So I started going to the gym again after a period of rest, and here’s my current upper body split. I mostly do 2 upper body days and 3 leg days, but sometimes I skip the third leg day and do a bit of cardio instead.Upper 1Chest press Shoulder press Lat pulldownWide grip rows Tricep straight bar pushdownBicep Curls Cable Lateral Raises Upper 2Seated Row – Neutral/Close GripPec Deck/Machine Chest Fly Cable Lateral Raises Comment too long. Click here to view the full text.
>>76848690I know this thread is an inorganic shitfest to bully nipples but im gonna participate anyways. The midget has nothing but arms and chest, and some lats. No abs no neck no traps. His back is also subpar.
>>76848700Yet he has a Hapa wife and u dont
>>76848713That's no different than having a fat gf so i'll pass on it
>>76848690
>>76848713>Hapa wife
How do you live with a girl that is always eating constantly? I want to stay lean all my life
Eat as much as she does but then burn it all off with more cardio
>>76848085This. But don't lean on disrespect or outright criticism.
>>76847971>>76848085this. she'll either respect what you're doing and shape up to keep you or get dropped like a fat sack of garbage. saying nothing or going along with it is entirely your fault
>>76847961Have her eat for two.
Look into Pierce Brosnan's method.
does lifting improve your life even if you are disabled?
gym with able partner. Live vicariously
>>76848643Yes. Operating a wheel chair as a dyel is a fucking chore. Even if you've been doing it for years there will always been challenges you won't be able to overcome unless you get some serious guns. Hitting the gym as a cripple is pretty much required if you want anything resembling a life like an able bodied person without assistance.
Seriously how do I do any of this without suffering for days?>squat>lower back pain>deadlift>lower back pain>any abs exercise>lower back painIs it because I'm an over 30 dude?I rly don't feel like my form is wrong
Fuck like a fat walrus. Missionary position, lie down flat on your woman. Move as little of your body as possible, just sort of lazily "twerk" your pelvis enough to pump your dick in and out of her pussy. Bellies together just your butt pushing your dick in and out. She will not enjoy it at all, but it does sort of help "reset" the sacrum. I have pretty much healed my back doing this. Wife hates it
>>76847177>>76845774tight hamstrings is a common contributor to lower back pain and this is the absolute worst thing for it. you are just going to make your back even tighter and cause more damage. do concentric exercises for your hamstrings instead and also work on your glutes and abs at the same time.
>>76844885Try this exercise to strengthen your multifidushttps://youtu.be/mKUFh_DvDRo?t=465or look into Pentosan polysufate
>>76845211The problem is my upper abs and sides though.
>>76844885I realized trying to correct my form on exercises that routinely tweak me is a giant waste of timenobody cares if you squat vs hack squat, rdl vs deadlift, etc. just pick shit that enables you to succeed and move on
All things kettlebell.Faq:>what weight do I start with?16kg noob couch potato20kg if you have some experience with exercise24kg if you are advanced gym autist>how do I progress?Like this: deadlift>swing>clean>goblet squat&press>half snatch>snatch>jerk then move to doubles (c&p, front squat,half snatch,jerk)>are kettlebells good for hypertrophy? They are fine but not the best tool for the job. If you want to get huge go to the gym and lift barbells. Some books/programs to follow:>Simple and Sinister>Rite of passage>Dry fighting weightComment too long. Click here to view the full text.
>>76846327>The press and deadlift program?Thats right. Just a couple moderate sets about every second day. Just to keep the muscles strong. And I do plan to go walking on days off, just to stretch the legs and help the recovery.
>>76837165>kegelbellNGMI
>>76846870Solid stuff, nothing fancy but sometimes minimalism is good.
>>76837165thanks to the last thread I took another look at Geoff Neupert's programs17th Nov: two 16kg bells, failed 5th rep of my first double push presses18th: with some front squats, superset of 5, 3, 2, 2 double push-pressestoday: superset of 8, 4, 3, with a clean every timethis feels really good. only annoyance is that I have to take my watch off completely. even reversed the watchband is thick enough that the rack position hurts with it pushed into my arm. Though it's not like I need detailed monitoring of such a brief grind.I can already push-press 23kg with my stronger arm so I'll be there soon.But even standing in the rack position for time is a decent workout.S&S is really not a bad program but I can see how people would get exasperated with slow advancement to snatches and double-bell moves.
Former gym rat here. Got a 35lb bell for really cheap. Tonight did 10x10 of floor press and 10x10 squat per side. I am really looking forward to something in the 24-32kg range. I like how KB makes you get creative but I can see this getting old.
Zyzz wouldn't have survived today's fitness culture.
Zyzz wouldn't have survived
>>76848715I mean, dude didn't survive his. He would have died even faster today. This gen of roiders make him look perfectly reasonable. Which is nuts cause when you know what he came from....mother fucker was shooting up whole damn pharmacies then doing coke on top of it.
Who is this DYEL pajeet?
>>76848456Same. I'm a manlet (175cm) yet i suck at it because i have slightly longer arms than usual, my squat can go up 10kg between two sessions but i struggle to add even 0.25kg on the bench on a regular basis
>>76848622>my squat can go up 10kg between two sessionsthat's cos you're a beginner. shame about your bench tho
Okay Norman khan is coming out now after last time being Tuesday This is gonna be a chunky load of Norman khan
>>76848692I've hit 200kg before it's just that it's a lift i left behind to not end up in trex mode
>>76848456 Bench-R-Us here, have your tried turning it off and on again?The simple truth is that if your bench is your weakness you must make it a priority. Run a more bench focused program, do more bench accessories. We hope you have a wonderful day doing more benching!
When did you start feeling big? I feel like a twink at 6’0 220lbs (100kg)
>>76848687something's wrong with you. i feel big at 230 6'4
>>76848691I feel small compared to a lot of girls, they have a bigger frame sometimes.
>>76848687lmao im 6'4 190 i feel big OP you are mentally ill
Anyone else love pendulum squats? Ever since I started doing them, my quads have exploded in size and my barbell squat continues to go up week after week. I can currently do 4 plates for 10 reps, but am hoping to hit 5 by the end of the year.
I might like this. I can’t do regular squats because of claustrophobia
>>76846168I wish my gym had it. I tried it once on vacation, it's awesome.
>>76846168I'm a big pendulum squat fan, love that I can go to failure and they feel better than hack squats
belt squats. requires nothing but a dip belt, blocks to stand on and plates. safest squat possible. can be performed anywhere virtually.
>>76848213oh yeah those are sick as well. I remember doing them after I busted my back deadlifting. saw some gains, but ultimately went back to pendulum squats and leg extensions as my accessories since they worked better and didn't destroy my hips when going heavy
The copper revolution protocol discussionhttps://revealingfraud.com/2020/05/health/smarter-than-the-yale-school-of-medicine/
>>76848005Yeah, like I said, it's really weird how you didn't address the point at all.
>>76848120Yeah, im sure its weird for you to talk to outsiders of your autistic ward, maybe consult your caretakers instead of clogging the thread up because research is foreign to you
Buy an ad, faggot.
>goiter necked fat hypertensive boomer thinks he knows some super special stuff about healthFucking yawn
>>76848463Lol, keep drinking your fluoride slave! Hes obviously just intersex so he has female fat coverage.And its not "super special" stuff, its clear that copper has been depleted from the food supply. But even thats too much reasoning for that mcdonalds brain.
I can OHP my own weight
>>76848414I OHP 2 times my body weight. I’m superior.
Congrats!
>>76848414Now you can pick yourself up when you are sad
>>76848668He can technically fly now.
>>76848414Congrats on the 0.5pl8 OHP anon
>mild calorie deficit (300-500)>can't fucking do anything>can't focus on shitThis shit sucks so bad I'd rather be fat
>>76847993>refeeds do nothingWorks well on my machine. You dont push yourself so there is no difference for you.
>>76848001>Works well on my machineexcuses to justify your eating disorder
>>76848001Nigga you're 40kg
>>76848007>kuck unitsExplains a lot
>>76847738Ftfy
He was and is still right, though the training 1 once per week shtick feels like more of a marketing trick.2 times per week for big muscles seems about right, and maybe 3 for smaller muscles, depending on how you train and depending on your individual recovery capacity.Training heavy and allowing enough rest is key. Spamming exercises with low weight doesn't grow shit
>>76845504Right, maybe american_ubermensch will even share your tiktok profile if you keep posting mentzer memes
>>76844996I'd like to believe everything he said was right, I spend too much time in the gym, sessions easily stretch to 2 hours (I don't have much else going on rn). Seeing footage of him training people and how quickly it's done, I think it's the right direction for me.Only 1 set to failure is a bit extreme, that was his main thing and consensus now seems to be that it was nonsense. Some links if you like:https://www.youtube.com/watch?v=znAiXJAN_9whttps://www.youtube.com/watch?v=5LhpVg-o2ZgApparently that last one was filmed only a few days before he died.
>>76844996Hitting a muscle even once per week is too much for some people.
>>76846856actually kill yourself
drama queen that was always injured and got butthurt when he lost
when women flaunt their muscles, it's totally cool and progressive and empoweredwhen men flaunt their muscles they're right-wing/gay/narcissistic/patheticwhy the double standard?
>>76848162Not gay if she’s natural. The tattoos do ruin her though.
>>76848150Thought that was The Golden One
>>76848150Yeah I fucked her
>>76848150Because if idiots didn't have double standards, they wouldn't have any standards.
I love listening to vocaloid while I work out
>>76848232What a fucking twat
based >https://youtu.be/hC8KrIY8qT4?si=F_SmHLf4dC5ussmC
