/hobby/ - Hobby

>>43948
There's a lot of very desirable benefits to doing resistance training, regardless of muscle growth, and there's a lot more to having muscle mass.

I'm assuming you're a man (cis or not);

You sound like you are naturally lean which means your issue is likely that you don't eat enough, namely protein, but also in general. You can gain good muscle by being in a tiny calorie surplus even, assuming you push hard and to failure (it's actually not even necessary, but that's another topic) and go at least once or twice a week to the gym.

Once you gain the muscle, it is hard for you to lose it "completely". It might deflate easily but it will grow back faster.

Regardless of whether you're a man, woman, child, or old, lifelong resistance training is a necessary component of a healthy life, healthy mind, etc. There's simply no way around this fact. You don't have to be a gym bro or a body builder. Obviously steroids are very bad for your health and should only be consumed by people competing in IFBB Pro or who have essentially prostituded their body out as fitness social media influencers, which is lamentable but everyone tries to make a living how they can, so no judgment. It's a shame they've become so pushed on social media, a lot of kids have destroyed their lives already and won't know until a few years down the line.

Also adequate protein consumption is very important for a healthy life so look into that as well.
>>44213
Interesting. I might incorporate something like this into my workouts. I do body building (I'm not big) and bouldering. Bouldering is quite injury prone, and now that I'm stronger (and climb better) it feels like a serious injury is always right around the corner. I stopped doing all powerlifting moves because all of the exercises seemed to be begging for an injury.
>Never "max out", always leave 1-2RIR
Why? My issue with this approach is that I never know when I actually have 1-2 RIR. Especially on shit days where I want to cry or I feel very fatigued from being in a calorie deficit. Also for my newbie friends, they're always like "yep, that's my max", but somehow do like 4-5 more if I push them.

>>44482
0% fat milk, protein powder. Sometimes I add fruit and blend it with a stick blender. I get myprotein just because its cheap. At work I keep another bag of some other protein brand, I don't give a shit which. I buy whey protein isolate.

Since I've been "cutting" for a year (I suck at cutting lol), I take my protein shake ideally before working out because it gives me a bit of energy. Otherwise I drink it whenever. I don't think it matters that much.

>>44497
Nice. Would the egg powder keep in a shaker if left there all day like with whey? I wonder if I could find for cheap here to help pad out macros. Any particular reasons you add eggs in the shake?

>>44505
Cool cool. Yeah I think stuff like timing doesn't matter that much. Like I think there may be some difference in the level of muscle growth and strength gains depending on timing, or so I read on bodybuilding forums back when, if so then idk how consequential stuff like that might actually be. Getting too anal about it may just be a hassle and demoralizing anyways.
I try and drink it after workout but it's like 50/50 now. I generally feel satiated after working out and drinking the same flavours of whey protein over and over kind of drives me crazy, especially when it's not dissolving completely, but maybe I just need softer water or something for that.

People that add powder to milk, is it not an issue for dissolving and for digestion? I am tryina increase macros intake but I struggle to down like 1 litre of lactose free whole milk after a shake with 2 scoops of isolate before feeling uncomfortably full and bloated. So maybe if I took it all at once then my body would feel less "full" and it would be less uncomfortable. I don't think I can really space it out that much throughout the day because I am a daily stimulant user and have an even lower appetite except for the morning when I try to eat just 1 small protein and fat high meal to not interfere with the absorption that much

>>44515
Yesterday I made myself a shake with 3 scoops. Couldn't finish it, felt nauseating forcing myself to. Best is to mix it with cereal or oats, yogurt, and not take 3 scoops at once. Yeah, even me that usually has no problem with appetite (the opposite really) can't really down 3 scoops like its nothing. When I really need to do it, I might make it more thick and down as much as I can like that. then what's left I dissolve it with more milk until it has a normal consistency.

As I mentioned, I feel like texture and just other tastes, eg corn flakes, really help with passing it down.

>>44505
Timing doesn't really matter unless you are a competitive athlete/bodybuilder or something. If eating before the workout helps you have more energy then go for it. Personally I prefer to get my protein after.

>>44516
If you're eating 3 scoops in a day you should probably try to get more protein from other sources. That's a lot from protein powder whether you eat it all at once or mix it with something else or whatever.

>>44517
It's so hard to lose weight past a certain point though. The cravings are insane. Protein really helps in regulating that shit.

Starting next year though, I'll download one of these apps that hand over my data to the CIA to track macros. I'm on a cut and I gained weight like wtf lol.

>>44504
>Why? My issue with this approach is that I never know when I actually have 1-2 RIR.
Test your max once a month then, thankfully at the weights 1x20 has one doing, the probability of serious injury is low. So just go try.

>>44515
>Would the egg powder keep in a shaker if left there all day like with whey?
Potentially, but depending on environment. Humidity might make it emit it's natural odor.
>Any particular reasons you add eggs in the shake?
Macros, variety, and Golden Era history enjoyment. But if I need to save money, I drop it and just use fresh eggs.

>>44213
>Eventually you will "max out" how much and joint can do in both weight and reps at 1x20, at which point you start to combine single joint exercises into multi-joint compound movements (so the total number of exercises gets smaller).
<addendum
Before moving on to combining single-joints into compound movements, try swapping the single-joint exercises for a different but related/similar movement first. If you stall on that, then start combining into compounds.

>These compounds/multi-joint exercises are then "lowered" to 1x14 (when you hit 16, increase weight) and/or 2x14, then 2-3x8, then 3-5x5, then you've effectively finished the system.
<correction
It should be 1x14 then 2x8, etc. Not 2x14, that was a mistake.

>>44213
>Regular 5x5 except the first two sets of every exercises (or at least compund ones) are ramping warm-up sets (1x5 @ 60% of 5RM, 1x5 @ 80% 5RM), and two of the five exercises are mostly bodybuilding focused with potentially higher reps (e.g. Laying side-delt raises, 2-3x10).
<addendum
Do the warmup sets with full ROM, then if you'd like try to do lengthened partials in the working sets. NB as weights increase, given this is effectively an early power-building method, you may reduce the number of reps in the warmup sets and even drop to just two working sets.

>Never "max out", always leave 1-2RIR, do three times a week A/B/A or B/A/B style, deadlift maximally only once a fortnight on the last session of the last set of the last work. Test your 5RM once per month, again last workout of month, deload or take a whole week off. Repeat.
<Suggestion
For even more well rounded workouts, use an A1/A2 and B1/2 sub-split. This allows for exceptional variety and modularity. With the addition of Heavy, Moderate, and Light days it is a method that can provide months and months of progress and development.

>>44481
Update: I have been wimpy af the last couple sessions and unable to rep even a few +35 without serious strain, this is a couple minutes after attempting 45, then 40, so I think I got burnt out on those. But also I get the sense my lats are overworked and unable to repair all the way and grow in between sessions, also I probably gained like 5-10 lbs since that first post 9 days ago, I was underweight and too low of body fat then. Since then I got a bit sleep deprived and probably not healing all the way, and started to stretch out lats and do more middle trapezius focused exercises like I,Y,T raises and bent over barbell rows. The middle trapezius is supposedly an antagonist during pullups, so I might be activating it more and stretching and therefore losing strength in the lats. That being said I think that my posture and even airways and swallowing and stuff have improved a lot since shifting back day from heavy lats to more middle traps, but this strength loss in the pullup is pretty notable and a setback for my goal of OAPs if it does not resolve by treating the other factors, namely sleeping more, eating more protein consistently, and making sure that my lats have enough time to rest/avoiding activating on rest days.

I couple questions for you thread:

Anyone experience a sudden setback in overall strength/load capacity like this?
Did it resolve over time? Were you just pulling stronger than usual the one time or you managed to achieve it again? Is there a ceiling you reached for adding more weight?

Has anyone tried alternating working agonist/antagonist muscle pairs on one day?

Felt pretty good doing it between back and chest. Supposedly it's potentially good for circulation and getting fresh blood pumped and removing the old acidic and less oxygenated blood from poomped muscles so they can recover better

Maybe it was someone here that told me about it but iirc it was promoted by arnold shwarzenagger after he studied soviet bodybuilding

How do you stack up?

>>44608
>Anyone experience a sudden setback in overall strength/load capacity like this?

All the time. Just run a standard diagnostic, review your training logs/notes, deload, rest, eat in a surplus with good foods, get hydrated + electrolytes, creatine daily, and sleep as much as you can in as high a quality as you can. Also review if it's caused by stress, and what you can do to resolve or mitigate said causes of stress.


>Did it resolve over time? Were you just pulling stronger than usual the one time or you managed to achieve it again? Is there a ceiling you reached for adding more weight?

It can. Sometimes you just have "good days" where everything works, then mostly normal days, then some bad days. What matters is overall progress (or rather, not going backwards) over time, if that's on average on track then that's what matters. And yes, there have come times where weights and/or can't kept being added, try related exercises for variety or intensity techniques. Once you've "maxed out" really all that means is either you need to dial-in more (but that means prioritizing it in your life and having to deprioritize other things; is that worth it?), play with variations and techniques, take a long break, or accept that's where your body sits.

>Has anyone tried alternating working agonist/antagonist muscle pairs on one day?

That's pretty standard; antagonistic supersets. Not really doable for really heavy compound movements, especially lower body, but for everything else it's fine.

>Felt pretty good doing it between back and chest. Supposedly it's potentially good for circulation and getting fresh blood pumped and removing the old acidic and less oxygenated blood from poomped muscles so they can recover better.

A bit broscience, but basically yes. It just allows different muscles in a related group to be focused on and, because of synergistic relationship, they all benefit (so called "fractional reps").

>Maybe it was someone here that told me about it but iirc it was promoted by arnold shwarzenagger after he studied soviet bodybuilding.

Not sure about that, but there are Soviet exercise science based approached itt. Arnold like many back in the day would do anything to get an edge over the competition, so it wouldn't surprise me if he did in fact learn some information from the DDR and in Austria their SPD/KAPD sources. If it's the story I recall hearing, Arnold allegedly had some shitty East German manual he's read in the gym to freakout the other bodybuilders because, while they knew the Soviets had "special methods" they couldn't read German!

Max on the hack squat machine is 40 KGS. What the fuck is wrong with this shit. It's like my body is screaming for me to stop. Feelings like doing Bulgarian squats.

>>45052
Good or bad pain?
Localised or generalised pain e.g. in hip.

>>45054
Generally exertion pain. But also lower back pain, like I'm exerting effort there. But that doesn't worry me too much.

I have numbness in my pinky finger. I went to do an MRI. Still haven't booked a follow up appointment with the doctor. That shit does worry me…

>>45058
Sounds like it'd be worth experimenting with foot position and back angle.
Try alternating with leg press.

bw routines?

What are the health effects of eating a lot of yogurt, anons? I eat it by the pot with fruit and i eat so much of it worried i might get adverse effects like i might get cholesterol veins or i might get moobs, i think i read that dairy gives you moobs ones.
Please advise, i can't into nutrition.

So… Just squirted lmao2pl8 for the first time.

Feels good after the bike crash.

>>45494
i eat like 6 massive spoonfuls of greek yogurt everyday and have been doing it for years and i have low cholesterol and triglycerides

Am considering getting back into weights.
Have done the SL 5x5 (in my teens) and BBB 5/3/1 (in my twenties).
Made some good progress with the weights using the BBB.
And for this reason could probably suggest the program.
Managed to go from "zero" to the lifts below.
Downside is it is very time consuming as far as these go.
Also never got very far with appearance (think because of calories).

Overhead 122lbs
Bench 150lbs
Squat 189lbs
Deadlift 244lbs

Am currently mostly interested in psychological factors.
Anecdotally is some of this still in appearances or would it be better to just go for aerobic exercise?
Am already skinny as a rail…

>>45544
I eat a tub or two a day. Is this too much?

>>45555
how much is a tub exactly? where you're from

>>45560
found a photo of anon.

Finally decided to count calories. I'm eating around 1800 daily but I'm not dropping weight as fast. Seems I will need to increase my c*rdio. I was trying to avoid it but now it seems that unless I want to be in a miserable calorie deficit for longer, I'll have to do more cardio.

>>45494
You'll be fine.
>>45545
If it's for psychological reasons, then maybe try one of those weights + cardio programs. Like cross fit. There's a bunch of these. Or just go to the gym, do weights then cardio. Both provide different health benefits, although there's a lot of overlap.
>>45555
Post the exact nutritional values and total grams or liters of the thing. If they're in imperialist units, translate them plz.

Just did 5x5 135lbs dead, didn't take much time.

>>45562
>Like cross fit. There's a bunch of these.
Have been warned against at least cross-fit because of injuries.

>Both provide different health benefits, although there's a lot of overlap.
Might give this a go.

>>45563
Then do it without excreting yourself too much? There are other alternatives. Circuit training I think its called too? I don't do it, so I don't know.

Raving is the only cardio I can tolerate.

>>45563
>Just did 5x5 135lbs dead, didn't take much time.
I started DL 135lbs as a DYEL because my gym didn't have bumpers. I'm grateful I didn't murder my back being retarded like that.

>>45545
how skinny are you exactly? (height and weight) in my opinion there's nothing better than calisthenics for someone who's thin, weight lifting should come after you maxxed out calisthenics progressions.
>Anecdotally is some of this still in appearances or would it be better to just go for aerobic exercise?
what did you even mean here?

>>45562
>recommending crossfit ever
why would anyone do this?

>>45564
>Circuit training
Don't really trust 50's routines either, but for different reasons, ha.

>>45580
>I started DL 135lbs as a DYEL because my gym didn't have bumpers
Nice.

>>45581
>how skinny are you exactly? (height and weight)
On a good day: 6'2" and 150lbs or 188cm and 68kg. BMI of 19.26 so just barely not underweight. Maybe just need GOMAD or something.

>calisthenics
Will look into it.

>what did you even mean here?
Was curious if the psychological improvements were mostly endorphins which might be best got through aerobic exercise or from appearance improvements in peoples personal experience.

>>45583
>Maybe just need GOMAD or something
depends on your objective:
health: any training at all, but nothing beats cardio + stretching
aesthetics: hypertrophy training (training hard with high intensity reaching failure between 4-12 reps, 3 sets minimum)
strength/endurance: basically the same as hypertrophy but with higher rep volume for endurance, lower for strength.
again, I'd recommend you to find a calisthenics routine, pretty much all of them work, but pick whatever you feel like and don't worry about having to start at the easiest progressions, you might think it looks ridiculous but it doesn't.

>Was curious if the psychological improvements were mostly endorphins which might be best got through aerobic exercise or from appearance improvements in peoples personal experience
if you accompany your training with proper diet I reckon it's a bit of everything, your body working better and producing the right amount of hormones, cardiovascular system being able to supply your body of nutrients, and then the mental repercussions of you noticing you can move easier and are stronger, and if you look better there's that as well, yes.
not a psychiatrist though so it's just an idea.

Did 5x5 90lbs bench, and (as a test to determine a calisthenics routine) 3x8 pushups and horizontal rows. Also five sporadic pull-ups. Looking at https://nick-e.com/bwsf/ (pic related) Some of the exercises seem a little janky (looking ridiculous as you mention) but guess that's fine.

>>45586
>I'd recommend you to find a calisthenics routine
This might be good for me just because seem to seriously lack the motivation to do a full weights routine at the moment. Have just done a few lifts the last week because of posts in this thread. It's not like it used to be.

>what causes psychological improvements?
>a bit of everything.
Makes sense to me. Though doesn't help with prioritizing routines much, seem to have found one to try out anyway.

>>45588
>Though doesn't help with prioritizing routines much, seem to have found one to try out anyway.
The most important thing is probably to pick one and get started.

Welp, might actually try the completion criteria: https://nick-e.com/bwsf/#completion to see if can pass on to a more advanced program first. Think it would be close, and not easy.

>>45590
About half way through the completion criteria test. Seems like with mediocre form and not holding always holding the position between reps can manage the completion criteria. These are probably some of the most important parts so am going to say don't pass. Pull-ups were particularly bad, but my hope is there's lots of "gains" to be made in improving form.

>>45601
>>45590
Yah could only do crummy level-1 shrimp squats, and had to rest pretty much between every pull-up. This is ignoring the mediocre form on the rest of the lifts (excluding push-ups which were fine) Did all the reps and sets though.

I am a deadlift machine. I turn ćevapi into defiance of gravity.

>>45601
>>45602
yeah sounds like you've got shit form for that, remember, shit form = egolifting, do easier variations no matter how dumb you think they look, they work and it's the correct way, you'll progress out of the easier ones in no time anyway so just do them.

>>45611
https://www.youtube.com/watch?v=52YOsjGINSc

>>45644
>shit form = egolifting
>do easier variations
Good tips.

>>44519
>It's so hard to lose weight past a certain point though. The cravings are insane. Protein really helps in regulating that shit.
Start with fruit and vegetables to help satiate you faster.

Here is a copy of Brian Alsruhes "RPM - VERSION II - Fat Burning Program" that i bought a while ago at a start of a cut. I didn't really like it all that much but it might be of interest to someone in here.

The elevator pitch is:

"Much like the first RPM Program, this one is primarily focused on on Burning body fat, building work capacity, perfecting form & giving your beat up body a 9 week break from heavy lifting.

The entire program is performed on the clock and you will be breathing hard at the end of every 40 Minute Session."

Last year I got back into the gym after a long time not going. I did chest and ohp and the next day my shoulder hurt. I went back a few days later and did the same exercises, pushed through the discomfort in my shoulder because I figured it was just doms. For many months now my shoulder hurts off and on, seemingly without much cause. Some days it's fine, others it aches. I went to the joints doctor, who took an xray and gave me a cortisone shot and said it sounded like bursitis, not a tear, and was supposed to schedule physical therapy and a follow up but they ghosted me so I never got the physical therapy. I felt better after the shot and tried to do Stretches on my own at home. Now I'm slowly getting back into the gym and focusing on stabilization exercises but still having issues. What should I do?

>>45705
Best fat burning exercise is brisk walking for long periods of time. For more vigorous cardio, the elliptical aka cross trainer is my favorite since it's low impact, balances the muscles being exercised so less fatigue (compared to eg bike), and usually they have a heart rate sensor so it's easy to keep the heart rate steady (compared to running for example).

>>45562
>Finally decided to count calories.
how is one supposed to do that?

>>45713
You can use apps, or a notebook. You weigh your food and check the macros (protein, fat, carbs, and calories). That's it. There's nothing crazy besides that.

>>45588
Day three of the BWSF routine.
It seems to be going well.
Better form already.

>>45715
Have decided omit the core accessory work.
Read online that it's mostly for coordination, which is no doubt important.

>>45710
how about you actually go to the doctor and get proper treatment? I mean, if it still hurts I don't think we could help you on an image board.
how the fuck do you get ghosted by a doctor anyway

>>45712
>Best fat burning exercise
no such thing as a "bst fat burning exercise", there are exercises which burn more fat than others, but all exercises are pretty much shit when it comes to burning fat, because you only burn like 300 kcal at max effort, that's like 100g of fries (maybe 10-15 fries).
walking/running is still good cardio, and it will help you lose weight, but not by burning fat, just staying active is enough to force your body to keep the muscles active, and therefore spend more energy on maintaining them.

>>45713
just google "how to count calories", I don't think you'll find a bad guide online, it's pretty simple, it's about weighing food and checking their macros.

>>45715
>>45733
great, keep going m8.
also, I'm not familiar with that routine but don't skip core stuff, again, no matter how retarded it looks or feels, you kind of need it, and simple core exercises are needed to learn to brace since you use it for the rest of the exercises.

>>45736
I called several times to try and set up the PT appointment but they never answered or responded to my messages. I think I'm going to try and get a PT appointment on my own anyway because it seems to have regressed. I kinda want to push for an MRI to be sure nothing is torn