Questions that don't deserve their own thread
How to get better at going up and down the ladder?I know it sound silly but balancing on it make my legs feel weak.What can I do to work out on this?
Food to add to a diet? I need like 600 kcal
>>75352119Is it safe to overhead press with the row bar?
Is it possible to do a mini cut in the middle of a bulk? I want to bulk until late winter, but I'm getting more belly than I really want.
>>75352155>How to get better at going up and down the ladder?This is like asking how to get better at walking.
>>75352203Sure its possible, just do an aggressive short cut. Try to minimize muscle loss and youll be good.
DYEL here, I get horrific doms about 2 days after doing bis (yes I am a noodle armed nerd). What can I do to relieve that soreness? Feel like I have to walk around like a retarded caveman when it sets in cause straightening my arms is impossible.
should I be stronger after 2 months at the gym? I'm eating enough protein and doing a 4 day split. I don't look it feels stronger
How do you Deal with a Bad día at the gym? I am 35 i am aware of my prolonged regeneration time. Some days I feel I could lift all day others I have to stop to try again a new day
How significantly are gains impacted by water fasting? Is it still worth the squeeze if an I'm an untrained skinnyfat, or better off just waiting until refeed and proper protein? I know noob gains are a thing and it seems like I could/should be doing something to build muscle even while cutting
How many pounds do you think I need to lose to look chiseled like bottom pic? I'm 5'10
>>75352119how do you deal with steroid acne ?!how do people take so much gear and none of them on /fit/ have any acne?
pretty sure sitting for so many years has ruined my hamstrings/ posterior chain how do I go about correcting that so I can squat and deadlift without fucking my shit up
>>75352119What's the best way to achieve TND?
>>75352155It sounds like nerves to me anon. Some breathing exercises before you go up the ladder could help
>>75352451Well I tried anon.I'm thinking it's balancing issue, because I'm workout regularly.
Should i, as a still skinnyfat, engage in a winter bulk?Im feeling the fatigue of cutting slowly for the past 6 months
>>75352119My serotonin is too high (workout sucks, low energy, can hold my orgasm for longer than usual), but not so high that I don't feel like doing anything. Is there anything I can do to knock it down just a bit without completely annihilating it?
Any good and active fitness forum/imageboard out here? Tired of this dying website and i'd like actually serious fitness discussions
>>75352612r/naturalbodybuilding on reddit is the only one I know of that's any good right now. Lots of experienced lifters and active competitors who know what they're talking about with very little schizophrenia
>>75352402Just start light even if you can only do the bar. You can add 5lb a week or more in the beginning. You will be over 1pl in no time. Try for 5 sets of 8-10 reps. If you can reach 5 sets of 10, then add weight the next week.
>>75352501When you lose weight your fat cells shrink in size, but their numbers remain the same. Thus it might be better to first be at an acceptable weight before you start bulking, especially if this is the first time you ever trained, the first 6 months are supposedly easy gains as pong as you eat at or close to maintenance.
>>75352734but how does that work with dead lifting I undrestand I can do romainians or stiff leg but I've never been able to translate that to deadlifting
>>75352957>their numbers remain the sameHow to lose them then?Surgery?>tfw the best solution is to never be fat in the first place.
So I got a tdee-500 menu, that uses chicken plus black beans. What meat should I eat on the other day?
>>75353081You're not supposed to lose them, your body needs those anon.
>>75353092>more chicken>turkey>beef>lambgo nuts dude
>>75353081Maybe, not sure, but i think it's best to never go beyond a certain weight/fat percentage. Take two people at the same weight, while one was a former fatty over 120kg and the other max weight ever was 90kg. i'd reckon the latter would have his fat cells shrunk earlier if they put in the same work since he has less fat cells in total that need to shrink.
>>75352328Epsom salt baths work for me - you can also use a massage gun or your hands to massage them. If you’re still pretty new the DOMs are really intense, that’ll go away in time
>>75352380Not a whole lot, you’re decently lean so 5-6 pounds of fat will make a pretty big difference
>>75352119If I'm training every set to failure, how many sets of squats per week should I be doing?
>>75353221If you’re actually going to failure, around 2-3 proper working sets should be ample volume, depending on how often you squat should be around 6-8 working sets per week
>>75352328Stretch. It won't fix it completely but stretching helps. Check youtube for different kinds of stretches if you don't know any.>>75352329You have to add more weight on your exercises if you want to get stronger. If you just lift the same weight every time you'll stay the same.
Is it true the leaner you are before a bulk the more lean mass you gain?
Would it fuck up my metabolism if I switch between cutting and bulking every month?
>>75352328Stretches, massage, hot baths, ibuprofen
How much more protein should i add to my diet on a day where I'm burning 3000-4000 calories by cycling? Ive been weight training for a few months, and dont want to lose muscle growth progress, but i enjoy cycling as a hobby ive had for years.Im 6'2" 180 and eat 180g of protein each day. Should I eat more on a day I go biking? How much more?
>>75353377Yeah, your body gets more effective at putting on fat relative to muscle once you get fatter like 20% plus, always best to start a bulk lean as reasonably possible
>>75352193legumes
>>75353219Hell yeah, can't wait
What muscles does walking with a heavy backpack train and can I do this whenever I want or is best to not do this on rest days?
>>75353757It's cardio, and one of the worst forms of it.It grinds all the cartilage out of your knees and ruins your joints. If you have access to nearly any other form of cardio you should do that instead, including just walking with no backpack. t. Former professional heavy backpack walker
What is a cut?
>>75353780Why is it so bad? I get that it can fuck you up if you run/sprint with that weight but how does it still fuck you up at normal walking? Does obese people fuck up their joints when they walk carrying extra weight? I take it you are a former backpack walker because it ruined your joints? I'll guess I'll just stick to walking (no backpack) and jogging. Thanks.
>>75353843Putting too much weight on your joints grinds the cartilage off and can give you ligament or tendon problems. Everyone I know who tried heavy rucking (which is a lot of people) has torn up knees and some are partially disabled.Yes, fat people have fucked up joints too, or would if they actually got off their asses.Normal walking or jogging will be much better for you, especially if you are actually fat because you've already got a lot of load on your joints and don't need to add more.
>>75353908what about military fags, don't they have to wear 20kg worth of gear on their backs or do they end up with problems too later in life
>>75353956talk to any veteran and they will either themselves have back and knee problems or know someone who does just look up military knees and you'll know
>>75353956That's where I met all the people doing heavy rucking and we all have blown out knees and back problems.
>>75353956Yes, also yes
>>75352373>better off just waiting until refeed and proper protein?yes. you don't lift on a fast. >>75352402stretch your hamstrings morning and night and just be on your feet and walk more.>>75353092fish is good too. >>75353821eat under your total daily caloric requirement in order to lose fat.
>>75352373If you want noob gains while losing fat, you need a calorie deficit with a protein heavy diet. If you are fasting, your muscles have no substrate for hypertrophy.
>>75352119Hi anons, I'm trying to put weightlifting into my running routine for mainly injury prevention but also getting healthier/stronger in general. I'm currently doing 3 sets of 5 at a decently heavy weight. Really retarded question but I how heavy should I lift? I'm never satisfied when I lift because I either lift with good form at a weight that feels comfortably heavy but I feel could be heavier or I lift heavy but with shit form.
>>75352119Would hanging leg raises with perfect form or dragon flag with mediocre form hit better? I feel more sore after attempting dragon flags but I really don't feel like I'm doing it right
Rowanon here. First set of 3x5 @ 190. This felt shakier than my second set. Any feedback?
>>75352119why does desu get turned into desu
>>75356080t.b.h. was spammed and the le epic mods turned it into another word that was spammed back when /a/ and /b/ were effectively the only boards
>>75356085I see so it's not board specific, I only knew about onions
>>75356095senpai
>>75353062If you have access to them, then you just use bumper plates. Same diameter as 45's, but they are 10 or 25 lb. Beyond that, it is the same principle. Start light... get your form down. Then start increasing the weight. If you don't have bumper plates, then you have to get creative.
>>75352119Can you mail nicotine pouches to a friend, that friend lives in California which banned it.>I assume not
>>75356095baka desu
>>75352119I like my vanilla whey in my oats but trying to get away from sucralose. Anyone buy raw protein powder and just flavour it with say vanilla extract or cocoa?
Is this routine fucked? I could add in some more pressing volume but that might fuck up my elbows. What could I add? >Workout ASquat 5x5 Bench 4x8Inverted supine row 4x8-12Reverse curl 3x10Leg raises 3x10>Workout BDeadlift 1×5Press 4x8Pull ups 4xFHammer curls 3x10Leg raises 3x10
Cut then bulk right? Currently 82kg @6ft1 and a bit chubby if I’m being honest. Drop 4kg and then lean bulk?
>>75356631>Anyone buy raw protein powder and just flavour it with say vanilla extract or cocoa?when I put raw whey in my oats I use honey to flavour it but those would work fine too. if I have a shake it taste fine with plain milk.
Is 6-8 sets of JUST bench and overhead press enough?
Is it ever appropriate to tell your gym crush she’s your gym crush? Or is it better just to keep that she in your imagination?
>>75357219Not in those words, but it might be worth it to make a move. Imo be ready to quit that gym if you're rejected because it will be cringe every time you're both there forever.
>>75357085For push day, add 1+ set tricep pushdown and some dumbbell or btn press>>75352402https://www.youtube.com/watch?v=d1Tt31UOOb4&t=362s>>75353221don't squat to failure, back risk.
>>75352203I'd cut on deloads(for more bulks and to take the deload further if needed) and not even work half as hard while cutting when you could be putting on muscle.
>>75352119My goal is to rail my gf every day, but after I coom it takes at least 4 days before I start being interested in sex again.I already: >squat with high volume and intensity>eat lots of eggs, liver, and red meat>get respect from my peers>run 2 or 3 times per week and bike everywhere>surround myself with hot girls who enjoy my presence (am at university)>don’t watch porn or masturbate>supplement 50mg zinc, 500mg magnesium, 8000iu vitamin D per day>practice a martial art>get daily sunlight, and use a seasonal depression lamp in the mornings>sleep before midnight and wake up without an alarm>take l theanine to manage anxiety>take l citruline and taurine before I visit my gf for dat dere bloodflow>practice a martial artWhat else could it be? I’m not stressed, my financial situation is fine, I have a clear mission for the next year, I’m sociable, not overworked, I’m big and strong and fit, and yet if a beautiful woman walked into my bedroom right now and demanded to suck my dick I know I wouldn’t be able to get it up. It just doesn’t seem erotic to me whatsoever. On paper I have what I would say is the perfect life yet my libido is almost nonexistent. Do I need to meditate? Yoga? Pelvic floor exercises? Take boner pills? Could it be low test? Is it the energy drinks? Do I need cold showers?
One good cue that helped my bench press is: "keep your shoulders back, as if you want to squeeze a pencil between the shoulder blades"I was always going way forward, "following the bar with my shoulders" so to speak.Now my question - is there a similar thing for squats? I feel like sometimes my form is good but sometimes I struggle and I cannot pinpoint why...
...are all these quit drinking help sites being dramatic af or am i incredibly lucky? i quit cold turkey the other day after getting black out drunk 3-5 times a week for 10+ years. these sites had me thinking id have a medical emergency or some shit by the 48th hour but nah, im over 100 hours sober and have virtually zero withdrawal symptoms, with only occasional mild cravings.so like... am i super incredibly fucking lucky? or should i buckle up cuz this ride hasnt even started yet?So far quitting refined sugar was 100x harder than quitting booze. After the 72nd hour of quitting refined sugar I actually experienced significant withdrawals, and had intense cravings almost constantly for like a week. I think i got a taste of how a meth addict feels when they cant get their fix. I saw an orange juice dispenser roughly 72-96 hours in. Instantly felt "I _NEED_ this" before something took over and overrode any self control or conscious decision and started pouring a glass. I realized what happened before consuming then dumped it out. I never felt anything this intense with booze
>>75357547Different people handle it differently. Someone that is genetically predispositioned to become an alcoholic ("slavic liver") usually also handles the abuse over time better than others. The ethanol isn't magically less toxic and it will still fuck up your brain over time (Huberman has a good episode on this), but some people can literally handle it better than others.
>>75352119There was an image that talked about building a body with bodyweight exercises and no weights. In the last paragraph it talked about running and spriting with your forefoot to build muscle on the legs.Do you guys think that would work for muscle building, with only bodyweight?
>>75357489lower stress, relax more.prob check test levels
>>75357489Same issue bro.I got good erection, and even during sex I last long around 10-12 minutes, and my wife enjoy it.But after sex I lose all interest for 5-6 days.I always hear people being able to do 3-4 times in a day, but I'm not sure.I checked my T, and it was high average too.Workout is just SL too.My supplement is just multivitamin pill.I've quit porn and masturbation.So I guess it's the lasting effect from porn and fapping or some dysfunction on my side.
IS 1.5G HCL CREATINE TRULY EQUIVALENT TO 5G CREATINE MONOHYDRATE?Thank you.
>>75357753no. lifts weights.
>>75358012I have no idea what that is but monohydrate is the only creatine you should be taking
>>75356076Why are dressed like that?
>>75358089I do lift weights, what? >>75358093if you don't know what that is then don't comment, retard.
>>75356080nigger nigger nigger nigger
>>75358140Wait, nigger faggot retard nigger faggot retardDid they change it?
I've been eating like 1400 calories at 140grams of protein for months now and my weight has flatlined at ~142lbs.How the fuck is this possible as a 5'10 guy. Shouldn't I be losing weight at this consumption? Like I'm pretty lean, but I should still be losing weight right?
>>75358316>142lbstf are you doing. No man should weigh under 200lbs, build some muscles nigga.
>>75358316Why the fuck are you still trying to lose weight? You are in the normal BMI range on the side of underweight.
>>75358374>>75358335I don't feel like I'm that lean and I do lift. I'm just curious to see what constraining my calories would do for a few months and and what my body actually needs.Like I've been measuring everything, oil, chicken, rice, etc.. I want to start lean bulking (I want to look slightly cut the entire time I gain) but I'm afraid because I can barely lose weight at such a dramatic 'cut' as it is.
>>75358484The thing is, we have to be realistic here.You look decent and you also look like you workout a bit, but to get super "shredded" lean without stagnation you need to pack more muscle to raise your BMR and make it easier to burn the last 5-10lbs of fat. You could probably recomp at maintenance for 6-8 weeks and see where that leads you, you shouldn't gain any fat, just muscle during that time.At your current calories and being kinda of lean already you won't build that much muscles as a natty. You could restrict yourself even more or up the cardio, but I think at this point that makes you just more of a skelly.Good luck.
i cant lift for 6 days will i lose any muscle/strength in that tie?
>>75358853>will i lose any muscle/strength in that tie?Nah, consider it as a "deload". Eat at maintenance and once you hit the gym after 6 days you will be stronger than before, your body will be fully rested and your nervous system will be fully recovered.
Does training in the lower rep/higher load increase your resistance in the higher rep/lower load range?Does it make you able to be produce more power?Say you bench 5x5x140kg, would you be able to do 3x12x100kg?
>>75358878Strength you built up from lower rep ranges will translate to higher rep ranges, yes. If you are only lifting with higher reps, it won't translate that good to lower reps though, since the tension is way different with heavier weight and CNS activation aswell. Do your main lifts in the 5-8 rep range and try to progress your strength, and do some accessory work in the 8-12 rep range or even beyond. You could also do 3-4 sets in the 5-8 rep range and do a backoff set (same exercise) with higher reps as the last set.
>>75358901Thanks for the quick reply. Will start that today.
Are zercher squats worth it or will they just fuck up my arms/back? I know it's not that good for overloading, but I'm still curious if it's an exercise I should do once in a while, or if I should just forget about it.
does someone have that female /fit/ parody song on "call me maybe", it goes something like:>I put two plates on the bar, I never lifted this hard>I look to you as...>and all the ottermodes, try to chase me, but this is my last set, so spot me maybe
>>75356433Straight to jail
how do I keep my shoulder from hurting when squatting, there's a sharp pain in my back shoulder when tightening my upper back to put the bar on itincreasing grip width doesn't help much
is fragmented sleep a sign that i need a deload?
>>75359755It could be literally anything. It could even mean that you didn't train hard enough.
Can you make gains in cardio and lifting while at a deficit?
>>75359845In my experience, you can't unless you're extremely new to both. However, the biggest gains in cardio I've ever had always came from when I kept up with cardio while cutting and then went back to eating maintenance. I recently went from a 16:30 2 mile time to 14:15 doing that and only lost 5 pounds.
Thyroidsisters, what's my next move hereI know I'm in reference range, is there anything I can do to keep it there, I really don't want Graves disease. I don't have insurance :(
Lanklet dyel here, I have a weak core, what's a good solution to strengthen it? Is hanging leg raises, planks and sit-ups with a weight good enough?
>>753580125 g creatine monohydrate = 5.6 g of creatine hydrochloride (based upon # of creatine molecules)I have heard creatine hydrochloride is more bioavailable because of higher solubility but I don't see why that matters. You're not taking solid creatine pills, you're dissolving and drinking it.
>>75356726>visible abs>bit chubbyI mean if you want to be shredded I guess but you're fine to bulk then cut afterwards.
>Hack squat>Bulgarian split squat>Leg extensions>Leg curls>Calf raisesGood enough for leg day? I hate training legs, how can I make it more fun?
was in a car accident today, have some mild pain in my groin/adductor area, feels like a pulled muscle or somethingwhat are some good stretches/exercises i can do to rehab it?obviously skipping clean/squat day tmrw
/tv/ hereachievable natty and if so how long
Asking here since I guess the fasting threads died.What would be the effect of a true multi-day fast where you only drank water vs a cheating fast where you only drank water+one serving of this a day? Would you still get the same weight loss but no autophagy so you'd feel like shit or would the weight loss also suffer? Or would this not affect autophagy? Is autophagy just mumbo jumbo?
>>75357547im now almost 130 hours in. I noticed my sense of smell is considerably better and food tastes 5x better. i also feel less bloated. my feet feel really good, like theyre getting tons of blood flow or something and are really warm. none of the quit booze sites mentioned anything about any of this that i remember. i googled it but it isnt quite the answer i am looking for (like if i google "warm feet after quitting drinking" itll bring up shit saying its hot flashes or suggests to search "why do i feel hot after drinking")what else can i expect in my sober journey that these sites didnt mention?>>75357641nice, sounds like a got incredibly lucky. sweetso far cravings are gone but i have random mild aches all over and feel cold, like how a cold feels. i was around sick people the other day so it might actually be a cold and maybe not withdrawal symptoms.thanks for reading my blog
Lately I’ve noticed pain in both my knees during squats once I hit parallel. Even bodyweight squats. Wut do?>inb4 “don’t let your knees go over your toes”Already tried that, and I’m on the tall side with disproportionately small feet, so it’s difficult to avoid.
>bench 5x5 twice per week in a PPL program>no chest DOMS>bench 5x5 twice per week in full body program>crippling chest DOMS>arms feel fineWhat gives?
How much protein should you be aiming for on a calorie maintenance? Is 100g/day enough? 6'2 80kg if that matters
>>75363633>How much protein should you be aiming for on a calorie maintenance? Is 100g/day enough? 6'2 80kg if that mattersaim for about 1.6 grams of protein per kg of bodyweight
>>75363635Thanks
>>75352119I work a couple night shifts throughout the week. Should I get a membership to the local Planet Fitness so I can go to the gym after work (like fucking 2AM) since I never feel like exercising during the day?
>>75363670no, i mean yeas, i mean are they open? sure give it a shot. i wouldn't sign a binding long term contract in case it sucks.
I take metamucil for great shits. But I HATE cleaning the dried cum that gets fucking everywhere in whatever glass I use. Is there a reason I can't put the powder directly in my mouth then drink a liter of water with it?
>>75363078Strengthen knees?
>>75357510imagine pushing the floor away from you has helped me
>>75363004no hangovers frees up a lot of time and energy for more interesting activities. You don't have the easy cop out of booze to kill boredom now so you'll probably want to find something else to engage you.
>>75357510>is there a similar thing for squats? I feel like sometimes my form is good but sometimes I struggle and I cannot pinpoint why...I'm not good at squats but keeping my back upright as much as possible for the whole rep is best. Start by sticking knees out instead of bending over.
>>75363637>>75363635also, 1.6 grams per kg of high quality protein.dont count wheat protein and shit like that in the 1.6 grams per kilo
I do ULxULAx with A being an arms day. My legs keep getting bigger but my arms haven't budged for the past few months.I do for biceps per week>straight bar curls 3x10>incline db curls 3x12>preacher curls 4x12>chin upsWhich seems to not be enough. Suggestions? Just do more volume?
So I took a couple weeks off squatting with weight and now coming back to it my form is all kinds of fucked that it wasnt before. My ass tries to swing way out on the ascent so I guess my hips are just rising faster than my torso. Question is: do I just deload and work on it again through reps or are there other exercises I can do to fix this?
>>75364091are you getting stronger when doing the bicep exercises? as in increasing reps and weight regularly?
>>75364106I've put ten pounds on straight and preacher curls on the past few months and my chin ups have been getting better. Incline has also progressed a bit. It's just slow and for sure a lot slower compared to the rest. My triceps have been progressing a lot as well so I'd expect to have gained some size.
my left knee is starting to hurt, mostly when unracking the weight during squats, performing the movement doesn't hurt at all, only when I slide under the bar to setup and unrack the weight. does this sound like a stability problem or overuse?
>>75361258I have a similar setup but I like doing about the same volume for quads and hammies, so if it were me I'd pick between hack squats and split squats and sub one of them for RDL or stiff.That said I'm dyel so what do I know.
>>75352119Where do people buy their clothes from? I’m 6’3 and have a 48” chest but a 34” waist. Anything off the rack is either too short or too loose at the waist. I get that cropped baggy fit tees are in style but that looks cringe and want clothes that actually fit me. I’m in Australia too which is terrible for mens clothes
Looking for some advice on what to add to my 2nd lower body day. Currently i doLower 1:Squat 3x4-8Barbell shrug 3x6-10Lying Cable leg curls 3x10-15Cable leg extension 3x15-20Lower 2 im thinking: RDL 3x6-12Calf raisesHyper-extensions maybe add in some more rows for back, lower rep heavy squats 2-5 rep range? More leg curls/extensions?
What's the optimal bulk-cut cycle? Gain 10 lose 5, gain 15 lose 10, something else?My goal is to put on ~10lbs of muscle but with the same waist measurement that I have now or 2cm less than what I have now. I know this will take some time.
Hello Brothers,I have been sticking to the the gym for a little bit now and my goals are to gain muscle and look good.I am so happy that I am actually working out and I KNOW that I will stick to it now.I am just above 6 foot at 198 LBSI try to hit 6-12 sets per muscle per week and am follow an upper/lower split, might switch to PPL.This is what I do for legs. no free weights yet, just trying to do my reps nice and slow, have good for and get a solid routine.What would you adjust or do different?24 OKTOBER LEGS ASS QUADS HAMS CALVES LOWER BACK Weight: 90.4kgQUADS HAMS ASSLEG PRESS1x70kgx18 3x90kgx24 1x100kgx30kg 1x110kgx301x120kgx30CALVESCALF RAISES 3X90KGX30QUADSLEG EXTENSION MACHINE6x45KGX12HAMSLEG CURL MACHINE6X45KGX12The last 4 sets made me want to quit I was so fucking done.Am I going to hard?Could I be training more optimally for better or similar results?
can someone please give me 3 shoulder exercises to blast my delts and get huge?
>>75364098I think at the very least you shouldn't try to progress until you get your form straight again. >>75366283I think you do an absolutely crazy amount of reps on leg press. I don't think there's much reason to do 30 reps of almost anything. 7 sets is more than normal too, but not too excessive.I definitely think you should use freeweights if they're available. You don't have to work up to them or whatever if that's how you think of it. Replacing leg press with squats and adding Romanian or straight legged deadlifts for hamstrings would be great too.
Does the order of PPL matter?If I'm doing PPLPPL is it essential to have one workout focusing on strength and the other focusing on higher reps? Can I do leg day the day after cardio day
>>75366455I plan of adding free weights into my routine soon switching between them and machines every other week. Would it be better if I did low reps with more weight on the leg press? Or use the leg press at the end of my workout to out of me whats left?
>>75366492You should definitely do leg press first because it's a compound movement. Generally I think people do 3 sets of 8-12, or 5 sets of 5. If you really want a lot of volume, you could consider something like 5x10. Of course, you would increase the weight to keep it challenging.
>>75364091do hammer curls or something that targets the brachiallis or whatever the muscle that those focuses on but bicep curls don't
I want to work my legs to get better at fencing. Speed from the legs is the goal, not endurance. For my leg focused stuff should I go higher weight lower reps? 3 sets of 5 reps each with as much weight as possible?hummingbird butt for your consideration.
>>75366432btn presssingle dumbbell ohprear delt flyif you do chest stuff your front delts should be good.
do skinny models have a healthy bmi
>superfood snacksmeme or dreamobviously can make these yourself but
scenario: would you move closer to a guy if you wanted to talk to them? It made no sense for her to do the exercise she was doing next to me - it didn't require a mirror (in that corner) , it was literally in a corner and she coulda done it where she originally wasPurple is her original starting spot. Red is where she ended up. Orange is where I am. Green is where the plates are. Challenge was there was no room between the plates and her to get in there and change my own damn plates without necessitating some convo but instead I just waited cause "le girls do not want to be bothered at the gym". After a while she just started crossing her arms while looking in the mirror in my direction.I'm probably imagining shit - but I need to hear it from the horses mouth.
is 25ffmi possible natty at 6 foot 3 inches? and what lifts do you have to do?i know obviously its genetic, and will take 10 years but is it realistic?
>>75367126it happens man, could be anything, don't let it bother you>>75366743no>>75366638you should research what olympic fencers are doing>>75363832wash the glass immediately after. If you dry scoop it, it would clump in your mouth. Dont fuck with psyllium husk because it can cause blockages
I see on a lot of routines that people will do something like: >Chest twice per week>Chest Day A = BB bench press and DB flies>Chest Day B = DB incline press and cable fliesWhat is the reasoning behind this? Why not just choose the ones you like best and do those both days? Or do all of them but for less sets each, both days?
I started doing lateral raises once a week and I've been stuck at 7kg for like over a month now??
Does anyone have a decent way to do preacher curls at home, or get something better than just the simple curl?I have a bench but squatting while over the bar feels so weird.I don't feel stable and it makes me so worried I'm going to slip and castrate myself on the bench.I saw somewhere this thing called an arm blaster that gives your arms support similar to the preacher curl, any thoughts?I'm really trying to focus on biceps recently, but are the gains above just regular dumbell curls worth it.
>>75368084Lateral raises are one of the hardest things to go up in weight on. You see huge niggas doing lat raises with like 5kg.Don't stress about it.
>>75368084but do more than once a week, they're all about set# not weight
What pullup/chinup/somethingup is best for shoulders?
>>75368084Do em with cables. Much easier to progress that way.
anybody got any good intermediate routines that focus on both hypertrophy and strength?
Is it normal to feel exhausted during a deload week?
>>75352119are there any supplements (dc if western medicine, chinese traditional/ayurvedic/lakota or whatever) or otc/cheap prescription meds that help prevent joint inflammation? i'm mid-30s now and i'd love to head off osteoarthritis before it stops me from exercising as hard as often as possible
>>75366743"skinny model" is a broad range and BMI is worse than just looking at someone. There are a lot of fat people who deeply hate skinnies and call ones who are just fine anorexic/unhealthy. So, healthier than people say they are, but it depends.>>75367126People oft do that when they like someone, but it could be a coincidence.>>75368255Concentration curls are good. Everyone cheats standing alternating curls.>>75368555They aren't really shoulder exercises. If you mean less dangerous I'm not sure.>>75368899Not at the end of it if you're doing it right.
>>75368934glucosamine, chondroitin, and msm (one pill).My theory is it's infinitely better to take it before you have problems, and prevent them. It feels like you injected grease into your joints.
Which back exercises bias the lower lats more?
>>75352119is 126lb good for a 22 year old man?
>>75369209it's on the lower side, but really it depends on your height width and fat %
>>75369461im 5'8
>>75353081You're born with a certain amount and your genetics determine how many fat cells that will be allowed to multiply into. It's pure genetics how many fat cells you have
>>75361777just stretch
>>75368978nice info, thanks anon. how long have you been taking it for and has it changed how many days a week you can work out?
What actually happens if you train the same muscle group two days in a row?I want to do a variation of PPL, but with PP(C/A) instead, meaning Push, Pull, Arms/CoreIt would look something like this:>PushOHPDipsHigh bar squats, or maybe Front Squats >PullBarbell RowsPull/ChinUpsDeadlift (alternate w/ RDL)>Arms/CoreHammer curlsSkullcrushersLateral raisesHanging Toe-to-Bar raisesWoodchoppers on a cable machineBasically I'd be training biceps two days in a row with rows and pullups, then hammer curls the next day. Will I snabb my shit up anons?
>>75368555Nice trips brahPullups will work the small muscles of the upper back just behind the shoulder. Chins/Neutral don't all that much.Neutral is best for shoulder positioning and joint stability.
>>75370141Several months and I don't know, it may have prevented some issue I would have gotten. I started taking it because someone said it could help tennis elbow which it didn't.
Bought a set of SPRI resistance bands (pic related) from Amazon and I think I might have been scammed. They all feel extremely light compared to other resistance bands I've used, the purple one is apparently supposed to provide 50 lbs of resistance but it feels like nothing. Am I missing something?
Started diet and my breasts deflated, while my belly slightly changed.I don't mind, but now my breasts are sagging, which is fine when it very big not so much when small.Are there any workouts or supplements to aid in the appearance?
>>75370394They have a new implant known as gummy bear which is said to be very squishy.
>>75370394Sometimes I pity women.Genetic lottery is huge part of you physic.you can be a whale with proper fat distribution and no one would say a thing.
>>75370394Your tits were fat tits, not real tits. It doesn't matter how you were going to lose weight, they were going to get smaller. The only way to make them bigger naturally is to increase your estrogen and prolactin substantially. The easiest way is via MDMA. Taking it once should do the trick, especially if you have sex and/or masturbate hard on it (as it turns out, "big tits = whore" actually has a basis in reality).
>>75370681>MDMAYou're joking right?
21%bf. Ribs visible is skinny fat right? Or just fat?Either way do I keep cutting or try to bulk up a bit then cut?
>>75370394You were just fat. sagging small tits and sagging large tits are gross, and all men prefer perky tits over any size.There is surgery, but just like the short guy, or the guy with a small pp (jeets/asians) you lost the genetic lottery
>>75370837No. MDMA is extremely prolactinergic and estrogenergic. There are many anecdotes of women and girls taking it once and growing multiple cup sizes.
Following a routine and I'm trying to cut these down assorted Upper Body moves to just 5 (by brain can't do more than 4-5 different sets, don't ask) which 5 should I keep:Bench PressWide Grip Lat PulldownCable CrossoverSingle Arm Dumbbell RowOverhead PressIncline CurlTricep Pressdown
What is a recommended multi vitamin? Should I buy one with "extra" ingredients like a blend. Or should I just get some centrum?
been doing PPL 6 days a week for 2 months, am seeing results but my question is what im doing really the best i can go with vs noob gains taking overPUSH- bench 5x5- tricep overhead 3x5- pec dec 3x5- dumbbell shoulder press 3x5PULL- deadlift 1x5 - lat pull downs 5x5- barbell rows 5x5- preacher curl 3x5- hammer curl 3x5LEGS- squat 5x5- hamstring curl 5x5- weighted calf raises 3 sets to failure
>>75370394In theory you could build up your pec muscles. Depending on where you think you need the extra volume, you could use: inclined press for upper chest, bench press for middle chest, or declined press for lower chest. If you don't want to develop your front delts as well, you could try pec flys in the different orientations as well.
>>75371048Just get quality individual vitamins like magnesium and d3, k2 and eat beef
>>75360722yes. cable crunches are great too.>>75365091any quad movement will do. >>75366638>Speed from the legs is the goallook into westside dynamic effort/speed work. basically you do a high amount of sets with low reps and very short rest times which lets you focus on speed and explosivity without form breaking down.>>75369476gain weight >>75370197since bis and tris are secondary muscles on those compound movements you'll be fine to hit them on an arm day immediately after. I've done something similar with a lower upper arms split and not had any issues.>>75370936drop the crossover and row so you still hit every major muscle group with one movement>>75371048vegetables
>>75352119>>75352119Hey brahs, IMPORTANT question hereDo twinks prefer a man with low body fat physique with medium to long hair (kinda like looksmaxxed style) or someone with a rugged bear mode physique with short hair (kinda like a strongman)? So do twinks prefer being with a man that has fuckboy physique or daddy physique? Also do twinks prefer someone with hairy body or shaved?And what about girls?
>>75371392Needs lateral raises and maybe more shoulder presses on push day, and more bicep-focused curls on pull day. The amount of back volume you're doing is fine, but it's quite a bit more than you're doing for everything else, which might create an imbalanced physique. So you could afford to reduce your back excercises a bit. I'd also add some quad isolation on leg day, like leg press or leg extensions. And consider moving deadlifts to leg day cuz if you're doing them correctly, they should be more of a leg excercise than a back excercise.
My knees crinkle severely every single time I do a deep squat motion, even without weights, so I can't do squats. What do I do instead?
>>75371611perfect, thank you very much anon
>>75371790No prob. Good luck
>>75367593>Why not just choose the ones you like best and do those both days?Changing movements reduces the risk of injury from straining connective tissue in exactly the same way all the time. It should also provide for better muscle training because each movement will use it a different way. That way more of the muscle gets trained maximally.
When people say "strict press" do they mean strict overhead press, strict push press, or some other exercise?
>>75372064OHP with no leg drive
>>75371646Learn how to squat by pushing the hips back and the knees out. If your knees can't handle squats you need to limit forward knee travel. Look up westside barbell squatting tutorials.
Is 1 week full cardio (maybe some calisthenics) and 1 week hypertrophy rep weight lifting good for a cut to not lose strength?
>>75372084no, just strength train to lose the least muscle
What's a good mobility/stretch routine you guys recommend to unfuck your shit up? i have messed up shoulders/wrists/back/neck/etc from poor posture while using my pc, i tried working out again but i know my form is not right and got a bunch of imbalances so want to make sure everything is right before adding weight
>>75352119Can someone recommend a good 3 day full body hypertrophy routine?
>>75372164I don't have a real routine but before I go to bed I like to do the standing quad stretch 3x30 seconds/leg, hamstring stretch 3x30 sec/leg, and the door stretch 3x30 seconds.
>>75352119How long do you bulk for?How long do you bulk if you are basically a dyel?
>>75372077It doesn't work.
>>75352119My gym's machines for Leg Extensions and Hamstring Curls are both completely fucked, what are some good alternatives to do for those 2 instead? Mainly looking for Hamstrings, leg extensions im assuming can just be made up with another squat variant for quad focus
>>75372895RDLs for hamstrings, and like you said, any squatting movement for quads. Or do coventional DLs for both hamstrings and quads, and then do some extra quad isolation afterward.
how much pinapple juice should i drink each day? its 10% sugar by weight so i dont want to overdo it but i want the bromelain to be at an effective dose
>>75368938>Concentration curls are good. Everyone cheats standing alternating curls.This looks like exactly what I want.Basically the benefits of preacher curls but much more stable at home.Thank you.
How do you "progress" on a cut? Every single 4-day program I see says to add weight to the bar but I can't do that on a deficit. I'm guessing the answer is trying to maintain the intensity while cutting down the volume but I want some confirmation.
>>75373256Just add weight when you can
>>75373284Yeah, I guess I'll do that instead of trying to second-guess myself. Thank you.
>>75352119i am a new gym goer, I go to gym 4 days a week, monday to thursday, on friday gym is off, and I don't have access to gym on saturday and sunday,so currently I don't do anything for 3 days straight, is it bad?at my home I do have a pullup bar which my brother setup.also i read somewhere that on a schedule like that, splitting between muscles is bad and one should do upper body lower body in a week,I do about 15 minutes static bicycle daily,monday i do only upper body exercises,tuesday calf and thighswednesday bicep tricepthursday chest and wings.I don't really have a goal I just don't want to get diabetes because it runs in the familythanks.
>>75373729>I don't do anything for 3 days straight, is it bad?Yeah. Walk really fast at least half an hour at least two of those days.
>>75373797thanks,will do
>>75370375You may have gotten ripped off, or they may be bunk bands, some go bad. I’d return them and get a real set of bands from elitefts or similar.
I've survived off the same 3 food items for the past decade so I'm terrible at judging prices when I look for something new. Is $13.99 absurd for some frozen chicken tenders? Cousin served these at a family get-together and they tasted nice
Looking to build a new 4-day program. Was searching randomly on google and came across this: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workoutGuy has 3 different bicep exercises in the first day. Is this just retard shit or am i missing something?
Would lower speed higher incline on the mememill help recover the blisters on my big toes or should I just stick to biking until they're better?
my mom thinks I should drink these in two servings several hours apart because the human body can't digest 30 grams of protein at once.any merit to this thought?
>>75374876It's kind of up in the air. Recent study, 100g all used, but the dumbasses used milk protein instead of whey and it was already known casein is slow absorbing. MP = 80% casein.
>>75371646>>75372077No matter what I do, it happens whenever I go past 90 degrees.
ULx frequency, with A and B days, low volume but high intensity aka 0-1 RIR except for maybe first compound of the dayUpper ABench 2x3-5, backoff1x5-8 -10/-15%Bent over row 2x5-8Low Inc DB Bench 2x5-8Lat pulldown wide grip 2x5-8low inc EZ bar skullcrushers 2x6-10Lat raises 2x6-10Preacher curl 2x6-10 Lower A Low bar back squat 1x3-5, 1x5-8 backoff -10/-15%SLDL 2x6-10leg ext 2x6-10cable crunch 2x6-10calf raises 3x6-10Upper BOHP 2x3-5, 1x5-8 back off -10/-15%wgt pullup 2x3-5, 1x bw backoffcg bench press 2x6-10chest supported row tbar or plate loaded machine depending on which gym im in 2x6-10seated lat raise 2x6-10flat bench ez bar skullcrushers 2x6-10preacher hammer curls 2x6-10ez bar curls 1x8-12 right after, all out with cheating Lower BDeadlift 1x1-3,2x4-6 (3 second hold on all last reps)DB BSS 2x6-10leg curls 2x6-10cable crunch 2x6-10(adductor machine 2x6-10)anything major im missing? i would like to add dips but unfortunately sternum pain doesnt allow it, or else i would do it instead of cg benchi know this doesnt look like much but i go really hard on all exercises, 3-4 mins rest on compounds except for BSS where i do 1:30 between legs, 2-3 on isolations to make sure i dont half ass anything and give it my all on each seti have a lot of fun training this way and its easily adjustable for off-days where i cant make it and ive done insane volumes that left me fucking beat in the past so im liking this. anything speak against doing it like this? i sometimes have "cardio" days inbetween where i play football or do some HIIT circles with friends but i adjust for those properly since theyre kind of irregular so i cant have a train mo-tue, thurs-fr UL-split, wouldnt make sense.
I want to put a full power rack in my house, the foundation is a crawl space. Should I invest in having a company increase the load capacity of my flooring/strengthen the supports under the location, or should it be fine?
Finally got pretty good at jumping rope and can crank out 10 minutes at a decent speed, but it sucks. Can I just do like, 5 sets of jumping as High as I can? Not for cardio obv but just so my ass isn't sitting all day.
considering fats vs carbs, if i do a shitload of movement a day but none of it is "intense", say walking 30k steps, should i eat more carbs or fats? im thinking because when i walk i barely get my HR into the 80s so im burning just fat for energy during all that walking so if i and eat more fats and lower the carbs while keeping protein and overall calories the same, will this somehow make a difference?
>>75375967The max body fat usage for exercise is about 70%, so eat more carbs than fat.
>>75371601Any twinks wanna answer?
>>75376022I'm not a twink/gay/woman but I think your best bet is the david decoteau actor. Gay director who puts shirtless dudes in his movies.
>>75376022as a twink, i say medium to long hair is not a good look. go for what you're labeling the "strongman" look. as for body hair, so long as you keep your dick trimmed at a minimum, just go natural everywhere else.
>>75376059That sounds good, thanks bud
>>75371601first optiont. twink
>>75372743>How long do you bulk for?for me usually 6-8 months at a time. once I hit about 20% bodyfat it's time to cut.>How long do you bulk if you are basically a dyel?if you're real skinny you could bulk for a year or two. if you're fat or skinny fat then drop the weight first.
>>75373256>How do you "progress" on a cut?generally you don't. the best you can do is maintain and even then you're going to lose some strength if you're cutting for more than a couple months.>maintain the intensity while cutting down the volume but I want some confirmationsensible approach
>>75374069USD? yea that's ridiculous. you could buy twice as much chicken breast for half the price and make them yourself.>>75374107pretty shit program since you only hit muscle groups once a week. try looking for one here insteadhttps://liftvault.com/>>75374876no that's total bullshit
>>75375985im not talking about actual exercise, walking is just walking
>>75374986my only critique would be that you're doing 2 sets instead of 3 for almost every lift
>>75376114Elaborate
>>75376203not much to say really I just never found the bearmode physique attractive. a guy that's fit lean and keeps body hair to a minimum is far more a attractive to me.
I have a numbness problem with my left arm that is making me paranoid and killing my gym motivation. When lifting I get a "numb" or "dead" feeling in my bicep just above and below the elbow crease, mostly on the left side of my left arm. I use the low rower and lat pulldown for example and it's there faintly when doing those exercises, but when I do a bicep specific exercise like curls it becomes more noticeable. Lately it's been gimping my progress because I can keep going easily with my right arm but not with my left because of the lack of sensation and general wobbliness. Should I stop lifting until I see a doctor? I've been going for 4 months now and just ignored it this whole time but lately it seems more present in my daily life also, although not as bad as when lifting. Idk it's fucking with me psychologically. I'm worried about getting paralysis in my arm or some shit if it's nerve compression. But also I don't wanna lose my measly gainz.
>>75376177Walking is exercise and burns about 500 calories an hour, usually most of which is fat. But it's at least 30% carbs.
I have skinnyfat body want to achieve low fat and built body, one problem is that I can't go to gym for at least 2 months because of my workload. My question which one should I do - lose weight with fasting until I start gym- keep the same weight until I start gym
>>75376482Fasting would probably be better if you wanna be leaner cuz then you’d have a head start vs beginning later
>>75376500Thank you, I thought the same but the most of the gym influencers I see do some cycle of dirty bulk-fat loss which I dont understand. If you eat properly cant u build the same muscle mass without gaining fat? Sorry if they are dumb questions I dont really understandbiology
>>75376482no need to fast, just lose weight with a calorie deficit. if you can squeeze in some cardio or calisthenics at home that would help too.
>>75376538As a beginner you can gain muscle with less fat if you increase protein intake (protein powder without flavor/additives doesn’t have much calories really) but the gains will be much slower if you don’t eat more calories
My niggas, should I get a prenup? And if my gf says no, should I end it?
>>75352729but anon the schizophrenia is the best part>>75376722>My niggas, should I get a prenup?hell yes>And if my gf says no, should I end it?hell yes, except if she does so for explicitly religious reasons, then its a tossup
>>75352119Is 4.5 hours sleep a day harmful if I can get enough nutrition and I lift 210 minutes a week?I'm also taking caffeine, l-tyrosine, and l-theanine to keep me awake.I'm a 28yo corporate wagecuck wanting to start my own gig so I need more time to work.
>>75377721Sleep as much as you can when you’re on ‘free’ time
soup /fit/I'm making an app. In a calorie tracker, for the goal calories would you prefer a drop down select menu with options in steps of 5% - like -30% to +30% that shows the approximate weight gain/loss next to the choice, or would you rather have a chart and type in the amount you want? I know for sake of ease that a select menu is better but I'm worried about leaving out the autists that want to do it themselves with exact amounts.
I’ve been going to the gym consistently for about 6 weeks now. I’ve noticed that I’ve mostly plateaued doing upper body but consistently make progress with leg and lower body exercises. I do chest and arms one day and core and shoulders/back another.
>>75377897Hang out by some stone walls and we'll tell you all about it in 10,000 years.
>>75377721yes its absolutely terrible for you
>>75352119>squat/deadlift>bench press>bent over rows>ohpWhat are other overall big mass building/most bang for your buck exercises?>>75352155Calves, calves, calves! When you're on a ladder (or stairs) it's your calves that are doing the most work since your weight is not resting on your whole foot, just a portion. So it's your calves doing a lot of the work to basically balance your body. I sweep the stairs in my house (easier to me than vacuuming them) and I noticed the same weak feeling in my legs. I realised it's my calves as when I sweep the stairs I'm standing on the front third of my foot, on my tiptoes. You're in that same position on a ladder.
>>75352328Are you sure you're not trying to run before you can walk? How much volume are you doing for your bis? More than for other muscle groups?
>>75352337I'm 46 and I'm worse. I think what you're describing is just getting older and not being able to push yourself as hard as you could have in your teens/twenties. Get back on the horse when you can. Eat more in the meantime.
Do you guys do your most difficult or most hated lifts at the beginning of a workout, or do you save them for the end?
>>75352155Skip the elevator and take the stairs. Also it’s highly likely that the gym you go to has two stair steppers that never get used except by the occasional middle aged black woman (they love those things for some reason) they are get for working out. Give them a go.
is it fine to do OHP and bench on the same day?not doing SS but i noticed they alternate on the SS routine
>>75378362yes
>>75374069if your chicken isn't less than $4 per pound it's a complete waste
>>75378284I just make sure I do compounds before isolations, and if I do multiple compound exercises, I do the one I care more about progressing on first.
Anyone had tunnel syndromes (carpal tunnel, cubital tunnel) before? Was it triggered by lifting?>few weeks agk>went to physio for cubital tunnel symptoms (numbness in small finger when I sleep or hold my phone in a certain way)>gave me exercises, told me to do partial bicep curls instead of full reps>just now>woke up with carpal tunnel symptoms (numbness in thumb and index finger)>did partial bicep curls, full-rep wrist curls and CoC grippers todayIt did seem like the cubital was worse on days I did bicep curls, maybe the wrist curl caused the carpal? Maybe my arms get inflamed and that's why the nerve gets compressed.
>>75378509I think this is good advice. My approach is similar.
>>75378171somebody fucking answer me
>drink bottled water>microplastics>drink tap water>flourideBros... wat do?
As long as I keep the fucking around to a minimum, how long should a workout reasonably take. Is 2 hours too long?
how do I maintain discipline after finding out a good physique won't save me from inceldom?I'm at a point where I keep getting asked for workout advice, but women still ignore me like always.
>>75378933depends on how often you go and how big you already are. if you just started and arent fucking around its not unreasonable to do a decent workout in half an hour 3x weekly, but if you are an olympia tier lifter you are looking at more 4 hours dailyif youre a menzer chad you are looking at about 8 hour workouts though
>>75378895what's the problem with fluoride?
>>75378938I’m not that big lol. If I’m honest with myself, I think I fuck around too much.
>>75378895Supposedly you can boil water to get rid of most of the micro plastics.
>>75378971kek, funniest shit ive read all week >>75378969if you think you are fucking around too much maybe you should try stop, but i think 2 hours isnt too long. i do about 3 hours 3x weekly but i do a lot of "fucking around" (i homegym multitask, ie i cook/clean/launder/jerk off resting between sets) but this is my 4th year lifting so its reasonable. anyway the answer to your question is that 2 hours isnt too long as long as you are still recovering and have the time. i think you could easily get away with half that though. look into supersets if you want something to do during rests>>75378938>menzerobviously i meant mentzer
>>75378988>regarding fucking aroundGood advice. I was talking to some friends and they were all doing their workout under an hour, so I was worried I was fucking around too much. I’m a home gym guy too though, so maybe it’s not such a problem. We’ll see how it goes. Thanks.
>>75378944Its toxic if you ingest it in moderate quantities. You should be fine as long as you don't swallow your toothpaste regularly.
>>75377740I think the more common thing is to plan for a pace like losing 1lb per week and adjusting calories to match. If you do it the other way you would end up with strange fractions of a pound on that time frame.Maybe you could adjust the calorie number and show the time it takes to lose X number of pounds.
How autistic would it be to being my own set of 2.5 lbs plates to the gym? My gym has none.
>>75379017literally nobody cares, and it sounds like a smart idea if youre stuck at a certain weight
>>75352328post rep ranges and sets per muscleodds are you're doing too many different exercises targeting the same muscle
>>75352729faggot.
>>75353221second on don't squat to failureyou need to learn how the final rep should feel by slowly working up in weight and repsapproach failure but never reach it with squatting or solo bench
>>75378171> I realised it's my calves as when I sweep the stairs I'm standing on the front third of my foot, on my tiptoes.I guess you're rightTime to train my calves.>>75378746>>75378171I guess..Pull-Ups/Chin-UpsDipsBarbell LungesPower Cleans
>>75353556on those days your protein intake should only be slightly elevated from normal. your fat intake should be moderately elevated and your carb intake should be much higher. 3000-4000 calories in a ride is serious and you should know your carbohydrate demands if you've already done it regularly. if you don't know, I'll start you with a basic principle: you need a mix of complex and simple carbs before during and after your ride. look into that further on your own if you want to know more.
>>75354651trial and error, easiest way to find the sweet spot is by doing light warmup sets and keep going up until your form breaks down, then go back down 1 or 2 intervals
>>75356076widen your stance and flare your knees if you're going ass to grassalso stop letting the weight collapse your body on the way down. control it better. you probably need to reduce the weight and shoot for 6-8 instead of 5 until your support structure is more solid and your form is stable.tranny
>>75356696>supine rowstopdumbass
>>75356726bulk you pussy it's winter
>>75357219totally fine. life is short, be brave>>75357241pussyrejection isn't that embarrassing as long as the attempt itself isnt embarrassingnothing to be ashamed of and not at all awkward if you just ask a girl out and she says no. in fact staying there and showing you aren't a cowardly crybaby who runs away might mean you get another shot in the distant future.
>>75359425face pullswall angelssupermansbanded pull apartbanded shoulder dislocatesbaby dumbbell swimswarm up and get your scapula retracted and your shoulder straightened out before you lift
I'm 33 yo, started gym few months ago, and things going good so far.I'm not overweight btw, just skinny fat.Anyway, when I started doing Bulgarian split squats, or any squats variations that have me put all my weight on single knee.I hear this cracking sound in my knee, it's not painful but it scared me.What cause it?I used to have kneecap pain when I was young but it got away on its own.
>>75378933depends on the program but 1-2 hours is pretty common. beyond that and you're probably doing junk volume or fucking around and resting way too long.>>75378895tap water has microplastics too. using a reverse osmosis filter is the most you can do to remove them.
>>75379211>rejection isn't that embarrassing as long as the attempt itself isnt embarrassingIt would probably mean I misread the room to a degree that's embarrassing, which would make the attempt embarrassing no matter what I did. Like I'm not hitting on a 10 unless I get an interested vibe, but it wasn't an interested vibe after all and I'm just an idiotic fat old autistic creep.
>>75379014>I think the more common thing is to plan for a pace like losing 1lb per week and adjusting calories to match.I considered this, too. My issue with this is that it works great for someone in the average weight range, but someone smaller, like a 130lbs woman picking "lose 1.5lbs" or even "lose 2lbs" a week would be cutting 50-60% of their calories which is crazy. On the reverse you have morbidly obese people that might be 400lbs that should be shooting for way more than 2lbs a week. Maybe the answer here is to do the lbs per week and make sure options don't appear that lower/raise the intake amount by more than a certain percentage? So for the smaller person if 1.5lbs/week would be more than 30% it won't show that option or further options, and if for a larger person it has to go all the way to 5lbs/week before they hit a 30% deficit it will generate all of those selections too. I think I'll go with this, I just wasn't able to come up with this fix yesterday. I guess I just needed some sleep.>Maybe you could adjust the calorie number and show the time it takes to lose X number of pounds.This is a cool idea, too. My aim is to make the app as simple as possible, and as out of the way as possible which is why I was leaning away from a number input box. But just having text generate under the box with the expected amount lost per week with warnings if it's low, but still allowing the freedom to do what you want is cool. I think this would lead to the issue you mentioned above where someone might just want a round lbs/week and having to enter in 20 numbers trying to find the magical number, though.
How to get this deep back line?
>>75352119How do you guys shower 3+ times a day? >morning shower>shower after cardio>shower after liftsMy skin is turning to dust
I got knee pain early this summer after a few month off not lifting, it just seemed to come out of nowhere and have not gotten any better or worseWhen I bend my knee fully like if I'm sitting on my legs or lotus position, I can feel a pressure and pain located like inside/behind my knee. If I have it fully bend for longer periods it get painful when I stretch it out again, like something in there "sticks" and doesn't stretch out as fast. There is no constant pain, but my knee do feel a bit fragile.I'm thinking it might be a baker's cyst because my brother had that once, but I can't really see or feel anything in there
>>75379868Train lower back and arch your back for this effect.
>>75379877I don't, but if you must why not just rinse off after workouts?
Is rice/sand bucket training effective for forearm size? Is there a better alternative? I already incorporate some forearm training in my workouts but I wanted something extra for forearms cause they seem to respond well to a lot of volume. I don't really care in terms of strength gains, I want to know if it will get me big forearms.
is it better to do more reps of a lighter weight or less of a heavier weight? does anyone have any recommendations on how to build a routine? currently just going the gym and doing whatever I feel like but I don't think its getting me far.
Not strictly fitness related but it’s tangentially connected. How do you guys manage a rejection from a girl in the gym, like not having it be awkward after? I’ve been wanting to ask this girl out for awhile but I get some mixed signals. It’s been taking up too much of my mental energy so I just need to get the rejection out of the way so I can move on. We often are there at the same time, how do you guys manage the rejection and not making it awkward every time you see them after??
>>75352119Is it possible that some people, genuinely due to genetics lose weight faster than others? I've been losing weight pretty fast. I was at 158 just a week ago and I'm down to 155 currently. I planned out my weight loss and I should've been losing just 1 pound a week with eating but I didn't factor in exercise.
Is it normal to piss more often on a cut?
>>75380715Yeah happens to me sometimes, you’ll release more water as your fat cells deplete
>>75380466>I have a boyfriend/so other rejection>Oh okay, have a good workoutDon't overthink it, just quit being an autist. You don't need a fucking contingency plan for this lol
>>75380466Why do so many people treat the gym like it's a bar or something? I don't think I've ever spoken to someone at the gym for any reason other than to ask if they're using a piece of equipment.
>>75380995Uni gym, people are always talking/flirting in there
For lat activation, does it matter if I do pull-ups or chin-ups?
>>75380724I am only two days in so that can't be it
>>75381252that actually is the standard. Whenever I start cutting I piss maybe twice as often, maybe more, but as my body adapts then it goes back to a normal regulated pace. I think you're fine, just getting in your own head about it if anything.
>>75380977Thanks brah I’ll give that a shot tonight
>>75381192Chin-ups shift some of the stimulus away from the back toward the biceps. Nothing wrong with them, but you'd have to do more of em to get the same back volume compared to pull-ups, and then cut down on curls so you don't overtrain your biceps. So for instance, if you were doing 5 sets each of pull-ups and curls. If you switched to chin-ups, you might wanna do 6 sets of chin-ups and 4 sets of curls. Or maybe even 7 and 3.
>>75381676Still, would you say chin-ups are good enough of a lat exercise? I'm just trying to figure out what to do for lats, since pull-downs fuck up my lower back (which is somewhat injured).Do you think that>Chin-ups>DB pull-oversare good enough to develop lats?
>>75381252Youre eating less carbs so youre holding less water and pissing the excess out
>>75381694The only concern with chin-ups is that your biceps might be the limiting factor so you might fail before you actually take your lats to failure. But if your lats feel toasted after doing them, then they're probably good enough. Have you tried neutral grip pull-ups? If you're able to do those, those are even better for the lats than regular pull-ups, let alone chin-ups. DB pull-overs (or cable pull-overs) are also even better for lats than chin-ups.
Okay, I'm in a bit of a pickle. I managed to gain 50 pounds within like 2 years, went from 120 -> 170, I'm 5'6. I just ate a lot and I focus mainly on lifting weights. I feel like I've built a decent amount of muscle, but obviously fat as well, I believe I'm between 20-26% or so of bodyfat looking at pictures. The only person to say I look fat is my mom, but she's very skinny and thinks whey protein is a steroid / builds fake muscles so I can't really take her seriously. No one else says I look fat when I go outside, I've gotten a lot of compliments actually, but obviously I wear a shirt, my belly is large though, I guess I subconsciously pull it in a bit when I go outside. I want to lose some fat over time, I don't really care if it's 1 pound a week or something, how would I go about doing that, or is that even possible while also building muscle. This is the first time I've had to consider losing weight, I've been skinny most of my life.
>>75382194drop a meal or the equivalent and walk an hour a day.
If you had three days to do upper body in a week, how would you do them? Here's where I'm at right now: Chest and bicepsShoulders and tricepsBack and core