What will happen if I bench and OHP to failure every session (sometimes testing 1rm, other times failing due to volume), and deadlift to failure every other session?
Redpill me on lifting to failure on a regular basis

>>77509916
fuck off

>>77509920
?

>forearm pain comes and goes
>pretty sure it’s radial tunnel syndrome or other nerve problem
>ruining my lifting life
How the fuck do i fix this. One person says rest, the next says don’t rest. No one says surgery fixes it. Stretching exercises fix it temporarily but it keeps coming back worse. I hate my life

>>77509935
Stop playing videogames, stop masturbating and get a real hobby

>>77509910
he’s the best lifter of all time

i just want to know that if I’ve only been lifting for about year and the most I could do is sixty does that make me a pussy or should i just quit i feel like such a failure compared to the rest of you guys on this board

>>77510003
60kg strict OHP? not too bad

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7 to 8 sets of chinups and 7 to 8 sets of pendlay rows with an underhand grip 5x5. Is that enough for ceps?

>>77510077
>7 to 8 sets
>5x5

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Just a hypothetical question because I don't want to make a whole thread about it.
Yesterday I had a pretty funny experience at the gym: the electrician was fucking around with the lights and suddenly it all went dark exept some small emergency led lights here and there. The music stopped too. However, people kept working out regardles and it gave this primal, lifting in a dungeon kind of feeling. And it was awesome.
Now riddle me this: have anyone tried that? Either in a dimly-lit home gym, or perhaps some non-commercial basement one? I remember seeing one piece themed gym in japan, and I wonder if someone, somewhere pulled a medieval themed gym like pic related (yeah I know it's AI slop, get over it). Imagine this with muffled gregorian chants in the backgound. I bet the benefits would be:
>no shitty gym influencers because of bad lighting to film their bullshit
>no gym thots because the vibe is off
>pure focus and testosterone
>better mind-muscle connection because the eysight is not involved as much
We need this bros. Time to go Illidan mode and lift in the dark. Modern gyms with oversaturated lights feel more like hospitals than temples of gains.

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>>77510257
I don't wanna say 7.5 sets it sounds weird but I do 15 sets a week of underhand pulls. Duh.

Am I addicted to porn? I watch porn to jerk off once a week on a weekend but I do admit I watch some fucked up horse fucking, dog knotting, sister fucking, tentacle hentai on rule34videos.

>>77510328
Once a week is not that bad. I've been to some deep fucking rabbit holes myself and my best advice is to stick to vanilla to avoid a slippery slope. I've seen some guys that ended up as turbocoomers that basically developed erectile dysfunction because of weird porn. Best way is to just use your imagination.

>>77510294
kek, based

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How much does getting proper sleep help blood pressure and how do I get it? Also how can I lower my BP? I'm constantly at the low 140/90s. It's probably a combination of poor sleep and stress but I work shit hours and a stressful job. At this point I almost welcome a stroke.

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I can do bent-over rows to my sternum, thus recruiting upper and lower back, or I can switch between a narrow grip, so using the lower back, and a wide grip, using the upper back, in one workout. Which would be better?
When I tried the first option I didn't really feel like I'm hitting my back, though I was fatigued. Doing second option made my back sore.

What’s an adequate amount of cardio per week as a regular guy who spends most of his day sitting down at a desk?
People have told me at least an hour and 30 mins a week but I’m having a very hard time trying to fit in cardio when I’m already in the gym at least an hour , 4 times a week

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how do you go about finding a boxing gym as a absloute beginner in your late 20's ?
my fitness is okay, i work out 6 days a week but i've tried going to two boxing gyms now and it was
>90% kids aged 8 - 15 who are sparring with each other, only adults were the head coach / his protege
>a fitness class with nice people but not really boxing focused
i want to learn how to punch things better and maybe compete in a amateur ring fight before im to old to.
any advice ?

Ab rollos. I've plateud before I can even do one. What the hell is up with this god damn exercise. What are you supposed to do?

>>77511109
go to an amateur ring fight and asks those guys where they train
ask the guys that train 90% of kids if there is an adult focused gym/class

When I do dumbbell bicep curls (or especially ez bar curls) it feels like it's fucking up my forearm bone, stings right when I let go and later in the day. Is that gonna go away? Am I at least working my forearms?

>>77510077
does jason blaha think he mogs vg?

from the time i close the bathroom door to reopening it, how long should it take for me to shit

>>77509916
you'll probably feel very tired and beaten up but if it sounds fun you can try it out and see how it works, it won't kill you unless you're really stupid and train while seriously unrecovered.

>>77509916
I lift to failure 5 sets of each exercise a session. It's fine. Just takes a long time between sets. Good gains though.

>>77510316
the point is you said 7/8 sets but also 5x5 which is five sets.

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Do I need to get shoes specifically for lifting? I like running and have an old pair of Gel Nimbus 23. The upper(s) is (are) in good condition, but the cushion part is not longer particularly cushiony. I've read you don't want to lift (squats and deadlifts) in running shoes because the cushion part can make your form/balance worse, but will that matter since they are older?

>>77509935
>Stretching exercises fix it
ok so keep doing them. fucking retard.

>>77511653
I typically go barefoot for squats and deadlifts. You can get converse if you want.

>>77511653
You don't want to lift in your daily shoes as the added weight will destroy them. Over time the cushioning will become uneven, especially after calf raises, which will cause mysterious foot pains during walking.

>>77509916
you must train to success which means optimizing for you personally. Mentzer taught failure with less volume but emphasized rest. Cutler, arnold did more volume.
the only one that matters is the one that makes you PR/PB and fails to injure you that you morally agree with.

>>77511653
ive hear weightlifting shoes turn squats from glutes focused to leg/quad focused tom platz youtube shorts

>>77509916
Shoulder impingement/ac joint destruction/rotator cuff tear

>>77510077
There's 100% chance he posts in /k/.

Ok, so I'm trying to cut and not be fat, I've heard contradictory stuff.
For my weights, should I be doing lower reps (5-12) or higher reps (12+) and approx how many weekly sets per muscle group?

>>77511109
Well why boxing? Usually they are easy to find, but most spar way, way too hard, CTE is a real issue. If you're wanting to fight you're probably too old for a real career.
I would say look at your local MMA gyms, find one that doesn't spar too hard, you'll learn better stuff. And if you have a knack for boxing, every MMA gym I've ever seen will get pretty much any type of promotion, they will put people in boxing. Kickboxing, muay thai, MMA matches and usually will have plenty go to grappling tournaments. If that's what you want to do.

>>77510294
The only thing I'll think about is that I can't fucking see the numbers on the weights.

>>77512081
Lower reps (2-6) are generally considered to train strength.
Higher reps (6-12) are generally considered to train hypertrophy.
Lots of reps (12+) are generally considered to train endurance.

If you just want to cut you want to be somewhere between hypertrophy and strength, so say 5-9 reps per set. Go for 8-10 sets per muscle group weekly.

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Am I going deep enough on these? I feel like I'm going down more than it looks on camera.

Uh oh wrist is feeling sore for the first time. Lifted again anyways with careful considerdation of the types of lifts, now it's more sore when I move it weird. Not scary sore though. Wat do?

is talking to your fellow man while at the urinals considered normal? I'm a bit of a shy pisser and I guess awkward silences makes it worse. If I'm intimidated by the dude I might not piss at all but if the guy is smaller than me or a good bro then the river flows. Any tips? This is gym related. I got to a communal gym for poorfags. Two urinals, no barrier.

Squats + leg curls only for legs seems tolerated but what about deadlifts + leg extensions only?

>>77512139
no

>>77511650
Cos it's the middle it's either 14 or 16 so it must be 15 most of the time

>>77512081
you've heard contradictory stuff because pretty much everything works as long as you actually do something, it just depends on how you like training. train how you feel comfortable but try different ways to know what you actually like.

>>77512250
could you be any more foreign?

>>77512139
Half squatting in the hack is wild.
Most the time I go lighter and try to bottom out the machine.

What is a good movement for size/strength for pecs with shoulder impingement? I just can't bench right now, and probably not for a while.

>>77512187
I was moaning while pissing at the urinal, not on purpose, was really high, and some guy across the bathroom was like YOU FEELING GOOD? I ignored him didn't look at him

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>>77512273
>Im brown and Im proud!

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>>77512298
play around with different chest press and fly machines at your gym, you'll find one that agrees with you eventually

>>77512232
both of those are deficient options. Squats+leg curls would be better with additional leg extensions. Deadlifts+leg extensions absolutely requires leg curls unless the deadlifts are romanians.

In either case, you should be doing some calf work as well.

>>77512187
shut the fuck up and piss

>>77512160
rest it for a couple days. Use an elastic ace bandage around the thumb and wrist.

>>77511629
4-6 mins, highly depends on how much clothes you need to readjust before leaving. More time if shirt tucked in pants+jackets than shorts and a tshirt obviously.

I don't want to do compounds for quads. Isn't Deadlift enough for compound?

>>77509910
is veganism a first world privilege?
it seems only wealthy westerners are able to follow this diet. poor nations are typically primarily vegetarians.
a minute wait + 4 captchas is really fucking stupid. no wonder no one's using this website anymore. did the owner hire a few MBAs to fuck it up?

>>77512618
deadlifts aren't enough for quads if that's what you're asking. but you can just do leg extensions for your quads. you'll be leaving some gains on the table without a squat pattern but who gives a fuck
>>77512627
it's also cause poor people have bigger concerns in life than giving a shit about factory farming or whatever

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I somehow managed to fuck up my foot.
The whole tendom/muscle/something connecting the heel to the big toe hurts when I walk/jump, especially.
The circled area is the worst when I press it.
Has anyone had something similar or know what to do with it?

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i lose weight and i went from having a nice round wobble meat to a disgusting bony ass with loose skin and stretch marks
will the loose skin sort itself out with time? i've only lost about 25kg

>>77512651
>>77512063

Can I skip pulldowns if I'm doing bent-over rows both wide and narrow grip?

fuck me pal gym didn't open the AC, it was 37 degrees celcius perceived. Couldn't do my usual weight at squats and felt extremely gassed out so I left after doing 3 sets of squats.

Am I a pussy? the alternative was half assing my workout, I'll do it in 2 days

>>77512822
Most people say no but if you're all the way parallel with the ground, that's what I do when I'm short on time

T. 2.5pl8 strict row off floor no cheating

>>77512659
>Losing weight when you're thicc
Wow you fucked up

>>77512651
Weak calves
"Foot stretching pain" is what I've heard it called

>>77512882
Desk jockeys and inside dogs have this huge disadvantage against blue collar/physical workers

>>77512618
Not for quads
Squats are also ideal overall gains fuel
You don't have to do a lot of volume but you need to do them heavy

>>77512903
I am used to the heat since I live in a very hot part of the country but by god today was simply too much, the bar felt extremely heavy as soon as I unracked it and I almost injured myself. Could be dehydration idk.

>>77512298
Abstaining from fapping is probably the best

>>77512232
If you're going to do one leg movement, it should be lowbar squats
Second should be deads
Machines are retarded and a waste of time unless you're roiding

>>77512187
You have to stop caring
Golden retriever/retard maxing is what the autistic young'ns are calling it these days

>>77512081
You should hit all the big lifts and some arm work twice a week
If you've never lifted before you should run starting strength or stronglifts with arm work and shoulder flies and do cardio as well

>>77511629
5 minutes normally

Splash flush wipe/bidet flush wash hands

I don't do arm isolations, I only do them if i have the time how fucked up am I? I basically hope that the compounds I do are enough for both biceps and triceps.

I do bench, incline bench, ohp, barbell row, chin ups and pull up in my 3 day full body routine.

My back legs chest and shoulders got massive but my arms are kinda lagging behind, will I get ACKed due to tendon issues?

>>77511560
That means your gf (male) gave you HIV
Sry

>>77511010
Keeping your shoulders "open" is what matters
Unless you're like face pulling, they both work your last

>>77510771
Cut sugar and caffeine, do cardio, eat more fiber

coffee fucks me up so much. I get extremely anxious and my heart rate races. How do I get better at handling caffeine? Maybe its just not for me?

>>77512924
You'll look okay but retards (women) want disproportionately large arms

>>77512937
Preworkout with vasodilators is way better than coffee
Coffee fucks your spinal pressure, electrolytes and does some other weird shit that's bad for lifters
That's why I only do it on my days off and it's usually cold brew or espresso

>>77512938
women are really down in the list of my reasons for lifting kek

>>77512924

You'll look okay but retards (men) want disproportionately large arms

>>77512924
you won't die but yeah if you're not focusing on your arms they'll be weaker than otherwise. i'm sure you could still prevent/manage tendon problems with high rep band extensions and curls but if you're doing full body then why not just superset arms when you're doing a leg exercise? you can even do preacher or incline curls for biceps and seated overhead extensions or skull crushers for tris so you get to sit down

>>77512941
I don't even usually take caffeine or preworkout before lifting but whenever I need to do 110% I take em. Isn't preworkout supposedly dangerous for your heart etc? I've seen people ACK their hearts from it

>>77512991
>why not just superset arms when you're doing a leg exercise
I can barely stand without fainting after leg exercises lol, but I might try that. I have a secret fourth day of isolations that are not recovery intensive, I do that if I find the time from collage or my other responsibilities. Im at rest week rn, but I will try that next week. Thank you and may fortune be with you fren

>>77512994

Brown people with low self esteem, man. Eyeshadow.

Hearing insecure men's inner thoughts make me feel uncomfortable. Second hand embarrassment.

You autistic m8?

>>77512997
I am when im drunk

>>77512882
yes

I'm not a fat fuck, but I still get winded going up a couple of flights of stairs. Is adding cardio to my routine the best solution? Should I just start running?

Where the fuck did /plg/ go

>>77513045
>is cardio the best solution
Yeah, do cardio.
>should I start running
Not necessarily, but it'll do fine. If you want to apply yourself to stairs specifically, then doing the most equivalent thing is best (stair machine or just running up and down multiple flights). Either way, any cardio will help.

>>77513058
someone was spamming cp in the generals so mods took them down

>>77513058
blobby had a melty

>>77509935
Have you tried finger extensor exercises? They have rubber band things for adding resistance to spreading your fingers apart, apparently they fix elbow/forearm pain.

>>77510294
My gym has automatic lights that turn off when they don't detect activity so I've had this often, it's ok.

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is it ok to go to the gym unshowered but with clean clothes and body wiped down with alcohol or soap n water, to try to break a burnout depression spiral?
will this risk being banned or given a warning?
my gym doesnt have a shower in it, working out at home takes more work bc cleaning and yea
i want to just lock into a machine and move weight forgetting everything else exists for a bit

i was working out regularly before but fell off because of retardation. i want to get back into the habit and i know pumping iron would feel good enough to restore my sanity so i can be clean again, i just dont want to fuck myself over...

>>77513496
why not just shower at home?

I've been on a bulk for just over 2 months but haven't had much progress on increasing lift weight and have found I've been stalling a bit more than when I was before when I was on a cut. The loads are only slightly higher than my cut cycle. I get enough sleep and definitely eat enough. Ive gained around half a pound per week which was my target.

Do I need a deload or should I change my routine to focus on one or 2 groups

>>77513504
did you not read
>burnout depression spiral
i know ppl can go to the gym if theyre 400lbs trying to improve themselves but im uncertain about if that level of empathy only extends to obesity or if other mental issues also get a pass in the short term
like reason i ask is bc ive been like
>ill shower today and then gym
then i dont immediately do it and get mentally overwhelmed by some other shit and its suddenly midnight so i just go to bed

>>77513514
I've had success with a deload/off week or even swapping exercises for a couple weeks.

>>77513496
Depends on the gym and the stink. But personally if you think you smell enough to get in trouble I'd shower.

>>77512935
Any recommendations for fiber? I've started eating bananas more.

>>77513563
Flaxmeal, good for your skin+hair too.
Don't cook it as that will fuck with the oils in it. And don't buy so much that you can't eat it all before it goes rancid.

>>77513556
i dont actually smell all that much and its not really unpleasant since i dont eat bad
i was more worried about looking visibly unshowered like greasy hair but maybe i can just wear a hat and wipe myself down beforehand

ty anon

Are you supposed to add weight to cable machines and dumbbells every week? Or just do it whenever it feels right?

For my home gym so far I got adjustable dumbbells, mats, bench, and elliptical. I dont have enough space for a cableweight system or power cage so will I be good enough off once I get some dip bars? What else should I also consider. Im mostly losing weight/fat atm.

>>77513675
buy the shit to do the shit you do you stupid sack of shit

>>77512627
There's plenty of thirdies who are vegans.
Mostly where the royalty wanted all the meat so they made up nonsense religions where veganism is part of it.
But nearer the equator there's more high calorie fruit and vegetables and they are available more of the year

angelica sinensis, sons
vasodilator and more

>>77513666
Double progression. You pick a weight and a rep range like 10-12. You might hit 10, 10, 9, 8 or whatever. You keep using the same weight until you get 12 on your final set, then increase the weight on you next session.

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Is hooking onto a pullup bar with inversion boots and doing upside down situps a viable exercise, or just retarded?
I'm trying to find ways to progressively overload abs with a home gym. I've got a rack, barbell, ironmasters, etc everything except cables or machines. All I'm doing now are situps while holding a dumbbell. It seems like upside down situps with a dumbbell would be better than hanging knee/leg raises in every way. I think it would be really cool but it being a Goku exercise clouds my judgement.

Alternatives to milk? I think it’s making my farts really bad

>>77514043
Water

>>77514053
For bulking I mean

>>77514058
Why would you be drinking milk for bulking? Are you fucking retarded?
>slow cook beef cuck , shred when done
>make pasta
>mix chuck and its drippings into pasta sauce
>pour over pasta
>add cheese
Or shit, use cheese tortellini as the pasta for this sauce/Ragu
Bulking is literally the easiest thing and you still fell for the gomad meme.

black tea, sons
it's good for creativity

>>77513870
Makes sense. Thanks

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>>77514095
>what do i do if i'm lactose intolerant i can't drink milk
>eat cheese lol

>>77514043
Fair life/ultra filtered
Removing the lactose really eased digestion even if you have normal people tolerance

>>77513866
You really shouldn't have a trip unless you're past 3/4/5

>>77513563
The problem with fruit is that you get fiber at the cost of sugar
I eat low sugar granola like cereal and then veggies with every meal
You just HAVE to have fiber with every meal

>>77510771
More protein would unironically help but if you have to eat excess to lower your blood pressure you need to cut all stims and lower your cholesterol

>>77514156
my best was 134 kg deadlift, 112 kg squat, 40~ kg benchpress
>14 years ago

If I work out every other day, what weekly frequency is that?

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Lifts to build the physique wealthy career women want to dominate.
I'm no longer asking.

How to slow down digestion process if you have gut anxiety? I already take 15g of psyllium husk a day and it doesn't work. My shits are way too soft and light brown. I don't know what to tell my doctor.

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>>77514360
aside from taking opioids, the only other thing that comes to mind is drinking less water. Which can be a problem with psyllium husk. Find your balance.

>>77513883
do the hanging leg/knee raises. The progressive overload would come from strapping weights to your ankles, or holding dumbbells between your feet.

>>77513675
find a way to incorporate a pull up bar somehow

>>77513496
if what it takes to get you back into the gym is to go in a state of stink, you should do it. However don't let yourself ever get comfortable doing that more than once or twice.
>everything worth doing is worth doing poorly
is goated advice for people genuinely struggling in a rut, but it should only be used sparingly in genuine times of distress

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>>77514144
No true king rejects his rightful place on the throne.

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>>77509910
has anybody tried mixing in kettlebell and sandbag workouts with their regular routines? I see a lot of people praising their supposed superiority over barbell/dumbbell for fat loss, muscle building, etc. but seems too good to be true.

I have Tennis Elbow, should I spend some cash on collagen peptides? if so do you have any brand recommendations?

So I got my test levels back and 39M with 680 ng/dL probably doesn’t need to be on TRT yet or anything like enclomiphine or HCG, right?

>>77514619
Why don't you just do it instead of asking permission like a child.

Do you guys think it's ok to swap barbell row for pendlay row? I do like the fact that I can track it in symmetric strength. Also, I think I have a harder time keeping my form consistent with Barbell rows vs just keeping my back flat.

>>77514719
those are bullshit, dont waste your money

>>77514903
you can swap for pendlays. They have a lot of carryover for deadlifts for explosive strength and the tight starting position.
However, long term, you should also learn the barbell row form. Learn where the groove is, how to keep stable without swaying and rocking too much.

>>77514764
you wont get any good answer here

>>77514764
It depends how you feel even then of course want to try natural maxxing of test
>>77514360
easiest digestive thing to try the doctor will never tell you, they didn't tell me, to isolate meals to either fats with protein, or just carbs
>>77514719
The first time I took them it felt good, subsequent times gave a diminishing gain
>>77514058
I have problems with milk none with cheese
>>77512316
Stop Moaning.

is beginning to cycle test while a little over 20+ body fat that stupid? If watching for estrogen and bp I dont see what the big fuss is about? any mongroids want to tell me what the big deal is?

>>77513496
just shower at home retard

>>77512627
People in poor countries can very easily be vegan, if anything more easily because there isnt all the processed foods with random unnecessary animal ingredients.

I switched to 10 weekly sets after doing 2-4 weekly sets for 3 months because I wasn't making much size gains despite strength gains. What I noticed is that my lifts dropped. Should I go back to 2-4 sets or continue?

I just started a new job, and it's the first physically demanding job I've had in years. I've been a sedentary fuck most of my life, and after 3 days in my 5 day week I'm feeling this painful feeling on the inside of my thighs. Behind my nuts on my legs are symmetrical red sore spots that are six inches long that feel like they have just less mass overall now. I know these are gonna leave some ugly stretch marks, but how can I mitigate this? I've felt like drinking lots of water and sweating a shitload lubricates the area, but I got two more days of making it worse ahead of me.

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>>77509910
How do I avoid this?

I'm going through phases of extreme fatigue. It's not like I can't do anything all day, I can still muster up the energy to go to work and lift, some hours I feel great, then sudden fatigue sets in where I can barely lift a finger. I thought this was sleep related so I spent a year trying to sleep-maxx with perfect sleep hygiene, bought a new mattress, meditation and breathing techiques, using a nasal dilator / strips to prevent snoring / sleep apnea. My sleep is good, the fatigue is still there. I'm usually energetic and productive in the morning after waking up, so I don't feel groggy when I get out of bed, it sets in after 5-6 hours. I do have a light breakfast and some coffee but not a lot and I have my last cup around 2pm at the latest. My diet covers all macros and micros and I am in a calorie surplus. In addition to creatine I've tried some supplements that are supposed to help with ATP production, no difference. I've optimized hydration and electrolyte balance. I do cardio, my strength is good, overall workload is not particularly high, recovery shouldn't be an issue. I don't know what else to try or look into.

>>77515717
Yeah fuck this man. I can't continue with 10 sets. Maybe I'll try 6 sets.

cumin, sons
extremely anabolic

I should train high reps, from 20 to 30 reps.

I started at 97kg and apparently 23.4% body fat according to my body fat calipers. I am now at 88kg after 2 months and only lost 1kg on my bench, 3kg on the pendlay row and 2kg on the straight bar curl. Other lifts are the same weight. Does this mean that in another 2 months I'll be at 10 to 9 percent bodyfat if I can still 1kg a week? I can't tell what my boyfat is but I still don't have a 6 pack or a 4 pack.

Does chalk help against ripping my calluses? I've always felt like bar slippage isn't that big of a problem for me, but sweaty and wet hands are probably more prone to tears?

Any chest exercises that I can safely do with grade I-II AC separation?
It's more grade I than II as I was able to do pull ups, lateral raises and deadlifts without serious pain, but even push ups are not possible right now

>>77514043
plant milks are more varied in nutritional content. Also, saturated fat is satan,

Do you guys count plant protein in your daily protein intake?
I made a habit of only counting animal/complete protein in my meals and completely neglecting the rest back when I first started lifting, but how much is the protein in plant sources like pasta or bread really worth? Should I count that too? Because if I add it, suddenly I'm at 40-50 entire grams of protein more per day but I deep down don't really feel like it contributes to hypertrophy

>>77516909
Why do people rely on their own fleeting emotions? Also, are you eating the bean pasta or keto bread? Wheat products do not ad. themselves as protein sources.

+The amino acid thing was made the WHO about starving African children. All plants have all 9 essential amino acids.

>>77516923
>Why do people rely on their own fleeting emotions?
I was desperate to bulk up my muscle mass and I just retained the habit without thinking, not counting plant protein I get a bit over 200 grams per day, counting the plant sources I'm usually closer to 260
>are you eating the bean pasta or keto bread?
Neither, I was thinking more along the lines of regular beans (not bean pasta), various nuts (cashews, peanuts, sunflower seeds), and especially pumpkin seed flour and buckwheat in all shapes (very popular in these parts)
>All plants have all 9 essential amino acids.
I vaguely remember reading something about how almost all plants have one or another of the 9 in very small amounts and that negates the other 8 because it's not whole, but thinking back it might have been bogus, that's why I asked

>>77516839
Drier hands are stronger hands
Stop moisturizing

>>77516831
No, you lose mass as you lose weight
I would lift and maintain/gain slowly in the 12-20% window until you're intermediate (symmetric strength dot com) and then cut to whatever but don't stay under 10% long, it's really bad for you and your gains

>>77516954
I am unaware of any empirical evidence that plant based or carnist protein sources have any effect in practice.

Perhaps the best evidence is this podcast clip where two non-vegan doctors lament about this finding.

https://www.youtube.com/watch?v=Lq15knd0Ua4

>>77516524
Why lmaooo
You'd be better off just going for a run

>>77515933
Post your diet that you claim is perfect along with your height/weight

>>77515744
Wear some athletic underwear that covers the area lmaoooooo
It's called chafing

>>77515404
You really shouldn't cycle until you're over an FFMI of 25 under 15% bf natty

>>77516984
when the weight gets high on high reps, it becomes quite different from aerobic exercise, and quite anabolic

what is this "wog" thing i keep hearing about

>>77509910
Richard is such a miserable case study. His entire streams are him abusing his chat, even his supporters. The level of mental illness and loneliness it must take to be a vegan gainz donator/channel member is absolutely mind boggling to me. They will give him $10 to ask a honest question and get rejected and insulted, and the funniest part is that they keep donating. It’s like a total of 10-15 people who are funding this dudes entire life style and he is so ungrateful for it. It’s unfortunate for him because he has the potential to be based and grow his channel but there’s so many little things that are keeping him trapped in beta mode, such as him being miserable, easily agitated, quick to anger, having black pill on life, and his obsession with hating anyone who isn’t vegan. He’ll say something based one moment and then minutes later quickly remind you he is extremely mentally ill and not a person you’d ever want to affiliate with. His tough guy shtick is so unserious but he’s so delusional that he genuinely believes he’s coming across as a big scary man when in reality we are all laughing at him. My favourite thing about him is how his only impressive fitness feat is benching 405lbs when he was a fat 330lb natty, meanwhile he struggles with 225lbs on his back for squats, doesn’t deadlift, can’t run without blowing his knees out and has zero athleticism or conditioning. Whenever he goes after another fitness YouTuber it’s “I benched 405lbs as a natty so I’m better than you” meanwhile the guy he’s attacking is squatting 500lbs and deadlifting 600 as well as having conditioning. But Richard can’t ever acknowledge the big picture. He’s in his own little world living his entire life in his basement. A lonely, isolated, angry little guy. Nothing in this world matters to him, so he says, but then is suddenly obsessed with steroids. Nothing this dude says ever adds up and he’s always flip flopping and changing his opinions on a dime.

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>130 lb x 3 reps OHP
>220 lbs x 3 reps bench press with close(ish) grip, since wide impinges on my shoulders
>10 neutral grip bw pull ups / 5 neutral grip pulls ups with +5 kilos (11 pounds)
>15ish bw dips / 5 dips with +45 pounds
>@155 lb bodyweight

Is this good enough? For OHP and bench I feel like I can't progress further without increasing my caloric intake a ton (which I don't want).

>>77517447
Forgot to mention that the OHP is as in pic related. No leg drive, seated, with dumbbells

>>77517438
nice blogpost nigger

What is ideal bf%?

>be me
>get severe lower back injury
>6 months go by
>hurts just as much as it did
I guess I have a permanent disability now.
What lifts should I be doing to try and improve things? My quality of life is pretty low and I'm not doing great anymore.

It's weird, I have all my strength back at this point and oddly it doesn't even hurt to lift shit or move things around at first at least, but I walk or stand for just 45min and I'm in so much pain I can't continue and have to sit down for a few minutes.
Like I'm pretty sure I could deadlift normally if I wasn't planning on moving the rest of the week.
Unfortunately I am American so I can't go to a specialist and get this figured out because they will probably try to charge me 3000usd for a xray or something

how do I get an 8 pack?

Why is every shredded guy who physique mogs me a total weakling? Do they make sure I'm not there when they lift for real?

>>77517647
yeah

>>77517601
Roman chair? I do it sometimes, had very minor lower back pain. Since doing it, it is zero.

IDK papa bless

>>77509935
Try supplementing with glucosamine, worked pretty well for my forearm pain.

>>77516980
Why would under 10% bodyfat be bad? are you retarded?

If I decided to do the same compounds everyday, what percentage of my 1RM should I do?

>>77517889
Natties aren't made to be under 10% bf
It's great for special occasions, but long term is dangerous and fucks you up, mentally and gainsically

Most guys can't get too much under 10% anyway so it's really a moot point
Once you're big enough, you look better at 12-15% anyway

>>77517621
A lot of crunching motions and variations, a minimum amount of lean mass and then getting lean enough

>>77517601
Have you seen a physical therapist?
Then no, you don't have a disability

>>77517469
For gains 12-20%
For aesthetics, assuming you have good mass, something like 12%

>>77517158
You're very clearly using words incorrectly lmaoooo

>>77517922
You would have to vary it
I would follow the squat every day general periodization if you really insist but you'll make wayyy faster progress maxing them every 3 days or so

>>77517447
what do you mean "good enough"? that's a subjective personal valuation you'll have to make yourself. unless you mean based on general strength standards, in which case the first two are intermediate but the second two are pretty novice-tier

>>77517971
yeah, but I find that I just skip leg days. if I do every major compound every single day, it'll keep me in the gym, and as long as it's not too heavy, I can go every day, surely. I just want to find an amount I can do to make sure it keeps me at the gym at least 5-6 times per week. If I do upper body every day, then I'll do legs too just by virtue of being there. People out there get jacked off pushups every day. Why not really light leg work?

>>77517983
You're talking about a lack of discipline
You'll never be successful in anything without discipline
Stop being retarded, do an LP like SS or SL and go every session
It's not hard, it's cool proof and it just fucking works
Grow up.

>>77517942
>Then no, you don't have a disability
You have a mental disability, I walk with a fucking cane at 32

>>77517998
I have no discipline and I am working through it. I will do what I can do work with my childish ways. Because I will choose not to do something I don't want to do. We'll see if I can harden up tomorrow and do legs, but I'm doubtful. If I can do light full body compounds every single day to make up for my lack of discipline, I will do it. I am not successful and I want to change that. I will push my body to unusual extremes to work with my lack of discipline.

>>77517983
>People out there get jacked off pushups every day
lmao

>>77517942
>For gains 12-20%
>For aesthetics, assuming you have good mass, something like 12%
How about for overall health and fitness? Is anywhere in that 12-20 range equally good?

Why does everyone talk about getting a 6 pack instead of an 8 pack?

>>77518234
they dont sell beers by 8

>>77518234
8 is genetically much more rare than 6. The difference is your muscle configuration and insertions, not a skill or ability. Some people only have 4 or 5 main cutouts with their abdominal muscles, and some have "zipper" abs where they don't align symmetrically. Everyone has something, but most people never know what they have because they never get low enough bodyfat to find out.

Some weird shit happened to me and I still have trouble knowing why or what it was.
Back in mid June i used to be able to squat 225lbs for 10 reps. I had to take three weeks off out of the gym , hen i came back early July i couldn't even do 1 rep at 225lbs, the thing is it took me until today, so 2 months and a week just to go back to my performances of June.

Has this ever happened to anyone else ? Nothing changed in my diet, i didn't lose weight or sleep

As someone with a home gym setup, is there any notable cons to scattering exercises throughout the day? Say if I’m busy, so I do my sets of rows, then I have to do something that takes 20 minutes, come back, do my sets of OHP, oops I have to do something else, hour later come back, do my sets of dips, fuck I have to go, multiple hours later, come back and do my set of pull ups.
Is there any consequences to this I should be aware of?

>>77518439
The continuous metabolic stress/fatigue can promote more muscle growth by doing it all at once. But doing it throughout the day is better than not at all. If I find I'm limited on time, or something comes up, I try it and make it into two sessions of compounds and then accessories/isolations.

Beware of exogenous testosterone, for it lowers your normal testosterone levels off cycle.

Why the fuck do people use saunas and steam rooms at gyms, why do gyms even have them, why do people love them so much? The last thing I would want to do when I am hot from working out is go sit in a fucking 190 degree room, better would be a fucking 20 degree ice room. Serious question why the fuck do people do this? Hot tub I sorta get because warm water soothes sore muscles, but saunas and steam rooms, why the actual fuck?

>>77518355
So some people just literally do not have as many muscles there as other people? wtf?

>>77518390
Did you do them at a different point in your session, with more or less other lifts first?
and/or change form/go lower?
or maybe on the x10 you were using a 16kg bar rather than 20kg without realizing?

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So I've been looking around for a powerbuilding program to get on after I stall on SS. I found an old program that I was doing very briefly with a powerlifting coach. Am I crazy for thinking it would be a good program to run for 12-16 weeks? Main barbell lift prioritization, plus PPL accessories afterwards. Weights going up weekly or biweekly.

>>77518811
try it and find out

>>77517922
Doesn't matter because you'll stop in a week. Rest days and actual effort in sets aren't a dirty trick we play on people to waste away their gains.

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How come in my entire life I never felt good after exercising like some people do?

>>77516982
It's true because a researcher actually meticulously mapped out plant protein amino profiles and found not a single one was "deficient" in essential amino acids, which is the common claim. A "protein deficiency" with a plant-based diet would just be a symptom of a caloric deficiency, i.e. eating like 800kcal and expecting that to sustain life. I recall the only plant-based protein that is even questionable is corn, which has a problem unique to it that I don't care get into because it's only a theoretical problem if that's what you're mono-eating.

The reason for the confusion is because animal flesh is more absolutely dense in protein, not that it has "essential" amounts of essential protein (along with lots of fat.) The answer to the limitation of plant proteins is to just eat more plants. Most people aren't vegans (wouldn't know this as a terminally online psychopath) so this is even less of an issue and the idea of their being a "protein deficient" individual in the developed world is outright laughable.

>>77518206
As long as you don't have high aromatization yes. 15-18 is probably ideal for protection against injury

>>77518773
I only use them to prewarmup in the winter
They can help you lose water weight but regular use leads to excess normal water weight so

>>77518929
Bad cardio health
Also, if your hr stays in the zone long enough you'll get a cardio high
Usually my second real meal after lifting gets me high af

>>77518971
>I only use them to prewarmup in the winter
Thats fair but what about people who use them regularly even during summer? is it just to lose water weight?

>YMCA, supposedly a family oriented gym
>tons of boomers showing off their cocks in the locker room (regardless of which YMCA location I go to)
>go to a different more adult oriented gym
>don't see a single cock ever
??????

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>>77509910

>>77519155
u so jelly

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Without laughing at me can you guys give me a laundry list of shit to make my libido function again, from general knowledge to random esoteric shit? Supplements vitamins stretches literally anything. I've already been to a doc, I already got my T levels checked, this isn't a porn problem, I realized I literally just lost my mojo like Austin Powers for no apparent reason at all.

How jacked do I need to be to obtain a personal plapbeast if I'm ugly and short?

>>77512139
Gotta be rage bait

>>77517359
Basically there’s some fag who’s been on here for years that people call “kekky”. You’ll notice him from his weak rage bait posts. He won’t respond to you directly and he’ll just put “kekky” “kekky pow” or “melty” under your post followed by something about him owning you or whatever. This lead to some guy spamming the board with the following copypasta “The op (kekke) is a 39 year old trooned out wog from australia. He doesn't work and literally does not go outside. His life revolves around spamming 4chan”. I have no idea where he got this info from. Now any time there’s a spam thread here you’ll see either that copypasta or “wogspam” posted. At first I thought it was dumb but now I kind of appreciate the whole meme aspect of it all.


For future reference, wog spammer = kekky
wog poster = the guy posting the copypasta

>>77517438
I agree with most of what you’re saying but when was he ever a 330 lb. natty? Are you thinking of someone else? Biggest I’ve ever seen him natty is maybe like 220

>>77519632
Got the gist of it.. but the pasta guy who posts it, and the Wog.. are separate not the same sperg?

>>77509910
>roiders that dont deserve their own gains
Fix'd

what does it mean when you're into cougars but when you go after them they act like schoolgirls and not mature cougars and that turns you off

do i need to go up a tier a cougar where they have more confidence?

>>77519056
Yeah
You look better temporarily without actually doing anything

>>77519150
Quit obsessing over other guys dicks idk

>>77519515
Stop watching porn
Do 25-35 minute sessions of LISS cardio every day
Eat more fat and insoluble fiber
Cut caffeine
Take rhodiola

>>77519605
You get women by talking to women, not by lifting

>>77519742
Your perception of women is a bit skewed
Where you're hunting is probably part of the problem also

>>77519724
Yeah kekky is the “wog”, allegedly. The guy posting the pasta and saying “wogspam” is a different person

>>77518776
It's the same numbers of muscles, but the way your body sections it can change. It's just like with any other muscle insertion. It only effects the appearance, last time I checked, but maybe there's more research about it nowadays.

My strength is okay, I'm 160lbs and bench 185lbs, OHP 115lbs, squat 225lbs. However it feels like I'm not making any progress in terms of my appearance. I look average at best. Arms are still skinny (they look a lot bigger since my shoulders have begun growing tho).

Should I update my routine? Is it diet, sleep? I'm a father of 4 so my cortisol is probably high and I don't always sleep great but I really want to make some headway on my muscularity and appearance.

ABCx

A:
Bench 3x5
DB incline bench 3x10
Tricep pushdowns 3x10
OH extensions 3x10
Lat raises 3x15
ALT A day: OHP 3x5, Incline wide grip BB bench 3x10

B:
Lat pulldown 4x10
Tbar rows 3x10
Face pulls 3x15
EZ curls 3x10
Hammer curls 3x10

C:
Back squat 3x5
Lunges 3x10
Bulgarian SS 2x15
Romanian DL 3x10
Box jumps 2x10

tretinoin, sons
it's great for removing whiteheads from face

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i've seen people saying suncream is bad for you and you should get as much sunlight as possible, but i've seen literally no reason to believe this and everyone who says it just says trust me bro it's primal. what's the deal with this? i'm not even saying it's not true but usually people peddling something at least make up evidence, but for this sun thing i've not seen anything.

i don't use suncream and stay out for hours at a time just because it's easier for me to not care, and i always thought this was me being stupid so i want it to be true that what i'm doing is good, but it sounds like it's just some dumb fad.

>>77520054
Yes it's a dumb fad. Something like half an hour of sun exposure is fairly optimal and you're probably overcooking to the point of melanoma risk. Just use mineral based sunscreens for long exposure and take vitamin D supplements.

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>narrow clavicles
>slanted shoulders
>overall small upper body skeletal structure
>skinny af
>7 years of working out
>end up with a respectable looking upper body.
>get a giant feminine ass too.
>all that work meant nothing since my ass takes all the attention.
Truly brutal. Can't even wear a nice tight shirt without my ass being the obvious part of my body. Does anyone know how long until you stop working out your lower body until your ass goes back to normal especially after working out for such a long time and your legs being very large? Haven't worked out my lower body since the start of June and it barely decreased in size. Fucking over for me. I just wish I had that aesthetic look not that gay bodybuilding look.

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>>77520131
>mfw literal reverse Clavicular syndrome
Obiouvsly way over-did legs. Just gotta bulk upper body more and stop progressively overloading legs, shrimple as.

I got amazonbux from work that I want to spend.
What's some good protein powder I can order from there?

I'm currently maxed out at 3 pullups, but I can do at least 5 sets of them in a workout, and I think that's kinda weird
any tips?

>>77520268
dymatize iso100

>>77520427
When I had a bar at home that attached to my door, I just did them every day. Those got my numbers up. I'm a believer in bodyweight exercises everyday if you're so inclined to do them. And I did these when I was a fair bit overweight too.

>>77520427
do more, throughout the day, every day
if you don't have one, get one, and every hour on the hour do a set. or if it's a door frame one, set it up in an entry way that always gets used and every time you go through you have to do a set
use bands when fatigued to get more reps in. do jumping negatives

>>77520436
thanks babe, any flavor you recommend?

>>77520510
gourmet vanilla
decent enough with water. great with milk or orange gatorade. easy to make into chocolate. not overpowering flavor so it can be used with oats, baking, or smoothies

>>77510294
whats the question? yes there are basement gyms and yes there are churches converted to gyms (really)

>>77511053
gym is cardio, another hour is enough

>>77511221
get on knees roll forward and back. dont try them from standing if thats the problem

>>77511629
15-30 minutes, no need to rush it

>>77512659
pic would help

>>77513866
>weird name but google her anyway
fuck you

>>77513883
sounds good except for hitting failure

>>77514144
cheese has no lactose you stupid brownoid

>>77514764
thats like above average

>>77515933
>no vaxx replies
idk if that means the site is getting better or worse
as far as i know chronic fatigue syndrome is a made up mental illness

>>77516831
no, unless you are a pro bodybuilder your body fat estimates are off

>>77516954
200 grams is more than enough even if solely from plant sources

>>77517447
no, 10 pullups at such a low weight is pathetic

>>77519724
yeah it feels like the same idiot trying to become a thing. not sure if the real kekke ever existed, i had my own posts labeled kekke spam

>>77520510
>>77520510
Hahahah why did you say that?