QTDDTOT

Take progress pictures in the morning right after waking up, unflexed, to eliminate variation.

I wanted critique on the assistance work, your post was helpful. Thank you.

How fit should the people or the average pre-HAES person be?

How many sit-ups?
How many push-ups?(roll)
How much to DL?
How much to Bench?
How much to carry on your back over a distance?
How far to run?
How fast to run?
Beep Test?
Are the stats related to bodyweight?

I recognise army entry standards but what does Veeky Forums think?

Cee or mono?

I'd go off army tests, you can find the specifics for elite units and go off those

My shoulder keeps popping with light pain in I think the bone. I can crack it a lot, and I believe it's because I was putting too much force on it when I was trying a one handed chin up for whatever reason on leg day yesterday.

What can I do to rehab it as well as rest?

Periodize it. Those are some pretty tough workouts - you should include the occasional easier day, maybe once a week, where you don't do nearly as much auxiliary work.

I think there are fewer people who can do dips than who can't. They require very good shoulder mobility.
Good old push-ups are a good replacement. Very underestimated exercise. If you think it's too easy, be creative. There are many ways to make push-ups harder.

Should be able to meet the Fitness Test of the US Army.

We're all just cannon fodder for Uncle Sam in the end.

Rate my DUP Set x Rep scheme:

Monday
3x6 @ 70% 1RM

Wednesday
4x4 @ 80% 1RM

Friday
1xAMRAP 4x3 @ 85% 1RM

Creatine monohydrate is all you need.

Seems all right, depending on what you're trying to achieve of course. I'd finish with the AMRAP set rather than start with it though.

You have to pick one of these two exercises for the rest of your life

>Dedlift
>Squat

Thanks. Yeah whichever workout repeats on a given week would have the main lift deloaded and possibly the assistance work as well.

Is the set rep scheme okay?
Is it better to mix the work a little bit, so like pair moves like ohp with lat pulldown (as it is) and row with Bench, or dips/curls extensions/hammer curls? Instead of keeping them together?

Is there anything wrong with working our 2x a day 5 days a week if I eat enough and sleep enough?
Currently doing PPLxULx with heavy compounds in the morning and accessories later in the evening.

Deadlift

Naa it's fine, just as long as you take it easy some days, because that's a pretty large workload on those days you listed.

It's complicated, but as a rule of thumb, if you're working out two times in a day because you feel like you can get some better quality work in by splitting your daily load into two, then it can be a good thing. If on the other hand you're working out two times in a day because you're addicted to being in the gym and try to do twice as much training as you should be doing, then it's always a shitty idea.

If you have a good work capacity, you can pull off training A LOT, but you absolutely have to plan your training so you don't go hard every day. Even if you don't actually feel tired, it's just not how the human body works. Always make sure that your training load fluctuates throughout the week for best results.

I can't squat because of knee problems, what exercise should I do if I want to start SS? how can I replace it?

How does dumbbell press compare to ohp?

Strength first, then size (i will add accessories and etc). I do the AMRAP set first because I want to see if my max went up

The program pretty much revolves around squatting. I say fix your knees, but if you don't know how or can't be bothered, then DON'T do that program. Do something else.

Excellent exercise. Safer because it doesn't lock your wrists in place. Impractical to do low reps though, as really heavy dumbbells (in relation to 1RM) are cumbersome to get into place.

>I do the AMRAP set first because I want to see if my max went up
Do it last anyway. You can still measure progress even if your true maximum strength is masked by a little fatigue. If you start out with an AMRAP set, performance on the subsequent sets is going to be very compromised.

Can I continue to add weight to my bench/ohp if I stall on my squats?
I'm gonna stop at 135 for my squats and continue to raise my bench until it reaches 135 as well.
Currently at 120 for squats and 105 for bench.

Would SS still be a good routine if I didn't add weight? I'm not that interested in linear progression, I just want to reach 1pl8 for now.

That is the worst idea I've heard all day, objective speaking. Get it out of your head. It's not even up for debate.

Add weight to every lift whenever possible.

>Would SS still be a good routine if I didn't add weight?
No, the entire objective is to add weight and get strong. If you don't add weight, you aren't adapting. If you aren't adapting to heavier weight, you aren't improving.

I wouldn't call dumbbell press safer than ohp because your wrists NEED to be locked in place. If they aren't then you risk injury on your rotator cuffs.

>If they aren't then you risk injury on your rotator cuffs.
Not really, no. The fact is that having your hands locked into position creates more strain on many structures particularly your elbows.
Barbell overhead presses are still great though. Like other barbell lifts, they're a bit more stable than their dumbbell counterparts, and increased stability always equals more strength production. Still, for most gym-goers, the DB version is just as good, and it IS safer.

If I eat foods rich in estrogens or that produce estrogen on leg days, will I have feminine legs and ass while still maintaining a masculine torso if I eat test boosting foods all the other days of the week?

Yeah that's not how it works, you goddamn fucking idiot. Fuck you. Shit, I get so mad when I see stupidity like this. You make the World a shittier place. Kill yourself.

What happened to the /bwg/ threads?

Dislocated my shoulder again doing mundane shit, because it's been fucked up since I was a kid ( There was this one time it dislocated with literally my arm's weight, like, what the actual fuck ). People recommended me to lift until this shit gets better, and I'll admit, even if I'm DYEL, I haven't dislocated it in the last 2 years, until today that is.
So, do I keep lifting until I make it, or surgery ? I mean, who am I kidding, I already have a consultation with an orthopedist in a few days, but I guess I'd like an opinion until then.

What's with fat chicks being so interested once you get fit?

Is it like when guys see a 7/10 and they want to gf her up? Hot enough to be attractive yet not so hot that they're intimidating? Seeing as girls all think they're +5 higher than they actually are.

can i bake my protein powder and not damage it?

i started making pancakes from 2 parts powder 1 part water. then i make pancakes of 1 scoop each.

usually i make like 4 and place the other 3 in the fridge so the next few days i just pick one and eat it for my daily scoop.

the taste is 10 times better even if its basically still water with powder. (and a very very tiny bit of cooking oil)

I figured it out: they've moved to /asp/

I fucked up hard , what should i do next ?

Been lifting for 6 months following some stupid ass volume program . Now i want to get lean for the summer but my lifts are shit and i've had next to no bicep progress .

so far my lifts are

65 kg bench 5x5 (143 lbs) - 24 kg (48 lbs) 4x10
100 squat 5x5 (220 lbs) - 65 kg (143 lbs) 4x10
120 diddly 5x5 (264 lbs) - 85 kg (187 lbs) 4x10
45 ohp 5x5 (99 lbs)

do i still have some time to noobgain my way out of this shit ?
im 195 cm (6'4''ish i think) 96 kg (211 lbs)

I haven't deadlifted in a while due to sickness, so I dropped some weight, but I noticed I feel it a lot more in my lower back than I used to. When I turn to the side to practice in the mirror my back seems to be properly straight, no glaring form issues. Am I doing it right and the back soreness is just from not being used to the weight, or am I on the path to snap city?

You can still be doing it wrong even if you are able to keep a straight back. It mostly comes down to whether or not you know how to "hip hinge".

Guys when for example someone says "I bench 100kg" does he mean 80kg + 20kg from the barbell or literally 100kg without the barbell?

All lifts include the barbell.

Did he left the barbell?

My left wrist hurts if i pretty much do anything with it.
my right wrist is totally fine, nothing ever hurts, but if i rotate my left hand at all, it gets painful, which means pretty much any exercise hurts

how can i tell my left wrist to fuck off, it's pretty much a skeleton wrist also.

What is the best time of day to weigh yourself?

First thing after waking up in the morning will be most consistent.

I can't fix my knees because shitty doctors/specialist where I live, so what program do you recommend for a total beginner?

where do i go to avoid the summerkids?

Adam's Apple in Windsor, Ontario.

if SS is great for beginners for strength, madcow for intermediate and 5/3/1 for advanced what is the routine equivalent for size for intermediate and advanced?

recently ive been trying to lose weight (started going to the gym with a couple of mates)
im 5"7' and i started a few weeks ago at around 210lbs and now im at 192lbs (im aiming for around 150lbs)
at the gym i mostly do cardio but i also join in with my mates in between cardio

what im wondering is mostly whether or not my insane appetite will go away? i've been trying so hard to portion my food (and succeeding) but i don't like being in a state where i feel like im starving and i'd like to just feel normal if that makes sense?

also apart from counting calories and avoiding carbs, should i particularly worry about the fat content in my food? i usually have chicken but occasionally i might have a burger (sans bun) or a few strips of bacon or something which is all fairly fatty

thanks guys

I know ratios are unimportant compared to how many grams you're getting, but hear me out

These are my macros for the day, I had ihop for breakfast and it inflated my fat intake

Should I not eat any more fat for the day?

Get strong, then do a period of hypertrophy, then you have to get stronger, then do another period of hypertrophy.

3-4 sets x 6-8 reps for your main lifts, attempting to still get stronger as you do it.

Progressive tension overload is the key for everything. If you aren't adding weight to the bar over time, you aren't getting bigger.

iirc, madcows is a bodybuilding program

Awesome, that's what I've been doing.
Bless you, user.

For a successful trainees diet you need 1 g protein per pound of body weight. After that, the rest just needs to fit your calorie requirements/restrictions. Pick carbs and fats in any combination, just make sure you get your essential fatty acids and eat your vegetables.

>I'm gonna stop at 135 for my squats and continue to raise my bench until it reaches 135 as well
but....why?

Hey guys can you tell me why I'm such a failure?I have been working out for 6 months, not expecting anything huge but even my abs aren't visible when lighting is bad and seeing I don't even have 1/10 gains of others just makes me cry... I eat veggies/meat get good sleep etc. Advice would be great

me standing str8. No bully plz

nvm my pic won't upload another pic for whatever reasons

When measuring arms, how are you meant to do it? When not flexed and out in front or to the sides etc?

Lift harder

is push/pull split more balance than upper/lower? is ppl twice a week waste of time? is it true that doing push pull on consecutive days - monday tuesday, thurday friday is wrong as quad once said? isnt then 3 day a week too little for not full body program?

noobgains usually stall around 1/1.5/2 * bodywheigth for bench/squat/dl so ... yeah you have lots of gains left

This is the dumbest post I've ever seen here

How do I leave skinnyfat mode?

I also need this pic. mum's trying to get in to fitness and needs some help

Hey Veeky Forums,

How do I incorporate different squat styles into my routine (low bar, high bar, fron squat)?

I've been doing SS for like 5.5 months and once I'm donewith it I would like to add squat variations to my intermediate routine.

Diet, cardio and weights.

Gain muscle.

Used to be 350 or so lbs. Dropped to 225 but gained some back to anti depressants but want to really start lifting again. Lets say I want to be a strong and not deal with loose skin. Should I just go for a bear mode body?

Probably a long shot but does anyone know any (advanced) exercises for knee stability?

Is it ok if I only did 3 reps instead of 5 at my last squat set?

I couldnt go down anymore

Yes. Try and complete the same squat workout next time you squat though. Don't increase or decrease weight. Just do full sets and reps.

If you fail that then give up

Full body or split? If full body, can anyone recommend some serious routines?

What weight is a good place for me to stop cutting at? Currently 5'11 260 but when I was powerlifting for football in highscool I was 5'11 300 with 1.5/3/6/5.

Depends how you want to look when it's all over. It's best to cut for a while, then take a break at maintenance for 2 weeks, then reevaluate your calorie needs, then resume cutting.

What level of training do you have? What is your goal? Muscle? Strength?

I've hardly any serious training, just casual lifting. I'd like to have visible and large muscle but definitely not weak. I don't have an ideal body type.

If you are a beginner, training full body 3x a week is best.

Beginners do better with more frequency. Not only are you not strong enough to be using weights that you can't recover from, meaning you can hit the same muscles more often, but this gives you more practice with each exercise to learn proper form.

Your core lifts will be squats, deadlifts/romanian dead lifts, bench press, rows, overhead press, and chinup/pullup/lat pulldowns. If you don't like SS, pick a routine that covers all of these in a rep range between 5-10.

try a light taping on it when you lift. Used to have the same problem, just threw on a light boxer wrap and was able to do all the same lifts without the pain. eventually it subsided alltogether

22 Male at 210 6'2. Complete novice when it comes to dieting. I'd like to get to 170, maybe even 160, but im lost in all the complexities of what to and not to eat. Can anyone share what has worked for them? I don't get bored of eating the same foods, just like to mention that.

bump. i'm 6' 180lbs, but i'm skinnyfat dyel. should i bulk, cut, or just maintain weight and work out harder?

opinions on full body dup style for non beginner looking for size? aslo what about hypertrophy specific training?

I just finished college and am gonna be gymless for the next 6 months at least. My job's gonna be a killer aerobic / high volume workout, but what can I substitute for weightlifting without a gym?

Step 1 is calculating your energy needs.

Estimate your total daily energy expenditure, that's how many calories you burn on an average day.

From there, you need to create a deficit large enough by restricting calories to impact your weight to the tune of 1 lb a week.

In general, you want to keep protein intake high. This helps retain muscle mass. At least 1 g per pound of body weight, more if you are involved in heavy training.

The rest of your calories can come from any mixture of carbs and fats that keep you full, energized, and sane.

Fat, when part of a meal, helps with satiety because it slows gastric empting; it keeps food in your stomach longer. Fat is also essential for hormone production.

Carbohydrates will help you fuel your intense workouts. If you restrict these to next to nothing, it would be ideal to eat them around your training. If you're more lax, you can eat them whenever.

Things to eat are going to be actual food. Stay away from processed foods, not because they're necessarily unhealthy, but because when you restrict calories, you want the most bang for your buck. This means foods that keep you full and provide nutrients. Your choices are vast, don't limit yourself.

Lean cuts of meat from any animal and eggs
Low fat dairy products
Vegetables, especially leafy greens
Fruit
Nuts, lentils, beans, etc are all acceptable.

Should I do my strength workout before or after cardio workout?

I have forward head posture from years of computer usage and it really makes me look like shit. I have started SL 2 weeks ago. How much can I expect this to fix my posture? Is there anything else I could be doing to fix it? Maybe some kind of stretching routine that I can do in the mornings or some additional exercise? Please help.

also bump

before just stretch a little bit before doing strength.
You can burn more fat if you do your cardio after strength.

I usually prepare meals with like 3g of olive oil on the pan. Should I count the oil in my macros?

Yes.

Thanks dude

I'm going to the gym in the morning for the first time tomorrow.

How busy can I expect it to be from 7-8am? I guess it won't be empty but as bad as the evening or what? Any experiences with working out in the morning?

What's wrong with my posture?

Do Latvian women like super buff dudes or Otter Mode?