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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

Previous thread >>37272280

>top secret russian training edition

Check out our new sticky!
>http://fitsticky.com/

>Novice Programs & Routine tips
http://fitsticky.com/novice-programs/

>Intermediate Programs
http://fitsticky.com/intermediate-programs/

>How to perform the Main Lifts
http://fitsticky.com/how-to/

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>>37330891

Just film your sets. Your mobile phone probably has a camera.

I really doubt you have issues with hyperextension though. It takes a lot of effort to do it under heavy weight.

>>37330576

Chest/Triceps/Shoulders
Back/Biceps
Legs

>>37328639
>>37328646


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>>
What about this for someone who is taking up lifting again

ACxBCx

A
BB bench press 3x5
BB row 3x5
OHP 3x5
Incline flies 2x8
Close grip bench 2x6

B
OHP 3x8
BB row 3x8
Incline DB press 4x8

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>>
>>37331256
if your goal is to get better at benching,you'd be better off swapping out a press on B for flat benching

if your goal is to get better at ohping, then you'd probably be better off moving ohp to the first lift on A

a heavier floor pull would be useful on C, or even making a D with a regular deadlift would be good for posterior chain strength - even if your goal isn't to be a big deadlifter, its just a great lift to have.
>>
>>37324778

Just a reminder Trappy to take a look at this FB program

>>37323727

Thanks
>>
>>37330994
trappy pls help me

>>37332165

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Wasnt getting fit meant to help me get a gf?

So why didnt it work?
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>>37332813
why do i need to achieve mastery over several hobbies and turn myself into a greek statue to achieve affection frrom others when everyone else can walk into a room and instantly get 20 new facebook friends, without having done a single thing to really improve themselves?
>>
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>>37332731
It's probably cooler to not try or care than to try and fail miserably.
Not regretting it tho, at least I get occasional mires.
>>
>>37332716
>can't train charisma after childhood
as long as you think so. that is not the universal truth (like earth being round, for example), it can be influenced and turned 180 degrees (but YOU maybe can't, since you seem to be convinced that you know everything and never question your deluded moronic opinion)
>>
>>37332876
Because they have an aura, you obviously don't and you need to create one
>>
>>37332837
I have a semi

how many sexual partners have you had /fit/ and age?
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>>
>>37332878
that's an unusually good attitude to have, anon
>>
>>37332620
How do you only do foreplay with someone? I've had sex with 4 different people and the only reason I never had penetrative sex on each occasion was because I didn't want a dick in my ass when I was experimenting with a guy.
>>
0
23

I am afraid of real life and real consequences, i've spent more than 800 euros so far building my home gym as i go along because i am too
afraid to go to a public gym.
>>
21
5
>>
19
7

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How can I eat oats every morning without wanting to kill myself? Any good recipes?
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>>
>>37327012
just get muesli with yoghurt and dried fruit
>>
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is this shit bad? i barely have time in the morning and i don't get much fiber anyhow.
>>
>>37332719
Get the non-flavored variety, too much sugar in that. Just add some frozen fruit and shit to make it taste better.
>>
>>37332828
would frozen strawberries and honey be alright? or are those too high in sugar too. i can't get over how bland raw oatmeal is.
>>
>>37327012
put frozen berries in it. sweetener or whey if you want it sweeter

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Plg POWERLIFTING GENERAL

A lifter walks into a lifting bar called "Plg1". He asks

"Which one of you is the best lifter and why?"

Joffrey bursts in immediately "Me! Me! Me! I'm the best lifter here, despite being a manlet twink who's pampered by my parents, I have a whole 400 wilks and since I have placed well in some competitions, I am automatically a lifting genius and know more than Sheiko and Rippetoe combined"

Another squeaky voice buts in "Even though I spend my days playing shitty Steam games to no avail whatsoever, and pride myself on a diet of doritos and basically anything that will make me look like more of a chubby overgrown manchild, I still can't deadlift 420lbs despite me weighing 210lbs, but well..."

He is shut down when what sounds like a child screams "GOD I FUCKING HATE EVERYBODY I';M SUCH A PIECE OF SHIT I HATE EVERYTHING BTW GIVE ME ATTENTION ON PLG I AM PANZER NIGGER GIVE ME ATTENTION PLEASE I HAVE NO FRIENDS IN REAL LIFE YOU ARE MY ONLY FRIENDS PLEASE EVEN THOUGH I'M THE WORST FUCKING LIFTER IN THE GENERAL (ASIDE FROM ONE WHO SHALL NOT BE NAMED"

Boardshorts promptly uses his 11" height advantage to stomp PanzerJager into the ground, and says "I'm probably not the best lifter here, but at least I'm trying", some people clap for this surprising response.

They all turn and look at topkek100 sitting there quietly with his ugly fucking indian CURRY SHITSKIN face glaring at everyone creepily. He opens his mouth just slightly, and just when everyone thinks he's about to speak, he rips off his pants and takes a BIG FAT STINKY SMELLY SWEATY STEAMY TOPKEK100 DUNG DINGUS DOO DOO RIGHT IN THE MIDDLE OF THE FUCKING BAR.
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>>
>>37332868
Beat the fuck out of him
>>
I know tomorrow
You will be somewhere in London, living with someone
You've got some kind of family there to turn to
And that's more than I could ever give you
>>
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>>37332862
yo isley, I don't know who has been here longer than you so I'll ask you
Where did these pictures of tiny come from?
http://imgur.com/a/t3MxS
And are you going to bring him back to /fit/?
>>
>>37332874
Man be careful around him. Those hands can turn into fists at ANY second and you'll never know what he's gonna do with his hands.
>>
>>37332931
>Where did these pictures of tiny come from?
are you new?

tiny made like 10 threads about himself every day

if you think boardshorts is a 'meatshield' attention whore, you have no idea

worst trip to ever shit this board up

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Daily reminder not to marry high test unless you want your son to be a pear shaped beta
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>>
>>37332426
Giving women control over their reproductive systems is one of the hallmarks of civilized society.
>>
>>37332701
Circumcision. Circumcision. Circumcision.
>>
>>37332897
>y-you have to give something up to become a civilization
such as your foreskin, subhuman?
>>
>>37332897
>the womans right over her own body gives her permission to violate the basic human rights of the unborn child
>civilized
go back to kongo pls
>>
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Son of a high test women

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Who do women like more, Chad or Tyrone?
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>>
>>37332672
Hierarchy, for those confused
> Chad
> Tyrone
> Power Gap
> You
>>
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You want the serious answer?
Both. In an Effiel Tower. In her apartment or dorm room after a night out at the college bar.
>>
>>37332709
don't take it literally, it's just a reference for the concept of the top tier males of blacks and whites.
>>
>>37332709
I don't know. I think Tyrone has the better face of the two in the OP.
>>
If she's white, Tyrone.
If she's not white, Chad.

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>walk into gym
>I'M THE ONE THAT LOVED YOU BABY CAN'T YOU SEE
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>>
>>37332804
Me 2 familymatters, me 2
>>
>>37332213
I would destroy my PRs if this played at my gym.
>>
>>37331475
kekd
>>
>>37332213
that's actually a good song to workout too.
>>
>>37330841
why every fucking public place needs music nowadays, hell if i wanted music i´d just go see skrillex live instead of fucking expecting a party in the holy place of gains and protein milkshakes

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Im about to take 2 scoops for the first time. Wish me luck /fit/.
>>
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>>37332665
>just 2
8 SCOOPS C'MON
>>
>>37332711
>8 times the dose.

no

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Hey

My biggest problem right now is I suffer from strong anxiety around people because I don't feel manly in the least.

I'm 22, but weighing 120lbs and having a small face makes me look like a 14 years old who hasn't gone through puberty yet.

Is there anything, and I mean ANYTHING to age myself? I just want to look more masculine and older.

Living like this is fucking hell. I just want to look a couple of years older in the face.

>Pic related

That guy is 22, looks 35.
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>>
>>37332114

Love that style. Do this OP.
>>
>>37332276

So gain weight nigga. You think Daniel weighs 175 lbs? Eat tons of mass gainer and do it. You're starting to sound whiny. Weight is the easiest thing to fix on a body.
>>
>>37332402
That just sounds like a fucking cope. My best time is my youth, my 20s, right now. I want to enjoy them.
>>
>>37332258

I look Chad as fuck. Face, frame and height. Everyone assumes I got it together. But, on a daily basis, I can barely avoid thinking about killing myself. I quit my career. Became a shut in. Loathe myself completely. I see ugly manlets who aren't even that bright succeeding in life. So, uh, you can too, OP lol. 90% of it is just in our heads.
>>
>>37332183
I'm guessing you fuck latent lesbians.

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Would this routine cover all the muscle groups for a beginner lifter? Going for aesthetics
>>
>>37331236
1. Sqaut at least twice a week
2. Keep your strength stuff to 3x5
3. Cut the volume on your hypertrophy stuff. You're a beginner and don't need that much volume to grow, keep the reps and just cut it to 2 sets
>>
>>37331949
This desu. I've been on cycle for a year now (4th year of lifting) and the 12-10-8-6 rep range is what I use for my accessories. If you use that rep range as as beginner with no point of reference for how much weight you should be using, you can expect to see severe form breakdown in the middle of sets. 3 x 8-12 is fine for accessories
>>
>>37331949
What part of the routine would you consider strength sets vs hypertrophy?
>>
>>37332160
This is the greek god program from Greg Sempai that I posted in a thread yesterday. You don't need this if you cannot even identify that the first part is strength and the later is is just hypertrophy.

As I said yesterday, this is an intermidiate routine. Also this is not the real greek god program, this is just the Mega workout 1 on the program, which used after completing at least 6 to 8 months on the original and it's intended to have more volume but done only for a couple of months before going back to the original program.

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>that guy who wears basketball shorts to the gym
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>>37332634

>He doesn't fell for the athletic temperature controlling garments meme.
>>
>that guy wearing leggings and a long sleeve training shirt, doing bar-only OHP and hypertrophy
>>
>>37329876
>tfw was unironically told by a manager I couldn't work out in blue jeans when I used to go to golds gym

He left me finish my workout session but told me to never wear them there ever again.
>>
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>>37324236
>that tryhard dyel wearing compression tights to the gym
I cringe everytime kek.
>>
>>37324236
>that guy who gets skidmarks
h-heh what a loser r-right guys?

Tbh I have a lot of skids on my undies

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need some motivation brehs

gona be leaving uk college soon and working full time and lifes gona get pretty lonely, but one day i will be earning enough money to do the things i want to do

https://www.youtube.com/watch?v=hg90Okk0fhw
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>>
>>37332650
>>37331020
Perfect
>>
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>>37330935
Kanye West grew up millionaire rich with connections

All these reddit bitch bois who act like he knew the struggle are as cringe worthy as he is
>>
>>37332875
how you can even say he ever struggled if he always were surrounded by likeminded people? thats not survival at all
>>
>>37332802
probably not true at all.. he is a good looking guy, no homo, and probably had bitches tossing themselves at him.. hell I am kinda ugly desu and sometimes girls more or less throw themselves at me.
>>
>>37332875
>millionaire rich with connections

You mean he hustled and made connections by pushing himself through the music scene?I'm no longer a big fan of the guy, but c'mon....

DIscord /fit/ group
https://discord.gg/0xpRtOeKmTBpAu1V

https://discord.gg/0xpRtOeKmTBpAu1V
>>
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Bumpan for op. Come join us for a chill memorial day weekend.


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