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>>77258679

do sore muscles generally mean that you worked them enough to get gains?

>>77258684
I only ever get sore these days if I quit the gym for a week and come back pushing hard.

>>77258679
Hey there baby. Wanna give me your phone number?

>>77258684
if you're just starting out, that's called DOMS and it's a positive indicator that you worked your muscles hard. fair warning though, most DOMS goes away after 2-3 weeks of consistent lifting as your body adapts to the workload of a gym session

>>77258703
so regular gym-goers don't feel soreness?

>>77258753
yeah, mostly. it's conditional. a tiny bit of residual soreness isn't unusual, but for i think most lifters it's in the category of "practically unnoticeable unless taking the stairs after leg day", whereas it can be incapacitating when you're first starting out. and DOMS does seem to get more persistent with age, anecdotally at least. also, frequency matters: i'm on a weird routine where i hit legs once every 10 days and i do get leg DOMS as a result simply because i don't do it enough for my body to fully adjust to it. but for the most part, for a generally healthy lifter <40, yes it 95% goes away

>>77258679
delicious

>>77258778
thanks. i was wondering why my soreness got more intense a day after i started

Yesterday I did pullups to failure (I usually leave a couple in reserve)
and im surprised to find out that
1) Im extremely sore. Havent been so sore in a while. Maybe I need to go to failure more often.
2) Some unexpected muscles are sore. lats, triceps, forearms, upper abs, sure, all good and expected. But pecs???

How good of a benchmark is doing 1/2/3/4 plates for 5x5 ?
I'm almost there for OHP (55kg) and bench (90kg) but my squats (90kg) and deadlifts (130kg) are stalling hard

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Anyone have experience with psychiatric medication? In particular mirtazapine? How did it affect your energy levels and gains?
I often get stuck in a loop of anxiety and insomnia that keeps feeding off each other, and it's been a rough period lately. And don't tell me to try some kind of shitty snakeoil or supplements, it tried most of it and it doesn't fucking work for me

I don’t have a face pull machine. Can I just use one of those rubber bands

Did anyone try what Athlean X does with effective reps? The approach is to do a set that will lead to failure between 8-12 reps, rest 30 seconds and then go to failure until you get 20 reps. The first set you don't count towards the 20 reps. Been meaning to try it for curls and lat raises, how good is this and should I even bother doing this instead of my regular 3 sets?

>>77258977
Not sure I understand correctly

You just do sets of AMRAP without counting the first one until you have a total of 20 reps ?

I don't see why it wouldn't be efficient to grow your muscles, but I think it must be hard to track progress reliably

>>77258994
Yeah, that is a good way to put it. What I want to know is if it is worth the extra effort over just doing the standard double progression

>>77258975
Yes, but you could just get a diy pulley system off amazon. They are cheap and work well and can be attached to your pull-up bar for example.

Is this a good 5/3/1 template for a fat fuck on a deficit?
DAY 1 — MILITARY PRESS

Military Press 5/3/1

Shoulders or Chest — 3×10–15
Lats or Upper Back — 3×10–15
Triceps — 3×10–15


DAY 2 — DEADLIFT

Deadlift 5/3/1

Hamstrings — 3×10–15
Quads — 3×10–15
Abs — 3×10–20
Biceps — 2×8–12


DAY 3 — BENCH PRESS

Bench Press 5/3/1

Shoulders or Chest — 3×10–15
Lats or Upper Back — 3×10–15
Triceps — 3×10–15


DAY 4 — SQUAT

Squat 5/3/1

Low Back — 3×10–15
Quads — 3×10–15
Abs — 3×10–20
Biceps — 2×8–12

>>77258975
Bands have the highest resistance at peak contraction, that is not ideal. It is better than nothing, but as >>77259050
said there are pulley systems you can use that give the same resistance during the whole range of motion

>>77258782
Fake. Don’t listen the other faggot.
You will feel soreness when you start lifting heavy.

what are some goal bodies for a manlet with childbearing hips? Please don't say I should stop exercising and just become a tranny instead

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Once your forearms and biceps get big enough are you just doomed to have your hands fall asleep while holding a video game controller for too long or is my circulation just weak af?

can someone qrd high rep purpose for me? am i correct to understand that i can switch to high reps and more or less pause progressive overload to maintain a physique i'm happy with along with dieting?

>>77259233
you should stop exercising and just become a tranny instead

>>77259602
>can someone qrd high rep purpose for me?
imo, the primary benefit of high reps is that it's easier to enforce proper form on the hard reps and gives you more of a pump. there's also a brosciencey belief that higher reps is better for smaller muscles. idk about that though
>am i correct to understand that i can switch to high reps and more or less pause progressive overload to maintain
you can maintain on high or low reps, just stop pushing the weight up

>>77259249
scrumptious

Looking at Push/Pull/Legs/Upper/Lower 5 day splits. The one thing that seems to be a little different between various routines is where they put the big compound lifts. There seem to be 2 variations
1. PPL is used for smaller isolated exercises and final UL days are where the big compound lifts get put
2. Compound lifts are spread throughout the PPLUL days
Is there any significant difference here? I feel like saving all your compound lifts for the end of the week on 1 day might be worse than just spreading them out

>>77259674
do compounds, followed by accessories, followed by isolations daily

curious for inputs from anons: are you more likely to regret not bulking more, or not cutting sooner?

i've got no one to impress right not (not dating or looking to), it's not a vanity thing, but i don't want to bulk so much that i spend 6 months in a cut type deal. i'm currently 5'11" 185 and thinking about bulking up to 200.

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What are the best handles for loaded carries? Are these good?

>>77259871
Weight horns angled upward > picrel > trap bar > single handles > KBs/DBs

i've been watching old documentaries and workout videos, mainly from the last century or turn of the 21st, but they're all youtube reuploads of dvds and such from years ago, from channels that upload only a few videos like them. does anyone know any workout tv series that are fun to watch? doesn't have to be any kind of workout in particular, just shows that are to inform, show off, document, or whatever (just as long as they have working torrents or ddls available).
currently watching this to give an idea of what i mean https://www.youtube.com/watch?v=qBZOdZb9ZKM
and i've also seen some of the fun videos from street workout groups like ruff ryders and barstarzz

>>77259904
tf is wrong with DBs?

>>77259809
>but i don't want to bulk so much that i spend 6 months in a cut
Sounds like you'd prefer cutting sooner then. Also fwiw, spending less time in only one or the other might make it easier to move between them (in terms of your mentality / subjective experience) because you'll be less "used to" the feeling of one or the other.

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>>77260095
Probably not heavy enough?

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>>77259871
I use these, they're like 50 bucks on Amazon. I've used them at 110lb per handle and they feel very solid, could probably hold 150-160 before they get suspect. They def aren't for ego lifting tho, like wanting to walk 20yards with 500lb type stuff but for walking around the block, they're perfect.

Where do I start with bodyweight fitness if I can't even do an incline pushup?

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>>77260517
Google Startbodyweight routine

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Ok, I'm starting my fitness journey after losing some weight from CICO alone. The doctor told me that due to my autoimmune diseases I have to literally put on muscle to keep myself alive.
Thing is, I'm also very scared of herpes, ringworm, and other viral diseases that you can get from the gym equipment when it's dirty. I am immunocompromised and shit.

I am thinking on buying a stationary bike and starting with that, I only got like $150 to spare monthly and it will take me a while to get all the home gym equipment I actually need + I don't have the space and shit would be ending up in the backyard.

The nearest gym is $40 a month, am I being too whiny about it?
I just don't want to get sick on my first month and screw my body even more.

>>77260639
You could manage fine with a small budget at home. I reckon a pair of 20lb and 30lb dumbells, plus a pullup rack would be fine. The cost of just that shouldn't be too much. This, plus grounded bodyweight movements, would cover most of the body. Working top to bottom:
>Shoulder: db lateral raise and db press.
>Back: pullups and 60lb shrugs (kinda hard to push it with just 60lbs, but with full rom and slow movements it'd be better than nothing)
>Chest: pushups.
>Arms: db curl, pushup variations (for triceps), and deadhangs.
>Core: planks and whatever other simple core movement you might like (eg. russian twist).
>Glute: db lunges/squats and db RDL.
>Hamstring: db RDL (same issue as with shrugs, this'll be easy to spam but you can decide on buying more weights later).
>Quad: db lunges/squats and wallsits.
>Calves: single leg calf raise (optionally while holding a weight and stabalizing yourself against a wall or something).
These are just examples of exercises to cover the entire body. Ideally, of course, you'd be able to test out all kinds of movements at a gym and then decide what to buy at home, but in lue of that, just trying what's most accessible first (aka cheap/free) is fine.

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How to last longer in bed?
I'm getting a new GF and don't want to cum in two minutes like I usually do.
So far I plan to focus on:
>breathing (going full apnea pumping makes you cum faster)
>relaxing the kegel (?) area (tightening it makes you cum faster too)
What else should I do or train?
I've tried the whole kegel thing, pissing, tightening to stop, then pissing again, etc. and it did nothing to me.
I'm uncut too, so I guess we cum sooner.

>>77261015
girls dont mind if you blow like that your first time. you'll last longer the next time as you get used to her

just make sure you do foreplay and cuddle her after and all that shit

Do you train grip after your main workout or on a separate day

>>77261030
>you'll last longer the next time as you get used to her
I never lasted much longer with my previous exes. It just feels too goddam good. Maybe if I try taking off my mind and half focusing on something else?

>>77261047
relax your anus/pelvic muscle, like the opposite of a kegel as if you're pushing shit out (but don't shit yourself). that's the physical part of not cumming too quick, which is like 20% of the whole game. the other 80% is mentally not hurling yourself from 1 to 10 in terms of arousal too quick. relax, don't hold your breath, don't think about cumming too quick first and foremost and maybe stop jacking off to porn that conditions you to not have an arousal scale/cum too quick.

I've heard conflicting things on creatine.
>Creatine will atrophy your brain, make you retarded, and give you roid rage even if you're not roided
>Creatine is great for brain health, prevents and slows the decay of brain cells, can help with alzheimer's, dementia, parkinsons, and concussions
Which is true, or is the reality somewhere in the middle?

How well do lateral raises transfer to shoulder press strength? I have been spamming them for a while, I can rep 15kg x10 with clean form and my delts are noticeable even at my bf%, but I wonder if it would improve my shoulder press.

>>77261056
>relax your anus/pelvic muscle, like the opposite of a kegel as if you're pushing shit out (but don't shit yourself)
Yeah, thanks anon. That's what I meant by "relaxing the kegel (?) area". Guess I'll just have to relax and take it slow, but damn am I self-conscious about this.
I've dropped porn for about 10 days. No change so far.
Pleasing your partner is hard.

>>77261015
girlfag here

girls don't enjoy sex for the same reason guys do. sex is about emotional vulnerability for us, at least in my experience and the experience of my friends. try communicating with her and asking what she wants out of sex.

if you plan on being with her for a long time then you're gonna want to communicate about what you both want anyway. girls don't think guys are sexy for correctly guessing how we want to have sex. girls think guys are sexy when they're thoughtful and kind

>>77261215
I don't care what women think. They probably don't even know what they want. I just want to last long.

>>77261238
then why the fuck do you even have a girlfriend? just fuck hookers or something if you don't care about what she wants

>>77261243
>implying there's a difference after 3 weeks
You're a girl allright.

Is the trap bar useful for anything?

>>77258848
it's a good goal for most adult men and you'll make the majority of your natural strength gains if you're doing reps with them, but it's an arbitrary standard. if it's easy for you to reach any of those numbers, you'll have to get stronger to see the same results as someone who has more trouble reaching them, mainly because of differences in bodies and leverages.

for example you probably have shorter arms, which makes pressing easier because the bar won't have to travel as far, but makes pulling harder because the bar has to travel further from the floor. maybe longer legs too which'll make deadlifts (and squats) even harder, and that's bad if strength is what you're concerned about, but is a benefit if you're training for size because you won't have to lift as much weight or do harder variations.

do whatever you want, but you don't have to wait until you're literally at 1/2/3/4 to consider yourself "intermediate" and worthy of changing programs or lifts. if your progress is genuinely slowing down (and you aren't just not pushing yourself, which a lot of guys tend to do with leg training) you're intermediate for your own body.

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>>77261047
I like to think of Orion Kerkering's meltdown in the 10th inning of Game 4 against the Dodgers.

But then I think of JT Realmuto and i lose it

>>77259871
DIY masterrace here. I use a loop of rope through a scrap of pvc for a handle.

>>77261316
Being a euro, I have no idea what it all means.

>>77261058
I've never heard of it being associated with any negative mood effects. I think that might just be some kind of "a stereotypical gymbro downing caffeine and creatine preworkout was mean to me once" type of thing. Imo, the biggest mental effect is offsetting sleep deprivation when I miss sleep on any given day, but other than that it's just nice for weightlifting.
>>77261263
It provides a different feel of the weight you're holding compared to something like dumbbells or barbells. This can make doing certain exercises (eg. deadlifts and farmer walks) feel nicer on the body and allow you to work specific muscles more effectively. It's all just preference, in the end.

>>77261085
Have a cheeky wank earlier in the day to take your gotta-coom-monkey-brain out of the equation and enjoy the intimacy more.
Don't forget to take a piss after the wank, else the post-cum that oozes out will marinate and smell foul.

hello frens. i'm (intentionally) bulking for the first time in my life, but I've been running into a big problem: indigestion. As it turns out, most plants make me painfully bloated and gassy, specially rice, wheat and beans. Potatoes are fine, but trying to fit them into a caloric surplus is a bit of a nightmare... Unfortunately I'm also too poor for most nuts and stuff, and whey has been getting too expensive for my budget. Peanut butter seems to be fine, at least. I've been doing some really good progress in the gym, but I honestly felt better dieting than bulking.

Is there any benefit to doing reverse curls on a seated incline or a preacher bench in place of just standing?

>>77260095
Nothing.

I love chocolate. Will a square of chocolate a day be detrimental to my wight loss routine?

>>77262107
did you have a question?
>>77262132
no, a square a day is fine

Anyone take lion's mane? I have been taking caps for a few weeks now. The recommended dose is two caps a day, one in the morning, one at night. I take them both in the morning because I'm lazy. According to my research that shouldn't matter much. I'm at the point where it should be taking effect. I'm not sure about the supposed cognitive benefits but I am just so damn sleepy all the time. I could nap at any point during the day easily which is out of the ordinary. My sleep is decent so I have to assume it's the lion's mane doing it. Thoughts?

>>77259069
Any supplements like FSL?
People have good results with 1000% awesome for cuts. If memory serves, you run 5s pro with 3 days:
- Squat 531, FSL or BBB bench
- Deadlift 531, FSL or BBB bench
- FSL or BBB squat, 531 bench
Each day with accessories in the 50 rep range each for push, pull, legs.

>>77261015
if you cum fast you probably get your boner back fast

>>77258679
I got wisdom tooth surgery and my doc said to not workout for at least a week to avoid dry socket. Is he full of shit? Does anyone actually get dry socket from working out?

>>77258679
I have arthritis in my shoulder or a shoulder impingement or something: raising my arm over my head hurts the ball & socket joint a bit, and if I place my hand on the back of my head, pushing my elbow backwards hurts in the area where the shoulder blade and ball & socket joint meet. this is especially annoying since I can't have my arm go over 90 degrees to hit that one relaxed pose (yknow when you're laying on your back with both your hands interlocked behind your head) when I'm laying down in bed without it hurting one shoulder

are there any exercises or stretches I can do to help alleviate pain in the area, or am I fucked to forever have a gimped joint with limited mobility? 30m, skinnyfat, dyel

>>77262938
i would take 3 days off and then you're fine. stay hydrated and shiz but one week is just abundance of caution

>>77260611
do you have this in a resolution that isn't fucked