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1 reply omitted. Click here to view.
Mobility, Stretching, and Self-Massage Resources:

MobilityWOD: A blog that focuses on maximizing mobility - also covers some self massage. Here is a great selection specifically for squats.

This article covers some essentials with a few references to MobilityWOD

Molding Mobility and Starting Stretching: Concise beginners guides to mobility & stretching.

Foam rolling the critical bodyparts

Make your own foam roller

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Meanwhile at Bizarro /fit/....

My gf needs needs some help to go past 2pl8 squat, any advice?

Is it beneficial to have push presses in your routine after a few sets of OHP?
Has it aided your guys in breaking OHP plateaus/been overall beneficial to results?

pic kinda related I guess
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Cheating OHP
anyone know what the records for PP/OHP/C&P are in different weight classes?

I was watching this video, mark rippetoe explaining OHP.

When he talks about how to grip with the OHP, should you grip the bar like that during benchpress? Not talking about gripwidth, talking about hand positioning.
There is nothing wrong with repping out using PP if you can't do strict anymore
Wouldn't that make you rotate your shoulders inwards?
I'm trying it with just my hands in front of me now, and I think it would fuck your shoulders up.


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Welcome to /PLG/ Powerlifting General. Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!

Post progress, PR's, meet videos, schmexy lifts, bully Bodorio or anything strength training related!



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>Get some mass dude, it's important for Rugby!
>Doesn't matter your speed, you just have to be a block of muscle and destroy the other team!



Genetic superiority yet again.
5 replies omitted. Click here to view.
That's one aesthetic dude

Some one is up past their bed time.
oh sorry I meant le american handegg and football rejects XDDD
generally if you excel in sprinting to a degree they put you in the sport called sprinting.

>this is what clueless Americans believe about rugby

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>if your natty your delts, traps and upper chest will never grow

is there any truth to this?

Also I hear the same shit about calves, that you can only build muscular calves natty if you become a 50% bodyfat obese cunt for a few years. I feel like there is some truth to this as my brother who has never lifted a day in his life yet his over 300 pounds has really veiny, muscular, solid calves that make mine look DYEL even though I calf raise 600 pounds for 15 reps at 175 pound bodyweight.
7 replies omitted. Click here to view.
>upper chest will grow. Delts will simply not become canonballs

upper chest, what a faggot

the shape of your delts depends on genetics
Yeah, I'm sure it's just genetics that all lifters with canonballs are roiders.
nigger please, look at woman physique before you start bitching.
I wouldn't call mine cannonballs yet, and I'm still only intermediate at the presses, but it's very possible to get 3D delts natty.

source: me
Get on my level nigger, 20 inch calves and I've never done a single calf raise nor have I ever been fat.

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How would I convince my future gf to have a butt like this?
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are you actually retarded? fluoride is added to water to prevent tooth decay
And to make negro seed take more readily in white uteri. Educate yourself, goyim.
Tell her to inject her butt with plastic.

The easiest way to spot it is to compare the butt with the legs, those things grow nearly equal to eachother, if the legs look like they've been copy pasted from another body onto her legs then the ass is fake. This is the case with both nikki and kim.
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Not having a fuckload of flouride in the water seems to not be a problem for most of the world.

Old one's dead

I've been lifting for almost a month now with my friends about 4 or 5 times a week, I've just been doing their bro split. I feel like a need to do a better routine now. But I like going to the gym frequently, would I still see gains if I did a 6 day PPL, or would I just be wasting time not doing SS or SL? I'm 6ft 145 pounds skelly

True or Not?

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I'm the cheese on your baguette?

I don't eat bread bitch.
Gerard Butler's face and Justin Bieber's hair? I could have told you that's not what women want myself.
We have been visited by the Gypsy of Gains Grabbing.

this. women are literally children.

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>his muscles came from a needle
> roid shaming

As a fellow natty, you are just making yourself look insecure.
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>he needs external hormones to feel confident in his body
>his muscles came from excess protein ingestion

I'm about to drop $300-450 on a blender for my scoops

>What do you use yours for?

>What brand/model?

>How much did you pay?
If you're spending that much look up the brand that Nectr uses. I think it's Brevil. My spelling is probably shit. Otherwise, be a fucking man and make that shit by hand.
I just buy a cheap as fuck 30$ blender that dies after 6 months to 1 year of heavy work. I'd be too pissed off destroying an expensive blender
I'm using 2.72. I tried Maya too but then I realised that it costs money. Wait wh--?
detachable bottles bro

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Hey guys. This is going to be a long post, but I'm pretty new to things regarding fitness as a whole. I've read the sticky, but it's a lot of information and I got confused as several points. So, I don't know how the rules go here, but I was hoping if I could get some personalised advice.

I'm a 20 year old made, and have been going to the gym, doing martial arts, and practising swimming for several years. I'm not going to pretend that I go all that often, but I try to do at least one of these things every second day. Not to much, but I'd hardly call myself super lazy, and am studying at several places at once. I also eat lots of fruits, vegetables, and an ok amount of meat, but I also consume a lot of junk food like chocolate and chips. Funny how I'm still so thin.

Mainly, all I want, is to be strong. Generally strong. From what I understand, there's a difference between building a beautiful body filled with muscles, or just building pure strength. If there's any truth to this, then I don't give a damn about getting muscles. I'm not body builder. But I am weak, and I do want to become strong.

So, I want to ask, what are the main exercises I should do, and how should I do them, if I just want to become strong? I don't care about getting defining beautiful muscles or whatever, and I honestly would prefer not to spend ages working out. I have access to several weights at my home that my father uses (60 years old and in fantastic shape), that I have hardly ever touched, including stuff used for bench pressing and dumbells and whatever, as well as my gym and martial arts classes, plus the swimming.

I heard that there were 4 or 5 core exercises that I should do to build strength, but I don't know how true this is, or how true anything is. So I came here. From what I gather, this place has a pretty good reputation for helping others become strong, but I don't know anything about it, so, yeah.

Any help is appreciated. Thank you.
11 replies omitted. Click here to view.
Is cardio not a good thing? I don't want a weak heart. My heart should also be strong.
Cardio is a good thing but the Main Problem for you is that you are skinny, so you underestimate how much you eat. If you start doing a routine you need to eat more calories than you need to gain weight. This will be harder to accomplish for someone who does lots of cardio on top of his routine(has to eat much more).
Cardio is good, but you said you wanted to be as strong as possible. Going all-out on cardio when you're supposed to be resting your muscles is not good. There are rest days for a reason. I tried to play basketball on rest days when I started, and my progression was absolute crap.
Basically, cardio is good, but you also need enough rest to recover so you can progress.

Why not just do cardio, and then exercise? That way, recovery would not be interrupted by the cardio. Am I wrong in thinking this?
Then you'll have less energy to go all-out on squats, etc. You'll be tired before you start exercising, which leads you to lift less than you can.
Also, this >>31695772

As regards >>31695738, bulk until you feel that you're at a decent weight, then eat at maintenance.

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Yo, motherfuckers, I am sadly addicted to Coca Cola; I drink 8-10 cans daily and have gone so far as to drink about 1.5 L of it in one sitting.

I'm trying to kick this shit, but the only time I was ever susccessful was when I was in 5th grade and gave it up for Lent (that month was horrible, I was sleepy and did not enjoy meals as well as I did when I had my brown nectary best friend).

Have any of you gone through this shit?

How did you kick the habit?

Did your BMI go down? How much?

>I ask because I'm 22, 6'1 and weigh 190 lbs; my BMI is supposedly 25.1 which is apparently overweight (even though I look like a stick).
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yesssss, good goy, drink your aspartame
Can I try to derail OPs thread into something constructive, cause I don't think it deserves it's own thread.

I personally have both a horrible salt and sugar addiction. As all of you /fit/fags know dieting and randomly killing yourself in an attempt to quickly lose weight doesn't work, instead you have to opt for a slow, and more importantly sustainable transition into a new lifestyle, not a diet.

My question to you, /fit/ is how do you personally go about curving specific food addictions?

Personally, I've voided my large bag of chips down to a bowl of air-popped pop corn. It's not perfect, but it's a motion in the right direction.
Diet sodas are bad! Corn syrup is cancerous! Vaccines cause autism!

Fuck off with your wives-tales, non-scientific, bullshit.
switch to coke zero for start. then work on reducing the amount you drink.
I have no addictions. I've overcome them all over ten years ago when I learned to educate myself and actually exert willpower and control over my actions.

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So where do you find girls that are /fit/ or work out or respect their body to some degree? Just girl of high value?

Also, what is your favorite lift?
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no spotter, if I attempt the 4th rep I'll end up doing the roll of shame because I'm unable to get the bar up, no matter how hard I push, everything stays in position
I thought you all wanted 30%+ bf high test women
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this is now a fit grillz thread

who is that cum chum OP
Look out for chubby girls who are hard workers
My girl is a borderline workaholic and convincing her to lift heavy and do compounds was easy

If she wouldn't I'd probably leave her lol
Lift is deadz btw lol

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