questions thread1. How do you keep your junk from getting leg squeezed when deadlifting? Some kind of supportive undergarment? Got worse possibly with legs getting bigger.
>>77172635spread your taint to separate your legs rather than just shuffling your feet to get into position
>>77172635Do you wear compression briefs?
>>77172972Full pants sometimes.
>>77172635How do you keep your junk from getting squeezed anytime anywhere? Genuine question. Shit hurts.
>>77173155Sexual reassignment surgery.
>>77173262You can just tuck.
>>77172635How close are we to getting the myostatin knockout kits working on humans anyways? I ask because obviously that squirrel lacks the myostatin gene.I know that the kits are already buyable but how long until underground pharmacists get it working on humans and I can get my own ultra body and massive nutsack?
>>77172635>fall for SS meme>dick looks comically small next to my thighsThanks Mark
Anyone know anything about podiatry? I feel like i've identified this cycle but it's worth the results. never cared about my posture until a few years ago and it's been hell. 5'8 150 lbs if that matters at all.
>>77173309>He doesn't know how to dickmaxxMy thigh looks comically small next to my dick
>>77172635just pull your nuts infront of your thighs before you start, that's what I do
>>77172635No need to wear underwear. Ever. And your bottoms should feel loose, not snug.
>>77173319I started dickmaxxing like a month ago but now sometimes I pee a little when I go hard. Is pissing yourself at the gym tuff?
Can I maintain a muscle group by hitting it every 5 days with my normal routine? (12sets or so per session)
>>77173696Probably but 12 is too many sets if hard at all. Can't make up for frequency with volume like that.
>>77173670I piss myself at the gym on purpose while making eye contact with the DYELs to assert dominance.
Do injuries last for more than a week? Should I go to a hospital at this point?
i'm on different start times, 7a & 9a is it smart to do alternate routines if i start at 7, do basic ss m/w/f9, phul m/tu/th/f?
>>77173309>>77173319>>77173670tuck your shirt inpull your shorts up past your waist????profit
>>77172640>spread your taintWhat did he mean by this?
>>77173315Just lift and stretch and go outside it will sort itself out
>>77173269>how to prevent squeezing>by pre-squeezing
>>77174759>what is comedy i'm a woman
>>77172635>-shocks dogDas rite yboi
What I believe is a good exercise for the side and back shoulder muscles:You do bent-over rows, but only slightly tilted. This causes you to hit both side and back delts. Is this a good exercise? Is there better?
You gotta work all the muscles responsible for holding yourself upright and it takes time and deliberate practice to build the endurance to maintain the upright posture. You gotta reclaim your lost mobility and doing rows, deadlifts, lat pulldowns, bench press, chest flys and sitting in squat position will hit all the movements. A bench and a set of 10-20lb dumbbells is all you really need if your goal is to just fix posture.
>>77175669Kek whatLeaning forward a bit shoulder flies or upright rows are best for lateral deltsLiterally any pulling movement hits rear delts
>>77175693Fuck you nigger. You say you need only dumbells but mention lat pulldowns. The fuck are you gonna do lat pulldowns with dumbells?
>>77173873Jesus no#1 rule for gains: don't be retarded>>77173860Kek depends >>77173696You can maintain by eating properly and training once every ten days or something but idk why you would>>77173315Sound's like you're trying way too hard
>>77175702Pullovers you dweeb
>>77173155Stop fapping constantly so it's not hanging so far down obv
are high total rep bodyweight workouts good for cardio? wanted to try circuits of 10 pushups, 20 squats, etc until i drop, and then try to add reps over time, has anyone tried anything similar? i'd add in jumping jacks or burpees but i'm also trying not to make too much noise since i want to do this upstairs in my room in the morning
>>77175776If your heart rate is high it's cardio.
Are there more intense variations for the SL/SS main lifts at the same weight?>Squat>DL/Row>OHP/BPI want to increase the intensity but I can't really increase the weight for various reasons.
Why do I feel DOMS in my hamstring more than in my quads when squatting?
I've being doing fat man walking exercise (3 times a week) for a year, I've lost a bit over 6kg in the past 6 months and I'm planning to ramp up my cardio with couch to 5kQuestionShould I just do running, or should I do both?If both, should I do them same day or alternate days?
>>77175828yeah, you just have to play with the leverages and/or form to target the different muscle groups you're looking to challenge with more intensitysome examples:>heel elevated/front squats>romanian or stiff-legged deadlifts, and low rack pulls>seal rows or just stay strict with minimal swaying>behind-the-neck press>close grip benchyou could also just increase the reps, sets, pause duration, or anything that makes it harder for you to complete the workout.
>>77175907>increase reps/setsWouldn't this effect gains?I thought the whole point of the 6-8 reps is to maximize gains
>>77176054it depends but you shouldn't worry about that so much, if you're hitting muscular failure or somewhere thereabouts then you'll grow muscle, but higher reps are just that it's easier for your work capacity to be the limiting factor and not your muscles.in general you may want to go for 5-15 reps for most movements, but you can even do sets of 20 or 30 reps depending on the exercise (look up breathing squats) and still make the same gains as lower reps, just not as efficiently.
>try zercher squats>struggle with 135 lbs>can do 300 lbs back squat thoughI can even feel it engage core better than regular squats.
Does length of time for peak muscle soreness indicate anything? It used to be one day after workout when I was younger but now it's increased to three as I've been hitting the gym after a couple years of not going.
I can't do a pull-up yet and I feel like my dumbbells aren't making my back stronger (rows, face pulls).Are inverted rows a good way to progress? I can do them on dip bars.
>>77176054>
>>77165910>You need squat/dead/bench/row/Press®©™/chins/incline bench/wide grip pullups/skullcrushers/heavy straight forward hammer curls/shoulder flies >And that's it Then the hip adductors and hip abductors aren't targeted. The lower traps / mid-back area also isn't hit that much. It's also best to do something supplementary for lower back even if you're doing deadlifts. Hamstring knee flexion also isn't hit at all. Forearms aren't directly hit at all. Calves + tibialis + ankles aren't directly hit at all. Triceps and biceps work could also be more varied for more balanced head development (then again maybe this is covered by the chin-ups and bench press).
>>77165910>>77176548I'd add these:- Copenhagen planks and/or sumo squats for adductors- Side step-ups and/or side leg raises for abductors.- Stuff like Y raises for lower traps / mid-back.- Back extensions for low back.- Some kind of knee flexion exercise.- For forearms, wrist curls, reverse wrist curls, and maybe something for the side-to-side directions. Also reverse curls. Suitcase carry would also be good since it strengthens both grip and obliques.- Calf raises (regular and bent knee) for calves, tibialis raises for tibialis, and similar to wrists, maybe something for the side-to-side directions.- Hanging knee raises for lower rectus abdominis, crunches for upper rectus abdominis, suitcase carry and weighted side planks for obliques and TVA, weighted plank for TVA. This isn't comprehensive for core, it doesn't get every movement pattern, but it's more than what most people do.- Regular bicep curls for better short head biceps emphasis. Something like close grip floor press for better lateral head and media head triceps emphasis. But maybe this isn't necessary since biceps and triceps are typically the first things to fail when you do chin-ups and bench press, respectively.- Since triceps fail before chest when you do bench press, you should add flies afterwards, especially if you're concerned with maximizing chest aesthetics. Flat flies on flat bench press day, incline flies on incline bench press day.- You should do dumbbell versions of bench, row, and OHP to increase unilateral stability.- Lunges for unilateral front leg.- Step-ups and/or reverse lunges for unilateral back leg.- Probably other things I forgot about.
>>77176223>after a couple years of not goingYou sure it's not temporary DOMS? That'll go away in a week or two.>length of time for peak muscle sorenessOther than DOMS, the only information it gives is whether or not your body is recovery quickly or not. If it lasts a long time, therefore (and assuming it's not DOMS), it could mean your recovery isn't enough for your current level of stimulus.
>>77176575>temporary DOMSWell yes it is but I've never had it peak 3 days after working out before. I've been going to the gym pretty regularly since I started up again mid february but I did also try a new routine so IDK if it's just muscles complaining about getting used or if it's something else.
>>77176242Go to the gym.
>>77173155enjoy the sensationpeople keep telling me to prefer painhit your nutsack right the fuck now you retardbet you won't cofefeward
I can't fucking make progress on the bench man. Been stuck at 125 lbs (haha dyel) for weeks dude. Fuck me.
I was a lazy fuck and neglected doing my 3rd day at the gym this week, is it cool if I do 4 the next week to play catch up? For the record I'm gonna do it anyway for atonement self punishment reasons more than anything but I just want to know how harmful it will be if I find myself in this situation again
>>77172635that squirrel is on life long retention
>>77175849probably some combination of doing shitty low bar squats and hitting your hamstrings in other exercises like diddlies>>77176054yes, it would positively affect gains as opposed to just doing the same shit at the same volume>>77176223i noticed that when i was younger my DOMS hit the day after lifting but was good after that, nowadays it takes a full 24-36 hours for the DOMS to hit. duration is fairly similar for me, though. just our bodies slowly shitting out on us i think>>77176899have you deloaded? consider not attempting any benching at all for a week if you have (and limit other chest/tri work)>>77176919i assume you're a beginner on a 3-day full body routine. it's not really harmful as a one-off, you're just going to probably have a mediocre day at the gym that second day in a row. i'd personally use it to focus on form or something rather than worry about linear progression.
>>77172640wtf man, zoomers are too stupid to move their legs and instead move their feet?
>>77172635Its simple anon, I have a small cock and balls(natty not from roids)
>>77176247This is AI based on an old hand drawn graph from here lmao
>>77175849Knees aren't far enough out or forward, aren't staying upright enough T. Lmao4pl8!? Atg skwatter
>>77175904Walking shouldn't impede jogging >>77175828Intensity is defined as % of maximum So the technical answer to your question is to increase the weight on those liftsOrder more plates from Walmart dot com and don't let retards spook you about lifting heavyKeep good form, if it feels bad, stopI looked like Bradley martyn natty at 6'4 because I hit 3/4/5 and also trained volume
>>77177551>2016don't be a stupid newfaghttps://desuarchive.org/fit/search/image/bQZimn7lZdb2f%2FcCqEdHqw%3D%3D/page/5/
>>77176105It pushing against your core doesn't necessarily mean it works your core better >>77176223Yeah, you should be 90+% recovered before day 2 after lifting If you're sore on day 3, you're just fucking yourself up for no reason at allYour body only recovers for 48 hours, that means for gains, the recovery part has to be done before the end of the window so the last bit is gainsThat's why I recommend increasing volume when you return to the gym instead of just going full retardSS plus accessories is unironically a great program to run for a few weeks when you come back to get your body back into gym mode
>>77177563>doesn't necessarily mean it works your core betterHow so?
>>77176548You not understanding how the big lifts recruit all the muscles around them is a you problem, not a gains problem If your squat and dead form don't activate your glutes, you might need to add hipthrusts, but that's about itAdductors are hit by heavy deadAbductors are hit by proper squat formLower traps are hit by proper barbell rowsMid back is hit by every back movement You absolutely don't need anything extra for lower back if you're progressively overloading barbell rows (especially off the floor) and deadsHamstring knee flexion is something you made up for some retarded reason, it would be hit by rows, deads AND squatsForearms are hit plenty when you're progressively overloading everything Calves etc will get plenty of volume when you do your daily LISS cardioAll pressing movements are tricep movements, you want some isolation but worrying about head development when you're clearly an absolute novice is retardedBicep heads are trained evenly with straightforward hammers like I listedYou're literally just spewing bro science about !! Muh activation !! Without actually lifting anything for realI broke an FFMI of 25 lean as a natty because I was progressively overloading all the big lifts all the time day in day out for yearsYou literally can't maximize recovery to maximize total training volume if you have a bunch of retarded, worthless movements in your program
>>77176899Eat more, train 4-6 reps>>77177559That's not the original version of that graphI've been here since 09 when the original was posted as a meme about 7 reps being a gains dead zoneStop being a retard
>>77177590""Feeling it"" means absolutely fuck allYou don't train zerchers, so you feel them differently/moreThey're fun but not as good as regular squats for multiple reasons
>>77177597don't be obstinate, i was just refuting his stupid ai claimhttps://desuarchive.org/_/search/image/8EnOINzcXZ5gBZ36oxBkhA/
>>77177601I disagree.zercher squats+Dl are more useful since it actually can be used in day to day, and hence more "functional" strength.And it's not zercher, even front squat would offer the same effect, since you're moving the weight away from your center which means you need to engage more muscles to balance.with zercher you're moving a little bit more and also workout you upper limbs more.
I really have trouble finding a good routine I can do in 40minI only have 40min Monday through Wednesday because of work, and I'm free the weekends (I don't go thursday/Friday because I need bit of rest these days for my sleep schedule)
>>77177627Deadlift and rows and farmer carries are the only actually functional lifts
>>77177640Upper lower or push pull, only the big compounds shoulder flues, trus, and curl supersetted Sat/sun tue/wed
>>77177679Would that be a good Upper Lower routine?3 sets of eachUpper aIncline bench pressShoulder pressLat pulldownDumbbell flysCurl/triceps pulldown superset (if I have time)Upper B:Bench pressOverhead pressSeated cable rowShrugIncline curl/triceps extension supersetLower:Squat/Hack squatLeg pressLeg extensionSeated calf raiseFarmers walk (if enough time)
>>77177640Here you go
anyone know how to prevent fainting when doing a fasting blood test? every time i don't eat or drink before i get tunnel vision and almost faint but it specifically says fasting so i can't
>>77177640UULUL and don't do that many sets.
How to avoid this?
What's the difference between "strength" and "hypertrophy"?I don't believe in this bro science bullshit, but it's everywhere.
>>77177794duckeasy
>>77172635How can I fully optimize my nutrition without fallen ill due to nutritional deficiencies and compromising muscle mass? I don't have much time, energy or even space to storage and prepare complicated meals in advance. Currently living with people whom I'm not in good terms with and it seems that'll have to grow up and move out as soon as possible. Also, due to reasons not really relevant to this post I had to stop going to the gym unfortunately. I'm 5'9 and 149lbs (ugly skinnyfat)
>>77177722gymcel routine
Best exercises for building mass on hamstrings (that isn’t deadlifts)? Nordics?
>>77177640in the same spot >>77173873thank you >>77177746>>77177722>>77177679
>>77173269this seems like a easy way to get a torsion
>>77177803The biggest muscle is best at like 12 reps because it combines strength and endurance, both of which need material--size. You can get stronk at 1 rep without getting as huge.
post your favorite girlypop playlists please, I'm looking for something to pump me up
>>77177803strength = force productionhypertrophy = muscle size>>77177814no idea wtf you're asking
How much bigger and stronger does rep based progressive overload make you? For example, I plateaued at 350 for squats. If I maintain at 350 and try to increase my max reps from 3 reps at this weight to , like, 20 at that weight, how much stronger will I get? Will I get any hypertrophy? Or is it pointless?
>>77177591Those muscles are only hit secondarily, only as stabilizers, so they'll be less developed compared to the primarily hit muscles which get closest to failure.
How to curb libido?I don't have gf and don't masturbate. But working out and doing legs really make me horny the next day.I don't want to fall back into the goon hell hole
>>77178091070 ShakeAbraAmaaraeAshnikkoBanksThe BeachesBIABroodsCarly Rae JepsenCaroline PolachekCharli XCXCharlotte CardinCharlotte Day WilsonCHVRCHESDua LipaEmpress OfHAIMJessie WareKari FauxKaty PerryLady GagaLAURELLily AllenLykke LiMahaliaMariah CareyMarina (and the Diamonds)PinkPantheressThe Pretty RecklessQveen HerbyRihannaRina SawayamaRosaliaRyn WeaverSky FerreiraSleigh BellsTennishttps://www.youtube.com/watch?v=T6YVgEpRU6QZora
>>77178099Increasing reps at a weight is basically the default method of linear progression once you cap out just adding weight to the bar every session or week. So yes, it's about as good as it gets for strength and hypertrophy. For late-novices and early-intermediates dynamic double progression is probably the best approach. It's simple and you can run it for a very long time.
Trying to lose weightAny easy ways to eay less?Trying to avoid eating is hardI can fill myself on water but what else can i do?
>>77178323Eat more vegetables. If you make stir frys, add a big bag of frozen peas, carrots, whatever mix to it. Make salads with cucumber and tomato. Potatoes are really good too. If you find the right variety that arent filled with water, you can use 10ml of oil for 1kg of potatoes and make oven fries that are almost as crispy as french fries if you bake them for long enough. That's only around 850 calories for a lot of food.Intermittent fasting helps me because it's way better to be hungry while you wait for a big meal or two later on in the day then blowing your calories and being hungry for 4-5 hours before you go to sleep.Diet soda is good if you drink soda already.
>>77178323watersaladspotatocheeseeggschicken breastsI lost weight eating only those.
>>77178333>If you find the right variety that arent filled with waterHow would this make a difference?Water weight isn't calories
>>77178481It makes a difference to how good they turn out, not calories or anything. If they have a lot of water they never get crispy in the oven and they suck ass to eat.
>>77178542ah, got you.My trick is to sock it in salty water in the fridge for few hours.That way I can just take it out and put it in the air fryer, it would cook after 25 min on 160 C
What routine should I do once I drop starting meme
How good of a supplement is creatine for helping with memory loss and cognition?
>>77178115>The less important muscles for a good physique will be less developed than the important ones if you train properly Yes..... And........?Are you trying to get huge or waste your life on retarded shit like having a "serratus" day lmaooooThe hormonal response from the big compound lifts when done with intensity at volume at frequency will ensure full development
>>77177695Almost Upper a: Bench Chins Incline benchWide grip pulldowns Bi/tri/shoulder fly db circuit Up b:Barbell row off floor The press©®Wide grip pulldown Standing incline pulley chest flyBi/tri/shoulder fly db circuit Lower:Squat heavy DeadsSquat Lite™®Hip thrusts Ab work
>>77177794Don't go to her neighborhood or where she works
>>77178091PoppySpiritboxThe pretty wildIn this moment
>>77178601If you actually hit intermediate (symmetric strength dot com) I would run a more reasonable version of arnies blueprint to mass focusing on the big compounds>>77178611It helps but coq10 might be betterThe most important thing is to have a large daily window without carb intake to allow your brain to rid itself of waste
>>77175904>fat man walking exercisewhats that? dont tell me you just walked a bit 3 times a week as exercisewalk everyday and add running gradually as your joins can take it>>77176242yes>>77176551right except why do the stupid compounds? just hit every muscle with an isolation exercise, do both a cable and a dumbbell version for the different tension curves if there is no perfect machine for it. you missed neck thats important, serratus, rotator cuff, rhomboids, lat isolation too, hands and feet might get enough from other exercises, and maybe mewing for face muscles>>77177733just eat a little and dont tell the doctors
>>77179884If you want details then its like1 year ago, I couldn't make the 5 minute walk up the hill to the shoppe without dyingNow I do 1 n half hour round trips into town, hitting as many hills as I can, with a weighted backpack + whatever shopping I get I know its not much, but it has worked and its better than just dying at home
From a purely strength perspective, if I don’t do bicep curls, but do weighted pull ups/chin ups/rows, will my bicep curl numbers improve? Or will it just stagnate unless I do bicep curls? I know that for muscle growth bicep curls are undroppable but I’m fine with my bicep size, just want to know if my max curl weight will improve without doing bicep curls.
which is better an aggressive mini-cut or longer cut?
Do girls like the smell of a guy that just worked out? I have a date with a girl this week and it's on one of my gym days but I won't have time to go home and shower before. If I shower in the morning and don't do cardio so I don't sweat that much, will I be a test-pilled pheremonemaxxer or will she just think I stink and get grossed out? I'll shower in the morning so I shouldn't smell that bad.
>>77178857>The most important thing is to have a large daily window without carb intake to allow your brain to rid itself of wasteInteresting, have you read a study that claims this? I'm not the guy you replied to but I'm trying to maximize and maintain my brain health and cognitive function.
>>77180084Yes, especially if you do mostly chins and underhand rows>>77180093Depends on too many factors, wtf kind of question is that >>77180099In general no. Why can't you just shower at the gym?
>>77180099i'm a shower-pilled time maximizer. if you get your shower down to zero seconds then you can have an infinite number of them each day.
>>77180175I don't want the other boys to see my pee-pee. Also I don't normally bring soap, a towel, flip flops, or a bag suitable for carrying those when wet. I'll just slap some deodorant on and hope for the best. I'll report back with my results.
>>77180255is it that difficult to bring toiletries with you
>>77180164I've read a study where late carb intake correlated directly with cognitive decline in older folksThat coupled with sleep being the only fast most people get would imply that you could be carb free or low carb for any 12 hour ish period and your brain would be able to remove the waste regardless of sleep
>>77180093Cut hard and fast to minimize time at a deficit It'll help maintain lean mass long term>>77180084No The movement is too specialized You don't have to do a lot of volume but you still need some heavy work
>>77180487>NoHoly retard
>>77180255Doesn't matter Change your clothes, freashen up a bit and let er rip
>>77180488KekPost your strict bb curl 1rm lil guy
>>77179884>right except why do the stupid compounds? just hit every muscle with an isolation exercise, do both a cable and a dumbbell version for the different tension curves if there is no perfect machine for it.Big compound lifts are better at recruiting the tiny obscure muscles that you don't even know the names of, that's why they have use over just isolating each prominent muscle individually. They also save time by hitting more than just one of the more prominent muscles at a time, like how Pendlay rows heavily hit your whole upper back area.>you missed neck thats importantYeah that's pretty important, although I've heard that heavy deadlifts hit it decently well. It's not unheard of to do isolated neck work.>serratus, rotator cuff, rhomboids, lat isolation tooSerratus gets worked hard by pushing exercises. Rotator cuff, rhomboids, and lats get worked hard by back exercises, although I've heard that doing some light rotator cuff work on rest days can help with injury prevention.>hands and feet might get enough from other exercisesYeah, there are probably ways to strengthen fingers and toes. It's something you would probably need to do out of habit and not just as part of a routine, like those guys who sit around squeezing those little grip strengthening things.>and maybe mewing for face musclesThat's more of a looksmaxxing thing. But you never know, maybe one day you'll need to be able to bite something really really hard, so it wouldn't hurt to do that as well.
Should I reduce volume during a cut or keep it the same?
how long does it take to look like you do with a pump, without a pump?
These worth the money or nah?
>>77180819That one looks cheap as hell. Yes, but a good one. I love my Roman chair.
>>77180824Can you do anything weights on them, not just a back extension with a plate
>>77180819i think it depends on what your home gym has so far and how much space you have. there's a lot of things i'd prioritize over a roman chair
>>77180818If you just started maybe two months. Ten years probably never.
>>77180818One cycle of trt
my hammies love to seize up after legsbeen chugging water but do I actually need to buy some potassium, vitamin k supplements?unironically have had to cut sex short when I cramp up
>>77178289>>77178855thank you!
Lookin through my folders and I found thisIs this dangerously out of date or still good to do?
>>77181624Assuming you have fine hydration and electrolytes, then perhaps some magnesium and stuff could help.>>77181938Looks just fine to me broski.
I can't use any machines that involve pressing my chest against something (t bar row, lying leg curl, preacher curl). It makes my heart feel funny like I'm giving myself CPR or something. Is there anything I can do about this?
Will getting a fleshlight help with death grip and or improve actual sex?
>>77182166Stop fapping and then only fap intp a condom once every two weeks >>77182113Those machines are for fags anyway Just do more pullups and barbell rows>>77181624You need to drink 16 oz of water every hour minimum throughout the dayHydration is a built up and maintained thing, not a chug to fix it thingIf you drink a lot of water at once it doesn't really help hydration after 10-15 oz
>>77180818The day you started lifting was the day you became forever small>>77180723If you're training properly (mostly compounds in the 4-6 rep range and accessories in the 7-10 range), you can drop some working sets but you still need to hit your big weights If you lift like a retard (lightweight/machines) you'll never make it anyway so do whatever
>>77181938Jeez that looks like old jpg porn sites lmaooooI'm sorry but I'm not reading all that lolol
>>77182166Yes.
anyone who has done both, which did you prefer:>OOxOOxx>OOxOxOxit's basically a push pull routine fwiw, just looking for general opinions though
>>77172635Is my workout plan stupid?
>>77180518then go ahead, hit your muscles suboptimally with shit compounds instead of isolating every muscle to train them to the maximum
>>77182330First oneYou can skip the second rest day if your gym is open 7 days>>77182380Weird way to cardiomaxx but okay
>>77172635the hanma yujiro of skwirls
>>77182380does doing sets of Planks even do anything?just do one Plank to failure after the other 2 core exercises on Mondayand one to failure on Thursdaymaybe throw in one on Wednesday at the endonce you get to like 3-4min it barely will do anything thoughother than being fun of course
Do you guys workout when you are sick?
>>77182797Yes
>>77182797depends on how sick. if it's just a common cold I'll skip workout at it's peak which is usually 1 to 3 days. call it rest day. maybe do something light like some yoga or core work. if I feel like total shit tho I prefer to just count it as a deload week instead of having low performance and prolonging the course of the sickness.
How to get a better looking ass as a man? No homo.I've lost a lot of weight during my cut and while I look nice, I seem to lost whatever ass fat I had.I was doing squats but it seems I'm hitting my quads more than glutes.It's a problem because sitting is now painful, I can feel my pelvic bones directly.
>>77182897>better looking assTrain your glutes.>doing squats but it seems I'm hitting my quads more than glutesI'm the same way due to my proportions; you just gotta consider other exercises. Personally, I like to use bulgarian split squats (which can vary between quad and glute focus depending on foot placement) and RDLs, but whatever you enjoy is what you should do.
>>77182922What do you suggest?I don't want big? I want shape.Like shelf? And not han hill noass
>>77182948>I want shapeMuscle shape is defined by which heads of the muscle you target and your genetics. I'd look up what heads (parts) there are of the glute, and then target each one with whatever exercises you can find.Otherwise, train your glutes until you think they look good. Once they're good, then don't change the weight or reps. If your glutes get too big, then just train them less (ie, lower weight, decrease reps, or just skip glute exercises).
>>77182948He would unironically look better without so much muscle. It's very feminine to have such a big rack and butt.
Shoulder press : 3 repsSeated dips machine : 4 repsLat pulldown : 3 repsLat pulldown reverse grip : 3 repsWide chest press : 3 repsBiceps curl : 2 repsHammer curl : 2 repsWorse curl : 2 repsHere's what I did today for upper, is it alright?Had to go light weight because I wasn't feeling alright
>>77183050I'd put the push and pull exercises between each other, so that way you have more time to let each set of muscles recover while doing another exercise. Eg: Shoulder press, then Lat pulldown, then Seated dips, and then Lat pulldown reverse grip.I'd also consider a third pull motion to balance the 3 push motions. Maybe some kind of row or shrug? And finally, I assume you're isolating your biceps a lot on purpose, so just make sure to check that you aren't overdoing them from time to time.Also, are you only doing one set of each of these (as implied by saying rep numbers)? I hope your intensity is high enough to make up for that.
>>77183070I meant sets instead of reps xd I was thinking of doing shrugs or dumbbell rowing but had no time left unfortunately>I'd put the push and pull exercises between each other, I guess yeah that's what I should do, I'm trying to minmax so I don't get the machine taken by someone elseI'm isolating my biceps because that's my main muscle I want to grow , and once I get to a comfortable growth I'll focus on others and so on, but I'm not sure if that's a correct way to proceed
>>77183080>xd>no time>minmaxAh, it's makes sense then.>I'm not sure if that's a correct way to proceedFocusing on it will definitely work, if that's your goal. I'd only be concerned about looking balanced with an equal tricep, but as long as you are checking to make sure you haven't gone too far then it'll be fine.
>>77183083Alright thanks anon
>>77183027So hip thrusts?>>77183042This is AI?
>>77182380I'm trying to build up to a good foundation before starting an aggressive training plan for a 10k, then half, then full marathon. Starting in July and ending in March.
>>77183042>Not wanting your gym shower buddy to have a plappable ass and suckable nips
>>77183226>So hip thrustsThose are probably a good option. I've never done them, I must admit.
>>77183317>hip thrustsI though squats were the only thing you needed to grow glutes?the whole SS meme was based on this.
Manlet fat dyel here. How do I stop looking like an easy target for other people?
>>77182948This is 100% jeans and roids
>>77183446You can squat while barely activating your glutesA 1rm squat only activates them about 35%Hip thrusts are the only thing more than that
>>77183510Get smaller so you're harder to lock on to
I bought this old rack a few months ago. I have yet to find any use for the square bracket coming up on the right side or the mount on the back with the six holes in it. Any idea what I can use it for? I'm thinking of using an angel grinder and cutting off the back thing. It gets in my way when doing pull ups.
>>77183842>thing in the backbench attachment?does both sides have a square hole? could be for flat safeties
>>77183857Maybe. It also came with a flat and incline bench from the same manufacturer. I don't think either have any real way to attach to anything.
tell me about your gym bag anonshow much does it hold? what do you carry?getting real tired of my backpack + string bag (post gym stuff)
>>77183865I could see the bench attaching with a pin, same as a cable weight stack
When people say that one should lift to failure,does that include every single set or just the last one?Because working to failure from the first one would require me to lower my weight with every single set.I've been aiming to just go to failure with the last one.
>>77173269How is 5b supposed to work? Lift your balls and then suck them into your intestines
>>77183829What's the difference between hip thrust, glute bridge, frog pump?
qrd on neck training? I have a huge head and I'm a fattie losing weight, I want to do some neck training to stop my head from looking like an egg balanced on a toothpick. Should I just get a neck training harness?I'm still too fat to feel safe doing neck bridges.
How to strengthen my rotator cuff muscles?Doing things like in gif, and it would make clicking sounds.
>>77184299>When people say that one should lift to failure,does that include every single set or just the last one?What's the difference? (If you just do one.) Some of us consider sets like that not to failure junk volume because it's the hard reps that cause growth stimulus. If you do multiple to failure then that's why there's a rep RANGE like 8-15. Pick weight where you fail in that range, usually.>>77184335Inguinal canals where the testes descended from.>>77184349Rotation with weight. That's external which is mainly what gets fucked up. Face pulls for ex.
>>77184429>Rotation with weightyeah, I get sounds with no weights.I fear I'll injure something with weights.
>>77184431>soundsProbably not the rotator cuff itself, which is four muscles. But if you strengthen them the shoulder joint is theoretically tighter.
>>77184439Why do I have this painless clicking though?Isn't it the tendons rubbing bone?
>>77184443Idk, not really a joint expert.
>>77184299yeah i dont get that shit either, how the fuck does someone not train to failure. do niggas just grab a weight they could make like 20 reps with, but stop at 8 and put it back, then repeat? i cannot imagine a scenario where its better than doing all those reps in one set, or one with higher weight and low reps then drop sets. desu i dont even get doing multiple sets like 5x5, like what the fuck were you doing in the first 4 if you can still do a 5th
>>77172635As a rower, I have had MANY cases while rowing where my sack has ended up in a disadvantageous position resulting on me repeatedly sitting on my nuts with no way to adjust mid stroke. Just accept it and eventually it works its way out of that position. But until then, embrace the suck.
My fridge was sort of empty so this was my diet yesterday:Breakfast>cream cheese on a toast>4 egg scrambled eggs Lunch>rice and beans>4 egg omeleteDinner>leftover rice and beans>2 fried eggsSnacking>1 appleIs this healthy? Is this too much egg? I remember people saying too many eggs was horrible for health, then someone called it bullshit and now I'm not up to date with it anymore.
>>77184443>clicking
>>77184810>too many eggsthat's old school momscience
>>77172635what really did the trick for me were squat plugs. get some quality glass or metal ones. you won't regret it. stabilizes your core better too
>>77184938Well, it's not popping
I thought airfryer is good?
>>77185148its an oven. he's literally blaming an oven for his inability to cook.
>>77185225as someone who got an airfryer recently(and I love it, this shit makes the best goddamn roast chicken I ever made that didn't involve a charcoal grill) what they kinda excel as is making frozen slop food even more convenient and palatable doesn't make it soggy like a microwave doesn't require deep frying so zoomzooms terrified of scary hot oil can still use itdoesn't require any preheating pretty much so you can literally pop in some frozen tendies and have them ready within like 8-12 minutes without having to remember to turn the oven on before dinner time if you're a braindead retard who never learned to cook and whose palate equals more sugar/salt/fat(and sometimes spiciness) to more flavor - so basically 99% of young Americans - they would absolutely take away your motivation to learn how to cookafter all, why bother? all social media demotivational propaganda about how it takes $200 worth of ingredients to make a burger slightly better than $5 big mac surely doesn't help either
recently found out that i have herniated discs in 4 of my 5 lumbar vertsi started lifting 18 months ago because of back pain that started about 3 years ago, hoping that strengthening my back with back extensions would helpit mostly has helped, except for some flare ups, and i never feel tweaked or pain during or right after liftingif anything, my back feels best when lifting probably because of blood flow and warming up and suchthe only 'risky' lifts i do are stiff leg deadlifts and more recently regular barbell back squatsthink i should stop doing those?i was making progress and dont want to detrain if i can help it, but also don't want to work against my goal of a stronger back by hurting myself>>77180829you can use a barbell with your back extensions, on your back or held in your armsif you find the right height seat/bench you can do preacher curls on the pads
>>77185247I don't understand how gen z think.Airfryer is pretty handy at least for me.>potato (fries/kumpir)>chicken (Mostly breasts)>eggs (You can "boil" eggs with it)>Cheese (real cheese like gouda or halloumi)>Steam veggiesIt's small oven basically with a fan, if you lack the intelligence to cook your own food, maybe nature is telling you something.Why the fuck do you even buy frozen food or order takeouts?Cooking barely take more than 45 minutes for 3 meals.>breakfast: 3 eggs (the fastest to cook food IMO)>lunch: Rice/Pasta + chicken breasts>dinner:Salad+ red meat
>>77185247its still just an oven.>>77185294chicken legs and wings are fine in it too you just gotta get rid of all the fat after.and you can bake in it if you want to make something small. I use it to toast some buns too sometimes.
>>77185303>chicken legs and wings are fine in it tooI know, I prefer breast (I hate dealing with bones)I do toast stuff in it as well.What do you bake?I have small~ish airfryer but I'm open to recipes.
>>77185311I did some basic buns in it and they turned out fine.I kinda do something like Kumpir, but I mash the potato after its done and then cover it with cheese and onion/garlic/paprika and bake it again.You can also make a fine quiche in it.
>>77184299>>77184644the problem with doing every set to failure is it's very taxing and prolongs recovery time. ideally, if you are e.g. doing 3 sets of the same # of reps, you'd like something where the first set is 2-3 RIR, the second set is 1-2 RIR, and the third set is 0 RIR. ofc, it won't always be perfect, and that's fine. but yeah part of why i don't do shit like 4x12 (especially for bigger muscle groups) is because if i have 7-8 reps in the tank after that first set, what was the point of it as the other guy pointed out, you can also do rep ranges, and you can mess around with the weight on the bar/machine and the # of reps as well. i usually do 2 working sets, first set heavier like 5-8 reps, second set lighter but with more reps like 8-12, both 0-2 RIR.>>77184810the concept that eating too many eggs would dangerously increase your cholesterol is debunked, we know dietary cholesterol doesn't work like that now. with that said, i wouldn't eat 10 eggs per day either... i go through about 18-24 a week personally>>77184443it could be tendon against bone or bone against bone. look up comeback performance on YT, he has some rotator cuff exercises>>77184339i swear diddlies, shrugs, and farmers carries alone gave me a big neck. but you can also just use plates and a bench (or bed, just something to hang your head off of)>>77183930$5 skinny ozark trail bag from walmart. i don't like using an actual full-sized bag
Best way to train for princess carrying women? Curls? I did some autism drills today carrying around a weighted bag for as many laps as I could and also squats while princess carrying it. Feels like I should make a routine out of it rather than just do random shit for X, so plz help anons. Hooked up with 2 asian chicks recently and it was ggez, but then I got with a latina and her ass was heavy. Made me feel weak as fuck since she wasn't even fat, just tall and had juicy legs/ass
>>77185542Bodyweight exercises that target your core.Zercher SquatsFarmer CarriesBear Hug Carries
>>77185542zercher diddly and squat
I'm newbie lifter, weak everywhere but the leg extension machine which I can max out for some reason, why is this? Am I doing it wrong?
Is it worth it to roid? My goal is aesthetics but I'm a patient man. I'm 24 now. But seeing 7-8 year natty results is a little disheartening.
not really fitness but here goes. anons, i sound like a fucking horror movie character. like the skeleton enemy you kill in RPGs. ive had this since i was a child. it’s painless ligament or tendon popping. but im probably the worst out of any person ive ever met, and you know you’ve met dudes who click their knuckles habitually every 20 mins well i have to make sure i dont move a certain way when im in the office because it sounds like im giving my entire arm a compound fracture.>can pop/click nearly every moving part of both my hands including the bone the thumb goes into>can pop the meta carpal of my pinkie finger too>wrists>elbows>every single vertebrae>hip sockets (feels good brah)>knees (less frequent probably because they move more)>ankles>can even pop my toes like i do my fingers>even the cartilage on my sternum pops if i straighten up when im hunched over a desk too long. sounds like a fucking snare drumprobably the only thing that doesnt click or pop is my shoulders. i can even pop my nose cartilage but its not super loud.what the fuck is this??
>>77185787Starting Strength & GOMAD
Would lifting once a while do anything?Like if I do one set of something three times a day
How fucked am IThree days ago my left testicle was itchy, I checked and the skin was dry, didnt think too much about it but now both my balls are red, itchy and dry, I've been applying moisturizing cream a few times a day for the last 2 days, anyone had a similar experience? How do I cure it.My background is that I dont have sex, and I'm generally clean, I shower every day. My elbows often get dry and get red so it could be a similar case
I'm desperate. Please help >>77186376
>>77186250>Would lifting once a while do anything?Like if I do one set of something three times a dayIf you're new, and it's difficult, and you rotate back so you do x at least once a week or so, sure.>>77186393First thought is fungus
>>77186507>FungusI looked at some images but I dont have red points or anything that looks like fungus, the balls are slightly red in general, like when you scratch a mosquito bite and turns red
Seeing a lot of people lately push for higher dosage of creatine than the recommended 5g, any weight to that or just shilling to sell more supplements?
>>77186741I've always seen low returns with 5g of creatine so I stopped taking itRecently started again taking 20g and I'm sleeping better, less fatigued during the day, and can squeeze more out in the gymFor what it's worth I'm a 41 year old lifetime natty with a 1600 total in the past 2 yearsThe difference this time around is palpableCould be placebo, who the fuck knows, it's a cheap supplement might as well
>>77186757>>77186741Just drink bare minimum 64 oz of water per day along with it
>tfw fell for life start at sub 15% bf memeNow I'm 9% and look like shitNo abs, not muscle definition, just concentration camp survivor.
>>77172635I'll preface by just saying I'm retarded.Do sugar alcohols and traditional alcohol have the same impact on hypertrophy? I don't drink at all, but from what I understand, drinking alcohol can negatively impact muscle growth. I'll occasionally have low-sugar candies that have replaced sugars with calorie-free sugar alcohols. When I occasionally eat this kind of slop, is it affecting my muscle growth as much as if I were to occasionally have a few beers or shots of liquor? Or are they mostly two different things entirely?
Is it possible to go from muscular to skinny?
Am I 12% bf yet?
>>77186849of course. you think you'd keep your body mass if I tossed you into a dungeon with nothing but water for a month?
>be on moderate cut that isn't mega aggressive for 2 months now>energy levels are fine, strength is doing well>but libido is absolutely nuked, not even getting morning wood anymoregenuinely how do I avoid killing myself I need at least like 4 more months to get to where I want to beshould i try to cope with some supplements?
>>77185518>the problem with every set to failure is it trains you too wellyeah gotta watch out with thatdont know how you can really know how many reps you have in tank and what difference does it make if its 1 or 2 or 0. not that i'm attacking you, that 2 working sets is kind of how I think too.you would think with all the science based bullshit around someone would come here to tell us the optimal way for most microtrauma and pump for nutrition delivery and shit
Would strength training give me flexibility?
How to save animals from humans?
Is clen natty? Apparently it's not anabolic.
Are adjustable dumbbells worth the money? I want to build a small home gym in my room. So far I have a bench and pull-up bar.
>>77188184Doesn't worth it IMO.Get water jug and do SS with it for 3 monthsAt that point either go to gym or keep doing the same workout, but replace water with sands.
>>77188184I went with bar and pl8s instead and don't regret it. If you have the room go for it. I use my plates as pseudo dumbbells when I need for example instead of dumbbell rows I do pinch plate rows and get better grip gains too
Is it possible to get fit without riods? Everyone I know who is /fit/ and I mean literally everyone is either on the juice or taken it at some point. Feels quite demoralising as a new lifter struggling with low weights.
Doing cardio until knees are bruised? It doesn't hurt but my kneecaps are clearly bruised?
i got tendinopathy in my left supraspinatusany advice how to fix this?
>>77188184if you're just starting out try shit like fb marketplace or other local sales to try to get cheap weights and then add to them as you go
>>77188356no, no one in the history of the human race has ever gotten fucking fit evercertainly don't look at ancient sculptures or photos from the bronze and silver eranuh uh, not one person, sorry
>>77186777did you try lifting?>>77186856post a photo not flexing but probably yes >>77186071if you're this retarded?not worth it>>77184299depends depends on what type of faiure the person meansand on which part of the workout they mean>I've been aiming to just go to failure with the last one.not necessary but not harmful either
>>77188860>did you try lifting?Yes, I did.It's the cut the ruined my body.
>>77188869well then:1. why did you cut like a retard and lose your muscle2. why did you cut to 9% when you didn't have to?
>>77188878I wanted to go sub 10%, and I struggled to go under 18%.
>>77188882>I wanted to go sub 10%,okay so you wentnow get back to a reasonable percentage that won't rape your hormones>and I struggled to go under 18%.fix your weakness
>>77188890>won't rape your hormonesThat's meme populated by soibois.If you're healthy you won't fuck up your hormones unless you go under 5%
>>77188901you don't know what you're talking about and you have never even touched 5% let alone gone under 10%
Is it bad to eat below your BMR rather than simply your TDEE?
>>77188962it is bad to eat in a way that doesn't help you achieve your goalsif you can set up and stick to a diet that has less calories than your bmr and gets you to your goal then there is no problem
>>77173155lululemon ABC pants abc stands for anti-ball-crushing
Does anyone remember a picture from Jeff Seid's social media where he was lifting his shirt next to a teenage girl, and the caption said something like>cousin wanted me to show some aesthetics so I happily obliged? It was made funnier by the fact that it came out around the same time as the "cousin (15)" copypasta. I'd appreciate if someone can post it.
Trochanter bursitis is making it feel impossible to progress on any leg related exercises and i am stuck in a loop of very light or body weight movements, inflamed , recover and try again
>>77172635Idk man. I was doing traps yesterday and I just let the bar graze my cock n bulls. It's whatever, dude.
