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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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He's always been a bit crazy but I kinda liked him, I came back to his channel after two years and see this shit


I can't stop laughing, wtf happened?
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Ill never get over how big this guys arms are. Just makes me want to get on test for the rest of my life.

people pay more money for way dumber shit in los angeles

"a fool and his money.."

i mean at a base level there is some merit, but not for these upper class hipster fucks. some people need some help letting all that shit they tuck deep down inside out but this is just silly

i got tested at 22 for low test (320 nl), been blasting every since. I'm 30 now. best thing i ever did
>Brian Alsruhe's Neversate is the new Strength Camp

This. Hopefully this dude's ego doesn't grow with his sub count like "King Elliot".
>actual /fit/lords:

Frank Yang was the original king of fit back in 07'

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>Stop focusing on deadlifts
>Start concentrating more on rows, chinups etc
>Back actually starts growing

Really makes you think
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I wonder when the interent will realise that to make your muscles grow you need to add VOLUME.

Do more fucking reps. Do more sets. Do 200 pullups a day. Fucking get sore and then do it again.

>b-but my food
Yes, if you roid and eat 4000 calories a day you will see crazy gains. If you don't roid you will just become a lardass. You don't need to eat this much to make gains. Just eat high protein foods and fucking ADD VOLUME. This 3x5 shit doesn't cut it.
you start every exercise with 4x8 and work up to 6x12, then add more weight? even deadlifts?
>some sub 5pl8 deadlifter thinks his opinion is worth shit
Just leave this website you're wasting precious megabytes typing your stupid shit
>200 pullups
Confirmed calisthenics twink
First you need to find your weights. Start light and see if you can do ten reps with it. If it felt too easy, go up until you find that sweet spot weight. This can be accomplished by warming up, or having your first day at the gym just be finding your right weights for the lifts.

Then you lift 4x8 that day. You don't have to actually stop at 8 reps. If you can do more, do it. You shouldn't go to failure, you should go to the rep right before the rep you would fail on. So your goal was 4x8, but maybe your reps were actually 12, 11, 7, 6.

Next workout you should get at least what you got, but hey sometimes shit happens and you hit a plateau or didn't eat/sleep right. Never push out a rep you can't do. So you now want to either get more reps in 4 sets, or get more reps out of more sets (add a set). You also want to lengthen time-under-tension, shorten rest periods, and increase mind-muscle connection (flexing through the movement). So let's say now you lifted 11 reps, 10 reps, 8 reps, 6 reps, 6 reps. That's more work than last time, so you made progress.

Each workout, try to do more reps and/or more sets. Once you work that weight up to 6 sets of 12 (or whatever, sometimes you have to go even further beyond, sometimes you don't), move up the weight. So long as you can stay in that 8-12 rep range.

Linear Progression can cause a lot of problems for new lifters. The good thing about LP is the instructions are simple. But this is greatly outweighed by
>greater chance of injury and "snappage"
>not enough volume to give you enough opportunity to teach your muscles good form
>not enough frequency to help you lose blubber

On deadlifts and squats, it's more like 3-4x5-8. Those are the two exercises I would probably put in that range. You can also go to a higher rep range with stuff like calf raises and shrugs.

is 15cm being a dicklet?
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Girth is more important than length as long as you don't have a micropenis, I'm around 14-15 cm but pretty think and my GF tells me I'm the biggest she's been with.

A too long dick just hurts the chick unless they're have a gigantic vag, girth is more important because it's more satisfying to be filled up
People who went to the moon were using metric units you dumb american faggot
>tells me I'm the biggest she's been with

Protip: she's lying
I don't date sluts who are compulsive liars, so no, not really

Why do runners bodies look like shit?
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Because running is for weak faggots. Since the daw of time, nature has rewarded the runners with a shit physique, and the hunters, the ones who face the problem are rewarded with a good physique. That simple. You also fuck up your knees running. Running is for people too lazy for sprinting/swimming,it is like the crossfit of non-lifting sports, for nu males and chicks
Please post your sick chiseled hunter physique mr strong tough guy
Also please include your nice healthy knees in the picture as well, I get hard just thinking about them
>get hard
Sorry, this body is for female pleasure only
that's still pretty fast
Both still look 20 times better than this >>42222948
Poor child.

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How you holding up, /fit/

/fit/ related- what will you be working today when youre alone at the gym on another friday night
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This post is retarded. Big dick guys get their hearts broken. My cousin slings 9 inches and has been heartbroken. Another 7+ still ended up getting cheated on. Yet another 8+. In fact I cucked a guy who I found out has a big dick. I'm like 6.2 and broke lol. Dick size doesn't mean much
Nigger detected
Diet soda, of course.
32 y/o here senpai.

I have friends, I'd just rather be alone a lot of the time. I've just always been solitary.
I'm never going to make it, I'm physically fit and strong but also disfigured. I should just kill myself but I'm too much of a pussy.

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>at gym
>Old man doing hundreds of reps on this with small rom and low weight
>Doesn't matter when I go or for how long I go there's always an old man using this specific machine

I never see those old men using anything else, is this recommended to them by doctors or something?
He's there cause his wife's cunt sister is visiting again.
Doesn't seem to be the case at my gym
there's an old guy at my gym who just uses the rowing machine. he seems to row for a few minutes, then rest, then repeat. occasionally he makes notes in a journal

at least the rowing machine is a way better machine than the ab thing
they're still trying to get that magical six pack

delusional as fuck but they'll put in 30 minutes on that thing just to feel good about themselves

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Whats the natty DL limit for people with optimal genetics (high test, long arms, big hands, strong spine, good work ethic etc.)

Is 300kg+ achievable if you are at a high bodyweight?
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Nice question OP, I want an answer too

People who've gotten fit while being with the same girl, how has her attitude changed? Any changes to sex life? Any changes to her behaviour in general?
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Women can't biologically be cucks. A cuck is someone that raises another mans child. A woman can be 100% certain that the child that came out of her vagina is hers, a man on the other hand can't be 100% certain that the child that came out of her vagina is his.

This is the same reason why we want non-slutty girlfriends, but still want to fuck sluts on the side. Fucking a slut on the side has absolutely zero biological consequences for the woman.

A cheating woman is worse than a cheating man, simply because of the implications that she wants you to raise another mans child.

This is why I would never take a cheating woman ever back and find men who do pathetic.
If you bring a kid into the family that isn't hers, and she cares for it, that's cuckholdry.

Obviously not as simple for a man to bring in a child that isn't their partner's as it is for a woman, and a man can't lie and tell her it's hers like a woman can, but w/e.
She can reach her clit easier without my belly in the way.
>Fucking a slut on the side has absolutely zero biological consequences for the woman.
Well, unless you catch something, and if you get hit with child support, that's resources her own children with you will miss out on, but pretty much.

Why is Gary linekar shitposting on /fit/

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tell me /fit/ how to improve on chin and pull ups .
I can do 10 on the first set but the second and the susequent ones i only manage eight or less.
I kept on repeating the exercise but I don't seem to improve.
>pic kinda unrelated
5 replies omitted. Click here to view.
Never heard of such a thing. Olympic gymnasts do the full extension.
Hold dumbbells or plates between your legs, why is that so difficult?
Eve rippletits does them from dead hang and he's an injured old fatass
Im making great gains with this

1 max set
3 sets of half your max but weighted
1 more max set

pull ups^

for chin ups I only do weighted since I find them easier.

I go Monday-Tu.-Wed. then Friday-Saturday

Get a drawstring bag and some 5 pound plates and add weight as needed
I just run a length of chain through the hole in the plate and fasten it with a carabiner over a weightlifting belt.

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This board is fucking pathetic. You guys are more beta and insecure than /r9k/ even. Why can't you just exercise without giving a fuck about anything else?
manlet detected
Welcome to /r9k/2.0
If you were looking for/r9k/3.0 it's that way

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Anyone else scared to lift seriously because of it?

My inner biceps are almost completely covered with big and small marks yet my hands are not big at all

Do you think it may be caused by hormons imbalance from being semi-fat my whole life ? 15-20% BF

should I aim for low BF before trying to
lift properly?
1 reply omitted. Click here to view.
i have them on my bis and tris but thank god my ass is stretch free
Have a lot from having been a fat fuck. Lost a ton of weight and my girl tells me I look good overall so it's negligible.
So don't worry. It really would only look bad if you would already look ugly without the stretch marks.
>my ass and all the way around my thighs got rekt with stretch marks
>I'll never look good getting bent over and plowed hard
I also have some gnarly ones on by bi's but whatever its really not bad
Stretch marks from gains is awesome it means your progressing nicely.

I got hideous ones on my back from when I was a fat ass and they stand out but it reminds me of how far I have come.

Be proud of them op and just fucking lift

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>turn off the lights to my homegym
>light the candles, turn on music through my bluetooth
>russian orthodox chants fill the homegym, surround sound system so it feels like I'm standing beside my spiritual brothers in Valaam
>load the plates for the Lord, using only the most holy of routines - StrongLifts 5x5
>while resting in between sets, admire the beauty and grace of the icons that grandmother gave me
>dedicate my gains to the Lord and pray post-workout
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Here's another I like
>wanting to be with the same guys who worked with mafias

For what purpose?
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Jesus looks so ripped it's like his last supper was only pure protein

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Let's see those meat shields, lads. Also how are you planning on spending the weekend?
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I'm not american

I work in my country's coast guard as an officer

It's mostly paperwork but i wanna try to enroll in a navy seal like unit of my country, gonna try at september even though im old

And yes i do mostly bodyweight. One of the best additions in my workout are those little dip bars you put on the floor and do l-seat dips and an ab wheel

Also definetely do swimming, i'm not good at it and i'll probably never be because i didn't start young plus i have heavy ass legs but the beauty of it is the leaner and heavier you are the better workout you get

I'm so slow though

Hey man that's pretty fucking awesome. I was thinking about maybe dropping weights and focusing soly on pull ups, dips, push ups, etc and upping my cardio a lot more. And maybe cleaning up my diet, which is the hardest part for me.

I had a contract to go to BUD/S (navy seal school) that got pulled due to too many contracts pushing me out. But if you can, try learning the Combat Side Stroke. Once you get that down, swimming is twice as easy.
Also sorry for prying but do you do the bodyweight work every day or do you have a sort of split you do?
Funny thing is that in my country they don't let you do the CSS during training because they go like 'oh look its a SEAL wannabe ' and then they fuck you and all the school along with you. Only sidestroke is allowed and i can easily do 2km of it with no fins. I just hate the fact that they are gonna drown the shit out of me.

Weights are needed but they shouldn't be the only excersise you do. People here have this wrong conception that they can lift 3 times a week and look like athletes, this isn't the case. If you want to look good as a natty you have to train every single day and maintain an active lifestyle(bike to work, don't drink too much alcohol, don't eat white sugar etc.) Just look at a couple generations ago, they would work construction all day, go to the gym and then go out for drinks, sleep 3 hours and do it all over again. I'm not saying that's necesserely healthy but you get the idea. We are way too pussified nowadays.

Also cardio is the most important thing. I used to go on 20-25 km runs once a week during the winter but it's too hot now. I have a resting heart rate of 47. My lungs give out far quicker than my heart does.

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>be 18, 5'11 but still growing
>have slight gyno

>drink a couple of glasses of milk everyday
>make gyno worse
>don't drink milk
>stay manlet
i'm fucking stuck, wat do?
7 replies and 3 images omitted. Click here to view.
Get your calcium from Greek yogurt instead you mongoloid
Milk and dairies have estrogen or some shit and estrogen makes your bitch tits worse
Get vitamins and minerals from another source?
Gyno surgery costs a literal fraction of limb lengthening surgery. Your choice.

There's no evidence that that is true, I'd be more worried about soy or hoppy beers if I were you.

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