Thread 76788702

Ill start with my question : can someone recommend me a beginner bodybuilding routine?

what's the best way to get back into lifting if I haven't consistently lifted in a month?

I wonder if I should just do my usual PPL split with lighter weight, or if I should do a few full body exercises each workout to sort of wake up my muscles that have been dormant for so long

>>76788702 (OP)
Do pushups every day

Is a 30min session worth it? I can currently only go to the gym thursday as im working from home and weekends
Thinking about going tuesday and do a 30min session so i can come back home and get ready for work, would that be worth?

How the fuck do I fix my middle of the night insomnia?

>Good sleep hygiene (routine, lighting, timing)
>Avoid caffeine after 12pm (I go to sleep around 1AM)
>Exercise most days, between 5 and 7
>Don't eat after 8
>Take all the goysupps like Mag-glycinate, zinc, apigenin, etc.

am i lifting too much weight?
>see people say you should rest just 30 sec to 1 min per set
>tfw need 5 min to have full strength to do another set

looking to get some tattoos for the first time,

where's a good place for them that won't make my muscles look less defined or stretch over time? im past the beginner gains phase

Apparently I some fucking how have a mild muscle sprain from doing a pullup.
> Inb4 too weak for pullups
I was doing 45x10 weighted pullups and on my last set of my amrap bodyweight pullups I felt a pain on my right side. Doctor says I need to stop lifting for 2 weeks but that's not gonna happen so what exercises can I do in the meantime besides cardio? Just arms?

>>76788702 (OP)
What would be a good exercise selection if I want to do Westside for Skinny Bastards 3 but I only have access to a barbell, plates and a pullup bar?

How often should I do cardio if I'm not concerned about it affecting my lifting? As in, should I just do it every single day, or do I need rest days with cardio? If I'm trying to actually improve my cardio should I just go hard as I can every single day?

Are there any workout programs that help you attain twink/girly physique and also are there any ways to compress one'a ribcage a bit? I mostly roon and do basic lifts with low weights so far.

>>76789150
Nothing is going to alter your bone structure. If you want to try to look girly then ignoring your bone structure you need to get very lean and work your lower body alot (emphasis on the glutes).

>>76789156
I'm very lean at 104lbs and most of it muscle. I asked for ribcage bs because i have mild kyphosis and it bascially blew it up in all directions.
Any tips for that potentially? I understand if thats just that and nothing can be done, but in general what could i do to improve my posture and hopefully reverse SOME of it.

>>76789164
No clue on that one, sorry anon. If anything CAN be done it's likely hocus pocus stuff that may or may not work and you'll need to sort through the snake oil. Unless you're extremely short I'd actually say you should bulk up by at least 20 pounds and go really hard on the lower body exercises.

>>76788844
It was shit bed for me.

>>76788702 (OP)
unironically the reddit template picker works really well. each sheet from the document corresponds to a template, you just pick one (e.g. 3x full body) then follow the instructions. (not sure if it's gonna let me post a link the link is gonna work)

https://docs.google.com/spreadsheets/d/1YzCIOK1FeglG_omh-3arFJIzFdR6Skk5_epOrp8wXws/edit?gid=209148479#gid=209148479

>>76788708
Doing anything at all. It's better to just hit the gym and do a few sets with no rhyme or reason than to overthink it. Anything that'll get you feeling like you accomplished something and re-ignite your drive will be good enough
>>76788805
It's not ideal but it's better than nothing, especially if you're only free one other day of the week
>>76788848
Some lifts are more taxing on the body than others, especially the heavier you go. If you need that much rest, take it. Decreasing rest times between sets is also a form of progression too, so if you're stalling on the weight but are taking less time between sets then that's still progress

>>76789172
I'm 5'6 but desu i could use some weight just to "sculpt" with it. My legs and hips are doing ok desu it's just the fucking upper torso that makes me want to scream.

>>76789535
5'6 is pretty short, so instead of "at least 20 pounds" I'd just say 20 pounds, period.

>>76789469
>reddit
>>76788702 (OP)
equipment?
>>76788708
>PPL
lol
>>76788848
depends on the exercise
>>76788886
>where's a good place for them
nowhere, retard
>>76788893
>I felt a pain on my right side.
side what?
the lat? the trap? the oblique?
>>76789150
neck hangs x failure

>>76788848
There's no point in resting less than 1:30-2 mins for isolations, 30sec-1min rest is not enough and your set next will suffer, you won't be able to perform to your max.
For heavy compounds taken close to failure 3-4 even 5 min rest is perfectly fine.

>>76789677
>There's no point in resting less than 1:30-2 mins for isolations,
wrong
shorter rest times are a type of intensity technique for one
and for two, two minutes for rest is way too much for isos, unless we're talking about leg extensions and leg curls
>For heavy compounds taken close to failure 3-4 even 5 min rest is perfectly fine.
correct

>>76789687
If i rest just 30-40 secs after a hard set of tricep pushdowns for example, the reps on the next will be cut in half probably.
If i instead rest 30-40 seconds more i'll only do 2-3 reps less.
I'm talking only from a hypertrophy point, if your intention is endurance there's a lot to be said about shorter rest times.
Strongmen often use short rest periods for compounds because they need it.

If I started doing chin-ups instead of pull-ups for a few weeks (I want to focus more on arms) will I lose significant amount of progress in my pull ups?

>>76788848
5 minutes?! Wtf dude do some cardio

>>76789582
>I felt a pain on my right side.
> side what?
> the lat? the trap? the oblique?
Right oblique. I went to the gym today and was able to do seated curls but it hurt when it came time to pick up the dbs for my shoulder press and when doing tricep pushdowns. It's tender to the touch and hurt when I sneeze

Newish to lifting. How much protein should I am for per day? 100g? 150? I'm 185cm and weigh about 80kg

>>76788702 (OP)
>>76788708

SS or SL + arms and abs and cardio

>>76790456
0.8g per pound of lean body mass
So if you're 20% bf, that's like 112g
That's 15% more than you can process under ideal conditions without anabolic steroids

>>76788848
3-5 for strength
.5-1 minute is retarded

For maximum performance, your HR plummets after a set, then at the top of the rebound, it passes your resting hr and that's the ideal time to do the next set

>>76788844
Eat better macros (less protein, more fat)

>>76789103
probably just want to make sure there's rest time between your lifts and your cardio sessions, whether that's doing one in the morning and one in the afternoon or alternating weight training days with cardio

>>76788708
show up
lift weight
grunt

Repeat

What calisthenics exercises should I progress to? I feel like I've really gone far beyond the Goldilocks zone for building muscle with these rep ranges.

Routine (m/w/f):
33 push-ups
66 wall push-ups
64 shoulder taps
66 dead bugs
42 one-leg planks
90 second hollow holds
90 second glute bridges

I superset them with around 30-60 seconds of rest in between, 3 sets.
Yes this very well could be a shitty routine (I did ask chatgpt for some advice, god knows why) but it's worked for the past few months and now I would like to do better.

>>76789469
nta but thanks for link. been looking for some ideas for a 3x full body routine. This will help

Why does most cheese constipate me but mozzerella is fine?

>>76791157
That looks like a world of warcraft player posture correction routine and not strength building one.

>>76790205
minimal loss due to neural adaptation but not really strength loss
>>76790259
just leave it for now
let it heal in a caloric surplus for a week
then come back to lighter lifting while being careful about it
>>76790456
about 140 for now
>>76791157
look throught the archives for calisthenics progression images in /qtddtot/
>>76791359
fat content?

What the fuck? This shit costs nothing and adding a teaspoon of it to a protein shake makes it fill me up like a whole meal. What's the catch??

>>76791487
large amounts cause indigestion and constipation as the gum expands and clogs your guts
crazies will say something about it being bad for you gut microbiome but I don't believe that

Best 4 day program for intermediates? I'm tired of bulking to chase strength.

Skeleton here, ~186cm used to be around 75kg then went up to 80 and got really sick and dropped back down to 75. Since I still looked thin-ish at 80 I might try go harder and get to 85- question is is there a certain way to go about this/things i should eat beyond hitting protein? Last time I gained weight pretty quick which was good but while I grew in muscle there was also fat there which I haven't really experienced before growing up thin, which I naturally expect would grow if I gained even more weight
Or should I just get to 85 and then worry about cleaning up the diet and maintaining that weight when it happens

Is icf 5x5 good for a beginner more interested in aesthetics?

I just started a bulk this week. How much water weight, and over how much time, is normal at the beginning? I’m just not sure when I would start seeing that .5-1lb a week gain that I’m aiming for.

>>76788702 (OP)
started madcow, problem is on bench i'm wondering why am i adding weight to each set instead of starting with max and going down? am i overthinking how much i'm exerting by that fifth (and heaviest) set?

New here. Planning on losing around 100lbs, is it a weight loss that leaves lots of loose skin? I don't want to end up looking like shit. I'm 35, so I'm not that young anymore.

>quads and traps are not big, but only muscle group that little ahead in my body
>skip entire traps in pull workout
Am I a pussy for skipping the most dominance muscle in my body just because of worrying of it getting too big?

I irritated my back muscles while deadlifting a few weeks ago. Didn’t feel a pop or anything but a lot of soreness. I rested it and did stretches for a while and eventually got back to doing squats, benches, etc without incident. There was still a small amount of pain here and there but nothing that limited mobility. Decided to try to deadlift again and felt a pop during my second set and now the pain is back in full swing around the whole posterior chain but mainly concentrated on the lower back. Not sure if I re-irritated my soreness or if it’s something more serious with my discs. The pop is concerning but the pain is more like a moderate soreness than something sharp. The pop felt something like when you decide to cracking your knuckles. I can walk okay with some pain but it gets worse when I do anything with the lower back like twisting or bending down. I wouldn’t feel comfortable attempting to touch my toes. It’s been almost 24 hours. I actually happen to have a doctor checkup tomorrow out of sheer coincidence. What should I say to him?

>>76792023
300-500 kcal surplus on training days, see where it takes you after two weeks
add/lower kcal if weight gain is too fast 2lbs a week is probably too fast so aim for about a pound a week or 0,5kg
>>76792131
>is 5x5 good for aesthetics
no, 5x5 is for strength
>>76792134
>How much water weight, and over how much time, is normal at the beginning?
depends on what you were eating before and what you are eating now
if you were carb depleted and are eating carbs then about a week
if you were just low salt (stupid idea) and now are getting more salt then that would be ~3-4days
>>76792179
>100lbs overweight
>35yo
loose skin is more than likely at this point even with collagen/gelatin supplementation
accept it and lose the weight anyway
>>76792201
just do 1 hard set for maintenance
unless you are really really trap dominant and it's breaking your silhouette
if the traps are drowning out your neck then start neck training
>>76792214
>What should I say to him?
that you felt your back pop during deadlifting
if you're lucky, rest and rehab will get you back in shape
if you're unlucky you're injured and might need medical help
either way check out this guy: www.youtube.com/@lowbackability

>>76792269
Ice cream fitness 5x5 not stronglift 5x5

>>76792214
I would see a chiro or PT for some manipulations
Make sure to ice the area

>>76792201
Quit rolling your shoulders forward so they don't look so big

>>76792179
There are a bunch of factors

You'll feel way better regardless of loose skin or not and you'll add years to your life assuming you don't just gain it all back

>>76792134
The first 5-10 is mostly water

>>76792131
Just adding arm work, ab work, cardio and maybe some accessories to SS or SL would be superior

>>76791630
>intermediate program not for bulking nor for strength
Just do whayever, man

>>76792138
The ramping up sets are primers for the top set. Do the program as is or do something else if you don't like it.

>>76789103
build up your cardio and take the rest days, especially with lifting.
start out with intervals three times a week, i like using kilometers because its easier to add them to a program. half jog, half walk each kilometer for a few weeks. then go to doing 75/25 jog walk. weekends i like a longer run so i worked up to a 10k. vo2 max from apple watch shot up drastically in the last three months doing that.
eventually you could just stop doing the walk portion but i kinda like having the break

>>76792308
aye aye captain

>>76791630
Post your symmetric strength avatar

>>76792023
If you're 15% body fat, you want to eat about 112g of protein a day (that's 15% more than you can process) then I would triple that for carbs and get the rest of your calories from fat
Cardio is the biggest guarantor that you'll be adding as little fat as possible, but you obviously have to eat more to counter the expenditure

Is this a good ppl for a beginner if i add more reps and sets for aesthetics?
https://www.muscleandstrength.com/workouts/3-day-PPL-workout-for-beginners

>>76792431
>3-day-PPL
No.

Fuck all these routines is giving me "analysis paralyzis" dont know what to choose. Just want a simple beginner program for someone caring about aesthetics

>>76792632
Do this.

>>76792431
>ppl
>good
no
>for a beginner
especially not

also shit flavour(workout) of the month website

If you wanted to just focus on biceps and, if necessary, sacrifice training the rest of the body how would you do it?
If you’d do it by doing as many sets per week as possible, how would you do that? Many sets few days per week or few sets many days per week?

>>76792663
PPL is fine for a beginner, but 3-day is retarded.
>no it isn't because it's too much volume
You can stop lifting after one set if you want.

when doing a 4 day upper/lower split, if you had 2 exercises per session for the same muscle, would it be better for hypertrophy (not any other factors) to group them closer or farther apart within each session. for example for hamstrings, would you want:

*other exercises*
Leg Curl
RDL
*other exercises*

OR

Leg Curl
*other exercises*
*other exercises*
RDL

>>76792818
I would do RDL first, it's easier to take leg curls to failure.

>>76792864
this is just an example for my question, I don't actually do this, but thanks

>>76792699
3 day ppl is retarded because too low frequency and you should just do U/L or fullbody
6 day ppl is retarded because too much frequency and your joints will explode
>>76792818
most often together
very very rarely is there a case for splitting

Who started the meme that cardio is bad?

>>76789469
This thing actually works? Even on 6 day work programms it has like 3-4 excersises per day....

Can VitD supplements cause nausea? I've started feeling bad and even dry heaving after taking my supplements (which have never bothered me for years) and the only one I've changed is upping the potency on the D one from 2000IU to 5000. I take them with meals and all that good stuff.

PLEASE someone help me get a good routine. I've had some experience in the gym but I've heard PPL is shit. I'm trying to find a good upper/lower split while on a cut but I cannot find anything good. Please spoonfeed me your routine brahs.

>>76792658
what does the x mean in AxBxCxx? Rest days?

>>76793227
you take one 5kIU pill and feel bad?
you must've gotten unlucky and gotten a bad bottle, I haven't heard of vitd causing nausea and it never did for me
>>76793241
equipmnet, training age, how many days per week can you train?
>on a cut
drop volume by up to 2/3rds(start with half) and keep intensity and weight on the bar the same

I been following this bro split
nordiclifting.com/blogs/fitness/sculpting-success-the-ultimate-guide-to-bro-split-training
Is there any workout to add or how can i improve it more?

>>76793266
>equipmnet
Got a gym I go to, decent enough stuff
>training age
not sure how I calculate that; I've been going for like a few years now
>how many days per week can you train
3-4, possibly 5

Opinion about boostcamp app routines?

>>76793266
I don't even know if it's the D, that's just the only one that's changed. For what it's worth it also has K and magnesium.

I'm 31 years old and I started going to the gym.I came across a guy I know there, an he asks me which exercises will I do, what program, etc.., and I said I'm going to start a 2-day or a 3-day split (for example, chest, triceps, legs and abs this workout, biceps, back and shoulders the next one).
He told me that since I'm a total beginner I should instead do three whole body workouts per week for the next month or two, with 3 or 4 sets per muscle group and only then start splits like this.
Is there merit to this? Also he was confused I was doing 5 sets. He finished three groups of muscles by the time I was done with chest and triceps.

Can someone here recommend a linear progression hypertrophy routine?

>>76788997
Do deadlines, steinborn squats, rows, and pushups. Bonus points for using the bar like an ab wheel

>>76793339
Deadlifts. I hate my phone so goddammit much sometimes.

>>76793269
>Is there any workout to add or how can i improve it more?
you stop doing a bro split

>>76793274
>like a few years now
so you're at least intermediate
>3-4, possibly 5
4 is enough

so while you're cutting I say something like this:
for an Upper
2-3 sets of pressing (incline dumbbell is my favourite and I think best use of your time, at least hypertrophy wise)
3-4 sets of a good row that hits your whole back
but if you don't know how to row like that then
2 sets of rows (neutral grip is best)
and 2 sets of lat pulldowns/pullups/chinups
2 sets for triceps of whatever you like
2 sets of bicep one of which really should be hammer curls and one normal of whatever variety
2-3 sets of 12-15 rep lateral raises
2-3 sets of facepulls

you can do chest/back/tricep/bicep
or back/chest/bicep/tricep
whichever order you feel like

for a Lower
2-3 sets of a lying leg curl > seated leg curl > rdl
2-3 sets of a leg extension >bss > lunge
2 sets of a leg press/hack squat
2 sets of calves

2 Uppers and 2 Lowers
or if you want to go down to 3 days U/L/U one week and L/U/L the next
if your recovery is bad then go to the lower set amounts

>>76793299
ai slop

>>76793304
magensium can give you tummy aches but only when taken on an empty stomach
I guess skip the D for a few days and see what changes or do an elimination test

>>76793317
>since I'm a total beginner I should instead do three whole body workouts per week for the next month or two
good
>with 3 or 4 sets per muscle group and only then start splits like this.
bad
start with 2 work up to 3
>Also he was confused I was doing 5 sets.
I mean why are you doing 5 sets? do you want to do strength work?

>>76793336
why do you want linear progression specifically?

>>76793357
>you stop doing a bro split
No. I gotten good gains I also like the simplicity

I started jumping rope in my garage to supplement my Winter cardio. I'm shit, but getting better. I'm struggling to find a rhythm. I want to be able to listen to some trance or steady tempo music and jump along to it like at a concert or something. However, I can't find the way to sync up with music. It feels most natural to jump up on the beat, but this makes the sound of my feet hitting the ground and the rope hitting the ground not in rhythm with the music. It throws me off and I feel like it affects my performance. Conversely, if I try to line up my feet or rope tapping the ground with the music, I have to jump with some nonsense timing. Everything I've tried feels a little bit off.

Jumping without music is an option, but I prefer music to the sound of my nuts smacking against my thighs.

How do I get better? Can I incorporate music in a satisfying way like running or not?

>>76793357
>why do you want linear progression specifically
Im literally retarded. I have no clue about "RPE" "RM" and other terms and its just stressing me out.

>>76793366
checked but why ask for help if you're not even gonna consider it?
>I gotten good gains
beginners get gains from any and every type of training

>>76793374
are you capable of a simple double progression with additional "train close to failure" or at least "train hard"
for one RPE and RIR recquire being an advanced non-retarded lifter to recognize at which number you are and at which you should be and for two they are not necessary
hypertrophy programs will naturally have isolation movements which cannot follow a linear progression by virtue of using smaller, comparatively weaker muscles

>>76793373
>How do I get better?
by practicing
>Can I incorporate music in a satisfying way like running or not?
I dunno you tell me after trying a bunch
also when you get better at jumping you will be able to better keep a tempo and adjust it

>>76793357
>I mean why are you doing 5 sets? do you want to do strength work?
I thought that can be controlled by number of reps in a set. Like, 5 reps per set for strength, more for hypertrophy and so on.
So if I do 2 sets per group, what number of reps do I do?

>>76793111
anyone?

>>76793426
>I thought that can be controlled by number of reps in a set. Like, 5 reps per set for strength, more for hypertrophy and so on.
well yes sets are responsible for whether or not you're doing more strength or more hypertrophy but at the end of the day you still need a certain amount of volume to grow
so since strength training does less reps it needs a set or two more than hypertrophy training which instead does more reps
>So if I do 2 sets per group, what number of reps do I do?
8 to 12

>>76793111
>>76793435
>6 day training
simply no, unless you take steroids

>>76793443
So what's better, full body x3 or 4UL? I ask that cuz my gym can either sell me a 3x week programm that's ofc less than full week so if it's the same result then i can save some bucks...

>>76793443
Thank you.

>>76793449
>I ask that cuz my gym can either sell me a 3x week programm that's ofc less than full week so if it's the same result then i can save some bucks...
definitely do not buy a program from your gym

>So what's better, full body x3 or 4UL?
it's easier for beginners to stick to a 3 time a week routine
but if you find yourself disliking fullbody then obviously go for U/L
try this for now but skip the back extension https://bodyrecomposition.com/training/beginning-weight-training-4#My_Beginner_Machine_Program

>>76793443
>8 to 12
Thanks. Also, how long do I stick to this, and when do I increase weight/reps?

>>76793471
I meant the membership. They either sell for 3 times a week or full week. Sorry for not explaining it right.
I'm not really a begginer but never went more than 3 times a week full body, but now that i have more time i wanted to try a 6 days, that's why i am asking...

>>76793486
oh I confused you for the first anon
also
>They either sell for 3 times a week or full week.
what the fuck, that's ridiculous, where does this retardation exist?
I mean if you can only get 3days vs 7days then you could do a 3 day U/L
like U/L/U one week and L/U/L the next
>I'm not really a begginer but never went more than 3 times a week full body,
how long have you been training for and I assume you wanna switch from fullbody?

>>76793481
you start with a weight you can do for 8 reps then on the next workout you try to do 2 or at least one more rep and so on until 12 reps
and after a workout with 12 reps on the next one you increase the weight by one block on machines/cables and 5kg on barbells and 1 or 2,5kg on dumbbells

>>76793505
>how long have you been training for and I assume you wanna switch from fullbody?
Been dropping it from year to year. Like i traind for 4-5 months and drop it for like 4 months and picked it up again. So it's the same now, except it only has been 1 month. I just wanted to know how much difference is there from full body 3x week to a 4 day UL (since you already said 6 days it's just plain madness and i'm not using steroids ofc)

>>76793521
>So it's the same now, except it only has been 1 month. I just wanted to know how much difference is there from full body 3x week to a 4 day UL
since you are at the beginner stage and you will progress through it more quickly due to your experience
for like 3-4 more months you should get back to strength on fullbody and then it would be beneficial to switch to U/L afterwards

it's just hard to do fullbody 2+hour long workouts compared to other things after you reach a certain weight on your exercises

>>76793505
Thanks again. How long do I stick to these full body workouts?

>>76793392
>by practicing
How do I practice better?

I'm cutting.

5'7 178lbs

According to my Renpho smart scale, I have 132lbs of pure muscle (I know it's not the most accurate measurement but it's the best I can do).

I recently started taking creatine.

Will creatine delay my weight loss progress?

I've been stuck at 178lbs for a few weeks now, but I do see my muscles are starting to take good shape (particularly my shoulders and arms).

>>76793091
>6 day ppl is retarded because too much frequency and your joints will explode
Mine don't. 6-7 day for almost two years. Dogmatic fuckers just repeat shit and never try it, or do 12 sets a day for no reason.

Never even heard a THEORY why controlling intensity and volume while increasing freq would hurt joints. Hint, you do half the volume every day.

What are some good chest movements for.people with fucked up shoulders? I dislocated my left shoulder a while back and any pressing movements started hurting it over the last year or so. I know shot like flys work, but targeting the upper pecs has been challenging.

>>76793609
>I know shot like flys work, but targeting the upper pecs has been challenging.
incline cable fly. only thing that won't use shoulders is electrical stimulation.

>>76793579
6 months
then you can switch to a more focused program that will fit your needs, goals and limitations a bit better
>>76793585
be consistent and pay attention to what you're doing well/bad, adjust and keep doing it because gitting gud takes time
>>76793586
>Will creatine delay my weight loss progress?
by multiple kilos
also lean body mass is not equal to muscle mass, you do not have 60kgs of muscle on you

>>76793625
I'm creatine anon

So what do you suggest I do if I want to lose body fat, preserve muscle and hopefully get a flat stomach? Cut out the creatine, or keep doing what I'm doing? I go to the gym 3-4x a week, about an hour session every time. Push, Pull, Leg and Full Body workouts. I don't do cardio much.

>>76793598
your joints need time to rest, plain and simple
unless you're lifting light loads with low intensity in which case you're not really stressing the joints or the muscles

>>76793635
>if I want to lose body fat, preserve muscle
1 gram of protein per pound of LEAN body mass (calculate using navy method as it's likely more accurate than a scale)
keep training with the same weight and intensity but reduce volume by half or up to 2/3rds eventually
a flat stomach comes from being lean
>Cut out the creatine
no need since you already started, creatine makes you hold on to water so if you start taking it during a cut it just hides your weightloss for a while

>>76793625
Thanks.

>>76793449
6day (repeating 3 day) is fine for late novice, early intermediate
When you hit middle intermediate, you need to give yourself CNS recovery days, I ran Arnie's blueprint with just isolations on arm day from late novice to advanced strength

It's totally, completely fine, even optimal, as long as you're eating enough
Most dudes here don't eat anywhere near enough to handle the frequency+ volume

>>76793640
>your joints need time to rest, plain and simple
They need less time to rest with less volume, plain and simple. Twat.

>>76793481
You should really train the big compounds 3 sets of 3-6
You can't progress at 8-12
It's a lifting death sentence

>>76793241
Kek
Just do the heavy compounds and some accessories lmaoooo

U:
Bench 3x5
Row 3x5
Bench light or bench accessory 3x8
Chins 3 sets
Dips 3 sets
Heavy straightforward hammer curls 3x8
Ez skullcrushers 3x8
Bicep option
Tricep option

Lower:
Squat 3x5
Dead: warm up to 1 top set 3-6
Squat lite©®™ 3x8
Hip thrusts 3 sets
AB work 60 reps

ABxABxx
Every exercise to failure, don't be afraid to miss reps to increase weight but gain the reps back before moving up again

>>76793728
>double squatting and a deadlift at all
>especially for someone cutting
>and everything to failure
i didnt know it was possible to be this ficking retarded

>>76793692
your body has limits
you can't just "eat more" as if it would make the limits disappear

>>76793357
Thank you for the routine Anon, I just did upper.
Quick couple of retard questions I got though:
Sets should be 8-10 reps with last set being AMRAP right?
Also how long should I rest between sets/exercises?

>>76793755
>Sets should be 8-10 reps
yeah
>with last set being AMRAP right?
no, your recovery is worsened by the lower calories, you don't have to and shouldn't push to failure which requires a lot to revover from
stay within 1-2 reps away from failure
>Also how long should I rest between sets/exercises
enough to complete the next set but not so much that you go cold
the sets need to be difficult but completable
1-2 min for isolations
3-5 for compounds
more if you feel the need to

>>76793101
Dudes who starve themselves

>>76792818
Well, "hypertrophy" is widely misunderstood

You need endocrine stimulation through hard work to stimulate hormone production that then responds to muscle activation to build muscle

So, in the vein of what you're talking about, it's better to perform the best with each exercise which is why I'll do a push then pull then a push then a pull etc on upper body days

When examining leg day specifically, you should start with squat or deadlift and then work your way from heaviest to lightest given that all reasonable movements hit multiple parts of your legs at once so performing optimally on squat and dead is most important followed by hopefully some heavy glute work and then whatever bs accessories you want

Compounds will always be the best bang for your training buck which is why I always recommend leg day to be
Squat heavy
Dead
Squat lite©
Weighted hip thrusts
AB work

You hit every part of the leg muscle system, you stimulate testosterone production through the heavy lifting and you even stay even across your joints if you do abs at the end

>>76792699
Based and lifting red pilled
Most of your lifting capacity relies on your diet and cardio, not some arbitrary feelings about lifting programs

>>76792680
It's pretty difficult to actually progress beyond hitting something twice a week
To grow your biceps, I recommend heavy rows, heavy chins and heavy straight forward controlled hammer curls
Sets of 4-6 is best as long as you do enough sets
I had 23" arms at my peak lean(im 6'4 with a 6'7 wingspan so it didn't look as good as it would have on a manlet), but most of that is triceps but I could controlled hammer curl 65s for 7 sets of 5

>>76792539
I would probably just run upper lower assuming you eat enough
Looks like you need to focus on barbell rows and chins

Upper:
Bench 5+ sets of 5
Barbell row off the floor 3-5 sets of 5
Bench lite© or incline barbell 4x8
Weighted chins: 4-6 sets of 5-8
Dips 3 sets
Pull-up/downs 30+ total reps
Heavy straight forward hammer curls 5+x5
Skullcrushers 4x8
Bicep option
Tricep option
Shoulder flies 2x12-18

Lower:
Squat 3x5 or warm up to top set PR of 1-5
Deadlift: warm up to topset of 1-5
Squat lite 3x8
Weighted hip thrusts
Abs 60 reps
Cardio


ULxULxx
If you want shorter sessions you can move the arm work and shoulder flies to a day between U&L and lift 6 days a week

>>76792539
>>76793863
I ran that program as a 6day from late novice to advanced and hit a crazy FFMI after optimizing to my goal day

>>76793253
Yeah.

>>76793749
Those "limits" come from the amount of and macros of the food you eat, the health of your heart, and how high your testosterone is

Refusing to push yourself because you're afraid of some imaginary number of heavy reps keeps your test low and gains minimal

Doing hard shit is what makes you huge, not moving bitchweight extra times and wondering why you aren't progressing

>>76793755
For the love of God do bench, row squat and deadlift in the 4-6 range
The rest of the movements don't really matter on rep ranges

>>76793739
Stay small, little guy, idgaf
He can eat the same and lose weight on more volume
It's actually superior to just cutting calorie intake

If you haven't felt the bar bend on a 4.5+ pl8 deadlift, you really shouldn't be giving advice here

>>76792318
>>76792269
Thanks, I'll try to aim for those weight/protein targets. I'm already pretty close to both to hitting both so I'll increase and see how I'm going at the end of the month.

So I've been working out regularly 6 days a week, making good gains, going up weight. But I've plateaued with my muscles being so sore. Should I do a deload week or take a full week break?

fml im having trouble with energy. it's hard to pay attention in college and do assignments. i take preworkout (300mg) before i go to school then usually sip on an energy drink (150mg). then when i get home i lay in bed instead of studying or assignments. have another coffee or two before i panic cram or work...
i usually have a cigarettes with my preworkout and then when i get home and during the day
is it the cigarettes or caffiene. i try eating healthy food but i've gained like 10 lbs since september and stopped going gym

>>76793863
I'm already doing Upper Lower desu.
Maybe I need to go for more intensity. Thanks.

I'm a delivery driver, think Sysco. I often get 10k steps in a day along with a lot of lifting. But I want to maximize this. Should I use a weighted vest with 10%bw? It's getting into winter so I can wear it without getting super hot or odd looks.

>>76788702 (OP)
Can some one please for the love of God give me some exercises just with 25lb dumbbells to get my arms bigger?

how to remove belly fat that is literally where my body sticks all fat
i look like im pregnant or something
just cut?

What are some basic herbs/spices I need in a /fit/ kitchen. I have
>Onion salt
>oregano
>taco seasoning
>lemon pepper
Do I really need more?

>>76793912
you are unbelievably retarded

>>76794690
Paprika

>>76793950
you should stop training 6 days a week since as you say you aren't recovering
>>76794144
you have developed a caffeine dependency
if you don't take caffeine you feel like shit and you need 300mgs just to feel normal
you need to gradually get off of caffeine to fix yourself
>>76794190
it will burn extra calories but don't jump straight to 10% to let your body adapt
>>76794557
normal curls, hammer curls, overhead tricep extensions
if you can't increase weight then do more reps up to a point, reduced rest times, myoreps
>>76794661
>just cut?
yes, cutting gets rid of fat
also you probably have anterir pelvic tilt

>>76788702 (OP)
Is it okay to regularly carry 30kg scooter in hands on fourth floor?

That Kingsong / KuKirin scooter with 2KW motor looks awesome but it weighs 25-30kg. Will I seriously damage my back if I haul it on fourth floor?

What muscles do I target and what lifts do I do to be able to lift big fat body positive women, and bridal carry them from the couch to the bed?
High test replies only, plz

>>76794741
Get a sand bag for carries

>>76794745
Thanks bro

I’m 180lb from my goal weight. My bench press just arrived. I plan to no life and live in my garage, just benching till failure every day. Will this help me build a bigger chest and shoulders?

>>76788702 (OP)
How would you train EACH of these?

>Hypertrophy
>Concentric Strength
>Eccentric Strength
>Isometric Strength
>Negative Tension
>Aerobic Base
>VO2 Max
>Flexibility
>Range of Motion
>Coordination
>Balance
>Central Nervous System Activation
>Failure State Maximization
>Anti-Glycolytic Training
>Explosive Power

>>76788702 (OP)
Pick up weight, put down weight. Anything works as a beginner. Stop thinking about it and do it.

>>76794741
Zercher squats.

>>76794774
No, stupid. Recover from training and work more than your front delts.

>>76794843
Hey guise make me an expert in all things exercise physiology but make it fit into a tweet. I'll refer you to the beginning of this post. Pick up weight, put down weight.

>>76794856
>Zercher squats.
Thanks

>>76794733
do you train at the gym?
yes - no problem
no - maybe problem

>>76794144
If you're caffeinating or smoking with food, that's your problem

You should eat, wait 2 hours, have stims, wait 2 hours, eat, wait 2 hours have stims etc

>>76794150
The only real difference between novice and advanced programs is heavy volume and light volume optimal bodybuilding will always be hitting stuff twice a week

Zerchers fuck up the nerves on my elbows, how long does it take to get used to them?

>>76794856
>Anything works as a beginner
retard

>>76794714
You trying dispell work that got me way further in my lifting progress than whatever stuff you do instead of listening to my advice is holding you back

Eat more, lift heavier at volume, hit everything twice a week
That's literally all their is to getting big and strong

>>76794690
When cooking ground beef, I always dump a $1 back of frozen chopped onion and a can of black beans into the pan first to make it go further

>>76794741
Heavy deads and heavy squats and heavy rows

>>76794661
Eat way more fiber and do ab work before cardio

>>76794843
Thinking about any of this trash instead of focusing entirely on lifting more weight more times is holding you back

>>76795239
Only weak men think zerchers are good
Just train back squat and deadlift heavy

>>76795257
I want to use zerchers as an accessory.

>>76795310
Why?
Just do front squats
They won't put shear forces on your elbows like zerchers but load your body the same

>>76794719
Nice one thank you anon.

>>76795317
I don't do front squats because I don't have wrist mobility for them.

>>76795356
then improve your wrist mobility

>>76795356
You can either move your grip all the way out so you don't need the mobility with a proper racking position or you can cross your arms (hands on bar on opposite shoulders) with shoulders lifted to maintain rack position

>>76795382
>you can cross your arms (hands on bar on opposite shoulders) with shoulders lifted to maintain rack position
This actually felt good, thank you.

Whats the recommended route for oral testosterone?

I want to get on test but i am scared of needles send help pls. There seems to be a lot of different options and price ranges.

>>76795606
Red meat, eggs, fish.

>>76795606
>oral roids
the recommended route is not doing them unless you want to get on a liver transplant list

>>76795244
why are you projecting your lack of progress onto anyone that disagrees with you
I feel like I've seen this exact post with these exact sentences at least once or more in each qtd thread for the past few weeks

I started using an ezcurl bar with 25lbs plates, and I'm having extreme wrist pain in picrel. On the up-curl, I feel a pain in my wrist/forearm bones and tendons, starting from the pinky going down 5". The next few days, I can barely twist my hand. Something is seriously fucked up, and I don't think it's my form. I can do reverse-hand curls, but the weight is a bit too much and I don't have lighter plates. I normally curl 30lbs x12 sets dumbells.
Should i switch to a straight bar? Closer or wider grip? It's hard to get a comfortable grip on this thing with how it rotates

>>76796108
It is your form, also lower the weight.

>>76796108
train forearms and wrists and get a new ezcurl bar that has angles that work for your body

Does the T boost from nofap accelerate injury recovery?

>>76796371
yes, higher testosterone does lead to faster recovery

>>76796371
The real benefit is that you aren't slowing your heart through nutting so you recover faster
This can be achieved through cardio alone tho

>>76795736
Kek
I've passed 3/4/5 under 20% bf and done 295/385/475 under 10%

You can't even bench lmao2pl8

>>76796683
I'm doubting if you have ever touched a barbell at all

>>76796703
Spoken like a small dog
All bark, no bite

pathetic nigger

>>76793357
>>76793274
Amount of time training DOES NOT equate to actual progress
Check symmetric strength dot com for your actual lifting level

>>76796778
Chihuahuas are all bark and all bite

Advice for how to lock in proper pelvic/back position on deadlift? I went from catbacking, putting huge pressure on my lumbar to now overextending, which is better but still giving me a sore lumbar. Also my mid back kind of hurts so I must not be locking in my lats enough.

>>76797161
You just answered your own question

>>76797165
So my lats will also set my pelvis? I just get all nervous about fucking up my back that I end up over focus on it.

How much does eating schedule/pacing affect protein synthesis/gains?
I usually don’t have time for breakfast and am too broke to buy lunch.
I’m trying to bulk and end up eating like 3k calories in two meals, one when I get home from work and one immediately before bed.
I’m mostly worried that I’m wasting protein if I’m eating 75-120g in one sitting (depending on what I’ve eaten already that day).
If I really have to buckle down and be autistic and eat throughout the day I’ll work something out or pre-make a bunch of gruel to haul everywhere, but how much does it actually matter?
Does my body actually waste protein past a certain point?
Am I fucking up my gains doing T(wo)MAD?

sources would be much appreciated

>>76794856
Not him but what works side (and rear) delts the best?
Been considering adding ohp to my bench day but my shoulders are kinda fucked up and I feel like lifting heavy enough to make decent gains might dislocate something.
Still willing to try though, I suppose.
Would be stoked about a pull option though.

I have a four day gap when I am unable to work out, after two days of recovery does it actually matter what I eat those other two days off?

>>76797259
You should always eat meat and fat, you’ll produce enough glucose even on training days. Have a carb day once every 4 days, less frequent if you’re cutting

>>76797161
Glutes + abs + lats
Tense while neutral while standing up

Mid back is bad because it means you're moving your shoulders at the top (or bottom) which can blow your thoraco-lumbar junction

Squats and deads are basically just bracing as hard as you can while lifting

>>76797254
Leaning forward shoulder flies are best for lateral delts.
You can upright row, face pull, but if you actually train row/pull-up/chin up heavy at volume, flies should be plenty

>>76797259
You have to eat
Maintaining similar macros to what you eat on training days but a few less calories is ideal
Carb cycling like the memester said can set you up for bad gym days

Trying to get fit, decided to start doing calisthenics since I can get started with just a pull-up bar and some bedsheets. Before I started, I noticed my right arm was a bit bigger than my left. I figured this would go away, since all the exercises I'm doing are symmetrical (pull-up progression, rows, push-ups for arms). Instead, the difference has grown exaggerated. My left arm has barely changed, while my right arm is growing larger.

How do I fix the coomer physique? Some kind of isolated exercise on the weak side like barbells?

>>76797378
Yeah I have a back day where I do rows 4x8-12 and chin ups/ pull ups 4x8-12 so I’ll just add cable flys to my chest days, tight.
thnx m8

>>76797543
what the fuck are the bedsheets for?
Genuinely curious.
Also idk you’re probably using your dominant side because you’ve got muscles there that are literally doing the heavy lifting (namely during chin ups and stuff).
Just keep at it and make a conscious effort to engage your non-dominant side and make sure to eat plenty of protein would be my advice m8
but I’m not a fitness doctor I was here to ask questions, for what it’s worth.

>>76797838
I use the bedsheets for doing incline rows.
https://www.youtube.com/watch?v=wr8ZA-cvH3s

Was this guy lying about his training philosophy or he actually train one set per muscle group?

How do I load legs if the maximum weight I can load on my current equipment is 120kg and I already reached that?
I fucking love squats.

>buy a barbell
not possible, for now
>split squat/lunges
maybe I'm just new to these movements but they're just not as fun as squats, the feel unbalanced and that they aren't hitting my legs as hard.

>>76798035
… Are you just doing bodyweight squats?
Because that’s what this sounds like.

>>76798074
No
I'm loading with 2x60kg dumbells if that's not clear. 60kg is the weight limit on my dumbells.

I don't feel anything in my pecs when I'm benching. Feels like only my triceps are working.
I must be doing something wrong, how to really activate them?

>>76797225
>I’m mostly worried that I’m wasting protein if I’m eating 75-120g in one sitting
you're not
>I’m mostly worried that I’m wasting protein if I’m eating 75-120g in one sitting
no
>How much does eating schedule/pacing affect protein synthesis/gains?
it almost doesn't except for one time

when you train fasted (at least 16hours after a meal), you should aim to eat as quickly as possible afterwards

>I’m mostly worried that I’m wasting protein if I’m eating 75-120g in one sitting
here I guess: www.youtube.com/watch?v=qrAudJznxAc
guy wrote a book too

>>76797980
>or he actually train one set per muscle group?
when he was pre competition and on meth yes
otherwise he trained just like everyone else
>>76798035
>>split squat/lunges
yeah, that's it
you can also do bodyweight variations like sissy squats and pistol squats which can kind of be loaded afterwards
>>76798433
have I got the thing for you
bodyrecomposition.com/training/benching-with-the-pecs

>>76798433
Some people (like me) need to pre-fatigue them first. Try starting off with 3x12 chest flyes before, or supersetting them with your benching.

>>76798475
>or supersetting them with your benching.
you would neither train the flys nor the bench nor the pecs properly that way

figures out that the standard 3-meal routine isn't killing my hunger
what does a 4th meal should look like?

>>76798490
Yes. You would.

figures out that the standard 3-meal routine isn't killing my hunger
what should a 4th meal look like?

>>76798074
kek
>>76798505
shit mane I’m having the exact opposite issue, I can’t seem to eat enough.
Personally, if you’re trying to keep it low calorie high protein I would suggest
>chicken breast
>marinated overnight* in balsamic vinaigrette (just get the cheap wishbone shit when it’s on sale, nothing fancy)
>oven roast @375-400 until it’s 165° on a meat thermometer**, takes like 20-25 minutes
>rest it for a bit, then dice/cube it
>toss cubes around in a bowl with ranch powder and some pepper, maybe a tiny bit of salt
>serve atop like half a fuckin’ bag of spinach that you’ve coated with a tbsp or two of your dressing of choice (I like to add a pinch of salt and a grind or three of pepper before mixing/coating)
>bonus points, I just keep one of those big bags of bacon bits that you can get from Costco/Sam’s for like $9 in my fridge so I can add bacon to anything
The bag of bacon also comes in clutch as fuck when I’m bulking and order pizza. Fuck no I’m not paying $3-5 for your meager sprinkling of bacon, I’ve got my own. And a broiler.
*balsamic is tight as a marinade because you can leave it for days and it’s not acidic to the point that it’ll tear up/break down the meat.
I like to just keep some marinating all week (depending on dates) and fire it when I need it.
**if you don’t have a meat thermometer, please do yourself a favor and get one. It makes chicken breast fantastically edible if having perfect steak every time wasn’t reason enough.

I’m not sure what happened here but >>76798523 was a reply to
>>76798505
For your extra meal.
Although, now that I’m using my brain I kinda realized you’re probably looking for something carb/grain-y and filling because you’ve hopefully gotten your protein quota taken care of before you need a fourth meal.

>>76798460
Fucking thank you mane, I’m about to strap in and watch me a YouTube vidya.
I’ve been thinking about it and was prepared to be reduced to carrying around a bucket of oatmeal all day or something trying to stagger my consumption lmao

>>76798541
>marinated overnight* in balsamic vinaigrette
Interesting. How does it taste?

>>76797831
I would train barbell row heavier than 8-12

>>76797980
When you roid, it doesn't really matter what you do

>>76798433
Bench primarily trains triceps.
To hit your chest, you need a little arch and then your elbows need to be down like 30° from perpendicular with your spine if youre standing and looking in a mirror

>>76798523
You need to be tracking your macros for the day
If you're eating too much protein and not enough fat, you'll always be hungry

Today is not a workout DAy but I am bored at home and there's this new chick at the gym. Should I go?

>>76798559
Protein farts would indicate you aren't processing all the protein you eat.
So would ammonia shits
You can only process 0.8g of protein for every pound of lean mass you have each day with the rest being dumped or wastefully processed into energy which isn't great for your gains

So if you're 180lbs@20% bf, the maximum protein you can synthesize in one day is about 115 grams under absolutely ideal conditions assuming you produce slightly more testosterone than average

So if you're doing OMAD like it sounds, it's very important that you're getting plenty of water fiber salt, carbs and fats to give your body the best chance of using all the protein you eat

>>76798687
Just do cardio and stare

https://leehayward.com/blog/steeve-reeves-old-school-bodybuilding-workout/

>Reeves claimed to have gained 30 pounds of muscle in just 4 months by using this routine!

>Exercise
>Dumbbell Swings (warmup) 3 x 15-20
>Upright Rows 3 x 8-12
>Bench Press 3 x 8-12
>One Arm Row 3 x 8-12
>Dumbbell Lateral Raise 3 x 8-12
>Incline Bench Press 3 x 8-12
>Tricep Press Down 3 x 8-12
>Barbell Curls 3 x 8-12
Seated Dumbbell Curls 3 x 8-12
>Squats (super set with next move) 3 x 8-12
>Pull Overs 3 x 8-12
>Breathing Squats (super set with next move) 1 x 20
>Breathing Pull Overs 1 x 20
>Deadlifts 2 x 8-12
>Good Mornings 2 x 8-12

How? This was before steroids too.

>>76798694
Might put in some chin ups and bicep work. Will die of heart attack if cardio. She better be there

>>76798696
Kek
Steroids have been around since the late 1800s
If you got to intermediate strength by running an LP like SS or SL and THEN did this program, assuming you eat enough and do enough cardio, you might gain some crazy mass but a noob doing this wouldn't do shit

I work out at home and I need a new mat, what should I be looking for?

>>76798781
Horse stall mats at a farm and fleet store

>>76798580
Idk… Slightly tangy (in a good way) but not overbearing?
Just the right amount of zest.
It’s not a crazy overpowering marinade no matter how long you leave it for, but it does eliminate most, if not all of the “plain chicken” taste that I’m also at a loss for words to describe right now.
Sorry mane, I’m spare parts from lack of sleep at the moment.
Try it though, it’s so insanely convenient.
Pairs well with pretty much everything, you can add it to pasta dishes, make wraps, whatever the hell you want honestly.
It’s good enough to eat plain.
>>76798691
I have had neither, I’ve actually been astonished at how non-gassy I’ve been my entire bulk.
I did recently find out my test is naturally high as fuck at damned near 30, my doctor straight up asked me if I was taking it lmao, so hopefully my body has been putting in WERK on the protein synthesis.
I’ll have to find out how to calculate my body fat percentage, I know the navy method is flawed.
My gym does these scan things and I might ask them to throw one on when I go down there to bitch about fees (they have been hard dicking me lately and I’m honestly about to switch gyms).
Thaaaanks, anon. You’re a pretty cool guy.

>>76798884
Some cheap calipers will get you close

I'm a 30 yr old woman are my numbers any decent? (Haven't recorded legs yet)

Chest press 55lb
Bicep curl 45lb
Incline press 20lb
Concentration curls 15lb
Shoulder press 48lb
Tricep extension 60lb
Tricep pressdown 20lb
Back extension 90lb
Lat pulldown 70lb
Ab crunch 110lb
Seated row 90lb
Rotary torso 130lb

>>76798993
>Chest press
Is this a gay way of saying bench press? If yes sorry but I have to say this is not good even by cis woman standards.
Check strengthlevel.com punch in your numbers and it will tell you. If you're trans that's wayyyy worse

>>76798696
Fucking hell, how long does that shit take?
Also, two squat slots one of them being a widowmaker? Hard to beleive, honestly.

>>76799028
Probably means the chest press machine.

>>76799028
Retard

>>76798462
>>76798475
>>76798672
Thanks. I'll try to change my technique to really feel the pec working instead of being stupid.
>>76798884
Thanks for the recipe, I'll try it next week. Please get some rest, anon.

I'm super tired lately and I regularly find myself forgetting to fap. In those cases, do I do it 2x next day or do I just let it slide? How not forget also, this shit fucksmeup

>>76798691
you were BTFO'd many times before why are you still posting this retardation, retard

>>76798696
>How? This was before steroids too.
incredible genetics, muscle memory, incredible genetics, high T (like men used to have), incredible genetics, a bit of overexaggerating due to time passed and to keep up the status

>>76799241
>find myself forgetting to fap.
good?

>>76788702 (OP)
I think the worst thing about cutting is how slow you have to do it in order to minimize muscle loss. I'm looking to cut from ~15% to ~10-12% which is only ~10 lbs of fat. But in order to have a successful cut that means I need to do it over ~10 weeks so that means I need to start cutting right around new years in order to be cut for my spring break trip.
Obviously not a question, but I felt like blogging about it so that I make sure I follow through with my planned cut instead of bulking too long/far

Total noob here. When doing squats, the center of mass should be above the midfoot. That means that if im doing the exercise properly I shoukd feel weight spread equally between the heel and the ball of the foot, and equally bewteen the outer edge and the inner point of the ball, behind the big toe?

I have thoracic outlet syndrome in both arms, my left was numb and I did tests on my right too and it came positive.
How fucked am I?

So, any books for club bells that are comparable to Kettlebell Simple and Sinister or Convict Conditioning?
As in, pretty simple system with a decent balance of movements to get going with for allround work.

Barbell rows make wrists feel fucky, including ez bars. What do

>>76800194
Use dumbbells.

>>76800127
mostly

>>76788702 (OP)
Is there a secret to having visible abs? I'm at ~8-10% body fat, but my body holds what little fat I have near my core. Started doing hanging leg lifts and russian twists as part of my daily routine. Seems to be helping, but like with anything, progress is slow.

I guess the better question is: what exercises + volume should I be targeting if my goal is to have visible abs? Losing more weight isn't all that practical for me.

>>76800365
>I'm at ~8-10% body fat, but my body holds what little fat I have near my core
somewhat doubtful
>hanging leg lifts
good
>russian twists
less good, real hard to keep proper form and those mostly train the obliques and not the abs
>what exercises + volume should I be targeting if my goal is to have visible abs? Losing more weight isn't all that practical for me.
typical calisthenics stuff for 3x10-15
if you have access to a cable tower then cable crunches are great

>>76800425
>somewhat doubtful
Agreed, but I'm actually rounding up from the estimate my macro tracking app gives. Wouldn't be surprised if I was higher body fat, though I'm pretty lean.
>typical calisthenics stuff for 3x10-15
if you have access to a cable tower then cable crunches are great
I'll drop the twists and pick up cable crunches, at minimum. I'm only a few weeks into training for abs, so I appreciate the tips. Honestly, I'm only a few months into strength training (years of cardio only).

>>76798920
I’ve actually got calipers because I throw pottery and use them for that, is that all I need?
I keep all my food notes in a physical journal and would be down as fuck to add some measurements.
How does that work, though?
With the varying body types and whatnot.
>>76799485
Idk homie, the dude’s answering questions in an informative manner.
Would you care to contribute anything that would better the thread and someone’s fitness journey?
>inb4 more shitposting and vulgarity is the immediate response, bonus points for invoking racism
>>76800365
I cut down to 155 at 6’3”, because I blindly subscribed to the “abs are made in the kitchen” maymay when I started dieting seriously for the first time in my life.
Leading up to this decision I’d lived a very sedentary lifestyle as a hardcore alcoholic, drinking a handle per day and eating like shit.
It turns out that after a decade of that, there are literally no abs to speak of.
So even though I was P.O.W.mode skinny/ hungry skellington I couldn’t see abs, my stomach just kinda dipped in at the front and sides like a woman’s.
I was told by many an anon that all I had to do was like two sets of crunches per week and I’d have visible abs at that bf%, which I absolutely was not doing.
I hadn’t even fugged in missionary in like 10+ years (closest to planking as I’d ever get organically lmao).
Eventually I realized starving myself any further just wasn’t going to yield abs and have been building up my core during my bulk.
I’m gonna let myself get a little husky again and then see what’s up once I go on another cut, I’m not scared of gaining weight now that I know how to lose it (what works for me).
I now have the same tiny lil chub as you speak of, it came back fast as fuck.
I’m just gonna amass a thigg as fuck core while I’m working on the rest of my body.
Slow and steady, just like any other muscle.
4x8-12 reps where I struggle like fuck for the last two or three. Simple as.

>>76800425
Not him, but I love Russian twists ;-;
I’ve heard that people avoid obliques but I’ve been trying to cultivate mine because of the way that my waist sunk into an hourglass when I got super skinny.
Is there anything flawed with that logic?
ty btw I will be looking into cable crunches.
I love going the gym in the dead of night so I can goof around with all equipment at my disposal and absolutely zero shame.

>>76800512
>>76800534
obliques are a hot topic because different people have different hips, different waists, different shoulder/clavicular widths different abs and different obliques AND are going for different looks with their physiques
and so it is a personal decision on whether or not you want to train them and if so how much
> I'm only a few weeks into training for abs
yeah it's gonna take a while to build them just like any other muscle but lucky for you, you will see every little bit of progress easily

>Is there anything flawed with that logic?
probably not but again it depends on how your obliques lay on your body
>Not him, but I love Russian twists ;-;
training abs is already annoying and keeping proper form when it's so easy to cheat during them is too annoying for me

check out scott herman on youtube, his older videos cover proper ab exercise form really well

>>76800579
Hmmm... is there any substance to the "obliques make your midsection look thick" meme? I mean, as a natural, can you really build the obliques so much it actually changes your shilouette?

I paid my gym's owner and licensed trainer 50 bucks to check my form and give me advice. I apparently haven't been bracing right when squatting, and don't push my ass or shoulders out enough to workout correctly. Was this a good investment to learn? There were other things like not bracing my feet enough when he benching.

>>76800886
You shouldn’t be squatting to begin with

>>76788702 (OP)
How to fall asleep faster? It takes me 1 hour minimum laying on bed just to shut down my brain.
I work out 6x every week.
I eat decently, consuming all kinds of meat.
My last meal is at 6 PM.
I don't drink or do drug.
Do I really have to screen-off 3 hours before bed?

>>76801295
>Melatonin
>Magnesium
>Vitamin D
NEEEEEXXXXXTTTTTTTTTTTT

>>76801295
I have a 30 minute end of day.
>Set alarm
>Screens off
>Clean any remaining dishes from dinner
>Pack lunch for tomorrow
>Brew coffee and put in the fridge
>Brush teeth
>Piss
>Read until the 30 minutes is up

Sleep like a baby

is my routine okay? i go monday, wednesday, and friday, and i do this in this order:
20 minute jog on treadmill
then
Zercher Squat – 4×6–8
then
Incline Smith Bench Press (Wide Grip) – 3×10
then
Farmer’s Carry

then on my offdays ill go for a walk for an hour

im wondering if i should move my 20 minute jog to after the weight lifting or keep it before it, because i heard that doing some cardio before weight lifting is ideal, but i feel like it wears me out too much to do weights

>>76801656
Why are you doing the least? What's your goal? You should specialize a little more. At least upper lower split.

>>76801295
you need to get into a parasympathetic state. there's a lot you can do. google it.

>>76801687
>Why are you doing the least? What's your goal? You should specialize a little more. At least upper lower split.
i dont want my whole life to be about going to the gym

>>76801656
>is my routine okay?
No upper back, no biceps. Maybe better than nothing but you could get weird posture from it.

>>76801694
all due respect, you're retarded.
Monday - Bench Press, pec flys, tricep push down
Wednesday - Barbell row, wide grip bent over row higher for upper back, bicep curls
Friday - Squats, some type of core workout

Save your silly jog and now it'll take the same amount of time and actually do something

>>76800886
I learned all of that for free on the internet.

>>76801656
Are you that skinny skelly zoomer at my gym? I swear I saw some turbozoomer do exactly that last week.

>>76800886
>Was this a good investment to learn?
an investment is something that brings you profit
you paid some morons to tell you things you could learn for free

>>76801911
no, i am overweight and 30 years old
i am trying to build muscles that make it so i can pick women up and carry them. also, i am trying to build my upper chest muscles to combat the fat deposits on my lower chest, and also, that's why i do 20 minutes of cardio

>>76801734
>two rows right after each other
dude

Why shouldn't I do the same exercises daily? I went from sedentary to daily incline treadmill for almost 2 weeks (resting for one day), and I noticed my calves are suddenly big and popping out. I didn't think it'd happen so soon, and I'm inspired to start using free weights and machines to intentionally build muscle. I don't really care about arms and just want to have nice, muscled legs.

I was pointed to this thread. I'm a newfag here, sue me.
>be me
>always been around 130lbs all my adult life
>always been reasonably fit without really trying
>a little lanky maybe, but toned and reasonably strong
>turn 33
>suddenly weight starts creeping up
>guess my warranty ran out
>turn 34
>weigh over 170 now
>starting to get a noticeable belly
>pants getting awfully tight
>alright that's enough
>get a little mini step master thing with like two pedals that you stand on and just walk with and they resist you
>walk on it until my heart is pumping, then keep going for a few minutes past that point
>do this around once or twice a week
>but sometimes I'll forget or just get lazy and don't do it for a couple weeks
>I'll usually do it every other day for a week to "catch up" when this happens
>also occasionally (just whenever I feel like it, no pressure) do 3 sets of 5 reps with maybe a minute's rest between each set of what I call "reverse pushups"
>i.e. lay on your back under a table, grab the edge, and lift yourself upward while keeping your body straight, like in a push up.
>kinda like a pull up and planking at the same time
>3 sets of 5 reps is enough to get me winded and arms burning, but not shaking and straining to finish the routine.
Should I:
A: Continue as I am, this is good enough to stay reasonably fit and maybe slowly lose weight if I keep it up
B: Continue with these same two exercises, but more frequently and with more regularity if I want any real results
C: Add one or two more exercises to cover some critical gaps in the musculature (probably stick to just bodyweight ones for now)
D: Do an entirely different set of exercises because these ones are ineffective or inefficient or something.

>>76802523
Oh, and please don't give me some overly complicated routine with ten different exercises for a perfect balance of every major muscle group or some shit like that, I don't want to have to think too hard about this. I need low barrier to entry and low resistance to maintaining because I'm a retard.

>>76802523
You should be doing cardio 20minutes 3x/week
You can look up calisthenics routines, but to actually change your body, you would have to do difficult things like resistance training
Starting strength or strong lifts is the best place to start and then you can add vanity work

>>76802266
Leg and forearm muscles are not the same type of muscle as the rest of your body
You can work those daily but other stuff needs recovery time

>>76800886
Jesus Christ what the fuck
You need to keep your entire spine neutral from ass to skull
For movement efficiency, you want your knees and hips as forward as possible to while keeping the weight mid foot
This usually takes a bit wider stance with your toes turned out, feet making lines into your hip sockets

>>76800522
Look up how to measure bf w/calipers

>>76800365
The big secret to abs is overall size
I didn't continuously have abs until by FFMI was near 20 and I was staying under 15% bf

>>76800135
Get the knots out of your traps and stop drinking coffee

>>76800127
You just don't want the weight on your toes due to knee shear forces
You'll ideally keep your knees and hips as far forward as possible as well

T. 3+/4atg/5+ <20% bf

>>76799485
>No actual counterpoint
Talk small, walk small, stay small, lil guy idgaf

>>76799057
>Assuming everyone uses the granny machines
Lmaooooo

>>76798993
Machines don't translate to free weight at all due to variations in machines and measuring
Do squat/dead/bench/row with a barbell and post those numbers

does my lunch upset you?

mackerel, kidney beans and cottage cheese

>>76802651
>No reverse image results on yandex
Anon I...

>>76802651
It upset my stomach

TL;DR gym etiquette please. I havent uses public gyms before but now I have to. I dont want to be an asshole, help a bro out.

Why do I wake up a bunch of times during the night for no reason? Also feel tired throughout the day even though I went to bed more than 8 hours before waking up.

>>76802651
Why is there so much fluid?

>>76802984
it comes out of the kidney beans and the mackerel when I heat them in a pot

>>76802651
why tf are you eating milk, with beans and mackerel?

2 questions:
1) What number is the best to track progress with? Estimated 1RM or exercise volume for 1 workout session? Assuming 3 sets of 8-12 reps per exercise.
2) I run PPL and my compound lifts are progressing nicely but my isolation exercises are stalling, should I bother?

>>76803683
>1) What number is the best to track progress with?
weight
and what reps and sets it was done for
>2) I run PPL and my compound lifts are progressing nicely but my isolation exercises are stalling, should I bother?
you should stop doing ppl

>>76803479
protein

What's an actually good neck routine?
I figure you want to train all motions of the neck including twisting to the sides.
Neck bridges seem like something that will just kill you.

I'm currently doing pendlay rows in my program, but I'm not really the biggest fan of barbell rows in general. Would it be fine to just swap it to seated cable rows? If yes, what kind of a grip should I use to get similar muscle stimulation?

>>76804214
Get a pair of rings and do body weight rows.

>>76804221
My gym does have rings, I'll try those out, thanks

>>76804207
alphadestiny has like 4 or 5 videos on neck training, watch all of them, you will know what you need
>Neck bridges seem like something that will just kill you.
they are for very advanced fighters and if properly built up to and with assistance they are doable without dying
>>76804214
>Would it be fine to just swap it to seated cable rows? If yes, what kind of a grip should I use to get similar muscle stimulation?
yes, straight bar to mimic.... well a bar

Anyone have experience of getting back into exercise and lifting after open heart surgery?

Been walking 3.5-4km a day but curious about other people's experiences with getting back into the swing of things. (5 weeks since surgery)

>>76803815
>you should stop doing ppl
If you can't make ppl work your IQ is under 90. You may face problems such as accidentally thinking it will work 3 days a week, or that once you get to the gym you have to lift for an hour. I could make UL or full body work I just like PPL.

Does it matter if I don't know what I'm doing as long as my lifts keep going up and I'm not injuring myself? When do the noob gains dry up?

>>76804347
you have to talk to your doctor about this, don't hedge your bets with anonymous strangers on the internet.
>>76804214
if your options are "do an exercise you don't like and are likely to skip" vs "do an exercise that you like and are more likely to do even if it's not the most optimal", i'd do cable rows
>>76802978
could be sleep apnea, could be a shitty mattress
>>76802900
you can physically assault anyone who has a camera recording them, and women wearing lingerie are employed by the gym as "comfort women" so you should consider them free use

>>76802651
please let that be chili

>>76804443
>>76804299

Oh absolutely, looking more for people's experience with it then specifically what to do.

>>76804426
As long as you're talking about your squat/dead/bench/row/press (all barbell obv), yes
You should really be on an LP program like SS or SL to maximize it tho

>>76804214
You'll get way better overall growth from barbell curls
I like them off the floor, but I won't do as many sets as other exercises so I don't impede my dead

>>76802978
Not eating enough and/or caffeine/food/fap/weed too close to bed time

>>76804347
I'd be scared af about benching and fucking up my rib cage

>>76804354
PPL and Arnie's blueprint schedules are based af
Keep at it
The big lifts going up is what matters
I would still push weight and train higher intensity curls and tricep for the main movement for each (5+ sets of 5ish) but the big lifts are what matter

For what it's worth, if my squat is progressing while training it first and my deadlift (after squats) doesn't progress, when I swap the order, my deadlift will have kept up pace just fine when testing maxes

>>76804426
>Does it matter if I don't know what I'm doing as long as my lifts keep going up and I'm not injuring myself?
there's potential that you're using bad technique if you don't know what you're doing, at lighter weights you can probably just force the weight around but you can send yourself to snap city when the weight catches up to your technique
>When do the noob gains dry up?
eventually you'll plateau and you'll have to commit to a bulk or cut to make more progress.

>>76803683
Your big movements should be done heavier than 8-12
That rep range is fine for accessories and vanity work, but s/b/d row and press© should All be 1-6 rep range

>>76804214
>>76804508
You'll get way better overall growth from barbell rows***
Was reading another post and typing at the same time my b

>>76804528
Pendlays give way better growth than barbell rows ..

How the fuck do you progress in pull-ups? I hit 9 proper dips for failure but can still barely do 2 consecutive pull-ups without cheating them (4 if I only come down maybe 135 degrees instead of to a full hang).

>>76804973
You need to do more pull-ups

Is 22,000 steps on average for the 5 days I work and the 5-7000 i get on my days off enough cardio or should I do more for a healthier heart?

>PPAL R PPAL R
>Have conven/sumo dead at leg day
Do I need shrug in pull day?

Anyone have any experience with minor shoulder bursitis?
I've been lazy with my physio exercises, feel like they do nothing, supposed to isolate and strengthen the shoulder bcuz its really weak on its own.

I just wanna get back to lifting, was doing greyskull lp for almost 6 months, and only felt like i started making some progress.

>>76805170
That's enough for health, but you can go for an extra walk on your off days if you're concerned and want to make sure.

>>76788708
By lifting weights?? You start off with the weights you were doing before your break and assess at which rep and set you fail. If you fail within your first or second set you drop the weight by 10% and add on weight as if you were a beginner so 5lbs per workout. If you fail on the 3rd set and its within 3 reps of what you would usually do usually then you do the weight again next workout until you hit the rep goal, or drop an increment if you did the 3rd set but failed by more than 3 reps.

>>76805173
You'll have to post more info for a good answer
Generally, if you barbell row, deadlift and do dips, you shouldn't need extra trap work

>>76804683
Pendlays are a variation of barbell rows
Back in the day they were always off the floor, now they arent
Idgaf where your hands are
Just row the barbell while your torso is parallel to the ground

>>76804973
Spam sets and then add weight
I don't care about pullups since a big guys bodyweight can swing a lot day to day, so I train pulldowns but can usually rip 5-8 pullups if I'm feeling it

>>76806052
fatty cope

How do I get rid my genetically bestowed droopy titty fat

>>76806078
>Wanting to know your exact progress on a lift is cope
Haven't been over 20% bf for a decade now, lil guy

>>76806139
Bench 7 sets of 5 then barbell row, then bench/incline 4x8 twice a week

You need to build your pecs so the lean mass uses the fat

Spot reduction IS real, just not a miracle like grifters selling ab machines say

>>76806170
>You need to build your pecs so the lean mass uses the fat
lol lmao
>Spot reduction IS real, just not a miracle like grifters selling ab machines say
AHAHAHHAHAHAHAH what a retard

>>76806139
lose fat fatty

>>76806139
idk, ive got a similar problem, but what i'm doing is im just doing Wide Grip Incline Bench Press and Rows, and i'm hoping if i just work out my upper chest, then it will drag the fat deposit upwards and make it look less like a titty

>>76806206
>lose fat fatty
I'm 4 months in SL + accessories and I'm worried if I continue to cut, my progress will get harder, I'm already starting to struggle increasing my numbers

>>76806220
I'm doing chest flys as an accessory but I'm still pretty weak for 4x8-12

>>76804523
I agree about 8-12 being too much for big lifts that tax the whole body like squats or OHP but aiming for less than 6 is dumb

What are the negative effects of supersetting opposite groups and are they viable with heavy compounds?
I’m at the point where I’m having a hard time fitting everything I want to do in my schedule, especially considering I’m trying to take my cardio more seriously and struggle to stay committed to that.

Most of my routine is made up of heavy compounds (pull ups, OHP, dips, Rows, etc). I’ve read you can superset stuff like pull ups and dips or Rows and OHP. So for example, I do pull ups, during my usually 3/5 minute break, do the dips. It sounds crazy but it seems to be popular to save time. But I’m wondering if supersets are more for ISOs because compounds do seem to fatigue your whole upper body even if it doesnt target every muscle

>>76806985
>What are the negative effects of supersetting opposite groups
requires more cardio
>are they viable with heavy compounds?
depends how heavy and what your set up is
depending on that it's either impossible or doable but really difficult

lads, 175cm, 65kg, look good when I flex, look shit when I don't, cut to 60kg and go from there?

>>76807272
>look good when I flex, look shit when I don't
welcome to being natty
>cut to 60kg and go from there?
I don't know what bf% you are

>>76807299
I'm a bad judge of my own bf% because I'm an ex-anorexic and my head's just fucked, but my best guess would be between like 14 and 16%.

I don't look fat per se, just soft and some slight lower back fat that makes me feel shit

>>76807325
>I'm a bad judge of my own bf%
navy method or dexa scan
you can carefully cut a bit and see where it takes you
but be aware that if you cut carbs loss of glycogen will make you look smaller for a bit and you'll get scared but some carbs will fill you back to full size

>>76807333
I don't have time to be afraid honestly, wasted too much time dying in my room of malnutrition, at this point I just trust the science, and thank you