Thread 76597847

questions in the thread

Why arent you squatting to assmog beta males? Women love to look at man ass.

>a groundbreaking study from Singapore in 2018. This research divided participants into two distinct groups: one followed the traditional advice of waiting 48 to 72 hours between training sessions, while the other group rested for just 24 hours between workouts. The findings were nothing short of revolutionary, showing that both groups experienced similar increases in strength and lean muscle mass. This was further supported by a 2016 study from Portugal, which also found that muscle gains were comparable across different rest intervals.

>These studies serve as a critical examination of the muscle training dogma, challenging the necessity of the universally accepted 48 to 72-hour rest period. By comparing muscle and strength gains across varied rest intervals, these research efforts shed light on the potential for more flexible training approaches without compromising results.

Incline bench press EVERYDAY until i NEED rest . Can i? Should i? would you?
That's the question.

I really let go of myself and gained a lot of weight, currently at a bf of 21%.
Would fasting one day a week help me in losing that fat without also btfo'ing my muscles until I reach a bf of 15-ish percent? Or should I stay away from fasting as it is going to kill my gains?

All the shoes I have are to small for my toes to spread to comfortably squat, so I got gymnastics shoes because they're cheap and don't have that problem. Is that all right or will I fuck up my feet ?

>>76597870
>Would fasting one day a week help me in losing that fat
The only thing that would help is being at a caloric deficit for an extended period of time. Literally nothing else matters.

posting it again because i need more feedback
will switch to this ULxULxx routine, i added my favorite exercises to it and i plan to maybe not spend 2 hours at the gym as my current full body (3 times a week) does
someone said why squat twice in a day and that's because i don't have a leg press machine, i do have a leg curl but i don't know if that's good, i don't mind more squats even if it's less volume different form
if anyone could help me improve this i'd greatly appreciate it

>>76597862
because there are better ass exercises
and I don't like squatting

>>76597864
>Can i?
you can do anything you want to
>Should i?
no
>would you?
never, I'm not retarded

>but hurr durr this study
irrelevant, you can do anything for less than a month, especially if you're a beginner, especially if you lift light weights

>>76597870
fasting eats muscle

>>76597902
just get barefoot squatting shoes
kneesovertoesguy has them and squat university too

>>76597994
>double squat on LB
>double deadlift on LA
>double row on UB
are you stupid or retarded?

>>76597994
Don't do same-muscle lifts back to back. Do a push, then a pull, then a push, etc etc. Shrugs are a meme, do something else. Add lower back extensions (machine or the chair) to lower days

>>76598006
Squats train ass? I only feel it in my quads

>>76598095
you're lucky then

squats train pretty much the whole lower body except for calves
but it mostly depends on biomechanics
I for example have long femurs and am tall so I barely get any quads from squatting, it goes into the hamstrings, ass and lower back
I assume your femur are short so you can squat upright and get it all into your quads

>>76598029
i am stupid and maybe retarded
would romanian deadlift on LB and high bar squat on LA? pic related
>>76598031
someone said to add traps
>lower back extensions
not a bad idea

>>76598122
as >>76598120 said squats are biomechanics dependant
so if you have poor biomechanics for squatting then squatting right after deadlifting will be pointless since your lower back will be tired
which is what I noticed at first


BUT HOLY FUCKING SHIT WHAT ARE YOU DOING WITH THAT SQUAT SANDWICH WITH A DEADLIFT IN THE MIDDLE?!?!?!?!?!?!?

have you ever lifted weights????????
done any of these exercises???????

oh and do back extensions at the end of the workout

>>76598029
I actually bought a pair from squat university, but there was not enough room for my toes.
I had to pay like 20 euros in shipping and never got them back

>>76598120
>I assume your femur are short so you can squat upright and get it all into your quads

I bought squat shoes so i could indeed squat upright. Doing absolute pussy weights (still), but from the beginning i felt like my quads were the weakest muscle, so that's what i want to target.

>>76598139
damn
those gymnastics shoes seem to have narrow soles so your foor could slip in them
what kinda feet do you have anyway?
>>76598147
oh yeah heel elevation also helps a lot in being upright
>i felt like my quads were the weakest muscle
possible, which could explain why you felt them the most cuz if the other muscles are stronger then the weight is too little for them to get worked in comparison to the quads

>>76598153
Probably normal ones. Maybe a bit small for my height and with a high instep.
I'm not sure if this is the answer you wanted

Is this the every other day routine for no gains?????
Workout A
Squat 5x5-8
Bench 5x6-10
Supine inverted row 5x8-12

Day B
Deadlift 1x5
Chinup 5x6-10
OHP 5x8-12

>>76598132
>have you ever lifted weights????????
yeh
>done any of these exercises???????
yeh of course but as i mentioned i'm trying to fix this before i start it, i don't have acess to leg press machine which is what the UL programs i saw recommended but i didn't know what to replace it with

>>76598228
>yeh
>yeh of course

yeah right
I mean come on no way you could write something like that if you've actually lifted weights before
it's just so insane
>but i didn't know what to replace it with
squats but not twice in one day
and not sandwiching a deadlift

My right shoulder blade area pops every time I lift the dumbbell for lateral raise. My left shoulder blade area pops every time I lower it. Even at just 2.5 pounds of weight. Nothing stops it, including forward, bending my elbows, and having a neutral grip.
Also, when I do bent over reverse flyes, even if I do them without weight, my right bicep snaps most of the time I approach the bottom of the lowering phase unless I bend my elbows a bit.
Also, bent over face pulls make my biceps snap unless I do them without weight.
My right bicep and shoulder has been aching, but there's not pain during the movements, so I can't tel if it's connected or if it's just a random pain.
What's going on? Why are my biceps and shoulders doing this, and how do I get them to stop?

>>76598253
you have problems with the tendons moving over bone (snapping and popping sound and feeling)
most of the time it's a problem with the surrounding muscles not being strong enough in stabilizing
(and rarely it's anatomical and doesn't cause problems)

start here and focus on the face pulls starting with bands then cables if you have access
https://www.youtube.com/watch?v=GcpTEyAQHMg

I can swim for a month, both in a pool and in the sea.
Can I hope to make some gains?
If yes, what kind of program should I do daily?

>>76597847 (OP)
What happens when you meet or exceed the protein needs for muscle building, but eat at a caloric deficit while exercising?

At what point into a bulk do you personally go
>fuck, I'm getting fat as shit, need to start cutting
I've realised that I can get away with packing on a few extra pounds since I'm not exactly going to be shirtless around anyone and clothes can hide some fat and bulking tends to make me look actually decent (as a natty), but at what point am I going to hit diminishing returns and should just suck it up and cut down

>>76598766
you lose fat and gain muscle if beginner
you lose fat and retain muscle if more advanced than a beginner

>>76598771
The only way that happens if you're bulking correctly is if you bulk for like a year straight. Which is weird but hey you do you.
>but at what point am I going to hit diminishing returns and should just suck it up and cut down
Years down the line? Cutting doesn't "reset" gains when you start to bulk again

I currently run PPL and enjoy it but I'm tempted to try out Full Body x3 a week.

Would doing a PPL split, but adding Leg Extensions on Push Day, Hamstring curls on Pull Day and a Pull and Push movement on Legs, do I get the same effects as a Full Body?

>>76598849
Full body is awful because you have to make a choice:
>Spend 2-3 hours in the gym hitting every muscle you need to as effectively as you need to
or
>Run a very suboptimal but normal length routine that doesn't work muscles enough

>>76598871
Fair enough, may as well stick to what I enjoy

Where can I read on roids and their effects and side effects, as well as what happens when you get off of them?

>>76598908
r/steroids

>>76598908
/fraud/ general

>>76597864
if a muscle group isn't experiencing DOMS, you can train it again. I would also question if you're training with enough intensity, be that hitting enough sets/reps or weight, if you can incline bench EVERYDAY.

>>76598916
No sticky no nothing, where the information

>>76598942
Pfft, hell if I know/care

>>76598935
You're not supposed to experience DOMS after the first week. DOMS is just the soreness/pain from exercising for the first time. As long as you hit your sets and reps, and progressing the weight when you're supposed to, you're fine

>>76597870
keeping a caloric deficit with high protein intake while also adequately stimulating your muscles will let you maximize fat loss without incurring catabolism
>>76597902
just get squat shoes or a general trainer/crossfit shoe
>>76598766
you'll likely just retain muscle/prevent catabolism. too much protein beyond the 1g per 1lbs of lean mass can pose risks for kidney stones

>>76598908
Wikipedia

>>76597847 (OP)
>axial fatigue/loading
>hack squat
>pendulum squat
>belt squat
>leg press
which of these is the least fucked iyo?

Anyone know how long it'll take to gain 25kg on my bench and pendlay row? I'm already getting fat and I only started pushing myself 2 months ago in the gym. I have been bulking for like a year but I've been working out inconsistently for that year because of my gay ass flexible job that I know don't work at anymore. I'm almost back to my current lifts from my peak. My current all time bench for a 3x10 is 75kg while for my pendlay row its 70kg for 3x10. My goal is to get to at least 100kg on each lift (and there other lifts too but I'm not naming every single one). Since I want a bigger up body and I haven't seen increase in muscle mass size at all, I was probably not going to failure since I was always scared of dying while benching and I was probably cheating too much on the row. I also have dogshit genetics for hypertrophy because I was always gifted for long distance running but I always hated being super skinny. Another issue is that I'm gaining the fat in my love handles, legs and gut and face so I look like shit right now. I have done 61.5kg for 3x10 for 4 workouts now, going to failure on each workout(until the bar literally falls on me) and I still can't add another rep, I am cursed with dogshit genetics. How long until with my genetics do you think it will take to reach my goal? My numbers are subpar which is the worst part about plateauing at such light weights.

>>76599207
>Anyone know how long it'll take to gain 25kg on my bench and pendlay row?
Impossible to say, too many variables.
>I only started pushing myself 2 months ago in the gym.
>I have been bulking for like a year
What the fuck. Why would you keep bulking if you weren't going to put in the work to actually progress???
>I was always scared of dying while benching
Then use the fucking safety bars??
>so I look like shit right now
Yeah no shit, you've been bulking for far longer than you ever should have
>I am cursed with dogshit genetics
No, you're cursed with being a fucking dumbass. Quit blaming your genetics and start blaming your dogshit levels of discipline.

>>76599238
No I do have dogshit genetics but I do recognise that I have been inconsistent. I'm a shallow sleeper and someone who hates to eat and so I eat very slowly. I also bulked since its better to be in a caloric surplus as that in itself puts you in an anabolic state, even if you lift once a week you can still maintain gains and strength supringly enough. However I was too lazy or preoccupied with leisure activities and took 1 to 2 month breaks sometimes. January to March I didn't lift because I fucked up my lower back.

Whats everyone's protein intake when cutting?

Why can't I figure out caloric deficits? I find it impossible to commit sustained effort to a certain caloric total that I'm not even sure of. I'm not a fucking scientist and math makes my head hurt. Should I pay a personal trainer to do the math for me because I'm an imbecile and genetic deadend

>>76599299
Just eat less until you start losing weight consistently
Then you calculate your deficit from how much weight you've lost over a given time

>>76599304
Thank you for lifting my smol brane.

How long does it take to even out the arms. I've been lifting for 2months and both of them are growing nicely, but my dominant arm is still noticeably bigger.

>>76599401
>I've been lifting for 2months
Unless you're on gear, that's no time at all. It takes like a year to see any noticeable improvement in your physique

>>76599401
>even out
Considering you're likely doing more work throughout your day that uses just that one arm (even if only slightly more), it may never happen. Even when training, your subconcious bias of one over the other (via eg. better mind-muscle connection) can cause slightly different engagement, and thus different gains. If you want to better work it, then push your non-dominant to failure a bit more. Maybe add an extra set of curls/extensions to that one arm more than your dominant side.
>>76599408
>what are noobie gains
Not to mention mild placebo or a pump influencing what they think.

>>76599451
Dude noobie gains are strength, not appearance. There's not a single person that's going to have any significant appearance upgrades after only 2 months unless they're on gear

>>76599453
The other factors would likely play a role in it, anon. I recall noticing similar changes when I was 13, so I just think it's possible. Either way, let the anon be whimsical. The actual matter of muscle balance is tricky enough.

which do you prefer: hack squat calf raises or leg press calf raises?

>>76599468
Neither. The sit down calf raise was the only one where I felt like I was getting any progress done. The rest felt awkward and terrible to use

>>76599474
>sit down calf raise
studies show that having a straight knee is better

Decent delts but weak front delts. Would bands be enough to bring them up to speed before trying other stuff to build them?

>>76599667
How is that even remotely possible? Do you do zero press work?

>>76598120
You're confusing your adductors and hamstrings. Hamstrings are barely worked by squats

>>76599299
Dieting isn't for you. Forget about dieting and fitness all together.

Will 3x8-12 full body with squat hinge vertical pull and push and horizontal pull and push fail me if I go to failure on these exercises?

>>76599740
No fucking idea i do presses.

>>76599829
Particularly if I supinate on all my pull except ofc deadlift

>>76599496
next time pick an option from the list provided so you don't get rekt kid

>>76599922
You need to be at least 18 years old to post here.

>>76599829
>>76599836
You'll end up doing too much in each session.
Do a lower body, a push, and a pull exercise each time, but rotate which one (so either squats or deads, either pull ups or rows, either bench or ohp).
If it feels too easy, increase the weight, not the volume

>>76599953
one pet peeve I have is when someone asks a question, and the someone else who 'answers' the question reframes the question so that they provide an answer which doesn't/can't make sense within the context of the original question. it's a leddit pattern of behavior.

>>76599978
False dichotomy is retarded and I'm not going to play that game. My choice is "none" and I gave my actual choice. Fucking deal with it, nerd

>>76599978
>gives two bad options
>gets mad when anon gives his actual preference and spouts LE REDDIT response
it's all so tiring.

>>76599978
My pet peeve is when people act like fucking retards when others don't play their stupid fucking game. No one in my gym uses the hack squat or the leg press to do calve raises. NO ONE. Years in the gym and I've never seen it happen, once. So why the fuck are you expecting someone to play along and choose something they don't fucking do..? And then you get pissy about it?? Jesus dude just how autistic ARE you?

>>76599468
>which do you prefer
The calf raise machine

>>76599973
Forgot to mention that yeah, I'll do it like this. Obv each exercises will get a frequency of 1.75.
Day A
Deadlift 1x5
Chinup 3x6-10
Overhead press 3x8-12

Day B
Squat 3x5
Bench 3x6-10
Supine inverted row 3x8-12

>>76599983
Its not a false dichotomy, you don't understand what that means. You can refuse to answer the question by not replying like a big boy. You don't have to neckbeard out.
>>76599990
There's no other preference built into the question tard. You didn't understand my critique.
>>76599999
Here's the thing, you don't have to answer the question. Are you getting water boarded right now anon? Also, I don't care about your opinion of the question itself, don't be a redditor and critique the question as an answer.

this little dude needs to get laid

>>76600008
I wasnt asking about that.
>Do you prefer chocolate or vanilla ice cream?
>I actually like strawberry myself
This is level of retard I'm talking about.

Why do blacks put on muscle so easily?

>>76600036
>Its not a false dichotomy, you don't understand what that means

>>76600084
Steroids. The answer is always steroids. And when they tell you they're natty? It's steroids.

>>76600051
How obese are you?

>>76598977
>too much protein beyond the 1g per 1lbs of lean mass can pose risks for kidney stones
yeah at 3+g/lbs or if you have bad kidneys

>>76599079
>axial loading
you're too dyel to worry about this

>>76599277
1g per pound of LEAN body mass

>>76599299
calculate tdee
take away 300-500kcal
how is that hard?

>>76599468
calf raise machine
but since I don't go to a gym calf raises against a wall and on a slant board

>>76600036
really got your panties in a twist huh?

Homegym Q, I only use DBs
Should I get an adjustable bench? The reason I ask is I've been doing Floor Press for chest and Seated OHP on the floor.

I don't plan on getting a barbell

Is there a catch to it?
20g of proteins for 100g of pasta.

>>76600691
You already know what you want to do, you just want a stranger to validate your thinking. Go ahead and get it or don't, I agree with you.

>>76600691
eventually yes you should
>>76600711
poor protein quality and expensive
and why are you eating pasta anyway

>>76600725
One can't always eat rice, anon. Pasta + a bit of butter tastes great.

What could I do to improve my split? Assume all exercises are done in 3 sets in a 5-15 rep range, depending on the exercise.

>>76600760
>Pasta + a bit of butter tastes great.
lardass

>>76600760
>Pasta + a bit of butter tastes great.
how very /fit/ of you

eat potatoes if you want carbs for some reaso

>>76600761
dyels are so silly

>>76600776
I'm below 60kg (male).

>>76600782
>dyels are so silly
bruh, I can do 1234. If you think my leg days are bad, it's because of me wife.

>>76600811
the "legs" day is the least bad actually

>>76600821
Then what's the problem? I got the strength part up in the push pull portion, and isolation work for hypertrophy in the upper portion.

>>76600721
What a useless response from a worthless individual

Is this the ultimate core flex?

How can I train with the ultimate goal of being able to pick up and carry women all around? Seriously the idea of being able to easily carry around my future wife fills me with so much motivation even if it probably won’t ever happen

>>76601097
Squats and the olympic disciplines, add in some OHPs and you're golden. Being able to pick up my wife and carry her was a big ego boost for me when I started lifting. Good luck, anon!

>>76601097
A decent emulation would be sand/water bags, or you can buy a full size $1000-2000 sex doll that's accurately weighted (just for lifting and throwing around of course)

>>76600429
bros doing calf raises against a wall and calling anons dyel, self report
Also that's not what I asked dumbass, see >>76600051

>>76601416
Strawberry is the worst of the three. Do you at least like the others, too?

I've had a persistent very low level headache for weeks on end, it's only really noticeable when I'm very tired and I get the occasional sharp ping in the same place in my head (again, very mild).

Is this just stress (I've a lot of things on my plate at the moment) or should I see a doctor?

What is the point of training if I'm always too tired/sore to reap the benefits?

>>76602000
huh?

So i miscalculated and could’t quite hit my macro goals without going overbudget with my calorie deficit. You think it would be better to get a scoop of whey and hit my protein goal for the day or keep it like this?

>>76602360
if you trained today then yes
if you didn't then no (if you care about weight loss)
if you didn't then maybe (if you care less about weight loss)

>>76600829
Anyone help a negro out?

Does anyone here also use HSN whey protein and can tell me where I can find the best before date?
The packaging literally says
>see package
which is useless as fuck since I can't find it for the life of me

>>76602884
it's either on the back or on the underside
which I'm guessing from the pictures because that's obviously where it'd be