QTDDTOD - AAAAAAAAAAAAAAAAAAAAAAA Edition

>bodybuilding.com routines
you mean broscience headquarters shoving out programs from fake natties who dont know anything about programming and just want to sell supplements as evident by the program's creators saying, "this workout plan wont work unless you do the supplementation exactly as written?"
yeah I fell for that when I was a beginner like you

Has anyone tried yk11? What gains did you experience? Any sides?

Just started a stack with lgd

Do you lose gains if you gym right before sleeping?

absolutely not

This question is more about mental health.

Do games like this actually help out your brain? Or is it just a placebo?

I've been thinking about doing puzzles or something to help work my brain a little bit. So anyone who's had experience with this sort of stuff mind replying to me and help me out with this question?

Naa, but it can fuck with your sleep if you don't at least have some kind of cool down routine to get your nervous system back down.

Playing those games will make your brain good at playing those games. If you want to be better at something in particular then practice it.

Yes.
They'll help keep and build your mind.
But other things like learning a new language, practicing an instrument, writing things down with a pencil and paper, using your non dominant hand, learning some new thing every day, trying out new things, crossword puzzles, basic math, etc etc etc.
All of those things work.

I just want to get some more wrinckles in my brain.
I have a guitar that I haven't used in a long time, maybe I should try to relearn it. Is using my non dominant hand even possible to learn?

age 22
weight 212lb
height 5'8
bench 305lb
squat 335lb
deadlift 405 lb
OHP 165lb

>mfw can barely squat more then my bench

how is this a question? squat more and do more vertical pressing, because your press is way behind too

was it supposed to be a question? i thought we where just sharing are lifts.
yea i acutally ask Veeky Forums a couple months ago to bump my sqauts and you guys suggested 5 3 1. have been doing it ever since

Yeah and it's a hassle but even the attempt at using your nondominant hand is novel enough to cause positive mental growth.

531 is trash if you want to improve your squat. Not enough volume, not enough frequency

This is a reminder that most of fit doesn't lift. 1/2/3/4 should be easily attainable if you're actually doing those lifts with a decent program.

As for the GF: stop being autistic, stop browsing Veeky Forums so much and go outside, meet people ffs. Veeky Forums isn't a hobby.

I'd probably say squat and diddly for me, I have long legs and a short torso, I was hitting 1pl8 ohp after 6 months of lifting when I was 14. I shouldn't have stopped lifting desu

at least search the catalog you fucking idiot. Don't start two QTD threads at the same time. You're just splitting the retards and the advice.

Don’t have anyone to tell but you guys, I just signed the paperwork for police academy today, training begins next Monday with $60K starting.

Really fucking pumped, sorry for shitting up the thread

be sure to shoot on sight and scared for your life all the fucking time

Watch this and take it to heart
youtube.com/watch?v=MYwd0Wus5Ik

Told myself I'd get a shave and a haircut once I hit 1000#, hit it in November and got my hair chopped but chickened out on the shave because of my stupid fat face.
Is it better to look like I'm hiding my fat jaw even if the beard is homeless tier or should I bite the bullet and shave it then shed some weight to unfat my face?

Ab wheel?

You cheeky cunt

Dyel 150lb 5'7 been lifting for 2 months. Finally getting autistic about it. Is this alright? Been rocking this kinda ratio for about those two weeks.

Does having love handles automatically make you fat as a man?

Is MyFitnessPal's food database public? Is there a public database?

Would this routine be alright for bodyweight at home?

20 bodyweight squats
10 push ups
20 walking lunges – 10 each leg
10 dumbbell rows (using a gallon milk jug or another weight)
15 second plank
30 jumping jacks
repeat three times

Just want to maintain as much muscle while I'm losing fat.

How do i prevent or get rid of doms? Right now I simply cant do squats more than once a week because the pain stops me from breaking parrallel. But i get severe doms after every workout even though i've been working out for over 6months as well.

Also, might these extended doms have anything to do with low test levels? I have most of the other symptoms of low test, which makes me think it may be responsible for this too.

If you eat over maintenance for a few days and gain a bit of fat, will you lose it and go back to "baseline" if you resume eating normally at maintenance? Or do you have to go on a cut?

I overrate a bit over xmas but only gained maybe 4 lbs. I want to go back to how I was but don't want to start cutting again.

do a proper warm up and cool down, stretch the next day, DOMS should not be lasting a whole week. How much squatting do you do when you squat?

Around 100lbs for 5 sets of 5, with around 20 bodyweight squats as a warmup, is that a good enough warmup?

What kind of cool down should I do for squats, and what stretches the next day?

if it's challenging for you then it's good. But it looks pretty easy, a 15 second plank 3 times is fuck all.

I have a huge vein in both my biceps but my arms are still lanky as fuck, what the fuck is that about?

Also, when I eat I feel sick sometimes and I have no appetite. How am supposed to into bulking?

Stretch the muscles that hurt, Quads, glutes, maybe hamstrings.
Your warm up is lacking a little but its hard to add many step ups to 100lbs i guess 20 bodyweight, 5 empty bar then add 20lbs do a rep add 20lbs to a rep then do your work weight.
A cool down could just be a short walk and some stretching.
You are probably getting so sore because your body is not used to working very hard or repairing itself after working hard.

Vascularity is mostly just a sign of low bodyfat.
Feeling sick and not being hungry are just how bulking goes bro.

>Day 1
20 diamond pushups x3
Add a set every workout if you can, if not, every week
>Day 2
10 pullups x 3
Add a set every workout if you can, if not, every week
>Day 3
20 squats x3
Add a set every workout if you can, if not, every week
>Repeat
If you engage your core during evert rep you won't need to, but you can throw in a few planks (try 1 minutes x 3) at the end of your main workout.

You might have trouble getting started on pullups. You can do rows and/or negs untiul you're able.

>Right now I simply cant do squats more than once a week because the pain stops me from breaking parrallel.
>I get severe doms after every workout even though i've been working out for over 6months as well.
what's wrong with you? it's like you dont even read what you write, IF YOU DONT WORK A MUSCLE OFTEN ENOUGH YOU WILL GET DOMS

it's like your intelligence level is in the bottom 5% and stop being a pussy

>low bodyfat
B-but where are muh abs?

>Feeling sick and not being hungry
But I mean from first thing in the morning I can barely finish my breakfast.
I'm fairly sure I'm heavily depressed too but that's why I life I guess.

The veins on your arms are large and close to the surface so they become visible long before abs

>B-but where are muh abs?
Your ab muscles could have non prominent muscle bellys, so you need to build them up.
and/or you likely have a body which preferentially deposits fat on your stomach rather than your arms.

>fat on your stomach rather than your arms.
Thanks user, that's likely where I'm at. This is normal for men though AFAIK.

>1 pl8 OHP
>2 pl8 bench
>3 pl8 squat
>4 pl8 deadlift
>no gf

Today I did OHP and I felt pressure on my spine when I finished a set. So my form is probably not good. Help?

Might be a bit of a silly question, but I'm planning to work out around 6 AM in the morning (before I attend uni). Does it affect my gains/workout if I go to the gym without eating breakfast?

You have us, user.

Have you tried speaking to women 1 set AMRAP every day
you are probably leaning back to do a standing bench press, also make sure you are bracing hard during OHP
As opposed to 6am in the evening? If you can train fasted there is no difference but a lot of people struggle with energy levels if they don't have some food before training

I sometimes train fasted, it's not too bad though I have more energy if I have some food before.

I have more energy in the morning rather than the evenings, don't know how people go after work/school at all

Generally low back pain happens if you lean back while pressing.

First thing to do is check your overhead mobility. If you are physically unable to reach fully overhead, then you must compensate by leaning backwards, which is bad.
Google "back to wall shoulder flexion test". If you can pass this test, you're free to OHP, if not, you need to work on mobility first.

Provided your mobility is OK, here's what you need to do:
Make sure your keep the bar very close to your face so it doesn't drift out in front of you. Your elbows must always be directly below or in front of the bar, never behind it. When locking out, the bar should be in line with your ears.
Tense your abs to keep your ribs down and prevent them from flaring out.
Squeeze your glutes as hard as possible.
These two last things should be happening throughout the exercise, and will help you maintain proper alignment.

If you have trouble accomplishing the last part even after some practice, google "anti extension ab exercise" and work on that.

I train first thing in the morning. I chuck a shake with whey and maltodextrin + some caffeine right after bed. It's in circulation by the time I'm done with my warm-up.

Been doing this for years and it's working just fine.

I find that compared to training in the afternoon, it takes a little longer to get properly warmed up, but I'm usually more focused because literally nothing has happened during the day that can distract me.

Im gonna give blood tomorrow to check my testosterone levels. I have exactly 24 hours. What do I do to lower it as much as possible? Havent hit the gym or done any kind of training in almost 2 weeks now, been eating a lot, been drinking alot too.

Anything else i can do in that 24 hour period? Wanna lower it as much as possible to get some free testosterone treatment. And no im not doing it on purpose, have some dick problems and my doctor advised me to take it.

Alright, thanks a lot for answering my question.
Can't wait for tomorrow morning then, lol.

What's Veeky Forums's stance on calisthenics? Can someone suggest a good routine?

not as good as barbells

better than nothing

Read the sticky

Is neck exercises push or pull? Want to incorporate them in my PPL routine

Id say pull

so lads, say i'm 66kg now scale said(68.4 just after having a shit), I'm one month in with these lifts:

sq: 70 kg
bench: 50kg
row: 60kg
ohp: 35 kg
dead: 95kg

how long should I plan for if i want to be 70kg? should I go for 6 months? or could it be achieved quicker?

Age: 23
Height: 5'8
Weight: 70kg
Bench: 60kg
Squat: never done leg day in my life
Deadlift: >Fucking up your lower back
OHP: 45kg
You're better than I am bro.
But this is 4 sets of 10 minimum.
Could do more if it was just 5 reps or less.

This is after a few months(6-8?) of going to the gym, since I started last year but ended up hurting my lower back deadlifting and not going for a few months. Also got too busy at one point.

>60x5 OHP
>80x8 Bench
>130x5 Squat
>140x5 Deadlift
>gf

content. lifting little more than 6 months. got gf after lost 10kg (quite stable since) and made around half of the strength gains.

Do i need to change anything in this program?
Day A:
Squat 3x5
Bench Press 3x5
Chinup 3x5 (weighted after 10 bodyweight chinups can be completed, so do 3xF until you reach 10 reps in the first set)
Barbell Curl 2x10
Day B:
Squat 3x5
Overhead Press 3x5
Deadlift 1x5
Pendlay Row 3x5

this is gonna be the dumbest fucking question of all time but how do i get my biceps to grow Veeky Forums?

i s2g im workout autistic, everything else is comin along fine, even calves and forearms got noticeable gainz strength and size wise. but my fucking biceps REFUSE to grow. have a full day dedicated to arms, been working in as much bicep as i can. nothing. what is the secret

Thanks. No but I'll give it a read.

Is there a limit on how much whey I can take daily?
Coach gave me a diet that specifies I have to take 240g of proteins per day, I can barely get over 150.

Something like this is no-bullshit and gets you started.

>Coach gave me a diet that specifies I have to take 240g of proteins per day
Unless you weigh 240 lbs or more, your coach is straight up retarded.

>240g of proteins per day
wew lad

Currently cutting, if I keep a kcal deficit of 800kcal per day and have enough protein per day whilst lifting 3 times per week and doing 30 mins of cardio, will I lose 6.5 kg in 3 months.(Go from 17% body fat to 8% body fat)

>DOO HUNDREND A FORDY GREMS

189 lbs. I've got 2 hours long sessions with cardio and abs after that, four times per week, starting from nothing except some fat. Doesn't seem that insane to me.

don't have dedicated arm day, brosplits are inefficient. do weighted chin-ups and dumbbell curls, three sets twice a week, as part of your pull / upper body / full body routine.

Thank you user

This is the thread for questions. In particular, for questions that don't deserve their own thread. Hence the title.

Don't post this kind of picture here. This is a christian board dedicated to the pure and innocent.

So I'm guessing there isn't a limit on how much whey you can take?

aworkoutroutine.com/optimal-workout-volume/

Is this true? I want to choose my workout routine and I wanted to know the best volume per week for hypertrophy so I don't overtrain.

"
The Optimal Volume Range

In the most simple and basic of terms, the optimal volume range for most people is:

For each bigger muscle group: about60-120 total reps PER WEEK.

For each smaller muscle group: about30-60 total reps PER WEEK.

In more specific terms, this breaks down like this:

Chest: 60-120 reps per week.

Back: 60-120 reps per week.

Quadriceps: 60-120 reps per week.

Hamstrings: 60-120 reps per week.

Shoulders: 30-60 reps per week.

Biceps: 30-60 reps per week.

Triceps: 30-60 reps per week.

Calves: 30-60 reps per week.

Abs: 30-60 reps per week.

"

Read up on Imposter Syndrome. It's a thing.

Been lifting consistently for 2 and a half years, beginning to become demotivated.
Any tips for staying on track? A change of routine maybe? I do a full body workout with dumbbells at home twice a week since the gym nearby is pretty expensive.

Yeah try changing up your routine, get that spark back.

honestly you don't want to do this. going on trt is for life. if you want to /fraud/ then do it but i wouldn't plan on going on lifetime hormone therapy unless i actually needed it.

if you take the test honest you can see if you really have a testosterone issue, if not you can probably get a cialis prescription or something for your dick.

generally they give trt with the expectation that you aren't coming off. preserving fertility, etc isn't on the radar unless you make a point of it. you can run test on a blast and then pct if you wanna try it but i think aiming for hrt just because is a mistake.

Am I scrawny? 18yo, never work out

it shows

As in it shows that I never work out? I'll take that as a yes then

Body of a 14 year old. Malnutritioned soy gobbling growth stunted smoker?

i can do none of those things

I eat like a pig but it doesn't make any difference. I can't remember ever eating soy and I don't smoke.

I'm skinny fat, should I focus on cutting down to low BF and bulk up from there or bulk and worry about cutting later?

bulk and your body will recomp, why do people think you wont lose fat even when bulking?

My 55 year old overweight mom wants to start exercising to help lose weight. Is it safe to put her on SS, or should I just put her on some machines? If so, is there a certain routine I could give her?

this is a typical noob question but the thing you should do as an absolute skinnyfat beginner is to just lift and worry about the rest in a few months.

how overweight?

overweight doesnt mean shit it's just a word, fucking 600lb tv show people could describe themselves as overweight

Get her running, cycling, and/or swimming. And give her plenty of fork putdowns.