QTDDTOT thread

yes, you will lose muscle going that fast.
the fuck is the point of cutting to 10% if youre going to start bulking straight afterwards anyway

10kg dumbbells

how did you typo that bad.
5lb to 10kg

whatever. my question remains, do you use a huge amount of arch when benching?
unless your form is utter dog shit, the bench strength should largely translate to db bench strength, though of course youre using more stabilising muscles there

Which is the best routine for a beginner?
I dont want the weider ones
--------------------------------------

Starting Strength. It's simple enough to follow and it'll get you some results. Don't stay on it too long and don't fall for the GOMAD meme unless you're Auswitch mode. Make sure you read the book too.

weider isnt a proper word Im quite sure, weirder*?

Anywho, frequency is king for beginners. SL for example is nice, just make sure youre basically doing a whole body workout. Your muscles only need very little time to recover, so having 2+ days in between training a certain muscle group, is a waste. SS is a bit too lower body heavy program for many people. Should focus on upperobody imo; better social status and thus more motivation, which is key in consistency.

less of an arch on db press, bigger arch when I do bench press. I find it harder to keep my shoulder blades pinched with dumbbells though

bump

dyel to otter mode and then to athletic?
OR
dyel to builtfat and then cut to athletic?

What is the path?

I understand that the point of the rest days in SS is that they're for recovery but are there any supplementary exercises I can do that don't use the main SS muscles? If I'm at the gym I might as well use more than the treadmill.

No need to get fat

No, if you feel that the work days are too light, add more isolation. Dont do isolation on rest days.

Focus on point MORE isolation, you arent doing just the routine core exercises, are you now? Hope not!

I was just doing the routine, maybe with some curls once a week and some pullups. What types of things should I be adding?

are kettle bell workouts a meme?

Do you need triceps isolation or is bench, ohp and dips enough? I feel like I always miss ohp when it's just above my head and feel like it's due to triceps strength but my bench lockout is very strong.

if the dips are weighted then you should be fine. Dips are not a full isolate like a tricep pull down, since you do use your core and chest, but they are still pretty good.
If you're rowing and deadlifting they will also get your tri's too.

Not if you like having sex, care about conditioning, posture. Do it inbetween your squat sets.
There are many insecure, ego-lifting faggots who condescend towards everything that isnt directly related to an increase of weights in their lifts.
If you care about aesthetics, having endurance, good posture and being able to have rough sex for longer than 2min, do kettlebell swings.

Doing SS, 6'0 81kg male
>DL 82.5kg
>squat 65kg
>bench 47.5kg
>OHP 32.5kg
At what point should I start alternating deadlifts and power cleans?

Should I be worried about work capacity in the main lifts? I've been doing a bulgarian style training approach and I work up to a training max @9-9.5 every workout and do either back off triples, doubles or singles on either press or bench and either squat or deadlift. I've made some real strength gains in my 1RM but when I attempted an amrap set with a 60% of my 1rm on OHP I could barely lift it for 7 reps. Granted this was after my main work but I still feel like this might be bad. I remember when I did SS and tried to do my calculated 10RM I could barely do it for 6 reps back then. All my assistance work I do for back, delts and arms all includes high volume training but I've never done anything above 5 reps for the 4 main lifts.

For a beginner, which one?:

Creatine
Creatine+B alanine
Creatine+B alanine+taurine.

Currently 6ft 210 lbs fatty.

Am I going to look better if I eat 1500 calories a day until September, or if I eat 2000 calories (the extra 500 being a tub of cottage cheese and probably a protein shake)?

You should keep eating the same any try to work out what feeling you're trying to suppress

Whoops, I currently run 3x a week and I'm going to start lifting 3x a week from next Tuesday.

None, just lift and stop trying to depend on supplement. The positive effect you can reach with them is nothing compared to a good diet and a full night of sleep.

Any good abs routine that you guys recommend ?
>inb4 read the sticky

Just started squatting, have some DOMS. Is it okay to just jam some aspirin, drink a lot of water and protein and get back to working out, or will the pain adversely affect my lifts and form and such? I don't want to develop bad habits, but I don't want to let a bit of pain prevent me from working out, either.

please respond

The links in the sticky have been taken down, where do I learn how to do lifts with good form?

Omarisuf, Alan Thrall, Mark Rippetoe; all on youtube.

What's the best macro percentages for the highest lean mass to fat gained ratio while bulking?

do I need to deadlift if I don't want to? it just takes too much out of me at the beginning of my workout and affects my other lifts, and get lower back aches the next day even though I think my form is okay. will I gain less muscle?

When you get past 2.5 plaet DL. Or if you stall too much on the DL. Whatever comes first

As long as you're consuming both fats and carbs in a similar ratio and are consuming 1g or protein per lb of lean body mass, you don't have to worry about percentages.

Buff Dudes

Literally no exercises is necessary to do if you just want to gain muscle. Doing heavy compound lifts just makes it easier and faster. The best idea would be to replace them with RDLs because it is a very similar movement but you can't lift as much weight so it's far less taxing. On top of it, it is superior for muscle gain, because unlike how most people perform deadlifts, RDLs actually have an eccentric.

I started ss last week. I'm super weak and lifted wrong or something so now my back hurts

I think I had too much weight on my deadlift

Should I keep going with much less weight or will I just snap myself even more?

preworkout recomendations without creatine. I know for a fact that creatine speeds up my hair loss. How many milligrams of caffine or beta alanine or other chemicals I don't know would you recommend or like? Thanks.

youtu.be/H5V5UiDdVsc
EXPLAIN YOU FUCKERS SAID NOFAP WAS A MEME

You faggots will blame anything for your shit genetics.

Novice runner here. I've been running about 3 weeks. For the last week, I've started to get what I think are shin splints. Today it got to the point where I felt the need to stop the run halfway through. Is there something I can do other than "stop running for a while"? If I reduce the mileage will that help?

I just ordered Yohimbine hcl and then read some of the possible side effects, and its regrded as possibly unsafe. what do?

Don't ego lift and focus on form.

Any of you guys feel like posting your routines? I'm looking to add some things to mine.

Don't take too much. Get ready for insane boners.

Stop being a pussy?

Take a week off from stuff that hurts your back. Do leg press instead of squats. Seated cable rows instead of rows. No deadlift. Pick up again after you're healed and decrease the weight 5-10 lbs and work your way up with PERFECT FORM.

If you have energy to add more to your routine, always chose aesthetic muscles like mid/rear delts, arms, lats or traps.

ive had some liver damage from isotretonoin before and i dont particularly want to end up completely fucked

You'll probably be starving and give up if you don't eat enough. I'd calculate my TDEE and then subtract 750 from it for a good ratio of weight loss to comfort. More than that is going to make you want to binge.

Dude how did that happen, didn't you get regular blood work results? How high was your dose? I just finished my 20mg dose I took for a year this May and aside from dry skin I had no sides whatsoever.

yeah i had biannual blood tests done, not sure where i stand now in terms of actual damage, had to stop taking them after the results came back, around 3 years ago, and haven't done any tests since

Can you get big with calisthenics only? Like, zyzz/jeff seid/ big?

Nope, not usually enough resistance even with advanced variations of exercises. It's also much slower progress because many exercises have a skill component involved as well as the strength requirement. Even gymnasts use weights so they can get stronger faster and work more on their skills.

HOWEVER,

Calisthenics are very rewarding, and the skill component is actually part of what makes them so fun. You can get decently strong with bodyweight exercises alone, and they're a solid route to get healthier and look better.

Where can I get fractional plates in europe? Only place I've found is strengthshop.de, but that would cost me 55 euros for 4x0.5kg which is insane.

I fucking sleep like shit Veeky Forums. I always sweat and turn all night. I keep my room around 68 degrees and I run a dehumidifier to keep it at 40% and I still sweat. I don't know what else I can do. I've begun to change my diet to help with it as well. Help.

i have one of those door bars here so i can't do wide grip pullups on that

how's the narrow grip compares do wide grip on muscle activity?

how do you grow/strengthen your triceps?

My triceps have always been my absolute weakest muscle and my arms look fairly thin thanks to this. I'm cutting atm, so what accessories can I add to really make those fuckers explode?

When do you guys eat this stuff? Is it ONLY for after workouts?

It's got a good amount of protein, and I've been putting it on cornflakes/oatmeal for some protein in the morning.

Basically, can I use whey for regular meals?

yes

skullcrushers and dips helped me.
How little protein are you getting per day. The 1 gram per lb of bodyweight is a meme.

Without the whey? About 80 g per day, more on the weekends.

How lean do I need to be before I start going to the gym and bulking? I want to do it now but I am around 20% BF (160 lb 5'11") and I heard it would be counterproductive to start now instead of cutting more first.

I had pretty shit squat form a while back which caused a pinch in my back one day which even made it hard to walk. Now that I'ved fixed my form I still get a pinch every now and then and get the same pain. Is it a muscle/nerve problem or spine problem? Going doctors tomorrow but want to ready myself

idk how much you weigh but I shoot for 120 a day so adding the whey in seems reasonable in your case.

I'd say definitely lose another 10lb of fat before you start bulking.

Eat properly and hanging leg raises

6'2
170-175 lbs
~15% bf

Yeah 120+ sounds about right for you. No need to waste money on too much powdered jew. Others on here might disagree but I think I have done fine without going for 200 grams a day.

what is best guide for building neck size? JEFF NIPPARD'S NECK AND TRAP GUIDE sells for $9.99

What type of shoes you wear? I had the splints the first few weeks and it sucks but if anything it should pass if you keep at it. Try to also run on flat ground.

How do I fall asleep without downing 4+ tall boys?

I started balding at 17 years old. Its been 5 years and i don't see it slowing down. I think it might be my diet more than anything.

Question for thread watchers, anything in your diet that could cause hair loss/thinning? Seems more like its falling out than balding. Im taking Multi-Vitamins, Fish oil, and Protein for supplements. Food is a big problem for me living alone and going to college.

When im finished my cut ill be 170lb 10% bf at 5' 10. How fast should i bulk?

Will I lose much if I miss the gym for a week? If so are there any small exercises I can do to minimise this?

just fucking lifts weights, you will cut quicker and you will get a head start, if you dont go to the gym you will see progress regardless, wtf do you think beginner gains are?

replace diet with genetics and you are right

no

youtube.com/watch?v=vYVA4irV5vc

My train of thought:
>there's no way of cutting quicker anyway, for me hunger is a meme so I could just eat less, and I need to stay within my maximum deficit anyway (31 cals per lb of body fat)
>I wouldn't get any head start since not only would I not be at maintenance or surplus, but at a caloric deficit, so I would be lifting for no reason since can't build muscle on a deficit since I'm not obese
>would need to spend extra money on gym fees for a few months instead of just starting once I get down to 10% BF or whatever

>since can't build muscle on a deficit since I'm not obese
it's because you dont know anything that you think like this, it has nothing to do with being fat, if you have never lifted you will have BEGINNER GAINS because you're a fucking weak puddle

literally anyone can go into the gym and get gains, your body will produce muscle to a certain limit, stop being retarded and thinking it will do nothing, fucking pushups will build muscle if you can only do fucking 5

does anyone have a link to a site with a list of foods by calories per gram that i can sort in ascending or descending order? the closest i've found is healthassist.net/food/calories-chart.shtml
the usual calorie counting/nutritional info sites don't have a list that i can organise into calories per gram

phew, I did some minor tweak to a back muscle and I want to leave it for a week to see if it mostly heals.

Probably true. Will consider, thanks

at 17 though? Seems like a reach, i have 4 brothers and none of them are balding. Dad's 50 with a full head of hair, and grandparents didnt bald until they got really old. Either this gene has been as recessive as fuck or it might not be genetic.

I understand the whole genetics meme but i can guarantee it isn't that. At least according to the dermatologist.

Meant for

probably you don't eat enough vegetables. You need biotin.

I'm making a home gym and already got a bench/cage but I need a barbell/plates. What's something with a good dollar/quality ratio?

How do efficient people get their meat-based protein?

I cooked up 3lbs of diced chicken today and ended up with 8 small portions that total around 1.75lbs /100g each. Total cost was a little more than an hour and $6. End result was a little underwhelming.

I could get a similar amount of deli meat for around $10-$15, which makes me think the cooking isn't worth it unless I'm doing 6+ pounds of uncooked chicken in one go.

Do I ramp up production, fall for the deli jew, or something else?

listen hair loss comes down to 2 major factors:

Stress
Genetics

nothing else will have a huge impact on hair loss as these two

and now time for the genetics lesson, your parents have 2 allelles that they pass on to you so lets just take eye colour for a basic example

B = brown
b = blue

B is dominant and b is recessive so any B means you will have brown eyes

if both of your parents have Bb allelles there's a possibility you can get blue eyes

so as a child you can have blue eyes at a 25% chance, now imagine both your parents have

B - no balding
b - balding

so if both your parents are Bb you have a chance as a child to have balding even though your parents or brothers do not

Know which vegetables have the most biotin? I usually eat frozen processed foods and apples, bananas. I have a high sodium count so think it might be that?