QTDDTOT

Knees are complicated joints.
"My knees hurt" is hardly informative-- sore, pinch, centralized, long lasting, new,...?
You need an exam.

Form isn't everything.

Knees, just like joints, depend a lot on how they are contructed genetically.
If you have bad luck regarding them, then they won't allow you to squat heavy without breaking really fast.
Nothing you change so with form.

I have pain in both of my hip joints when squatting

this is my detailed life story:
>doc diagnosed me years ago with two flat feet and gave me insoles
>as squat weight increased I noticed a shift to the right side
>doc says left leg is 1.3cm too short which is a lot
>heard from a Veeky Forumsizen klokov squats with one foot slightly ahead
>tried this, asymmetry disappeared
>got new insoles with +0.8cm (wich is the highest they give you) for left leg
>still have to squat like klokov to avoid asymmetry
>hip pain occurs first left, then right too
>less pain when I don't shove my knees out
>can't reach proper depth without it though
pain is not bad enough to quit squatting yet but it's getting worse. pls help just give me some ideas

The front of my heels hurt for a while when standing after waking up. The rest of the day though they're fine unless I press the area really hard. Do I need to change the shoes I use when lifting?

>squats
>calves

Lately I've been having a pretty painful sharp pain on my forearm whenever I pick up or put down something heavy (sometimes even when I'm not even doing anything). Anyone knows what it is?

Got a vaccine in my left shoulder and cant do any upper body workouts for 2 days. What should i do?

So after 2 years I finally bought a proper fitness book and now i'm trying to start proper low bar squatting.
Yesterday I went with a friend so he would check my form and he told me, that everytime I get close to getting parallel i loose my straight back.

He says it is mostly due to not being flexible enough, but I'm not sure.

What could be the issues that I can work on so I can squat with proper depth? Knees out or something and just focus on stretching?

Thanks in advance.

Is there rule of thumb as to how much sugar I can eat in one day? I generally try to avoid sugary stuff, but even then a lot of foods have some sugar, so I doubt 0 grams a day is a reasonable goal.

I eat a shit ton of bread and I always hear bad things about gluten and CD.
I'm also a terrible cook.

Finally finishing up my cut so I can start a clean bulk.

What workout should I do to reach this body?

I eat a shit ton of bread and I always hear bad things about gluten and CD.
I'm also a terrible cook.

In a weird spot. Cut from 280 to 140, bit of loose skin on the stomach, still skinny fat I guess? Pic related. Been lifting for a year and a half while cutting, not sure whether I should lean bulk or bulk and cut. I'm worried about this stomach reinflating. We've had a shitty, unorganized routine too, so I want to start with a clean slate. Please help.

>cutting before bulking
>"clean bulk"
>"how do i get this body"

read the sticky you lazy piece of retard

Oh my god you look like a ghoul. Do not lose any more weight for the time being.

jesus fucking hell in a hand basket, youve been lifting for a year and a half? figure out a healthy amount of calories for your weight / height, get on a consistent lifting program and eat in a way that wont make you fat again

how tall are you?

Gee, I don't know, user... maybe something else that doesn't work your fucking upper body???

This has to be troll, you need to put on more weight this instant (by default some will be muscle), you risk injuring lifting heavy at such low muscle mass all over.

Nobody?

Will I get aesthetic and strength gains by doing low rep high set (ie 5x5) on compound lifts and hypertrophy on accessory lifts?

Does your friend know what he's talking about? Is your clothing hiding your spinal position? I never trusted non qualified people with form because they just think their form issue will be yours. Film yourself.

Otherwise. Open your hips up. Try doing a minute plank before squatting just get some room. Do some mobility drills.

it's called "rounding" look up static stretching after your workouts to help fix it

stretch your psoas

Have broken tailbone, wouldn't know stretches or supplements which may correct my coordination. Handicap?

I've been losing weight for awhile now. Near the beginning of September I was down to just under 200 lbs. I had also hurt my back (not due to lifting) and had a vacation planned. So I took a little time off from lifting (and honestly my diet).

I didn't count calories/macros, but i wasn't lifting off fast food, it was still whole food, drinking only water. Vacation was a bit more flexible, eating out wherever, going to bars more but still only water when I wasn't out.

Anyways, for the question, at the beginning of Oct. I was at 201.4, by the 14th I was 201.6, I resumed my working out and resumed cutting (1850 calories, tracking macros, etc). By the end of the week, I was up to 207 and today I'm up to 211.

Is there some adaptive effect with the muscles retaining water when resuming from a layoff I'm not aware of? There is no way i've had 10 lbs extra of calories and nothing has been any different for me.

5'11
What is a way that won't get me fat again? Maintenance+500 a day or just on lifting days?

Help fix my DL form Veeky Forums. I know I look like shit.

youtu.be/WOBiPdmd_i0

Maint+500 everyday, not just for lifting. Get at least 1g of protein for your bodyweight, 15-25% of your total calories in fats and then the rest carbs.

You need to put on some muscle and alot of it.

>asks a question in a question thread
>doesn't get an answer

Use your legs more - you are currently doing a stiff-legged deadlift

How long should I do this for? Also I maxed out my noob gains already, so I don't know what an actual good routine would be for lifting or cardio or whatever. I won't have access to a gym in december either unfortunately.

Breath. Properly

There's no way you actually don't have any noob gains left if you're that small. Probably can't even ohp 100 pounds

well that's my point I'm not really sure if I'm rounding it or going into the other direction.

I think he most definetly knows his shit. At least better than I do. I was wearing a tank top that kinda made it hard to see but the moving away from the straight line was very apparent since we checked it with a stick.

How is planking gonna help me getting more flexible?

And can you maybe recommend some specific strechtes?

Your weight can fluctuate by 10 pounds throughout the day. Record your weight regularly at the time same wearing the same outfit (or clothes that weigh about the same), or don't bother weighing yourself at all and just track your progress by looking in the mirror.

Thanks. Will modify next session, I feel like my form is really holding me back. My squat is much better than my DL, so I hope getting more of my legs into it will push it further.

Best exercise to get a back like my 6'2 alpha Bosmer?

I would assume you have gains left, when your losing weight its difficult to max out those "noob gains". When your eating at a surplus or at least maintenance its more likely. As for a routine it depends entirely on how many days you want/can get to the gym, at least 3.

3 days = full body
4 days = upper/lower
5 days = upper/lower, ppl
6 days = ppl ppl

Cardio is not necessary if you have a lifestyle that gets you walking/moving on a regular basis. If you sit in an office or something 40 hours a week and rarely move then I recommend 3-5 walking sessions for general health.

From now until December I would recommend looking at doing a basic bodyweight routine, they generally require minimal equipment

thats a stiff legged deadlift

Forgot to add, as for how "long" the short answer is until you have filled out a bit more. Are more comfortable with how you look, the loose skin isn't as bad.

Veeky Forums answer is - until you don't look like shit.

You need to get your hamstrings lower, sit back more. It's hard to tell from the angle but your shoulders need to be directly above the bar before you start the pull. Right now they look to be in front of the bar. If you can keep your body tight, get your shoulders directly above the bar it should fix your form.

Back at a 45 degree angle instead of that 0 degree bullshit you're doing.

Is doing each rep really slowly a meme or does it actually work?

Look up superslow HIT, or read body by science by Dr Doug McGuff. It does work and the science is behind it, people don't do it because it hurts the ego too much to struggle with half the weight you usually use.

Is ~4lbs a month a good pace for bulking?

I used to lift for a few years, but had an accident a year ago, which meant I couldn't lift for like 6 months and then I was just lazy. Now I want to get back at it. I know my form on all major lifts, but didn't do any sports for a year so I'm obviously weak as fuck. I don't like squatting every workout so I won't do SS, but Stripped 5x5 from sticky sounds alright to me, so I'll probably do that. The question is - how low do I start with the weight? Lets say I could squat like 70kg now, do I start from scratch (20kg) or should my starting point be closer to my current capability?

I'd go the GSLP way, start from the bottom, if your final AMRAP set exceeds 10 reps double the weight increase.

Hell no man. Slow it down to half that, otherwise you're gong to get fat.

You will always gain fat when you build muscle, but there is a point where the rate at which you gain more fat than muscle is after 2 lbs for newbs.

My schedule has it so I can go to the gym three times a week, but more often than not it's three days close to eachother. Should I still be doing full body?

How much weight/%bf could this mode be at 6'2?

~12%?

I'm 5'11" about 180lbs.
A year ago I was at a healthy 155 but I've been doing manual labor so I've put on some muscle under this chub.
My question is should I do a 20ish pound cut before trying to healthy bulk? Or just go straight into a strength routine for a few months then cut?

Cut first, you'll thank yourself later. Gainz will be more noticeable.

Would any of you ever date a trap? A fit, tall one with no balls and wide hips?
just asking for a friend ._.

One taller than me? I'd have serious doubts about it but would certainly consider it.

What are the bare minimum accessories to add to SL 5x5? Pull-Ups and Dips?

no balls? so they just have a flaccid dick?

Your hanging body weight will cause your hips to stretch and open up more. Look up static and dynamic stretches on youtube. You'll find what works for you. Don't squat heavy on lowbar until you get that butt wink under control.

With love and lust,
user

Looks like 13-16%

Weight I have no idea

Yes they will help. Heavier you can go is best. They are also amazing for driving leg strength

depends, how tall are you? I'm 5'11"
yep, typical porn-tranny look

I'm 5'11 too. Is that considered tall or something? And it's hard to decide whether or not you'd date someone based on looks and height alone.

Some dude at the gym told me to do cable crunches with a straight back and hinging at the hips. From what I've been told that works the hip flexors, not the abs.

Was I tricked?

I've been fasting for a few days for now
Lost 2 kilos
Now what?

I'm bulking, TDEE at around 2800, im getting around 3500 a day, around 1000 or so of that from the half gallon of milk im drinking every day. other than that lots of chicken, rice, and whatever else I can get my hands on, dirty bulking so i dont really care too much
I ordered some mass gainer the other day, since I'm almost out of protein anyway, and I figured protein with extra calories and carbs can only help. This is the first time ive taken mass gainer though, so I was wondering if there's anything I need to do or be aware of
I know I have to keep eating, it isn't a meal replacement, but is there anything else I can do to make it more effective?

I've started going to a new gym which has a bunch of equipment I've never used before. One is a yoke bar [pic related] that doesn't have the SSB handles. What can I do with this bar? Anyone have any favorite exercises to do with it?

Neither
Just hit a seated calve raise machine heavy 3x a week and you'll be good.
Maybe walk on an incline too

ABSOLUTELY NOT

Should I calculate my maintenance TDEE for being sedentary, or do I calculate it with the amount of exercise I do too?

If you're just lifting 3 days a week bump it up by 100 per day from your sedentary TDEE

How do I prevent butt wink D:

Probably just have tight hamstrings. Stretch those is typically the fix I always see recommended.

Will do, thanks m8.

Bump

It's less then ideal, but yes. If that is the case though you need to adjust what you do, for example.

Full Body #1 - Strength day, go heavy 3-5 sets, 5 reps, make the last set of each exercise an AMRAP.

Full Body #2 - Endurance - 8-12 reps, no AMRAP, obviously you would use lower weight

Start the week off with a strength day. If you can get at least 24 hours of rest before you go to the gym again, then do a strength day ago. If instead you worked out the day before, do the endurance day.

Do the negative portion slowly, that's the part of each exercise that promotes the most growth. I do the positive portion explosively and the negative slowly. For example when doing a squat, I would slowly go down, then explode up, slowly go down, then explode up, slowly go down, then explode up, slowly go down, then explode up, slowly go down and I then explode up.

I would only date humans with two "X" chromosomes. I'm sure there are plenty of gay guys who would tho.

Anyone have an idea what the bodyfat % on this guy is? It's my goal body.

Give me creatine and an hour in the gym and I'll be ready to fuck anything with a big ass, small waist, and long hair.

As for dating: Only if they're cute and girly.

Having tendon pain in my elbow when I do ezbar curls or curls in general.

ANy opinions besides lowering weight whcih I have done

Thanks bro.

look up tennis and golfer's elbow, athleanx has some good videos about this.

are (you) (me )?

who is this guy no homo

I've used his advice and try to put most of my pressure on my pointer/middle finger but damn ti just won't go away.

No, I just want to be husbando mode, although I have that pic you posted in my "no homo" folder.

No idea, I just want to know his bf%

What about justin, what's his bf%?

I'm getting inguinal hernia repair surgery in 2 weeks. Anything I can do to speed up recovery? Should I stay on the protein powder?

Need a quad isolation exercise for my routine. Should I do leg press or leg extensions?

>bulk to 175lbs
>do 55lbs added chinups 3x5
>cut to 165lbs
>still only able to do 55lbs added chinups for 3x5
Anyone else have this happen to them?