QTDDTOT

About to switch back to greyskull to get my lifts up.

Will lat pull downs sub chin ups?
I suck at chin ups

Also what other accessories could I add for after?

Which one is comparatively underdeveloped? There's your answer.

Most generic push/pull routines will alternate between the two.

If you can't do chin ups do negatives until you can. If you suck at an exercise that means you can only ever get better.

Just do some dumbbell curls or skullcrushers at the end of each workout.

Thanks bud

Could I replace skull crushers with dips?

I guess? What's the point though?

That sounds retarded and your terms are all fucking stupid as well

Lyle says to cut volume, but keep intensity up.

jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

I've never done skull crushers....

then fucking try it! What's the harm!

Should I do curls and skulls after each workout? Or one for each day?

one after each day. I wouldn't do them on the same day, they are accessories after all.

>If you can't do chin ups do negatives until you can
Only if he's not fat. Otherwise he's time is better spent losing weight and working the muscles using other exercises such as the pull-down.

It's a good idea to do curls before skullcrushers to warm up the elbow joint.
Don't do skullcrushers too frequently or you'll kill your elbows.

Thanks. Does it matter what days?
I just added curls to workout A and skulls to workout B

I would do curls on press days and skulls on bench days. Tris and Biceps are very very adept at recovery, no reason not to go all out on them when you can.

Awesome and 3x12 good for both?

is it ok if im 10 off my macros? just started tracking.

I've known people to prefer 2x8-12. Probably doesn't really matter in the end.

10 calories? 10g protein? 10 carbs?

>Recently started a cycle of MK-677
go on...

What is the step down from roids?

Say I've been lifting for a few years and have ran through all the products at GNC, but don't want to juice. Is there an intermediary step between creatine and steroids?

Ok Veeky Forums /fat/ here, I have slowly been progressing on eating healthier

>usual breakfast

>3 eggs (whites only)
>add tuna or chicken, whichever is available
>1 cup of oatmeal
>almond chocolate milk

>lunch
>usually nothing, I am at work at this time, and just drink water

>dinner
>chicken leg or two (skinless) with burman cayenne sauce on it
>1/2 cup of brown rice
>1x yukon potato (or golden potato, not those small ones, that ones at aldi are bigger)
>green beans
I usually add pepper to my potatos and green beans
Is it ok if I sprinkle little bit of taco seasoing cheese in my potato? I don't mind eating without it, I have been experimenting, just figured I would ask.

My main goal is to lose weight (obviously) from 315 down to 220, and continue from there.

What I want to get out of it, is

>pic related

I want to do both endurance, and strength. And the
>1.6g of protein per KG

seems to be the sweet spot since it overlaps in both categories.

Now I am not looking to be as buff as the black guy, and expect to run as much as the white guy, find a middle ground between the two.

I am sure its possible, but following the pic I have provided be correct?

Also, what can I do to cure my chip eating habit? I mean I haven't had any chips in 3 days, but some days im like "Im bored, im gonna run to the store, and buy bag of chips to eat"

You don't need any more than 0.8g per pound of lean body mass.

and even then you'll be fine at like 0.6-0.7

Can someone suggest me a good routine? been doing an U/L split for the past months but doesnt convince me too much. I'd like it to be 3/4 days/week if possible

shill begone

I've been following this routine for a few weeks, and Veeky Forums has approved. I eliminated leg days since I do deads every other pull day, I just added squats/leg press to push days. I go to the gym 4 days a week, PPxPPxx

reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Thanks bro, will give it a shot

Same as that guy, but I'm at an intermediate level (finished my linear progression gains). Someone has a good routine?

Is one set of deadlifts enough? I've been doing three sets but I wonder if I could increase the weight with just one set.

One set is enough for novices, not sure about intermediate or advanced.

Form check? I know a video would be better, but i just need input on whether my back is fine.

I'm looking through the SS book and I can't find how many sets/reps to do for back extensions. How many should I do if I'm doing them weighted?

Tighten your shoulderblades more.

Can't go wrong with a fullbody especially if you can only go to the gym 3-4 days a week.

22yo 230 pounds 6foot
2 years ago I began powerlifting and hit intermediate with everything but OHP. I went NEET and spent a year sitting on my ass. I wanted to join the airforce but didn't meet the weight requirement.

In the first week I sprained my ankle while jogging and got tendonitis in one arm. Since then I have basically gotten a new ligament injury every week. Even if I'm specifically laying off of one while exercising it gets re-injured during day to day activities. I somehow managed to re-sprain my ankle while asleep yesterday.

All of my muscles are holding up fine and haven't come close to hitting my maxes in anything. I tried to ease into everything, but it apparently wasn't enough. Am I just physically incapable of making it?

I need a good HIIT program. What does Veeky Forums recommend?

Thanks, ill focus on it. Pic related is what my form looked like before i figured out deloading and working on my form was a good idea so progress is progress i guess.

lyle's advice is usually spot on but he's really wrong on this one

youtube.com/watch?v=ifNJ0pZpmx0

Jesus Christ m8. Well, it looks much better now in any case. Next time film it so we can give better advice.

Also, take your shoes off. You want to deadlift on a solid, stable and even surface. Most serious lifters I know deadlift in either Oly shoes, Chucks or socks.

Are kegels unhealthy? What about in terms of applying you newly-found strength to edge, i.e. using them to abort before any cum leaves your dick? I'm worried about backflow, particularly given that semen isn't sterile.

>Are kegels unhealthy?
No
>What about in terms of applying you newly-found strength to edge
As long as you end up actually cumming during the same session and don't do it too often then I wouoldn't worry about it. I used to do it and never seemed to have a problem.

I have a pair of vans, will they do? Im pretty sure they have flat soles.
Will do, thanks

how do i get over my slight body dysmorphia ?

Everyoe is saying i gained a lot and look bigger but i still think every dude i see is bigger

A lot of this video might seem a bit gay but it unironically helped me with my body dysmorphia. Also the guys channel is self improvement kino if you can get past the meme thumbnails and massive video lengths
youtu.be/GcNGtZPPSS8

Maybe. I think socks are best, but if your gym doesn't allow that or you have flat feet or something, I guess those are fine. They're better than running shoes in any case.

Ok, thanks for the advice

look at that bald fucking chemo fag. like i would ever take advice from a skinny cuck like that

This is pretty close to how I look

I'm 6'2" 220 lbs

What body fat would you say this is and should I bulk or cut?

Am I supposed to do all sets of an exercise right after each other or alternate between exercises

I do them right after each other.

Cut till about 11% BF then clean bulk.

You're at about 16-15%

Why are neutral grip pull ups easier?

I have to ref a basketball game this saturday. Should I lift before or after that?

Is vitruvian physique any good? I recently started lifting and his educational stuff has helped a lot.

Gets more arm musculature involved and is a stronger pulling position for the lats.

holy fuck wtf I started college 3 weeks ago and didn't have access to protein and now I am depressed, eating like a fat retard junk food and got basically no motivation for shit, is this from the lack of protein? it's the only changed thing, I went from daily ~180g protein to almost 0

What kind of program should I follow while I cut?

Are kettlebells any good?

after the game
but before regular basketball practise

>ref
oh no, you can lift before

Best food to reach my 240g protein quota? Don't want to substitute too much with whey.

tuna, chicken, dairy, eggs, beef, pasta

Thoughts on laxogen?

That's too much protein

How do I find my starting weight for farmer's walks (with dumbbells)? Obviously I would use less for timed stuff and more for distance (where you just go until you can't) but I have literally no idea where to start out. Any recommendations I found are based on % of bodyweight but that would kinda fuck me over right now I think.

good effects in mice, questionable in humans, pop em if you have the money and try to eat at least 50g brotons per meal, don't expect too much.

It does sound ridiculous, going off the cutting recommended on the sticky. And since I'm 162lbs it says to eat 1.5g per pound. Thus apparently I'm supposed to consume 243

From the sticky: "You want around one gram per pound of bodyweight worth of protein (e.g. if you weigh 150lbs, eat 150g protein. If you get a little less, it won't matter, but 1g/lb of bodyweight is a good rule of thumb)"

I always feel like I'm going to break something when I'm deadlifting, yesterday I felt like I was really squeezing my lower back on my way up and today I feel a slight discomfort in that area whenever I do certain movements.

How can I make sure I don fuck my shit up? Tried watching a few videos on Deadlift form but I don't know if I'm applying them right

Should I calculate calories like this if I'm cutting:

>10-12 x (current bodyweight in pounds) cal per day
or
>calculate TDEE, subtract 250cal

only issue I notice with option 2 is that I only cut 14cal per kilo of weight I lose when I run it through Scooby's calculator

Next time, go a little lighter on deads and film yourself doing that. Post it on the QTDDTOT or /plg/ and ask for advice. Also compare it to what you see on Youtube.

I get a vein on my neck when lifting. It looks ugly, and before I didn't mind it much because it went away when out of the gym, but now it's becoming more prominent. Is this due to incorrect breathing? It only bulges on squats or deadlifts.

i wanna get into swimming

what's a good routine

is it literally just stay 30 minutes doing laps in the pool?

>shill begone

You can't even shit post properly.

What's the best way to do deadlifts with dumbbells, like the left or right pic?

I'm trying to fit them in a routine of goblet squats, OHP, rows and floor presses, by the way

If I work out mornings and afternoons to fit a 5 day workout routine in 3 days, does this affect my gains? I'm going still lifting Mondays, Wednesdays and Fridays

So guys, should I stop cutting at 150 lbs? I was going to cut more so I can lose the fat in my ass and the last of my stomach so I can some sweet abs. But I weighed myself today and after 3 weeks of cutting I'm still the same weight, and I'm eating like 1k calories a day. I also recently started doing some stuff like curls and other non weight lifting exercises, and my biceps are getting bigger, possibly other muscles too.

Can someone lend me some advice? Trying to get aesthetic but if I'm at a plateau at 150 then so be it.

Does it matter when you eat protein during the day?

Can a kind user recommend me a good PPL routine? I'm coming from SL and I'm interested in losing weight and having better aesthetics.

eat less to lose weight

how tall are you? you definitely eating only 1k cals?

Yeah that solves the losing weight part not the aesthetics one. And I wasn't even asking that. Thank you for being an unhelpful fucking.

What is the optimal and best way to do lateral raises, palms facing down or faceing forward? Also should military presses be done standing or sitting?

How do hookups actually work assuming you're Veeky Forums and drunk?

Recently went on vacation and used it as an opportunity to quit nicotine(dip) withdrawl symptoms werent bad until i just got terrible diarrhea. Everytime i eat within 30 minutes im in the bathroom. Anyone else have this problem when quitting nicotine? Or is it something else i should see a doctor about?

Lead with your pinky (i.e. slight internal rotation meaning palms facing mainly down and slightly behind) and try to lift up elbows instead of hands.

These are essentially different movements hitting different parts. The right one mainly hits hamstrings. Try both and you'll notice the difference.

At what point should I consider getting a belt? When does it become unsafe? Currently 6' ~83kg

>DL: 155kgx5
>Squat: 110kgx5
>bench: 85kgx5
>OHP: 52.5kgx5

5'9

I mean, like give or take, definitely not above 1200 at least.

Which one would be more equivalent to a barbell deadlift?

Are you sure you don't have your units mixed up? The recommendations typically range between 1.5-2.0g per kilogram of bodyweight. This would convert to approximately 0.75-1g per pound.