QTDDTOT:

Are you talking about your fucking lats?

Do a double bicep pose in the mirror and try and pull your elbows as far down as you can. If you're doing this right, your traps should be the smallest they've ever been and your lats should appear somewhat bigger.

That's probably the easiest way for me to explain flexing them. There are other ways though, in other poses.

Help

What is this on my lower back? It's spreading in size and is some of the worst pain I have ever felt in my life. Started as a little red spot and I put a bandaid on it and now I pulled it off looking like this.

I'm thinking about going to the ER. Is it worth it?

>Do it and see if it makes it easier
is horrible advice, of course it will make it easier, you will also not benefit fully from deadlift if you start with belt straight of the bat...

Ive done 170 kg for 1rm, but not sure how much further I can go like that, dont want to mess myself up..

No, I mean all the muscles in the circle
My biceps, my shoulders, my pecs, and those lats.
I don't think my traps are effected.

I can't flex any of the afflicted muscles on cue. And they always fall behind my left side.

I mean the activate. They still respond to commands, but they're slow and not as strong.

My hunch is that I have a damaged nerve that innervates that region of my body. Not enough to paralyze, but enough that I can't flex a 'cep

Increase the frequency you do thelift

Might be staph but definitely infected whatever it is. Go see a doctor immediately.

...

Yo wtf

That's some serious shit.
How'd you do that?

It doesn't look infected now, but you said they were... Growing?

Dude, if wounds get BIGGER without reasonable cause, then that's some fucked shit

If you think they'll help and you feel your back being a piece of shit is when you should wear a belt.

All the belt really does is give your core something to push off of and therefore keep anything stable. If your core maintains full tension and your back doesn't give out, you don't need a belt.

If you're scared and have driven yourself up a wall about how you need a belt, then you need a belt.

At the end of the day, would you rather be the pussy using a belt to deadlift 135 pounds, or would you rather be the guy who ruined his life deadlifting too much weight and his form fell completely apart when a belt could have saved him? Oh no, not your ego! A back injury is much more favorable to your ego!

If you think you need a belt, you need a belt. The weight doesn't matter. Though it is harder to throw your back out on weights around your bodyweight than it is on weights double your weight but I digress.

And in my opinion, wearing a belt while being weak is much better than wearing fucking underarmor. Anyone who isn't a pro athlete is weak as shit who wears UA. If you see anyone wearing UA, there's your cue that it's safe to belt up.

You might just have literally no muscle.

If what you're doing doesn't cause you pain, or make you way weaker than your other side, then it's not cause for concern.

Lats are hard to feel being hit so I'll skip those. Do some curls and see if you can feel it in your bicep. Do some ohp and lat raises and see if you feel that in your shoulders. Do too many pushups focusing on your pecs every rep and see if you feel that in your pecs.

If you can to all of these and still can't flex on command or notice a difference, you probably have too much fat/too little muscle. Or your nerve is fucked, who knows.

Look up the correct way to flex too. A good test for biceps is just to hold them up in a 90 degree angle, and just spin your fucking hand around with or without flexing. If you notice it changing shape quickly, then you should be alright.

dont be retarded, get that shit checked

could be flesh eating if it's growing mate. might want to run to the doctor asap lol

Are hyperextension/roman chairs a good enough exercise for your arse and hamstrings? With weight of course.

Fuck a guy in kig

boku no piko

How does Veeky Forums deal with muscle imbalances?

Im pretty sure my left trap and possibly my left delt are a little bigger than my right side. and my right arm (bi & or tri) is bigger than my left. Im guessing its from lifting things a certain way when doing manual labor jobs.

The thing is its kinda hard to tell because its not by much, although i do notice it. Its confusing to see which part of the muscle it actually is too. i dont wanna work out the weaker sides too much and fuck it up....

How to go about this?

whey, stretching after workouts, enough sleep, water.

>Calf definition is very highly genetic
This is true and i know it wasnt asked but if youre trying to grow calves, work them 3x a week. They heal quick because its legs and the only way you'll see some actual growth is if you do them often.

I'm skinny, but I'm not THAT skinny.
I have muscles there.

My left arm can flex like a mother fucker.
It's not that I can't flex my right that concerns me.
It's that I can flex my left but not my right, despite both having the same treatment.

Like, I know what flexing feels like
I just can't do it to my right side.

And it's not just the flexing part. It's the actual lifting.
Whenever I do a compound lift that involves my upper body, my right caves in a bit.

Even when doing just bar warmups for bench, my right is still half a second slow to reach the peak.

It's not just being weak. I wish it were. I know what weak flabby nothing feels like.
My right side, in that circle I diagrammed, is slow and unresponsive.
Always a bit late.
My hands aren't like that, thank god.

I had a free training session and the trainer said i was pointing my toes out too much on my squat, is such a thing possible?

I need to develop my obliques, they're lagging terribly.

What exercises should I be doing?

It's possible
Your toes should be in a neutral outward position, don't force them out

Cable crossovers check athleanx on youtube

Just do a lot more dumbell work with the same weight/reps on both sides. It will either fix itself or it won't but at least now one side won't be taking over most of the weight now.

Does that 28 Day Fast actually work?

Go to the doctor. You're basically a stroke victim.

Go down in weight and focus on your form

Yeah, that's everything I fear.
It even affects my face a bit.

I'll just keep pretending that I'm normal until I finish my military enrolment
Then get a real diagnosis

I'm just hoping that it's a side effect of sleeping on my right too much

Are peanut butter sandwiches a meme? Should I switch to regular ham and cheese?

Also, creamy or nutty PB?

What're some good supplements and advice for bigger loads and stronger erections? I seem to remember Veeky Forums having a bunch of advice on the topic. Pic related's all I could dig up

Peanut butter is cancer
Don't do it
So many calories with shit macros

Nutty btw

1/2

Be me, drop 40lb, join gym for 3 month trial/offer. 3 weeks in so far... DOMs like when I was a teenager for first 3 days now gone. Left tricep/shoulder feels like limiting factor, not pushing dumbells with right while left sides catches up. Tricep is constantly in pain... actually can't wait until it's on par with right side and I can start making progress with bench and OHP faster... It better be soon as in before day 31 or I will feel I've played catch up with my right side for 3 months.

I warm up with a 2k row/erg,
ohp 3 sets of 5
squat 3 sets of 5
bench 3 sets of 5
deadlift 1 set of 5

Move to arms...
ez bicep curl/ez tricep extention 3 sets of 5
reverse flys/reverse bicep curl 3 sets of 10
heavy shrugs/heavy bicep curls 3 sets of 5

now adding dumbbell flys rather than machine. 3 sets of 5 light. Will add dumbbell shoulder press... but not sure.

swapping lat pull down machine for dips/pullups assisted.
Will move to unassisted when I can (I can do about 8 pullups, fresh)

3 sets of 10-20 sit ups on sit-up bench depending how I'm feeling. Feel slight strain on lower back and recovering herniated disk.

I have added some bicep curls to full tricep extensions with dumbbells and high reps to help with OHP.
I have been alternating leg press machines... depending if I think my legs can take it.

I am now adding barbell rows and straight leg deadlifts to the end of the workout as I have not been getting good technique with deadlift. Only past few days I am starting to feel hamstrings pull their weight.
Sometimes the 110kg sets I'm doing feels light... Other times it's heavy. My stubby fingers don't help.

Just bought some straps and a 4 inch all around leather belt.

start (0 day)
7:40-50 2k row
ohp 30kg
bench 40kg
squat 60kg
dead 80kg
(all approx 3-5 reps for 3 sets)

today (22 days)
7:12.0 2k row
ohp 45kg
bench 60kg
squat 110kg
dead 120kg
(1 rep max)

goal (3 month, 70ish days remaining)
sub 7 minute 2k row
1/2/3/4
(1 rep max)

That's what I've been seeing. The macros on my PB sandwiches are way too shitty to justify eating them.

>33.8 g Carbs, 18 g of fat, & 12.8 g of protein

Compared to
>26.3 g of carbs, 7.3 g of fat, & 15.4 g of protein

2/2

I am going to the gym 5 times a week and doing about 2 hours after warmup spread evenly about 1.5 days inbetween. I don't think I'm making best use of my time. Either going in the morning then night 1.5 days later. I am trying to follow SS somewhat. But I feel I am completely neglecting legs workouts and core workouts.

What specific lifts/machines/exercises can I be doing to improve my deadlift. I am working on technique, and grip strength is really preventing me, but are there any specific exercises or machines I can be doing for legs. Should I be alternating legs with arms. Should I be stretching more... What amount of flexibility should I be looking for.

I also feel I am completely neglecting my core. What can I be doing to improve core strength other than situps. I used to do situps with alternating reps at 45 degree angles but I have no real understanding of how often I should be working my core, I am not doing any for of hyperextensions currently.

I know I wont keep this up forever. But should I continue just doing it all out working on legs presses and machines as soon as they feel OK. Or would I be better off switching to a dedicated leg day where i do squats/deadlifts/straight leg deadlifts then legs machines then swapping to an arms day doing ohp/bench/rows and arm exercises to the point of complete exhaustion?

Is it still a clean bulk if I go over a 500 calories surplus but burn off the excess with cardio?

for deadlift, work on core, get straps (work on grip strength afterwards if you want to, but strapless warm up is fine).

for core work out, plank is really good, but eventually gets to a point where you have to hold for a very long time, leg raises (hanging leg raises lets you work on grip as well)

Leg day is a meme

Clean vs dirty is about macros

What if I get my PB fresh ground from fresh nuts at the local co-op?

Its about eating at a surplus of 500 vs over 500

I want to start lifting but only have access to dumbbells for now. Wat do?

When does the average fitizen start cutting and bulking? Cut at beginning of year, bulk in Aug/Sept?

Straps are in the post. Right now first set overhand, second set weaker mixed grip, third set stronger mixed grip. I really didn't want to use them but to reach my goals it would be stupid waiting for grip to catch up. The pullup bars at the gym are like toilet roll tubes to my door bar and I struggle with stubby fingers.

Core...

So If I added to my 3 sets of 10-20 situps on the bench...

Planks... pushup/elbow maybe. Just hold them for a count of 10-20-30 seconds... until it starts hurting then maybe alternate with hyperextension machine doing sets up 10.

There is a leg raise machine... Well it has padded arms for your elbows not mechanical so maybe a leg raise station? I can maybe add in 3 sets of 5 with leg raises depending on what I can manage. Maybe progress to hanging pullup leg raises.

Then maybe add in 3 sets of 20 situps on the floor alternating left right for the upper core.

I was thinking of adding some skipping to cool down after the workout. Getting a pair of speedropes as I used to feel really clever doing double jumps and crossing my arms. There are ski-ing erg machines that are never used. I had a little go on them... Would they work well for a core workout? Has anyone used one here and could tell me what metres of a ski erg are compared to a rower?

Get a gym membership

Push ups, sit ups, crunches, abdominal workouts, sprints, pull ups, body weight workouts, actually lift the dumb bells, etc

Yeah, it just appeared out of no where one day. Took notice of them on Tuesday and here they are today. They're extremely painful but for some reason whenever I cover them with a bandaid the pain mostly goes away.

I think the key to not getting doms is to train more regularly. Im doing 6 days a week, loads of weight and volume, and I very rarely get bad doms. Also, when I hit the gym, any doms I do have get worked out pretty quickly, just do a little extra warming up.

Generally speaking, its cut early-mid spring through summer, start bulking late summer-early autumn through to spring. Thats the typical bro style, depends on your seasons, experience, bulk style and enhancement status though.

Competitors are on their own timeline depending on their next show.

late to the thread but for fucking christ's sake see a doctor

Staph infection.

1000mg penicillin twice a day, clean with betadine, and keep covered for 2 weeks or as long as it takes to fully heal.

Your toes should be pointing in the same direction that your knees are bending. Knees should path over (or towards) your toes.

What's a decent db bench press? Please respond with total dumbbell weight (i.e. both) in pounds (lb.s.)

More than what you can do
That's the answer you want

Is it okay to eat bread if it has 11g of protein in two slices?

I find whenever I swap from DB to BB press I have to drop between 5 and 10kg on weight for a day, then I quickly make it back up. So whatever man, they're just numbers. You still a strong, sexy stallion.

I've been on this routine for about 4 months and have made excellent gains, but I'm wondering if there is anything to add/remove for a more rounded aesthetic or more efficient gains. Unfortunately, the gyms I have access to do NOT have barbells and I'm too poor to afford a membership right now. Hopefully in a few months I'll have enough dosh to do so.

PPLPPLx

Push:
Dumbbell Press 3x8
Dumbbell Shoulder Press 3x8
Incline Dumbbell Press 3x8 (only on first push day)
Cable flyes 3x8
Tricep pushdowns 3x8
Side lat raise 3x8
Front lat raise 3x8

Pull:
Lat pulldown 3x8
Seated Rows 3x8
Bicep Curls 3x8
Hammer curls 3x8
Farmer Carry 2x across the gym and back
Shrugs 3x8

Legs:
Dumbbell squats 3x8
Calf Raises 3x12
hamstring curls 3x8
leg raises 3x8
plank 1 min center/left/right
Bicycle kicks 3x24

B-but I heard respect starts at triple figures? (For one obviously)

Thanks man! We gonna make it.

I need help Veeky Forums. I can't build up the courage to build strength after my hernia from moving boxes last year. It's fine now, but whenever I do anything that requires my core muscles I can see my pulse where I had the tear.

Is there any way to strengthen my core without heavy lifting? At the moment I'm just doing leg raises and body weight squats with one plate.
I need something to do daily..

how come when i bulk my poops are bigger? im taking dumps the size of babies. and i poop more often. how am i supposed to make gains if i keep shitting them out. i just stay the same size. fuck this noise

You're shitting out shit taht you can't make use of
You know this
Basic biology

It's like robbery. You know how to steal, don't you nigger?

You take what you need and what comes out is useless

If you do more cardio, you will also increase your TDEE.

then how the fuck do i bulk cunt

PROTONS, nigger

Chickens and kidney beans

I had a roommate once
That's all she ate
I swear to god
Kidney beans and salt and peper chicken breast
That's it.

She was thin and strong. Had a face like a porpoise though.

She joined the fucking South Pacific Trapeze Group or something.
That was before I got Veeky Forums. Wish I compared notes and maybe cum on her rigid abs.

I should point out that sit ups are rumored to be bad for your lumbar by the way, thats why I suggested something other than sit up

>hanging pullup leg raises
No, just hanging, not pullup, in case you're getting any fancy ideas.

>Skipping
I would consider that more for a warm up, but havent really done skipping myself

>ski-ing erg
dont really have any experience with this one, but I would assume it would be something similar to rowing pretty much, more of a cardio work out, by all means, give it a go

Are rest days important? If so, how many per week is ideal?

Also are cheat days important?

Major muscles require more rest
So rest between doing quads, hams, and chest.
Arms and calves can be done every day.

"Cheat days" are stupid.

Eat a ton every day.

If you're on a cut.
Then don't eat anything.

rest days are extremely important. Like the other user said you should be resting major muscles for at-least a day before attempting them again.

however, unlike user said there's nothing wrong with cheat days and cheat meals as long as you know that it's not an excuse to eat garbage, just to eat a little more than you usually do (Maintenance or a refeed).

If you decide to go crazy once every 2 months so be it, just accept the consequences when it happens.

IIFYM

DOMS basically go away after 2 weeks of lifting. You shouldn't have any issue with them down the road.

Peanut butter is a god-tier bulking supplement to add to a shake and has a good dose of healthy fats. Just make sure to get one without extra sugar.

It varies person to person but the general stack is L-arginine (erection strength), pygeum (precum), zinc (semen volume), and Lecithin (semen volume). This can increase your load by 5-10 ml but the thing that will actually help you out and not cost money are kegel exercises. Just flex your kegel muscles for 20 sets of 5 seconds each every day and in a month you'll have rock-hard erections and be able to shoot crazy far. Drink lots of water too, the more dehydrated you are the thicker your cum is.

Yes and no. Fasting does work as the quickest way to lose weight, but the way it was framed in the video is extremely dishonest. The before picture is not the beginning of the 28-day fast, but months before he decided to start dieting and exercising. He had already lost like 25 pounds by the time he did the fast. On top of this, his starting weight was before the fast (before he lost the water weight) and his ending weight was before his recovery period (when he regained the water weight).

The average human body can burn, at-most, 2000-2500 calories per day maximum, making the idea of losting 40-50 pounds in a month pure fantasy. You'll lose at-most 20 pounds, and that's if you're body doesn't eat away any of your muscle tissue (which is will since that's the way the body works). More realistically, the most amount of weight someone could lose over two weeks of fasting is about 8 pounds, which has to be put on hold due to the recovery week. A regular diet will be much easier and much more satisfying in the longrun.

Not to mention fasting for more than 2 weeks is extremely dangerous and should not be attempted without medical supervision.

Thanks lad

Few questions. Why do I feel pressure in my joints while I lift? More particularly my elbows and fingers, it's like I feel it more there when I lift instead of my muscles.

is 28 yo enough to start a good life?

i always been much of a loser. Never good at anything, started many things but never finished any.

half ass the gym from time to time
half ass an musical instrument from time to time
about to finish college after a ridiculously long time

is it possible to fix my force of will issues at this age or am i basically fucked

how can i get good at being organized and having force of will?

but without feeling like shit everyday?

Yep
I'm 27 turning 28

Doing my share
Getting a career
Getting Veeky Forums

Most likely improper form

only thing stopping you is your own mental boundaries.

practice and consistency. You have to want it.

>only thing stopping you is your own mental boundaries.
but how to overcome those?

Ok help me Veeky Forums my poops disappeared. Since I've changed my lifestyle my poops went from daily to two times a week tops. Idk it feels weird. Not even coffee makes my bowels move anymore.

a little bit of background : I'm a femanon and I've been losing weight consistently the past few months. So far Iost 8 kilos. I do sports 3 to 4 times a week. My diet mainly consists of all kinds of veggies. I do eat nuts, fruit, brown rice and eggs, and only occasionally fish or chicken. I do eat muesli sometimes but it's so high in calories and I don't really like sweet meals.

What gives? Do i need more fiber? I thought veggies are high in fiber.

Don't make excuses
Don't say "But"
Instead, say "If I can't now, how do I tomorrow?"

Tell yourself you can do it.

there are multiple types of fiber: Soluble and insoluble. Insoluble is what makes you poop more often. This is found in corn, wheat bran, and other types of food.

If you want to shit more, eat more insoluble fiber.

Would it be wrong for me to eat a stock cube by itself?
They just taste so good

I'm two weeks into workouts and suddenly my shit got so condenced that my ass leaves nothing on the toilet paper. Weird.

take in lots of water when (at the same moment) you take in fiber otherwise they will make you constipated.

Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against constipation and diarrhea. In fact, most fiber supplements contain mostly soluble fiber.

Apart from getting an otc constipation product from a local pharmacy, check thyrosine levels if periods are sometimes left out.

meant thyroid levels, english failed me. non native hehe.

>Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against constipation and diarrhea.
actually insoluble fiber bulks up stool. Soluble is more gel-like and prevents diarrhea.

It being gel-like is the way it bulks up. The fiber alone doesnt take much space but once it absorbs water it gels like you mentioned, and then takes more space in the intestine and bulks up the stool volume.

your getting size and bulk mixed up. Soluble fiber is like glue, it's what holds the whole thing together.

Insoluble fiber is what bulks it up, as it can't be broken down by the body and instead is basically newspaper in the metaphorical paper mache.

medlineplus.gov/ency/article/002136.htm

>Don't make excuses
>Don't say "But"
>Instead, say "If I can't now, how do I tomorrow?"
>Tell yourself you can do it.

you mean, powerign trough stuff. Sometimes i do that and i feel like shit, and also fail at everything.

At your very core, you have to truly want the end result. If you give up, you don't care enough to actually put in the work and should focus your effort elsewhere.

but i tried many things and failed, it cant be that i dont want anyhting, can it?

can i change what i wnat?

giving in to 'failure' is just you giving yourself permission to give up. remember that. even if you falter temporarily, it's no reason to give up completely. just get right back on it if you stumble.
motivation gets you started, but discipline keeps you going.

I've never given in, in the sense that there are a few things in my life that i want and i've never stopped searching for em. but i keep falling because theyre so far and they look more pointless the more time passes.

for example, how nice will it be to be fit once im over 30, will it make any sense?

or playing an instrument, will it be nice to have a band at 34 or will it just make me a lone weirdo.

then try. you just have to keep your goal in mind, every hour of every day.

what I do - track everything. get MFP and count everything.

the band thing is nice even when youre older. our neighbour started playing drums in his 50s and plays in a band, must be fun.

A fit body is also great, bc u feel better when u accomplished something.