You're good. The shit I've seen people do in squat racks. Makes me wish all they did was the barbell bench in there.

I’ve been running SL for about 6 months as a recovering fatty (down to 230). Lifts are now at 130/185/335/375 for 5X5 (DL1X5). Progress is stalling on deadlifts and bench, although I can usually add weight every 2-3 workouts. Is it time to switch programs, or do I push for more LP gains?
I’ve liked only needing 3 days/week and I like the focus on compound movements. What’s next? 5/3/1?

>>70305249
completely fine. or you could not bother with safeties and just do the tilt and roll if you run into trouble

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>>70305249
First of all: How are you?
Second: I lifted and ate basically professionally for 5 years with very poor results. Come to find I've got free test of 290 ng/dl. Three years of TRT later my free test is now 1150 ng/dl and I'm going to get back into lifting.

Is the difference now in muscle growth going to be crazy? I don't know what to expect.

>>70305249
I've never been in a gym that didn't have benches near the racks. That's a really weird problem to have anon. Pull a bench over
>>70305614
Nah that rate of progress is still good. It's about what you'll expect in the early intermediate stage. Once you hit a plateau and can't put much more weight on the bar then switch to higher reps with less weight for 3-4 weeks. Around 4x8-12 is a good starting point. Every 3-4 weeks use more weight and less reps until you're doing 5x3-6 again. It's called linear periodization. Works like a charm for anyone looking to get stronger but is past the noob and early intermediate stages
>>70305671
Big differences. You're basically pinning with way less than a normal cycle. Male hormones naturally follow ebs and flows for about 24 hours. On TRT you'll be constantly elevated throughout the day and your results will exceed someone with naturally high test levels.

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I have an inguinal hernia that kills me when I try leg exercises that involve hip extension. No squats, no leg press.

What kind of legs can I hope to build with just:

Romanian deadlifts
Seated Leg Extension
Seated Leg Curl
Rear Kick machine

? Assumed I use good form, good time under tension, slow and controlled negatives...can I build a nice pair of legs and ass with these?

>>70305249
sounds fine to me
>>70305614
yoiu could switch to madcow. it's the next step after SL. might make things a little more comfortable for you.

Anyone know how to add flavor to mixtures? Ran out of prework and I want to make my own.

L-Citrulline, Salt, Creatine. Problem is that it tastes wack. Anything I can mix in to make it more palatable

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Do I bother counting "incomplete" proteins that don't contain all the amino acids like "complete" proteins do, when counting my macros?
Or if I get both in my diet (Eating meat and vegetarian stuff), then it's fine to count both together?

>>70305249
Is there any reason why I shouldn’t lift on the same day as I went jogging?

>>70308342
no

So, long story short I have overtrained before and have just murmured it off until it almost ruined my life.

Anywho, I barely move really, something like 5k steps on a big day. But, I try to do 2.5mph on 15% incline on my treadmill everyday for cardio at least, and only for 30-45 minutes. However, I notice as of late I've been limpy lately, last time I got this was when I was doing 30k steps, 90 minutes of cardio, weights, and like 1300 calories a day.

Should I um, stop doing cardio for a little bit? I'm "maintaining" atm, even at a 100-600 (whatever I feel like, idrc atm) surplus. Granted I just started the maintence phase, but I wasn't doing anything insane movement wise either. There's simply just know way this can be fucking me this hard can it? I just want to be able to eat more, I've been pretty bingy lately in the morning and then it fucks my calories later. yeah yeah eating disorder idc I'm working on it... just answer the question please if you can, or else I'll just end up doing what i think is fine. Also I have surgery in 8 weeks that'll put me down for like 3 months, but nonetheless.

Even possibly change it to 10% at 2mph and just walk "more", but i hate staying in the living room, as other people walk by.

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How is my depth?

I am really trying to nail my squat form right now and reducing the weight. I’m using 275 here. I’ve been injury riddled the last few years. Is this low enough/how does my form look overall? I struggle being stiff in the hips and tight in the upper back when getting low.

>>70309550
You should definitely do less cardio if you are limpy. Is your TDEE really less than 2000kcal? Dam Man, you got it rough. Mine is 4000kcal. Makes bulking difficult but I’ve figured out strategies to get the food

>>70309847
Depth is perfect. Can't tell overall form since you uploaded a still but what you show looks good

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>>70309990
Ah thanks brah. Can’t tell you how much time i have put into specifically working on my t spine mobility. Feels good to get some positive feedback on how I look at the bottom. To give an idea of bad t spine, check out a previous still from a while ago where the upper part of my back is in this rounded-forward state at the bottom. Im low enough, but it looks like shit and feels even shittier on the way up.

I need home ab exercises. Do not say crunches or planking.

>>70310538
bicycle crunches, v-ups, ab wheel, leg raises, stomach vacuums
>don't say crunches
you have to contract your core at some point chum

Opinions on rucking? Is it a waste of time or is there value in it?

>>70310624
I hate getting down to the floor it makes the blood go to my face it's uncomfy.

>>70310741
pointless unless you actually need the skill and practice for your job or something. otherwise it's just going to wear down your joints and put unnecessary stress on your back.

should I supplement SS with arm exercises? I'm phase one and it feels like my arms aren't getting fucked enough, and I heard about t-rex arms from SS

I HAVE 48 HOURS TO FIGURE OUT A NEW PROGRAM AFTER FINISHING SL 5x5

Is there a good 3 day a week program for hypertrophy/aesthetics or should I just bite the bullet and do PPL?

>>70311645
i asked this before and was told ye,
https://stronglifts.com/5x5/#Arms

I get kinda bad elbow pain when warming up for dips. Not much pain during working sets.
usually in the middle of the night my elbows get stiff/sore, but goes away quickly once I start moving it.

Any ideas on fixes?
I'm thinking it's due to my elbows not being warmed up. What warm up exercises can I do for elbows?

Is biking uphill (~30° incline) good for leg hypertrophy or is the fact that it's cardio bad for it?
Also what are some non-machine thigh adductor exercises?

>>70310741
I love it. I run the exact mile to my local supermarket with a tramping pack then ruck back with my groceries. I drink bottled water instead of tap water and also ask my friends if they want me to grab any heavy items for them to get the weight up. I take the steepest streets back home also for the hill climb gains.

I started doing squats last week and already my upper thighs are starting to rub together and chafe when I run any distance. I plan on continuing to squat heavy so this will probably only get worse.
Any tips on how to stop this?

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>>70305249
No, it's fine, everyone wity a brain does it.

>>70308342
No.

>>70309847
Depth is good.

>>70311818
It'll help with cardio and it'll still tone your legs. I've seen plenty of guys that don't lift weights at all, but their calves are jacked from biking all the time.

Sumo deadlift can help your adductors.

>>70311896
Put baby powder in-between your thighs.

Why is abs training so hard? Why can't I do ONE SINGLE exercise every day and be done with it?

>>70302384
>minimal connective tissue
What do you mean by this? As in avoiding hypertrophy of anything besides glutes to make them stand out?

What are some effective ways to train cardio at home without any equipment? Just lots of jumping jacks?

>>70312181

Any of those dancing/cardio at home videos on YouTube. Like mountain climbers.

>>70312181
Burpees. Prison/Navy Seal burpees will also work out your shoulders and core as they incorporate 2 pushups and you bring your legs up like a bicycle kick on each one.

>>70305249
the grocery store i go to has minced chicken breast
it's slightly cheaper than the actual chicken breast
what's the catch? it's even easier to cook

>>70312606
maybe a higher fat %?

i was an obese bloatlord my whole life so i got birth giving hips now. i already lift and do my 4(6) compounds to build some basic strength and mass, however i want to make my core wider. i know this wont happen over a few months, i need to be in this for years to actually grow my core but are there any ab exercises that could help my core growth in that regard apart from doing compounds? im already doing abwheel 2x a week
i do NOT care about having visible abs or a 6pack, i just want a strong, wide core

Finally managed to bench 60kg on Monday for 3x12 so I upped the weight yesterday to 65kg and I only managed 10, 8, 8. Is this ok because It's almost 500kg drop in volume?

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How fat is too fat to try roller skating? I bought some skates and pads but also don't want to fucking die while learning to skate for the first time.

>>70312803
Hanging leg raises
Also just keep doing squats and diddlies

Can anyone give me a (you)? I wanna see if I'm shadowbanned or something

>>070313176
No. I don't think I will

>>70309883
fuck... I actually "like" doing it ha ha. Naw my TDEE is like 2250 fully sedentary. I've lost a lot weight so maybe my body is still kinda mad, idk yet. Wish I was about 3000-3500 tbqh, still a fatty at heart

>>70305614
>can usually add weight every 2-3 workouts
That’s excellent progress anon. When you’re stuck and not even deloads fix them, switch to 3x5. After that do madcows 5x5.

>>70311645
My first reaction was yes, but then I thought about it a little. You aren’t supposed to be on SS for very long. Maybe 6 months max? You get off of it when you’re no longer making linear progression every week. What I would do if I was you is start thinking about a program for after you’re done with SS. Your focus right now should be getting your major lifts up. That’s way more important to arm development in the long run than trying to supplement 20lb dumbbell curls right now. You ultimately want to be curling heavy, and it’s really not appropriate to do that if you don’t have an appropriate bench, deadlift, ohp, squat etc to match.

I currently do 155lb cheat barbell curls (where I use momentum on the first part of the movement) so that I can tax the eccentric part of the lift. This has given me some very good arm development in combination with doing “strict” dumbbell curls with not quite so much weight. This would be a bad idea if my deadlift was like 225lbs.

>>70305614
As a rule of thumb, any of the beginner powerlifting routines can be made into intermediate programs by switching progression from daily (+5lbs every workout) to weekly (+5lbs every monday).

>>70312803
Farmer's walks and weighted side bends. What you're looking for isn't actually direct ab work, but working the obliques will help give your core a wider appearance.

Can anyone here recommend a good scale?

>>70311988
You can. I got nice abs from the work of deadlifts, squats, and hanging leg raises or roman chair leg raises. Anything that brings your legs parallel to the ground at the hips are a big help for abs. Ive also heard ab wheels are great for it

>>70313236
consider adding swimming and biking to balance out your cardio if walking/running is leaving you limpy. This will let you get cardio but stress different areas of your body to take the load off. Just make sure you *ease* into them. If you don't, speaking from experience, you will fuck your shoulders from swimming, and your IT band/knees with biking. Once you aren't limping you can ease back into rooning

>>70311752
SL, SS, etc all have intermediate variations if you want to keep your workouts mostly the same.

PPL is alright but the legs can fall behind. Only having DL's once per week and squatting once per week is gonna slow progress.

Also disagreement about whether DL's are for leg days or pull days. If you do them on legs, it interferes with your only squatting day, further slowing the progress of squats/legs.

For that reason I usually prefer an intermediate variation of a regular full body beginner program.

Is going neutral grip on incline dumbbell press that much of a difference from barbell/horizontal grip? I want to get a deeper stretch otherwise but get limited by the dumbbells touching my chest.

>>70311645
I always did pull-ups or chin-ups and dips on SS, always thought that was enough supplemental work for nice looking arms. Im also short tho so YMMV

>>70313931
alright I will, thanks

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How to fix this belly?

I was lifting regularly for years with no injuries etc and then one day suddenly the middle of my back between my spine and shoulder blade starting hurting really bad along with my sternum. Couldn't twist my upper body etc. Thought it got better quickly but each time I would train it would come back. Repeated this a few times before completely cutting the gym until fully recovered. It's been six months since I last trained but it's still not totally better. If I flex my chest hard or push my hands together in front of my chest it hurts. Bodyweight push ups hurt. If I slouch forward while sitting for a bit and then sit straight or stretch my spine and sternum both hurt. It has gotten better from the start but the recovery is incredibly slow. I had x-rays taken and all my bones are perfectly fine. What the fuck is going on bros, do I just need more time to recover fully?

>>70314230
To clarify, the pain isn't constant and at this point during my every day life I almost never feel it anymore. But it's STILL painful to exercise after 6 months. I can play tennis or cycle or sprint etc with no pain whatsoever but lifting hurts. If I keep my core super tight, I feel less or no pain. When it was bad even 1 pushup would hurt my sternum. Now I can do maybe 10 before it hurts but before everything I could do 30+ easy with no pain whatsoever, I was doing 2pl8 bench and weighted dips with no pain. Only thing I can think of Is I started doing more heavy dumbbell bench and less barbell bench. Did I JUST my cartilage or something? Does costochondritis take six months or more to heal????

>>70312809
>for the first time
Bro you never went skating? How did you miss that? Different times I guess. It's not about weight as much as it is balance and getting used to having wheels for feet. Go to a roller rink where you don't really go and watch people skate for a bit first to get an idea of how it should work. Then try it out. How fat are you?

>>70314005
Stop eating. Eat less. Fast. Start your day with stims and skip breakfast. Your body will get used to it pretty quickly if consistent. Stick to whole foods. The body in pic has the possibility of being a 9/10 or an actual 10 if the weight is reduced. Genetic diamond in the rough.

What split would you recommend that is not 6 days per week and isn't upper lower? I'm interested in bodybuilding, used to lift for strength.

>>70306158
Eventually that inguinal hernia will grow even larger and protrude further, causing more discomfort and increasing your risk of it twisting calling for immediate surgery and the surgeon will have to literally cut it out to save your life.

Do the responsible thing and get it corrected then you can worry about your lifts.

>>70314315
I had bad balance as a kid so i spent more time playing tekken 3 in the arcade part of the rink. I'm about 280 but I've been losing weight and exercising and I figured this would add fun variety to building cardio. That and jet set radio.

>>70311752
>>70313787
>>70313957
thanks for the responses. I'll probably finish my workouts with some light dips and chinup sets where I go until one rep left in the tank. while my legs and back got smashed, I always felt like my arms could do a little more

Whats up guys finally hit the gym with a buddy of mine for the first time in my life last week. Im not in bad shape but Id like to get bigger. We did a full body workout but hit lower body harder than upper body.. Im just wondering if its normal to still have sore upper legs and glutes 5 days after working out? Im going back on monday and want to know if I should avoid legs or just push through it and hit them again?

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MY FUCKING BACK AAAAAAAAAAAAAAAAAAA
>Be me
>Sacrum hurts
>try to ignore it
>pain continues whenever I lay down whether it's the stomach or on my back
>go to Chiropractor and massage therapist
>both help but not 100%
>genuinely don't know what to do

does anyone here have an excel template to track workouts on like exercise sets x reps etc?

could Incline DB benching on a saturday hurt my heavy benching on a monday?

My friend can now bench more than me and keeps gloating about it like a smug prick. I have to beat him. Is eating a shit ton and gaining weight lots of weight gunna help me do it? I don't care how I'll look, obviously I'll try and eat high protein meals though. Also shall I train chest more than 3 times a week?

>>70316110
Bench does respond well to weight gain, yes. But you should do bench specific programming if you want your bench to go up as opposed to training muscle groups exclusively. Technique gains make a huge difference.

Should my middle back be sore after deadlifts or am I headed for snap city

>>70314775
If you have literally never worked out its not that weird

As long as its sore/achy and not a sharp pain

its understood that its hard to build muscle while eating at a caloric deficit, but what about building strength? if youre a noob will your lifts improve regardless of being in a fasted state?

>>70316917
Yes, due to increased technical proficiency. But those will eventually stall as well.

What to do about gas? Ever since I cleaned my diet, I wake up perfectly fine, but by the end of the day it's near constant farting.

5lb tub of Optimum Nutrition protein powder is now 85bux. What are good alternatives? I refuse to pay this much for something that used to be $50 for the longest time

Does doing a ORM have any physical benefit?
It seems like all it is, is a risky lift for nothing other than your ego.

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>>70305249
can I completely cut out barbell squats and replace them with bulgarian split squats? I still do deadlifts but I think squats have given me a pretty bad imbalance and I've just stopped enjoying them recently

>>70317367
Eggs and Beef.

Remember that protein is kind of a meme. The 1 g/lb of bw is bunk, 1 g/lb of lean bw is a better aiming point and even then less won't completely ruin you. Optimization is cancer

Why does some coffee give me explosive shits and others are pleasant and kind to my stomach?

>>70317506
I wish I FUCKING knew, I experience the exact same thing. It's like clockwork, 30 minutes after finishing my stomach goes sicko mode and I need to rush to the toilet or I'm gonna shit my pants

>>70317499
I know I can just eat more meat, but I work 12 hour days and don't have time for that. Shakes are the ideal solution for me atm

>>70305249
I'm getting back pain seemingly from exercising even though I've been doing the same core workout since 3 weeks. I tried stretching since 3 days with no noticeable results yet. It's becoming uneasy just to fucking sit. What should I do?

>>70317563
Do you have any idea how undescriptive "back pain" is?? Muscle pain? Spine pain? Tailbone pain?

Neck training has been fairly difficult and somewhat painful. I've just been using some plates and a towel on my head for it (no bridges or anything like that).
Im assuming I should just lower the weight, but how should I program progression on these? Currently doing them 3x/week with sets of 10, 12, or 15 depending on if it's the first, second or third session that week.
Also should I just invest in one of those meme head straps?

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>>70317970
less weight, more reps. progress slowly.

>>70318056
See, I've been doing 4-way training
>neck curls (chin to chest)
>lateral neck flex (ear to shoulders, both directions)
>neck extension (back of head toward the back)
Not sure if that explains it correctly

>>70317545
Then suck it up and buy your powder? Or search for cheaper options?

Will your dick recover after you stop taking fin or gone for good? Taken for two weeks libido completely gone but if I choose to masturbate I get really hard, not sure what is going on but i'm scared

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>catch a gril looking at me
>she's cute. stare back, try and smile
>same thing every time, walk, turn my way for a second, no matyer where I am, keep moving
>try and keep it polite, wave, smile
>gets to the point that I can tell when she'll turn my way when I see her
>today gym staff pulled me aside
>said I made her uncomfortable
damn I thought I was getting mires

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NOOB HERE PLEASE RESPOND:

So i am a 125lbs dyel and have been lifting since late december, last saturday i benched 140 for 8 reps for 3 sets, so today i added 5 pounds to my bench for a total of 145 and only could do 5 reps for 3 sets

is this normal? how the hell did 5 pounds crashed my number of reps that much? i also ask because 1RM-5RM calculators say i should be able to bench way more but i guess those dont work unless you test your actual 1-3RM instead of putting your 8RM like i did

>>70305671
You asked in fraud and you're still a retard. Fuck off

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Started cutting drastically, waaaayto drastic
I feel like shit 24/7, can’t even sleep well
I’m around 15%bf
What are you eating on a cut, I simply decided to not eat/barely eat. I can do that but I feel like shit.

what are acceptable strength standards? at what point should a regular lifter be concerned about muscle weakness

Any swimchads here able to explain why when I was younger, water wouldn't rush into my nose underwater but now that I'm older it does? Saltwater getting into my sinus/throat is unbelievably annoying

>>70319779
>Acceptable strength standards
Meaning what exactly?

>Muscle weakness
Always...?

>>70319984
how do you tell if your muscles are healthy strength for your body or you are abnormally weak. its hard to tell because strength varies from person to person

>>70320301
Probably terrible technique breakdown on certain parts of lifts

>>70314445
You're going to fall down, it is unavoidable and the heavier you are the bigger the risk of injury, the first thing you need to do is learn to fall.
The key is to fall forwards, drop to your knees, catch yourself with your arms, If you fall over backwards at your weight you will most likely break your wrists if you try to catch yourself instinctively and you may break your ass, either way it will suck a lot.
Make sure you get hand/wrist guards, knee & elbow pads, and a helmet.
Find a spot that is as flat and smooth as possible, starting out you will feel every little bump in the pavement and they can really trip you up when you aren't used to it.
I got into skating myself to spice up my cardio days and while its fun and burns calories, the learning process can take time, especially if you don't already have any experience with something similar like ice skating.

What percentage of my daily protein intake should come from whey? Lets say I need 145g of protein a day, I currently take 1/3rd of that through whey.

I have started getting hip pain (?) from squats, they are at the connecting point between the legs to the torso I assume at the top of the femur bone area. Is this a sign of bad form? Or can I just ignore it? So far it only stings a bit but the pain carries over. I can feel it when running.

>>70305249
What do I do to strengthen my asshole or my rectum is it kegels or kegs or whatever i thought thats only for the pussy vagina but i swear my asshole must be going bad because i have this experience when i shower so what happens is I wash my body with a bar of soap and when i begin to wash between my crack i push the bar of soap and rub it on my asshole because I want a clean anus so i rub the bar on my asshole and just lightly pushing the bar of soap on my asshole causes me to fart so what do i do what can i do to make my anus strongers because as it stands my anus farts at the touch so im deadass afraid that when i get raped im going to accidentally shit myself because the penis will barely touch my anus and ill fart that's just contact too so if i feel penetration when my ass gets taken by rapists I'm dead certain they will get my feces on their penis so what do i do im straight i like women so I do not want to be skinny because i will be forced to crossdress again

>>70321028
Are you doing the poop exercise where you poop halfway out and then suck it back in? Do it 5x5 times 3 times a week.

I'm planning on getting my test checked at a clinic. Any other checks/exams anons recommend while I'm already getting my blood done?

>>70321028
nigga didn't use a single comma or dot in 1200 words, sign of extremely low iq

>was gifted an expensive watch
>arms are barely wider than the watch face
>had to remove 7 sections from the band so it would not swing around on my arm
Need to make my wrists bigger ASAP. Any ideas?

>>70315432
bump

How long can the cooked chicken and rice stay in the fridge ??

Is it ok to bring my own rings to the gym and hang them over the pull up bar in order to do pull ups? There are several pull up bars at the new gym I started going to and all of them are too close to the ceiling, thus I'm forced to either shorten the ROM or I'll hit my head against the ceiling. I believe the rings will enable me to do full ROM pull ups.

>>70322010
Around 7-10 days if it was fresh at the time of cooking.
>>70321246
Cortisol.

>>70320737
thanks for the advice anon

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Is chest supported rows inherently better than bent over rows? Or does each target diff groups? I only care abbout working my back, I don't care for stabilizers in this moment because I train stabilizers/core separately by the end. of each day

>>70323004
Idk but seal rows hit my back differently than reg bent rows
Doing both is prob good

today marks a full month of not skipping gym at all, my longest streak ever and i'm loving it. Even on rest days i WANT to go to the gym now. Is there a guide on how to flex each muscle? i'd like to feel them when flexed but i dont know how to flex the obscure ones in my back and chest

Why do I never get sore? I lift as much as I can and my lifts are increasing but I never get sore. Is it because I sleep 9 hours every night?

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Is masturbation really that bad for you?

so ive always been doing chinups and pullups with resistance bands and what i feared got kind of confirmed lately: they help TOO much on the part im super weak at (the part where you depress your shoulders and start pull up), is there a way to offset this or should i just switch to negatives?

also are bench dips just a progression towards regular dips or do they hit the triceps more than regular dips already do anyway?

what's the best cardio exercise to boost lung capacity + heart health without compromising gains? I heard long runs burn too much, so does that mean interval/guerilla cardio good? I have fast metabolism and eat around 3k calories a day

Will stimulants help me grow muscle, or do the opposite? Because I got diagnosed with ADHD and need to take Ritalin to study

>>70324296
Depends on the individual. It seems that some people are wired differently in terms of needing to seek out novelty. For example, there are some guys that can fap to Swimsuit catalogs forever and then you have the populations of /gif/ and /d/.
>>70324704
Walking, cycling or swimming

>>70324704
HIIT or biking if you want to keep your joints at age 60

>>70313176
here (you) go bro

Does it make any sense to take cialis before a social occasion to have a little bit of a pump the whole time?

>>70325045
https://youtu.be/Dee9yjRTcCQ

Whenever I do lunges my OTHER leg gets a lot of the load.
So for example I try doing the motion on my left leg and my right leg feels like it's taking 50% of the load.
How can I improve my posture in the lunges so this doesn't happen?
I also have mild lumbar scoliosis so the issue affects my right leg a bit more (the concave side).

Thoughts on tongkat ali and/or fadogia? Since I'm nearing 30 I feel like my test is lower - more anxiety, less libido, etc. etc.

>>70319779
>what are acceptable strength standards?
There really aren't but the best guess would probably be bodyweight exercises.
If you can do like 20 perfect form push ups in one set then your upper body is decently strong I'd say. Same thing for ~10 pullups for back and ~50 squats for lower body.
>at what point should a regular lifter be concerned about muscle weakness
When it becomes a noticeable problem, meaning you notice that you're bottlenecked in certain lifts by specific muscle groups. Ex. your forearms tire on pullups before your back / your triceps give out before your chest on pushups.
Or anything like that.

>>70324296
Eh idk really.
Since my life became busier I went from fapping everyday / every other day to fapping once / twice a week.
I've seen no improvements in voice depth, hair growth, muscle gains or endurance. I maybe get a bit more free time in the day and maybe more energy but that's about it.
I can say with certainty that I haven't seen any negative effects.

>>70324704
>boost lung capacity
How have you not though of swimming yet m8?

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I recently got back into lifting after a long (several years) layoff and I'm taking it more seriously this time.
I've been lifting four times a week for the past month and I'm still getting DOMS after just about every workout, which I didn't used to experience before. Is that good, bad, or neither?

>>70310538
Lobsters

>>70325260
Preferably you don't want DOMs, it could be lack of sleep but I had the same experience when I got back to lifting after a 1-2 year break. It went away after a month.

10 years ago I had plantar fascia surgery for a clubbed foot. I think blood flow is not turning right. How should I sit down in order to make the circulation in my leg work better?

>>70325282
You might be onto something because I've been having a lot of trouble sleeping through the night recently. I hadn't thought of that as causing my soreness.

I've been trying to work on it, I go to sleep on time and don't have trouble falling asleep, but I'll wake up after only five hours or so and usually can't get back to sleep.

I've had this for as long as I can remember though, periods of weeks where I'll have insomnia and then it'll go away as suddenly as it arrived.

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Got a bottle of picrel for free. I'm already skinny, can I use this to have more energy through the day?

>>70325539
No. Eat more and sleep more. Everything else is a meme.
At best this will give you a hard kick where you'll be all jittery and raise your blood pressure but then you'll crash and feel like shit for the rest of the day. If you take enough you develop tolerance but at that point it'll have no effect on you and you'll have fucked up your body for zero returns.
Try black tea if you want a little pick-me-up in the morning / evening with virtually no negative effects.

>>70325585
Ok, what is the intended use for these then, having more energy for workouts?

>>70325621
In theory the purpose is to megadose caffeine for the purpose of a better pump / blood flow during a workout. They all advertise some magic shit but they're pretty much caffeine + vitamins, something you can simulate with an extra strong coffee and good diet.
An unhealthy gimmick at best, a waste of money at worst.

I quit alcohol for Lent and I've been extremely hungry. Is this normal or did I get a tapeworm or something?

>>70325676
Alcohol has a lot of calories. If you were eating enough calories while drinking and then quit without filling in the gap then you're simply on a deficit.
Could also be withdrawal symptoms.

Planning to experiment with training 5 times a week instead of 4, what kind of exercises should I select for 2nd push day? On my usual push day I do Prone Trap Raises 4x10, Decline Chest flies 4x12 DB Flat Bench Press 4x8-10 Incline Bench Press 4x8-10 Triceps Pushup 4x AMAP Tricep Pushdown 4x12
>inb4 dips & lat raises
done on separate shoulder day

Any suggestions extremely welcome

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Should I snack on something?
I feel kind of full.

>>70305249
>Be 19
>Workout
>Out of breath
If i stop smoking how long will it take to fix this?

>>70326467
Just stop smoking.
Idk 3 months? I pulled the number out of my ass.

Calves: is there a consensus on low reps high weight vs high reps (even 15 if not more) with lower weight

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Does saw palmetto decrease T?
I think my prostate may be enelarged since I had difficulties pissing, after taking it for a few weeks it's been cleared up

I piss like every half hour. It's been like this for like a decade. Fucking why?

>>70326740
>worrying about lowering T
Literally plecebo, unless you're chugging sóy the effects of virtually anything are insignificant compared to factors like sleep and diet quality.
TLDR: I have no idea but I doubt it'd matter even if it did reduce T.

Chest press machine or Smith machine? That's all I have access to at Planet Fitness.

>>70309847

ATG or nothing. Go lower.

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My complex gym uses only machines. Am I going to make it or should I look for a gym?

>cutting
>lose weight on every lift
>2 months later start progressing again while bodyweight continues to drop
Why?

>>70328696
You can build a good body with just machines depending on what machines you have available. You'll be missing all your stabilizing muscles so your ability to apply your strength outside the gym will be lower but if that doesn't bother you then it's not a problem.

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I've started having back problems about a year ago. Early 30s male. When I bend down, kneel, squat, or lift an object off the ground, there's a chance my back will freak out and put me through pain. Sometimes I even wake up in pain.
I obviously want to do something about it. What does /fit/ think of yoga? To me it looks incredibly fucking gay, but at this point I'll try anything.

>>70329436
Yoga is fucking great, fuck what other people say about it. Also if you're overweight try fasting.

Can I escape skinnyfat with a 40lb dumbbell set or would calisthenics be a better option even though it will take longer?

>>70329789
You can escape skinnyfat doing anything by just doing some kind of exercise and eating less food but a higher percentage of protein.

>>70330170
would you say the length/intensity of the workout matters? current routine takes about 30 minutes every other day. Whenever I log my food I'm way the hell off even my maintenance but I've stayed at the same weight for a long while

>>70330254
Doing more cardio or anything that keeps your heart rate up will burn more calories of course, but you can probably get by just fine with a 30 minute workout if you can manage to overload all of your targeted muscles in that time.
If you're eating less than maintenance and you aren't losing weight then you either overestimated your maintenance or underestimated how much you ate.

>>70330356
>overestimated your maintenance or underestimated how much you ate.
My TDEE last time I checked was something like 2600 calories. Even being on the safe side it was still 2300 or so. I think it may be a mix of both, I'm really afraid of getting fat again
By overload do you mean doing more or doing difficult versions? For example going from doing 20 push ups to 25 or going from push ups to diamond push ups?

>>70330477
>My TDEE last time I checked was something like 2600 calories
You'd have to be pretty heavy for that to be accurate. Assuming that's right, you'd want to eat at most 2100 calories to lose weight, and if that doesn't get you any results then drop it again to 1600. I still think you're likely overestimating your maintenance calories though. Make sure you weigh yourself after you wake up and go to the bathroom but before you eat or drink anything for a more accurate measurement.
>By overload do you mean doing more or doing difficult versions
You can progressively overload by doing more reps, more weight (or just a harder exercise), or cutting your rest time. You need to keep making the workout harder in one of those ways to develop.

How do you count olive oil when making food? I make some fajitas and I used evoo in the mix. Obviously some gets stuck to the bowl and some gets stuck in the pan. How do I count this in my calories.

>>70330938
You don't worry about it.

>>70330938
Use spoons, count the whole spoon.

>>70330938

If it went in food you're eating you count all the calories. Trying to figure out the calories from a few teaspoons of oil left in the bottom of the pan isn't worth the time or effort. Either you're ok with the calories the oil adds to your food or your not.

Courtesy bump so people can be healthy :)

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I still don't understand how weight gain and loss works. My BMR is 7000kJ and say for simplicity I am sedentary for a day. There are 37000kJ in 1kg of fat. If I eat 14000kJ does that mean I will gain 190g in that day? Or, if I don't eat anything will I lose 190g in that day? (7000/37000=0.190)

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>>70305249
Why I look much better in a mirror than in photos? Is it because it's not me in the mirror and my mirror me works out more?
How do I photo fraud?

how often do you need to take a deload/light week?

whats stopping me from just doing bicep curls and pushups as a routine?

I'm pretty lean/muscular but don't see much for striations. I can see a bit in my delts when i flex but thats it. Do I need to cut carbs? Stop taking creatine?

>>70332347
most people every 4th week or so, depends a lot on you.

>>70332155
Angle and lighting my friend. Its the /fit mans equivalent to makeup
>lift more

what can I do to target my pecs more when benching? I fear triceps are doing most of the work

>>70333091
>I fear triceps are doing most of the work
Thats normal depending on how you bench desu desu.
Dips/pushups are better for pecs

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Is this good progress for 3 and half months? I am trying to loose weight and gain muscle at the same time while only doing pull ups and push ups so I know I can't expect much, but what do you think? Should I continue or change my strategy now?

I see these charts of peoples weight loss and it is always going up and down. I lost like 4 pounds 2 days ago but this morning gained it all back. Why does this happen and will it go away with time?

>>70333558
Your body is 70% water. It's constantly changing

Upcoming party where everyone will be in bathing clothes.
How do I look as good as possible? Already been cutting for a while and look decent with some ab definition in the mornings.
Should I eat low carb/salt and drink a lot of water a few days before? Won't that also make the muscles smaller?

>>70333929
Cut until 2 days before and then refeed to swell back up
DO NOT SHOW UP CARB DEPLETED

>>70333403
Hard to say when the pictures are so different in pose and lightning. But looks like an improvement.

You'll need more than push ups and pull ups. Read the sticky and go to a gym.

>>70333558
Quit watching the scale
Take measurements but really focus on how you look
At my peak, my body would swing up to 9.5lbs in a single day
Getting autistic about it D E S T R O Y S gains

>>70333940
But won't that also make my abs less visible?

>>70333091
Pause reps and arching a little
All presses are majority tricep movements

>>70332802
It means you need to get bigger
You can't look like a big dude as a smol boy

>>70332706
The fear of becoming the gym pajeet

>>70332347
Only if you're running a real (linear progression) program when you stall 3 weeks in a row

>>70332129
It isn't an exact science
There's waste being pushed through, water retention, protectionary bloating, diet composition etc
If you eat properly (0.8gprotein/lb of lean mass, 2-2.5x that for carbs, remaining calories from fat) you can get closer to being able to autistically calculate expectations but just, in general, getting this autistic about it will hurt you dearly long term
Source: I'm fuckhuge and do subjective eating
Also see: the redditor who made no progress in 10 years

>>70330477
Being afraid to get fat again will hinder your progress more than anything
Just eat and watch how you look. Some people look better heavier (usually due to adequate water retention)

>>70305249
I pinched a nerve in my neck 3 months ago and it's not getting better on its own. My right arm is literally 40% weaker. Anyone experience this? Know what they can do to fix it?

>>70328030
I would try getting a real gym membership

>>70326748
Either prostate problems, lack of electrolytes or lack of food altogether

>>70326491
Cardio is best for calves

>>70325676
Alcohol has a ton of calories, eat more

>>70325539
This will rek you lmao

>>70325322
Just do cardio in between sits

>>70325182
Those are memes
rhodiola and panac ginseng have actually been proven to lower cortisol (stress/anxiety) which aids to increase test over time.
Fenugreek is also the only standalone supplement proven to increase test

>>70325121
Just stop lunging and do more squats

>>70324791
ADHD is the biggest psyche scam on the planet
You have to discipline yourself and force yourself to do things
Then, after a while, you do things just to do them
Get off the amphetamines and figure your shit out

>>70324670
I would train doing trap raises on a captains chair(arms straight, lift and lower your body using only your shoulders)
The heaviest exercises always yield the best results
It has to do with how your body responds to controlled stress

>>70323751
You probably aren't lifting heavy enough at enough volumeyou should never be sore 2 days later, but you should feel something the next day

>>70323004
Absolutely not
Barbell rows use every part of your back. With proper form, that means they hit the parts you're talking about even better

>>70320771
0%
Your body isn't made to deal with refined protein. It reks your testosterone compared to eating real food

>>70319747
You're retarded lmaooo

>>70319314
You should have been doing sets of 5 all along
You'd be at 185x5 by now

>>70318796
DHT is better test than test
Fin has horrible sides including Alzheimer's
Deal with the hair for real, don't kill yourself with fin

>>70317563
Stretch obv lmaooo

Was there a Sir comic this year?

>>70317479
The more weight you move, the more muscle fibers get recruited/used
That's why 8sets of 3 will yield wayyyyyyyyy more gains than 3 sets of 8

>>70317367
Meat lmaooo powder is garbage

>>70317066
That means you need to shit again
Did you just start this whole being-a-human thing???

>>70316917
Not really

>>70316833
Your thoracic junction is inflamed
This used to happen to me
At the start of the pull "throw" your shoulders back
It also helps to stay as upright as possible
Looking down(tuck your chin) also helps

>>70316110
3 times is probably too much
Run SS and eat

>>70314775
Do cardio after next time

>>70314357
Chest&back
Shoulders & arms
Legs

Do the heaviest compounds first and work your way down. I prefer 7 sets of 5 but you have to increase your heavy volume slowly
I achieved 3+/4/5+ on this program and peaked at 274lbs@8% bf @ 6'4 (I looked like Bradley Martyn)
It allows your CNS to recover on arm day so you don't get burnt out like on pull/push/legs

>>70314005
Cum on it more
She's absolutely delicious
(Lick posting goes here)

>>70334127
Yes but it came earlier and randomly when he posted it in a thread where the topic came up.

>>70334127
Where can I find it?

>>70334157
Don't know but it was shit

>>70334152
Do you have it?

>>70313945
The "stretch" is a meme
Just lift heavier in barbell incline andnwork on getting your test up

>>70312807
Why the fuck would you ever bench more than 8 reps.
4-6 is ideal
This board is so fucking delusional
You want more volume? Do more sets, don't waste your time with bitch weight christ

>>70311792
Means you're turning your arms improperly and torquing the joint

>>70307525
Stop being so autistic about it
Just take measurements and pics. Yoyl thank me later

>>70314005
>Lick
>Lliicckk
>Lllliiiiccckkk
>Llllllliiiiiiccccckkkkkkk

>>70334024
Go to a doctor fucking kek
Even a physical therapist or chiro would know

>>70333957
Women don't care "how visible" your abs are. They want a man who looks strong. Less abs+ more chest/back/arms/shoulders is better than abs+ flat everything else

>>70314005
Hello, I would like one thiccy briccy, please.
To go is fine, yes.

>>70334148
>>70334180
LMAO you're a fucking retard.
Stop giving bad advice.

HATE SPRAIN SHOULDERS
CANT LIFT SHIT
WHAT THE HELL AM I SUPPOSED TO DO NOW? Can't even squat bro, shoulder spazzes out

>>70334226
Being lean is everything, buddy.

>>70334234
I love when n00bs try to fight with me.
I'm not super strong, but I've been unbelievable jacked as a natty
You can't continue to listen to roiding memesters and spin your wheels indefinitely or you can listen to someone whose actually made it.

Your choice. Idgaf which you choose, but stfu and try to understand that the fitness industry as a whole is the largest cesspool of retardation out there.

>>70334243
This mentality is how you end up making zero progress in 10-15 years of lifting.

As a natty, you have to gain a little fat to gain muscle, but the more lean mass you have, the easier it is to cut.

I look big in XXL shirts AND I have abs. I didn't get here by obsessing over my leanness when I was DYEL mode

>>70334253
>n00bs
>I've been unbelievable jacked as a natty
Delusional retard

>>70334267
I bulked hard in the winter and reached 2pl8 bench as a noob. I’m ready to bulk hard again to reach 3pl8, but I want to be lean for the summer.

>inb4 2pl8 is dyel
No shit

>>70334290
I'm basically saying that people who obsess over leanness are the equivalent of /fa/ggots and don't actually care about fitness at all. Peak performance (maximum fitness) happens around 12-15% bf. You can't have abs at those % unless you're a big boy.

>>70334273
I'm pretty sure I've been lifting longer than you've been alive
Go back to tik tok n stay off my board fkn lmaoooooo

>>70334312
>gatekeeping
Ok buddy

I woke up with a really painful erection, am I going to die?

>>70334321
You literally strawmanned me with no counterpoints and now you're calling out invalid arguments?
You're a real piece of work, big guy.

>>70334451
>priapism
>am I going to die?
Absolutely.

>>70334451
Only if you touch it

When I feel pain in or between my abs, am I at risk for a hernia or would that feel completely different?

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Anyone have a mouthguard they can recommend? I stick my tongue out when lifting and I know I'm one bad failure away from biting it off.

>>70334518
I'm a cis woman btw does that change anything?

>>70334669
You should be doing the bracing maneuver which requires your mouth to be closed
Work on that first

back and biceps are my lagging muscles, how bad of an idea is it to train them every time I go to the gym (3 times a week)?

>be me
>fucked around with zercher carries yesterday
>about 10 minutes total and sore as fuck afterwards
>today is upper day
>elbows are sore
>barely grind out OHP
>elbows and forearms flare up at the bottom of every rep
>bench press
>death gripping the bar hurts my elbows and forearms
>feel week as shit at the bottom of each rep and the inside of my elbows gets a weird ache
>hit a weight for 4 that I normally do for 8
>call the session there bc I don't want to break anything
>arms feel fine now (about an hour later)
Med-anons, whats the diagnosis? Did I snap my shit?

Somebody rate my routine
>home gym

monday strength
>3x5 cg bench
>5x5 bench
>3x5 ohp
>5x5 row
>3x8 curls
>3x8 db tricep ext

tuesday lower
>5x5 squat
>5x5 dl

thursday upper 70% TM
>4x8 bench
>4x8 ohp
>4x8 row
>3x8 curls
>3x8 db tricep ext

friday lower 70% TM
>4x8 squat
>3x8 dl

I plan to travel a fair amount in the summer so obviously no cooking. Is it better to just do a fuckload of cardio or try and eat from specific places?

>dyel
>warm up to bench top set (60kg)
>20,30,40,50,55,57.5kg
>first working set 4 reps, 5th rep failure, have to use safety bars
>2nd working set do 5 reps with prob 1 more in the tank

did i not warm up properly?

>>70335986
>Is it better to just do a fuckload of cardio
That one so you can enjoy the scenery and the food

I'm a fatty and new to working out. How do I fit in cardio with weights? Should I do cardio everyday I do weight, or on the off days?

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I hope I'm banned.

>>70336718
The only way to definitely get perma-banned is to post pizza, anon. Don't do it.

>>70330966
>>70330982
But the Food is for me and my gf so it's hard to count it fully.

>>70335986
Bring canned chicken and protein powder. You’ll be able to hit your protein target easily and have a decent amount of calories remaining for a couple of nice meals. Don’t forget to enjoy nice dinners every now and then when vacating. Fitness should be a long term lifestyle.
>>70336079
Could be a number of reasons. Most likely too little rest between last warmup and first working, or just technique.