What to do when you’ve hit your benchmark strength and aesthetic levels and don’t really care to go up? How often must you train to maintain strength ?
Say for example, you’ve hit a 400+ squat and deadlift for reps. You’re happy with your strength and your leg size, and want to bring in more time for training other stuff like cardio or sports skills. How often should I train to not lose strength or size?

I need to move in with my parents because taking care of a house and managing extensive physical rehab is genuinely too much for me to do by myself. I need help figuring out how to convince them and then on how to navigate the situation.

>>77525945
>/fit/ - Advice

>>77525945
Option 1: Rape them to assert dominance
Option 2: Be a normal person and say 'hey mom and dad, I am injured and going through rehab and its too hard for me on my own, is it okay if I move back in with you for a while?'

>>77525954
I wish option 2 were that easy. I tried that but we're going to have to figure out how to move my stuff in their house, and they'll have to completely give up a room. I'm not going to pursue option one but I will consider raping >>77525952

>>77525942
If you stop training hard you'll instantly lose strength from the peak but you can keep a lower level from there doing 1x per week or even fortnight

>>77525942
Common S&C programs typically have either 4 strength days with a LULU approach or a 3 day full body. IMO, you need at a minimum 2 gym days to maintain while pursuing your endurance/sport skills.

Fellow lanklords, where you do you get your long sleeve and long pant athletic apparel?
I'm talkin' 32x36 pants and 36"-37" sleeves on medium or slim large shirts.
You would think these sizes would be more common with all the basketball americans, but nah.

where do weighted pull ups fit on 1/2/3/4? in terms of bodyweight ratio, how much should someone be able to pull up

>work out after waking up before work
>don't get to sleep until like 16 hours later
so my muscles just wait more than half a day for me to sleep to heal themselves how is working out at night then going right to bed to start the repair process not universally considered better than working out in the morning and making them wait all day to repair themselves

File: IMG_5421.jpg (110 KB, 1206x950)

110 KB JPG

How to build a physique like Steve Rambo? Especially the shoulders.

What bf% will I finally get hollow cheeks

>t. 180cm 69kg

>>77525526
Machines DO NOT translate into real lifts

77525526
>You should try actually lifting
>>I do all these fake lifts tho
Plz learn to read

>>77525526
>You should try actually lifting
>>I do all these fake lifts tho
Plz learn to read

>>77526469
Lifting in the morning is best for recovery because you end up flushing all the trash out from lifting and bank all that days food for recovery before sleeping
I broke an ffmi of 25 under 10% bf after 8 hard years of lifting natty and I'm pretty sure it's only because I lifted in the morning

>>77525942
Once a week is good, if you don't have a retarded lifestyle once every two weeks is enough

>>77525942
What are your actual stats tho so we can make fun of you tho

>>77525940
>he used to look like that
why does he look like a 60 y/o homeless man now?

File: product_5c88caea3d04270c3(...).jpg (89 KB, 441x400)

89 KB JPG

How bad is this for me?
Surely it's healthier than chips.

>>77525954
>Option 2
Assuming he's american, they'll call him an entitled manchild and to pull himself by his boot straps.

>legs naturally big
Should I be concerned over my lower body becoming overdeveloped compared to my upper body? I want to train them so they aren't weak, but almost all my fat is stored in my thighs so I already have relatively big legs and a frail upper body

>>77526689
Because he is getting drained constantly by a chinese woman.

>>77525940
Why is it so hard to get a technical breakdown of the fitness app? One day it says I burned 3k calories and today it says I did 1.2k when I went twice as hard as the day before.

I just want to know how much it guestimates that I'm burning.

>>77526755
You can train triples instead of 5s if you're that worried about it
>>77526772
You have to track your activity and your weight and eat and drink water consistently and then you'll know without trying to rely on some arbitrary app number

>>77526724
More fiber than chips
Probably similar carbs and fat, usually higher calorie cuz denser tho

>>77526866
But that's hard

>>77526866
I am doing those things. I just want to understand what the different shit means and I want the validation of closing my rings.

why the fuck do i get insane poomp in every workout? it gets so bad that i have to skip a few reps sometimes and its almost painful. is it good or bad for hypertrophy? should i do shorter sets with more weight?

My left nut hurts when I cum. What do I do

>>77527223
switch to the right one

>>77526689
it's the diet obviously
doesn't this retard eat literal pure cane sugar most of the day?

>>77526452
I'd throw some numbers at symmetricstrength and compare it to bench or whatever else in the comparison chart they have: https://symmetricstrength.com/standards#/

>>77525940
I spent last two days going to concerts and after parties. I want to do something but feel tired.
should I just rest for monday
or attempt something?

>>77527313
attempt something, dont be a lazy faggot

>wiping down a bench after use
Literally why? Anyone who cares about germs is going to wipe it down before use, anyone who doesn't wipe it down before use clearly doesn't care, so unless someone is waiting to use it right after you and you wipe it down with them watching so they don't have to, why the fuck else?

>>77527521
Its a courtesy. if you sweat all over something you should wipe it down and be respectful of the next person. Its like returning a cart at the store. This is high trust society stuff, I hope this is not lost on you

>>77527580
Telling him to think about other people is really racist against his dark kind
How dare you

>>77527580
I don't sweat when I lift

>>77527593
I am Aryan. Wiping equipment after is pointless because it is not an Aryan only gym meaning anyone who cares about not having other people's germs will wipe before use. If it was an Aryan/Japanese only gym it would make sense to wipe after.

>>77527608
Great. people might just see it as a courtesy. I sweat like a fucking pig so wipe down every machine. takes about 30 seconds once I am done

>>77527612
are you autistic

>>77527614
Hmm, okay. Still seems pointless because the next user will not know if I wiped it so if they care they will be wiping it anyway and if they don't care then who cares, so I still don't understand?
>>77527619
Yes.

Is calisthenics at home worth it to get /fit/? or should i just go to the gym?

>>77526724
Peanuts have a minor protein content, but what seedoil is it fried in? Canola is better than others. Salt is the devil and will kill you and your family.

>>77527612
>I am Aryan
brown hands typed this

>tfcc sprain and cant lift
what do I do with my free time I dont have hobbies

>boomers constantly groaning and spitting and loudly as possible blowing their noses and grunting etc in the gym showers
why the fuck are boomers like this?

>>77527645
been ~135lbs at 6'1 for almost a year and I just started doing the Jefit bodyweight PPL about two weeks ago stuffing my face w anything that isn't sugary and I'm up a few pounds and feeling really good. Like I was probably a hair away from kms but I feel like a new person. Will be cool if I look healthier/stronger in a couple months but mostly just glad to not feel like kms anymore

I currently lack the time to hit the volume for my U/L split, anyone here have success with doggcrapp training?

High muscle mass increases one's metabolic rest rate, supporting low body fat. Low body fat decreases aromatization, raising testosterone, supporting high muscle mass.

Likewise, low muscle mass decreases one's metabolic rest rate, supporting high body fat. High body fat increases aromatization, lowering testosterone, supporting low muscle mass.

File: Kanna drink.gif (174 KB, 220x221)

174 KB GIF

Is there any meaningful difference between microfiltered and homogenized milk?

>>77528257
>High muscle mass
>increases one's metabolic rest rate
>raising testosterone
All leading to increased all-cause mortality, especially heart diseases and cancers

>>77527673
use different grips that don't aggravate it

>>77525945
what rehab

>>77528216
Just max out your real lifts, hit some arm work and then do LISS cardio separately

>>77527729
Your ideal physique weighs 235 or something
You need to move real weight to get there in any reasonable amount of time

>>77527688
You'll understand when you're older

>do a few sets of each accessory/push/carry/pull, a few times per week
>its enough!!!!!!
that comes out to like a few minutes per week of each exercise. ancient people trained by doing these things for literally hours per day..what is with the delusional thinking that 1% of what they did is adequate?

>>77529435
faggot

File: thinking.jpg (42 KB, 750x1000)

42 KB JPG

Any reason not to do Hammer Curl into Press? 2 exercises in one, sounds like a great time saver at the gym. The only issue I can see is that when I google the exercise the first image that show up is a woman.

Do people often develop gay thoughts from lifting? And I don't mean becoming gay from roiding, I mean just lifting.

>>77526635
A real lift is whatever makes my muscles bigger not whatever gets ur buddy hard who is spotting u ... Fag

Is there any reason to be doing free weight compounds. I did flat press on a really shitty machine, and the intensity I could get it to was way way closer to failure than anything I could've did using free weights, and I was barely fatigued. I need to take a good 2 to 3 minute rest just to recover my breath on dumbbells to failure.

>>77530033
holy shit anon
thats just the amount of porn you watch
now you've started going to the gym
you can see where this is leading

my fellow lifters,
we must combine our talents and rid the world of the eternal gym thot.
i envisage a world where every gym has an officer of peace constantly watching over the mats, the machines, the benches and the racks.
Any gym whore who spends more than three seconds staring at her phone while occupying a station will be strung up with piano wire.
Any thot who darkens the gym entrance wearing activewear will be impaled with the spike of a bayonet before she can even reach for her fob.
if you are not with us, you are against us.
that is all.

>>77530158
One good thing about living in jeetland is there are men only gyms.

fatty doing PPL, mainly trying to lose weight.
Is it better to try to maximize weight and do 3 sets 5 reps or should I lower weight to go for 5 sets 10 reps?

>>77525940
Is jerking off before going to the gym gonna kill my gains? Or will it help?

This has gotta be an easy answer but all I get from google are fucking recipes and trends, i need 150g of protein a day and I dont JUST want to eat chicken but I will if I have to. Whats like, number 2 and 3 behind chicken, thats all i need

>>77530376
Whole milk mixed with whey protein. I know for fairlife whole milk, 2 cups of it is 26g. 1 serving of whey makes this into 50g of protein. Drink 2 of these and you are age 100g. You most likely wont need more than 1 of these though since your diet most likely covers the other 66% of your daily needs

>>77530350
Purely preference of endurance vs strength. If you're just worried about losing weight, just make sure you're in a calorie deficit.
>>77530353
Only if it impedes your ability to put in effort, follow your routine, or follow your diet.
>>77530376
I've been having some cottage cheese and deli meat (eg. turkey) sandwiches recently. In the past I've had lots of peanutbutter with whatever. And of course, from time to time (if it's not too expensive where you live), some ground beef or other red meat.

File: IMG_2608.jpg (40 KB, 565x587)

40 KB JPG

I finally reached 2pl8 bench but can only do 3 or 4 reps. What do I do now?

File: IMG_20260707_182138756_AE.jpg (1.25 MB, 2446x2394)

1.25 MB JPG

What's this little fella meant for? A long time ago someone told me it had to do something with your ankles. Even a name would be enough for me to start looking things up.

>>77530755
it literally says the brand name on it, go to that brands website and look for it on their product page nigger
Looks like a plate storage stand to me but I am probably wrong

>>77530750
keep doing it til you can do more reps and/or higher weight
then keep doing it until you can do even more reps and/or even higher weight
retard

File: images (47).jpg (27 KB, 400x500)

27 KB JPG

>>77530152
>>77525940

Is it true that accessories such as curls and lateral raises should be high volume low weight, going significantly lighter than max effort, unlike bench/dl/etc where I go near max effort? And if so why?

>>77530353
It'll kill your strength and output
You should fap 12 hours opposite lifting to avoid affecting your lifts or recovery

>>77529829
Child

>>77530083
Yeah, by that logic, you aren't lifting lmao

>>77530767
I wish they would ban this Asian fraud homo from being posted

>>77530158
>>77530161
Gay

>>77531193
>Max effort
Define max effort
>high volume low weight
They should still be in the 8-12 rep range, as long as you get to 2-1 reps from failure on your 3rd or 4th set you should be good.
>Why
Mostly technique, doing 5-8 reps of lateral raises or many other isolations with proper technique is very difficult.

If I do a deadlift workout today will that hurt my dick performance for sex tomorrow? The woman is really hot, 6 years younger than me. And I will take a bluechew. And probably get enough sleep.

File: f69e3ad6426c64c9211be1d91(...).jpg (259 KB, 1489x1393)

259 KB JPG

does anyone have experience with a full body training split ? i wanna try for both fat loss and muscle gain but still skeptical, jeff nippard is pretty convincing on the matter but i still want an opinion

>>77531964
Why should it?

>>77531999
Might drain my battery? I am pretty new to diddlies and sex so I could see it going either way.

>>77532012
Lmao if you're new to sex why tf would you take a blue chew lmao
The goyim really are cattle

>>77531193
You should always go to failure but I find shoulder flies are most effective at 12-20 reps. Everything else can be done in sets of 3-5 (up to 8 for isos) as long as you still go to failure

>>77532012
Are you like 65 or why would you be exhausted a full day after a deadlift workout?

File: 1445185415006.gif (2.51 MB, 286x258)

2.51 MB GIF

>>77532012
>im new to sex
>im new to deadlifts
pretty funny troll post

>>77531978
>im skeptical about losing body fat and gaining muscle mass while working out
are you also skeptical about water being able to hydrate you? lmao, wtf

>>77532028
I'm not totally new. 32. Was a wizard not long ago. I found out you don't gotta be a super old fatso to have performance issues.

>>77532055
That's called porn addiction
Do cardio and stop being a retard
Don't fap the day before a hookup

>>77532062
the most virgin advice i have ever heard

>>77532046
oh i meant i am skeptical about it being the best split and being as good as it seems, i know that im gonna lose weight and gain muscle anyway...

>>77531978
>>77532069
no split is "the best", if you enjoy it it'll work, just pick a good program and give it a good effort. i don't know what you mean by as good as it seems but the sticky has more information (tl;dr try out stronglifts, starting strength, or the alpha destiny novice program)

>>77532407
thank you anon

>>77525940
i got pelvic floor issues so I can't do deadlifts, abductions/adductions without ending up with a week long episode.
is running the only thing I can do for legs/ glutes? I'm not gonna hit leg curls and exts if I'm gonna have a tiny flabby ass.

>>77531978
Football strength and conditioning. Pick from either 3 day or 4 day

File: 1754620297267949.jpg (3.08 MB, 5000x2893)

3.08 MB JPG

>missed 1-2 weeks due to injury, returning to gym tomorrow
can i expect to add weights to my lifts like normal or should i use the weights i was using my previous sessions?
been training about 7 months if it matters

>>77532518
yes

So i managed to do 60sec passive dead hang,35sec 90degree isometric hold/ lock out then 40sec passive dead hang again in this order on 14th.
However i couldn't progress despite 9 days have passed.
I could feel my fingers slipping at exactly 60seconds so i'm not really sure what's the weak point.
Any idea why? Any suggestions? Do i just have to let my nervous system rest more?

>>77532522
do kettlebell farmer carries for grip training

>>77532522
dont wait 9 days

>>77532518
even if you've lost strength it won't take too long to get back to where you were after only 2 weeks, so just play it safe for any lift you feel you have to to stay in your desired rep range. i wouldn't add weight on something like back squats but who cares for curls.

Nerd here, I want a point of reference before I embark on my fitness journey.
What's harder? Getting decently fit or becoming fluent in Japanese? (or any other "hard" language)

>>77532625
becoming fluent in another language is significantly harder

>>77532539
sounds good,since i don't have kettlebells i'll do buckets filled with water
>>77532545
why not? is it about the stimulus itself?

I can do 100lbs over head press with a barbell 3x10 but each time I do the whole thing I get a burning sensation around my upper shoulders and it feels like my arms can't go up for 5-10 min until "it eases" up. What gives?

>>77532638
>sounds good,since i don't have kettlebells i'll do buckets filled with water
not heavy enough, carry 50+ lb per hand, doesnt have to be kettlebells, can be dumbbells, or 45lb weight plates if they are the kind with handles, etc, but whatever it is should have handles so you are specifically training grip

>>77532638
you could fill buckets with rocks or sand but since a bucket handle is usually so thin, I suspect it might not train grip in the same way a dumbbell,.kettlebell, etc would

Is regular sharting a sign that my body is adjusting to a healthier diet/daily jogging? For the past 3 weeks I've been eating a lot more vegetables, cut out sugar, and running or jogging 5 days a week. Over the past week and a half I've been sharting multiple times a day. Starting to become an issue...how long does this last?

>>77532697
>>77532700
all right,i'll see what can i do

>>77532692
Minor nerve impingement

>>77532856
Anything I can do to prevent this? I don't mind waiting out and continue my workout but doing OHP and feeling burning shoulders for a period of time is kinda horrible imo

>>77531726
>>77532029
For context I am OHPing 95 for reps, 115 for one, benching 135 for reps, 155 for one, curling a 40lb ez bar and lateral raising 8lb dumbbells. The curls and LRs feel easy/light and I could go heavier but I do 15 reps per set and my arms burn a bit by the end of a set. Does this sound right and is it a reasonable ratio compared to my ohp and bench numbers? Or am I going too light on curls and LRs? all units are in freedom units, and yes my numbers are shit, just came back from years off
thanks

>>77533456
I prefer doing 3x8 for biceps and 3x8-10 for lateral raises. If you do LTR after OHP it is worth trying 2 sets of 8-12 since you already did some side delt volume with the OHP. But you are 100% going to light and too many reps on your accessories.

The burn you feel is partly from fatigue rather than proper stimulus like when you bench for 5-8 reps. How close you have come to failure is a better metric.
Also nitpick, bench is not related to biceps. Rows do work biceps on the other hand.

>>77529842
Answer me you fucking DYELs!

would i be better off giving the weights a miss today if i'm running on 3 hours of sleep and my brain's been in a fog all day?

>>77533649
>I prefer doing 3x8 for biceps
You're sandbagging on fucking curls. What the fuck.
>>77533770
The chances that the weight you should be using for both those exercises is 1:1 are pretty low. You'll also look like a stupid woman.
>>77534099
Yes, just skip it.

>>77534099
Depends. Ive lifted without any sleep and although I was sleepy, I was still lifting just fine. The only thing the lack of sleep affected was my balance.
Dont listen to this dyel >>77534113