>1/2/3/4/31/2/3/4 + a Sub-3 hour marathon This is the new standard for well-rounded male fitness.
What benefit does it serve to be able to run for hours?
>>77221170225lb bench press is something literally any man under 50 can achieve in 6 months or less, i got there after 3 months of lifting, i hit 3pl8 for 1rm at around 10 months and today its my 5x5
>>77221201>What benefit does it serve to be able to run for hours?Those with a lot of estrogen seem to like it.
>>772211111/2/3/4 is not meant to impressive it is at best a standard for mediocrity and proof you show up at all. 9 minute miles aren't impressive but 26 of them on end is. It's requires a much amount of planning and dedication than 1/2/3/4. If 1/2/3/4 is typically possible in a year to 18 months for the average lifter then I 10k or half marathon is probably a better bar.
>>77221111CheckedSub3 is about injury luck more than anything else. It’s not good for your body to train for and is needlessly difficult for a largely unrealistic fitness goal.
Advice for new runners:- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;- If you start to feel pain anywhere, stop and rest;- Don't try to copy what pros are doing. Do what feels natural; and- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.png(embed)https://i.imgur.com/qNJIy.png(embed)>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/Comment too long. Click here to view the full text.
>>77220871>jogging around at victim paceIf I can briefly sprint at over 30km/h, does that qualify as perpetrator pace?
>>77220896What u mean
>>77215915>3DPD>in the /troon/ general thread
rest days always make me feel like a lazy bum
>>77220910>12s 100myeah that's pretty rapid
this roils my /fit/ gimmies >fucking plate of noodles faggot cunt, go back to betahood
This is common among actors, Lorenzo Lamas has a similar diet for Renegade.
>>77221261Not everyone is a mutted autist, humans need carbs to survive.
If you heat up your chicken or fish you lose your gains bros
>>77221264He's still curiously alive
>>77221268Barely
How do I gain a big juicy booty? Is it enough to do Bulgarian split squats and RDLs twice a week? What about 3 times a week? I was thinking of doing ass isolated exercises like hip thrusts, but it's kinda embarrassing as a male to do those cause people might think I'm gay or something. I see a lot of guys doing RDLs but never hip thrusts or those kickback things I see foids doing.
>>77221157>Foids
>>77221172what
>>77221175>>77221177
>>77221177back to the sharty, zoomer
>>77221157This. If you actually want ass progress, trust ancient thotery and just do hip thrusts.>t. Bubble assed male
>work a lab job>crunch time all the time>now in the lab on my feet 7-8hrs a day wearing full suit and safety bootsI was supposed to do legs yesterday but my feet hurt so bad I could barely walkFelt like my feet were balloons, was tingly and numb up to my knee.Just went home, lied down with my feet up and rested..Is there any fix to this type of pain/exhaustion? I'm sure other anons work similar standing/walking jobs
I quit serving and got a desk job at a hospital
>>77221178I had a similar feeling when I was serving too but at least there we were wearing comfortable boots made for walkinglab shoes I can't even use socks/insoles, you have to be barefoot in them for ESD grounding
Questions that don't deserve their own threads!
>>77220262Probably notHe roided and only trained chest and arms and shouldersIf he was natty, his legs and core wouldn't be so pitiful >>77220261Yes>>77220212Kek>>77219839If you're a novice, you should really be running starting strength or stronglifts plus accessories You want to get to intermediate strength as quickly as possible (symmetric strength dot com) so a 4/6 day program actually works
I'm 230 lb, six foot manI can only gym 3 times a week, fri and weekend.Pls give routine that would work for hypertrophy. I'm gonna OMAD. I'm guessing a full body routine would be best but I don't know specifics.Thanks and blessings be upon you.
>>77221169>can only gym during weekendDon't waste your time looking up 3 day full bodies. They are designed for doing them throughout the week rather than 3 days back to back. Look up and do a 3 day bro split.
Deadlift vs RDL? Are they interchangeable?
>>77221246Not really interchangable. Deadlifts are hamstring and glute dominant, but rely on quads for the initial part of the lift which creates momentum allowing you to lift more on the hamstring/glute part. RDLs take quads out of the equation. That means you can work your hams and glutes at a lower weight.Do deadlifts if you want to get stronger at picking things up from the ground. Do RDLs if you want to grow your hamstrings, would like to do deadlifts but are stuck with dumbbells of limited weight, or have lower back issues that make heavy deadlifts problematic.
Your resting BPM is below 60 right?Anons?
>>77217161I've gotten sick lately so my RHR hasn't gone below 60 like it usually has. I'm still gonna die young though, my HRV is trash while I'm sleeping. It's usually 35-40.
>>77217273My average resting is 47 but I've gone in the 30s as well. Has Garmin ever alerted you about it? It's gotten me twice with a "low hr alert". Once while playing a video game and another while I was taking a nap.
>>77217161No because that is retarded metric to rank your health on. Marathon runners and cyclists have low bpm but they have higher colon cancer risk. You aren't made to be twink looking faggot but to sprinting for short term.
>>7721716140s awake and mid 30s sometimes low 30s sleeping. I set off alarms on every device.
Last I checked it was 58 and I've never done a second of cardio in my life.
reminder this is what an average 48 year old man looks like in 2026
>>77219151Remind me: who took Berlin in WW2 and made Hitler blow his brains out?
>>77213424What is it then? it's certainly not white.
>>77213142scandinavians are super uglyand gay lookingi don't know how anyone can think they are the master race
>>77213173i have never seen a scandinavian who was attractive
>>77221235being an idol use to mean something, now it's just being whores with no talent but pretend singing over tracks
I finally finished Starting Strength, been on it for around 5 years. Was wondering what routine I should move on to next. I thought the routine was fine, just a bit slow.
>>77221162Congrats big dog. If you're a general lifter, 5/3/1 or Juggernaut may be a good fit for you. I made great progress on 5/3/1 personally.
>>77220355>what routine I should use?You've been lifting for 5 years and you still need an instruction manual?You cant figure out your own "routine"?
As you get older just do less reps and higher weight, ezpz
>>77220355Intermediate Strength
>>77221165Sounds good. >>77220656Yep, gotta start somewhere. >>77221187I've been working on cars for years, and I still need an instruction manual for some jobs. It's better to be safe than sorry.
have you ever fallen in love with a /fit/ girl?
>>77219688pretty sure I saw a webm of her sucking dick on /gif/ today
>>77220482nah she is a pure maiden waiting for me (her bf)
>>77219688No one here has ever fallen in love with a girl. However everyone here lusts after men.
>>77219688It wasn't just about the muscles, it was:>The way we interacted and could complete each other's sentences>Feeling her soul, her senses and femininity hanging from each of her words>The way she sent me fucking ricardo milos gifs after our first date when I mentioned him>The home-cooked meals she'd make me with properly basted steak and pan-roasted root vegetables>Loving all the same anime, wanted my manga reccs >The way she was the only girl before or since I actually made an effort to call and talk to multiple times a week when we couldn't meet up>Spending weekends together in each other's arms>Making fun of normies>Seeing kids and discussing if ours would be like that>The steely resolution of a lifetime of hurt in her eyes that would melt into a soft smile that could heal my blackened heart>The way she called me not once but twice asking to get back togetherI will never forget at the time, thinking that I felt I was hit by lightning... but the things she had done are things only God could forgive her for, but she still had to live among us. She texted me, I never answered. Found out 3 years later she was going to get married to a bald squatemalan since no other smart white man could put up with her past. I called her, she missed it but called me back, we spoke for an hour. I told her she was committing genetic suicide and this is NOT what she hoped for the future... she said it was hard out there and she wanted to be "normal".Comment too long. Click here to view the full text.
>>77221270Kek cucked by a latino bvll who only lifts coca cola and cerveza crates to his appartment where he fucks her brainless/fit/ btfo
I made a weight loss calculatorwould appreciate some feedbackhttps://tomsweightlosscalculator.online/
>>77220624>Eating half of what you were prior can lead to anything besides weight lossIncorrect
>>77220634>>Eating half of what you were prior can lead to anything besides weight lossCan you point out where exactly in my post this has been stated ?
>>77220622So its vibe-coded but you are ashamed of that. Gotcha.
>>77220615depends on your maintenance and activity level.Cut too deep and your body goes in to starvation mode - you'll lose muscle and fat and you'll feel like shit doing it.Better to find your maintenance level - burn fat through cardio - like walking - and eat well - higher quality protein, less fat, less carbs and build muscle which will burn calories.You'll look and feel better doing it and less likely to regain fat after - have to keep it up though.
>>77220525No, but that does make a good basis model to build a more complex model on.
Are you beach body ready
>>77217809I think so
>>77217809nah but i will be ready next year
>>77217809>wont be ready in timeits over
>>77217809I won't be 12% until the end of summer. Sucks, but oh well.
Is it possible to go from skinnyfat to normal skinny with just cardio and dieting?
>>77219836It destroys so many girls and a lot of girls now are damaged from whoring and want insta fame so they're jumping right on var and getting into heavier shit after and bragging about being elite despite being broken little girls on drugs.A guy on youtube overviewed a video of some dumb cunt going from 5mg var to fucking NPP last month.
>>77221217She became hotterLeft : random cookie cutter naked whoreRight : muscle mommy
>>77219578those legs look gross
>>77221240No I've seen her newer stuff posted on here before she's completely covered in ape-like virilized body hairs and I can't imagine as to what model of garbage disposal that varbie throat sounds like.
Their legs are all way too big. If all these guys skipped leg day they would look way better. They literally need their legs to be about half their current size to have good proportions
Should I start cycling?
Does this actually work? Has anyone here used this or similar equipment and seen results?
>>77219448you should squat and sprint because not doing those things make you vulnerable to men that do
anything to avoid actual exercise eh?kys dyel
>>77219295If you feel resistance as you complete the exercise, then it is working. It will likely be limited in that the motion is limited. So don't rely on it alone to build chest or arm strength.
>>77219320>People on /fat/ don't believe "insert bullshit here"That's actually exactly what the ignorant lards in the /fat/ thread believe. They would rather do all sorts of retarded meme home workouts than take their 10k daily steps all the way to a gym.
Guys he's not talking about gaining large muscle but just for toning and tightening, just seems like a very convenient tool that you can work out at anytime.Why can't you see that he's not talking about gaining large muscle but just for toning and tightening, just seems like a very convenient tool that you can work out at anytime?
