QTDDTOT

Other chillanon recommended SS, you could also look into PPL. It's what I started on, it's easy as fuck to follow, and fun. Plus gains. Either way, recommend 5x5

The SS book recommends getting squat shoes, but I'm not about to buy shoes just for one lift. Would I be able to wear liftan shoes during DLs? Would they be better than my Chucks?

Also, since the victims of SS thread earlier today, I'm concerned about turning into a tyrant lizard from the late Cretaceous. What exercises should a relative beginner add to balance out the upper body?

>Also, since the victims of SS thread earlier today, I'm concerned about turning into a tyrant lizard from the late Cretaceous.
this is exactly what I'm afraid of

It's just highly recommended to get shoes with incompressible soles ot provide stability and connection to the floor.
A simple pair of Chucks will do, as will some Adidas Sambas, Vans, etc
A raised heel is definitely helpful for a squat, but absolutely not necessary. Many powerlifters squat in flats too
>What exercises
Read the book
Chinups, curls, lying tricep extensions or dips can all be added easily

Should've also added that barefoot is also good if your gym allows it
You shouldn't wear lifting (heeled) shoes for deadlifts because it's better leverage to have your heel on the ground when pulling from the floor

you won't turn into a fucking monster overnight jesus christ if you see your legs are ahead just ease on their traning this shit isn't rocketscience

do DLs and squats without shoes, if you don't have the mobility to squat without lifting shoes put a plank under your heels and start stretching for squat mobility

Thanks user. I couldn't wait to finish the book to start lifting. I'll finish up so I can plan to add accessories.

I was on SL for about three months back in October, and my legs busted out so fast that I had to replace my pants. I got injured in January and haven't lifted since. I get that I could stop squatting, but I really do enjoy the exercise and wanted to see if there was some orthodox way of keeping my upper body in line with squat gains, too.

Sorry about the double post, I'm on a bunch of Vicodin right now.

bench press, ohp, dumbell press, dips

Is cardio just a meme or is it necessary to get Veeky Forums?

it's not necessary at all but it's good for your health and in a lesser extend gains too since cardio increases testosterone production slightly

the whole "kills gains" meme comes from the fact that it burns calories. That's literally it. Lifting burns calories too. Counter it by eating more

Also very interested in this. Is HIIT or steady-state better?

Is there any sort of ideal for how much you should leg press when starting out based on your weight?

I'm 6foot1, 195ish, trying to lose some weight and just lower my overall body fat.

Started lifting every other day doing basically starting strength, but a little bit more reps and I add an exercise or two.

In between days I run/cardio.

Am I doing it right? Obviously diet is the most important thing when it comes to losing weight, and I've been eating less and better.

I shouldn't expect my lifts to go anywhere right? since I'm not eating enough to build any muscle?

When you guys started lifting, how much where you able to bench press?

Not necessary, but helps manage calories and cardiovascular health is important to be... healthy.

Depends on goals
HIIT is probably the better option most of the time

Nobody gives a fuck about leg press on this board
Do squats instead

Don't fret about this like this, everybody is different and your starting point doesn't matter.

Some can't even bench the bar when they start, some can already bench 60kg. I think I started with like 35 kg when I was in HS.
Then I quit all exercise after HS. Then when I started lifting again I started keeping a log of my SS workouts, log indicates my first bench working weight was 52 kg. But even then, my form was pretty shitty and I probably should've started lower

Yes
Your lifts can and still should increase if you are a total noob with low lifts, but not very far.

Any runners here able to help me pick out a running shoe to get? Or at least what kind of shoe for distance and running for probably 30+ minutes.

See pic related
You need to know which one you are so that you can pick the right shoe accordingly
You can check this by looking at old running shoes and examining the wear on the sole/grip

People who work at shoe shops are usually surprisingly helpful and knowledgeable

I always work out right after work since the gym is just down the street from my work place. My house on the other hand is a good half hour away.

I left my gym bag at home. Am I gonna get ostricized from working out in jeans? Not gonna add an hour and a half of drive time to my day just to get my shorts.

Just go buy a pair of gym shorts. I never give a shit what someone wears to the gym, but working out in jeans sounds so uncomfortable.

Nobody will say anything to you and nobody will remember you
If you want to be autistic about it just go somewhere nearby and buy a cheap pair or shorts or sweats

Really dumb question: You're supposed to rest after every set, but is a set one workout (ex. Deadlifts) or is it a group workouts done once (ex. Squats, then deadlifts, then OHP)?

asics kayano 22
bit pricey tho
anything asics but

Read the sticky
If I am doing 5x5 Squats, I am doing 5 sets of 5 reps. This means I warmup, then when I hit my top 'working weight', I do 5 reps (a set of 5). Then rest. Then 5 more reps (the second set of 5). Etc

Thanks bro

>pulled muscle
Should I take the opportunity, being out of the gym and all to try a quick fast?

Any idea how to estimate how many more calories I need to eat while menstruating? I'm on a strict diet, and I know I need at least a little more but can't figure out how much.

Will drinking flavored sparkling water negatively effect my cut? Specifically the Wellsley brand shit

I've been adding weight on SS every week now instead of every workout. I've been doing SS for 8 months. Is it time to move on to something else? I still feel like my lifts are weak. SQ 205, DL 215, BP 115, OHP 85, recovering skeleton

If I should move on what are some recommendations?

why is my dumbell press so much better than my barbell press?
dumbell i can do 120 3 X 8
barbell after 90 one set of five reps I have to go lower. I've had people check my form and say its ok so is it in my head or what? and with dumbell i can go lower so it should be harder not easier. i have short arms and barrel chest is that the deal?

I totally didn't think this would actually raise your energy expenditure significantly, might even be lower than otherwise, because your body isn't building up the uterine wall.

But I was wrong. Average (mean) in at least one study with 36 participants showed a 15% increase in BMR (this is TDEE before activity level multipliers).

If it's low sodium, the impact should be minimal at most.

You go until you've had to do a non-condition-related deload two or three times.
You do a deload by dropping back 10-15% and building back up in the same increments you were using before you stopped.
A non-condition related deload should happen when you've failed to make a new weight three times in a row.
Condition related deloads are ones that happen because you've injured yourself or missed some gym because of illness or other problems.

That said, while some people have gone longer, 8 months is longer than average to be on Starting Strength's beginner program. Those are pretty weak lifts for 8 months of the beginner though. Have you been eating and sleeping enough? Did you start chin-ups? Did you start alternating squats with either light squats (2x5x85% work set) or front squats?

Can I get a gf if I don't have any friends?

When I deadlift, I never feel my hams "work out" -- it feels more like just my lower back, if anything. How can I utilize the deadlift for better ham gains? What is the best ham gainer?

where can i buy bags of flavored crickets, i have searched a few sites but they are always small bags with like 5-10 each bag, anyone know of a place i can order them?

Why is the OHP so hard?

Post form check

Try using less knee flexion (might not be the correct solution)
Google videos on how to 'load' the hamstrings
It's obviously a setup and technique issue
I think the best way is to practice by doing SLDLs (slow negative and feel the stretch in the hams) and paused deadlifts (pause off the ground and make sure you are sitting back and feeling tension in the hamstrings off the ground nad not just the lower back)
This is the cue (video) that made it click for me, key point being bring B forwards to meet A and B. Don't just move A backwards
youtu.be/iQ5rY_beDLY?t=7m8s

The muscles used aren't that large
Try posting a form check to try and get an instant boost

Yes
But you won't keep her unless she is selfish or autistic

Probably shit technique or inconsistency in ROM or standing/sitting
>form ok
Post it then

SS is designed as linear progression
It recommends you move to Texas Method when you cannot achieve LP and TM is weekly progression
Your lifts are SS tier
You should really read the book, because you're obviously not doing things right
Posting form checks is always useful (which is actually stated in the book)

Calories or sodium?

But why?

i'm 5'10, ~162lbs
my best deadlift set recently is 4plaet x 4 beltless
should i wear a belt?

I started chinups but I haven't started alternating squats.

I'll admit my sleep is pretty weak and my diet could use improving. I did break my hand and had to lay off for a couple weeks though, which caused me to deload quite a bit.

Thanks for the info.

If you feel like your core is a limiting factor (should be) and would like to go heavier with a tool, sure.

Apart from current body condition, how fucked am i genetic wise?

yo bros help me out

I'm having sex with this girl and we've been going at it for liek 3 years now as FBW

but the thing is she's too clingy but at the same time i like getting pussy whenver i want. should i just break it off or keep fucking her and look for other girls on the side

She's going to be pissed if you get another girl
But yeah, I would do that

Am I supposed to be looking at your genetic code? Just lift faggot

Just how bad is ibuprofen when it comes killing gains? I have a pounding headache right now but at the same time I had such a great workout today. I thought I heard something about pain killers interfering with protein synthesis.

I also have one left over vicodin which is looking really tempting right now.

Will eating once a day at night while cutting affect the results I get? (Think warrior diet). IMO this style of eating would just be easier for me due to work etc

how do you get rid of ass sweat smell after the gym?

I only have 3 pairs of gym shorts and it's irritating having to wash my them after every gym sesh

That fat one has a huge fkn bush.

Seriously? Stop letting your boyfriend wipe his shitty dick on your shorts, faggot.

I'm eating better and exercising a more-- nothing hardcore, I just like swimming an hour a night or so. So more cardio.

Question is: why the hell have I stopped shitting? Shit less than once a week now. it's driving me crazy. feel like I swallowed a portal.

WHERE HAVE ALL MY SHITS GONE?

i know dead lifts shouldn't be substituted be, but can they be replaced with dumbbells

I'm tall and have a large frame but I have an ugly face. If I gain weight do I have a chance with girls at all?

is there a window after a workout where sleeping would significantly increase gains? or is it all insignificant short of all frequent all nighters? I ask because u sometimes work 16 hours straight so I got from the gym, home, eat, shit shower shave, and then off to work. so I'm awake for 20+ hours like twice a week post workout

Is gaining 3 kg per month too much if I want to keep fat gains at minimum? How much should I try to add to my weight per month?

I'm bulking, and a friend just told me that it's ok to not eat 500 more calories than my TDEE on days I don't lift. Is this true?

Also, can I do a 3x5 set of my max weight instead of doing a 5x5 ramping set? I think some basic routine written by someone named Sean (linked in the sticky) said this, but I wanted some input on this.

>how bad is ibuprofen when it comes killing gains?
Some studies have shown it can impair results in the gym while others have failed to see this effect. But regardless of whether they can have a detrimental effect or not, I suppose it comes down to how bad your headache is.
You could also consider a painkiller that isn't a NSAID.

Great for cutting, not so great for building muscle.

>can they be replaced with dumbbells
No. It very quickly becomes too impractical, because your strength will increase so fast in this lift.

Yeah that's not how things work... Although obviously the better you look, the better your chances are. Getting fit usually makes you look better. But just getting fit isn't going to magically get you girls. It's about the whole picture.

You should never be awake for 20+ hours at a time. Do it if you have to - you can probably still make progress but it won't be optimal.

>Is gaining 3 kg per month too much if I want to keep fat gains at minimum?
Yes. Half a kg per week at the most. And the more advanced you are, the smaller this amount should be.

>Is this true?
Yes and no. Your body doesn't really operate in 24 hour intervals. It's more helpful to try to see the bigger picture, for example your overall energy expenditure during a whole week.
Imagine if we worked with 4 hour intervals instead of 24. That would mean that the first 4 hours we might be in a 1200 calorie surplus and the next we might be in a huge deficit. The important thing is what it adds up to over time.

Of course it's always good to have more energy on training days.

>can I do a 3x5 set of my max weight instead of doing a 5x5 ramping set?
You can try. I'd generally recommend following the program to the letter. There's a reason it's made that way after all. It's not just a random decision (unless it's a shitty program).

Need 4 back exercises, which one should I take out? Also doing biceps that day.

Deadlifts
Pull Ups
Bent Over Rows
Seated Cable Row
Dumbbell Row

So warrior diet is great for cutting. So it won't effect muscle preservation? Compared to more than one meal a day

Probably bent-over rows (not the best of movements if your lower back is already fried from deadlifting), although really you only need one normal row.

If you want to do a blood test just to assess general health, what would be good things to test for?
Obviously I'd ask for testosterone and blood lipid tests, but what else is recommended?

You will want to keep the deadlifts, pull-ups and at least one row variation. Rows can be performed in many different ways - If you're doing all the rows in the same way then just keep one row movement. If you're doing them differently, pick the two that look the least identical. There's no reason to ever do two similar movements, regardless of whether it's done with cables, barbells or dumbbells.

>So it won't effect muscle preservation?
It might. It's a more aggressive way of cutting, which has its pros and cons.
As always, as you get leaner and leaner, the risk of losing lean mass increases and logically speaking, not eating for an extended period of time will further increase the risk. On the other hand, as you get very lean it also becomes increasingly hard to shed additional bodyfat, and not eating for an extended period of time makes that easier. So yeah, pros and cons.

5'10 275 fatty here.

What do I do if keep under my TDEE - 500 all week, but my scale says I haven't lost any weight?

I'm not going too drastic. My TDEE is about 2300, and I usually hover around 2000, so I'm not in starvation mode, am I?

Assuming you're counting correctly, you're probably just holding more water than last week. At your size your bodyweight can fluctuate a fair bit based just on how much water or food is physically in your system.

First year starting. So I should keep at about 2 kg per month?

I've been measuring out my portions and been using to MyFitnessPal app to track my calories, so I'm 95% sure I'm counting correctly.

So just stay the course, then? My weight should be going down regardless of water retention after a few weeks at most, right?

What do you guys think of Jamie Lewis and his blog chaos and pain?

Over time, yeah. Variations in water weight are one of the reasons its hard to take any single weight-in as meaning too much in the grand scheme of things. Its the overall trend that matters.

>I should keep at about 2 kg per month?
Yes.

What's the most Veeky Forums martial art?

Strong lifter, fairly smart, don't take anything he says too seriously - dude's playing a caricature of himself online.

What about his program, how he says fuck form a lot, and how he says jerking off as much as possible will raise t levels?

Good to know. So even if my scale isn't showing it, I'm still losing weight by a pound or more per week?

His programs are fine (I'd suggest reading the Destroy the Opposition ebook just for its overview of all the different programs and forms really good lifters have used). Not how I like to train but whatever.

He's got something of a point when it comes to form but people tend to misinterpret what he's saying. He isn't saying go and out and do whatever, he's mostly saying that a) peoples ideal form is individual and b) form breakdown happens when you're near a max effort. Get too caught up in how you're 'supposed' to lift and you can spend a lot of time with little to show for it.

No idea what he's on about with the test stuff. He's probably got a study somewhere about it but fucked if I can be bothered looking.

Probably. Its an absolute pain in the arse to nail down exact numbers on this sort of thing because of the little variables.

It's a rat study

Recovering skele here, trying to add bodyweight exercises (pull ups, dips) etc into my routine but I can't complete even a single rep.
Should I just focus on other exercises for the same muscles or use the assistance machine?
(side note: is ppl a decent beginners routine? been brosplitting for 3 months now with no linear progression and I want a decent routine that isn't SS)

Easy low cal, sources of Iron, Vit A, Vit C, and Potassium?

I'll keep it up, then. Thanks, user.

>girl is away
>message girl
>girl comes online
>doesn't respond
>girl is away

what did she mean by this?

I'm getting tired of pointing this out, but "ppl" is not a program or even a routine. It's just 3 letters giving a vague hint of how you might split up your focus during the week. You can make a PPL set-up that is outstanding and suits you and your goals really well. And you can make a PPL set-up that is downright terrible and just repeating your bro-split mistakes all over again - same thing but in different packing.

So to answer your question, it CAN be a good beginner's routine. But it can also suck a preposterous amount of the fat ass. It needs to be build on solid principles and it needs to fit your individual capacities.
In order for it to be effective, it should be based on a selection of big compound exercises that is BALANCED in terms of which muscle groups they emphasize (that means don't do 15 sets for your pecs and only 3 sets for your hamstrings). Do the majority of your work in a rep-range that reflects your goals. Do as much work as time and energy permits BUT not so much that you can't recover from it (if your strength isn't going up consistently, then you're likely doing too much (or messing up your diet)).

As for pull-ups and dips, they're amazing exercises but not if you can't do them properly. Don't underestimate good old push-ups (in place of dips) - They're very effective. Lat pull-downs are fine in place of pull-ups until you've build a stronger foundation. Pull-ups done right are actually a very tough exercise, and most people aren't getting nearly the benefit from them that they should be, because they really don't have the strength.

Might be nothing (signal is wrong, she was in a hurry and just wanted to check something, she checked messages but had to go before responding, etc)
Might be that she's not really interested. Not quite sure, considering that you haven't given much other information.

Just ask her about it, you and I can only guess until then. In any case, don't let it bother you too much bro

When I am trying to lose my stomach fat, im exercising (cardio) and dieting.

How hungry should I feel? How do I know I'm burning off fat?

If I lift Bulgarian style for the next couple of months, will I die?

What is the best routine/way of training if I have 4 days a week and an aesthetic/hypertrophy objective?

PHUL maybe

What do you guys think of the effectiveness of strip sets in regards to arm workouts?

I like Dan John's "Even Easier Strength" better. Same results, less stressful on the joints.

Depends on your definition of aesthetics. I prefer upper/lower body splits if I have 4 days available to train.

I think it's very effective for making you completely lose sight of what matters i.e. progressive overload.
It's called an "advanced technique" for a reason. It's something you do when you're already so damn strong that it's just not feasible to keep pushing your strength levels any further (it's not realistic to be curling 100 kg dumbbells). Dropsets/stripsets are sort of a desperate attempt to add some kind of overloading stimulus for advanced guys who can't expect to be able to do it the "normal way".
That's what I think, and that's been my experience.

How the fuck do you get a heavy dumbbell into position for a goblet squat? Tutorials cover form, but not setup. It's awkward as fuck trying to get the weight up and my palms underneath.

Thanks bros.

Here's my full routine, r8/h8.

Well, you don't. The goblet squat is an outstanding exercise but it's primarily a learning tool/mobility exercise/motor control exercise. When you've nailed the execution, you're ready to move on to different squat variations that are better suited for heavier loading.
There's nothing inherently wrong with doing really heavy goblet squats, of course, other than the simple fact that it is indeed impractical as hell.

>r8/h8.
I cannot even begin to put into words how utterly retarded I think it is that you have no less than 6 exercises that hit your pecs directly while only 3 for your quads. How - HOW - does that make even the slightest bit of sense? It doesn't. It does not.

And no less than 4 fucking different kinds of curls, none of which use a pronated grip. Really?!
Tons of triceps work but not a single overhead variant?

Zero rear delt work. Zero hamstring curls of any kind.

Your exercise selection is total fucking garbage. You can still get results, of course. But it's garbage.

Cut by swimming instead of running? Yes no?