It's like a trap bar deadlift, way less stress on your lower back. Just better leverage and less muscle used
I guess it can replace it but it won't be as effect as the conventional
Conservatards have been losing without pause and non-stop since the invention of the wheel. A conservative of the 1920's would consider a conservative of the 1940's a liberal. A conservative of the 1940's would consider a conservative of the 1960's a liberal. A conservative of the 1960's would consider a conservative of the 1980's a liberal. And so on, ad infinitum, because the only constant in conservative ideology, the only thing they manage to actually conserve, is their unending and unrelentless losing streak.
>Gun rights >Roe v Wade
So much winning. Fucking leftist cope.
1 year ago
Anonymous
The majority of states in the country still allow abortions. Securing gun rights and preventing federally backed abortion pales in comparison to the tremendous change progressives have enacted in the past 100 years.
Progressing towards what? Child sacrifice? Moral bankruptcy?
And as another lad said, that is a non sequitur. But I enjoy them, so feel free to continue.
nah he cares he is just actually naturally low test. he considered going on trt some years ago since he is so fucked. he obsessively watches renaissance periodization all day so he truly does care, just fucked genes and 30 years of complete inactivity
I’ve seen that happen and I don’t get it. Back in undergrad, I saw a guy who, after three years, got to a 155 bench. And he came consistently too, he was a bit skinny but nothing crazy. It was very odd
this basically, its diet, no matter the volume or intensity someone does it can be voided by simply undereating caloroenwise and especially protein wise
He tried years ago but completely stopped for a couple years, he only started consistently more or less a year ago.
Still he's making slow progress and I have a feeling he hasn't gone to the Gym in weeks.
I like destiny for the most part but he really needs TRT
Like he fucking needs it
Yep, I can't remember who talked him out of it, I think it was Hillshire. He needs it even if it's only for the placebo/mental effect, I can already tell he's not as motivated as he used to be because of the slow progress.
>Kinda annoying how Destiny has been lifting weights now for a couple of years but he's still a 135 benching andy
Who cares how much he's benching? His body is a skinny-fat sack of shit.
This
https://i.imgur.com/0U21W6x.jpg
Questions that dont deserve their own thread
Can jefferson DL replace conventional? If no, why?
looks like someone who doesn't lift at all. If he was serious about his diet, and training, he could get a decent physique with just dumbbells and bodyweight exercises.
He could bench more if he wanted to, strength is so much about mindset. He just lacks the motivation
I'm not saying this in his defense, on the contrary. The guy has no machismo whatsoever
Have some fucking pride and add weight to the bar.
he is also waaaayy too obsessed with form when the weight on his bar is so low. saw a video of him deadlifting like 80kg or something and he kept darting his eyes at his gf and asking "hows my back? is it good? form looking good?" like the lil bro is not even close to high enough weight to be worrying so fucking much. guy needs to push himself harder with some heavier weight. he watches too much renaissance periodization to be training like such a pussy
>he watches too much renaissance periodization to be training like such a pussy
He is just a pussy. That's all there is to it. He has the intelligence required to watch RP and implement Mike says into his training but obviously doesn't. Anyone that does will significantly improve since the information is so good.
He gets way too much satisfaction from ''out debating'' people to think he should prove his worth in any other way. He's one of those guys that made ''being smarter than you'' his identity solely for an ego trip and way to get laid with scraps of slut pussy as a weak willed, low test manlet
The RP crew is great, possibly one of the Top 3 sources of Fitness information on the whole internet. Their fanbase having weirdos like hotm doesn't define them. Maybe show him some of their leg training vids? Some older vids I watched recently was brutal. Wait, just lookes it up again, here it is:
1 year ago
Anonymous
I can literally hear Mike in my head shouting "control" and "slow" when I start getting sloppy on eccentrics on leg press lol
I’ve seen that happen and I don’t get it. Back in undergrad, I saw a guy who, after three years, got to a 155 bench. And he came consistently too, he was a bit skinny but nothing crazy. It was very odd
i've been training for like 3 years now and still well under 2pl8
i follow the vertical diet and did 5/3/1, sleeps excellent
i feel like i'm just not trying hard enough when i actually lift heavy
and i don't know how to consistently put in 99% effort on lifts
normally i only really try hard when im angry, but i'm all outta angst
Yesterday on my final rep of deadlifts my left quad muscle got a sudden sharp pain while doing it. This hasn't happened with any other exercise and I had good form. Anyone know why this happened?
Is it detrimental to train fasted?
I'm not trying to achieve any specific result, but recently I only had time to hit the gym right after waking up, and I'd rather not deal with that.
kinda. maybe try a liquid carb source beforehand to fuel the workout? i workout in the morning too and i just chug a redbull before getting out of my car
is GTG an efficient way of improving my max rep count for push ups
rn im doing 20-30 reps every 30 minutes for 5 hours for push up days
i have like 2 months to tighten up my pushups before a physical fitness test
thoughts?
For any anons who've tried B1 supplements. Thoughts on supplementing thiamine for what appears to be worsening fatigue, anxiety and IBS? What form is best? Did you megadose or smalldose?
My lower back hurts from sitting all day.
Can I get my shit together with just planks?
I also have kettle bell and some light weights if those can help.
If you know that the source of the issue is sitting all day is worth working on the source directly. I work in an airport tower and a lot of colleagues are fat fucks because they never move, so I basically just stand up and "walk" towards the aircraft I'm speaking to lol. Looks like a retard but I'm not going to become a blob
What magnesium supplement is the least likely to make me shit hot liquid death out of my ass for hours after taking it?
If you know more kinds that are less diarrhea-prone, it'd be helpful if you could list them. As far as I can tell magnesium glycinate is considered the best, but it's only available in my country with a shitload of magnesium oxide in it as well, which is retarded and will no doubt powerwash your insides.
Is all about preference, before starting my bulk I want to cut down to at least 15%, you will look like shit, weak and tiny but is a phase I'm willing to go on because I really dislike seeing myself as fat.
The other way is to bulk straight away and cut (slowly, you don't want to lose muscle mass) once you have a decent "base" of muscles, and just for being super clear this is most suggested route.
Again, is all personal preference, you WILL NOT look as you wish either after a cut or a bulk.
The only exceptions are obese fatlords that of course need to cut first
Bulking is for retards who need quick bursts of progress to get a dopamine hit. The inevitable loss of muscle mass during a cut would probably lead to an average increase in muscle mass equal to steady progress at a healthy weight.
What alternative to bulking do you propose then? Just holding maintanance?
https://i.imgur.com/tv6wl3Y.jpg
Can someone help me here. I am basically autistic.
So I have been alone for years but got in contact with some old buddies. I finally have somewhat of a social circle thing going on. We all go to the bar and they notice I lift and say they want to go to the gym too.
They have been going for 5-6 months now but they're lifting like shit. Their form is awful and they are ego lifting wanting to keep up with me.
Do I correct them or leave them to keep fucking up until they lose interest ?
Would you correct them or just let them do their own thing ?
I'd advice them to use proper form and help them with it if they need it. Training with bad form and ego lifting can lead to serious injuries after all.
I've also got a question of my own:
Can you recommend any dumbbell or bodyweight exercises to replace pull-ups? I don't have access to a bar sadly.
you have a couple options. my opinion, you shouldnt force the issue too much, they are likely going for the social aspect as much as the gains aspect. they can always lift without you.
you can say nothing and wait for them to injure themselves, then offer help. theyll be more likely to listen then since they touched the hot stove. then just be like, hey you should bring the weight down a bit and make sure your form is really good so you dont reinjure. offer to check their form on big lifts.
you could also just say hey, i was hoping i could give you some pointers if you are interested. if they arent, just dont say anything. if they are explain the point of form and how lifting less can be preferable for muscle and strength gain.
either way, men are gonna be men, so theyre probably going to be stubborn as shit and not want to listen. in which case, fuck it, its not your spine.
Thank you Anon's.
> you could also just say hey, i was hoping i could give you some pointers if you are interested. if they arent, just dont say anything.
I did try this and got a 'Yeah, I know' response like their ego was hurt. I will leave them too it until they injure themselves and advise from there.
His wife lets him fuck other women too though, so it's not like one party is cucking the other, they're both just degenerates who hook up with other people at random. Tbh I don't understand why they're even married in the first place. Like how the fuck does that even work? His wife flies off to Sweden with some fuckbuddy and he "hangs out" with Lauren Southern for like a week, idk how you face each other and say I love you and all that shit afterwards.
1) Dietary cholesterol is healthy
2) Animal fats are healthy
3) Neither of the above cause heart disease
4) Insulin prevents you from burning fat
5) Insulin resistance (see: metabolic syndrome (see: the beetus)) and unsaturated fats are the major root causes of heart disease and strokes
>1) Dietary cholesterol is healthy >2) Animal fats are healthy >3) Neither of the above cause heart disease >4) Insulin prevents you from burning fat >5) Insulin resistance (see: metabolic syndrome (see: the beetus)) and unsaturated fats are the major root causes of heart disease and strokes
Literally everything on this list is false.
If the >heckin' INSULINARINO!
meme was true, how do you explain skinny fruitarians?
People ate foods high in saturated fat and cholesterol for centuries (eggs, red meat, shellfish) and never had heart issue epidemics. But suddenly, red meat and healthy cholesterol sources are the devil, and processed food is not the cause of heart issues today. This is the same situation with the sugar lie and the lies about meat and dairy told today. garden gnomes hate when people are healthy.
>orm 310 easily >literally no pain in chest area, arms tired instantly
does this theoretically mean, if I was to improve my bicep game, I could bench heavier?
i just accidentally cut into my bag of protein powder while opening the box it came with, can i just tape it and itll last until the expiration date still?
is there something like a portable deadlift platform?
how could i diy it?
i set up my homegym on the first floor cause we had a spare room, but now every time i deadlift the whole house shakes
What is a good bodyweight strength / calisthenics resource? There used to be one here, but it's gone. I can't handle the gayry of reddit, ever since that dyel took over and fucked with the routine.
Not a question but I’ve been coming here off and on for a few years and this is the worst state I’ve seen this board in. 90 percent of threads are demoralization, trannies, or coomer shit. To think we were complaining then…
I have a question regarding forearm pain. I’ve started to get a aching pain in the middle of my ulnas (middle of forearm, pinky side) when I’m doing heavy bench or tri work. Also felt it very bad while doing ez bar curls. Any idea what’s going on?
heavy curls can aggravate a sprain of the interosseous membrane. the actual cause would be impossible to determine if you aren't able to recall when the issue first occurred. interosseous membrane injuries are relatively slow to heal. should seek out physical and/or occupational therapy if you have the means else the recovery will take longer than needed.
Thank you for the advice!
One more question though, how much leg work is too much?
I've seen people do them every (other) day or once a week. Is it best to just try and see what frequency and exercises you can handle without creating dips in performance and do that?
I won't reply to 1 as I don't feel I have enough knowledge.
For 2, depends, if you cam fit it in your Kcal budget why not? For me is easier to eat some meat or cottage cheese as overall they are lower on calories while shakes are around 500kcal. Whey protein should be a substitute to a meal not a mandatory item, if your diet alredy ensures enough protein you can totally skip it
>shakes are around 500kcal
Are they THAT much? Guess it depends on what liquid you use and how much whey.
I was mostly planning to use it as a supplement in case I don't get enough protein on a given day while cutting by mixing it into a yoghurt or something I would have eaten anyway.
Sorry if this sounds like a bad idea, I'm completely new to using any sort of supplement
Of course it depends on the liquid and quantity/quality of the protein powder itself, anon.
I use 50gr of my powder, which is quite shitty (can only afford the discount one atm) that is 75% protein "only", mixed with 400ml of milk simply because it tastes fucking amazing.
Some INSANE folks drink it with water, is almost half of the calories but holy shit is disgusting.
But again, in a cut I'll rather eat some lean meat, eggs or cottage cheese simply because the kcal to protein ratio is much better.
Again, protein shakes are not mandatory, if they are useful to you and you like them then is all good, otherwise just get your protein from somewhere, as long as you get enough you are good, the source isn't relevant.
if you cant drink protein powder with water youre weak af bro, literally just down it in 3 secs and its over, even if its overly sweet. how hard can it be you pussy ass gay
Thank you very much, I'll keep your advice in mind. >Shakes are just a tool
That's true. I'll see if I can fix up my diet normally first and if it's not quite possible I can always rely a bit on supplementary protein.
You target the glutes the most at the bottom of the squat, the further you go down the more glute activation.
I like to use the hex bar for squats, and stand on a platform so that I can go down even further
Maybe stop going on 4chan? Honestly my mental health and overall life improved when I stop going on 4chan. Do you really need all that BS in your life?
does it matter if i do hanging leg raises with an underhand grip (like starting a chin up) as opposed to an overhand grip like pic rel or am i losing gains that way
Recently moved and looking for a new gym, I used to go to 24 hour fitness but there’s none in the city I’m in. There’s a planet fitness near my house but I rather not go there. What are some good gym chains?
Your body gets rid of what it doesn’t need, if you stimulate your muscles while at a calorie deficiency your body will avoid cannibalizing the muscles you use as much as possible.
I’ve done several cycles of bulking and cutting and tried cutting both with and without working out. When I didn’t work out I always lost a bunch of muscle mass.
Can someone help me here. I am basically autistic.
So I have been alone for years but got in contact with some old buddies. I finally have somewhat of a social circle thing going on. We all go to the bar and they notice I lift and say they want to go to the gym too.
They have been going for 5-6 months now but they're lifting like shit. Their form is awful and they are ego lifting wanting to keep up with me.
Do I correct them or leave them to keep fucking up until they lose interest ?
Would you correct them or just let them do their own thing ?
you have a couple options. my opinion, you shouldnt force the issue too much, they are likely going for the social aspect as much as the gains aspect. they can always lift without you.
you can say nothing and wait for them to injure themselves, then offer help. theyll be more likely to listen then since they touched the hot stove. then just be like, hey you should bring the weight down a bit and make sure your form is really good so you dont reinjure. offer to check their form on big lifts.
you could also just say hey, i was hoping i could give you some pointers if you are interested. if they arent, just dont say anything. if they are explain the point of form and how lifting less can be preferable for muscle and strength gain.
either way, men are gonna be men, so theyre probably going to be stubborn as shit and not want to listen. in which case, fuck it, its not your spine.
Cheat meals are a cheat on yourself retard. Look, you don't need to give up everything, one of the most important aspect of a diet is to be sustainable! Example: if you have a 2000kcal daily intake that's gonna be 14000kcal a week, as long as in the end of the week you didn't cross the line everything is gonna be fine, just compensate, but do it RIGHT
Depends anon, both paths have pros and cons, if you feel comfortable post body and see what IST may suggest.
My "personal" preference is to go down quite low on cuts but simply because I can then allow myself a more permissive bulk w/o becoming a fat fuck. Consider all the benefits and disadvantages of both solution, decide and then STICK TO IT until you achieve your goal. Do not let people of IST decide for you, is personal
3 months ago I tried to cut but I wasn't able to manage the hunger. I think it was due to stress, wasn't making enough money.
So I returned to maintenance but it didn't work, since 3 days ago I have been eating with no control maybe +10,000 calories.
I don't know what's wrong with me I was a man of focus and commitment to fitness my numbers used to be 1/2/2.5/3.5 and losing weight used to be easy. Now I'm a fucking weak loser :(.
What the fuck are you eating to get 10k? A million metric ton of big macs?
Man, hunger management comes down to what food you choose to eat during the cut. Some are much more filling that others. I usually eat some meat or stuff that I like with a BIG portion of veggies, where the only purpose of the veggies is to fill me up and avoid hunger, as they are dirty low on calories.
Avoiding eating too much carbs can be a good idea too, some people have quite an addiction to them
been severely constipated and have had watery diarrhea, dunno if this is an infection, ibs (if so im kms), just normal diarrhea, etc. the whole eat more fiber thing, im doing that. i think its because im not eating honey nut toast crunch or whatever, that stuff was all i ate. i workout, try to drink water, dont eat any fruits and vegetables like a retard, and wonder why any of this is happening to me in the first place ever at all. i suffer from my own ignorance. anyway, is this ibs, an infection, worm/disease ive contracted, allergy reaction, bad diet, etc? i try to eat fibroua foods when i can, workout whenever i have the time, drink as much water as i possibly can, and still get either watery stool or severe constipation, only letting up after days when my stool comes out like pebble, feels like im a chicken laying the most painful heavy black eggs. help?
the only time i ever had what i would consider a healthy stool was something around 3x months ago when i ate chicken, rice, and a very, very big bowl of cut up vegetables to go along with it. i drank plenty of water and worked out as hard as i could, and the shit i had honestly felt like it cleansed my asshole. it was smooth, came out CLEAN with no need to wipe, literally felt like a God. but now all i have is constipation and watery stool, literal shit water. if this is an allergic reaction (are you supposed to have watery stool after eating beans (??)) or an infection i can get rid of easily, i need not worry, just be informed. but if this is something like ibs, its over 🙁
so the question(s) is(are): why is this happening? what can i do? is this normal? should i be worried? what to eat other than fiber? best fiber? how to get my consistent, sometimes even pleasurable stool sensations back? diet plan?
I've been sucking my stomache in for the last ten years and breathing upwards through my chest due to my shame of being mildly fat, but now that I'm pretty lean and fit I am trying to start to diaphragmatically breath down towards my stomach, but I seem to struggle, or not at all be able to do so with anything larger than a small/medium breath, yawn, or especially during intense or cardio workouts, how do I train myself to breath correctly again?
Dont know where else to ask this but how do I get rid of this what a assume is a tonsil stone. I tried a toothbrush, a qtip to push it out, a salt water gargle rinse. Google gives me these solutions and says with time it will go away but it's been a month.
Depends on what you mean by cutting 5pb, 5lb of weight in general is very doable, the first 3lb that come off when you start will be water weight, a rate of 0.5lb of fat loss per week should put you at 2lb after a month.
5lb of strict fat loss in a month is not possible without some extreme diet where you’ll lose half your muscle mass.
What can I do against back pain while deadlifting? I was at ~3 1/2 plates just a few weeks ago and never really noticed anything with my back. Then I injured my leg while jogging and had to pause for two weeks. Last week I then tried to get into it again and suddenly got an insane electric pain in my back making it impossible for me to lift anything after that. Then today I tried again with two plates and noticed the pain creeping up again after two sets. Anyone know what exactly that is and how I can get used to deadlifting again?
Don’t do deadlifts, they’re a meme exercise, shooting pain down your leg means you’ve got a nerve trapped in your back, putting more stress on your lower back is gonna make it worse.
Take the yogapill/stretch pill for back pain and avoid that power shitter exercise.
The pain doesn't really shoot into my legs or arms. It's just the entire muscle area around my lower back and my upper glutes that start to hurt like crazy.
For fatties it’ll destroy their knees but for someone not overweight nothing wrong with it. Do look up proper running form though and if you get serious get running shoes.
Depends on your height man. What are you trying to do? What's your goal? Do you just want to be lean and hot? Do you want to compete in powerlifting? Do you just want to be a big motherfucker? Do you want to be a boxer or mma fighter?
All of this requires different styles of training and diet.
Different anon here. If you are trying to become bigger/stronger, then bulk. I assume you're currently eating at maintenance, so perhaps 200-300 calories more could help.
There are multiple other things to consider though, ime: Effort & Rest.
I would seriously ensure that you are actually putting in effort at the gym. I know that sounds condescending, but what I mean is that you need to be aware of what it FEELS like to lift for maintenance vs to lift for growth. I personally stunted in the gym when I was younger because I was unaware of the difference. Try adding 5% more weight with whatever lifts you do (aka, progressively overload) and see if pushing through that slightly harder workout does anything for you.
On the other hand, if you are unable to add that slight amount of weight, then the issue may be one of rest. This is more unlikely though, because most people don't train hard enough to begin with, but it is still possible.
Therefore: How is the quantity of your sleep? How about the quality? How long have you been consistently progressing (strength or weight, you choose)? Do you think its time for a rest week?
I personally take a whole week off (and focus on things like calisthenics and stretching) once every 3-4 months. Take it with a grain of salt though because I have only been consistent with my training for about 8 months now.
Anybody got claire p Thomas 6 week abs programme? Researching for my cut after finishing current programme
She has insane abs and the guys she posted had decent transformations too. I BELEIVE I know what to do to get abs and cut, but I want to compare
Every time I do leg press I feel like throwing up for an hour afterward. I barely drove home without barfing just now. How do I prevent this? Is it even possible without lowering my effort?
If you go hard on legs, you might see stars or get a little dizzy for a minute or two, maybe even feel sick for a minute or two, but definitely not for an hour afterwards.
Check your blood sugar. Do you eat a meal an hour before working out?
> Do you eat a meal an hour before working out?
Sometimes I do, sometimes I don't. Today I had a small protein shake an hour before. It's finally subsiding now btw. It starts as feeling like puking then gradually goes to regular nausea before going away. I drank like half a liter of water in between 3 sets, that didn't feel like it helped either.
It might be your blood sugar, or just a completely empty stomach. Try to see if you can catch onto a pattern. Next time you do legs, eat a meal and have a candy bar an hour before lifting. See if that helps.
NP man, I'll see stars sometimes after doing the leg press, so don't worry about that, it's normal. Sometimes I feel sick for like a minute, but then I'm good. An hour is definitely not good lmao.
I only do T-bar rows, tricep extensions, incline bench, incline flies, hammer curls, hanging situps and planking with dumbells in that position. What will my body look like. My legs are already a decent size Hence no lower body.
How much cardio should I do each week for protective/ health benefits only I don't really have a need or set fitness goal for cardio, currently trail walk/run my dog 40-60 mins a day, the amount I can run is dictated by the dog as she's getting old
Depends on bodyweight and effort. For someone who weighs more, it is more impressive. For someone who weighs less, it is less impressive.
That being said however, it still requires a good deal of effort to get to that point, regardless. There are plenty of folks who are very skinny who can't even do 10.
Personally, I would say its good, but then again I weigh 185 and can only do 15 at best, despite barbell benching 180lbs for reps.
doesnt that only mean that youre just not doing pushups enough to be "good" at the exercise? id say you can easily double or even triple that if you can bench 180 for reps, you just never do pushups, right?
Does anyone know of an app on android that has good interval timer/plate calculator/weight tracking features like StrongLifts does but is more customizable?
I want the features of the timer and stuff but its so uncustomizable to fit my new plan.
And yes I really want that plate calculator because I just moved from America to somewhere with metric plates.
I don't need guides or anything, I know how to do everything.
it's extremely difficult to find a good app for lifting that isn't paid. strong is the default recommendation but it's like 5 bucks a month or something. i use fitnotes, it's alright.
Is there anyway to get it to automatically update the weight like stronglifts based upon completion?
It looks pretty good so far but its kind of a pain to have to go through every single entry and update the weight
Top right is amazing but I feel like the weird lighting makes my arm look way bigger than it is. I wanna pick a good one of these without feeling like a fraud but also without picking a bad one. Which one do I choose? Or are these dishonest in general?
The pictures looked fcked because you are not using a flat mirror surface. If you didn't use an angled surface, then they would look fine.
Just use a public bathroom mirror fren, perhaps one at the gym if you do not possess your own.
If you really want to push the potential of each workout all the way or ego lift, then yes.
However, you really still need to make sure that you are adequately focusing on the deltoid rather than the legs in the pushing movement. Can you reliably keep the exact effort of your legs the exact same every rep? If not (like 99% of people) then you should keep both in your routine.
Perhaps try alternating between them every other week. That way you can benefit from both of them.
guise i have a little home setup with plates and a bar from craigslist, nevermind the fact that the two sleeves are different (one is ridged and makes a PRRRR sound when sliding plates on/off and the other one is totally smooth) but the bar leaves tiny specks of chrome dust on me when i use it, and i'm not 100% what its from, but i have a slight itchy rash right on the front/bottom of my neck that becomes visible if i scratch it at all, this only appeared after doing front squats and the bar came in contact with my neck.. i dont have this anywhere else on my body. the chrome specks are like dust, not flakes. should I buy a nicer bar? is there any way for me to brush/oil or otherwise clean it and prevent this?
Depends
If it's just from contact,you likely weren't holding the bar on your shoulders and the friction on the skin irritated it
If they repainted the bar before selling, you have paint coming off
why do the gym mirrors make me look smaller than my bathroom mirror
Warp/perspective
The pain doesn't really shoot into my legs or arms. It's just the entire muscle area around my lower back and my upper glutes that start to hurt like crazy.
That means you have bad form.
I'd guess you arch your back instead of bracing and staying neutral
Should I feel anything in my back after doing squats/deadlifts? Like not pain, but there's some soreness feeling, I don't really know how to describe it
Anyone have any advice for a full body superset routine, supersetting 2 exercices per body group. Feel this will be the best way to workin with my training partner to get our workouts done quicker.
Alright fine
Fingertip pushups will literally turn you into Bruce Lee. You will become him. He is currently dead so you might want to reconsider
1 year ago
Anonymous
thanks for replying to him on behalf of me so i don't have to
1 year ago
Anonymous
That sounds pretty bad, I'm not ready yet to die.
But at least will it make my grip stronger?
And no, do not suggest other exercise to strengthen my grip
My only excerise for years has been walking everywhere, carrying shopping, and wanking. I've only recently started weights but my left arm is obviously pretty far behind in terms of muscle and I'd like to fix that. Will it just catch up if I keep doing my barbell lifts or should I be giving it special treatment?
My only excerise for years has been walking everywhere, carrying shopping, and wanking. I've only recently started weights but my left arm is obviously pretty far behind in terms of muscle and I'd like to fix that. Will it just catch up if I keep doing my barbell lifts or should I be giving it special treatment?
you need to do dumbell isolations. stuff like curls and LTE. by doing this the left arm will have to move the weight all on its own, compared to barbell lifts where the right arm would likely dominate and take a little bit more of the load. When you do the isolation work, don't increase the weight until your left arm has caught up with the right (performance wise, not visually). If you want you can also add an extra set just on the left side for your isolations until its caught up with the right.
I hit pre then lift every morning before work
It's the only way to add lifting to your life without destroying it
I just got a herniated disk. My lifting days are over.
They can heal
Wear a belt next time
https://i.imgur.com/7PqzE9O.jpg
[...]
i've been training for like 3 years now and still well under 2pl8
i follow the vertical diet and did 5/3/1, sleeps excellent
i feel like i'm just not trying hard enough when i actually lift heavy
and i don't know how to consistently put in 99% effort on lifts
normally i only really try hard when im angry, but i'm all outta angst
You need to eat more and cut your protein intake to 0.8g/lb of lean body mass
Most lifters get too excited and adopt a shit diet because some roiders told them to. Too much protein kills test and hype.
Not eating enough calories otherwise has similar effects
So true. Conservatives have no ideas for how to solve any modern problems. They just want to go back in time but don't understand that's not possible.
Having some random people generate semantics about non-issues (gay rights etc) is not progressive, it's retarded.
All social rights victories have been won.
Societies can not perpetuate without focus on family, education, tradition country, and production. Everything else is dildoes.
Anyone here ever think of their mother in a sexual, or romantic manner when jerking off?
Not to say that you think of her like that on a daily basis, outside that "Horny" state of mind,
but only when your masturbating because you need to think of something extra kinky/taboo to get off.
The ones who DO think of their mother like that on a daily basis, or have romantic fantasies (beyond sex)
about being with your mom, why do you feel this way? How or why do you think these desires started?
how do i increase the speed at which iron gets turned into blood? i had an iron infusion at the start of this month but i dont really feel any better in regards to my anemia
apparently I have shoulder bursitis. can barely do a few push ups because of it. anyone know a quick fix? this shit is killing me, just wanna go back to the gym so bad bro...any help much appreciated
I don't know if this question belongs here.
I want to take one of those dna tests for muh ancestors but am worried about the potential for 3rd party access to that data, is there any that are more trustworthy or private than others?
IST related because i want to know how IST my ancestors were likely to be and what sort of diet and lifestyles they had to deal with, my last name indicates a line a fishermen so probably manlet skeletons.
I'm going to return to the gym after 1 month without lifting. I want to run a pure hypertrophy program. Should I focus on strength until my last checkpoint or can I skip that and just go straight to the hypertrophy program?
>gym has mask policy >doesn't specify what kind of mask >gym doesn't have a clothes policy
Should I walk into my gym like this lol? Trips and I'll do it
I wish I was joking Anons but I've felt my testosterone spike nearly 10 fold of whatever it used to be since I've started breaking my PRs. Downside is I'm unquenchably horny. Like I'm wanking every 6hrs or so. And even then I want to go again.
What should I do? I no longer have a gf to throw and breed.
All jokes aside my cock is sore pls help.
How do I stay disciplined enpugh to work out everyday when im a manlet and I get hard locked from 7's-10's?
how manlet?
I'm going to return to the gym after 1 month without lifting. I want to run a pure hypertrophy program. Should I focus on strength until my last checkpoint or can I skip that and just go straight to the hypertrophy program?
do whatever is gonna keep you in the gym
My only excerise for years has been walking everywhere, carrying shopping, and wanking. I've only recently started weights but my left arm is obviously pretty far behind in terms of muscle and I'd like to fix that. Will it just catch up if I keep doing my barbell lifts or should I be giving it special treatment?
should I see a doctor or a psychologist first about my weight problems?
I think my problems are largely behavioral. I eat shitty junkfood that my dad buys because he's a stoner, often even when I'm not hungry
I know it's wrong, but I often do it without thinking about it at this point in my life
The easiest adjustment you can make is to decide to not eat/drink anything that doesn't have meat in it. If you do this, your diet will accidentally be just about perfect for health and nutrition assuming you're a dude
>If you want the body people shill for kettlebell work, you should just do an Olympic lifting routine
i do not, I just seem them recced a ton and I've never seen anyone who does them that doesn't look worse off than calisthenics people.
Last 2 girls I have had a romantic interest in have rejected me harshly and went on to date much less attractive or accomplished men. I can't stop seething and getting angry every time I think about it. I have started lifting to try and move on from it but the hate won't go away.
I'm at 3x12 with 30 kg for DB rows. I tried moving up the weight but the next dumbbell is 35 so I only got around 8, 7 and 6 reps. My thought is that it might be better to continue using 30kg until I can do 15+ reps and then up the weight. Thoughts?
building leg size with dumbbells that only go up to 70lb/32kg? i don't have access to a gym right now and don't have the space for a barbell setup at the moment
If a girl is quite open towards me, likes spending hours on end with me (alone and deep into the night as well.), we can talk about a variety of things and have a good laugh, but is open to me being touchy with her to a reasonable extent, had her head lay on my arm and chest for a while but rejected me 2 years ago and asked to remain as friends, should I make my move or do I respect her decision? I have previous experience with women but she confuses the fuck outta me.
why have such a gay and ball-busting relationship with a woman? what the fuck is the point? either make a move or do something productive with the time you would have spent with this whore.
My upper lat has been hurting for like a week now fellow ISTizens, what the fuck is happening? It feels like it's perma-cramped, I have to lean to the side when I'm sitting to make it stop aching.
as far as vitamins, im not totally sure but you should definitely get b12, other b vitamins like niacin, C, A, D, and zinc.
otherwise for supplements, ashwagandha and chaga seem to work. do your own research on dosage.
>be SEAmonkey >can't live without rice >can't hit protein goals >lost 7kg >still have belly
6'0 @ 85kg btw
Should I just not eat rice? I've reduced it down to 100g per meal but my problem is not finding enough protein that is within my budget as a poorfag.
Rice ia high in calories, amazing for bulking, less amazing for a cut.
If you are finding problems in hitting the protein goals then you should definitely cut on high calories / low protein food such as rice. You will be able to go back to it once bulking again, is temporary
I can't meal prep my usual healthy food so I have to downgrade for a few weeks. I have frozen burritos for breakfast, a PB&J sandwich for lunch, frozen quesadillas for dinner, and protein powder. Will I still be able to make any gains from this or should I just not bother working out until I can meal prep?
>On starting strength currently (not exactly a beginner but since I'm often starting back from the bottom I just rerun the routine) >always been weak with pressing movements even compared to my squat (150kg x 5 was my max 3 years ago, more like 120 today) >can barely squeeze 3 reps on 80kgs on the bench >read about nuckols' 28 free programs, I am considering either beginner bench 2x per week or 3
What do you think? Should I keep doing SS and just eat more or switch to something with more volume?
6'0 and 70kg for reference, I haven't weighted myself for a year so I went back to eating 2plaets
I could squat 140kg for 5 reps at that weight though so i'm guessing it's the way I'm training that's ineffective
1. Tips for improving an unnaturally shaky non-dominant grip? I shake more than people much weaker than I am. Especially so when lifting with the tips of my fingers at work. I hope it's not from a TIA I had this year...
2. Tips for improving resistance to tennis elbow? I get this depending on by duties at work.
3. Tips for improving my VERY limited wrist flexibility in the rearward direction? We stretch in the morning and I have less flexibility than any of the 30 other guys.
That's a long post, thanks if you read it and answer any of the questions. I'm 40 and just want to stay healthy enough to do my work.
1. You might be able to fix that with grip strength/less caffeine before working out, but that has to do with your nervous system bro.
2. Look up Triceps stretches, it may help.
3. Not a clue other than just stretching
1. I ordered a COC sport gripper but it's way too weak. I will at least try fixing it with grip training. I have always been VERY right side dominant, so I thought that might have been it. I'll mention it to my neurologist next time.
I'm sure this is stupid but I can't figure out the right search terms to get a good answer.
Is it more effective to hold a pose, or to flex and relax? For example, when doing pullups, would it build muscle faster to pull myself up and then slowly lower myself back down? or just to pull myself halfway and hold there until failure? I feel like the former makes more sense, but I can't give a good explanation of why.
Thanks bros, I'm just starting out but already seeing some nice gains (+10lbs and better definition) despite being such an amateur and starting as a skelly.
Wondering if anyone could help with my routine if they think it needs fixing. Few things about, I struggle with bench in the 2-5 rep range been stuck at 185lbs for awhile now. The close grip and skullcrushers superset ill probably get rid of and just do them by themselves.
Lower days are my main concern idk what to replace the rack pulls on lower 2 with or if i should just keep them in. Lower 2 i had pause squats instead of lunges but i think i have a problem wtih my pelvis so i added them and the hip thrusts in. Not sure if ill keep the hip thrusts, wasnt a big fan of them.
anyone hurt the center of their chest follow the bench machine? i feel like my arms were way too far back and i overpulled or tore something, but its RIGHT IN THE MIDDLE. it will get better but re-aggravate all the time. been over a month =/
If you train fasted you need to prioritize eating and recovering right after. Also I find I need an hour of being awake before my nervous system turns on, maybe going for a walk in the sunshine before training will help you wake up. If training fasted in the morning allows you to train a lot more consistently then there's a clear benefit. But not, in general training after your first meal is optimal. I only worked out before breakfast because I could not train consistently in the evenings after work last year. Definitely not optimal, but if your consistent it's way better than nothing or inconsistent training.
a pl8 (plate) is a 20kg / 45lbs weight. 1pl8 means you have one plate on either side of the barbell, the total weight being 60kg / 135lbs. 2pl8 would be two on either side, totalling 100kg / 225lbs. 1/2/3/4 means the number of pl8s on either side of the bar for OHP, bench, squat and deadlift.
The only way I can do chinups at home right now is on a ledge so my forearms push against the ledge when I pull myself up like pic rel. Does this affect efficiency or the muscles targeted?
beginner here, just read that you're supposed to get about a gram of protein per pound of bodyweight.
i weigh 140lbs so that would mean 140g of protein. even if i eat pure chicken breast twice a day that's still only 50 grams which would mean i'd need to eat chicken breast 6 times a day. eating that meal twice already makes me feel extremely full, i can't imagine 6 times. what?
Change your food choices and go for more calorically dense sources of protein. Red meats or processed meats might be smarter for you. Nut or Dairy products might help as well. Use protein shakes here and there as well. And get your stomach used to eating more.
Chest: 60-120 reps per week.
Back: 60-120 reps per week.
Quadriceps: 60-120 reps per week.
Hamstrings: 60-120 reps per week.
Shoulders: 30-60 reps per week.
Biceps: 30-60 reps per week.
Triceps: 30-60 reps per week.
Calves: 30-60 reps per week.
Abs: 30-60 reps per week.
Is this truly the best volume range per week for hypertrophy?
A really toxic relationship I had ended almost a year ago and left me depressed and anxious and I haven't been able to sleep properly since then, even after getting over it. My brain just never shuts up, I CONSTANTLY need a form of distraction to not fall back into wanting to rot away again. So doing anything productive is super hard already, but what's even more hard is sleeping. Hearing nothing and trying to turn my brain off is like turning up the volume of a song to the point your ears hurt. How can I sleep?
I know this will probably be the stupidest question I've asked here but here I go:
Let's say I start eating just animal protein (beef, chicken, pork, whatever) with a raw vegetable salad (greens, tomato, carrot) and eggs for lunch/dinner, some form of oats with milk for breakfast, two pieces of fruit per day and possibly one piece of wholemeal toast each and every single day. Is there something inherently WRONG with that? Would it be worse than my crappy diet of takeout and processed shit?
One of the things pushing me back is dealing with depression and cooking varied and "healthy" recipes with like 999 ingredients each, can I eat just meat, veggies, eggs, oats and fruit and that's it? I don't have the willpower to cook a fucking 5-course meal everyday
You're right, didn't think about that. I can substitute beef/pork/chicken for salmon or sardines a couple times a week to balance it. I love kiwis so that's a good option too.
I know it sounds stupid but I've been scared with the "YOU NEED TO EAT ABSOLUTELY EVERYTHING OR YOU'LL BE MISSING NUTRIETNS" thing but logically just going from eating trash to eating real food MUST be better for me, even if I'm missing some very specific micronutriets from not eating idk, mushrooms.
It's like a trap bar deadlift, way less stress on your lower back. Just better leverage and less muscle used
I guess it can replace it but it won't be as effect as the conventional
Best lifts/machines for mountains? I wanna climb some mountains
Is it just stairmasters with a weight vest?
Kinda annoying how Destiny has been lifting weights now for a couple of years but he's still a 135 benching andy
People on the left take twice as long to do literally anything productive
Because the right's only policy is preventing progress
Returning to what was lost isn't preventing progress, it's the only way to progress
Conservatards have been losing without pause and non-stop since the invention of the wheel. A conservative of the 1920's would consider a conservative of the 1940's a liberal. A conservative of the 1940's would consider a conservative of the 1960's a liberal. A conservative of the 1960's would consider a conservative of the 1980's a liberal. And so on, ad infinitum, because the only constant in conservative ideology, the only thing they manage to actually conserve, is their unending and unrelentless losing streak.
ouch.
That's only under liberal democracy. Remove liberal democracy and conservatism comes back.
So true. Conservatives have no ideas for how to solve any modern problems. They just want to go back in time but don't understand that's not possible.
>Gun rights
>Roe v Wade
So much winning. Fucking leftist cope.
The majority of states in the country still allow abortions. Securing gun rights and preventing federally backed abortion pales in comparison to the tremendous change progressives have enacted in the past 100 years.
Cool non sequitur, retard
Progressing towards what? Child sacrifice? Moral bankruptcy?
And as another lad said, that is a non sequitur. But I enjoy them, so feel free to continue.
reminder
>left
>destiny
?
He probably trains wrong or doesn't really care
nah he cares he is just actually naturally low test. he considered going on trt some years ago since he is so fucked. he obsessively watches renaissance periodization all day so he truly does care, just fucked genes and 30 years of complete inactivity
I’ve seen that happen and I don’t get it. Back in undergrad, I saw a guy who, after three years, got to a 155 bench. And he came consistently too, he was a bit skinny but nothing crazy. It was very odd
diet diff most likely. doesn't matter how often you go if you eat like a bird
this basically, its diet, no matter the volume or intensity someone does it can be voided by simply undereating caloroenwise and especially protein wise
>Back in undergrad, I saw a guy who, after three years, got to a 155 bench
Train and eat like a retard and you'll be small
he claims multiple injuries
also chugging soilent all day long which is FULL of protein so his diet is "on point" as the Black folks say
> couple of years
It's been less than a year anon.
He's been lifting for years you lying fucking retard.
He has went to the gym in the past, but he's only been lifting routinely this past year, you fucking braindead ape.
Being a Covid believing onionsboy does that to you
Did you actually just type out onionsboy? Because søyboy gets changed to basedboy
He tried years ago but completely stopped for a couple years, he only started consistently more or less a year ago.
Still he's making slow progress and I have a feeling he hasn't gone to the Gym in weeks.
Yep, I can't remember who talked him out of it, I think it was Hillshire. He needs it even if it's only for the placebo/mental effect, I can already tell he's not as motivated as he used to be because of the slow progress.
god i wanna have sex with lauren southern so bad
>Kinda annoying how Destiny has been lifting weights now for a couple of years but he's still a 135 benching andy
Who cares how much he's benching? His body is a skinny-fat sack of shit.
This
looks like someone who doesn't lift at all. If he was serious about his diet, and training, he could get a decent physique with just dumbbells and bodyweight exercises.
would he have to bulk or cut
To be fair he's like 5'3 or something
He could bench more if he wanted to, strength is so much about mindset. He just lacks the motivation
I'm not saying this in his defense, on the contrary. The guy has no machismo whatsoever
Have some fucking pride and add weight to the bar.
he is also waaaayy too obsessed with form when the weight on his bar is so low. saw a video of him deadlifting like 80kg or something and he kept darting his eyes at his gf and asking "hows my back? is it good? form looking good?" like the lil bro is not even close to high enough weight to be worrying so fucking much. guy needs to push himself harder with some heavier weight. he watches too much renaissance periodization to be training like such a pussy
>he watches too much renaissance periodization to be training like such a pussy
He is just a pussy. That's all there is to it. He has the intelligence required to watch RP and implement Mike says into his training but obviously doesn't. Anyone that does will significantly improve since the information is so good.
He gets way too much satisfaction from ''out debating'' people to think he should prove his worth in any other way. He's one of those guys that made ''being smarter than you'' his identity solely for an ego trip and way to get laid with scraps of slut pussy as a weak willed, low test manlet
The RP crew is great, possibly one of the Top 3 sources of Fitness information on the whole internet. Their fanbase having weirdos like hotm doesn't define them. Maybe show him some of their leg training vids? Some older vids I watched recently was brutal. Wait, just lookes it up again, here it is:
I can literally hear Mike in my head shouting "control" and "slow" when I start getting sloppy on eccentrics on leg press lol
Same bro.
135kg aint bad after a couple years, especially when you consider the bar is another 20kg
i've been training for like 3 years now and still well under 2pl8
i follow the vertical diet and did 5/3/1, sleeps excellent
i feel like i'm just not trying hard enough when i actually lift heavy
and i don't know how to consistently put in 99% effort on lifts
normally i only really try hard when im angry, but i'm all outta angst
i mean thats not too bad considering this was his starting point
Yesterday on my final rep of deadlifts my left quad muscle got a sudden sharp pain while doing it. This hasn't happened with any other exercise and I had good form. Anyone know why this happened?
One of your muscle fibers snapped, don't worry it will grow back twice as big
uh, never realized he had gyno surgery
Is it detrimental to train fasted?
I'm not trying to achieve any specific result, but recently I only had time to hit the gym right after waking up, and I'd rather not deal with that.
>Is it detrimental to train fasted?
Train fasted and see if you can get the same performance
kinda. maybe try a liquid carb source beforehand to fuel the workout? i workout in the morning too and i just chug a redbull before getting out of my car
Ye definitely increases cortisol which makes muscles atrophy (lose muscle), always have something to eat before you train
is GTG an efficient way of improving my max rep count for push ups
rn im doing 20-30 reps every 30 minutes for 5 hours for push up days
i have like 2 months to tighten up my pushups before a physical fitness test
thoughts?
I like destiny for the most part but he really needs TRT
Like he fucking needs it
For any anons who've tried B1 supplements. Thoughts on supplementing thiamine for what appears to be worsening fatigue, anxiety and IBS? What form is best? Did you megadose or smalldose?
I've seen it can help with a myriad of issues.
sometimes when my mom doesnt cook dinner i just cook myself 1lb of ground beef in 4 patties and eat nothing else.
is that bad or based?
ba__d
My lower back hurts from sitting all day.
Can I get my shit together with just planks?
I also have kettle bell and some light weights if those can help.
If you know that the source of the issue is sitting all day is worth working on the source directly. I work in an airport tower and a lot of colleagues are fat fucks because they never move, so I basically just stand up and "walk" towards the aircraft I'm speaking to lol. Looks like a retard but I'm not going to become a blob
pvc or chrome dumbbell handles?
What magnesium supplement is the least likely to make me shit hot liquid death out of my ass for hours after taking it?
If you know more kinds that are less diarrhea-prone, it'd be helpful if you could list them. As far as I can tell magnesium glycinate is considered the best, but it's only available in my country with a shitload of magnesium oxide in it as well, which is retarded and will no doubt powerwash your insides.
I am
>5"8
>164lbs down from 174
Should i cut more? Should i bulk more
weight is irrrevant without bf%
Iäm at 22%
Is all about preference, before starting my bulk I want to cut down to at least 15%, you will look like shit, weak and tiny but is a phase I'm willing to go on because I really dislike seeing myself as fat.
The other way is to bulk straight away and cut (slowly, you don't want to lose muscle mass) once you have a decent "base" of muscles, and just for being super clear this is most suggested route.
Again, is all personal preference, you WILL NOT look as you wish either after a cut or a bulk.
The only exceptions are obese fatlords that of course need to cut first
You shouldn't cut or bulk. Just eat healthy and lift weights.
Bulking is for retards who need quick bursts of progress to get a dopamine hit. The inevitable loss of muscle mass during a cut would probably lead to an average increase in muscle mass equal to steady progress at a healthy weight.
What alternative to bulking do you propose then? Just holding maintanance?
I'd advice them to use proper form and help them with it if they need it. Training with bad form and ego lifting can lead to serious injuries after all.
I've also got a question of my own:
Can you recommend any dumbbell or bodyweight exercises to replace pull-ups? I don't have access to a bar sadly.
Thank you Anon's.
> you could also just say hey, i was hoping i could give you some pointers if you are interested. if they arent, just dont say anything.
I did try this and got a 'Yeah, I know' response like their ego was hurt. I will leave them too it until they injure themselves and advise from there.
I eat healthy and lift 4x a week but at some point i really want to shed of this skinnyfat fat.... anon
what's a good beginner routine for women? gf wants to lose some fat. Also she has big booba so what exercises can help with back pain?
SL unironically with some accessories
where do I find a supportive bf?
t.female
By chest out, do they mean retract the scapula?
I like Destiny he seems like a pretty reasonable guy aside from letting other people fuck his wife
His wife lets him fuck other women too though, so it's not like one party is cucking the other, they're both just degenerates who hook up with other people at random. Tbh I don't understand why they're even married in the first place. Like how the fuck does that even work? His wife flies off to Sweden with some fuckbuddy and he "hangs out" with Lauren Southern for like a week, idk how you face each other and say I love you and all that shit afterwards.
why is ivan not jacked
he do not eat
no muscle
just flabby fat
are you black
stop posting ugly ass women on this board incel.
this is him, he's been spamming this garbage for months.
ewwwww
Anyone still ITT or not
This retard literally fell for the Starting Strength meme.
Reminder that:
1) Dietary cholesterol is healthy
2) Animal fats are healthy
3) Neither of the above cause heart disease
4) Insulin prevents you from burning fat
5) Insulin resistance (see: metabolic syndrome (see: the beetus)) and unsaturated fats are the major root causes of heart disease and strokes
>1) Dietary cholesterol is healthy
>2) Animal fats are healthy
>3) Neither of the above cause heart disease
>4) Insulin prevents you from burning fat
>5) Insulin resistance (see: metabolic syndrome (see: the beetus)) and unsaturated fats are the major root causes of heart disease and strokes
Literally everything on this list is false.
If the
>heckin' INSULINARINO!
meme was true, how do you explain skinny fruitarians?
People ate foods high in saturated fat and cholesterol for centuries (eggs, red meat, shellfish) and never had heart issue epidemics. But suddenly, red meat and healthy cholesterol sources are the devil, and processed food is not the cause of heart issues today. This is the same situation with the sugar lie and the lies about meat and dairy told today. garden gnomes hate when people are healthy.
what else should I do for abs beside leg raises?
Grab a plate and do crunches. Treat you abs like every other muscle.
How do you shrug? Barbell front or back?
front
also use dumbells instead
Im a complete beginner that can bench 40kg.
Is doing Push/Pull 4x a day with legs on end of each day better then/just as good Fullbody 3x? My fullbody days are a bit too long for me.
stop following shitty premade routines and write your own program
ideally your muscles should hurt until the next workout day (I.E. you bench every thursday, and your chest stops hurting by the next wednesday)
Just finished a bulk, pretty new to lifting in the grand scheme
Is it okay to cut now or will I go back to skeleton mode?
I wouldn't cut now, just make sure your surplus is not too high if you wish to remain fairly low on bf%
>orm 310 easily
>literally no pain in chest area, arms tired instantly
does this theoretically mean, if I was to improve my bicep game, I could bench heavier?
i just accidentally cut into my bag of protein powder while opening the box it came with, can i just tape it and itll last until the expiration date still?
Just put it in a Tupperware container.
is there something like a portable deadlift platform?
how could i diy it?
i set up my homegym on the first floor cause we had a spare room, but now every time i deadlift the whole house shakes
I bet you could make one with a hinge in the middle and locks w/ carry handles on the sides.
>but now every time i deadlift the whole house shakes
showoff
I lift at the Y. A lot of gays go there. Do I habe to worry about catching the gay monkey disease from touchign the same stuff they do?
Serious question
If you're that worried, bring your own washcloth and Lysol spray and just clean the equipment before you use it.
How much face gains can you make with weight loss when you already are normal BMI?
Is impossible to tell, as fat storage is mostly genetics. Just diet and see how it goes
What are some good abs exercises I that can progressive overload.
The weighted crunch machine
What is a good bodyweight strength / calisthenics resource? There used to be one here, but it's gone. I can't handle the gayry of reddit, ever since that dyel took over and fucked with the routine.
Not a question but I’ve been coming here off and on for a few years and this is the worst state I’ve seen this board in. 90 percent of threads are demoralization, trannies, or coomer shit. To think we were complaining then…
I have a question regarding forearm pain. I’ve started to get a aching pain in the middle of my ulnas (middle of forearm, pinky side) when I’m doing heavy bench or tri work. Also felt it very bad while doing ez bar curls. Any idea what’s going on?
Thanks guys
heavy curls can aggravate a sprain of the interosseous membrane. the actual cause would be impossible to determine if you aren't able to recall when the issue first occurred. interosseous membrane injuries are relatively slow to heal. should seek out physical and/or occupational therapy if you have the means else the recovery will take longer than needed.
Should I get an mre or a mass gainer for recovery?
poorfag here
want to start working out at home, anything better than just pushup/situp/squats until i get tired?
https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid=1833143925
you need to something from all the categories in this document and slowly work through the progressions.
Not a question but I managed a 145kg squat today at 79kg.
None of my friends give a shit but I hope you retards are proud of me
1. Got any tips for training to get a bigger ass? I'm sick of being reminded of my lack of it. Preferably bodyweight or dumbbells.
2. Is there any reason not to take whey protein while cutting? Seems like a no brainer to me to retain as much muscle as possible.
1. Heavy squats and never skip them. Almost every female coworker of mine over the past 2 years has complimented my ass
2. No
Thank you for the advice!
One more question though, how much leg work is too much?
I've seen people do them every (other) day or once a week. Is it best to just try and see what frequency and exercises you can handle without creating dips in performance and do that?
I won't reply to 1 as I don't feel I have enough knowledge.
For 2, depends, if you cam fit it in your Kcal budget why not? For me is easier to eat some meat or cottage cheese as overall they are lower on calories while shakes are around 500kcal. Whey protein should be a substitute to a meal not a mandatory item, if your diet alredy ensures enough protein you can totally skip it
>shakes are around 500kcal
Are they THAT much? Guess it depends on what liquid you use and how much whey.
I was mostly planning to use it as a supplement in case I don't get enough protein on a given day while cutting by mixing it into a yoghurt or something I would have eaten anyway.
Sorry if this sounds like a bad idea, I'm completely new to using any sort of supplement
Of course it depends on the liquid and quantity/quality of the protein powder itself, anon.
I use 50gr of my powder, which is quite shitty (can only afford the discount one atm) that is 75% protein "only", mixed with 400ml of milk simply because it tastes fucking amazing.
Some INSANE folks drink it with water, is almost half of the calories but holy shit is disgusting.
But again, in a cut I'll rather eat some lean meat, eggs or cottage cheese simply because the kcal to protein ratio is much better.
Again, protein shakes are not mandatory, if they are useful to you and you like them then is all good, otherwise just get your protein from somewhere, as long as you get enough you are good, the source isn't relevant.
Shakes are just a tool
if you cant drink protein powder with water youre weak af bro, literally just down it in 3 secs and its over, even if its overly sweet. how hard can it be you pussy ass gay
It taste like fucking shit, why would I want to drink shit, anon?
>if you don't drink piss you are a POOSY
alright, keep shoveling garbage down your throat then, I will get my protein in a tasty way
Thank you very much, I'll keep your advice in mind.
>Shakes are just a tool
That's true. I'll see if I can fix up my diet normally first and if it's not quite possible I can always rely a bit on supplementary protein.
You target the glutes the most at the bottom of the squat, the further you go down the more glute activation.
I like to use the hex bar for squats, and stand on a platform so that I can go down even further
I went on 4chan and saw horrible mobkey pox pictures, now my appetite is gone. Can't eat. I just came back from the gym what do.
Maybe stop going on 4chan? Honestly my mental health and overall life improved when I stop going on 4chan. Do you really need all that BS in your life?
does it matter if i do hanging leg raises with an underhand grip (like starting a chin up) as opposed to an overhand grip like pic rel or am i losing gains that way
Recently moved and looking for a new gym, I used to go to 24 hour fitness but there’s none in the city I’m in. There’s a planet fitness near my house but I rather not go there. What are some good gym chains?
What's the point of working out at a calorie huge deficit beyond losing even more calories? Do you lose muscle slower?
Your body gets rid of what it doesn’t need, if you stimulate your muscles while at a calorie deficiency your body will avoid cannibalizing the muscles you use as much as possible.
I’ve done several cycles of bulking and cutting and tried cutting both with and without working out. When I didn’t work out I always lost a bunch of muscle mass.
My libido inexplicably evaporated overnight this week and now my cum is watery
What did I do to myself
Are you on a cut? If so know that it could be a reason
is doing pull-ups everyday or 6 times a week bad?
they're part of my normal routine but I was thinking to do only pull ups on off-days. I never feel sore after my workouts anymore so I think why not?
Well if you train to failure you should get a decent rest time, say 48hr IMO
I do actually but I still just don't feel muscle soreness the day after. Maybe I'm not pushing hard enough?
>Get herpes
>Still a virgin
>Never have sexual contact of any kind
what do I do now....
I’ve seen quite a few threads here where someone gets a woman pregnant by accident. Is it really that common? How’s that even possible!
Can someone help me here. I am basically autistic.
So I have been alone for years but got in contact with some old buddies. I finally have somewhat of a social circle thing going on. We all go to the bar and they notice I lift and say they want to go to the gym too.
They have been going for 5-6 months now but they're lifting like shit. Their form is awful and they are ego lifting wanting to keep up with me.
Do I correct them or leave them to keep fucking up until they lose interest ?
Would you correct them or just let them do their own thing ?
you have a couple options. my opinion, you shouldnt force the issue too much, they are likely going for the social aspect as much as the gains aspect. they can always lift without you.
you can say nothing and wait for them to injure themselves, then offer help. theyll be more likely to listen then since they touched the hot stove. then just be like, hey you should bring the weight down a bit and make sure your form is really good so you dont reinjure. offer to check their form on big lifts.
you could also just say hey, i was hoping i could give you some pointers if you are interested. if they arent, just dont say anything. if they are explain the point of form and how lifting less can be preferable for muscle and strength gain.
either way, men are gonna be men, so theyre probably going to be stubborn as shit and not want to listen. in which case, fuck it, its not your spine.
What are some ab exercises I can progressively overload?
Are cheat meals ok once a week if you're cutting? Or are you better off not doing them at all.
Cheat meals are a cheat on yourself retard. Look, you don't need to give up everything, one of the most important aspect of a diet is to be sustainable! Example: if you have a 2000kcal daily intake that's gonna be 14000kcal a week, as long as in the end of the week you didn't cross the line everything is gonna be fine, just compensate, but do it RIGHT
I am confused by this nutrition facts label. It says 1 cup per serving and next to it says 30g but 1 cup does not equal 30g????
so just measure per gram, not that hard is it.
What are the forearm muscles called and how do I exercise them
Primary Work:
- Dumbell Hammer Curls
- Reverse Curls (EZ-Bar is the best)
- Wrist Curls
Secondary Work:
- Chin Ups
- Dead Hangs (Supanated Grip)
- Farmer Carries
i can't see my abs but also hate cutting. what do?
Depends anon, both paths have pros and cons, if you feel comfortable post body and see what IST may suggest.
My "personal" preference is to go down quite low on cuts but simply because I can then allow myself a more permissive bulk w/o becoming a fat fuck. Consider all the benefits and disadvantages of both solution, decide and then STICK TO IT until you achieve your goal. Do not let people of IST decide for you, is personal
3 months ago I tried to cut but I wasn't able to manage the hunger. I think it was due to stress, wasn't making enough money.
So I returned to maintenance but it didn't work, since 3 days ago I have been eating with no control maybe +10,000 calories.
I don't know what's wrong with me I was a man of focus and commitment to fitness my numbers used to be 1/2/2.5/3.5 and losing weight used to be easy. Now I'm a fucking weak loser :(.
What the fuck are you eating to get 10k? A million metric ton of big macs?
Man, hunger management comes down to what food you choose to eat during the cut. Some are much more filling that others. I usually eat some meat or stuff that I like with a BIG portion of veggies, where the only purpose of the veggies is to fill me up and avoid hunger, as they are dirty low on calories.
Avoiding eating too much carbs can be a good idea too, some people have quite an addiction to them
been severely constipated and have had watery diarrhea, dunno if this is an infection, ibs (if so im kms), just normal diarrhea, etc. the whole eat more fiber thing, im doing that. i think its because im not eating honey nut toast crunch or whatever, that stuff was all i ate. i workout, try to drink water, dont eat any fruits and vegetables like a retard, and wonder why any of this is happening to me in the first place ever at all. i suffer from my own ignorance. anyway, is this ibs, an infection, worm/disease ive contracted, allergy reaction, bad diet, etc? i try to eat fibroua foods when i can, workout whenever i have the time, drink as much water as i possibly can, and still get either watery stool or severe constipation, only letting up after days when my stool comes out like pebble, feels like im a chicken laying the most painful heavy black eggs. help?
the only time i ever had what i would consider a healthy stool was something around 3x months ago when i ate chicken, rice, and a very, very big bowl of cut up vegetables to go along with it. i drank plenty of water and worked out as hard as i could, and the shit i had honestly felt like it cleansed my asshole. it was smooth, came out CLEAN with no need to wipe, literally felt like a God. but now all i have is constipation and watery stool, literal shit water. if this is an allergic reaction (are you supposed to have watery stool after eating beans (??)) or an infection i can get rid of easily, i need not worry, just be informed. but if this is something like ibs, its over 🙁
the only time i ever had what i would consider a healthy stool as of extremely late (about 5-6 months now)
so the question(s) is(are): why is this happening? what can i do? is this normal? should i be worried? what to eat other than fiber? best fiber? how to get my consistent, sometimes even pleasurable stool sensations back? diet plan?
what else should I read?
are pic related worth buying?
there are a million fuckin books in the plg drive and you wanna spend money instead?
yes
because I want to have a physical copy in my shelves
newfag. IST agrees the only book worth purchasing is SS
You can also just download it for free if you're into that
Really? There is nothing more advance that you should get later? Not the guy you are responding to tbh
book of methods
How do I get rid of double chin?
Or once you got it, surgery is the only option
I've been sucking my stomache in for the last ten years and breathing upwards through my chest due to my shame of being mildly fat, but now that I'm pretty lean and fit I am trying to start to diaphragmatically breath down towards my stomach, but I seem to struggle, or not at all be able to do so with anything larger than a small/medium breath, yawn, or especially during intense or cardio workouts, how do I train myself to breath correctly again?
I have gained 20kg of strength on OHP in the last 40 days, how good is this? (25-45kg for 6 reps by the way)
Why do I burp so much when cutting
Thoughts on a carnivore diet with an emphasis on beef and dairy like cheese and yogurt and a small amount of fruit? Optimal human diet?
I feel pain/cramp at the side of one of my butt cheeks during the concentric of a deadlift. Sciatica? What do
Dont know where else to ask this but how do I get rid of this what a assume is a tonsil stone. I tried a toothbrush, a qtip to push it out, a salt water gargle rinse. Google gives me these solutions and says with time it will go away but it's been a month.
How retarded is trying to cut 5lbs over a month?
Depends on what you mean by cutting 5pb, 5lb of weight in general is very doable, the first 3lb that come off when you start will be water weight, a rate of 0.5lb of fat loss per week should put you at 2lb after a month.
5lb of strict fat loss in a month is not possible without some extreme diet where you’ll lose half your muscle mass.
Last 3 weeks I lost 13 with a 1000kcal cut
Roughly how long does it take to get from 14% bf to 10%?
I’ve got visible striations on my delts/chest, can see my upper abs but I’ve still got love handles.
What can I do against back pain while deadlifting? I was at ~3 1/2 plates just a few weeks ago and never really noticed anything with my back. Then I injured my leg while jogging and had to pause for two weeks. Last week I then tried to get into it again and suddenly got an insane electric pain in my back making it impossible for me to lift anything after that. Then today I tried again with two plates and noticed the pain creeping up again after two sets. Anyone know what exactly that is and how I can get used to deadlifting again?
Don’t do deadlifts, they’re a meme exercise, shooting pain down your leg means you’ve got a nerve trapped in your back, putting more stress on your lower back is gonna make it worse.
Take the yogapill/stretch pill for back pain and avoid that power shitter exercise.
The pain doesn't really shoot into my legs or arms. It's just the entire muscle area around my lower back and my upper glutes that start to hurt like crazy.
Figure out your form and keep deadlifting
You'll never look legitimately impressive as a natty without strong compounds and heavy volume
I've been getting into running, will it destroy your knees like the fatties say or is that just a cope?
For fatties it’ll destroy their knees but for someone not overweight nothing wrong with it. Do look up proper running form though and if you get serious get running shoes.
new lifter here are my numbers
so i guess upper monday and friday
then lower wednesday
is that good
anon are you like 350lbs? lmao
why?
170lb, 21%bf stuck at almost every exercise
Should I bulk or focus on lower my bf?
Depends on your height man. What are you trying to do? What's your goal? Do you just want to be lean and hot? Do you want to compete in powerlifting? Do you just want to be a big motherfucker? Do you want to be a boxer or mma fighter?
All of this requires different styles of training and diet.
180cm, don't know in inches.
Just muscular and lean, not massive but also not tiny, just like the average /cbt/ guy
Different anon here. If you are trying to become bigger/stronger, then bulk. I assume you're currently eating at maintenance, so perhaps 200-300 calories more could help.
There are multiple other things to consider though, ime: Effort & Rest.
I would seriously ensure that you are actually putting in effort at the gym. I know that sounds condescending, but what I mean is that you need to be aware of what it FEELS like to lift for maintenance vs to lift for growth. I personally stunted in the gym when I was younger because I was unaware of the difference. Try adding 5% more weight with whatever lifts you do (aka, progressively overload) and see if pushing through that slightly harder workout does anything for you.
On the other hand, if you are unable to add that slight amount of weight, then the issue may be one of rest. This is more unlikely though, because most people don't train hard enough to begin with, but it is still possible.
Therefore: How is the quantity of your sleep? How about the quality? How long have you been consistently progressing (strength or weight, you choose)? Do you think its time for a rest week?
I personally take a whole week off (and focus on things like calisthenics and stretching) once every 3-4 months. Take it with a grain of salt though because I have only been consistent with my training for about 8 months now.
Anybody got claire p Thomas 6 week abs programme? Researching for my cut after finishing current programme
She has insane abs and the guys she posted had decent transformations too. I BELEIVE I know what to do to get abs and cut, but I want to compare
Every time I do leg press I feel like throwing up for an hour afterward. I barely drove home without barfing just now. How do I prevent this? Is it even possible without lowering my effort?
If you go hard on legs, you might see stars or get a little dizzy for a minute or two, maybe even feel sick for a minute or two, but definitely not for an hour afterwards.
Check your blood sugar. Do you eat a meal an hour before working out?
> Do you eat a meal an hour before working out?
Sometimes I do, sometimes I don't. Today I had a small protein shake an hour before. It's finally subsiding now btw. It starts as feeling like puking then gradually goes to regular nausea before going away. I drank like half a liter of water in between 3 sets, that didn't feel like it helped either.
It might be your blood sugar, or just a completely empty stomach. Try to see if you can catch onto a pattern. Next time you do legs, eat a meal and have a candy bar an hour before lifting. See if that helps.
Thanks doc
NP man, I'll see stars sometimes after doing the leg press, so don't worry about that, it's normal. Sometimes I feel sick for like a minute, but then I'm good. An hour is definitely not good lmao.
I only do T-bar rows, tricep extensions, incline bench, incline flies, hammer curls, hanging situps and planking with dumbells in that position. What will my body look like. My legs are already a decent size Hence no lower body.
How much cardio should I do each week for protective/ health benefits only I don't really have a need or set fitness goal for cardio, currently trail walk/run my dog 40-60 mins a day, the amount I can run is dictated by the dog as she's getting old
what you're doing now is enough, it's probably above the recommended minimum
Is doing 40 push ups in a row impressive or beginner level shit
Impressive.
i need sex with a milf.
how do i lose virginity at 24yo?
Depends on bodyweight and effort. For someone who weighs more, it is more impressive. For someone who weighs less, it is less impressive.
That being said however, it still requires a good deal of effort to get to that point, regardless. There are plenty of folks who are very skinny who can't even do 10.
Personally, I would say its good, but then again I weigh 185 and can only do 15 at best, despite barbell benching 180lbs for reps.
>I weigh 185 and can only do 15 at best
doesnt that only mean that youre just not doing pushups enough to be "good" at the exercise? id say you can easily double or even triple that if you can bench 180 for reps, you just never do pushups, right?
Does anyone know of an app on android that has good interval timer/plate calculator/weight tracking features like StrongLifts does but is more customizable?
I want the features of the timer and stuff but its so uncustomizable to fit my new plan.
And yes I really want that plate calculator because I just moved from America to somewhere with metric plates.
I don't need guides or anything, I know how to do everything.
it's extremely difficult to find a good app for lifting that isn't paid. strong is the default recommendation but it's like 5 bucks a month or something. i use fitnotes, it's alright.
i use Hevy which has everything you mentioned except plate calculator i think. ill take a look for you, but i really dont think it has it
Is there anyway to get it to automatically update the weight like stronglifts based upon completion?
It looks pretty good so far but its kind of a pain to have to go through every single entry and update the weight
why do the gym mirrors make me look smaller than my bathroom mirror
Top right is amazing but I feel like the weird lighting makes my arm look way bigger than it is. I wanna pick a good one of these without feeling like a fraud but also without picking a bad one. Which one do I choose? Or are these dishonest in general?
why does your mirror look like optimus primes face? what a confusing fucking picture
Some guesses I have gotten so far were fridge or PC and they're pretty close.
The pictures looked fcked because you are not using a flat mirror surface. If you didn't use an angled surface, then they would look fine.
Just use a public bathroom mirror fren, perhaps one at the gym if you do not possess your own.
this bro's flexing on the reflection of his pc bruh
can push press replace strict ohp?
no
If you really want to push the potential of each workout all the way or ego lift, then yes.
However, you really still need to make sure that you are adequately focusing on the deltoid rather than the legs in the pushing movement. Can you reliably keep the exact effort of your legs the exact same every rep? If not (like 99% of people) then you should keep both in your routine.
Perhaps try alternating between them every other week. That way you can benefit from both of them.
>push the potential of each workout
By overloading the triceps? Doesn't make much sense
guise i have a little home setup with plates and a bar from craigslist, nevermind the fact that the two sleeves are different (one is ridged and makes a PRRRR sound when sliding plates on/off and the other one is totally smooth) but the bar leaves tiny specks of chrome dust on me when i use it, and i'm not 100% what its from, but i have a slight itchy rash right on the front/bottom of my neck that becomes visible if i scratch it at all, this only appeared after doing front squats and the bar came in contact with my neck.. i dont have this anywhere else on my body. the chrome specks are like dust, not flakes. should I buy a nicer bar? is there any way for me to brush/oil or otherwise clean it and prevent this?
Depends
If it's just from contact,you likely weren't holding the bar on your shoulders and the friction on the skin irritated it
If they repainted the bar before selling, you have paint coming off
Warp/perspective
That means you have bad form.
I'd guess you arch your back instead of bracing and staying neutral
Should I feel anything in my back after doing squats/deadlifts? Like not pain, but there's some soreness feeling, I don't really know how to describe it
yes they both work spinal erectors
Anyone have any advice for a full body superset routine, supersetting 2 exercices per body group. Feel this will be the best way to workin with my training partner to get our workouts done quicker.
Are fingertip push ups meme or not?
I've read that they build forearms.
inb4 do this other exercise for forearms
use wrist roller for forearms
But I was asking about fingertip push ups.
i dont care
i told you what you need to do
if you dont do it, you only have yourself to blame
you just saw "forearms" and that was it
I was hoping to hear if fingertip push ups has any other benefits too
Alright fine
Fingertip pushups will literally turn you into Bruce Lee. You will become him. He is currently dead so you might want to reconsider
thanks for replying to him on behalf of me so i don't have to
That sounds pretty bad, I'm not ready yet to die.
But at least will it make my grip stronger?
And no, do not suggest other exercise to strengthen my grip
Does anyone have that anime girl plank workout image on hand
I want to start doing it at the end of my own workouts
Please help
I just got a herniated disk. My lifting days are over.
*My deadlifting days are over.
just don't squat and deadlift and you should be fine
My only excerise for years has been walking everywhere, carrying shopping, and wanking. I've only recently started weights but my left arm is obviously pretty far behind in terms of muscle and I'd like to fix that. Will it just catch up if I keep doing my barbell lifts or should I be giving it special treatment?
Anyone here lift fasted first thing in the morning? Is it better than having lifting in the afternoon after a pre work out meal?
its far worse
you need to do dumbell isolations. stuff like curls and LTE. by doing this the left arm will have to move the weight all on its own, compared to barbell lifts where the right arm would likely dominate and take a little bit more of the load. When you do the isolation work, don't increase the weight until your left arm has caught up with the right (performance wise, not visually). If you want you can also add an extra set just on the left side for your isolations until its caught up with the right.
I hit pre then lift every morning before work
It's the only way to add lifting to your life without destroying it
They can heal
Wear a belt next time
You need to eat more and cut your protein intake to 0.8g/lb of lean body mass
Most lifters get too excited and adopt a shit diet because some roiders told them to. Too much protein kills test and hype.
Not eating enough calories otherwise has similar effects
Having some random people generate semantics about non-issues (gay rights etc) is not progressive, it's retarded.
All social rights victories have been won.
Societies can not perpetuate without focus on family, education, tradition country, and production. Everything else is dildoes.
Anyone here ever think of their mother in a sexual, or romantic manner when jerking off?
Not to say that you think of her like that on a daily basis, outside that "Horny" state of mind,
but only when your masturbating because you need to think of something extra kinky/taboo to get off.
The ones who DO think of their mother like that on a daily basis, or have romantic fantasies (beyond sex)
about being with your mom, why do you feel this way? How or why do you think these desires started?
how do i increase the speed at which iron gets turned into blood? i had an iron infusion at the start of this month but i dont really feel any better in regards to my anemia
lads,
apparently I have shoulder bursitis. can barely do a few push ups because of it. anyone know a quick fix? this shit is killing me, just wanna go back to the gym so bad bro...any help much appreciated
I don't know if this question belongs here.
I want to take one of those dna tests for muh ancestors but am worried about the potential for 3rd party access to that data, is there any that are more trustworthy or private than others?
IST related because i want to know how IST my ancestors were likely to be and what sort of diet and lifestyles they had to deal with, my last name indicates a line a fishermen so probably manlet skeletons.
I'm going to return to the gym after 1 month without lifting. I want to run a pure hypertrophy program. Should I focus on strength until my last checkpoint or can I skip that and just go straight to the hypertrophy program?
>gym has mask policy
>doesn't specify what kind of mask
>gym doesn't have a clothes policy
Should I walk into my gym like this lol? Trips and I'll do it
is tea good for weight loss?
How do I stay disciplined enpugh to work out everyday when im a manlet and I get hard locked from 7's-10's?
I wish I was joking Anons but I've felt my testosterone spike nearly 10 fold of whatever it used to be since I've started breaking my PRs. Downside is I'm unquenchably horny. Like I'm wanking every 6hrs or so. And even then I want to go again.
What should I do? I no longer have a gf to throw and breed.
All jokes aside my cock is sore pls help.
that is normal when you have an increase in testosterone levels. get another hobby anon
What's the best thing to have for breakfast?
Cereal for carbs
Eggs for protein
Name?
some russian chud. has a cute penis.
do all the nu-fitness drinks have 200mg+ caffine to get you addicted or is there a legit reason to have it?
caffeine increases acute performance
whole food source of protein, fat, and carbs
if it suppresses your appetite then yes
how manlet?
do whatever is gonna keep you in the gym
lol quads for this
5'6
Can someone show the body of someone who exclusively trains kettlebells? (not pavel)
Is matcha good for you?
matcha deez nuts
haha okay
now can I get a real answer?
I have pectus, is it over for my abs?
No
Depends. Just diet, avoid sugar and alcohol and lift and do cardio
No supps, just restrict your calories and watch your macros
" The volunteers reduced their waist sizes by an average of 1 inch for every 4lb (1.81kg) they lost."
ACCURATE?
should I see a doctor or a psychologist first about my weight problems?
I think my problems are largely behavioral. I eat shitty junkfood that my dad buys because he's a stoner, often even when I'm not hungry
I know it's wrong, but I often do it without thinking about it at this point in my life
You should try junk food put downs first
The easiest adjustment you can make is to decide to not eat/drink anything that doesn't have meat in it. If you do this, your diet will accidentally be just about perfect for health and nutrition assuming you're a dude
I've tried, believe me I've tried
like I said, I go for it without thinking about it
>If you want the body people shill for kettlebell work, you should just do an Olympic lifting routine
i do not, I just seem them recced a ton and I've never seen anyone who does them that doesn't look worse off than calisthenics people.
That should be all you need to avoid them
Never seen an impressive kettlebell fag
Last 2 girls I have had a romantic interest in have rejected me harshly and went on to date much less attractive or accomplished men. I can't stop seething and getting angry every time I think about it. I have started lifting to try and move on from it but the hate won't go away.
I'm at 3x12 with 30 kg for DB rows. I tried moving up the weight but the next dumbbell is 35 so I only got around 8, 7 and 6 reps. My thought is that it might be better to continue using 30kg until I can do 15+ reps and then up the weight. Thoughts?
building leg size with dumbbells that only go up to 70lb/32kg? i don't have access to a gym right now and don't have the space for a barbell setup at the moment
nonfitness related
If a girl is quite open towards me, likes spending hours on end with me (alone and deep into the night as well.), we can talk about a variety of things and have a good laugh, but is open to me being touchy with her to a reasonable extent, had her head lay on my arm and chest for a while but rejected me 2 years ago and asked to remain as friends, should I make my move or do I respect her decision? I have previous experience with women but she confuses the fuck outta me.
why have such a gay and ball-busting relationship with a woman? what the fuck is the point? either make a move or do something productive with the time you would have spent with this whore.
My upper lat has been hurting for like a week now fellow ISTizens, what the fuck is happening? It feels like it's perma-cramped, I have to lean to the side when I'm sitting to make it stop aching.
What vitamins help with energy and concentration?
as far as vitamins, im not totally sure but you should definitely get b12, other b vitamins like niacin, C, A, D, and zinc.
otherwise for supplements, ashwagandha and chaga seem to work. do your own research on dosage.
it also goes without saying that coffee and nicotine are good for this too.
nicotine doesn't give you energy, the opposite in fact
does improve concentration though
what's a butt exercise that requires no equipment and isn't useless like squats
What's the healthiest way to hit my caloric surplus
>be SEAmonkey
>can't live without rice
>can't hit protein goals
>lost 7kg
>still have belly
6'0 @ 85kg btw
Should I just not eat rice? I've reduced it down to 100g per meal but my problem is not finding enough protein that is within my budget as a poorfag.
Rice ia high in calories, amazing for bulking, less amazing for a cut.
If you are finding problems in hitting the protein goals then you should definitely cut on high calories / low protein food such as rice. You will be able to go back to it once bulking again, is temporary
Why do I fart when doing exercises?
I can't meal prep my usual healthy food so I have to downgrade for a few weeks. I have frozen burritos for breakfast, a PB&J sandwich for lunch, frozen quesadillas for dinner, and protein powder. Will I still be able to make any gains from this or should I just not bother working out until I can meal prep?
>On starting strength currently (not exactly a beginner but since I'm often starting back from the bottom I just rerun the routine)
>always been weak with pressing movements even compared to my squat (150kg x 5 was my max 3 years ago, more like 120 today)
>can barely squeeze 3 reps on 80kgs on the bench
>read about nuckols' 28 free programs, I am considering either beginner bench 2x per week or 3
What do you think? Should I keep doing SS and just eat more or switch to something with more volume?
6'0 and 70kg for reference, I haven't weighted myself for a year so I went back to eating 2plaets
I could squat 140kg for 5 reps at that weight though so i'm guessing it's the way I'm training that's ineffective
I recently started doing squats and now I have erections all the time, like a teenager, is this normal?
>bw 85kg
>been doing cali/weighted cali for 1y 3mo
>can do 15 pull ups in a row
is this good progress?
This is the 'before' picture, right? RIGHT?
1. Tips for improving an unnaturally shaky non-dominant grip? I shake more than people much weaker than I am. Especially so when lifting with the tips of my fingers at work. I hope it's not from a TIA I had this year...
2. Tips for improving resistance to tennis elbow? I get this depending on by duties at work.
3. Tips for improving my VERY limited wrist flexibility in the rearward direction? We stretch in the morning and I have less flexibility than any of the 30 other guys.
That's a long post, thanks if you read it and answer any of the questions. I'm 40 and just want to stay healthy enough to do my work.
1. You might be able to fix that with grip strength/less caffeine before working out, but that has to do with your nervous system bro.
2. Look up Triceps stretches, it may help.
3. Not a clue other than just stretching
Thank you for the reply.
1. I ordered a COC sport gripper but it's way too weak. I will at least try fixing it with grip training. I have always been VERY right side dominant, so I thought that might have been it. I'll mention it to my neurologist next time.
2&3. Will do.
I'm sure this is stupid but I can't figure out the right search terms to get a good answer.
Is it more effective to hold a pose, or to flex and relax? For example, when doing pullups, would it build muscle faster to pull myself up and then slowly lower myself back down? or just to pull myself halfway and hold there until failure? I feel like the former makes more sense, but I can't give a good explanation of why.
Thanks bros, I'm just starting out but already seeing some nice gains (+10lbs and better definition) despite being such an amateur and starting as a skelly.
Wondering if anyone could help with my routine if they think it needs fixing. Few things about, I struggle with bench in the 2-5 rep range been stuck at 185lbs for awhile now. The close grip and skullcrushers superset ill probably get rid of and just do them by themselves.
Lower days are my main concern idk what to replace the rack pulls on lower 2 with or if i should just keep them in. Lower 2 i had pause squats instead of lunges but i think i have a problem wtih my pelvis so i added them and the hip thrusts in. Not sure if ill keep the hip thrusts, wasnt a big fan of them.
anyone hurt the center of their chest follow the bench machine? i feel like my arms were way too far back and i overpulled or tore something, but its RIGHT IN THE MIDDLE. it will get better but re-aggravate all the time. been over a month =/
Does kefir stunt height growth? (serious)
I'm 19 yet still growing (5'11) and I feel like the alcohol content of kefir is enough to throw me off as
If you train fasted you need to prioritize eating and recovering right after. Also I find I need an hour of being awake before my nervous system turns on, maybe going for a walk in the sunshine before training will help you wake up. If training fasted in the morning allows you to train a lot more consistently then there's a clear benefit. But not, in general training after your first meal is optimal. I only worked out before breakfast because I could not train consistently in the evenings after work last year. Definitely not optimal, but if your consistent it's way better than nothing or inconsistent training.
What the fuck is 1pl8, 2pl8, etc? And 1/2/3/4?
a pl8 (plate) is a 20kg / 45lbs weight. 1pl8 means you have one plate on either side of the barbell, the total weight being 60kg / 135lbs. 2pl8 would be two on either side, totalling 100kg / 225lbs. 1/2/3/4 means the number of pl8s on either side of the bar for OHP, bench, squat and deadlift.
Why is Steven not cut yet bros? Is it the choccy milkies
The only way I can do chinups at home right now is on a ledge so my forearms push against the ledge when I pull myself up like pic rel. Does this affect efficiency or the muscles targeted?
beginner here, just read that you're supposed to get about a gram of protein per pound of bodyweight.
i weigh 140lbs so that would mean 140g of protein. even if i eat pure chicken breast twice a day that's still only 50 grams which would mean i'd need to eat chicken breast 6 times a day. eating that meal twice already makes me feel extremely full, i can't imagine 6 times. what?
How fucking little are your portions to get chicken breast to only be 25g per meal? There's 30g in just 100g and 100g of chicken is barely a meal?
they're as big as i can fit in a single sitting meal before it literally makes me vomit
Change your food choices and go for more calorically dense sources of protein. Red meats or processed meats might be smarter for you. Nut or Dairy products might help as well. Use protein shakes here and there as well. And get your stomach used to eating more.
How long am I supposed to hold a kegel to consider my pelvic floor muscle strong?
Chest: 60-120 reps per week.
Back: 60-120 reps per week.
Quadriceps: 60-120 reps per week.
Hamstrings: 60-120 reps per week.
Shoulders: 30-60 reps per week.
Biceps: 30-60 reps per week.
Triceps: 30-60 reps per week.
Calves: 30-60 reps per week.
Abs: 30-60 reps per week.
Is this truly the best volume range per week for hypertrophy?
Plz respond
Shut up
This sounds good to me, though I would do more on shoulders personally.
moron get off of fit
A really toxic relationship I had ended almost a year ago and left me depressed and anxious and I haven't been able to sleep properly since then, even after getting over it. My brain just never shuts up, I CONSTANTLY need a form of distraction to not fall back into wanting to rot away again. So doing anything productive is super hard already, but what's even more hard is sleeping. Hearing nothing and trying to turn my brain off is like turning up the volume of a song to the point your ears hurt. How can I sleep?
I know this will probably be the stupidest question I've asked here but here I go:
Let's say I start eating just animal protein (beef, chicken, pork, whatever) with a raw vegetable salad (greens, tomato, carrot) and eggs for lunch/dinner, some form of oats with milk for breakfast, two pieces of fruit per day and possibly one piece of wholemeal toast each and every single day. Is there something inherently WRONG with that? Would it be worse than my crappy diet of takeout and processed shit?
One of the things pushing me back is dealing with depression and cooking varied and "healthy" recipes with like 999 ingredients each, can I eat just meat, veggies, eggs, oats and fruit and that's it? I don't have the willpower to cook a fucking 5-course meal everyday
Add fish. Omega-3 is important. Also, Kiwis might be a great option for a fruit.
You're right, didn't think about that. I can substitute beef/pork/chicken for salmon or sardines a couple times a week to balance it. I love kiwis so that's a good option too.
I know it sounds stupid but I've been scared with the "YOU NEED TO EAT ABSOLUTELY EVERYTHING OR YOU'LL BE MISSING NUTRIETNS" thing but logically just going from eating trash to eating real food MUST be better for me, even if I'm missing some very specific micronutriets from not eating idk, mushrooms.
My brother in Christ, if tiny micro nutrient deficiencies had such a big impact, the average American life expectancy would be 30.