Weightlifting and Bodybuilding thread v. holy shit we have the sub back
386 replies, posted
Since we have an actual sub now I thought I'd recreate this thread with some info in the first post
Diet:
Beginners
What is cutting/losing weight by cutting calories:
https://www.youtube.com/watch?v=be_TjNbJ75g
What is bulking/gaining weight:
https://www.youtube.com/watch?v=PiHAGXbLVno
Should I cut or bulk first?:
https://www.youtube.com/watch?v=xV7rLNC17LA
Can I do both?:
https://www.youtube.com/watch?v=g-PBGCIVAgg
What supplements should I buy?:
https://www.youtube.com/watch?v=XZW0pBwJdbw
I'm not gonna post about every diet in this, as they all boil down to calories + protein anyways. If there's any questions about which ones are good/bad/work just ask the in the thread
TDEE Calculator
"Advanced"
Phasic dieting:
https://www.youtube.com/watch?v=ifNJ0pZpmx0
Body recomposition science explained:
https://www.youtube.com/watch?v=wkBtHOBmpb0
Diet break effects on fat loss and metabolism:
https://www.youtube.com/watch?v=TaaA2fsuXZU
Ketogenic diet science explained:
https://www.youtube.com/watch?v=qxmVsT_ZeNs
Intermittent fasting science explained:
https://www.youtube.com/watch?v=Q1sfiDIPzHU
Training
Can't include everything so if something you want to know is missing from here, ask away.
Deadlift:
How to - Alan Thrall
https://www.youtube.com/watch?v=wYREQkVtvEc
5 common errors - Buff Dudes
https://www.youtube.com/watch?v=MDuXuUg15mk
Squat:
How to - CanditoHQ:
https://www.youtube.com/watch?v=zoZWgTrZLd8
JTS squat school EP1:
https://www.youtube.com/watch?v=vTlF4Njj1e4
Bench Press:
How to - Alan Thrall:
https://www.youtube.com/watch?v=BYKScL2sgCs
11 bench mistakes - Matt Ogus:
https://www.youtube.com/watch?v=u70p9Un4MXk
Programs:
StrongLifts 5×5 Workout Program for Beginners | StrongLifts: Simple program aimed at increasing/getting better with the 3 main lifts listed above
Madcow 5×5: Intermediate program for when the linear progression in stronglifts starts not being a thing anymore
Push - Pull - Legs: A more bodybuilder-centric and generalized set of programs designed around the actions of certain muscle groups
Upper/Lower 4 Day Gym Bodybuilding Split Workout | Muscle & Stre..
Recommended channels:
Jeff Nippard
Omar Isuf
Juggernaut Training Systems
Vitruvian Physique
Picture Fit
Buff Dudes
Alan Thrall
CanditoHQ
havent lifted since i was sick a couple of weeks ago... i get home from work and instantly sleep for a few hours and by then it's too late. i do this even when i get 7-8 hrs, how do i break this cycle
Set an alarm for when you want to go gym? Or go straight from work to gym
If its lack of energy take some pre-workout after work so you're too energetic to sit at home and force yourself to work out
will that stuff still be in my system by the time i want to go to bed?
If its a chronic semi-serious problem it might be a good idea to go for a check-up, better safe than sorry, but I know from when I took like 2 months off lifting (lifted similarly to you actually) not working out can make you feel like that. I don't know the science behind it if there is any, but thats just from personal experience
If you get some mild pre-workout, it'll just give you an initial shove to go to gym and then give you energy for like an hour, its basically a better cup of coffee. You get some fucking intense ones though, and have had some of those give me insomnia so just ask around for a mild one
ohhhhh lawd my whole torso is burning after these pullups
i feel fat
Did a set of 31 squats on 225 today and I don't think I can feel my legs
I've been working out for a little over 7 months now. I feel like I've been making decent progress but I don't really have anyone to compare my lifts to. Is this decent progress for that time frame?
5'11"
149LB to 170LB
Bench 95 to 180 3 x 5
Smith Machine Squat 115 to 265 3 x5
Deadlift 135 to 325 3 x 5
Yeah that's not bad. 1 (OHP)/2(Bench)/3(Squat)/4(Deadlift) plates on the main compounds after a year is a pretty good goal to strive towards.
Why Smith Machine though?
Hopefully I can make it to that then. I think I might struggle to get there with my OHP(I'm an idiot and only started this two months ago) and bench though. My gym doesn't have normal squat racks so I have to use the smith machine unfortunately. I'll be moving back home in a couple weeks and I'll be joining a real gym that has actual squat racks.
The temperature here has dropped 50 degrees in a few hours.
I've got to get a house with a garage so I can move my equipment inside and not have to deal with shitty weather.
Back at it boys. Ending my temporary strength cycle, going to start implementing 2x a day cardio + weights + more walking and working more. I think I can maintain most of my strength, but definitely hopping back on the diet train, keto again. Don't really care about the scale just need to sweat and lean up and start running again. My goal this "cycle" is to run a 6:30 mile, at no particular weight. I'm not sure if this is too easy or too hard of a goal, I guess I will find out. I know my vertical could be through the roof at the moment but I'm taking it really careful with my training, and I'm foregoing backsquatting and possible front squatting on my "leg" days in favor of just bodyweight squats and dumbbell lunges. Deadlift and flat bench are what I'm focusing on most this next cycle, hopefully add a bit of strength but at least maintain 4x10 @ 315 on deads, and 4x10 @ 225 flat bench.
Basically just whipping my ass back into gear, slacked off hard the last few months, no excuses.
im about to start eating healthy. Unhealthy food has honestly been kicking my ass the past few weeks and im pretty sick of it. gotta start working out again too
hell yeah, I've been eating like shit. better than I used to, but not where I want to be. I want to be healthy as fuck mane
Looking back at my old pics, holy fuck I was fat. A strong fat fuck, but fat.
Its a miracle I ever got laid
Been out of the gym since August last year and it shows. Gained about 10kg in fat and probably lost most of the gains I made as there wasn't much to begin with. I've been thinking about going back but I'm feeling a bit rusty and out of the loop. I was thinking of starting with one of those beginner routines rather than the PPLPPL routine I was running when I quit so I can get sorta familiar with lifting again. Any opinions on this one? Not too interested in SS or SL5x5 as I want to work more on my upper body instead of exhausting myself with squats every single time.
What is this meme exercise I've seen people doing in the gym lately? It's like a Smith Machine bench except they lie down parallel to the bar.is this a new thing?
What the fuck
i prefer /fit/'s greyskull lp:
https://ii.yuki.la/7/c3/8ccc5989414d2dd5ec45b4143b6a18227e7da87c6858b57bd586c5909f264c37.jpg
just my own preference though
November, 87-88kg
https://i.imgur.com/YOM8VE0.png
Now 93kg
https://i.imgur.com/FTbQTRb.jpg
https://i.imgur.com/eMgedWz.jpg
The second that stops cut it brah, trust me, coming from a true bloatlord it aint worth your health.
that being said i'm considering buying a cpap just so I can be 250+ again
Hey guys!
i've been following the 5-3-1 regime since 1st Jan and it's going great - small incremental increases with an aim for long term progression is perfect for me.
I used to just hit the gym, fuck up with some weights that i couldn't lift properly, get embarrassed and not go for ages. Then I started doing body pump and circuits until i built up my core strength got bored and then jumped over to the 5-3-1 as a new years resolution.
I do 3-4 evening sessions a week + a game of squash on the weekend. The weekday exercises are a 10-15m cardio warmup to boost my heartrate followed by the set out exercise for that day - that feeling of coming out the gym having hit your targets is gr8.
5-3-1 works, it just doesnt work well enough. I wasted a lot of time on it starting out when I should have been doing harder programs, but it was fun and kept me in the gym which is important in the long term
I started going to the gym 1 month ago. I go 5 days a week and I've trained before (though I sat on my lazy ass for 6 months). Can I start using supplements?
315 for 4 sets of 8 high bar skwats today, high bar just looks so much more pleasing than low bar
Also restarted my cut, road to 180lb has started
no you'll die
Got any recommendations for harder programs by any chance?
Texas method and mad cow as an intermediate lifter,
maybe something like a smolov cycle as an advanced lifter
Haven't done a proper set of ohp in about 5 months yet I've retained pretty much all my strength, 60kg for 5 reps
Sorry, you need to Log In to post a reply to this thread.