thread for questions and such

Does it make sense to do 3 sets of standard/high machine rows then do 3 sets of machine low rows on the same day? Should I instead do 3 sets of one on pull day 1, then 3 sets of the other on pull day 2? Or can I just continue doing 3 sets of both on every single pull day?

>>76397480
depends on the machine
as in if they are constructed in such a way as to allow you to hit the traps with the high rows and the lats with the low rows

if they are different enough to do so then go ahead but if not then I I'd rather do a vertical pull instead of the low rows

I started lifting again after a year. One thing I've noticed (and it was the same when I had been lifting for a year or so last time I as active) is that the dropoff in reps I can do in consecutive sets is fucking huge. Today I did DB skullcrushers and got 23 reps in the first set. I thought about upping the weight but was too lazy since I use adjustable DBs at home. The next set I got 15 reps and then in the final one I got 13.

In flat DB press it was similar today, 20 reps first set, 13 second, 10 last. Why does this happen? Is it work capacity? Is it normal? I rest 2.5-3 minutes between sets but mostly I just go by if I feel recovered

>>76397519
you do too many reps in the first set exhausting the energy reserves in the muscle but not stressing the muscle itself

use more weight for less reps and non-random rep counts

>>76397611
Thanks, I'll be upping the weight on both those movements so I expect I'll be back in the 8-12 rep range in any case so I'll see if it makes a difference

How would you explain steroids to a new lifter? A friend asked me why people use them and I would like to give them the most normie-friendly, concise and to-the-point answer.

>>76397748
It lets you put on drastically more muscle in a drastically shorter period of time. Pretty simple stuff.

>>76397757
yeah, I get that, but how do I mention the side effects? there's way too many to count
it's like you're taking a lease to get muscle mass that you will have to repay double and that will also likely reduce your lifespan and result in significant health problems. I'm having difficulty putting this into a coherent thought.

>>76397775
Well that isn't universally true. If you take 3-5 grams of gear per week like Ruhl and other IFBB open pros then yeah, sure. If you do a 500mg test cycle and monitor your blood work diligently, it's really not that big of a deal. There can be adverse reactions and whatnot but you're not going to shave 10 years off your life by running test for a few years even if you throw in some other compounds.

You can talk about the side-effects that are actually likely to occur without the fear mongering bullshit, namely hair loss, acne and gyno.

How can I make my quad endurance better ? I feel like they burn out quick.

>>76397804
Lower weight higher rep stuff. Ya know, exactly the same way you'd do every other muscle

>>76397748
for shrinking your balls, increasing risk of heart attack drastically and having your hair fall out you can put on 1.5x-3x the amount of muscle mass than you would naturally

>>76397789
>If you do a 500mg test cycle and monitor your blood work diligently, it's really not that big of a deal.
500mg is more than enough to cause side effects

When I masturbate I don't get any mental pleasure. My orgasms are mere spasm. What the fuck is going on?

>down from 200 to 165 over 18 months
>I can feel distict abs when I flex and press on my stomach but I can only see 4/6
Do I stay in ~300 defecit or move to ~300 surplus to start gaining?

>>76398235
Entirely depends on your goals/desires.

>>76398237
I started cutting to see if I could get abs, but I don't know if it's worth to keep cutting or start gaining to make them grow faster

can one "spam" exercises randomly? I have plenty of free time and a desire to have bigger shoulders. most of the exercises I do are calisthenics but I got two 12kg adjustable dumbbells laying around so I included lateral raises into my routine, been doing them with ~8kg 3x10 in the end of workout.

would it be beneficial to just randomly pick up dumbbells on off days and do lat raises? assuming I'm not sore etc.

>>76398450
>can one "spam" exercises randomly?
Depends on what you mean. Anything more than like 6-8 sets per day on a specific muscle is junk and either will do nothing for you, or inhibit recovery, leading to reduced gains. Just randomly doing 3x10 of whatever on a random day? It'll be better than nothing, but don't work the same muscles 2 days in a row

>>76398572
>Anything more than like 6-8 sets per day on a specific muscle is junk and either will do nothing for you, or inhibit recovery, leading to reduced gains
but GtG?

>>76398649
I have no idea what the fuck that is.

Is there a study like "Body Composition in Elite Strongman Competitors" (Kraemer et al) but includes waist-hip and waist-height ratios?

So i have no trouble falling asleep because healthy eating has me falling asleep pretty quickly but

can i calculate my sleep to wake up in light sleep cos internet says you will feel non groggy in light sleep
happy that i could get a device to do this but damn what did people do before

also, if anyone has fitbit inspire 3 or any devices, does smart wake work under 3 hours
(smart wake alarm wakes you in light sleep)
tell me what device you have and if it can wake you in light sleep, i just need one that can wake me under 3 hours sleep

>>76398825
>tell me what device you have and if it can wake you in light sleep
the device you're looking for is an alarm clock and you guess

an average sleep cycle is 1h 30 min and you want to wake up 5-20 minutes after one finishes

Is deadlift and barbell squat necessary? Think that is what is causing my lower back pain

>>76398843
not necessary unless you compete in powerlifting

>>76398843
Not even remotely.

>>76398880
Then why is it shilled in every beginner program?

>>76398924
Two main reasons:
The equipment for them is incredibly basic: bars and weights. Every gym has those so they're very accessible lifts
Because people keep falling for them.

>>76398934
How can i find a non barbell/powerlifter beginner routine?

>>76398935
By googling...?? Spoilers: it'll just be stuff like dumbbell lunges/goblet squats/leg press machine for legs

>>76398843
you can substitute other movements if you absolutely can't deadlift/squat, these movements just hit many of the muscles at once. lower the weight and do a form check before you completely give up on them

I'm buying plates for my homegym
I only intend to use dumbbells (there's physically no space for a real bar)

What combination of plate weights should I start off buying?
IK I'll need 4x of every plate to make sure both dumbbells are the same weight...

>>76399129
Full set for dumbbells would probably be
4x 25lb
8x 10lb
4x 5lb
4x 2.5lb
You could skip the 25lb plates for now if you don't need that heavy, and just run 2x10 and 1x5 on each side instead. If you decide to get an EZ bar then maybe pick up 2x 35lb plates for that.

>>76397464 (OP)
>feeling depressed as hell with no desire to do anything
>get a shake from the drive through as a cheat meal
>immediately feel better and more energized to do stuff. nothing can hold me back type energy
I take it at the very least I need more sugar in my diet?

>>76399343
Well seeing as how sugar is bad for you, I'm gonna go ahead and say no. Especially considering just how much sugar was in that milkshake

>>76399346
So why would I have done a 180 in mentality right after?

>>76399427
Sugar high. Duh. And when people that routinely have that much sugar in their diet have withdrawals from no longer eating that much, they go through a slump. It's exactly the same with cigarettes

>>76398843
Screw the people saying no. I'd say it is necessary. Atleast learn the movements. You don't need to do heavy weights, but learn them so when you're lifting things in real life you know how to not hurt yourself.

anytime I find myself moving appliances or furniture etc I find the the deadlift carries over great.

>>76397464 (OP)
Any good recommendations for low calorie snacks with some taste? Trying to get my fat ass in shape and cut back on food. Problem is I feel hungry and miserable right now.

>>76399450
Fruits and vegetables. And drink more water. Lots more.

Is it ok for me to fast on days I'm not lifting? I'm trying to get stronger but also need to lose weight, so I'm thinking I'll eat what I need to on the lifting days and fast on the resting ones

>>76397464 (OP)
I started SS and I feel kinda raped

>>76399461
>Is it ok for me to fast on days I'm not lifting?
>I'm trying to get stronger
Your muscles are trying to recover and will be getting zero fuel/energy to do so. This will lead to a lack of recovery, quicker failure, and more loss of strength/energy. It's a terrible idea. Fasting in general is a fad/meme strategy in the first place. Just eat at a normal deficit, and have regular meals throughout the day

>>76399461
You can cut without going to such extremes as fasting. Just monitor your diet, a few protein shakes throughout the day, lean meat and veggies etc

>>76397464 (OP)
I keep seeing post online about how creatine gives you better focus and makes your muscles look way bigger and that it's God's gift to humanity.
Is it true or is it just placebo?

Spinlock dumbells and a pullup bar are all I have (no bench).
All the stuff is hand-me-downs, I'm a complete beginner.

What's a good routine to follow in this situation?

>>76399642
The one where you go outside, talk to the gym receptionist, and get a membership. That way a year from now you will be asking about good intermediate routines instead of coping in the calisthenics/running generals.

i can't figure out how pull ups work!? my back does not move when i try them. send help/tips/progressions idk

>>76399677
Do Deadhangs, see how that feels.
Now do an active hang (pull your shoulders back), see how that feels
Now do an assisted pull up (with a band, or use a stool to push yourself up) see how your lats feel

It's a bit hard to feel your muscles to start but that should help. If you can't move your back muscles it's likely you're too weak to move them.

>>76399624
Absolutely not placebo. The better focus/brain stuff is probably hit or miss (I haven't looked at studies regarding things not muscular related) but the "looking bigger" part is absolutely true. You're not gonna look super jacked like you're on gear, but you'll look like you have a nice pump 24/7. At least, that's how I'm seeing myself in the mirror, and my roommate has already commented about it as well. Just don't fall for the "loading phase" stuff, it's a scam to make you use a month's worth in a week. Just 5g a day in water every day. Timing doesn't matter much, but you need to do it every day

>>76399701
Should you take creatine when you're trying to lose weight? Does it affect hair/DHT?

>>76399726
You get a little water retention in the muscles, that's it. Fat will still come off, you'll still look fine. Just stay the course during the cut
>Does it affect hair/DHT?
Everything I've seen/heard points to this being a meme. That being said, genetics are a bitch and can do some whack ass shit sometimes so it's all one big shrug. Maybe you're one of the very unlucky few where this is an issue, maybe not. Pic rel

>>76399739
Is it better to take it during the morning before my workout or at night before I go to sleep?

>>76399743
A lot of people take it as a pre-workout an hour or two before lifting. The timing doesn't matter too much, only thing I've seen is "don't take it alongside coffee"

>>76399689
I'll give this a shot ty ty
my back is generally weaker than rest of my body that makes sense, I'll work on it + bands

>>76399726
just to add what the other anon was saying,
>https://doi.org/10.1097/jsm.0b013e3181b8b52f
this is the singular and ONLY study cited when people talk about creatine affecting hair and DHT. This study outright says none of the people taking part on it lost hair. Furthermore, all the people's DHT levels were all in line with clinical levels, and this study was proven to be unrepeatable time and time again.
Furthermore, very recently a study was done which sought to quash this stupid meme once and for all.
>https://doi.org/10.1080/15502783.2025.2495229
This study is special in that they directly looked at the hair follicles of the participants and shown zero changes along the test period.
So if someone brings up creatine == hair loss, it is 110% lying to you.

Huh, pleasantly surprised by the answers itt. Straight and good willed. 10 years ago were not like this (?)

>>76399343
Just recovering from chest infection, I know this feel.
If a shake gets you up and stops you from spiralling mentally, then have that shake. Enjoy.
wagmi.

>>76399450
Carrots, cucumbers.. theres a lot of junk volume to be found

I get a negative cramping reaction when i tense and rotate my lower back to try and stretch the muscles in that area, am i a goner?

>>76400521
explain in more detail what happens to which muscles or which area

>>76400521
>point to where it hurts on the doll

I want to learn the olympic lifts but don't have anyone or anywhere I can go to teach me. Are they something you can learn on your own? Or are they actually complex enough that you do need proper training from someone else to do right?

>>76399624
I’ve been lifting for several years off an on fuckarounditis etc, I started taking creatine for the first time ever about a month or so ago and almost instantly people have been commenting that I’ve been looking bigger and not in a fat way. Like other anon said don’t know about the mental gains. It’s maybe helped performance too

>>76400798
Been going to the gym for ~5 month. For the past month I've been winding down my final sets of each exercise by going to 1 rep in reserve, dropping down the weight in increments of 5 lb., and repeating the process with little to no rest. I mostly do it with cables, machines, and the squat rack.

Is there anything wrong with this, or any benefit for that matter? I started doing it on a whim without thinking too much about it.

>>76401137
I should also add that I don't go all the way down obviously, just 3-4 increments. I partially started doing it while experimenting with isometric triceps extensions because I noticed I was developing tendinopathy.

Promised i'd help my obese friend lose some weight. We got the diet down for the past three weeks but I need to get him to do exercises.
So far he's doing a 10 mile walk (will eventually push him to jog) but he needs a day or two to recover after.
Would giving this guy dumbbells work? I need something for him to do during the days he isn't walking. Also thinking it'll help him get over his embarrassment of not wanting to to the gym.
Thanks in advance /fit/.

>>76401166
>10 mile walk
Did you mean 10 minute? 10 miles is a brutal walk for anyone if you haven't worked up to it.

>>76401166
>obese
>10 fucking mile walk
jfc

>>76401204
>>76401208
You think? We just walk and talk shit for 5 miles, sit down have a break and drink water before walking 5 miles back home. He's obese but he isn't like a landwhale.

>>76401216
>1.5 hours of walking
>chill a bit
>1.5 more hours of walking
jfc

>>76401218
>This scares the American

>start taking a magnesium/zinc supplement
>sleep issues completely disappear
Fucks sake, lads. What are some other supplements you took that made you think "why the fuck didn't I do this earlier?"

Is it wise to eat 15-30g fats with dinner?
Assume you're just trying to maintain and eating at maintenance without going over.
Eat 3 eggs for dinner with some meat or sauce that also includes fats.
Would eating high fats 1-2 hours before bed cause you to gain more fat in your sleep?
I always hear that eating high protein is beneficial, but would fats be detrimental?
Like your body isn't doing anything. Fats are already fat and therefore easier for your body to turn into body fat.

My bench feels like I'm only using my arms. Is this normal?

>>76401285
Pecs pull your arms inward. If you grab the bar, let it rest on your chest, and try to pull your hands together, that will draw your elbows in front of you and raise the bar. That's the portion of BP that works your chest. If you try to lift this way, your press will be smaller, but there you have it. Maybe throw in some flies if you want to target chest.

>>76401281
>Would eating high fats 1-2 hours before bed cause you to gain more fat in your sleep?
no
>Like your body isn't doing anything. Fats are already fat and therefore easier for your body to turn into body fat.
surplus calories get turned into bodyfat not a specific nutrient being consumed at a specific time of day

>>76401285
https://bodyrecomposition.com/training/benching-with-the-pecs

>>76401281
The whole "eating [X] before bed is bad" stuff has always been an urban myth. Eating a consistent caloric surplus is what makes you fat, nothing else
>Fats are already fat and therefore easier for your body to turn into body fat.
That's not how the body works. Please do some reading on the subject

>>76399726
you'll retain something like 6-10lbs of water weight in your muscles once loaded. there's good benefits to performance and cognition when taking creatine, the only real downside is the water retention if you need to make weight on a scale go down

>>76401166
probably cut back the walk to something less than 10 miles. that's not the most effective use of 3 hours on a regular basis. jog/run for 30 minutes and you'll get a similar result.
any sort of weight training will help him too, be that dumbbells or light barbell work, compound lifts will optimize his time

Is it possible to get fat while in a 20-year coma?

what are you guys favorite 5-6 day splits? i have been doing ulppl for 2 months after not lifting for many years and im not really feeling it. last time i lifted after such a long break my arms got big again in 2 months now nothing

>>76401545
possible?
yes if for some reason you were getting lots of caloric ivs
>>76401587
>6day split
lol not for natties

How long is it going to take for me to go from 20% to 11% body fat?

>>76401954
instead of asking how long it's going to take you should do it
depends on how quickly you cut and how big you are but at least 4-6 months assuming 4kgs a month fatloss

>>76401979
>instead of asking how long it's going to take you should do it
? I'm already doing it, I was just curious if it'd take like a whole year or not

>>76402042
>? I'm already doing it, I was just curious
usually questions like that especially concerning more difficult things are asked first instead of acting so that's where I came from
and again it depends on a few things
you can easily caluclate this by calculating your fat mass and knowing your weekly or monthly fat loss rate

Has anyone here seen focus gains after ditching headphones at the gym?

>>76402313
I've never worked out with headphones it's only ever been a phone, gym speakers or a bluetooth speaker at home

>>76399726
https://www.youtube.com/watch?v=buwBs8zpGHY make up your own mind

I got some creatine but I’ve never used it before. What are some things I should know to get the most out of it? I know I need to drink lots of water.

>>76402571
Don't do the loading phase stuff, it's a scam. Just 5g in some water. Swirl it around and refill with a few ounces to get the rest, it doesn't dissolve. Take it everyday, doesn't matter when, but you need to take it every day. It has zero taste (unless you got the shitty flavored kind)

>>76402617
Thanks amigo. I got a flavourless kind. I’ll remember to use it every day.

I’m 21 feel like a girl I know my t is low should I take Anavar? or what’s the safest steroids out there? pls don’t give me the pleppit answer >every muh steroids is not safe

>>76402624
it’s has some shitty flavor just drink with juice and then washed down with water

>>76402646
Levels? Don't just say muh "I know"

>>76402651
Just tried mine. Tastes like literally nothing, so no worries there.

What's a safer alternative to deadlifts with more room for error?
I've known countless guys fuck their back/discs up permanently with DLs, many of them even had PTs/coaches with them..

I ain't doing that shit

>>76403189
Leg press without ego lifting if you wanna be really safe

I never change my habits.

I come on here about every two to six weeks, reread the sticky, scroll the fat loss general, such the catalog, then MAYBE I'll count calories for a day, and give up when I get too hungry and just pig out, get discouraged and stop counting at all. I haven't even stepped foot in a gym because I wouldn't know what the fuck to do. Yeah yeah, the lists, but I'm not going to take up the bar jumping to my phone or a book of lifts, and I'm one of these meatheads poking my gut and laughing from just jumping off a parking lot building. The most weight I lost was a month or so on Zepbound, and yeah I got down to 315 from... hang on a sec

337 right now, but I gained it right back when I forgot to refill it and I kept forgetting to go get more. I have impulse and consistency problems with a lot of things, I figure you guys don't think ADHD is real, but I'm defective on that stuff somehow.

MY QUESTION is if there's some basic, genuinely can't fuck this up unless I'm trying to thing I could do to get started? Like, should I just start writing down what I eat and calcing calories later, or just carrying more water in the car to drink while I work deliveries?

I've tried to just cut calories and it's failed, so I need something smaller to be consistent at first and then work up to that. It's how I'm at least walking a mile daily from... not really exercising at all, ever. I know, it's not enough, it's more than I was doing, just help me win at my snail pace and you can mog me by being so much faster at unfucking your life okay? Please, I don't want to fight, I just want to get fit and not crumple from failure and self-loathing, I need some sort of stable WIN here to keep going.

>>76403359
>MY QUESTION is if there's some basic, genuinely can't fuck this up unless I'm trying to thing I could do to get started?
You want the most basic beginner routine ever? All of these are machines, they can be done at Planet Fitness or hell.. a fucking apartment/condo "rec center":
Bench Press 3x10
Rows 3x10
Leg Press 3x10
That's it. Doing just those 3 machines 2-3 times per week will already put you above like.. fuckin 90% of the population out there.
>Like, should I just start writing down what I eat and calcing calories later
Calorie trackers are very helpful for those that have literally no idea what they're doing, but they're super tedious because you need to log *everything*.
>or just carrying more water in the car to drink while I work deliveries?
You don't even need to ask, this is always a yes. And while you're at it cut out ALL sugary drinks.
>I've tried to just cut calories and it's failed
This is a discipline thing and nothing more. Your stomach will get pissy for the first ~2 weeks, then it calms down entirely once it gets used to not being full all the time. Once I'm in the middle of my cut I don't even realize I'm only eating like half the amount of food I used to while bulking. I barely even feel the hunger anymore

>>76403359
I have a very basic question: do you do your own grocery shopping and live/eat alone?

>>76402617
>but you need to take it every day.
for the first month yes but later you can miss a day occasionally
>>76402646
testosterone

>>76403359
>then MAYBE I'll count calories for a day
Wanna know the dark secret about dieting? Very little people actually count calories. They just do smaller portions with meals they're already eating and adjust from there.
>and give up when I get too hungry
You either have extremely weak will or are falling for social media bullshit where you actually think that dieting = starving yourself. You're not supposed to starve yourself, you literally just eat smaller portions. That's it. And I don't mean "eat 10% of what you normally eat" I mean "you eat 80-90% of what you normally eat" and then you start shedding fat because now you're no longer stuffing your face every meal. Dieting is the easiest goddamned thing I've ever done I straight up don't understand how people fail at it. I went from 280 down to 220 in about 1.5 years just from eating slightly less, and you wanna know how much exercise I did? I walked around my neighborhood for like 20-30 min per day while listening to music. That's it. Easiest goddamned shit you can do, bro

I am being stalked by a weird asian girl. I can see her staring at me at the gym and we have a little lounge area near the entrance, when I leave she's ALWAYS sitting there and she leaves like 30 seconds after me. A couple of times she followed me home. We interacted once and I couldn't understand a word she said but eventually I helped her get the heavy plates (which she didn't need). Should I tell the gym staff? I don't want to come off as a massive pussy but it's really annoying and I'm afraid of confronting her directly because she can't speak English

>>76403427
I mean this honestly: Are you autistic? She's obviously interested in you, dipshit. Either reciprocate or let her know you're not interested

>>76403431
yeah interested in killing him maybe

>>76397464 (OP)

>>76403445
Worth it desu senpai

>>76403431
I get that but it's not normal to follow people around and how can I tell her I'm not interested if she can't speak basic English? I thought about telling her in "private" the next time she follows me but it's gonna be very awkward at the very least. I'd rather not do this in the gym.

>>76403450
tbqhwyfamalam it is not

>>76403452
>I get that but it's not normal to follow people around
Ever think she's socially awkward and doesn't know how to act? I stand by my post. Shit or get off the pot.

>>76403460
>just engage with a mentally ill asian bitch that stalks you and can't speak english
uhhhh what?

>>76403460
So am I bro. I think I'll talk about it with the staff, they know I'm a sperg anyway. Clearly there are some cultural differences at play here and the thing needs to be handled with tact. I wouldn't want her to feel too bad and I wouldn't want to end up yelling at a tiny asian woman in public.

>>76403473
Hey he didn't mention that she was ugly so I'm assuming she's a cute shy idiot

>>76403491
Very normal looking girl desu, imagine a stereotypical Chinese girl and that's her: ponytail, admittedly cute eyes and slightly crooked teeth, boyish body. Not my cup of tea and I'm engaged anyway. Not worth the risk of getting your gallbladder raped and extracted in a backalley imo but no doubt cute for a yellow fever fag.

>>76403373
Yes.

Does deloading actually helps in situation where you feel stagnation? My progress in last 2 months has been really sword, been working out for 6 months overall. When you deload by 10% do you slowly build up back to your peak lifts in span of like 2-3 weeks or something?

>>76404174
Then I'd tell you to avoid buying snacks wholesale but I know it's tough so they way I see it you can eat them intermittently for now. ie one day you eat no snacks or zero cal snacks (like jello) and one day you eat your usual stuff, this way your snack calorie intake will go down 50% and it won't be too harsh

>>76404280
depends if the stagnation occurs due to lenght of training block while taking into consideration the overall training time
>When you deload by 10% do you slowly build up back to your peak lifts in span of like 2-3 weeks or something?
there's different types of deloads that can be done in different ways and for different reasons
https://www.youtube.com/watch?v=p9OsyMFjgZA

sooo
whats speaking against getting pretty strong
then bulking up on a hypertrophy programm?

>A
Lunge
Floor press
Good Mornings
Pullup
>B
Lunge
Seated shoulder press
bent over row
Pullup

Rate this routine.
3x per week ABA BAB...

>gotta cut at 1650 calories to loose weight
god damn

>>76403359
Stop buying or eating junk food.
Stop eating out.

Vaping actually helped me curb most of my appetite when cutting

Is it better to do Hyperextensions before or after RDLs?

Newfag-ish here, sorry for not being concise.
I'm horrendously dogshit at squatting. Can barely do more than the bar for 3x10 (using the bar for warm-ups) and have been stuck there for a minute now. I understand that my legs being decent in the distant past doesn't mean they're good now, but still doesn't feel like my legs can be this horrible in theory.

Am a manlet (actual manlet not 4chan manlet) with long femurs and bow legs with not too great lower back control as well, have tried using smol weights for heel elevation, messing around a bit with feet distance and angle, still an extremely uphill battle. I've been trying to go A2G, admittedly the past few weeks where I continued my working out after a few weeks break due to physiotherapy (which despite my worries in hindsight doesn't seem to have been related to squats/DL in this instance, but is where I got suggestions regarding heels and not going below parallel) I wasn't really going below parallel, yet before that when I was trying 3x5 (advised by physio to go for higher rep ranges thus the change) and not even compensating my femurs (which probably made my form more questionable, but I digress) I was slowly making progress and lifting twice as much. Particularly now even this feels daunting to the point I can't see how I was managing 3x5.

Is there any way at this point to fix my squat troubles? Don't feel like there's much of a point for me to keep going if I can't fix this. There's got to be something I'm doing (or at least viewing) horribly wrong to be performing so horribly. I know I'm still not 100% confident on my form, but fuck.

>>76404451
If you're going for faggotmaxxing you need to incorporate Hip Thrusts at least. If you only have dumbbells you can do them single legged. Change one lunge for hip thrusts and one pull up for chin ups.

>>76404466
that was the nicotine
>>76404475
with at least an exercise of seperation after

>>76404491
>with long femurs and bow legs
squatting is not for you
your biomechanics will not allow proper form no matter how much you practice

just leg press,hack squat,leg extension,leg curl,bulgarian split squat,lunge

>>76404534
>with at least an exercise of seperation after
so for example RDLs -> Calf Raises -> Hyperextensions?

>27, 178cm
>95.5kg -> 80.4kg since Jan
>20%+ body fat
>130g protein daily and lifting 4x week
how much more should I cut? Should I try to 'recomp'? Do I need a long maintenance phase to bulk effectively after?
pls halp

someone please explain to me, why on some days in my cut i feel full of power, can even put on some more weight on the bar and generally are even hornier than on maintenance or bulk?=

>>76404574
yeah and remember to always be careful on hyperextensions
>>76404578
>how much more should I cut?
until 12-14%bf
>Should I try to 'recomp'?
seems like you were a skinnyfat so you already were recomping
>Do I need a long maintenance phase to bulk effectively after?
like a week or two at maintenance before going into a bulk
>>76404592
you're lying or overstimulating yourself

>>76404598
no need to lie anon if i said i'm horny all day on a bulk okay
but on a cut i got some random days i could play the boner guitar every hour

>>76404608
you're not putting weight on the bard in a deficit unless you are a beginner
and horniness is random due to hormones
anyhwere above 10%bf your hormones are mostly normal as long as you get enough saturated fats

>>76404631
i just did i mean not a lot like 2 0.5kg
but still

>>76397464 (OP)
What's a good app for tracking calories? I'd prefer if it didn't have ads/asked for cookie&random accesses/was always online.

>>76404492
>Hip Thrusts
don't Good mornings already cover that area?

>>76404669
myfitnesspal get premium for one year for qr code scanning it has the largest database

>>76404578
>>130g protein daily and lifting 4x week
Almost same height here, unironically bump that protein up to 160
At 20% bf you should cut to i'd say around 70 Kg
Upping your protein really makes a big difference

>>76403411
no thanks I don’t want to inject myself daily for the rest of life and make my balls small

>>76402902
380ng/dl

>>76404828
>>76404598
thanks anons, I will take your advice to heart
good, lean, whole protein sources are expensive and that makes me want to bitch and moan, but I guess I can afford them atm, so it's probably worth the investment.
worth a try at any rate

>>76404787
no, good mornings are for the hamstrings and lower back; if you want to have big glutes you need to do hip thrusts

>>76404905
fuck you then
>>76404828
>Upping your protein really makes a big difference
only up to 1g per pound of LEAN body mass
any more above that only can make the cut easier through satiety but won't bring extra gains unless you have athlete level activity
>>76405038
chicken turkey and fish are somewhat similarly priced but I get what you mean
sometimes pork can fit both the calorie and monetary budgets

>>76404917
That's not low, but in any case consider losing fat first since fat produces estrogen which decreases testosterone levels

Thoughts on this program?

U/L/—/U/L/—/—
2 sets, +1 set for warmup (for italics +2)
7-10, double progression


Upper 1 (Lats & Chest):

Supinated Pull Ups
Reverse Flies(×2)
Incline Bench Press
Flies + Pullovers (ss)
Dumbbell Rows

Upper 2 (Arms & Chest):

Bicep Curls + Db Bench Press (ss)
Incline Flies + Incline French Press (ss)
Power Shrugs
Pronated Pull Ups
Decline Sit Ups(×3) + Machine Raises (ss)


Lower 1 (Quads):

Hip Thrusts
Leg Curls
Squats
Leg Extensions
Hanging Knee Raises + Lateral Raises (ss)

[^16-20 reps^]

Lower 2 (Hams):

Romanian Deadlifts
Calf Raises(×2)
Hyperextensions
Hip Abductions
Reverse Curls + Wrist Curls (2+2 ss)

[^3+1 sets^]

Have lower back pain and the exercises my physiotherapist gave me aint helping that much. I think its due to the barbell squat and deadlift. What alternative exercise is there to replace them? KB swing and leg press?

>>76405073
Pic related with a wide grip. Squats should be fine for lower back as long as you are doing them high bar, front bar would be great too if you can have the mobility for it. Light weight obviously. Leg press always pops my lower back in ways that squats never do, but I've never injured myself on either so it might be fine.

>>76405070

>>76405068
>That's not low,
dude that is low
anything below 400 is too low and should be fixed
>>76405073
leg press and skip deadlifts
also
https://www.youtube.com/@lowbackability

>>76397519
This is how it is supposed to be. This is better than leaving reps on reserve and doing a predetermined about of sub maximum reps, aka 3x12

>>76405117
what can replace deadlifts?

How to properly practice semen retention?
I'm not in relationship, and I'm not watching any porn or fapping.
But I get wet dreams once each week.
It's annoying to wake up with wet mess in your pants, and stay sexually frustrated as well.

>>76397921
Yes, and he covered those side effects at the end of his post.

>>76405131
why do you want to do deadlifts?

>>76405133
>wet dreams
don't know never had them

>>76404822
Is there a cracked version? No way in hell I'm paying for an app, same goes for making an account.

>>76405173
How did you sexually awake then?

>>76405185
I jacked off with my thighs a few times but didn't know what it was and then I jacked off with my hand to boobs on the internet

Is there any point in trying to advance my lifts while on a 1500kcal deficit or should I just switch to a hypertrophy routine? I was doing okay for a while but now I've been stalling on basically every lift I care about.
>current routine
Day 1: bench intensity ohp volume
Day 2: squat intensity deadlift volume
Day 3: ohp intensity bench volume
Day 4: deadlift intensity squat volume
Intensity: 1x5 at about 85% of your 1RM, increase weight and eventually switch to 2x3, 3x2 and 3-5 heavy singles.
Volume: 5x5 start at about 90% of your intensity day or a bit lower. Increase weight as needed.
Accesories:
On bench and ohp day do stuff for arms and shoulders, maybe another light press exercise with dumbbells or bodyweight (dips, weighted push ups)
On squat and deadlift day add vertical pull like chin ups or lat pulldown on one day and a row, barbell, dumbbell, cable, machine, etc. Plus forearm and wrist curls. And ab work.
Schedule rest daus as needed. Example:
Workout 1:
-Bench press 1x5
-OHP 5x5
-EZ bar skullcrushers+bicep superset 3-4x8-12
-Medial delt and rear delt superset 3x12-15
Workout 2:
-Squat 1x5
-RDL or SLDL 3-4x5
-Barbell rows 4x6-10
-Wrist curls 3x15-20
-Abs 3-4 sets of 15-20 reps
Workout 3:
-OHP 1x5
-Bench press 5x5
-Seated dumbbell shoulder press 3x10-12
-Bicep curls plus triceps superset 3x12-15
Workout 4:
-Deadlift 1x5
-Squat 5x5
-Lat pulldowns 4x8-12
-Wrists 3x15-20
-Abs 3-4 sets of 15-20 reps
Do not workout more than two days in a row.

>>76405258
>trying to advance my lifts while on a 1500kcal deficit
not gonna happen unless absolute beginner

>>76405265
Yeah I do feel like I'm pretty stuck, I could inch out 2.5kg increase in most lifts every other month but I've actually had to deload this last week, although I managed to match my previous PRs today I am not advancing anymore.
Do I just maintain this routine I've been doing the last 9 months or do I search for a hypertrophy routine? I'm real fat so the main concern is fat loss.

>>76405258
>1500kcal deficit
1500 fucking deficit? Do you have cancer? Anything above 800 and I feel like I wanna kill myself. Absolutely no one will say 1000 or above is okay

How long do I have to wait between working out? I'm asking because I feel like I could do it every single day. Arms especially. They just recover so fast. Should I just do a little bit of the stuff I usually do? Or just some stretching? Cardio? I genuinely have no idea, I only started my /fit/ journey a while ago. Sorry for the dumb question.

>>76405484
>I feel like I could do it every single day.
your feelings do not dictate biological reality
>They just recover so fast
do they actually or do you not train them hard enough?

no more than 5 gym days a week
and no training the same muscles on concescutive days

>>76405289
Nah just incredibly fat, 6' 313lb currently down from 346lb so it's a 1500kcal deficit but for me that just means 2000kcal a day.

how would you balance upper lower routine?
move arms - bis and tris to lower, split upper to push and pull+legs or do something like 5/3/1 bbb - but there is 1 per week frequency only.

>>76405484
>How long do I have to wait between working out?
Do not work the same muscles 2 days in a row
>They just recover so fast
No they don't.

>>76405615
My upper day goes chest, back, shoulders, chest, back, shoulders, biceps, triceps. I'll move them around if the next machine/equipment is in use but that's the general order

>>76405068
retard

>>76405504
>>76405617
Okay, I won't.

>>76405615
>how would you balance upper lower routine?
easily

>>76405630
I used to do the same. I had to switch to 3 days per week after some years and even 2 chest, back and shoulder extercises in one day is too much now, not counting arms.

>>76405734
Age comes for us all, friend. I'll get there too, one day.

I got administered antibiotics to fight oneumonia when I was like 2 or 3 years old. How fid this affect the rest of my development? I guess my gutbacteria got nuked as well?

>>76405975
The hell kinda dumb af bullshit do you read on social media? It'll have zero effect

Hacks to consume saturated fat without sacrificing it completely? I miss my pies..

>>76406840
If it fits your macros.

I'm trying to row in a more relaxed way
Is the primary thing here to increase the recovery time between each stroke? Or should I also reduce the explosiveness of my strokes?
I tried increasing my recovery time but pushed off just as hard and it felt a bit weird

What are your thoughts on SS working the lower body every workout? I've added upper body assists, but it feels weird

>>76407364
SS is and has always been only for the very beginners to get their bodies used to lifting weights. They're supposed to move onto other programs/routines soon enough

>>76407377
Makes sense. I'll continue it for a good 3 months or so, I guess

>>76407381
3-6 months is typically what people do

My shoulders are slowing down my bicep curl progress. Get a new exercise or add a shoulder one? If adding, I am not sure what to add.

>>76406840
Probably the opposite of what you want to hear, but air fryer. It makes french fries suck, but at least they are fries. There are lots of foods you can make that you can pretend are fatty.

>>76397464 (OP)
Whenever I do bicep curls on my right arm I feel a popping or snapping sensation on the way down around when my elbow straightens at the bottom. It's not to overwhelmingly painful that I need to stop but it does hurt. I don't feel that on my left arm or on hammer curls even on the right arm. It's only bicep curls on the right. What could it be? It doesn't seem to be getting worse over time and it's not stopping me, just wish it would go away since it's annoying.

>>76407517
you're overextending the elbow maybe?

>>76407557
Thanks. I'm trying to match left side which can go all the way without pain. I can stop it short on right and it doesn't snap but I was worried about not getting full range of motion.

>>76407568
>but I was worried about not getting full range of motion.
the last little bit where you're basically letting go of the weight anyway is not important

also if you are overxtending when curling it would also happen without a weight when doing normal things too

i'm a fatmclargehuge
started two month ago at 145,8kg now i'm 13kg down to 132kg
i'm riding an indoor bike every second day for an hour
my plan is to start lifting in ~three month when i have lost more weight. is that a good idea or should i wait until end of year to start lifting?

>>76407591
you could do upper body lifting now
as for the legs just bodyweight would be more than enough

>>76407406
>My shoulders are slowing down my bicep curl progress
what. your shoulders shouldn't be doing anything during curls?

Anyone who has dealt with nutrient deficiencies, how did it affect your exercise habits and overall fitness? Any tips for recovery?

>>76408832
>Any tips for recovery?
Fix your diet. Too lazy/stupid to do so? Take supplements.

>>76408834
It was a digestive issue so diet wasn't really making a difference. What I need rn is to recover my previous activity level after being bedridden for two months

>>76408606
and yet they are. My form is fine. I have a previous injury so I am fully aware that my shoulders a weak and misbalanced. I am doing my scaupla work and my band work, but it doesn't seem to help with this. I have been pain free for a very long time so I still do that stuff.

I haven't tried shoving my back against a wall or something so that might be a thing.

>>76408832
I was vitamin d deficient for about a year or two. In general it affects your mood, sleep, and overall mental energy. Everything just feels a little more taxing. If you're indoors for most of the week and get less than 30 minutes of direct sun a day, consider supplementing. Easiest deficiency to fix by-far.

I also was a little low on potassium but that's because I'm allergic to a lot of foods that are rich in them. I get them through electrolyte packets now.

>>76408832
I had something the doctors couldn't figure out. I am on a cocktail of supplements now and my bloodwork has vastly improved. My lifts/sleep as well.

I tried the figure which supplement was helping and what was extra. It killed my workouts because of sleep/energy issues. Scraping a bad form set of 6 reps at 60% of my 1RM made two weeks ago was fucking heartbreaking. I gave up and accepted that $30 a month isn't worth the fucking around to figure out where the issue is. My tip is don't bother trying to guess your way out of it, believe your bloodwork results and don't fall into the trap of thinking shit is fixed because you feel fine.

>>76408834
the disconnect on this board is amazing. Everyone screams genetics when comparing themselves to bodybuilders and blame the fork every fucking time when somebody is in poor health.

>>76407591
Never a bad time to start, the extra fat might cause some form issues but doing the movement at all is better than doing nothing.

>>76405975
Antibiotics are just temporary, you recover from them within weeks if not days. Gut bacteria is constantly changing and can recover over and over again from getting wiped out. I've been put on antibiotics twice in the last year for surgeries and depending on the type I recover in 10 days or about a month if my body doesn't handle them well. They suck but they're necessary in modern medicine.

Shit, I'm recovering from some now. Been making poop soup the last week. Hoping to get solid shits by Thursday.

>>76405484
It's estimated that most large muscle groups (IE quads, back, chest) need about 48 hours to fully recover. Others like biceps, triceps, abs, and calves need about a day

>>76405070
looks like AI shit

>>76404669
MFP went full venture capitalist and is run by greedy suits now, avoid them. Lose It doesn't jew you for the barcode scanner. Chronometer has a lot of fans but I'm not one of them.

>>76404491
>Can barely do more than the bar for 3x10
10 reps is a lot for a squat, I'm surprised a physio would recommend that. Why not just go for more sets of lower reps?

>>76403427
>complaining about getting mired
god nu-/fit/ sucks

>>76409546
you're allergic to potatoes and bananas?

>>76403359
>MAYBE I'll count calories for a day, and give up when I get too hungry and just pig out, get discouraged and stop counting at all.
If you give up at the first sign of difficulty, then you don't actually care. If you want to make the change, you will follow through on it.

I used to be a fatty and caved often. Then I got my shit together because I was sick of who I was.

>>76402646
>what’s the safest steroids out there?
>pls don’t give me the pleppit answer >every muh steroids is not safe
Ask stupid questions, get stupid answers. Anyone steroid can fuck you up. None of them have safeguards. This shit isn't tylenol where if you take too many you just feel nauseous and get better a few hours later. If you want to do steroids, you need to put in the work and determine if you actually want to put in the money to do it right. /fraud/ will tell you the same thing.

and anavar is typically only recommended for women since it has more sides for men. Any pill steroid is worse for you than injectables since it's harder on your liver.

>>76402313
The opposite for me.

>>76401545
>suddenly do not move at all
>use no other calories besides for basic functions such as breathing and organs
>a 2000 calorie intake is now a 600 calorie surplus

>>76409584
>Everyone screams genetics when comparing themselves to bodybuilders
Where the fuck have you been for the last 5 years? Everyone blames steroids. There's not a single person on here or any social media site that doesn't immediately point to gear for the massive difference in muscle mass. Only grifters try to talk up """""muh genetics""""" or """""muh hard work"""""

>>76409590
Bananas, yes. Hate the taste and texture of them anyways so nothing lost lmao. I usually avoid potatoes as I've been cutting recently.

Is the dip a chest or a triceps exercise?

>>76410186
Both, but depends on form/alignment of the bars for which it hits more

what pre workout will not give me a death feeling

>>76410191
I've maxed out my dumbbells for the bench press (20 kg, 15 reps), so is the dip a good progression?

>>76410192
Coffee/tea. The caffeine is all you need, really. Creatine is great as well

>>76410207
It'll be better than nothing, but they're two different movements. Do you have fixed dumbbells or adjustable ones? Gym or at home? You could always buy more plates

>>76410210
But doesn't creatine make you go bald and shit the bed?

>>76410222
...fucking no? What stupid bullshit are you reading on social media?

>>76410216
Home gym, spinlock dumbbells. I could load up a single dumbbell to ~30 kg, but 20 kg is all I've got to make a pair. I've looked at getting more plates, both new and used, but the cost makes me think I'd be better off biting the bullet and getting a proper set of adjustable dumbbells. My 'bench' is more improvised than my dip station, so I'm a bit nervous about going really heavy on the BP rather than the dip.

This is my situation for the summer. During term time I go to the gym in college and do barbell lifts.

>>76410210
>>76410222
Creatine is safe and good, but AFAIK there's no need to take it as a pre-workout. The fact that it takes a 'loading' phase of a week or two before your muscles get saturated and you avail of the full benefit should suggest that to you.

>>76410234
>but the cost makes me think I'd be better off biting the bullet and getting a proper set of adjustable dumbbells
Yeah plates can get mad expensive. The fact you already have so many though would be a waste to stop using them, unless you could sell them and put that money towards the adjustables. Maybe pick up four 25lb plates? That'll last you for a long while, considering you can load them with the plates you already have

>>76397464 (OP)
what does desu mean
who started the 'too soon' meme, and why that particular girl, who is she, even?
why doesnt this site hyperlink shit?
www.yahoo.com ---see? Nothing.
I'll come up with some more...

>>76410286
Do you... not run 4chan X????

>>76410286
did you just get here last week? This is the most newfag post I've seen in at least a decade

>>76410291
No. I do not see your picrel

>>76410257
4x10 kg plates would set me back at least €80 and desu I can't even find ones that would fit my spinlock handles - just Olympic size. Heavier plates are gonna be even bigger and more awkward, whereas if I invested in a set of adjustables, I could get something more ergonomic. So yeah, unless I spot a really good used deal, I'm leaning more towards a whole new set.

>>76410294
I notice you didnt answer ANY questions.
Youre like a Leftist.
You can just say you dont know.

>>76410308
typical phoneposter behavior

Bros how do I width? I only seem to build "up". It reminds of John Cena, but not actually as big as he is. You know how he looks like a dwarf in a human body? It's like that. Like your head is out of proportion with everything else and you don't really look broad. It's hard to describe.

>>76410576
what in the fuck are you babbling on about

What does wearing yoga pants feel like? And what's the male equivalent?

>>76410286
shut the fuck up and lurk moar

so a few months ago i had 10/10 testicular pain but my parents wouldnt let me go to the emergency room so i went to a doctors a few days later who told me to go to the emergency room right away. there they did a ultrasound which came back to completely normal. they referred me to a urologist who put me on 2 weeks of antibiotics and ibuprofen 600 (that didnt do anything) and gave me an ultrasound a month later which also came back to normal. he referred me to pt to do pelvic floor therapy
should i get a second (well third actually) opinion? i dont think pt is gonna do shit... i did research and ultrasounds arent 100% conclusive and i might need an mri

>>76411226
>i did research
oh my god shut the fuck up

>>76411226
go get an mri if you're so worried
but honestly you're probably fine

>>76411226
Reading bullshit on social media is not "doing research". I had pain coming from the tubes/veins leading down to my nuts, the ultrasound came back showing nothing wrong. Pain went away on its own in a week or so. If the ultrasounds didn't show testicular torsion, then wait a week or two, then schedule another appointment and tell them the pain is still there. Say it's getting worse if you need to

I get sick when I excercise. The more intense it is, the worse I get sick. For example
>weigh lifting: tighness in chest and insomnia for 4 days
>cardio: same a above plus I get a cold
>HIIT: same as above plus my throat gets swollen. Mild fever

Anyone has ANY idea whats going on? My doctors are fucking useless.
I've had this for my whole life and as a kid everyone thought I was just easily sick (I played football).

>>76411327
Get your T levels checked nigga
You probably have asthma or allergies though

>>76411327
your gym is gross. Stick to just lifting or be one of those mask cardio guys. Take a towel or wear jogging pants and shirt with full sleeves. Take wipes or wash your hands before you leave the gym. Remember to not touch your face.

>>76411328
I already got checked for asthma. I passed out during the test so their results incomplete lol. They gave me some meds anyway.
I never believed the asthma path. The symptoms show after my workout and last for days. From what I can tell asthma shows up immediately and doesn't last that long.
There is also brain fog I forgot to mention. What's my T level got to do with it?

>>76411346
Nah man, this has been happening to me since forever.

>>76411355
>Nah man, this has been happening to me since forever.
I think you are underestimating how many gyms are disease factories. It happened my ex all the time and then she started using wipes or never taking off the pump hoodie.

>>76411355
>I never believed the asthma path
Never did I but exercise-induced asthma is very real and I very much have it. So I stopped being stupid and started using the inhaler + albuterol and wow yeah it actually did help

>>76411366
You had insonmia and tightness of chest? Brainfog?
I might give it a go then.

>>76410286
kys newfag

>>76410765
not very comfortable especially since men have dicks
grey sweatpants

>>76405975
Hard to tell, there are many different antibiotics. The anons saying antibiotics only have temporary effects are wrong though. Certain antibiotics have been proven to cause neuropathy and tendon damage

>>76407517
Maybe you have an imbalance in your pronator/supinator muscles in your forearm of that side. It's probably occurring for a reason

I’ve been taking creatine for about a month and I feel way better. Not just in terms of fitness either. I feel mentally sharper and I have more energy. My mood is also better. Is it possible I had some sort of deficiency before? Has anybody ever experienced this?

I'm going to start dumbbell rows to reach the goal of doing a couple of pull-ups.
But I have absolutely no idea what weight I should start with. I'm a 60kg no muscle lean guy.

>>76397464 (OP)
How often do you guys hit forearms? Is 3x8-12 three times a week too much for reverse BB curls?

>>76411753
I curl twice a week and sometimes do reverse db curls for like a set or two

if I feel like I need grip and forearm help I train them with forearm focused exercises on my mobility days

>>76411600
depends on the definition of deficiency
but unless you eat loads of red meat every day you're probably not getting enough
also there's some studies that say that supplementing creatine (which would give you more creatine than you could from food) helps with the brain
>>76411699
whatever you can do for 8 reps for 3 or 4 sets
then add reps to your sets until you can do 12 and then add weight

Any good deodorant that have anti aspirants but don't leave nasty stains? I used green soap to remove it but now after washing I can still smell the soap when I'm wearing my shirt.

>>76411790
alum block
good deodorant, zero stains but small antiperspirant property

I've been lifting at home with an adjustable bench and dumbbells. I'd like another back exercise beyond pullups and db rows but every one I try seems to be impossible for one reason or another

>chest supported row while facing the bench = dumbbells too bulky and arms too long
>helms row = same as above, also just feels terrible
>pullover = feels weird on my shoulders even with submaximal loads, tried rotating my elbows in and out in various positions, not going too deep and nothing helps

So wtf do I do, there's nothing left? Rear delt fly?

>>76411981
>>helms row
that one sucks I agree
but
>>chest supported row while facing the bench
this one is good
unless your bench has the wrong locking angles or length or something
not every bench is comfortable for this one
>>pullover = feels weird on my shoulders even with submaximal loads
welp don't do it then

why do you need another back exercise?
and for which part of the back?

pullups and rows already cover the whole thing
(well almost) facepulls should be done for shoulder healthe and they also hit the rear delts

>>76411991
My bench isn't good for it I guess, though I tried it multiple times on my gyms benches when I still went there and it always felt terrible.

I don't need another back exercise I just want one tbqh. I can't do facepulls even with a band cause I have nothing stable enough to wrap the band around.

>>76411997
>I just want one tbqh
yeah but why
there's one arm rows that are a bit different than normal rows
>I can't do facepulls even with a band cause I have nothing stable enough to wrap the band around.
you have dumbbells, no?
lay one on the floor weight facing you and put the band under and catcht it on the back of the weight by the handle
be sure to use heavy weight to keep it secure

>>76412000
>yeah but why
For variety and enjoyment mostly. It gets boring doing 1 variation for months and months on end. I thought about getting an ez bar to try the chest supported rows on the bench with that and I can also do bent over rows with it more comfortably. Maybe I'll do that actually theyre pretty cheap.
>be sure to use heavy weight to keep it secure
I hadn't thought of that, my DBs go up to 45kg so I think that'd be enough. But I'm not sure I'm visualizing it correctly. I'd be doing them bent over then, with my torso parallel to the ground?

>>76412004
>I'd be doing them bent over then, with my torso parallel to the ground?
no, sitting on the floor
like so:

and the weight has to be higher than the band strength (just guessing that's true but it makes sense)

>>76412015
Oh gotcha, thanks for the idea I'll look into that.

Aggressively losing weight. I’m 6’3” so my plan is to get down to a “normal” BMI as quick as possible, then I’ll slow down the weight loss and start lifting. Or should I go sicko mode and cut aggressively all the way down to like 165-170 so I have a blank slate to work off of? I’d estimate I’m like 23% BF
>but you lose muscle cutting that fast
What fucking muscle?

>>76412022
Oh fuck, right, I was 222 to start, down to 213.4 this morning

>>76412022
You should start lifting right away because you do have muscle (otherwise you'd be dead) and any muscle you lose will take 10 times longer to build again.

>>76412029
I’m doing a full bodyweight routine 4x a week. Pull ups, dips, push ups, planks, rows, and squats. I’m just gonna look like such a massive faggot going into a gym trying to figure out what my starting weights are and relearning form, I want to be in a little better shape before signing up. Also eating 1200-1400 calories and running every day, I don’t even think I have the juice to lift weights and recover ATM

>>76412041
You'd be better off lifting but a proper calisthenics routine will probably do a decent enough job of preserving some muscle. Consider getting some rings if you can cause that opens up a ton of other stuff you can do that you can progressively overload through harder variations/form changes.
>I’m just gonna look like such a massive faggot going into a gym trying to figure out what my starting weights are and relearning form
I'm not gonna parrot the usual "nobody cares bro" line because some people do mock people in their mind that are weak, fat, out of shape etc but I'd try to make a conscious effort in whatever way works for you to overcome these insecurities. I did it by thinking about how I make more money than 99.9% of the retards at the gym which might be a cope but it worked for me.
>Also eating 1200-1400 calories and running every day, I don’t even think I have the juice to lift weights and recover ATM
You could switch to a less fatiguing form of cardio like biking which burns plenty of calories. That deficit is quite aggressive but I've done the same thing when I just wanted to not be tubby anymore.

Is there a difference between which muscle groups these two grips hit?
I have an easier time wuth the bottom one

>>76412084
Yes. Grip has a big effect on what muscles get activated. It varies some per person, of course, but I think pronated grip is supposed to fire the lats the most? But do whatever feels best.

>>76412022
>>76412041
lift now
stop being a faggot
>>76412084
>Is there a difference between which muscle groups these two grips hit?
yes
>I have an easier time wuth the bottom one
I assume it's for the lat pulldown in which case it would make the biceps face each other whcih means more bicep work which means easier reps

>>76411762
>whatever you can do for 8 reps for 3 or 4 sets
>then add reps to your sets until you can do 12 and then add weight
Thanks.

is the whole controlled drop and explosive pull on e.g. lat pulldowns or barbell rows worth it or is it a meme?

>>76412579
you mean fast concentric slow eccentric?

>>76397464 (OP)
for cardio, what is best? intensity or duration?

>>76412650
depends on what is your goal

>>76412645
yes

>>76412666
you should be doing it on every exercise satan
but reasonably so like if it forces you to break form or not complete the reps you should then disregard it
but try to generally adhere to it

Hi,

I'm a 290lb.@6' fat fuckwad. I keep writing here about random inane stuff I'll never do. But here's something I may do: martial arts. At my local boxing gym, they only offer this beginner's program once per year and sign ups are coming up. I don't know if I love boxing. And it's not like I'm the material to go pro. But everytime I say "This is the month to go to the gym and get fit." something always gets in the way. But I've been yearning to get back to boxing for months now.

I have done some wrestling before and used to lift a bit. But that was years ago. If I can't/won't get fit going to the gym, how fit will I be with boxing? I also plan to sign up to a wrestling gym because they train two more days per week so I will be able to box and wrestle three days per week, doing something I like!

It's not a question of "if" I will sign up. I'm asking if I'll shed the pounds and actually be in shape again with this program. Is it better to go to the gym or just do martial arts if I want to skinny down to 195-205? What if I still want to lift?

Thanks for the help/tips/ideas.

>>76412682
Abs are made in the kitchen, not in the boxing gym

>>76412682
TL;DR: I never go to the regular gym, and my goal is to lose some 90 pounds. Can I achieve this goal boxing and wrestling three times per week and some minimal diet regulation (I don't like to count so, SO much – just rough guessing based on Internet research is the best/most I can and/or will do when I don't count and eat just whole foods).

Btw, these are not hardcore boxing and wrestling gyms but they aren't for fitness Redditors either. They compete in bland looking, unglamorized competitions and seem somewhat legit.

Day A: bench press,single arm dumbbell row, triceps extension,lateral raise, chin ups
Day B: OHP,squat,romanian deadlift,barbell curls, dumbell rear delt fly
Is this decent/balanced newbie program for home gym doing 3 workouts a week? Alternating between A and b.

>>76412682
TL;DR: I eat a lot of the (whole) foods that I cook cuz I like cooking and am pretty good at it. However, eating a lot and not exercising (and possibly my meds) resulted in my current barrel body physique. If I reduce my caloric intake and/or clean up my diet and box and wrestle for 3x/week for an entire year, can I expect to lose 90lbs. at 290lbs.@6'? The goal deadline is before next summer.

>>76412732
No, because you're working the same muscles on consecutive days. Don't do that, they'll never have time to recover properly

>>76412732
it is mid, but not terrible. If you are doing 3 workout days a week you should with full body and not require the split. You could dump this entire workout into one day. You might have to drop the delt fly because it is too much, but you are covered. At the very least duplicate curls and lateral raises into both days.

Beginners shouldn't do OHP and should be doing seated shoulder press. The only reason is you aren't used to the press and taking out the complexity of standing (and muscles involved) will allow you to sort out form and not lose gains while your secondary activation muscles get to a reasonable level.

am i supposed to subtract the calories i burn while exercising from my TDEE and eat them back?

I ate 2k calories today and burned 1k swimming and walking back home, should i eat them back?

>>76411355
>What's my T level got to do with it?
T (and E) help with cardio and lifting weights, androgens especially reduce inflammation in the respiratory tract

Is there much difference in effectiveness between doing dumbbell chest press on the floor vs on the training bench?
Are push ups better until I obtain bench?

>>76413460
>Are push ups better until I obtain bench?
yes
>difference in effectiveness between doing dumbbell chest press on the floor vs on the training bench?
yes. Range of motion is very limited on the floor.

I'll await the typically Dr. Mike response since I said the magic word.

>>76413460
>Are push ups better until I obtain bench?
depends on strength and loading potential

beginner?
floor/bed press since you're too weak for a pushup anyway
once you're strong enough for pushups do them
then once pike and/or diamond pushups become too easy you should press the dumbbells

Can I just do body re-composition to lowly my body fat? Or would I need to do a cut to lower it? It's mainly around my stomach. I'm 5'5'' at 125 pounds just started working out 2 months ago. I have been increasing the weights for my exercises. My weight goal currently is 135-140lbs at 15% body fat.

I'm overweight, borderline obese, I need posture fixes (forward head, anterior pelvic tilt, and i dont know if there's fix for this but knees cave inward a bit so i look awkward in shorts). /fit/ noob.
Any recommended exercises for these?
Also, is it normal to experience a little back pain with dead hangs when I relax all my muscles? Am I not supposed to do that? Feels like ripping my spine apart

>>76413645
>need posture fixes (forward head, anterior pelvic tilt
picrel
>but knees cave inward a bit
flat feet
look up exercises to fix flat feet and train them
>a little back pain with dead hangs when I relax all my muscles? Am I not supposed to do that? Feels like ripping my spine apart
pain? pain shouldn't be happening
a stretch yes but it shouldn't hurt

>>76413585
Body recomp is only for fatties. You're not a fatty, you're tiny as hell.

>>76397464 (OP)
>drink milk
>shit it all out
>drink lactose-free milk
>same thing, diarrhea
>eat cheese
>toilet clogged again award
>go to the doctor, get tested for lactose intolerance
>negative
What the FUUCK MAN
Anyways, how the FUCK am I supposed to get enough calcium now? Supplements? Any secrets? Sacrifice myself to Moloch?

>>76414267
You didn't think to test for whatever the hell is causing this bullshit?
>Supplements?
Obviously. Find one of those multi-vitamins that have a bunch of everything to hit many things

>>76414267
>Supplements?
yeah calcium carbonate

>>76414280
>You didn't think to test for whatever the hell is causing this bullshit?
I had to take my shit 4 times in small tubes, no blood, no weird bacteria bullshit and they did blood tests (everything cool). I'm currently waiting for a IgA test or whatever the hell it's called for milk allergy, but I have none of the symptoms of that allergy, other than the diarrhea.
>Obviously. Find one of those multi-vitamins that have a bunch of everything to hit many things
Okay
>>76414293
Thanks

A guy on a certain app claimed he did this in 1 year (11 months lean bulk, 1 month cut), by eating 200g protein per day and PPL before transitioning to Arnold’s split. Does he have god tier genes or is this possible for the average person that fast?

>>76414614
That's gear. Any time you see any drastic improvement like this in that short a time, it's steroids.

>>76414614
There's not much impressive about that physique besides being lean. 200g of protein is completely unnecessary unless you're roiding and his gene's are nothing special. honestly for 11 months of bulking it's not amazing progress. It looks like he gained maybe 10 lbs total.

>>76414636 is trolling

>>76414640
>76414636(You) is trolling
Crabs in the bucket, right here.

>>76414614
>too quick
>ppl into arnolds split (lol)
>bulked for 11 months while not starting out as skinny
obviously roids

>>76414640
Untrained to 17” biceps in 11 months is impressive.

>>76414829
Those are not 17" biceps lmao

>>76414832
I’m at 15” and those are at least a few inches bigger than mine so yeah they are.

>>76414940
suurre

I blasted my biceps at the gym on Monday and now I’m sore as shit and can’t straighten my arms. What gives?

>>76415205
DOMS. massage them and wait it out

Which twisting oblique exercises should I do? I already do weighted side bends on the hyperextension machine

They say yohimbine won't work unless you work out fasted, so how do I best go about that? I'm in a deficit already, so not on my best performance, but lifting without eating before makes me feel awfully weak, lightheaded and liable to skip some sets or even lifts late in the workout because I simply run out of energy, not to mention being distracted by hunger. Is the devil's tree bark even worth it?

>>76415973

>>76416006
Could've sworn I've seen this screencap already, but I thought I'd be fine just working out and not doing cardio specifically.

>>76416030
>Could've sworn I've seen this screencap already,
probably cuz someone (maybe even me) posted it before
>but I thought I'd be fine just working out and not doing cardio specifically.
yohimbine is for burning fat
lifting doesn't burn fat like zone 2 or 3 cardio does
cardio constantly requires energy and lifting only needs it in small bursts

>>76416036
I'll be level with you, I have no idea about cardio efficiency and have never done it as a regular excerise. Lost 40 kilos then gained 15 through CICO and lifting alone, so I figured I could just take yohimbine while doing more of the same thing.

>>76416074
>so I figured I could just take yohimbine while doing more of the same thing.
I mean you can
and yohimbine will have you burn more fat while lifting
BUT
you have to take it fasted and can't eat for a few hours after
cardio is way more efficient at burning fat

so if you're bothering wiht yohimbine then you should do cardio to get the most out of it

>>76416077
Fair enough, thanks. I'm guessing lifting while fasted is not a good idea either way?

>>76416086
it's just really fucking difficult and will almost certainly lead to a drop in performance

>>76416096
Sounds consistent with my experience! I noticed it's marginally easier on yohimbine though thanks to the slight hunger suppression/energy boost. Just wondering whether it's likely to cause injury or some other issues. I think I've been getting muscle cramps more often, especially during hamstring curls.

>>76414267
you sure milk wanst stale or something?

Do I absolutely have to eat fat free yogurt? I'm a skinny guy so it's not like i'm trying to lose weight or anything, I find the texture of it really bad compared to the full fat stuff. Could I just eat full fat?

>>76416624
>Could I just eat full fat?
seeing as you can and don't like the fatfree ones yes

Heres a bit of a odd one. Can melatonin increase sex drive? Sleep schedule got a bit fucked up due to night shift.

>>76397464 (OP)
Can I still build a big chest without bench pressing? I have an AC joint issue and I can't do any sort of bench press without pain in my shoulder. I can do dumbbells with slightly less pain but it's still noticeable. I can do the chest press machine and cable flyes/pec deck with no issues whatsoever.

>>76416624
I tried eating fat free plain yogurt and mixing it with berries and honey but it still tasted like shit, I just gave in and bought regular vanilla Greek yogurt. It's not a huge deal

>>76416958
>I can do the chest press machine and cable flyes/pec deck with no issues whatsoever.
oh well then you're lucky if the joint problem doesn't fully stop you from lifting
just do those exercises and you'll be good

>>76416624
>Do I absolutely have to eat fat free yogurt?
...no?? The fuck are you talking about

My biceps insertion are exactly like this.
Short head was much shorter and place damn lower.
How do cope?

>>76417042
train it and get used to it being small unflexed and big flexed

>Cut to 12%
>Bulk to 18%
>Cut back to 12%
Rinse repeat
Is this a good idea? Currently doing a body recomp and I'm losing weight faster than I'm gaining muscle

>>76416624
Based Asda shopper, save money lift harder.

>>76417220
that's the only idea
could even get to 11% if your body doesn't fuck up hormones by going below 12% and 18% can be too fat for some so some guys can only go up to 16%
>Currently doing a body recomp and I'm losing weight faster than I'm gaining muscle
yeah no shit muscle gain is really slow even for beginners

>>76417244
Thanks

How important is it to be hyper autistic about calorie amounts / macro amounts?

I'm this guy: >>76416624 , I was given the goal of eating 2454 calories a day when going to the gym, and 2009 calories when resting. General macros to aim for are: 150g of protein, 50g of fat, and then more carbs on the training day and less on the rest day.

My worry is that if I have the full fat yogurt i'll go over my fat intake by like, 5g. But my calories will be under (actually on most training days my calorie intake is like 100g lower than it should be), should I be concerned? Or do the numbers not really matter?

>>76417471
>5g of a macro
Dont sweat it.
>100kcal off
Would be nice to be less than 100 away, but it's not a tragedy.

>>76414267
eat actual cheese? or real milk ice cream?

>>76414267
Keep going just a skill issue, watch the video I posted.
https://www.youtube.com/watch?v=h90rEkbx95w&t

>>76418009
>>76418009
>>76418009