QTDDTT

>imperial units trying to convey anything of importance

lmao nope

I’ll check out that one. I ask about gold standard because every person immediately recommends it when I ask about protein supplements. I wasn’t sure if it was just some protein meme that gold standard provides “better” whey protein or not

whats the deal with hammer strength deadlift?

sometimes i can't be bothered to wait for regular deadlift and set it up

I would recomend between 60 - 70%
Depends on load, but more vloume almost always better so 3+3
Absolutely no meme; just read up. Function: additional cell energy reserve, helps with reps near failure.

Optim-something Nutrition Gold Standard

sorry i think of it as ON, same thing (i but gold standard)

props to the photographer. really got his hair in the right place to hide that busted ass face

I get pain in my left elbow when squatting, anyway to fix this? I've tried to tilt elbows back which seemed to fix it for a while but it came back.

Also I think I fucked my shoulder up while doing bench(shit form) and now it feels like it's going to fall out all the time, what's a good time to leave it to heal?

I don't feel anything when I do lat pull downs, dumbbell rows and seated rows. Do I not have a spine?

In all seriousness, what the fuck am I doing wrong with the rows? I just can't seem to get dumbbell rows right and for the seated rows, I'm using a machine since my gym doesn't have seated cables.

Are abs really 100% about bodyfat like the sticky suggests? I'm far from strong (can deadlift 85kg for 5) but if I poke my stomach it still feels soft, I find it difficult to believe I'd have the kind of abs everyone wants if I was to go on a cut.

anybody got the fit sexuality chart? its a picture of increasing levels of gayness with the final one being
>you will never be the little girl.

will I look good if I'm 6'4", small frame, 8% bf, and hit 1/2/3/4?

Until it stops hurting

If my abs are lagging, what exercise(s) will help them get pic related thicc?

>6'4"
>small frame
Post picture. Also, you might wanna work on hypertrophy instead of depending on getting to 1/2/3/4 to look good.

routine for jaw gains?

Chew gum. All the fucking time. My gf gives me gum after we eat together so we can kiss and not taste what the other one just ate. Free gains all day long.

>Been on a lean bulk for 8 weeks
>Gained 2kg
>Get incredibly sick monday
>Barely able to choke down even a smidgen of food, can't work out
>Today first day feeling better
>Decide to do a light workout
>Weigh myself first
>Have lost 2.5kg

MY FUCKING GAINS

What do I do?

Anyone have advice for getting more stamina to deadlift 5 reps? Current working is 350 and I 1 repped 365 without much hurt but I struggle to get to 4 reps and I'm usually too exhausted to get the 5th one in. Should I just do more sets with lighter weight? I'm on a 6 day PPL so I do them twice a week.

is 5x5 squats overkill or am i just a lazy fuck

Currently weight 166.5 lbs. I cut from 170 to 162 lbs and bulking at the moment. My goal is to be as lean as possible at 165-168 lbs. Should I bulk to 170 or a bit over?

what type of stretches can I do to help with L sits and pistol squats? I can't fully extend my legs out on L sits and pistol squats i get a sharp pain/extreme tightness in the extended leg

I wear alternate wearing knee sleeves between gym sessions because I have shitty knees
What do you guys do when you're done squatting? Leave them on? I do this Hut it's a bit annoying having them on for Deadlifts. I can't be bothered taking them off between sets

I opened up a pack of protein powder around a year ago and forgot about it.

The expiry date is this month, is it still good for shakes?

why the fuck do i want to be a trap so god damn bad

>6'
>too handsome
>too tall
>too hairy

On deadlifts I think it's a good idea not to go for broke on each set, especially if you're doing them twice a week.

If you're doing 5 reps, use your 7 or 8RM. You'll still be getting bigger and stronger, and it'll have much less of an impact on recovery and injury risk. Slow down the progression and make sure you own the weight before you add more.

Depends on how strong you are and how hard you're pushing those sets.
If you're taking each set to the absolute limit and are lifting big weights, then 5x5 can easily take an hour and leave you absolutely floored.
If on the other hand you're using strict 2 minute rest periods and pick a weight that allows you to complete 5 reps on all 5 sets in spite of fairly short rests, then 5x5 is kind of easy.

It's all relative. And of course, easy also means easy to recover from whereas hard also means hard to recover from. Neither approach is necessarily the better option.

Let the mirror guide you rather than the scale.

Stiff-legged deadlifts.
For them to be extra effective for flexibility, you can reduce the weight a little and exhale in the bottom of the rep.

You should fix your knees instead.
If a red lights turns on while you're driving your car, you don't just cover it up with something and keep driving.

>You should fix your knees instead
Yeah I know, it's mostly my gait that's done that I think, my feet roll in when I walk. I'm keeping my squats light so I can keep my eye on form and I've been working on strengthening my ham strings as well (cos I think my squats are quad dominant)
As I said, I alternate with not wearing them so when I'm not wearing them I'm concentrating extra hard on form and not just hiding any soreness

Because you fail as a man and desperately need something to fall back on when you ultimately give up on masculinity.

how do i succeed?

It's probably just loss of water and lack of food in your belly. You'll be back to your original weight in no time bb

How much do triceps add to a bench press? Like for example you can tricep extension 100 pounds for reps, how much would that add to your bench?

Daily man lifts

3x8 not getting startled by anythings super set with chaos managers
1xf cleaning your room buckos
3x8 lowering your voice tone as you end sentencers
3x8 stoic attitude adjusters
3xf surplus mindseters(this is the one where you don't trip out if a girl doesn't text you back, and show it by saying things that are raunchy and suggestive to her)

Beginner sets.

Impossible to say.

Triceps are important for a strong bench but if they're not actually your weak point you can add a ton of size/strength to them and get fuck all improvement on your bench.

Few people are going to have a direct correlation from triceps extensions to their bench press.

But some people find that certain compound presses such as dips, close grip presses or incline presses have a direct carry-over to their bench press. When they improve on one exercise, they improve on the other.

Most of the time, you'll do an exercise like pushdowns to add some size to your triceps. This won't always directly translate into more strength, but it will give you the potential to increase your strength more. You still need to bench press to improve the bench press, but if you've built bigger triceps, you may find that the process is easier.

On a final note, I've seen a study that showed that as the bench press weight got heavier, pec activations stayed about the same whereas triceps activation kept rising. This would suggest that after a certain point, the triceps become increasingly important if you want to press some serious weight.
A little known fact is that if you include all the heads, the triceps are actually one of the biggest muscles in the upper body, second only to the latissimus dorsi if I remember correctly. Yes, they're bigger than the pecs.

Anyone know what the fuck is going on with my grip?

So I bench press 2 plate pretty easy. I started using straps and it's helped. All of a sudden the past two times i bench heavy for some reason the bar rollls in my fucking hand. Like right when I go to unrack it my wrists fall backwards and I have a hard time controlling the bar. It doesn't feel heavy repping it out but it's a pain in the ass since I have to rerack and resetup .

I've been doing heavy dumbbell bench lately and that's pretty easy but fucking hell I can't deal with this shit. I do grip the bar tight as well.

Only if your grip is close will triceps have much part in your bench.

Thanks (and to the others as well).
I can't do any pushing exercises right now and haven't for a while, but I can do lying triceps extension and was just hoping it would somehow push me to new heights. Oh well, I'll keep doing them though. My sticking point was the triceps before, but now my pecs are completely atrophied.

Your wrists are probably weak as fuck. What doesn't feel heavy is too heavy for your wrists. Wear some wraps and maybe start using the wrist roller. Also make sure you're gripping the bar correctly. Your hand should be as straight as if you were about to punch someone. Make a fist with your wrist straight, now open your hand a little without your hand moving. That is your grip on the barbell.

No.

Everyone has different natty limits as a result of differing natty testosterone levels. Your limits are likely lower.

why does everyone bully him so much on how his face looks? it's not his fault ffs stop being so superficial

Rest-wise, will I be okay with the setup below?

ABABxCx
A - chest, shoulders and triceps.
B - back and biceps.
C - mix of A and B to hit all body parts.

I don't train legs because of reasons.

injecting

Are you telling me that there isn't a single pushing exercise you can do? Not even incline push-ups with your elbows tucked? Not even fucking crawling?

There's always something you can do.

Yes
No
Probably
Maybe
I don't know

It's impossible to answer because it depends on so many factors. Maybe it's fine, maybe it isn't. Only one way to find out.

psychosis from anti-masculine propaganda combined with societal gynocentrism and poor porn habits

I've been lifting and cutting for 10 months or so.
I'm 183cm and I went from 103 kg to 82. Still cutting. I've cheated a lot with my diet, with trash food so nothing that would help gains.
I've been stuck at
130kg DL
105kg squat
80kg bench
52.5kg OHP
for two months or so.

Are these alright stats to stall on? I'm going to cut until I have no fat at all.

It's all right. But unless you're cutting very hard, I should say that there's most likely plenty of room for progress still, despite being in a deficit. You just need a routine that lets you progress at a slower pace.
Well you don't actually need a routine at all, you just need to change your tactics.

What has your training looked like so far?

Good evening Veeky Forums,

I'd like to know if I'm headed to snap city if I've been squatting barefoot since bodyweight and now on about ~80kg, and also; what is/is there an optimum rest time between sets?
I've tried anything from 30seconds til about 90 and I'm not sure which one will help me lift more.

Thanks in advance gents

First month I don't even recall what I did, just messed around in gym. Then I started doing 5x5 SL, several months later I switched to SL but 3x5(after few deloads) + accessory. And that's what I'm doing now.

A
Squat
OHP
DL
Chin-ups
Core

B
Squat
Bench
Pendlay Row
Dips
Pull-ups
Triceps

Is it normal to sort of lose control of your muscles when lifting? Often I'll be halfway thorugh an OHP set going strong and suddenly my arms just stop working, as if my brain has lost control of my muscles. I know it's not because the weight is too heavy, since the previous rep is pretty much always far from failure.

How do I do squats without a rack? Up until now I've been cleaning it, then lowering it onto my shoulder, but my squat is out pacing my overhead press (less than 2pl8 squat, but struggling to 1pl8 ohp for reps). Can I just sub out deadlift? Can't afford a rack. I have these two freestanding rack things that are two poles on freestanding bases, but I don't trust them.

I need a lunch meal that has heaps of carbs, preferably between 75 and 100 grams of carbs. Is chicken and white rice a good option?
It's fuckin tough getting to 385g carbs every day, even with 150g of oats.

There's nothing wrong with squatting barefoot.

As for rest periods, the longer the rest, the better the performance. By resting longer, you will have better performance on individual sets, which in turn will create a more powerful training effect and "help you lift more", as you say.

Most people will consider even 90 seconds a quite short rest period for squats. 2-3 minutes is the norm, but upwards of 5 minutes og even 10 minutes can be necessarily if you're moving some serious weight.

If you use quite short rest periods e.g. less than a minute, this will limit how much weight you can handle. This is bad if you're only doing a few sets. However, putting a limit on the weight you're handling can also be a good thing if you want to perform a lot of total work, which can also provide a very powerful training effect.
In other words, if you want to do 10 sets of squats, you better not be resting 5 minutes between sets and taking each set to the limit. In this case, the training effect comes from a large amount of submaximal work rather than a small amount of maximal work.

One thing you could try is working in different rep ranges. For example, alternate between using 60, 67.5 and 75 kgs when you bench press. If you can manage to squeeze out 13 reps with 60 kgs and your previous best with 60 kgs was 12 reps, then you've gotten stronger. If you then chose to use 60 kgs next session too, you might find that you'd stall there as well. Instead pick a different weight and try to get a little PR there. It's usually easier to add a rep here and there than it is to add 2.5 kg to your 5RM for example.
Over time all these little victories are going to add up.
So either pick a weight and try to get a rep PR with it, or pick a rep range and and keep doing sets and try to reach a weight you haven't handled before for that many reps.

>as if my brain has lost control of my muscles
This is actually sort of what happens. It's neurological inhibition and normally happens to beginners. It's a protective mechanism to keep you from overexerting yourself.
As you become more experienced, you learn to override it.

Short answer: you can't.
Long answer: stay with the max weight you can get up on your shoulders and try to make progress in other ways.
You can do pause squats, slow down the eccentric, shorten rest periods, go deeper. You can even switch to a more challenging variation such as split squats or reverse lunges.
If you can build up to doing 10 sets of 20 lunges each side with 80 kgs on your back, you'll have bigger and stronger legs than pretty much anybody.

I had a feeling it was because I'm a beginner, it's good to know that it isn't some kind of neural problem. Thanks.

For me at 5’9 with 6.7” wrists and 8.9” ankles, it came out with 173.4lbs@10%bf, which is an FFMI around 23. We all know genetically gifted guys can reach around 25FFMI with single digit BF but those are the outliers. 23 is a good goal to shoot for. So, yeah. I guess that formula is okay.

Thanks, I'll try different rep ranges. I've been doing 5x5 and 3x5 entire time

Should I go to sleep for 3 hours or do a sleepy workout?

What's wrong with simply dumping the weight backwards off your shoulders? I lift at home outside on a concrete platform that's just as wide as my feet and I've done a few practice dumps and my plan when I fail is just to dump the weight backwards. I squat 105kg 3x5

Is being a wristlet correlated with lower grip strength? Doing diddlys and shurgs and my grip is defo my limiting factor. I feel like my wrists are going to snap in half

Also,
2) should I just wrist straps so I can do more weight or will this not train my grip strength

Better to sleep

IME, no. Hand size is more important than wrist size.

I don't lift outside and don't wanna fuck the floor. I suppose I could lift outside, but also kinda don't wanna fuck my weights. And I still have to ohp on the way up, which is tiring as I squat last in my routine.

I think his problem is getting weight up, not down.
Besides, dumping on concrete will destroy both the plates and the concrete, if you do it often.

I'm also a handlet

How tired should I be on recovery days? When I first started if I worked hard enough I could be konked out for up to three days, but now I feel like I can work out every day.

Does it mean I'm not trying hard enough? I go until my arms get a shooting kind of pins and needles feeling but I think I could push past it and go further if I really tried. (Though I'd rather not as it's not very pleasant.)

Ah okay. Nono, for me the plates sit wider than my concrete platform so they're just hitting soil.

I thought he was using the poles. Have you thought about cementing the poles into the ground or building a stabilizing structure for them? That's all my home gym literally is, a pullup bar cemented in the ground with a couple of pins welded in at the right height over a concrete platform and a bench press.

You're focusing on the wrong things.

There's a saying: Chase performance, not fatigue.

If you want to become big and strong, what matters is NOT how much you can destroy yourself. What matters is that you can keep improving your performance. Can you look back and say "what I just did, was better than what I did 2 weeks ago"? Then you're making progress. Then you're making gains. If not, you're just wasting time and energy.

Yeah this makes sense actually. Cheers user. Should I still take recovery days if I don't actually feel tired at all?

Is preworkout necessary? My mum thinks it's really bad for you and will give me a heart attack. Is that true?

Bumping/update.

I’m feeling my back this morning, is this common for rows? Not feeling it during the exercise then getting doms? Could it be a sign my form was shitty for DLs?

Preworkout sucks. Sure it works, but it fucks with your body. It´s better to bulk up on carbs and drink a lot of water + creatine

They are sort if shitty poles. They are like this: amazon.com/Portable-Independent-Crossfit-Strength-Training/dp/B00IOMX3VE but a lot less stable looking. Dunno, might bring them in from the shed and see if they worth jack shit. Considering how my bench is falling apart as well, it can't be that much worse.

They look ok. I see Clarence Kennedy using them alot. Have you tried just putting sandbags or something on all four corners?

My bench is a £15 one of gumtre,, no excuses now fella. If it's semi permanent I'd consider sliding them up against a wall in your shed or wherever and screwing an attachment block between the wall and the top of the stand.

As long as performance is improving, you're doing something right. And vice versa.

What has been shown to work for the majority of people is always a smart starting point, but feel free to experiment.

There are different kinds.

Some are basically just caffeine with a bunch of worthless fluff.

Others contain powerful stimulants that are really designer drugs, and that may or may not actually give you a fucking heart attack. It has happened to some unfortunate individuals, although I suspect these people probably ignored what the recommended dose was and did stupid shit.
These do absolutely pack a powerful punch though. In my experience, you tend to become psychologically dependant on them. You start to think that you won't get a proper workout without them. And you also build tolerance really quickly, which sucks. They're also expensive as shit.

Would not recommend.

If I fail to get 5 reps on all my sets, should I decrease the weight next workout or keep it the same and try again? Beginner doing pretty light weights if that makes a difference.

Nah I'm just heavy and the joints are stressing slightly. Gotta reinforce it is all. And yeah, I'll give them a shot maybe. Good call on the sandbags, I'll look into it. Thanks.

Doesn't matter a whole lot.

You can use the same weight next workout and try to get an extra rep, or you can reduce the weight a little and then also try to get more reps using that weight than you did last time you handled that weight.

Always try to beat your previous performance. You want things moving forward.

Right thanks. But how will I know when its time for a deload?

Am I doing it wrong if I feel deadlifts on my upper back/traps/lats a LOT and only slightly in my lower back?

I'm 6'2 175lbs and my 5rep bests in kg are 45/65/50/85 and 50kg pendlay row, just been fucking around with a made up routine and eating at maintenance until recently.

What routine should I do to achieve 1/2/3/4 plate for 5 reps? Starting strength?

Why does muly upper back hurt after OHP? Am I arching too much? Am I lifting too much?

Is creatine generating hair loss a meme?

I already have a shitty hairline, I don't wanna make it worse

It's mostly ancestry on mothers side and creatine, even in meats, will accelerate in such case.

Re: facepulls:

1) rope above or below my head?
2) using the tricep ropes, do I part them at the end of the pull like when working triceps on the cable machine (i.e, twisting the wrist)? Or do I keep wrists straight?

What's the best way tonstrengthen my core for OHP?

Been doing my diet macros properly, done the calculations for my Overnight oats has a disproportionate amount of Carbs, so far my total daily carbs intake is just under my allotted amount of 160, but this one thing taking up nearly 50% of it seems high.
Should i carry on with the oats? they keep my hunger content but wary of it.

Doing preacher curls with an EZ bar and the movement is just awkward. On the concentric part I can't make the bar hit my biceps/go near it at all, unlike with a DB curl. It's like my wrists don't want to keep curling, if that makes sense, or my biceps don't want to keep stretching.

t. manlet, wristlet if it helps

HELP
Is Swanson Multivitamin legit?
Should I buy anything else?
I'm eating eggs, meat and veggies all year,
180cm/80kg/25 years old.

Is a post workout meal absolutely necessary? I’ll most likely hit the gym tonight after dinner and was wondering if I still need to consume some type of food or if just protein shake is viable

Daily calories need to add up for you to lose/gain weight. The time you want to eat them can only alter how hungry you feel.
tl'dr dont eat

But isn't the body more receptive to nutrients when it is in a catabolic state? Due to insulin sensitivity etc