QTDDTOT

When does it become possible to break them? I suppose that it would take above 120 kilos and it wouldn't be a problem for me?

Anybody tried pic related? How was your experience?
Also, I couldn't find a guide for getting Veeky Forums without weight lifting in the sticky. Anybody knows one?

Should i be worried about pain in one knee and on the sides of my feet that wont go away after several weeks? I just started exercising a month ago. Hurts to walk and i'm trying to exercise but i cant manage much.

I tried it, it's 10/10 for starters but if you want muscle gains you'll have to try more exercises a day and if you want to lose weight dieting is still superior.

I've come to the point where I exercise 1 set of arm and ab workouts and 1,5 or 2 classic workouts a day, my arms got pretty toned but it's too early to tell if it helps build a core.

You may want to try another type of exercise while something like chair standing or high stepping comes on after you advance a bit

I've been lifting 4 months, still linear progession so I guess I'm still a novice. Can I cut and still continue linear progression even though I'm close to intermediate?

If im going to the gym 4 days a week (doing PHUL right now), would It be bad for my muscle recovery If i started to do muay thay classes 3 days of the week?

I don't think there's any reason why you can't. Just really focus on your form even more this time. Especially on the lift that injured you

How about you provide some details if you want a useful answer.
Why do I even have to say this.

You shouldn't be worried in the sense that you should be scared, but you should be worried enough to handle it.
See a professional.

Yes. No. Maybe. Try it.
If it works, it works. If not then no big deal. Then you know, and you can change your training and/or diet accordingly.

Probably.
If you want to lift weights AND do sports, one of the two needs to take a backseat. You can't prioritize both.
A program such as PHUL is probably not going to work well in combination with 3 days of getting your ass kicked.
So make a choice: either lift hard and practice martial arts only once or twice a week, or fight hard and limit lifting to 2-3 times per week.

Of course, nothing keeps you from TRYING. But if you stall and/or get hurt, you know what to do.

Can you tell me body fat please?

anybody have experience with pregnenolone? what dyou think?
i've had some brain trauma (skull fracture, several minor concussions, a couple sub-symptomatic bumps here n there) and have been fighting off depression most of my life.
got it under control with high dose sam-e, but there's always room for improvement.

we're all gonna make it bros.

Is no fap just about not watching open when you masturbate or about abstaining from masturbating as long as you can?

*porn

I'm starting to suspect that my hay fever is giving me troubles not only in summer, but all year. Is there a way that I can confirm this and/or fix it without having to spend an incredible amount of money on anti-histamines from now until the day I die?

137 pounds
5'6"
14% body fat
should I bulk?

can you do a handstand (and handstand pushup) if you only able to OHP half your body weight?

>be me
>be 19
>Rugby training 3 times a week (1.5 hours)
>2 Games a week
>Strength training 3 times a week (1 hour)

Give recovery advice please

1000 kcal deficit too btw.

Is it worth giving up alcohol for lent? Giving up all other junk and going to hit the gym hard but worried about having no social life for 6 weeks. Any anons be here and are the gains worth it?

Maybe keep to social drinking

Don't go out social drinking that often - most of my drinking is technically social drinking, but it's 4-5 lads sitting in a mate's house having a few cans and getting a takeaway. I'd go out clubbing every weekend but I'm that guy who can't stop drinking and blacks out everytime. I'd be having one last heavy drinking session because it's my birthday on Monday.

>tfw no sex crazy Frenchfu

I do a PPLPPLx routine, is there anything inherently wrong with the first or second PPL of the week being strength and the second being hypertrophy? ie. the strength side would be more but not exclusively compound exercises and the hypertrophy would be similar exercises but hopefully they would ultimately benefit each other?

Agree with this guy.
You going for a dad bod?

It's fine.

Working in different rep ranges can be quite effective.

The trick with PPLPPL is to accumulate as much work as possible without actually outworking your capacity to recover. This can be a delicate balance, so if the routine you're putting together ends up looking pretty much like two whole programs combined, it's probably overdoing it.

it's not really, basically 4 sometimes 5 exercises for 6 sets on strength days, then 5 sometimes 6 exercises for 5 sets on hypertrophy days (these all include 1 warmup set).

fast for a few days lad
go look at /fast/, do your research and decide

I used to fap like twice a week but now that I've started working out I do it every evening, sometimes even twice. That's nothing to worry about, right?

Is it good or bad to have a thick bubble butt as a guy? I'm conflicted

My body is very similar to this and I think it's something like 19-22%

losing weight and being ripped increased my libido a lot. much harder erections, and once i get one i usually am too horny to do anything else but fap.
probably because of improved blood flow and more testosterone. taking the noporn pill also helped.

Since I started doing Dips two months ago, my triceps hurt a lot. I only do them once a weak, but my triceps hurt every day. Should I stop doing them?

Also, I have a very weak chest. How do I improve this? I'm doing GPLP right now; bench press twice a week 3x5+.

Some girls like it, others don't.
Some guys like it, others don't.

"no fap" means you don't fap, you can watch porn if you want but that would be stupid since you won't fap.

What's the verdict on tinned fruit? I know it's not as good as fresh, but it's not bad right?

A large amount of my excess calories and sugar comes from the things I drink. I don't drink a lot of pop, but I do drink other things like Sips (zero calorie and sugar of course) and coffee. I'd like to cut a majority of these drinks out, but what are some Veeky Forums approved beverages other than water?

Quick answer: find Bill Starr's old program from The Strongest Shall Survive. It was pretty much made for your needs and has stood the test of time.
Resist the urge to add a bunch of accessories. Respect the fact that you're pushing it already recovery-wise.

And if this is you, don't train daily on a 1000 kcal deficit. If you're carrying a ton of fat you're like to lose, fine, but take a more moderate approach to your diet. Basically eat just a little less than usually, but not so much less that you feel hungry all the time or don't have energy to train properly.

Find out what your goal is. You cannot become a super athlete, a bodybuilder AND diet like an anorexic all at the same time. All this is going to accomplish is to fuck it all up.

how does coffee have calories unless you add shit to it lol? and the amount of calories in a can of sip is negligible (setting aside what the chemicals may do to you if you are trying to do IF or OMAD). unless you drink a huge amount it shouldn't be an issue.
i guess other fit approved drinks are tea and carbonated water, which is good to wean you of off beer or soda.

If you're under 15% bf bulk bro

Start guzzling the la Croix my guy it takes a bit to get used to it but some of the flavors like tangerine are actually pretty good and it's just carbonated water

What is a good waist measurement for
6'0" male aiming for otter/fit mode?

currently 170 lbs skinnyfat bulking, but waist is 35" with a measuring tape (although i wear 32" pants, they're just kinda tight).

I'm only asking for cardiovascular health as i get older b/c family history is full of heart attacks and strokes and all the males have massive bellies.

is 32" a good goal, or too thin for a muscular body?

Isn't 14 still kinda high?

for anyone who's not either: 1. competitive bodybuilder or 2. professional athlete, no. it's very healthy. chances are, you're underestimating and are probably more like 18-20. see:
youtube.com/watch?v=mrllUxAr1_g

for health reasons, a waist:height ratio under 0.5 is the medical screening indicator
for "ottermode" it's whatever looks right on you

i've uploaded that book to volafile dot org /r/fit today. it's a big pdf b/c it's a scan
also for some reason the volafile site isn't sending its https cert right and i had to confirm the security exception lol

if you drink the coffee black and use zero-cal sips, there's no calories in it

iifym and cico
the one's not packed in syrup may be better for your diet

flies. make one of the bench sessions pause or spoto

i used to be that guy, too. alcoholics anonymous helped. sober for 15 years.

anything that uses willpower and tames the passions is good for lent.
if all your social life revolves around getting smashed then it's better to have none, build a new one
if otoh your social life involves friends who do things together but also drink socially without getting smashed, then nobody will care that you're not drinking. have a tonic and lime or diet coke from the bar and tell everybody you're the designated driver

maybe. handstand stuff is partially a balance trick and also has a much shorter range of motion than an ohp

gay
get a set of clippers and do your own hair. easy to learn how, looks neat and tidy, lots of styles you can do, and you save tons of money

>i've uploaded that book to volafile dot org /r/fit today. it's a big pdf b/c it's a scan
Well done, user. It's a rare find.

You think? I have been eating at a deficit while lifting for a while and can see a little upper ab definition now, which is enhanced when flexing, which I think is generally correlated with 14%ish.

I'm on 16/8 IF, should I take my supplements with my first meal at the start of my feeding window or at the later end of it? Don't want to take them while fasting for obvious reasons

doesn't matter

you can also "bulk" while not increasing your BF too much.

just keep it a small surplus, tons of protein and keep it clean (chicken/fish, veg, brown rice/sweet potatoes, oats, fruit)

I'd be surprised it its any more than 16% brah

how do i get big quads? i squat pretty fine but think its mostly growing my ass and hamstrings

Currently sitting in the waiting room of the doctor to see my Achilles that I am pretty sure I BTFO a few weeks ago. Wish me luck bros I'm going to need all the strength I can get when he says the word surgery. This is going to set me back a year and I can't take it

grab some high-volume quad work on days you squat
leg press for 10-15 then some rest-pause work
leg extensions the same, maybe work the stack
shouldn't add more than 5-10 min to your total workout

I have a 34" waist and 26" quads. Just squat twice a week and make sure you are squatting correctly.

I feel like my left side muscles of my body are bigger than those of the right side, how can I fix this?

The first time I jacked off I came 10 times in 3 hours, only stopped because my dick was getting raw.
Aside from not jacking off for a year, is there an easier way to accomplish that again?

body dysmorphia: the post, example #45,678

get with a really hot chick who's into you, do a bunch of coke and x, and rent a hotel room

i'll start trying this thanks
i havent measured myself but i generally squat twice a week, cant say 100% im squatting perfect form but ill pay more attention to it in the mirror thanks

I am currently immobilized
will just "flexing" in my bed do anything

pls be nice I'm serious

>alcohol guy for lent and sitting in q's.

how do you find being sober? I know it sounds cocky as shit, but it's literally the only thing that I do on nights I don't workout and don't have challenging uni work. I'm quite intelligent and get bored very quick and haven't found anything to distract me so i just drink to slow my mind. Case in point, sitting down to 8 cans tonight.

I'm quite good at holding out over lent and can do it, but it's making the decision of whether to commit to no alcohol that is killing me. My life literally consists of lift, go to uni, sleep, work and repeat apart from the nights I get drunk. I just don't know what to do

All my mates would be on green or harder stuff, i stick to drink because it's what I'm comfortable with.

can I get some help planning out a lean diet for bulking? Yes I've read the sticky.

I just started at the gym and am using the machines until I can't lift them anymore, am I doing it right?

>machines

Use free weights as much as possible. You'll be moving onto them sooner or later anyway. Get in some good practice early user!

Eat what you like within reason dude, just make sure the caloric surplus is smaller (less than 500cals).

Lean meats, I like ground turkey.

Anything is better than nothing. Also, if you can move your ankles, knees and hips this is very helpful to maintain good range of motion in these joints.
As soon as you can stand up, make sure you do it even if only for a minute at a time. A short walk makes a world of a difference for holding on to your muscle mass.

I think I'll just save up for a year.

What’s the best diet/exercise routine to get a flat stomach? I’m already counting calories to lose weight and running for about an hour at my schools fitness center.

Been doing splits / PPL since I started lifting but I would often skip leg day. I bench 3x90kg, squat 3x80 kg and deadlift 1x110kg. I barely make any progress. I feel like I'm really weak.
Do I keep doing this or switch to SS or something similar?
I just recently started seeing some ab definition. Should I lose a couple more kg on 1700cals/day and then clean bulk?
>male,19, ~80kg, 184cm

Any of you guys do Zumba?
I started doing it and it's the best cardio workout I've encountered and it's fun too, way better than just the boring elleptical or treadmill.

I'm 6'4 and fat usually I mess my weight lifting by eating. I a want to get really fit and I want to get a normal bmi as quickly as possible. Thinking about getting a squatting rack and doing 3 sets of 5x5 a day. Is this to much?what workouts should I be doing? I'm taking creatine and glutamine, should I think about any other supplements? What should be my diet?
Pic unrelated

Read sticky
Read /fat/sticky

Eating less food is #1.

>it's the best cardio workout I've encountered
What makes you say that?

Posting just to tell you to fuck off with that 2 MB fucking garbage 4 frame Tumblr GIF

Will do. I'm just afraid of making a fool of myself because I don't what movements to do with them. Will look it up though

My own experience, 5 years of lifting.

Are there certain foods I would avoid or is it simply calories in vs calories out? Can’t some foods make you bloated? I’m not eating a lot but I’m also not eating the healthiest stuff.

Ok. How do you quantify the quality of the cardio workout?

How much I sweat, how I feel afterwards.
Besides it's fucking fun.

Is there any point in doing a PPL routine if I can only go the gym 3 times a week?

3x fullbody plus accessorizes

I have a fat belly and gross hips but I think I can see my top abs when the light is on me. Is this normal or am I seeing something else?

Why do you care? Keep working out until you can fully see them

do push/pull and squeeze in a fourth day

Well sure, I'm just finding it strange.

/QTDDTOT/ is not your blog mate

I'm not blogging, I asked a legit question.

Absolutely not. If you're only going to lift 3x per week, do full body. Do PPLPPLx if you're going 6 days. PPLxULx for 5 days. UxLxULx for 4 days.

can i buy dumbbells that use my barbell plate set?

Is there any data on the rate of progression that is seen as optimal for a newbie while lifting?

X lbs at Y months for Z lift for example.