/QTDDTOT/

Im 5'10" and only 120 lbs and I need to bulk, badly. Any tips to make the process go quicker?

I have trained years ago so there is some strenght left. Could do 3x12 good leg press with 500 lb for example still.

But I am a fat fuck and cardio just bores the fuck out of me and for serious lifting I feel my system is still too clogged and inactive. So doing circle training should be like HIIT but also refreshing your muscle memory while decreasing your bodyfat right

ss + gomad

facepulls

Otherwise I like doing variations of ohp for shoulders, zpress, db, arnold press, etc

What do you do when you fait to go to the gym early?

I'd have 2 1/2 hours to get my workout (lifting + 50min cardio) in, and I'd be up very late. On the other hand, I stayed up late last night and got up late today.

But I really should be getting on to a good sleep schedule. Should I just go to bed early and go to the gym tomorrow? That way I'd have a good sleep schedule and have enough time to get good workout in with stretching and whatnot.

On the other hand, every time I don't make it to the gym that night is a day where I didn't get a workout in. What should I do?

>fait
*fail

what's ss mean?

Just keep going, remember we all have unique bodies and the best you can do is improve the one you have.
Peanut butter, greek yogurt

pls respond, I need to decide whether or not to go to the gym

I am a firm believer in fasted cardio, working out in the morning is a great way of dipping into you fat reserves. After that you can lift right after, or even at night

or I can have a light breakfast, lift until I get hungry then do cardio...

Does fasted cardio work?

What happens if I eat around maintenance - but very high protein? Will I get more DENSE or

Is this how you build more lean mass?

To the guys that actually look good and keep making progress
do you track your macros?
I'm starting to lean bulk but fuck me is it annoying, some shit is impossible if I want to make fried dishes

>eating fried dishes at all

its like you want to stay fat

What are some general things to take note of during squat to ensure that your lower back is neutral? For example on rows I just make a point to raise my chest, but I have no idea what to do on squats.

I'm lean

I do IF and only eat 2 meals so I got a shit ton of kcals to consume

Well than just figure out how it affects your weight.
I assume you dont eat fried shit that often anyways. Its impossible to track as you said. Enjoy the meal and do some extra cardio and you will be fine.

never do keto, it's the worst thing to do ever.
Especially on a bulk.Especially while doing sports.

Yes. HIIT
IS
THE
ANSWER
there is nothing better to loose weight. however get enough protein for that proteinspareffekt(usage of fat instead of muscle) and maybe do some light weighttraining to hit the muscles so that the body also doesnt want to use them.
you will need more rest and leighter weights the higher your caloric deficit also the more hiit you do.
technique, too little rest, too little calorie intake, not enough water.illnes.
acumulated fatigue, too much increase, too much warm up, not squating first on your squat day, not enough sleep?
there are calculators for that stuff
exrx.net/Calculators.html
or just try around some weight and find it.
exrx.net/Lists/Directory.html
I like lateral raises with poor form and heavy weight. works better than little weight and perfect form.
just do your normal training and don't actually overwork your chest. muscles grow by resting.
heavy benchpress and good ohp. a chest isn't completely even. maybe you have to get used to what a chest looks like?
this:starting strenght (or google ss)
on steroids? alot of people don't believe in gaining muscle without fat but if you eat around maintainance which includes the calories for gaining muscle but not gaining fat.
>your calorie intake must be increased to add the calories your training uses up.
then gues what....you have calories to gain muscle mass.
train form with low weight. maybe in front of a mirror or ask someone whether your forme is ok.
if you are a grown man you lower back won't look neutral but allways slightly curved.
>source: marc rippletwoen.

my question: does someone have an actually effective and cheap way to loosen up cramped up muscles? my shoulders get thight constantly.

Is there a non meme workout to train to jump high and explosiveness?

But circle training is weight training HIIT, isnt it?

well circle training is either all the machines in the gym or HIIT.
HIIT is usually not sitting on machines and lifting stuff but rather
youtu.be/eGd7S3-29xE
and some of that weighttraining on machines which usually is a meme but in a high calorie deficency it's actually good.
can't tran explosiveness nor jump high.
you can train you reflexes to better suit situations. loose some fat and gain some muscles.

>can't tran explosiveness nor jump high.
I'm not sure about this. People might hit a natural limit relatively quickly but I'm sure it's possible to be performing below it and improve if you are.

Also F=ma. Less m with the same F means more a.

But I don't want less m. Oh well I'll just leave humanity behind while never leaving the ground.

yes. you can increase to your natural limit if you start beow it.
>loose fat = less mass
>increase muscle = more force
but the reflexes are mainly how much muscle can be activated by nerves in a specific time. Well F doesn't increase the overall height by a big margin.
But yes it can be increased a bit.
I allways think of people here as on their natural limit for that stuff. Would recomend power cleans, squats power snatch and some hip accesories like hip thrusts.
Problem really is that nerves are specialised cells and specialised cells can't be trained.
Thanks for pointing it out. that's what I wanted to bring across.

What the fuck is a kcal? Is it any different than just normal calories or "cal"? Please explain the difference:
>150kcal shake
>150cal shake

T-Thanks

How many grams of chicken would this be?

2 years ago I weighed about 225lb (25%+ BF probably)

Took up long distance running about 8 months ago and a keto diet 3 months ago. I weigh about 175lbs (6' 3") and run 15-20 miles a week now. (Resting BPM is like 57)

Visited my parents over the weekend and my dad said I look gaunt and unhealthy, like a starving refugee. Kind of killed my motivation desu. Is this a healthy look? Is my dad just being an asshole?

well you obviously don't lift

show your dad your quads. Cardio is king for health.

I don't, I started incorporating body weight exercises but only 2-3 weeks ago

Should mention my dad is 5' 9" 260lb+ of fat

What you posted would be preferable but dont really got the space to do this unfortunately and doing it alone is kind of bad for your motivation

btw on every other day I will do a bike tour of about 15 miles

>mfw I went from 223 33% bf to 181 14% bf and my parents + a few coworkers called me sick even though I look and feel better than ever

SICK user YOU ARE FUCKING SICK BE AS FAT AND DEGENERATE AS THE REST YOU GYM FREAK

How do I convince my gf to take steroids and become a muscle girl?

Has anyone noticed any penis growth during their journey to get Veeky Forums? I know a lot of fat guys lose weight and their penises magically look bigger because all that fat around them has dissipated.

I'm a skinnyfag and starting to gain weight. Is my penis going to look smaller? Is there any way that maybe somehow my penis could increase in size?

Just wondering.

btw im a girl

just inject them when she is asleep

Seriously, I have the lowest BF of my entire life and I'm the healthiest I've ever been but every time I see my family they act like I'm sick and should see a doctor. It's super minor but it's really fucking with me mentally

Promised myself a HSP once I hit 74kg, weighed in at 75.8kg this morning.
So close ;_; it's been 2-3 months since i had one

She's a pretty light sleeper --she might feel the pin. Is there anything I can do to be sneakier?

oh fuck thought this was /fat/

Why'd you think that trip-dubs?

If you thought those were neat check these ones out

Can I get aesthetic using only machines?

Aesthetic to me means looking lean and good at low body fat (10-12%)

Pic related

My gym just has tons of machines and free weights are always taken that's why I'm asking

Explosiveness is pretty much all genetics, that's why all pro footballers/etc at a young age bases almost entirely on vertical jump

lol, faggot. Don't be scared to pick up the free weights. Literally no one cares. Stop making excuses. The sooner you face your fear the sooner you'll be over it

How often can I do swimming HIIT? 2-3x a week OK? Without overdoing it.

I'm so fucking tired of squatting. I failed 155lb and now I'm just squatting a pl8 to get on with the next lifts. Even a pl8 is hard and my form breaks sometimes. I lean a little too forward or my knee starts hurting. It's just exhausting. Was doing 5 sets, said fuck that, dropped to 3x5. And even that is a grueling pain. I used to love squats. But after a year of not lifting I'm just about done with this.

that sounds fine to me.
you could go more often, just make sure your deficit doesn't become too large/you're sleeping and resting enough

Just recently when I have been squatting I have been having a pain in my lower center back, right above my butt. Im not sure if I injured myself or my form changed but it seems to happen if I try and more weight above 2 platea

Is there a way to figure out how many calories you do by doing 3 sets of 5 squats at 100 lbs?

If lifting when unwell, should I lower the weight?

I have a generic cold; sore throat, fatigue, stuffy head, bunged up nose.

Why are my arms thinner than some dudes' but I'm still able to do the same working weight for the same amount of sets/reps?

when I'm doing a High rep training I feel my muscles way more when I use 5kg/11pound dumbbells than when I use 7kg/15pound ones (I barely feel any muscles used).
I can do my training with either weight.

Should I use the smaller ones?

It sounds like you could be cheating reps at the higher weight, because that is the only way that a lower weight would feel harder.

I'm using the StrongLifts app, and it suggests several rounds of "barbell alone" warmup with 20kg.

My gym's barbells weight 10kg, so warming up at that weight implies adding another 10kg. Should I listen to the program and warm-up with the bar alone (10kg), or listen to the app and warm-up with 20kg (and two 5kg plates)?

The weight is the weight; go by that. You can change the settings to account for 10kg bars.

No-one is making you squat
Size and strength are not the same
it's because you are doing more reps

Help
After jogging for a tiny tiny bit my chest felt like it was gonna explode, and I got insanely light-headed and a headache afterwards

how do i get a qt like the one on the left

you do look like shit yeah

start lifting

How do squats feel?

What do you want us to help with?

You're unfit as fuck and probably have a poor diet. Thats up to you to fix through regular cardio and eating clean.

whats a good nickname for my senior jacket when they finally come the fuck through

Win the powerball

That's the problem. After I change the weight from the settings I go from "warmup with only the bar" to "warmup with 5kg weights in each side".

Its the same w8 m8, it just wants you to start with 20kg warmup. Do not fear.

>could do 5 reps of 42.5kg on ohp
>Next session can only do 4 reps
>Come back again next session and do 5 reps, feel good and hope to up to 6 on AMRAP set
>Next session do 4.

How the fuck do I be consistent with my lifts dear friends. The same exact thing happen with bench.

Also I'm running GSLP and on some weeks I'm only benching once, how do I incorporate a minimum of at least 2 bench sessions every week?

You don't need to bench 2x weekly, just add a chest assistance exercise for days you're not benching, I'm partial to Dips.

Can I add incline every single set after main lifts? Since incline bench seems to help OHP and flat bench.

So I'm a beginner and my lifts improved as my weight increased, but for the past 2 months my weight has stayed roughly the same because poor diet planning and my lifts hasn't really went up. It still did, but very very slowly.

So the question is must you really be on a bulk to increase lifts, or is it possible to do so while staying the same weight just that it would take months to increase?

Aren't you supposed to reset once you fail to hit 5 reps?
Also, don't worry about the bench frequency.

You can I suppose, GSLP is meant to be flexible after all, I would recommend adding a different exercise for the days you're benching though, I'm also doing GSLP and this is what I've been doing, perhaps you can get ideas from it, it's been working really well for me, managing to actually progress on a cut so far.

A
2x5,1x5+ Overhead
2x5,1x5+ Chins
2x5,1x5+ Squats
3x5+ Dips
4x8-12+ Curls

AB 3x8-12+ Hanging Leg Raises

B
2x5,1x5+ Bench
1x5+ Deadlifts
2x5,1x5+ Row
3x8-12+ Close grip Bench
3x8-12+ DB Rows

It's usually best to deload after failing twice in a row.

Hmm right now what I do on A days are curls and seated OHP in the 8-12 range, usually 3 sets.

On B days I would do incline bench in the 8 range and tricep pulldowns. Maybe I should swap tricep pulldowns for dips?

Good job on the weight loss. Now start lifting for aesthetics.

Well you want to keep that shit balanced, look to add a chest/tri/bi exercise for both days, try not to do any muscle group twice, so if you're doing dips, then don't do incline. I'd recommend dips over incline any day though, since they're a great compound exercise and will hit both your chest and tris hard if you do them weighted.

To add to that, you could actually effectively replace both incline and tri pulldowns with dips, since it hits the same muscles with one exercise and save yourself some time in the gym.

Quick Veeky Forums, if I only had 3 hours of sleep today because of reasons, can I workout and sleep more later? Or is it pointless to workout after such a short sleep? This is a one time situation, mind you.

I think I pulled a shoulder muscle a few days ago. I didn't feel anything until later that day. I've had shoulder pain for around 3 days now. Tried taking antiinflammation medicine but nothing worked. What do? I'm seeing my gains
disappear in front of me. Any good shoulder rehabilitation workouts?

After ~5 years muck around lifting my lifts are 80kg (176lbs) bench, 130kg (286lbs) squat, and 195kg (428lbs) deadlift. What program(s) are suitable for me to jump on to keep progressing?

Oh and my body weight is 74kg (163lbs)

Dips seem really weird to do for me though, the only ROM i can do is when my triceps get almost parallel to the ground . Anything more than that and my shoulders hurt.

that's a pretty decent dl for your weight
how is your bench so bad comparatively?

i weigh the same, but my 5 rep stats: 2pl8 bench, 1pl8 ohp, 110 squat, 150 ded

Then I'd just suggest moving incline to ohp days and seated ohp to bench days, should be good enough for balance.

How do you avoid muscle adaptation or whatever it's called? How often should you change your routine?

Alright what about the weight I should do on them? I was thinking just do light and aim for 12 reps, I don't wanna tire myself for the heavier bench/ohp days.

I've dislocated both my shoulders 3 times each so they're pretty horrible

They're accessories so aim for 8-12, if you can do 12, then increase weight.

Tennis combined with hypermobile joints in case you're wondering

Your routine should change when you stop making progress.

Google 'periodisation'.