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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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Previous Thread over 300 scoops

>Who is /fat/ for?
Fat members of /fit/ who want to lose weight
>Even though it is easier to ask, ignore the read the sticky fags
>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)
>Calculate your TDEE (Total Daily Energy Expenditure)
>Plan your weight loss week by week
>Track your calories and macros with MyFitnessPal, works best on smartphones

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Eh, that's average for ice cream pints here.
It's cranberry sauce. I dislike the cranberries in the chicken so have a little of the sauce instead. It's made locally so it's pretty nice stuff.

Not sure what this black man image is about?
What's the difference between that and a low GI diet?
Because healthcare in the West is a meme

Hence the food pyramid, doctors advocating smoking a decade ago, etc
>>mystery sauce
it's cheese
and probably 2 teaspoons

the breading and the cheese probably added an absolute maximum of 200 calories

plus the chicken which looks like it's 4 oz or 200 calories

the entire piece is probably 400 calories

>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:

>The information that you are looking for is probably in the above links.
That includes routines, shoes, information on the lifts, etc. Check out the pastebins for literature or the reddit faq for general information.

Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
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I feel bad for most pple in these threads. Beginners programming for themselves / doing cookie cutter programs.

Feeling like shit most days and not explosive at all? Well stop doing heavy squats and pulls so often.. Also too many waste their time doing full lifts all the time - they're not the best way to leanr technique / power production in different positions.

People with powerlifting / strength training background don't really understand how to get better at this sport.. It's just getting your absolute strength up and trying to survive your snatch / C&J sessions for them.
with numbers like those, how can you stay motivated to continue?

I mean, people are snatching 200kg+

do you seriously believe that you will ever accomplish anything? or do you have some other motivation? surely not strength/muscle building? since you have none?

I'm confuse

I feel bad for everyone in this thread who's actually training the classic lifts when they could just do some fucking pushups and some sprints and get more athletic than they ever would on barbell ballerina training sessions.
kek, m8y

there is a reason europe/nordic countries always come in last place in sprints

because they neglect barbell training and believe sprinting will make you better at sprinting

when in reality it is much more effective to develop huge leg muscles via BB squats and then use them for your sprint training.. at least murica trainers know this much

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how do you spot someone much taller on a squat? some tall guy today asked me to spot his squat and because i'm much shorter he always brushed his ass on my dick on every rep he did

Is Macron really 5'8?
Maybe I have a chance..
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he's wearing 4" lifts
>steal an old woman and raise another man's kids

That's one of the worst trade deals of the history of trade deals, maybe ever. Sad !
Do you have the support of the entire media, banks and political elites?
He's still like a head taller than Putin, so yeah.

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What's the difference between training for mass vs. strength?
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I always thought 1/2/3/4 was 1x bodyweight, 2x bodyweight, etc. this makes a bit more sense doesnt it ?
Nah, it's pl8s. 4x bodyweight deadlift is world class. A 70kg guy would have to deadlift 280kg. Does that make sense to you?
One responds better to Intensity(strength) other to Volume(mass), weighted resisted training can get you both, however the longer you do, the more specialized it gets, but keep in mind it is a fairly specialized activity so quality of stimulus is necessary. Don't fall for the 4x8-12 is for mass and 5x5 is for strength rep scheme meme.
mass is potential strength, strength is effective use of existing muscle.

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How do you guys devour one gallon of water per day?
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>1 gallon
you know its 1gallon per 22kg of bodyweight

I chug a 500ml bottle every 90 minutes. I had alarms set on my phone until it became habit. I'm only 5'10 and 165lbs so I piss a lot.
I do more than a gallon a day. It isn't that hard and I've done it for a while. What makes it tougher is when you are working a lot and can't drink every hour so you get home tired and trying to hydrate even more. It's easier to get in a gallon a day if you are consistent and just drink water..

16 cups = gallon. That isn't that much at all
>pissing clear is not healthy
>going to the toilet every two hours is not healthy
>Just drink as much as you feel you need and you'll literally be fine.

Every fatty ever:
Just eat as much as you feel you need and you'll literally be fine.

Your body can be stupid at times, its goals might not be same as your goals, stop spreading this memery

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>alternating ohp and bench

lmao thats not powerlifting. just admit youre an absolute beginner and youre on SS
Powerlifting is so fucking g*y

stop that
Anyone have the screenshot of when isley said he's scared of talking to people over the phone?
youre a trex because your upperbody is proportionally weak

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The Rock is having a complete meltdown on twitter over his new movie, and /tv/ is curious to know if this is caused by roids? Can /fit/ness experts give their thoughts on this?
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because they are not americans. they have to go back
>Whites are also 85% of all pedophile cases.
jews are not white. you have to go back moische
>haha yeah absolutely no connection to treating niggers like niggers for a couple hundred of years (like when was the last lynching? Ha yes less than 20 years ago), denying them education, jobs or anything that might actually help them become actual citizens, but still giving them widespread access to weapons. Great job America, the land of the free!

They are not denied an education, nor have they ever been after slavery. The blacks today, their parents and grand-parents all were discriminated in favor within the American school system. Their great-great-great grandparents, were not slaves, how is slavery a larger factor than the myriads of institutions designed to help them exclusively that exist today? Laws are made to specifically to help them, alone, Affirmative Action was created with this in mind and it exists in many forms.
>says "nigger chimps out"
>rest of thread is niggers chimping out
way to go, asshole
Whites always crack me up

>recessive genes
>less athletic
>lower fight IQ
>less muscle
>higher body fat
>less fast twitch muscle fibers
>punches are weaker
>weaker chin
>lower pain tolerance
>lower aggression
>always getting cucked by black men in the bedroom
>interracial is synonymous with black dominance

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Have any of you guys beaten anyone up? Or gotten your ass kicked?

Also, have any of you guys gotten mugged/jumped by a group of people? What thoughts/feelings went through your head during and after?
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Top kek
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I didn't kill the guy. I just landed one punch on his face and he lost a couple of teeth. He didn't fell onto the ground, nor did he have a concussion. Just a few teeth missing

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>that one loud guy doing shoulder presses in the Smith machine with two 5 kg weights

>that one guy deadlifting with the Smith machine

>that one guy even thinking about doing anything with the Smith machine

Why does that thing even exist?
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>the "shouldn't be here," a child of perhaps 13-15 years benching the bar or curling 10lb dumbells and completely ignoring the legs; often comes in packs that flood and render entire areas of the gym (usually the fucking bench) inaccessible; really fucking loud and obnoxious; shouldn't even be in the gym because you have to be at least 16
>"Stilts," an Arab of some nature who never bothers anyone, with biceps as big around as my head and a barrel chest, easily over 6ft tall, but with legs like toothpicks; proved to me that the memes are real and one must not skip leg day
>"Cardia Lardus" a fat fuck of a woman who always comes with a partner. Together, they hog two cardio machines. Rather than shut up and work out, they slowly walk on the elliptical or the treadmill and have loud, pointless conversations about nothing for an hour before leaving without doing anything else but cardio and eating three whole boxes of donuts each. Both seem to be over 30.
>"Lazymuscles," a guy who benches, squats, curls and presses just about ALL the weight, and can never be bothered to put any of out back, or if he can, he puts it back in the wrong place or all fucked up
>never interacts with anyone

What's wrong with that?
insecure people have a hard time being left with their own thoughts for too long

i wouldn't worry about it anon
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>that one guy even thinking about doing anything with the Smith machine
yesterday i saw guy squatting in smith with 3x5kg plates on one side and 1x10kg + 1x5kg on other side
It just adds to his air of being some kind of fitness revenant.

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"hey anon, wanna join us down at the ymca for a free zumba class?"
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Top Tier brazilian chicks are the GOAT.
I know that feel.
pls sit on my face
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No women ever would invide a ugly fuck like me to anything. So they want to make fun of me. What only leaves me to tear up and run away.

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I'm scared of doing barbell OHP
so should I use dumbbells, smith machine or machine OHP?
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>chest exercises
Yeah nah. Women should never hit chest directly, unless they want to go down in size
>Women should never hit chest directly, unless they want to go down in size
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Pls help i will have to deal with this issue tomorrow
Just do it pussy, machines lead to muscle imbalances.
Pretty sure he means cup size from chest muscle gainz, but would that actually matter unleas you went steroid abuse mode? You can't apot reduce fat and the average woman cannot produce enough test to drastically alter something like that from the level of activity most women would do on a chest exercise

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Are Amino Acid supplements a meme?
They help with recovery process which helps you to get big.

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Greetings humans
Ayyy lamos report in
do you give advice on this board?

yes, mostly strenght

your point?

Area 51 - real or fake?
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Dont bother
Please keep out

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