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"Hey anon, can you spot me with my squats? "

What do you do /fit/?
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Gallon of test a day
He does things to my heart... and my penis.
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I'd love to come home to a man like that
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Tell him I'll spot him with my tongue and proceed to lie face up under him.

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How do I tell if I'm making lean gains fit? started lifting 2 months ago. weighed just under 75kg then. now I'm 76kg and have made some strength gains. I have a highly catabolic condition so I'm not sure if its actual muscle or just fat. Also worth noting that I'm losing muscle definition

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Is working out a part of the body once a week ENOUGH for muscle to grow?

For example, is having a workout week of M-W-F which consists of chest-triceps, back-biceps-forearm and shoulder-legs a viable way to get big?

Or do I have to do bench press (for example) 3 times a week to see results?
32 replies and 4 images omitted. Click here to view.
>Push = chest + triceps + shoulders
>Pull = back + biceps
>Legs = well.... legs.

Yea, this is what I ment, Im not a native speaker and its, well, friday night. Thanks.
>I can give you the routine I've been using for a while now.
That helps, thanks. Just one question - how long should the breaks between repeats be, you know, when one does 3x10 for example?
I was doing 50x50x100 on the bench for the past two months (started with 30x30x60) because the plates I have are light, so I do more repeats, I guess I should buy more plares & do less repeats?
>However I'd only do PPL if your plan is to go 5-6 times a week.
That's the plan, I can skip sunday I guess.
>I was doing 50x50x100 on the bench for the past two months
You're doing sets of a 100 reps? wth mate. That's way way way too many reps. I'd stick to low reps to focus on building strength, since you're just starting out. I normally do 3 sets of 8 reps or 4 sets of 5-6 reps. Go heavy.

> how long should the breaks between repeats be
Do you mean between the sets or how long you should take for each rep?
I usually take a 30 sec - 1min break between sets. Unless I'm maxing out on compount lifts, then I'll take longer breaks.
>I guess I should buy more plates
Better off by just joining a gym
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>I was doing 50x50x100 on the bench for the past two months
>50kg for 50 sets of 100 reps
>250000 kgs
nice volume, especially for a beginner
>Is working out a part of the body once a week ENOUGH for muscle to grow?
Literature says that at least twice a week can be good for muscles grow and strength.

>For example, is having a workout week of M-W-F which consists of chest-triceps, back-biceps-forearm and shoulder-legs a viable way to get big?
You can do this, which follow almost the same set up:
D1: Compounds Upper Presses(Chest/Triceps/Shoulder) then isolation pulls(Back/Biceps/Shoulders/Forearms), Lower body Intensity
D2: Compounds Pull(Back/Biceps/Shoulders/Forearms) then isolation pushes(Chest/Triceps/Shoulder), Lower body Volume
D3: Full body Intensity

>Or do I have to do bench press (for example) 3 times a week to see results?
Full body 3x is pretty normal

Squatting every workout is a bad meme, so is repeating the same exercises.

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How do I get a body like this without working out or really putting in any effort?
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How do I suck my own dick without really working out or putting in any effort?
He is baiting or 16 years old.
The dude who writes shit on that blog is one of the most pathetic humans on earth
get implants

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What are some specific back workouts you recommend?

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Elliot Hulse rants in the middle of this, which video is he explaining this in full?
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Study doesn't mention soy.
A popular YouTuber made a video on it recently.
The research surrounding this issue is a mess, some are in favour some aren't. One idea raised is that soya has plant estrogen which can't function as human estrogen so there's no effect
This video has a good breakdown of the studies involved in the hysteria. Basically the claim its harmful is really unsubstantiated
Fear the BEAN!

And the sperm count paper that is always referenced they never actually look at the paper. The vegans had a greater ejaculate volume, which is why their sperm count mil/mL was recorded as lower.

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Wont be able to lift or properly play vidya for a week

what do i do now, im a socialet, going out is nit a possibility

>inb4 dyel, wristlet etc
>Wont be able to lift or properly for a week
>what do i do now

The same as you've always been doing?
Me too kinda, played too much melee with bad thumb genetics
>these people talk trash about others in the cbt
>when you tear your thumb waveshining
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you just made me realize how fucking massive I am, what a reminder that an average human looks like this

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Have you achieved bazooka mode yet, /fit/ ?
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God, how can anyone be so delusional to think they look good with giant oil hematoma arms but dyel everywhere else.
Synthol injections
Synthol. Injecting oil into muscles to make them bigger instead of doing the hard work required to make them bigger.

Some pros use it to make up for growth they have trouble attaining with certain muscles (like calves), but it's never as funny looking as some DYEL who doesn't have a physique using it on only part of their body.
I gotcha. What a retard
dalton ?

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Can someone just tell me if I'm going to make it or not?
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You're gonna make it bro
Keep going. You'll make it there
100% sure you're gonna make it.
You're going to make it anon.
the answer to that depends on your height

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opinion on GOMAD?
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(((People))) will try to convince you that dairy is a source of European pride. Don't fall for it.
It decreased my lactose tolerance. I used to be able to drink up to 750 ml of milk, but after GOMAD, I get lots of gasses and liquid shit whenever I drink more than 350 ml.

Be careful.
GOMAD is meant to be done on top of your daily food intake, you dopes.
gained 7 inches on my dick and 2 feet in height
Might be psychological. Sometimes when I get nervous/stressed I get ab pain and diarrhea, and I used to blame food

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cute girl at my gym wears choker chain whilst working out
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Oh well.
It's actually better that she's married. She has no intention of leaving her husband, and doesn't want to be with me. It makes the whole "workplace romance" thing simpler.
not realy
that is none of his business
Story time, how did it start happening?
It's not that interesting of a story. We're roughly the same age (I'm 3 years older), and the team regularly goes out for happy hour on Fridays. One night we both got a little more drunk than we should have, and ended up being the last two at the bar, and starting making out and then went to get a hotel room. It became a regular thing from there.
Talk to her, faggot

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3 sets for 5 reps or 3 reps for 5 sets?
3 sets, 5 reps
3 of five
Thanks mates.

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Does anyone on /fit/ have any experience with phenibut?
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lmao peenibutt XDD
Holy fuck absolutely rekt

And anti-anxiety dose?
my minimum dose is 300mg
buy medicinal scale with milligram accuracy
same anon from >>43618821
my daily dose is for anti anxiety
in russia they sale this OTC, dosage is around .25g daily
the phenibut you buy from the internet will be most likely phenibut HCL which is less pure than the russian, so .3g phenibut HCL is around the same as .25 pure pharmaceutical russian phenibut
HCL is acidic, so neutralize it with baking soda at 1:1 ratio

What is /fast/?
Fast is a thread for the discussion of intermittent fasting, fasting, water fasting, and fat fasting
While fasting alone is fantastic for your health, Consider doing a ketogenic in addition to become god mode


>HGH , Test, and muscle growth?


>how can I get a quick rundown? Where can I start?

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I heard the same from others so I assumed it was universal. My bad.
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>Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males.
>Testosterone and insulin-like growth factor 1 decreased significantly in TRF
>Testosterone decreased significantly

>roughly 3 days in im now radiating heat??

what is this im normally cold i am sort of fat though
fasting and testosterone?
Forgive me /fast/ for I have sinned. I caved in and ate food because I was working out and hurt my legs pretty bad and I was afraid it would never heal cause I couldn't stand good so I ate food so it can aid my legs

I keep using the excuse of not knowing a routine for not working out but now I'm asking, what's the best the routine for beginners? I want to start working out Monday.
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There's three routines, which ones best?
They're all pretty much the same, the beat routine for a beginner is consistency and diet.
Note that full body workouts are better for beginners. And rep ranges of 1-5 build more strength while 8-10 build larger muscles, so the best routine for you changes depending on what your goals are.
Just google "starting strength results" and see the physique of your dreams, kek.
hey brah, I'm writing a program, reply if you're interested
Correct with all besides the rep ranges, in beginners there's not any more mass built between 8-12 than 5

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