QTDDTOT

When does the narwhal bacon?

black coffee reduces the risk of heart disease if I remember correctly senpai

Pretty much all of them work.

If you want something super basic, this is the one a coach I trust gives out to brand new lifters.

Three non-consecutive days per week:
Squat 3x10
Bench 3x10
Row 3x10
RDL 3x10
Lat pulldown 3x10

If you get ten reps on all three sets, add weight next time. If you don't, keep weight the same and try to get more reps the next time. If you do your three sets and haven't managed to beat your previous numbers (either more weight or more reps), add another set for that session. If you feel like doing some light isolation work afterwards, go for it. Just don't kill yourself.

Won't last forever, but it'll get you started.

All the beginner programs are pretty much the same, what is important is actually going to the gym and doing some work. I would recommend greyskull linear progression because i agree that AMRAP sets are GOAT and power cleans require proper coaching

think that through...black coffee reduces heart disease, but adding a splash of milk takes away its heart disease fighting ability?

...

Has anyone tried the program The Bridge?
I'm on week three now after doing SS then Texas Method. It's feeling pretty good, although I haven't had a high stress week yet. Anyone done it? Any comments?
Any ideas for what kind of program I should do afterwards?

How far do you think that guy could overhand throw that kid like a football out over the water?

Alright cheers. Another quick question, do you include the bar weight when describing how much you're lifting?

Squat help:

So I skateboard (not as much as I used to), and me and my friends have started getting into it again, and I completely forgot how chronically sore it makes my hip/glute/lower back region with I think pushing.

How do I stop this happening? It's starting to affect my squat, as I get a sharp pain in my hip going into the hole and I'm losing strength as a hip extension. I'm trying to stretch and roll but I think I need to do more.

(when you push you kick your leg forward then kick along the ground, me and my friends have all found that after years of skating we all have a bad hip on that side).

Usually yes.

Is it possible to make good gains going into the gym and just doing what you feel like (of course still lifting heavy)? Some ripped people i know do this

I was underweight and never did much of anything before I started lifting. So far I haven't been doing cardio because I was afraid of losing gains. My cardiovascular system is pretty weak and I start breathing hard after jogging for a few seconds and now I can't do more much more weight on some exercises like squats because I get too winded. What's some good ways to improve cardio? Do I have to do high-calorie burning exercises for the best improvements? Is it bad to do cardio in the cold of winter?

Hey guys, I recently became a blackjack dealer at a casino. Its 8 hour days of course but the work is like fucking excruciating on the body some days. The way you have to stand at the table while keeping all 7 hands in view for game security is just destroying my lower back, and my shoulders aren't appreciating the repetitive movements of dealing cards etc. I find the back pain to be similar to when you wash dishes, standing up maybe leaning forward a bit with shoulders down and forward with alot of reaching.

What stretches, exercises etc can I do to help with this?

i would say maybe alternating between your switch and normal stance? gotta keep your muscles ballanced user

Sure, why not? In moderation of course. Yes, I think they're faggoty but they're not gonna damage your health as described.

A week off a couple of times a year is a good thing. A week off a couple of times a month isn't.

Retract at the top. Work your back dynamically with them.

Always use good form on competition lifts. Save the cheat reps for BB shit exercises.

Walking on an incline treadmill, or bicycling machine or outdoors, are good low-impact cardio and neither does much to make you sore. Start with 20 easy to moderate minutes and work to 30-40 moderate minutes over time, doing this on 2x a week on days you don't lift will work well.

BFS flexibility 1-2-3-4 is the GOAT program for general flexibility. For your stiffness, counteract with rows, reverse flies, pullups.

How do manlets even make it?

Is the Guido Pump a meme or is it legit? Has anyone ever tried this?

15-20 bicep/tricep supersets apparently.

if you’ve been working out a lot for months on end, its a good idea

I do skate switch heaps hombre, I can like sw fs flip, sw fs bigspin so I don't neglect it. It's just frustrating that I seem to have to skate 100% of the time switch because of hip pain.

I want to get good at bodyweight stuff like basics (pull ups, push ups, etc), and also other stuff like handstands. I've always been terrible at this. What routine (to supplement my normal one) would be good for this?

Hello what
If you want to get good at pull ups and push ups, you do pull ups and push ups.

Do as many as you possibly can, and the next time, do even more than last.

How do you be less self-conscious in the gym? I'm not worried about people thinking I look like a twig, I get nervous that people see me with slightly wrong form or just acting awkwardly.

How do weights work?
Is each side 1 ton, or is each side 1/2 a ton to equal 1 ton total?
Does the weight of the bar factor in at lower amounts?

The label on the plate is how much it weighs. That bar will weigh 2 tonnes. The bar's weight factors in at any amount... the thing is 20 kg (45 pounds) usually.

The same applies to dumbbells.

The weights weigh as much as they say they weigh. Your picture is each ton + the 45lb bar so 2tons and 45lb.

1 plate would be one 45 on each side plus the bar so 45+45+45
2 plate is two 45s on each side plus bar so 225
etc

How dangerous is smoking cigarettes REALLY. I have a chronic disease and read that nicotine helps immensely. Should I start smoking ?

Get big.
Once you're big you won't care what anyone says about anything.
You'll only care about larger people, there will be very few, but you will notice them all the time.

connor murphy is 100% not natty right?

Guys I've been scared of doing leg presses and cleans ever since I've seen the videos of thots breaking their legs. Do I really need those exercises or are squats and deadlifts enough?

smoking is pretty bad, you could use nicotine patches or gum probably healthier

I excercise 6 day a week, 3 days boxing 3 days full body. This is my weight, goal is 75kg leanbulk. I'm eating 3000kcal a day. Should I increase the intake? Thanks!

Squats are better than leg press, deadlifts and cleans both have their place but you can certainly build a good amount of strength and fitness without the clean.
If you learn and practice the clean with good form don't ego lift and don't do stupid shit like max reps for time,

looks like you need to.

Sup guys!
Yesterday, after donating my blood, I ate something that fucked up my stomach (not sure what, in any case considering what I ate it wasn't in big quantity). I still feel sick, and can't really stomach anything. Can I go without eating for the moment, or should I at least try to hit my protein goal for the day?
Thanks! And merry xmas!

Yep

okay, how much would you suggest? Like everybody here I'm insanely scared of increasing bf% by too much

>stall on OHP, bench, cleans for a couple of months
>stall on DL due to grip issues
>squats keeps progressing

I feel stuck at the beginner-tier weights with no progress in sight, can this be fixed by changing the program (SS currently) or is this most likely form issues?

Push ups/pull ups yes, but I was looking for a routine with more advanced stuff like handstands

In the gym, if you're working hard no one cares what you look like.

nsuns baby

bamp

Yeah kinda ... As long as whatever you feel like doing involves lifting increasingly heavier weights

Is there any value in these or am I wasting money?

If cucking is something evolution made sure to not leave out why do we fight against it?

My doctor prescribed me a sleep aid and anti anxiety pill called remeron

Forums online say usage causes weight gain

Does this mean I will gain weight even if I maintain a caloric deficit? Will I not be able to lose weight in a deficit?

What kind of physique would 5 x F diamond press-ups, chin-ups, BW squats, leg raises, and 6 x 400m sprinting get me if I were to complete it 3 times a week?

enjoy being cucked faggot

I guarantee you they mean increased appetite which leads to weight gain, not weight gain for no reason.

When you don't count your calories (like the average pill-popper), you aren't aware you're eating more and you blame the pill

:(

>I guarantee you they mean increased appetite which leads to weight gain, not weight gain for no reason
Perfect that’s what I wasn’t sure about

Thanks I appreciate you

Np user, good luck with the meds

not the other guy but just as extra input iirc non existant thyroid can only lower tdee by 200 or so cals

That depends on the medication. Many cause increased appetite but there's also ones that can divebomb your metabolism, cause bloating/retention or otherwise fuck with your weight separate to your calorie intake.

how do you tell if you are a framelet

what are the healthiest type of nutz to snack on

that you could eat every day. or at least once every 2-3 days

fuck nuts

complex carbs(wheat bread, wheat pasta, oats) are g2g

sunflower seeds. even better if you peel them yourself, you'll end up eating less

I also love walnuts, put them in the microwave for a few minutes and they're delicious

can't go wrong with nuts, but they do have a lot of calories

already eat oats every morn and wheat pasta before a workout

what are some healthy things to snack on

Bumping this.

>can't go wrong with nuts, but they do have a lot of calories
Any similar healthy snacks (and low carb) that don't have 200 cals per .25 cup?

Also need this
Any examples of "weak" vs good frame?

I love cottage cheese but a lot of people hate it. You could try that.

What I also do is I mix protein powder with water and baking soda till it's a bit like batter, then microwave for a few minutes. Turns into a cookie. Low calorie, high protein and tastes good.

I started working out with a cut (i know it was a mistake) and now my bulking period is over. If I use the same plan for cutting will it go faster than before? Am i going to lose weight faster because of my new gained musclemass?

If it's going to make you physically sick to eat, don't eat. Either that or eat easily digestible foods that you can manage just to get some calories in (soup, brown rice, ripe bananas, etc.). Going for a day without meeting your protein requirement isn't as bad as being sick and not giving your gut the time it needs to recover. Feel better soon, friend.

We'll do that, thanks!

holy shit does that actually work? i gotta try that

How do I get swole?

About assistance work like Curls and lateral raises: Do I actually have to keep track and focus on achieving progressive overload through some kind of manipulation of volume and intensity? Can't I just pick some weights, go close to failure for 3-5 sets 2-3 times a week and call it a day?

Yep, tastes pretty good. I usually add in stevia too to make it sweeter. Can add vanilla extract though it already smells good if your protein powder is flavored (non-flavored won't taste nice).

You can either leave it in for 3-4 minutes (will be softer and a bit tougher to eat) or 6-8 minutes (crumbly like a cookie).

With baking soda it rises and it's quite a lot of volume and very high protein

Stop being a nancy boy and stop drinking coffee at all, drink tea like a man

Keep at it. The feeling goes away after a few months as you get more comfortable. And is correct as well.

Does anyone know of an upper/lower split that
>is balanced for strength and size gains
>is four days a week
>isn't PHUL

Total beginner question
Let's say I'm planning to go to a gym but in the meantime want to do some exercise at home since I can't afford it yet
But the only equipment I have at home are two dumbbells. Now, I can figure out how to do the exercises by looking them up, but how hard should I push myself with the few I can do with just the dumbbells?
For example if I'm doing curls should I do as many reps I can (can't get to 15 anyway) then rest for a minute, and repeat until my arms are too tired to go on?

This question is hard to interpret. Are you asking if you have to lift properly and intelligently in order to achieve the results you want?

You don't have to repeat, just make sure you eat. Consider this time before you get to the gym "conditioning" for heavier weights. GL bro.

What are some chest exercises that don't involve the triceps too heavily? I have ulnar subluxation ("snapping triceps syndrome") in my left elbow and that's preventing me from doing bench type movements.

What do you mean? Doing more than one set has no benefits? I can only do a few rep every set because I'm pretty weak, but I can do a lot of sets before feeling tired... Not sure what's up with that

Try pec flys either with dumbells, cables, or a fly machine.

ive reached 1/2/3/4 and looking for some 4 day bodybuilding oriented routine. plz help

Look up the AllPro dumbbell exclusive version as a possible option before you start going.

Overall, yes you can convert a bunch of the movements to dumbbell veriations but many will be less effective or work slightly different muscle groups.

You'll also be wasting more novice gains the longer you wait using a less effective method. Compound barbell lifts do amazing things to the human body early on and will be a huge boon to your general strength allowing you more options to isolate after getting a good base strength.

I'm eating 1200 calories a day, around 1/3 is for breakfast and the other 2/3s are for dinner and I drink water throughout the day. I asked the guys in /fast/ about this and they said splitting my meals like this could be fucking me up, is this true?

My hips shoot up before my chest comes up when I low bar squat. Do I just need to get a stronger core to fix this? I legitimately feel like I'm getting an ab workout whenever I squat because I'm new to actually bracing.

The only people who fast browse /fast/

Where is a good place to get a cheap pair of running shoes in the sales to see if I enjoy running? Also how do I carry a rather large phone for music?

I'll look into those. How about dumbbell pullovers, are they any decent?

Yes, but it will generally take far longer and not work things evenly.

Just doing them.

gf wants me to stop strength training and instead focus on cardio

the right course of action is of course to continue strength training?

Form issue.

>bodybuilding routine
take gear and hop on a bro split and fuck around

if you want to stay natty, rhen focus on gaining strength compond movements and do accessories to focus on weak points.