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I would go with the low ceilings and low female presence anon. Bent legs might be a little worse but it's ultimately a small price to pay. Also you can consider stopping at like a playground or something with monkey bars and doing dead hangs and pullups there assuming your allowed within 100ft of playgrounds unlike most people in this forum.

>>77451280
>>77451519
>Also you can consider stopping at like a playground or something with monkey bars and doing dead hangs and pullups
Do this and you deserve to get beat

>>77451600
I would fucking annihilate you, dude.

>>77451600
Rofl.

>>77451835
Calm down Jonah

>>77451600
why? fucking creep.

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>>77451835
Kek badass posting never gets old around here. It does however reveal a person's insecurity.

>>77451600
Most playgrounds are empty most of the time, faggot. Kids spend more time inside on screens and are fatter than ever under helicopter parents and a surveillance state.

>doing leg day
>"Wow that squat was hard, let me catch my breath"
>five minutes later somehow still haven't caught my breath
>I'm 175 5'10 and run all the time so I know this isn't some fat shit
>"Whatever this is fucking retarded"
>do another set
>feel absolutely fucking terrible
>squatting helps
>really confused
>go get some water
>feel beyond dizzy and hard to think
>go do hamstrings because I can lay down
>doesn't get better
>end up walking to my car and just lay down feeling like I'm dying
>after like 15 minutes drive home
>feel like my entire body is just drained
Anyone got some fucking insight for this shit? My entire body hurt like a bitch and I almost couldn't get to my car. This has only happened once but when I was giving blood but I wasn't giving blood it was just fucking squats

>>77451878
IM NOT THE FAT KID FROM SUPERBAD

>>77452145
Spy on playgrounds much?

If I don't feel a burn during/soreness after doing an exercise, is it possible that the muscle could still be growing?

What are some foods/products that increase libido and load size?
Besides the obvious like ginger, pomegranate, and zinc.
I'm bored, haven't jerked off in a week, and want to cum and arousal stack since I'm already a couple days in of not busting and working out regularly

>>77451280
>QTDDTOT
nice

It's 1:33am and I can't sleep. Is it worth going to the gym at 4am (which I do regularly when I sleep on time) and then try to sleep after at 6am or will my gains be ruined because I haven't rested after yesterday's session?

Can I do cardio on rest days, or do I need to add an extra day of cardio in addition to the rest day?

>>77451600
>>77451835
Itt: Indian skeleton dyels threaten each other

>>77452240
More caffeine electrolytes and carbs
This is a sign of low blood pressure or a heart condition

>>77453012
Your body works in 48 hour increments
I would just do LISS cardio after lifting and then again before going to bed tonight

>>77453455
LISS cardio after each lifting session is ideal
Increases recovery and gets your heart rate back on track
>>77452355
The only sign of true progress is moving more weight more times as long as strength and endurance improve, you are gaining

>>77452313
Fucking kek

>>77452378
Cardio obviously

>>77453471
thanks
>after each lifting session
but me hungy after lifting ;( do I really need 30-60 minutes or can I just do some ~15 mins and add a day of cardio or something?

I am recovering from hernia surgery. What can I do to keep my fitness up

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>>77451280
how long do you cook chicken breast cut into pieces so that it is tender? me being an idiot i bought too much of the thing. I could eat it but only if it's tender. I'm going with 8 minutes. I put it in water that was already boiling, and the chicken was room temperature.

When i do inverted rows i feel in my left elbow down to the fingers a nerve pinching like sensation as i pull myself toward the bar though it's probably just the tendon moving around and causes this. What to do? Is my form shit? Weirdly enough it doesn't happen in my right arm which is concerning.

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What actually increases testosterone? It seems like there are a ton of things when you google it (including a million supplements) but what actually works? I am mainly interested in lifestyle changes not pills from africa

>>77453775
Sun
Be lean
Raw eggs
Sleep
Slight calorie surplus
Pursue women and dare
Lift weights

>>77451280
Is it important to lift back immediately after the eccentric? I often have to catch my breath for a few seconds between reps even in isolations like curls.

>>77453643
If it's cut, cover it in flour and fry it. Otherwise, it would be dry no matter what you do.

>>77452378
Fatness and any drugs that raise your blood pressure make your dick stop working. ED is a symptom of hypertension. Any other theoretical bullshit isn't fitness related.

>>77453455
If you're actually trying with the "cardio" then it's better to have its own day, mostly because people don't eat enough carbs to refuel for adequate endurance training. The general flow for same-day concurrent training is an AM strength workout -> carb refeed -> PM endurance workout -> carb refeed -> sleep.

If it's just some half-assed gymbro elliptical bullshit, then just make sure you don't do cardio before strength training. The "interference" effect is more pronounced in that order.

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I'm a beginner and evidently still don't have squat form down. for some reason when I'm getting to the end of my sets I feel a strong urge for my ass to shimmy to my right. Is this some sort of muscle imbalance I need to correct? Do I just need to drop weight and start over? I struggle to understand how close to the limit I should be lifting sometimes, I'm pretty close to failure (I can feel it and that's when this weird form thing comes out) I think but if I drop weight it just feels like I'm going to be going no where progress wise. Stalling out around 185 3x5 right now which is about my weight.

pic is not me just some guy I got off google

>>77455072
clarification: my ass tends to shimmy to the right on my way back up.

When I overhead press, I get a sharp twinging pain in my lats. Specifically my right lats. What am I doing wrong?

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I think I may have broken a bone in my hand. Am I basically fucked for weight training for the next few months?

i found some black seed oil gel caps unopened in the back of my cabinet. the expiration date is 5/2026. do you think they're ok to take? smell test is supposed to be the best way to tell but BSO smells peppery and bitter as is so it's hard to say if they're bad without comparing to a new batch.

>>77455072
>>77455083
Could be improper foot stance forcing your legs out of place?

>>77455112
Is the pain at the bottom or top of the rep?

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when i do below-the-knee rack pulls i feel a really strange pump in my pecs, like they're going to explode. i don't even go that heavy, just 4 plates for 5 reps, but it's a really intense sensation and i've only recently started to get it. does this happen to anyone else? is it something to worry about?

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Can I cure premature ejac by giving myself death grip syndrome? What’s the protocol?

>>77452240
Nutrition or you had a vagal response, happens to me periodically. I just lighten my workout for that day.


>>77453547
Go for walks and don’t slip into bad habits. Take the L and make the most of your recovery. Godspeed


>>77455196
Yes. Get a scan. It could also just a carpal out of place though

I fucked up bros
My retarded ass got depression a while ago and I haven't been to the gym more than once a week tops for the past year, strength is goney fizeek is starting to decline.
On top of that I have neglected university and work badly, I need to do one exam in the next four weeks, haven't started studying and am at minus 20 hours on the work clock.
I can't for the life of me get up early anymore so most days I can only either do a bare minimum of work or go to the gym, not both because by the time I did anything it's almost time to sleep again.
I know I'm a pussy for letting it get to this point and not digging myself out instead of asking autists on a mongolian basket weaving forum, no need to tell me that.
Wtf do I do anons

>>77455546
Just do kegels

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I think I accidentally my heel. [spoiler]FUUUUUUUUUUUUUUUUUUUUCK[/spoiler] There were some tingles up my calf and now my heel feels like I hit my funny bone but it looks fine. How to avoid making it worse?

>>77455631
(You) got this bro. Work and study first. Four weeks is enough time to procrastinate so you might want to get the study materials ready now so you can use them anytime later. Gains will be better if you score hi on test.

>>77455631
I was in a similar situation. Unironically see a psych and get some meds. Worked for me. You still need to dig yourself out of the hole, but it makes the holes a lot shallower.

>>77455654
>[spoiler]
faggot

>>77455632
My wife’s pussy is extremely tight and she likes it fast. I don’t stand a chance and ain’t no way some kegels are gonna change anything.

>>77455816
step on a lego

>>77455654
Tell me about it m8, if there's anything I'm good at it's procrastinating because "I've got time lol"
Gonna get the study material ready when I get home later.

>>77455670
I'm still reluctant to take that step because really nothing went wrong, ot's just been a slow decline so I'm inclined (lol) to think I can just go back the same way if that makes sense.
But I'll keep it in mind, if nothing works and I'm still stuck a month from now I'll book an appointment.

Thanks bros for the advice, I hope one day I can speak from experience and help another anon in need

>>77455236
Top of the rep

>>77451892
Literal sports history loser mentality

>>77455952
Do more reps of stretching the bar up as far as possible and maybe do a video form check to make sure you don't pinch your nerves or something and obviously keep doing light until it is symmetrical.

>>77451280
What’s wrong with the gym that has women? They probably don’t hog the bench or the squat rack or the pull up bar or the dip bar and they look and smell nice.

>>77456015
Nta, but the presence of things which entice you can be mentally distracting and disrupt someone's focus. For many, exercise requires a lot of focus because they struggle to even show up (let alone give it serious effort), therefore keeping anything that could distract them at bay is worthwhile. It's merely them figuring out a way to best manage how they, internally, tick.

>>77456015
Women are harmless, but it is the effect of their existent causing virgins to have an anxiety attack that is the problem

I'm stuck at 30-35 push ups. I'm trying to get to 100 in a row for a military fitness test. Started doing high-rep push up/dip workouts (1-20-1 pyramids, EMOM, etc. every other day) in the new year, but have seen literally zero progress in my total rep count. I've even built some muscle. Should I go back to 3 sets 3-4 times a week?

>>77456371
inb4 goybot

>>77456371
do them daily
do different variations
do them weighted
lift weights
run

>>77456371
double your total and then halve it by 5, then do 5 sets of that with no more than 2 mins rest in between.
start with what you're sure you can do consistently, so 30 x 2 = 60 / 5 = 12 reps of 5 sets of pushups. if you can do the 5x12 do 5x13 after a couple of days, if you can't do 5x13 then do 5x12 again but with less rest than last time. on off days you should be doing as many as you can with good form before you start to slow down, and do that about every hour.

in fairness i'm not at 100 yet because i've been lazy, but i started at 30 too last october or november and got to 70 by the new year. i'm at about 80 now, which i've maintained by just continuing to do them until i start to slow down which is about 55-60 at this point.

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>>77451280
I'm neither /fit/ nor a /fit/izen but can I make a thread about my hair loss problem? Will I even get clear cut, concrete answers or just endless and answerless bickering between anons and then get my thread banned to the shadow realm?

Or can I know get good answers here itt? 130kg. @ 6'1"/185cm @ 27yo. btw. If you look at my pic, would you say it's over for me?

>The average Horizontal Leg Press is 370 lb for men
- Strength Level.com
There's no way that's true, right? I feel like I'm dying doing 4 sets of 6 for 340, and I'm quite tall.

>>77456538
>The average Horizontal Leg Press of people who are willing to put their Horizontal Leg Press stats into StrengthLevel.com is 370lb for men.
That's more accurate

>>77455631
Five doses of Vyvanse, subtherapeutic (assuming you're normal)
No more, no less, take it sparingly, take time between doses, treat it as a last ditch
You will recover
Good luck anon

>>77456484
>halve it by 5

>>77455952
Does chin ups or dead hangs hurt your lats? Maybe you're leaning backwards and to the right too much and pinching something

Newfag that's been doing SL for a month, noticed I could barely finish my bench today even though my last bench went fine which I think is from a lack of eating. Should I just redo it tommorow or skip that session? Also when does diet start to fuck up progression, so far I've been able to add weight pretty easily despite eating like complete shit

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>>77456623
it's hot and i'm tired

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>>77456528
Same poster here. Has anyone tried Hims? Is it any good? I'm mostly thinking about the fine print on the left of picrel. What does it even mean "not been approved or evaluated for safety, effectiveness, or quality by the FDA"? Then why is it being advertised and sold in the US?

>>77456836
take your jew candy

>>77456840
>the candy is jewish
What makes you say that? I unfortunately don't have any pet amphibians to feed them this medication that makes the frogs gay.

But seriously, is there something bad in Hims? In light of my hair situation (>>77456528 picrel), if I can only afford or get my hands on one, which should I get: Minoxidil or Finasteride? I don't have health insurance here in the US. I study abroad normally but it's Uni break right now.

>>77453643
Tenderize for 30 mins in pineapple juice or another acid filled marinade. Then steam, bake, or air fry. Use a meat thermometer (not a laser one) if you're scared of undercooking, or you can press the pieces and if the juices run clear you're good to eat.

>>77456836
>>77456855
>What does it even mean "not been approved or evaluated for safety, effectiveness, or quality by the FDA"?
Your questions are solved with google, baby anon. For my special little guy I day open wide! Airplane coming for spoonfeeding. ^_^

Looks like Hims contains both most well know hair loss treatment dergs. One of them, minoxidil, is only FDA approved to prescribe for hair loss in topical form, whereas oral treatments with this drug are only 'fda approved' for blood pressure. Does that mean the former is dangerous? No. Does that mean that doctors won't prescribe oral minoxidil to treat hair loss? Nope. Does that mean it doesn't work? Nah. Welcome to America my special little tyke your gonna be ok.

Whether that combination and formulation is ideal for you I have no clue. Any testimonial here is as good as anywhere else. You could ask a doctor with a good head of hair but you are probably fine to do your own research or get your jewcandy.

>>77455631
Can't speak about uni + work but for lifting: your muscles remember, they will return when you get to the gym and feed them well. Don't stress out about it, but do remember exercise helps with depression so don't put it off for too long.
Also have you tried going outside and getting sun & doing fun things outside in the sun? That kicked me out of my depression, years of meds and all I fucking needed was some outside activities & socialization.
If you do need meds there's a genetic test you can get done to see which have an effect, someone I know had no response to any meds except one unpopular one, so the test seems like a good idea.

>>77456952
>Welcome to America my special little tyke your gonna be ok.
No don't eat meme-oxy-drill; u will die of heart ACK. Rubbing it on scalp is not dangerous but it's still a stupid meme that barely works.

Is there any good reason to do both squats one day and leg press another or should I squat on both. My only concern is that my leg press is on deadlift day and both deadlift and squat makes me very tired

>>77457070
Try front squats+deadlift?

>>77457070
Program/goal dependent. On the day where you have both, DL first then use that squat session to compliment the one that you do elsewhere in the week. And if it's that taxing for you, there's two schools of thought
1) do the dl/sqt day first in the week so you are well rested for it
2) do it at the end of the week so you can recover from it

i've been lifting for 6 months and my bench progression has slowed down. should i try incrementing by 2.5 lbs per session or should i continue with 5 lbs and simply accept it will take a few sessions to get to the top of my rep range?

>>77457152
keep going until progression stops and then take a deload/rest week

>>77457171
that would entail me taking a deload/rest week every other week

>>77457004
>topical Minoxidil is a meme
Yeah, this is kinda what I saw too. Or something? I didn't really understand what the Hair Loss American Association said (or whatever website it was that I was reading before I closed the tab) but on their "Truth About Rogaine" webpage they were downtalking the effects of 2% topical Rogaine/Minoxidil and another Google search maybe brought me to a video that seemed to say that you need both Minoxidil AND Finasteride (but it was from like a hair pseudo-science/"I reversed my severe hair loss" anecdotes guy who had everything written in a big Pepe Silva chart he called the "Hair Loss Cascade").

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>>77457220
>big Pepe Silva chart he called the "Hair Loss Cascade"
MFW it literally omitted the ectodysplasin A2 receptor, because I'm almost the only /fit/ness-associated person who knows about it, lmao.

>>77457220
2% is unironically a woman dose, get 5%
the thing about topical minoxidil is it's basically as hit-or-miss as it gets. there's about a 50% chance you're a non-responder. minoxidil applied topically has to convert to its active form (minoxidil sulfate) to do work on the follicle, and this conversion is dependent on a sulfotransferase enzyme. the tl;dr is roughly half of people don't have enough of it local to the hair follicles for the minoxidil to really do shit. oral (but not sublingual) minox bypasses this, at the cost of greater side effect incidence

>>77457152
You should still try to increment with 2.5 lbs. But
1) Make sure you can do all the planned reps on your old weight
2) If your form is sloppy, aim to improve your form on the same weight. This is also a form of progressive overload.
3) once you can do all your reps, with good form, add 2.5-5 lbs and start at 1.

Deload once every 2 months or so.

What is your current split/program?

>>77455901
Nothing went specifically wrong for me either. It was just a ~6 year decline where every day was a little worse than the last, but the change was so gradual I didn't realise how bad it got. Have a think as to whether any of these concepts resonate with you:
>unexplainable pain and soreness, e.g. tight back, gastro issues
>stress if you need to do multiple things in a day
>fantasize about being wronged, or something bad happening to you
>choose the worst possible interpretation of peoples actions
>hiding/shunning social contact
>walking, exercise, or doing anything can feel like walking through tar. In my case when I was walking home I'd just start walking slower and slower until I stopped, like a puppet winding down.
>self-care decreasing, showering/brushing teeth/shaving etc less
Anyway, get an appointment. If it's not for you you can always say "no", and you've just spent a little money to try something out, so there's no harm. Take advantage of your motivation while you have it.

>>77455546
cheers brah hernias suck. if anyone is reading this don't go to max effort on leg press

>>77455831
I find if I make my outward breath longer than inward breath I can last for fucking ages. it takes a bit of work but you can do it so it doesn't sound weird

>>77457431
ty that sounds good. my split is a bit confusing because it's on a 10-day cycle, but basically i'm benching 2x every 10 days, one set of 5-6 reps followed by one slightly lighter backoff set of 7-8 reps

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>fat fuck 295 lbs
>6' 4" (75 inches)
could I realistically buy a pullup tower off amazon that:
-feels like it is not super wobbly and going to collapse
-doesn't feel like it is too low
-150 bucks or less
-easy to move in a hatchback for if/when I move
the last point isn't super important. and yes they list max heights and weights for these pullup towers but I wanted peoples actual experiences and not just going off the chinaman manufacturers claims

also is it even worth it buy something like this? I would have to do negatives for quite a while, I have no idea if I would even be able to do multiple pullups at this weight. I remember it taking 2 or 3 years to get to 15 pullups as a teenager doing them most days and weighing literally 100 lbs less

>>77458229
>benching 1x1x5 a week
Found your problem

>>77458265
>being illiterate
found urs

>>77458311
>ask for help
>disregard help
>cry online
thus the cycle repeats

>>77458320
i thanked the guy who helped me and plan on taking his advice. you misunderstood me and didn't provide any help. do you have a problem with this?

>>77458251
Even at half your weight they don't feel amazingly secure. A power rack you can rest a loaded barbell on is the move. Or a wall mounted pull up bar you drill into studs.

How much cardio is too much before a session? I warm up with a 5k on treadmill before I lift (currently doing SL) and one of the gym trainers told me it was too much, but I don’t feel like cardio at the end of my sets.

>>77457202
You have to fail a weight 3 times to justify a deload

>>77458605
5 minutes max
Cardio after lifting is better for you AND your lifting

im ~205lb at what im guessing is 20-22% bf (gut, love handles, but arms are getting veiny). i want to go on a proper cut and rid of most of this fat in one go. im aiming for sub 15%. if i do a full body work out once a week is it feasible to lose 8 lbs a month for 3 months without losing most of my gains?

>>77458605
literally all of it. your main sport is running, not lifting.

>>77458605
5 min or half mile, whichever comes first. if running is your priority, keep doing what you are; if not, learn to like cardio after or on a different day

does anyone have a good guide on fixing posture
i looked it up and there's so many different exercises that all seem to work different shit

>>77458956
maybe start be stating what specific posture issue?

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>>77458993
i have quite bad tech neck and maybe a bit of anterior pelvic tilt

Bros I don't get it don't we want to see hot fit women in workout gear? Isn't that kinda the whole point?
You don't have to workout to get male attention if you want it everyone's a superstar at the gay bar

>>77459050
virgins don't like it because it reveals even further what they are missing out on
the rest of us don't like it because obese bitches have been cramming their folds into the spandex. there's no reason lululemon should sell clothes past size 10

>>77459044
>>77458956
Reverse snow angels and pullups fixed my gamer neck

>>77451280
Can anybody give me advice on maintenance mode? I feel like I'm always losing or gaining weight. I do fine in a cut follow the plan well. I don't just gorge once I get where I want, but it's like a slow creep. Once I get to goal weight I'm thinking of continuing weekly weigh ins. Maybe that will help me catch trends before they begin? This feels like a stupid question, but if anyone has any genuine tips I'd appreciate it.

>>77452240
next time dont drive a 2 ton vehicle when you feel dizzy and close to death

>>77459089
>there's no reason lululemon should sell clothes past size 10
size 8 you mean

What are the best core exercises to make sure I don't have a fucked up back when I'm old?

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What muscle groups are most relevant if I want to be able to easily lift a person? I want to carry a girl like this.

>>77462048
A proper stretching routine will do more for you there than any lift will.

>>77461715
>continuing weekly weigh ins
Sounds like this should be sufficient, yeah? Gratz on the accomplishments and best of luck on keeping it going.
>>77462048
Stability work, so perhaps bracing-based exercises. Planks, for example, work in that way. Anything which resists movement (there are plenty out there but idk their names).
>>77462766
>biceps
>front felt
>traps
And depending on how much bending over you do to pick them up, I'd include the posterior chain and core.

>>77462048
Any crunching motion and touching your toes for 2+ minutes a day

>>77461715
You want to slowly gain indefinitely
It's the only way to maintain high test

>>77458897
No
That's way too aggressive of a cut
>>77458251
>6'4
>75"
Jeff, I knew your 5'0 ass posted here but holy shit plz go

>>77451280
I am 6’3”, super long arms and I cannot seem to put on size in my arms. Wtf do I do ????

>>77458897
>feasible
yes
>losing most of my gains
no

>>77462960
Try harder and eat more

>>77451280
What's a good weight to start running at 6'2"?

>>77462972
the weight you are right now

>>77462960
Do more heavy volume (6 sets of 5) and eat more and do more cardio
Arms can't grow with shit cardio

>>77463006
Not trying to be a dick about it, but how tall are you can how big are your arms? How tf does cardio affect arms?

>>77459089
The fatties must get demoralized really fast at my gym because all the women are hot and thin

>>77461724
size 8s are allowed a temporary bump to size 10 when pregnant

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can i make creatine popsicles? or would that somehow ruin it chemically? i like to make fruit smoothies with creatine and protein and shit and drink it after i lift. i feel a bit bad having to run the blender so often though. i think it disturbs my roommate. if i make smoothie popsicles in advance would that ruin my creatine or protein powder by freezing it?

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how do you lower ldl cholesterol and triglycerides bros the doctor is trying to kill my gains

>>77463264
Lose some fat, FGF21 analogues, PCSK9 inhibitors, (((statins)))

>>77459044
I am going to try prioritising unsupported barbell rows and zercher squats to fix my posture. I think it's all due to a weak back.

>>77451280
With my training (dyel, I know, I know) of doing only pull ups, dips, rows, leg raises (I do weighted versions), some dumbbells, is that normal that I only have back, upper chest, tricep development? I have noodle arms, zero abs, obliques.

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Should I be doing calisthenics exercises until failure instead of sets/reps? Outside of handstands, dips and the ancillaries I never really feel like my progressions are that difficult and with squatting it always feels like 5-8 is too little.

>>77463572
increase sets to 20+

>>77462882
>>77462954
Thanks bros. Seems like bf% should be my guiding principle in maintenance.

What's a good substitute for barbell squats and deadlifts for someone with a bad lower back? I was thinking leg press to replace squats. Maybe I just need to improve my form on deadlifts but that might be risky.

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>>77451280
Does anybody know what these little fingercups are called?

>>77464566
nvm found it
https://madrock.com/products/fingers-of-fury-baby-boss

>>77464072
>good substitute for barbell squats
any. i prefer front squats as an alternate
>deadlifts, bad lower back
rdl. do some dedicated back work - good mornings, back extension, reverse hyper, jefferson curls

How is this routine for a skinny twig?

Full body

A
Pull up
Overhead press
Deadlift
Drop sets curls

B
Barbell rows
Push up
Romanian deadlift
Drop set reverse curls

C
Chin ups
Incline press
Zercher squats
Drop set Lateral raise super set Rear delt fly

>>77464566
Couldnt you just do this with the bar

>>77453775
nothing really

>>77454007
i dont know, no one knows why we even do sets of a few reps and not just a 100 reps with 10 seconds between them or something

>>77455225
yes but its not like it would have any effect anyway

>>77458897
you arent 20% bf, your gains are just fat

>>77458956
i dont think anyone ever fixed that

>>77463021
thats probably just a bullshit answer but it makes sense that you need a stronger heart to pump blood to long arms

>>77463262
yes

>>77451835
Post physique pussy.

>>77463572
>the progressions are too easy
I have a sneaking suspicion that you cannot do the bottom of these progressions.

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I know pink salt is okay to add to my water while fasting but what about kitchen salt? Can I mix kitchen salt and pink salt or should I only add pink salt since I don't have nosalt?

>>77464783
Might be a lot if you're new to exercise, but you can of course just cut out a day (or replace it with cardio) if need be. Otherwise it covers the whole body so it'll be alright. Have fun.
>>77465210
Should be fine.

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>>77465237
Nice, thanks.

>>77457152
As you approach your body's max training load progress erodes. It's easy to increase load in the beginning but PRs come hard for serious lifters. Cycle more volume in at lower weights and high weight phases with lower volume. Competitive weight lifters time their competitions months in advance to be at their ultimate high weight low volume peak.

>>77465333
I think I've stalled for years because I've always trained to max intensity. I've been a fool

>>77451280
Just buy a fucking pullup bar retard.

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I am unsure if this is good place to ask but how do I find a creative hobby or something productive that interests me? I have tried many things like art, playing an instrument(gave up on piano after 3 years), writing, coding, blender etc. but nothing I tried has been interesting to me. The only stuff I enjoy doing are playing vidya, watching anime, reading manga, listening to music, lifting and walking. Do I just need to keep searching for that one thing I want to do?

why cant progress be linear forever ;_;

>>77465563
just keep doing more stuff, yeah.

>piano
you might try music again with an instrument that has a shorter beginner period. not that people can't get good at piano in three years, but it's more demanding than something like guitar or drums (at least as far as getting out of the beginner "every sounds bad and you cant play any real music" phase)

what did you like/dislike about the hobbies you tried?

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>>77465701
>why cant progress be linear forever
Because world is a fuck.
>just keep doing more stuff, yeah.
Then I shall continue my search.
>what did you like/dislike about the hobbies you tried?
Most of the time I liked the end result(even if it looks shitty) but I couldn't find enjoyment in the process of getting to it. Looking at my scribbles/doodles and finally playing the full song on piano felt great but drawing them and learning the song didn't.
Few of things I tried just didn't resonate with me like coding so I dropped them pretty quick.

>>77464601
Thanks bruv

Day A
Incline BP
Leg Press
Barbell Rows
Cable Tricep Pushdown
Day B
OHP
RDL
Lat Pull Down
Bicep Curl
3 days a week, alternating A B A, and B A B. Good mornings maybe twice a week depending on how my back responds. Is this plan solid enough for a skinnyfag?
I'm >>77464072 which is why I cut deadlifts.

>>77465846
Might want to be mindful of possibly neglecting the mid and low pec, but maybe it won't matter as much as I think. Looks good broski, have fun.

>>77457270
What side effects from oral?

>>77466393
tachycardia
heart palpitations
dizziness
hirsutism everywhere
skin/facial aging (this is a lil sus afaik, it's kind of like creatine and hair loss where the evidence doesn't support it but there's tons of anecdotal evidence)

these can all happen with topical too, but like i said, sides are just more common with oral because it's more systemic

>>77451280
high calorie - low density - easy digestion foods?
i want to gain weight

I get diarrhea ever since I have started eating more protein.

How did your body look like when linear progression stopped for you? Did you look noticeably more muscular?

>>77456528
>>77456836
>>77456855
i personally use hims to get oral fin easily delivered to my door, i don't use their combination thing, i apply topical min i purchase separately irl, if you have to pick between fin and min then pick fin
also join us over on >>>/fa/bald

Hey /fit/ i need some help.

About 3 weeks ago I lifted a heavy bucket with my left hand and felt the weight pulling all the way up my neck. Today I am still aware of this odd sensation in my left side neck that does not seem to want to go away. It doesn't hurt, its not red. I notice it more when i stand up and turn my head right or if I stretch my left arm.

Anyone have something like this before?

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Back squats stress my knees too much
I can't cycle or dance while I'm recovering from them

What should I replace back squats with? Are front squats or box squats less stressful on the knees?

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Redpill me about swimming, please.
It is the only excercise that doesn't feel useless and miserable to me, and that gives me any sort of fitness-high while I'm doing it.

I'm fine in and with water but I really have no clue of correct form and meaningful excercise (apart from the baseline "better than doing nothing")

>>77452240
ah, you just started taking mirtazapine, didn't you? hahaha what a faggot you deserve to crash and die

>>77453775
other anon said it best already but morning sunlight in the face, low bf%, tons of sleep throughout the day, regular close contact with females, and exercises which compress the spinal column

once those are all in line for like 3 months straight if your numbers are still down then you're fucked and you need drugs

>>77456371
get some of those faggot girl step block things and stack like two or three of three of them up and try for 100

keep adding height until you can do 100, then progressively reduce the height of the stack until you are back on the ground, conglaturation ur are now pushup

source: I just helped a weak bitch pass his CFT for a pointless NCO promotion and now he gets to work directly under 2LT girlboss

>>77456661
I have no idea what you're doing based on your post but I think you should read more about lifting on other websites for a while

>>77457070
always good to mix it up anon, specialization grows numbers but variety grows size

>>77457152
stop benching and do accessories every other day for like 2 weeks then come back

or

add resistance bands

or

add 1pl8 more than you can bench and just get under it and try to move it off the rack a couple times, then come back and try to lift 10lb more than your last maxout and you'll probably blast it

>>77458251
blobanon I hate to break it to you but you can't do a pullup and won't be able to for a long time. lose weight and develop your upper body as much as possible, by the time you hit 240-250 you will probably be able to do a couple pullups on your squat rack

but yeah stop being poor and get a bench and some adjustable dumbbells and a squat rack and some plates

>>77458605
dumbass lmao

>>77458897
no mention of your diet but yes it's fucking easy

fast 4 days per week and feed for 3, then lift while you're fed, and do some bands while fasting to signal muscle preservation

I average 12 lbs per month with a 2 lb rebound when I do this (I only ever need 4 weeks to cut after bulking season)

>>77463021
I am not that faggot HOWEVER biceps and delts and hammies are hard to go heavy on due to mechanical leverage, they are hard to grow and require pretty extreme volume, longer sets require better cardio, if you have shit cardio your heart/lungs/liver give out long before your muscles are damaged and you get NO GAINZ

>>77463264
put down the ranch and pick up the deenz (no more saturated fat for you)
cut to <15%BF

>>77464566
"rock climbing faggot grips"

>>77464783
it's dumb and gay
whoever sold you this is a retard

if you are a skinny twig you are new to lifting, if you are new to lifting you don't need to be hitting a single muscle group 4 times per week

you don't have the base to either require a zercher squat for growth OR to be able to stabilize a zercher squat

the lat raise/rear delt fly superset is fucking annoying, I'm waiting to use the bench while your tiny bitch ass is struggling to complete your lat raises then suck wind for 2 minutes before you flop down

overall 0/10 this reads like something a fat gay mexican working at a women's "boot camp" gym came up with

>>77465210
the only salt you should supplement while fasting is "lite salt" which is 50% sodium chloride and 50% potassium chloride

>>77465563
no, there's no such thing as a "meaningful" or "productive" hobby, do whatever the fuck you want as long as you're healthy and you help your friends and family do stuff all the time

>>77465846
you need a horizontal pull
you need a mid and rear delt lift
you need abs
you need traps just do a carry

back extensions = good mornings but easier to go slow and steady and feel it out (if you feel pain and bail you just relax on a soft stomach pad)

>>77466690
I was going to say it sounds like you strained something but I'm not quite sure. If it doesn't go away on it's own within another week or two then I'd get it checked. At least it doesn't hurt though; I'd consider that a good sign.
>>77466773
You could look to exercises which are harder to perform so as to lower the overall weight involved. Something like bulgarian split squats comes to mind.
>>77466786
Insofar as it is a regular form of cardio, you can choose to treat it like a sprint or like a marathon. If you can, time yourself (such as with a clock on a wall nearby or a waterproof watch).

>>77466773
>dance
faggot
spend a month building knee stability doing slow stepdowns (literall walk down a flight of steps with knee over toe under tension as long as possible)

>>77466690
yeah I fucked up my left trap and couldn't turn my head or sleep for several days and had to do electric shock relaxation therapy to get it to fuck off, it was some nerve thing I don't know

>>77466915
I will ignore you, since you seem unable to speak like a normal human being.

>>77467140
it's dogshit
you know it's dogshit
if it wasn't, you wouldn't be crying about your dogshit online

>>77467146
>don't need to hit a muscle 4x a week
>it's a 3 day routine

im cutting rn should my lifting weights decrease slightly and then stall out at one point?

>>77466786
>>77466929

Only thing I know is that I plummeted from 210 to 165 by going to the pool 2/week with no other major change in habits

>>77451280
Don't really use social media but have fake accounts to keep tabs on people

Recently found out my best friend from highschool (who was and I think still is heavily into gym, getting swole, tattoos etc) trooned out. Mustve happened within the past year or so a so haven't seen him in over 15 years. Just went to check up on him one day and suddenly his profile name was different and the display pic was him with long hair and makeup

Mind you, he is 36, had a kid a couple of years ago with his long term gf but I saw on her account that she is listed as single now. Wtf makes people do this especially at that age?

The only other explanation I can think of is it might be a prank. Like using AI to fuck with people who might be keeping tabs on him for shock factor. But yeah two of his accounts (his Instagram and Facebook) both went private and both have his woman name and woman display pic now

>>77467619
Cool

>Do lifts with about 90% good form, a little kipping to get the bar moving, or a little bounce, or a little bit less ROM than max
>Progress weight rapidly
>okay I am going to take time to tighten up my form
>been 3 months and no progress on my lifts and still feel like my form isn't perfect
Is perfect form/full ROM a meme? I feel like I should be just adding more weight to the bar rather than stalling out like this.

>>77466930
>dancing with women makes an anon gay
Pot n kettle

>>77467799
Girly stuff like dancing is gay. Girls do nothing but girly stuff. Therefore there is nothing gayer than girls. Men like manly stuff. Therefore you should fuck guys to be more manly.

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ok so i found this guy on youtube and he seems good, and his advice is all about proper form and all that, which is great and it's for free. but the one thing I dont like is that he says he is natty and idk if someone lies about something like that idk if i can trust them with other things, unless this really is something u can look like natty?? how tf u get bicep veins like that, i know he's posting and after a pump but i know guys who have hit the gym for years and they never looked like this until they started on SERMS and then test and harder shit like mast and primo.

>>77467844
>i found this guy on youtube
You are a faggot.

I'm a truck driver, and I currently have an absolute wheel, some resistance bands, and a 35lb kettlebell. What's a good routine I cam do with this. I haven't been doing anytbing other than band pull aparts and Ws because my shoulder is dislocated and has been for a long time. Can't get a doctor to put aside their ego and look at it other than a quick glance beofre they tell me it's fine and rush me out the door. Hoping it goes back in eventually, but in the meantime, what can I do, and what should I plan for in the future once my arm isn't fucked?

>>77467878
get a national chain gym membership that you can use in any city you end up in

>>77467894
I got into this line of work to avoid people.

>>77467835
Don't worry I always say no homo before touching my follows

>>77467922
avoid blogging next time

How good is a 130 lbs OHP? Seated, with two 65 lbs dumbbells

>>77451835
based
>>77451600
there is literally nothing wrong with doing pullups at a playground dumb faggot

>>77467922
you sound like one of those faggot reddit mentally ill boomers. imagine blogging and asking a question, then saying No to people responding to you. incredible.

>>77466169
Maybe I should stick to a flat bench for now? Or I could add another exercise, like cable flies...
>>77466927
A horizontal pull for each workout or only for Day A/B?

>>77467878
Idk what the deal with the other anons is.
Just with the kettlebell you can do some curls, tricep extensions, shoulder press, (probably difficult at this weight, but at least a partial) lateral raise, and as a little weight for some basic leg work like one-legged RDLs and split squats. Aside from this, some basic calisthenics are possible too (such as some things in this picture >>77463572).

The wheel (assuming it's an ab wheel) is really just for a single ab movement which is very difficult early on. You'll likely be able to only go to full extension while on your knees and not be able to contract at all, but it'll do (in combination with calisthenic ab exercises).

I've avoided mentioning the band because I don't have much experience with them and can't speak to their usefulness (other than stretching the shoulders by going overhead with them).

For a routine, your goal will be to cover the whole body, so find a combination of exercises which use each muscle. Once you have it all covered, you can split up those exercises onto different days (such as into PushPullLegs (PPL)) or do them all as a full-body workout on one day (and repeat multiple times per week). Regardless, try starting with something like 1-3 sets per exercise and then be consistent with it for a few months and see how you feel. For each set, make sure you go to failure.

All that being said, going to a commercial gym and just never talking to anyone there is a very common practice. I'd recommend giving it a try some time (perhaps when you can muster it up one day; I know how it feels) to try out the various exercises you can do at them.

>>77468014
Not reading all that, and I already said I picked this job to not be around other people.

>>77468000
>Maybe I should
nice get, but also yeah, either of those options will do.

>77467878
>I'm a truck driver
I'm not helping the browns.

>>77468014
It's a steering wheel on my truck

>>77468031
MR SINGH AHHH SARRRR HOW DO I MUSCLE SARRRRRRRRRRRRRRRRRRRR

How do I undevelop my upper body? I touched the bicep/tricep machines for a few months and now I have bulky shoulders and traps :(

>>77468019
Not me.
>>77468031
I'm white.
>>77468032
No, it's an ab wheel. Cheap one from goymart. Steering wheel is practicing my wax on wax off, and jerking off to assert dominance while starting at the coop.

i started lifting in february, never tested a max before
i'm on the cusp of my first 1/2/3/4 and think i want to go for it tonight (1pl8 OHP)
how should i go about it? i hit 120x7 last OHP session. does this work:
>45x5
>95x5
>120x3
>135x1
and how much time between the last warm-up set and the 1RM attempt should i give?

>>77468073
That's a fine enough rep scheme. 3-5 min will be sufficient time.
As you continue lifting, you'll learn how to set your warm up sets and reps that are best suited for you and the exercise.
Good luck.

>>77468019
your a fucking loser

>>77468073
Good luck anon you got this

>>77467955
Idk but 135lb standing barbell ohp is a benchmark for not being a complete shitter (along with 225 bench, 315 squat, and 405 deadlift) so go for a 135lb barbell ohp if you want to test toyrself

>>77467922
Join a 24 hour gym and lift at 3am

>>77468107
Aren't DBs harder since you have to stabilize them? I wish I could try the barbell variant but I can't due to lower back issues, I need back support. I can already bench 2pl8 but the 1/2/3/4 thing seems forced

>>77467955
pretty good
but remember, you did a 65# lift, not 130

>>77468137
How is 65 + 65 not 130?

>>77468113
I never do dumbbells so I wouldn't know but at least in my experience a 225lb bench is much harder than a 135lb barbell ohp so if you are at 2 plate bench I would say you are off to a good start and out of shitter territory
>>77468137
He did two 65lb weights at once so he was pressing 130lb of weight

>>77467844
not natty lol you ever seen an arab look like THAT?

>>77468144
DBs
>>77468147
no

>>77468113
yes, if you can OHP 65s you can easily OHP 1pl8 barbell
>>77467844
that is 100% achievable natty lol, most guys who have been lifting 1+ year and are sub-15% bf have a bicep vein, it's considered an intermediate gym achievement. seriously, this guy looks like he has 16, maaybe 17" arms, almost no vascularity besides the aforementioned bicep vein, and proportional traps/delts. this natty or not thing has gone too far, young men literally don't believe it's possible to achieve any level of muscularity without juice lmao

>>77468170
his delts are bigger than his head, there is no way this guy wasnt at least on some test. maybe he's natty now but he was on juice or a cycle at least at some point in the past.

>>77468223
Anon, I've been lifting for 3 years 100% natty and my shoulders are very close to his, if not the same. That amount of muscle is consistent with natty

Could he had roided? Maybe, who knows.

>>77468224
and im assuming you're white or black, not arab or asian

>>77468224
>lifting for 3 years
You have to be 18 to post.

>>77456528
Go vegan, it will help

>>77468241
Such arrogance, check yourself before you wreck yourself

I drank a protein shake with 5g creatine after eating some chilli for dinner and my stomach fuckin hurts to hell and back.
I've been drinking these protein shakes with 5g creatine for months without pain -- why now?
What can I do to minimize the pain?

>>77468359
If chili is the only variable that changed then stop eating spicy food anon

>>77468359
If the chili contains meat or cheese thats why

>>77468363
It wasn't a spicy chilli; I'm a white guy who used white guy spices when I made it.

>>77468366
It had turkey; no cheese or dairy (no sour cream, etc.)
I will keep that in mind.

>>77468371
>turkey
That'll do it

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>>77468081
>>77468103
thanks bros, i repped that shit 4x then hit a 145

>>77468414
based good job anon, keep it up

>>77467162
>hey siri, how many times are lats hit in this dogshit routine?
4
>thanks siri
anon continues to be a retarded faggot pretending to ask for advice but really running something up the flagpole then crying like a bitch when he doesn't get any updoots for it

lol
lmao even
either you or your "coach" is a fat gay mexican and that's what made ya SEETHE bud

>>77468624
I am genuinely curious how you are counting lats being hit 4x in a 3 day routine with a total of two lat exercises in a week and 3 if you are counting barbell rows.

>>77464783
>>77468638
>pullup
>deadlift
>BB row
>chin up

you deserve to be called the N word for being so fucking stupid but this is a blue board so just know it's implied

>>77468000
you need all of the things I mentioned inserted into either one or both days. the whole split is dumb though. it's like someone tried to factor opposing movements for balance but failed.

>>77468068
listen faggot
bands and adjustable dumbbells and a kettlebell are all you need

use your mandatory breaks to watch youtube videos on anatomy and learn the origin/insertion/function of ever muscle

then use your tater to think "how can I get gravity or the elasticity of this band to resist my muscle as I attempt to contract it through a reasonably full range of motion"

you'll get creative and come up with your own shit on top of just trying to mimic the basic gym movements with what you have

get a folding bench and throw it in the cab they don't take up much space

and get some fuckin good quality adjustable dumbbells

keep on truckin' and get your shoulder looked at you pussy

>>77467844
he looks latino or middle eastern so I wouldn't believe a single word he says about anything, for any reason

>>77468659
Is bench press a quad exercise too anon?

What shoes do you guys wear to the gym? or recommend?

>>77468705
>never done a deadlift
>doesn't know the function of the lats
>just a contrarian faggot

kwab

>>77468715
doesn't matter
squat and deadlift in socks and wear whatever the fuck you want the rest of the time

>>77468735
>t. stinky feet

>>77468715
I use barefoot shoes when going to the gym. If those aren't your style you should aim for at least zero drop shoes so your feet can actually stay flat on the ground instead of doing shit with shifted heels

>>77468715
When lifting, anything with a flat sole. This gives my feet a stable platform. The only exception is running where, when on pavement, you'll likely enjoy some cushion to avoid as strong of a brutal impact.

>>77451280
Suck up my sperm nigga

Everyone I see in the gym has somewhat defined muscles (about 6 months worth of progress ig) yet they're all half repping, lifting light weight, barely resting, doing multiple sets of whatever fucking exercise, NEVER lifting anything close to failure. I have seen NO one bench or even deadlift more than two plates. I don't get it. Is everyone on fucking roids, or do most get muscles anyways doing jackshit. I used to be training like them a long time ago, and I achieved zero growth over a progress of 3 months. Now, I have gotten some growth just by training for a month. Worse is I keep getting the absolute retarded unsolicited advice from them

>if you rest more than 30 seconds, any stimulus is gone (this was in response to me just catching my breath after a squat btw)
>turning on the a/c cools down the body and prevent growth (what?)
>going below parallel in a press will tear my shoulder joint (if you never work up to it ig)

If you didn't figure it out by now, yes I'm a jeet going to a jeet gym in jeetdia.

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Can someone remind me the name of that supposedly natty lifter youtuber whose name is usually shortened to 3 initials like JGV or something similar? He has a dark/black beard iirc and picrel is from one of his vids just can't recall

>>77451600
If you bring a kid with you then it's okay. Kids are gains givers.

>>77468972
GVS? Geffery verity Sho-something

Asking for a low volume full body routine with either dumbbells or bodyweight

Or better yet, how do I intelligently select for exercises?

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What is the lowest weight I can make progress with while I recover from my eye surgery? Can I gain anything with up to 15lbs as a noob?

>>77469313
Oh yeah you want to put 15lbs on oiled rails and then lay down and slide them back and forth horizontally and then you'll make so much progress per day it'll be insane, if you lift that 15lbs like 10,000 times which means you gained 150,000lbs of lifts

>>77469337
Well fuck... I have to wait 2 months till my eyes recover.

>>77451280
Just do your dead hangs in a calisthenics park or construction scaffolding outside

>>77465804
>Looking at my scribbles/doodles and finally playing the full song on piano felt great but drawing them and learning the song didn't.
instruments get more fun when you reach the point where you can improvise and jam with ease and are able to pickup the songs you want to play quickly, and don't need to do rudimentary exercises or spend weeks on one song. learning sucks but playing is fun

sewing might be good for you. you'll pretty quickly get to the point where you can make something cool with way less of a time investment than drawing or music, and you'll start noticing neat things all over the place just looking at clothes or other sewn stuff.

>>77468065
bumpy :(

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>>77451280

How did I end up only 5'2 with these genes? Am I unusually short for my genetics?

>>77468661
What would you recommend for a beginner split?

>>77469610
Just go to liftvault and select one of the dozen guaranteed to work programs that fits your schedule/goals/equipment instead of trying to think up something for yourself because you don't know enough about lifting or programming to determine this stuff for yourself yet.

>>77469629
Fair enough

>>77469308
>how do I intelligently select for exercises
Find exercises you enjoy (aka try a bunch). Compile a list of exercises (which you enjoy) to cover the whole body. Choose between high rep and low weight VS low rep and high weight (the difference is preference, mostly). Do the exercises consistently and modify as need be (just don't be inpatient and switch everything every 2 weeks lol).
>>77469313
I assume the issue is blood pressure, yeah? You should probably just do low intensity training or cardio (ie, endurance work and multiple reps in reserve).
>>77469582
Either unfortunate, dormant genetics or improper nutrition/stress in childhood. You have my condolences.

>>77469665

Could it be because I hit puberty at about 10-11?

What was my height potential?

>>77468949
XD
I lost
good one rajesh

>>77468972
anyone with a hyphenated last name isn't worth listening to

>>77469308
youtube dot com
startbodyweight dot com

What kinda lifts should I be doing at a planet fitness?

Trying to get back into gym, have only ever worked with olympic style barbell lifts, learned in highschool and college gym had the same, thinking of getting a planet fitness membership because it is cheapest nearby and there is a location in gf's town for when I drive down. Problem is I don't really know what to do there, I like doing PPL, when I was last in gym I was just doing that with a barbell. Any advice or good videos?

>responded to the wrong post award
>>77468949
it's because you were only working out for 3 months lmfao. eat and sleep decently and do whatever you want in the gymfa for years and you'll look better than 90% of people because they don't even do the bare minimum.
>If you didn't figure it out by now, yes I'm a jeet going to a jeet gym in jeetdia.
nobody cares people are like this everywhere.

Why did we, collectively, agree on "blast" as the verb for taking steroids. So and so is "blasting gear." Why?

>>77469832
finna blast ur ass ya feel

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Alright, how about this. Beginner body building program I found off loft vault.

>>77466652
DYEL in a shirt but shirtless some evidence of lifting was clear

What do I have to train to make my cum shoot farther again?

>>77469776
>it's because you were only working out for 3 months lmfao
I know people who are definitely natty and looked noticeably more muscular in just 4 months. Maybe the standard for noticeable difference are much higher in the west, consider that Indians have zero visible muscle mass. Besides, I got noticeable gains in a month when I started doing high intensity.

>>77469745
What's so funny?

>>77470013
Abstinence

>>77470155
That helps a little but not as much as I want it to

>>77469253
Yeah thats him, thanks

>>77469776
>people smell like shit and spray cologne instead of showering everywhere
>people wipe their ass with their finger everywhere
>people eat liquids with their hands everywhere
>people lie about every detail of their lives everywhere
>people everywhere cannot exist without sexually harassing women
>people everywhere throw trash on the ground wherever they go to save 10 rupees
>people cook food that stinks up entire city blocks everywhere

anon, no, I don't think people are like that everywhere

>>77470374
He said people are like "this" referring to the stuff I mentioned not people are like Indians in general.

>>77451280
Why is the image duplicated?

>>77470469
Start position
End position

File: 1619790747826.jpg (625 KB, 1509x2000)

625 KB JPG

>>77451280
I am an underweight skinnyfat
I'm trying to get rid of the belly I'm developing by doing ab exercises to strengthen my abdominal wall before I become one of those worms from Men in Black
I have no equipment, not even a pull-up bar, and cannot currently afford a gym membership or equipment of my own
I have a floor, some walls, and a table, that's about it
My chairs are flimsy plastic crap that I cannot use as makeshift machines or rings, and the only decent table I have is about hip-height, which I'll occasionally use for shitty dips, and the world's most scuffed pull-ups where I lay on the floor and grip the edge

What would you guys recommend in terms of abdominal exercises other than sit-ups, or should I not bother with those at all? Please give me a ballpark estimate of the amount of reps I should do

>>77470477
it's a dead hang, it only has one position. even if it didn't, they're the same position

>>77470490
it even has a middle

>>77456015
they're emotionally unstable landmines that can blow up at you for no reason
there was just a story about one who dropped a weight on her foot while working out next to a guy who was lifting beside her, he didn't offer to help her, so she reported him to gym staff and they kicked him out of the gym

>>77470488
ab exercises won't help you lose your belly, faggot

fork putdowns are the only exercise for that. however, as they say, muscle burns fat, so you need resistance training. spend $20 on some amazon bands (wodfitters is a good brand) and start doing a shitload of band and bodyweight exercises. startbodyweight plus youtube university is the way, we can't teach you to lift in this thread

building even a small amount of muscle will increase your caloric consumption during everything from rest to HIIT, so do that first. then if you still have a gut it's time to start doing intense fork putdowns and walk it off.

>>77470514
yesterday a fat hillbilly bitch was yell-singing taylor swift in a relatively empty silent gym, it was really annoying and rude (especially because it's fucking japan) so I quietly and politely asked her to stop. she went outside and called someone and said "some creepy guy is here threatening me" I'm assuming it was her boyfriend because based on her reaction they didn't believe her or said they weren't going to do anything about it, anyway a few minutes later on my last set of one arm rows I was going all out and I let out a couple struggling grunts, so she yells "EXCUSE ME THATS REALLY RUDE PLEASE BE QUIET" at me

islam was right about women

>>77470528
Aren't gyms in Japan absolute garbage where you can't even make an iota of sound?

>>77470013
kegels

>>77470528
gook

>>77470515
the belly I'm gaining is not from fat, it's from bad posture from a sedentary lifestyle and muscular atrophy/distension. it's quite literally just my organs sagging
i am severely underweight for my height, i have no fat on the soles of my feet, i just have the appearance of a skinnyfat due to my lifestyle
'putting down the fork' as you put it is quite literally not a solution, nor is overeating the source of my issue, as i only eat two meals a day, neither of them slop or high calorie

>>77469841
i like this, but i would replace seated cable row with t-bar row or chest-supported seated row and swap one chin-up day with lat pulldown. also, bulgarian split squats after squatting and deadlifting just feels like a waste
>>77466652
definitely noticeable to me. i don't know how noticeable it was to everyone else, but my clothes were fitting better and i was filling t-shirts so maybe. i was at the tail end of a bulk (i guess most people are when their LP runs out) so some of it was definitely fat. but my arms were 15.5" and my overall silhouette was bigger

>>77451280

> but their ceiling is somewhat low and if I'm going to do dead hangs or pull ups, I will only be able to do that with bent knees. Is this bad?

Instead of doing your dead-hang pull-ups with bent knees, stretch your legs out and do them in an L-sit position.

File: 1698016690105.jpg (146 KB, 1080x1080)

146 KB JPG

How easy to maintain is pewdiepie's physique once you get there?

>>77470842
8 sets of 8 bridges

>>77470113
>I know people who are definitely natty and looked noticeably more muscular in just 4 months
everyone has a different response to training based genetics and their prior lifestyle. it's not worth it to compare yourself at all but especially not 4 months into something you should be doing for the next few decades.

>sides, I got noticeable gains in a month when I started doing high intensity.
yeah, because you had already been training for months lol. you might have seen the same gains regardless, or it might have just been a placebo. not to say high intensity is better or worse, but there are different ways to get to the same destination and it depends on what you prefer. back in the 40s there were jacked naturals doing 6x10 on everything to get big and it worked. or since you're indian, look into how the great gama trained with insane volumes and you'll see there's more to working out than just 2-3 sets in the 6-12 rep range.

>>77470530
it's at a joint US/Japan military base, it's a normal gym but it's in japan so it's pretty quiet
>>77470535
that's vietnamese you fucking retarded fat gay mexican

>>77470539
gut irritation then, something you're eating is trash, or you have visceral fat from drinking or diabeetus, either way working abs won't save you

that said everyone should train abs every day regardless of gut