QTDDTOT: GSLP Edition
Hi fit so I'm wondering how I even add 2.5lbs to a bar without buying fractional plates to drag to the gym with me.
QTDDTOT: GSLP Edition
Hi fit so I'm wondering how I even add 2.5lbs to a bar without buying fractional plates to drag to the gym with me.
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you could buy them, or just add 5lbs every other session instead of adding 2.5lb every session.
thoughts on doing PPL vs traditional 5-day bro-split?
all my pulls and curls are done with my hands in a non-supinated position (neutral grip pull ups, hammer curls, dumbbell rows) because I can't supinate my left wrist without feeling pain. I can't even do chinups because of it. Could it possibly in any way become trouble for my bicep growth in the future?
do you roid? if you roid do bro-split, if you don't then go with Full Body 2-3x/week, Upper Lower 2/week, or PPL 2/week.
What I used to do is put like 3 safety clips on each side of the bar. Each one weighs ~250 grams and no one ever uses them anyway.
I was doing deadlifts and now my calfs exploded
how do i fix this
Just bought Whey, BCAA and creatine and I'll be taking suplements for the first time. Should I change my routine to 5x5 or 3x5 to try add more weight or should I stay doing 3x10 ?
How flat do my shoes really need to be to be good for squatz?
What on earth does 1/2/3/4 even mean? I just assume it's the number of plates for different exercises.
just pulled 4 pl8 sumo for the first time
feel free to shit on my form
youtu.be
im the same user that posted snapcity form 4pl8 conventional not that long ago.
I know theres a lot of back and not that much of quads in my pulls, still figuring out whats efficient. I could also open up my hips more idk
Was easy desu, could probably pull more if i got my mindset to it
135lbs strict overhead press
225 lbs bench press
315lbs squat
405lbs deadlift
for single or set of five, depending who you ask
and yeah, number of plates on each side of the bar
And as far as shoes go, try squatting and deadlifting in no shoes. Feels good for me desu and i can really focus on grabbing the ground and twisting floor apart
unless you have massive problems with ankle mobility and literally cant hit depth then you might benefit from squatting shoes, but they wont fix the root of the problem
Cheers bud, I appreciate it
I need your advice Veeky Forums. I'm a guy with wide hips and narrow shoulders. I have been doing an SS variation for two months now and my bench and ohp progress is stalling while my diddlies and squat are still progressing. I think this means I should switch to a program that doesn't have leg day every day and instead has upper body more often. Maybe GSLP, PPL or something? And while I'm at it I'd also like the routine to be something that would eventually give me broader shoulders.
good tips for a slightly strained back?
got any templates for those Full body and Upper/Lower?
i think you can get away with it, but i think it's a problem you can fix. You could see a physio about this, but honestly, they'll probably just make you do various stretches you could find online (that's what they did for my lower back. granted it fixed the problem)
My friend reached a 2x bw squat and DL in 5 months. He says he's got above average genetics. How do I tell him to get off his high horse and that his progress is average at best?
it's just a training schedule. anything can vary based on your training experience. you can train from beginner to advanced with either full body or upper/lower splits. i really recommend you read the sticky. there is valuable information in there
apart from hammer curls i've been 3x20 wrist extensions with a 3kg dumbbell following betadestiny's advice, but I don't really see a difference. the problem started about 3 months ago when I tried to pushups for shoulder health. thankfully it didn't carry over to my bench
why would you want to knock someone who is trying down? if he expects too much of himself his ego will probably get hurt in the future. then he will have to decide whether he wants to continue lifting or if it's too much of a bother for him. it's not for everyone. still, you should be happy for your friend's achievments, not bitter
>lmao4pl8 diddly
>straps
What are your lifts and progress? Probably check your form and eat more desu
Here's the progress I've made
OHP: 30-> 35kg
Bench: 40 -> 55kg
DL: something like 60 to 80 kg
Squat: 40 -> 72.5 kg
These are five rep maxes. I have noticed some issues with my squat and DL form in the beginning and have tried to fix them already and they seem fine now. My DL form I'm quite happy with since I can now keep my back straight trough the whole lift.
I eat around 2700-2800 kcal every day and around 150g protein at least
I'd just like to switch it up a bit especially since fit collectively started shitting on SS when I started doing it for whatever reason and it's not a routine you should be doing forever anyway. I think I'm going to try pic related
Any heavy bag hitters out there got any ideas on how to minimize impact on sharp knuckles?
See pic related, every time I hit the bag I cant go for longer than 10 or so minutes since my middle finger knuckle takes the brunt of the impact on every punch and begins to hurt. Same goes for my right hand.
Ive tried wrapping my hand in various ways so that theres more padding on the left side but it doesnt seem to help.
Using 16 ounce Rival gloves so padding should be sufficient.
>bench/dl/squat all up 10-20lb past month
>ohp hasn't budged 1lb
How do I improve in ohp?
Can anyone redpill me on honey?
Is that shit just as bad as eating sugar? Should I just cut it out?
Start throwing vertical punches, like Jack dempsey. Punch with the flat of your fingers, with the space between the pinkie and the ring finger as the focal point.
Also, punches aren't meant for all that much power. Heavybag weight too much. Punches are meant to hit the jaw hard enough that the head snaps to one side, causing a concussion knockout, or for closing distance.
listen to this guy. he has a lot of oxygen in his muscles
You're supposed to hit your jobs and crosses at the end of your reach, not punching through the bag. Sure there are exceptions but damn you sound like you're trying to plow through the bag on every hit
Is it true that taking cold showers burns calories? My friend was mentioning that but I called bullshit
Buy 2.5lb ankle weights and wrap one around the bar. I bought mine from Amazon for like $18 Canadian so I'm pretty sure you could get it for half the price in burgerland
Thanks for the help guys, ive recorded myself punching multiple times and compared it to other boxers's heavy bag work, I seem to have similar technique. Im not trying to plow through it in every punch, ive been hitting it for a while and maybe ive just build up some strength.
Ill try to go lighter but I think the problem may have originated from back when I wore shittier gloves on the bag, I must have developed some stress injury.
For example, today all I did was jab work and even that started causing issues. Think I might have to give bag work up even though its so much fun.
How do I not let my gains suffer while slipping into depression from my breakup. I have no energy to do anything, lift, eat etc. I slept 15hrs yesterday and I woke up still tired as hell.
Do I just have to let this pass with time and lose gains? I never asked for this.
Homegymfag here. I want to start lifting heavier, trying for higher one and three rep maxes but the safety bars on my power rack are either too high or too low for me. If I set them high I'm safe if I can't handle the weight or fail during a set. But I can't get full range of motion for the lift. On the other hand if I set them low I can get full range of motion but the bars are about and inch or so below my body when benching so if I were to fail I'd drop the bar onto my chest before it hit the safeties.
What should I do? Should I keep full range of motion and just lift weights I can handle safely or should I sacrifice and inch or two of motion for heavier weight?
do more ohp
Is 5 x 12 a good number of reps or too much
For bench I put the safety bars below my chest but above my neck. As long as you don't drop the weight from full height you should be able to get it over your neck.
Can you set them high and raise the bench up a bit by putting it on a sheet of plywood or something?
Possibly, however I was told this was really dangerous when I first asked about it.
How come there are days when I barely get a pump at all? Yesterday I did a very rigorous bicep/lat day but nothing happened at all, I still looked limp and puny after an hour. Whereas other days I'll get so pumped I can barely curl my arm past 90 degrees
How to do dips without fucking up my shoulders?
detailed answers pls, I don't know angle people refer when speaking about dips
Also bat weights will fit the bar. You know, those weights that baseball players put on their bats to warmup their swings? Usually between 1lb to 1.5lb each and they're pretty cheap, put one on each end.
This guy has the right answer. Find a setting that allows the bar to sink into your chest, but not to touch your neck. That way you get a full range of motion with safety. If you fail a rep, you either lower the bar with control to the pins above your neck, or to the pins above your abdomen and roll the bar down the pins. If a catastrophic failure happens, like you dislocate an elbow or you're an idiot and it slips out of your suicide grip, then yeah it'll hit your chest but won't kill you and you can crawl out from under it.
Look up a youtube for good form. If that still hurts, then your shoulders are not meant for dipping. Shit happens. Find another exercise.
What software program was used to write the workout in the image?
They're called donuts
So I was thinking of doing a PPL routine like this: Push, Pull, Legs, 2 days of cardio + calisthenics, 2 days resting. Is this a good routine or should I just do PPL repeated with cardio mixed in?
>stalling for months
>usually workout at night
>decide to do it in the afternoon because i have time
>break stall without it even feeling like a challenge
what's going on
Help me its my 4th day of keto and I have literally dreamed every night of cheating with carbs. I am on 900 calories.
Fuck I feel like a failure then I wake up and realise it was a dream. is this shit normal?
Why is it every time I try to get into lifting I end up unable to from either illness or injuries that don't occur from lifting.
REEEEE I will never be Veeky Forums
They say 2pm is the best time for lifting for muscle building.
You know you can still workout around injuries and illness right
Sexually active anons, team raw-dog or team condom?
If raw-dog, do you come inside a girl every time or use the pull-out method?
Is it generally safe to cum inside a girl so long as she pushes your juices out in the toilet?
What do you do with a one-night stand when you're about to come? Do you announce it?
Real talk, how do I get rid of my lower belly fat?
I used to raw dog once in a while, pullout works in terms of pregnancy but damn it can be hard to pull out sometimes cause it feels fuckin good to cum in a chick
Then my buddy got herpes after that I wear a condom every time cause fuck that shit
Bang her raw, that's the law.
With my GF, I pull out. When I was banging bar sloots, most of the time I would tell them a fake name, go back to their place, and then uber away into the night after the sex, thus making me basically untraceable, so I could nut inside without any issues.
do not EVER have raw sex with a girl that
1. you do not trust 100%
2. has not shown you an IgG specific herpes blood test or is a confirmed virgin
I've gone over my calorie limit for today in a fit of peer pressure induced gluttony. Can I fast all day tomorrow to atone?
Is a PPLxPPLx repeat routine efficient or should I drop a rest day in the middle?
Don't be that drastic. Usually on my cuts I keep a rolling 3-day average. So if my goal is eating 1800 a day I do my best to stay under 5400 for any 3-day interval. So if you ate say 3000 you just do 1200 and 1200 the next 3 days, and maybe just go to 1800 after that for stability.
>What do you do with a one-night stand when you're about to come? Do you announce it?
what do?
I dunno man, honey has been used for some good thousands of years, its not meme tier food, they even use it on bandages to clean open wounds
Just make sure you are getting from a quality source to avoid getting syrup mixed
Hey Veeky Forums, I was thinking of getting a butt injection of protein from my FWB. I've done it with my mouth and made sure to lap everything up, but I was wondering if it would be just as effective or more so if it was shot inside there instead of my mouth.
If your question is code for "does it hurt to get buttfucked?" the answer is no, you don't have any nerves on the inside. Feels like shitting in reverse.
I've got my E and I've got my C, should I bother with the Aspirin, so just hit an EC stack and see how I react?
Is it okay to work my abs the day after I work my back?
I imagine that deadlifts and bent-over rows would hit my core pretty hard.
Don't work your abs the day before big core lifts is what they all say
Wether ab work is worth doing for aesthetics is still open for discussion though
There already is a rest day in the middle, don't be lazy
Yeah but what about the other way around? Working your abs the day after big core lifts?
>tfw be sandman living in Britbongistan
>tfw Ariana Concert thing happens
>tfw can't walk outside my house with my gym bag or any bag for that matter without fear of getting gunned down on the streets like the degenerate that I am
What do? Do I just wait til things calm down and start again? I'm honestly about to give up, it seems like the whole world is against the idea of me working out
I don't rest 2 days in a row, just after every ppl rotation.
What's the British army like? Considering joining cos it looks adventure and action packed asf. Is it actually like how it's advertised though or is it essentially doing nothing 95% of the time but training n stuff? I wanna be in firefights n chit
Is there a reason SL/SS does the whole three days a week thing with basically two days of rest one after each other?
What's the scientific conclusion on the "anabolic window" thing? If I do full-body workouts that last for a few hours, and eat like an hour after that, isnt that fine? Hard to find any conclusive information regarding the topic.
Bump for interest
...
Best myprotein whey flavor? Or is the unflavoured decent anyway?
Also forgot to add, does it blend ok with just water? Because I can't really stand milk.
I've got some heavy DOMS in my legs, 3 days after I last worked out, can I go back to the gym and carry on doing squat progression? I'm doing SL5x5 and I'm still lifting light.
What is my bf %
started lifting a week ago and i've gone with this as my starting guide newbie-fitness.blogspot.ro
is this training going to get rid of my belly fat or do I need to pick up a new training later on ?
around 22-25%
I'm thinking of supersetting different muscle groups like rows or pullups when I'm resting for bench sets when I don't have enough time to do them one after another but I heard they draw blood from one another and you get worse results? Is this true?
Ok Veeky Forums, mind if I post a routine I'm coming up with? I know its bad form, but I don't have the time for PPL I liked and have sort of modified Westide's (adding volume, rows and arms):
>Day 1:
Barbell Bench Press 1x3-5
Dumbell Bench Press 2xAMRAP
Cable Seated Row 3x12
Dumbell Shouder Press 4x10
Upper Row 3x12
Dumbell Lateral Raise 4x15
Dumbell Side Bend 4x15
Cable Wood Chops 4x12
>Day 2:
Dumbell Bench Press 4x15
Lat Pulldowns 4x12
Dumbell Hammer Curls 4x10
Cable Rope Triceps Pushdowns 4x10
Weighted Decline Crunches 4x15
Dumbell Side Bend 4x15
>Day 3
Barbell Deadlift 1x3-5
Romanian Deadlift 3x10
Barbell Squat 4x10
Cable Wood Chops 4x10
Abs Roll Outs 4x15
EZ Bar Curl 4x10
Cable Triceps Pushdowns 4x10
I look at this and can inmediately tell I'm being a newb and doing too much bullshit. But I don't want to fall back into the SS memers. I look like shit. Any tips?
I started working out 3 years ago to cope with depression and escape hungry skeleton mode (I was 6'1 57kg). I've gained decent amount of mass at 85kg and got relatively strong in the process, but I've started to resent this hobby more and more lately.
I struggle to get amped for big PR lifts and generally hate culture surrounding fitness, however I still have this strong need to go to the gym.
I'm sure plenty of you guys feel/felt a similar way. I'm thinking about jumping to a team sport or something less autistic than the average gym environment.
tldr; Tired of gym culture but hooked to making gains. What do I do?
I've started tanning (sun, no bed)
Apparently I'm not built for browner skin, how do other people with similar issue fix this?
Anyone know any good body lotion that quickly dries up and isn't greasy
Try Veeky Forums and skincare general
Does weight loss get harder the thinner you get?
How hard is it to get to 8-10%bf like pic related
8-10 is actually 10-12%
3-4% is pretty much impossible, and nobody can mantain 6-8% and be healthy without roids.
why do people say dumbbell bench hits chest better than barbell bench? i started lifting with nothing but adjustable dumbbells, never got DOMS. i benched with a barbell for the first time and my pecs are still sore 2 days later. seems to me that i get a much better chest workout with barbell.
That high? man i thought its war 15-20%
How long does it take you to get to your gym, and how do you get there?
Depending on the day, I'll stay at home with my dumbbells, but my gym is located conveniently two shops down from where I work, so I can walk there in less than 20 seconds when I get off work.
Bonus question (not Veeky Forums related): do chicks dig manual transmission vehicles? Is there any advantage to having a gril in your car and you are shifting manually? Do they even notice? (Burgers only, obviously)
is it normal to be edgy and look flat 4 days after starting PSMF? my face looks also a lot bonier and my fat feels different, touching it is a lot squishier. Is it the water weight?
You got DOMS after doing an excercise you never do? No way!
i mean they both work the same muscles, at least i thought so. but im getting much better chest activation/pump with barbell, which is the complete opposite of what ive read.
Which pre-workout should I buy?
NO-Xplode 3.0 (costs 10 money per scoop)
DNS Execute (costs 7,75 money per scoop)
Anyone tried them? What about their flavours?
Any tips for someone who does full body work outs that last for many hours? Should i get most of my protein on training days in the meal that's post workout?
Honest question, why not just drink coffee or take a caffeine pill?
I don't drink coffee. Caffeine pills are an option, but I'd like to try a pre-workout just for fun, they are at a discount now so good value.
Is UL split the most optimal after full-body for hitting muscle groups as frequently as possible?
ULxPPLx
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