QTDDTOT

I'm doing Veeky Forums's greyskull LP and would like bigger shoulders. Any suggestions?

Can I incorporate iifym on a daily basic at a regular deficit too? Nothing stupid like 50% junk 50% bro foods. Would this cause me to look like crap?

Can someone list me some sports/hobbies where being really strong comes in useful? Want to put all my strength to use.

Fighting sports are a given so don't include these.

1RMs

Bench: 205
Front Squat: 285
Deadlift: 405
Overhead Press: 155
Row: 180

Am I good enough for PPL at this point? Been doing a bastardized version of grayskull for 2 years now

6'2" 185 lbs btw

Highland games

Are kettle bell routines a meme? Where do I start?

What's a good pair of compression pants Veeky Forums?
Just started squatting 5plate and thinking using some gear would help me get to the next level

Is tabata jump rope workout a meme?
It's basically 20 seconds you go (real) hard, 10 seconds you rest, 4 minutes total.
I'm currently bulking, so the main reason for cardio is heart health

Does being strong vastly improve swimming?

I know technique is important. My qs still stands

id imagine there's a sweet spot for muscles and swimming

Should i cut or bulk? Current weight is 71kg at 6ft, dropped down to 60 and still didnt touch my thunder thighs. Would bulking make me look proportional?

I think I have the reverse problem of back rounding on squats. My arch becomes deeper as I squat down. How should I fix this?

just donated blood (doing good feelsgoodman).
Wondering if this will affect my gains?

You mean too much strength and muscle could work against me in the water?

If mean, if you have a pint less blood in circulation, it will impact your recovery between sets for lifting later in the day.

I tend to schedule blood-donation for when i have 2 or 3 consecutive days' rest lined up to minimise effect on next workout.

Also good jawb.

How do I identify if I have anterior pelvic tilt? If I do, what do I do to fix it?

I think I have it because my lower back wears out when I run and squat even though I believe I have good form.

WHY IS THERE TWO!!!

MODS
MODS
MODS

How do I identify if I have anterior pelvic tilt? If I do, what do I do to fix it?

I think I have it because my lower back wears out when I run and squat even though I believe I have good form.

Bump

cheers user, got my rest days set up. Will have an easy jog I guess.
Good on ya for donating aswell.

Take a pic from your side with your relaxed normal posture and post here for us to judge, or just search anterior pelvic tilt and compare the images to yourself.

To fix it do planks, hip thrusts and stretch lower back and hip flexors.

Don't do sit ups to work your core, most likely it just tightens your hips more.

Do the fucking hip thrusts. It's an overlooked and underrated exercise in general.

>. It's uncontrollable

Whats this and how do I fix it? I only have it on one side. Also my back in general seems unbalanced but I cant quite pinpoint what the problem is. Please help?

I've had some gym regulars tell me that squatting releases some kind of growth hormone due to it's intensity, which helps you get bigger faster. Can anyone confirm? Seems like bro science to me

My grip fails while deadlifting, should I stop adding weight and focus on getting a strong grip? Or should I start using mixed grip?

I'm coming up on three months on GSLP, eating at about maintenance. Lifts are plataueing a bit, but weight wise, they still seem low. I am considering cutting soon in order to be lean for a wedding in late may, but wonder if I should do a bulk until march 15th to raise lifts and add a bit more mass before cutting.

Stats:
19M
5'5"
135 lb

From Dec 1st 2016 to Feb 15th 2016
5x3
OHP: (55 - 75)
BP: (85 - 115)
Squat (115 - 185)
Deadlift: (155 - 205)
Pullups: Assisted Bodyweight to 5,4,3 reps. Struggle with doing a complete 5x3.
Bent-over row: (70 - 95)

Accessories:
20lb hammer curls and normal curls
55lb farmer walks
15lb lat raise

climbing, particularly bouldering

at a certain point, the extra weight will start working against you, but the strength will get you really far. A lot of people who start have to gain strength, you will only need to improve your technical skills/flexibility.

Also: it yeilds SICK forearm gains, and very solid back/shoulder gains

I tried searching the package and lurk online but I cant seem to find it
whats the amount of caffein in pic related? like how much caffeine per gram of this coffee

What is Starting Strength? Someone told me to do it before startong a real workout. Btw I can't find anything helpful in google

Try the sticky

Is this shit a meme? Has a good rating but for all I know it could be shills. I'm 19 and even though I'm not balding, I feel as though I have low t. If it does even work, would it be wise for someone as young as me to take it?

thank you so much!

Something something pressure on the spine something something growth hormone release. That's all I got. Probably broscience.

so I'm a skinnyfat/fatass whose been cutting for a few months, going really well. Started at 195 and I'm down to 170 at 5'10. I think I wanna lose another 20 tho.

Anyways a month ago I also started working out/cardio in order to build some muscle. But I've been reading some articles that say losing fat and building muscle at the same time is impossible/really really hard. Am I wasting my time working out and should stick to my calorie deficit/cardio? Or does this not apply to people who have never worked out

it's garbage

supplements are trash don't bother, better waste the money on roids

Should you bounce at the bottom of bench press or come to a dead stop before each press? I feel like dead stop would be harder, and therefore better.

I sprained my ankle paying soccer and last week I had started SL 5x5 to keep some muscles while losing weight (at 250lbs) the Dr. told me to get an MRI to see how much damage there is but I still wanted to ask here
How much time off the gym should I get? I really miss going and don't want to take too much off but neither do I want to slow down the recovery

>thunder thighs

but you have twigs, user

What are the best weightlifting shoes? I've pretty much only ever lifted in Converse or barefoot.

Always dead stop user

Recovering your injury is more important than getting back in the gym, but it really depends on you. When you can get back to lifting without pain, you're probably gonna be fine

You're never wasting time strength training. At worst, it's additional exercise that will help burn more calories and imo is more important for a novice than cardio. At best, you'll gain strength and help preserve your muscles while you cut.

It depends on your priorities, I would say. If maintaining a strong grip is what you want, then focusing on grip is the thing to do, but if you just want a bigger deadlift, you should forego grip. I consider grip to be an important factor in deadlifts, so I would suggest the former.

What is Veeky Forums's stance on trapbar deadlifts? I've done conventional now for awhile but wanted to add more volume. Mostly read it seems to be better to add volume without having as much stress on the spine so would still do conventional lifting but would have a higher volume day using something like the trapbar.

Thoughts?

sauce on OP's picture?

I see that pony tail fucker being posted constantly.

Is pic related accurate

Is four scoops of whey protein a day (120g of protein) going overboard?

I'm on a cut and have no clue how to meet all my daily protein needs...

I want to strengthen and tighten my core. What's the best way to go about it?
I go thrice a week to the gym. Should I do a fourth day purely for abs/obliques, or just add a couple of exercises at the end of each workout?

Thanks user :)

Vikings series

In terms of the general ideas it's telling, it's accurate enough.

The main idea you need to understand is:
Bulking = lots of protons and shitloads of carbs (25-35% protein in a diet consisting of thousands of calories is still A LOT of protein)
Cutting = as much protons as you can get without overeating, fill the rest with whatever. Fats are higher priority because they are filling and keep you from binging.
Maintenance = really doesn't matter as long as you get your proton intake

1g protein per lb of body fat is a good goal to aim for, ideally even more when cutting. More doesn't hurt (protein being bad for your kidneys is a meme). However you get that honestly doesn't matter, but from what I understand it's better to get your protein from actual food if possible. That's not to say whey is bad or anything, just not ideal compared to real food.

Get to 1/2/3/4 if you want rock hard abs. Someone who squats 3pl8 and deadlifts 4pl8 will have way stronger abs than some DYEL doing ab workouts

Water retention. I just broke a 4-week stall where I lost nothing for 4 weeks, then lost 8lbs in 72h. The worst stall I've had before that was 6lbs lost at the end of a 3-week stall.

It's annoying as fuck, especially since that bloat also affects your appearance.

never
yep
Only good if you want power (explosiveness)
'I like them.
cool digits btw

What is 1/2/3/4?

I want to get some abs any better bodyweight exercises other than like sit-ups or crunches

Shorthand for number of plates on OHP/Bench/Squat/Deadlift, respectively, making 1/2/3/4 1pl8 OHP, 2pl8 Bench, 3pl8 Squat, 4pl8 Deadlift

19 male here. I've been doing Stronglifts 5x5 for a while (still getting those beginner gains) and I'm feeling and looking better already. Recently I've been having some pain in my right shoulder whenever I do certain lifts (bench, OHP) and it was so severe the other day that I had to leave the gym before I had finished my workout. My shoulder has been popping and cracking frequently since then, but there haven't really been any mobility issues. What do I do bros? Give it a rest? See a specialist? I'm worried about doing more damage, since I don't know how I fucked my shoulder in the first place.

Would it be stupid to run two cycles at a time of Allpro's Beginner Routine (10 weeks) with 4 weeks of Starting Strength in between?

So it'd be Allpro 1-10, SS 11-14, Allpro 15-25, SS 26-30

Sounds like you may have impinged your shoulder, which causes it to inflame a fair bit, leading to sharp pain.

This typically happens when you OHP or Bench with shit form (as evidenced by it hurting more when you benched and OHP).

Take a couple days off and RICE that shit with some anti-inflammatories to see if it helps. If it still hurts after a week, see a doctor for sure.

Review form when you're resting and deload when you get back and focus on form.

So I'm 6'3" 170lbs good frame
in 1 month of sporadic Ss my deadlift went from 135-225x5x3

The lowest diddly records at my gym are 515, 515 and 525 ...the highest being 650+

How long before I can get my name on the board? I need to get at least 510 for the last empty slot on the board.

Hanging leg raises are good. If you want to try something more difficult try Dragon Flags

>go ham on my abs
>doms for days
is it because im sitting down to much?

that sole looks like it's made out of rubber and not leather

What should be the ratio beteween the weight I do with 3x5 and 3x8? For 8 reps should I drop to like 80% of what I do in 5 reps? Just a guess, I actually have no idea

Do SS properly instead of sporadically, and EAT EAT EAT, and you can probably get onto the board by the end of the year, possibly even sooner. It's not unheard of.

What's the best way to increase agility and speed. Looking it up. Looks like ladder drills and overall just losing more weight is the best. Anyone have any secrets that's helped them?

Most people do 70-80% of their 3x5 when they do volume sets. Start on the low end and try a little heavier if 70% feels too light. You'll find a happy medium after a couple sessions.

Can I get a form check?

youtu.be/wbXMzTi5_QQ
youtu.be/jKsHGm65a4Q
Also what is good to increase my bench.
OHP 135
Bench 165
I've been doing 5x5 but I keep failing the last set on bench.

Whats a good 3 day calisthenics routine that would require a pullup bar at the most?

I'm getting my Ehlers Danlos having brother into exercising to prevent joint problems, but he won't do anything that he can't do in his room.

If you're looking for speed over short distances (ie. sprinting), squats and cleans for strength and explosiveness respectively will help A LOT on top of losing weight.

For longer distances, it's primarily about losing weight and working on your endurance, but strength training will still help to an extent as it will improve your endurance for lower intensity exercises like distance running.

Thanks m8

Getting back into the gym after a few months off, but don't wanna go back to SS or Greyskull and looking for a new routine is this this a good outline to follow for power-building routine, with emphasis on Hypertrophy? For the heavy everything will be 3x3-6 of the big 3, but what are some good exercises for the medium and light? For the medium will be 3x6-9 reps and the light will be 3x9-12 reps. Also would it be overkill to add say abs and an arm group to each day e.g Monday - abs and biceps finish, Wednesday - abs and triceps finish, Friday - forearms and abs finish

I guess I'm looking for more short distances. More the ability to dodge and change direction quickly in a dime. I high fairly often so I'm not super concerned with endurance. Also not really related to my first question but you got any tips on improving overall accuracy/focus?

How hard is it to get rid of lower back fat? It seems like it's the absolute last thing that wants to leave and it's making me self conscious. I comfortably fit into size 30 jeans yet it always looks like I'm stuffing into them because of it. I'm considering starting Yoh again to blast it. Anybody have any experience trying to rid that last bit of fat?

You can't target fat loss. You can influence it like with Yoh and hormones, but it's ultimately bottlenecked by genes.

Yoh is your best bet outside of just continue cutting and waiting.

What high intensity routine would be good for me that will work with just a barbell, pull up bar, and dumbbells available at my house?

I can't go to a gym since I have no money.

I'm 5'11" 178lbs

bump

I know you can't target it, I was just asking to see if anyone knew good methods to get there.

Thanks for this that's exactly how my loss has been stall and quick drop lb or so. But I have been stalled since like the 6th of this month. Even tried cutting couple hundred more cals out since I had a couple bad days.

Dark rings under eyes. How do I get rid of them? I've had them for years

Cut out your eyes

Anyone have thoughts on this? I'm trying to get the best of both worlds in terms of hypertrophy and strength, but I'm not sure if I'm being an idiot.

are they permanent or can they be reduced with alot of good sleep and remedies?

How to fix rounded shoulders and forward head posture?

Pull your head and shoulders back.

Which do i pick?

I do 5 days per week lifting at 1/2/3/4 levels (most above some below) in PPLUL (2 hr 2 hr 1.5 hr 3 hr 1.5 hr respectively with avg. 2 min 30 sec rest between sets) then 6 days per week of boxing bag work (15 min constant striking/movement) and 6days of 2 mile fast* running (im fataf, so either 6:30 milesor 3:00-3;30 half miles)

Is there any reality to the idea of building dense muscle vs inflated muscle? I only ask because I feel like high rep hypertrophy work makes muscles that aren't as dense and will "deflate" quicker

yeah about that, i was wondering if there are any accessory lifts that can help me fix my posture.

Think anatomically- what muscles pull shoulders and head back?

Rear delts are the easiest answer for shoulders, upper back a distant second-facepulls and rear delt flyes

Head is harder, but upper traps (aka the muscle used in shrugs) come to mind--shrugs/deads

also just keep ur head/shoulders back while walking--eventually it becomes habit

Replace OHP with Klokov press