Last thread reached bump limit. Relatively new lifter here and haven't been doing warmup sets. I tried them for the last few sessions and everytime I get to my actual lifting weight (185 lbs) I'm tired as fuck and my legs get shaky. Do I have to do a warmup set at this weight? Seems like I was doing better before.
Does this tank top fit right? I've never worn a tank top before. The length seems right but the chest has a lot of side boob creeping out.
Warm-up sets are important. I usually do an empty, a 25% and a 50% before my working sets. If you're tired by your working set it's because you aren't taking long enough breaks (~30 seconds for low intensity warm-ups, a minute or so for higher) or you're doing too many working sets.
One thing Rippetoe says in SS is that you can do fewer reps in your warm-up sets as you approach your working set, so that you don't knacker yourself out too badly but still get warmed up.
Mason Lewis
is it okay to still lift and go to chemo? my onco says he doesn't really advise it, but i don't want all my hard work to be wasted too soon.
Owen Walker
That's what I figured. I'll switch my sets to 3 sets of warm ups at 25%x5, 50%x3, and 90%x1.
Jose Evans
Is cardio just optional when it comes to reaching a low bodyfat or is it needed? All my friends are convinced it's needed. I've read the sticky. Someone remove doubt from mine heart
William Taylor
You're getting chemo and lifting?
Bruh, I think you've got more things to worry about. Listen to your fucking doctor.
Daniel Price
Don't lift heavy, but you should try to maintain a minimal physical activity even during chemo, not because of the gains, but because it's good for your health and will help your body fight the cancer. Good luck, bro, stay with us.
Eli Sullivan
It's optional, but very helpful.
Adam Brown
You have your whole life ahead of you buddy. Focus on getting well. Swoleness will be waiting for you when you're done.
Besides, it's not as if you'll loose your gains. When you train again you'll much more rapidly return to your previous strength levels because of your training. This is referred to as muscle memory:
And don't listen to 37333652, he sounds like his testicals just dropped yesterday.
Christian Sanchez
when should i start going for hypertrophy? im up to 1 plate bench, 1.5 squat and 2 deadlift but i have had pretty much no physical gains, which was the whole point for doing this
whey + other shit or 'mass gainer'? (i am trying to 'bulk'). mass gainer seems pointless when i can just have whey + something nice like ice cream
how long is it supposed to take for actual physical gains to appear? ive been in the gym 3 days a week, increasing weight pretty much every time and leaving exhausted for 3 months but no signs yet
Michael Reed
Is kinobody's greek god routine worth a try?
Hudson Gutierrez
>something nice like ice cream
Ice cream will just give you sugar and fat. That isn't useful for gaining muscle mass. You want nice solid carbs like pasta, rice, potatoes, oats. With lots of veg and protein.
>3 months >2 plate deadlift
Is that your 1RM? If you're doing 5-sets or more of 2 plates after 3 months that's really remarkable. Or you might be doing it wrong.
Tyler Brooks
i bought soy protein, will i lose my gains and test?
Adam Robinson
3x15 db shrugs 3x12 db upright rows 3x12 db seal rows 3x10 lat pulldown 4x12 cable rows 3x12 standing OHP 3x12 trad deads 3x12 hyperextensions
Is this routine excessive?
Aaron Sanders
Hangout with this hot chick a few weeks ago we both have a good time, every time I ask her to hangout after she says she's busy,on the other hand this fat chick with a pretty face won't leave me alone. What do I do? Wait for the hot chick or fucj the fat one
Camden Baker
help
Kevin Howard
I really only eat what you can buy on the outside aisles of the grocery store which is meat and vegetables. Sometimes I get cravings of junk food and will eat those Dips bars or potato chips and I feel better with more energy. Why is this? I thought eating healthy would cover any deficiencies, so why does junk and candy make me feel better?
Adam Campbell
well what i mean is theres that optimum nutrition muscle dust stuff, and theres a whey version and a mass builder version. the whey version is just protein but the mass builder version has a load of carbs in it, is the any benefit in the mass builder, as in why not just mix in some ice cream if you need the extra calories?
i do the stronglifts thing, which is 5x5 (its supposed to be 1x5 for deadlift but i do 3x5 or 5x5 as i feel like i might as well)
1 plate is 20kg right?
Jaxson Clark
>carl sagan kill yourself faggot
Leo Thompson
What's wrong with wearing basketball shorts to the gym?
Jordan Hall
Not fitness related at all, but don't know where else to ask/how to google. Used to be really good friends with someone until they fucked me over. I have since unfollowed them on normiebook but they still appear a lot in the chat list (because we used to chat a lot), and stuff like a post will come up with "ex-friend at 20 other people like this". Any way to completely remove their presence on my fb without blocking?
Asher Sullivan
For the chat, click the gear at the bottom of the chat list, go to advanced settings, and turn chat off for them. I don't think there's a way to hide the other thing, though.
Benjamin Mitchell
nothing. Wear whatever the hell is comfortable. Wear a goddamn suit if you want.
Wyatt Hughes
cheers brah
Jayden Morris
I'd say that if you're eating enough and maintaining good form throughout all of it you'll be fine; but that said if you need to ask you might want to drop some things. Doing exercises correctly is going to help you more in the long run
Lincoln Cook
do you count your calories? What specifically do you eat?
Carson Ramirez
Forget hot chick entirely.
Fuck fat chick if you can stomach it but I personally have never been able to
Hunter Ortiz
Pussy.
Joshua Martinez
shoo shoo
Aaron Ross
so what's the deal with lentil? I don't see it getting posted very often, is there a reason I should avoid it?
Carter Mitchell
>1 plate is 20kg right? 1 plate is technically 20 kg, but when referring to lifts it means a plate on each side of the bar, so 60kg. Not sure if that's what you meant.
Connor Sullivan
Is it true that green tea help with burning fat, or is it just a meme? If its true, would it matter whether I'd drink one before or post workout?
Noah Martin
Sixpack looks great with convenient lighting, almost non-existent with bad lighting. Roughly how much more bodyfat do I have to drop till it always looks good?
John Williams
Only if your lifts are intermediate.
If not stick to 3x5s until you get your lifts up. >1/2 at least.
Squat and dead strength dont really matter for his routine, but you want to have at least that much upperbody strength before you hop on it.
And following literally any program to get that upperbody strength will give you sufficient leg strength, but.... I dont like his approach to lower body training.
He severely underestimates the usefulness of the hip thrust, though i agree with him about the squat, especially in light of the shit artemus dolgin talks about it.
Mass gainer is only worth it if you find cheap stuff that is more calories per dollar. Even then that is generally shitty ingredients, basically eating corn syrup and whey.
Rich piana may be a living meme, but he is right about real fucking food, goddamnit. Eat as many calories as you can, rather than drink them.
But your lifts are good enough to hop on a ppl and get your 3x8-10 double progression on. Only negligibly. Just dont do it again. If by retarded, you mean excessive... Then yes. What is your progression model looking like, and how much do you lift? Could be a number of thing. Too little fats, too little sodium, could be minerals or micronutrients. Remember a little bit of saturated fat is good for test, and fats are good for hormones and satiety in general. Aim for .8g/lb protein, .35g/lb fats, and at least as many carbs as proteins. Nonrestrictive dieting is the only effective long term solution, so try and make it work for you, and you wont worry about "having to go back on a diet" ever.
Josiah Young
It's true, but also assisted with proper diet in obese patrons. You also have to drink like 8 cups a day.
Not worth it, easier just to eat properly.
Levi Cox
Nigger i deadlifted 235lb literally my first time ever deadlifting.
It isnt that fucking amazing.
Some people are kinda strong before steppig into a gym. Not everyone was a weak unathletic skellingtom
Elijah Walker
>do you count your calories? I used to and stopped. I guess I'm starting again.
>What specifically do you eat? Unfortunately not pussy. Mostly meat and eggs actually. I'm starting to think that I need more carbs in my diet. I have carrots and potatoes as a side, but mostly meat.
Nathan Baker
>2plate deadlift after 3 months >remarkable
dude what
Nicholas Powell
>Mostly meat and eggs actually.
That's not a description.
>I'm starting to think that I need more carbs in my diet. You need a proper diet.
Nathan Kelly
I'm a weakling whose cutting and I can almost lift 2pl8. Not that big of a deal.
James Gray
Dont stress over Veeky Forums memes. Just enjoy the bants. Who hurt you? No, it is best carb for gains, if you can stand the god awful taste.
High protein and fiber, decent micronutrient profile, decent amino profile. Very filling and fairly low calorie.
But every faggot who is pro lentil is a vegan shill (except me)... It is the damndest thing. Eat lentils, but dont trust lentilposters Take picture of self w/bad lighting (or both to compare)
Could be fatty dysmorphia thinking you are skinny, or skinny dysmorphia thinking you are fat... Either way we will find a way to mock you and slowly chip away at your mental stability True to a negligible degree.
Jace Myers
>lentils >god awful taste does nobody on this site know how to cook or what
Jeremiah Richardson
thanks man, I've always love lentils, I'm currenly eating them boiled without salt or anything, I just thought there was somehitng of a negative consensus because I never see them around, but yeah the vegan thing makes sence
Jason Hill
yes thats what i meant, i do 2 plates (on each side) deadlift
Jacob Ramirez
Last night I had a steak the size of my hand and some mashed potatoes with butter.
>You need a proper diet. I was hoping meat and veggies would suffice since that's what I'm good at cooking and they're, for the most part, inexpensive. (I can have a decent dinner under $10.)
Thanks. I'll add sea salt to my food as I haven't at all lately. I do cook with butter and lots of it.
I'll try having some pasta with vegetables tonight. I liked pasta, but had bad pasta a few months ago that made me sick for a week.
William Perry
Look man, just judging off your posts it sounds like you never learned how to properly count calories. If you can't even tell me the weight of your steak, you DEFINITELY aren't eating properly.
Count calories. Get a scale, it'll work wonders.
Adam Butler
This user I'm obese and cutting, but mostly linear with a few plateaus so far (8 months in).
I lift around 100lbs on all of the compound exercises.
Also, is English your first language, or no?
Tyler Scott
PPL or Split bro.
Easton Turner
To bake a pie from scratch, you must first calm your anus.
Jordan Sanchez
that program is a travesty drop it and do SS or SL at worst fuck it, I'll allow ICF too but that's as much fun and variety you get to have
100lbs on compounds is fucking nothing too
literally drop everything and reboot
Mason Thompson
How do I into Hip Flexibilty? Can't squat for shit as my heels want to lift off to the moon when I try do squat so I either a) lean foward, which will not be good once I put a barbell on me b) can't even reach parallel
Both have excellent channels with information on how to get mobility. (Just use the search feature as there are a few different videos.)
Brody Allen
yea but you are also fat
Matthew Martin
You mean 1pl8 and a half?
Oliver Flores
how does one naturally boost their testosterone??
Daniel Stewart
Welp it does look even worse on a picture but I think I'll get to a proper sixpack with enough training :)
Joseph Richardson
Youre going low carb with the veggies (theyre great for everything, and digest slowly) and simple carbs like chips/junk food process FAST, giving you quick bursts of energy by spiking your insulin.
The problem is, you NEED carbs for energy. They are the bodies main source of energy. Especially if you are physically active. But shitty food will have have an effect on you eventually, through insulin sensitivity and psychological addictions.
My advice would be to introduce more complex carbs into your diet- high fiber breads/pastas/rice if youve been avoiding them. Also, some fats from seeds. (almond/peanut butter is good) Try some high fiber fruits as well. This should cut most of your cravings for junk, and give you some more energy.
Cooper Hernandez
I've been lifting for about two months and I'm going to start doing deadlifts, but I don't know which day to do them on. Should I do them on back day? Which exercise should I replace with it?
My workouts usually last about an hour to an hour and a half
I know it's a little too much volume, but I added in exercises as I began to regularly lift. Started out with six, now I do eight each workout.
Aaron Hill
>tfw can never tell if I'm d oing bent over barbell rows right fuck it. I know I need to do em but i dont fucking know if im doing em right.
Brayden Gonzalez
how long till abs
pic related 173cm 77kg
do i have to isolate abs yes or yes to get them?
David Gonzalez
you have to lose weight retard. low BF = abs
Adrian Anderson
I run, then lift, then run again to cool off.
How far should my warm-up run be? 5k? I usually get 2 miles in.
Camden Jenkins
i know but how much in my situation?
7 kg? 10kg? 20kg?
Jonathan Walker
I'm no expert. 7.5 - 10 kg.
Brody Green
I need a pull-up bar, but I can't screw any shit into my walls and I don't want a HUEG steel power tower.
Is there a cheap free-standing one available? Or a guide somewhere on how to make my own?
Mason Brown
Mother fucking sleep. Sleep for 7 hours, tired. Sleep for 9 hours, tired. Drink caffeine. Even more tired. My cut is only -500, my macros are there, I eat clean and balanced, I drink over a gallon of water a day. Why am I falling asleep on my bench?
Elijah Martin
Does anyone have the chart that says the natural bodyweight at certain height/bodyfat, for example around what bodyweight should i be at 10% bf at 5'7" as a male
Sebastian Perry
Are you cutting on lifting days, too? Your workouts are creating additional deficits of calories/energy. Plan more calories around those days to make up for it. Eat at your maintenance TDEE when you lift to keep your deficit from getting too large.
Grayson Lee
The PHUL workout, is it decent? Looks and sounds alright to me
Logan Perry
what are your goals? are you trying to gain muscle, maintain, lose weight?
Nathaniel Ramirez
no goal. Just passing time.
Aaron Morgan
ok, at 0.5 kg per week i should be done in like, december
Joseph Parker
I've been working it for a few months while cutting, it's okay got me some new PRs. Eventually had to change lower hypotrophy days because it was just a list of shit I hated.
Juan Powell
Then what does it matter how far you run. Make sure you're not running on a hard surface so the impact doesn't destroy your knees over time. Also make sure you are running correctly.
Connor Murphy
Sleep a lot, eat at maintenance or above, get a lot of sunlight and physical activity (don't be sedentary), and eat a diet with sufficient fats and micronutrients.
If you have vitamin or nutrient deficiency from your shite diet, supplementing it can significantly boost T. Also, don't be stressed in your life.
Do a different routine, ideally a beginner one from the sticky.
Record yourself and post a form check here.
Running 2+ miles might fatigue you before heavy squats, if you're doing them. Jog a mile maybe.
Go over your food logs and make sure you're consuming adequate vitamin and nutrient levels. Make sure you're sleeping WELL. Otherwise, see a doctor.
Yes
Jose Mitchell
I started workout with bench Did it to failure 2 hours later my pecs feel fresh (as i was finishing up the day, upper/lower split) Does this mean I didn't work as hard as i should have or does this fall under "soreness =\= success"
James Campbell
Pumps usually only last an hour anyway. Pumps and DOMS are not indicators of long term gains, but strength and size are. Don't worry about it.
Thomas Edwards
neat
Ryder Morales
Posted this, but I knew it wasnt really good enough for its own thread: I eat pretty well, sleep average to above average. I'm not very big yet, but I work out until muscle failure. BUT at the end of the work out, I still feel like I havent done everything I can or havent used all the energy I should have. What can I do?
Camden Turner
Run
Benjamin Barnes
Did what to failure? 3x5 / 5x5? Then you're fine. If you did one set then you probably didn't do enough.
Follow your program, push yourself and trust that the progress will come.
Jason Lee
AND LOSE MY GAINSSSS?
David Hernandez
Another user with same question. I get sore at end of work out but I rarely stay sore. Am I not lifting hard enough? Or is it a sign my nutrition and rest is good?
Julian Campbell
nigger digger
Brody Cox
4x5 Im a fat dyel so i just wanted to do 5sof my bodyweight till i started failing Basically went: 5 5 4 2.5
(I normally do sets of 12, slowly moving my compounds to 5x5)
Cooper Turner
I've been eating red potatoes with my meals
should I cut them out?
Elijah Butler
>Go to doctor for epididymitis >get prescribed 20 capsules of doxycycline >pills work for the most part >ballsack no longer burning >however, fap sessions are losing their appeal >feel little to no stimulation up until orgasm >can't boner to porn, even my favorites have no effect >no sexy urges out of the blue
Should I get some more pills? I don't think 20 capsules fully solved the problem, whatever it is.
Cameron Howard
Ok. Thanks for informing us. Still fapping.
Hunter Lee
How do i start learning about steroids? I don't want to take them, but I want to learn more about them. What is common and what is frowned upon? Just a lot of general knowledge.
Asher Thompson
why don't you just tell the doctor what you're experiencing? It's pretty unlikely any of us have that sort of medical knowledge
Joshua Lewis
Keep them if they fit your macros
Nathaniel Phillips
I would imagine FRAUD general.
Dylan Gray
Is keto any better than a regular deficit for fat lass? I was reading somewhere statistically keto is better for fat loss and ive been doing it and its going well but im REALLY struggling to stick with it. and it's expensive as fuck.
Grayson Walker
lass=loss my bad
Aiden Stewart
she cleans 220 right now.
www.instagram.com/p/BF4cZEByF3n/
Caleb Thomas
Is 40lbs of gains good for 2.5 years of lifting? I went from 147 (tops) to 187 (in week 3 of my cut) at about the same body fat (nonspecific 12-14% BF range) at 72 inches/183cm in height. Have 30 inch waste and 34 inch hips, Really broad shoulders/mesomorphic build.
Jeremiah Fisher
i have been lifting for 8 months. 4 times a week. mon/tue and thurs/friday doing half gomad fo 2 months and gained 5 kg doing it. well i am progressing really well in my opinion. my question is for the last two weeks i couldnt go 4 times. only went monday and tuesday. do you think would that hurt my gains ? did i maintain or go backwards? oh also i am strictly following my diet even i cant go 4 times but it feels sad and useless if i cant go .
Kevin Harris
Should I do abs on leg day? What ab exercises do you recommend?