QTDDTOT

If they recover fast, why shouldn't I do it on A and B? What's wrong with the leg raises?

what's your goal? strength? looks?

diddlys might make it hard to do high volume calfraises

i think planks are enough to train your core, especially if its till failure

I'm building strength right now. I

swimming has shitty muscle gain.

Can/should I mix whey protein with coffee and a banana in a blender with milk and have that as breakfast or am I messing something up somehow?

Once I finish cutting on S'S should I bulk on ppl? Goal is aesthetics over everything. Or should I bulk on my 3 day full body routine until I can no longer progress?

Cheat days are fine as long as you dont completely take the piss. The can be a strong motivation tool.

Sounds like a very taxing routine. I'm not sure three compounds a day will be feasible when you hit heavy weights. What were you planning, AxBx or ABxABx or what?

To answer your question, yeah, you can add abs work to the end of every workout. Compounds build core strength too and the key to visible abs is low bodyfat.

Why the fuck not? If you were going to eat that all for breakfast anyway it makes no difference. Chuck in a multivitamin and creatine too.

So there's a lot of debate as to how much protein you should have at one sitting but what about fats? Im cutying and find it helpful to eat quite a large portion of my fats at night all at once helps with hunger.

Do cheat days become forbidden when trying to breach 12% body fat?

What is YOUR easiest meal to prepare fit?

>microwavable rice made with bouillon
>canned chicken
>steam-in-bag frozen veggies
>stir it all together with a little butter or teriyaki

So I'm not moving bitch weight anymore and my core is starting to get sore with heavy movements. It's the worst on my top two abs. And now my top two abs really stick out more than the rest of my stomach. Is that normal?

anyone know some good hypertrophy routines for intermediates?

sticky only has strength based programs

PPL seems to be the go to routine for hypertrophy around these parts stranger.

or just push/pull

Upper/lower

Any other partition into 2 groups you'd like

PPL seems like a bit of an overkill, since it will have you hitting the gym 6 times instead of 4 for a marginal advantage

Nigga what the fuck are you doing

SS and cutting

Bulk on SS until you can no longer make squat gainz, then transition to a more hypertrophy based routine

I like PPL+full body. 4 days a week, each muscle group hit twice. Fun as heck.

I got one and it didn't really do much for me

Wound up throwing it away a few months in

What is my bf% Veeky Forums?

Is it low reps on the full body day?

I suppose it depends on what kind of deficit you're on and whether a cheat day would represent a huge splurge or just a few hundred extra cals. In general though you'd have to get stricter the lower your bf% is getting - maybe make it a cheat meal rather than a day.

You sure it's not your ribcage? If you have flared ribs they can give the impression of the beginnings of a six pack.

oh my fucking god

Well 3x5 compound lifts

Guessing 17%

Are the circuits at planet fitness any good? For a beginner to build up strength

I'm known to be ''strong'' by people, although i can only do like 7-10 kg on each side of the bench. Knowing that, do i still fit in the starter tier?

What is a good starter program, besides theone in the sticky(that i heard it isn't that good)? Greyskulls? I workout 5 days a week, which i also don't know if it's better than 3. My gym has personal trainers but they're all dudebros who love machines and give me unrealistic timelines such as 2 years to archieve basic husbandomode when my body is just overweight and i got the proportions.

>Quark cheese
>Fruit flavored yoghurt and / or banana
>Mix and eat
>Use regular or fat-free ingredients according to current goals and taste.

how disproportionate am I
Been doing SS for 2 months with some previous experience

all of these are 3x5 in lbs

Bench 180
Press 125
Squat 235
Dreads 245

Ok need help brehs.

So been lifting for about 6 months and still look shit. Initially bulked far too hard and got fat.
Seen advice here that when you reach around 10% bf then you should bulk.
According to skin callipers and Scooby's site I am now at 10% but I still have some belly fat so it's confusing.

Not sure what my diet should be at this point. I'm skinny and lanky and want to get bigger, should I just bulk maybe to 15% or so and cut? Or continue to cut and get even skinnier to get rid of the belly?
If I do bulk I'll be doing it much slower.
Just looking for some former spooky skeletons advice if poss

I'm running 15-20 minutes before every lifting session because I heard that that's what you should do.
Everyone on fit says that running is autistic.
Should I replace running with something else or stop doing anything before my workout sessions at all?

weak diddly
press is nice

Best routine to cut on? New to lifting. 20% bodyfat roughly. And once I hit my bodyfat of 10% what routine should I switch to? Aesthetics > strength for me. Is something like ss really ideal for me since I'm trying to lose weight?

There are three of these theads right now and being an arsehole I am of course going to be asking the same question in each of them:

I'm a complete noob, been going Greyskull for about two weeks now and also doing cardio and abs on off-days. Took measurements when I started and of course I haven't grown yet (I have losts about half an inch off my waist-line though), but when can I expect to see some results? I mean like ANY results, even if it's just my biceps growing with 0.5 cm, just ANYTHING to see that it's working.

3 months. Try to just look at yourself in the mirror once to twice a week to really notice the difference. Also take a before pic now to compare to later if you're in doubt about your progress

SS is great don't be a bitch you have heard memes and fallen for the bait

K thanx m8. So what can I expect in 3 months? Like a noticable difference when looking at myself in the mirror or the kind of tiny difference where I have to measure myself and rejoice that my chest might have grown 2 millimeters?

is 1 cup of rice for lunch and 1 cup of rice for dinner with veggies of course and sometime an egg enough or should i eat more than that? i dont feel hungry.

if my knee muscle hurts, but not while lifting because I warm up, should i continue lifting and stretch more

Nice lines from working out bro. Keep it up.

Can I wait like 15sec between reps in a deadlift set? Or does that make my 1x5 into a 5x1?

It's technically a rest-pause set - but it doesn't really matter in terms of training effect

This, swimmers body comes from weight training and excessive cardio/strict diet. Look at your average high school swimmer who only goes to practice and meets. Skinny fat with a tiny bit of muscle. Compare it to the hardcore college swimmers and you'll understand the difference.

Hi Veeky Forums

I've been doing a PPLxPPLx routine for 6 weeks now, and I can not tell I've made aesthetic progress with certainty. I have made strength gains, is this necessarily a sign that my calory intake is sufficient or not ?

I'm eating 2700 at 164 pounds 15%bf 6.0ft, and I've lifted for 6 months a year and a half ago, so i don't know if I'm elligible for noob gains.

Please advise any way you can

no

>he's not adding eggs and bacon to his breakfast smoothie

Meal timing is a meme. Look up intermittent fasting.

Depends. Do you want to keep the muscles you have?

I plan to start in an olympic lifting club next week. Had an attempt at SS last year but only kept it up for a few months, pretty much Auschwitz still. What can I expect? Will I become aesthetic?

Weightlifters do bodybuilding type stuff to get big. Look it up. If you don't have the right stimulus, your strength will be mostly neural and not muscular.

But that doesn't matter if you dont
E A T M O R E
A
T

M
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1 month in on GSLP, noticed that my biceps, lats and shoulders have grown. Little bit of growth on the quads too. Only change I've made is that I follow rippletits advice of adding 10kg to diddylift per session.

so if my job requires me to workout cardio and some bodyweight exercises 5 days a week and i want to do some SL at the gym 3 days a week. im 5' 8'' and weigh 145 currently. not sure about bf% but im kinda skinnyfat. how much calories should i eat per day? i wanna put on mass and stop being a weak skinny bitch plz halp

2500

Kekkedy

Needs more protein.

>strong
>benches 40kg

What the hell.

SS is fine for beginners and you're the definition of a beginner. Get 1/2/3/4 and then you can start being selective.

I was doing dumbbell bench press on my back and felt a slight pull in my wrist when letting the weights down. This was a push day.

I've taken 2 cardio days and tomorrow I'll start back with a pull day.

Is there something I need to do when Im setting dumbbells back down from a laying down position.

Ive never felt that kind of feeling in my wrist. My wrist feels fine now but my wrists are generally on the weak side.

Just ate a burger and found out it was 18% soy protein. How much are my test levels likely to be affected?

What does 1/2/3/4 mean? And what about the days i should workout?
I see.

It's hard for me to maintain or even have a max-size erection. I see porn regularly and take psychotropics. I know the meds i can't stop, but stopping the porn wilhave an inpact in how hard i can become?

Nil.

You are already a gigantic pussy so you have nothing to worry about.

Any way of getting ephedrine and/or yohimbine in Europe/Spain/Poland?

My supply ran out and I can seriously feel the impact on my cut and appetite.

I prepare 2-3 days of chicken & rice every time, but it's kind of bland/dry so I'd like to add something to it.

What kind of sauce can I add to it while still being relatively healthy? Something like sriracha?

Is there a limit to how big a certain bodypart can get? I'm thinking about hopping on PHUL when I'm done with ICF. But PHUL has a lot of leg volume. And I already have big legs. I'm worried I'll look fucked up and disproportionate if I have two dedicated leg days a week.

What are some good, cheap sources of healthy fat?

Is keto any better than a regular deficit for weight loss??

marinade it brah

you could also try

lemon and brownsugar
tomato paste + chives/cheese
mustard

What's the best way to incorporate Strength Training with Callisthenics and cardio?

What running routine should I do for speed?

I'm 6'6, 220 lb. Chubby. The calorie calculator linked in the sticky says I can eat 2520 calories a day and lose weight, but that doesn't seem right. Is this trustworthy? I feel like I eat that much right now and I've been maintaining.

at 6'6 220, you can definetely eat 2500 cals a day

you hardly sound chubby though, maybe just 10-20 lbs of fat?

I fell asleep on my love seat last night and woke up this morning with what feels like a strained abdomen muscle.

Is that even possible or should I be concerned? The only activity I did yesterday was a bit of skating but only to the store so I doubt I strained it there.

How do I check and make sure it's not a hernia?

For bench press I use dumbbells instead of barbells because I don't have a gym partner. As my dumbbell weight goes up will my barbell naturally go up too? Or is there no real carryover?

I never got an answer in the previous thread, so I'm posting it here again:

While running on a treadmill today for cardio, I started to feel pain in my lower right back about midway through.

It wasn't severe enough to keep me from finishing, but I definitely noticed it. I don't really notice it right now while sitting.

However, the pain first started yesterday during my OHPs.

What did I do wrong, and what can I do to heal it?

Doing Smolov Jr. for bench and squat at the same time - alternating days and all, going to complete it over 4 weeks. So far, I've done day 2 for both bench and squat, and squats pretty taxing already, but bench is really easy. Does it get any harder?

Do ATG squats work quads differently than parallel squats?

I switched to parallel squats with slightly higher weight from ATG 3 days ago (because my knees were hurting) and now my quads are sore.

not necessarily a direct carryover, but your barbell bench will get stronger if your dumbbell bench goes up significantly

very mild

bench carries over more easily to DB press

that said, dumbbells hit the pecs better than barbells do

What's most common fat percentage for beef at generic restaurants? I just had a burger and I don't know how many calories it had

anyone? pls respond

Pls respond

I'm currently doing GSLP while cutting, and I am not progressing from any of my lifts. Is this normal?

I used to wear boxer briefs, but then I started deadlifts and squats and now they aren't nearly as comfortable. They keep riding up my legs and, worst of all, my thighs are rubbing together and chaffing.
What do you recommend for underwear?
I've noticed that my compression shorts are one of the few underwear that doesn't chaff, but it's not like they're comfortable for everyday use. Should I just suck it up and start using them everyday?

I workout at home and have bicep curls in my routine, it was fine for a while but I eventually developed quite a sharp pain in my right forearm/wrist, so I bought an EZ curl bar as I was told it should take the strain away. At first it was fine and there was no pain but a few weeks later I started getting the same sharp pain again. Even if I lower the weight by half there is a still a small pain which seems to increase the heavier I go. Is this a case of bad form or too much weight too soon? What should I do?

Skinnyfat user here. I've been cutting for two weeks now, mainly been lifting and doing HIIT, but I've seen many conflicting opinions on whether I should keep on cutting (until I'm skinny) or if I should just bulk and then cut instead.

What do Veeky Forums? Keep on cutting or just start bulking?

I've always weighed around 170 pounds. I went for two runs through the week in 95 degree weather and sweated to hell. I weighed 166 at the end of the week. Did I just lose water weight? Does water weight really account for this much?

Pls respond