Old one is hitting limit.
Do any decent programs exist that incorpororate more than just lifting? Talking cardio, lifting, mobility, etc. all factored into it. Ideally would be 3 or 4 days a week.
I've spent 95% of my energy the last couple years in the gym on purely lifting, but the gains have slowed down immensely and I want to focus a lot more on health/longevity. Grinding volume for all of 2018 for only 1 lb of actual muscle every 2 months isn't worth it.
>3-4 days a week
never gonna make it pussy, 5-6 or don’t bother and go back to the machines and treadmills
I already have made it, just want to maintain current physique and focus on cardio.
QUESTION:
I have had a pretty low libido for the past 4 or 5 years. (I'm 20). I fap 4-8 times a week, sometimes with porn sometimes without, but it's never because I feel the need to or that I'm horny, but because I feel like I SHOULD.
I ask friends how often they jerk off and I get answers like once a day, or three times a day or some crazy shit and I wonder why I don't feel the drive to do that.
I've gone nearly two weeks not fapping while on vacation and didn't feel the desire to fap a single time.
My test is normal, high actually (906ug), I'm 5'11, 155lbs, I lift a few times a week and cardio once or twice a week. I eat healthy, take Zinc, D3, K2, Ashwagandha, Mg, Methylfolate, and Wellbutrin.
What is wrong with me?
posted this in last one just before it reached post limit
>last week hit deadlift pr of 125kgx5
>attempt new pr today
>warm up reps feel weirdly hard/uncomfortable
>get to 112.5kg and can't even pick it up for 1 rep
what causes fluctuations in strength like this? my diet is consistent, could it be poor sleep? This isnt the first time this has happened. I'm doing madcow 5x5 btw
Low testosterone, probably.
read,
>My test is normal, high actually (906ug)
lack of recovery.
follow the madcow prescription for resetting one lift. searchh the page below for "reset".
Why do I need to do a 3 day a week routine because I'm beginner? I'm curious.
I've got postural problems, and I've been told to work my hams/ass/abs/rear back etc directly. None of the routines in the sticky mention anything of that, based purely on the 'beginners don't need all that shit'
Reddit's (inb4 reddit) PPL has you lifting 6days per week. What's the problem with doing that, I have nothing else to do all fucking day cause I'm a NEET.
Also bodybuilding.com has a few routines for beginners that are also 5-6 days per week.
Is there a specific reason why the 3 day per week ones are so popular here?
I have the same issue, go to your endocrynologist and do the full spectrum of hormonal checks. E.g. I have found out I have a little bit too high prolactine (everything else was fine including test, estrogen, progesteron, lh, tsh and what not) and in general there 3 things that can cause this: brain tumor, lung cancer...and over-intensive physical activity.
tl;dr if you push yourself to the limit, you will FEEL those limits catching up with you
I heard that if I keep rubbing my clit/nipples they'd eventually become way more sensitive, is this actually true or just some ol' bs? Would a vibe work instead of hands?
Chalk helps.
Also remember that sleep effects grip significantly. You can eat a solid meal but without good sleep i find DL hard. Also make sure you flex as hard as you can to activate your muscles more and slow on the decentric motion.
What's the best place/way to learn proper form? I'm getting anxiety that I've been exercising wrong all this time.
How to start working out again and eating healthily after not doing so for over 6 months?
I used to be a power lifter in uni with a decent wilks, but to reach it I ate a fuck ton. After I moved away from the club gym and started working full time, my motivation and nutrition went to shit. Same food pattern, but only incidental work outs. Now it's even worse since I'm about to lose my job soon.
If you are a true beginner you can basically work every important muscle of your body using compound exercises 3x a week. Going 6 days and doing just isolations is a waste of time because it doesn't do anything that the 3 day routine already does. The reason for more days is for when you can't get enough volume out of a typical 3 day routine.
I am currently 5'10 204-207 lbs.
Id say 90% of my weight gain was due to drinking, I dont have a problem, but i enjoy going out. usually 3 nights a week. I am stopping now because i want to be ready for my buddies bachelor part end of march, roughly 100 days from now. id say i drink 25-40 beers a week.
I bench 315,old was 325 dead 525, old max was 575, and not sure about squat since i messed my hip up, but was 425. so im not just a chubby fuck, i do have some muscle under there.
realistically, if I don't drink until the end of march, how much weight can i lose. I want to get to around 185.
20 pounds seems like a lot, but thats really only 1 pound every 5 days, just cutting out the booze every week, i should lose over a pound a week, on top of the shit food i eat while drinking.
The sticky says that fat loss and muscle gains only happen together if you're a beginner.
How long should I expect for that to be the case? I just started working out two weeks ago.
531 (if you read the book) talks about various things, its not really "programed" into it but he talks about what it takes to be successful.
Off the top of my head
3-4x 30 minute cardio session a week
3x daily mobility
various recovery strategies (8-10hrs of sleep daily, 30-60 minutes of rest daily such as meditation or nap, weekly massage, epson salt baths, etc)
Honestly most of the stuff like mobility and cardio is really something that is going to be so individualized that its harder to program then even lifting.
Hire a trainer for a couple of sessions.
If you can't do that for some reason, take a cell phone video and ask for tips on a fitness forum like here.
varies a bit by individual such as how fat you are, how sedentary you are/were, etc. 3-6 months for most, maybe as long as 8-12 months. Realistically you will need to monitor your progression based on weight, measurements and weekly or so pictures, to determine when you stop the recomp
How do I look harder? How do I make my muscles appear less soft?
Low rep ranges?
Should i alternate legs when doing lunges or do one at a time?
Low bf%
Rep ranges doesn't effect density
But less fat on a muscle will make it harder
I saw a guy at the gym today doing sumo deadlifts, but with the bar starting up on the cage safeties (and fairly high up). In the end the entire rom had the bar moving *max* six inches. Is this a legit thing or as stupid as it looked?
Yes, 5x5, 10x3 with heavy weights will work. Typically its better to split up lower rep strength work from more hypertrophy work depending on your split. Have a strength day and have a day for more volume.
Sounds like a sumo rackpull, seems kind of fucking dumb. Its not to say that rackpulls don't have some benefits but seriously over rated ever since alpha destiny started getting popular.
Dehydrate and/or decrease your bf%. Anyone who says anything about rep ranges or programming are probably wrong.
Alternate.
What's the difference between ego lifting/too much weight and just pushing yourself?
Is rowing a good exercise for a beginner trying to lose weight on a tight schedule? It doesn't hurt that rowing can be quite enjoyable, but I don't know where it fits into a regular routine outside of 'weights'
Calculation. If you're lifting 105% of your max and you know how to bail you're fine if you're feeling it. If you're squatting an extra plate because Chad's behind you, don't.
]It's cardio. It's good, recommend a HIIT or tabata routine. Way more time efficient and has anaerobic qualities.
will 3x12 build strength
Never placed rowing as cardio, but alrighty. Although what are HIIT/Tabata?
High
Intensity
Interval
Training
t-nation.com
Anybody here ever try the Power of 3 routine from T-Nation? Trying to maintain muscle and improve cardio and other aspects (I'm OP). Seems pretty minimalistic which will give me more energy for other things. I would definitely change a few exercises out, but the format would stay same.
Yes but slower than 3x5 or 5x5
Am 5'7 manlet at 164 lbs.
My 1rms are the following in lbs:
145/225/305/330 (I fucking hate deads)
C-can I start focusing on hypertrophy now.
Yeah probably. Not sure a full bulk is for you depending on your BF distribution, but 3x8-10 should be ok.
Continue strength training your deds though user it'll help in the long run.
CUT YOU FAT FUCK
how do I rid myself of my abnormal symetry?
i followed fit advice and started a month ago to lift weights but now I look weirder
You might just be unlucky with the fat distribution m8. I'm assuming the lower you get your BF% the less it'll be noticeable.
8 liters of liquid a day, safe or not ?
i need to hit the crunches tho
25-40 beers a week is a problem.
what is you lads' pause squat to regular squat ratio?
Pause should be an accessory at less significant weights and probably
Can I do intermittent fasting while bulking or is it only really effective on a cut?
I cant record myself at the gym I go to how else can I make sure my form isn’t terrible?
I go to YMCA if it matters
Mirrors. Or proper development. Stalling or injury are usually the biggest signs of shit form.
>25-40 beers a week
is this physique achievable natty? higher bf% + muscles allows for a pretty big size, he looks like he lifts with clothes and although he has some fat, he is lean enough to have some definition and look good without a shirt on
again, PHYSIQUE, not asking if his olympic performance is natty.
looks like alphadestiny
My back has been hurting I think from squats, how should I deal with this? Should I deload? If so, how much?
Sticky. If you're total noob I recommend deloading completely and working on your form while adding 5-10 per session a la noob gains.
i was talking about approximate 1RM/5RM/whatever
This is a goofy ass question but,
I want to do hanging leg raises but my pull up bar goes in the door frame so I can't hang straight from it unless I bend my knees :/
any ideas?
How do I push myself? I always just give up when it starts to get hard. I used to be really good at 'go until failure' but now I just can't
Will deadstop rows give me lats?
lol, not really, torokhtiy has a bit more fat but more size. He is also 5'9 while alpha is 5'5
do you expect a written response on Veeky Forums is going to change anything? cmon. people here will hod your hand when it comes to programming and diet planning and shit but holy fuck how addicted to the internet do you need to be to ask us for how to find motivation?
wow, yea I've had plenty of lab work done and always have slightly high to upper levels of prolactin and cortisol, but my endo didn't seem to give any recommendations on lowering it.
But this was after a full summer of little to no exercise which contrasts with my usual amount.
It's not motivation. I never miss a session.
switch up your routine
I want to start masturbating less often. Should i slowly get used to doing it less and less or should i just go right in not masturbate for as long as i can?
for russian twists, is it better to hold more weight closer to your body or less weight with your arms straight out?
Assumption: you are doing this exercise to target your obliques
Corollary: don't have your shoulders be the limiting factor, decrease the lever arm by holding the weight closer
you are correct, thx for the info. i was just worried that holding it close makes it more of a lat workout (keeping back straight at that angle with heavy weight) than obliques, but i'll keep at it
the lats do have a small role in rotation and is why it's near impossible to get a full lat contraction with a bilateral movement but you'll be fine
got incredibly painful black dots inside the veins on one side of my tongue, I'm dying aren't I lads?
>he fell for the mewing meme
what is mewing?
>this is how I benched today, tell me if I'm retarded
95x10
145x8
195x5
250x1
235x2
235x2
225x3
215x5
I'd go to a doctor. tongue cancer strikes young and isn't a joke... hate to say it, I mean, 95% more likely it's just a random infection or something. but if you have medical insurance or free health care, err, you'd be dumb to just ignore it.
going to book in at GPs if it hasn't cleared up in a few days
how do i do more than 3 pull ups
do as many as you can then finish the set with negatives
No point in doing extra volume at lower weights. I get that it feels intuitively right to do so, but you should be priming your body for the sets ahead so stick to 5 or less reps per warmup set. Instead focus on being explosive so when you get to your working sets, you'll be ready to push hard.
it seems like a lot but they are just bud light
Im running out of my regular protein powder. I was checking my cupboard and found a whole container of a different brand, but with similar nutritional info. The catch is that the new protein has some soy in it. How badly will this affect my gains?
Stop going on /pol/, the soy meme is absolute bollocks.
I calculated my TDEE at 3,196 cal a day to cut weight and I feel kinda stuck as to what foods to actually eat to get that number a day. Are there any apps that could help with that sort of thing? I'd prefer to eat "clean" but I want foods that will repair my body post lift, what do?
This is really fascinating me, so any insight would be great.
>have a 74 year old grandma
>she has a trembling hand from about age 65
>gets it checked up, nothing serious, just an old age thing but it doesn't go away
>she visits me for Christmas
>he hand is not shaking
>ask her what happened
>she shows me a few exercises she did
>it's literally holding her hands in something like the om position for 5 minutes a day
>apparently the fingers are connected to different body parts and you can "heal" them by massaging them/doing these exercises
>thumb is head, index and middle eyes, the others ears
Literally what the fuck? This is literally granny-science but it healed her problem. How does this work? Power of belief?
seems like your grandma started injecting HGH and trolling you with meme exercises
I can bet that you haven't noticed her swole traps
she has a typical grandma body, strong af though bless her
Is there a certain point at which I should think about investing in some knee wraps or sleeves?
I can currently squat 3pl8 for 2 reps. I don't do any other crazy ass exercises besides the big 3 for powerlifting
what do knee wraps and sleeves do? also what's the thing people put on their tummy too?
Fuck if I know about the knee sleeves/wraps... probably congruent to the weightlifting belt which helps improve core activation (and helps prevent hernias)
>om position
Wut
I'm tried of doing PPL and I feel like my gains have stalled. Eating more is getting me fat. Should I do Blaha's ICF or something? Here are my 5 rep maxes:
Incline Bench - 195 lbs
OHP - 135 lbs
Rack pulls (I don't deadlift) - 575 lbs
ICF is a beginner's linear progression program. It would be a poor choice for you. You'd make some progress initially simply because the reduced volume would eliminate some fatigue, which will enable you to display more strength, but it's doubtful how much actual progress you'd make.
Pick something with a rate of progression that makes sense for where you're currently at.
Something like?
Honestly I'm not personally a huge fan of most of the standard intermediate programs. Like a little more freedom. But if you're just looking for a change of pace really, I think pretty much any switch will do you good.
The worst thing that can happen is that a month or two passes and you still haven't gotten stronger. No big deal, just change to something else.
Some suggestions:
- one of the intermediate 5x5s (Texas Method, Madcow, Bill Starr's heavy/light/medium). Last one is my favourite of the three.
- a 5/3/1 variation. Plenty of viable options here. Make sure you don't just do the vanilla program.
- one of the Renaissance Periodization intermediate programs. More of a bodybuilding flavour with less focus on performance on individual lifts.
- something entirely different e.g. Dan John's Even Easier Strength. Awesome program.
Thanks a lot! I don't think my lifts are at an intermediate level though. But I'll give them a try to see if I can make some progress
What you're actually lifting in pounds says little about your level. The fact that you're currently stalling does though.
Alright then. Which one would you recommend for a bodybuilding type approach?
Renaissance Periodization normally. However, because you've been doing a high volume bodyboulding routine for a while, you MAY respond better to a low volume strength routine. Consider doing perhaps Bill Starr's Strongest Shall Survive for something like 12 weeks, and then switch to RP.
when doing face pulls, the height increments on the rope machine go just above and just below my chest, is above or below better for my rear delts?
Use one variation for a month or two, then switch to the other. You can also use an even higher point and do "overhead facepulls".
All are legit options.
I can only workout my upper body due to an injury at work so no lower body exercises aside from walking.
How do I do the regular MxWxF workout now if I can only hit upper body? I've only been doing pullups, bench press, and military press for now. I don't know if I can keep that up since I remember you needed 48-72 hours to rest those muscles.
Help me bros
Below means more lateral delts, above means more lats. I'd go with below