>>>/vt/ranny

>>76955808
Your link to your gay porn stash doesn't work

>>76955804
i love running but hate lifting
been losing a lot of weight too and i'm slowly becoming way too skinny
is this my fate now? why does running burn so many calories?

>17.5kg x11 DB skullcrushers first set
>7 reps second set
Why does this happen just on this movement? On everything else I get 1-2 reps less on the second set. I had 0 reps left in the tank on the 11 rep set but it's the same with all my other movements more or less. I don't get it.

>>76955875
cause it's hard and takes a lot of energy? you can just lift 2 times per week as a noob and make good progress.

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>>76955808
keyed
>>76955827
LOCKED

What if I split my upper body workouts into 2 workouts at different hours of the same day?
I would do compound exercises at the gym in the morning and do biceps/triceps shit with my adjustable dumbbells at home in the evening?
I don't have much time in the morning so I often end up skipping the isolation stuff to beat traffic

>>76955878
Gumption is by far the most important factor in completing any lift
Doing skullcrushers over 8 reps is kinda dumb tho

>>76955960
Youd probably get better gains doing it all together but you could maybe cheat and do cardio after isolations for similar gains

>>76955804
You don't look like that

>>76955804
just found out that long distance running might be related to increased risk of colon cancer
i'm scared now, what do i do?

>be me
>eat healthy
>do sports all my life
>outside a lot
>never fat or malnourished
>still going bald
>still ugly fucking face
>get diabetes

I want to be here as little as possible so, besides speed lurking trying to stumble upon a thread about oat cookies that contains a detailed conversation about Mesopotamian conquerors and ritual sacrifices, I want to be able to find all the new and weird shit on my own.
Which keywords and sites pull up studies and esoteric shit that are fit related?
>inb4 "new" + "fitness" or that reddit site that tells you Gohan inspired workouts.

Am I really fucking myself over for doing 12 reps per set instead of 8 max? Why?

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Complete and utter fitness newfag here. Is the Bro Split good?

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>Assuming blood work is done effectively and you're not a retard, how significant is the long term health risks from gear and peptides.
I'm 32, a lot of my friends are 27-28 and they're all using both. Part of me is skeptical because I don't believe that they understand how to train or look after their bodies effectively, but that said they're making great progress.

I am finding recently fatigue is really limiting my training and I eat and rest well. Finding it hard to train at an intensity
that's high enough. Considering using peptides. Is the risk neglible?

>>76956907
Realistically the most effective program is the one you do.

As long as you're hitting each body part (in general terms) at least twice a week you'll make good progress.

I wouldn't recommend bro splits but I've never done them. If you're only looking to train 3 days a week or less I'd recommend a full body program. In excess of 4-5 days I'd say a bro split would be alright.

In real life the most effective program is the one you actually do, consistently. I think bro splits are sub optimal but if that gets you into the gym, do it.

Im eating 2 lbs of raw broccoli and 4 cans of chicken breast as that's the most palatable option I have. I drizzle some honey on the chicken breast and have a zero soda or have a peppermint with the broccoli to get it down.
It's about 1600 calories. Why am I gaining weight?

For the next 2 months I've got temporary access to a fancy gym. PT, nutrition consult, sauna/steam, Olympic pool, free snacks and shakes etc.

Anyone got recommendations for 4/5 day a week program for an intermediate lifter?

Currently following PHUL and working towards a 2 plate OHP but I'm 12.5kg away from that right now.

>>76956947
>cans
Is it possible the chicken breast is in oil or smth?

>>76956982
Nah it's water I drain. This happened when I was choking down dry ass chicken breast I baked. Idek anymore and I'm beginning to not care

Does a human male actually weigh 200lbs?

>>76956947
What do you feel like eating? Maybe you're craving some mineral or vitamin badly and depriving your body of it, and to hold on to the stores you have on your body, your body is significantly dropping the metabolic rate?

>>76956963
Learn weightlifting

>>76956750
Perhaps 12 is too high due to the high number of inefficient reps you do. The first 8 reps are kind of useless and aren't a challenge at all. You're also not using very much weight. So I prefer 5s or something. But do what you like.

>>76957057
Ay least cronometer says I'm hitting all my vitamins. When I eat this way I only feel like snacking on chips and hummus

Do I need anything other than a bench, a mat and adjustable dumbbells for my home gym while I wait for the renovations to end at my local gym

I am losing hair on my upper outer thigh. I assume it is from the clothes fitting and friction caused by the new quads.

It looks weird because I am hairy everywhere else. Anything I can do?

>>76957131
Do some band work. Maybe get a dowel, I love mine. It could be because I like the idea just having a big stick to wack the homeless though.

>>76955804
I'm like 93% sure I got sports related anemia, but the bitch RN who just did my bloodwork doesn't want to recommend me to an actual Doctor until I do more expensive tests and bloodwork. And last time I went down this path, one of the retard RNs tried to diagnose me with fucking liver failure.

Pure iron supplements are asking for trouble but Ive been taking low dose iron like every other day in addition to a new low calcium multi, with OJ. Ive also added pumpkin seeds because they have a shit ton of iron and make a high fibre low cal snack.

Any other ways I can get iron into my diet? Or does anybody know of any less known high iron foods I can add? Preferably low carb? Spinach I know is good its just a pain in the ass to add. Broccoli is another. I'm looking for my best bang for buck sources.

>>76956750
Weight and volume are a balancing act but the difference matters very little as long as you're going until failure.

Is Full Body 4 times per week with a rest day in between enough to not shit my gains?

I have no idea how to do a front squat I just can't find where does the barbell goes and how do I hold it, it seems to just hurt my shoulders like hell

>>76957264
just eat red meat breh. the RN might seem annoying but there's a good chance she's just asking for tests a specialist is going to order anyway
>>76956907
i would ease your way into lifting with something lower volume instead
>>76956963
ik it's not what you asked but take advantage of the PT if you in any way need it. if any exercises (even ones you've stopped doing) are painful, or you have any nagging issues, even just concerned about posture

>>76956443
genetics are a bitch, can't outlift shitty ancestors

>>76956947
perhaps you're overestimating your honey drizzle, do you measure it or are you just eyeballing it?

>>76957131
if this is just a temporary/stop-gap measure, it's fine as it is. if you're going to transition to a complete home gym, a barbell and rack would be the next step

>>76957305
Also after 2 months of casual gym, I'm now able to do one proper pull up and chin up going above the bar, but I can only do one, not two as I have not enough strength
How do I train to do multiple one? Doing negative?

> mid 20s
> up until late teens was very active at sports, and running
> dormant for a few years
> did cycling for a few years
> again dormant for a few years
> not a manlet, always had a bug tummy, and love handles
> not much visible muscle except for legs
> very insecure about my body
> however, i am able to best people with defined muscles at physical work e.g. lifting stuff
> is this purely due to height, or i have some muscle, and am just insecure?
> decided to run one day with friend. surprisingly i was very good with no issues, and years of no activity.
> dont know if i am fit, or just young
> additionally, how to exit this hellhole?

Recommend me a good pre-workout that doesn't have creatine or that shit that makes you tingle.

I have this reoccurring problem with pain in my right forearm. It flares up when I supinate and is felt along the brachioradialis. It's mostly felt from the base of the thumb to around 3-4 inches down the arm as well as inside the elbow. The thickest part of the brachioradialis experiences no pain at all. Just asking if anyone else have had this problem and how you fixed it. Not sure if it's caused by supination during curls or by how i grab weights.

>>76957481
Coffee with sugar

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I'd appreciate some help on what I did wrong.
I'm 35 Y M, I was having some knee pain and difficulties going up the stairs even had sleep apnea so I decided to improve my health.
I was 75 kg @ 176 cm, and went through healthy diet for 4 months combined with cardio.
And now my weight is 62 kg.
Admittedly I feel better now, and my BF% is at 16% which I thought was good.
But when I put those number to FFMI calculator I got "below average" results.
While when I input my old BF% and weight I get "above average" results.
Am I misinterpreting it?

>>76957707
Can't calculate ffmi without a reasonable estimation of body fat
So you either have to be semi lean or get a body scan

>>76957514
Stop fapping with that hand obv

>>76957481
Kek
>Recommend me a shitty pre workout
No

>>76957424
Lose weight
Not seeing muscle=\= you don't have any

>>76957305
Just do back squats
>>76957273
That's way too much

>>76957264
Whole beef whole lamb whole goat meat

>>76957052
A normal sized one, yes
Most /fit/izens are turbomanlets so 200 would be huge

>>76956947
Cancer or tapeworm
How tall are you

>>76956907
SS or SL plus accessories

>>76956750
12 reps should be only done after real sets (4-6 on big lifts, 5-8 on accessories)
Lightweight recruits fuckall muscle fiber and stimulates minimal endocrine response compared to real lifting

>>76956443
Sounds like you're doing something wrong
Lifting+ cardio kills diabetes
Sounds like you have had a retarded diet since ever
>>76956415
Anything that encourages you to hold your poop in gives you ass cancer, whether voluntary or otherwise
Sugar, homogenized meat, long distance running, gay bottoming etc etc

>>76958091
>ffmi without a reasonable estimation of body fat
Isn't this what the army method should be able to do?

>>76958116
No
No method works without determining accurate bodyfat% first to get to FFMI
Order some cheapo bf calipers on Amazon to get a rough estimation of bf% to get a better guess of FFMI

I've been 260lbs@40+% bf and I've been 260 at 12% bf @6'4

No equation can tell the difference between the 2 without some sort of bf% specific measurement

>>76955804
Mumei...

>>76956750
Its fine if your goal is muscular endurance. It's not as conducive to strength gains as working in the 3-5 rep range with heavy weight, and not as conducive to hypertrophy as working in the 6-8 rep range with moderate weights

New years around the corner

I'm an unemployed student right now, I got 4 more months on my schools gym membership

But I'm debating if I should go back to my budget $10/m gym thats gross AF just to get outta the house , or just stick to home gym in the basement. In unemployment the budget gym gives me something to do besides just look for work all the time.

But its such a terrible experience, been there before in the past, that I'm like maybe I should become a home gym chad. When I was working last, I bought like $800 worth of stuff so I already have barbells , kettlebells, a few dumbbells , a pull up bar etc

The thing is that its just cramped for any real functional work, and people at home can distract me sometimes breaking the flow.

>>76958128
I have the bf% estimation before I lose weight and it was something like 20%.
And now assuming I'm at 16%.
How would this work out?

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Can I still progress in weight if I only do the main lifts once a week?

Example

Bench + push/pull accessories
Deads + squat accessories
OHP + push/pull accessories
Squats + deads accessories

My gut tells me that as long as the muscle group gets enough volume per week growth should be the same, but I know that the skill component in compounds benefits from higher frequency

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What kind of workout to be able to do pic related if I weigh 130 lbs and my gf weigh 260 lbs?

is incline bench press + dips enough for chest? or I should add something
so which option would be the best?

>flat bench press + incline bench press + dips
or
>incline bench press + dips + chest flys
or
incline bench press + dips

Does anyone get splitting exertion headaches on leg days? Is there anything to do to not get them? Or just gotta suffer through the fuckers?

>>76957481
just have some coffee about 30 minutes before training. if you must use pre, beta alanine is what makes your skin tingle, so look for stuff with beta anhydrous

>>76958690
probably a couples workout so your girl loses some weight

>>76957323
A teaspoon per can
>>76958104
5'7"

>>76958690
Just have her lift, and she should be able to support your weight just fine

Why did my hairline started receding after I started lifting? Im 23 and my dad still has all his hair at age 64 wtf

>>76955804
Anyone just feel an earthquake?

I changed up my routine and now I go to the gym on the weekends. For the past 2 days the gym has been basically abandoned. Is this because it's around Christmas or do people just not work out on the weekend?

>>76958693
I would do the first option and sometimes swap incline standing cable flies in for inc bench whenever I'm beat up

>>76958845
Keep your chin tucked and head unmoving relative to your back through every heavy movement
Have caffeine after lifting
>>76958690
4pl8 squat for 8 reps to keep it up for any length of time
Standing fucking is one of my favorite positions

>>76958689
Unless you're well into intermediate, probably not
You'd have to do like 8-10 sets of 5ish to failure on every big compound

>>76958469
Home gyms are fine as long as you can do the big lifts properly

>>76958515
Put it in an FFMI calculator
In reality, natties lose FFMI when cutting unless they maintain calorie intake and make a deficit through increased work

>>76959161
It's 100% caffeine intake related and has fuckall to do with lifting
The only old guys I know with hair don't do caffeine

>>76959415
People travel
Some places get busier, most get less busy

>>76959322
sorry just took a shit
>>76959415
weekends and holidays are generally lighter, plus this is a time of year where people are traveling and the new year resolutioners haven't re/joined a gym yet
>>76959161
correlation=/causation, plus it's your mother's genes that carry baldness

>>76959488
She doesn't wear jeans, just skirts for easy access

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>>76959508

>>76959478
>Home gyms are fine as long as you can do the big lifts properly

I can't , the one thing I didn't get was a bench lol , i do a lot of functional type work outs to make up for it and focus on alternative movements , I do have a squat rack though

Currently switching from 3 day FB to a 2 day FB schedule because I'm focused more on MMA these days (two days striking, one day BJJ and one day wrestling). The problem is that I don't want to loss my gym strength that I've built up through the years. Does anyone else combine MMA and weightlifting and what was your program like?

>>76959569
I mean squat, dead, row, Press©™® is probably good enough

>>76955804
i heard that the range for hypertrophy is in the 5-30 rep range
then wtf is happening in the 2-4 rep range?

How do you train muscular endurance without burning out your muscles / CNS when you already have a strength training routine?

>>76959478
>4pl8 squat
>405 pounds
Are you fucking mad?
How do I even reach this level?

>>76959478
>Put it in an FFMI calculator
>In reality, natties lose FFMI when cutting unless they maintain calorie intake and make a deficit through increased work
I did, so this is normal? unless I roid or something?

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I have a weird question
Do men lose lower body gains (squats) faster than upper body (bench press)?
I'm not proficient body builder and just did it for fun and health, my squats were 100 kg and my bench press were 80 kg.
I stopped going to the gym for few months, and I returned recently.
While my bench press affected slightly ~ 55 kg
My squats plumbed to FUCKING 40 kg
WTF? How I lose gains in legs and ass so bad?

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As a guy, how to fix hip dips?

>>76960839
ywnbaw

does it matter if the plates don't match in size? the ones that came with my dumbbells are like 7 inches wide at 10 pounds, but the place i got a giftcard for sells them around 8 or 9 inches.

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>>76960839
WHy would being a guy require a different routine?

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>>76961093
Different bone structure, different muscle insertion different body shape goals?
>>76960842
Ok homo.

>>76958690
I was about to say easy then I noticed I got the weighs wrong. RIP anon, or just plap her like a hog, because that's what you have. No prince carries or lifting her on your shoulders to eat her out in that relationship

Does the grip matter when doing dumbbell chest flies?
It feels more comfortable doing them pronated (palms facing my feet) that doing them in neutral (palms facing each other) but I've never seen anyone else doing them that way

>Got back into weight training after a few months of slacking
>Getting gassed after 6 sets, 3 exercises
Could it be the cold, dry weather or could you regress this much in 3-4 months with a moderately active lifestyle?
I personally think it's the prior, have asthma and can't sleep without a humidifier

>>76955804
Hey anons. If I'm fasting purely for weight loss should I be doing rolling 48's or 72's? I realize I'll lose a bit more doing 72's but I hate the brain fog with 72's. Also I'm only 20 pounds overweight

>How long does it take to go from benching 2.5pl8 to 3pl8?
>What training program would you recommend?

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This question is going to sound retarded, but how would walking an hour a day influence weight loss?
Basically, I used to lift for ~45 minutes a day, cardio for ~20 and as well as walking for an hour total (using breaks at work) and I was the most shredded I've ever been. This was a few years ago, and I'm still keeping up with the lifting & cardio, but I don't have enough time to walk consistently. Coincidentally, I'm about 5 lbs heavier than I was those few years ago. I don't have a comparison for calories, as I was winging it back then.

Basically, would an hour of walking make a significant difference in terms of physicality if I'm already exercising at an advanced level?

>>76961492
LISS cardio is required to be as big and lean as possible as a natty
People don't believe my peak bbing stats but I needed 4500ish calories just to maintain with all the lifting and cardio

>>76961378
16/8s are the longest you should regularly go especially around average size

>>76961304
I would guess it definitely helps to be palms in
Your arm angle relative to your torso is way more important tho
You need to be like 30° "below" perpendicular, not straight out from your shoulder
Proper angle hits the whole chest, most people just end up hitting the rotator cuff+front delt

>>76961086
The distance of the center of the weight from the center of the barbell is what matters
If they're the same thickness, they're identical unless you are deadlifting where the diameter matters
Weight is weight is weight
Also, but from Walmart for a deal

>>76960835
Has to do with how technical the lift is and the type of muscle
>>76960822
Roids or cutting through increased work while maintaining calorie intake
>>76960819
Stop listening to retards telling you to lift more than 6 reps at a time and don't be afraid to lose your abs if you're greasing the groove with consistent progress
I've ATG'd 4pl8 on a high volume program
It definitely helped my standing sex positions

>>76960656
Fucking what lmao
As long as you also train the higher rep ranges AFTER your strength training and do cardio
Endurance is almost entirely cardio related
>>76960652
Hypertrophy is a word that is largely misused and misunderstood
Long term size gains happen at a calorie surplus progressively overloading in the lower rep ranges 3-8 while increasing the weight and volume long term
Most natties get almost no benefit going beyond 8 reps and can make the most dependable gains in the 4-6 range for the big lifts
There are a few isolations that are an exception
Training for strength is usually connotated with "per pound of bodyweight" which dictates maintaining your bodyweight
The only dependable progressive overload in this state happens in lower rep ranges

It should be remembered that long term size gains ALSO COME WITH strength gains
But strength gains don't necessarily come with size gains

Why despite having the correct(tm) and healthy weight as I'm 23-23.5 BMI i still have fatty fat tits, salami nipples, side belly fat and grabbable & noticable front belly fat? If this is oh so healthy weight, then I should have no excess fat, correct? I went from 25.5 BMI btw and I feel even when I'll reach 21.75, the middle point of healthy BMI I'll still have fucking mantits like a tranny and fat belly. I'm like that since I was 10, 19 years later and no matter the weight, the fat never permanently goes away.

>>76961304
You're probably just out of shape. Do some hiit or 5bx or something

>>76961566
bmi is flawed because it doesn't factor for body fat percentage and muscle mass. getting your body composition determined would give you a better scope of health/fitness

Just bought a 4chan pass to ask what the fuck my rear delt is. I've been doing rear delt exercises for years but I have no idea what part of my shit is my rear delt and what is my back.

If you're obese, can you gain muscle while still doing a cut?

>>76962139
Yeah. Why not? Beginners can gain muscle while losing fat. You've probably heard that before. Who do you think they're talking about? Everyone starting out is obese. Beginners are obese. When they say beginners can lose fat while gaining muscle, your fat ass is exactly who they're talking about.

>>76961801
It doesn't scale properly with height either. BMI, the excuse for many a fat Munchausen by proxy mother to put her short, attractive daughter on a diet.

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Hey /fit/...

Is it okay to become stronger if only to be better for the ones you care about?

How quickly after eating breakfast can I actually head over to the gym (around 10min away from me)?

>>76962366
I would eat something small with some coffee and head on over

>>76962069
Just like front delt gets hit with all pressing motions, rear delt gets hit with all pulling motions

>>76961566
You need lean mass and to be<15% bf

>>76962229
Nah man, you gotta be lifting for pussy like the rest of us.