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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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How do you keep your lower back extended/neutral while using your glutes to walk and stand. Trying to relearn walking here
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Both to a degree. I used to have a very bad posture which caused a herniated disc. Both spine and posture are considerably better now.
Will try, thanks.
Not OP, but what do you mean by 'round'?

As in into lordosis, or the reverse?
lordotic lumbar spine=arched lower back
kyphotic lumbar spine=rounded lower back
How do you round your lower back by WALKING? lol
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Doesn't work. Apparently my rectus femoris is more flexible than normal, which doesn't suprise me because I've had a hunched back my whole life and tight rectus femoris is usually responsible for hyperlordosis.

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Hi /fit/

I lift mainly because it provides me fun and physical attractiveness; however, I don't like doing any kind of isolations, they are tedious and bore the fuck out of me. I can't really see myself doing curls or triceps extensions every week for the rest of my lifting days. So, my question is this:

I'm 6'2'' and currently have 14'' guns which in my frame look petty, what are the chances of developing them to at least 17'' doing only compounds like dips, ohp, weighted pushups, bent over rows, weighted chinups and pullups?

Any testimonies?
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Just throw a couple of curls and cable extensions at the end of your workouts lazy cunt

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MFW already top 97% never done an isolation in my life.
What's the source on that pic?
Do fatceps count?

>rotator cuff tendinitis
>bicipital tendinitis

help me /fit/

earlier this year i began doing pushups every night, would do 60 - 100 depending. probably should have realized i needed rest days but i didnt know.

So after a few monhts i ended up with extremely painful rotator cuff tendinitis and bicipital tendinitis in my left arm

Put me oin the sideline for 4 months or so until a last week i decided to start the pushups again. Eased into it with just 20, two nights in a row.

Pain came screaming back

how fucking long is it going to take for this shit to go away? i can't take not being able to do this shit.
You probably have fucked up shoulder mechanics or scapulohumeral rhythm. It will not go away until you fix that shit. Also, you could try fixing your pushup form, the correct way of doing pushups is with elbows at 45° of your body not at 90°.

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>Friendly reminder that halloween is just 6 weeks away

Cmon you cucks get down to the gym so you can actually look fakkin joocy this year
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Would it be too much to wear a spartan costume to a college party or would I just look like a douche

There's no way to wear that costume without looking like a low-effort/uncreative douche.

Even something as similar as a caveman or Tarzan or Hard Gay or whatever makes you look like way less of a douche. The Spartan costume is the "sexy nurse" for boys.
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I got the perfect thing for this occasion.
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What if he was talking about the historical Spartan costume?

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Not posting personal pics.
But I'm 5"4
103 lb
Slightly Underweight
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dont forget to put your arms up and try to reach the roof
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> hurr durr

Breast size is hormonal. Get some progesterone cream, put it all over a dildo, and rub it inside your vagina vigorously. The reason why these retards think skinny girls are flat is because skinny girls don't have a functional endocrine system.

It's much easier to get estrogen and progesterone cream than it is to get testosterone.
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lel aunque esa vieja es de mi país, y es MUY creída... asi que solo sirve para que tome mi verga
This isn't bad, but there are a couple flaws.

If you have an A/B workout, I presume you are doing something like AxBxABx. To have squats on both days is beyond retarded and does not allow adequate time for recovery.

Also there is absolutely no upper body workout in any of this. It's great to work your core and legs this hard, but you're going to look ridiculous when you still have flabby girl arms.
Estas enojado white boi?

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I have exactly six months to get my bench to above 300, my current bests are 235x3 in the snith machine and 225 x 3 on a flat bench. Can I do It? I'm also trying to cut. Also general benchpress thread
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Thank you sleeintoonianums
Thank you skeleton.

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What's the difference between lifting at your max weight vs lifting as many reps as you can with lower weight?
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What the hell am I looking at here? There's too many damn legs in this picture.
I need an outline of all the assess.

One rep max is literally just a test of your one rep max; there's very little or no gains from doing it

Heavy weight/low reps for strength and size

Light (er) weight/high reps for endurance and toning
Kid in far back is lying down with his legs being supported by the kid in front and girl, guy chokeholding the girl is standing, and the girl is cucking both of them.
If that were the case, then the kid's legs are clipping through the dude.

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If there wasnt work, school or whatever institution forces time schedules on you.

What time would you get up?
Whats your ideal rythm /fit?
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i would get up at 2 pm.
not because i want to.
because thats what happens when i have nothing to do with my life
if i'm not forcing myself to wake up and to go to bed, i become pretty nocturnal. I wake up at about 2 pm and sleep at about 4 am

This happens to me as well, if i work on my own projects i tend to work from 12 or something noonish til 22.00 in the evening and then stay up until 2 or 3. If im good i slip my workout in from 19:30 to 21:30
why would you brush your teeth before eating? lol
4 AM, niqqa.
Get to the gym before everyone else and take an hour and a half to squat my babbyweights just because I can.

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Is there a set that lets you lift away loneliness?
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not accepting defeat more like accepting who you are
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>feeling lonely

Then just get a (ugly) gf.
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maybe youre right brah
Im back in the game.
I'm too young and good looking to resign
thats right bro go play the fucking game aslong as you stay true to yourself you will find the one
Social skills is just like lifting brah
It takes practice

Start with lighter stuff (talking to store clerks, etc,) then gradually move on to heavier things
By the end you'll be a public speaking, center-of-attention pussy magnet

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9 weeks into a cut
210lbs -> 195lbs

Post yours
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c'mon guys you're slacking
That meme has grown old.
BP: 195x5

My diet honestly has been pretty sit lately because I've been low income. I used to be on top of my macros but ever since I started dating my girlfriend who is fat my diet has been bad.
Im >>34036407
Bulk buy brown rice and chicken breast. Drink nothing but water and throw some veggies in there. I know the poorfag role well too...shit sucks but we can get through it. And for God's sake man, don't let your gf drag you down. Bring her to the gym with you. If she doesn't, dump her. If you still love her and she doesn't, then tell her you can live with that but you're making yourself better and she's either on board or out of the way. Also how's your form and how long you been lifting?
I've been lifting for maybe two years now. But a lot of that has been through my depression where I barely ate and fought with an eating disorder. I say maybe one year of that has been serious lifting and dieting.

Symmetric strength thread

>how long lifting
>strongest lift
>weakest lift

>2 months
>6' 155
>"The press"
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Only do body weight for training
>tfw no pistol squat or vert jump option
this nigga like a skittles package
kill me now

2 years
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forgot picture dang it
Do you have a good vert?
I can't imagine calisthenics producing a good vert

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>girls at gym looking smug at me because they lift more than me.
>I just started lifting. They've been lifting for years.
>How smug are you gonna look when all my fucking lifts surpass yours within 4 months YOU SMUG FACED FUCKING CUNT BITCH WHORE!
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>3 years ago
>smug gym girl looks at my lanky 16 year old dyel arms after benching 50 kgs for two half-reps
>try out the bench
>work up to 60kg for 5 reps

why do they even try
>started lifting one year ago
>fucked around with SS and hypertrophy programs
>dont eat right
>do this for 6 months
>stop fucking around, start stronglifts
>start bulking
>lift goes up, get encouraged
>can do 2plates squat
>knee pain
>realize I've been doing it wrong
>have to deload

lol it's probably all in your head

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Is this the ultimate cutting drug(obviously not better at its job than DNP, but way way safer) out there? Buddy gave me a full prescription, like around 200 pills. Been taking 1-2 daily, and holy fuck the energy

Literally anything I do, bend down and pick something up would just raise my heart rate like crazy and make me sweat all day. I took some a few hours before the gym and I couldn't lift heavy because I felt my heart would explode. The sweat was ridiculous too.
Not to mention it completely cuts my hunger to the point I have to force myself to eat and sometimes I get nauseous from forcing myself.

Been on it for a good month now, went from 185lbs to 177lb, and like 19%bf - 16% bf. Been really good on my diet, and I feel so lean. Can't wait to get to single digits in a few months thanks to these
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it is indeed GOAT for cutting

curbs diet, boosts motivation, makes it so you still have energy even at high caloric deficits, etc. Plus the focus it gives you for other areas of your life is nice

I don't take it anymore but was prescribed for a few years. The only downside is it kind of changes who you are if you take it consistently. Not when you're off it, but there can definitely be some personality changes while you're taking it. Sometimes for the better, sometimes for the worse.

Also it's incredibly easy to get addicted to, and tolerance builds way too fast. Would recommend just taking M-F and taking weekends off to slightly reset tolerance, otherwise you'll be upping your dose constantly
Your doctor
Easy as fuck to ask for
Yh adderall is a heck of a drug. I need it but don't want to ruin possible future career opportunities with adhd.
How about mention in the OP next time you fucking faggot. Not everyone reads the thread (I did)
Maybe in America

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Post your current body

What's my mode /fit/?
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A healthy reminder that the whole world doesn't adhere to your standards for determining race
>natty limit
>those legs
Not even pick one just fucking kill yourself faggot
Are you one of those, I'm <insert country of origin>, not black people? Dominicans love that shit. In America, you're black.
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In any white populated country she is black.
t. eastern european

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