QTDDTOT

killing yourself is a good start

Coffee.

SHOO, SHOO SPOOKY SKELETON

When I fjrst started working out a while ago, someone told me to do SL 5x5. Was that bad? I'm making some pretty solid gains a month in. Should I switch?

I can lift more that my friends and I'm overall stronger than them, but their gains are way more visible than mine, as in they can flex and shit, but I can't do any of that and my arms just look upper arms just look like garbage. This is bf% at work right?

It's perfectly fine.
I started with SL, but switched to a Greyskull variation after 2 months cause I didn't like the way workouts were set up. If you're comfortable, keep it going.

Also, you probably noticed the huge emphasis it has on legs. It's kinda necessary for strength, but if you don't like it, try adding accessories for your upper body or switch programs.

anyone have a link to the site that compares your lifts with other people? It also shows you what muscle groups your workout routine covers.

most beginner programs are essentially the same. If it's working, why would you switch?

no, supplement your lifts.

you have two options which are essentially the same option: work on putting on muscle and then lower body fat or simply just lower body fat. Those 150+ pounders with abs have more muscle than you and less fat than you

can you? sure. Should you? probably not.

is it bad? no. Don't count exercise. Drink a bunch a water. There is no set amount, just drink a glass like every few hours. As long as you don't drink an excessive amount in one sitting, you should be drinking a lot.

what are you asking exactly? It's almost impossible to increase lifts on a cut. The best you can hope for is to maintain.

you want to get into a routine. Anything that deviates from it usually affects your workouts.
Personally, if I take a 4 hour nap during the day, I won't be able to go to sleep until like 4am.

Will losing 15% of my current weight (about 17 lbs.) in 25 weeks cause saggy skin? I eat 75% of my TDEE, which is the upper limit of the parameters of a healthy deficit, if that makes any difference.

you sound like a faggot. That's probably what's at work.

It's either bodyfat, or they may just be training specifically to try and encourage more growth (more emphasis on volume rather than load). Or also both.

Remember that for a while, your strength gains don't come from additional muscle. Rather, it's a neurological adaptation that lets you use your existing muscle more effectively. Once it's clear you need more mass (and you can afford the extra resources to build it), your body starts creating more muscle.

This is very simplified explanation, but it may be why.

>Eat 700 calories of mostly carbs
>Weight maintains

>Eat 1450 calories of a carbs, protein, fat split
>Weight maintains

I thought CICO was king? The fuck is going on?

you can lose 17lbs in 2 weeks and probably wouldn't get loose skin.

Is there a good info graph in regards to stretches I should be doing? How long should I stretch for each limb? Can I stretch in the steam room/sauna?
Can I swim instead of jogging after weightlifting? Would it be better to run instead of swimming after lifting weights?
Would going to the steam room/sauna artr post workout run be detrimental?
Are planks a good substitute for crunches?
Please help me learn

Are wrestlers bridges good for posture and spine health?

should i only eat and drink protein shakes to lose weight?

are there enough ppl in this thread who do cardio regularly? wanna see if its possible to start a nike+ kinda thread.

question 1:

ive been doing shrugs as accesory work on all my workouts. is this ok? what do shrugs do exactly?

question 2:

ive started SS 3 weeks ago. benching 0.5pl8. when should i try tonincrease the weight?

thank you

you control your caloric intake to lose weight. Doesn't matter where those calories come from

That being said, protein shakes are just for convenience. There's nothing special or magical about them, they're just protein and calories, just like chicken, just like milk, just like any other food.

in this sub i mean

why do them if you don't know? They pretty much work out your traps.

and what the fuck are you doing? How do you know you're doing SS when you're literally not actually doing it? Please, please stop being retarded, pick a program, learn the program, and actually do it. Read the sticky, download starting strength the book, or buy it if you want, and fucking understand what you're doing.

How do I know when to put more weight? It's the case where currently the sets I do barely give me a challenge. I mean it's there, but I don't know if I should do more sets or just increase the weight and get used to going heavier.

Please respond and how do I fix it?

did you finish all your sets? Then increase weight.

>Anything that deviates from it usually affects your workouts.
yeah I figured. I've been lifting for about 2 months now and I fucked up and stayed up WAY too late last night. I'm exhausted as a result, probably only got like 5 hours of sleep.

I can feel in my limbs that I'm either going to have a shit-tier workout or hurt myself. Maybe I'll just skip today and go on a run or something.

alternatively, you can just consume a bunch of caffeine prior to the workout (10-20min) and just work out.

so no answers means this question deserves its own thread?

So, weight gain powder is meant to be mixed with milk, right? Will it taste like shit if I mix it with water? The farting is a little excessive.

i do everything in the SS program, but infinish very fast and i still have some energy left in me soni do some shrugs and work on some machines, is thisnreally that bad?

when was the last time you ate at maintenance?

Gained 12lbs in one week of bulking. Is it supposed to go this fast? Was this just water retention because I carbed up again after cutting for a couple of months? I still have some arm vascularity and my abs are still visible if I'm in the right light and flexing but my stomach feels almost constantly bloated.

no answers means it's a stupid question and you're a faggot for asking it.

what the hell is nike+?

>I started SS
>when do I increase weight?

if you're not increasing the weight every time you're not doing SS.

probably have shit texture, but not a problem.

SS is more than just the lifts. If you're asking when you should increase the weight, you're a retard who is literally wasting his time because you didn't want to spend an extra 5 to 10 minutes to read up on SS

probably mostly water but no, it's not supposed to go that fast.

prolly just DOMS, it goes away.

If I have more than like an ounce of liquid in my I get really queasy at the gym.

have you eaten at maintenance between cutting to bulking? And no you're not supposed to shoot up that fast. At-most 1 pound per week.

>it's not supposed to go that fast.
Welp, I guess I'll give it a try for another week or so and focus on not stuffing my face with everything I want to and if I still get way too fat, I'll do a mini-cut and do some lean bulking while counting calories.

bulking doesn't give you free reign to stuff your face. You still have to count calories and watch what you eat.

I ate around maintenance for like 3 or 4 days then I thought fuck it and just went full on dirty bulking, devouring basically all the food I could never fit into my macros during my cut.

You're supposed to eat at maintenance for 2 weeks to let all your hormones and shit stabilize at your new weight. I would recommend that before bulking.

Is chocolate milk that good after workout or am I being memed?

I like the taste and all but a 1L bottle has like a daily amount of sugar in it.

Recommend me some home gym workout

I'm a 30 yr old programming fatass. 6', 200lbs. Never exercise eat terribly. Do keto now and then and it drops 20lbs fast.

Got bloodwork and my T was at 300ng/dl. So I started sust 250 2x a week. I feel great and am noticeably stronger. I'm on keto, hitting 1500-2000kcal a day.

I thought I'd start weightlifting. Is 5x5 a good use for sust@500?

What foam roller?

At what point is a belt required for squats?

How do fix forward head

Just drink a protein shake

fucking excuse me?

you are excused??

Usually it's symmetricstrength.com around here

Can anyone give me a body fat percentage estimate and a suggestion for a routine?

6'1" 188lbs been working out for about a year and a half with no real plan or actual routine and managed to lose about 70 lbs but I'm looking for something more structured

as a white male should i do glute bridge, all tutorials are made by female its seems like its female exercise, don't want to embarrass myself.

20% and read the sticky

Lanky Weakfag who can't do dips, whats the best alternative until I can?

yeah, dont bother with that unless youre bulking and have given up on a clean bulk

required, never
but some people dont mind being dependant on equipment in order to hit higher weights

agreed on ~20%

What's the best thing I can do to absolutely smash my calves in terms of stretching? I have incredibly awful ankle mobility.

My ankles currently essentially cannot go past 90 degrees when trying to push forward, which makes squatting with proper form difficult.

pic a variation from the 'dips' column here

I need to lose weight and I'm going to be starting SS. I know I can and should lift on a cut as a newbie, but my question is WHICH calorie calculation should I use?

If I use MFP, should I use their sedentary calculation for cutting or would it be too steep? Should I use Scooby's calorie calculator and put my estimated active time into the mix and use that instead so I don't cut too steeply?

been doing this PPL after switching from SL5x5
main goals are to get higher bench squat deadlift and hypertrophy. should i add anything?

PULL:
• Deadlift: 1x5+
• Pullups: 3x5-8
• Cable Row: 3x8-12
• Lat Pulldown: 3x8-12
• DB Curl: 4x8-12
PUSH:
• Bench Press: 2x5, 1x5+
• Dips: 3x5-8
• Incline DB Press: 3x8-12
• DB Shoulder Press: 3x8-12
• Lateral Raises: 4x8-12
LEG:
• Squat: 2x5, 1x5+
• Leg Press: 3x5-8
• Leg Curls: 3x8-12
• Leg Extension: 3x8-12
• Calf Raises: 4x8-12

So should I guess I'm just gonna keep cutting...

Okay Veeky Forums, I have finally hit a wall. I tend to get into a lot of fights in general because I have a really low temper. Even though I have a natural gift at fighting (realized it when I was getting bullied at school), I finally came to the conclusion that I need to do more to reach my true potential.

I use a specific process to unleash my strength. I think about how shit my life is, the fact that I don't have a girlfriend or vizualize the beating that Ilya took from Bazett and I instantly get angry. While doing this I let my body and hands loose, lean forward a bit and enter what I call my demon form. I use these psychological tricks to get angry and draw out my true power.

A few days ago, at the bus stop a guy was staring at me intensly and started to annoy me. As I was about to charge at him I felt danger (the aura he was emitting was full of bloodlust), so I turned around and left.

That brings me here. What kind of training should I follow to acquire pure unadulterated strength since unleashing my bankai is not sadly not enough for some situations.

do whatever man. I'm sitting at around 18%, focussing more on building muscle.
don't have abs, but I personally don't care too much for that

Unless youre activity during a given day is more than just working out. I'd stick to sedentary. If you're doing cardio I would take it into account.

TDEEcalculator.net

always use "sedentary" when cutting. You want to be losing weight even on your off days. Don't ever trust exercise calculators

Use MFP and put in 1500 calories as your daily goal, senpai

Don't walk away from those situations. You were strong enough to win but you hesitated.

tips for noporn

Don't watch porn.

>unleashing my bankai

Holy kek lord

How can I tell the difference between lifting too much and lifting too little? When I lift I know I could do a little more, but I don't want to look ridiculous struggling through sets. Also I don't want to hurt myself.

if you can finish all your sets, increase the weight next time.

Thanks guys. I'll go with this TDEEcalculator site. I'm supposed to update things after every 5lb change, right?

>I'm supposed to update things after every 5lb change, right?

Unless you're obese, your TDEE isn't going to change much between every 10 pounds.

I've lost 25 pounds so far and only had an 100 calorie difference.

>I've lost 25 pounds so far and only had an 100 calorie difference.

100 calories a day is roughly 10lbs a year. That's significant.

SS

Be Cristiano Ronaldo 1xf

Pls RESPOND

I was at lmao 245 diddly for 2 weeks and I tried 255 this week but I could only do 2 reps. I'm doing a PHUL and trying to go up 10 lbs a week. Should I try 255 again or do 245 for another week?

Behind the neck OHP or military press?

Follow-up to this. Just got a food scale, regular scale, measuring tape (the loose kind that tailors have), bodyfat calipers, installed MyFitnessPal, and got a gym membership to a place that has all the stuff needed for SS.

No dedicated area for deadlifts but I made sure they do allow them and saw two guys doing them when I signed up.

Set the TDEEcalculator site to Sedentary and Cutting. This shit is going down.

Do it, you little bitch. Or keep your hank hill ass if you don't.

t. white male

It's significant but really slow for most people that don't want their cut to take a year.

There aren't any stretches that you really need to do, unless you are inflexible. You can stretch in the fucking library if you want it don't really matter.
Makes no difference what cardio you do as long as you are doing cardio.
Not really, it's just a steam room/sauna.
Doubt it. I do hanging leg raises anyway so idk.

Behind the neck, and substitute guillotine press for bench while you're at it

Caught a this week and was feeling like shit yesterday. Took a fuckton of meds and I'm feeling a lot better today, but I'm not 100% better yet. Question is, should I just lift anyway? Doing a PPL routine, today is leg day (if it's relevant)

I'd take another day off and get back to it. I try not to lift if I'm below 75%

is 3x5 squats enough volume if im only squatting twice per week

doing 5x5 atm but my last two sets always seem shitty

PHUL does 3x5 and 3x8