QTDDTOT I don't know tbh edition

Record form.

Does anyone have any info on what vitamins to take? Infographics (both shitty and good) on the are welcome.

I don't have anyone to record me though

Fit what's your best lower pec exercise? I need to start developing my chest a bit more and need some advice on someone who's had great success with a lower pec exercise specifically

get dem boi tiddies bigger down bottom

I'm thinking about eating a bunch of junk food tomorrow (while staying under my calorie limit) and just taking 4 scoops of whey to hit my macros. Downsides?

Salt
Sugars

Pretty much, better to get your calories from fats. Salt factor is huge from junk food, especially if you're on creatine

Although a cheat meal everynow and then is good for the soul, and unless you're about to hit up a bodybuilding comp it realistically does nothing bad in the long run

Moderation in all things senpai

What is deloading, why is it done?

How do I make my traps EXPLODE?

Can one of you virgins post ops full gif?

Pro tip: there isn’t really much you can do to target lower chest. There exists a muscle that runs vertically underneath your pectoral, which pokes out from underneath it. I guess you could sort of isolate this with pullovers. The real key to a full looking chest is honestly patience. Keep building it, the “swoop” look will come with time. Speaking from experience.

why do my biceps swell up after a workout?
my biceps are 29.22cm (Auschwitz mode) and they swell up to over 30 cm
i notice it just minutes after i finish my routine

Anyone ever have a membership for Retro Fitness? How is it?

Also, do gyms offer a lot of deals for New Years? I've been going to my uni gym but that is going to become unpractical as a commuter during winter break and summer. It also takes a lot of time during the semester because it's a 15 minute walk to and from the gym from the commuter lot. It's already becoming too time consuming. I don't have classes on Fridays and it took 3 hours to drive/walk to the gym, workout, shower, walk/drive home.

My chest is flat as a cookie sheet and no amount of bench press is fixing the problem

Wat do

Sup guys.
I'm on the end of my 11th week of GSLP, 5'9 136 (bulking). My problem is I'm plateauing on both OHP and bench. I've deloaded 3 times, and keep failing at the same weights, 88 for OHP and 137.5 for bench. (though I kinda grind reps in the AMRAP sets so I'm progressing I guess).
I sleep 7 to 9 hours per night, and eat somewhere 180 to 200g of proteins per day.
Any advice?

Are you doing whey?

Go saturday, that way you'll have one rest day between each workout

3 weeks to a month, but ask your doctor. And I would go easy on the abs for at least 2 month, flexing can provoke hernias if you're prone to having them.

Doesn't matter. Had sex.

It wholly depends on your morphology, and where you store the fat. It shouldn't be to bad though.

Fasting in itself as nothing to do with it. Energy in, energy out.

Not sure if bait or not. It's called the pump.

Google is your friend.

Your form probably sucks. Try doing so flyes.

How much are you benching for reps and what height and weight are you?
OHP and bench both offer slow gains the lower bodyweight you are.
You are fairly underweight and can easily put on 30-40 lbs so you probably won't see improvement till more weight gain.
It might be worthwhile to work on technique, but honestly food is going to be your main driver.

flies and crossovers to isolate chest harder

fix your bench press form (when lowering bar, drop it as close to belly button as possible, then push back to starting position, should make a slight angle, never bench press directly up and down and never bench press above or really near your nipples)

DB bench, regular and incline. Worlds of difference from barbell bench, you can truly hammer your pecs. Pull the DBs toward each other as you raise them.

Anyone else just get days when you're absolutely ravenous? Like you could eat everything forever?

30 pounds seems a bit much. I'm lean, not skinny fat. Probably around 13% BF.
Should I continue bulking and doing GSLP, or switch to a more mass oriented routine for the bulk, and go back to a LP routine afterward?

Days? Fuck it's my whole life man! I can easily binge 7000cals per day 3 days in a row.

if you have a healthy diet and a good exercise plan you've been following for a long time, you can follow your body and just eat when you have that feeling

otherwise you should probably stick to your planning

Well I used to be like that when I was 140 kg, but since I'm around 10% BF now, the days are getting rarer.

Yeah I figured as much. I've been keeping track and they usually come after days of really high physical activity like half a marathon or spinning + lifting.

Just go Saturday dingdong.

Can I alternate cycling and running every day of the week or should I leave a few rest days a week?

for heavy cardio you need to be getting calorie dense foods beforehand, like fucking doughnuts, not even kidding. have it ready for your body and you won't have an innate desire to put on fat the next day out of survival instinct.

Not him but how early beforehand? If I go for a run and have had any food in the past few hours I feel like I'll vomit within the first KM. Even too much fucking water makes me feel that way too.

Well it doesn't come every time, but sometimes it just hits the perfect storm of tiredness, exhaustedness and heavy workouts.

I only really carbload if I'm going for a PR or something, otherwise I just run for the fun of it.

You're 136 lad, my 1 year lifting gf at 5'6 has side ab lines and she weighs 138kg.
You definitely to gain way more mass you can easily reach up to 175 with visible abs if you can pack on mass enough.

If your Squat and DL still going up keep them on GSLP but consider switching Bench and OHP to a hypertrophy type routine. Something like Jacked and Tan 2.0

138lbs* lol kg

Thanks, going to look into that to design a routine! And I'm not a total noob at lifting, it's been at least 18 month. But I started home with bumbbells only so I had to improvise a bit because the weight I had was limited...

>138 kg
>visible side ab lines

Dude those are rolls.

How does spotting work at the gym? Are you expected to always do certain exercises with a spotter? Are you expected to spot for other people as an etiquette thing?

one hour of digestion is usually recommended. keep in mind it's for heavy cardio only, eating carbs before weight training reduces natural HGH

well i'm just extrapolating on why it's happening really, i guess i'm just here to share information

Generally you ask spotters for Bench press.
You are not expected to always do them.
The times where you need a spotter are, you are attempting a PR, you don't have a safety rack and you're working with heavyish weights and finally you're a noob sometimes it's best to ask for a spotter on that last set just so that you can know you can push yourself rather than ending it short and pussy out.

Etiquette wise, tell the person how many reps you're doing, tell them if you're needing a lift off, ask them not to hover around your bar it gets distracting, ask them not to touch the bar unless you are really struggling and it's good if they help when you unrack it.

Main thing is don't feel intimidated even most normies know that benching needs spotting so just ask for it.

Not a single exercise requires a spotter, not even the bench press. But if you're going to attempt a lift or a set you aren't sure you can succesfully pull off (which some might say would be stupid), you better ask someone for a spot.
Likewise, yeah if somebody asks you to spot them, you should. It'll be appreciated. But nobody expects you to approach them and ask if they would like a spot. That would be weird.

An advanced lifter might ask for a lift off on the bench press, which isn't quite the same as a spot. This takes some skill to do, but if you're unsure just ask.

Should I take supplements (like a multivitimatin or fish oil) every couple of days? Less frequently then that? Should I take a week off of it every month? Until between my piss being clear and being slightly yellow? Are some supplements better to take in less than others? Been hearing about liver damage and I'm a bit of a hypochondriac bitch so I don't wanna overdo it, it's basically just expensive pee too.

If you eat a varied diet, a multivitamin isn't needed. You'll need fish oil and vitamin D. You should take this every day.
If your piss isn't clear that's because you don't drink enough water, and it has nothing to do with your liver (generally).

Think about it. If you have a proper diet what exactly do you expect a supplement to do? If you're trying to lose weight then you still won't need it unless you're doing it wrong (anorexically).

D O K I M I I T A K A N Y A N ?

Alright thanks

Everytime I eat something I need to poo 30 minutes later so I shit like 5 times a day

Is this normal and could it affect my gains

The gastro-colic reflex is normal, it makes you have to poop after filling your stomach.
How most humans this is once, in the morning

5x doesnt seem normal,
Are you losing weight dispite eating over your TDEE?

Alright then, but since I do squats on mon-fri, isn't only one rest day bad (if I do them on Saturday and then Monday)?

whenever i take a slightly longer break than usual from exercising is tart to get a mild pain in my heart region
am i gonna die or should i just go harder

Sorry if this question doesnt belong here

How can i maintain a longer and hard erection? My penis never gets to 100% or even 85 % hard and while having sex it always go down after a few minutes

>Im 30
>I dont take any suplements
>My health is perfect
>Do 1 hour of cardio and lift several times a week
>I dont smoke
>I eat proprely vegetales, 2500 kcal. Daily
>Im relax while having sex is not a mental problem and i like the girls

I dont know why this happened to me every time, never had a good sex, i got lots of sex lately due to i make it, no kidding, but this always happend

What can i do? Exercise? Eat?

Thanks

Nah it'll be okay !

Olympic barbell is 44lbs, commonly rounded up to 45.
Other commonly seen barbells can range from 20 to 50 for larger ones depending on it's make.
Common smaller barbells usually between 10-20.
There is no standard weight beside the oly bar.
If you want to prove it, stand on a scale, then stand on it with the barbell, check the difference.

I'm going to be using chalk for the first time today, but I've got some compression clothes and I'm scared that the chalk will damage them. Am I just overthinking it?

Chalk won't damage anything. It gets messy, but no damage.

okay, thanks!

How big are you? 2500kcal seems low to what you're describing.
Do you fap often? Or look at porn? That might be the cause.
My doctor told me to take multivitamin for a few weeks and see if something changes.
I'm in the same boat but I don't know what to do too.

Dunno anything about that gym, but most commercial gyms tend to have New Years deals yeah. Only downside is they're already super crowded at peak hours, it gets worse over the first few weeks of the New Year

Im 5'8, fap everyday and watch porn, this must be the cause i have to stop,
although once i stop for 3 weeks and this sill happening

I really what to know what programs you follow
I used to follow a couple recommended by my cousin, but after a while I just randomly threw together some exercises for each body part and have been doing these exercises for a year and can tell I plateaued from it. I feel like I'm starting over again because I just don't know where to look

essentially, what's a good program that you would recommend?

K danke

Is working out every day bad? I just started taking creatine and now my soreness is gone within twenty hours.

It's safe to hit a heavy workout five or six days a week if I feel good right?

I was a 115kg fat fuck last year. I did the classic "eat fewer calories than you need", I started doing some bodyweight stuff like push-ups, negative pull-ups, squat, abs work, rows, dips during the entire summer; my weight at the end of August was 71kgs.
I started doing Phrak Variant Greyskull LP (le reddit routine xd) and I'm progressing, so that works for me, just stalled on the OHP. I'll probably do a 531 routine after that, always 3 times at week (mostly because lack of time, University is far so i already waste 2 hours at day for transportation).
Sorry for the long post but I felt like you wanted context too.

If my abs arent sore the day following squats and deadlifts it means i'm not doing them properly right?

Not really if you aren't doing any abs direct workout.

Just do a 5-6 days routine

I just ate a big meal before gym

Got around 50g of protein and 800 cals,

Do I have to eat again after gym if I've already eaten 1600 kcals beforehand?

Would prefer to save my calories for the evening and I'll be done fm at around 3pm here

>that feel when you stumble backwards a bit when deadlifting due to weak grip strength and thinking you'd drop the bar
This was the 4th rep, couldn't even get the bar off the floor on the 5th. Did I fuck up? Thank fuck I didn't hurt myself.

lowering your overall bf%. it's sort of like getting abs to show.

my thing is my jaw muscles pop out a lot because of my low bf% and clenching my teeth boxing. looks weird but no one has said anything about it. most people only care about show muscles and overall look.

Yeah you can wait, it's not that important.

It's either the time to deload or try harder, think about what was wrong

Guys, I've been going to the gym for a month now, but I'm puzzled. All the muscles I train get sore the day after tomorrow, except biceps. I have never ever felt soreness in my biceps and I'm wondering am I somehow doing biceps exercises without actually using my biceps? Is that even possible?

>deload
Never had to, it was actually easier to hold onto the bar this time than the last time, even with the extra weight. I just need better grip strength or to use hook grip or something. I was just wondering if moving forward/backwards in the middle of deadlifting is bad and how bad you could hurt yourself if it is.

Oh k sorry; when you're saying moving, do you mean "bending"?

Not as far as I know, I just swayed backwards a bit before I regained my balance.

How often should I train rear delts? I did some face pulls and shit yesterday and my upper back is killing me.

Go Saturday. Life happens, sometimes you can't always stick to your routine and that's fine, but always try to get back to it as soon as possible. If you go Thursday you won't have a day of rest, but Saturday will give you two days of rest and a day of rest before your next session on Monday.

This isn't something you ask alleged health and fitness enthusiasts/experts on the internet. Talk to your doctor.

Slow to moderate, deep strokes for the first couple sets, rep the shit out of it when you're about to cum.

Depends entirely on where you store your fat and how fast you lose the weight. If you do it right, only losing a couple or so pounds a week, and exercise right and with weights instead of killing yourself on a treadmill, you shouldn't have any loose skin at all.

If it looks fine from the front, how bad can it be? Probably looks way worse to you than it does to others.

Long-term caloric restriction leads to better weight loss than IF. If you want to lose fat, just cut your calories back by 500. IF is a lifestyle, not a diet your run for a couple weeks to lose weight.

The bar is 45 lb, a powerlifting bar is 50 lb.

Is it really a pimple, or a "pimple"? If former, eventually. If latter, no.

Record yourself. Don't even ask the gym staff, just do it. Lean your phone against your gallon of water or something.

Vitamin D if you're in an area with little sun or it's too cold to go outside in a tanktop and get some. Fish oil if you don't eat fish somewhat regularly. Everything else you can get from a balanced diet.

What said. There's no "lower" chest muscle, not like people thing anyways. Your pec isn't separated into two upper and lower halves, there's your major which is the whole pec, and the minor which runs vertically down the side. Cont.

So I have a bit of a knee issue where my left knee hurts if I don’t truly go ass to ground. Like if I stop at parallel or lower (before my butt touches my ankles) I’ll probably have to bail on that set levels of bad.

As a result i’ve always had a relatively abysmal squat, but just recently my front squat has started to pass my (can only high bar) back squat (205lbs to 185lbs respectively)

Just wanted to ask if this is normal for people who only squat atg or if something else is mechanically fucked up.? I don’t think I’m quad dominant as I deadlift 365+ for reps.

You back could get injuried by that; you didn't fuck up but you should be steady all the time.
For the grip strength, desu I just wait some seconds before doing another rep if my hands feel sore; other people do the hook grip like you said, so try and see what's better for you; I wouldn't do the mixed grip because I like to train the classic grip too but that's my opinion

he's right, its 20kg.

why does it hurt in like an upside down v shape centered on my dick ?

When someone is hitting "lower" chest, they're just feeling a better firing of the lower half of the major. To get the most out of your "lower" pecs, I'd recommend you work your mind=muscle connection, enough so that you can pop your "lower" pecs like people do their "upper". You should feel a flex behind your nipple and below, but nothing above. Decline dumbbell bench, cable flys from about waist height, chest dips, and dumbbell pull-overs are all great "lower chest" exercises if you can consciously fire those fibers.

Possible shits from 4 scoops, bloating from the salt, crashing from the sugar, and the horrible guilt you might feel.

Decreasing the weight for a period of time, usually a week, and building back up. Useful for breaking plateaus and giving your body a rest. Some people need to deload, some people don't.

Heavy, proper shrugs and farmer's walks.

The pump. Hope I didn't get baited.

Find a chest exercise that works for you, don't fall for the benching meme, especially the flat barbell bench meme. It's awful for most people. I only do flat dumbbell, lowish cable flys, and chest dips. Also eat more.

Get some micro-plates.

Absolutely, and I would give in and binge and then feel like a weak piece of shit after, so now I just ignore those feelings. They become more rare the longer you maintain a diet, though.

Depends on how intensely you're cycling and running. Nothing wrong with a nice jog or bike ride for 30 minutes every day, but if you're going for miles or doing HITT or something you're going to burn the fuck out and need to rest.

Only spot when you're asked, and only ask for a spot if you aren't 100% sure you can nail your lift, or if you're trying to save strength and want a bench lift-off or something. Don't touch the bar or person unless they ask when spotting.

Multivitamins are a meme. Cont.

Why does deadlifting feel like the shittiest and most inefficient exercise ever
When I curl or when I do pull downs I always feel the tension in my muscles and then my arms get tired when im done
When I deadlift I don't feel tension literally anywhere even though they are difficult to do. I don't feel tired anywhere after I'm done even when I can't deadlift anymore. It just feels like I'm hurting myself and am not even exercising.
Everyone I talk to says my form is fine.
I really don't like this exercise because I feel like all that I feel like I get from doing deadlifts is a shitty lower back the next day like

At worst there's still no concrete answer as to whether or not they give/increase your risk of cancer, and at best you'll just piss out the excess and feel no different. Supplement vitamin D and fish oil if you can't get enough naturally, eat clean and get everything else from actual food.

How's your diet? Sounds like IBS.

Question for the doctor.

Had the same problem, but I'm 23. It was the porn and fapping for me. I did noporn + nofap for 3 months and the problem went away. No when I do fap, it's once a day, a couple times a week, using my imagination or nudes of my wife. I started taking Zinc and I think that's helped a lot too.

Are you new to lifting? If you're new you should be doing a three day, full body-routine to build a base. If you're intermediate and feeling fine, you can definitely workout 5 or 6 days a week. I'm on a 6 day PPL and it's fun.

DOMS are NOT an indication of a good workout. As long as you're bracing properly, you're fine. I'd still recommend you isolate abs, though. Heavy squats and diddies along with a good diet make for a strong, decent looking core. Heavy squats and diddies along with ab isolation and a good diet make for a great looking core.

You don't have to eat right after. There's actually some studies that show not eating for a couple hours after working out boosts growth hormone levels. Regardless, you won't lose anything by not following the law of the "anabolic window".

>stumble backwards a bit when deadlifting due to weak grip strength
I don't understand this. I don't see how you'd ever stumbled back unless you leaned back at the lockout or ripped the bar off the ground like a madman and the momentum took you back a bit. Either way, you fucked up. Farmer's walks and timed dead-hangs for grip gainz.

Are your biceps firing well? Do you get a pump? If yes, could just be that you're not working them hard enough.

Form or bracing is probably off. My lower back always feels fine the day after deadlifting.
Try romanian deadlifts. You'll definitely feel tension in your hamstrings.

Check'ed. Also every time you train shoulders you should train rear delts. You should train your rear delts more than your anterior and laterals. Super important muscles. They keep your shoulders from internally rotating, help prevent you from snapping your shit up when doing bench presses, and make your back look nice. You can forgo isolating them every shoulder session if you're retracting your scapula when you do pulling exercises like you should be.

I'd get some physical therapy for that if you can. Not the end of the world by any means, but not normal for your knee to be unable to take the tension of a parallel squat.

Been having headaches at the gym if I go heavy, doesn't matter what exercise. Should I just pop an ibuprofen before workout until it goes away again? It seems like a mild form of exertion headaches, but I've been checking my breathing and I take in more than enough water.

If you have a sore lower back the next day, you're doing them wrong. Either your form isn't great or you're not bracing properly. Probably the latter. Watch Alan Thrall's 5 step deadlift video and see if you're doing all of that. If you are then it's definitely bracing. I used to brace by only pushing out my upper abs, when I started bracing down and out, it was a game changer. I have abs on my back because of diddies now and unless I'm ego-lifting and pulling a weight I shouldn't be, my lower back is never sore.

>I get from doing deadlifts is a shitty lower back the next day
completely opposite of what most people experience, deadlifts is the single best exercise to relieve lower back pain and general posture improvement.

I already have rounded shoulders, I just wanted to know how often I should train them so I don't make everything worse than it is.

Are you bracing correctly? Could be doing it wrong and forcing blood into your head.

How do you stay so much time with no fap? Isnt that bad for your balls and prostata?

So I'm getting lower back pain after squatting, not so noticeable when working out, but much more after. Could it be that I'm not bracing properly? Could having APT be part of it?

I think so considering I've been lifting for 1,5 years and never had this problem before, but I'll make sure to extra check it next workout.

you need to stop for longer sadly