QTDDTOT

old one died
Should I even do wrist exercises if I have baby hands? My wrists are kinda weak rn though...
I just don't want to look waaaay out of proportion after a few months of Reg Park's Beginner routine that I'm starting today..
Pls help.

Other urls found in this thread:

bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
youtube.com/watch?v=71nZAjzKvU8
youtube.com/watch?v=EsP3zcvY60s
twitter.com/NSFWRedditVideo

how the fuck do i train obliques without going to a gym with specialized mahcines AND without feeling like i'm doing nothing?

I have a small home gym with dumbbells that go up to 90, a bench, and a pull up/dip thing.

6 months into SS and started cutting. lifts are decent atm should I keep the same reps/sets or switch programs. failed my squats last session for the first time at 115kg

bump

How can I estimate the amount of calories I'm consuming from a workout? I intend to start swimming intensively but at the same time I'm down a lot of weights and I don't want to lose my gains, so I figure consuming enough food to cover the energy expenditure of swimming should prevent this. Please correct me if I'm wrong though.

log your meals in an app or something

Any relation between DOMS and food intake? cutting right now and I feel a lot more sore than when i was bulking

I'm feeling uncomfortable tightness in the muscles back of my knee area.

Just happened while walking to class and it hurts to walk kinda. I still can with little limping.

What is it?

Yes.
Plate twists with dumbbells
Switch. 6 months is plenty of time on SS
Eat more protein
Your hamstrings?

dumbbell side bend
form is extremely important for this one, because its really easy to cheat by moving your hips also

But how do I know how much I consume from the swimming session so I can replace that energy?

Posted this one in the last thread but more input never hurts.
My TDEE when inputted as "no exercise" turns out to be around 2200 on most sites, but when I say I work out for 5 - 6 days a week (doing a ppl routine) it jumps up to maybe 2700 - 2800.

Which one do I follow to get a safe deficit?
Do I eat at 2200-2300 or 1700 if I want to eat at a 500 cal deficit?
5'9. 178 lbs, probably 25% bf 'cause I'm a fucking retarded and bulked when I was probably already 18% or so.

stop swimming? cardio kills gains. not much else i can say seeing as i'm not you and i don't know how hard you go when you swim.

or just keep increasing the volume of your meals bit by bit until you see results.

Depending on exercise intensity, you burn anywhere from 300 cal/hr to 1000 cal/hr, where the former is a brisk walk and the latter is running as fast as you can at gunpoint. A good guess would be 600 cal/hr for low intensity steady state cardio.

Eat closer to 2200.


To both of the people I just quoted, estimates will only get you so far. You will have to pick a caloric intake and see how it affects you. If you are worried about losing weight too quickly, start more conservatively and lower/raise your intake once a week.

Yes, train your forearms.

Side bends, suitcase carries, overhead dumbbell carries, Russian twists, side planks.

Do what the program says. Follow the deload protocol. You can continue to get stronger while cutting. You don't stop SS at an arbitrary amount of time or weight. You do it when the program doesn't work anymore even though you've adhered to it properly.

You don't. You just pay attention to the mirror and scale. If you're losing more weight than you want, then eat more. Tracking incoming calories is easy. Tracking expenditure exactly is impossible. TDEE calculators get you in the ballpark, but that's it. Adjust intake based on REAL WORLD RESULTS. (the bathroom scale and changes in bf%).

Are you sedentary or do you work out 5-6 days a week? Are you fucking stupid? Take that result, and eat 500 less than that. Jesus Christ. Alter you intake further after a couple weeks. If you're not losing enough weight, eat less. If you're losing too fast, eat more.

I want to start exercising but it's not monday or wednesday so I can't do the starting strength thing, so I figured I would just do cardio today like it said, but there's no cardio routines.

So what do I go do at the gym? I'd prefer it not to be a lot of running I like my joints and back.

what program do you recommend? I was thinking of PHUL or TM but i think it may be too much volume?

My squats are so abysmal that I get tired after about 10 without any weight and yet I can leg press 180lbs with no issues at all

What's wrong with me

Is there a brace I can buy that will help with my posture and forward neck? I'm attempting to fix it myself, but sometimes it's a little more difficult, esp after back day.

Just need something to wear during down time, obviously wont wear it at the gym.

you're weak

When do you think I should start squatting just the bar?

if you seriously get tired after 10 squats with just your body weight then you probably need to lose weight, but keep squatting regularly.

What do yall use to dl? I've been using chalk only, but going 3pl8+ tests my grip. It just feels weird using straps.

Nothing. I do 245lbs and so far it's fine. Just get you some extra grip training.

Can doing bodyweight exercise supplement weights since I have a bulged disc

>Can't do SS because it's not Monday or Wednesday

I don't see the connection. And for cardio you can do literally anything that gets your HR in the 150-170 range.

If by "supplement" you mean "replace," then no. Bodyweight exercises are not gonna get you the kind of strength gains that lifts like squats and deadlifts will do. However that doesn't mean they aren't worth at all.

Does (forgot what they're called so I'll describe them ; hold one dumbbell in hand out to side like a T, in other hand heil Hitler with DB) build my lats?

What's a good way to fully wake yourself up in the morning prior to gym? I've been finding myself a little bit sluggish at the gym lately, even though I get a full nights sleep and my diet is pretty decent and consistent. Besides coffee, what works?

Lateral raises and front lateral raises.

No.

I've found that waking up earlier has helped me feel more refreshed in the morning. It may just be because some sunlight gets into my room in the morning, so getting up with the sun prevents sleep loss that way. Besides that, I'm not sure. I used to be really tired in the mornings and dread getting out of bed, but now I wake up every morning a little groggy but can start my day relatively quickly. I think a lot of that has to do with getting more sleep than I used to.

To answer your question more directly, try stretching for a few minutes. It will get your heart rate up a bit, which will help clear your mind faster, and also will loosen you up in general.

watch porn but don't jack off

What will build my lats?(preferably with DB's)

Dumbbell rows:
bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row

can someone give me a quick definition of what BCAA's are without getting to technical. Also on a scale of 1-10 how much of a meme are they

How fit do I have to be until I can stop still loving her?

BCAAs are 3 types of amino acids called "Branched Chain Amino Acids" which can help prevent exercise-induced fatigue in certain cases. However, for 99% of people under normal circumstances it's pointless to supplement them. Foods like meat and eggs already have BCAAs in them, and even whey protein supplements (which are far cheaper) contain BCAAs.

Is it bad if I change up.my routine rep range constantly? Sometimes I go heavy 3x5 some weeks I'll go little lighter and do like a 3x7 and sometimes I will go with a 3x10 or 3x12. Just like to change it up from week to week

What should I set my activity level to if I'm walking/running(1 minute intervals) daily and doing these push up/pull up plans:(100pushups.net 50pullups.com)? Also, are these websites any good?

doing 5x5 right now and have my squats at 160lb. is it reasonable to be able to get to a 300lb squat by the end of the year?

also does hard liquor kill gains?

It's totally fine, and some even recommend it in order to maximize strength and hypertrophy gains. I would make sure you log your progress though, because it becomes harder to tell if you are actually improving when the last workout you can compare yourself to was a month ago.

Those routines are good for getting you to do more pushups and pullups, but you will find as time goes on they are less and less effective at getting you bigger and stronger. As for the activity level question, it entirely depends on how long you are walking/running for, but you can expect to burn about 100 calories per mile that you run, and about 80 calories per mile that you walk (this depends on body weight). You're better off doing the calculation manually rather than setting some arbitrary "3-5 days per week" activity level or something.

I'm an Ex-obese who lost 70lbs recently and I received an air powered rowing machine as a birthday gift. I want to utilize it to continue with my fat loss goals.

Anyone have suggestions of what I should do? Are there any Veeky Forums-approved rowing routines?

How bad is Planet Fitness? There's a 24/7 one RIGHT next to my job and the next closest gym is 5 miles out of my way, but I've heard horror stories about them.

1. Steady state rowing at a moderate intensity
2. HIIT

Rowing machines are one of the best ways to do HIIT training. There isn't much to think about, just challenge yourself and do some cardio every day.

Since the New Year was less than a month ago it will be very crowded for a while, which is a downside. They don't have barbells, and depending on the gym the heaviest dumbbell is 60 lbs. If you get creative it can be a cheap and useful way to get strong. Pullups (including weighted) and DB rows for back training, DB OHP and >weighted dips for chest and shoulders, etc. Training legs could be a problem, but they do have leg press machines and you could do single leg dumbbell deadlifts or something.

thanks and nice dubs

Awesome, I'm excited to start trying to row. What time intervals do you rec for the two speeds? Maybe like 30sec HIIT and 60sec steady? or should the periods be much longer? I was think of doing maybe 30min sessions to start with, but I'd be down for any suggestion

why don't you answer my squat questions :(

im at 190, been lifting for 4 months and made a NYR to hit 3pl8 squats at full ROM

>recently started dating this girl
>every time we hang out, she just wants to get into bed and be intimate
>would really like get out of the house and do something active for a change

I know this is a stupid thing to complain about, I just wish there were more depth to the relationship.

Thank you, the info about how many calories running/walking burns is helpful. How many calories would doing pushups and pullups burn?

For steady-state, 30 minutes is a reasonable amount of time. For HIIT, try 15 seconds max effort, 15 seconds rest, and repeat for like 5 minutes.

When I'm in these threads I read all the questions, but the ones I don't have a good answer for I usually don't bother with. In my personal experience I made very slow progress with squats, and it took me almost a year for my 5RM to go from 95 lbs to 200 lbs. At that point I injured my back, and I eventually recovered from that, got my squat back up to 185 lbs, and then my knee started to bother me, so I stopped squatting before it got worse. Then it got worse anyway just from daily activities, and now I can't do a bodyweight squat below parallel. I should probably see a doctor to be honest. So to answer your question, I am not a good authority on squat progress, but under good conditions I think 300 lbs by the end of the year is attainable. Also alcohol raises estrogen and lowers testosterone, and it's empty calories. So it kills gains.

Hard to say, but probably less than you think because you are working relatively small muscles compared to your legs and butt which are typically used for cardio / calorie burn.

Be open with her that you want to do more activities outside of the bedroom. Frame it that you're going to do something anyway, and it would be nice if she would come along. e.g. "I'm going hiking Saturday, you should come."

gotcha, and how many sets of these 5min sessions should I do in a day? I wouldn't think just one is enough

Meal prep: Im aiming to hit 1650cal daily for the next two weeks as I am trying to lose weight. Is the chicken/veggels/brown rice dinner meal a meme? Im just trying to be consistent with my calorie intake.
If its not how much should I prep/eat?
Cups of rice/veggels, chicken/grams.

Massive doms at pecs and lower shoulders after bench press 2 days ago: should i still go today for OHP despite the fact that I feel sore / weak as shit?

depending on your budget, I would tend to do breakfast of solely fruits and lunch was a pack of those steam in the microwave vegetables. Then saved the protein heavy meal for dinner time.

They are meant to be extremely fatiguing to the point where one a day should be enough for the average person. I would start with that and see how it affects you.

It's a meme in the sense that it's an element of culture that many people partake in, but the chicken/rice/veggies combo is solid for cutting. HOWEVER: don't be a retard and eat plain baked chicken, plain brown rice, and steamed veggies every day. Learn to vary your diet while still keeping calories low and nutrition high. Learn to experiment with different seasonings. I'll even start you off with a few videos:
youtube.com/watch?v=71nZAjzKvU8
youtube.com/watch?v=EsP3zcvY60s

Even Centopani doesn't have a ton of videos, but he's pretty knowledgeable about the importance of nutrition and home cooking beyond just getting enough macros and calories.

Massage the sore areas (lacrosse ball works wonders) and apply a heating pad. I would still do the workout, because it will actually help get rid of DOMS quicker. Just be careful you can tell the difference between soreness and pain. Taking the workout a little easy is fine.

ok awesome, thanks man. didnt know alcohol raises estrogen, hope this isnt a meme

I need a bit of help

I did a bad routine for a while after moving and got sick as well. i've lost a lot of strength

So now that i'm better, i'm going back to basics and doing 5x5 with slow progression for a while, and i want to do some accessories as well. I just want to do chin ups, tricep push-downs and ab curls.

Should i do 5x5 and then accessories three days a week, or 5x5 3 days a week and a short accessory session three other days a week? i live 5 mins walk from the gym, and the gym showers are much better than the one in my shithole apartment.

>5x5 with slow progression

2kg on deadlifts
1kg on squats
1kg on bench
.5kg on ohp

It's either that or going right down in weight and i really don't want to do that. back when i was lifting the most weight this is basically how i got strongest, just microloading and making steady progress on a basic strength program

Do the accessories on the same day you do your main lifts. Do the trice pushdowns on days you OHP or bench, chinups on days you deadlift. Your abs will be getting hit pretty hard 3x a week from the heavy compounds, but if you feel you want to add ab curls, do them before your 2 consecutive rest days so you have plenty of time to recover. You sound like you'd rather be at the gym than in your apartment, so why not just do cardio on your rest days?

I think I can afford between 20-30 a week for food I live at home so I dont sweat the small stuff like veggels, fruits etc, I have free access to cooked rice almost daily bc I work in a Thai restaurant. So I guess my money would go toward protein/chicken.
Thanks for the vids, I'll pick up some spices and experiment.

What calories tracker website is good?

becasue cardio makes me want to kill myself.

but i might add some in

Please don't refer to veggies and fruits as 'the small stuff.' They should be a major part of your diet if you don't want to die of cancer or heart disease or a dozen other ailments that are diet related. You can buy a head of cabbage for less than a dollar. A dry bag of beans or lentils will give you several nutritious, high fiber meals (read: more filling without all the calories) for tens of cents. Look for sales on produce and buy the clearance items if possible. I know food prices vary by location, but last week I got some good deals and spent like $20 for a grocery cart full of fruits and veggies. Even if you eat a pound of chicken breast every day you should still have some money left over for fresh produce.

Myfitnesspal is popular. I don't use calorie tracker websites so I'm not 100% sure though.

LMAO

seconding MyFitnessPal, already has a shitton of entries on it and most any food can be added via barcode. Also easy to add recipes and other stuff.

The mobile app has a handful of kinks but the website works perfectly.

Is this shit legit? I already have some in the mail so don't bother shilling to me.

Let's hear some real experiences.

bump for this I'm hearing crazy good things about this stuff with like no side effects

what am I doing wrong if my lower back feels like its exploding when I attempt to OHP?

Help me Veeky Forums i am starting to lose hope in this shit,Trying to find a beginnerish workout for hypertrophy that i can do 6 days a week but all i can find are shitty 30 minute workouts like SS and its variants or ones that are too advanced,i like to work out a lot and these 30 minute powerlifting programs are just not doing it for me


Inb4 read the sticky,I did and its the same shit.

The main thing I want to know:

Although your HGH and IGF1 levels go back to normal, what about Ghrelin (hunger hormone)?

Ghrelin is the hormone it mimics, so does that get suppressed after you stop?

ive been lifting for 3 months now and still can not break past parallel on squat, empty bar or even 1pl8.

I started flexibility stretches daily and added good warmup that made a noticeable difference on comfort and ease but I'm still having trouble breaking past with the weight on.

i have long legs and a short torso. I adopt a wide stance and come down to just before 90 degrees. without the bar, i am able to sit in pocket using my hands as a counter balance outwards

as i continue my ankle and hip flexibility, should I continue increasing my working weight as usual or just stick with 1pl8/bar until i am flexible enough to go deep.

You're leaning back too far and hyperextending your lumbar spine. Squeeze your abs more.

West side for skinny bastards. It's been revised 2 times so find version 3. It is so ideal for volume and basically endless variety.

Don't bother it doesn't even matter fit is retarded and it will fuck your knees. Just get your muscles rekt and you will grow. #allofthisisjustadvicedowhatevertheFUCKyouwannado.

Lmao when his big hands flew off

Some really fat people and inflexible people need enough weight on the bar in order for them to be able to get proper depth. If adding slightly more weight helps you get depth, then do it. Just continue working on your mobility. Doing static holds at the bottom with like 20-30% 1RM can be good (at the end of your work out, not before squatting).

Bump gotta know.

Is it really magic or well promoted? Am i still natty if i take it?

Don't arch your back. You need to use your abs a LOT when you OHP. It also helps to tense your glutes. I like to imagine my lower back as a flat board, and in order to get out of the way of the bar, it's my hips that move which in turn bring my upper body back.

Do a PPL routine which hits each lift 2x a week. Push days do bench and OHP. Pull days do weighted pullups and curls. Leg days do squats and deadlifts. Add accessories as you need. As for set and rep schemes, I typically do 3-5 sets of 5 for the heavy compounds, and then do 8-10 rep range work for accessories like lateral raises, curls, machine rows, etc.

First 2 months on SS I was a NEET. Could sleep as long as i wanted and eat all day. Strength gains were pretty good. Went from 85lbsx5x3 to a 210lbsx5x3 on squat. Then I got a job, since then shit's been going down hill. I'm at 240lbs on the squat now and it's fucking killing me. Since my bench was shit I decided to just bench every day like /plg/ recommended and alternate between sets of 3x5 and 8x4. It worked pretty well for a couple weeks and I got my bench up to 145x3 and 130x7. It's kinda working now but seems to be dropping off. Thursday workouts are always shit due to fatigue from the week. I don't hit any of my reps on thursdays. Today I was actually still sore from the last workout

I've tried sleeping more during the week but it doesn't really work well. The weekend workout usually goes well because I can sleep in. Would it be better for me if I just went back to strict SS with some dips, chinups and abs thrown in?

Thank you for reading this blog post

How many hours per week are you working?

Thank you family,ill try PPL seems to be more of my thing and see how that goes,if there are any more workouts that you can suggest please go ahead and do so and ill give them a look before i get it rolling.

if I look up "8 oz rice calories" or whatever, does that give me the numbers for 8 ounces measured loosely from dry, or 8 ounces once cooked with water and shit?

I can't find a good filler that I like but don't want to fucking load on chink rice calories.

40. It's kind of physical occasionally. I make windows so some times I pick up heavy glass or something. Most of the work isn't like that though. I do have to wake up pretty early though. I get like 7-8 hours of sleep. My body does the best with like 10 though.

Is it possible to synergize a PPL routine and Couch to 5k together in a single week? The sticky says that combining lifting and cardio tends to cause reduced effort and burnouts, but I've also heard that doing cardio post-workout doesn't feel as bad.

You have to specify dry or wet when you google that kind of stuff. If I want to know the calories for whatever reason, I'll weigh the dry amount to get the most accurate calorie estimate possible.

Doing LISS cardio post-workout isn't that bad, especially the small amount you are talking about. If you get that fatigued then have a protein shake halfway through your workout.

any good routine for calisthenic workout?

Well shit, what the fuck.
How does 8 oz of dry rice have like 800 calories?

Time to throw out all my Honda Civic shit.

What's a good rice substitute?

8 oz of dry rice is like a pound and a half of cooked rice, and it's almost pure carbohydrates. Of course it has lots of calories. Quinoa is a higher protein rice substitute, but I've only made it a couple times by itself without any seasoning and it was shit. Good luck if you can find something to make it taste good.

Is your job physical? How is your diet? Do you do any sort of active recovery, ever do light weeks? You probably just need to fix more small details of your lifestyle in general. It's normal to face problems like that when you're busy. It's rare about the routine as such.

Alright so I'll try out fruit for breakfast, steamed veggels/some filler food for lunch, and classic chicken/veggels/rice for din din.
Should I get scale to weigh everything out or go by ear/sight i.e. half a chicken breast, cup of brocco/carrots?

I never really paid attention and figured it wasn't too bad, I just followed the prep my mom gave me.

Fuck, I guess I'll just forget the rice and go back to chicken and broccoli meals.

I am not a good cock.

It's moderately physical. I lift heavy shit on occasion. I still eat +500 calories a day although it is harder to get it all in. I aim for 30/40/30. I've never tried a light week. Although I did do the SS reset once on my squat. I'm fairly certain it's a fatigue issue. I wish I could sleep more but it's not really a possibility. Would lifting light for a week benefit me? I'm thinking of maybe just lifting lighter on every Thursday. The Tuesday workout usually isn't supper shitty.

I'm on a similar boat as you. Started out with SS, did it for like a month or so, but I really started hating it fast. Switched to PPL and so far i've been enjoying it. I literally get sad when my workout is over and can't wait till I get to go to gym again. It feels amazing.

How legit is circadian rhythm? Can the times on the clock in pic related be moved back or forward based on when you train yourself to wake up and go to sleep, or is this clock pretty fixed and we should all optimally adhere to it?

FUCKIN CHECKED LE QUADRUPLEOBLES AMIGO ARRRIBBBAAAAA

Yeah sounds like my situation alright,did 5x5 instead of SS for a month and a half instead tho and honestly despite making good strength gains it was a complete snoozefest and i just can't get myself to continue doing it,felt like it was killing my soul and im not that big of a fan of squatting every workout day,Looking forward to starting PPL.

>Would lifting light for a week benefit me?

Light weeks are a staple in every routine imho. It helps prevent thresholds, fatigue, overtraining, illness...you should have one every few months or so.

I'll give it a try next week. How light are we talking? Easy 8 reps?

thanks brehs

I cannot give you any hard data on this, but I know for sure that if you live in a cave or somewhere else with no natural light then your body shifts to a 25hour cycle. So there's gotta be some malleability to it.

70% of your normal weights. No need to drop reps. The point is to give your nervous system a rest while retaining your form and not losing your sense of routine / any of your gains.

Alright thanks