QTDDTOT

Going to start SL5x5 with an empty bar, but my gym has lighter bars. Should I just use that empty bar or add weight until 20kg?

If you meet eyes with another guy, don't break eye contact first. It's disrespectful.

Why does the guy on the pic have the eyes of Ibad?

ask if people are using the benches, just general politeness
dont look at anyone for too long, bring a towel to wipe off your sweat

empty bar is fine

until you feel like you are too fat and then you just cut and start bulking again

I'm 400lbs

what should i eat to lose weight

I had both for a while, though my gym was in my garage. I would use the regular gym for days when it was really hot or cold and my home gym for when I was too lazy or shitty looking to go out in public or if I just wanted to bang out a few reps real fast and not do a full workout.

best shape of my life.

but now it's gone.

The app even has an option to lower the bar weight, that saves me a lot of trouble. Thanks for the (You)!

I'm gonna roll with Greyskull's LP Variant but am looking to replace;

- Deadlifts
- Rows

Can I get suggested replacements for these? I can't really bend over and lift anything due to lower back issues so I need to swap these out before continuing.

What are some Veeky Forums approved snacks I can eat while watching movies and playing video games?

carrots, vegetables in general

If you have lower back issues, just try and rehabilitate before lifting
You'll run into a sticking point because of the issues sooner or later so best to fix them up front
otherwise: chest supported rows and nothing for deadlifts if your lower back is that fucked

ass

You should eat less.

It was a problem with a disc, I've left it for two weeks now and feel no pain but I really don't want it to happen again (it happened because of shitty DL form). Thanks for the suggestions. Would hyperextensions work as a temporary replacement for DLs?

Like the other user said, try to rehabilitate your lower back. Alternatively, see a doctor and ask if he thinks it's okay for you to lift, considering your back.

If you want to go ahead anyway, one-armed barbell rows on a bench should be doable without back issues.
Seated cable or machine rows work as well.

I'd see a physical therapist for your back desu, they can work wonders without surgeries
hyperextensions can possible worsen your condition but if they don't hurt do them

Thanks for the help guys. I've seen a physical therapist and they said it should be fine in a couple of weeks but to stay away from free weights for a while.

I'll give the chest-supported rows a shot and maybe hyperextensions to test it out.

How much spice do I have to take before hitting the gym to predict my upcoming PRs?

This for sure. Make sure to walk up to him while keeping eye contact, press your chest against his, grab him right in the dick and say "WERE ALL GONNA MAKE IT BRO". Sign of respect dating back years to any serious lifter.

Second this

I have low back pain doing conventional deadlift so I've done lots of other ways like sumo, trap bar and now I've moved to rack pulls.

With rack pulls I still have pain even when using a trap bar. At last I tried using a snatch grip on a barbell with rack pulls and was virtually pain free. Can anyone explain this meme to me?

Doing Texas method and I was wondering if it's a good idea to swap deadlifts and back extensions around so I do DLs on recovery day instead of on volume day after 5 sets of squats
Or would that conflict with Friday?

How do you guys decide when to cut or bulk? Just really looking for people's opinions on the matter.

Do you change your routine at all when you cut?

Anything you guys eat for maximum health and aesthetics?

In addition to the usual chicken and broccoli. I've been eating a tangerine and two cans of tuna a day for skin/protein/omega3. Also banana for preworkout.

Anything else I should try? I'm bulking now, but I'm going to start cutting next month.

it would fuck with your Friday power cleans. keep 'em on Monday.

What's Veeky Forumss opinion on the fierce five routine?
Also really stupid question: do you factor in the weight of the bar when you say how much you lift?

I want to get joocy legs and ass, been doing LPLPLPrest instead of LPPLPPrest

Am I killing my gainz by too much leg days?

Somebody?

ANY WITH HIGH VOLUMES, did you even read the fucking sticky?

I need help guys. The REC center of my uni is closed until January 2 so access to a barbell is gone until then. I'm going to be hopping around apartment gyms for free and using dumbbells for whatever I can and make machines a last resort.

How heavy should each dumbbell be if I lift a total of (don't laugh, I just started lifting):
>Bench: 150 lbs 3x5
>OHP: 85 lbs 3x5
>Squat: 165 lbs 3x5
>Deadlift: 175 lbs 1x5

I'm worried about how to get my squatting and deadlifting in for the week since I don't know if its possible to do them with dumbbells. I have access to a leg press though, but it probably won't be the same

Bump

How can I avoid rotator cuff injury? Like I want to do some benchpress with dumbbells and dumbbell fly's, but I don't want to fuck my cuff. I think I am controlling the weight but fly's seem sketch. Like I doing them on the floor to prevent any extension that might wear down the cuff but I still want to make gains.

please respond

What are some good resources for beginner combat sport routines?

Just started boxing, but Im thinking about making the switch to Muay Thai and Judo, and I have no idea how to build a good routine.

OP here. BUMP
How is the routine? Good? Bad? Ugly?
Pls help.

...

Why do so many people recommend deadlift and squats when it's so easy to really hurt yourself? Especially since you can easily replace it with less technical exercises and get the same result for lower risk.

drive.google.com/previewtemplate?id=1MbOWpTBcNNQuqHd8q9jUUR2V-ZERWNDKYPd5kzVjCJQ&mode=public

Failed to download due to unknown error. What is this user? Don't suppose you'd mind posting a summary of the template here? I'll thank you with a beautiful maiden

Because you need 3 or more exercises to replace one of them. And they are safe if you arent retarded.

i had a fight with some guy 3 days ago and my right shoulder hurts as fuck. theres no open wound or anything but it feels like i trained to much shoulder or so

what can i do?

Oly lifts and then jump rope and run and then jump rope and run some more.

>fierce five routine
Looks fine 3x5 is a proven set x rep scheme, the exercises and progression are straight forward and sensible.
Yes you count the bar

Anything wrong with my squat form? Please be kind I am new.

When you go from bulk to cut or cut to bulk, do you eat at maintenance for a week or two or do you just switch immediately?

what if I feel like I'm never too fat?

Been lifting 11 months 5'9 83kg

I'm starting to fail in some places and I'm very imbalanced in my lifts, mostly because I started them at different times, it's driving me mad.

>Deadlift 80kg
>Squat 160kg
>Bench 85kg
>OHP 40kg

Routine:
Every 2 days:
>Squats 5x5 150kg down to 120kg
>DB Chest Press 5x5 28kg down to 26kg
>Arnold Press DBs 3x5 18kg down to 16kg

Every 4 days:
>OHP BB 5x5 40kg down to 35kg
>Deadlift 3x5 80kg
>Rows 3x5 40kg

Whenever I remember, maybe twice a week at most:
>Bicycle kicks
>Tricep overhead lift up thing
>Curls DBs 16kg 5x5
>Cable crossovers 20kg~ 3x5
>Lat raises 5x5 6-8kg

I've started doing a lot of pull ups but my triceps are still weak as fuck and my biceps are a joke because I never remember to do curls.

Other than that, how can/should I adjust and fix my routine to head towards 1/2/3/4 pl8 ?

My chest and legs look fantastic, everything else looks like shit. Help.

Welcome to powerlifting

Ey senpai i dont know shet about form but dont wear those shoes. Wear flats if u gottem

couldn't I just bulk like a fucking pig for years while getting strong as fuck then just cut? I'm not getting laid anytime soon

Yes, you can do that if you please.
>Deadlift 80kg
>Squat 160kg
>Bench 85kg
>OHP 40kg
What the fuck?

The fatter you are when you bulk the less muscle more fat you gain on bulk

Which is why reasonable people cut to 10% to bulk

But if you want to be gross forever sure

>What the fuck?
Yeah, hence why I'm asking for help.

I started deadlifting and BB OHP 2 weeks ago which is why they're dogshit.

your form must be dogshit if you can squat 160 but only dead 80

i am forever gross

Is lyle mcdonalds generic bulking routine 3x a week good? Should I add anything to it?
Is PPL anygood for a natty or is it too much for 6 days a week?

bumping for interest

yes

get tight

Why do so many bodybuilders that are obviously on steroids refuse to admit that they are and treat it as such a taboo subject?

Because we are a guilt culture, and steroids is cheating. You'd never lie, cheat, or steal would you user?

That it is. Watched De Franco's Deadlift form vid the other day and went from 60 to 80 instantly

Arms are still taking too much weight but I'll climb fast once I fix form

>On SL
>hit 1/2/3/4
>Switch to PHUL
>Take 20% off all compounds for beginning
>They feel heavy as fuck
Did I do something wrong?

Is 30/30 x12 HIIT a good cardio routine?
If not, what would you recommend?

I haven't worked out in 3 weeks cuz I had finals. @ the gym now. How do I not lift like a weak noob bitch this is why I haven't even been here for so long

yo kick-ass, you should look into butt wink fixing.

i keep hurting my lower back deadlifting. wat do?
bar scrapes my shins up and down, make sure my hips are above knee make sure back isnt rounded,

train core and go easier on the diddly until you got a really tight core

Is this good for a girl? Aiming for lower body.

Day A
Bulgarian split squats 3x12+
OHP 3x10
Lat pulldowns 3x10
Goodmornings 5x10
Hip thrusts 5x10
Hip abduction
Abs

Day B
Lunge 3x12+
Push-ups 5xF
RDL 5x10
Glute kickback 5x10
Hip abduction
Abs

Bulgarian split squats instead of regular squats bc there's no squat racks in her gym; also dem butt gains.

You're pointing your toes out and collapsing into the hole. Keep your knees moving in the same vertical plane as your feet in general. If you point toes way out like that, you're putting a bunch of shear on your knee joint, and specifically that mcl is gone die if you don't get your knees right.

Also, nothing wrong with a slow, controlled descent in the squat

BUMP BUMP BUMP

Anyone???
I know it's a bit of a read but pls. I just need to know if there's anything wrong with my routine

I want my bench to progress but its slowly going up rep by rep and I also want to do OHP, yet I'm too tired to do OHP after benching. Should I alternate?

anyone?

Would dumbbell front squats and lunges be a good leg routine given I only have dumbbells to work with? also, as I do legs last, I can't seem to manage 3 sets due to fatigue, should I do them first next session?

My Push/Pull routine

AxBxA (vol, heavy, vol)
BxAxB (vol, heavy, vol)

Push:
Squat
Bench, OH press
Push downs, OH extensions, dips

Pull:
Deadlift
Curls, rows
Sit ups, chin ups

Literally all you need if you are lifting right and eating right

Just started Sean10mm's Stripped 5x5 strength routine

at best on ohp i can lift 30kg for 3x5 and the smallest weights i can find are 5kg each.

Until I get strong enough to lift 1pl8, should i just stick to the same weight throughout my workout? Since I can't increase the weight each set is it fine if i just do one weight for 5 sets? At least until I get strong enough to have something to workup to.

I recently bought a kitchen scale to accurately count my macros

I noticed that 190g chicken breast after cooking weighted 140g. This is a bit surprising. Which one do I count my macros from? What causes the weight loss?

almost nothing.
you can be as antisocial, sperg and awkward as you want at the gym.
you just pay the monthly quota and no one will fuck with you if you just come in and do your exercises the way you want it.

just a few tips:
-be cool and don't harass other people. this include staring at them.
-if you didn't find equipment that way or in that spot you better bring it back to its place when you are done. few exceptions ( no one care if you change the weight plates of a bar as long as you don't move it). also you will be blamed in place of someone else if they didn't put stuff in their place and then you used it and left it in the middle of the room. just learn where everything is supposed to be.
-most people do 3 sets with a 1 minute pause inbetween. that's enough time to have 2 people alternate on the same machine, ask respectfully about it and don't change someone's else plates ( which takes 1 minute to do) without asking first. you should be able to find out if someone was using a machine.
-if you sweat a lot wipe it off with a towel/put a towel on the bench.some gyms will kick you out if you come without towel, you'll struggle to ever see one in most.
-you usually have access only to the main room, other rooms might be for special courses like karate or crossfit.
-if you do an exercise wrong the gym's trainer might point it out. he's there, paid, to help everyone
-no dirty shoes inside gym. many people bring one extra pair just for the gym.
-you can choose if showering in the gym or just walk away all sweaty and shower at home.some gyms have paid showers.
-don't keep money, phone or valuables in the locker room. many gyms have locked cabinets to store stuff.

Can I get some advice on my 5/3/1 routine? Should I add more volume? My bench is stalling.

how do i fix buttwink?

i searched for it online and got many contradictory infos.It looks like everyone is shitting on the tight hamstring theory.
so far it sounds like ankle mobility might be involved but my ankles move fine.

is a plate under the heel the final solution or can i fix it without cheating?

>What causes the weight loss?
is this even question?
it's 99% water evaporated ( or absorbed in case of cooking pasta).

Welp, guess I've been eating too little protein for years then.

It looks like BP is your only chest exercise. Am I reading your spreadsheet right?

Can lunges and Stiff legged Deadlift replace hamstring curls? For hamstrings

I have a sharp pain at the circled location (the blue circle, not the white one I crossed out.)

I doesn't hurt when I'm moving around my arm without holding anything, but as soon as I hold onto something or grab something and flex my arm it hurts.

What is it and how long before I can lift again?

See a doctor.

Can't, no insurance no money left this month.

>Lunges
Depends on how big of a step you take, a great exercise overall but not great at isolating hams.
>SLDs
Yes, as long as you don't catback.

So overall those two exercises as a COMBO are sufficient for hams?

As always: depends on your goals and programme. But purely for ham isolation, SDLs should be enough for most purposes. Lunges aren't that vital if you squat but won't hurt if you manage volume.