>>77348344
Do you even lift or did you waste my dubs?

>>77348358
no one on this board lifts
>inb4 I do
you don't

>>77348368
Just hit an all-time high on the pec deck. kys poser.

If I am skinny fat, would I gain muscle on a caloric deficit? I am a twig with literally zero muscle definition but a big belly.

>>77349043
If it's just a small deficit, yes.

Routine critique, or advice in general?

I'm 33 and have lifted casually since age 15. I've always been in "okay" shape but never really lean or muscular, maybe slightly athletic looking. I have 6 months of free time ahead of me and want to put in 100% effort to get absolutely yoked. I look athletic now, abs barely but somewhat visible, arms look fine but not really "muscular". Feel like I have a good window here to get the most muscular I've ever been. I'm 5'8" and ~160lbs currently.

xAxBxCx

A: Chest focused full body
Bench 3x8
DB incline bench 3x10
DB flies 3x10
Lat pulldown 3x10
OHP 3x8
Back squat 3x8
EZ bar curls 3x8-12
Tricep pushdown 3x10
OH tricep extension 3x10

B: Pull + leg focused full body
Bench 3x8
Lat pulldown 3x10
T-bar rows 3x10
Cable machine rows 3x10
Back squat 3x8
Bulgarian SS 3x10
Romanian DL 3x6
OHP 3x8
EZ bar curls 3x8-12
DB curls 3x8-12
Tricep pushdown 3x10
OH tricep extension 3x10

C: Shoulder focused full body
Bench 3x8
Lat pulldown 3x10
Back squat 3x8
OHP 3x8
Lat raises 3x10-15
Seated DB press 3x10
EZ bar or DB curls 3x8-12
Tricep pushdown 3x10
OH tricep extension 3x10

I also do EZ bar or DB wrist curls each workout for forearms (typically 3-5 sets of 15 reps)

I’ve been ill for a few days and feel like my arms are noticeably smaller
What’s the quickest way to speed up recovery
I drink a lot of water but can’t sleep as much due to a child in the house

How do I cardiomaxx without losing my gains?
I wanna start combat sports again before the end of the year (after almost a decade not training) and I'm trying to write a cardio and mobility program for the days off on my lifting program in preparation for it.
Also, I'll start a fairly aggressive cut soon, which should be beneficial for cardio I assume but might put my muscle and strength gains at risk.

I've been working out for years but stupidly neglected pull ups/chin ups. I stopped working out because I was depressed and stupid. Then started working out at home with a heavy emphasis on pull ups and I look better after one month of that than when I did years of free weights. Are pull ups and chin ups just that superior?

Am I gay?

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Does donating blood halt my recovery?

>>77349070
Here's some advices that may or may not help. If u are getting overwhelmed with that many exercises don't be afraid to drop a few that's a lot of movements if you lift with intensity, also make sure ur going to 0 rir or 1 rir or failure even to see real gains as a natty. Also you should b eating at a caloric surplus of 300 cal or more unless u just want to spin your wheels and see little to no gains at all whatsoever. Ur rep ranges look kind of high too if u can do 3x8 straight across without losing reps ur just not working enough to see anything. If ur reps don't slow down ur not doing anything. The only reps that matter are those ones that slow the fuck down and u have to utilize all of your muscle fibers to complete it.
That's just some general advice

>>77349535
Your posting on /fit/. Does that answer your question?

>>77348368
you can lift deez nutz to lick my taint

>>77348344
Rate my routine:
>5x5 bench press (40lb plates)
>5x5 chinups

>>77349070
Drop the forearm workout thing. That isn't doing anything. Apart from that, there's nothing wrong with any of those exercises in of themselves but you're doing a hell of a lot. I mean, on a given session you're hitting 9-12 exercises. And you're benching three times a week and squatting three times a week within that

You've got six months of free time. Fix your diet, make sure you're sleeping as much as possible and ensure you're rested. In all honesty I'd do a PPL split, very simple but go very hard with five or six exercises per session

>>77349070
way too many exercises, the programming needs work, and it's too infrequent. unironically do ABCx repeat. rest day is cardio. A= push/legs, B= pull/legs, C=arms & shoulders. do cable crunches on A and C. Watch for tendonitis if you are doing triceps on arm day. I would move triceps to push.

Since nobody answered my thread:
How the fuck do I get 15mg of vitamin E from diet alone without nuking my calories with almonds or eating a fucking kilo off shitty greens?
I'm really close to biting the bullet and just taking a pill for it.

Rate my routine please. I use the gym in my building and it has limited equipment available. Mostly dumbbells and a few machines.

A
Db flat bench
Db incline bench
Cable fly
Hammer curls
Underhand pulldowns for biceps idk what its called
Lat raise

B
Bent over db rows
Pullups
Seated rows with the flat bar extension
Lat pulldown occasionally
Db shrugs
Db Tricep overhead extension
Tricep rope pushdown

C
Goblet squat
Bulgarian split squats
Db shoulder press
Lat raise
Bicep/tricep

Any advice is appreciated. I finally developed some consistency with lifting and eating. Gained like 15lbs over the last year or so just doing whatever I felt like and now I want a more structured approach

>>77349683
wheat germ oil.

>>77349687
>chest and bicep
>back and tricep
no reason to do this, maintain PPL

>>77349735
>high calorie specialty ingredient that doesn't goes naturally into the diet
At that point just take the pill.

how come some people at the gym only do split squats with one dumbbell

>>77348392
>machine

>>77349876
Weak and/or stupid.

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After doing 90mins of cardio I'll go and start work at my desk. After about an hour or so my ankles and plantar fascia become sore and tight.
I want to buy these but, do I put them on when I'm doing my cardio, or when the soreness and pain start creeping in after the fact?

>>77349876
>>77349876
easier to balance

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ausfag here for fellow ausfags
how much do you fags pay for gym? I want to get /fit/ and i'm looking at prices and some places are asking for nearly $1000/yr in membership. cheapest i've ever seen was derrimut in the past go $350/yr but they're not advertising that right now and they're a bit far for me

>>77349295
keep litfing like you normally do, maintain high protein like 2.5 per kg and youre good, just do not work out at 180bpm as it serves little to no purpose if your goal is to have muscle anyhow
>>77349687
personally I would combine exercises that work similar groups into one routine, like chest with triceps and shoulders, back with biceps and so on
also working like chest/shoulders/chest/triceps/chest as opposed to chest/chest/chest/rest is what works for me, just do some rotation instead of hitting one and the same successively - after resting one muscle group while doing something else you will then lift more/better form and therefore more effectively