What kind of resistance band should I get for pull up assitacne? I mean what resistance level. I can only do 1. 173cm/90kg.

>2 adjustable dumbbells (24kg each) + a workout bench
realistically speaking is this all i need to achieve an aesthetic physique ?

>>77315524
Unlikely. You'd have to really pull out all the stops and do all the tricks to make it work for more than a year.

To give you an idea I started with something similar + a weighed vest for calisthenics. Just wasn't able to make the same progress with it. Tried every combination of split, high volume, pause set, slow sets taken to eccentric failure, full rom, really esoteric isolations. It just wasn't enough and all the high rep shit injured me a ton.

I still do them as accessory work because cable machine at my gym have really bad placement but the base of my routine is high stability compounds that I can put serious weight on and that's been the best so far. I don't think it's compulsory to grow but within the finite space of "what you can actually recover from" I think it probably the most productive use of your time.

How do you guys know how much lifting to do on each muscle to get the proper balanced amount of growth all over your body?

>>77315567
Logging/trial and error. One of the reasons you might be interested in spreadsheet is because it's easy to have a row that converts everything into percent of change.

Like if in the last 6 months I've put 11% on my bench, and 14% on my fly but only 7% on my triceps I know I need to do more triceps and maybe a little less fly. You can even contrast this with like push to pull and what not. Might seem like autism but balanced physiques usually have some of the best aesthetics and don't have that hunch back bench goon posture.

>>77314848
You could get by with a blue or green one from Rogue (or equivalent). But since you can actually get up, do them throughout the day along with jumping negatives
>>77315524
No
>>77315567
Just lift

Just measured by upper arm at full flex, thickest point: 28.5cm / 11inches
Don't know my bodyfat but my BMI is 18.5
What's your upper arm circumference?

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>>77314844
How does tobacco increase testosterone exactly? Can I just do zyns or do I have to smoke it?

>>77316346
>following clickbait headline factoid
>anime pic
You're doomed, sorry.

Is the human mouth and dentistry optimized for the consumption of pizza-pies?

YUYUKOOOOO OUUUGHHHAAAAA guys what do I do when I'm hungry at night? Liquid max? I do well cause I sleep through breakfast and have a healthy lunch, but I normally eat goyslop with my parents at night. Then I'm hungry at midnight cause I didn't eat enough for lunch. Maybe protein shake max...

>>77316477
>what do I do when I'm hungry
if bulking, eat.
if cutting, drink water / eat crushed ice cubes.

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For the first time ever I raised my calories up from a deficit and wow it's like a whole other world. I'm just eating at maintenance now, so I can only imagine how luxurious a proper bulk must feel(I've never bulked lol). I managed to run a deficit of 2000 calories a day since the start of the year and I got down to the lower 20s in body fat, losing about 35lbs. I had system fatigue real bad with my sleep and recovery being shot so I needed to increase my calories to maintenance. I guess I'm just writing this post to express my shock with how badly I was burnt out on such an over extended deficit period. I am planning on doing maintenance/recomp for the next month to recover, then either starting my first bulk while still being fluffy at 22%ish bodyfat, or doing another fat loss phase to finally get to 12%. The lesson I learned is that fat loss phases should be ran at 3 month intervals at most, followed by a switch to maintenance so that (You) can recover from diet fatigue. Does anyone have cutting stories or input they would like to share?

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Medfag help please.
I have a growing black spot on my nutack that is not going away. My balls feel aching, pissing hurts a little more than normal, right now my lymph nodes are fucked with peble sized nodes around my groin though I feel them in my chest, neck, and armpits.
Any ideas?
And no I will not go to a doctor.

>>77316704
Call your dad.

>>77316693
Your lymph nodes are going rocky?
Fuck man, that's not good. It's spread.
So, you have cancer.
Your cancer has spread.
Go to the doctor and get on chemo and fucking pray it hasn't reached something important.

>>77316693
>>77316711
Could also be an infection or an immune disease of some kind possibly, but metastatic cancer is certainly one of the top suspects. Sounds like a fairly high likelihood of RIP in piece anon within a few days to weeks to months without treatment regardless.

how long you sleep /fit?
also is ok to do cardio and lifting the same day? (not the same session).

>>77314844
Are there exercises that help fill out the upper chest area? I've seen people say that incline bench is bro science and doesn't particularly do anything.

where did the little brown cancer balls go?

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>>77316811
a little brown oncologist cut them off already.

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My shoulders are screwed up. They hurt when I do high volume exercise.
I bench ~80kg for 5 reps but they dont hurt when I'm doing that, they hurt when I do back-off sets of 65kg, they hurt when I do 10-rep overhead presses and they hurt like hell yesterday when I did 100 push ups spread across 4 sets (also did them 2 days leading up to yesterday).
What could I be doing wrong and has this happened to anyone else? I blame the bench press but I bench below nipple line.

Are there any gym machines or exercises that only train the spinal erectors without training the ass (like deadlifts). Need to focus on the spinal erectors more without hitting the lower body.

Does the pull-up form matter? For example, I just hop on the bar, hit a pullup. Does it matter how I pull myself up, or as long as I clear chin above bar?
Does it matter if I do my pullups assisted after I tire myself out? I can't seem to hold myself up longer than 3 seconds above the bar, so I presume the bands will help. Sorry Im all over the place, just shotgunning thoughts I have had out there.

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Does anyone have any autistic motivational standards that are like these
>If you're broke then get yoked
>If you're sub five then get a sub five mile time
I'm brainstorming but I can't come up with anymore punchy ones like that.

>>77314848
I found a set of them for under $100, just look up the Men's Health article where they talk about the REP fitness resistance loops. Just try out each one in the set. You can also just use one leg on a chair to push yourself up.
>>77315524
You need consistency and a lot of self-denial, also figure out the diet problem (however it is for you) as fast as possible.
>>77315567
Be searching for the feeling of a good pump, and then lift at the weight that produces that feeling in each target
>>77316346
Try every test-maxxing supplement and trick first
>>77316463
Yes, for better or for worse humans have eaten bread for a really long time If you're addicted to pizza then make a homemade pizza and try to make it as healthy as possible

>>77316477
Like I said with pizza guy, find out what the problem foods are and then engineer a high protein healthy version of it. Goyslop is usually freezer safe so you can bulk prepare it.
>>77316788
8hrs; yes
>>77316805
To isolate the upper pecs, look up exercises with these shoulder movements: transverse flexion, transverse adduction, internal rotation, adduction, flexion, abduction
>>77316908
Lack of rest
>>77317584
Back extensions (bodyweight)
Seated rows, weighted (machine)
>>77317594
>Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.
Just make sure the grip isn't too wide that it compromises your range of motion.
>Does it matter if I do my pullups assisted after I tire
I think this is a sign you have failed the set and need to adjust your programming for next session. Sets are comprised of reps of equal resistance. Otherwise it's not a useful metric to track.

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Saw that there is supposed to be a whey shortage soon and that Ghost stopped doing collabs with Oreo/Nutter Butter/Chips Ahoy/etc.
Time to stock up on some whey I guess?

>>77317707
>autistic motivational standards
I'm a believer in the 6s.
>6 feet
>6 figures
>6 pack
>6 inches
Sucks that half of them are genetic, I know. I think any 2 will do for a start. Currently have 3, just working on the abs now.

My dogshit gym doesn't have any type of calf machines, what's the solution to calves then?

>>77317825
stand on a pl8 and do standing calf raises in a smith machine

>>77317910
There is no smith machine.

Not a question.
I saw Brad Castleberry at a gas station. I was buying an energy drink, he was paying for gas.
>Make quick eye contact
>I say "Is your name Brad?"
>He goes "Yeah"
>Fistbump
Never really liked the guys stuff but it was interesting to run into him a gas station. You don't have to believe me, but this is what happened.

I've been lifting on and off for about a year and I'm annoyed at how I don't feel like I'm working as "hard" as I could be?
like I try and lift heavy and go to failure but it just doesn't feel like I'm working my body that hard??? what am I doing wrong? I can't just lift more

>>77317965
If you try to lift heavy until failure honestly that means Youre working hard enough. You will stop feeling that way once you see results. For some time I mean. The feeling never really goes away.

>>77314844
I know HIIT is out of style, but it seems like a better use of energy on a cut than trying to keep up with my regular lifting program. Convince me otherwise.

>>77318042
Troll post.

>>77318001
so it's impossible to achieve that same "my body feels really broken but in a satisfying" way that running does?

>>77317932
use a barbell

>>77317815
This is not motivational

>>77318042
LISS is better overall if you want to be huge

>>77315567
You should aim to get to intermediate strength (symmetric strength dot com) on all the big lifts before worrying about proportions beyond doing regular arm work, shoulder flies and abs

>>77318064
High volume exercise will probably get you there because it gives you a great pump and makes you feel properly tired.

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I've been having slightly mucous diarrhea for several weeks now, with no other symptoms (no fever, no abdominal cramps, no vomiting...).
What's happening in my guts and what should I do?

3 months of not working out my legs since I'm trying to go for that arnold ratio look yet they look pretty much the same. I'm fucking cursed.

>>77318090
>if you want to be huge
>>>77318042 asking about use of energy on a cut

how do I know I took a trip to snap city? I overarched my mid back a little bit too much during a max effort OHP rep a couple days ago and it hurts just above the lumbar, right in the middle of the spine, when I overarch my back
But running/sitting/walking/squatting/bending doesn't hurt at all, just when I overarch my spine.

>>77317965
What do you mean you're not working hard enough? Are you adding reps or weight overtime on your lifts? If you are then you're doing enough to build muscle mass.

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I'm looking for screencap of greentext that reads something like: the more fit I get, the more I feel worthy of my waifu. I can't find it anywhere...

>>77318794
Call your dad.

Out of curiosity I told GPT to come up with a routine for me, 3 days a week (cardio in between) goal to build muscle while losing weight in some areas, it gave me this
Day 1
Leg Press: 3×8–12
Dumbbell Bench Press (neutral grip if comfortable): 3×8–12
Lat Pulldown: 3×8–12
Seated Cable Row: 3×8–12
Plank: 3×30–60 sec
Day 2
Romanian Deadlift: 3×8–10
Seated Dumbbell Shoulder Press: 3×8–12
Assisted Pull-Up or Lat Pulldown: 3×8–12
Walking Lunges: 2×10 each leg
Cable Crunches: 3×10–15
Day 3
Squat (machine, goblet, or barbell if comfortable): 3×8–12
Incline Dumbbell Press: 3×8–12
Chest-Supported Row: 3×8–12
Leg Curl: 3×10–15
Side Plank: 2–3 sets
Progression

When you can complete all prescribed reps with good form:

Add 2.5–5 kg to lower-body lifts.
Add 1–2.5 kg to upper-body lifts

Thoughts? For clarification I already have a routine, just wanted to see if it would spit out something that at least seems competent or just complete nonsense.

>>77318913
I'd say it's ok enough, but if (You) want a three day a week full body routine why not just do StrongLifts 5x5?

>>77318961
Funnily enough that's what I'm doing. It's just kinda boring and lacks much variety, plus it also kinda feels like it doesn't do enough with the biceps besides maybe OHP.

>>77318988
I hear ya. 5x5 has been what I've been doing as well lol. For biceps I do curls on the deadlift days. I want more variety as well and want to shift my focus to hypertrophy with more days in the gym so I think I am going to switch to a Push/Pull/Legs routine.

>>77318417
Learn to train abs retard.

>>77319021
Basically the same as me, good luck with your switch bro!

>>77318913
Fuck off retard.

>>77318988
>its boring.
>it doesn't do enough.
It's a beginner's program you mongoloid. Go play with toys if you want to have "fun" you giant dork. You want strength and size you do what's prescribed to you not what you think is "fun" since you're an idiot who knows nothing about resistance training. This is why most gym goers are retards who make no gains like you. When you have at least a decade of experience of training consistently then you can create your own program until then you do what's told of you because you're too fucking stupid to do anything by yourself.

>Be 31
>Finally get in shape and working making money
>A lot of attention from younger women, like 18-25 year olds, more so than any other bracket

Am I supposed to ignore this now and get with a 30+ year old woman and panic marry because people online say age gaps are bad? Or should I lean into this and enjoy the attention of hot younger women?

>>77319240
Alright now post body

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What program should I do
I started off with starting strength and held onto it for too long. After that I've just been benching and OHPing alternate workouts, I strength train 3x a week. I bench 85kg and OHP 55kg (for 5 reps both), squat 90kg. By this point you're probably thinking I'm retarded. Yes, I am.
Should i just do stronglifts? I'm reading through their website right now.

>>77319521
What do you want to do?

>>77319532
Break my current plateau and put on more muscle. 1/2/3/4 as a goal for now. I can ohp 1pl8 for 2 reps but the other three I can't do.

>>77319577
>>77319521
How are you plateauing at those numbers? (You) must not be eating enough. Please tell me you're eating at a surplus.

>>77319607
I am not eating at a surplus. I actually lost some weight on purpose because i could barely tie my shoelaces.
If you're looking at my squat number, you should know I stopped squatting regularly some time ago. I could not make any (ANY) progress on the bench press and the OHP because squatting left me very tired, so I only did OHP one workout and bench the other.
I'm very low energy, my job leaves me tired even though it is a desk job. I get only ~6 hours of sleep which also doesn't help recovery. I do best on Saturday evenings after resting all day. 90kg squat might seem low to you but you should know i started at 40kg. I was very weak

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Why do I keep getting headaches that last for days? It feels like I did something to my neck but my form is apparently good according to others at the gym. It seems like doing pull ups or any heavy amounts of weight strains soemthing in there, no matter what.
Will this stop as I get stronger or am I going to be dealing with 5 day headaches every time I have a big day of working out?

>>77319242
Why do you care what online peopeople say? Reddit feminists think a one year age gap makes you a pedophile or at the very least someone who is looking for some innocent creature to control. Ignore them and do what you want.

What kind of exercises can I do if my rotator cuff is probably fucked up but the muscle group around it is getting toned?
>shoulder structure probably fucked up from a young age, could pop my shoulder out of socket
>many years later injure it at work but don't tell anyone (lol) it totally locks up for days
>think it's healed up, try doing pushups
>no that's still fucked up
>have chronic shoulder pain
>get an intensely physical wagie job because loljobmarket
>fight through pain for 1.5 years
>shoulder pain mostly gone as long as I don't use that arm to drive much
>physiotherapy.exe

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What's special about goodmornings?
I never manged to feel my back and hamstring with RDL or squats.
Only with goodmorning I manged to actually get DOMs.
Should I switch to it instead?

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Besides wearing high heels, what else can I do to get more round ass?

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Is roiding the only way to get abs like pic?

Is Ben Pakulski's Mi40 training program any good?
I got the whole program downloaded, videos, pdf, everything and i noticed it's from 2012. Any advice on this?

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Is my pinky and ring finger going numb after a big arm day a symptom of anything

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>>77320067

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As a dude, why does training legs feel so tough and progress so slow?
I can understand now why SS/SL focus on squats so much.
Simply switching from squats to lunges add so much focus on my quads.

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How do you have such stamina and strength while still having small muscles?
Is it a matter of neuroadaptation?

>>77320309
Most of what she is doing depends more on flexibility and balance than on strength and endurance.

>>77320309
Sure but it's also largely frame and weight. Favorable leverages does half the work, being on a good intersection of volume (and consequently weight) vs surface area as it relates square cube law, the rest is closer to a skill and maybe some endurance.

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>>77320324
>>77320325
powershitter cope

>>77320332
It's true. You're not going to strength your way into those movements, they all require balance and flexibility.
And how is that powersharter cope? It basically means a fat powersharter will never be able to do that regardless how much weight they cane move a centimeter or two.

>>77320354
Don't be a dumbass he's trolling, in the qtddtot no less because he's a child.

>>77320114
You have finger cancer

>>77320332
i used to do those moves when i was 125lb gymnast but a lot faster and smoother than that. I didn't consider myself strong at all back then.

how long would you guys estimate going from 3 plate to 4 on conventional deadlift? double over and no straps. im able to 1rm 3 plate right now. i just started conventional deadlifting last week. before that i only did a little bit of poor form RDL.
is 4 months realistic? 6?
im 160 lbs

>>77316693
Could be necrotic tissue that needs to be lopped off, or else it will spread.

>>77317815
I only have two feet.

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would lyle mcdonald's generic bulking routine be doable for a rank beginner whose sole focus is putting on lean mass, provided the bp / row / squat / rdl are toned down to say 3x5-6 to be more in line with a lot of beginner programmes for the first few months?

Do DOMS stop happening after a while?

I've been in the gym seriously for a month now. I had achey muscles after the very first session for each body part, about 2-5 days after training each one to failure. Now I'm still training them to failure but I'm getting almost no aching afterwards, like only perceptible if I fully stretch the muscle and pay attention to any aches. In case it makes a difference: 200cal surplus, 7-9 hours sleep each night, PPLPPLX split with added isolations, compounds are to 1-2RIR (I don't want to sacrifice form too early on while I'm still learning the movements), isolations are all to failure, 2 sets per exercise. Haven't had DOMS in a couple weeks.

What's a good core workout for someone who has forsaken core as they have cardio? Asking for a friend

>>77320603
It's an intermediate routine so I'd shave a set off everything until you're an intermediate but otherwise absolutely fine.

>>77320565
Keep struggling, King. You'll get there.

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>>77314844
I pretty much neglected legs for my first 2 years lifting, doing about 1 shitty "leg day" every 2 weeks which was just spamming machines. I have since come to see the light and genuinely enjoy heavy leg days. My quads and calves are proportionally sized with the rest of my body, but I have negative amounts of ass. I got some Hank Hill ass going on, so I'm trying to make up for lost time to build my glutes specifically. I'm a man, and searching for glute exercises just results in dozens of shitty, weird isolations from women on tiktok. I respond best by lifting heavy, so a lot of these feel like a waste of time to me.

What are tried-and-true movements I can spam on leg days to build glutes? Specifically for glutes, I've been doing RDLs, hack squats, weighted lunges, glute bridge machine, and I've maxed out the weird glute machine (picrel) at the gym. I do a dozen other leg movements as well, but they generally target other areas like quads. I haven't gotten into barbell back squats since I like other squat variations way more, but I'm willing to if it's necessary.

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I have pretty sedentary job, I spend most of the time just sitting on my ass.
What can I do to sneak some workout?
I was thinking of isometric leg extensions?

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>>77320324
>>77320325
Nope, that's what "functional" strength look like.
This is when you really train without putting maximum hypertrophy in mind.

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I got mogged today by a 50 something handy man with beer belly.
I couldn't stand on a ladder and do some ceiling related work.
WTF is that? I've been going to the gym for the last 3 years, but after spending few minutes on the ladder my legs felt like soggy spaghetti.
What do I need to focus on?

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What do you track besides weight in your fitness journey?

>>77320553
>no straps
based
>double over
Does the unintentional rotation of the plates after ground contact not bother (You) enough to switch to mixed? Unless you're pulling singles...
>300 lb DL @ 160 lbs
Impressive

looking for the best weighted exercises to reduce flared ribs?

rn working on breathing, proper standing (especially with barefoot running), but looking for particular exercises to target it

>>77321324
Not him but double overhand with hook grip feels better than mixed grip to me.

>>77318199
have you started eating a lot of anything new recently, or started any supplements? i had this issue and it was either my magnesium supplement or my sugar alcohol-filled protein bars that were the issue (i stopped them simultaneously so can't be sure which)
>>77320114
it usually means a specific nerve is inflamed, look up some nerve flossing
>>77320622
yes, that's normal
>>77320877
lunges and hip thrusts
>>77321252
your lifts and your measurements

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>>77321324
hasnt bothered me but ive only done deadlift 2 sessions now
i havent tried mixed grip. the thing that worries me about it is potentially messing up my already shitty technique. ill try a set next session mixed and see how it feels
>Impressive
this is what ppl deadlifting less than 4 plate look like at the gym