What's the consensus on working out when you're sick? Should I go or stay home?

>>77582311
you're going to get others sick by going so stay home you inconsiderate faggot.

Haven't shat in 3 days and I gotta leave for what will probably be an all-night party in an hour. How to unload urgently, without taking laxitives or anything risky?

>>77582311
>>77582337
Light workout at home. You won't spread germs, you'll still do something and you'll heal faster if you don't exhaust yourself.

>>77582410
Chances are you won't be able to unload everything in one go, so be prepared to shit several times throughout the night.

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>>77582543 >>77583941

There’s one guy at my gym (which isn’t a huge gym) who literally screams with every rep he does on most of his exercises. I understand if you’re maxing out and loudly grunt or even shout to get that last burst of energy. But isn’t it physically impossible to exert yourself hard enough to need to be making a racket across multiple sets of 5 or 8 of the same exercise? I almost chimped out yesterday because it was so irritating

>>77582488
Scream louder in response

I won't be able to do pressing exercises for a while due to fucking up my right front delt.
Will doing only flies slow down chest gains?

At what point do I start with weighted pull ups?
Will starting light like a few kg do anything?

>>77582683
It might be a little suboptimal, but doing flies will be plenty and keep you going just fine.
>>77582813
>At what point
When you want to. Eg: I want to keep my rep range within 6-8, therefore, if I can do 8 reps of bodyweight pullups, I would start adding weight to keep myself within that rep range while getting stronger.
>Will starting light like a few kg do anything?
Is there a difference between an 80kg lift and an 83kg lift? Of course.

I'm a DYEL and my deadlift just hit 200lbs. I know if I go higher, my grip will fail, but I refuse to use straps at this point. I've decided to alternate between deadlifting one day and pronated yates rows the other day to build my grip strength, but I worry this isn't ideal. Is there a better way I can build my grip strength, or perhaps an exercise that will also work my grip strength with better carry over to deadlifting than yates rows?

>>77582311
depends on the sickness, you can actually damage your heart by exerting yourself during illness

>>77582286
Why do zoomers slam lmao1pl8 deadlift?

>>77582410
update: haven't shat for 4 days

>>77583803
Drink 32+oz of water, add electrolytes
Eat more fiber and do more cardio in general
Caffeine also forces water into the intestines to stimulate pooping

>>77582900
Hook grip to fill the gap
Can switch grip
Can't double overhand 4pl8 without chalk on most bars, especially the greasy ones at com gyms

>>77582813
You should add as long as you can do at least 3 good form reps
The way gains work, it makes more sense to be progressing on weight and maybe do extra sets for volume if the reps are lower

>>77582488
Moan loudly like you're nutting in his ass every rep and try to make eye contact only with him while moaning
Mental warfare is easily won by those who do what it takes

>>77582311
You're going to get your house sick by staying home
Be considerate and go lift

>>77583499
Cuz it's just sooo heavy, senpai fr fr ong unc u bussin in my poopoo r wut

>>77582900
Try farmer walks, you could also do heavy rack pulls with a short hold, or dead hangs.
Good on you for not using straps.

Anyone here fix their exercise-induced insomnia?

>>77584927
>work out earlier
>reduce caffeine within 10 hrs of bedtime
>stay better hydrated throughout the day
>dont scroll near bedtime

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>>77585350

>>77584927

>>77585343
This stopped working for me.

I’ve been doing minimalist low rep high weight (1-4 reps) for a couple exercises and I’ve reached a hard plateau on them. I think a big reason is because I wasn’t getting enough volume. (Hard for me to increase volume with high weights in the first place)

I’m not sure how to proceed.
Should I just take off as much weight for those exercise until I’m doing some number in 5-10 reps per set?

>>77585661
To add, I was only doing 3 sets per exercise. I considered just increasing the amount of sets I do at heavy weight as a second alternative but between the amount of rest I do between sets and the heavy weight I’m a little sketched on that one

What’s better long term for strength/size. 5x3 or 3x5?

>>77582900
>I know if I go higher, my grip will fail, but I refuse to use straps at this point.
Use straps. You will always be bottlenecked by grip on your deadlift. It is a back exercise not a forearm exercise. You don't want a big muscle chain to be limited by a much smaller muscle (forearm). Do weighted pull-ups and other exercises to train grip instead.

>>77585661
how much are you lifting on these exercises?

>>77582900
Farmers carry and dead hangs. I found these two do the best for grip strength.

27bmi dyel here, never picked up a weight in my life
Where do I start

>>77586308
I'd start how your average young teen starts working out. bodyweight Push ups,, squates, lunges, burpees. Because it's bodyweight you can probably do it everyday. Once you've built a base after a month or a handful of months, I'd start going to the gym (or buy weights/ pull up bar/rings to work out at home)

>>77586308
Try out any exercise that looks interesting. The goal is to find things you can at least put up with, if not enjoy. Ideally, you'll find some exercises that cover the use of your whole body (arms, shoulders, chest, back, legs, etc) and then do them consistently (every week). While you do them, track the weight, reps, and sets you do.

You can call it good there if you just want to exercise for fun or vaguely for health. Otherwise, track what you eat and your bodyweight as well. You can eat less to lose weight, more to gain weight, or a moderate amount to maintain weight.

>>77586308
Starting strength plus arm work shoulder flies ab work and cardio

>>77586402
>>77586400
This is how people end up mediocre
Mid advice at best
He wants results, not vibes

>>77585759
Studies would say you'll end up the same size but stronger on 5 sets of 3

>>77584927
Eat more real food, cut sugar and all these >>77585333

>>77586405
It's not rocket science if you dont have any specific goal outside of getting bigger, stronger, and healthier/general fitness.

The answer is to pick up a program and go to the gym. You can do barbell and machine work, with a focus on compounds. Or you can do Calisthetics. (still need weights for good legs). Make sure to go close to failure, but you dont have to go to failure. I've seen me and others progress despite going to failure every other set, but we only did that shit in the noob gains timerange.

Do cardio for heart health and stamina (jump rope, rowing, swimming, jogging, athletics, etc).

To lose fat you need to lose weight, which is calories in less than calories out. Track your calories to make weight loss easier.


If this was someone with specific physique/strnegth goals, or training for a sport/activity/skill, I could add more. But for the average joe it's kind of simple.

Trying out dead hangs and pullups but I get real bad calluses on my hands. I can actually do the exercises to an extent, but the pain from them is real bad and hindering me.
Newish to lifting (6mo) so I already have some from certain lifts but this is the first time it's been an actual issue. What do?

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>>77584927
Don’t sleep too much. If you sleep three hours less each night for a year, you will have an extra month and a half to succeed in.

I tore my lower bicep tendon and had it operated. Now half a year later, it's mostly fine, even when training pull exercises. However doing stuff like barbell curls where I have a full rotation of my arm causes pain in my lower bicep area. Literally every other exercise is fine. The doctor said it's because the muscle is now stretched more due to a shorter tendon. Will this shit ever get "fixed"?

What's my upper/lower split missing? I have a power rack at home with some accessory attachments rather than a full gym. My goal is exclusively aesthetics at this point as I'm quite strong but look /average/ at best

>Upper A
Incline DB press 3x6-12
Pull-ups or lat pulldown 3x6-12
T-bar row 3x8-12
DB lateral raise 3x12-20
Rope triceps pushdown 3x10-15
OH extension 3x10-15
EZ-bar curl 3x8-12
Hammer curl 3x10-15

>Lower A
Back squat 3x6-10
Romanian deadlift 3x8-12
Standing calf raise 3x12-20
Cable crunch 3x10-15

>Upper B
Overhead press 3x6-10
Bench press 3x6-10
One-arm DB row 3x8-12
DB lateral raise 3x12-20
Face pulls 3x12-20
Rope triceps pushdown 3x10-15
OH extension 3x10-15
EZ-bar curl 3x8-12
Incline DB curl 3x8-12

>Lower B
Back squat 3x6-10
Barbell hip thrust 3x8-12
DB reverse lunge 2x10-12
DB wrist curl 2x12-20
Hanging knee raise 3x10-15

Please answer my question on using the smith machine >>77587265 .

Thanks in advance.

What are some squat alternatives? For whatever reason my knee just started to hurt when I do the descent squatting but so far I tried the leg press and leg extension today and those don't hurt.

Fod deadlifting should I go with figure 8 or figure 6 lifting straps? I've got very delicate hands. I can deadlift 245 3x5 but it hurts. Which between the two straps will make the lift easiest on my baby wrists?

>>77585350
You can't do it with a penis in us anon

>>77582286
What'd would be a low effort-high reward diet for an untrained skinny fat NEET who wants to lose body fat? I'm thinking of sticking to lean meats and vegetables(which I don't like), maybe fruits.

>>77587802
What does that mean?

>>77587296
I'll keep my answer simple: try it out and see if you like it. Worst case scenario, you'll have stagnated on one lift for a little bit (though likely, you'll have at least maintained).
>>77587520
>squat alteratives
Leg press (as you've already been doing), hack squats (machine or free weight), bulgarian split squat (bss), and lunges come to my mind.
>>77587840
>low effort-high reward
Eat things you enjoy (plus an occasional vegetable or fruit for nutrition) and then just scale it all back a bit to decrease your overall calories.
>diet
If you need help with ideas, I've used some aggragates like this: https://www.eatthismuch.com/ (don't need to make an account, just use the free info/generator).
>to lose body fat
A calorie deficit.
>and vegetables(which I don't like)
If you don't like them, then either find a way to cook them until they are desirable, or replace them outright. Find whatever nutritional goal they fulfill and find something else to cover for them. Eg: If you want Vitamin C, consider citrus fruits instead of traditional veges. If push comes to shove, you can use supplements.

>>77587855
Remove penises from your holes before trying anon

My friend wants to join the gym again, he said he'd do a trial today. I was thinking of giving him a full body routine. What do you guys think of this?
>Pec deck fly
>Leg press
>Bench Press
>Pulley Push down
>Seated Horizontal Pulley
>Preacher Curls

>>77588162
Sure. I'd probably order them a bit differently so as to not have the two pull motions back to back (and therefore tire the biceps before doing curls) but it's a fine introduction to some common exercises.

Any of you guys use a water jet for your teeth?
Flossing threats get caught on my wonky teeth, so I switched to the jet, and I'm told it can even replace toothpaste brushing entirely. Not sure about that.

>>77582286
Clean and press vs OHP? I've never done clean and press but now that I'm reading up on the thing it seems self-evident that it's the better exercise?

>>77588717
that's too broad a question to answer in any useful way. it depends on what you want to achieve with either exercise.

>>77588723
Sorry. I am training for judo, swimming, and overall strength. I am following a program that does six-week blocks of 70/80/90 percent of a training 1RM of the lifts you put in. Right now I'm doing an ULUL split with three swimming sessions and one judo session per week but I'm strongly considering going over to 2x fullbody, 4x swimming and 2x judo at the lastest in mid-January. I am a DYEL.

The creatine I bought had a broken seal, the lid was half off. How fucked am I?

>>77588800
Happened to my buddy and he turned trans

>>77588734
well i suppose it depends on why you think clean and press would be preferable then. if you're going to be doing full body then wouldn't that make programming cleans harder than just the pressing?

>>77588854
I suspect that it's preferrable because clean and press would train explosiveness and hit more muscles, muscles that I want to recruit anyway for my sports and my deadlift, on top of also hitting the same muscles as the OHP.

>>77588890
yeah in that case there's no reason not to at least try, maybe you could just do cleans one day and ohp the other and see how it works. even if you end up preferring cleans though i'd say keep ohp in just so you don't lose familiarity with the movement pattern, but again it depends on what you want.

How do I restore my flexibility after destroying it by sitting at a desk 12 hours a day?

Squat and press
High pull
Preacher curls
Skull crushers
Push ups off a dip bar with a head weight harness attached
All of these to muscle failure
Rest two days and bike ~20 miles each rest day for cardio

What am I missing? Am I retarded (mentally yes, I know)

I'm currently running a heavy/medium/light program to reacquire my former peak strength. It's been going really great but I've now almost reached that level again and I'm really stressing out whenever a heavy day is coming up. Like there's an inner blockade that's telling me "This will be so challenging, you will need to be at your best". So then I keep delaying the session thinking shit like "My sleep wasn't optimal, I'll do the heavy session tomorrow". Of course, I can just jump into it and see how it goes and then decide but that's not my issue, it's that I'm shitting my pants all day just thinking about the session. I don't want this nervousness to be a negative thing anymore.

>>77589173
>What am I missing?
Back work, no? Assuming the high pull is just an upright row (I had to look it up cuz I didn't know it by that name), then you're leaving out your mid and upper back. There is only some lower back work with the stabilization of the squat and press.

>>77589809
>I'm shitting my pants all day just thinking about the session
I'm not sure how to best do it, but I'd aim to transform that into excitement. You've already said that you're getting close to your previous peak strength, right? I'd be very fucking amped to finally test whether I'm there again, if I were you.

It reminds me of my struggles with social anxiety where I'd be shaking and trembling before engaging with people, but I'd turn that feeling on it's head, internally, temporarily, into out-going enthusiasm which would then help carry me through the interactions (even if, again, it's only temporary). I'm just not sure how to describe how I do that exactly (maybe it's a type of reframing/cbt?), but maybe it'll help. Mental struggles are tricky.

Is foreskin just a dick sheisty?

>>77589878
Appreciate the feedback. Would t bar using a small handle fill that void? Also, are there downsides to doing those exercises exclusively? I'm not trying to become competition size or looks. Just going for strengthening as much of my body as I can on limited time. If I can hit a bunch of muscles in a few exercises and do those to failure and rest two days. What cons are there to that?

>>77590437
T-bar row using a landmine thing and the little grip that looks like a 50 cal grip

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>>77590610

>>77582286
does it matter when in the day i get my protein in?
i would typically drink a protein shake in the morning for example and then work out quite late at night, is that ok

>>77590437
>t bar
That'd be a fine back exercise, sure.
>downsides to doing those exercises exclusively
Perhaps. You might not get enough work on a muscle that needs extra isolation (which varies from person to person). You'll have to see what you want to change as you become more experienced. Also, I just reread your list and you don't seem to have a lift which hits the hamstrings.
>limited time
In that case, you may want to cut it all down to just a few compounds to cover everything and then consider isolations based on how much time you can afford. Eg:
>Bench, Dip.
Chest, triceps, and front delt.
>Row, Lat Pulldown.
Mid back and upper back.
>Squat, RDL
Quads, hamstrings, core (bracing), and glutes.

>What cons are there to that?
You might find that doing a bunch of stuff altogether on the same day leaves little room for focusing on any one specific lift/muscle. The exhaustion from one exercise may still impact another lift targeting other muscles. Your cardiovascular system and nervous system are just as active for both.

>>77590441
>timing of food
There is some benefit from getting nutrients right after exercise, but you don't need to worry about timing if you aren't a professional bodybuilder.

>>77590610
Sweet I'll add that to my routine. You're right about the hamstrings. I do have one of those bench leg ext/leg curl machines so I can add that as well. I'm not fancy and not claiming I'll be a fit dude. I just want to dedicate an hour or hour and a half every 2 days to strengthen my body and do light cardio for another hour during the rest days. Not looking to get yoked or compete, just want to maintain my strength as I'm approaching unc age and want to stay in shape. The reasons I don't incorporate bench press into it is because I'm autistic about doing it to failure and my wife is absolutely abhorrent with spotting me. She either comes close to letting me get hurt or helps way too early. I like doing things I can fail and maybe get a mild injury.
I understand the benefits of targeting muscles on days but I'm just trying to maintain while potentially slowly growing over the years. I just didn't know if there was some known downside to just having a routine that has slight variations.
Not that it makes a huge difference either but when I say biking in between I don't mean on a flat road. I do some decent desert trails with the occasional mountain trail. So while it isn't leg weight training, my legs are pretty shot out after because there is some resistance throughout the exercise.
Thank you for the advice you're giving.

How long would you wait to go back to the gym after having your wisdom teeth cut out?

Reposting here since I barely had any replies. I've worked out 3-4 times a week for hour long or more sessions for like 5 months straight now but I feel extremely burnt out and I'm genuinely dreading the idea of going to the gym this weekend. How do I deal with that? Or at least how can I take a day or week off without it spiraling into quitting?

>>77590777
Ask your dentist?

>>77590783
My dentist said to ask 4chan.

>>77590780
Reduce your number of sets until your workouts are no more than 45mn

I was an obese need as a child and never did any athletic activities or sports really, but am now a pretty healthy adult thanks to lifting and some cardio. My real question after the preamble is, is it too late to learn and pick up a regular sport as an adult? I'm almost 36, so it sort of feels pointless an silly to go try and learn something from scratch at this age but just curious if any other older anons have had success breaking into a sport later in life? Where would I start really, going to someone for lessons? Mostly considering baseball, rowing, rugby, and to a slightly lesser desire tennis, basketball, or boxing.

>>77590777
I literally just had this done, and you'd be unfortunately surprised to know that it can be up to two weeks. I'd say 1 week minimum or your stitches and/or blood clots will likely reopen and you will have a real bad time. Two is safer but I started doing light work at a week and a half

>>77590867
I got impatient and went before reading this. It's been three days since the procedure. Bulgarian split squats made me very light headed, but there was no bleeding thankfully. My jaw feels fine at the moment

>>77590948
I attempted a little like you early and was also light headed and just took it as a sign to stop for a bit, but it's honestly not really worth the bleed risk and potential unexpected failure due to dizziness. If you have to rush back because your mouth is filling with blood or gets infected due to the strain popping a stitch/clot it is going to be painful and expensive

>>77590965
I mean you're probably right. I felt like shit driving home. Doing nothing sucks

How do I stop my right shoulder from compensating during presses? It's severely hampering my bench, dumbbell press, and ohp strength.

I was trying to figure out why I always either felt something in my right shoulder during presses and finally noticed it in OHP where my right shoulder shrugs up during the movement unintentionally.

I'm also worried it's messing with my back workout progression since I noticed my left (non-dominant side) lat is growing much faster than my right.

>>77590723
>Not looking to get yoked or compete
I want to say that I think this is a silly notion. All roads lead to Rome. The same fundamentals apply to everyone, regardless of how far they go. Some merely stop at a 225lb bench with low bf%, while others go further with steroids and blessed genetics. Consistent exercise to failure and a good diet will take you far, it just takes a while (and definitely moreso with age, but it's never over).
>my wife is absolutely abhorrent with spotting me
Very understandable. I've stuck with dumbbell benching and dips for a while for the same reason (except it's because I go alone to a commercial gym and don't want to ask people for a spot).
>[mountain biking for legs]
Hell yeah.

Anyone here had a mild umbilical hernia? I've noticed a small hard lump under/above my belly button after a hard ab workout. It won't gp back, but is practically flat and hard to notice unless I touch it.

Is it something that should affect how I lift? I suspect any doctor will just say "wait and see"

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crivit pilates reformer (advertisement brought to you by 'Lidl lohnt sich')

do Burpees have any value for stamina, cardio and conditioning? They seem like a decent "just do something" option for cardio

>>77592191
I think they're neat, though I definitely prefer machines, personally. Reminds me that I haven't jumped irl in a long time.

is it a good idea to to biceps isolation on pull day for example or should i do triceps isolation on pull and biceps isolation on push? imo it doesn't make sense to do biceps on push day or triceps on pull

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>>77594153 >>77594158

how long should i build foundation for a dedicated bench press program? i did bro split for one month and now have been doing ppl for 2 months but my bench is starting to plateau. should i push for 100kg and then start focusing on the main lift? now i can do 85kg 5x3 but it's really hard to add more weight

>>77593925
i don't see why you can't start whenever you want

>>77593506
I'd only mix and match them like that if you had ample time between your push and pull days to not interfere with each other. Additionally, I'd only do it if you really felt that you couldn't get an ample workout of the arms without it. Usually isolations fit neatly along with related compounds for most, but I suppose some people might like it differently.

>>77593925
In theory if you can do 75kg for 10 you can one rep 100kg