Thread For Questions

is it possible for me to need 20g creatine per day even after the loading phase? when i switched from 20g loading to 5g maintenance i pretty much immediately got depressed

>>76434429 (OP)
Is there a ratio for ideal carb intake for building muscle like there is for protein?
Like, x grams of carbs per lb of lean body mass.

Will doing roids age my face if I’m already 32? I want them to make more masculine and handsome looking but not older

Is this too much volume or am I just a bitch?
>Day A
Squat 5x5
Bench 5x5
Barbell Row 5x5
Barbell Curl 3x10
>Day B
Deadlift 3x5
Weighted Chinup 5x5
Overhead Press 5x5
Weighted Situps 3x10

>>76434760
>loading phase
unnecessary
going over 5g as far as I'm currently aware is not necessary
>when i switched from 20g loading to 5g maintenance i pretty much immediately got depressed
I highly doubt that 15grams of creatine of difference decides whether or not you get depression

>>76434925
eat however many or few grams you want using the rest of your calorie budget after getting enouch protein and fats

https://bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need

carbohydrates are not an essential nutrient but it's nice to eat some for energy during strenuous activity

>>76434931
>Will doing roids age my face if I’m already 32?
yeah a bit
>how much?
no one could ever tell you

>>76434943
depends on how long you've been training for

>>76434943
When it gets heavy, yeah, it's too much. Avoid full body workouts like the plague unless you are an absolute total beginner. That shit will tank you into chronic fucking fatigue. Then you'll crap out, skip sets, skip exercises, skip days, workouts will take too long and eventually you'll give up and do a split. So save yourself the hassle and do a split now. PPL and for god's sake complement each barbell lift with it's dumbbell counterpart. Or don't believe me and waste years spinning your wheels.

>Chinup 5xAMRAP
>Pushup 5xAMRAP
>Lunge 5xAMRAP
>3 sets of situps or something idk
Is this a bad routine to do 3 times per week? Am I retarded for doing this and will it take me far? I just wanna look better naked yk

>>76435239
>repping out to failure 25 times
>another newbie that thinks he has infinite energy
Your cardio will crap out long before your muscles to. Try picking up a barbell.

>>76435239
>Is this a bad routine to do 3 times per week?
yes
>Am I retarded for doing this and will it take me far?
yes, not very
>I just wanna look better naked yk
gym membership or dumbbells + bench

Anyone know how to stop having smears of shit after shitting? Can't be using too much toilet paper now but at the same time don't want to get shit on my hand by only using one piece of toilet paper.

6ft 1, 187lbs approximately 2 years of consistent training if I discount the time I fucked around and didn't make gains. How long should it take to reach 16 inch arms if I have 13.8 inch arms and I'm doing a 85lbs for 3x10 on strict curls and 90lbs for 3x10 for skull crusher? I'm planning on bulking for the next 2 years to add on some decent size.

>>76434760
loading phase is a scam, don't do it. they just want you to use a month's worth in a week, your body can't/won't touch the excess. just 5g/day and the stay the course

>>76436131
More fiber in your diet

>>76436221
>How long should it take
Literally impossible for anyone to know this. Just keep training
>I'm planning on bulking for the next 2 years to add on some decent size.
2 years straight??? Congrats you're going to be morbidly obese. Don't be stupid about this

>>76436250
Fiber makes u shit worse.

>>76436250
I've bulked for 18 months when I first started and for some stupid reason cut when I should have kept bulking. So no I won't be "morbidly obese" at all. I actually track my calories and do a lot of sports.

>>76436258
>Fiber makes u shit worse.
Imagine being this completely fucking retarded.

>>76436265
I'm speaking from experience retard.

Is having a 45 inch ass yet being under 200lbs normal for a man? I can't even squat 400lbs btw.

>>76436273
pfffffffffffffffffffffffffffffffftttthahahaha
>my personal experience is more important than decades of medical and scientific research
Opinion discarded.

>>76436286
>Too much fiber can cause bloating, gas, cramps, constipation, and diarrhea.
Dumbass.

>>76436346
Different anon. Fiber in-general doesn't make you shit worse, but yes too much fiber can make you constipated. Like anything, you can probably have too much of it. Difficult for the average person to get that much though. It also matters what kind of fiber it is. Stuff like psyllium husk can absolutely fuck you up if you gorge on it. Try it out and let us know.

Anyone have any experience with Legion Athletics?

Specifically their whey+ protein powder and their stim-free preworkout, but also dealing with them in general. Is their stuff any good or are they another overpriced scam company?

>>76435261
I am not a noob though, just sick of lifting weights its so bleh. Plus we can always progress with added weights anon
>>76435269
Why is this bad though? My scapula can breath and id be doing 15 sets of chins. Dw tho I'll do shit on rings for my joints

>>76436346
>can't tell the difference between not having enough, having the proper amount, and having way too much
Good fucking christ you're one of the stupidest posters in here

Is there any FREE workout tracker that lets me track exercise weight and reps/failures?

>>76436569
A fucking notepad? Do you have any idea how many millions of those kinda apps are out there?

>>76436572
I use Excel but it's hard to track failed sets actually

>>76436579
Have you tried typing "failed" in the cell next to that set? Seems pretty straight forward.

>>76436579
just make it negative. You can strip it in the formulas and don't have to deal with bs string functions.

(purely hypothetical question)

if I bought a retirement community unit with my own money for an elderly relative to live in, would there be anything stopping me from living in the unit too?

>>76436800
Probably under a HOA. Those are filled with fuckery and asswipes. So probably you would be stopped.

One of you faggots told me to use creatine a year ago and now my hair is thin and disgusting

>>76436866
How much did you use? I use 3g but contemplating bringing it down to 2g.

>>76436569
Strong is pretty nice

I got lean thanks to a lot of cardio over the past two months. Now I'm looking to build a bit of muscle to look good. Dyel gains are enough for me, I just want to be lean and toned.
So I bought a bench and dumbbells. I have NO IDEA what I'm doing, so please correct my current routine.
Day 1:
-Dumbbell rows 4x12
-Chest flies 4x12
-Incline chest flies 4x12

Day 2:
-Shoulder presses 4x12
-Rows 4x12
-Front raises 4x12
(and a bit of deadlift and curls)
I usually go alternate both days and rest on sunday. How absolute terrible is my routine?
Also, when I can easily complete all my sets, should I add 4,5 lb to the dumbbells or add one more set at the same weight?

>>76436901
I took it according to my weight so started with 5g for like 4 months and 3g since. Ill try 2g as well I guess when my cut is over

>>76436277
post ass
>>76436447
>stim-free preworkout
so useless?
> Is their stuff any good or are they another overpriced scam company?
no idea
>>76436866
>>76436901
>>76437065
there is zero evidence of creatine worsening the state of hair nor is there any mechanism through which it could do that

>>76437025
>-Chest flies 4x12
>-Incline chest flies 4x12
you have a bench so do some pressing not two flyes in a row
>-Front raises 4x12
useless especially if you do any sort of pressing
>-Shoulder presses 4x12
lat raises are better for building the shoulders
>How absolute terrible is my routine?
pretty bad
>Also, when I can easily complete all my sets, should I add 4,5 lb to the dumbbells or add one more set at the same weight?
double progression is best
so
start with a weight you can do for 8 reps
work up to doing 12 reps
then add weight which will put you on doing 8 reps again
repeat

>>76437133
>you have a bench so do some pressing not two flyes in a row
>lat raises are better for building the shoulders
Got it.
If I want to only do 3 moves a day (excluding legs), what would be the best ones?
>double progression is best
Will do, thanks.

Anyone knows how to target lower abdominal when doing stomach vacuums?

if i start one week with push, is it ok or even preferable to start the next week with pull?

>>76437547
do whicher you prefer

>>76437549
>whicher
whichever

Dyel here. Been lifting since end of may. Is this good or bad progression? My focus is fat loss and i gone from 151kg to current 111kg since start of year.
Should i change program?
Do it three times a week

>>76437885
I eat around 2000kcal but prolly gonna lower it to 1700 or 1800. I eat around 180g protein every day.

>>76437938
it's 1 gram of protein per pound of LEAN body mass

>>76434429 (OP)
QUESTION:
what matters more, intensity or distance when walking/running?

>>76438063
Is it to much?

>>76436866
>Post hoc ergo propter hoc tier bullshit
Yeah okay sure whatever

>>76438066
100% depends on your goal. Do you think 100m sprinters train distance?

>>76438179
I'm gonna guess you don't have 81kgs of lean mass on you so yes you're eating a bit too much and could be losing weight a bit faster

>>76438219
I'm a fat fuck, and I'm just trying to drop some fat and reduce my blood pressure. my goal therefore is that I want to walk 2 miles a day regularly, 7 days a week, no exceptions. I figure that less intensive exercise will help me achieve that because it'd be easier to adhere to than trying to kill myself, especially because I'm not conditioned to run a 15 minute mile at present, let alone anything faster than that. on the other hand, I don't want to get too complacent with it, so I know that I'll eventually have to up the ante, but since I don't have a regimen in mind, I've resolved to just get consistent with 2 miles a day and up my intensity later, if and when it becomes relevant.

I guess I answered my own question.

>>76438247
It keeps me satiated though and i think it has helped me too a little to build some muscle mass. I dont think its too much to be honest.

>>76438297
>I'm a fat fuck, and I'm just trying to drop some fat and reduce my blood pressure
Definitely 100% not intensity, you will wreck your joints. Exercise doesn't burn as much calories as you think it does, your diet will have a dramatically higher impact on your weight loss than exercise will.
>my goal therefore is that I want to walk 2 miles a day regularly, 7 days a week, no exceptions
A fine goal. Don't be afraid to take one rest day now and then if the legs are giving you problems. And if you're able to, get some stretching in
>run a 15 minute mile at present
Homie I don't think you know how short a mile is. Just a bad/slow shuffling will get you to like 9 minutes, 10 tops. 15 minutes is what people *walk* a mile in.

>>76438337
>Homie I don't think you know how short a mile is
sorry, I worded it wrong. what I meant to say is that I'm in no condition to try and hit a 15 minute mile, twice a day, 7 days a week, without some amount of fatigue that would make it difficult to continue. right now I do a 24 minute mile, twice daily, and it seems like it works because I get the steps in and I'm not dead by the end of it.

QUESTION:
Has anyone used Osgear.se in Europe, is it legit, is the EU warehouse thing real (ie doesn’t go through customs?)
Cheers bros.

>>76438318
>I dont think its too much to be honest.
well it depends on how fast you want your weight loss to go
personally I like to cut as quickly as I can because I don't like being in a deficit
but if you are fine with a longer cut with a smaller deficit eating more protein for satiety then go ahead

>>76436569

>>76436866
tinfoil hat but there's a reason it's one of the most researched substance but they wont re-do the test they did in 2009 where people who took creatine lose more hair than those who didn't. google it, ask your AI and shit. creatine makes too much money.

>>76438604
>hundreds, if not thousands, of studies saying it has zero effect on hair loss
>one random study where some people lost hair
>dipshits worldwide say creatine is bad for you
I have friends who started balding real quick in their mid 20s purely from genetics. My mom lost a ton of hair from the stress of her divorce. Funny how that study doesn't take stuff like these into account

>>76438721
i'm well aware that i'm biased because of all the anecdotes, even though people who aren't balding don't share their stories as much. but if I happens
to start balding, I know I would blame it first before the genetics.

Any eurofags?
How to eat healthy on budget in europe?
Prices are insane, slop is by far cheaper.
What to do?

>>76439097
Buy frozen and in bulk.

>>76439115
I don't want to bulk.
I want to recomp with high prtein

>>76439120
>I don't want to bulk
Are you stupid or did I take the bait?

>>76439175
He said he doesn’t want to bulk bro respect it or gtfo

>>76439097
what a terrbile image

make more money
buy on sale
buy short use by dates (malls have such sections)
pork, cottage cheeses and eggs
yellow cheese is cheap on sale

>>76439115
>>76439120
>>76439175
>>76439210

>>76439395
it's up right now?

>>76439395
Up for me too. Also lol @ ? in the URL gg

>>76439401
lmao yeah i'm just stupid. my internet was fucking with me for whatever reason and didn't load it, please ignore.

>>76439254
>make more money
My boipussy isn't making me money

>>76438604
>>76438721
The study mentioned didn't show hair loss, but an invrease in dht for the group that took 10 grams per day. The results were not replicated in any other tudy. There's been a study done recently that not only mrassured dhat and free testosterone but also hair density and folicle width. It shown no significative changes whatsoever.
I don't give a fuck if people use creatine or not, but I'm getting tited of retards spreading misinformation about studies they didn't bother to read. Your post tells me you're parroting thirdhand information.

>>76439097
Ftozen veggies, canned fruit, whichever meat and fish is on sale, milk. Also there's apps for cheap soon to expire stuff.

How much could you curl when you got 16 inch arms are were at most 15% body fat? I'm probably 14% bodyfat yet have 13.8 inch arms. I can curl 38kg for 3x10 and 42kg for 3x10 on the skullcrusher. How much more will I have to increase my weights to reach 16 inch arms? Just a rough estimate, I know that its too difficult to tell but I'm looking for a goal.

Can a skelly noob improve core with 1m planks every day?

Currently shaking

>>76439580
size ≠ strength
also are those weights one arm or both
because if one then your form is bad
and if both then you are a manlet
> I know that its too difficult to tell but I'm looking for a goal.
it's not that it's too difficult it's that it's impossible
18 inches is a bout the natty limit at 12-13bf%
17 is huge and requires 5+ years of serious training
16 is very big and you're not gonna get to it earlier than after 3 years of training
also your muscles insertions easily affect the measurment
>>76439592
>Can a skelly noob improve core with 1m planks every day?
yes
supplement with lying leg raises and once you can plank for a minute and a half easily then abandon planking in favour of other core exercises

Should I go raw with this girl I'm seeing?

>>76439640
no, obviously not?

>>76439611
The fact that you think that my arms won't get bigger if I add 20kg to my curl and skullcrush shows how inept you are. How in tf are you seriously giving advice. Tell any serious resistance training coach that and they'll laugh at your face. You need to get bigger to get stronger and vice versa.

>>76439652
>The fact that you think that my arms won't get bigger if I add 20kg to my curl and skullcrush shows how inept you are.
You've been posting this same stupid bullshit question and that same stupid bullshit response for like a week straight. Get the fuck over yourself holy SHIT dude

I often see people saying they're going or are "on a cut," or they're "cutting." Is it only for aesthetic purposes? How is cutting beneficial to muscular development?

>>76439921
Maintaining a bf% of 12-15% is best for mens health.

I have a trash lower back and haven’t lifted in a long time. I also travel for work; I’m trying to create a 3 day machine/dumbell focused routine that fits in an hour.

A
DB bench press
DB OHP
DB Fly
DB lat raise
Trash legs - HSC, LE, LP, Abd

B
LPD/Pullups
DB row
Curls
Tricep pd/extension
Goblet squats

Essentially, chest + shoulders, back+ arms, and alternating isolation legs with full but light compounds. How trash is this routine?

>>76439921
Only? No, being fat is bad for your health.
>How is cutting beneficial to muscular development?
Try bulking nonstop for the rest of your life and tell us how that goes.

>>76440175
>How trash is this routine?
We've seen worse. The first thing that stands out is you have all this Push work on Day A, but then have triceps on Day B. They need to go on Day A since your compounds (press, OHP) work those.
>Trash legs - HSC, LE, LP, Abd
No idea wtf these are. Don't abbreviate stuff.
>I have a trash lower back
>no lower back exercises
Interesting strategy.

>>76440214
Fair point, I figured triceps would go with pulls up/curls. What would make sense in its place?

>trash legs
All the leg machines you can find in a standard gym. Hamstring curls, leg extension, leg press, abductors.

>no lower back
Honestly, I’m figuring I should probably put a dumbell romanian deadlift in here. Probably on b day

>>76440333
>What would make sense in its place?
Exactly what you brought up: DB romanian deadlift. Bird-dogs and side planks are another option
>routine that fits in an hour.
>All the leg machines you can find in a standard gym. Hamstring curls, leg extension, leg press, abductors.
All that stuff on A *and then* all this leg stuff? In one hour?? Boy you're in for a rude awakening
If you're dead set on 3 days/week then you need to switch to Push/Pull/Legs. You are NOT going to fit all that stuff on Day A

I am tired of the fatigue from chasing numbers training for strength & getting fat in the process.
For my body it takes too much and has never given much in return.
Can anyone recommend programs or lists of exercises to get swole aesthetically
Is it enough to just hit all the standard barbell lifts with 3x8-12 and low weight, or do I need to do more.

Thank

>>76440389
https://www.boostcamp.app/coaches/basement-bodybuilding/basement-bodybuilding-upper-lower-program

I ran this and it worked good for aesthetics but i changed the smith bench for dips and flat bench and skull crusher instead of jm press

>>76440376
Yeah, I see your point.
A PPL
Would probably be

Push
DB bench press
DB OHP
DB Fly
Tricep pd/extension
DB lat raise

Pull
LPD/Pullups
DB row
Curls
Db deadlift
Core work?

Legs
Goblet squats
Trash legs - HSC, LE, LP, Abd

Anything else seem weird or worth adding? The other thing about trash legs is that I have absolutely no clue how consistently they’ll be in hotel gyms. It seems pretty random.

How to brainmaxx? Creatine b12 and gingko still meta?

>>76440443
Yeah honestly that's how I was ordering them.
>I have absolutely no clue how consistently they’ll be in hotel gyms
The backup plan would be DB lunges, or any of the other leg stuff out there. That means all you really need is a bunch of dumbbells, which is easy enough to call ahead and check for

>>76440415
that program looks really complicated

>>76434429 (OP)
should i be eating my omad before or after my workout?

can I train lateral deltoid and calves every day?

>>76440573
You shouldn't be falling for meme fad diets. Just eat like a normal person

>>76440598
No. You should never work the same muscles on consecutive days

>>76440389

>I am tired of the fatigue from chasing numbers training for strength & getting fat in the process.

A little bit of fat during a bulk is normal unless you're naturally super lean. If you're just getting fat though, something ain't right. I don't know what you eat, how much you eat, or how hard/often you train, so it could be a lot of things. If you're eating like a powerlifter but your routine barely causes you to break a sweat, you're gonna get fat. Bulking doesn't mean stuffing your face with McDonalds and Taco Bell whenever you feel like it either.

>Is it enough to just hit all the standard barbell lifts with 3x8-12 and low weight, or do I need to do more.
>3x8-12

If you're a noob lifter training to build strength, most lifters would tell you to up the weight and do fewer reps per set (5-8 instead of 8-12), and maybe do 4-5 sets instead of 3, depending on how many times per week you train.

>low weight

Is it "low weight" as in you're not that strong compared to more advanced lifters yet, or "low weight" in that it's not really that heavy for you? If it's the second one, then you aren't training for strength. You should be finishing each lift with a weight that is, relative to your strength level, heavy enough that you have to work for it but not so heavy that you resort to shitty form.

How long is your commute to the gym? I’m considering switching to a new one, but it’s a 20 minute drive from my apartment (on a good day), which seems excessive.

>>76440800
I used to have a ~20 min drive and it was straight awful. I only did it because it was (by far) the cheapest, but still good, option, so the savings on gas offset how far it was. Then I moved and now my drive is about 3 minutes and dear god it's so much nicer

>>76439652
Why are you asking then stick boy

I've been bench pressing as follows

3 sets of 6 reps each, increase weight by 2.5 lbs after that until I hit 3 sets of 6 reps each again, but I've stalled at 175 lbs

How do I break out of this and what's the fastest way to hit 2pl8 for reps? I wanna reach that before I decide to shed some fat.

I bought some micro plates which I'm hoping will help me break my plateau I'm eating at around 3000kcal/150g protein per day which should be enough

>>76440892
Start at 3x6, work up to reps of 8/6/6, then 8/8/6, then 8/8/8. Increase weight by 5lbs and start over. It's called double progression, and it's needed with stubborn lifts

>>76440905
Alright, I'll bump it to 8 and see how it goes. By the way I meant a 5 lbs increase, not 2.5lbs. I'm using two 2.5lbs discs to increase the weight

>>76440907
>>76440905
By the way. Does lowering the bar slowly matter? I've been doing it slowly, but it does take a lot of energy.

I've seen some powerlifting guys on youtube and they're close to just dropping the bar on their chest. Their eccentric is really fast

>>76439921
because after about a year of training you can't make gains outside of a surplus
but if you are constantly in a surplus then you'll get too fat to do anything
so you cut and repeat
also being fat sucks
>>76440498
actually use the brain
>>76440573
whenever it feels better to you
2-3 hourse before?
good
30min before?
bad
but training fasted sucks so decide based on how your day is structured
>>76441001
>I've seen some powerlifting guys on youtube and they're close to just dropping the bar on their chest. Their eccentric is really fast
yeah cuz powerlifters don't care for stimulating the muscle just lifting the biggest weight with total disregard of form

powerlifters lift the heaviest weights while straining themselves as little as possible
bodybuilders lift the smallest weights while straining the muscles as much as possible

you should lower the bar slowly but not too slowly
don't drop it but don't spend so much time and energy lowering it that it takes a way from the set and reps

Having trouble understanding something about caloric deficit and reverse dieting. How do I know once I've reached a plateau if I either need to lower cals again, or if I need to up them slightly to start losing again and get my metabolism running again.

198lbs, I am not losing anymore at 2800kcal. Was losing steadily at that exact amount and started at 216lbs. I lift 5 days a week, walk around 20k steps a day. TDEE estimate is more at 3200kcal.

>>76441029
>How do I know once I've reached a plateau if I either need to lower cals again
Weigh yourself 1-2 times per week, every week, at the same time of day (preferably after going to the bathroom)
>and get my metabolism running again
A myth.
>I am not losing anymore at 2800kcal.
Then, *obviously,* you need to cut more calories
>TDEE estimate is more at 3200kcal.
These are incredibly unreliable. Pay zero attention to them after the first number and adjust from there

>>76441069
>Weigh yourself 1-2 times per week, every week, at the same time of day (preferably after going to the bathroom)
I always do that yeah

>a myth
the body doesn't adapt to whatever shit I'm putting it through? I was under the impression that as the weight drops, the TDEE gets lower too obviously, once I'm at my goal weight I'm doomed to have the TDEE of a 20 years old woman? fuck that shit

>>76441080
>the body doesn't adapt to whatever shit I'm putting it through?
No, your body does not violate the laws of physics. You cannot train your body to not need food.
>I was under the impression that as the weight drops, the TDEE gets lower too obviously
This is true. This is not adaptation, this is "you weight less, therefore need less energy". Like how going from a giant robot to a little robot doesn't need the same battery size. Dumb comparison but it's late and I'm tired. You're supposed to always be, gradually, eating less and less as your weight goes down, because your TDEE is gradually going down.
>once I'm at my goal weight I'm doomed to have the TDEE of a 20 years old woman?
pic rel

>>76439921
>Is it only for aesthetic purposes?
yes
>How is cutting beneficial to muscular development?
it heavy hinders muscle development, still very possible.

You can gain muscle at maintenance and look fine. If you actively getting fatter is is easier and 98% of the time better for muscle growth. When you get fat (to your standard), then you cut.

There are rare edge cases, usually involving athletes that muscle growth in maintenance is preferred, that's not you if you are asking this question.

There is also dreamer bulking where you just keep getting fatter and enjoy the massive muscle gains. It stop working at roughly 23% when you fat starts interfering, making lifting (partially) a cardio exercise. You are probably healthy at 23% bf given your size is already large and the heart issues exist because of the muscle weight and are counteracted thew same as if you are 15% bf. Being 220 lbs is harder on your heart than 180 lbs, it doesn't matter between muscle or fat.

Came here to say six weeks ago I snapped my humerus in half (pic related) and now after doing hours of wrist and grip exercises with the broken arm and consuming a shit load of chicken liver, sardine bones, BPC-157, and loads of dairy I have almost fully recovered and some of you niggas said I would need surgery. EVROOOOOOOOOOOOPA

>>76441553
I'm orthobro and that fracture is in acceptable alignment, and can be treated conservatively.
Why do you need surgery?

>>76441574
Another orthobro said I needed surgery when I first posted it, and others said I'd need roughly 6 months before I'd be able to take a brace off etc.

Is there any point in doing anything else than fullbody program if I'm lifting 3 days a week?

>>76441584
>I'd need roughly 6 months before I'd be able to take a brace off etc.
That's about right, but in 3 months that fracture should be fully healed, and in 6 months you can go back to your previous life, and in 12 months fully contact support if you want.
surgery would make rehabilitation faster, and "might" make it unite earlier.
But in practice that's a nail-able fracture.
Shitty guidelines and litigation make doctors afraid of providing the best options sometimes.
The hospital I work in has strict policies about these, for example knee replacement is withhold for anyone above 300 lbs.

>>76441595
>Is there any point in doing anything else than fullbody program if I'm lifting 3 days a week?
yes

How the fuck does bench press in a smith machine work?
>last week
>absolutely smash my PR, bar moves like butter, feel very strong
>this week
>can't even hit 11 reps, angled bar is fighting me every inch, can feel the friction pushing against me despite being in the same exact position at the exact same angle
>try switching direction, same problem
>actively getting weaker
I'm crashing out over this, how the fuck do I do this? Do I just need to deload to an empty bar and build myself back up from nothing? None of the form tutorials I look up work.
>inb4 don't use smith machine
I have no one to spot me and the free weights at my gym only go up so high

Alternatively, are there any chest exercises/machines that hit the same muscle groups that I could sub in? I fucking hate this and it's actively making me not want to go to the gym on chest days because I know it's just going to fight me and make me worse.

>>76440512
Thanks for all the advice!

>>76440713
I got up to 1234 after linear progression after a few years of really inconsistent training then switched to 531 and the physical punishment feels just not very fulfilling anymore

I'm experiencing dull, transient pain only in my right ulna after dumbbell and barbell curl sets. Why could this be? The pain only appears after the set is complete, never during.

Is your resting heartrate supposed to slow when losing weight?

Mine's been at 50 in the evenings when I've been OMAD in the mornings. Seems fine if I leave food until the evenings. It's normally between 60-80 when resting.

I'd rather ask this in /fit/

Had some performance anxiety the first time I was with a new girl, going to stay at hers tomorrow night and I'm considering picking up some viagra incase. Never taken it before. Haven't had a wank since last Friday either.

>>76441817
if the body is done or is almost done digesting then the heart rate slows in the evening

>>76441819
Cialis is better for performance anxiety because it lasts longer otherwise go for it

>>76441855
Need a prescription in my country for this. Probably is better, but I think my goal is go there see if dick is working, I suspect it will, if its not then I'll take a viagra.

>>76435059
>Avoid full body workouts like the plague

Why is there so much shitty advice in these threads

Big guy here and just about to start training with my new home gym. As far as cardio goes, what are your guys' thoughts on walking with a weighted vest? I'm hesitant to run at my current weight due to past knee injuries.

>>76442251
Dude just imagine I posted a snarky green text making fun of you for being fat and having concerns about your knees and thinking it’s smart to wear a weighted vest when you could simply WALK A LITTLE FASTER

Should I do pushups until failure or increasing sets. My goal is to do as many pushpups as possible.

>>76441655
What then? U/L/UxxL/U/L? U/L/U? PPL?

>>76442251
>As far as cardio goes, what are your guys' thoughts on walking with a weighted vest?
Always a terrible idea. Exercise burns way less calories than you think it does, there's no "secret hack" to making it burn tons of calories. The vast majority of your weight loss will come from your diet
>I'm hesitant to run at my current weight due to past knee injuries.
No fat person should be running, period. Absolutely terrible on the hips/knees/ankles. Get down to a manageable weight and then slowly start incorporating jogging. If you want some harder cardio then get an elliptical/bike

>>76442702
yeah, those
after a certain point full body gets really fucking hard to do and switching to a program with seperation like you mentioned is pretty much necessary

my chest/shoulders hurt when I do dips
will this go away if I keep doing them or should I stop doing them/adjust my technique?

>>76442705
>>76442296
Thanks for the advice fellas

now that I'm getting older (late 30s) I'm having a really hard time holding on to muscle
It sheds so quickly if I take any time off at all and I just can't put up the volume I used to

maybe it's time to start looking at PEDs or just face facts and become a cardio bunny

on a 1650 calorie cut, have been for 12 weeks now with a 2000 calorie maintenance week after every 2 weeks

should i drop my lifting weight by 20% this thirds maintenance week?

>>76442847
age related sarcopenia isn't hitting you yet
stop training like a retard
stop being a pussy
get your T checked anyway
>>76442856
>should i drop my lifting weight by 20% this thirds maintenance week?
no
when cutting you need to maintain weight on the bar and intensity for as long as possible
you can cut volume and frequency by up to 2/3rds

>>76442883
>you can cut volume and frequency by up to 2/3rds
alright, gonna cut some of the later sets then

Paid £3,000 for a gym instructor course that leads a job that pay minimum wage. Why did I do this? How are they charging that much, it's totally backwards. I don't know how i didn't come to my senses sooner, I was just so desperate to get out of my current job and didn't know what else to do

>want to start building a home gym
>everything kinda costs what I expected
>except dumbbells

What’s the deal with dumbbells? Like, for an olympic bar and basic plates set, it’s very straight forward. I try to buy an adjustable dumbbell set and

>buy a power block for $500! It’s great!

Are threaded dumbbells or olympic dumbbells bad for some reason? Is this just a scam?

>>76443014
>buy an entire set of dumbbells or lots of plates that take up a ton of room
>buy adjustable dumbbells that can fit almost in a shoebox
You're paying for the incredible savings in space + convenience of not having dozens of plates/dumbbells

>>76436569
JeFit has been my go-to since I started lifting 14 years ago. Still works fine and all the basic features are free. Ignore the retards telling you to do pen and paper that shit is beyond stupid and tedious.

>>76443263
Why not just buy a threaded dumbbell for like $10, and 50$ worth of plates?

Bench PR got killed by the unrack again, feel like I lost most of my energy in the unrack. I do all the ques
>Get ass of bench
>Try to use lats, fail, have to use my shoulders and triceps
Fucks sake, so frustrating
>Adjust the height, anon!
It's a piece of shit non-adjustable
>Ask someone for a lift off
For 4 or 6 sets? Not gonna ask someone to do that

>>76443551
>You're paying for the incredible savings in space + convenience of not having dozens of plates/dumbbells
Did you miss this part?

>>76443613
I'm gonna need a picture because I've been to plenty of gyms and I've never had a problem with unracking the bar

>>76443634
For me, Unracking the bar is harder than the actual lift

>>76443680
>4 separated pads of varying sizes
what in the actual fuck is that bench press

>>76443680
Where the fuck is the spotter supposed to stand? Four separate pads instead of a long bench pad??

>>76443680
How the FUCK are you supposed to have a spotter???????????

>>76443705
Nah, it's not bolted down, I push against the wall because the width of the gym isn't symmetrical, I need the bar to be straight with the ceiling lights or I get anxious that one side is doing more work than the other.
>No spotter
I don't ask for spotters, it's annoying to ask someone for help for 6 sets.

>>76443680
>zero room for a spotter
>no safety bars for failing
I'm laughing so much where the fuck is this gym? Kazakhstan? They don't give a fuck about safety in that part of the world

>>76443680
HOW DO YOU EVEN BENCH WITHOUT YOUR ARMS/SHOULDERS HITTING THE FUCKING FRAME?!?!?!

>>76443720
>Kazahkstan
Egypt actually
>>76443732
Good point, never noticed it before. They got it right with the incline, then fucked it up with the flat Bench

>>76443757
Yeah see this image really shows off the huge lip on where the bar sits on the rack. That seems brutal. Take off that extra curved lip and that's how my gym's racks are

>>76443757
>>76443732
>>76443680
this is fucking comical

That has to be one of the worst pieces of basic equipment I've ever seen

>>76443781
Tell me about it, I eventually got it, but I lost most of my energy, had to ask for a lift-off for 6th AMRAP set. I needed to do 6 sets, but I had to attempt 12 due to failing half of them on the unrack. Not much energy left for the accessories, my pec minor and anterior deltoid also feel extremely tight. I don't like to complain but this is some bullshit

>>76443781
I didn't even know you could fuck it up! Like 100 motherfucking years of benches and they fucked up the design I'm losing my mind!

>>76443800
>6th AMRAP set
please tell me you aren't doing 6 sets of AMRAP every time you bench

>>76443815
No no, I'm doing 5 sets of 4 reps, 6th set is AMRAP, I'm using the bull mustaff program.
>>76443804
The lat pulldown handles look hand-made/made by a welder. I don't think this shit is symmetrical on both sides

>>76443821
you PAY to go there?!

>>76443846
I used to, I can't remember if my membership ends in June or August, but no one talked to me about it. Will probably switch to calisthenics once it's done.

I see a creencap in the making.

How many calories should i aim for for my fat losa journey? I gone from 151 to current 111KG. I am 1,92cm tall and 24 year old. I eaten 2000 kcal and around 180g protein. I go to gym 3 times a week and do a beginner full body routine there. I walk around 13k steps every day and i try to do cardio on non gym days. I work at a dementia hole so I walk alot.
My main question is should i lower my calories and up protein intake or should i stay at 2000kcal and up protein intake?

Would i be heemed, creamed and beamed if I do this routine every 72 hours (every 2 days) or is it alright?
>deadlift 3x5
>dips 3x6-10
>curl 3x8-12
>ab wheel 3x10-15

>>76444146
Are you losing weight at an acceptable pace? Keep at your current deficit. Not losing weight fast enough/at all? Eat less calories. That's the only thing that matters.
>all this personal info
Doesn't matter, don't need it.

>>76444321
I wanna lose around 1kg every week without losing to much muscle mass and noob gains

>>76444293
Sounds neat. In terms of CNS fatigue you'd be alright if it was spaced out enough like that. That being said, I hope it's enough for your mid delts, upper chest, and back (not just traps).

>>76444381
Then adjust your diet accordingly. This ain't rocket science

>>76434429 (OP)
how do I reduce the size of my giant ass, it's always been big, so I don't know if it's even possible

>>76444631
Lose weight

if i feel like working out is harder on a specific day does that mean i'm working my muscles more or does it just mean my recovery was shit

>>76434429 (OP)
I need a new exercise to replace the cable crunch since I maxed out on the stack and don't want to be doing more than 12 reps per set. So something that I can isolate the abs and progressively overload on.

Do people actually listen to music at the gym? Kek

I need a new ab isolation movement since I maxed out on the cable crunch. Idk what to do.

>>76444510
Would I look like shit anon

I used to have this black T shirt that made me look fucking juicy. Just fit me right and was tight on the shoulder but not too tight everywhere else. Any t shirt brands or any way to recreate that? I am thinking my shirt was from the buckle but its been so long since I lost it

>>76445039
>>76445141
Go slower and do more sets

How do you avoid tendonitis and tendon/ligament injuries long term? I'm thinking of doing band stretches and mobility exercises on my off days.

Do you think that will help? Shit like pull ups and anything that involves elbow flexion is harsh on these

>>76434429 (OP)
Is doing 3 sets of squats bench row curl and ab wheel and weighted situps 3 times a week enough?
>>76445243
Do closer grip on pulls and learn to mobilize your joints. Work with your anatomy

>>76445243
Safe, correct form and knowing your limits. Ego lifting is the #1 cause of injuries. When you start noticing pain you back off immediately, give yourself time to rest, the deload

Could do pullups too instead of row idk. What do you say guys?

>>76445250
>learn to mobilize your joints.
What do you mean by this. Yes, I could google, but I'd rather converse.

>>76445252
Well, I think there's a fine balance, because if you never try to push your limits you can never overcome them, or know where they are in the 1st place. But I do try to progress slowly

In my case, for example, I can do pull ups 5 reps 3 sets and I would feel no joint paint immediately after, but maybe later that day or the day after

>>76445267
>because if you never try to push your limits you can never overcome them
There's a gigantic difference between "I know I can bench 1.5plate" and "let's see if I can bench 2plate with shit form". I'm not saying "don't even increase the weight" I'm saying "don't be a dumbass"

>>76445267
Do this. It helped me a lot cos chins would fuck with my joints. Also dead hanging would fuck with them too so I just avoid that now

>>76445279
I'm aware, anon. You're preaching to choir. I know what you mean, I'm not ego lifting

>>76445288
Thanks anon, I'll try this. Dead hanging indeed stresses the shoulders a lot, I also stopped doing those

How important is sleep for weight loss?

>>76445254
no if you want to maximise gainz, you need vertical and horizontal pulls
>>76445243
my elbow pain went away when i did more curl variations instead of spamming dumbell curls, also try open your upper/push days with very high rep tricep push downs to get your elbows super warm
>>76445141
weighted decline sit ups are pretty good
>>76444948
if you still feel doms or tight in your muscles your probably under recovered, or it could be your just pushing the intensity appropriately on that hard day and sandbagging your other days

How strong do I need to be to start lifting a barbell, if I want to start using one? For squats for example.

>>76445459
Not strong at all. They're only 45lbs. If you can squat just yourself with ease, you can squat a bar

>>76445404
it's practically irrelevant.

>>76442139
That anon's statement is too symplistic but holds some truth. A fullbody routine will become too gruesome once eeights become heavu, unless you go the HLM route or something similar.
I still think you can make good progress on a fullbody for the first two uears or so, but eventually a split becomes more manageable for the vast mayority of people.

>>76445173
>Any t shirt brands or any way to recreate that?
a tailor
>>76445404
important

>>76434429 (OP)
HOW THE FUCK DO I GET RID OF MY LOWER BACK SPINE DISC ELECTRIC BOOGALOO I CAUGHT OVER 10 YEARS AGO DOING MOHP AND JUST DECIDED TO COME OUT FOR THE LAST 3 MONTHS AND FUCK MY LIFE UP ENTIRELY I FEEL AND ACT LIKE 70 YEAR OLD HOMOSHIMA SURVIVOR

Will squats cover my leg workouts?

>>76445657
https://www.youtube.com/@lowbackability
>>76445666
if your biomechanics are good satan

>>76445666
You're gonna need a posterior chain movement too.

Had unprotected sex with a girl a few days ago. Have red spots now on penis and underneath foreskin, only noticed this morning but there was some smegma underneath last night which is very unusual. Didn't use lube, she was also very rough with my dick, pulled foreskin back superhard during blowjob and used her teeth a bit.

I'm very confident it's a friction based issue, can someone else reassure me.

>>76445770
yo this nigga got an std

>>76445792
Lol, I mean I am coping, but i'm 80% sure its just friction burn

>started doing decline bench for the first time as my flat bench strength is waning so decided to switch it up
>shoulders absolutely fucking kill me after doing 3 sets on decline
what gives?

After a 2.5 year break(life bs, lots of moving around and no money) , I have enough stability to start doing gym once again

What is a good way to restart? I’m thinking of starting from scratch. Will probably do boring but big. Should i do a warmup routine the first couple of weeks instead?

How do i minimize the dom pain from when i first start out?

I used to get creatine as my only supplement because of financial concerns, should i get something else this time around?Also what is a trusted creatine brand these days?


What kind of gym shoes should i get?

I put on a lot of weight since i stopped, should i cut calories while getting started? Would cutting impact my newbie progress?

can anyone recommend me any calisthenics/body weight exercises which work the rear delts?

my gym is closed during august but i don't wanna simply rot for a month

>>76445938
>What is a good way to restart?
Unironically Satartin Strength. But for three months tops. Just do it until you're about your previous numbers, then do something else.

>How do i minimize the dom pain from when i first start out?
Some doms is inevitable, start with low volume and low intensity for the first two weeks.
>Ishould i get something else this time around?
You don't need creatine nor supplements, but as far ss they go, creatine is the best.
>Also what is a trusted creatine brand these days?
It doesn't matter, they're all the same. Just make sure you het creatine monohydrate.

>What kind of gym shoes should i get?
For lifting, something with grip and little to no squishiness.
>I put on a lot of weight since i stopped, should i cut calories while getting started?
Yeah, probably.
>Would cutting impact my newbie progress?
Not if you don't do an aggressive cut. You probably can lose bf and gain muscle for some time provided you're over 20% bf or so.

>>76445945
australian pullup if you're weaker
ring face pulls if you're stronger but difficulty is easily adjusted through standing (easier) leaning (harder) hanging parallel to the ground (hardest)
get bands and do facepulls too

Best free app to keep track of lifting? I completed my notebook (also used as personal diary for muscle musing on half the pages during resting time) and I don't want to start a new one.

>>76445185
Are you trolling? Slower? Seriously.

>>76434429 (OP)
When I told I exercise some people asked me how much I bench but I don't go to gym and use dumbbells and bodyweight only.
10rep shoulder press with one arm is 15 kg (all of the plates on the bar, I don't have another for other arm). I have no idea about my 1rep max. I can do pullup to chin 3times in a row.
Can you guys do a rough estimate for me?

Why the hell do people set the dip bar way so high? I'm 6'3 and it'll be set at chest height for me. I'm not jumping up just to begin a set, I just set it lower but the frequency that it happens there has to be a reason

>>76445152
Ideally you'd fit in more than just those lifts, but if you really wanted to get started then it wouldn't be too bad.
>like shit
You'd be alright. The only problem would be if you went extreme with it and spent 5 years on roids doing only that, at which point the lacking areas would stand out.

Why do these fatties keep showing their bellies as if it a sexually attractive thing?

>>76446326
>as if it a sexually attractive thing?
It's not
It's about the subversion of standards, about doing the opposite of what one should in civilized society, about bringing attention

I'm trying to add volume to GSLP while keeping the exercises brief. Are there any big flaws with this reordering, in your opinion?

3x8-12 on all exercises. when you reach 3x12 go up 2.5-5 lbs
Cycle exercises A,B,C, 5 days a week:
>A: squat, barbell row
>B: bench, weighted chinups
>C: deadlift, ohp
+ 2 or 3 sets of core work (like cable crunches, hanging leg lifts) every day

it will quickly become way too much deadlift volume but ill cross that bridge when i get to it (drop the volume to 3x5+, switch it out for a supporting isolation accessory like goodmornings on days when i can't do it)

Does Jawzercisers increase your face aesthetics aside from just your jaw? Such as your cheek lines? I have some face fat and when I cut I want to look a bit younger and more masculine.

I'm on gear btw, so if anyone says "minimal gains" I want that to be taken to account because I have increased gains.

i think creatine is giving me the shits. maybe im taking too much. should i stop

>>76446545
How much are you taking?

>>76446546
5 scoops a day. My friend told me that's what you're supposed to take.

>>76446546
like a teaspoon or whatever it says. sometimes i just eyeball it. or maybe its ground turkey that ive been eating lately

>>76446556
You don't have to do a loading phase. I've just been doing one scoop a day and I'm feeling good. It just takes a bit longer to work.

>>76446556
Unless each scoop is 1 gram, that's too much. The benefits cap at 5 grams per day. Dial it down or stop it entirely for a couple og weeks and see how your body feels.

>>76446589
>>76446590
I'm not actually the guy who asked the question. He clearly fucked off after asking his question so I was doing some trolling.

To this day I can't tell if onions actually decreases testosterone and gives you gyno or it's just a huge meme,is it bad for example if I drink one carton of this stuff a week??I mix it with protein powder for monster protein shake of like 60g per shake

>>76446624
>onions
S.O.Y ffs,we still have this filter?

>>76446020
Are you fucking retarded? Yes, obviously.

>>76446624
From what I heard years ago is s-oy has xenoestrogen that binds to your estrogen modules to simulate estrogen, but squats (or other extremely taxing lifts on you) can force your body to kill it + estrogen and produce testosterone.

>>76446627
>we still have this filter?
That's just how powerfull this word is.

>>76446582
See >>76446590 a loaded teaspoon is about 5 grams, give or take.

>>76446599
Not the most retarded thing I've seen on here.

My gym has two leg presses: one that swings out like a pendulum and one that travels on rails. For some reason, I'm one of the very few who uses the pendulum leg press, nearly everyone in the gym uses the other. I tried using the rails one and it felt like I was being crushed by the weight, and felt like I had to put in more effort to even move the weight in the first place due to the movement being constricted by the rail's path. I can do 4plates for 3x12-14 no problem on the pendulum but almost failed out with 2plates doing 3x8, that seem normal?

>>76446767
You're jist not accustomed to the movement paytern of the 45° leg press. It's the most meme machine ever, I constantly see skinnifat dyels halfreppin dozens of plates on that thing.

>>76446792
>You're jist not accustomed to the movement paytern of the 45° leg press
That's what I figured. The movement felt absolutely AWFUL. I felt like I was pushing more "up" than "out", like gravity was making it way harder than it had to be. Just weird how almost everyone opts for the rails leg press and not the pendulum press, since the pendulum just feels so much better

Anyone know of blindingly bright lights I can stick in my home gym to trick my brain into thinking it's daylight when it's really midnight?

>>76446767
Have you got a hack squat machine at your gym? Do that instead.

>>76446832
God I fucking wish. We have two power racks for squats and those two leg press machines only

>>76446819
Get something in line with a specific color from pic rel (presumably from the middle) and use something to diffuse the light (if it doesn't already have a diffuser on it) so that it feels more ambient instead of from a specific source. Additionally, if you use a variety of lights at different color temperatures, then you could simulate other times of day for yourself like scientists do in antarctica.

>>76445770
Get tested for STDs, we can't help you

>>76446001
fitnotes

a bag of pork rinds is 73g of protein. Why isnt this the defacto snack holy shit?

>>76446884
Try eating it every day and come back after a year of it.

>>76446903
what would happen

>>76446910
>eating fried, disgusting junk food en mass for a year
>wHaT wOuLd HaPpEn?
Anon, I...

>>76446910
You tell us. You the one who wants to do it after discovering pork rinds.

>>76446914
>>76446915
bbbbut the 0 carbs...the low calorie....the protons....

>>76446918
Shouldn't be a problem then, right?

>>76446914
It's just fried/roasted pork skin with salt, anon, don't be a retard.

>>76446624
>I can't tell if onions actually decreases testosterone and gives you gyno
it does
>,is it bad for example if I drink one carton of this stuff a week??
it is

>>76446862
Thanks. It looks great but the interface is flawed when using kilograms: you can'd add 1kg, only 1,5kg. Too bad :(

>>76446997
try jefit or hevy

>>76446884
I like pork rinds but them shit's is dry as fuck.

>>76446690
You're thinking of phytoestrogen, not xeno. And only retard grifters freak out about it. There is no hard evidence that there is any adverse effects from consuming phytoestrogens and you're probably consuming more than you'd think anyways, they are in a lot of plants and veggies.
https://www.healthline.com/nutrition/phytoestrogens-and-men

>>76446484
It doesn't do shit. Your face muscles are not like your lifting muscles and overusing them can have horrible side effects.
>I want to look a bit younger and more masculine
>I'm on gear btw
If you want to look younger then stop taking gear

>>76446441
I'd highly recommend against 8-12 for compounds. It's too much volume for that heavy of weight, particularly for deadlifts and OHP. All you'd be doing is slowing your progress and risking injury. Stick to the program.

>>76445799
>friction burn
what, was she literally bone dry? Bro get an STD test immediately. She might have given you herpes. Let this be a lesson to you if you didn't catch anything, or something curable.

>>76445666
no devil trips, you need more than just that.

>>76447064
>. Your face muscles are not like your lifting muscles and overusing them can have horrible side effects.
Why?

>>76447077
Nigga is this your first time on the internet? Google.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11681191/

Best case scenario: It might very slightly barely alter the lining of your jaw muscles
Worst case scenario: you injure your jaw either temporarily or permanently and are in pain chewing food or talking.

Is that a stupid idea to take a protein shaker at 10:30PM to prevent any snack craving? (I go to bed around midnight).

>>76447134
were will you be taking the shaker?

Are squats, RDLs, and calf raises good enough for a leg day routine? Does that exercise every leg muscle?

>>76447153
depends on your biomechanics for squatting

>>76447097
>Nigga is this your first time on the internet? Google.
I'm not your "nigga" and I don't believe in replacing every human interaction with Google/AI

>>76447153
>squats for quads and glutes
>RDLs for hamstrings and glutes
>calf raises for calves
Good enough. It misses the shin muscles and adductors/abductors though, but many people don't bother with those anyway.

>>76447177
Google has been a practical resource for 25 years. Stick your head in the sand if you want but don't expect everyone to spoonfeed you answers.

>>76447153
For a basic leg routine that covers most everything. Add in some single-leg stuff, hip thrust, and abudction/adduction to round it out.

>>76447177
anonymity through 4chan suffices as this human interaction for you? Christ.

>>76447348
Projection

>>76447323
I didn't ask you for anything. Head back to leedit so you can get updoots for being smug.

>>76447370
imagine getting buttflustered like this when asking for help. Enjoy the gear retard, make sure not to google anything for maximum sides.

>>76447381

>>76447332
What should I add for adductors and abductors if I only have a barbell and dumbbells?

Would it be a big problem to not do a hip hinge, and instead just do curls for hamstrings? Not trying to go for functional strength, so that's not a problem.

>>76447587
Not really since unless you got body proportions that allow for a super vertical squat odds are that there'll be a little hip extension there. Personally, I'd rather do rdls than leg curls, but whatever.

>>76447611
>Personally, I'd rather do rdls than leg curls, but whatever.
I'm the opposite. I am really not a fan of RDLs for whatever reason. Just don't like 'em

>>76447587
not a big problem

>>76447450
Admittedly pretty hard to hit those without machines. Don't worry about them for now.

>>76447629
Nice, thanks.

>>76447450
Glute Medius Hip Thrust. This variant you end in kinda a curtsy.
pic related, it my AI slop

>>76447621
too scared to get ass fucked by a /fit/izen I assume

>>76447150
Usually at my desk if I'm browsing the internet, or in the living room if I'm reading.
>>76447003
Thanks, I'll look up those two.

Do dates count as fruit?

>>76447974
high sugar, so yes. idk no if actual yes, but high sugar.

>>76447974
what else would they count as?

>>76447995
given the thread I assume he is trying to cheat his diet app and put dates in as a fruit.

It will probably work as weight loss though. Food rocketing out your asshole can't be digested properly. If I had a social media account that anyone cared about I would love to come up with a date/prune/candy/spaghetti diet to see if it would work.

>>76447777

Is there a no nonsense guide to stretching? While I do enjoy yoga I feel like I would make faster progress If I would do a stretch for 3+ minutes and not constantly go in and out of it and end up with less time under tension.

>>76448060
Starting Stretches is probably exactly what you're looking for

I want to buy some things for my (beginner) homegym for lifting. What I already have:
>2 dumbbells with some weights
>1 barbell with some weights
>half rack for dips and pullups

This is entertaining me now for couple of months. Now I'm thinking of buying this next:
>Ironmaster adjustable dumbbell (for quick adjusting)
>Good flat bench

That's around 1000€. Should I or are there better things to buy first?

From what I read is that the flat bench with dumbbells allow me to do most important exercises. Adjustable would be even better but not sure if I really need it. Are dumbbell bench presses alright or should I also invest into a proper rack for barbell bench presses? I'm a bit spooked out if something goes wrong with that as there is no one to help me.

pic related my goal kinda

>>76448274
>Ironmaster adjustable dumbbell
Huh, never heard of this one before, that's neat as he--
>those prices
I wanted to balk at this but good lord all adjustable dumbbells are expensive as fuck. I'd rather just use spin locks with the plates I'd already have. The only thing I'd suggest with the bench is get one that can incline up to 90 degrees. That way you can use it for flat work, incline work, and sitting stuff like dumbbell OHP with something to lean/brace against
>Are dumbbell bench presses alright or should I also invest into a proper rack for barbell bench presses?
There are people on both sides of the argument that are quite vehement that they're on the correct side. Whichever you enjoy more is what you should choose.
>I'm a bit spooked out if something goes wrong with that as there is no one to help me.
Which is what the safety bars are for. Don't like the idea of those? Dumbbells it is. Extremely easy to bail, just drop them

Am I supposed to clench and feel my back during shrugs? I'm just using my shoulders and they're rotated slightly forwardr.

>>76449200
Go in circles front to back

>>76446819
Look up happy lamps, they use them where there is little sunlight to stimulate endogenous vitD production

>>76449200
Shrugs are a trap exercise, your lats/lower back shouldn't really be involved in the movement.

Gotcha. Am I supposed to retract my shoulder blades while doing them/these circles?

>>76447153
its enough, but don't over do it with the volume on either since they both load your lower back maybe 2 sets of each

Why did did it just feel cleaner to squat 255x5 than to squat 225?

How do I get rid of a cold quickly?
I feel like I'm at 80% energy but then drop to 10% in a few minutes.
I can't sleep

I haven't gotten a fever at all, just a few coughs and sniffles, it's been 3 days since I started feeling sick.
I want this over with ASAP

>>76449575
>How do I get rid of a cold quickly?
red onion tea with ginger. Tastes like hell, but works.

>>76449494
Did you do 225 before your 255 set? Warm ups are a thing anon. The more warmed up you are the better you lift

Guys I want to lean bulk until the rest of the year, maybe from September. Maybe 500 kca over tdee. Any advice on food, especially regarding carbs/protein ratio?

>>76448274
>That's around 1000€.

Dude as a beginner you already have everything to get shredded, include some outdoor calisthenics and invest that money into high quality food or cardio ( like swimming pool membership) instead is what I'd do.

>>76449575
10g vit c
~2,5g NAC
real honey
garlic

>>76449624
>Maybe 500 kca over tdee
you only need like 300
>Any advice on food, especially regarding carbs/protein ratio?
1g of protein per pound of LEAN body mass
and the rest doesn't matter as long as you get some omega 3s and saturated fats

Does anyone have any experience with milkthisel causing sleepiness?
I have been struggling with sleep most of my life, getting up in the middle of the night, struggling to go to sleep, now if I don't get 9 hours I'm exhausted.
Think it might be due to the milkthistle I started taking.
It's really messing with my life.

>>76450531
what a terrible image

I hate rippetoe and what he has done to lifters worldwide

>>76450550
people don't tend to do that much anymore. I am currently watching my fitness thread go for page 10 because it doesn't have a hot girl or talk about how do I get this body.

It is normal, but shows a deficiency. Highest probability guess would be grip strength, but I'll assume you aren't an idiot and have already address that. I would check your adductor/abductor numbers against norms for your weight.

got one of these half racks for my home gym and it's alright but the stoppers are too small to be useful for squats or bench because the bar keeps knocking against the sides since i have to stay really close to it.
is there any way to get longer stoppers for something like this, or should i just eat the cost and buy a better half-rack with longer arms (or even a full rack)?

>>76450831
....stoppers? You mean the safety bars? If you put longer ones on, then, thanks to leverage, they'll just tip over the entire standing rack, making them pointless. This is a bad design in the first place and not something I would EVER buy for heavy lifting.

If I want to check if I have low testosterone which hormones should I get a lab for?

I'm getting back into lifting, I have a barbell, can do pull ups and dips, but no bench. What workouts can I do to substitute bench on SL? If I just do dips and weighted pushups will I get an underdeveloped chest?

>>76450939
Probably best to ask through the doctor, but probably just check the trt clinics and whats tested on their blood tests.

>>76449956
Have you checked for sleep apnea?
>>76447974
Count in what way? They probably have decent profile of micronutrients and fibre, but they are calorie dense.

>>76450989
I asked my doctor she (lmao) said they dont do these tests unless I want to have a kid and can’t
And I dont eant to drop half my paycheck to go to a private doctor only for them to tell me to bee myself and look confused at the blood results

>trt clinics
None in the EU afaik

>>76446624
it's completely fine unless you're allergic to onions which most people aren't.
asking here is also not worth it anyway because the soiboi meme started here and people don't understand you're not supposed to make 4chan memes your actual ideology.

>>76450912
i meant spotters lol i was typing too fast. but yeah i had assumed that'd be the case, i only bought them because it was cheap and i didn't think i'd be using a home gym for too long. guess i'll just have to upgrade to something worthwhile.

>>76449575
There is no speedrunning sickness anon. You're at the mercy of your immune system.

>>76450985
Just buy a cheap bench. There isn't really any movement you can do that will replicate it without some kind of equipment or machine.

guys lets be real

will it work for aesthetics to just run gslp with double volume

Anyone know the left side of the muscle part of my knee hurts when doing pendlay rows? Idk what its called but its definitely some sort of connective tissue. I get soreness and slight pain idk wtf it is.

Why is it so impossible just to come up with a good routine? Everything I come up with ends up not getting a muscle well enough, or overworking a muscle, or being too stretched out. How do low-IQ people even manage to be in good shape if it's this fucking hard just to figure out what to do?

How do keep your chest out and move only your arms when pendlay rows get heavy? I can't avoid swinging. I would literally fall into the weight. My legs are too long.

>>76451303
Because you don't come up with a routine when you start out. You pick one that's been pre-made for beginners. Then you slowly alter it to fit your needs over years.

>>76451301
Knees don't have muscles, only ligaments. Depending on which knee it is, it's your LCL or MCL. If it's just strained then ice/rest is all you can really do, with *very* light work after a bit to get its strength back. You do NOT wanna fuck with those ligaments, btw.

>>76451365
There aren't any good routines, they all tell you to do exercises that need machines and/or spotters.

Anyone know why so many people are going nuts over this joey swoll guy? His vids seem kinda lame for such a huge following

Pic is comments on one of the news sites

>>76448448
>>76449637
Thanks a lot, appreciate it!

>>76451433
>There aren't any good routines
tell me in a more obvious way you haven't looked at all

Starting Strength
Strong Lifts 5x5
PPL
GSLP

>>76451440
Fukkin mobile

>>76451440
He made a Hulk Hogan memorial vid after he died, but hogan got cancelled like 10 years ago. That's it. People are mad and then the anti-woke people are blowing it up to something bigger. eDrama.

>>76450996
>Have you checked for sleep apnea?
No, but I'm not overweight

>>76451461
The dude is obviously buttmad but Harshman is such a sick name

ive been lifting for 3 months and have seen some good gains, its starting to slow from those first few weeks of course but im still going strong
ive been using pretty much entirely barbell stuff, starting strength into a new program that includes some isolations with dumbbells
anyway ive been invited on a 6 week roadtrip in october/november with a girl and theres no way im saying no to her so how can i maintain my gains with the least possible baggage, preferably just two or maybe four dumbells?
is there anything i can do to prepare?
at minimum i need to figure out what weights to get and a program that will fully maintain my arms and shoulders and hopefully back too, if not gain me some muscle in those weeks in a perfect world
i wont have access to gyms, i may have access to calisthenics parks cause theyre not too uncommon here but it wont be consistent

>>76451841
6 week roadtrip? Christ, how can you afford it?

If you don't have equipment honestly at that point your best bet is to just hit gyms as you go. I doubt you'd be able to bring everything you need besides loadable dumbbells.

>>76451841
>how can i maintain my gains with the least possible baggage, preferably just two or maybe four dumbells?
Are you fucking serious? How fucking autistic are you dude it's 6 weeks just go on vacation and stop being so stupid about this. You're not going to lose out on anything with just 6 weeks of relaxing and actually having a goddamned life

>>76451456
They're not good. A lot of muscles barely get worked out.

>>76452301
dude you're a beginner. Forget about hitting every possible individual muscle. Not important right now.

>>76452407
Why does being a beginner mean you need to miss parts of your body? Can't someone just create a complete routine that you don't need to adjust to get it to fully work?

>>76452460
for one you need to build your cardio endurance
and second even to do anything in your body you will need to gain a baseline level of strength for many auxillary muscles
once these are done then you can think about targeting specific muscles

Why do I have racing thoughts and feel scatter brained? Energy's fine but I fall asleep pretty fast and am pretty groggy waking up. Caffine used to get me in the zone but now I just get anxiety and can barely think straight. I thought it was my sleep but I've got a smart watch the tracks it everything looks good and im getting 8-9 hours without waking up in between. Took a deload week no real impovement and my micros look fine on chronometer. Anyone else have this issue? Is there some type of defecency that lifting makes you more susceptible too?