>attractive, /fit/, and confident enough to get Stacy numbers and take them out
>too autistic to get them to stay
Recently lost a dream girl after two dates. How the FUCK do you guys do it?

>>75570277
>How the FUCK do you guys do it?
We don’t? Nigga if you’re going on dates you’ve progressed further than 80% of /fir/izens. This is like asking the special needs class for help in the advanced math course.

i weigh 105ish kgs at about 20%ish bf (im just tall), how much creatine is enough? surely the standard 3gs doesnt fully saturate my 85ish kg lean mass

>>75570680
probably 5g

I'm using my fitness pal to track my calories. I was losing weight at 1lb per week eating 1700 calories per day, but then I took a week off to reset after passing 15 pounds lost, and now as I'm trying to start back it wants me to eat 1900 calories per day. I entered my lower weight and didn't change my activity level from not very active.
I don't get it. Why do I get 200 more calories now?

I really like doing dips but I don't know where to place them in my current program. Should I do them instead of benching (I'll still bench on another day) or instead of a tricep exercise?
I can only do 3x5 bodyweight at the moment if that makes a difference.
The captcha made me wait 15 minutes to post this question so pls don't be mean.

>>75571081
maybe dips one day and incline bench on the other. keep your chest even since dips targets primarily lower pecs. then just finish off each session with other chest and tricep accessories.

>>75570159
My goal atm is to bench 2 plates for 8 reps. Right now I can bench 1.5 plates for 8 reps.

I train chest 2x a week. The first day is bench press 3x8 (2-3 minute rests) and the second day is machine chest press for 3x12 or 3x15 (1 minute rests). What do I need to change to optimise my progress towards 2 plates?

File: HollowSpine.jpg (193 KB, 2496x2038)

193 KB JPG

What causes this and how do I fix it?
Things I think could be the reason:
>sit on a chair for hours every day, change position occasionally
>sleep on the side
>work out abs but what's the counterpart to balance it out?

>>75571339
no incline at all? or dumbbells?

File: sddefault.jpg (72 KB, 640x480)

72 KB JPG

Is it normal to feel soreness in my elbow? I'm doing a few arm wrestling exercises with bands and yesterday was my second training session with it. On the first my right hand was sore, around the elbow, while now the left is much sorer. I'm not in physical pain, its just sore, specifically, the inside of my elbow is sore, not the back. Is this supposed to happen or should I tone it down?
Pic of how the exercises looked.

File: 1000002565.png (457 KB, 500x818)

457 KB PNG

how do I take steroids without taking steroids? natural testosterone hgh boosters short of chemical compounds? looking for the good cook.
I know it's part mindset too.

>a few heavy bench sets (3–5 reps)
>a few sets on the chest press machine (10+ reps, all taken close to failure)
Is this enough? I feel like this is enough to make someone stronger and bigger. Same thing for overhead press (shoulder press machine) and squats (leg press). Not sure about deadlifts.

>>75571831
I'm having a hard time understanding your diagram, but if your complaint is that your spine isn't completely straight then that's not a problem. Your spine is supposed to be curved. The counterpart to your abs would be your spinal erectors, I think.
>>75572150
I've never had that but I'd recommend you let it get better before you try whatever you were doing again.
>>75572300
You can do some extremely minimal workouts and still improve over time. Most full body workout routines have something like 10 sets per week of bench press, squat, and overhead press, and 2 working weight sets per week of deadlift, with accessories optional.

>>75572169
Tribulus terrestris if you want something natural with questionable efficacy
Letrozole if you want something that does the same but better

File: 347631394_183748634230038(...).jpg (133 KB, 720x900)

133 KB JPG

I'm planning on starting doing sports this year (some martial art and bouldering). But I still want to keep lifting a day of the week or every two weeks.
What can I do this day? Or how should I build this day in terms of numbers of sets per muscle group.
Or maybe even a FB dumbbell routine.

File: 1583528199014.png (590 KB, 606x652)

590 KB PNG

I've been working on chinups using this method

https://www.youtube.com/watch?v=rzJIME31Hrg

And it has worked quite well but I've reached 7-6-5-4-3 and plateaued. I've been doing this 3x a week and now it's starting to fatigue me and I'm not able to crank them out like I used to. I took a week off as he suggested (though I admittedly only took about 5 days off) but I still find myself plateauing and unable to consistently complete even 7-6-5-4-3. Is it just a matter of the volume getting to me? Possibly because I've gained a few pounds? Should I try doing weighted chinups now? Should I just take another week off and keep trying? My original goal was to get to 10x3 chinups, but I imagine doing weighted chinups will still help me reach this goal.

>>75572357
I'd get a backpack and some weights and just do them weighted.

I need to figure out how to quit this board.
I keep on lurking despite it being dead and completely unfunny. How do I break the routine?
I've got too much free time obviously

>>75572329
I've heard that your back should be flat when you lie down. I also have back pain sometimes.

arms, wrist and hands somewhat hurt
are there any specific maintenance exercises or stretches to do to prevent further issues?

i want to take zinc, vitamin d and e and omega 3
Is there a specific time to take them? Does it even matter? Also, is there anything else i should take

I have a hard time feeling pecs doing flies, tried using less weight, going slower and all, still tire my anterior delt first and barely pump chest

File: IMG_1808.gif (182 KB, 220x197)

182 KB GIF

I don’t understand women at all

I asked a girl out and she said no because she said she was afraid of ruining our friendship.

She then asked me to see Moana 2 with her, rested her head on my shoulder the entire time, held hands with me while I walked her back to her Uber, and hugged me for like 3 minutes straight as we waited for her Uber to pull up, then asked me to text her as soon as I got home so she knew I was safe.

What the fuck?

>>75572812
"Arms" is too generic
Wrists could need a stretch, hands might have sissy office worker skin
Hard to help with that little data

>>75572815
Do blood work

>>75572857
That is not fitness you goddamn nigger

>>75572857
She doesn't know what she wants, a common woman problem.

>>75570159
ive been taking my 2g of magnesium citrat in the evening instead of the morning and my shits have been enormous those past few days while before i sometimes had problems pooping in the morning.
coincidence? im liking it cuz i spend less time on the toilet

>>75572871
Yeah but I dont have irl friends to talk to so I figured I’d ask you guys. Also I am actually white and she is Latina
>>75572893
Do you have any advice for what I should do then?

>>75572857
>>75572960
She is just using you as an emotian sponge and a replacement for all the guys who fuck her but don't text her back or care for her.
There is no point in being friends with a woman, nobody wants a woman friend.

>>75572960
You could keep asking her out and basically force a decision out of her but it might be a no, of course.

>>75572969
I don’t think it’s that. She’s an illegal immigrant and works 7 days a week lol. We only meet at night or late in the afternoon to watch movies or play soccer. I really don’t think she has the time in the day to be doing anything else.

>>75572815
yes there are optimal times for each but it doesn't matter

Why fo people walk in the jog lane?

>>75570277
You have to begin with the end goal, and work backwards like you’re in a “choose your path” dating sim. There exists a combination of things you do and words you say that will result in this girl sleeping with you after X number of hours/days. the easiest thing to do is to have a group of male friends who aren’t retarded faggots, and to be a respected member of this group. Women naturally see this as social proof before you even talk to her. Men aren’t supposed to flirt with women, and it’s why PUA guys are faggots despite having sex with women.
The next step is to make her enjoy your presence. Telling her about the origins of the transatlantic slave trade or explaining how a compiler works is just going to make her think you don’t have any friends. Say less, let her talk. Ask questions. If you are talking, you should either be telling a joke, telling a story, or giving a short response to hold frame. Make eye contact and maintain physical closeness. Escalate physical contact from hand, to touching shoulder/neck, to kiss, etc.
Get her drunk (and get drunk). GL

>>75570817
Go outside

>>75572412
Every time you think of doing so, punch yourself in the head and say NO NO NO NO NO NO this isn’t me this isn’t me this isn’t me this isn’t me and then say the Jesus prayer

>>75572857
>>75573220
Men and women absolutely can be friends, claiming otherwise is like claiming Frodo and Sam were gay. There are things that can disrupt a male/female friendship that wouldn't disrupt a male/male friendship but that doesn't mean they can't happen.
This said, she's definitely giving you mixed signals, it could be she genuinely feels close and comfortable with you and is clueless about how you're interpreting her affection, or it could be she's genuinely into you and is being difficult about it because women like to do that.
I mostly spoke up because I don't want you to do something retarded like cut her off or blow up your relationship because someone on 4chan told you she's evil.

>>75572857
You just got beta-zoned.
When she was resting her head on your shoulder you were supposed to kiss her. When you held hands you were supposed to have a “spontaneous idea” and suggest you cook an Italian meal with some wine. Instead you allowed life to happen whilst you didn’t act. You let a FOID get the upper hand. Get some agency. Be a man.

>>75572921
Not coincidence, but diarrhoea is a result of you not absorbing the magnesium. Magnesium in stool results in net osmotic potential drawing water into intestine, hence liquid shit. You want the magnesium to pass through stomach/intestine so you actually get the benefits. Magnesium glycinate absorbs better. Alternatively, you can buy magnesium sulfate 25kg/50lbs for pretty cheap and use that topically in a spray bottle, or footbaths.

File: Duckhead.png (1.03 MB, 1023x1022)

1.03 MB PNG

Talking from a purely nutritional place, are instant noodle seasoning packets okay replacements for stock cubes? Aren't they just the same thing? I was going to get chicken stock but I already have a shit-ton of chicken noodles to use instead, but now I'm not sure if instant noodle sachets are even something I should be eating frequently if I'm focused on health. I'm assuming it depends on the brand or something, right?

>>75572857
Since you're friends, I think it's possible that she already knew you liked her before you asked her out and she keeps you around because she likes the attention. You're posting here so I can assume you're not very good at hiding (or properly expressing) your emotions.
If not that, then she might just be a very physical and emotive person herself, and maybe even autistic and not very good at expressing emotions of her own or telling others' emotions in response to her actions. Sometimes people are just like that, especially girls with their friends.

If it bothers you that she's so physical then you should make it clear with her or you'll end up more confused than you are right now, and no you won't be able to ignore it and continue being friends with her. Either way you shouldn't be asking anyone here about it; you should be asking her because she's the only one who knows why she does that shit.

is there any sexual health cheat sheet? I always forget what I should be taking and doing to boost test and libido

>>75573442
>say the Jesus prayer
I'm not a jewish golem thoughever

>>75573466
my shits have been massive as in the amount of shit in the toilet is huge (solid-ish, not liquid)
no diarrhea happening (yet)
ive been doing this for about 8 days now so surely it wouldve turned liquid by now if it was a malabsorbtion problem right? i take bisglycinate too after my last meal (~3 hours before bed)

>>75573220
she doesn't want to be a hookup/pump & dump but she doesn't want to be alone either , you're probably one of the only outsiders that gives her time of day /matches her schedule so she can't have it get awkward with sex and things like that.

And like others said, she either doesn't know what she wants or she changed her mind immediately after getting asked out cause of "oh shit he likes me?" and now her perception about you is shifting. Hence the performative gestures at Moana 2

Some girls do just take it slow. This whole fast hookup culture is really from a particular subset of brats from the suburbs and the older women that came before. If she's a hardworking grinder she likely just doesn't confront the relationship side of herself very often. Or is she surrounded by boys all the time?

File: 683813575.png (441 KB, 780x714)

441 KB PNG

How do I cope with twink death?
I'm not cute anymore, I'm just a lanklet with a bad hairline

File: Screenshot_20241211_15451(...).jpg (277 KB, 1080x1306)

277 KB JPG

>8-12 on squats
Have any of you fags done this? 5 rep squats and my progress has stalled.

My bulk got a little out of control the last month or two and I've gained more fat than I'd have liked. I want to try an aggressive mini-cut next month for 2 or 3 weeks and see what I can lose. How much of a calorie deficit should I aim for?

>>75573701
man up like the rest of us , viking mode

>>75573724
no, no one has ever done squats for 8-12 reps

>>75573430
>Escalate physical contact from hand, to touching shoulder/neck, to kiss, etc.
>Get her drunk (and get drunk)
Yeah this is what I didn't do. I tried to be a gentleman but she got the wrong impression

>>75572857
You are her emotional bitch. You are the equivalent of a woman who gets fucked a couple nights a week by Chad but can't get a call back from him.

She is not attracted to you. Suck it up and move on.

Anyone have an effective rowing program? Hit my goal of running 500 miles this year and want to do something similar with rowing next year. Stamina gains were great but kinda got boring after a while, feel like with rowing at least it'll help lean me out some/help maintain muscle. Didn't lift near as much as I wanted to because I was rooning

>>75573739
what does that even mean?

File: 1722233120228916.png (430 KB, 600x536)

430 KB PNG

How do you respond?

File: Rowing_Machines.jpg (112 KB, 1000x714)

112 KB JPG

>>75573831
Forgot my hecking photo

>>75571316
Thanks anon, that will be easy to fit in

>>75573831
Maybe ask in the running general, even though it's not directly related.

>>75573593
>Or is she surrounded by boys all the time?
She spends most of her time at work, at her English class, or at home watching movies or working out it seems like
>>75573451
What should I do then? Ask her to see if she wants to see another movie and then if she does it again maybe try to kiss her?

Should I stop bulking if I can’t squat or deadlift for a few weeks? Or should I slow down the weight gain?

>>75574450
Just keep being friends and pretend it never happened man. If she likes you it will blossom into a nice relationship. If she doesn't, you can have a nice female friend that will allow you to become much more comfortable around other women you're interested in, as well as far more emotionally mature.
>but I like her!
You're not a teenager, ignore it. It's also a fact that playing it cool and not acting like you want to get in her pants constantly will make her want you in her pants more.

>>75574594
Also can’t do lunges or leg extensions.

Assuming I'm trying to cover all the following muscle groups:
>ARMS (Triceps, Forearms, Delts, Biceps)
>TORSO (Traps, Pecs, Lats, Abs)
>LEGS (Calves, Hamstrings, Quads, Glutes)

How many exercises per each individual area do you think would make for a good workout in a day?

Like, for arm day, 4 different workouts (3 sets of 10) for triceps, forearms, delts, and biceps?

r no lockout squats stupid?

File: i_hate_trannies.jpg (1.32 MB, 1803x1700)

1.32 MB JPG

>>75570159
What would my lifespan be?
>3 head trauma brain concussions
>1 drug induced heart attack
>1 year or so use of MDMA
>4 (?) year use of ADHD meds
>1 MDMA overdose
>20+ years of digestion issues
>ecstasy, LSD, tranquilizer idk how many times
>decades of physical and psychological abuse
>multiple decades of social isolation
>3 years of alcohol and caffeine abuse
>been fat once for less than 6 months
>been anorexic skinny for 4 years total
>multiple poisonings of meth, and bubbles
>lifetime addiction to sugar, sweets, sour, spicy
Never smoked a full cigarette or vape though. I am not fat. I have more muscle mass than the average gymcel. Went to gym and "extreme sport" club for months on and off.
>extreme sports is a faggot name to call indoors rock climbing
I bicycle and walk when I can avoid driving, and I quit alcohol for 2 years already.

>>75574771
I'm 41
Drugs are nothing, like drinking a fuckin expresso, it's the metal side they effect.
So, your heart could explode tomorrow, you could get knocked of your newage indie wheel machine and go under a lorry (fingers crossed)
So, it's a stupid question. You could get MD and die in a year.

Do you guys ever just spend time obsessing over your gym log? I probably spend at least half an hour a day outside of the gym analyzing my next lifts and shit. I feel like it's overboard, but at the same time when I'm not doing this is when I've been off the wagon.

File: Screenshot_20241212_19321(...).jpg (65 KB, 536x536)

65 KB JPG

>>75575007
Hahah, so there is a chance of surviving. Thanks. I found the next day and the recovery to be the toughest. Long term I don't care, but might still be affected by bath salts
>bubbles
and the meth, because I definitely did not want to take those, but a richfag took their fetish out on me. There's probably humiliating media about me unconscious and wiggling around like a worm. I woke up with pain and several bruises. So this shit makes me rage sometimes, like wanting to punch a wall. I don't want to do any more drugs though.

>>75575096
Then don't do anymore drugs
>I don't want to be fat
>Eat shit food
>I don't know what I was doing
>It's not my fault
Sure thing, you need fuckin shooting

File: file.png (24 KB, 333x228)

24 KB PNG

>>75575062
Nah, I am autistic with my gym log aswell.

>>75571339
more variations more often. you could safely double the volume you're currently doing and add another two bench variations, 3-5 sets each. sprinkle them into your normal training. just literally bench a lot more and auto regulate with RPE. this applies to any movement pattern btw

>>75571831
if you're not fat it's pretty normal. either way it doesn't need fixed, unless you have some serious lordosis/anterior pelvic tilt and don't like the look of it, and if that's the case then you're kinda fucked since posture isn't something one "corrects" without a dramatic and permanent change in activities

File: Screenshot_20241212_01041(...).jpg (271 KB, 1080x2115)

271 KB JPG

>>75575123
Doing Maddcow and hoping I can grind back up to 225. Haven't been able to do it since I started cutting.

>>75575123
legs and biceps rofl

>>75575193
PLEAASEEE BE FUCKING KG ACTUALLY ROIDING FOR THIS

File: 07.12.2024.jpg (505 KB, 560x747)

505 KB JPG

>>75575216
Im lacking arms, so thats a good way to get in more arm volume. Thats about it.
Usually it would be just a leg day.

Pic rel.

>>75574722
yea

>>75575193
lmfaooooooooooooooooooo

>>75570159
I don't want to lift for the next two months because the gym will be too crowded. Will cardio ruin my gains?

>>75570817
Just adjust your body weight or height until you get the calorie goal that you want. It doesn't really matter if you're just tracking calories. You're going to track your weight independently by looking at the scale. So just tweak the numbers until you get what you want. It's probably just a bug.

Why the fuck is "alternative exercises" so common in PPL splits? Doing an exercise only once a week seems fucking stupid

File: 1729044548049368.jpg (44 KB, 1024x440)

44 KB JPG

>>75575448
You're roiding for this?

Its lbs.

SobI cannot do diamonds yet, I decided to do decline inline pushups. Is that a valid progression?

>>75573724
of course . it was exhausting but I felt less at risk of injury. I only do squats to tick a box though

I'm getting anxiety from buying creatine monohydrate. It haven't arrived yet but I've been reading it's effect on people who are balding, apparently creatine is bad for hairlet like me because it's increase dht. What should I do? just not take it, right?
pro
>gains
cons
>chance of accelerated balding

>>75576583
retard
start lifting > test increases (dht is also test) > bald more
it comes mostly from starting to lift and increasing your test naturally rather than creatine actually doing anything
it just coincides since people who start lifting often times also start taking creatine

>>75575651
but y

>>75576583
fin & min

Should I keep the bench at a 90 degree angle when doing seated shoulder presses or tilt it back a notch or two? I feel like I'll push more weight if I tilt it back a notch or two but I don't want to turn it into an incline bench press.

>>75576939
A slight tilt is hitting your front delts better, 90° angle is hitting your side delts a tad more.
I would do a slight tilt (1-2 notches until you feel really comfortable) at the incline and then add an exercise purely for the side delts.

i want to run an ULx split however i occasionally play soccer or do some other form of cardio ("strengh cycle" with a bunch of isometrics, or very low weight high rep stuff not actual strength training) on rest days and i feel like it impacts my performance if i have an upper day the next day.
now i cant tell if its cuz some muscles were used or if the systematic fatigue is kicking me in the ass, how do i go about figuring this out?
or should i just bite the bullet and always put a rest day after those "cardio"(rest) days?

>>75576972
to add to that, these cardio days are with a group of friends, the strength cycle training thing too, so its not like im being retarded on my own, hempering my recovery, its a social thing that is important for me as a giga awkward autist

>>75576964
I'll give that a shot, thanks.

While doing split squats I noticed I have bad breath but I have a good diet, brush my teeth 3 times a day, etc. Is regular mouthwash the only fix?
I noticed that seems to be how my sweat smells as well, but since I can't tell my smell most of the time it's a bit confusing. Could it be my natural smell? And that I just stink? No, I'm not indian

>>75575807
You need to hit the big lifts heavy twice a week and literally nothing else matters

I've never understood the retards running around asking WHAT LIFTS TO GET BETTER AT BENCH
like fucking bench bitch holy shit

>>75573870
Be funny and big obv

>>75573737
Infinite
As hard as you can for 2 weeks then maintenance and then another round if necessary

>>75572357
stop listening to cookie cutters and overcomplicated "programs" and just do 1 set of pullups to failure every 2-3 days

if you can't do 25 pullups in a row you have no business doing weighted

File: 1733578035049752.png (664 KB, 576x864)

664 KB PNG

Lads, I've got a lifting question. I need to find a replacement for an exercise.

Workout <A>
>Bent Over Row
>Bench Press
>Squat
Workout <B>
>Pull up
>Overhead Press
>Deadlift
What's a replacement for Pull Ups? I'm just starting, so I'm sure it doesn't actually matter that much, but I'm trying to find another exercise that targets the "latissimus dorsi" that doesn't require a gym.

Is Pendlay Rows a decent replacement for Pull Up?

>>75577207
It's not even remotely complicated. It's very straightforward.
>if you can't do 25 pullups in a row you have no business doing weighted
Sounds a bit extreme.

>>75577246
No, one is a vertical pull and one a horizontal

File: file.png (897 KB, 800x898)

897 KB PNG

>>75577293
Does it even matter if you're training the same area?

>>75573870
What if I'm fat and unfunny?

>>75577246
>>75577309
especially with large muscles there are lots of fibers that get different stimulus at different angles, which is why movement variation is important for general adaptation. if you really want to find a replacement for pull ups then do a movement pattern similar to pull ups (i.e. lat pulldown), but really you just need to pull a bunch of weights in a bunch of ways. also if you've been training more than like 6 months it's time to add a lot more variation than that shit plan you posted

>>75577515
>6 months
Nah I'm DYEL. Maybe I'll just get a pull up bar for the long run

i've only done conventional and i've worked up to a big deadlift
am i missing out on anything by not doing sumo? i know it works more hip. less spine, and more adductors but i could do the adduction machine for that and i already have a good squat for hips
should i do it once every two weeks instead of conventional? or just stick to conventional and do the adduction machine?

Why is circuit training not the norm? I feel like I don't need as much rest between sets when I rotate through the exercises. I'm busy, I have stuff to do. What's the deal? Why is it so rarely recommended? Is it because it's annoying to change the plates after every set?

>try to bulk
>get fat with no gainz
>try to cut
>skinnyfat with bitch tits
wtf am I doing wrong? I count calories and protans. I feel like fat women who whine that they can't lose weight.

>>75577782
dont eat shit food on your bulk and train harder, not necessarily more

How do I stay fit while traveling? Flights, loss of sleep, no cooking available, these things are wrecking my gains.

>>75573777
Always go for a kiss on the first date. Its that simple.

can a natty actually train for 4 days a week or is it not worth it?

Constant fatigue even though I'm not even tired yet.
I can eat plenty of food but from the very first rep my arms always shake. Every part of my body quivers from any exercise. During sex I've had women say, "Why are your arms shaking?"

Are there any downsides to taking ozempic for a cut? Everybody seems to be taking it now and it seems fine

How do weightlifting shoes help your lifts? I've been considering getting a pair.

>>75573724
Eat more, brace harder

>>75574594
>>75574623
Please respond.

>>75578387
Crap like that is a scam.

newish to lifting and have heard creatine is good but what does it actually DO? it seems safe far as i can tell but how does it boost performance?

>>75578453
makes u bald

>>75578051
Heart shrinkage, constipation that outlasts the taking of the drug.

>>75578387
Great stability for squats.

>>75578475
Heart shrink is unironically good for you

>>75578387
Like squat shoes? Yeah, it definitely helps with squats

>>75578427
Your tdee would be lower so you should be eating less on your bulk

>>75578453
It increases the rate at which muscle burns energy leading to quicker recovery, increased cardio stimulation
It also has the side effect of water retention in the muscle so you look bigger

It only makes you go bald slightly faster than off it
Caffeine makes you go bald infinitely faster than creatine

>>75578387
Should only wear during squat and oly lifting
Yes they help your squat

>>75577942
As a noob, you should be running a linear progression program like starting strength so you can get to intermediate as quickly as possible (symmetric strength)
Once you're intermediate, your body should be able to handle upwards of 6-7 days of training a week given proper recovery (eating enough, cardio enough, a good repeating 3day split)

>>75577823
Cardio is all you need
Avoid sugar obv

>>75577782
Run starting strength and do 30 minutes of cardio after your lifts
Eat 0.8g of protein per pound of lean mass you have, double that for carbs and get the rest from fat
Only eat whole meat, whole grains and veggies, no supplements except creatine and caffeine, no sugar or alcohol
You're doing something wrong
You might also be masturbating too much

>>75577778
"Being active" =\= getting strong
You have to repeatedly do max effort on something to get better at it
I'm not afraid to superset antagonist movements in a pinch but I'm looking way out in the future
I want to eventually hit 4/5/6
That means I have to bench squat and deadlift to failure over and over again to move past my current 3/4/5

You want to just burn calories?
Go on a fucking walk but don't sit there on those retarded machines and think even for a second that we're playing the same game

>>75577614
I personally feel like people get hurt way more often on sumo
I've pulled 5pl8 and it felt natural, like I was designed to lift in that way
Sumo is some kind of bastardized hack squat 1/4 rom bullshit
There's a reason the world's strongest people pull conventional

>>75577246
Since you're just starting, you should be running a tried and true linear progression program like starting strength
Most advanced lifters shouldn't even be trying to program their own routine let alone a gym baby like yourself

>>75577136
You have bad breath because you do split squats obviously like lmao wtf

>>75577136
Doesn't matter how many times you brush your teeth. If you've got tooth decay you're gonna have nasty breath.

>>75575758
seems like a retarded excuse not to lift, but the answer is no
>>75576347
sure
>>75577136
buy a tongue scraper
>>75577951
go doctor tomorrow

Is it normal to have a constant headache when cutting?

>>75577951
how new are you to training? that eventually goes away, at least for me it did

>>75578453
I don't really understand the pseudoscientific claims about creatine and balding, etc. but it's an endogenous compound used to recycle ATP. every cell in your body makes it and every cell uses it. introducing exogenous creatine let's your cells stock up on extra, beyond what they normally have lying around, so for muscle cells in particular you can do slightly longer bouts of high effort shit (i.e. good for resistance training performance)

>>75579270
no

File: 1719355338678038.png (1.03 MB, 1165x1367)

1.03 MB PNG

Should I be doing anything weight related if I'm not 6'?
Or would I be seen as a manlet.

>>75570680
Creatine is nothing compared to carbing up hoe you're basically eating essence of steak that only makes being carbed up slightly better if you're eating mostly chicken as protein.

>>75579436
kill yourself

>>75579270
Water salt vegetables butter and honestly some liquor

>>75579471
It's 9bviously a tall dude or a chick or even gay dude, what even is their fuckin build how far does it go.

>>75579476
>trying to cut
>have some salted fat and booze my dude

Is it okay to do 5x5 working sets of deadlifts? Every time I see it in a workout program online it just leads to arguments in the comments

>>75579481
Being on a low fat diet makes you feel thin mentally and burn less calories. Maybe chicken+beef stock and veggies with the buttered shit like marsala or whatever. Carbs are obviously a thing but not in nutrient deficient shit where I'd expect the headache to come from, liquor helps the headache if you're drinking enough water and salt(alcohol depletes salt which is vital to brain and therefore hormone function).

>>75579484
When you're tired it's easy to signal fast twitch while being at low enough weight to minimize injury risk. Also why I make no fuckin gains from being 40lbs below my actual working sets at a pitiful 2pl8s bench topset and I'm not getting 15 good ones not yet.

>>75579485
The first rule I read when trying to lose fat is don't drink alcohol.

File: 1725710175342326.png (601 KB, 512x640)

601 KB PNG

After getting fit and going into a cut, I don't find my wife attractive.
What do I do?

>>75579578
Is it because she's fat? If so then talk to her about it. Let her know that you think it's important that she takes care better care of herself.

>>75579578
Divorce her. Women do it every day. It's her lifestyle which is repulsive, and her body is a manifestation of said lifestyle.

>>75579484
8x3@75%1RM or 7x2@80%1RM

>>75570159
Why is something like Stronglifts 5x5 better for a fat new person trying to lose weight than a hypertrophy program?

I'm doing bicep curls with 20 pound weights. I'm a beginner. My wrists hurt a little but it's not really that bad. I assume this is good pain, because my wrists are weak and I'm getting stronger? Or is this a problem that is going to get worse if I don't fix it.

>>75579767
Seconding this

>>75579767
>>75579912
It is not. Plain and simple. A balanced hypertrophy program, which includes the main 3 barbell lifts, Bench Press, Squats, Deadlifts, will provide you with better results in regards to weight loss and linear progression, relative to your weight. Couple that with a good diet and there is no point in doing Stronglifts 5x5 for a fat person trying to lose weight.
People who want to get strong and don't really care about losing weight or what they look like do Stronglifts and programs like it and end up... you guessed it STRONG, not looking good, or with weight loss. Strength training requires maintenance, or a surplus for continued linear progression, that goes against what you need to lose weight as a fat person. Do cardio, LISS (Low Intensity Steady State) every other day, and lift weights 3-4 times a week and you will lose weight, look better, and be stronger than the average person on the street.

>>75579937
What if I'm not fat, but skinny to skinnyfat

>>75579864
Wrists hurting after curls especially at that load isn't something I would worry about. If you get elbow pain that would be cause for concern. Just wait until they feel better until you do it again.

>>75579943
Advice still applies. Do a hypertrophy routine with cardio until you are no longer partially skinnyfat. What is your height/weight/age/sex/goals?

>>75579943
I kind of feel like none of this really matters in an absolute sense. People probably respond differently to rep ranges and intensities on an individual basis. If you're trying to minmax your gains with the magic program you probably won't know until you try them all and what works with your time, your work capacity, and your equipment. don't overthink it and just do 10-20 sets per muscle per week and add reps and/or weight over time. as long as you're putting in the work the rest is up to your nutrition and God until you're years in trying to eek the last bits of genetic potential.
personally i eat shit if i do heavy compound lifts after the third or fourth set so i'll just finish off with isolation work.

>>75579144
I don't have tooth decay and like I said my sweat has the same smell, read the entire post.

Are bulgarian split squats equivalent to lunges? I want to try lunges to get bigger gloots but I don't want to be walking around the gym like a fag

>>75579961
>Height
5'11"
>weight
155 lbs
>age
33
>sex
yes, please
>goals
get leaner aka lower body fat.

>>75580016
The only movement that activates your glutes more than 35% is hip thrusts
1rm squat is 30% and then everything else is below that

Just do squat/dead/hip thrusts/abs on leg day
That's literally all you need

>>75579578
I love women because more than half of them end up with a fat dumper at some point in their lives
Really makes life worth living

>>75579484
Warm up to 3x5 as a beginner
Warm up to 1x5 as intermediate
You should be doing them after squats so less volume should be more than adequate

>>75580050
Cardio makes you leaner
You can run starting strength with cardio after every session for an impossible to fuck up routine

>>75579578
Your libido probably tanked because your test dropped from lack of calories
Fucking your woman even when you aren't super horny is pretty high testosterone desu

>>75580286
>Fucking your woman even when you aren't super horny is pretty high testosterone
Only if you roid, or have pathological attraction to obese women.

I'm on a 3 day "full body" split. If i wanted to get a really big shoulder and back muscles, could i do OHP every training day as well as a variation on lats (i.e Lat rows monday, Lat pulldowns wednesday, Pullups friday) or am I likely to fuck my back up if i go this hard?

>>75579247
Thanks, I have plenty of excuses but excuses are still just excuses. I just want to stay fit, and cardio is probably the easiest and cheapest choice I can do lol

File: phonto.jpg (405 KB, 1981x1564)

405 KB JPG

Can’t tell if I’m skinnyfat or just skinny. Started doing a linear progression from the sticky last week. Should I bulk, or just eat at maintenance with high protein? Apologies if I’m retarded, used to be anorexic and have no idea what my body really looks like.

File: 1721062883083836.png (660 KB, 526x682)

660 KB PNG

Which one aged gracefully?

File: 1705496097949447.jpg (162 KB, 895x575)

162 KB JPG

How to fix my cursed fizik?

>>75580506
Bulk. You have very low body fat and virtually no muscle. Just do it cleanly, but you have to bulk. You don't have enough body weight for a recomp at maintenance.

>>75581089
why do mature women have such large tits?

>>75581112
>No BC
>Natural birth
>Breast feeding
>Healthy life style
>no meme diet

Has anyone had to call off an engagement because your fiancee refused to lose weight?

>>75581092
Same as everyone else, emphasis chest, shoulders and lats. At least you aren't fat

File: Screenshot_20241213_07483(...).jpg (559 KB, 820x1702)

559 KB JPG

How and where can I find an amazon gf like pic related? I fear I'm never gonna make it at 5'9 31y/o manlet. Just an average guy with a good job and a house that lifts occasionally and plays hockey and soccer but has an unimpressive physique. Preferably someone taller and athletic

Is my only chance an ukrainian refugee camp so that the will (mostly) ignore my height and go after my canadian citizenship? Hang around campus bars near McGill? Or is it time to rope?

>>75581184
look at that guy's smug face. he gets to plant his face into them tits and dive deep into her pussy every night. he probably doesn't even need a mattress, he can just sleep on her

>>75581192
It's ai unfortunately but that is the dream...I never dared to approach a taller woman as I always felt it was a pointless exercise as you need to be attractive to even think having a chance while being at a height disavantage.

Had a friend that told me I should join a running/judo/track & field /boxing/skiing/mixed soccer /crossfit club and start from there but all my life I did this and never amounted to anything as I don't standout in physique/height/power/charisma for it to ever be worth it

File: mia-melano-lingerie.jpg (105 KB, 606x932)

105 KB JPG

>>75581184
What else would be my best option? Go full on passport bro Colombia/Dominican republic/Morocco?

File: 1732986554629681.mp4 (66 KB, 540x368)

66 KB MP4

>>75581149
Listen to my advice.
I married an overweight woman, because I -an idiot- believed love conquer all, and I can get pass so extra lbs of fat.
Turns out this is more than just obesity thing.
Their whole life is centered around sloth and gluttony.
She do things half heatedly, liek she wash the dishes with just water, cut corner around wiping the surfaces, etc.
But things really start breaking when it come to sex, depending on how her fat is distributed, sex can be real problem.
For example, she can't do anything that require stamina, many position are right out impossible, your dick isn't actually getting its worth of actual pussy, and finally they don't get off from vaginal sex and need their hitachi wand to get off.
Look into all the BBW porn, and realize how it's just really good angles and mostly imply sex and how most of the time it's a skinny dude doing it.
Because a normal person can't actually have sex with those whales.
And in the end?
Here I'm on /fit/, dead sex life 3 years into marriage and wife went from 160 lbs to 200 lbs and throw the scale away because she didn't like it anymore.

File: 1705287758710717.jpg (101 KB, 526x610)

101 KB JPG

Why many people had slimmer bodies back then?

im looking for that french guy that goes
'herro youtube' what is his name? Is he still around?

>>75578387
They can help if your ankle mobility isn't very good, if you want more quad focus on squats and/or if you want a solid heel. If you aren't attached to the heel just get something with a thin, incompressible sole, like wrestling shoes.

>>75578433
Uh they're not. Try squatting 500 lbs (lol, imagine if most of /fit/ could squat 200, much less 500) with running shoes and then try squatting with squat shoes or good flats. You will notice a huge difference in terms of stability and force production.

>>75579270
Get your electrolytes in dude

>>75579484
As a beginner you have much better uses of your time. Assuming you're not a beginner then it's not the worst idea. Certainly better than a Widowmaker.

>>75581322
Natural Hypertrophy? Never watched him but that's the only French person I'm aware of that has been mentioned here

>>75581184
>Ukranian
Just know she will be a turbo slut and you won't be the only onr pounding her. Also, if you don't (or can't due to legal contraints where you live) legally prevent her from ripping you off on divorce, she WILL rip you off on divorce and keep bouncing on Chads' cocks like the turbo slut she is.
Many Ukranian women are natural prostitutes. The ones who aren't are not seeking foreign sexual partners for Visas.

File: 1694532694940233.jpg (159 KB, 750x722)

159 KB JPG

one time when i was a kid my mom made some food that tasted really good but also gave me diarrhea, so i tried eating it but then throwing up afterwards so i could get the taste without the diarrhea. i ended up forgetting to throw up so it was for nothing, but would this have worked?
she made that food fairly often but the shits only happened that one time, so i'm assuming it had something to do with something in the food being off and not some kind of allergy or intolerance, does that make a difference?

why does improving my squat make my thighs huge but my ass is still flat?

Has anyone tried eatthismuch for meal planning/help meeting macros? I'm not a fan of putting the app on my phone but if it helps enough it'll outweigh whatever data they collect from me.

>>75581770
Someone correct me if I'm wrong but I believe ass is as genetic as abs. I've been assmaxxing for a few years and still can't fill out a pair of pants.

>start doing curls on some preacher curl looking machine
>move and start going to a new gym that has an actual preacher curl rack with ez bar instead
>whenever I use it I barely feel a pump in my biceps and instead get pain in my forearms
Any idea what I’m doing wrong?

When doing a squat I feel like I'm putting a disproportionate amount of weight on one leg/foot. What can I do to prevent this?

And I do have the same amount of weight on each side of the bar before some retard suggests otherwise.

>>75581278
That’s depressing anon. Why not divorce?

>>75578531
Sorry but I have no idea what you're talking about. All I'm saying is I prefer to deadlift, bench, deadlift, bench, rather than do 2x deadlift followed by 2x bench because it gives each group of muscles more rest time between sets. You can interleave different and still put in "max effort" on each set.

How many calories does weightlifting burn? There's a lot of factors that go into it (weight, reps per minute, etc) that I can't find any source.

>>75582784
How much you burn depends on a lot of shit
When you get to lifting super heavy at volume, you can do 9 sets of heavy compounds to failure and end up burning thousands of calories because of the CNS damage and endocrine response
A noob should only be counting lifting as light/mid cardio

>>75582231
Post lifts

>>75582221
Mirror in front and to the side so you can see if you're even/twisting

>>75582093
>>75581770
See
>>75580273
Hip thrusts are the only actual glute lift

>>75580293
Doing hard things boost test
You clearly didn't understand what I was saying

>>75580506
You're just small
You should always eat 0.8g of protein per pound of lean body mass you have regardless of bulk or cut
Double that (give or take depending on your body and bulk/cut) and get the rest from fat

Your goal body is likely 40+ lbs from where you are now

>>75580325
For size, leaning forward dumbbell shoulder flies are your best bet.
For back thickness, you want Barbell rows, for width you want wider grip pullups/downs

As a beginner you should be running a linear progression program like starting strength
Once you're intermediate you should be running a program to hit everything twice a week

3x full body really doesn't make sense

>>75580016
split squats are far superior for both quads and glutes imo

>>75581092
that's not you
at least make an interesting post if you're gonna try to bait

File: 1731734515790693.jpg (7 KB, 192x192)

7 KB JPG

What is the distance of cycling I should aim for to have the equivalent stamina for a 5k run? I find I have more time for cycling than I do for running as I use the bike to get to places

>>75583097
How many calories you burn on a 5k run
How many calories you burn on a Xk ride
Work it out yourself ya self, try and get your breathing the same, so working just as hard but no harder on the bike.

how do I fit facepulls in to a ULUL routine? I do rear delt flies on both of my upper days, would it be ok to do facepulls instead on one of my upper days?

>>75582093
Do you do hip thrusts?

>>75582226
Because the law fuck men after divorce.

>>75582797
>Doing hard things boost test
cope

>>75581278
This is why I’ve never had a girlfriend and I refuse to date fatties
people would say it’s “shallow” or like “appearances aren’t everything” but being fat is actually so much more than appearances, it’s a reflection of their entire personality as well.
Saying “I don’t want to date a girl cause she’s fat” is more akin to saying “I don’t want to date a girl cause she’s lazy and moody”
I would date an ugly girl but not a fat girl

>>75583390
I've grown more and more to agree with this.
I hold myself and men in general to this standard too. I put in the work to groom myself properly, maintain good hygiene and diet, and lift because I owe it to the world to present my best self.
Even if you don't want to lift and get built, at minimum look after your diet and keep yourself clean.

File: 1703088483715565.mp4 (356 KB, 640x360)

356 KB MP4

>>75581278
>Their whole life is centered around sloth and gluttony.
>But things really start breaking when it come to sex, depending on how her fat is distributed, sex can be real problem.
I really feel sorry for you anon.

File: 1723786703063089.png (213 KB, 418x626)

213 KB PNG

>>75583404
>Even if you don't want to lift and get built, at minimum look after your diet and keep yourself clean.
my dad and grandad look like pic related in their 60s and 90s.
Sure, they're not /fit/ but not obese landwhales.

>>75573737
Don't. If you can't control your eating then cutting aggressively will likely lead to binging which will lead to more fat gain which will lead to a longer cut which will lead to higher stress levels making that cut more difficult. Just do a normal deficit and ride it out.

>>75574771
Depends. What are you battling now? The main contributed would be stress, not substances or injury.

>>75580006
>>75577136
Define "Good diet"

>>75579270
No. Either you are using too much caffeine, aren't sleeping enough, are pushing yourself too hard or (most likely) are dehydrated.

>>75580050
I'm that anon. Not >>75580273 this anon. At that height, age, shoot for 174lbs. At your age, that's all you will be able to achieve naturally with your test levels soon to decline. It will also unironically be the weight most women will take notice of you and want to fuck. Do not do Starting Strength by any means if your goals are to look good, and lose fat. Just hit each body part twice a week, and have a balanced routine with cardio included every other day. Before you are 35, you can be lean with a six pack if you just do a balanced hypertrophy routine, eat healthy, get enough sleep, and do cardio. You can make it. Stay focused on your goals and only advices that help you reach your goals. Find a part of the chicken that you enjoy and start getting used to eating it three times a week. Eat eggs at night to boost testosterone production, work your legs for HGH release. Don't consume drinks with sugar, or meme no sugar drinks, just have water, tea, coffee, no additives, if you need to mix it up. Most of this information is in the sticky to be honest. You should read it.
https://liamrosen.com/fitness.html

>>75583610
>Eat eggs at night to boost testosterone production
This is legit or pseudoscience?
>Do not do Starting Strength by any means
What AxBxAxx program do you recommend for me bro?

>>75580293
You married her

>>75583649
Its pseudoscience. Dont eat late. Messes up your sleep and thus growth.

>>75583097
you can't really use distance as a measurement for cycling because different bikes move at different speeds even if you pedal at the same rate and use the same gear. it's better to go based off time. aim for 30 mins using a medium gear and pedalling at a moderate speed.

File: 1720003378402269.png (440 KB, 770x583)

440 KB PNG

How to healthmaxx?
Brother got heart attack at 40.

>>75583649
It's not pseudoscience. Just try it out. I did after reading some pub med article and it worked so well family and friends thought I started cycling. Be sure to eat hard-coiled eggs though, they have the highest bioavailability.
Just pick a program and have high intensity while you do it. I have done dozens of programs since I started training and taken away something from each one. At some point you will be knowledgeable enough to make your own program which downplays your strong points and focuses on your weak points until your body is balanced. If you want to get lean, have your last meal of the day be tuna with four hard-boiled eggs, mashed up in a bowl with mustard and olive oil, sounds gross but tastes great.
The first program I did was Tupac's workout routine from prison, and I made good gains off it, just have high intensity and programming is pretty moot at your level. After I did that I trained calisthenics for a while and hit a heavy bag in my basement, along with skipped rope. I'll post a basic routine I made a long time ago to help some anons, it's not perfect, just a base.

>>75583657
I didn't say to eat late. I said at night, almost like...dinner. Not everyone eats all their meals during the day. I bet bioavailability is pseudoscience as well. Eggs have cholesterol, cholesterol is required to produce testosterone. Testosterone levels are highest in the morning, gee I wonder what I could do to increase testosterone levels... Maybe ingest cholesterol at an optimal time. Faggots like you will never make it, because you don't even try new approaches to bettering yourself.

>1/2

>>75583697
It is pseudoscience. You're just repeating things you've heard from other people. Eating additional cholesterol does not produce additional testosterone. You can't prove that statement wrong because it's not incorrect. Your body synthesizes all the cholesterol it needs at the limit that it needs to provide itself with adequate levels of testosterone.

why is my progress so mediocre. I have been lifting for 1.5 year, I am at 75kg, 24yo, test is 900, so nothing really wrong here, and I can't even get 1234. I have tried many programs, gzclp, tactial barbell, now 531 boring but big, but progress is so slow and I often hit platau. How can I fix that?

>>75583704
How's your diet? How's your sleep? Are you taking any supplements? What do you do during the day when you're not lifting? You've got to provide more information, dude.

File: IMG_0883.jpg (621 KB, 2250x1470)

621 KB JPG

>>75583649
--------------------------
Legend
--------------------------
SxR
S = #sets
R = #repetitions
F = to failure
Keep rest time between sets under 90 seconds.
Keep rest time between exercises under 120 seconds
Keep up intensity.
--------------------------
A0B0C0x (repeat) 12-16 weeks
--------------------------
(A) Chest/Triceps
--------------------------
Bench Press 4x8-12 [65% of 1RepMax]
Incline Bench Press 3x8-12
Flys 3x10
Incline Flys 3x10
Dips 3xF
Push-Downs 3x10
Reverse Push-Downs 3x10
Leg Raises 4xF
--------------------------
(B) Back/Biceps
--------------------------
Chin-Ups 3xF
DeadLifts 3x8 [75% of 1RepMax]
T-Bar Rows 3x8-10
Barbell Rows 3x8-10
Reverse Chin-Ups 3xF
Concentration Curls 3x8
Incline Dumbbell Curls 3x8
Hammer Curls 3x8
Sit Ups 4x10-12
--------------------------
(C) Legs/Abs
--------------------------
Squats 4x10-12 [65% of 1RepMax]
Lunges 3x10-12
Leg Press 4x12
Seated Leg Curls 3x10
Calf Raises 3x12
Circuit (Abs)
---------------
Leg Raises 3x10
Sit Ups 3x10
Crunches 3x10
Bridges 3x60seconds
--------------------------
(0) Cardio
--------------------------
Low Intensity Steady State (Stationary Cycle/Incline Treadmill) x 40minutes
Leg Raises 3xF
Bridges 3x60seconds
Sauna x10minutes
This should get you going in the right direction. Use https://strengthlevel.com/ to calculate your 1RM for bench, squat, then rep at 65% while adding 2.5lbs each session until you can no longer hit the specified rep range. For deadlift use 75%.

>>75583701
Exactly, I repeated things I read from other people who were scientists, studying the effect of cholesterol intake and testosterone production, and that was their conclusion. Their scientific conclusion helped my training and it worked. Get outside your petri dish once and live life.
>Protip: Try things. Sometimes they work for you and sometimes they don't, the key is to try new things. That's how you stop being a crab in this bucket.

>2/2

body posted

>>75583705
I sleep 7-8 hours, my diet is 1.5g of protein per kg of bw, I eat of surplus of about 300kcal as I want a clean bulk. For supplements creatine, msm for joints, and a multivitamin. My lifestyle outside gym and mma is 100% sedentary, I have office wfh job. And I was underweight my all childhood up until highschool and didn't do sports as a kid, which could have been the reason I am weak

>>75583878
I guess you don't actually want help since you're intentionally being obtuse about what you are eating. Sorry I even bothered.

>>75583729
I noticed you didn't post any studies from or cite any of the so-called scientists you learned from because everything you said was absolute abject nonsense with no basis. You then proceeded to.rant nebulously about personal anecdones. You're dismissed.

>>75583933
??? mate I answered. I eat protein oatmeal in the morning, for dinner is mostly pasta with meat or some lentil soup and for evening 4 eggs, boiled, scrambled or fried depending on mood

have you guys ever sharted yourself while lifting? i almost did while doing squats the other day

File: 1718046542917321.png (507 KB, 526x889)

507 KB PNG

Please tell me how liking this body is high T?

>>75584206
SIRS
PLZ


btw one of these days I'm gonna find the bitch from the OG high test threads again, she was only chubby (barely thicc by today's standards).

File: hightest.jpg (383 KB, 1133x1920)

383 KB JPG

>>75584244
Found it, the OG "high test" girl.

i've recently got a punching bag for indoor cardio, have had zero martial art or boxing experience
I tried starting with just repeating some basic moves like jab, cross, hook alternating with some legwork and holy shit i'm spent after like 30 seconds, is this normal for a complete beginner or am i doing something wrong? i'd thought my stamina is at least somewhat above average since i cycle 20-25km every weekend with no problem

>>75584398
yes, martial arts are very cardio demanding

>>75584206
>Have penis
>It works with every woman
>You realize you'd rather have the extra visual stimulation of some extra jiggle
>Still won't turn down slim women but your ape brain is hooked now

>>75583704
Run starting strength, cap protein at 0.8 grams of protein per pound of lean body mass you have, eat 1000 calorie surplus with plenty of fat (I assume you're eating way too little)
Get to intermediate as quickly as possible then swap to whatever

>>75583347
That's literally what test is for
It's our adaptogen hormone
You'll never have max test without challenging yourself in every facet of your life
Shying away from something because it's hard is straight up pussy ass shit too like fookn lmaoooooo wtf are you talking about

>>75584635
>extra visual stimulation of some extra jiggle
PEAK COPE

>>75583248
I would do one or the other
You really only need face pulls if you have shoulder pain from benching. You can get a similar stretch from leaning forward shoulder flies with light weight as high as possible
Also, don't forget face pulls you want to pull to your forehead or higher

>>75583695
Cardio after weightlifting 2-3 times a week and get plenty of fiber avoiding sugar and alcohol as much as possible

>>75584663
It's okay to be gay, bro
Just stop lashing out at straight bros about it

You getting mad that I said I'd plap any size women is the definition of gay

>>75584524
Really depends on the MA and how it's taught. My old karate class, they had us do a 10 minute warm up then virtually static drills and sequences for the majority of the session. Some days I wouldn't even break a sweat.

I've had a tingly, 'your foot fell asleep and is waking up' feeling in my pinky and ring finger on my left hand for the last 2 weeks now. How fucked am I?

>>75584757
Is it cold where you are?

>>75584828
yes, it's winter and about 4 Celsius outside, 16 inside

>>75584836
Its normal

>>75584844
Alright, thanks anon

>>75584851
Godspeed

>>75580016
Split squats destroy my quads whereas lunges work my glutes more.

>>75583695
Don't listen to ketoschizo, animal fat IS bad.
Triglyceride is mainly from your diet.
Now I'm not saying you should cut fat from you diet.
But take it in moderation, and mostly this fat comes from red meat, cut it to like 1-2 a week.
Honestly, butter isn't that great anyway.

Is it sensible to do a set of isolation exercises to failure after compounds that hit the same muscle? For example, a set of cable flyes after bench press. Is this effective or am I just wasting my time?

>>75584851
Or it could be the ulnar nerve.
WTF kinda advice is; It's cold outside ??
wtf?

File: 1704392776730164.png (168 KB, 552x520)

168 KB PNG

Why burger is bad and slop?

>>75584911
So you just have the burger?
Nothing more when you go to a fast food joint?

You left side bread is still not great, but a fast food cob or whatever you wona call it will have 3 times the amount of calories than the same amount of bread from the left.
I won't explain why, you're not worth it.
And you seem to have missed out the MSG, grease covered fat burger on the left, and the cheese,

why am
i

h
e
r
e

>>75584877
I'd do something in-between, to give a little more rest, calfs, biceps, situps, anything.
Two workouts in one day then rest for two days.
In the first workout I do incline press, an hour later in the second i'll do DB flyes.
Maybe at the end, press-ups to failure.

File: 1704891169893455.jpg (135 KB, 1500x1500)

135 KB JPG

>>75584930
>it will have 3 times the amount of calories
How?
It's the same weight.
> missed out the MSG, grease covered fat burger on the left, and the cheese
I guess american burger is shit then.

I wanna work out my abs and I started by incorporating crunches, leg raises, planks and some other exercises into my usual routine. I think it works out nice but I feel like my upper back is a bit stiff. I wouldn't say it hurts but it does feel uncomfortable. Is that normal when starting out or is my form just bad? I don't wanna get any injuries again. Lower back is fin.

>>75584911
Burgers are ideal lifting fuel

Everything else at a drive through is bad

>>75584726
okay maybe not every MA, I do MMA and I don't think I left even once without dripping in sweat. Especially at the end when we did either sparring or bag work

>>75585144
Even on CICO burger is fine.
Maybe avoid all the sauces, and skip the onion rings and the smoothy.
Big mac is ~600 cal.

File: 1718158345939232.png (501 KB, 444x960)

501 KB PNG

>>75584635
Please how is this attractive?
I think even fucking her would give you extra calories.

>>75585220
When you make it (FFMI >30), you stop giving a fuck what anime obsessed man children think and just do whatever tf you want
Your opinion literally doesn't matter unless you've passed 3/4/5 @<20% bf

Once you're there you'll realize how childish you're being about this

File: 1715873799857613.png (1.24 MB, 864x1536)

1.24 MB PNG

>>75585268
>anime obsessed man children

>>75585268
>you've passed 3/4/5 @<20% bf
Then it's cope

>>75585027
Sounds like bad form, so I'd say take it a bit easier with the ab stuff. I gave myself an injury with my hip flexor going too hard on weighted situps that took a year to recover so it's WAY better to just slow down than to go too hard and get set back an entire year.

Since it's ab shit you might also want to do one of the gym trainer consults if you have a membership that includes it. I wouldn't trust them for real weightlifting but they're probably alright for teaching form for ab exercises.

>>75584877
It's a net negative. Going to failure in the first place just increases recovery time without actually increasing stimulus for the muscle to grow or strengthen. Unless you have something really weird, like bad pectus excavatum that means your bench press just doesn't activate pecs like a normal person due to how the insertions are, you shouldn't do that.

It depends on your training. Are you trying to improve your bench press (strength gains)? Don't bother with isolations, just keep putting weight on the bar and keep your form good. Are you body building? Then maintain compounds and add a few sets to target specific muscles, but don't go to failure. Just do high rep ranges with enough weight that you feel a burn and stop there.

>>75582048
Personally I do everything manually using google to get nutrition info. I eat the same things week to week so it become second nature to know that my regular del taco meal is 1060kcal and 52g protein etc etc. If you want to use an app that's fine, as long as you're consistent with it. Same with a scale: most aren't actually calibrated 100% perfectly, but if you use the same one you can tell if your weight is going up or down over time.

Check and see if there isn't an open source privacy friendly version of the app, maybe /g/ would know.

>>75579937
balanced hypertrophy program
any examples please?

>>75585331
>Sounds like bad form, so I'd say take it a bit easier with the ab stuff.
Thanks, will do. I'll try to focus more on my ab muscles and maybe reduce the load. I easily overtrain so I guess I am prone to this kind of injury.

>>75585382
>I easily overtrain
Yeah definitely listen to your body, ANY kind of pain that's not strictly muscle soreness related to a workout you remember doing, stop and re-evaluate. Also strongly consider figuring out a routine or plan with a fitness instructor, if you have that option for free. Otherwise grab a plan from online.

For me the only ab thing I do now is the crunch machine and just three sets. Not even really pushing myself (since the injury) and I can feel I definitely have abs under my belly fat. If I just dropped like 15-20 lbs they'd be very visible I think. So keep in mind they're small muscles compared to quads or even arms so you don't need to train them nearly as intensely to get growth.

Doing gym and right after running for half an hour, after twenty minutes or so I feel what I can explain only as a runner's high: breath steady, an enormous amount of energy, no exertion running at all, I can easily lower my time/km by half a minute or more without issues.
It's so strong it feels like cheating.
Is there a way to start it faster? To have it during weighlifting?
Also even if I do cardio and lose weight I'm still slowly improving with all exercises with weights. Except bench.
I'm stuck at 5x8 50 kg (I know, not even lmao 1 pl8) for months, no matter what, even increasing rest time to 1.5-2 minutes between sets doesn't help, at set 4 and 5 my arms suddenly lose all their strength. What can I do to get better?

>>75585400
I am doing a lot of cardio so it's been a while since I have actually had sore muscles. I am using a plan I found online.
I am not going to the gym anymore, I kinda like calisthenics. Only thing I miss is a handy bar for pull ups. Those were fun.
Guess it's nice to know that I don't need to train the abs as much. I am pretty thin already so I'll see where that goes. I am pretty enthusiastic when it comes to this shit so it's hard to turn things down a notch.

>>75585401
Are you currently doing weight loss or strength training regimen? You really need to pick one if you've got all your beginner gains which it seems like you have.

The solution to progressing on bench is to decide to focus on that and do a program like starting strength, at least the part about the bench: three sets of five reps for working sets, add 5lbs to the bar each training day, 3-5 minutes rest between sets. When that stops working, shift to something like texas method.

Now if you're still fat I'd recommend getting your weight down to an appropriate bodyfat % and THEN start a lean bulk doing a strength program to get a solid foundation. Don't worry about bench you can progress that more efficiently later than trying to do that AND lose weight at the same time.

As for the runners high I have no idea. Cardio hates me so the only cardio I do is walking on an incline treadmill. I think you'd get something similar from pre-workout but the massive amounts of caffeine will fuck up your sleep recovery so I don't recommend it. Slow and steady really is the way to go for long term progress.

Testosterone is higher in the morning. For this reason some people train in the morning.
However if you want the most gains, does it not make more sense to do it in the afternoon? Such that recovery happens when testosterone is higher.

>>75570159
Hey anons, is it ok to eat only 1000 calories a day for a month? I'm going to do a diet on New Years where I'll have 400 calories of slimfast or another MRS then 600 calories of a protein heavy meal.

>>75585447
I see.
I doubt it is beginner gains since it's roughly a year since I returned going to the gym, but I will try changing with the bench and see what happens, thanks.

I'm 30 and I noticed over the last year or more my erections are on average not as strong, libido (just general horniness and getting rock hard randomly) isn't as on point either, I also noticed most of the time when I cum the pelvic movements (like kegel muscles) aren't going as crazy as a few years ago. Have anyone experienced this? I'm not atheltic but I'm not fat either, just kind of mediocre.
3-4 years ago I was at my peak skinny with muscles where i was 6ft 150lbs, had a good body, libido, great erections, great cumshots, etc. nowadays though I don't feel even remotely as top shape.
Could it be drinking alcohol most weekends, being +170lbs with minimal muscle, bad sleep, stress, testosterone imbalance, etc?

>>75584757
Get your bf to rub the knots out of your traps

>>75585279
Smol boi literally can't come up with anything than !!cope!! Lmaooooooo

>>75586087
Alcohol increases estrogen and cortisol
Opposite of what you want
Also you didn't really have muscle at 6' 150 sry you had to hear from me

>>75585778
Why the fuck would you ever do that shit lmao
Like at least eat 1000 calories of real food like wtf

Unless you're morbidly obese or training for something specific (food rationing??), I wouldn't do it for more than 2 weeks at a time and then take a week off

>>75585519
I personally believe your body as absorbs food a bit better when you train in the morning
I assume it's different for everyone but I could never get as big/lean training at night

>>75585377
That anon is retarded
Every single lifter regardless of where they start need to run a linear progression program to make it to intermediate as quickly as possible

Once you're intermediate, that's usually a sign your body is ready for more volume
Doing too much volume too quickly holds you back indefinitely and literally every noob who does it just doesn't understand that

Just run starting strength or SL and figure out what you're doing wrong

>>75586389
>Why the fuck would you ever do that shit lmao
I only have 20 pounds left to lose and want to just get it off ASAP so I can focus on running.

>>75585778
I did 1000-1500 kcal/day for three months (adjusted based on how much I walked that day) and lost like 30 lobs. Yeah you can do it, it won't kill you (unless you're already auschwitz mode).

Be warned that it'll kill your gains if you're not actually doing a proper cut. My numbers went to SHIT when I got back home and started lifting again.

>>75586087
Part of it is your lifestyle is just shit my dude, but another part of it you can't really change is aging. Once you hit your thirties, you just aren't going to be as libidinous (horny) as you were in your teens and twenties. Erections aren't as hard, you can't fuck as much as you used to, need more recovery time between fucks, etc. Obviously it varies by person how bad the drop off is based on genetics but almost everybody sees a decline start in their thirties and continue getting worse for the rest of their life.

>>75585331
>Unless you have something really weird, like bad pectus excavatum
I do, funnily enough. I feel chest during bench but not all that much. I'm just trying to grow my chest, which is why I started doing flyes.

>>75586460
>kill your gains if you're not actually doing a proper cut
How would you recommend preventing that? Lift and eat a lot of protein?

>>75586498
Yep, exactly that. I couldn't because I was traveling a shitton, but if you have access to a gym just do a 1000kcal/day deficit and lift as hard as you can and eat like 300g/day protein.

>>75586468
Same here, it's why I said it. My bench ALWAYS lagged way behind everything else and eventually I realized it's because my insertions are just way not normal and so I get half or less as much pec activation during bench that a normal person gets. I added flies and it helps a lot with appearance, even though it doesn't increase my actual bench numbers very much.

Flies and incline bench have done the best for me, never saw a need for decline bench since flat bench was enough.

For some reason chest presses always fuck my shit up, whether they are with a barbell or with dumbbells, they just don't feel right and they make my shoulders and arms hurt. I've already checked form with multiple trainers and it's fine, so I can only think I'm just not built for this lift in particular

What do? For chest I'm doing
>machine flys
>cable crossovers
>push-ups
Is that at least good enough for chest aesthetics?

For reference, I can almost do 1.5pl8 dips but my flat bench is stuck at 45-50 Kgs

File: Lean guy.jpg (106 KB, 1280x720)

106 KB JPG

To reach 12% body fat level and shown your abs you have to avoid eating any type of fat or only trans fat?

>>75584645
>starting strength
>1000kcal over
can somebody that is not a powershitter answer me? I want to be stronger at current size, not do 225 bench at 225 bw

File: file.png (179 KB, 494x566)

179 KB PNG

>>75587397
Avoid any types of carbs, because of de-novo lipogenesis, high insulin will always trigger more of that.
Fat is a way better fuel for any cells, see the randle cycle.
Nonetheless dont eat trans fats they are unhealthy, because oxidized.

File: Q.jpg (44 KB, 282x341)

44 KB JPG

When I'm on a diet at some point the fat will feel lose in some parts, specially the belly. Feels like some pockets of fat are just detaching, it doesn't hurt, it's just weird. Anybody ever felt that?

I can't afford a gym right now, but I've got two dumbbells with adjustable plates. Nothing too impressive, just over 9kg each if I put the same plates on each, and just over 16,5kg if I put all the plates on the same one. Kind of light, but it's what I have. I'm starting out with doing 50 hammer curls, 50 shoulder presses and 50 flat presses every day for now at the 9kg mark. Should I add something more for upper body, if so, what should it be? For legs I'm just gonna do bodyweight squats for now.

Do caffeine pills lose effectiveness over time?
They're a few years old and look just fine but I remember jumping around after taking them.

File: 1714561574196855.png (503 KB, 552x521)

503 KB PNG

What's best way to eat eggs?

>>75573777
Don't be the man of her dreams bro.
just be the guy she wants to fuck, your good guy-ness WILL rear its ugly noble head throughout the relationship, but you have to seal the deal first. Being a fedora wearing gentleman is not going to peak her interest.
Fake it til you make it, get your foot in the door, your semen in the fillopian tubes. Live and learn don't make the same mistake next time.

>>75588019
Anything but raw. Too many chances of getting your stomach fucked, specially if you are on a diet.

>>75583695
>minimize saturated fat
>maximize fiber
>maximize omega 3
>exercise and cardio

if all else fails, start taking statins

Are they martial arts where you can get away with not sparring or these things? I'd love to just go there and practice moves, improve my mindfulness and discipline get some good exercise but I'm not in it to go spar with some hot heads and get hurt or the likes. I'm almost 30 and I have a lot of responsibilities I can't get hurt over dumb shit

>>75588794
You could try fitness boxing, you don't need to spar/fight at all if you don't want to and the training itself is great exercise.

>>75588242
Worst advice in the thread.
Thats one way of getting clogged arteries.

You should have said something like
- limit sugar
- limit plant oils and trans fats
- exercise
- limit stress
- eat organic animal products
- DONT TAKE STATINS

File: 1718235060044595.jpg (101 KB, 768x960)

101 KB JPG

I'm in the average BMI and BF% is around 16%.
Would it help if I skip dinner every other day and just drink protein shake on those?
Because I can't maintain calorie restriction like that, but it should be calorie deficit in total for the week.

>>75588826
>DONT TAKE STATINS
It's the drug of CHOICE
Are you aromatherapy schizo?

>>75588831
Drug of choice to kill you and bring big pharma a lot of money while you are dying.
Just check out recent studies of elderly with low hdl/ldl and all cause mortality, too lazy to look it up now. But the reasearch is clear.
What statins dont do is minimizing oxidized lipids, minimizing vLDL, or inflammation, so what's the point?

>>75588856
Now I'm sure it's troll posting

>>75581184
God that's hot. Smother me mommy! I'm 5'4" and I want this too

>>75588827
You should never rely on refined protein slop for regular calories
Just skip the meal entirely and get your protein from whole meat during your other meals

>130lbs 4x10 on lat raises
Am I strong yet

>>75589023
I went from 12% to 10% bf by skipping meals and just taking 4 serving of protein powder.

>>75587979
I've had some issues with old supp pills causing food-poisoning-type symptoms so I wouldn't be a cheap ass and just buy new ones

>>75587932
This question gets asked in these threads all the time
Figure out how to make enough money to get the closest, most affordable gym membership then set a personal goal to be able to afford a home with space for your home gym

>>75587420
You're supposed to cut after you hit intermediate
You clearly aren't eating enough
1000 calories over what you think is your tdee will likely yield a pound a week gain or less based on your original post
If you were actually at a caloric surplus you wouldn't be stalled

>>75587397
You have to achieve the hormone output to keep you lean
So you need enough fat to make test on top of what gets pushed through from proper fiber plus 0.8g of protein per pound of lean body mass and then good whole grains for carbs and plenty of veggies for your fiber

It's easiest to get lean increasing activity and not changing intake to achieve your calorie deficit

>>75587258
On bench the bar should touch your nipples or below, you should arch enough for it to be a natural movement for your shoulders
Your forearms should stay vertical
There's no real substitute for heavy bench


>>75586457
Just keep running like lmao

>>75589034
How much did your hair thin doing that lmaoooo

>>75589088
>How much did your hair thin doing that lmaoooo
I don't have shit genes.

how do i change stronglifts 5x5 to a hypertrophy workout (10+ reps instead of 5)? i'd prefer to keep doing the same lifts and not learn a completely new program again.

>>75589092
You keep doing stupid shit like that, you'll learn really quickly that most things people here blame genetics on occur of their own stupid actions

>>75589102
How balding is caused by stupid actions?

>>75589112
>Overdoing caffeine completely impeding collagen synthesis
>Not managing stress/cortisol so your hair follicles get starved of blood
>Not getting enough fiber causing seized bowels leading to nutrient deficiencies
>Not doing cardio starving follicles of blood flow
>Over masturbation leading to micronutrient deficiency
>Eating refined protein or other slop devoid of micronutrients leading to deficiency
And so on and so forth

>>75589141
>Overdoing caffeine completely impeding collagen synthesis
Placebo
>Not managing stress/cortisol so your hair follicles get starved of blood
skill issue
>Not getting enough fiber causing seized bowels leading to nutrient deficiencies
you shouldn't be eating slop
>Not doing cardio starving follicles of blood flow
not related
>Over masturbation leading to micronutrient deficiency
no fap meme
>Eating refined protein or other slop devoid of micronutrients leading to deficiency
peak cope

>>75581307
Eat less, walk more, now lazy people drive around all day. Some stay at home to much.

>>75587258
Place elbow to be closer to the body. With dumbbells bench press. You make A frame with your hands. Take some time and find shorts how to do it right, see your form.

>>75581648
yes it makes a difference

Hey /fit/, I'm somewhat new to fitness, could someone explain to me what is allowed and not allowed if you want to go natty?
My objective is to be generally lean and fit, I have no desire to be a musclehead that can deadlift 300 kg with biceps larger than head. i'd rather be able to run 10 kilometers with decent shape.
What type of vitamins and supplies are 'fair game' for natty mode?

>>75589753
Anything but roids

File: 4850660922_9d24ab4fa3_b-2(...).jpg (171 KB, 1024x766)

171 KB JPG

my rear deltoids, infraspinatus, teres, etc, all feel undeveloped.
What exercises will help build the rear shoulder.

>not a drinker
>ate quite a bit on friday and was a little dehydrated
>had a teaspoon of some alcoholic drink
Since then been I've puking up all the water I've drank and every bit of food I've eaten. It's bad to the point where I'll puke or have diarrhea a few minutes after having a little water. What the fuck is happening here?

>>75590542
>had a teaspoon of some alcoholic drink
If you are being honest and it wasn't some shady moonshine or something else that might be poison, I doubt the alcohol is the problem here. Even a teaspoon of everclear is still less alcohol than a single beer.
It sounds more like you ate something tainted and have food poisoning. If you seriously can't keep water down and are getting dehydrated you need to seek medical attention.

>>75590584
Appreciate it bro