QTDDTOT

barley relevant to this board but here, goes, writing a story about a street lvl comic hero (think the show arrow) about a older guy trying to remake himself, whats the oldest age you'd buy a guy getting into phenomenal shape at, im thinking of making him 39.

i think i overtrained myself yesterday and now my muscles are sore. what do?

What are the effects of a large calorie deficit in an attempt to lose weight? I think my mom eats a dangerously low amount because she thinks she's fat. She's a little flabby, but not really fat and also in her 50s. She'll eat a small or no breakfast, like a spoon of peanut butter, and something like half a sandwich or a banana (or nothing again) for lunch, and get the majority of her calories from dinner. I think her dinners are alright, usually a small piece of meat, a burger, or something like that.

Along with her low calorie diet, she is also extremely sleep deprived and by night, she'll sometimes fall asleep while eating dinner or even standing up. Is this starvation mode?

barely....

Starbucks makes a tasty 200 calorie coffee, i have one whenever my sweet tooth starts up, pic related

get that checked out yesterday, also look into hanging therapy, shit saved me from surgery

your mom is doing IF, her diets fine, the sleep issue will kill her though, sleep specialist right fucking now or look forward to getting a text she fell asleep behind the wheel and the funeral is in 2 weeks

How many sets and exercises should I be doing per workout if im a noob? For example I do few sets of benches, trying to go heavy as I can do get few reps in.. after that I do incline bench, some pullovers, my favorite uppower and lower cable chest thingies, some dips.. perhaps pec machine because I am trying to hit it as hard as I can, but then I read some shit about it being too much and some guys just doing like 5 sets of just bench. But I dont feel like its hitting it hard enough, also rest times are confusing as fuck.

Is a small amount of artificial sweeteners like Stevia and Sucralose okay when doing IF? I'm just having a hard time drinking my coffee black, and would love to add some Canderel or something.

>eat more
>change benching routine (dumbell or incline) for two months
>deload

I'm starting on a proper routine next week after fucking around with dumbbells at home for a few months. But I fear I'll get the form for the big compound lifts wrong and look stupid/ snap my shit up. How did you guys start?

Pretty easily actually, now trust me when I say that TRUELY the amount of weights on the bar don't matter if you're a beginner.

>light weights on the bar
>watch a bunch of guides on youtube for your respective lifts
>focus on getting form right
>when you feel COMFORTABLE start to add weights

Nothing worse that seeing a newbie struggle with what he thinks will be respectable weights, it's much much better and respectable to get a good control on your form.

Replace ferrotab with spinach powder. Just stick like half a tablespoon in some rice paper and parachute it.

Have you read SS? Because it sounds like you didn't read SS.

Read SS

I've had short hamstrings all of my life due to playing soccer and never stretching + living sedentary most of the day

How do I fix this? I can't deadlift for shit, keep snapping my shit up at 3plaet. Tried stretching and doing romanian deadlifts but I only end up hurting ligaments on the back of the knee

Stevia and xylitol are both a-okay they won't do anything weird to insulin levels. Sucralose can spike insulin levels and affect the clearance time of the insulin. One that's overlooked is inositol, about a third the sweetness of sugar, this actually increases insulin sensitivity. If you use inositol you want myo-inositol.

Tsatsouline's relax into stretch.

Feeling you've lost at something on average lowers test. So it's possible. I read something a while back that there's some pheremone in tears that kills boners but beyond that D U N N O.

It's possible to get in shape at almost any age, but many on fitness forums get a bit obssessed with people in puberty. Test peaks around 40y.o look into the male menopause. It's also part of why many older gents have big forearms and strong grip.

Brosplits you should really program yourself.

How do I get enough calcium without milk? It seems like getting calcium supplements is bad for your heart and I don't wanna eat 200g of almonds every single day

I can squat more than I can deadlift, and from what I've read this isn't normal. My numbers are:

squats: 280
deadlift: 275

I'm 5'7 @ 170lb. What's wrong with me?

Bad form.

Lemme break it down for ya manlet ass

Yo deadlift technique sucks dicc
Like a trick
Gotta tense up them lats
Rip the bar real quick

Lock out with yo buns
Like you blocking a dick
If you gonna catback
Just chop off your prick

I'll work on my form. Another question: after deadlifts, my lower back will be sore as a motherfuck but when I do squats my back feels fine. Is this another issue with my shit deadlift form?

Might be just a weak link in your posterior chain.
Train your lower back with good mornings or lower back extensions.
Make sure you're not catbacking on the DL. your shoulders should be packed and your ass should start LOW

I usually work out early morning before work, so I put all my sweaty gym attire in a bag and wash them at night after work.
The thing is, they smell like death. It's even worse on the days I run.
I heard merino wool shirt won't really smell, does anybody wear them?
Do they work? They're kinda expensive so I'm a bit hesitant.

Goddamn

>Train your lower back with good mornings or lower back extensions.
At some point everyone has to start doing hyperextensions. God tier.

Someone rec me a good belt, preferably not a lever one.
Need to be able to ship to NZ too.
try kale or yogurt

Good for a noob?
A
squat 3x5
bench 3x5
deadlift 1x5

B
squat 3x5
ohp 3x5
back extensions 3x10
hip thrusts 3x10

AxBxAxx
BxAxBxx

I've inflammed a bicep tendon, Doc says I should not use my left arm in the gym for 6-8 weeks then slowly ease back into training.

What excersises can I do?
Squats? Deadlifts, Press and Bench are out of the question. Pretty much any upperbody movement unless it isolates my other arm is out.

Can I only do core and leg stuff? And running?

Oh can I do upperbody stuff but use 0 weight? Like just the bar for high reps? If that doesn't hurt my bicep then it must be better than nothing.

loadedlifting.com.au/?gclid=Cj0KEQjww7zHBRCToPSj_c_WjZIBEiQAj8il5F8-Pme6WDjYckEir9erKUeWbfTh0VGrLNEPgSyWe_AaAram8P8HAQ
A lot of the high level powerlifters wear inzer so it is presumably a good brand the website above ships to NZ

One arm pullup ;^)

Yes, and also add some accessories and focus on form more than weights at first

The ideal thing to do is probably light isometrics (so that means long holds of 10 seconds plus) a few times throughout the day. It'll stimulate the cells that repair tendons.

I would just do range of motion upper body stuff. Tendon issues is pretty much what all those stretchy bands are designed to help with

When running how are you meant to land? I land on the balls of my feet, and I heard landing on your heels is meant to be best but that feels really weird and like I'm half-walking and half running.

Every PT i've asked told me to land flat middle of the foot while Jogging.

You land on the ball when you're sprinting

I wanna get some onitsuka tigers to wear during workouts at the (boxing) gym I go to, which model is most appropriate?

Should I drop overhead press for push press?
I've been stuck since forever.

can you drop from 15%bf to 12% bf in two months at a 300 deficit?

I'd ADD push press and focus on the eccentric motion, at higher weight that you're used to. You can always microload with 1lbs plates, it sounds stupid as fuck but it does help

With a lot of cardio maybe, basically you want to end up burning more than just 300 under

So i think I got the high bar squat down. Bar's straight up and down, balanced at mid foot. But when I get up to my 90%-100% rep, my shoulders and back rounds because the bar moves forward.

Is this a quad weakness? Im thinking I take the load off of my quads and transfering it into my hamstrings, making into a semi good morning squat, bar rolls foward, back rounds. etc.

most common reason why upper back rounds/bar rolls forward at higher weight high bar?

Is it possible my proportions just don't work for the lowbar squat? If I hit depth with the proper back angle I'm thrown out of balance and the weight shifts to the balls of my feet.

I'm only 6ft1 but I think my legs might be kind of long compared to my body

I'm a literal mouth breather. How do I fix this so that I can automatically breath through my nose rather than my mouth?

>he fell for the squats meme
try pic related
>protip: you wont be able to
most of Veeky Forums are manlets, don't listen to their squat advice because most people who are a reasonable height (>6ft) are not built for squatting
more info:
youtube.com/watch?v=Av3LO2GwpAk
youtube.com/watch?v=KGEKRjlZKf8

you wont be able to "automatically" do it without lots and lots of practice, force yourself to breathe through your nose and soon enough you will find yourself doing it naturally aswel.

>you wont be able to "automatically" do it without lots and lots of practice, force yourself to breathe through your nose and soon enough you will find yourself doing it naturally aswel.
How hard should I be doing it? I get worried when it's loud enough for me to hear.

you should not be doing it hard enough to hear, try lots of quiet 'short' (

I´m 6´2 232lbs and qurrently training for 1 arm chinup. have done it once two years ago at 212 lbs so i´m pretty sure i will make it without cutting. My question is that do you think i´ve reached some sort of stagnation point in this since results are coming up really fucking slow, or am i training wrong/ too much.
program:
3x3 one arm lat pulldown ramping up sets every tuesday with other gym stuff
4x5 uneven pullups every thursday
Indoor climbing/bouldering every sunday with added hands only climbing/uneven chinup variations in the rings after climbing sessions.

Been training specially for the one armer for 3 months now and best set so far is 3x200lbs one arm lat pulldown so i have some serious training left to do.

To avoid this in the future, eat the vast majority of your food in the latter half of the day, mostly a few hours before bed.

If you heel strike you get bone spurs plus some trauma further up the leg. As such it doesn't mattet that much so long as you don't land on your heel. Some people recommened mid foot for long distance but it's not all that important. Jogging is a meme.

you need more volume, right now you are only doing (3x3 + 4x5) 29 reps per week. but dont overdo it, lay off the extra curls and pullups as not to overwork, dont forget the bicep is not a massive muscle.

chinups use mainly the lats and biceps, i would suggest training them together and a bit of isolation.

wide grip (as wide as possible) lat pull downs, the wider the grip the more the lats get used.
sets are in % of 1rm max, if your best set is 3x200lbs try it as your 1rm as being 205,210, numbers in () is the weight i calculated for your 1rm being 205, round up/down to nearest inc you can get

3x5 @ 70% (eg 144)
3x4 @ 80% (eg 164)
3x3 @ 85% (eg 175)
3x3 @ 90% (eg 185)
3x1 @ 92-95% (eg 189-195) AMRAP the last set of this

dont be afraid of a tiny bit of body english but dont go swinging back like mad
run this for a few weeks (2-3) then recalculate your 1rm

cont.
you need to start doing weighted chinups aswel, next sets will be in %of 1rm aswel

2x5 @ 70%
3x3 @ 80%
1x3 @ 90%
1x2 @ 92.5%
1x1 @ 95%

recalc 1rm at 2-3 weeks same as pulldowns
if you dont have a weight belt tie a loop of climbing rope (use double uni knot) big enough for you to fit in it and with some spare. you can loop this through some weights then squeeze into it like a belt and use that for weighted chins.

next do some heavy curls, maybe 3x5 at 80-90% avoid all body english when doing these, you want these super strict, consider doing them against a wall.

if you have some energy left do your uneven pullups, not sure what you are doing already but try looping a bit of towel/rope over one side and grabbing that with one hand while doing them, then alternate.

also, how long have you rock climbed for?

sets and rep progressions are mostly from ['Bodybuilding' by John Barrs] where these progressions are used for advanced OHP progression.
this is knowledge ive kinda made up through my years and you might need to do a bit of tweaking but you should try it for a while see how your 1rm goes up

t. rock climber of 9 years, can do 3x3 1 arm chins

I've noticed that after I have sex, I get very irritated with my girlfriend for no reason. I usually get put in a foul mood after sex.

Is there a way to stop this from happening?

few things i forgot: run this 3x a week if possible, not any more and definitley not after your rock climbing day
if you really want this, prioritize this over your other lifts so you have max energy and hop on the creatine to give you that extra bit of endurance.

one other thing, you want pretty strict ~2 min rests between the sets, get a watch with a seconds hand

ULTRA skinnyfat here (some fat and 0 muscles)

Been goin to gym for a month, just throwing some things without any plan. Asked bigger guys how to do this and that, now I lift 47,5kg(104lbs) at bench press so it's still like nothing.

What training plan should I do if I can go to gym 3 times a week?

Yeah jogging is overrated, but it's also by far the most convenient and the easiest thing to do.

>Don't have to buy a bike
>Don't have to get a membership to a pool
>Don't have to join faggy zumba class

READ

THE

FUCKING

STICKY

Thanks anone

oi very new at this lifting shit

I've been doing the Starting strength workout for about a month now, and I'm getting solid gains on that. That being said, I'm not really where I want to be weight wise or physique, can this all be solved with a diet or if I add some more days to the routine will that help? thx

also, when in the workout should I work in a one rep max, if ever?

is a preacher curl suitable substitute for pull ups, can't do pullups for jack shit right now

>I'm not really where I want to be weight wise or physique
as in too heavy? starting strength will not make you look good ever, but you will get a lot of muscle by the end of it. do the program as is for a good few months, then you can lose excess weight and actually have some muscle to show.

and no, dont bother finding your 1rm it wont be impressive at this stage and you dont need it for any other reason

no course not, watch this >> youtube.com/watch?v=mRznU6pzez0

why is Veeky Forums obsessed with monster drinks, aren't they bad for you?

For progression on accessories that goes like
>pick a weight that you can do 8 times
>add weight when you can do 12
is that meant to be 12 reps in my first set (and maybe 10 or 11 in the next ones) or 12 straight through all sets?

11kcal per can, 0 sugar, 140mg caffeine, healthy? up to you

for example lets say you run a workout like AxBxAxx BxAxBxx

day1: 3x8
fucking ez lets up it a bit

day2: 3x11
kinda hard

day3: 3x12
failed last few reps

day4: 3x12
finished all reps cleanly

day5: increase weight, 3x8 and repeat

eg...

yeah, feel like I'm gaining weight mostly in visceral fat. maybe it just feels like I'm not burning any fat, and just gaining muscle but I've gone up a few pounds since I started the workout and my love handles are still making me depressed when I look in the mirror.

So until I can do them for all sets then, makes sense. Thanks.

Have always done DB bench press since I started lifting.

Can do 85s X 8, 90s X 2-3. Do you think with 2-3 weeks acclimating to BB bench press I'll be able to bench two plates?

>when in the workout should I work in a one rep max, if ever?

Your 5RM increases, that's good enough to know that you're stronger. No need to check 1RM. Another reason to avoid 1RM attempts is that it has the greatest chance of making you use bad form. You get stronger at what you do, so avoiding intense reps where your form breaks down prevents you from getting stronger with that movement pattern. SS has just the 15 reps in your work sets so it doesn't take many forced reps to get some effective training on a different movement pattern.

>I'm not really where I want to be weight wise or physique, can this all be solved with a diet
Diet of course. Build the muscle you want on a bulk. Then cut the fat until you're satisfied with your leanness.

and best way to cut is to cut calories yeah?

Maybe, no way to tell without knowing your other factors but I personally DB bench about 80-85% of what I BB bench because stabilizing the former takes a bit of a toll too. Pay attention to your form and getting used to the exercise and you should manage lmao2pl8 rather well, I guess.

are you counting calories? if you are a noob and eating right you should definitely not be gaining that much fat, at the start you will probbably get a decent big of muscle then it will turn into 50/50 fat/muscle gains until you go on a cut. also bear in mind this "visceral fat" may not actually be fat, maybe your abs gained a lot of mass (most likely if you just started ss) which may push your stomach out.

basically you need to start counting calories, download myfitnesspal, go on a tdee calculator and find out how much you need to be eating
go on this link and download the tdee spreadsheet
reddit.com/r/Fitness/comments/5icyza/2_suns531lp_tdee_calculator_and_other_items_all/
fill it in with your weight and calories for 1.5 weeks then adjust your myfitnesspal calorie goal with however much the spreadsheet tells you.

keep it up and you will get the hang of it enough to sort out your own goals.

quite probbably, the db press is slightly more taxing on the stabilizer muscles so you may find the bb press a lot easier. as always concentrate on form before you start adding weight.

I've been on a cut for two months now.

The first month I lost 10lbs, five consistently, halted, and then dropped another five pounds immediately a littler over a week later.

Now I've been doing the same diet for the past month and haven't lost any weight. It's super discouraging to step on the scale and not see any progress what so ever?

What am I doing wrong bros?
Will I be skinny fat forever?

Is this routine ok?
Ignore the actual weights I guess

Does anyone here have any experience with carpal fractures?
I'm scared. My GP thinks im gonna need to see a hand surgeon, but first im going in for an MRI.
Is there literally anything I can do until then? would it be a bad idea to just do chest and other arm in the mean time? It could be a while..

Went to the gym for the first time today. Could barely bench press and squat 30kg lmao am i just weak as shit or is there something wrong with my form? Both probably. How was your guys' first time in the gym?

SS

with or without the bar

Not counting the bar

It's not that I'm gaining fat but that I'm not losing much, but that seems to be normal according to What's a good weight to start cutting?

Benching 40kg and Squatting 65kg (not counting bar, I'm not sure which is proper lol)

I'm going to my family for Easter. It's going to be a long ass weekend, without access to any equipment at all
I have never exercised outside of a gym
Wat do

>diet
kys

google tdee calculator and track your calories

honestly, dont fucking touch a barbell till its sorted, dont get stuck in the endless cycle of injury,rehab repeat

everyone starts somewhere don't sweat it, in a few months you wont even remember your starting numbers

>forearm pulldown
???

look into hammer curls,
swap the incline/decline bench with weighted dips and drop the bodyweight dips

also do not go heavy on the face pulls

and by deadlift - 80 x 2
i hope that does not mean 1 set of 2 reps, if so switch to 2x5 or 1x5 depending on your work capacity

there is no "good weight", wait till you hit 1/2/3/4 so you will at least have some substantial muscle mass to reveal after your cut

see

My legs shake during squats, I've injured my left abductor becouse of this. How to stop shaking like a retard?

lower weight till your form is fine, then -5kg again and work your way up

also by leg shaking do you mean knees wobbling side to side?
if so you need to take my advice all the more seriously if you still want to be able to walk in a few years

During squats, my ass is leaning to the right.
What do

>lower weight till your form is fine, then -5kg again and work your way up

I'm doing SL, so I'm adding 2,5lbs every workout. I've started squatting like 5 weeks ago, previsouly I was dealing with patellar tendinitis. My bench is higher then my squat. Do you recommend training for volume just for squats ?

how can i change my hip to waist ratio?
im a dude and my hips are huge

>Diet
I'm eating 500 cal below maintenance.

>5'7 manlet
>165 lb fatfuck, probably a bit over 20%
>Lift 5 days a week, no cardio but I have a job where I walk around 13k+ steps a day

TDEE calculators typically put me at a 1900 - 2000 TDEE if I leave it at having a sedentary lifestyle. Seeing as how I walk at my job a decent amount and lift Mon - Friday, should I eat at around 1700 - 1800 cals a day or leave it at 1500?
I'll also probably incorporate bicycling on the weekends and after lifting sessions as well.

I wanna hit 13 - 15% by june/July, or at least not have too big of a visible gut and to have abs somewhat visible (4 already are visible under okay lighting when I flex)

Have you considered becoming a qt trap?

You are also probably standing on the balls of your feels too much. I assume it's akin to when you are sitting and lift your heels off of the ground, causing your leg to shake.
If so, deload by 20% and fix form. Lean backwards a touch more and try to push up with your heels and not your toes.