Thread 76512371

page 10 edition

>>76512371 (OP)
why does it have to be this way

>go to mumza's house
>i close blinds to limit sun exposure
> Doesn't like that says sun is good for you
>Says indirect light is okay
>tell her, no, indirect uv still touches skin, even in shade you can still get sunburn
>Uhh, i need vit d to not be depressed!
>tell her,no, from food and supplements cover RDI
>Uhh, i don't like darkness!
>go get sun before 10am and after 4pm under 2 UV rating is best

she didn't take my advice on sun
sad that me own mother is retarded

Bodybuilding aside, do you incorporate "Brain building"?

According to Google you can improve your IQ, in that you improve the speed at which you process and soak up information.

Omega 3. Choline. Bvitamins. Antioxidants ando so on

I really do notice changes. I go through and jot down info concisely.

I've been going to the he gym for a few weeks now and I'm still having trouble feeling my lats while doing lat pull downs. I've tried lowering the weight, and I can do 15 reps without feeling too much, and if I raise the weight I get fatigued but I don't feel my lats engage very much. My arms tire out before anything.
I use a wide overhand grip if that matters.

>>76513013
Not purposefully. Creatine and Omega 3's have definitely made me a bit sharper. Cutting out alcohol helped as well.

Is it normal to not feel higher parts of back during training? During deadlift I feel my lower back, but during row it's nothing.

>>76513069
For whatever reason using a thumb less grip seems to help beginners learn to feel their lats better. Ultra wide grip actually hits the teres major more than regular btw

>>76513141
I see. I'll try a more narrow, thumbless grip next time. Thanks anon

>>76513173
You're welcome anon. Just practice contracting your lats here and there outside of the gym. Pulling your elbows down towards your ribcage/waist and flexing them hard

Is it a bad sign if girls are sneaking their phone of you working out? I was doing a circuit and my shirt was drenched but I was going harder than anyone there.

>>76513013
Mostly meme, physical exercise is probably one of the best things you can do for your brain
And of course make sure you have a good and varied diet which should cover all of the micronutrients you mention

>>76513069
use neutral grip cuz that puts your lats in the most advantaged position and on the concentric look up as you pull down
>>76513076
when rowing exaggerate the scapula retraction of the row (a wee bit of cheat is fine) that should use your traps more

>>76513600
>>76513069
oh yeah and also allow your back to arch so your chest is pointing up to the ceiling on the pulldown

My favorite ab workout is 4x8 weighted situps on a decline bench while holding a heavy dumbell on my chest. Makes my abs look like boulders. Fuck all those old gay ass workouts like p90x with hundreds of reps at different, abs should be treated like any other muscle group.

That said every chart I see says decline situps mainly work red area, and yellow area is secondary. What's a good workout to hit the yellow hard with weight? Hanging knee raises with heavy weight?

>>76512371 (OP)
Best exercises to get a pump without any equipment?

>>76513974
calisthenics and bands, blood restriction equipment

when do i start cutting?
5’8
162lb
20-25% BF
fair bit of muscle but obviously not crazy, was told to cut down to 10-15 but shouldnt i focus on building muscle first before cutting BF%?

>>76513991
how long have you been training for and your goals?

>>76514022
6 weeks training but ive been in manual labor for years, goal is size i guess, i have the strength but the definition isnt there

>>76514038
300kcal deficit
1 gram of protein per pound of LEAN body mass
until 12%bf +/-1%
use navy method for approximation or post photo for more accuracy

>>76514044
thats about what i started doing after reading more into it the last 2 weeks, just wanted confirmation i guess thanks

Why do I feel chest more with CGBP than regular? Only thing I can think of is that the longer ROM results in more stretch at the bottom.

Rate/edit my routine please. Is anything overly redundant/anything important I'm missing? I do 4 sets of ~6-8 reps for the compound exercise at the start of each day then the subsequent workouts are either that or 3 sets of 8-12 depending what I feel like.

Legs 1:
Barbell Squat
45 degree back extensions
Leg curl machine
Leg extension machine
Standing calf raises

Push 1 (shoulder focus):
Flat barbell bench
Incline Dumbbell bench
Seated Chest Press machine (until pec deck is fixed at my gym)
Dumbbell OHP
Cable Lateral Raise
EZ bar skullcrusher

Pull 1:
Assisted pull-ups
Lat pull-downs
Standing t-bar row
Hammer curl (cable or dumbbell)
Shrugs
Preacher curl machine

Legs 2
Dumbbell Deadlift
Pendulum squat
Leg Extension machine
Standing calf raises
Seated calf raises

Push 2:
Incline dumbbell bench
Flat bench machine
Seated Chest Press machine (until pec deck is fixed at my gym)
Bodyweight dips biasing triceps
EZ Bar Skullcrusher
Cable lateral raise

Pull 2:
Assisted pullups
Cable low row
Lat pulldown
Machine preacher curls
Face-pull
Hammer curl (cable or dumbbell)

Cardio day once per week (40 min elliptical if bulking, 50min-1hr treadmill if cumming)

Abs every other day at the end of workout (usually ab crunch machine)

Repeat (with rest days when needed, usually 2-3/week)

>>76514661
I personally don't like doing stuff like rows and curls on the same day or presses and skullcrushers on the same day. It never made sense to me. If you do back and tricep work on the same day and presses and bicep work on the same day theres a lot less overlap and you'll perform better on the isolation work when you don't pre-exhaust the muscle with heavy compounds beforehand

>>76514781
I see what you're saying but I don't want to have sore triceps on chest day or sore biceps on back day. For purposes of recovery and for getting the most benefit out of the initial compound lift each day. I think what you're saying would work better if I put a guaranteed rest day between push day and pull day but my work schedule is unpredictable so I just work out on whatever days that I can in the order that I put above, meaning push and pull days often fall on consecutive days

>>76514781
This is monumentally and objectively fucking stupid and I hope no one listens to you.
>>76514821
Don't listen to him. You're supposed to work the same muscles on the same day. Compounds and then isolations

I want to train according to this video https://www.youtube.com/watch?v=ng6yMWMZf-w&ab_channel=PowerTraining 80% strength and 20% explosive, light weight movements as I am a gym noob and need to build my strength before I can build my explosive power for sports like boxing or wrestling. I got some weight lifting shoes (and will ask about them later) but I also got some running shoes for the light weight work. If I want to jump around, sprint, and do whatever plyometrics or whatever, would the running shoes be best? I haven't opened the package because as I was checking out online I got a suggestion for "training" shoes but couldn't afford them. If I have to pick one pair, which pair of shoes is the all round best for sprinting, jumping, and maybe body weight work/light weight work for training plyometrics and quick, explosive movements? Picrel is the running shoes I got. Don't remember what the training shoes looked like but they had a larger, wider sole.

>>76515039
Go to a running shoe store that does fittings and tell them what you're looking for. They'll check your feet out with different types of shoes. The answer to this is different for everyone

>>76515039
Go to a running shoe store that does fittings and tell them what you're looking for. They'll check your feet out with different types of shoes. The answer to this is different for everyone

In general it sounds like you're looking for cross-trainers, but I don't think those are really recommended for running.

My current backsquat is 100kg why am I struggling with 20kg lunges?

>>76515394
a squat is not a 1:1 carryover to the lunge

Is nutrition as important for development as people say it is? I grew up eating steak, eggs, milk, chicken, sashimi, etc but am a manlet while my brother was a picky eater who’d refuse to eat real food when it was given to him and would only eat chips, sugary cereal, and ice cream when he was hungry but he’s several inches taller than I am. To this day he has visible abs and broad shoulders while not working out, smoking every single day, and only eating fast food.

>>76515673
how do I uhhhh say this..... anon your uhhm brother may not be your brother

differences that big don't happen unless there's like a 5 year or bigger age gap

also while nutrition is huge activity also plays a role

What's your preferred DB row variation and how much weight can you do?

>>76515886
the normal db row
irrelevant, although at a certain weight it's difficult to get into position and maintain balance with dumbbells and you either have to switch to a barbell or one had supported rows

>>76515907
>irrelevant
The fuck? Why can't you just answer the question?

>>76515913
because no matter what weight I say someone will fling shit

>>76515920
How insecure are you lol. Here, I'll go first: I did 90 lbs for 12 today.

Is going from 130 to 140lbs bench in a month good progress?
>5'11'' 140lbs 1 year gym

>>76515935
Yes bench is notoriously slow to progress at. Don't overthink

>>76515923
good for you

>>76515954
Retarded cunt what was even the point in responding in the first place.

>>76515956
you asked a question faggot and I answered it, now you're seething over nothing like a literal bitch

>>76515963
You answered half of the question anyways fuck you

>>76515966
I answered both parts, now eat my balls

>>76515673
>Is nutrition as important for development as people say it is?
It's one of, if not *the*, most important thing. The differences between you two can easily be explained with "genetics is fucking weird"

Not gym related but should I be worried if my resting heart rate is in the 30s? I feel fine but it seems abnormally low

>>76516882
That is extraordinarily slow. Slow enough that I don't actually believe it. Slow enough that you need to talk to a doctor ASAP about potentially having bradycardia

>>76516890
I could be retarded and might have counted it wrong. Do you you count the pulse with every single beat or is it every 2? Like an in and out pump

>>76516912
Every pump is 1. So you're around 60, which is as average as it gets

>>76516916
My bad

How do I heal from bone impact injuries from soccer quicker I spend weeks out over tiny stupid little nigger injuries and dont want to inject myself with cancer causing peptides. Do I just take vitamin K or is there another better method?

How much weight do you lose before you notice it?
t. want to lean out a bit but not sure by how much

>>76516933
There is no number that can apply to everyone. Everyone's body is different. Just keep cutting and stop when you're satisfied

>>76516940
surely there's a number that equates to noticing loss though. i haven't started a cut yet, i'm just worried about it because last time i did one i got neurotic and annoying.

>>76516943
No, there really isn't. A 6'4" dude at 220 cutting down after a bulk is a lot different than some 5'5" 330lbs DYEL. One will see incredible results losing just 20 pounds, the other will need 50-100lbs to see any real difference

>go to cycle class at my local
>get to maximum sweat
>feel those endorphins
>do that for seven months
BUT
>It felt like it doesn't last or change the brain because by eating super healthy foods that according to info in the net would improve the brain in various ways.

So in summary i felt the food shapes the brain better than excerise -- memory, thoughts
>guy at gym says if i'm going for the rockstar look with my long, nice thick hair. I tell him i just like the versatility: ponytail, man bun and it can cover my face when i feel like hiding from the world. Before i wouln't have thought of a rapid response but i get better at using brain in real time

just my xp on this, but i incorporate both food at exercise

>>76516952
hmmm, okay that did help me though because i have been working out a bunch and just not watching my food. i can see big gainz under my arms but i want to get them more defined, so i think i shall attempt losing the amount of weight i gained when i started and should maybe see the difference

>>76516959
>i have been working out a bunch and just not watching my food
As the saying goes: "You cannot outrun a shitty diet". You can run 10 miles a day every day of your life but if you eat nonstop junk food you're still going to gain weight. It should be noted (and never forgotten) that your diet contributes to like 80+% of your progress. We don't exercise to lose weight, we exercise because it's really fucking good for the body. And if you gain a bunch of muscle but have a shitty diet when cutting, you're just going to lose all the muscle you worked so hard to attain

I was molting on the bench during my row. I was sweating a ton and then the skin just started coming off as I shifted. It took me 2 minutes to clean that bench.

I started using my loofah again. Anything else I can do?

>>76515886
I guess it is called the externally supported single-arm row. I just call it a row using a bench.

75 lb dumbbell, 3 sets of 10. I have been attempted to get my elbow up more and the weight more back at my hip.

>>76517394
Talk to a dermatologist? Shit ain't normal, anon. Humans aren't supposed to molt

>>76517394
that'sssss very ssssssstrange anon

I need bigger biceps but they haven’t grown for a while. Now I’m willing to shape my entire program around maximum bicep gains.
Would fewer sets per workout so I can do biceps more often be a good idea? I’m going to try a bunch of different things regardless of the responses here but I’m just curious to hear what you’d do.

>>76517914
unlikely, the most important things are volume, frequency and exercise selection. You cant go wrong with 2x a week frequency, 7-10 weekly sets, Incline curls, standing curls, preacher curl etc etc

>>76517914
post bicep and time spent training
>>76517927
>the most important things are volume, frequency and exercise selection.
wrong
the most important things are intensity and progressive overload

I didn't stretch before pull ups and now my upper back and neck are sore if I do certain movements.
I also get up like a grandpa from horizontal position.
What do?

>>76517940
you sure it's not just doms?

>>76517952
I know and love muscle soreness pain and that ain't it.

If I turn my head left right while slightly hunched getting strong pain in neck and shoulder, but if I straighten up its almost fine. Probably nerve pinch or some shit?

>>76517956
or you pulled your muscle a bit

keep it warm and move the area lightly and slowly every so often to keep blood moving in there

Does it make sense to do preacher curls on a regular incline bench set to 45 or so?
It seems like it's a good way to prevent going to snap city since the dumbbell will rest on the bench and prevent you from going to full extension, but doesn't that defeat the point?

>>76518011
Thanks anon, noticing that first few neck rotations hurt like hell but after first few its becoming tolerable.

>>76518057
>Does it make sense to do preacher curls on a regular incline bench set to 45 or so?
>but doesn't that defeat the point?
no, bench supported curls are good if you want to do them

>>76517940
Give it a few days (sometimes more), don't work those muscles for now, and stretch next time

i have been out of the gym for a little over a month. i am 5 foot 6 and weigh about 142 pounds. when i did go i mostly worked out my upper body .
i am about to go to the gym what exercises should i do since im just starting back up

>>76518536
the same ones you were doing just lighter

should i start my week with push or pull day?

>>76518153
so many zoomers are on the bench support curls track. You are right that it is a good exercise. Trends are just fucking annoying.

>>76518602
never decide this. You will miss days. After your rest day pick the routine that has been done the least. If you are consistent pick the routine that focuses the muscles that have had the best recovery.

What the fuck?

>>76519181
that is really funny.

The site is based on averages. The number of beginners even knowing what a straight curl is probably pretty low. Really funny that the advanced and higher need to lift more than concentrate on their technique.

How the fuck am I supposed to eat enough protein? I can't eat that much meat and I try to take protein powder but it's a huge fucking amount of powder and it makes my acid reflux worse. It's ridiculous how much protein you should take every day, 2g per kg or something like that?

>>76519289
Just eat meat. 250 grams of ground beef alone is like 70 grams of protein.

>>76519289
greek yogurt 0% plain.

One of us, One of us.

>>76519289
A single chicken breast is like 50g by itself. It's incredibly easy to get enough protein if you know how

>>76519289
1 gram of protein per pound of LEAN body mass is what's optimal

> I can't eat that much meat
yeah you can

Yes im a complete retard ok
I wanna do Incline bench press with dumbells and i dont know what fucking hole the bench should be in to be 30-45 degrees. Anyone here know?

>>76519506
45 if you're trying to do a flat bench. the normal one.

>>76519405
shit my question is. you actually hit protein goals of like 200g/day. you guys all have acid reflux?
because I've been eating like this for years and I don't know how anyone wouldn't.
but I don't see anyone else bitching about needing to take 50 antacid tablets each week.

I was shocked awake this morning with a very painful calf cramp out of nowhere. After a moment of agony it went away but now it's sore as fuck. What happened? I'm a little pissed. I took yesterday off to recover. I should be fresh today.

>>76519506
30 degrees for incline. It's a "guess and check" kinda thing for these benches

>>76519506
use your eyes
>>76519519
an actual 200g protein goal is very rare and only happens for very tall people
now, I've had many days where I've eaten 200g of protein or more but it has almost never caused problems with acid reflux
(I recall seeing some instagram reel where some guy was saying that acid reflux happens because your acid is not strong enough but dunno how much of that is true)

maybe if I eat tons of fatty pork with cheese then I get a flair up but not with chicken and turkey

>>76519526
lack of electrolytes
sodium, potassium, magnesium (in the order of least to most likely)

>>76519519
>protein goals of like 200g/day
only complete morons hit 200g/day. The vast majority of people in here will need between 120-150g/day

>>76519532
>>76519512
How do i know if its 30 or 45°?
>pic is me

I think I have disproportionate hip abductors which give me a "big thigh" look that I don't particularly like. I only squat once a week and RDL once a week, what could be the cause?

>>76519546
You eyeball it. 45 degrees is the exact middle between flat and upright, so do slightly below the halfway point for 30 degrees

>>76519555
>>76519558
>we used the same google image
whoa

>>76519558
>>76519555
Thank you. Sorry for being a braiblet

>>76519557
genetics or fat

>>76519557
sounds like you're a little neurotic, post thighs

>>76519569
we were meant to be.....

>>76519543
pussy. you gotta be big 2 get big.

Is this a good beginner routine?
https://just12reps.com/beginner-push-pull-legs-workout-program-4-days-a-week/

>>76519686
no

>>76519696
Why

>>76519713
>training 4 days in a row
>ppl
>ppl with fullbody at the end
>bad exercise selection
>almost the exact same reps and sets and rest times for every exercise
>stretching before and after
>>light weight
lmao

at least they mostly correctly talk about progressive overload

>>76519558
the closest is 33 degrees on my ajustable and now i keep seeing this number everywhere

>>76519731
Is a u/l split better for a beginner?

>>76519506
with your arched back you want to created a 90 degree angle between your chest and arms.

>>76519747
wait until you get to pec deck and can't remember the setting that doesn't hurt your shoulders.

>>76519748
a better split is knowing how many times a week you can train and with what equipment and what your goals are

>>76519783
my goal is to lose fat and get some noob gains and not get skinny fat. I followed SS for some months but i realised it turned me into trex mode. And im not interested in strength but hypetrophy and aestethics

>>76519834
and the other two questions?

>>76519899
oh fuck im stupid. I can train all days of the week and i go to a gym that has dumbbells,barbells,kettlebells and machines

>>76517927
The idea was based on figuring out how to fit the maximum amount of sets into the week

>>76519944
apologies for the long respons time but I had to go to the store

and also I wrote up more than I anticipated and basically created a thing which I will use for other people and that's also why I pastebinned it (that and nearly 3k characters)

https://pastebin.com/b73rdyTX

you can still get beginner gains and thus recomp so train like this in a small ~300calorie deficit eating 1 gram of protein per pound of LEAN body mass
until you stop making progress but diet adjustments at that point will have to be made with bf% and weight in mind

if you have any questions then ask

>>76520319
This is great stuff anon. Thank you so much fren, and no need for apologies for having a life to attend to

To anyone who does weighted dips, how many unweighted can you do? I got a dip belt recently and was doing 23 reps of bodyweight (185lbs fwiw), and found I can do 10 reps of +70lbs. I'm curious what the average conversion is.

>>76517934
true, I figured that goes without saying tho...

the smallest weights I've found are 1kg and I'm using dumbbells..

Is it okay to progress lower body lifts (like lunges & BSS) in +4kg increments?
What about upperbody like OHP? +2kg per dumbbell has been kinda hard.

>>76521610
>Is it okay to progress lower body lifts (like lunges & BSS) in +4kg increments?
You progress however much you need/want to. There's no actual hard number for how much the weight goes up, it's just that it's always recommended to go up "the next dumbbell" for easier weight tracking

>>76517934
>the most important things are intensity and progressive overload
what defines "intensity" in a workout? seems like that can encompass a lot of things

Do you guys ever go to the gym and come out feeling like you didn't accomplish much, even if you already raised the weights/reps? Maybe it's a beginner thing

I mounted a pullup bar in the doorway, with trapezoid kiddie rings attached to it 4' off the ground. I do a couple of assisted pullups every time I walk through the door.
That works, right? are there any downsides, or things I should watch out for?

>>76521762
No. If I completed my workout as it should've been, then it was a good day

>>76512371 (OP)
Has anyone in here ever struggled with golfers elbow from lifting? It first started bothering me while doing chin ups. Made my push workout the next day very painful. I’ve tried to take it easy while still hitting upper body lifts with reduced weight the past couple of weeks, but it hasn’t healed. Will this go away if I chill on upper body for a while or am I fucked?

>>76521800
I get it whenever I work on triceps, especially skull crushers. Right now I stick to cable pushdowns and it doesn't flair up unless I force a higher weight. I can't really answer your question though

Is it good or bad to cycle with knee pain? It's only painful if I start cycling and it's just my right side.

>>76512811
people who take care are high iq
those that don't are tards
this is fact

FUCK. ME
anyone cook broccoli and it's GREEN all over?
can get green from other veg but goddamn its annoying

>>76512371 (OP)
What kind of workouts/stretches do I do to ensure good mobility? I'm talking especially about my knees, hips, ankles, elbows and shoulders.

My biggest fear is lifting weights and causing irreversible damage few years down the line.

>>76521911
.....................................................................what

>>76522029
if anyone knows the secret to dark green broccoli when cooking it

>>76521610
no, although I am a little confused. It should be a small percentage. If you are using 4kg then you should only be moving to 5kg. Under 10kg you want the smallest increment possible.

If your OHP is 30kg then 2kg is fine. If it is 10kg, that is a challenge. Go for more reps, set or both before you bump up.

>>76521762
moving goal posts. I only set one (calculated) 1RM today and I am quite upset about failing so hard. It was for leg press so I should be actually happier, but here I am

>>76521800
forearm and grip training

>>76521893
very bad. Pain during intended motion is the worst thing you can do.

>>76522046
Bake it..? It's supposed to be a light green on the stalks and a darker green on top. That's how the vegetable is

>>76512371 (OP)
Elbow pain. Its weird. I can curl a dumbel fine, but if I try and lift something that requires my hand to be more open, like not a fist when holding a dumbell my inner elbow hurts like all hell. Makes no sense. Help

>>76522046
i boil mine in salt water and it comes out pretty green

What is the premier dumbell superset workout? I just did shoulder press to bicep curls to lateral raises. Felt pretty good, but wondering what else you guys recommend.

>>76521682
using a weight that is challenging for the muscles
and proximity to failure
>>76521762
if you made progress that is a big accomplishment
if you trained that is an accomplishment (especially if you're a newbie)
>>76521767
>That works, right? are there any downsides, or things I should watch out for?
works what?
slowly you'll get stronger and better at pullups
(a directed effort would yield more results faster)
>>76522066
golfer's elbow or tennis elbow

What's a good exercise to strengthen/heal this tendon here?

I have dumbbells but no bench. I want to work chest. Ordinary floor press or floor hex press?

>>76522583
bed press
>hex press
terrible mem exercise

>>76522596
What is a bed press? Am I supposed to lift my bed?

>>76522597
replace the bench in a bench press with a bed like you replace the bench in the floor press with a floor

>>76522537
Fixed my year long tfcc tear that wasn't getting better in a month.

https://youtu.be/AWeUQ6lFEJk

>>76522537
https://pastebin.com/J1U9fw2Y

>>76522600
Interesting. I’ll see what I can do.

>>76522608
well the thing is that getting into position for pressing on anything gets harded the more weight you hoist
now while a bed/couch is not as good as a bench because it's soft it at least has some height to it so you can pick the dumbbells up and sit down with them
getting into a floorpress position is a bitch

>>76522648
Yeah true that makes sense. Thanks

>>76512371 (OP)
I don't want to be lean. Why can't I just bloatmaxx?

>>76522746
you can do whatever you want to

how do I train explosiveness?
my jerk sucks

>>76513637
hanging LEG raises with weight

>>76522822
Keep training it
Learn cues
Remember bracing and breathing

>>76522388
You should always be trying to increase your strength AND endurance which is why supersets are never ideal

>>76522066
Knots in your forearm or triceps or brachialis

>>76521913
Always do full motion
The strongest people I know have extremely good mobility

For me, getting my ATG squats optimized really helped
Stretching in general every day after lifting is the real key tho

>>76521893
Stretch bitch
Touch your toes for 5 minutes
Then stretch your quads for 5
Then inside
Then outside

>>76521800
Stop fapping with that arm, retard

>>76521762
That's one of the many reasons LP programs like SS and SL are best for noobs
Run SS + abs + isolations and you'll have more quantifiable progress

>>76521535
Just like bench to pushups, it depends on how you train it
If you're only maxing 4-6 reps, you're not going to have the bodyweight range of someone training 8-10

>>76519834
A big upper body comes with a big lower body
You can add some upper accessories to SS and you'll be way better off waiting to swap programs until you're intermediate

Swapping too early leads to fucking around and not making progress
Strength+ endurance= natural size

You can't get huge benching bitch weight for high rep which is why you need to get your bench up to at least 1x bodyweight and then work on increasing your higher weight endurance
This works for all lifts
Also, make sure you eat enough real food

>>76519713
Just run SS + add some accessories

This program has good movements but doing everything high rep / trash volume is just the worst thing a noob can do

>>76522878
what cues?

>>76519519
You can only process 0.8g per pound of lean body mass per day

Take 100- estimated bodyfat %
Then take your weight time times that number as a decimal (0.xx)
Then take that times 0.8

That's your absolute maximum protein synthesis per day
If you're cutting, you can go a bit beyond that to help with cravings and whatnot but overdoing protein will hurt you as much as underdoing it

That's one of the many reasons retards will "get serious about their fitness" and make no progress
Yes, they're working out, but now they're starving their body of the nutrients it actually needs (fats and complex fibrous carbs)

At my absolute peak (274@8%) I rarely broke 200g/day

Yes, you need good protein, but fat and good carbs are just as important which is why protein bars and powders will always be suboptimal

>>76523007
Depends on the person
For me it's
Breathe
Brace
Push!

>>76512371 (OP)
someone already awnsered this in the fat loss thread but i just wanted more than 1 repose
woke up made a banana kale and carrot smoothie with powder (580 cal) im 5'9 225 and 22 be sides this and maybe some eggs later after 1 i go into my fast from about 1 till i go to bed (10)
i do a 2.5 - 5 mile walk with lunges and some frankensteins then come home and finish off with some 30lb weight curls every day
am i on the right track or have i taken the wrong lessons from the guide provided
i also am willing to modify my shake/diet
i am consuming about 40g's of protein a day
i am trying to drop weight

>>76523047
thanks, I guess

>>76523059
Male or female
Probably fucking up if you're a dude
Dudes need lean mass to look good
You should be lifting at a small deficit, not retarding at a big one

>>76523089
so what would you do?

>>76522822
>my jerk sucks
jerk more
like a lot more
as in almost every day because if you don't your technique worsens and if your technique worsens you can't be as explosive
>>76522921
>SS until intermediate
please no
>>76523042
>going off of protein synthesis to dictate protein intake
what a retard
>At my absolute peak (274@8%) I rarely broke 200g/day
oh wait it's the lying retarded niggerfaggot again
back for more after your routine buck breaking?
>>76523059
skip the weights if you're not gonna eat protein

>>76523174
If I may ask, I’m not doubting your reasoning I would just like to understand better. Why skip the weights?

>>76523190
He's saying you might as well not lift if you're gonna eat that little protein. Two eggs would increase your daily protein by 20% dude, that's tiny

>>76523212
I mean 50% damn, 12g of protein an egg

Delts that protrude like this.
I understand they might be small for big bodybuilder guys but I'm super skinny and I'd be content with them.
Anyway, what kind of weight are you supposed to be moving in lateral raises to achieve that kind of protrusion? I understand everyone is different, I'd just like to get an idea.
Right now I'm using 4kg (8.8lbs) and they have barely grown.

>>76523212
>>76523218

Oh, OK. Well, what would be some good ways to boost up my protein obviously chicken fish stuff like that I know, but is there anything in bulk I could buy besides powders I guess I’m also really just trying to lose weight right now, my stomach is like 5 inches over and I can’t see my dick anymore
Also, is there any real benefits of boosting on my protein again like I said I’m just trying to drop as much weight as possible I don’t exactly wanna tone out just get skinnier

>>76523227
Lift them fast (slow descent) and 10-20 reps to failure, that determines weight.

>>76523227
he's lean which adds to it
there is no weight and there is no way of telling what weight to use
>and they have barely grown.
yeah no shit you've just started
just keep going

>>76523240
10-18 at most
but 18 only when you can't add weight so you progress through reps
and failure is not necessary
>>76523190
if you eat that little protein that barely stops or even almost doesn't stop your muscles from getting catabolized
and then when you throw weight training (damage that needs to be repaired using protein) you are really screwing yourself

>>76523228
>Also, is there any real benefits of boosting on my protein again like I said I’m just trying to drop as much weight as possible I don’t exactly wanna tone out just get skinnier
if you eat too little protein you'll go skinny fat and then skelly mode and then auschwitz mode
if you eat more protein you'll keep most of the muscle you have and muscle makes you look better
if you eat more protein and weight train then you keep the muscle you had and if you eat enough protein you can even build some

>>76523262
All right, well since you’ve got a better grasp on things, can you give me a pointer or some sort of guidelines? I should follow like eggs smoothie and then try and fill out the rest of my day by eating stuff like or doing exercise exercises like

>>76523269
meat, dairy, eggs
pick whichever fits your budget: calorie and monetary

there's also nothinh wrong with doing what you're doing right now to in order to drop a quick 5kgs of fat(not weight but fat) but after that you really should eat some more and lift

>>76523280
Thank you for your time and responses you really helped me out a lot. I’ll make sure to keep this stuff in mind later when I get home and have a second glass of milk and some scrambled eggs with some ham.

>>76523296
I should also mention that liquid calories are not the best for dieting because they quickly move through your system and provide little satiety
unless your mental can handle it

>>76523307
What are you talking about? What’s wrong with liquid diets or mentally taxing about them I guess?

>>76512371 (OP)
I'm a novice lifter who has been training consistently for about 3 months with an at home gym dumbbell program. I do plan on going to a real gym soon and wanted to purchase a program(My main goal is to build muscle on my arms/upperbody). There's a youtuber called "Revival Fitness" who sells a 4 day ( 3 full body days, one arm day) program for $35. He also sells a PPL program. Do you guys recommend either? If not, what program would you recommend? I don't mind paying as I do want to take this seriously.

>>76523371
in regards to buying anything related to information, if you like what the person puts out for free, you'll probably like what they have behind a paywall. that being said, you don't have to pay for a program and doing so doesn't mean you're taking it any more or less seriously. lifting isn't nearly new or niche enough for the free stuff you find online to not be tried and tested for quality.

anyway i haven't seen any of those that you mentioned but if you're only 3 months in any program you do and stick to will work so there's no reason to buy anything to get anywhere, so you'd probably be better off just sticking with a basic free program like SS, SL, alpha destiny's novice program, etc (doesn't matter which; pick the one you enjoy most) for at least a few months and then buying something if you still want to. you won't find the perfect workout anyway and you will definitely make a lot of mistakes so don't think you'll be able to find some cheat code program or something like that.

>>76523371
you are retarded if you pay for endless free information repackaged into a shitty pdf by some faggot

>>76523371
If you're too lazy to do research from multiple free sources, AI is still a better choice than paying for that stuff. Don't be a dumb consoomer anon
>>76523530
agreed

>>76523808
>>76523530
>>76523452
Ok anons. I think I'll try alpha destiny's novice program that's free. I lloked and it's considered to be good by most people and I didn't see any complaints. One last question how are these numbers for what I'm doing at home?
>Dumbbell bench
5 sets of 5 reps of 50
>Dumbbell OHP
5 sets of 5 reps of 37.5
>Dumbbell Incline bench
5 sets of 5 reps of 37.5
Are these pussy numbers, average/nothing special or above average? I want to be somewhat strong or at the very least not weak before I go back to the gym.

I am using strength level. It says I am intermediate for sled leg press. I think lower.

The machine says the bar weights 167 pounds. One one side of the machine I put 3 45 lb plates, 1 25 lb plate and 1 10 lb plate.

Should I be record 507 = 167+(45*6)+50+20
or the most humble way of not recording the machine weight and only one side:
170 = (45*3)+25+10

My horizontal leg press is just above the novice level and I find doing a 260x12rep destroys me. This is my second time doing sled leg press and 507 is kinda easy and I am planning to up it more next time I am there. I am going slow as I have the fear inspired by those leg breaking videos where the guy turns into a pretzel.

Is any more than a gallon of water a day bad?

>>76522898
after lifting?

>>76524004
every leg press is built differently and the weight between them doesn't translate nor can you equivocate the weight to other exercises

log the plates you use and don't worry about it too much

>>76524017
depends on your weight, electrolyte intake, food intake, activity, weather
but besides a high exertion hot summer day 4L is a bit much

>>76523874
it doesn't matter. at 3 months in you should just be focusing on being consistent and pushing yourself as hard as possible, not comparing yourself to others or to other people's ideas of strength.
also if you wait until you're "not weak" to go to the gym you'll just spin your wheels forever and never think you're strong enough, nobody cares how much you lift aside from teenagers on tik tok and powershitters here who they think benching two plates for reps is something any guy can just walk up to a bar and do.

>>76524017
Water poisoning is absolutely a thing and people have died from it in the past. The general advice is "drink when you're thirsty" instead of trying to drink a total amount

>>76512371 (OP)
Why ismt there ever options for gear on the dnm it's always narcotics?

>>76524137
so I should not worry about my logging accuracy on a site designed to measure myself against other. Seems like good advice.

>>76524017
clear piss once a day - good
clear piss more than 3 times a day - bad

>>76524765
on the leg press which like I mentioned every single one is built differently resulting in you being able to lift different weights?
yeah

>>76523320
>provide little satiety
Unlike when eating bulky solid food which sits in your stomach to digest after you eat it, liquid food moves through your digestive system quicker. That means it's in your stomach making you feel full for less time, which means you're going to feel hungry sooner.

>>76514661
bump

>>76514661
>>76525582
Isn't this exactly the same routine you posted in the last thread? Or the thread before? Because you're just going to get the same damn advice you got last time

>>76525609
Yeah it was one of the last comments before it got archived pussy boy

Been working out for 1 year
>today marks 1 year

Top of my bulk, I was 170.
>cutting
Now I am 157-158
Going by BMI, I still have a while to go.
Calculators say 100 pounds would be 15.2% BMI That seems beyond low for me but 15% is where most people start to become more defined.

Do I just go by the mirror?
This maybe an outdated term but "ottermode" was and has been my "goal"

>>76525836
You don't use BMI, only body fat %. BMI is an outdated/inaccurate way to track anything.
>Do I just go by the mirror?
Unless you wanna pay for a dexa scan, yeah. That's typically what everyone does

>>76525836
What was your weight when you started? How long did you bulk for? I can't answer your question but I'm curious

>>76524917
Weak but after going to the restroom I can say I don’t mind so much I used to do enemas and it doesn’t affect me that much

>>76526050
tldr: starting weight 150-155*. Bulked for 6-8 months.

>Longer story saying the same thing

I know my starting weight was 150? Might have been 155.
I didn't weigh myself until the 2nd month and but I was 155 then.

I say I was bulking from the 3nd month? 250-500 calorie surplus. For Like 6-8 months? Since the start I always tried to "eat" more but once I figured it out and actually consciously bulked was a month or two in.

bulking around 2500-3k calories.(2500 being like my tdee but I was pretty much always at the surplus

I started "cutting" in late June. At a 500 calorie deficit minimum.

Not all at once but now I am on no more than 1500-2000 calories a day. And it's been late June, July, and now also close to September. So 3 month cut basically. From 170lbs - 157/158 lbs. I also cut my workouts to 3 - 4 days a week during this time.

One of you want to do me a favor and post that infographic with supplements for blasting fatter loads? My testosterone level is at the high end of the range, but I'm not BUSTING like I used to and it's disappointing. Might just be getting OLD.

>>76526163
Found it myself with an additional 5 seconds of work, my bad.

I did chin tucks for a week leaning the back of my head onto a wall and holding it for a minute. My head is still forward though. I still have forward head. Doing exercises to help fix your posture is so fucking useless.

>>76526163
>Might just be getting OLD.
Until you are at the very least, 60, there is basically zero difference in the body other than GH levels slowly declining

Hail fitizens!
Case: Wen I workout I feel uneven. My right feel less tired and less activated (stiffness, heat) my left feel more activated but the limit is less. My left is already bigger, so activating more just add the dysmorphia.
Important note: I had an injury few years before and my right shoulder dislocated, had to learn move it again.
Question: What can I do to level the current visual unbalance yet not stop the progress?

>>76526183
>chin tucks for a week leaning the back of my head onto a wall and holding it for a minute.
well that's stupid why against a wall

chin tucks done while just sitting multiple times a day

worked for me

>ribs are uneven
>the bottom of them are visible, even when i don't have a flat stomach
>feel uncomfortable, like they're protruding out, when i lay flat down
>no semblance of abs ever my entire life
can these be fixed by core and breathing exercises?

>>76526750
rib flare

>>no semblance of abs ever my entire life
because you're fat and/or have never trained them

Opinions on the "effective reps" approach where you do a whole bunch of sets to failure with very short rests (15-30 sec) in between to stay near the failure zone?
Is it legit? Is it bro science bullshit?
I'm mostly interested in it because it seems more time efficient than longer rests with preset rep counts.

>>76526902
you pretty much described rest pause training

>Is it legit? Is it bro science bullshit?
very legit

>I'm mostly interested in it because it seems more time efficient than longer rests with preset rep counts.
yup, that's what it's for
it's really hard to do mentally
and it requires perfect form so that it doesn't break under stress (easier to get injured near failure than at the start of a set)
but it saves a shit ton of time and some people prefer training that way

>>76526980
it is impossible to maintain perfect form while you're failing a lift, that's why they call it failure
whoever trains to failure is a complete and utter moron on his way to snap city

can you mix training styles?

lets say i do a couple of 1 rep max with long breaks in between, and afterwards i do something like 5x10 with lower weights.

whats the interaction, should you avoid that?

>>76527076
there are different kinds of failure
as low as a small form breakdown (I wouldn't call it failure but some do)
through 0 reps in reserve where you know you wouldn't be able to get another rep
to true muscular failure where no matter how hard you push you couldn't get another rep (actual failure) as in you completed the last rep barely and went for the next and were not able to complete it

with enough experience it is in fact possible to maintain perfect or almost perfect form while reaching true muscular failure

now very importantly exercise selection with this type of training is paramount
because while you can squat to true failure trying to do so you will eventually hurt yourself
but going to true failure in a hacksquat where the machine easily stops if you can't complete the rep and you can't get injured is fine

>whoever trains to failure is a complete and utter moron on his way to snap city
people who generalize like this are always idiots

>>76527094
you can but I don't see why you would

How the fuck do you do curls? I'm trying to do sets of 10, but most of the time I lose the ability to get the weight past my elbow line before my biceps are actually at failure.
Should I just drop weight and do sets of 20 or something?

>>76527122
>most of the time I lose the ability to get the weight past my elbow line before my biceps are actually at failure.
what?
what are you talking about?
if you can't curl the weight then your biceps are done

>>76527133
No, because if I push the arm up past my elbow with the other arm I can finish the curl, and do several more that way.

>>76527179
>if I cheat past the point where the tension is highest I can do more reps
no shit retard

>>76527179
you're not helping with the meathead stereotype, lil' bro
do better. be better

>>76527191
We're talking about like one inch of travel here

>>76527122
>>76527179
you're curling properly. bringing the weight up is harder than resisting it on the way down so doing negatives/cheat reps can be a good way to continue to push your biceps when they still have more energy but not enough to pull a weight upwards.
>Should I just drop weight and do sets of 20 or something?
if you're this new to curling that would be a good idea so you don't injure yourself and don't worry about negatives or cheat reps or whatever. i would say stick to 10 reps but use a weight you can easily do for more, and then just increase it over time as you would any other lift.

>>76527179
>if I make the exercise easier with assistance I can do more reps
are you...... retarded?

>>76527179
This is so goddamned funny
>if I cheat I can get more reps in!
Yeah no shit dude

I'm struggling with end of the skin the cat move, on rings: after lifting myself up, I can't go very far backward because it's pulling hard on my shoulders (?) the lower I try to go.
I assume it's because I lack flexibility.
Any tips to increase it/fully accomplish the move?

What are the warning signs of elbow tendonitis (or tendonitis of any sort)? Is it bad if my elbow sometimes feels kinda weird when I move it after doing a pressing or curling motion? Is this even the kind of thing you can see coming, or is it just one of those things that you know when it shoots you in the face and it's too late?

>>76528086
Pain, mostly. If you start getting consistent pain when you do a certain motion, then you need to deload/stop for a bit.
>Is this even the kind of thing you can see coming
Yes, because it hurts.

how are you doing?

>>76528136
Annoyed. Got laid off in March and it's been fucking hell trying to find a new job. Market is completely fucked, the only jobs available are journeyman shit like plumber/electrician/etc or minimum wage manual labor jobs

>>76528086
>What are the warning signs of elbow tendonitis (or tendonitis of any sort)?
I got tennis elbow once instantly from dumbbell ohp, did something to try to keep it vertical and pulled it. Lasted about nine months.

Or it can come on slowly and will get worse if you keep straining it. Now I've had it in both arms for a year but not bad. Keep them warm even at night, never do lifts that consistently hurt.

>>76512371 (OP)
How easily does the neck grow?
I want to train my neck to improve posture but I'm afraid of it getting big because I have narrow shoulders and I think it's unaesthetic.

>>76528300
>How easily does the neck grow?
quite, you can probably throw on 2 inches in half a year

>>76528306
but it does greatly slow down after

>>76528306
>>76528331
Damn, thanks.

>>76512811
love her regardless, we only have one

>>76528350
neck posture training is mostly this >>76526716
while neck training for size is conducted through other exercises

I don’t really know what my goal should be. Would it be ok to bulk 5kg up from picrel over 12 weeks? I’m having a miserable time cutting and don’t even know why I’m doing that and I have no mass. This is taken after 2 days of binge eating 500-1000 above maintenance. I think I’m tapped out bros.

>>76528843
You can see your ab lines why are you cutting..? You should be bulking instead unless you have a vacation before the end of summer you wanna be lean for

>>76528843
you've been training for at least a year from what I can see and are quite lean like ~12%bf
what you do now is go into a ~300kcal surplus and lift until ~18% and then cut and repeat

>>76528864
I don’t even know. I think I just saw something that was difficult and decided that was the right choice. I don’t have any holiday coming up or people to impress. I think I just hate the way my face gets all puffy when I have glycogen stores filled up.

I don’t think I can look at myself objectively anymore. I’m tired of never making progress in the gym. Having someone tell me what to do here would be good.

>>76528843
I'd try starting strength

>>76529117
Fuck you lmao

>>76529117
>doing SS ever at all

Is this a good routine? Does it get all the muscle heads/areas?
Day 1: Pull (Pull-ups, DB Rows, Rear Delt Flyes, Bicep Curls, Shrugs, Prone Y Raises, Wrist Curls, Reverse Wrist Curls, Light Rotator Cuff Work)
Day 2: Push (Bench Press, Overhead Press, Lateral Raises, Skull Crushers, DB Flye)
Day 3: Legs (Front Squats, RDLs, DB Lunges, Calf Raises, Hip Thrusts)
Day 4: Core (Weighted Crunches, Weighted Leg Raises, Dumbbell Dead Bug, Weighted Plank)
Day 5: Rest
Day 6: Upper (Incline Bench Press, Pull-ups, ROTATE BETWEEN DB Rows and DB Seal Rows, Face Pulls, Hammer Curls, Triceps Overhead Extension, Light Rotator Cuff Work)
Day 7: Lower (Sumo Squats, Nordic Curls, Lying Hip Abduction, Farmer's Walks, Calf Raises)
Day 8: Core (Renegade Rows, Dumbbell Woodchoppers, Russian Twists, Dumbbell Side Bends, Weighted Side Planks)
Day 9: Rest

>>76529142
My real advice is to go find an outdoor hobby which will naturally motivate your fitness program. You already look good, so there's nothing left to do but get bigger--but at a certain point you have to ask why bother? You can ignore that doubt and continue to grow until eventually you resort to steroids to dral with your body image and die early looking like a hulking god--which is fine honestly who cares--but there is an alternative--take up surfing or rock climbing or mountain biking or trail running or tennis or competetive jelqing or whatever---then the activity will inform your program--oh i want to crush those hills on my bike? Okay I'll start progressing on my split squats or whatever. Right? The demands of the activity will inform your next effort. That's another path.

Like I said, I don't have a problem with lifting for lifting's sake, but if you're feeling aimless you should re-evaluate what you want out of it and consider my logic.

>>76528157
I am getting warning signs. I am watching my forearm exercises like a hawk and expanded what I do. I feel like a tool doing barbbell wrist curls, but I am not letting this shit get any worse.

>>76529172
If you can handle that then you are advanced enough to know if it is good or bad. I would bitch about the too much reliance on isometrics for core if I had more energy.

What is bodyweight for reps? I saw the term in a no gf bait thread.

More confused on what the "for reps" means. Is it 1RM?

>>76530196
"For reps" means multiple reps. When you say "my max bench is 1plate" you're saying "I can bench 1 plate 1 time", but if you say "I can bench 1 plate for reps" it means you can do several reps
>What is bodyweight for reps?
You're doing something with only your body for several reps. For example, body weight squats is literally just you, yourself, with no bar, squatting over and over for several reps. If you can give the context you read it in it can be explained in that context as well

>>76530213
cool thanks. Not sure why it is a thing that needs to be said, but I find it confusing when people will squeak bad form to write down a nice number in their app so I am probably just broken.

>>76530226
Lol no the other guy is wrong. Even assuming you were asking about the phrase "for reps," and not the "bodyweight for reps" question you actually asked, he is still wrong. Under his definition "for reps" can mean 2 reps only. "For reps" means you are focusing on higher rep ranges, generally 8+ If you go less than that you are going "for strength." The difference is the amount of weight that you can use, with the assumption that you're going to failure.

"bodyweight for reps" probably means you just keep going a bunch of reps in one set until you can't do more. As opposed to doing a bunch of sets with a set number of reps and resting between them. bodyweight exercises are usually done for reps anyways because you can't adjust the weight, so it doesn't really need to be said

>>76530196
Other guy is wrong about "for reps." Under his definition "for reps" can mean 2 reps only. "For reps" means you are focusing on higher rep ranges, generally 8+ If you go less than that you are going "for strength." The difference is the amount of weight that you can use, with the assumption that you're going to failure.

"bodyweight for reps" probably means you just keep going a bunch of reps in one set until you can't do more. As opposed to doing a bunch of sets with a set number of reps and resting between them. bodyweight exercises are usually done for reps anyways because you can't adjust the weight, so it doesn't really need to be said

Am I losing out on gains if I don’t eat many carbs, even if I make my caloric and protein goals? I find it easiest to hit caloric goals with cheese ice cream nuts etc., but don’t eat gluten and don’t really eat many rice or potatoes or anything else. Will this negatively impact hyper trophy?

>>76530280
>"For reps" means you are focusing on higher rep ranges, generally 8+
Objectively incorrect, but if you wanna start a pissing contest you can go it alone.

>>76530280
no it's not it typically means 3+. any person that's spent any amount of time in the gym will say for reps when they can do a lift multiple times. if i can bench 2plate 3 times then yes i can say i can do it for reps
>If you go less than that you are going "for strength."
see now you're just making shit up. this is not a thing, no one says this. i have never heard these words spoken when talking about lifting

>>76529634
I asked an AI "does my routine cover all the muscle heads/areas" and then revised it until the AI said it does.

>>76530412
Oh my god fuck off with your AI bullshit

>>76530415
I know and I don't really fully trust it, that's why I'm asking here.

>>76530412
Piping every shitty thought into the sycophantic dick sucking machine has to be a new low for the average joe

>>76530412
Don't listen to them I made my own penis enlargement cream listening to AI they're just jealous of our sick gains

>>76530564
fitina's GPU is being occupied by actual work right now, but if it wasn't I would show you some new lows for the AI sycophantic dick sucking machine.

How many reps are people generally talking about when they lift a certain amount "for reps"?

>>76530290
>Will this negatively impact hyper trophy?
almost no
almost because depending on how hard you train you mihgt want to supplement some sugar(dextrose) pre and intra workout
but if you are able to complete your workouts just fine then it's not necessary

Been doing keto for 3 weeks, checked my blood sugar this morning and it's 52mg/dL
should I worry

>>76522046
Eat raw. Much better,

returned to the gym again with my discipline honed this time, will i get no gains if i go and do full body 4 days straight and then rest weekends?

>>76531249
>will i get no gains if i go and do full body 4 days straight and then rest weekends?
you will hurt yourself, an injury is what you will get

>>76531259
oh bummer, i'll give it a go anyways i think

>>76531268
just to upper lower upper lower or pirate niptard's fullbody 5.
If you're a newb and you try to program yourself, you're gonna get nowhere or an injury

How realistic is it to see abs unflexed?
I'm currently on my first cut and flexed I can have a very visible sixpack, but when I stop flexing I just see a fat belly. Do I need to cut even further so I can have a sixpack even unflexed, or is that too unrealistic?

>>76531358
>Do I need to cut even further so I can have a sixpack even unflexed,
probably
and train it too

>>76531362
and even then they might only be visible at a very low bf% beause people store fat in different amounts in different places and have different muscle insertions and msucle bellies

What's the best way to check if you have sciatica? My left ass cheek hurts when I get up.

>>76531437
do a sciatica nerve floss and see if it helps

>>76531443
>sciatica nerve floss
Okay I tried it but I don't feel that much tingling as I expected. My left ass check still hurts tho, might be because I sat for too long but it has happened when I walked too much too.

>>76531467
the mark you put on the buttocks looks a bit like you fell on your ass bone and the bone hurts?

>>76531490
It could be the bone but I can't recall ever falling on my ass.

>>76531437
>hurts when I get up.
>>76531494
so is it only while sitting up from a chair? or getting up in bed?

>>76531500
I mean to say when getting up from bed it hurts the most. When I sit, I can notice the pain but only a little bit.

This can’t be accurate, right?
That was back + biceps
But without real breaks - I was doing burpees, squat jumps and other shit during breaks, just trying to keep heart rate over 100 all the time
5‘8 148 lbs

>>76531507
>when getting up from bed it hurts the most.
in the standing up from sitting on the bed part or the getting your torse vertical part
>When I sit, I can notice the pain but only a little bit.
is it inside or surface level

also back to the drawing sciatica hurts more at the top of the buttock not in the middle

>>76531510
>This can’t be accurate, right?
it's not
smart watches are off by anywhere from 30% up to 100%
I'd say you burned 800-1000kcal if you actually did what you say you did for 2 hours

>>76531517
Yeah i think so too
Not sure what to work with, though. Running 20k at 160 bpm burns like 1000-1200
Why shouldn’t an average heart rate auf 120 during 2.5 hours burn 1000 calories?
I just don’t know man

>>76531524
>Why shouldn’t an average heart rate auf 120 during 2.5 hours burn 1000 calories?
because heart rate is one thing and using the body in different ways is different

the only way to get an accurate calorie burn count from exercise is using those masks that measure exhaled co2 that they use in laboratories

>>76531517
Standing up from bed part. Sometimes I end up limping for a minute or two.
It feels inside but not that deep. Since it's in the middle it could be the piriformis syndrome?

>>76531562
>Since it's in the middle it could be the piriformis syndrome?
maybe
do you train your ass at all? if not maybe you should try
I've only ever had some mild sciatica and it fortunately went away on it's own
but I think lifting helped me, specifically higing for rows (rows in general gave me a lot more mobility)

>>76531572
I did a lot of legs work out and squats a few months back. Haven't hit the gym in the last 2 months due to travels. I think my lifestyle of sitting in my room all day is what causes this.

>>76531594
>Haven't hit the gym in the last 2 months due to travels. I think my lifestyle of sitting in my room all day is what causes this.
very likely
I get joint pains if I don't use them
so do some squats, split squats, toe grabs, glute bridges and it should help

How much am I missing out on by not having any vertical pull (pull-downs, pull-ups, chin-ups) in my routine? I don't have a pull-up bar anywhere near my house and the doors/frames are too flimsy for those home ones or even for anchoring bands.

>>76531605
you are missing out on better/easier lat development
but you can just row with a lat focus
either shift the way you pull with two dumbbels/barbell or do one arm supported rows

>>76531603
Thanks anon, I'll be sure to do them and get back on the gym asap.

>>76531358
train your abs frequently and you'll see them even at a relatively higher body fat. doing it while cutting will be better too since the progress will be a lot more obvious and motivating, and then when you bulk up they'll stay around unless you really overdo it and add "too much" fat (which depends on how your body stores fat)

>>76531605
if you have any stable horizontal surfaces nearby (e.g. a tree or something) you could try buying gymnastic rings and doing ring pull-ups.

Should I get fish oil supplements for omega3? What DHA/EPA should I go for daily? I'm a 220lbs fat fuck if that changes anything.

>>76531922
>Should I get fish oil supplements for omega3?
everyone should
3g a day
>What DHA/EPA should I go for daily?
uhhhhhh I dunno what ratio to get but most supps have a decent one

>>76531922
yes
approximately 720mg of EPA and 480mg of DHA a day

Is there anything wrong with lifting my neck off the bench when benching and kind of tucking my my chin in?I feel a better chest activation and less neck strain

>>76532106
>I feel a better chest activation and less neck strain
how?
the opposite should be true, your neck should be straining more
if it doesn't hurt it's fine

>>76531922
btw if you don't like fish you can also get algae oil supplements. the good ones don't have that gross fish taste and cost the same off amazon.

>>76532122
Isn't fish better for bioavailability or whatever?

>>76532122
>btw if you don't like fish you can also get algae oil supplements.
no way it's as good
> the good ones don't have that gross fish taste and cost the same off amazon.
no fish oil pills have the taste and if you have liquid oil and the taste stops you from taking it you are a bitch and a pussy

>>76532127
>>76532130
no there's no difference. omega 3s are found in algae which is why fish have them (fish eat the algae and get the omega 3 from there)
https://pubmed.ncbi.nlm.nih.gov/18589030/
https://www.sciencedirect.com/science/article/abs/pii/S1756464614002229
these are just two studies i found from google scholar, i'm sure you can find more if you want

>no fish oil pills have the taste
didn't know, i only remember hating fish oil as a kid so i never tried it again

I've been extremely happy with the fact that I've suddenly discovered that I'm able to do about 5 pushups as a 120kg individual. But one issue I have is that the discomfort in my hands is enough to discourage me from doing them. Are there any sort of padded gloves people use for this? Especially if it's a solution to a known problem?

>>76532439
the solution is to lose weight

or put a yoga pad/towel/tshirt on the floor

>>76532463
Yeah I figure it'll be much better when I'm not putting so much weight on my hands, but I'd like to do them now if I can. Yoga pad might work. No one uses some kind of gloves for these?

>>76532439
you could try push up stands.

i only do 4 sets of isolation work am i retarded

>>76532439
>>76532472
Offset your hands in some kind of position/orientation using something that has a handle or with a block of something squishy (yoga mats have helped me before) so that your joints are as pressured in the standard flat position. I bet a folded up towel, blanket, or jacket could help too.
>gloves
Those are more for the skin rather than the joints.
>>76532493
Depends on what the rest of your routine looks like, in combination with what your goals are.

>>76532514
I do mostly compound moves such as dedlifts ohp bench barbell rows squats pullups etc. i only do isolation for arms and nothing else, excluding core ofc. strength is my primary goal since i do mountaineering and aesthetics are secondary

>>76532493
>>76532524
4 sets totall?
I'd do 5

>>76532531
pull day
2 sets of hammer curls
2 sets of barbell curls

3 sets of barbell triceps extensions on push day and thats it, 7 sets sorry lol otherwise its all compound

>>76532542
yeah nah that'sgood I'd add some face pulls for shoulder health

>>76532570
kinda drunk rn, forgot to add face pulls. i also do them for 3 sets

>>76532514
>Those are more for the skin rather than the joints.
I don't know if my issue is my joints so much? It's just "my hands" like I guess mostly just the literal padding on my hands. It's not pain so much as discomfort due to the pressure from the weight.

>>76532493
No. The majority of your work should be compounds, and then you end the day with isolations

>>76533017
I end my day with core work, am I a lunatic?

>>76533024
Also no

Is the FDA’s 8-12oz/week of salmon more of a recommended amount you should be aiming for, or an upper tolerable limit you shouldn’t be eating more than?

>>76533080
don't know don't care
wild caught > farm

>>76533080
i used to eat a kilo of salmon per week, half a kilo for 2 days plus a kilo or 1.5 kilo of beef per week. whatever suits your body and genetics desu i come from a lineage of shepherds and raiders so my body can handle those shits better. just dont eat a kilo of salmon in a day i couldnt eat anything for a week afterwards

>>76532633
If it's an issue of skin tension then that'll just come with time/weight loss. Both from callus formation and decreased pressure.

This is my first time programming a full-body split, so bear with me but how does it look so far?
I’ve added an additional arms and shoulders day since they’re my weak points.
I’ve also started playing volleyball, with training every Friday. On Sundays, I usually do some cycling along with a bit of calisthenics (just simple pull-ups and push-ups).
I appriacte any tips.

Monday – Arms & Shoulders
Shoulder Press – 3×8–12
Lateral Raises – 3×12–15
Reverse Cable Fly – 3×12–15
Biceps Curl Machine – 3×10–15
Hammer Curl – 2×10–12
Triceps Pushdown – 3×10–15
Overhead Triceps Extension – 2×10–12

Wednesday – Full Body A
Lateral Raises – 2×12–15
Lat Pulldown – 3×8–12
T-Bar Row (wide) – 3×8–12
Bench Press – 3×6–10
Cable Curls – 2×10–15
Triceps Pushdown – 2×10–15
Leg Press – 3×8–12
RDL – 3×8–12

Saturday – Full Body B
Lateral Raises – 2×12–15
Incline Bench Press – 3×8–12
Chest Press Machine – 2–3×8–12
Seated Row (narrow) – 3×8–12
Lat Pulldown – 2×6–10
Biceps Curl – 2×10–15
Overhead Triceps Extension – 2×10–15
Squat – 3×6–10

>>76533870
The idea is fine. Don't work the same muscles consecutively; don't do shoulders/shoulders/shoulders/arms/arms/arms, do shoulders/arms/shoulders/arms. You need to give your muscles rest between lifts. Extrapolate that to the other days. Instead of hammer curls think about incline bicep curls. Switch the number of sets on triceps lifts, overhead extension is the better exercise. Bench press/incline bench/squat can stick with 6-8 reps.

>>76531137
But will my protein be utilized as a carbohydrate and reduce protein used to build muscle?

>>76534146
>protein be utilized as a carbohydrate

>>76534146
geg
proteins are made of amino acids, where amine is a functional group that contains nitrogen
carbohydrates are long hydrocarbon chains, which do not contain nitrogen
the two cannot be converted between because carbs lack the nitrogen in protein
inb4 some schizo replies with some hypothetical pathway of this happening, i've never seen anyone live healthily on a zero-protein diet

>>76534146
>>76534200
though maybe you were talking about ketosis? which is extremely unlikely to draw from protein unless you are fasting or eat a pure protein diet

>>76530290
>>76534146
holy shit dude you are taking this WAY too fucking seriously, to the point where it's straight up satirical. just eat your normal ass balanced diet and quit worrying about the .000001% of gains you're losing out on due to a dozen molecules not being utilized at 100% efficiency

General question but how the fuck do people do 3 sets per exercise on leg day? I do 2 sets per exercise, 5-10 reps per set (depending on the exercise). My routine is Bulgarian split squats, front squats, quad things (forgot the name), RDL, and calf raises. I’m already cooked by the end of the routine.
Upper body is much easier to do 3-5 sets but leg day what the fuck , how do people do it

>>76534267
>how the fuck do people do 3 sets per exercise on leg day?
You.. just do them?
>3x5 squats
>3x8-12 leg extensions
>3x8-12 leg curls
>3x8-12 calf raises
Throw in some lower back/ab work if you want and you're done

>>76534317
Ohh so you just choose less fatiguing exercises. I used to do that routine but I thought it was too bland . Maybe I should switch out RDLs then