QTDDTOT

Which lift and how much are you lifting?

Bench Press, 77.5 kg.

I know it's a sad weight to stall at, but shit happens.

Deadlift is getting close to 3pl8, and squat is at 2pl8

Curls are the only thing for biceps

Ohp is not enough for delts. You need lateral raises

And it's always a good time to point out that your muscles grow by adding weight to your lifts. If you are not adding weight to the bar then your muscles aren't growing

You don't need to do protein shakes. People find them a very convenient way to get protein and calories. If you make up for it with other food then that's fine

Probably a good time to switch to 3x5. You're no where close to justifying 5/3/1 programming. If linear gains stall again then you probably need to eat more. If you don't feel like packing on a bunch of weight then Texas method programming will take you pretty far without having to gorge yourself everyday

Curls, weighted chinups and heavy rows are essentially all you need for big biceps, for forearms, heavy deadlifts, farmers walks, heavy rackpulls, basically anything that tests your grip strength. Stronger grip = bigger forearms; don't fall for the 20lb dumbbell wrist curl meme shit.

I'm cutting at a 500cal deficit. I'll try 3x5, thanks.

Still at 20% body fat, started around 28%, I plan to cut until I hit 12%, chill there for a month, bulk to 15% and yoyo back and forth between those.

Is there anything wrong with running at 1am on unlit rural roads

>Curls are the only thing for biceps
rows, chinups... anyone?

Well if you're cutting then you shouldn't be expecting to be adding weight on the bar lol. That you have been is a testament to neurological rather than muscular gains I.e. newb gains. But those run out

yes, you wont be able to sleep when you get home because of the adrenaline and such released from running

Those put too much focus on the back. If you want big biceps then you need to curl heavy

yeah, but im just saying that those exercises hits biceps too

Adidas Powerlifts vs Adidas Power Perfects

What's the difference? Which ones should I buy? (I'm a DYEL who only does bench,squats,deadlifts and power cleans)

how good does this look? This is my last set of squats, 45 kg (still linear progressing)

is the buttwink a problem?
do I take too much time between one rep and the next?

powerlifts should be pretty good, never tried them though

Is it common to get hemhorrids from lifting?

When you guys do cardio is after lifting or on rest days?
Is one better then the other?

i would say after lifting, because your body hasnt begone recovering yet.
i dont know though, that is just my bro look at it

Sure but you're gonna have small biceps if that's all you do for them

true, i also do curls ;)
how often do you curl? i do it once a week

Thanks user

How the fuck do my fingernails get dirty every time I run? I don't touch the floor, I don't touch anything other than my water bottle and phone.

How is it possible? I wear gloves, but they're fingerless so that can't be it.

>inb4: 'fingerless gloves are gay,'
Yeah but it's annoying to hold a water bottle without any grip, also I don't want my hands getting too hot.

dust in the air, do you run outside?
is it really a problem though? u can just wash your hands you dirty hobo

What is a good lightweight trenchcoat for running?

Also any tips to keep my Fedora from flying off would be appreciated

One or twice a week I alternate them with pull-ups or chin-ups

If you don't eat around 100g-140g of protein a day you will lose a lot of muscle mass on a calorie deficit diet. If you are sticking to one meal, make it plain veggies and a couple of servings of meat. Skip the sauces, gravy, shit like that, get a big hunk of meat on the plate.

I just cant increase weight with lat/side raises.
Actually doing 7 lb ( I know thats embarassing and vile).

What do?

Yeah, you're likely right. But still making progress on everything else so I just assumed I was going to keep cruising on every lift for a while.

Again, thanks for your help I didn't even link the cut to the lack of strength progress. I'll still do 3x5 on Bench for a while. Once my cut is done I'll re-evaluate.

Microloading

Godspeed and remember the most important thing for maintaining muscle on a cut is intensity, not volume. It is far and away more important to be doing 1x5 at a heavier weight than 3x5 at a lighter weight.

I think your form is P tight but imo you should take enough time for a big breath in between reps. No more.

dont increase mechanical weight if you cant, that is setting yourself up for failure.
increase volume other ways:
>decreasing rest time between sets
>increase speed at which the exercise is done in
>increase time under tension, hold the exercise for longer while decending
>start using cables for lateral raises = more time under tension
>add an extra set
>add extra reps

so many ways to increase volume user

you can get hemohroids from heavy squats and deadlifts yes

Skinnyfat former fat cunt, I have a saggy stomach. I've been told I should 'fill it out with muscle' as it's not going to go away for a long time, if ever. I'm assuming this means focus on abs. Unfortunately the only lifts I seem to be able to do that target abs are planks, deadlifts, and squats, due to anything else(crunches, dragonflags, leg raises) triggering my GERD fairly bad the next day. Any recommendations?

lol you're not gonna fill out a "saggy stomach" with muscle. Whoever told you that has no idea what they're talking about

Keep cutting until 12%.

If it's just loose skin start saving money for the operation to remove excess skin.

I recently switched from normal pasta to whole wheat pasta, despite the increased fibre, the quality of my shit has dropped (now at the top of pic related). Why is this? What can I do about my constipation?

Look up "swim team practice sets". Speedo has an app with different sets based on what you want out of your workout and how much time. My mid-season workouts in high school got brutal sometimes though.

Coach: "400 yard warmup, then swim the mile, 400 yard IM, then warm down"
>Coach leaves pool deck for the rest of the morning.

if its the only fiber you are getting, ofc your shits are bad.

try eating oats with milk for breakfast and see how that helps you out.
also dark quality rye bread is really good for making consistent poops, pic related

weird. it should've improved. maybe your stomach needs time to adjust to your new diet

I don't really know how to accurately estimate my BF though. If it loose skin, won't the calipers just be inaccurate?

My food education is a bit lacking. I've been reading some of the guides the sticky links, one of them suggests, in a totally serious tone that you can eat leaves.

What exactly does this mean? From the context, it's clear this it doesn't mean walk up to a tree and bite it, but what vegetables are leaves? As far as I know, a carrot is a fucking carrot, I've got no clue what it is in a broader sense.

Made me laugh.

It's not a problem, just seems impossible is all. Yeah I run outside, treadmills are for faggots

>try eating oats with milk for breakfast and see how that helps you out.
Funny, I already do exactly that. Those are actually the two meals that I have most days. Breakfast is rolled oats with milk and a banana, lunch is skipped (my TDEE is quite low) although I usually eat some fruit like an orange, dinner is whole wheat pasta, some meat, and usually 3 different servings of vegetables (tonight it was brocolli, cucumber, and carrots).

Actually, on this topic - are there any Veeky Forums approved documentaries on pasta? At the end of the day, it's still processed food, so I want to learn a bit about what goes into it.

a carrot is essentially a root of the plant that is above the earth.
the way the carrot plant preserves energy to go through winter is by storing it in its roots(the carrot).
therefore when we eat the carrot we get the energy the carrot plant has stored.

thought u might find this pic helpfull
its a little biased towards vegetarianism, dont mind that, meat is fine

What would happen if I only did the eccentric portion of lifts?

Like I start every squat, bench, press at the bottom and drop the weight, or some spotters lift it off.
Curls get dropped. Someone lowers me down on weighted dips and chins/pulls. Drop the deadlift. Etc

What would happen to your body and strength if you did that?

i think pasta is alright to eat really, i like it and i eat it instead of rice, it is both cheaper and tastes better.

it is weird your poops are bad then, do you drink enough water?

Spinach kale arugula chard etc

Is this a serious question?

>it is weird your poops are bad then, do you drink enough water?
Yes, possibly an excessive amount. I only ever drink water or tea, and I don't drink any tea 6 hours within 6 hours of me going to bed.

That is how weightlifters train. Allows you to lift heavier and more often, less recovery needed, great for explosive strength, not so for hypertrophy.

>Spinach kale arugula chard etc
>Is this a serious question?
Out of those I think I've only ever seen spinach, which I recall as being meme food for people who think that salads are what Veeky Forums eats. Kale I've heard of, but the others are totally alien to me.

See >My food education is a bit lacking

>6 hours within 6 hours of me going to bed.
what does this mean???

a good diet planner with actually simple recipes? (WTF I hate eatthismuch.com now)

>eatthismuch.com

Ah shit, that's what I get for trying to multitask.

Within 6 hours of me going to bed, I don't drink tea.

imgur.
com/a/5nbmA

Just google leafy greens

Also spinach isn't a meme lmao

>Just google leafy greens
Holy shit, these are edible? I always assumed that they were just decoration that restaurants use.

Fuck, I've been wasting money for years.

So, what's the serving sizes? These leaves can't weigh much, will I have to fill my plate with them just to get the same amount of nutrients that I'd get out of something like a portion of carrots?

ty I'll print this

Serious but wierd question: would cialis (low dosage) work as a PWO? Thinking of tricking my doc into giving me some. Follow up question: is it hard to trick a doc into giving you cialis?

np

Serving size is as much as you want; and no, it has a different nutritional profile than carrots.

Do you even know how to google?

i think it could, it makes your blood flow better right?
it would be quite weird running around with a half boner though

How long, approximately, should one rest between sets if one's goal is both strenght and hyperthropy (doing Greyskull right now)? I've read 3-5 minutes but it seems to long, and I think I actually preform better if I wait for 2 min tops (sometimes as little as 1). Thoughts?

Hey Veeky Forums, I'm pretty sure I tore my rotator cuff. The pain isn't terrible and I still have some flexibility, but I get the impression I shouldn't do any heavy lifting on it.

Any tips for nusing this thing back to health?
inb4 doctor, I don't have insurnace right now and I'm a starving college student.

Been wondering this too, but with SS. Kind of feels silly to sit around taking up the bench/rack for like 3-5 minutes between sets. Is that just what people do?

There's no way anyone can be this retarded about nutrition have you never heard of a salad?

Yes

I dislocated my shoulder during a dumbbell incline press when my shoulder-blade slipped out of position.
I was lucky enough that my arm popped back in a second after the dumbbell hit the ground and I have no swelling and all my shoulder ligaments are ok but irritated.

I already went to the doctor and he gave me medication and recommended me to stop moving my arm for 3 weeks, which I intend to follow.

Now my question is, What exercises should I do to prevent my arm from popping out again?
has anyone had to deal with this kind of injury before? Can I still make it?

Rack pulls instead of deads? Already do alot of hamstring work outside of dls and I want a bigger back. Goal is aesthetics

What's a good PPLxPPL routine? One that includes all the big compounts (squats, deads, bench, dips, rows, press). I'm not good enough at this to design my own, I'm afraid I'll muck it up...

Disgusting skinnyfat here.
I want to hit the gym, but I have a baker's cyst. This thing behind the knee that grows bigger if you strain it, so no leg day for me. It grew from pea size to walnut size just from doing basic sit ups for couple of weeks. I'm weak af and was trying "body revolution", I would appreciate if you tell me if that was a good idea at all.
So my question is, after I fix my knee, early january, how soon can I go to the gym and start exercising? Any advice, I'll listen to.

I'm lifting for 2,5 months now and make slow process

when can I expect some visable changes?

When you fix your diet

That's up to your body and what you're doing diet-wise.
I would say you should take a photo once a month and really look at your progress in numbers.
For me, the big changes came at 6 months but then slowed down again

1) Thoughts on PPL twice a week as a natty?

2) best PPL for someone coming out of a standard full body routine for half a year

Question about warm up sets.
Lets assume my working weight for squats is 60kg, 3x5. So i start with a bar to warm up and build to 60kg, but instead of doing working weight i do 1 rep of 65 kg, then rest and start mt working weight 60kg, 5x3? Will this method make me feel working weight lighter? Is it safe?

ask your doctor

Is there anything worthwhile I can do while at my desk job? I have my own office so I can bring weights or whatever.

How to stay lean while on vacation?

Don't eat like a pig?

so I didn't lift for about 2 months, recently moved and began lifting but now everytime after my workout (which is usually snatches, clean and jerks, squats, overhead press, pulls ups and/or an auxiliary lift of any of them).

Now this is great, but when I wake up the next morning I shit blood. The first time it happened I didn't lift until it went away (about a week), since I wasn't sure if I was herniated. But now it happened again, the second day after doing another one of those workouts.

pls help fit I don't wanna go to the doctor and have shove things up my ass

Form looks great, I'd take bigger breaths before each rep but i'm sure you do that with heavier weight anyway.

>tfw used to be ~80kg skinnyfat; then went on a cruise
>most boring 2 weeks of my life- the only thing to do was eat which fucked up what remained of my youthful metabolism
>6 months later I'm over 100kg
Do I have to count calories if I want to lose this shit?

I read the OP guide which seemed to suggest weight loss was tied solely to diet. I don't really care about muscle growth because I'm a complete autist that never leaves home anyway, so beyond diet modication is exercise really necessary?

No, doing 1 rep maxes before your working set is a stupid idea. If you want the weight to feel lighter, do static holds close to failure with heavy weight, so once you approach your working set of 60kg 3x5, instead of actually doing it, load 70kg, get under the bar, unrack it and just hold it for as long as you can, rerack, rest a bit, do 80kg for a bit, feel the weight bearing on your back, rerack, THEN do your working set of 60kg, it'll feel a lot lighter but it's obviously just psychological, it's not going to magically make you stronger, but it helps. Once you're doing 80kg for reps, do 100kg holds or even more if you want, and so and so.

Is it okay to finish each gym session with a 15 min treadmill run? I do it 7 times a week.

yeah, don't listen to the "cardio kills ur gainz!!!1!" memes

What's a "good" weight to curl, and why am so I bad at it? For example dumbbell curls I can do 12 kg for like 12 reps, maybe two sets before I have to pick a lower weight. Barbell curl I do like 25kg 5x10. I should be able to do more.
I can do 5 rep chinups at 75kg with 15kg added, and all my lifts are intermediate, but my biceps are just shit for some reason. Do I have to start being a curlbro and hit them three times a week?

first off, sweet digits, and secondly yeah it is, even if you're aesthetic af you still get cognitive improvements (brain gains) and health benefits from exercise. If you want to realize your final form, it's necassary