>>76557585
is there anything besides OHPs and lateral raises for side delts? Don't like the former bc it eats into my bench and don't like latter because it's boring and annoying to progress on. My apartment gym has a shitty cable machine so I have to do lat raises with dbs only

>>76557643
with the cable machine you can do lateral raises. otherwise with the db, lean on holding something and pull from the other side.

>>76557643
lat raises are literally all you need
you can also do upright rows but I've never felt the need to do extra work for my delts after my lat raises

>>76557652
cable kinda sucks because the stack goes from 10 to 25 to 40lb. No microplates either
>>76557655
guess Ill try upright rows and lat raise finisher

>>76557680
>guess Ill try upright rows and lat raise finisher
no, reverse

lat raises first to get the most out of the delts
then upright rows to get extra work into them but since they tired you do the upright row in which other muscles like the bicep can help

Why can't I feel my shoulder blades squeeze together during bent over rows if I use heavier than 5 pound dumbbells? I thought the normal starting weight was supposed to be like 45 pounds.

>>76557822
because your not squeezing them together?
and also if you use enough weight then they will never touch like they can unloaded

>>76557859
looks almost good

>deadlift
why? this does not make you big
and if you're set on it then why the hell would you rdl in the same workout
and why squat for a 3x5
small rep range is more for strenght work and if you want to get big you could skip the squats and add sets to the extension and curl to hit the legs really hard

For 3 days a week is it better PPL or full body?

>>76557585
inlaws got a shore house and now i'm going to be spending three or four days a week there. what's a /fit/ beach hobby to pick up?

>>76558017
running on the beach probably. And swimming.

>>76557949
depends on your schedule, goals, equipment
>>76558017
beach volleyball, swimming, surfing

>>76557949
Split doesn't matter, effort does

>>76558044
stupid and wrong

>>76557832
But why am I so weak that I can't squeeze them together with more than 10 pounds total? I slouch my shoulders a little, does that mean my shoulder squeeze muscles might be atrophied?

>>76558049
but what do you mean you can't squeeze them together
is the difference weighted and unweighted humongous or are you just being a silly billy

>>76558043
>depends on your schedule, goals, equipment
I need to be lean and build muscle i guess. I go to the gym so equipment is not a problem.

>>76558058
yeah ppl > fullbody in that case
or UUL if you prefer the exercises to be together(I prefer UUL and other U/L splits)

>>76558057
If I do the movement with no weight, I can easily squeeze my shoulder blades together. If I use 5 pound dumbbells, I can squeeze them together, but it's difficult and takes a lot of my strength. If I try with 8 pounds, I can't do it.

>>76558043
there's a gym so im gonna lift and probably go in the ocean and fight the waves. probably run on the boardwalk other days.

>>76558069
have you been injured there before?
do you weigh 50 kilos or something?

scapular retraction really shouldn't be that much more difficult with a weight that relatively low

>>76558066
How is a 3 day ppl better than a 3 day full body?

>>76558078
No, but I'm sedentary and have poor shoulder posture, I only ever walk my dog for like ~40 minutes per day, I haven't been doing anything else. And I'm a framecel, I only weight about 117 lbs.

i do l-sits and planks for abs. what else should i do?

>>76558103
try
benching, rowing, squatting/leg pressing Heavy AND doing 3(bis,tris,delts) isolations on top of that in one workout one after the other
not only will it take you 2+ hours, but you also won't have energy at the end and you'll be missing out on a few things(mainly the lower body)

fullbody only works for beginners (for like 1-3 months) and people who want "general fitness"

>>76558109
>117 lbs.
that'll do it
you're just weak
like really weak and light, you're skin and bones
your muscles haven't atrophied, you didn't have any that could
unless your posture is that of quasimodo it's not the thing stopping you
you need to dedicate yourself to slowly getting stronger and eating a bit more

>>76558120
not planks since they're useless
do leg raises lying, hanging
then dragonflys

>>76558131
But why am I 4x behind the normal starting point of 45 lbs? I'm not THAT weak on other exercises, it's just rows.

>>76558155
>normal starting point of 45 lbs?
where'd you get that figure?
from an average which you are not?
>I'm not THAT weak on other exercises
maybe, maybe not
>it's just rows.
are you actually rowing properly or just retracting your shoulder blades?

>>76558131
what should i do for obliques then?

>>76558175
side bends and as a last resort side planks

>>76557585
How often should I push the weight sled? I like doing it, and I have the option to do it twice a week, but it would go in place of something like RDLs or a unilateral leg exercise.

>>76558172
Yeah, I'm doing the movements properly. I'm pulling my hands to my hips, driving my elbows back, and squeezing my armpits together at the top. I can do that with ~45 pounds. But I don't feel anything in my shoulder blades unless I do it with 5 pound weights.

I have never ever ever been good with chest exercises. I'm gonna leave my comment that open ended cause I need ANY advice I can get

>>76558222
nice trips
https://bodyrecomposition.com/training/benching-with-the-pecs

>>76558066
>or UUL if you prefer the exercises to be together(I prefer UUL and other U/L splits)
I don't know what would be better. Do you have a UUL you can share? I'm currently doing PPL but i don't know if hitting only 1 time per muscle per week is good enough.

>>76558209
I recorded myself and saw that my form is horrible with higher weights. I tried doing rows with 10 pound weights, and I was unconsciously raising my upper back and flaring my elbows.

Why am I so fucking hungry during a deload week?

Is doing 25 pushups a day good for anything? I'm grossly out of shape (not fat though) and want to get a little more upper body strength.

>>76558352
your body is trying to recover/build but you're running on an empty tank

>>76558385
oh yeah makes sense. down 50+lbs this year so have been lifting heavy on a cut this whole time

>>76558209
>>76558348
I'm actually not even doing it right with 5 pound weights. For some reason my back gets insanely hunched over as soon as I try to lift the weights.

>>76558109
>117 lbs
anon you're a god damn skeleton. I've been there and there's nothing more to it than just starting with low (sometimes embarrassingly low) weights and just working your way up over time. So long as you eat enough you'll reach a 'normal' baseline soon enough

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Sometimes when I start doing crunches, after a while it feels like there's a sharp spike in tension as if were to cramp, but if I power through it then the crunches start feeling normal again. What is this? Is this what failure feels like for crunches? It's like it was about to cramp but decided not to, like if my muscles started turning gelo or something

I'm on 22.5lbs dumbbells for bench press, should I just switch to barbells now? For chest exercises?

>>76558585
I'm not that skinny, I'm just a framecel and manlet. I'm 5'8" and I have ~6.2" wrists, so I'm not actually that thin for my frame and height. And I'm not generally outrageously weak, I can do 5 good pull ups, 5x5 bench press with 25 pound dumbbells, and 3x8 bicep curl with 20 pound dumbbells, so my strength is generally at around a normal beginner's level. My row strength is just extremely bad for some reason.

My gf only cums when she’s riding me on top. I put in plenty of working with foreplay, being on top of her, doggy, all sorts of different positions. But she can only cum when she’s riding me. I imagine bc it’s her clit rubbing against me that gives her extra stimulation. How do I make her cum other ways?
I was hitting it from the back last night & she was close, but then she says “let me get on top of you”. She came almost immediately after that. What do?

>>76559357
I’m asking bc tonight it was an issue when I came b4 she did bc it felt soo good. She got mad I didn’t make her cum even tho I put in plenty of work, I was gassed desu.

>>76559357
>What do?
get off my website normalfaggot

>>76557585
Which Cordless Clipper should i buy for home use ?

>been drinking a lot more this year and feeling bad about it
>feel fat
>look fat
>lifts haven't gone down
>weight hasn't gone up
>waist circumference hasn't changed
is this body dysmorphia?

>been on a slow cut since December
>lost 30 lbs and 10% bf in the first 6 months
>lost another 5 in a month
>spent most of July and August yoyoing from week to week making shitty food decisions and floating around 12-13% body fat

Going to try to maintain after this week and then bulk for a little bit, but for my next cut, did I start fucking this one up for willpower reasons? Is my body just trying to tell me that 12% is as low as I should go? It's like I crossed that threshold and all my discipline started going out the window.

>>76559357
>>76559364
My dude, you've found a woman that knows what she wants and will actually make the effort to have it happen. That's like 1 in 7 million. Let her do what she needs to do. Be aware of that requirement, switched when she's close, then switch again to whatever you want. And quit trying so hard to make it happen otherwise. Foreplay and whatnot are fun, enjoy that, but get on with your life.

Women are really fucking weird about their orgasms, and there's often a heavy psychological thing going on, too. My own wife, who is confident, beautiful, and successful in life, is too shy to so much as touch herself during sex, which is a shame because 99% of her orgasms are clittoral and she could be cumming buckets the whole time I'm fucking her.

Take the W, bro. Let her ride when she wants to ride.

Being going to bed without looking at my phone or drinking water, still wake up in the middle of the night, still wake up in the early morning an hour or 2 before having to get up despite using earplugs. Looks like sleep quality is purely genetic. I know fat fucks who can drink a gallon of soda before bed and then fall in bed and sleep for 10 hours straight without moving even if a truck is outside their house.

>>76559701
Possibly, but it is worth noting that your lifts may have been able to improve more if it were not for the alcohol. Nonetheless, if you are comfortable with how things are going then it's alright.
>>76559729
>It's like I crossed that threshold and all my discipline started going out the window
This would be cut off point to know in the future, but it may have been a one time thing. You'll know for sure when you cut again in the future, so just be weary of it. If you notice it again, then I'd take it a bit easy and be less aggressive (assuming you're not trying to keep up appearences for external reasons).
>>76559857
There is always the nuclear option of staying up for the rest of the day whenever you wake up in the middle of the night. I've heard of people doing it as a last resort, but it seems to work.

im doing ppl and my chest doesn’t feel recovered after 3 days. im doing presses and db flys. is that normal?

>>76560084
If your recovery isn't up to speed, then you'll need to check your sleep (amount and quality), your water intake, caloric intake, and nutrition intake. Have any of those been less than solid recently (this is semi rhetorical btw)?

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I always start my pull day with wide grip lat pulldowns to train my lats via adduction and bias the upper region.
But at my gym, all of the traditional lat pulldown bar attachments have cushioning that make it impossible to tighten my straps properly.
So I wanna switch to a bare metal attachment, but the only ones they have are neutral grip. Picrel is the attachment I'm referring to.
So I can either do a wide neutral grip, or I can do an overhand grip just inside of the neutral handles on the ends (which would be slightly less wide grip). Which of those would be better for maximizing lat adduction and bias of the upper region of the lats?

>>76557949
If you want optimal gains, you need to hit each muscle at least twice/wk. So PPL isn't gonna cut it if you're limited to only 3 days. Full body would be your best option in that case. Upper-lower, with 2 upper and 1 lower could also work, but less ideal.

can i get away with 2 sets to failure 3-4 times a week ?

>>76560217
Even with 4x/wk, that's only 8 total sets/wk, which is quite low volume. You can still make *some* gains obviously, but not as much as you'd make with 10, 15, or maybe even up to 20 sets per week.

>>76559857
Do a sleep study, probably sleep apnea. You could get a mouth piece to help you breath better or they might go the CPAP machine route

So I increased my training to Monday Wednesday Friday upper body only. I am seeing nice results but my joints kinda hurt. What do I do?

>>76559857
>>76560240
It’s sleep apnea. If you have Apple Watch sleep tracking look for a bunch of tiny awakes around 3am. You can try to fix with mouth tape but cpap will fix it quick.

>>76559741
A lot of guys, when they're boning their girl, they'll push her hand away if she starts rubbing her clit because they think it emasculates them since it means their dick isn't enough by itself. Maybe she was with a guy or two who was like that.

>>76560183
>Full body would be your best option in that case
I see. Got any routine you recommend?

>>76560356
>upper body only
yikes senpai

I moved 26k kg of kettlebell in the last few weeks before noticing that I ALWAYS round my back on EVERY swing. I don't feel myself rounding my back. It's not obvious to me on video of my swings. I am never intentionally rounding my back. But after my lower back started to hurt and I tried holding a broom against my back - yep, it rounds.
why couldn't I have learned this in school instead of nothing?
is there any guide on swings that's actually exhaustive with tips on how to confirm you're really doing it right?

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>>76560555
>kettlebell swings

>>76560571
I'd injure myself even faster doing barbell deadlifts.
... is there any guide on heavy deadlifts that's actually exhaustive with tips on how to not round my back?

Is 10,000 IU daily vitamin D unsafe?

>>76560625
apparently lots of vitamin D *and* lots of B12 is bad and encourages the calcification of arteries. Life Extension's multivitamin has a warning about it since it has enough B12 to supply a Red Bull factory for a week.

>>76560448
I don't have a specific one, but since you're doing full body, I'd recommend a routine that's as minimalist as your goals allow, so you aren't spending forever in the gym every time you go.
If you just want the best bang for your buck on muscle growth and don't care about anything else, prioritize highly stable machine exercises that are compound movements (target several muscles). ex: machine chest press
If you want a more maximalist all-in approach, do the same but with more isolation movements. ex: pec deck fly
If you want more real-world strength and athleticism carry-over, prioritize free-weight compound exercises. ex: barbell bench press
Whichever routine you go with, analyze it carefully and avoid redundancies. ex: no reason to do both BB and DB bench press

>>76560633
nah, take vit d3 with k2 to transport it into the bones. i take half of it daily

>>76560625
That's a fucking truckload, I've had friends get recommended 5,000 daily for deficiencies from doctors. I take 3,000 3-4x/week during the winter seasons when I can't get enough sun

I'm stuck at 10 pull-ups. Can't do more. My goal is 12.

What do (you) do with the plastic cups in whey packs?
I have a dozen of them now.

>>76557585
I want to improve my OHP.
Wich routine should I follow
Right now my lift
Thuesday OHP 3x5
Dips : 2xfailure


Friday :
OHP : 3x5
Dips: 3x5

Should I add One more day or add an extra excersice.
I only have barbell

>>76560356
2 days of rest not 1
>>76560625
no
>>76560761
5k is barely enough
definitely not enough in the winter

Is it better, worse, or neutral for gains to rub one out before a workout? If better/worse, does the amount of time between whacking it and exercising matter?

>>76559741
Thanks anon. Good advice

>>76559357
have her tuck her knees to her chin and start pounding

>>76560356
https://www.youtube.com/watch?v=MpTTn6k2Q9M 's suggestion is
1. change something
the end. A slight change even while technically doing the same movement involving the same muscles and joints.

I pulled my back.
I'm planning on just taking it easy on workouts until it's better.
Any other advice?

Is turmeric a meme? There’s hundreds of videos on YouTube describing the dozens of benefits drinking it as a tea everyday will bring you. But if that was all true the government probably would have made it illegal already.

This last week, I've been beat to hell and back. I have been sleeping enough, I'm pretty sure, but I've been out of gas. My workout routine is not high caliber: it's probably what most people would laugh at here, either because I'm admitting to being a casual or because they are much better than me (or both).
But this week I've been...either just generally fatigued or sick and I don't know what's going on.
Aside from going to a doc (if this persists I will) are there things that cause...'workout burnout'?
>>76561875
As a believer in tumeric, the people saying it is an end all beat all are trying to sell you something the same way people who say essential oils solve everything are. Tumeric definitely helps a little. But don't sell your soul or house for it.

>>76557585
I talked to a grill today at the gym, how do I get better at doing that? I'm not always a sperg but I seem to have become more awkward due to social isolation. Akward with anyone I meet for the first time.

>>76557585
I have pain on the soft part to the right of my kneecap when I squat. How fix?

>>76558049
Now I checked if I can do inverted rows, and I was able to do multiple of them easily. How is it possible? Aren't inverted rows equal to pulling over half your body weight? That's like 60+ pounds. How can I do multiple inverted rows, but I can't correctly do a single normal row with a fifth of that weight?

>>76559701
>>been drinking a lot more this year and feeling bad about it
>>feel fat
>>look fat
this is probably all alcohol-related. cut back (ideally stop) drinking for a few weeks/months and see what happens

>>76561329
>5k is barely enough
Must be nice being able to freely talk about stuff you know nothing about. I've had several doctors tell me my 3k/day is more than I'll ever need for winter time

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I'm tryna do split squats/lunges but the dumbbells are at a point too heavy for me to grip
Like, I'm trying to load my legs but I need to let go mid-set to rest my arms
Any tips?

>>76562365
Use straps or graduate to a different lift

>>76561097
Please help

>>76561097
Dips aren't gonna help you much with OHP, do more lateral raises/tricep extensions/dumbbell OHP

>>76561875
it has it's uses but watch out for the aluminium that comes with it

>>76562213
https://www.youtube.com/@TheKneesovertoesguy

What split should i do for bodybuilding if i want to train 5-6 days a week?

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when i lay supine and lift my arms above my head on the floor and lower them down trying with weights, i feel my left shoulder destabilzed, wonky, it does not slide back in and out of the rotator cuff. any idea what kind of exercises i can make? i dont even know what exactly is wrong. how can i determine it?

>>76563238
The split that makes you enjoy going consistently. But really, if you need ideas, consider PPL + cardio/abs. You can work it a bit differently depending on what you enjoy, such as PPLx2.

has /fit/ actually fallen or are the rose tinted glasses on everyone's eyes

>>76563611
?

>>76563617
if you didn't have breakfast this morning how would you feel

>>76563611
All niche sites ebb and flow due to the infiltration of mainstream attention because of how naturally easy it is to access a website (just type/click an address). If there is a barrier to entry then it can be impeded. This can be seen, for example, on dark net websites which require a base level of technological knowledge to access them.

Anyways, all I've noticed is the occasional spill over of other board topics having baity OPs that generate 300 replies (but perhaps that was there all along and I'm senile).

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Do these things do anything or are just a meme? Asking from grip strength perspective.

>>76557585
Is it normal to start mirin old dudes at the gym more over time?

>>76563837
In a gay way or a fatherly way? A little of the former is fine, and the latter can be healthy if you use it as motivation.

>>76563761
If you can use them consistently and with progressive overload like any other exercise, they can be useful. Many find it easier to include other forms of grip exercise (like deadhangs) into their routine, fwiw.

>>76563761
they're also really good at giving you crippling RSI for 2 years that makes you spend lots of money on ergo input and fear losing your comfy desk job, which is what I got after /fit/ shilled grip strength to me.
the muscles, the tends, everything in the hands is small, and typical attitudes like going to failure, seeking a "burn", is going to really hurt.

>>76563761
a lot of grip strength comes from the forearm muscles which you're not hitting much without some flexion. But for the hands exclusively they do a good job.
Be warned that the cramps are really bad. If your job includes a decent amount of writing or typing you could be fucked

Hey guys, does doing physical activity during a fast accelerate processes like autophagy and other stuff? I mean logic would imply that you hit ketosis and autophagy faster if you do something that actually burns the glycogen and whatnot, but I didn't find anything dealing specifically with that

>>76563878
Is this true for getting a test boost from seeing attractive women or is this fake news and haram?

>>76563238
one where you don't train 5-6 days a week

>>76563611
the whole website has been steadily declining in quality since at least 2016

>>76564144
>Hey guys, does doing physical activity during a fast accelerate processes like autophagy and other stuff?
maybe? don't know
what makes it go way faster is dry fasting
and physical exercise while fasted is really difficult

>>76564605
I meant less intensive exercise, like taking a 3 hour walk, not running or going to the gym
And there's no way in hell I'm doing a dry fast, especially with this 40 degree weather, I slam down like 4 liters of water per day minimum and I still feel like I'm dying
A dry fast just makes you lose water weight, I don't really care about that so much

>>76561329
>>76561818
well turns out I am sick with flu or something so maybe that is the reason, I thought lack of recovery time was getting to me, today was supposed to be a training day but my muscles still feel sore after workout two days ago and they usually aren't the day after. I am taking today off since it seems like I haven't recovered after last training and doing more before I recover would be a waste. Is there any actual smart information about adjusting the schedule when sick and how that affects training and recovery?
Also should I take any supplements to make recovery faster? The only things I am doing now are gainers and creatine.

>>76564824
>. Is there any actual smart information about adjusting the schedule when sick and how that affects training and recovery?
yeah you stop training
and go into a calorie surplus
keep the body warm
>Also should I take any supplements to make recovery faster?
10g vit C
2,5g NAC
real honey
garlic
>I am doing now are gainers
stop

>>76564875
What's wrong with gainers?

>>76564887
>what's wrong with eating straight sugar
geee I dunno

I do calisthenics only and I feel like my progress in pull ups is lacking because my grip is too weak. I can feel that my back and biceps can keep going but my hands tend to give up.
What exercises should I do to make my grip stronger, ideally at home? I've tried these hand grippers but idk, I can't really feel it

Supplement company i bought whey and creatine from also gifted me a whole box of BCAAs. I dont reallly get what it’s used for and a lot of people online say that it’s useless. Would it hurt to use them?

>>76565064
>Would it hurt to use them?
it definitely would not hurt

>I dont reallly get what it’s used for and a lot of people online say that it’s useless.
in marketing it's for "supplementing the body with essential branch chained amino acids" or something like that
now seeing as you are eating protein from meat dairy and eggs (which you of course are right?) you don't need anything extra since that protein is complete
maybe on a plant based diet they would make sense but I don't think I've seen vegan bcaas so yes they are in fact useless

Can I get stronger abs by training with repetitions? There arent a lot of weighted exercises for abs

>>76565182
Are you asking about at home or at the gym? 2 very different answers here

>>76565204
At the gym. We have one machine here and it sucks so I'm trying to do situps and leg raises but the repetition ranges go over 20 almost so I wonder if these actually work for strength and maybe size

>>76565218
Yes, that's the problem without having weights to use like the ab machine. You can try harder movements like dragon flags, or use ankle weights while doing hanging leg raises. Once you get to the 15-20+ rep ranges your muscles will be more trained for stamina than strength though. Yes they'll be "stronger" in a sense, but you need the progressive overload that actual weights provide to build strength

>>76565233
Haven't tried the dragon flags yet but they seem like a big jump from doing situps. I'll try to use small dumbbells doing leg raises.

Do you know if there are different "parts" to the abs? It's one muscle afaik, however when doing crunches I feel mostly the upper side, and with leg raises mostly the lower side. I was thought it both trains the entire muscle, so is it just a feels thing?

>>76565261
>when doing crunches I feel mostly the upper side, and with leg raises mostly the lower side
You answered your own question. This was exactly what I was gonna reply with.

>>76565264
Glorious. Besides this I also do one sided dumbbell sidebents. But I fully lower and fully contract when going down and up. Not sure why, but i heard training obliques might be a good idea for core stability when doing heavy standing ohp (which in trying to do). I don't have a question, but maybe you can share your thoughts?

>>76565306
You heard right, but you also need to build/stabilize upper back for OHP as well. One of the worst things you can do during OHP is arch your back, it's the most common way to injure yourself during it

>>76565345
I arch my back a tiny bit, enough for the bar to move Infront of my face without me having to move my head all the way back.
What do you suggest for upper back? Besides rear delts I don't really do upper back. For back I usually go pullup, row and zercherdeadlift because I think it's fun. I used to do shrugs but dropped them for no good reason

>>76565356
Fully bent over row that is, no machines

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>>76565356
>What do you suggest for upper back?
Nothing beats chest supported rows. Either t-bar row or sitting machine version. You can also do rear cable flies if you have one of these machines, I do them without the handles
>I used to do shrugs but dropped them for no good reason
The reason is "they're a meme". Few lifts are as big of a waste of time as shrugs are

>>76565408
I'll add in chest supported machine rows then. I did them in the past but new machines replaced them and I didn't like it. I almost exclusively to free weight since a few months.
Rear cable flies is something I do, but one armed. It's hard to keep track of progress for me because progress is really slow, I don't feel like I'm training it properly. I tried some free weight stuff like a very wide barbell grip and doing "rows" for rear delts but I have to see how it goes. Maybe I don't do enough considering it's a small muscle that recovers fast

Any way to reduce eating time? Cooking dinner takes like an hour alone. Can't be eating like shit anymore though. I did that in the past and I need more fiber in my diet and just overall healthier food. Takes me like 2 and half hours to cook and eat dinner though and then another 2 hours to eat breakfast and lunch. Thats 4 and a half fucking hours a day.

>>76565563
Marry an Amish girl, your total cooking time will drop to 0

>>76565563
>Cooking dinner takes like an hour alone
The fuck..? Even my longest meals take like 15 minutes, tops. You carving up the whole chicken yourself? Harvesting vegetables and spices from your garden?? Heating up your oven manually with a bike machine that creates your own electricity???

>>76565563
eat more easy food like eggs, pasta, oats, which just need a pan and 5-15 minutes.
or more instant food like protein bars, canned sardines, and fruit.
or cook dinner and lunch at the same time and reheat dinner later.
What are you making? A seven course meal?
there's less-shit protein bars with fiber like No Cow and IQ Bar. SafeCatch tests for mercury. Kaizen pasta's great for fiber. You can get avocados. There are a lot of vegetables that you can cook in a pan with salted water and just eat.

anyone else dealing with something that feels like a trapped nerve between spine and scapula that tingles when standing??

>>76565695
Crockpots will save your life in this respect. As a single person you can make three dinners in one prep session.

>>76565750
Drunk as fuck right now, sorry, your primary limitation is how long the food will last after cooking. Most foods that's about three days.

>>76558232
The best advice itt and it just gets ignored. This is why no one helps dyels and just mocks you guys. Fuckin faggots. Based Lyle McDonald old lore website posting

>>76560236
Retard. 4-6 sets a week can be optimal for some people. Depends on if you train like a daffodil or not. There's no human alive who needs 15 let alone 20 sets a week if they don't leave a ton in the tank. You're telling me you can do 20 sets of preacher curls to failure a week? Of course not. But you could do 4 sets of preachers to mild discomfort, 4 sets of barbell curls to mild discomfort, 4 sets of incline curls to mild discomfort, 4 sets of Bayesian curls to mild discomfort, and 4 sets of dumbbell curls to mild discomfort. This isn't even counting fractional sets you get from pull downs chins rows etc

>>76564605
>one where you don't train 5-6 days a week


Holy chad

I didn't get any results on 4pleb poll search regarding pj braun it Blackstone labs. There is conspiracy theories about the house or even our own government poisoning us, selling fake stuff, or even purposefully lowering test or raising estrogen to keep us subservient. I thought since that case was high profile especially on the internet
,and that his business partner was from memory was extremely Jewish . Also black stone or black cube is like Jewish or satanic cult symbology. The recent shooter in Atlanta which is like luigii x 10 but hidden was not supposed to be targeting NFL executives and missed he got a CEO of Blackstone that was An equity firm buying up homes. How is it pol and fit have not intertwined

>>76565768
It's so funny that you niggers talk about people "training like daffodils", when the only reason you wanna believe low volume works is cuz you're lazy and wanna do as little lifting as possible.
It's not a matter of 5 sets to failure vs 10 sets to mild discomfort. It's 5 sets to failure vs 10 sets to failure. If you can't do 10 sets to failure, you're a fucking pussy. And obviously 10 sets is gonna be better. Name a single positive pursuit in life where doing it less gives you more results.
And nobody's saying to do 20 straight sets of preacher curls. But 10 sets? Plus indirect work from 10-15 sets of overall back work? Totally doable. Especially if you go to the gym 3x/wk. You're telling me you can't do 3 sets of preacher curls to failure in a workout?

>>76565971
Post body with timestamp and I'll do the same and everyone will kek at you, and your "15-20 sets to failure a week'

>>76565971 (me)
>Especially if you go to the gym 3x/wk
Especially if you train each muscle 3x/wk***

>yeah bro I totally train my quads to muscular failure 3 times a week

Lol

>>76565975
Nah, im good faggot. It wouldn't prove anything anyway. Anyone can get big doing anything if they blast roids and train long enough.
Mike Israetel's a retard and you shouldn't listen to most of what he says, but he has bigger arms than you. Doesn't mean anything.

>>76565971
>Name a single positive pursuit in life where doing it less gives you more results

NTA but that's actually everything you do in life. If I want to learn Spanish it would be better for me to learn Spanish a couple hours a day instead of doing it non stop 24 hours 365 days until I pass out from exhaustion and skip work and get fired and then evicted and then starve to death. Stupid example but you posed a stupid question.

>>76565989
Thanks for the concession. Enjoy doing 20 sets on the cable stack per week per muscle all for no gains

https://www.youtube.com/watch?v=apnoB9Tlsig

thinking about following this regimen until my bench, bar, cage, and pulleys come in 3 weeks

How gay is it for me as a dude to do this?
I'll add rotator cuff, forearm, neck, lowerback calves, shins separately.
for context: havent worked out regularly in 5+ years, used to be mega jacked ten years ago.

>>76557585
Need some lifting straps for pulling lifts while my elbow tendon heals. Will the basic wrap around ones suffice for this? Or should I get ones that properly secure around wrist?

>>76566052
pretty gay. Calisthenics has manly progressions and minimal equipment needs and all of it improves your core and general athleticism which'll help you avoid immediate injury when your gear arrives. Do one-arm pushups and one-leg squats, or regress to easier variations as much as you need to. There's also ground movement, bear walking, etc., and gymnastics shit like dragon flags.

>office building has a cable machine but subpar barbell
>home gym has a pretty gud barbell but no cable machine
>want to use both but don't want to split workout in two trips
what do

>>76566184
Create a routine with Day A doing all office shit, Day B doing all home shit, then alternate. Or just get a gym membership.

My biceps are uneven. I've got a coomer hand. Will they eventually even out if I lift?

>>76557652
Is leaning and performing one at a time superiors to doing both at once ehile standing

>>76565641
Sorry I don't eat microwaveable food. Disgusting fat shit. Any healthy large meal made up of whole foods when bulking easily takes an hour.

>>76566344
I don't either dipshit. Lol cope harder

>>76565695
I just said I'm looking to eat healthier, why are you recommending instant foods for? I already eat enough eggs during the morning. Dumb fuck.

>>76566349
Ok what do you eat that takes only 15 minutes to cook for a meal during a bulk then genius?

>>76566349
Mommy still probably cooks your meals for you.

>>76566370
>>76566372
Blatant samefagging lol. He just can't cope

>>76566373
Probably because it is. Seriously how fucking retarded are you.

>>76566052
why train like a woman with bands when you have dumbbells?
>>76566126
>lifting straps for pulling lifts while my elbow tendon heals.
don't lift if you've got an injury moron
>>76566184
take the barbell to work
>>76566289
yes

How bad is the 5x5 rep scheme? Im autistic and like how the program looks aesthetically. People say 5 reps are the same as 30 in terms of hypertrophy right?

Jason blaha and Alex leonidas seem to promote 5x5 for bodybuilding 5 heavy sets is still 5 heavy sets too. Im only doing 1 leg movement followed by 2 push pull movements and then isolation

>>76566644
>People say 5 reps are the same as 30 in terms of hypertrophy right?
wrong

checking the digits

>How bad is the 5x5 rep scheme?
depends on your goals

>>76566651
Look though, linkrel is the video
https://youtu.be/S9JmHi81coU?si=IAxlLGsE0Aunf7Dp
>goals
I wanna be bigger, stronger and do a program that doesnt beat up my old man joints like bb programs like ul does. Don't know why lower rep ranges with a good 5x5 principle doesn't flaire up my elbows shoulders or knees. Ofc I will reserve 3x8-12 for isolation

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Aw shucks, I forgot the pic
>roblox
Shut up lol

>>76566686
>I wanna be bigger, stronger
stronger - 5x5
bigger 6or8-12or15
>a program that doesnt beat up my old man joints
definitely don't do 5x5 then
>>76566692
fuck off and talk to jewgleai then and quit wasting my time

>>76566599
>don't lift if you've got an injury moron
It's been months. I cant fakking sit around forever man

>>76566714
your rehab?

>>76566699
I do 5x5 right now but I'm getting fomo. Also retards usually do 5x5s with their 5rm like idiots. 7rm is what I use

How often do u wash ur sheets?

>>76566920
when I feel that they are dirty enough to do so or smell

ideally I'd wash them once every two weeks but ehhh

Is benching 27kg (including the bar) good as a 340lb /fat/?

I could probably add more, but this allows me a good 20 reps 3-4x per week without hurting afterwords

>>76567130
why the fuck are you doing 20 reps

>>76567175
I had pneumonia last year, what little strength I had went to shit and my physio suggested I do 4 x 5 reps of a lower weight until the muscle structure improved.

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Is 3x8 superior to 5x5 because it pushes your muscle more?

Should i skip the gym until i feel better from my cold? Should i prioritize more protein than usual?

>>76567436
numbers are neither superior or inferior to numbers
>>76567523
>Should i skip the gym until i feel better from my cold?
assuming you're still recovering from it which would make your lifting worse, yes
>Should i prioritize more protein than usual?
just a caloric surplus to help the body recover
plus >>76564875

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I only have 30 minutes a day to workout. I asked ChatGPT to create a plan for me, what do you anons thinks about this? Currently I do upper power, legs, back/shoulders, chest and arms, and run once a week

>>76567436
i think it depends on whether you want to get stronger or build bigger muscles. more reps usually is better for hypertrophy, not necessarily more strength

>>76567553
looks pretty good. i usually try to pplppxx. sometimes its turns into push/pull/legs/upper. my chest feels like it takes at least 4 days to recover though so sometimes i only do it once a week

>>76567553
I think you should kill yourself and ask chatgpt how to best do it

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Is this game good for you?

my biceps feel good to go two days after pumping. but my triceps feel like they need 3 days rest. is that weird

>>76567601
>my biceps feel good to go two days after pumping. but my triceps feel like they need 3 days rest. is that weird
A deep secret of the universe is that rows are a tricep lift, so you might be overusing them.

>>76567605
that sounds crazy but you might be onto something. they do feel a little more tired on the pull day when i think they shouldn’t be used. but they are

I've been going to the gym for 3 years, my form is shit, stuck at 80kg bench press and hurting my shoulders,12kg dumbbell biceps curls, 6kg triceps which I don't feel sore after 10 sets..

Should I hire a personal trainer for a month just to teach me correct form? How do I stop being a fag, whats my issue?

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Do I need to also take copper If I am planning to take zinc?

picrel is my blood work

I got a nasty head cold about a week ago and recovered but I have had nagging sore muscles ever sense and need to take like 2-3 aleves a day, Never take pills like that, every few years do I need to.
Wtf is wrong with me?

Just spent 3 hours eating 2100 cals, is that normal? Have 1500 left for the day. Don't want to eat ever again.

how can i really blast my back? i do pulls and rows and rear delts but they don’t feel really blasted even if i try to go heavy

>>76568068
Then get better form. If you're doing 3 lifts, at least 3 sets each, and you're not feeling it, then you're doing something wrong

>>76567644
slavs eat lots of potatoes already which have copper. idk tho to answer your question

>>76560555 (me)
Geoff Neupert has "Systematic Core Training For Kettlebells" which is designed for 10min core work before+after training, which is helping. It's some Original Strength and some his own focus on reflexive intra-abdominal pressure.
for swing form, S&S is enough, I just didn't have the athletic background to read its cues with the appropriate emphasis. And, I knew my form sucked but did a lot of volume anyway, with the hope that heavier weights and practice would lead to auto-correction. I spent too many years in a chair for that to work.

>>76567652
Iunno some colds fuck us up BAD. Just wait a few more days. Shit sucks but that's life

I'm a 5'8" manlet who has ~6.2" wrists and ~7.7" ankles. My baseline weight is ~117 pounds. What's my strength potential? How much might I be able to lift on the three main lifts? Do I have any chance of surpassing 1000 pounds?

>>76568635
>My baseline weight is ~117 pounds
Are you a cancer survivor??? My brother died from cancer and he weighed 112 pounds at the end

can you or are you allowed to eat less protein on your rest days?

>>76568649
No I'm just a framecel. I have 6.2" wrists and 7.7" ankles.

Why do women who lift half as much as me look more muscular than me?

>>76568716
Because they're lifting half as much on purpose? Or have better form than you? A lot of guys in my gym "curl" 45s, but only because they swing them up like dipshits. I bet if they had strict form they'd barely be able to do half that

Hey guys, so I bought a length of rope previously as a fetish thing but I recently got a foot injury and I instinctively wrapped the foot with the rope and it felt so much better that I GOTTA believe that this is something people have done intentionally to aid healing. So does anybody know about if there is a right or better way to do this? And like, an ace bandage won't do it, it can't get tight enough to provide real support.

>>76568793
>it can't get tight enough to provide real support.
You should start lifting, then. You'll get strong enough after a while to be able to properly wrap a foot

Took another 2 hours to prepare, cook and eat dinner today and clean everything up, cooked 500g of chicken breast with spinach plus 1kg of roast potatoes. Had to weigh everything out too. Chicken takes easily 30 minutes to an hour to eat.

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>>76557585
can i get any gains by lifting 2 days a week? if i lift 3 days a week i'm exhausted, i get flu-like symptoms and can't perform at anything else except gym

>>76569118
See, this is how we know you're making shit up. A single chicken breast takes what, 6 minutes to cook on the stovetop? Slice it in half so it's not as thick and it takes less

>>76569126
*any*? yes. *good* gains? not really. also lol:
>those """""routines"""""
>not showing the roids needed to look like that
social media is so goddamned retarded, my god

>>76569126
can't read it and this looks like a dogshit infographic

>>76569118
Oh it's you again. I made dinner in less than 25 minutes. Pork chops in the skillet and vegetables in the air fryer, rice cooker took the longest. I started it and stared my at phone for like 10 minutes before starting the other stuff. I dunno what kinda rich person bullshit you're trying to pull but you're doing things wayyyyy wrong

>>76567634
Try alternative exercises. Check your sleep endurance and quality. Check your diet. Consider bulking by a larger margin.

>>76568650
what are you doing on rest days?
recovering
from what?
from training
what does training do?
it damages the muscles
and what is needed to repair them?
protein

lets say you worked out on wednesday
on wednesday you need all your protein
and on thursday almost as much
then on friday you can go lower

>>76569132
Nah it takes like 20 minutes easily. You probably eat uncooked chicken or some weird precooked crap.

>>76569148
>airfryer
might aswell deep fry your food.

>>76569407
>he's actually, legitimately digging himself deeper
It's not even amusing anymore, it's just pathetic.

>>76569126
No, 3 times per week is the least for any sort of gains. If you're exhausted go to bed earlier. Stop watching porn at night and go to bed straight away. I'm not sure what you do on a day to day basis whether you go to work or school but during your free time eat, wait an hour and then go to the gym, get back home eat shower and go to bed. Its that simple.

Not sure how to ask but:
>take cum stack at 10am
>go to gym 11am
>blow a load at 1pm

Do I need to take zinc/ my cum stack again to refuel for tonight? Or are they supplements I ate earlier still being absorbed and used?

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>>76569748

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>>76562980
It has aluminum in it ?

Barbell rows are so cool

>>76569831
How do you do them? I don't get it. I can do pull ups, inverted rows, RDLs, and I can do planks for over a minute. But when I try to do rows with just 10 pounds, my form immediately goes to shit. I hunch my back and flare my elbows like crazy. I don't fucking get it. Why can't I do them??

>>76569775
I know I’m regarded just please help

>>76569918
I posted that reaction image because I have no idea and it was pretty much my exact face. Take your meme shit elsewhere, anon.

>>76569795
I'm not sure if it's natural or the production process or the fact that almost all of it in the world comes from india
but yes if you're going to be supplementing it more than once a week you might have to worry about the aluminium

>>76569885
Just rdl and pull. I used to be really fucking uncoordinated but bb rows are literally a hip hinge. I also found my own bar path which helped me a ton.
Zero lower back fatigue

>>76569126
>can i get any gains by lifting 2 days a week?
Yeah but you have to do the same volume as is effective for any other number of days. The only number that doesn't work is 1.

actual dumb question:

if im on a cut
and i eat say 1600 calories a week
i prep food for 3 days
but one portion has a days worth of 1700 calories
while the others have 1400

does it matter?

are lat pulldowns and pullups redunant?

>>76571696
>and i eat say 1600 calories a week
1600/day, you mean. 1600/week might kill you.
>does it matter?
No. Diets/cuts typically last 6 weeks at minimum, for fatter people they'll last months, even 1-2 years if they're real big. In a 3 day stretch like that, it won't matter at all. You definitely be slightly hungrier on those days, though, so try to balance it better

>>76571722
>1600/day, you mean
woops yeah
>it won't matter at all
okay!
>balance better
i sort of cook for 3 days
weigh out the stuff i cook
but portion each day out by eye

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High protein diet making me wake up in the middle of the night to piss. Losing sleep hard. It's infuriating.

Anyone else experience this issue? Possible solutions?

>>76571711
Ya do sum rows

>>76571785
Congrats to melitus diabetus

>>76571825
Been tested in the past and I don't have any other symptoms.

>>76571711
What a stupid question, depends on your goals.
>>76571696
no it's about a net for the week, or month
>>76569415
>3 times per week is the least for any sort of gains
stop giving advice when you are a retard. https://pubmed.ncbi.nlm.nih.gov/35069251/
Frequency of training doesn't matter as long as volume is equated
>>76569126
read above
>>76569118
get a sous vide machine just bag the chicken toss it in the water bath and walk away

Got any recs for buying barbell/dumbbell sets?

>>76571855
Shut the fuck up bitch you don't lift

>>76572143
Buying used to save a shitload of money, Craigslist/Facebook marketplace. Adjustable dumbbells save a TON of money but are real expensive

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is this the cheapest I can get? where do you guys get your whey?

>>76572396
Not even close. There's other brands that are cheaper. How good they are compared to ON, though? That's another argument
>where do you guys get your whey?
Amazon, primarily

>>76572170
Maybe you should "lift" a book up to your face and read it then you wouldn't be such a retard. Until then take your uninformed shitty "advice" and fuck off. Oh and post body

>>76572464
>post body

8=====================D~ (you're gf)

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>>76572558
fucking based

Does Tylenol affect gains/recovery? I have a headache.

What the fuck kinda training do I take tf up if I just wanna get into the gym, do my workout and straight up fuck the fuck off?

>>76572558
>you're gf
>wont post body
>t.DYEL shitskin confirmed.

>>76572396
you can't beat the taste and price

Is my chest only going to look big? if I'm squeezing it together with my two arms?

>>76572662
no, wtf?

>>76572662
Not noticeably

>>76572748
Certainly not. Put on more mass with proper bulking and you won't need to flex to see some 3D shape to your pectoral eventually.

I started strength training, and on chest days, I start out with either flat bench press or incline bench press. Later on those days, should I do floor flyes, or should I do bench flyes? Which would maximize strength gains?

>>76567700
Space out your meals throughout the day, anon.
>don't want to eat ever again
If you put enough space between meals then this won't be a problem. That is to say, you will still feel satiated from your meals of course, but you will eventually be able to consume more.
>>76572667
ESL/intoxicated? Anyway, I think what you meant was "what kind of routine do I do if I want a quick workout?" The answer is something brief that covers all your muscle groups over the course of a week. You could do PPL, or an upper/lower split, or a full body split. Regardless of which one you choose, make sure you only allocate 2-3 exercises per day, and that each exercise only has 3-5 sets. Additionally, you can experiment with low/high rest times (1 min - 5 mins, it's your choice). This will minimize the time investment of each workout.

>>76572945
>floor fly or bench fly
Whichever allows you to more effectively work the muscle. One of the factors in deciding that is range of motion. Therefore I would choose bench fly because you can drive your elbows further "behind" (below) yourself compared to floor flies, providing a better ROM.

>>76572945
>should I do floor flyes
You shouldn't be doing floor *anything* if you have a bench. The only reason people do floor flies/press is because they don't have a bench

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If pic related is true, why does anyone really need to bulk if bit of body fat is enough to cover calories of muscle growth?
https://bodyrecomposition.com/muscle-gain/calories-for-muscle-gain

>>76573196
Bulking is a meme pushed by the fatties here, you literally don't need it

>>76573196
The point is to provide excess resources to be used in constructing muscle mass. If you're fat, yes, ideally your body would "convert" excess fat into muscle mass. Godspeed, and watch your nuritient levels, maybe eat a vegetable.

>>76565057
Use straps retard. Of course your grip will always go before your back muscles

>>76566289
Hit the small side with some extra volume. Unless you switch fapping hands they absolutely won't even out on their own

>>76567617
The long head crosses the shoulder joint

>wake up
>scale says 97.5kgs
>take a quick 15min shower right after
>scale again
>96.8
Wtf? How does this happen?

>>76573989
Did you piss in the shower? Were you naked when you measured yourself?

Can i still get stronger at 34 or is it joever

>>76574001
>Did you piss in the shower?
Nope
> Were you naked when you measured yourself?
I had a tank top and a boxer on the first time but they barely weigh anything individually

>>76574012
>Nope
Fuckin weirdo.

>>76571785
Sure it’s protein and not overall fluid/electrolyte intake? Are you overtraining, and overstressing the nervous system? Are you eating food/drink too close to bed time?

>>76568635
What percentage of you can surpass 1000 pounds? Is it a common milestone, or is it more like genetic elite territory? And what's a more realistic normie-tier goal?

>>76574011
you can get stronger at 60, it just takes increasingly more effort for the same gains

Is there a benefit to doing your workout all in one timeslot when you have all day free? I'm thinking with rests of two hours instead of two minutes, I could get a lot more volume done ine one day.

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Where can i get my protein from? I eat like 4~6 eggs a day but then i heard that, it raises your cholesterol too much and that at best you should eat 1 egg daily or multiple every few days. I just want a simple diet i can't do anything too complicated, eggs were the best for that since i could easily boil and eat 4 to 6 a day consistently in 15 minutes on my way to college
What is cholesterol and why is it dangerous in high quantities?
What are the best sources of protien?

>>76574580
it's fat
easiest to add some lean meat and peas/lentils

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>>76574587
>it's fat
Then why the complicated terminology?
>easiest to add some lean meat and peas/lentils
I have lentils so this will work out hopefully, thanks

I keep getting cramps in my right butt if i try to use leg drive while bench pressing, it's annoying as fuck. What can i do to fix this?

how can i "harden" my musles without a pump?
i get pumped up and my muscles feel hard for an hour or so but then they get soft again
is there anything that can keep them hard all day long?

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>>76567556
OP here
Help me out here.
How is size of muscle and strength not the same, if not similar?

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Should I keep a slight surplus or start cutting?

Can i get twink mode if i do the big 5 compounds and some arm isolation with dumbbells with rather low-ish weight
Like 1.5x my bodyweight?

>>76571855
>Frequency of training doesn't matter as long as volume is equated
wrong

>>76573196
if you would've read the article then you would know that it's because the fat is not enough and it runs out at some point

Just ate 2200cals in 3 and half hours. Don't know how this will be sustainable once I get a full time job. Hit 95kg for a 3x10 on the DL yesterday. Today its rest day. Hope to get back to 130kg for 3x10 where I once was and then eventually 180kg for reps. Also need to get my bench and pendlay row to 100kg for reps. I'm only in the 70s right now for those lifts. Bitch lifts. Hate the DL and sqt, after 6 months of consistent progression on the DL and sqt I will be moving to only isolation movements for the lower body, much better muscle activation than the sqt and DL with isolation movements and I don't have to worry about failing on the lifts and jumping from under the sqt when going to failure. Just want to hit some respectable numbers on the Sqt and DL before I change over to that. Pretty tired today, couldn't fall alseep last night and then I stayed up too late last finding wank material and wanking. Very pissed off with myself for that. Promised myself that I would stop looking at women when browsing the internet. It gets very difficult just before bed.

>>76574711
Not lifting your ass off the bench. You're putting a lot of pressure on your hips by not having your ass firmly positioned on the bench press.

>>76575084
You look like you're no taller than 5'8", so it doesn't matter.

>>76575084
You still look very small,I don't know what your height or weight is but you need another year of consistent gains before considering a cut. I'm not sure how puffy your face is but if you still have a visible jawline then I would still bulk for another year.

>>76574809
Your muscles aren't supposed to be hardened 24/7. What kind of retarded question is this.

>>76574580
egg whites or low fat cottage cheese. Easy sources of protein without increasing your LDL.

>>76574567
All your workout in one time slot?? Wtf is this supposed to even mean? You should be training at minimum 3 times per week, any less and you won't make any gains unless you're an absolute beginner.

any anons have success with quitting alcohol? i am 27, drink like a fish every night because my tolerance is fucked. i finish work and literally dont know what else to do with my time after walking besides start drinking and consume media. is AA really going to be my only option? i know i will never be able to lose weight while doing

>>76575339
>is AA really going to be my only option?
If necessary, yes. You could also just.. stop being such a dumbass and just quit. It's not hard, just fucking stop.

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I've developed trigger finger in my pinkies, and I think I can trace it to lifting every weekday. Non-invasive treatment for trigger finger symptoms involve simply allowing the affected fingers to rest, making as little of active usage of them as possible.

Is there anything I could do to keep up my workout regimen so that whenever it clears up I'm not behind on my progress, or would I be fine taking off a week from working out?

>>76572720
imagine falling for the most obvious bait in internet history

>>76575362
>or would I be fine taking off a week from working out?
It's dumb and annoying how people think taking a week or two off will cause permanent, irreparable damage to their progress.

>>76567436
I don't know what tf you mean by "it pushes your muscles more" but 5x5 is really for beginners and done really on compound lifts. I would do a 3x8 as its closers in the hypertrophy range (5 to 15 reps being the hypertrophy range) and I don't see why you would do another 2 sets since after 3 sets you start seeing diminishing returns. What matters most is effective reps, so going to failure or near failure if its your doing a 5 to 8 RM. Your body needs to utilize type II muscle fibers in other for an adaptation to occur in the muscle cells and for growth to occur. Apparently when doing anywhere from 5 to 8RM on a lift, type II muscle fibers become engaged from the very start whereas with higher reps one needs to go to failure to reach those higher threshold fibers. Also what are you even doing a 5x5 for?

>>76575378
I know it wouldn't be irreparable, I'm just proud to have made a habit of exercising. I don't wanna go back to being lazy.

>>76575403
Then........................................................... don't??? Go do something else for a bit???

>>76575275
>You still look very small
fuckin hell m8
>>76575084
you look massive no need to cut at all you can see every muscle clearly
id go on a more steeper bulk honestly
or just stay at maintenance with more focus on bench / chest

>>76575407
go back 2

>>76572947
Thank you my good man

>>76571855
This is a study comparing x2 vs x4 whole body heavy resistance training. No where is it stated the level of resistance training these people have. An absolute beginner for 9 weeks can make gains from any sort of resistance if its consistent. You a fucking retard who doesn't know how to read studies. Dumb fucking shit. The fact that your conclusion is that frequency does not matter as long as volume is equated shows how fucking retarded you are. Go do a giant whole body workout in one day with one worth weeks of volume and see what happens you giant dipshit. Also not to mention they only tested 21 people over only a 9 week period. Fucking kys retard.

>>76575439
>you look massive
This has got to be bait.

>>76557585
Hey anons, when I'm first starting to lift do I bulk or eat at maintenance at first? I'm at a healthy weight

>>76575550
Doesn't matter much, you will see improvements as a beginner either way. Focus on the lifting, eat when you're hungry, and reevaluate later

>>76575550
"healthy" means fuck all anymore after the HAES bullshit started. What bf% are you at?

>>76575439

For chest (push) days I've been doing

- dumbbell seated OHP
- incline chest press (machine usually but sometimes DB)
- chest flys

any suggestions?

>>76575690
id say bench press honestly 3x8 with 2 warmup sets

>>76575710

I've had injuries before stemming from barbell bench (probably poor form with one side taking more weight) so I tend to avoid it for dumbbell.

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where are my car keys

>>76575774
attach them to your phone case. wear a smart watch. use the smart watch's "find phone" feature.
or religiously always put them in the same places, never once setting the keys down anywhere else.

Am I neglecting anything with my current back routine?
>3x5-8 weighted pull ups
>3x8-12 bb rows
>3x8-12 bb shrugs

I really want to prioritize upper traps so no I'm not going to drop shrug outright. Just don't know if rows are enough for the rest of upper back including rear delts. If there's something that works both upper traps, rear delt, and rhombs I'm interested.

Also the pullup bars at my gym are new so they tear the shit outta my hands, painfully so. Any reqs for gloves or techs I can use to prevent it? I have straps but how tf do you set that up for pullups?
>fuck your calluses, no chick finds ratfucked palms attractive

>>76575550
Always bulk and always push the weight like you're going to die if you don't fucking lift it.

>>76575803
they were on my counter under a newspaper

I want to buy spray cooking oil to help reduce oil over usage, but how do you measure the calories of sprayed oil?

>>76575263
i'll look into it, thanks

>>76575911
hey did you check on the counter under that newspaper?

>>76575339

Literally me

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>>76576101
oh shit thanks anon!!

>>76575922

weigh it like anything else

>>76572904
Do you know how long it takes for that to happen? I just started out going to the gym, 4 months ago.

>>76576346
nearish 150lb on flat bench is when my pecs started looking like 3D muscle but Im also like 165lb. I guess a safe bet would be to say when you can bench near body weight. There's some genetic play too with how your muscle belly inserts + how much fat you store on chest. Some fat helps round out the muscle but too much becomes bitch tits

>>76557585
I'm a fairly fat guy (300lb) who is currently in the process of lossing weight by counting calories and leaving sweets (for the most part) behind.
Just started last month and the first couple of weeks I was barely losing a pound but in the last 2 weeks I lost almost 10lb.
I haven't changed much besides maybe eating less sweets (mostly just bubble gum) and not eating fast food (With the exception of the Seasonal Spicy Mcdonald nuggets, but literally just those without fries and soda.).
Is it normal to loss this much weight so fast? Also I'd like to eventually compliment this calorie counting business with some exercises. Any recommendation for fat losing/probably building some muscles? I have decent enough resistance so I think I could handle anything.