QTDDTOT

yeah thats correct, you mought the super overpriced version of yohimbine from primaforce you'll burn through that bottle super quick. Buy the hcl powder in bulk online and get a miroscale and weigh it. You'll save $100's

ah right, too bad im in fucking new zealand there's nowhere to buy the powder from

Any better stretches to help with shoulder flexability? I have to do wide grip on squat, but takes 10 minutes to get shoulders loosened up enough to get lowbar with wide grip. Pretty heavy, 240 at 5'8. Already do whatever holding a belt and going from front of body and rotate to back as well as various doorway stretches.

how do you tell if your big toe has a hairline fracture or just a bruise?
I dropped a heavy glass bottle on it yesterday, but only from about waist height
it hurt like a bitch at first but the pain went away after a while so I figured it was fine, but about an hour ago it started hurting like mad again all by itself
I didn't bump it or anything, I was just sitting at my desk when it suddenly went off like a fire alarm
visually there's a tiny bit of swelling and bruising, and it's pretty tender
I'm trying to determine whether or not I should go to my martial arts class tonight, if it's a fracture I don't want to exacerbate it but if it's a bruise then I guess it's nothing to worry about
sorry if I sound like a retard but I've never broken a toe before

Wait a bit longer. Is it purple (like ugliest bruise ever) as shit and swollen huge and still hurts a lot ? Then you broke it. Is it just hurting and swollen? Then it's alright. Feet nerves are really sensitive so that's why things can hurt for a while

preworkout even though I lift in the evening?

Bump

well I had to visually compare it to my other toe to tell it was swollen, and the bruising is a purple-ish splotch across the base of my toenail to right before the patch of hair
what I'm worried about is that it just randomly started hurting again

If you want to then sure.

if you hate sleep go for it.

can you get big with a heavy full body routine going to the gym 3x/wk instead of a ppl

natty

got school so I dont really have time to go to the gym 6 times/week

It sounds like you just fucked your toenail. It isn't a break but it will be uncomfortable. Your toe started hurting again likely because something disrupted that nail that's sounds like it's about to fall off. Foot nerves are really sensitive so it's really easy for a minor thing to be really painful

yeah just look at all the SS victims who got "big"

I lifted for the first time yesterday and my arms are killing me today. I'm getting a lot of pain when extending my arms, specifically pain around the outside of the elbow. There's also a constant dull pain in my biceps. I believe it's from doing supinated dumbbell curls. I was planning on lifting again tomorrow, but should I take another rest day?

If it really hurts that bad then rest. Otherwise I would still lift but go light

Yes. Try this begginer routine from Lyle Mcdonald if you don't want SS or SL:

Squats 3X10-12
Overhead Press 3X8-10
Deadlift/Shrugs 3X8-10
Chin-ups, Pulldowns or Rowing 3X8-10
Dips, Barbell Bench or DB Bench 2X8-10
Crunches 2X8-10

alright, thanks for the help
I guess I can just let the instructor know what's going on and take it easy for today

During low bar squat How much is TOO much flexion at the hips during the ascent out of the hole.

I kinda want to repeat my question cause I can't seem to get a good answer for it. For anyone who's had or knows about AC joint injuries. What should I do? Should I stop or go light on stressful exercises like Flys or OHP? or as long as I have full range of motion and no pain am I perfectly fine?

what increases appetite? i've completely lost my appetite lately and it's gotten to the point where i'm forcing myself to eat. yesterday, i ate 900 calories and threw up half. today, ive had a protein shake, a banana and a mango and i don't want anything else. how do i make myself want to eat?

You might just have a bit of flu user. I struggle to eat at maintence when I'm sick

Also pot helps

Bump

Serious question, but lately I noticed that you can see the outline of my dick through my gym shorts, no matter what pair I wear (even my loosest ones). I think it's because my boxer briefs are too snug around my dong. Should I get larger boxer briefs?

BUmp

>Omg, someone might discover I have a penis

Pack your trousers with something.

I think I'll rest. Fuck even changing clothes today was a pain in the ass. I probably strained a tendon.

Can BCAA cause hair loss? Any experiences while taking it?

Stop wearing underwear under your gym shorts and take a viagra before you go to the gym. You'll get all the mires you can handle.

Remove benis

Newbie here, there's so many contradictory advice on internet, maybe you guys can give me some cold hard truths:

Can I get a 6-pack without ever going to the gym? Just dieting and running 5 km three times a week?

I have a beer belly, I want to see my abs for the first time before I go on a caloric surplus and start lifting.

Yes. Do ab routine at home. And do HIIT instead of regular 5k runs. ez as fuck m8

How do I find a qt girlfriend to lift with, bonus if she looks like pic related.

Does anyone here run and jump rope? I can only jump rope about 2 minutes max (70-90 jumps per minutes) before my legs won't let me go any further. I need to do a 3 mile run next week

How many minutes of jump rope is equivalent to a 3 mile run in terms of endurance? I have asthma and just want to be well prepared to avoid public embarrassment

I have Tossy 2 (partial rupture of the acg ligament)
I just went swimming did more back and serratus anterior work.
Do you know the cause for your injury?

you don't have to do an ab routine like the other guy said. It's all about low body fat for abs. Running I'm pretty sure works them anyway

still posting pictures of yourself julio?

yeah but expect to have toothpick arms before you see your abs

Delete this.

Not really funnily enough. It could of been a couple things. I swam for cardio yesterday and then did chest day. I was sore but didn't really feel a moment that was a defining injury. The only thing that stands out to me is that I failed in a set of dips and maybe stretched my Range of motion a little far. Otherwise I didn't notice it until I woke up today. So I could of slept on it bad I guess. But besides those things, I don't know.

Also thank you for your help user

thanks bros

Anyone ever get chest pain while working out? Do I need to see a doc? I'm not overweight, but I am still pretty new to lifting.

Depending on when you eat it's likely heartburn

Does breathing cause it to hurt? If so it's just a muscle (I honestly forget what it's called but you'd know what it is if I said it). Just went through that a month ago when I started lifting too. It'll go away just rest the area a couple days

if it's not breathing that causes it then probably heart burn

Yeah, when I inhale deeply that's when I get the dull pain. Thanks for the advice.

Does it matter how many plates you use?
Is there a difference between using a 45pound plate or 25+10+10?
What if the 25pound is rubber plate and the 10s are metal.

Is this routine ok?
Suggestions welcome.
Monday:
Standing Military Press 3x5
Lateral raise 3x12
Dumbell bench press 3x12
Low Cable Crossover 3x12
Pullups 3x12
T-Bar Row 3x12
Dips 3x12
Cross Body Hammer Curl 3x12

Tuesday:
Squat 3x5
Leg press 3x12
Lying Leg Curls 3x12
Barbell hip thrusts 3x12
Leg extension 3x12
Smith M. Calf Raise 3x12
Abs circuit 3

Thursday:
Barbell bench press 3x5
Dumbel flyes 3x12
Seated Dumbbell Press 3x12
Reverse flyes 3x12
Seated Cable Row 3x12
Lat pull down 3x12
Chinup 3x12
Skullcrusher 3x12

Friday:
Deadlift 3x5
Leg press 3x12
Lying Leg Curls 3x12
Kneeling Squat 3x12
Dumbel lunge 3x12
Smith M. Calf Raise 3x12
Abs circuit 3

What are some good core strength and core stability exercises I can do with gslp?

Bump

Any slight difference is negligible. The plates should be calibrated enough that you'll be fine unless they're some cheap china shit.

Are cold showers a meme?

has anybody done a PSMF diet? really tempted to try it but I don't want to fuck my body up and lose what little muscle and strength I have and kms. I know I have the willpower to do it and not binge but I'm concerned about its efficacy in terms of body recomposition for a 25-30% bodyfat 185lb 5'11 guy; i don't have much lbm

right now i am NEET and sedentary so i pretty much need to go to 800-1000 calories daily to lose around 2lbs/week

How do you transition from a cut to maintenance? I feel as if I'm always making poor food choices.

I'm like 95kg 6'1" maaybe 20% BF
ORMs are 62.5/80/140/175
should I keep a slow bulk going or start cutting now?
I want to hit 200DL by the end of the year, and I was planning to start cutting at 2pl8 bench, but I'm curious as to how much muscle mass I can expect to end up losing in the process and if it'd be better to start now or later.

>torn labrum 2yr ago
>ease back into lifting, finally back to normal
>OHP like usual, sudden pain in shoulder
>immense pain for a week now
>no money for doctor
>no money for surgery
>can't move arm, can't lift

I'm fucked
Get big for me bros, I'm never going to make it

Jump for 30 minutes and you'll be able to do a 5k

Are situps the best exercise to get a toned stomach? Iv'e added 200 situps to my routine and have seen less than expected results.

>Torn labrum since 11
>I had immense pain when throwing a baseball, running cross-country or any thing above 400m in track.
>Started breakdancing but experienced intense pain then.
>sleep began to suffer because i was in pain all day and night
>radiated down my back and entire arm
>Stopped all physical activity and ended up a 130lb skelly.
>Decieded to lift after a crushing breakup, occasionally experienced pain.
>But i fought through it
>bench and ohp were the most aggravating
>made no ohp gains and decided to cut the lift out completely
>fix bench form (powerlifting comp form)
>no more injuries that take me out of the gym but still experience pain that i use a lacrosse ball to target and roll
>bench still disproportionate to my diddly and squat.

If its worth it to you then push through

I've been taking a look at the required amount of micronutrients. what the fuck it is absolutely IMPOSSIBLE to get all of this.

so either its absolutely and utter bullshit that we need those since im pretty sure that 99% of people, even those who follo strict diets are not getting them

or we are ussed to seing people with symptoms of vitamin and mineral deficiency

Thoughts on lifting while fasted?

I just went to the gym about an hour after getting up having not eaten, and didn't notice any difference with when I have some fruit beforehand.

Are there any benefits or drawbacks to this, or does it not really matter?

What do you guys do when you had a bad sleep, or for whatever reason, and you don't feel like you can lift what you're supposed to today?
Do I trust this feeling or load usual weight for first set and see how it goes or will I be able to tell during the warm up that I'm not in the best shape?

deload a bit and do whatever you must to get back onto a good sleeping schedule and healthy lifestyle

Thanks

also meant can't

>Thoughts on lifting while fasted?
i prefer lifting while slowed so i can take my time

I live in a third world country and my gym only has 2 sets of standard size plates. Would using the 15kg plates be good for a deficit deadlift? Or is there an optimal height that I would be missing?

If I had to skip my workout today, would it be bad to work out twice tomorrow?

I would be doing Chest + Shoulders in the morning then Legs with a focus on deadlifts in the evening.

...

I want to go PPLxPPLx on my routine, any objections?
I have too much arm DOMS at the fourth day, I cant even OHP properly, and scheduling wont be a problem.
Tell me why this is retarded.

The difference between chin ups and pull ups?

a chin up is looking at the sky
a pull up is a diaper

I'm an asthmatic, weigh 97kg, 187cm. Estimated bf at 27%. Cutting on 1750cal and sedentary. If this helps.

I've just started a HIIT routine on my treadmill, I can run 15km/h for 1 minute. But I struggle to go beyond 10 minutes, is this normal? Or should I start with less intense cardio until my cardiovascular abilities are better?

What?

following the rule of (Vo2 max * 2) resting time (2 minutes roughly).

Less intense cardio.

If you want to get better at cardio, I suggest downloading the 5k runner app (the one with the yellow icon) and using that to improve your cardio. It starts with 1 minute at a time of running in between walks.

I'm a lot smaller than you, (63.5kg at 161cm) and I use it too, but I think that the outcome will be similar.

Its not retarded, but you won't do it.

When you have a routine set over 8 days rather than 7, it doesn't matter what day of the week you do what workout. In that way if you're really tired on Wednesday its way easier to say "I'll just hit legs on Thursday and move everything forward a day." or "this will be my rest day"

A ton of people try the format you're thinking of and most tend end up only doing 3 or 4 workouts a week. When you have a 7 day program, if you skip the gym on monday than you are missing your chance to hit chest that week and it makes discipline much easier bc of the different approach that necessitates.

Personally, I do LPullPushLPullPush and for some reason find it much better for recovery. You can try your way, but if you have a busy life I imagine you will end up with a lot more skipped workouts.

Chins are under grip, works biceps mainly, pull-ups are overhand grip and work lats

I'll keep that in mind, thanks bro.

that is a myth. both work lats mainly. chins has more assistance from biceps but its still mainly a lat excersise.

Proof: the weight you're lifting is your whole body, so 60-70 kg at least?

A person that can do one chin up can curl 30kg?

Thanks for the advice, i appreciate it. I'll have a look at it.

>normally squat parallel because muh mark rippetoe said so
>try ATG for once
>quads fucking exploded. Still have insane DOMS 3 days later
Is this normal?

Thanks man

Can my neck and abs be trained everyday?

whats a good way to excessive lower chest? Been doing wide grip bench press and DB flys and can only feel it in my upper armpit/outer pecs.

I always lift fasted more or less, haven't really noticed a difference in strength compared to when I used to eat before.
A bit more lethargic perhaps, but I fast for around 18 hours before hitting the gym.

Yes.

When on a low carb diet, how the fuck do you get enough energy to perform well in the gym?

Should I consume protein shakes on all days or only on the days when I lift weights?

This may be a stupid question, but why don't endurance training/many rep workouts build muscle? For example, 5x5 at 50kg vs 10x25 at 10kg - the workoad is the same.

ERY DAY
NOT ERY DAY
Train them like every other muscle. If you want them to grow, give them rest days.

I work my muscles on alternate days. Is that not enough rest time?