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/fit/ Health & Fitness

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Anonymous 2016-06-10 15:22:00 No.37508112

[Missing image file: ]

Last one hitting 300+

My question is: is it worth taking whey protein if all I do are bodyweight excersises and running. I do both daily and I'm increasing reps constanly. I did get a good offer on some protein and I drink around 30g after each workout but just curious if it helps at all.


>>
Anonymous 2016-06-10 15:22:55 No.37508124
>>37508112
Your calves will be good looking if you take protein.

>>
Anonymous 2016-06-10 15:26:20 No.37508156
I'm going to the beach tomorrow, should I do abs tonight or tomorrow morning for then to look best while I'm there?

>>
Anonymous 2016-06-10 15:29:17 No.37508182
Do you wear squatting shoes with a heel for bench?

>>
Anonymous 2016-06-10 15:33:27 No.37508223
>>37508156

Unless you actually have <15% bf and have abs, don't pump them up. You'll just look bloated. Pump chest and arms.

>>
Anonymous 2016-06-10 15:45:15 No.37508360
I lift with dumbbells only at home as I can't afford the gym (£40 a month) and am doing db squats. I'm ok up to around 55kg or so, any more than that and my grip begins to fail me around the 5-6 rep mark (am doing sets of 8 since I'm using dumbbells)
Should I incorporate static holds at the end of my workout?

>>
Anonymous 2016-06-10 15:51:13 No.37508432
>>37508112

Just fucking eat food. If you hit your protein goal, don't if not, just drink till you do

>>37508156
Drink lots of water now and dont't drink water after you wake up. Will help look a little bit more dry

>>37508182
Can help to get a better arch. If you need to have heels on the ground, a helled shoe can improve your arch. Since you are asking, you don't need to. And since you have to ask, you are at a level where it doesn't really matter.

>>37508360
Yes.
And do rows. Then after that, more rows.

>>
Anonymous 2016-06-10 16:07:07 No.37508614
I'm afraid of cutting because I don't want to become skinny
how do I avoid just becoming a skeleton?

>>
Anonymous 2016-06-10 16:10:05 No.37508650
>>37508614
Cut down to a bf% you're comfortable with then do a slow bulk, cut repeat. Use calipers if need be

>>
Anonymous 2016-06-10 16:30:03 No.37508875
>>37508112
I've heard that we should avoid drinking water during our meals, because it dilutes gastric acid and interferes with our digestion. Is any of this true?

>>
Anonymous 2016-06-10 16:35:02 No.37508929
>>37508875
Food also dilutes gastric acid. Should you not eat?

Water is a solvent. It helps with digestion.

>>
Anonymous 2016-06-10 16:35:17 No.37508932
I lift 6-7days a week alternating upper and lower days am I really hurting my gains that much it's been about 4 months n I've made solid progress but want to know if I can do better so I've been considering changing it to 4 days a week of lifting as literally everyone seems to suggest that it's better for building muscle. Also I'm literally like never sore probably because I'm 19 so my body recovers quickly idk if that changes anything. Is switching to 4 days a week gonna make me see much better gains. Also should I start throwing in reloading periods?

I also enjoy lifting everyday so what can i do on rest days I don't mind running but really prefer lifting so is there other excercizing that I could do on my rest days. Or maybe a way to schedule my lifting so I'm. Or loosing gains by lifting everyday

>>
Anonymous 2016-06-10 16:36:14 No.37508941
>>37508182
No, but I don't give a shit about arching to shorten my range of motion because I'm not pretending I'm doing a competition lift or trying to turn my flat bench into a decline bench.

>>
Anonymous 2016-06-10 16:36:55 No.37508945
>>37508875
Sounds like bullshit to me b/c water epecially warm helps with digestion i don't know about the science really but i really doubt it has a noticeable impact if any at all

>>
Anonymous 2016-06-10 16:37:03 No.37508946
Been dieting and lifting for the last 10 months now. Dropped from 292 to 216, all my lifts are up but I'm still novice in that regard.

At the gym today I decided to check my body weight with the plastic caliper thing but I don't think I did it right unless I have a load of loose skin.

That said, what would you estimate my BF % to be? I'd reckon 25% but the calipers said 21, may have been closer to 22.

>>
Anonymous 2016-06-10 16:37:41 No.37508950
>>37508932
You're young and a noob. It's fine. Just be sure to eat enough. And switch to an intermediate/advanced program when you stall.

>>
Anonymous 2016-06-10 16:39:02 No.37508968
>>37508946
25-30% is about right.

>>
Anonymous 2016-06-10 16:40:37 No.37508984
For SS, do I position the bar high or low (on delts) for squats? I couldn't find it in the sticky.

>>
Anonymous 2016-06-10 16:43:12 No.37509018
If my cut ranges from -1000 to -500 is that sustainable? I'm doing ok right now. If I cut too hard the day before i'll make sure to get closer to -500 the next day but on IF and EC I dont really have the hunger to get to -500

>>
Anonymous 2016-06-10 16:43:15 No.37509019
>>37508946
>>37508968
definitely in the high 20s

>>
Anonymous 2016-06-10 16:44:17 No.37509028
>>37509018
a 1000 calorie deficit isn't uncommon. Yes it's sustainable.

>>
Anonymous 2016-06-10 16:44:55 No.37509033
>>37508984
Low. Just below the spine of the scapula. Read the book. It answers that question and much much more.

>>
Anonymous 2016-06-10 16:50:44 No.37509091
>>37508968
>>37509019
Much appreciated, chums.

>>
Anonymous 2016-06-10 17:01:24 No.37509203
Is it a good idea to bulk on ramen noodles? I'm poor and it's all I have

>>
Anonymous 2016-06-10 17:03:30 No.37509226
>>37509203
macros are garbage. I mean, you can fit in a pack a day, sure, but it's just salt and 400 calories with of empty carbs.

>>
Anonymous 2016-06-10 17:06:58 No.37509272
>>37509203
Better than nothing. Get some protein, though. Eggs and cheap canned tuna are fine. 1.7g protein per kg of lean mass is plenty. And have a few vegetables once in a while.

>>
Anonymous 2016-06-10 17:13:08 No.37509337
>>37509033
Thanks.

>>
Anonymous 2016-06-10 17:18:39 No.37509389
I can only afford a shitty community rec center where you're not allowed to bench.

They have a sitting "chest press" machine instead. The motions seem to be the same as if I were benching, with the weight trying to come back towards you.

I'm doing 140 pounds 3 x 10(LSTF). How close would this be to an actual bench lift?

>>
Anonymous 2016-06-10 17:20:17 No.37509402
>>37509389
I'd be surprised if you could do 1plate.

>>
Anonymous 2016-06-10 17:21:43 No.37509425
>>37509402

One plate would be 135?

>>
Anonymous 2016-06-10 17:25:56 No.37509465
Is there any calisthenics routine or something that doesn't require a gym for women?

>>
Anonymous 2016-06-10 17:26:42 No.37509472
How do I not twat my chin with the bar when doing OHP?

>>
Anonymous 2016-06-10 17:28:17 No.37509494
>>37509472
move your head back

>>
Anonymous 2016-06-10 17:29:22 No.37509509
>>37509465
Yoga.

>>
Anonymous 2016-06-10 17:32:19 No.37509541
Im a beginner doing a a full body workout monday wednesday and friday. What diet should I eat?

>>
Anonymous 2016-06-10 17:32:27 No.37509543
So giys, I need your help

I've been lifting for a half year and I went from 60kg to 64 kg(not pure muscle).
However I would like to get gains faster. My question would be: should I buy protein powder and what kind.

I didt find any information about it in the sticky.

Pic related, is me.

>>
Anonymous 2016-06-10 17:35:51 No.37509566
I've read the sticky and i'm going to do starting strength. However, I'm wondering whether it matters if i add on weighted pullups to the routine. It's my strongest lift atm since I've done them on a home pullup bar for awhile. Will it effect my progress negatively? Should I follow the routine exactly and wait until my other lifts are up to par?

>>
Anonymous 2016-06-10 17:36:20 No.37509578
>>37509541
one high in protein and either low or high in calories depending on your goals.

>>37509543
if you want to make gains faster, do an actual strength program like SS and eat a lot. Protein powder won't make it faster or slower, it's just a meal. If you're bulking, you don't really need protein powder because you should be able to get in all the protein you need on a surplus diet. Powders just make it easier to hit your protein goals.

can't go wrong with on gold standard double rich chocolate.

>>
Anonymous 2016-06-10 17:36:36 No.37509579
>>37509541
1.2-1.7 g protein per kg lean mass. Kcals appropriate to goal.

>>
Anonymous 2016-06-10 17:36:54 No.37509583
>>37508932
when you switch to a 3, 4, or 5 day split you can do abs, chins/pullups on your off days if you feel the need to workout. i also like to do wrist and calve work if i didnt do them on my lifting days.

>>
Anonymous 2016-06-10 17:37:13 No.37509585
>>37509566
there are already chins in the routine, so you can do weighted chins.

>>
Anonymous 2016-06-10 17:37:38 No.37509590
>>37509566
do pull ups at the end of the workout

>>
Anonymous 2016-06-10 17:37:44 No.37509591
>>37509566
the program lifts take priority. Do those first and then do the pull ups on alternating work outs. SS is open to auxiliary and accessory exercises

>>
Anonymous 2016-06-10 17:38:40 No.37509598
>>37509543
1.2-1.7 g protein per kg lean mass + kcals

you probably don't need protein powder

>>
Anonymous 2016-06-10 17:40:33 No.37509620
>>37509606
this "meme" is pretty much in line with what the current research supports.

>>
Anonymous 2016-06-10 17:42:19 No.37509634
>>37509578
>>37509579
Thanks.
I'm thinking about paying a personal trainer for an hour. I can't really lose anything, right?

>>
Anonymous 2016-06-10 17:44:30 No.37509657
>>37508875
That's why we have digestive enzymes famalam.

>>
Anonymous 2016-06-10 17:45:01 No.37509661
>>37509634
don't. Most personal trainers aren't qualified to train anyone. The sticky has all you need.

>>
Anonymous 2016-06-10 17:45:25 No.37509670
>>37509634

You can lose money. I'm sure a gym bro will be willing to give you tips if you ask nicely when he's resting.

>>
Anonymous 2016-06-10 17:47:23 No.37509690
>>37509634
most PTs don't know shit, and if they do know anything it's usually broscience. it's very rare that you find a PT that can teach you good form on the main compounds. most can't even do it themselves.

don't hire a PT unless you've already verified that the guy knows his shit.

>>
Anonymous 2016-06-10 17:53:06 No.37509733
>>37509661
>>37509670
>>37509690
Oh, okay.
So should I do SS and eat good?

Thanks for the help btw.

>>
Anonymous 2016-06-10 17:53:35 No.37509738
What is the technical term for burning body fat other than ketosis? In other words, if you're not doing keto, just eating at a normal caloric deficit, what is your body actually doing?

It would SEEM like, by definition, if your body is out of calories from food, then it's also obviously out of carbs as well and thus you're still just basically going through short periods of ketosis. People keep saying "no, that's not what's happening" but they can't explain what IS happening.

>>
Anonymous 2016-06-10 17:54:10 No.37509742
>>37509733

That's what works for me. Up 30 pounds since March.

>>
Anonym?us 2016-06-10 18:01:17 No.37509812
Recently I caught on to the trick of using pepper to make things more palatable without dredging them in salt or fat. Are there any significant health risks or benefits to eating spicy food and black or red pepper in particular on a regular basis?

>>
Anonymous 2016-06-10 18:02:11 No.37509816
>>37509738
https://www.youtube.com/watch?v=Oi7uzVZVEkg
didn't bother watching it but report back if it answered your questions

>>
Anonymous 2016-06-10 18:15:40 No.37509924
>>37508112
Tell me /fit/. Were you just memeing me the whole time? Is it really manly to have big glutes? I feel insecure about my glutes even even though they're toned.

>>
Anonymous 2016-06-10 18:18:56 No.37509970
>>37509924

Chicks love when a pair of jeans don't droop off your ass.

>>
Anonymous 2016-06-10 18:18:58 No.37509971
i'm around 88kg, 184cm and 24 years old
My diet has me eating 3000calories a day; is that good for a clean bulk? I train 4 times a week

>>
Anonymous 2016-06-10 18:23:16 No.37510031
my penis curves left... what do?

>>
Anonymous 2016-06-10 18:25:17 No.37510053
>>37510031

Fuck women with them laying on their right, curve smashes g-spot.

Source: 7" curved master race.

>>
Anonymous 2016-06-10 18:27:15 No.37510073
>>37509971
sure

>>37510031
jerk off to the right

>>
Anonymous 2016-06-10 18:28:53 No.37510089
>>37509970
No. Irl they don't. This is just internet lore. It's better when they don't notice it

>>
Anonymous 2016-06-10 18:29:01 No.37510092
Is EPOC real and a substantial part of weight loss in cardio?

Is there some ratio for calorie burned during cardio and calories burned in recovery

>>
Anonymous 2016-06-10 18:32:51 No.37510129
>>37510089

Well, since I got glutes, I've been groped at clubs on multiple occasions (but if I do that to a woman, it's rape). That never happened before.

>>
Anonymous 2016-06-10 18:40:29 No.37510219
Venting:

Is it really worth "putting yourself out there" only to get your heart broken over and over. I don't know if i'm more emotional than others, but having had my heart broken once it's something I never want to go through again and i'm contemplating whether I'd be happier just living the rest of my life alone?

Some people say there's more fish in the tank or that it's just a numbers game, but I can't see how anyone could be willing to go through such pain. I just feel like I don't ever want to get close to another person again.

>>
Anonymous 2016-06-10 18:43:29 No.37510252
>>37510219
just kill yourself now my dude.

>>
Anonymous 2016-06-10 18:43:48 No.37510256
>>37508946
keep going nigga, good progress

>>
Anonymous 2016-06-10 18:45:33 No.37510277
>>37509389
>>37509425
yes

your stabilizers are not getting worked with the press machine. Use dumbbells if anything else.

>>
Anonymous 2016-06-10 18:46:43 No.37510290
>>37510277
Hahahahahaha

>>
Anonymous 2016-06-10 18:48:29 No.37510308
>>37510219

The human race is literally doomed if we all just quit.

>>
Anonymous 2016-06-10 18:50:10 No.37510323
>>37510290
autism

>>
Anonymous 2016-06-10 18:51:07 No.37510332
>>37510277

Okay, thanks. I do do dumbell flies (recent addition) and have noticed I wobble.

>>
Anonymous 2016-06-10 19:02:45 No.37510463
>>37510053
b-but im a virgin.. :/

>>
Anonymous 2016-06-10 19:04:37 No.37510480
>>37509812
Probably not. If u stick with traditional seasonings like black pepper red pepper n Asian n Indian shit like turmeric ginger etc. these all for the most part have many health benefits with few draw backs. The whole ulcer thing from spicy food is not true, however to much spice depending on the individual can cause digestion problems such as ibs, but I doubt adding black pepper to food is enough to bring up anything like this. You should be fine don't go over board but if all ur food basically has some pepper nothing is gonna happen

>>
Anonymous 2016-06-10 19:09:23 No.37510528
>>37510323
Hahahahahaha

>>
Anonymous 2016-06-10 19:12:49 No.37510571
>>37510092
>Is EPOC real and a substantial part of weight loss
It is. But it's hard to quantify. Basically the higher the intensity, the more of an afterburn you can expect. Oftentimes you'll actually be able to feel that you're warmer for a long time after training.

>>
Anonymous 2016-06-10 19:19:36 No.37510653
How in the fuck do you peel a hardboiled egg without standing there for 20 minutes picking at little shell pieces?

I've tried every method found through google.

>>
Anonymous 2016-06-10 19:23:39 No.37510704
>>37510653

Use older eggs for starters. Fresh eggs are hard to peel. Roll the egg on the edge of a counter, crushing the shell all the way around its circumference. Get under the "skin" and it should pull the shell halves away.

Additionally, vinegar in the water helps free the shell from the membrane.

>>
Anonymous 2016-06-10 19:25:11 No.37510725
>>37510308
>implying anyone on /fit/ should make more of themselves

>>
Anonymous 2016-06-10 19:36:15 No.37510839
So, since I moved town I also had to find another gym. My problem:
>THE ONLY GYM IN TOWN HAS NO PROPER SQUAT RACK

Where the fuck cand I squat and do OHP when the closest thing to a rack that the gym has to offer are the exhibits in pic related?

>A
a retarded gliding smith machine

>B
a "sort of" rack with no safeties

And all I wanted was to git stronk.

>>
Anonymous 2016-06-10 19:37:37 No.37510850
>>37510839
b is a literal squat rack.

>>
Anonymous 2016-06-10 19:39:18 No.37510866
For some days I've been having a constant and dull pain mostly in my lest testicle, but it also alternates with my left thigh and sometimes my knee. Nothing too intense or any lumps though.
Anyone know what it might be? I've been lifting for some months now.

>>
Anonymous 2016-06-10 19:39:23 No.37510867
>>37510850
No it isn't you goddamn fucking idiot.

>>
Anonymous 2016-06-10 19:40:50 No.37510882
>>37510850
so what's this then?

>>
Anonymous 2016-06-10 19:42:18 No.37510899
deadlifts always give me soreness in the lumbar region. not in the muscles it feels like the spine.

it's not horribly painful but if i had to perform an activity that required holding my spine in a more than 90 degree bent angle such as putting together furniture or some dumb shit, it would probably aggravate it and cause bad pain.

i swear i've done everything to correct my form. i've studied ss, stronglifts, watched videos by rippetoe and thrall, recorded myself, nothing fucking works. i feel good while lifting, i feel like i look good but the next day the lumbar soreness is back and sometimes it takes a few days to go away.

is their some secret form cue i may have overlooked?

is there some secret form hint that i may have overlooked?

>>
Anonymous 2016-06-10 19:43:34 No.37510913
>>37510899
i swear i didn't type the second sentence at the end...

>>
Anonymous 2016-06-10 19:44:33 No.37510921
>>37510899
You might have scoliosis/lordosis/ some other deviation in your spine.

Now off to the chiropractor with you.

>>
Anonymous 2016-06-10 19:45:45 No.37510936
>>37510921
i went to one a few months ago. they never said anything about it. afaik no to both.

>>
Anonymous 2016-06-10 19:45:56 No.37510938
>>37510899
>is their some secret form cue i may have overlooked?
Do you know how to hip-hinge?
Do you know how to use your lats to keep your back flat?

>>
Anonymous 2016-06-10 19:49:36 No.37510982
>>37510938
my back is totally flat. if you mean at lockout, my hip naturally hinges. i'm not even lifting very heavy. i want to progress but the lumbar issues stops me. i only pulled 305, then back down to 275 and i can't even pull that without soreness the following day. again i feel great, feel like i look great in form but then the next day, no.

>>
Anonymous 2016-06-10 19:51:51 No.37511008
>>37510899
Do you sit "hunched over" during the evening/days after?

>>
Anonymous 2016-06-10 19:56:46 No.37511047
>>37511008
i actually completely changed my lifestyle a year ago so i'm never sitting hunched over at any point. i've never had any kind of low back issue in my life until i started deadlifting.

i also should add i have long legs and probably medium torso and arms.

i've tried lowering my hips at the start and that helps but then my knees get aggravated.

>>
Anonymous 2016-06-10 19:59:50 No.37511083
>>37510982
So I'll take that as a no and a no. Seriously, look those two things up and it'll improve your deadlift heaps.

>>
Anonymous 2016-06-10 20:05:57 No.37511134
>>37510839
pls respond :c

>>
Anonymous 2016-06-10 20:09:07 No.37511164
>>37511134
Both in option B. You'll just have to learn to leave one in the tank while squatting so you don't fail and kill yourself.
You don't need safeties while OHPing anyway.

>>
Anonymous 2016-06-10 20:09:12 No.37511167
>>37511083
my back stays perfectly flat during the hip hinge movement

all my muscles are engaged, including the lats, i can see then flare out as i begin the lift

i don't see your point.

>>
Anonymous 2016-06-10 20:11:39 No.37511195
>>37511164
I just didn't want to be "that guy who ohp's in the rack". Thanks famalam.

>>
Anonymous 2016-06-10 20:14:51 No.37511226
>>37511195
You can also just go to wherever people deadlift in your gym and clean the weight up to OHP. I do that sometimes if the racks are taken and i don't feel like waiting.

>>
Anonymous 2016-06-10 20:22:39 No.37511308
>>37511047
Maybe you should try joining the dark side (sumo)?

>>
Anonymous 2016-06-10 20:24:49 No.37511336
Can someone give me the YouTube link to based julius in that Australian talk show about body acceptance. And also that German talk show with the bodybuilder talking shit about the fat feminist that claimed she was an Olympic swimmer

>>
Anonymous 2016-06-10 20:28:48 No.37511372
Okay if maltodextrin is processed by your body like sugar is, couldn't I just buy like a 5lb tub of pure whey and just add 3 spoonfulls of sugar for the same effect?

>>
Anonymous 2016-06-10 20:44:48 No.37511549
>>37511372
Sure?

>>
Anonymous 2016-06-10 20:47:12 No.37511585
What exactly is a natty? No steroids but supplements like protein powder are natty?
Or are supplements already non-natty? What about multivitamins and similar?

>>
Anonymous 2016-06-10 20:49:28 No.37511612
>>37511585
Everything but steroids is considered natty. Don't fall for the memes.

And remember that proper food choices >>> supplements. You only ever need multivitamins and fish oil if you don't eat diversely enough. Proton powders are for fags who can't eat their eggs and steak and drink their milk.

>>
Anonymous 2016-06-10 20:52:11 No.37511635
84kg, 187cm skinnyfat
I find myself eating 1000-2000 calories per day cuz of excessive work(tdee 2600).
However im not working out. Cant really, for 40 more days because of work.

Will i lose the little muscle mass i have with the fat loss?

>>
Anonymous 2016-06-10 20:57:01 No.37511699
>>37511308
i did for a while and i really liked it at first but after a month or two i started to feel like i wasn't getting as good of a workout.

definitely solved the low back issue with sumo but i feel so much better doing conventional that i really want to fix this lumbar issue

i also tried trap bar but it felt way too awkward for me.

>>
Anonymous 2016-06-10 21:10:20 No.37511868
>>37511635
You'll lose muscle but you don't seem pretty sedentary

>>
Anonymous 2016-06-10 21:36:23 No.37512108
i've been training brazilian jiujitsu for quite some time, and now i want to step up my game by getting stronger and wreck shit at comps

i'm picking a routine which focus on core and legs excercises, which i think it will be the mos useful for me, but i'm kinda lost on how much weight should i be putting. i'm pretty strong now, but i feel i still need some guidelines in this matter

any help please?

>>
Anonymous 2016-06-10 22:12:27 No.37512461
The first month of SS should be only Squat, Bench press and Deadlift?
Isn't it too little?

>>
Anonymous 2016-06-10 22:21:30 No.37512558
>>37512461
I'm with him and i'm new to /fit/. That's like 20 minutes of work 3 times a week. It seems like nothing.

>>
Anonymous 2016-06-10 22:24:32 No.37512584
I make and drink a lot of rhubarb juice. I am told there's poison in there, am I killing my gains?

>>
Anonymous 2016-06-10 22:28:00 No.37512618
So I have a tonsil stone or stones I can't see but I know it is there. Cough all night and feel it all day. My waterpik can't get them out, I already gargle salt water every day and brush twice a day, and can't get it out with a q-tip. Anything you all can recommend?

>>
Anonymous 2016-06-10 22:32:38 No.37512658
>>37512108
Everybody starts at different points, different levels of their genetic potential. You should use a typical technique for any beginning strength trainee, because just guessing is almost guaranteed to leave you doing either too little weight to improve, or too much and fucking up your form.
The fact that you're probably strong, and starting with better neurological control of your muscles is almost a detriment, since it gives you less time to focus on getting your form right.
Also, since you are grappling, even if in a less strength versus strength way than, eg, in wrestling, you shouldn't ignore arms either.

Honestly, I think Starting Strength routine with a little less legs and a little more arms would be a good place to start out.

The basic technique is that you go in, do your cardio warm up (eg, five minutes on a rowing machine) then do two sets of your exercise with the empty bar. Then you add a comfortable amount of weight (for somebody that's already an athlete, this might be 30 pounds on squat and 10 on presses, for instance), and do one more set. Keep adding weight until your form noticeably slows down (if your form actually decays, like you can't keep a straight back or wobble, you've gone too far and should stop and take off weight immediately). Do two more sets at that weight. That's your starting work set weight. You'll go through this "finding" process with each exercise. The next time you do that exercise, you'll add some weight and do warm-ups building up to that weight.

Extensive warm-ups are extremely helpful at any level of training, warming you up while also giving you the best chance to improve your form.

I recommend you do:
2x5 with the empty bar
1x5
1x3
1x2
with even jumps towards your actual working weight. This gives you lots of practice, but also isn't so much work that it actually tires you out too much before your working sets.

>>
Anonymous 2016-06-10 22:37:09 No.37512695
>>37512658
As a strength training beginner, as long as you eat and sleep enough, you'll be able to add weight to your work sets, setting a new personal record, every session.
As an athlete, you'll probably start off with higher weights and go through this faster than a total physical noob. People on average spend about 6 months on SS, though they might go to 9 months if they have a lot of genetic potential, or have to stop earlier if they have less (or, like you, start off further down the road).

As for the routine, I'd say basically jump straight to the advanced novice program with some arm accessories. Something like:
A: squat, bench press, deadlift, barbell curls
B: front squat, overhead press, power clean, chin-ups

So each pair of weeks looks something like:
AxBxAxx BxAxBxx
But since you're also practicing a sport at the same time, try to make sure your most intense BJJ practice falls on x days.
If you can't manage that, try to do your strength training at the opposite end of the day from BJJ practice. Ideally practice in the morning and strength training in the evening.

Once you're past the beginner stage (try getting the Starting Strength or Practical Programming books, which both have excellent guidelines to tell when you should stop your beginner program), you'll switch to an intermediate program specifically built to improve your strengths and diminish your weaknesses in BJJ. I think it'll probably still be full body three times a week though.

>>
Anonymous 2016-06-10 22:38:06 No.37512706
I stated taking the TINE guys. Broke up with my gf, then held her down and pounced that ass before she left. Stole my dad's 1968 SS Camaro and wrecked it. My dog ran away after spilling my TINE cause he knew he fucked up. Kinked out of planet fitness, school gym told me not to come back after telling about light weight to skinnyfats.... yall warned me but I had too
>life in shambles, help

>>
Anonymous 2016-06-10 22:44:16 No.37512768
>>37512461
>>37512558
You'll rotate overhead press with bench press. You'll also want to swap one deadlift for power cleans, and might want to do this in less than a month. But yes, you'll only be doing three exercises a work out for about six weeks, after which you'll add pull-ups after power cleans.

As a total beginner, it's true, your nervous system limits you more than your muscular strength or condition. I'm still surprised you're finishing in less than an hour. Are you doing your warm-ups? Those are especially important for a beginner to learn correct form and gain better control over their muscles.

Once you've made all the CNS gains you'll make, you should find yourself spending closer to 90 minutes total, because you'll be testing your limits to the max. After about eight weeks, if you find yourself able to continue after less than 3-4 minutes between each set, you're either incredibly gifted condition wise, or not pushing yourself hard enough.

Whatever you do, don't just add random accessories because you feel like you can. Right now you're not testing the limits of your condition, once you are, extra work will seriously detract from your main lifts.

>>
Anonymous 2016-06-10 22:44:49 No.37512775
Is there a general rule of thumb on how many reps to do for each exercise? I'm wondering if I should up the weight on something like tricep extensions for example and do 5 or 8 reps instead of 12 at a lower weight. How can I tell the amount of reps for each exercise?

>>
Anonymous 2016-06-10 22:49:14 No.37512800
>>37510899
The spine is basically a long chain of joints. If you injured it at some point, even otherwise normal activities may aggravate that injury. It can take months to heal.

>>
Anonymous 2016-06-10 22:56:05 No.37512840
>>37509738
Normal triglyceride breakdown is lipolysis.

Don't fall for the meme though. studies show that most of the fat loss of a ketogenic diet is just from calorie reduction, not ketosis.

>>
Anonymous 2016-06-10 22:56:58 No.37512845
>>37512658
>>37512695

shit nigger, wasn't expecting such a complete answer

really appreciate it, parner

>>
Anonymous 2016-06-10 23:08:30 No.37512921
Disclaimer: yes I've read the sticky

Can't lift due to a wrist injury, looking for a simple daily workout with no equipment to supplement walking. Just want to stay active, not looking to bulk up or anything.

Any ideas?

>>
Anonymous 2016-06-10 23:13:22 No.37512959
>>37512921
If lifting is out of the question, I assume calisthenics involving your upper body are as well.

Therefore... Just do some cardio until you have recovered. Swimming would be best, or cycling up hills, or hill sprints (to still involve your muscles a bit)

>>
Anonymous 2016-06-10 23:15:32 No.37512977
>>37512775
You want to be going for strength in the main compounds (squats, bench, DL, OHP, etc.)

Go for a higher rep scheme with your isolations/accessoires (e.g. leg press, biceps curls, triceps pulldowns)

>>
Anonymous 2016-06-10 23:22:33 No.37513048
>>37512977

But how many exactly until it becomes cardio? I thought 8-12 was best for isolation but I see people saying to go up to 20 reps with things like wrist curls

>>
Anonymous 2016-06-10 23:22:50 No.37513051
5"11 208lbs and obviously cutting

I am eating 1500-1700kcal a day. Doing a modified dumbbell type version of SS and have two cardio days.

Is it really feasible/necessary for me to be eating 1g/lb of protein on this big of a deficit?

Right now I am eating about 150g protein, 112 carbs, and 50 fats (1500kcal). Sometimes go over a little if I am especially hungry.

Is this too much of a deficit? I have adequate energy most days, although sometimes have to tap out on lift days at the end of a sessions because I just don't have the fuel to finish.

Plan on cutting down to at around 170 before switching anything up, but since I am already eating at a big deficit how will that effect me when I get to the 180ish range, will I need to drop my intake even more?

>>
Anonymous 2016-06-10 23:23:40 No.37513059
I am currently living in a hotel (three more months).

I have a microwave, mini fridge, and plenty of restrauants around.
My "gym" here consists of two treadmills.

What are some good indoor exercises? I can buy dumbells if need be, but nothing more than that.

Also, any good meal ideas with the use of a microwave?

Since Jan. 2015 i've lost 125 pounds and still need twenty more to hit 170. Trying not to let this set me back even more.

>>
Anonymous 2016-06-10 23:28:25 No.37513109
Going to head back to the gym tomorrow for the first time in almost a month and a half. My routine is a modified SS with the dips and chins added, as well as a few accessories for weaker points.

When I go tomorrow, should I go for the full routine, or should I just do the compound lifts and add the accessories back in when the DOMS have settled?

>>
Anonymous 2016-06-10 23:28:38 No.37513111
>>37513048
Generally seen, 8-12 are the hypertrophy range. I don't know specifically about wrist curls, but anything above 12 reps is generally considered an endurance range.

>>
Anonymous 2016-06-10 23:32:36 No.37513141
>>37513048
Wrist curls are a little bit different because people generally train those less for hypertrophy and more to have a stronger grip for the compound lifts. That's not to say you can't do that for hypertrophy, in which case you'd follow the similar kind of 8-12 rep scheme, but unless you're going full BB and need it for appearance balance, training forearms that way isn't necessary with all the gripped lifting you'll do

>>
Anonymous 2016-06-10 23:38:24 No.37513195
if a pound is 3500 calories then how come 23tbspns of olive oil doesent weight a pound

im confused how the calories from olive oil converts to weight basically, how is it possible a tbsp of olive oil is 150 calories

>>
Anonymous 2016-06-10 23:42:35 No.37513235
Gonna repost this until I get it. I need that pic of Mark Rippetoe being controlled by the Jews.

Ben Garrison jew character, Rippetowitz, puppet strings, etc. You know the one.

>>
Anonymous 2016-06-10 23:45:34 No.37513256
Any fit approved alternative to these with similar macros? I actually think they are decent but you guys say they suck. Breakfast is a struggle for me it's easiest to just grab a protein bar.

>>
Anonymous 2016-06-10 23:46:44 No.37513265
>>37513195
1 lb of bodyfat has the caloric content of 3500 calories. Part of the process of manufacturing bodyfat involves converting the nutrients from food into a fatty acid form capable of storage and quick access, adding water, and placing it somewhere on the body. This is a simplified explanation, but hopefully you get the idea.

Olive oil itself is mostly pure fat, and doesn't have the water content of bodyfat. If you were to dehydrate bodyfat, it would lose a huge amount of its mass. You still lose the lb of fat, but nutritionally speaking, the deficit you've created to do so is the 3500 calories

>>
Anonymous 2016-06-10 23:46:43 No.37513266
>>37513256
Forgot pic lol

>>
Anonymous 2016-06-10 23:47:31 No.37513271
>>37513235
Ur whalecum

>>
Anonymous 2016-06-10 23:49:24 No.37513289
What's the best schedule for increasing vertical?

Squats + plyo each workout or dedicate certain days to plyo and ceratin to strength?

>>
Anonymous 2016-06-10 23:49:42 No.37513291
>>37513256
>>37513266
I think there's a protein bar recipe in this. I haven't bothered to actually look, but I'm fairly certain there's one in here
http://www.imgur.com/a/5nbmA

>>
Anonymous 2016-06-10 23:50:03 No.37513295
What are some good bluetooth headphones to use at the gym?

>>
Anonymous 2016-06-10 23:52:55 No.37513318
>>37513271
thx brah

>>
Anonymous 2016-06-10 23:53:33 No.37513322
>>37513289
It's mostly preference, honestly. If you feel you can go for it after a heavy squat day, by all means do it. However keep in mind that you should be prioritizing your squat because the strength is the more difficult aspect to build, and plyometrics reach their diminishing returns very quickly.

>>
Anonymous 2016-06-10 23:56:44 No.37513355
>>37510839
>B

Nigga that's an ez curl bar holder

>>
Anonymous 2016-06-11 00:06:47 No.37513436
i simply cant settle on a program and every time i try a new one it just seems odd. currently doing ppl bc alot of work. what are some based programs for mass that are not meme tier?

>>
Anonymous 2016-06-11 00:11:14 No.37513474
>>37513436
>he fell for the "ss is a meme" meme

>>
Anonymous 2016-06-11 00:12:48 No.37513488
How do you tell how many ounces a ribeye steak is without a food scale?

>>
Anonymous 2016-06-11 00:12:55 No.37513492
>>37513436
reg parks, starting strength, texas, stronglifts

>>
Anonymous 2016-06-11 00:13:57 No.37513502
>>37513492
russian weightlifting program, california strength programs, there are tons

>>
Anonymous 2016-06-11 00:27:39 No.37513623
>>37513474
how long should i do ss for then? i imagine the lack of volume will make the program easy?

>>
Anonymous 2016-06-11 02:16:35 No.37513712
What's the best way to avoid cancer besides kms

>>
Anonymous 2016-06-11 02:17:40 No.37513721
>>37513488
>tfw steak dealer keeps shorting me but I'm too beta to say anything

>>
Anonymous 2016-06-11 02:29:41 No.37513808
Cut all processed sugar out of my diet 2 days ago.
I've been steadily losing weight (190 -> 170) until then but want to go that extra mile.
Today my whole body hurts. Muscles are sore as shit, throbbing head ache, knee that was getting better is back at max levels of irritation.
Is this just a coincidental sickness? Withdrawal or something stupid like that?
Side note, I cut my arm(very shallow cut) camping. Chances of tetanus?

>>
Anonymous 2016-06-11 02:34:51 No.37513843
Will 5 days a week yield that many more gains than 4 days a week? I've been doing a full body ABABAxx then BABABxx but i want to turn it into ABAB Cardio Cardio x. Will there really be a difference?

>>
Anonymous 2016-06-11 02:36:29 No.37513859
>>37510866
Anyone?

>>
Anonymous 2016-06-11 02:42:38 No.37513897
>>37513859
Cancer. Go see a oncologist

>>
Anonymous 2016-06-11 02:45:25 No.37513921
>>37513859
Dude you have like 700 muscles in your body, they get strained sometimes. And yes your balls have muscles >what is a hernia

>>
Anonymous 2016-06-11 02:50:42 No.37513954
>tfw i just moved and i havent been to a gym in a week and have barely met my maintenance calories daily
How can I get out of this slump

>>
Anonymous 2016-06-11 03:04:48 No.37514055
Should I tone it down with the squats? Like just lift the same weight for the next several weeks until the rest of my lifts go up, or is this how SS is supposed to go? I feel like I'm expending all my energy on my squats which is why my upper body is so bad.

>He fell for the SS meme

>>
Anonymous 2016-06-11 03:15:48 No.37514124
>>37514055
Your lifts are better than mine, but when I started SS I just ditched the program that Rippetoe had set up my own. I wanted big shoulders/back, so I do OHP first every workout, lat pulldowns third every workout, and instead the squats are in rotation.

It's also easier on me 'cause the squat rack isn't free every workout.

>>
Anonymous 2016-06-11 03:23:56 No.37514177
>>37514124
Well I'm thinking of moving to Greyskull LP so I don't have to deal with the squat fatigue.

>>
Anonymous 2016-06-11 03:33:06 No.37514241
>>37508112
If I'm sitting at a constant weight then surely I can assume that I'm meeting my caloric requirements right? Therefore if I start doing weights I can just slap an extra 500 calories or so above what I'm currently taking in?

>>
Anonymous 2016-06-11 03:35:23 No.37514257
The reason 4chan was glitchy was because of a DDoS attack from Russia (probably due to SVB not liking what Russians were saying in /pol/.

Hiroshima has banned Russia, so if there were Russiabro lifters on /fit/, you won't be seeing them soon.

>>
Anonymous 2016-06-11 03:39:21 No.37514271
Question. Is there such a thing as too much weight training? If I wanted to spend an hour during curls, would it be a waste of time?

>>
Anonymous 2016-06-11 03:41:48 No.37514285
>>37514271
in short, yes. there's a certain amount of muscle strain needed to stimulate growth, and going way beyond that is just racking up extra damage that has to be repaired. hard to put exact numbers on any of it, but unless you're Dick Piano himself an hour of curls is a waste of time

>>
Anonymous 2016-06-11 03:43:10 No.37514293
>>37514285
How much is too much?

>>
Anonymous 2016-06-11 03:43:57 No.37514298
>>37514257
You actually wrong cuz Im writing this right now.

>>
Anonymous 2016-06-11 03:44:49 No.37514305
>>37514293
like i said, hard to put a number on it and that number certainly wouldn't be referring to 'minutes trained'. do some googling on progressive tension overload

>>
Anonymous 2016-06-11 03:44:57 No.37514307
>>37508112
Follow those steps and everything should be fine

>https://youtu.be/oICHvlqApBc?t=3

>>
Anonymous 2016-06-11 03:53:57 No.37514363
>>37512840

I've done it both ways. They DO both work, although I would say keto was easier to stick to. I didn't even need to track calories and was never tempted to cheat. I'm currently cutting with just regular calorie counting, and while it IS working just as well in terms of pounds lost, it's definitely testing my willpower a lot more.

>>
Anonymous 2016-06-11 04:08:17 No.37514447
>>37514298

He fixed Russia faster than expected.

>>
Anonymous 2016-06-11 04:15:03 No.37514494
Wasn't answered in the cut thread, so here goes:

>fatty on a cut
>weigh myself weekly
>didn't get to go to the gym at all last week due to car trouble
>scale says I'm down over 2 pounds from last week

Did I just lose all of my gains? I wasn't lifting a huge amount.

>>
Anonymous 2016-06-11 06:40:07 No.37515416
how many gains will i retain if i do nofap

>>
Anonymous 2016-06-11 06:40:23 No.37515418
>>37508112

How do I figure out if I have PCOS? I've been putting on a lot of weight lately and am always tired. Good thinks it could be PCOS. I know my test results are fine and are normal for a guy my age so it's either my thyroid of PCOS.

>>
Anonymous 2016-06-11 06:41:44 No.37515427
Where do you feel the "burn" when you perform deadlifts?
Should it be around the middle of your lower back?

>>
Anonymous 2016-06-11 06:43:59 No.37515441
>>37515427

I don't really feel a burn as much as I feel every muscle squeezing. Almost like I'm flexing everything as hard as I can.

>>
Anonymous 2016-06-11 06:44:17 No.37515444
>>37512800
yeah i've never injured my spine

>>
Anonymous 2016-06-11 06:52:37 No.37515498
>>37515418
>guy my age
>guy
>guy with PCOS
>a male with polycystic ovarian syndrome

I'd say your odds of having PCOS are slim, there, Bruce. Why don't you ask a doctor?

>>
Anonymous 2016-06-11 07:21:49 No.37515663
decided to try 16:8 intermittent fasting, i don't quite understand how to count the 8 period.
should my last meal be by the last hour or am i supposed to take the digesting time into it?
like if my first meal was at 12, last one should be at 8 or 3-5pm

>>
Anonymous 2016-06-11 07:56:50 No.37515858
>>37515663
Don't overcomplicate things. It simply means that no food enters you mouth during the 16 hour period. That's it. Anything else is up to you.

>>37515427
Most people don't perform conventional deadlifts for higher reps. But if you do, you should MAINLY feel it in your ass and hamstrings. If you go balls out, you may also feel it in your quads, forearms, traps, erectors, lats, almost all muscles in the body really.
If somebody is mainly feeling it in his low back, he is doing it WRONG.

>>37514494
>Did I just lose all of my gains?
Naa. That takes longer. That said, if you're only just starting to try to build the habit of going to the gym, you should acccept no excuses; borrow a car, take the bus, bike, fucking walk if you have to. Get to the gym.

>>
Anonymous 2016-06-11 08:29:41 No.37515998
Is 22 years old too old to take up rugby with no prior experience and become elite at it? Everyone's been telling me to take it up since I was a kid, but only recently I actually got interested in it

I'm 6'5" and 129kg, my lifts are
257.5kg squat
180kg paused bench
312.5kg deadlift
100kg 6x2 OHP
And I admit I'm only average in terms of explosiveness

Is there hope of getting very far at this age or should I just stick to lifting?

>>
Anonymous 2016-06-11 08:45:15 No.37516089
>>37515998
I don't know much about rugby, but I do know that specializing too early in a sport actually kills long-term potential. It's a fact that young people often don't know about or tend to ignore. Whenever you see these teen wonders there's actually a pretty good chance that they'll never amount to anything in their sport when they get older (relatively speaking) and that other more patient people are going to be outperforming them.
But like I said, don't know much about rugby. You definitely have some size and strength going for you. As far as weight training goes, your priority at this point should probably be to work on developing power and incorporating sports specific exercises that lets you transfer your incredible strength to the playing field.

I say go for it. See what happens.

>>
Anonymous 2016-06-11 08:49:49 No.37516110
>>37516089
Thanks senpai, it's gonna be a huge change in training, but I hope I enjoy it







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