What's a trustworthy brand to get 1.25 lb microplates from?

>>77494858
the ones on amazon are fine
>trustworthy
are you seriously afraid of at most a .5 lb deviation lmao

>>77494869
>are you seriously afraid
Always

>>77494858
Micro plates are stupid expensive. Just put a single 2.5 on one single of a dumbbell. Micros are unnecessary on barbells.

>>77494858
rogue

If I replace squats with leg presses am I missing anything?
And if I rarely or never do squats but I leg press heavy 5x5 twice a week will my squat still go up?
Could I be at lmao2pl8 squat, not touch squats for 1-2 years but leg press heavy 5x5 twice/week then come back and squat 3pl8 for a rep just to knock the 3pl8 squat off my list?
I also bench/OHP/DL if it matters
>>77494889
>Just put a single 2.5 on one single of a dumbbell
REEEEEEEEEEEEEEEE

>>77494908
>If I replace squats with leg presses am I missing anything?
better to replace squats with barbell lunges imo

How many bw pullups per set is moderately respectable (comparable to 1/2/3/4)?

>>77495188
10

Any recommendations for a smart watch, for counting daily steps?

>>77495347
>recommendations for a smart watch
yes
>for counting daily steps
lol
pedometer

>>77495363
>pedometer
is that what Epstein and Drumpf wear?

>>77495269
>tfw I did a set of 10 before but now I cant even do 1 because I am out of shape rn
I will reclaim 10 soon

>>77494908
Squats and leg presses work totally different muscles. Squats are better overall IMO but leg press is still useful if your back is not in a good condition.

I squated 5 kg more(85) than the usual for 2 reps with depth and perfect form, rested and backed off 5 kg to make sure that I did it correct. 3rd rep legs felt slightly weak and at 75% up muscles got deactivated for a moment, but I completed the squat. After that I have pain in what I think is iliopsoas at the top of my squats.
Is that AMI? What was the exact cause?

>>77494908
Leg press is an accessory
You aren't actually training your posterior chain
The major benefit from squats and deads is the hormonal response which aids your entire body's gains
You'll never be as big or lean as you could be without squats deads bench row

>>77495841
There's a dead spot in squats where the weight gets kind of transferred more to the front
Sounds like you don't properly activate your quads

What are some /fit/ approved snacks/breakfast?
I'm tired of eggs/yogurt.
Hitting the required protein is way harder for me than any lifting.

>>77495928
Might be too similar to yogurt, but cottage cheese is nice. I've recently taken to mixing it with fruits and nuts (like one would with yogurt).

Is it normal to be able to do pullups (for reps) but not be able to fully do a bodyweight pulldown?

>>77496022
Assuming you aren't doing something profoundly stupid with your form, it's almost certainly a neurological skill issue that will be solved by simply doing them more. I would just do more pullups and start weighting them, they require more core strength and also are cooler lol

>>77496022
I dont know if it's normal, but I'm the same.
I'm 84kg, on most days can do 5x5 pull ups but 72kg pull down is pure torture, especially for my skin(which is already thin)

>>77496022
same

>>77495928
>1 cup orange juice
>1/2 cup fat free cottage cheese
>1tbs sugar
>1/8tsp salt
>1/4tsp xanthan gum
blend for 8 seconds or so. add cream if you need more fat in your diet. xanthan gum is optional but it helps emulsify the mixture so that it becomes much more homogeneous. this is about 20g protein and very delicious. you can play around with the xanthan gum to your desired consistency.
>>77494908
squats will make you way stronger, but the benefits of leg press is that it's much easier to perform very deep ROM and to adjust feet position to target different areas of the lower body.

>>77496031
>I would just do more pullups and start weighting them, they require more core strength and also are cooler lol
Pullups 2x a week are affecting my recovery. So, I am looking to alternate between pullups and lat pulldown.

Remember when the meta was
>20 sets a week with 3 to 4 reps in reserve
>machines will not grow stabilizer muscles, focus on barbells
>rounding your back in a deadlift for ONE microsecond will kill you
>do FULL range of motion
>slow the eccentric, TIME under tension

Now it's:
>ONE hard set taken to ABSOLUTE failure. Then take the whole week off
>use machines for MAXIMUM stability, barbells are useless
>do Jefferson curls for a healthy lower back
>lengthened partials
>only control the eccentric, slowing eccentric causes unnecessary fatigue, mechanical tension is what matters, time is irrelevant

What exactly changed in human bodies between now and then?

>>77496216
tell me more about your internet addiction

>>77496260
You're on 4chan.

Skinny fat here, I think I will start a beginner lifting program and eat at maintenence while doing so. Is this retarded? I'd like to lose my gutfat but I don't want to be complete skinny fag either. What do /fit/fags think?

>>77496297
>am I retarded?
no that's what you should be doing. start weighing yourself every morning. either keep track in your head or better yet, your phone. do not obsess over calories. the only thing you should care about now is protein and how well you are improving and recovering between sessions

Should i run 100mgs of test a week
>>77496260
No he's right, and everyone is on the internet. So tell me now which is it??? I get lost in the fitness "matrix" too much

>>77495928
oats

>>77495846
So is there something important besides quads that is trained by squats but not by dl, bench, or ohp?

>>77496297
just cook most of your meals and you should be fine. personally i never count calories and just eat clean + frequent cardio and lifting.

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Take the calesthenics pill
You can build tremendous upper body strength just from weighted pullups, dips, dead hangs . No other equipment needed. Prove me wrong

>>77496532
why is his grip so wide?

>>77494779
I know fit's general advice is to get 1 gram of protein per pound you weigh, but is this every day including rest days or just days where you work out? I don't know the science behind this stuff and am trying to figure out a budget-friendly way to maximize protein and want to figure out how much I need to buy.

>>77496536
That's how you build your back

>>77494869
A real man is petrified of the possibility of ever becoming a fraud. No percentage is safe

>>77496536
just another way of doing them, they're way harder tho
>>77496348
no, such a pussy dose doesn't justify nuking your natural test
>>77494908
>And if I rarely or never do squats but I leg press heavy 5x5 twice a week will my squat still go up?
no machines don't carry over, but that's fine you hate squats so who cares

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Honestly not sure if I should make a new thread about

I'm wondering about sleep optimization. What is really the best for recovery? People always talk about 8 hours of sleep a night for recovery, but what about naps? What about going to sleep for multiple hours right after your workout? How do you really hyper optimize rest to get the most gain out of your workouts and minimize time between workouts?

>>77496655
Naps are for old people. In my experience, 6 to 8 hours of uninterrupted sleep is optimal. What is wrong with your life that you need to sleep right after you lift?

>>77496667
Not NEED to sleep. I just figure if I have nothing better to do and I've already eaten and trained, why not sleep to increase recovery speed so I can go back to training sooner. You get me?

>>77496655
in my experience stress is the X factor, so long as you keep that in check that's like 80% of the battle so don't do anything stimulating before bed (don't use this website for sure) and just maybe do some breathing exercises before bed and generally be proactive about solving stressor's in your life

I have a question even if I've never worked out in my entire life
How do you know that certain things work and some don't? Eating protein for example, or working out a specific muscle. Doesn't it take a really long time to notice any differences? How can you know something different happened because of what you did and it wasn't luck/some other unknown factor?
I'm not speaking about people in general and fitness science, I mean (you) personally

>>77496709
try it and find out

>>77496709
TLDR: the other anon's reply.

>How do you know that certain things work and some don't
Heavily depends on the specifics. Usually through trial and error (and other people's mistakes).
>[Eg dieting]
Track your weight, try it, and adjust it as necessary.
>[Eg specific exercises]
Track your performance, try it, and change it if necessary.
>Doesn't it take a really long time
Yes, but how long do you plan on being alive? Seriously, think about it. You'll spend another 20-40 years kicking around. I get it though, we all want to make the most of it asap, but even then, a solid physique is only like 2 years away for most people. My point is that exercise is simply a part of life, just as much as eating food is, so you may as well make peace with it, right? Patience can be frustrating to practice, indeed, but it's worth it.
>[How do you deal with variable ambiguity?]
Just keep track of what you do. Either use your phone's notes app or carry a notebook to the gym. Some people also use dedicated apps for such things, so just get started with something and see what you like.

How do I go to bed on time if I have nothing to look forward during the day and have to deal with insufferable people that I don't like being around at all? I wish I could swear the shit out of some of these cringy clowns I work with. Have to do this shit for at least another 40 years before retirement.

How would you take rest days for a 4 day split? Four days on then three days off? Or two days on, one off, two on, and then two off?

>>77496887
12x34xx

>>77496969
Thanks bro

Is 30 too late to start judo?

>>77496887
4 day slip of what? The only routine that I can think of that's 4 days a week is an upper/lower routine. So that would mean the first day of upper then the next for lower than a day off then upper lower again and then 2 days off. Not sure how you're retarded enough to not figure this out by yourself or search it up before asking.

>>77497014
Yes, upper and lower. The program didn't specify.

I was at the gym for over 5 hours today :)

>>77495375
No they wear cartier, but you'll want a pedometer

>172cm, 81kg
>lifting for several years
>rep out 225 bench, 2pl8 dips, 225 pec fly, 70lb incline dumbbell press
>train hypertrophy for months, eating in a surplus with plenty protein n sleep n sheeit
>chest still only 41"
why? it's easily my worst measurement......

why does my upper and mid torso (pecs+ribs) look like 15%bf but my lower torso (stomach) look like 25%bf?

>>77497232
>why?
>>172cm, 81kg

>>77497241
41" isn't great even for my height.
my shoulders are 49" and my arms are 16"

>>77497232
>172cm
how many bald eagles per bullet is that?

>>77497245
5'7", near 5'8"

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1.08 MB PNG

>>77497232
>>77497245
>height/weight
Foreign units
>gym weight and chest measurement
Freedom units

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>>77497250
yes anon i am studying in the us from a country free from browns like yourself

Newer to lifting for strength and muscles instead of simply doing some form of exercise to lose weight: Is it advisable to train even when you have DOMS?

How do I break my plateau on pendlay rows? I've been stuck at 70kg for 2 months while I'm repping 88kg for reps on the bench press.

>lifted at a gym for the first time a bit over a month ago (used to lift at home gym)
>saw one guy deadlifting 345 or 355 once, never seen anyone else load 3 plates onto a bar for anything
>not sure if I ever even saw anyone squat lmao2pl8
>one guy was benching I think 205 once, never seen anyone else benching over 185, and most people are doing like 85-155
>only saw a guy OHP once, only one set, I think he was doing like OHPs
Never saw anyone hit any part of 1/2/3/4
Is /fit/ lying to me? Is 1/2/3/4 not actually babby's first real lifts, but actually elite territory you will rarely see outside of a powershitter gym? I will literally be the strongest person where I lift on an average day when I hit 1/2/3/4

>>77498046
to be clear this is over the course of maybe 9 sessions that I saw these numbers

>>77498046
>doing like OHPs
*doing like 85s

>>77497646
yeah you'll suffer for the first week or two and then never have DOMS again
>>77498046
1/2/3/4 is a good milestone for like your first two years of lifting. most people don't stick with it for that long, let alone progress.
1/2/3/4 will probably put you in the top 10-20% of people who lift consistently, and 2/3/4/5 top 0.5-1%.

>>77498171
>1/2/3/4 will probably put you in the top 10-20% of people who lift consistently, and 2/3/4/5 top 0.5-1%.
even just for 1rms?

>>77497232
Leaf jeet cant into incline press

>>77498409
I incline db press and incline cable fly but they don't do anything.
dips have done more for my chest than anything else.
>leaf jeet
anon i am nipponese

>>77497238
bump

whats a good gap between squats and deadlifts, weight wise? I squat 130 kilos for 6 reps, and I deadlift 135-140 kilos for 4 reps. I want to make sure that I don't egolift on squats. I do low bar
>>77497238
Could be a plethora of things, whats your lifestlye like? Cortisol is known to make that

>>77498512
>Could be a plethora of things, whats your lifestlye like
Used to do a lot of cardio (skiing/biking) but much less the last few years, I eat pretty healthy but not nearly as active as I used to be, but I swim and I just started lifting again (too recently to have an impact yet). I live in my car and sleep on my driver seat so I am in a seated position more than most people and almost never lay down flat, idk if that could have an impact

>>77498521
If you are stressed that could be it. Don't worry about it, I think that it'll resolve as your stress stabilizes. Keep lifting and being active, kudos for skiing btw not a lot of people have the guts to try it -myself included I only tried nordic skiing-. Not laying down could MAYBE have an impact i dont know though. Just try to keep your stress down

>>77498541
Alright thanks. Try downhill skiing sometime, its based as fuck

>>77496863
It's better to deal with annoying people when you have a good night's sleep than while sleep deprived.

>>77498545
yeah, speed ain't my thing and my alpinism club's alpine skiing course is borderline retarded to the point where most who go get injured, i can't take time off sadly. but yeah it is based as fuck

>>77497238
Untrained abs? Maybe more fat was stored there while you had poor hormonal balance. Could be a lot. I'm that way as well.

>>77498049
Height matters
If you're where everyone is short, 2 pl8 is a lot
I live in iowa
Average male (browns need not apply) height is like 5'10-11
Even short power bottoms here rep over 2pl8 squat

>>77494858
>Reputable brand
>For microplates
Literally what
Any retard can make a little metal 1# donut out of pot metal lmao
Why on earth would the brand matter in the slightest

>>77497025
I'm sorry for everyone at your gym

>>77496887
If it's a repeating 2 day, in the middle
If it's some retarded bro split, one day after then right back into it

>>77496519
Effort and technical proficiency
That leads to higher lifts everywhere else with better form which leads to higher test etc etc
It's a positive feedback loop
Machines are an absolute joke compared to real lifts

>>77496538
You can only synthesize 0.8g of protein per pound of LEAN bodyass under ideal conditions
So get that much protein from whole food sources everyday
Going beyond that can help you stay lean but it WILL NOT aid in more gains
That's probably the most common misconception about diet and lifting

>>77496532
>Be smol
No thank you

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Do you think there is a level of screaming in a gym from a guy doing the leg press where it’s acceptable to tell him he needs shut the fuck up and stop being so dramatic?

fuck squats check em

>>77498769
yes, any screaming

dyel here
What do I do if an old shoulder injury prevents me from doing bench press?

>>77499029
a temporary/short term shoulder injury or a long term or permanent?

>>77499035
My shoulder is basically fine in almost every way except when trying to bench press specifically.
Any other workout that involves shoulder movement is fine. And oddly enough I can do pushups fine, too.

>>77497232
Pause the benches for 3 seconds on chest. Make sure to focus on the pectoralis moving upward instead of powering with delts + arms. There's nothing that hits the pecs harder from all exercises I've done.

>>77499049
That means you're doing something wrong with your shoulders when setting up to bench

>>77498769
>Leg press
Anything over a heavy breath is justification to beat

>>77499061
I feel like that would be the case if it happened to both shoulders. But it's only in my right shoulder.

>>77499049
make sure to use good form https://stronglifts.com/bench-press/

>>77498046
Once you get to 1/2/3/4 for working reps (esp higher reps) your 1RMs are closer to 3/4/5.

3/4/5 is actually very rare outside of roiders and naturals dedicated to training strength.

>>77498361
Yah. If you can do 3/4/5 you're stronger than like ~99.8% of men you would encounter in the real world.

>>77499076
So will even 1/2/3/4 for 1rm put me in the top 20% of people who actually lift? I am not there yet but I will get there and beyond, I am gonna be a sick cunt

This 40 year old single mother I've been talking to wants to hit the gym after a long time. She did pilates before. Any recommended routine I can suggest her?

>>77499361
stronglifts 5x5 tell her you will marry her when she can rep 1/2/3/4

>>77498769
>leg press
anything other than compounds does not warrant anything beyond heavy breathing. Heavy as barbell back squats on the other hand... you are going too light if you aren't making noises in my opinion

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Does anyone remember that guy who in 2021-2022 shilled his little steam game on this board?

What ever became of that user?

I completely forgot whether I did upper or lower last. Had a few days off and a cardio day but before that is memory wiped. Which are you choosing to do in this scenario?

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Anyone here working out just to chill their brains? When i quit weed for the first 7 months I had to go to the gym everyday doing weights+HIITs, hill sprints, etc. Just to go to bed without feeling gloomy and bored. Now i relapsed but willing to give it a try again quitting, but i am looking for something exhausting I can do daily without grinding my joints, ligaments and go overtraining mode

>>77499580
>Just to go to bed without feeling gloomy and bored
Sports

>>77498769
Screaming is always performative because the most you'll ever do is a "TSHHHT" or a grunt because that is an involuntary release of air while you're trying to hold it in. Any open mouth screaming is an 80IQ retard deliberately making himself weaker by expelling all the air out of his body to look like a fucking idiot.

Correct move in a commercial gym is always bitch to the staff though. It's not on you to regulate gym behavior, it's the owner's responsibility because they have the right to as the property holders. You bitching to them will not only not work because you are just some guy, it will likely get you in trouble as well. Swallow your boomer ego and do the rational thing.

>>77499580
Plenty of people get on suboptimal daily routines like "full body everyday" or "bench everyday" in order to deal with psychological issue while begging people to tell them it's productive. Really, it's just a distraction from their inability to engage themselves intellectually or creatively, so it's down to going to the gym to mimic physical labor vs sitting on their phone doom scrolling and gooning to mid goth thirst traps. It's almost a cliche for ex-addicts (weed too) to get into daily running to beat their body up as a distraction.

You can do what you want and it's not exactly horrible for anyone to do this. It's just masking an underlying lack.

>>77499580
People who can't use substances in moderation are pitiful
You can orally take 2-5 mg of THC once a week with only positive side effects

You clearly know how overdoing it fucks you up. Why would you

>>77499069
Is that the hand you fap with?

>>77499494
this is why you should log your sessions dumbass

>>77499029
try other movements. My left shoulder usually acts up a few weeks after reincorporating bench into my routines, but using chest press machines is fine. You'll figure out what your body likes and really doesnt like during your fitness journey

I did a lot of lowerback stuff yesterday, deadlifts and stretches, now this morning whenever I fart I feel a deep pain in my bones.

In the free weight room at an average chain gym at an average time on an average day, what percent of people are even capable of 1rming any one of the four parts of 1/2/3/4?

>>77499696
nah i am valsalva boss and once i started really taking myself to failure i ended up losing myself in the lift so much i do those half screams half grunts involunatrily

>>77497925
deadlift a lot if you don't deadlift a lot
if you deadlift a lot, high volume cable rows
cheat rows like woolam does are also good

I get forearm pain on my right forearm during pull ups, and only pull ups. Chin ups are totally fine
what's up with that?

is RDL not supposed to feel anything, or am I just not using not enough weight? I work out at home with 20s dumbbells if that matters
but Bulgarian squats totally fucked my shit up though

>>77494779
Is there a single abs exercise (particularly targeting lower abs) that doesn't suck complete cock? I don't have a dedicated abs machine but I've tried everything and nothing makes it feel like I'm targeting them and not my lower back.

>>77500138
hanging leg raises
situps or crunches

>>77500121

20s for rdl too light for them meaty glutes, switch to single leg rdl with one 20 lb db and they'll be harder than your bulgarian split squats

>>77500071
I think a huuuuRGGGHH is different than an AAAAAAAARRRRGGGGHHHHHH!

>>77495363
Is a fitbit worth it?

>>77496216
>machines will not grow stabilizer muscles
>use machines for MAXIMUM stability
both true actually
>>77500116
is it both forearms and where exactly?

Best exercises to help with moving awkward sized heavy objects like wide/long but heavy boxes, home appliances, etc. I already do basic strength thanking like heavy squats, deadlifts, OHP, etc

>>77500266
Basic strength training*

I guess a second follow up. Exercises or routines that help with repeated lifting of moderately heavy stuff like having to lift carry a bunch for 25-100 pound boxes over a period of time, or farm work or the liken

>>77500264
around smack dabb in the middle? on my right forearm only

>>77500275
biceps, brachialis/brachioradialis, back extensors & traps (particularly thoracic unless you're completely dyel, then thoracic and lumbar), pecs for the squeezing the object from the side part.

so hammer curls, zercher squats, any bench press, maybe a deficit stiff legged deadlift for getting that shit off the floor

>>77500284
I went to take a shit and I forgot what I was supposed to say exactly, Maybe it's like when I had pains when doing curls with straight bar that went away when using ez bar. Just switch to chin ups and you're good

>>77500121
>[RDL with 20lb dbs]
It'll be hard to feel anything with so little weight, but it can be done. Do it one legged. That's also probably why the bulgarians are tough btw. They are only one legged and thus result in more weight on each leg at a time.
>>77500275
>Exercises or routines that help with repeated lifting
I reckon leaning towards endurance would help, yeah? Anything involving a few more reps than normal, doesn't need to be a whole marathon of every muscle.

>>77500490
one legged RDL seems challenging, I'll give it a try

>>77500378
guess I'll keep doing chin ups then. is the difference between chin ups and pull ups noticeable?

Is it true that curls are necessary for biceps for hypertrophy/aesthetics but if the goal is strength/fitness then ohp/bench/pullup are better and curls are pointless?
and for old people is it true curls are good not for strength building but just to maintain baseline tendon/joint/muscle health? I am not old, only the last part of my post is about old people

>>77500121
Use single leg RDLs and add in Nordic curls for more hamstring strength. You don’t Ned weights for Nordics, most gym goers can’t even do one full rep

>>77500717
Well the only exercises I do that work biceps are pull ups and rows, weighted pull ups of course. Do my biceps look better than someone who doesn’t go to the gym? Sure. Does it look better than someone “weaker” than me who does curls? Nope.
As for strength, I have pretty decent curl strength just from heavy weighted pull ups and rows. But in terms of aesthetics biceps are one of my weak parts.

>>77494779
Let’s say for OHP I have a heavy day and a light day of lifting each week. Is it okay if on the heavy day, my reps are less strict for the sake of getting stronger, and my lighter days have stricter reps?

>>77500879
Not an expert but its my understanding that the specific muscles targeted by OHP will be not adequately targeted with improper form so those specific muscles will actually grow more from the lighter stricter OHPs
idk tho someone else can say if I am a tard or correct

Any tips on improving bench fast? Im 160lb bodyweight and have been stuck at 180lbs 1RM for weeks. What I’ve been doing is 155lbs for 4-5 reps then 145lbs for 6-8 on the other 2 sets and trying to increase that. I bench twice a week (start of push and upper day). Should I use one day where I do less weight more reps instead?
As for other chest work I do incline dumbbell and chest flies, sometimes dips too but I guess my form is ass so I get pressure in my ribcage when I do them.

>>77500918
you do the heaviest sets first? I like to do lighter sets first as warmup

Tested my 1RPMs today

Squat 170kg
Bench 125kg
Deadlift 195kg

Why is my deadlift so weak. Also is it retarded to wear lifting shoes deadlifting

>never seen anyone even attempt anything over 205lb bench before today
>today some zoomer who doesnt even look like a powershitter or bodybuilder, just looks like an average healthy young guy, casually reps 275s then two 3 plate singles
some day I will attain this

What’s the best FREE macro tracking/calorie counting app with a barcode scanner? I feel like every time I find one they paywall the barcode feature after a year of use.

>>77502133
>app
Yes, consoom the apps for every aspect of your life, goyim *rubs hands*

>>77502138
Post your handwritten food diary with all the calories and macros totaled up for every meal every day.

Thoughts on logging my workout by writing it down into my journal?

>>77502151
>logging calories and macros
lol
>>77502158
Do it. Logging calories is a meme, logging lifts is not.

I am new to working out (beside yoga and some pilates style sculpt classes)and if I start working out with weights to grow muscle but don’t eat enough protein, will my muscles still grow, just more slowly?

>>77502195
yes

>>77501949
>is it retarded to wear lifting shoes deadlifting
If it helps/feels right, then it's fine. Focus on what works/functions for you.
>>77502158
Very necessary and helpful to remember what weight for what reps on which exercises. Additionally, you can track if you had a good set of sets (eg; did you perform the same on the same exercise as last week on each set, or did you go up or down on any of them compared to before).
>>77502195
>don’t eat enough protein, will my muscles still grow
Yeah. It can also mean that soreness will prolong itself too, since the muscles can't recover as effectively. It can suck but if you can't be bothered to diet, it'll still work ime. The only thing that makes exercises not worth doing on any given day is if you are sleep deprived, imo.

>>77502208
>if you are sleep deprived, imo
or injured or recovering from a very intense session the previous day

>>77502224
>>77502208
Noted, thanks
>>77502197
Thanks, as a fellow vegan you may understand my struggle. Unless that is your name as a joke

Bumping my other question in case anyone wants to help me get a fat (or average, at least) sized butt: >>77501971

>>77502226
Not a joke, I've been vegan 20 years. You can easily get enough protein, for example a single block of super firm tofu contains around 75g protein. Add whatever else you want, even if its carbs they'll contain some protein so its easy to get to 100g+/day by even just including a block of tofu in dinner.
As much as I hate squats, squats are one of your best options for your goal.
If you are open to reconsidering going to a gym, pick some casual chain gym like YMCA, Planet Fitness, etc and go at a quiet time of day, people mostly just ignore each other and do their own thing, and after the first time or two the anxiety should subside significantly.
If that is really out of the question for you then someone else will have to advise, because I only really do barbell lifts so I am not knowledgable enough to comment on the specific things you do at home.
Unrelated side note since you are vegan you might be interested in the documentary called The Game Changers.
Disclaimer: I am not that experienced with lifting so don't put too much weight on my opinions if others advise differently.

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>>77494779
I have a shitty program designed around one thing: being able to do a body weight chin up.

3x Per Week
Weight Assisted Chin Up
8-12 rep range, once 3x12 is achieved decrease assisted weight.
Rotate Squats, Deadlifts, Chestpress. Increase weight by feel.
BW Inverted Rows, 3x12
DB Incline Chest Press, 3x12
DB Lateral raises, 3x12
Farmer Carries, 3x1min
Arm work: curls, triceps, forearms.

I have a terribly underdeveloped upperbody, and why I am solely concentrating on it.
Critiques appreciated. Is this too much 3x per week? Am I better served running a trad program?
I just want one body weight chin up, feel like it's a solid goal to achieve, then I can move on to other programs with a better fitness base.

>shirted bench record is nearly double raw bench record
How much does a bench shirt help an average lifter? say someone has a max bench of 1.5pl8, are they gonna be able to bench 2pl8+ with a bench shirt?
and are bench shirts worth wearing during training, or do they help so much as to impede gains and should only be used in comps?

>>77502507
the only fat fucks that should concern themselves with bench shirts already know the answer to these questions. best to stay away and stay /fit/

>>77502529
I am not asking how much it benefits a fat powershitter, I am asking how much it benefits an average lifter. I don't plan to get one but I am still curious

Are there any armrest modifications for bench presses? This might sound retarded but I'm serious.

My gym is in my room right next to my gaming computer and I just bought a new bench press with a thick back on it that's comfortable to sit in. My gaming chair JUST broke too so I figured I could kill two birds while stoned and just use my adjustable bench as my new chair. It'd save a lot of room actually because I wouldn't have to move my bench out of my room on leg day.

under which bf% do you feel constantly hungry? is that even a real thing? or does it stop when you get used to the new %?

>>77502931
Jesus dude
You gotta stop gaming and grow up

Gaming destroys almost every aspect of your life including recovery from lifting

>>77503060
It has more to do with blood sugar management and diet composition and how much muscle you actually have
Most people have constant cravings because they're fatties still eating sugar while try to cut and refusing fat and fiber

>>77502226
Hip thrusts are the only real glute movement
You can squat without activating glutes at all which why some 2pl8 female squatters have 0.0 ass

>>77501949
Your dead should be about a plate ahead of your squat
There are a lot of factors
For me, my deadlift goes up when my squat goes up so I usually train squat first then deadlift
But I'll 1rm my deadlift first, then squat then bench

>>77500071
My grunts come out "UP" involuntarily
I'm moving over 4pl8 tho
Unless you're a midget, you better be at real weight to grunt

>>77500061
Not too many really
The median gym time is avoided by real lifters

Early morning, early afternoon and later in the evening are when the real lifters are there

Could someone recommend a decent quality Smith/ power cage that won't break the bank? Looking at Mikolo, seems like i can get a decent setup for under 1k and about 1200 with weights depending on sales

I'm a noob fatty wanting to recomp on my way down with no real practical experience in the gym but my work schedule and location don't make going to an actual gym on the reg viable, although I did just take a work from home position so that will help

How strong do you realistically have to be for compound movements/programs like starting strength?
I’m only just now starting to regain strength in a broken arm months later to the point so can I start gaining again.

Is a barbell gladiator deadlift even a real lift?

>>77503161
>Smith
lol
>power cage
Fitness Reality is pretty cheap (600-700 dollars) and I was happy with mine
>>77503204
strong enough to lift a 20kg bar, but if your arm is not fully healed I would hold off so you dont prolong the recovery. If its fully healed just weak, you can just lift the bar without plates

>>77495188
it depends entirely on your weight, 10 is nothing if you're 50kg, but is immensely impressive if you're 150kg. in terms of total weight lifted though, standards aren't very common because callisthenics isn't as popular as weight lifting, but i've seen a lot of people saying 20 reps at a reasonable bodyweight (60-80kg) is the goal to aim for, and ideally when you'd move over to weighted callisthenics.

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How do you guys manage to finish your workouts in an hour or less? Are you speeding through your warmups or something?

My upper days look like this
Incline bench 4x6
Row 4x6
DB shoulder press 3x10
Lat pull down 3x10
Delt raises 3-5x10

Takes me over 90 minutes each time. I leave my phone in the locker so I'm not just doomscrolling between sets.
>10 minute warmup on the treadmill
>dynamic stretching and at least two warmup sets on each exercise
>2 minute rest for upper body compounds
>1-2 minute rest for isolations
>3 minute rest for leg exercises on leg days

I don't have to wait for any machines either usually. I really have to trim the fat here (work + school 12 hours a day or more); should I try a more minimalist program like PPL where I do two or three exercises at most each day, 45min total?

>>77503873
>>10 minute warmup on the treadmill
do a half mile or 5 min, whichever comes first
>>dynamic stretching and at least two warmup sets on each exercise
you can probably cut your stretching in half and tailor it to your compounds
>>2 minute rest for upper body compounds
>>1-2 minute rest for isolations
>>3 minute rest for leg exercises on leg days
this is fine. i'd keep iso rest under 90 sec

you can also superset your bench and row: either one exercise after the other and then rest 2 min, or do the bench, wait one min, do a row, wait one min, repeat

>>77503877
>you can probably cut your stretching in half and tailor it to your compounds
I actually do that already (tailoring to compounds, I dont do a full-body dynamic stretch)

Ive supersetted in the past, I could give that a try but Ive tried to not do it since I was under the impression it was poor gym etiquette. Maybe I should just not care and do it anyway. My work capacity is also kinda shit but maybe thats an opportunity to get it back up to speed.

>>77503145
If I called it an Office Chair instead of a gaming chair you wouldn't have said shit. I mostly do work on my computer.

>>77504110
but you didnt
stop acting like a child

>>77504113
I work from home and like having a comfortable chair, and my home gym is behind my computer. I bench more than you btw.

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>>77499580
Nah ain't nothing wrong with that. Daily exercise means i get to eat big, stay thin, plap alt bitches, and keep the voices quiet. Keep pushing.

>>77503161
Any 700lb rack from Amazon, second hand 1000lb bar and weights from Walmart. You can add adjustable dbs from Walmart also

>>77504141
You got got by two actual adults lmaoooo
Post your lmao3.5pl8 1rm big talker baahahahahaha

>>77503897
>poor gym etiquette
it's not like you're not doing excessive super sets or circuits at peak hours and hogging equipment. your upper compounds are easy. as soon as you do your presses, unrack the bar and bang out your rows right there. and then i would take your dbs to the lat pull station for another ss and finish with delt raises completely solo
even if someone got uppity, your stuff is easy to work in with

Haven’t been able to lift consistently for nearly 18 months.

Gained 15kg over 2.5 years gone from 6’4 79kg to 94kg.
Last 18 months I’ve had back pains, consistent trapped nerves and been diagnosed with spondylosis in my lower back.

What do bros?
I’ve ventured into skinny fat due to injuries.

I want to get as fit as possible for my wedding in 9 months. Realistically what can a wigga achieve in that time?

I’m 19-21% body fat now

>>77504678
Lots of cardio, lifting might just straighten out your "injuries"
I would go to the gym every morning and do whatever you can until you get into a routine
The main thing is obviously fork put downs and not drinking sugar water

>>77504764

Is this not just the way to being a skinny cunt again?

>did 6 reps to failure of DB press
>one week later, could barely manage 2 reps of the same weight
Who else fell for the failure meme?

how the fuck do you build a calisthenics routine if youre only supposed to work on two skills at once? surely this does NOT mean work on a front lever and handstand progression 2-3 times a week and do ONLY that...right?

>>77504960
what do you mean? skill work is separate from a strength routine, and is done before your usual stuff, and it's like handstand and L sit and whatnot

https://www.reddit.com/r/bodyweightfitness/wiki/training_guide/
>Anything that requires more strength than anything else is not skill work. PLANCHE, FRONT LEVER AND BACK LEVER ARE NOT SKILL WORK

what's a good form of cardio for someone who HATES cardio? I do speedwalking but I feel like that's just not the same

>>77505121
A) Find something you love. Could be biking, could be surfing, could be tennis. Be creative. Cardio doesn't have to be just running.

B) If A fails I think your best bet is just to do something really intensive, but for a short time. 10 minutes of full out sprinting beats 30 minutes of half assing a run any day. 10 minutes of concentrated assualt bike will beat any "netflix" cardio for an hour.

Intensity is the leverage and counter meassure to time spent.

>>77494779
are ropes or straight/v-bar better for big defined triceps? I typically use ropes and hit dips for chest/arms

Question about PPL

Say it's push day, I'm doing chest, shoulders and triceps. I'm going to be benching, I'm going to be overhead pressing, incline db, cable flies, I'll do some skullcrushers, tricep push downs and probably some dips. You know, whatever.

Now, should I be doing ALL the chest things and ALL shoulder things and ALL triceps things in sequence?

So chest -> chest -> chest, shoulder -> shoulder -> triceps -> triceps -> triceps

OR

Should I focus on doing the heavy compounds first so like bench (chest) -> OHP (shoulders) and then doing whatever excerises after?


I can see the logic of doing chest -> chest -> chest to really beat the chest and then moving on. I just don't feel like I have any energy at all for overhead pressing when doing like 3 chest exercises in a row.

>>77504864
It happens sometimes, just keep going. Keep your sleep/diet in check, too, of course.
>>77505179
>ropes or straight/v-bar
Preference.
>>77505213
Generally I think doing them between each other would be better, but I'm hesitant to say the same for the tricep exercises if you're doing compounds after them. Maybe just splice together the chest and shoulder exercises and see how that feels first.

>>77505121
Walking isn't cardio. Going to Walmart and opting to not use the mobility scooter is not cardio. Tired of this ketolard meme. They think walking is cardio because they have no energy for anything harder.

If you hate cardio, indoor bike is the easiest. No dealing with the weather, lifted trucks, dogs barking, shitty suburban environments, ect. It's studied to impede lifting the least, most likely due to the lack of impact on soft tissues. Way more practical than driving to the pool every time you need to do cardio too. You can get them for like $60 by buying them off of fat people who quit.

There are benefits to running over biking (joint stiffness) but it's not a dealbreaker. The air bikes are too loud for indoor use though so do your research.

>>77504960
Skill work can be daily if you want. That's the point of separating it from "strength" work which needs recovery. This is assuming you're strong enough for the skill, but lack the motor coordination for it, otherwise it's strength training.

Looking for a 4x a week routine.
Upper/Lower seems fine but 2xlegs sounds exhausting lel

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How do I train and eat for the kind of physique career women want to dominate ?

>>77505448
https://liftvault.com/search/?_sft_day_count=4

how do I know that im not lifting on barbell rows? My friends tell me that I don't but im not sure, my body moves by the last reps is it normal? I row to abdomen, im 80 kilos and I do 82.5 kilos for 8 reps

>>77505653
>how do I know that im not lifting on barbell rows
repeat that in a way that makes sense

>>77505659
egolifting, sorry

>>77505679
I guess just watch a video that demonstrates row form and then ask yourself honestly if you are matching that form
Rows are hard to do heavy so if your form is breaking down, back off a little on weight

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>Go ahead and do some maintenance to my crotch area even though I havent had any action in weeks now
>While shaving / trimming realized that I have 3 new moles that werent in my scrotum last time I did this (around 6 months ago)

Uuuh should I be worried? They look exactly like normal moles with the exception that they are in my balls and they are a bit bigger than normal (around .04mm diameter) I am freaking out because I my ball sack like the back of my hand and now this

33 year old by the way. Thank you for the responses in advance

Do all Crunch fitness locations have /fit/ blocked on their wifi or is the one I go to in particular just extremely gay?

>>77505753
who is that woman

>>77505874
get protonvpn retard

>>77505880
>woman
Anon, I...

>>77505901
Thank you for reminding me I pay $90 for that shit annually and never remember to use it

What should I do for cardio?
HIIT or Steady state?
I mostly just looking for stronger and healthier lungs, a healthier bpm (at like 90-100 at rest), and I also lift for strength.

>>77506368
Just run or bike or whatever, if you want general health and are not training to be a top athlete its better to train in a way you enjoy and will stick with it. Enjoy long distance bike rides? Do that. Enjoy HIIT sprinting? do that.

>>77506370
Sometimes I get so lost in reading about what's "optimal," I tend to forget that the best method is just do what you like.

>>77506384
If your goal is to be elite, lift high numbers, run fast marathons, etc, experiment with and research methods to reach your goals. If you just wanna be healthy, do what you love

i was bullied today

>>77506446
nice
now rape the bully

>>77506449
not in the mood for that honestly i’m just going to go to bed and hope i wake up feeling better about myself

i think i might be mentally retarded lads

had a few bad knocks to the head when i was younger and i think its catching up to me

>>77506476
rape whoever knocked your head

>>77506446
Is this some kind of fetish? Why are you telling us that?

>>77506482
more in case anyone wanted to be encouraging, i don’t really have many places to talk about stuff

>>77506488
Post this on /fraud/ and ask what kind of gear to get on then go back and beat the fuck out of your bully after hard juicing and lifting. Absolutely destroy them.

>>77506476
You have conditioned yourself to be retarded by doom scrolling all the time
Shut off the tv, pc and radio and sit in silence for 30 minutes a day

>>77506763
unc thinks niggas still using tv pc or radio i'm crine

What to do when I have a sudden regression after months of progression?

I have back issues that mean I struggle with OHP. Seated dumbbell OHP is better but still a bit eh. Is the equivalent machine (idk what it's called but you know what I mean, the seated one) that much worse? I'm thinking of trying to go with that for a while to build up the base strength more/see if it's better for the back

how much does sleep affect muscles? I'm having insomnia lately and is considering melatonin

Do I need to warm up for my subsequent presses? Or is warming up for the first press of the day enough?

>>77507013
This is the loop I run in my head.

encounteredWords = []
do {
word = randomWord(notIn: encounteredWords)
encounteredWords.append(word)
for x in word.letters[1:] {
word = randomWord(notIn: encounteredWords, startingWith: x)
encounteredWords.append(word)
}
} while (isAwake)

Works every time though I don't like to depend on it too much in case I get used to it.

>>77507032
encounteredWords <- []
do {
________word <- randomWord(notIn: encounteredWords)
________encounteredWords.append(word)
________for x in word.letters[1:] {
________________word <- randomWord(notIn: encounteredWords, startingWith: x)
________________encounteredWords.append(word)
________}
} while (isAwake)

>>77506781
Either take a break week or fix the slipups in recovery/training, or perhaps find the external issue you have (like too much stress) wearing you down.
>>77506965
It never hurts to try. Especially if it's the difference between doing and not doing exercise.
>>77507013
A lot. Prioritize sleep whenever possible.
>and is
is -> am, esl-kun.
>>77507032
>subsequent presses
Are you lifting hours later? Only bother if you're taking multiple hours off between each set.

>>77507116
>Are you lifting hours later? Only bother if you're taking multiple hours off between each set.
No. But I do OHP after a flat press. Do I need to warm up for OHP?

>>77507120
Oh, like for different types of presses. Yeah, I would. The movement and engagement of muscles is different enough between them to warrant some light warmup reps before the first set of each.

>>77506775
go back

>>77507032
I warm up for each lift with light reps of that lift. Even if you are warmed up from previous lift its worth doing a light set of 5 from each lift before you start working sets of that lift

Woke up with a sore throat, if I skip leg day today would I be a pussy?

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could lifting have saved him?

>>77507404
>rewarded for basic household chores that i'd be doing anyway
...saved from what exactly?

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>>77507452
>rewarded for basic household chores that i'd be doing anyway
>...saved from what exactly?

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>>77507503
you didn't attach the gigachad

Doing deaflifts, get tingling sensation in UPPER back in the spine. This has been going on for over a month now. I can actually lift the weight without much problem. Even after dropping 30 or so pounds and doing lighter weights I still get the tingling.

What gives? How do I stop this? How do I strengthen upper back? I don't round my back, I think I use good form.

>>77498652
So nothing?
Thanks for letting me know.

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>>77507404
>imagine the naked hula dance with her c-section scar and post-feeding tit sag

>>77507404
No, lifting would make things worse.

I thought lifting and taking testosterone would make my romance with my wife better. Well, it did in a way. She definitely is attracted to me more now that I'm muscular. Except she also revealed she has a dominatrix fetish that she never told me about. She dresses me up in a slave harness and loincloth and leads me around on a leash and whips me with a riding crop while I perform household chores for her and then I eat her out. She also makes me lift her up and hold her in the air during sex which is tiring. She calls me slave and I'm only allowed to talk in grunts like some kind of orc.

Sex used to be straightforward and easy until now.

>>77507623
the most disgusting part is imagining you giggling to yourself as you write this you fat fuck

>>77507376
yes

>>77507609
screenshot an anatomy diagram and circle exactly where it is happening, your description is worthless

>>77507609
rows

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>>77507732
Roughly th4 or th5

>>77507733
I do these :(

>>77494779
I want to walk longer stand longer.
I did 5km jogging, without any pain just sore knees for doms a great improvement from starting and hurting after 20 meters under a minute when starting
I'm not fat

Pretty certain I tore my TFCC back in April, getting an MRI done this weekend. Am I basically fucked for a few months while that heals?

>>77507798
Nice blog post. For future reference, this thread is for questions, not blog posts. ;)

Redpill me on curls

>>77507831
kys

>arms still shake doing bench presses
It's only been 3 weeks and I add 5lbs every week, but I can still complete my reps. Should I stop adding weights until my arms adjust or keep going? Or even go down and work my way up again? I don't feel like I'm hurting anything but I don't know if this is normal either...

>>77507857
You can just call them (3/5) persons

>>77507813
Ask a physical therapist in person
Not retards on the Internet

>>77507615
I literally said everything
I am deeply upset that you, my friend, are not going to make it.

>>77506775
>Crine
lmaoooooo
You are such an upstanding African American man, good sir. Keep it up.

>>77506446
Did you at least cum

>>77505753
Just go see a dermatologist
Why are you asking retards on the Internet

>>77505525
>Don't do anything
>Don't eat anything
Gg ez

>>77505179
Reverse grip stuff and more benching

>>77504860
You really can't gain much mass in 9 months
You can lean out tho

>>77507855
Learn to brace properly like you would when squatting
Also, get more electrolytes

>>77507831
5x5 to failure multiple sets is better that anything else
Straight forward hammers and reverse grip ez curls work both heads so you might as well primarily train those two variations

>>77507888
Nice trips. I did ask a PT, she said go get an MRI. Going to a walk in this weekend. If its TFCC like expected, curious how long of a recovery I will be stuck with

>>77507904
She would know expected recovery time and how to help you

>>77507922
well she didnt

>>77507903
ty fren
Are they worth doing if I already bench and OHP?

>>77507928
Did you get the MRI?

>>77507935
no

>>77507936
Oh, then your recovery is complete. Get back to training.
Protip: Next time post a lust provoking image to go with your irrelevant, time-wasting question.

>>77507931
>>77507851

>>77507943
Im going to come back around noon on Sunday after my MRI and I expect a decent answer out of you mister

>>77507946
fuck off to redd*t

>>77507950
I expect you to bitch and cry

>>77507979
about what

>>77507968
reddit

>>77507991
yes, go there

>>77507992
where?

>>77507996
retard

if I see someone do an impressive lift is it socially acceptable to approach them to commend them on their lift as long as I do not reveal my autism level when doing so?

>>77508030
yeah nothing wrong with that
with a woman it's probably more awkward i guess but not an insane thing to do

>>77508038
yea I wasnt thinking about doing it to a woman, but if I saw a woman do something insane like repping 2pl8 bench (insane for woman) I might

Are Albanians white?

>>77508108
no, nor are (you)

>>77508125
>(you)

>>77508151
go back

Many years ago I did sprint intervals and hurt my knee. Now my knee starts to feel very bruised if I over use it (like run every other day for 2 weeks). It also sometimes gets a weird tightness on the backside inside ligament/tendon idk where it almost feels like it's had an inch cut out, and then the ends stretched to make up the missing length. It fully capable, I still go snowboarding, I can run, I can bike, do whatever, but it really feels like one day it's just going to implode. What do?

>>77508174
Wait a few more years and see if anything changes.

>>77508174
ask a doctor if you must, but dont rush into some intervention/surgery/etc just because they fearmonger you and tell you some worst case trajectory as if its fact, normally letting your body heal itself is far better than surgery/intervention, just rest as needed

>>77508196
It's been like 15 years now though. I just want to get fit. I've tried to get back into it multiple times and then my knee starts feeling awful and I have to take a break for weeks and fall off the cardio cycle. I'm mid 30s now and whatever I'm doing isn't working, it's starting to worry me that I'm going to become really sedentary if I don't figure it out now.

>>77508223
Since its been 15 years I assume there has been at least once since then where you went a month or so with minimal activity to see if it would go away?
I guess to to a doctor but dont rush into surgery as that CAN make things worse
I really dont think /fit/ can diagnose "uh I hurt my knee 15 years ago what do I do?"

>>77494779
I want to walk longer stand longer.
I did 5km jogging, without any pain just sore knees for doms a great improvement from starting and hurting after 20 meters under a minute when starting
I'm not fat
its written that tesla used to walk 8-10 miles daily as a post-septuagenarian
it takes it out of me to walk 8 miles on one day for a good portion of the week
how did you improve your distance and time with walking and standing

>>77508240
literally just do it more often, go farther each day than you did the previous day (fitting in rest days as needed)
sleep enough
drink plenty of water and dont drink much else

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>feel like shit rowing
>push through like an idiot
>elbow doesnt feel good
>stay off for a week
>scared to start again and dont know if im gonna be fine or make it worse

Give me advice please.

>>77508432
do pullups instead
fuck rows
same thing happened to me, rows fucked my arm so I just stopped doing them

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I was doing arms today and someone told me I was doing rope push downs wrong.
Pic related, I thought A was correct manner (although I was kind of swinging it) but he told me B was the correct way. Was he right?

>>77508489
that's a pretty good drawing?
IMO, someone else correct me on this but, the spread doesn't really matter, A also works your rear delt from the backwards movement

>>77508489
Stop listening to people in the gym. There's literally every information you need on internet.

Dried fruit yay or nay?

>>77508174
>>77507609
Stop asking 4chan for medical advice.

>>77506368
HIIT is overrated because lifting is already essentially a form of HIIT. You lift (mechanical effort) for a few seconds, then you rest for a few minutes. HIIT is more anaerobic (by design) so it's inferior for developing VO2max in the long run and it interferes more with a lifter's recovery.

It's good to mix in occasionally for a dedicated runner, for training variety, but if you are just a lifter trying to get some tertiary heart benefits it should just be some easy LISS. Even runners should build a base of LISS before worrying about HIIT. It's just shilled because it's "exciting" on camera.

Most people don't need to be worrying about "speed" training yet or whatever HIIT adjacent topics. Even speed is improved just by getting stronger legs, to a point.

>>77508489
Both are legit. I think if you're gonna use a rope variation A is better and I'd use a v-bar for variation B.

I need a new bench for my outdoor gym, what should I build it out of this time? Or should I just buy one?
It cannot go inside and has to stay outside

How do i deal with lower back pain?

How am I supposed to workout when I am super sore?

>>77508808
If you don't know, don't reply.

>>77508921
You shouldn't be super sore ever
Your body only repairs for 48 hours and most of it happens the first half so by day 2, you should be 95% or so

If you're sore on day three, you aren't making gains, you're just hurting yourself for no reason.

I would do 2 30 minute blocks of LISS cardio to clear the lactic acid and then start a reasonable program. You can build up to higher training volume but it's retarded and potentially dangerous to just jump into it

>>77508899
AB work and touching your toes for 10+ minutes a day

I'd buy a mid level residential adjustable bench and then spray the bench cushion with a vinyl sealer or something so it doesn't get wet

>>77508889
See
>>77508940

Didn't tag your post for some reason

>>77508829
As long as it's not sweetened, it's equivalent to normal fruit less water

>>77508440
>>77508432
How bad is your form that you hurt yourself rowing lmao
Just like benching, your forearms should be vertical and your back should be parallel to the ground

>>77508939
I am completely new to working out with any weights (see: >>77502195) and after my workout on Monday I am still pretty sore today. Is this normal since I’m new?maybe I should have mentioned that

>>77508489
Rope pushdowns are mid.
They're fine as your final tricep movement but they ARE NOT a primary one
Do skull crushers, French press, pushdown with a bar, but don't rely on rope pushdowns for anything
I do them like the first since the second form will fuck your shoulders but I almost never do them because I'm 6'4 and they just aren't comfortable for how wide I am

Can someone reccomend me a beginner MMA striking and conditioning workout I can do to get enough stamina before I sign up for MMA.