Qtddtot

last one ded

don't be a dangus ask your stupid questions here

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Does anyone have crazy chest vascularity? My chest looks like my fucking forearm, veins running from one end to the other. Is this genetic? Do I stop doing 250 pushups a day? Not cheating either.

no ofcourse not. a healthy diet consists of a variety of foods in moderation, including vegetables, seeds, nuts, fruits, dairy, meat, fish, grains.
it's important for health and gains.

pinch your shoulderblades together and up, so the bar can lie on your muscles instead of your spine.
if this doesn't work, wrap a towel around the bar.
or you can lay the bar a bit lower on your back, which is called a "low-bar squat". (websearch it)

there isn't. if you train for a while and then take some time off, you'll rapidly gain muscle when you start again.
if you train for a while and then take steroids, you'll also rapidly gain muscle.

just ask someone to help you perform the barbell exercises.
tell them you're new at this.
don't use too much weight.
rest doesn't really matter.

I stepped on something sharp a week ago, but I'm pretty sure I pulled it out. There's nothing in there but it still hurts. What should I do?

give it a week, try to stay off the foot. Your body is pretty good at disintegrating foreign objects in your body.

I dont have it but chest vascularity is factored with %age, water concentration and part genetics. I am overweight now but my hands and forearms are vascular even though Im just a lowly IT nerd.

I have started to feel pain above my right elbow especially during bench press. I don't bench much, just 50kg, but I've only been to the gym for like a month after 2 years of sitting on my ass. Should I see a doctor, rest, or reduce the weights?

My friend who I lift with sometimes said the body can't digest carbs after 8pm. Is it true?

No.
The body does not know what time a clock says it is.

The original point regarding the "no carbs after xPM" is probably based on the fact that we are less active in the evening, and so any carbs we eat are less likely to be burned off straight away and be stored, potentially as fat.

DON'T FEED THE MOGWAI CARBS AFTER MIDNIGHT

I'm about 147 lbs at 6'0 auschwitz mode
Should I learn to meal prep and get up to 160-170 lbs before even entering a gym? It makes sense to me that I'd be stronger at 160-170 lbs having more muscle than at 147 lbs starvation mode

So what, I'm 5.10 and 63 kilos and I'm doing fine so far. Just eat ,sleep and work out a lot...

I should mention that I do alot of heavy gardening so I wouldn't be entirely sedentary ...

you have zero reason not to lift immediately. start a lean bulk, follow a program like Phrak's GSLP or SL, get fuarkin' shredded.

MONDAY/THURSDAY - CHEST/BACK
Chest
* Bench Press - 5x8 OR - DB press - 5x8
* Incline Press 5x8 OR Incline DB - 5x8
* Machine flys - 4x10
* Chest press (machine) - 4x10
Back
* T-bar Rows - 4x10
* Lat pulldowns (front) - 4x10
* Seated rows - 4x10
* Face pulls - 4x10
* Reverse flys - 4x10

TUESDAY/FRIDAY - ARMS
* hammer curls - 4x10
* OHP - 4x10
* Overhead tricep - 4x10
* EZ curl - 4x10
* Side raises - 4x10
* Machine curl - 4x10
* Seated push down - 4x10
* Tricep push down - 4x10
* Front raises - 4x10
* shrugs - 3x15

WEDNESDAY - LEGS
* leg press - 4x10
* Leg extension - 4x10
* Leg curl - 4x10

Rate my routine, I think there's definitely room for improvement here. I'm a 6'4", 165 lb lanklet. 3 weeks of consistently running this routine as a beginner, seeing some very decent gains mostly in chest

when do you guys take creatine? First thing in the morning? pre-workout?

How to develop good peaks on arms?

I have gone from 13.5" to 16" in the time i have been lifting but my arms just look bigger with no peak. I have long as fuck arms and bicep insertions that make my arms look DYEL no matter what i do.

Thinking about adding in an arm day to my strength routine.

stop doing fucking splits, you're a beginner. read the fucking sticky and pick a program.

Which is better for maximum abdominal contraction:
inverted situps (upside down/hanging)
roman chair situps (GHD situps)
also which one is easier on the lower back? Or is that a myth?

eat red meat a few times a week, no need for creatine

What's wrong with splits as a beginner? You're working the same muscles.

So I use Fitbit to track my workouts and calorie intake/ burning. I've been trying to eat healthier the last few months and work out more. Ever since I started tracking calories I've noticed that I'm averaging 1,000 to 1,500 calorie deficit but I'm not losing significant weight or body fat. Right now I'm at 205Lbs and about 20% body fat. I work 12 hours a day so it's unrealistic to eat multiple small meals throughout the day. I get breakfast (3 hard boiled eggs) at 9:30 and lunch (usually leftovers) at noon. The rest of the day is basically spent walking. I walk between 5 and 10 miles on an average day.

I guess my question is: what are the negative consequences of too much calorie deficit, and even with such a large deficit, why don't I have the body of an Ethiopian.

To be clear, I'm not working towards having the body of an Ethiopian. I want to get my weight down into the 180-190 range and/or be around 8-10% body fat.

you're working those muscles in the most inefficient way possible. Doing compound exercises in the beginning works all of your muscles collectively and gives them the same benefit, if not better, as lifting them individually.

You'll waste less time, you'll look less dumb, don't do a fucking split until you have decent compound lifts.

Also just saw that that's a 5-day routine. Don't be a retard: Just lift 3x a week until you reach intermediate status.

losing 15 lbs is not going to get you 10% bodyfat. Just do the math: is you're 20% at 205 pounds, that means the minimum you'll have to lose is 25lbs and even then you're going to lose a bit of muscle so it'll likely be more in the 160-175 range.

> I've noticed that I'm averaging 1,000 to 1,500 calorie deficit but I'm not losing significant weight or body fat.
STOP

FOR CHRISSAKES DO NOT GO ON A 1000 CALORIE DEFICIT UNLESS YOU'RE A HAMPLANET

monday: squat, bench, row, curls, triceps extension, facepull
wednesday: deadlift, overhead press, pull-ups, push-ups, curls
friday: squat, bench, row, curls, triceps extension, facepull

barbell lifts 3x5, pull-ups/push-ups 3xAMRAP, others 2x10+.
try to increase the weights a little bit each session on the 3x5's.

you'll make faster and better gains with this, and you'll spend a lot less time in the gym.

That's why I said and/ or. To be honest I don't have a very clear fitness goal. I really just want to look better than I do now. Less fat, more muscle.

>STOP
That's the biggest thing I'm concerned about. I didn't know what a deficit I was at until I started counting calories. Now that I understand how much I'm under-nourishing myself, I'm wondering why I'm not losing weight at all. Maybe I'm losing fat and gaining muscle but I doubt it. Last year I weighed around 215-220. Last month I weight 198 at my lowest. But that was only one weigh in. Right now I'm up to 205. If I feed my ass any more then how am I supposed to lose the weight? I'm not trying to be argumentative either I'm really curious

your body is very efficient at burning calories: if you start eating extremely under your maintenance, it's going to start thinking you don't have access to enough food and more-or-less store everything you don't burn. The only way to lose weight healthily is a low deficit. Never ever eat under 60% of your TDEE.

For christ's sake read the sticky.

Am I a disgusting fraud if I bounce my deadlifts?

this isn't true though.

touch-n-go is a valid training method.
bouncing mostly just increases risk of a back injury.

All I care about is packing weight, but I heard cardio is essential. Should I do it or will it kill my gainz?

I lost my lifting partner and I'm too much of an aspie to ask a stranger to spot me. Will I still make progress substituting dumbbells for my bench presses?

add as much low intensity cardio as you want.

medium/high intensity cardio is fine as long as you don't overdo it.

if you notice a significant decrease in strength, you probably overdid it.

cardio can be boring as fuck, but it's definitely healthier to do it.

Eat enough and your gains will be gains. Your heart will thank you now and when you are older.

dude, really, just "can you spot me?" is all it takes...
i don't think anyone's ever not helped me when i asked them for a spot.
yes, dumbells work too, but they won't hit the triceps as well.

so you would recommend going 1000 calories on a deficit even if the TDEE is just 2100? Because that is a terrible fucking choice.

Your vascularity is coming from the high rep counts you're doing. In order to continue replenishing the muscle, the body increases bloodflow with larger veins. You've made the pushup into almost a cardio exercise.

if it's low carbs, it can work.

fasting (0 calories) is also a fine way to lose fat.
no, you won't lose muscle.

Unless you're on steroids or operating far below your max, thats probably overkill

do not fucking listen to this retard

Possibly fractured my foot?

my metatarsal (bone leading to little toe) hurts like hell, can barely walk on it. I think I did to much yesterday on the treadmill. But I did the stair climber today and didn't hurt and eleptical. Anyone have any experience with this?

?!?! no it isnt?

Even if you eat red meat at every meal you only get a fifth of the creatine that comes in supplements, and still miss the recommended mark in sports medicine

Need a bit of help on understanding form for OHP and bench presses.
Apparently for OHP somehow you are supposed to use your shoulders while lifting the bar. However I just kinda tend to try and push the bar over my head and I don't really see what my shoulders add to the equation. I try lifting the bar as close to my face as possible and do the whole forward-head-motion thing once it passes my head but I don't think it does anything other than looking silly.
Also what is the best form for bench pressing? I've seen people saying have your arms at 45° to your body, others say to keep shit parallel. I don't know if one is better than the other.

how much dick will i reveal going from 20-12% bf

it depends on the object obviously, but if you get a splinter embedded in your body your body will naturally push it out or try and break it down. It's a lot slower than digestion but it will go away. Happened to me a half-dozen times when I got a stiff beard hair stuck in my finger.

even better, you will transcend literally and become a tranny and cut it off

Flare your elbows to the side. Add weight. Profit. It's not the most efficient way to get the bar overhead, but it's a great way to put a lot of weight on your delts

maybe a fifth of an inch.

anyone see this, have some data?

Just to add to what the others said... You really only need to do an absolute beginner program for 3-6 months. Stop overthinking it and just go to the gym. Move on to the split in a few months.

For OHP or bench pressing? I don't understand how it could be possible for OHPs.

they're different.
inverted situp has peak load in most contracted position, while RC situp has peak load in most stretched position.

if you want data just websearch "inverted situp emg" or whatever.

not him, but for ohp you should keep your shoulders externally rotated at the start and gradually rotate them internally as you press up.
from a front view, this will show as elbow flare.
here's a good example:
instagram.com/p/BHcXaxtjLTT/

1. Do you think it would be faster to start with 3x5, work my way up to the weight I want to lift and then increase the sets/reps than it would be to start at 5x12 and gradually work my way up to the weight I want to lift?
2. Is it gay to like cute girls with dicks?

yes, yes.

I can't hit my lats whenever I do pullups / pulldowns. Anyone have advice or alternative exercises?

it's pretty much impossible not to use your lats on pullups.

anyway, watch this carefully and use that form:
youtube.com/watch?v=KROQhJ1Wx7s

also focus on pulling with your elbows.
a thumbless grip and not squeezing forearms might help.

Wen't on 500 cal deficit 2 weeks ago. Low carb
Lost 5 lbs now including waterweight.

But my lift are falling hard. About 10% in all major lifts
Bench 225 to

10% isn't that much.

Are you doing the same amount of volume?
Are you getting enough protein?
Are you sleeping the same?
etc etc
all those things affect performance.
10% isn't that big of a change

Cant keep my scapulae retracted when benching. How do i fix this? All I'm currently doing is barbell rows,

Thanks man. I'm usually do 3x10 pullups and then 3x10 pulldowns but my lats still look like they're lagging behind. Either my form is bad or am I falling for the size = strength meme? I'll definitely take the advice though

Same volume, 1.2g per lbs, sleep went shit though

I'll just wait it out then

you can also try some straight arm lat pulldowns to get a feel for engaging your lats:
youtu.be/lrGA-Tv1uTY

you can do them with light-ish weight before pullups to get a good contraction, and after pullups to finish your lats off.

Jesus does anyone read the sticky these days?

Sl 5x5, go to the website linked in the sticky and start this program. Your gains my seem decent now but you could be much farther ahead on a decent program.

what are low fat, low sugar, high carb dishes apart from maybe pasta
no bread pls

decreasing volume a bit and improving sleep could help.
i wouldn't worry about 10% though.
unless you're very strong, you'll easily gain any lost strength back as soon as you start eating more again.

>Diet at any sort of noticeable caloric deficit
>Within 3 days lose 30 points off my IQ and any interest in doing anything

Anyone else know this feel? I always see people complain about the hunger, but at 1lb/week weight loss that's not bad at all. What gets me is not even being able to enjoy TV and videogames because my brain feels so frazzled.

When user explained this very well in another thread.

Ok start by imagining all the time that you have been eating at a cal deficit. Now think of all the time you spent cramming your face with no regard for what you eat? I'm sure this will answer your question. Weight loss doesn't happen in a day it's a 6+ month process

Yes. Unless you are already a very fit individual a water fast is almost always a bad idea.

Best volume for ectomorphs?

It depends on the size of your abdominal muscles. I had very weak abdominals for years then started training them and all I could think about in the shower was how much more hung I looked. Of course that's completely visual so the other user could be right and it only gave me another fifth of an inch.

less carbs, more low intensity cardio.
go for a walk.

Are squats with bands (around bar and rack, pulling down) better than regular squats?

I run 30 miles a week, I doubt I need more LISS cardio. As for carbs, I did try keto for 4 weeks and had the same issue, it seems like its just part & parcel of a calorie deficit. Maybe that wasn't long enough to get fully keto-adapted but I was getting pretty tired of eating keto-style.

Do you count the weight of the bar when doing t-bar rows?

Why is high bar so much better than low bar when it comes to squatting?

What do tibula to femur ratios imply?

E.g longer tib than fem, equal tib to fem, and longer fib than fem

What are the benefits and weaknesses of each ratio when it comes to weightlifting?

What's the most intense bodyweight exercises for chest? Something that doesn't require any additional equipment except for maybe chair.

planche pushups

can anyone rate this routine for a beginner? anything you would add or tweak? gonna start running this and want to know if it looks good

user, start lifting now. There is a learning curve. If you start meal prepping AND lifting right now, by the time you hit 165-170lbs you'll also be comfortable and experienced with excersises and therefore take full advantage of potential gains.

It's fine. The only thing I would tweak would be to get rid of the amrap, an extra 2-4 reps for one set out of three once-twice per week is going to contribute little to nothing. You'll make plenty of gains regardless.

I want to start counting my macros, how and where do I start? Any free and braindead apps to record like fitnotes?

myfitnesspal is a good one. Both the mobile apps and browser site are easy to use and a ton of sources to use. Also a barcode scanner which is nice.

Gave grandmum a back massager came in a few minutes later and she had it on her pussy, and we both acted that didnt happen whatsoever, where do i go from here

I would add pull ups or chin ups on B days. Just do 3 easy sets.

>the body does not know what time a clock says it is
I'll take Circadian Rhythm and Chronobiology for 400 Alex.

I'm fucking around with a real qt, easy 7/10+ and she's great. I just can't get hard for her.

I'm 20, don't take any kind of medication unless biotin, fish oil, vitamin D and b12 fuck with your dick. send help

Do I just go and buy viagra or something? I'm fucking 20 man I shouldn't need it. I was drunk both nights we tried to fuck, maybe that's it?

Does body fat affect viable gains? Im probably in the 20-25% range and I have put on about 20 lbs since August yet I still look relatively the same, aside from some minor fat gains

It's the liquor.
Go out with her a few times, make out with her and fool around but don't go for the kill. Don't beat off the while. Maybe 3-4 times out, THEN make her suck your dick and you'll be diamonds.

>Also just saw that that's a 5-day routine. Don't be a retard: Just lift 3x a week until you reach intermediate status.
Different user. Whyfore?

can anyone post the eating disorder dude that roided without lifting? thanks in advance

So 2 days ago I started lifting for the first time. I wake up today and my forearms are fucking huge. Is it possible for muscles to grow that fast or is it swelling of some sort (it's not painful at all)? I can't even roll my shirt sleeve up to my elbows anymore...

Only forearm exercise I was doing was hammer curls...

You guys have helped a lot with my autismo so imma ask you this.
I see of then people talking about making eye contact with girls and holding it with/without smile depending on the source.
Problem is when I get eye contact with a girl, or even guys for that matter, they immediately look down.
I never get a smile or get to smile myself because people look down so quickly.
And before you ask, no I'm not a manlet.
So what am I doing wrong/ what's my next step? I managed to get rid of manual walk but keep confident body language so idk anymore.

Bad news, you have popeye cancer syndrome. Only thing to do now is auto-erotically asphyxiate yourself to beat the cancer to the kill.

Should've worn your squat plug mate...

As a beginner should I religiously follow SS or branch out into something with more variance in exercise and regular day to day lifting? I don't want to take this slow and steady, I want to push myself hard from day one and make constant progress.

I need the invite to the Veeky Forums discord if it still exists.

how do I get unaddicted to coke? it's the only thing that I can't go without.

I was just in the middle of doing one of my warm-up sets of 135lbs and now by right lat hurts well enough that I have to cancel the workout.
What exactly did I fuck up?

SS Is good for beginners if you actually do power cleans (and get someone to show you how to do them properly) and add sensible accessories (pull ups, some variety of heavy rows, etc.)

Really though, any program that has 5x5 working sets, and includes bench, OHP, squat, and deadlift will be just fine.

As a beginner, you can get good gains from something like

A:
-Bench
-Squat
-Rows
-2 to 3 accessories

B:
-Overhead press
-Deadlift
-Pullups
-2 to 3 accessories

Most beginner programs are essentially that, usually working out three times a week (AxBxAxx). When I was a beginner I went every other day for the first few months (AxBxAxBxAxBx....) and did other sport 3 times a week - which was probably over training but was a lot of fun