QTDDTOT

Sounds like simple fasciculations. Most likely nothing to worry about.

Id like to try to run a decathalon but i havent really done any track and field events since highschool. Besides running what should i do to start? I dont really have access to anything besides the running events. I live by a college so maybe i could talk to their track/field coach and see if i could practice with them? Theyre d3 at best so im not sure how seriously they take

Is it normal to be able to bench slightly more than you can row?

Yes, depending the row form involved.

Pendlay row for example? It's pretty much reverse benching.

That's usually a little lower than benching, particularly if you bench like a powerlifter.

My top vertebra pops out just like this guy's one, how do I high bar squat withot cracking the bone? And if I low bar squat my wrists feel like shit after, also hands go wider than the rack is.

Has anyone had success with pic related? I'm a skinny fat dude who has been on it for about a month. Slowly making gains and feeling my arms becoming more defined.

Don't grasp the bar with your entire hand when you low bar squat. Put your thumb on top with the rest of your fingers.

You could also look into purchasing a Safety Squat Bar.

I cucked myself with the 10% deload. weight was too light for weeks

anyone has link on Veeky Forums books?
it was on mega called fit informatory repository or something like that.
or other fitness related books

Been lifting a few mobths, how can I look close to pic?

I assume really lean with a huge back and traps?

What should the timeline be of someone skinnyfat who has started lifting?

I'm about 2 months into lifting. I have gained some muscle mass but I more or less look the same.

Do nothing but bench, OHP, Rows and Curls until you die

Dont touch lower body, ever.

Everyone is different. And there are too many factors that could be hindering progress for us to ever figure out.

Very broadly you should be getting near 2 pounds/0.9kg a month for a new lifter.

But I wouldnt worry about that sort of stuff. Focus on how much you're lifting and increasing that number. Its more manageable, and is an obvious sign of progress. If you feel like you're not growing enough though then its probably your diet.

Eat at maintanance or just below with high protein until desired bodyfat%
Then cleanbulk until desired muscle

Or

Cleanbulk until satisfied with strengthgains then cut

Depending on what results you want to see first.

Both can take more than a year depending on effort you put in

Word thank you guys. I started with SL then I switched to Veeky Forums's Greyskull after like 2 weeks. I am eating at around maintenance, if anything my protein intake is probably on the lower side (like 100 per day) so I may start protein shakes to help out. I just don't want to be one of those dudes here that works out for 6 months then sees no results. I keep adding weight each week to my lifts so I must be making progress.

I just bought this game again. I no shit believe the Oblivion was ahead of its time and I still play it.

I was about to pack a lip, take a shit, and do the big heist.

Once I've gotten into the time zone of intermediate lifter is it still a good idea to be doing 5x5 instead of 10x3 on bench?

Also, does cardio after lifting weights have an effect on muscle gain? Pls provide source

is it true cocaine fucks your serotonin for like 10 years?

OP here.
I agree completely. I miss it all the time. The skyrim guilds aren't nearly as good as Oblivion (skyrim is all I have right now).

Nice. I remember that quest. If only we could keep those boots of springheel jack. Enjoy my dude

Skyrim had so good features but what killed it, IMO is the atmosphere. it was depressing as fuck. While oblivion made you feel better and had so humor to it. If the updated the graphics and added for big quest, i would buy again

some* some* and more*

Bump

I have Oblivion but could never get into the game. I beat the DB and TG but that's it. Any mods I should get to make the game more friendly? The leveling is my biggest issue.

This was my biggest issue too.

Any progress is immediately cancelled out by the world leveling up just as fast.
And, if you spent time lvling non-combat skills, it felt like you were being punished for it

i quit drinking coffee cold turkey and i've been experiencing withdrawals for 5 days
i thought i was sick and only realized it was the absence of coffee that was making me feel so shitty
>bad headaches
>muscle soreness
>fever like symptoms
>nausea

should i be drinking coffee right now and rather slowly reduce consumption or power through this awful time?

if you could go back and restart what routine would you use

feeling lower back DOMS after deadlifts, any form problems i should look over or is this normal

Rather power through imho.
It's not like you'd be doing a cold heroin rehab.

I only consume caffeine if i really habe to.
Like when on a hard army excercise or when i need to be focused etc.

Sup guys.
Doing GSLP, with the frequency method. For now, I'm at 9 sets of 6 chin ups, and 9 sets of 12 push ups. What is the endgame in term of volume for these two things? Like how many sets of how many reps should I aim for when increasing them?
Thanks!

if you're 5 days in they should stop soon enough.
But people on the internet recommend slowly reducing the amount you take each day.
I'm on an off on caffeine and right now i feel pretty sleepy, would gladly get a sip but i'm trying to quit.for now.
i don't know i liked oblivion and skyrim and never really played them with mods solely because i like the lore, i used to read books and read up on shit i found interesting online, they're sandbox games (skyrim at least) so set a goal and achieve it.

I've been doing a calisthenics routine for one month now, and I just don't feel like I'm doing anything. Is it supposed to be like this ?

Low back DOMS is usually a sign that you're not doing a proper "hip hinge" movement.

Your programs is probably either/both a retarded 'lifestyle magazine' routine or lacks progression options

Doesnt the sticky have links to proven routines?

Follow a progression like pic related. You have to increase the number of reps, and to make the exercises harder to perform

I'm happy to say I'd use the same routine.
However, in terms of diet, if I had the knowledge I have now and used it back then? Well. Let's just say my noob gains would have lived up to their maximum potential

I'm doing the (((reddit))) recommended routine.

which routine was that

After 9 or 10 years of lifting my perspective has changed quite a bit. You're probably asking because you're curious how you'd see the quickest gains. If I could go back I would take everything slower. Lift less frequently on a weekly basis, and spend more time on other aspects of fitness such as building an aerobic base, achieving and maintaining excellent mobility, and general work capacity.
I would spend more time getting good movement competency, and I would be better at listening to my body. I would do a proper warm up and a proper cooldown.

I would rather be a generalist than a specialist. I'm not going to set any World records or win any bodybuilding shows anyway. Even if your strength isn't increasing quite as fast as it could and you're not growing quite as fast as it could, you'll still get there eventually.

That said, the answer I think you're looking for is start out with Starting Strength with deadlifts every session. As soon as progression slows down switch to GSLP and choose accessories based on weak points. Milk GSLP as long as you can, then move on to some kind of upper/lower split. At this point there's going to be a greater need for variety in your training, so the specifics of your routine will keep changing.
Know that when you try to boost your progress as much as possible, you will start to develop nagging pains sooner or later. Probably injuries down the line. When you push things to the limt, you're going to find the limit.
Also my suggestion is just one way of doing things. All roads lead to Rome.

Gonna buy some grippers to improve grip strength, when and how often should I use them? Currently on a PPL program.

Also any tips for what grippers to get? I heard that CoC are the best quality but they are also pretty expensive.

StrongLifts but modified to use only heavy ass dumbbells and machines, no barbells. Made the rep scheme appropriate to the lower weight that comes with using dumbbells.

I'm only lifting to look good anyway and it's worked out well so far desu.

What is this machine

Help!
I recently started running, am doing one of those apps to be able to run farther each time.
After my last run the outside of my testicles got very itchy. I've been putting moisturizer on it but its like chaffed/itchy and unbearable.

What do I do to cure this and what can I do to prevent this?

I shower immediately after working out. This seems to only be on the outside of the testicles where it must have got irritated rubbing against my clothes or thighs when running.

The one where u sit down and pull levers down. Trains lats. Comes with a belt. It's an alternative to lat pull downs basically

So I started my first cycle and I feel like I am going through puberty again. I broke out a little but also I am just horny as fuck. I jerked off like four times yesterday. But the thing that is disturbing me the most is that everything is turning me on. I took a shower at the gym and got a hard on seeing the guys. Do roids make you gay?

how to prevent forward lean while squatting?

I'm pretty good at keeping my knees behind my toes but I feel like I could always improve

Try tight underwear that restrains your stuff down there enough so it doesn't constantly rub around.

Hey Veeky Forums you're my only refuge from my worrying and autistic thoughts. I went to the strip club last night and got a lap dance, nothing happened except i motorboated some tiddys. Now I can't stop thinking about the likelihood of getting herpes or some shit from that because im a paranoid faggot. Is it possible at all help me brehs...

Does soy give you bitch tits?

Hey, Veeky Forums. I'm a bodyweight fag.

I've been doing weighted chin ups for the last few weeks. I can do 3 sets of 8 reps with a twenty pound weight. Should I keep going and try to increase reps or should I add another twenty pounds and progress again to 3x8?

My goals are strength and hypertrophy btw.

How do I start lifting properly again after stalling/half-assing it for almost the entire year?
My training consistency has been all over the place and I have been on an eternal cut but just can't seem to stay on track and make any progress, I also seem to be losing strength and abit of muscle. I was thinking of upping my calories for more energy but I am not at my desired bf%. I'm always so tired and lacking in motivation, that I struggle to get out of bed despite sleeping 10+ hours. Could it be that I'm not getting enough calories? Am I just spinning my wheels by continuing to cut? Is it a waste to lift while at maintenance level of cals? Sorry for the long question, pls help.

should i buy some pre workout or is better to buy beta alanine citrulline malate caffeine etc separately and mix it on my own?

Cut my friend. It's what I would do/have done when starting out skinny fat. Plan meals ahead, stay on top of calorie counting and be strategic. Be consistent.
What can I say. Willpower it through to an acceptable body fat and then bulk imo. Take it one week at a time.

Okay, will do. Did you do keto or intermittent fasting or any of those memes, when you cut?

How does fit track their micros/macros and manage their recipes and shopping lists?

I've been doing a 10 minute run before lifting, and I'm wondering if it might be sapping too much of my energy. It's 1 minute walk, 2 minute run (x3) and then a minute cooldown (10 minutes total, about a mile of distance)

Is this overdoing it for a warm-up?

redpill me on pineapple

why do I see ppl on twitter recommending it every day
is it a mem

I simply make sure I get enough Fats and protein.

Don't following fasting or keto or anything.

I naturally tend to eat my Carbs earlier in the day however. Just cause.

That being said, you might find one of those tactics makes cutting easier for you, in that case use that. Do what will personally keep you going on your cut.

End of the day, calorie deficit and adequate protein is what will reap you your results though, no matter what flavour of meme you apply to your diet

How to better engage my back during pendlay and seated row?

what are some good lower body (specifically lower back) workouts I can do with no machines (only have dumbbells)

It's got antioxidants, high vitamin C which is good for exercise recovery, but it's really acidic so it might be a little bad for teeth and you probably also need to drink more water, it does however mask the taste of alcohol really well in some mixed drinks... it's mostly a meme.

My armpits always get super smelly, even 30 mins after showering and scrubbing them. Deodorants work for an hour maybe before smelling like both sweat and deodorant mixed together. It doesn't matter if I shave the armpits or not.

How the fuck to solve this problem? I saw someone recommend antibotic creams to kill armpit bacteria but there's gotta be a simpler way.

Is there ever a point where I should stop doing kegels? I started a month ago and the results I'm seeing are so good that I don't think that I'll ever stop, I'm already doing them once a day and I think that I'm going to start doing even more.

Why is it that im eating less but my weight is going up slightly by 3 lbs? It doesn't seem to be fat either because I feel smaller around stomach and chest.

Is the only negative for wide hips aesthetics? There's no real medical concern?

Knees are feeling stiff. Any good stretches for my legs so my knees feel more loose?

I want to do some PPL work alone on TThS while I’m doing Madcow 5x5 on MWF with my gym buddy, since I live within walking distance to our gym and he is busier on those days.

Is it ok to do some PPL work between my Madcow days, or will it kill my gains on both?

any sucessful stories with intuitive eating?
I'm buff ottermode and trying to bulk, I eat clean 99% time

doing 5 day intermediate routine by eric helms and while its nice im not sure if the rate of progression is too slow for me despite being in intermediate level
it uses linear periodization

basically, I have a lift that says 3x3-5 for example
I do 3x5 on the first week with set weight
2nd week 3x4 with more weight
3rd week 3x3 with even more weight
4th week 2x3 with the lowest weight(the one of 1st week)
5th week it starts again but 3x5 with the weight of the 2nd week

ad infinitum

What's a good 3 day barbell only routine that doesn't squat every day and isn't Phrak's GSLP?

>read the sticky
it's just SS/SL and non-barbell only routines

I would personally do like alternating deadlift and squat so like deadlit and squats only once per week

I see most people recommend a 3/5 day program like SS or Madcow but then see people saying it's Chest day or Leg day. most programs look like they do a little bit of everything and not focus on one section.
Is there a difference between them?
What's usually better?

if you want to prevent fat gain as much as possible, take a maintenance phase first (desensitize fat gain pathways, and muscle gain pathways) t. Lyle McDonald

if you want to maximize muscle gain with a subsequent bulk, go right into the bulk (you will gain more fat too) t. Mike Israetel

either way you really can't go wrong if your surplus is not excessive

Here's my predicament
>Got gyno surgery a few days ago, on tuesday
>Feeling pretty good about the whole thing
>It's Canadian Thanksgiving and I just got surgery so I figured I'd splurge this weekend
>Eating a tonne of shit
>Curious so I step on scale 5 minutes ago
>I've lost 5 pounds since my surgery
>They only removed 50 grams of breast tissue
Tell me fit, I am dying? Should I be concerned?

how long till you could do shit on your own like cooking and stuff, also what about putting your arms up to wash arm pits and scratch ehad?

asking since this friday I'll talk to the doc with my blood exam results and mammography as pre-operation requirement
I'm expecting to be off gym like 1 month before I can bench ehavy again

Add more weight. And progress to 3x8, any more reps and you might as well just be doing cardio

I was back to doing normal shit in a day, doc said not to chest excersises and stuff like running (because the bouncing makes the chest take longer to heal) for up to six weeks.

Your body becomes ravenous when you've had any major surgery or injury.
It's in full panic mode and doing everything it can to help you heal.
You should feel a bit warmer and have some heat around your chest.
That's your body burning off excess energy to speed up the process and keep you healthy.

Also it force me into no fap for the Sam reason I can run for a while

my hemoglobin count is very low, it¡s 10 gr per deciliter.

will it impact my rowing

How much is my not-using-leg-drive contributing to my bench press stall (beginner)? I don't really know how to get in a good position for it. I see a bunch of videos where peoples feet are back behind their knees but if I try to go that far back I usually pull a muscle around the area behind my knee (not sure where exactly).

What is the carryover between one handed deadlifts both in front and suitcase style?

So tell me Veeky Forums which one is better for hypertrophy? PHUL in pic related or ULXPPLX

UPPER POWER
Barbell Bench Press 3x5
DB Overhead Press 3x8
DB Incline Bench 3x8
Barbell Row 3x5
Wide Grip Pullup 3xF
Barbell Shrug 3x8
EZ Bar Curl 3x8
Skull Crushers 3x8

LOWER POWER

Squats 3x5
Stiff Legged Deadlift 3x5
Lunges 3x5 each leg
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 4x8

PUSH
DB Bench Press 4x8
Incline DB Bench Press 4x8
Cable Crossover 3x10
DB Pullover 3x10
Overhead Press 4x8
Upright DB Row 4x8
Front Raise 2x10
Lateral Raise 2x10
Tricep Cable Pushdown 3x10

PULL
Wide Grip Pullups 3xF
T-Bar Row 4x8
Lat Pulldown 4x8
Shrugs 4x8
Face Pull 3x10
Hammer Curl 3x10
Concentration Curl 3x10
Reverse Grip Curls 3x10
Forearm Curls 3x10

LEGS
Squats 4x12
SLDL 4x12
Quad Extension 4x12
Hamstring Curl 4x12
Seated Calf Raise 4x12
Standing Calf Raise 4x12

Also can somebody please explain to me how do I progress on the ULXPPLX routine I posted? 5lb a week?

I work a hospital job and can eat all the cafateria food I want, is bulking on 6 beefpatties a day with (fiber)salad and vegables good bulking food. also know I pretty much only eat at work.

What YouTube channels should I check out that give good information about nutrition and exercise, or inspirational or informative accounts of weight loss? I'm really in the mood for a long-running vblog type series detailing week by week changes. But anything you got I'd appreciate. I'm looking for knowledge and other people successfully applying it right now.

>inspirational or informative accounts of weight loss
youtube.com/watch?v=4KOSl4RvDPY

How do you determine calories at a place like a restaurant

bump :(