Sometimes after a workout I feel really fucking horny and it’s fun. I haven’t been able to figure out the cause of it though haven’t been able to draw a correlation between intensity or muscles worked?

>>76628226
general heart rate rise and small testosterone release after training are the most likely

>>76628244
Is it possible to optimize this?

>>76628248
find a twink who is okay with wearing a wig for you. have him help you cycle your natural T boosts

>>76628244
To add to that, sweating and moving and feeling good also contributes

>>76628248
no
>>76628262
autoeroticism?

im trying to start doing dumbbell pullovers and just cant feel it. i think this might be because i have done much more dedicated lat and chest work than i have serratus work so im only in the working weight for one muscle. is this a reasonable guess? is my form just shit? i started with an 18kg dumbbell, reps of 10ish with 2ish in reserve

>>76628319
>can't feel it
>2 rir
Which one is it?

>>76628354
fair enough
it gets harder to do after every rep obviously, but i dont feel it in the places that im supposed to
the problem is that i cant tell you where im feeling it
and im leaving reps in reserve just because i dont want to drop the thing on my forehead

>>76627910
what would happen if i only did compounds and no accessories. eg low rep heavy bench press followed by light weight AMRAP bench, low rep heavy squat followed by light weight AMRAP squat

>>76628373
So, what you're saying, is you're only experiencing fatigue, and not any of the muscles involved (chest, lats, triceps)? That could be bad mind muscle connection (I really need to be 100% in an exercise to feel my lats, I just can't hit them otherwise), or just light weight. Try upping the weight and see what happens.
>>76628426
That's some powerbuilding routine. They usually go like that, heavy main lifts, and AMRAP on accessories. You'll get stronger and bigger from that for sure

>>76628373
>but i dont feel it in the places that im supposed to
and where are you supposed to feel it?

like what for are you doing pullovers?
>>76628426
you'd get strong but have small arms and delts

>>76628442
its probably my triceps giving out first, and im certain that the weight isnt too light. i tried to add more and i couldnt get anywhere near acceptable form
ill try work on the mind muscle connection though

>>76628469
im doing pullovers to try widen my upper torso a bit, maybe some rib cage growth if thats not just a meme

>>76628479
>im doing pullovers to try widen my upper torso a bit, maybe some rib cage growth if thats not just a meme
how old are you?

What does it mean for a chest press machine to be "selectorized" and how does it differ from a regular chest press ?

>>76628592
It has a stack of weights and a pin, it's not plate loaded.

Why am i the only one in my family that is intelligent and actually takes effort for his health. It's astounding to me how selfish everyone is being not only a menace to their own health, but also dragging down the energy of others.

>>76628730
Who cares? Just don't let them drag you down, and don't get pissy about it either. Tell someone you're on a diet, and the next day they'll show up with a box of donuts. It's just irrational subconscious shit, ignore it. Smile and nod, smile and nod.

>>76628426
That's what I do but I substitute AMRAP with dumbbell variations. In my 4 years of experience, personally, back-off sets do absolutely nothing. Choose double progression. Get better at both exercises.

Help me fix my shitty program please

Monday
Deadlifts 5/3/1 + 5x5 on the second weight.
Leg extensions 3x10
Hamstring curl 3x10
Leg raises 3x10 + holding the last one as long as possible.

Tuesday
Shoulder press 5/3/1 + 5x5 on the second weight
Lat Pulldowns 3x10 (slowly moving over to pull-ups as my strength increases)
Bicep curls 3x10
Tricep pushdown 3x10
Lateral raises 3x10
Crunch machine 3x10

Wednesday
Rest

Thursday
Squats 5/3/1 + 5x5 on the second weight.
Leg extensions 3x10
Hamstring curl 3x10
Leg raises 3x10 + holding the last one as long as possible.

Friday
Bench 5/3/1 + 5x5 on the second weight.
Cable row 3x10
Hammer curl 3x10 (idk why I'm still doing these desu?
Incline dumbbell press 3x10
Cable crunches 3x10

I'm still pretty new in the gym but not a total lardbag 190 something cm ~90ish kg eating 2000 callories 150g protein trying to lose some fat while building muscle

>>76628793
goals?
and what you you mean by "Help me fix my shitty program"

>>76628803

Getting in shape generally i guess. Looking good in the mirror and feeling better. It was just something i threw together myself when i first started so it's probably horribly optimised therefore asking for suggestions.

I can't feel my dick or pop a boner anymore. What can I do to get blood flowing down there?

>>76628793
Your 5x5 on the sedond weight can be swapped out for 1 AMRAP back off set followed by a 4x8 Romanian Deadlift, Dips, Lunges/Good Mornings and uhh let's see for bench... Ah you know what fuck it more volume on Bench doesn't hurt, keep that.

>>76628841
How many % of my max on the AMRAP?

>>76628880
Comfortable 8 to moderate 10 reps.

>>76628814
if you like doing it then it's good
but you should move the lat raises to friday since the shoulder press already hits your delts
>>76628831
cardio
>>76628841
>amrapping compounds
great way to get hurt
especially for newbies

>>76628897
Never hurt me. Best to go up 1 pound though, not 1KG, 1 pound and treat it's progression entirely separately. Go up if you hit 12 or 10 2-3 times. There is absolutely no need to rush back off sets whatsoever.

>>76628897
Amrapping compounds at a %orm is a benchmark for your next cycle.

>>76628913
IF and only if you followe a program that requires that
and then it's only a good idea if you are advanced enough to have perfect form on every rep so as to not hurt yourself

and then you have to take a look at that and realize amraps are not necessary and you can progress without them

two weeks ago I fell down the stairs and idk how I landed really but I hurt the shit out of my right wrist. Nothing felt broken, I can still move my wrist + hand fine, no restriction in movement. However it hurts like a bitch when I flex my wrist or extend it too far. It REALLY hurts if I flex/extend it with weight against it (like trying to do push up or dips). When in a neutral angle the pain is negligible (0.5-2 out of 10) I don't feel anything wrong when doing normal shit.

>>76628943
you hurt your wrist

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>>76628943
awful mspaint drawing of where the pain starts at angles of extension/flexion.

>>76628964
Is that your dick on the right?

>>76628937
It's once a week for each lift, he'll be fine.

>>76628959
correct but in 16 days shouldn't the pain have lessened a bit? I've been icing this shit and wearing a god damn ACE bandage and it still hurty :(

>>76628964
Go get x-rayed might be a fracture. Also trick them into doing bloodwork at the same time

>>76628984
>16 days
damn
>icing this shit
don't cool, warm up
tiger/horse balm/cream

but 16 days still giving you pain means an injury
question is how serious

Is progressing through reps worthwhile?
Like say if you can do a 275 squat for 10 reps max. Hypertrophy studies say as long as you reach failure you can even do like 20 reps and progress.
So, what’s stopping someone from just spamming that 275 squat for months in their routine until they can do it for 20 reps per set? I’m guessing just increasing the weight is faster and simpler but I’m
Surprised I haven’t heard much stories of “rep maxers”

>>76628897
Think I'll do that and remove the hammer curls entirely. Just need to incorporate some cardio, wish we had a Jacob's ladder at my gym but I guess the stair master will suffice.

>>76629005
The drop off point is 30 reps. Progress either through better form, better explosiveness, or adding weight. 20 reps on squats is overkill

>>76629005
try to squat 275 20 times with good form and tell me how that goes

different exercises lend themselves to different styles of progression
some are easier to add reps, some are easier to add weight on, some change from one to the other or from the other to the one, some can really only be done with one type

and the thing is is that reps will only take you so far
if you don't add weight you will not grow

>>76629005
Your body gets lazy. When it starts encountering the same stimulus over and over it devotes less energy to dealing with it. You'll find yourself getting weaker. That's why if you want to get stronger you need to add more weight. Doing a weight you can already do for 20 is the same as deloading and doing a weight you can already do for 20 i.e. useless.

Now, expanding your rep range a bit is fine, but the weight must keep going up.

I’ve been working out at home with limited weight, and I’ve got to say, Bulgarian split squats are my saving grace. You can go far with those with less weight.
But I plan to eventually go back to the gym…what’s better between front squats and back squats? I guess I treat squats as my quad primary but I have squats regardless just because it’s a main movement. Is there any major differences between the two ?

>>76629044
Back squat as main, front as an accessory if you have weaknesses in your squat performance.

>>76629044
front squat are better because they target the quads more
but they require different/more mobility than back squats

>>76627910
I'm returning to the gym after about 4 months of doing mainly upper body work at home with dumbbells and I have a few questions

1. How much soreness should I be feeling? I did skull crushers and preachers today and while I did lift until failure my triceps or biceps aren't sore much. Is this natural or am I training poorly?

2. How good does my form need to be? Does it need to be perfect or should I just make sure it's good enough I won't hurt myself/feel unnatural then slowly improve as I lift? I'd say my bench and rows are done with 80% perfect form

3. Should I bulk immediately or maintain for a few months? I'm at a healthy weight for my height

>>76629316
1. doms are not an indication of how well you trained a muscle
being able to achieve progressive overload over time is
2. should be good all the time, you will improve and it also somewhat
depends on the exercise (the more dangerous obviously the better the form needs to be)
and depends on your proximity to failure(if you lift close to or to failure then your form needs to be good all the time to make sure you don't hurt yourself and on otherwise it should still be good)
3. can't say without knowing your: height,weight,bf%,goals,overall training time/experience

>>76629316
Soreness doesn't equal stimulus, especially if you trained those muscles at home.
Form is the most important thing. Mastering form is more important than adding weight or reps to a lift. And once you add weight or reps, you will need to relearn proper form to adjust the next level of intensity.
You should probably cut, while adding protein, you're probably skinny fat.

Is there any truth to the “low weight, high reps” for ISOs. I’ve read that for stuff like bicep curls and caps grosses tia better to do a low weight you can do for 8-15 reps and you’ll grow. But how do you progressively overload while sticking to Low weights?

>>76629363
I don't know what a "caps grosses" is
but
>how do you progressively overload while sticking to Low weights?
you progressively overload by adding weight
since that's what progressive overload is

>>76629363
>>76628774
Do strength and reps.

>>76629363
See that range you mentioned, 8-15? That's how you progressively overload. Pick a weight, if you can do 15 reps with good form for x amount of sets, where x is the number given by your program, then you add weight. Repeat. If you can't do 8 for x amount of sets, drop the weight.

>>76629363
"Low weight" does not mean "literally only light weights", it means "light for what your muscles can handle". Light weight bench for me is 1 plate, there are guys at my gym that can't do 1 plate.

Am i supposed to eat 1 gram of protein per lb of my entire body weight or lean muscle mass? I've heard both.

>>76629444
Lean. It's always only ever been lean mass

>>76629005
I was intrigued by this anon and tried high rep front squats. I primarily work in the 5-10 rep ranges. I can easily do high rep bodyweight squats, so my muscular endurance isn’t pure shit.
>first set: got to like 13 squats before I said “fuck this”. Realized I had way more reps in the tank
>second set: got to 16, but realized my form was breaking down at certain points so had some lower back pain
>third set: tried to focus on good form and got to like 11 squats, even though I clearly had way more squats in the tank my mental and energy got a little fucked
>fourth set after like 7 minutes rest: I used myo reps (it’s when you stop working for like 30 seconds to 1 minute during a set to regain breath or energy, and then continue on) and got to 20.

Felt like shit, I’m not even sure if I reached genuine even once. I can’t imagine using this as a primary training method. Doing this towards the end of a leg workout to get some extra juice? Cool. Training muscular endurance for CrossFit or military, sure. But why wouldn’t anyone do this? Seriously, it takes so much time regardless

>>76629519
Reached genuine failure*

But why would* anyone do this?

>>76629523
>>76629519
Also I almost shit myself on the last set. I don’t know maybe my squat cardio is shit. Again i wouldn’t mind doing 2 sets of this ultra concentrated as a secondary squat or last exercise but i find it would be hard to do consistently failure and track progressive overload.
Maybe I’m weak willed though.

Is running after every work out detrimental to gains or even over all health?

>>76629577
No…why would cardio be detrimental to overall health? In fact, running after a workout is better than running before a workout for muscle gain/ it’s a small difference, you’re still gonna grow if you do cardio before workouts, but cardio after workouts is the most optimal.

I personally try to get in a small meal or snack before I do cardio after working out but if you don’t have time or don’t want to eat it’s perfectly fine.
Also depends on how serious your cardio is. If you’re just doing your 30 minute minimum for cardio then you’ll be fine. If you’re talking about doing marathon training, sprint training, etc, I wouldn’t do it right after a workout unless you were strapped for time

In PPL, is it better to go for 4 exercises, 5 series each, or rather 5 exercises 4 series each? Former seems to be more fulfilling and complete but may be too exhausting, latter gives way for more variety but I'm not sure if 4 series is enough.

>>76629337
>>76629336
Ok anons, thanks. I'll keep in mind to watch videos on benching and barbell rows since those are the main ones I struggle with. Also my main goal is to get big. I have HORREDNOUS loose skin(pizza dough tummy and man tits) after losing 150 pounds and the only way my body will look somewhat decent is putting on muscle to fill in some of the loose skin. I'm a 5' 6" (don't laugh) 155 pound male

>>76629444
lean body mass
>>76629577
after legs?
yes
after upper body?
not really but your run is gonna be bad since you'll be tired by the gym
if you train fasted?
very bad, if you train fasted your first priority should be eating food(mainly protein)
>>76629595
it's better to do U/L

>>76629539
Doing gods work, anon! I don't have it in me to do more than 4 sets of 10 squats

>>76629589
>No…why would cardio be detrimental to overall health
I just assumed it would increase fatigue and risk for injury

>>76629628
Just do it after your weightlifting, or better yet, on a separate day, and you're golden

>>76629628
At the end of the day it depends on what your priority is. Is it running or weightlifting? Are you running for cardio? Or for enjoyment/track/competition?

The main lockhold between cardio and weightlifting is energy. Cardio takes away some of your cardiovascular energy and even some muscle fatigue depending on the exercise. Which is why it’s better to do it after or on a separate day. If you do cardio before, you’ll have less energy to push yourself. If you do it after, you’ll can still fulfill cardio requirements while optimizing weightlfitingzz

Obviously calories and protein are important but are carbs and fats that important to track?

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Are the Nature Made multivitamins any good? It seems like a lot of the ingredients are crappy, like oxide for zinc and magnesium. Are there any better brands that aren't super expensive?

If I'm strength training then how many sets/reps of pull ups should I do before increasing weight?

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have any of you actually recovered from a bulging disc? My l4/l5 is bulging. Shit sucks. PT is the usual bullshit - lots of corework and lower back stuff but idk if it's going anywhere.
Having lower back pain when sitting is a serious annoyance!
Started 3 months ago but I fear it was slowly ramping up over two years because I did feel odd tinges here and there.
I hear walkin helps some people so I'm adding that...Fuck

I lift at home with a dumbbell set. Am I better off doing good mornings or RDLs to build posterior chain? Hammys and glutes in particular.

>>76629842
you need some fats for hormones
and at lest 3g of omega 3s
carbs are a non essential nutrient but doing strenuous training without carbs is miserable and reserved for diets
>>76629846
dunno
the endgame is to get regular bloodtests and supplement based off of them
otherwise go for a few staples and you'll be good
omega 3s, magnesium, vit D3, vit C,zinc, maybe boron
>>76629923
get to 12 or 15 reps bodyweight
then start adding weight and progress like you would other exercises
>>76630162
rdls for glutes, hip thrusts or good mornings for glutes

>>76630188
>rdls for glutes, hip thrusts or good mornings for glutes
Which one for hammys?

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>>76629846
>anon has mineral skill issues
>buys the shit-tier goy multivitamins
I eat some of picrel somewhat bougier gummies plus a whole fuck-ton of other mineral supplements that I generally chelate out with NAC, kek.
>protip: eating and chelating unnecessary minerals helps keep the toxic ones from accumulating too much

>>76630222
Nordic curls

>>76630028
>have any of you actually recovered from a bulging disc?
Yes, twice. It takes a long time and can either heal (very slowly) on its own, or you'll need medical assistance in the form of the epidural injection (can only get after the MRI, after speaking with a physiatrist). PT did literally nothing for me (wasted 5 months and tons of money paying for jack shit), but you need to know that sitting/laying around waiting for it to heal will do precisely nothing, or will make it worse. You NEED to stay active, in the form of zero-impact exercises (running/jogging/etc are off limits) and by doing the "big 3" found on https://www.youtube.com/@lowbackability
>lots of corework and lower back stuff but idk if it's going anywhere.
You will not notice any progress for months, it takes that long. My most recent issue took ~4 months to even begin to go away, but if I sit wrong I can feel the dull pain start to reappear.
>I hear walkin helps some people so I'm adding that
This is what helped me *so much* in the beginning. Every single day I walk around the neighborhood for 30-45 minutes. At first I could barely manage 5-10 minutes without having to stop and ice my lower back but I kept at it

>>76630222
rdls for *hamstrings

whoops, sorry

>>76630240
nordic curls are also good if you can get a set up

>>76630272
You can always hook your feet under a piece of furniture or something.

>>76630272
>rdls for *hamstrings
>whoops, sorry
Gotcha, thanks

>>76630250
I will do more walking, then. it doesn't make my back hurt. it's literally just sitting that flares it up. so dumb. been more conscious of keeping a 110 degree angle between my legs and upper body which is best for discs/back at least. at least there's some hope this can be resolved

>>76630277
in theory
personally I've never seen any bed or couch that I could fit my feet under but I do have large feet so that might contribute

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>>76630305
>it's literally just sitting that flares it up
Yes, the act of sitting down/standing up is what really bugged the shit out of my back. Also I cannot stress enough how much one of these pillows helped when driving. Maybe get one or two for the car/at home

How far should you space out your protein intakes? How much does it matter? I try not to consume more than 40-50 grams per meal.

>used to shit once every 2-3 days
>now shitting 1-2 times a day
That's a good sign that I'm succeeding in eating more, right?

>>76630532
Yes. When I'm bulking I typically shit every day, sometimes every other day. When I'm cutting I'll sometimes go 3 days without going

is morning or afternoon gym better?
morning you get all the machines to yourself but no interactions with people, so no meeting potential dates

>>76630568
It's "whatever works best for you". I work graveyard so I hit the gym around 10-11pm

>>76630568
I thought trying to pick up girls at the gym was a no-no

>>76630583
is it? i thought thats how a lot of people meet

>>76630583
Only if you’re ugly or suck at first impressions and social interactions

How do I fix my sleep, anons?
I currently work out 3x a week and on days that I work out, I sleep less (around 6-7 hours). On the other hand I feel that if I worked out 5x a week I wouldn't be able to recover and actually do the exercises properly. What do?

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I'm 100% sure my mom has Cushing's though she refuses to see a doctor; I think I do have a lot of symptoms myself like the moon face/buffalo hump/skin that bruises easily/depression/sleep disorder however I don't have the totally cursed body shape. Is it even worth asking my PCP if they could refer me to an endocrinologist or will they probably think I'm a paranoid retard?

i want to add omega 3 DHA/EPA supplement. don't care about taste or format, just non-rancid and not full of mercury. what do i get?

>>76631029
Be up front with your doctor about it and they'll very likely be open to testing you. My brother had cancer and I straight up said "just do whatever scans he got" and my doc went "sure thing buddy" and I had a series of blood tests and the MRI happen by the end of the month

Are treadmills shit for training sprints?

>>76631358
Very, yes. Find a track near you

>>76631385
What about those momentum treadmills with no motor?

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>>76631406
Never heard of them, treadmills shaped like this were the only things I could find. Sprinting with an incline seems like it'd be real terrible for your form. Get used to running on this and then go back to running on flat land and see what happens

>>76631358
Unless you're with a trainer specifically trained in it, with a sprinting setup, and a treadmill built for it, then it's a bad idea. Just train outside

>>76630458
protein timing does not matter at all
you can eat it all at once or 10g an hour
doesn't matter
>>76630532
>in eating more
not necessarily
some things make you shit more often some things less often
>>76630985
look at what's bothering you and fix it
and I think bryan johnson has a decent video on sleep quality

>>76631554
(last anon) i got in a set today, which was supposed to be a rest day, so i'll try adding a set on the next rest day and see if it helps :D

>just figured out i was severely nutrient deficient most of my life
>pushing 30 now just hitting all my micronutrients

its not too late right? right? i can have a growth spurt? right??

>>76631663
>growth spurt
no
>feel better
yes

>>76631578
don't train every day, you will get overuse injuries
go for a walk or go cycling instead
>>76631663
growth plates fuse at 25 gramps, accept it and move on

>>76631663
Nigga your genes are shit a deficiency in a vitamin that was discovered this decade and only found in 3 foods in Australia isn't the reason you're short

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Sorry, if this isn't the right board.
But how do I get deep more manly voice?
I sound like teenager and I'm 35.

>>76632041
Start smoking. Eat honey.

>>76632041
pigmie has a video

basically vocal training, being mindful of your voice when you speak (speak slower, open your mouth less as in smaller opening not talk less)

voice and vocal chord development is based on the amount of dht during puberty

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>>76632052

>>76632150
Could've sworn it was true. The lubrication part sounds like absolute bs, tho

>>76631683
>25
maybe at the latest

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I've been working out for 6 months now and average just over 4 days per week at the gym with a goal of 5.
I've just kinda been doing whatever I feel like and that's been going surprisingly well, I am visibly looking better and gaining weight from having been skinny all my life, but I want to have a proper program that I can follow not just turning up and lifting stuff aimlessly
I've been messing around this week with two ideas, either PPLPP or full body 3 days a week with 2 sets per exercise and every set to total actual failure, which would you choose for a beginner and what could I improve?

I know beginners should just do stuff and not over complicate things, and I'll be a beginner for like 3 years, but I am enjoying caring about this now so I want to build a program I can follow for a long time and get into the groove of, just switching exercises in and out for variation.

Been lifting 4 months and upper chest gets way more growth than lower even though I only do incline once per week. How do i make sure I achieve the squared off pec tiddies? Also my arms haven't grown at all what's up with that, do some people's arms just require way more volume or going to failure more or what

>>76632212
>beginner for like 3 years
not really, beginner is a mindset
full body 3x weekly is the best overall, the sessions are longer but you get more gains and dont have to go 5 times. do the big 4 plus pullups, and also do 2 lifts per muscle group for 3 sets per week. do about 20 sets per muscle group per week for a few months and then see how you feel bumping that to 25 a week. dont take every set to failure, just the last one. also make sure your form is good.

>>76632249
terrible advice

>>76632212
>4 days per week at the gym
good
>with a goal of 5.
not necessary
PPL sucks
full body less so
U/L is best
>with 2 sets per exercise and every set to total actual failure,
you're a beginner, you do not know how to train to failure properly
> and I'll be a beginner for like 3 years
lolwut?
you're a beginner for about 1 year of serious training
so I want to build a program I can follow for a long time
try this:
https://files.catbox.moe/5nayfw.pdf
and don't listen to >>76632249

>>76632227
>and upper chest gets way more growth than lower even though I only do incline once per week. How do i make sure I achieve the squared off pec tiddies?
by not overreacting to 4 months of growth
and if you really care this much then flat press instead of incline pressing
> Also my arms haven't grown at all what's up with that,
do you train them?

>>76632285
>.pdf
How do I train legs without machines? I don't have a leg press machine or a leg curl machine or a calf raise machine, how can these all be replaced?

>>76632439
Squats, RDLs, and barbell calf raises. It's simple, really.

>>76627910
Wouldn't it make more sense to do Jefferson curls with a neck trainer rather than a barbell?

>>76632450
So just these three will be all I need to train legs?

>>76632510
Pretty much. Throw in some good mornings and hip thrusts if you want your backside to be female lifter tier, but yeah.

why are triceps fun to work out but biceps are boring and suck

>>76632521
They're both fun, but in a different way. What's your go to bicep exercise?

>>76632531
incline db curls. then hammer curls

How do i deal with calluses from deadlifts, this shit is starting to hurt during lifting
should i just bite the bullet and buy fingerless gloves?

>>76632439
squats, slant squats, bulgarian split squats, rdls, kneesovertoesguy has great stuff part of which is calf raise progression (after you master bw you can then start loading in dbs and bbs)
>>76632456
barbell easy to hold
barbell easy to load
barbell availible everywhere
and after a few years your back would get stronger than your neck could hold>>76632567
>incline db curls
no shit you're not having fun

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How much gear/fraud in this video?

>>76632567
Yeah, those suck. I've found that doing biceps on bb/ez bar or cables is way more fun than dbs.

>>76631683
it's just calisthenics so i ought to be fine desu, but will keep that in mind

>>76632624
a decent amount (like every actor)
but it's not unachievable natty

>>76632648
interesting
not only do I find dbs more fun but I also hate doing biceps with a bb as it hurts my wrists (and I can't be bothered to buy an ez bar right now)

>>76632661
even from calisthenics
your joints need rest nonnegotiably

>>76632680
>it hurts my wrists
I know exactly what you mean, and an ez bar would be a godsend.
But in terms of fun, nothing beats bayesian cable curls with both arms at the same time, especially when looking at the mirror

>>76632708
I dislike those as much as I dislike incline curls
for me there is truly nothing better than throwing some dumbbells around

interesting how much tastes can differ

>>76632680
Gosling said it was natty

>>76632730
Yeah, really interesting. The only db biceps exercise I like is the concentration curl. Maybe a preacher curl, but I like those with the ez bar more, now that I've balanced out my strength.

>>76632735
not at ~40 years old it wasn't
also
>believing actors who get paid for playing roles and not being themselves or truthful

>>76632737
Has any actor ever actually admitted to roiding for a role? Not count Arnold or any other bodybuilder-turned-actors.

>>76632746
Iirc, Jason Statham said he's a tranny

>>76632746
that would break the illusion

all fake natties are the same
they'll never admit to roiding because it would make them look really bad when compared to other fake natties who don't make the admission

>>76627910
How long should I rest between sets? And what does the rest period actually do?

I do 6 x 4 and usually rest between 30sec to 1 minute. I find when I'm going up weight, I'm gassed and can only squeeze out 3 or 4 by the last set, then drop the weight to try one extra drop set.

I feel this is good because I'm always semi-puffed and sweating throughout my workout and usually get through everything in 40-50 minutes.

Is this affecting my gains?

>>76632786
It depends on the exercise and muscles, but a good rule of thumb is 2 mins between effective sets. And what do you mean, 6x4 with 30 second rests? You're absolutely killing your gains, and you wasted all that time

>>76632786
>I do 6 x 4
why the hell are you doing 6x4?!

you need to rest enough to complete the next set but not so long that you go cold
more for compounds less for isolations

>>76632680
gotcha, sadly a few months ago i did cardio on rest days and i didn't feel like i slept well on those days

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>>76632737
What about bale?

>>76632814
hmmm, usually light activity makes falling asleep easier and thus resting better
>>76632818
definitely roided for the batman movies
there's a chance he was natty for american psycho

>>76632824
Why don't they say so though?

>>76632832
why would they?

>>76632832
How old are you?

>>76632824
>usually light activity makes falling asleep easier and thus resting better
on days i do calisthenics i fall asleep with more difficulty but i sleep better
it's very weird, cardio doesn't do the same thing

>>76632873
do you work out close to bed time?

>>76632894
usually yes but i try not to

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>>76632922
well here's your answer
training raises heart rate, releases hormones and makes the nervous system active
in combination these things make it hard to fall asleep

>>76632975
yes... agreed, but like i said, i sleep BETTER (less hours and more rested), which i don't see with cardio or other light activity

>>76633003
is training your only activity during a given day?
> (less hours and more rested),
are you aware of sleep cycles?

>>76633036
I have a bit of light activity in general, I walk maybe 30-60 minutes a day outside of training
>are you aware of sleep cycles?
Yes, on days I train I feel more rested with less sleep cycles

>>76633048
it could be mental then

on the days you don't work out the brain thinks it hasn't done all it should've/could've so it keeps you awake

>>76633106
Very good point, thanks anon
I'll maybe try doing yoga on rest days and see if it helps (shouldn't impact recovery)

if science based grifters say that tricep kickbacks are good because it is in the shortened muscle position, but then they say that the best growth comes from the stretched position, how am i supposed to believe them

>>76633202
>if science based grifters say that tricep kickbacks are good because it is in the shortened muscle position,
they say that?
wow retarded retards that flip flop between opinions continue flip flopping between opinions, I am not surprised
> but then they say that the best growth comes from the stretched position
that's not even really true

kickbacks suck though, that's one thing for certain

>>76633202
Extensions and pushdowns, anon. That's all there is to growing triceps. That, and your benching.

>>76633202
>if science based grifters say that tricep kickbacks are good
Literally none of them say this. Quit making shit up.

>>76633271
Jeff Nipples says they are A tier in his triceps vid. The best exercise in that vid is the overhead extension with cables and bar attachment. The other s tier exercise are skull crushers.

>>76633284
>Known dumbass says dumbass thing
>That means they all have this opinion
God you're so fucking stupid.

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>>76633284
>watching nipple
>listening to nipple
>taking nipple seriously

not even once

>>76633284
oh you mean the guy that paraded around roided out dudes and claimed they were all natty? that guy? that master of knowledge? who obviously never lies and is the smartest dude ever?

>>76628793
Follow an actual program if you have to ask don't write your own

>>76633287
He's the exemplar of the nerd lifter community, so I took him as an example for a sci guy that says that tricep kickbacks are good. He did say db kickbacks are shite.
>>76633289
See above. It's not like I'm defending the guy. I tried his stuff, because I have an open mind, didn't like it. Love doing it my way.

>>76632803
>>76632811
Ok. Will wait 2mins between compound sets and the same for isolates. Thanks lads

>>76633307
adjust from there
I doubt you're a unicorn who's training style and biology lend themselves perfectly to an exact 2 minute rest time between every set

>>76632786
>How long should I rest between sets?
Just alternate muscle groups, so you don't have to If you are asking, its even more likely that resting will just put you further into DYEL territory.
It also helps, because it separates out "I've done my lifts" from "i actually feel completely exhausted"

>>76633704
>telling a newbie to superset everything
you are a moron

How to get to 300 pounds in 2 months from 200 pounds

>>76633704
So you're advocating for doing supersets?
That's just cardio

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I'm getting back into the gym after a break, would appreciate a sanity check on my routine. Pretty much everything is 3 sets to failure except lateral raises which is 4 to failure.

>>76633793
excuse me?

>>76633830
pretty bad
but when you add
>Pretty much everything is 3 sets to failure except lateral raises which is 4 to failure.
it becomes really terrible

>>76633793
short of disemboweling yourself you don't

>>76632786
>How long should I rest between sets?
For strength (80%or more of your RM) at least 3 minutes between sets.
For hypertrophy, a minute and a half tops should be more than enough. You can take shorter rest periods.

>>76627910
3 Sets of biceps, plus a drop-set at the end, 5x a week.
3 Sets of triceps, plus a drop-set at the end, 5x a week.
Will this be enough to make arm gains?
Not including indirect work from pressing, back work, etc.

>>76634386
>5x/week
Holy mother of junk, batman!

I've noticed that my abs/obliques are underdeveloped as I'm struggling to sit up straight. I've already started doing stretches but I also need to build up some strength there
What's better: sit-ups or crunches (adding a twist to hit obliques obviously)

>>76634439
Hit the crunch machine. Start with planks to get some strength/stamina building, then use the ab wheel when you're ready.

what milk is truly superior for protein shake?
skim
whole
fairlife
organic
etc

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use water

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>do light exercise for the first time in over a decade
>entire body is sore
I have to do this shit every day?

>>76634776
No. Initial muscle soreness is much worse at the beginning. It happens whenever you go a long time without working a muscle. After working it consistently for 2-3 weeks it'll stop being so intense and rarely feel like that again (unless you get bad sleep or have a bad diet during the recovery of those muscles).

>>76634776
That's just DOMS, it goes away after a few days. It's your body's way of adjusting/getting used to exercise, it won't be like that again unless you go a few weeks without exercising

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How legit is this pic?

>>76635372
Not really. What you want is a combination of the two. 5x5 on the big 4, and 3x10 on your accessories

>>76635372
Not very

>>76635381
So, if I want to do 3 day full body, anything including barbell is 5x5 and other exercises are 3x10?

>>76635395
It depends primarily on your goals, but pretty much this. If you want strength, you could go 3x6-8 on your accessories, and for hypertrophy, more accessory work.

>>76635417
basic goal is to get big

>>76635492
You're gonna need to add one more day for that. You're probably not get big out of doing a 3 day program. 4 days would be better. Look at the bodybuilding programs on lift vault, they're all 4+ days

>>76635509
Last week I came back from 3-month pause from lifting, think I'll get back on track first with standard 3 day, then see how can I go with 4 day.

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So I went on a big diet and lost 20kg, but now I went to the doctor, got my blood checked and now I have hypothyroidism because of it
This sucks because I tried to lose weight and now I'm being punished for it, got hair loss and a big hit on my virility
The doc prescribed me iodine and I've took it for 2 months and still nothing, now he passed me levothyroxine and Liothyronine through pills
I don't want to live like this forever, I was normal back then and now I'm not, wtf can I do?

>>76634386
this will be enough to get
teniss elbow
golfer's elbow
bicep tendonitis
tricep tendonitis

Alll at once! What a great deal!

>>76634573
raw

>>76635578
>now I have hypothyroidism because of it
(X) Doubt. You had to have really really REALLY fucked up something catastrophically to give yourself that.

>>76635604
correct
>>76635578
were you being poisoned but the poison went into the fat cells and got released when you lost weight?

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I have done a proper cut for the first time in my life and finally fit into normie standards, now I want to be a manwhore. How do I take shirtless or other similar photos to show myself off without looking like a tryhard faggot? hard mode - without relying on a friend to take the photo

>>76635675
>How do I take shirtless or other similar photos to show myself off without looking like a tryhard faggot?
That's the neat part, you don't.

>>76635675
>How do I take shirtless or other similar photos to show myself off without looking like a tryhard faggot? hard mode - without relying on a friend to take the photo
that does not happen

>>76635680
>>76635684
So I just own it then?

>>76635689
Yep

>>76635689
yes, it also helps to have someone with a camera take pictures or the latest itoddlerphone

>>76635604
4 months eating 900kcal at most, with a diet of mostly chicken breast and veggies, very low carbs and fat
Low fat + a lot of broccolli was probably what did it, but I need to fix my thyroid

>>76634396
>>76635585
Right now I do Chest & Back M/W/F for indirect work; 6 sets each.
Biceps and Triceps T/R for direct work; 3 sets each to the top of my target range or failure.
So 6 sets direct, 18 sets indirect. Arms haven't really grown much.
So I've been thinking of increasing volume.
Suggestions?

>>76635983
intensity and progressive overload not volume you retard
>this thing I'm doing isn't working should I do more of it??

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Is this a good AB 3 day program?should rows be inverted rows? Taking some program inspo from blaha.

Day A
Squat 5x5
Decline Bench 5x5
Underhand Bent Over Row 5x5

Day B
SG Deadlift 3x5/SG RDL
Weighted Chin Up 5x5
Push Press 5x5

I wanna follow Brogains 10 week program, and there's this section that says "paused press" and (x3sec), my question is, what should I do with it? Just bench it and hold it up for 3 seconds and that's it?

>>76636048
pausing is at the bottom or middle. bottom so you don't bounce, middle to strengthen weak spots.

>>76635996
>Decline Bench 5x5
why

>?should rows be inverted rows
only if you're weak or don't have a barbell

>>76636052
Thanks. And that's it? Unrack, descent, hold at around 90 degrees at the bottom for 3 seconds, go up, rerack? And that's the set?

>>76636067
>hold at around 90 degrees at the bottom for 3 seconds
huh?
a press paused at the bottom means you hold the bar just above your chest with your muscles

>And that's the set?
I dunno, what does the program say, i really highly doubt it's a one rep set and if it is the it's incredibly retarded

>>76636080
That's what I meant, kinda, arms kinda doing a 90 degree angle.

https://liftvault.com/programs/bodybuilding/brogains-powerbuilding-program-spreadsheet/
That's the routine, and it doesn't say anything else about it.

Sorry, captcha went to shit

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>>76636149
hmmm
looks like two paused reps after 4 sets of bench
makes sense in context

>>76636179
Thanks, anon!