genuine question. if I (Female) were to post my physique on here (100% purely for advice and criticism), are the replies mainly going to be thirsty men or ppl that will actually help lol
Depends on how fat you are.
>>77531944not fat in slightest. I'm 5'8 130 lb. so around 18-20 ishh %bf. I got somewhat of a decent amount of muscle as well
>>77531943Probably both. Generally, don't fall for the arm-skipping meme or squat too heavy.>>77531946Could probably cut a bit of fat and add a bit more muscle, but not horribly far off optimal.
>>77531946Definitely getting mostly goonposting then. Might even get a cum tribute.
>>77531951I prefer working out upper body, specially bi/triceps/forearms. I cant squat heavy even if I wanted to cuz I got weak knees and have seen too many ppl get spinal injuries like that. I have come to the conclusion that big quads are not worth the hassle.
you are probably going to get masturbated to no matter what
>>77531957
>>77531943Do you mean to imply we can't do both simultaneous? Dealing with one is the price for the other even for men.They will mostly be Indians through.
>>77531955>weak kneesSquats would probably help with that. Lunges, too. Doesn't have to be super heavy.
>>77531943id say go for it there is people genuinely giving good advice here but still get ready to face some weirdos
>>77531955Weak knees is the good girl/bad girl machine (hip adductors and abductors) if the knees have issue staying in posistion. Some people just don't develop them through squat idk why might be something with the q angle and leverages isolating them does wonders if you're after not having a shaky squat. If you're just after quads leg extension. Literally better than squat purely for quads because it actually works all the heads of the quads. It's just the everything else you miss out on
>>77531943I want optimization of my routine and to get a bigger lats/more defined back. also want to get bigger calf's but I'm tall #soover. I don;t rly want to grow glutes so I don't hit them as a primary muscle group only 2nd/3rd hand. HERE IS ROUTINE!!!Quads/calfs -leg extension (220 lb) 3x8 (maxed out machine)-hamstring curl (170 lb) 2x8 -leg press (150 lb) 2x8 -goblet squats (60 lb) 3x7 -hip abduction (120 lb) 3x8 -calf raises (150 lb) 3x7Back /shoulder / bi/ tri-lat pulldown (95 lb) 3x8 -bicep curl (30 lb) 3x10 -lateral raises (15 lb) 3x10 -tricep push downs (30 lb) 3x10 -seated cable rows (100 lb) 3x10-pull ups 2x3-pushups 3x15 Extra -cable crunches (65 lb) 3x8 -cycling a couple times a week (has helped w quads)
>>775319951 - just stop being a bitch and do barbell squats. Preferably low bar for maximal booty gains2 - DO YOUR COMPOUNDS FIRST!!!3 - What's the point of doing pulldowns and then pullups? Just pick one and go all out on that instead of sandbagging bothOtherwise, decent routine.
>>77531995You look good, and your routine looks well balanced. Not sure why you think you need to grow your lats, but a more defined back is probably more a matter of bf%. You're a lot higher bf% than you think, which, I'm saying here, is fine because you do look good.Keep everything the same and drop 5lbs with a little extra cardio. Probably give you everything you want.
>>77532005Also, you need a hip hinge movement on that lower day, like an RDL, SLDL, back extension, deadlift (probably too fatiguing if you do switch to barbell squats, but still an option), just pick the one that feels most comfortable.
>>77531995
>>77531943Just post tits and stfu
>>77532057boooo just go on the hub for that
>>77531995would impregnate
>>77531995how long haave you been working out for
>>77531943genuine question. if I (male) were to post my physique on here (100% purely for sexual purposes), would you reply confirming whether or not im fuckable loli need an opinion of a bonafied female instead of all the gay men here
>>77532075like seriously and solely for the purpose of gaining muscle like 6 ish months!
>>77532076yes I'll take one for the team lol
>>77532090here i am. pls be gentle
>>77532094ur taking the 0.01% chance you'll get honest feedback from a girl on this site for granted homie
>>77531995You look good and your routine isn't bad. If you want your calves to grow you need to work them more. Add some sets of calf raises in between your leg press sets. Rack the press and use it for calves.Not bad progress for 6 months
>>77532108Thank you I rly appreciate it! I've actually been doing exactly what you said (calf raises between leg press) but idk if I've rly seen any improvement? I've heard that calf growth/size is mainlyy genetic? what do you think about that
>>77532100yea you're right, this is me right after chest day
>>77531995Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl. >mfw thinking of you hurting
>>77532114very slutty waist! a lil too hairy for my taste. solid 7/10!
>>77532085thats crazy progress girl ! how motivating
>>77532132thank you so much!!! I feel like sticking to the basic principles of putting full effort into every lift and following a simple calorie defecit/maintence/surpluses, gets ppl way farther than they think!
>>77532136did you do a full bulk for that muscle mass or just cut down while gaining muscle ?
>>77531995OMFG ITS A GIRL
>>77532137I've always been slightly on the leaner side but recently since I've been taking the gym more serious I've literally just been eating whatever I want (ty parents for goated genetics) but I obvi don't take it too far most days lol. but more muscle = faster metabolism from what I've heard
>>77532113It's genetic yes, but calves are notoriously difficult to grow because they are used to being worked every time you walk or stand. So to stimulate growth you have to train the fuck out of them.Most people I know with good calves are former fatties who lost weight.
>>77531943I think my brain is permanently damaged.
>>77532146thanks for answer absolutely goated
>>77531995if you want bigger lats start doing weighted pullups and some standing barbell rowsif you have access to a gym use a stairmaster for calf's or just walk up and down stairs a bunch carrying some light weights
>>77532210how do you feel about calf raises?
>>77532282as ive stated above I do them very often and w high intensity but barely get any growth :(((
>>77532282>>77532313calf raises are good and i do them with 2 60 pound dumbbells, i find increasing weight activates them better than intensity, but everyone responds differently
>>77532313I wasn't talking to you>>77532328Thanks anon. You gave me an idea.
>>77531943>>77531946
>>77531968 its chink chinese here
>>77532114yiff in hell, furfaggot
>>77532422All women are unconscious furfags.
LONDON
>>77531995would.
>>77531995You need to stop eating bread.
>>77531995Yo
>>77532585>>77532118I'm glad there are still oldfags here
>>77532532>LONDONwhoops didn't mean to leave you out fellow oldfag >>77532672
>>77531995nice gyno fag
>>77532380lmao mb I'm still figuring out how to work this site
>>77532383>>77532599small dick general is down the hall, fag
>>77531955Hey lady! It goes glutes>quads>hamstrings for women. You're literally refusing to train the second most important muscle for your physique. Quads are the equivalent of side delts/shoulders for men, because they're the muscle that improves your silhouette the most. The quads sweep out to the side and give you more of an hourglass figure, this is why guys with massive quads and small upper body look like shit-- its because they look girly! Big mistake chick hit the extensions, try out the hack squat, or literally just start your progression with bodyweight squats, you might just find that those weak knees go away with time. But not doing any kind of quads as a man is unjustifiable, but as a women it is insane.
>>77532912hi!! ty for your response :)> I actually do hit quads more than anything else bc I'm desperately tryna grow them. i just have very long quads so you cant rly tell I have muscle on them unless I flex. glutes is the thing that I don't care for. why would you say extensions is a mistake its literally one of my favorite machines in the gym hence why its the only one I have maxed out lolllll. my gym doesnt have a hack squat. would you say I should just focus on leg press and bodyweight squats for the quads??
>>77531995Hello from the /adv/ thread also (this is the 23 year old, just browsing this board for old times sake cause I have a day off), you’re cute as hell. I would suggest you don’t stay on this site for long it’s full of homos and weirdos and chuds but they’re really funny sometimes. Pic rel.
>>77532929no fucking way. the 23 yo that asked for my discord lolllllll????lmao I'm doing the exact same thing. I'm just chuding out today. honestly I've received a decent amount of advice on this site I think imma b a permanent member :p
>>77532938No I didn’t ask for ur disc that was someone else lol. Glad we live in a time period where pretty girls use the term “chuding out” 4chan slowly took over mainstream culture around 2020 I feel like, but it was fairly niche before that. Makes me feel like less of a weirdo that these terms are mainstream now. I always liked the anonymity aspect of this site since I’m shy.
>>77531995Routine (to my preference) is all over the place. I would do compounds first then isolation workso for legs:leg pressgoblet squatI'd like to see some sort of either a hip thrust or Romanian deadlift DO NOT NEGLECT YOUR HIP HINGES you will end up with imbalancesthen you can do your hip abduction + adduction, leg extensions, ham curl and calf raisesdepending on how many sessions you are going to the gym per week you could even split the work upfor your upper body:pushups (or think about bench press/db bench)pullupslat pulldownseated cable rowId like to see a shoulder press of some sortlateral raisebicep curltricep pushdownabs are fine, id put them at the end of leg days, or at the end of every day if you arent doing that already. Either way your physique is good, and is headed in the right direction, I just think these things will help optimize your workouts better
>>77532864
>>77532948that's exactly why I've literally been on this site since 3am. its pretty awesome. I can ask virtually any questions that comes to mind and ppl will reply lol. I was rly into anime and geopolitics back in middle school so I spent a lot of time w kids who frequented these sites and used the lingo, i just never rly got around to using these sites up until last night lollll
>>77531995Don't need much more if you're looking for bigger lats and defined back. Try to add a supported row somewhere in your back day (can be a hi or low lat, key is that your supported at your chest so you can focus on activating your lats and being able to keep it heavy). You could also do varying grips for your pull ups to help grow your back. Wide grip will help with the upper lats and give your back more "width". Shoulder-wide grip will hit mid lats and improve your rep count overall. Narrow grip Will get those traps activated. Really focus on slow, controlled movement for them. Imagine activating your whole back to lift you, then staying active to lower you down slowly. Focusing like this, you're overall form and quantity will increase significantly. Just be patient as your work through the different grips and feeling what parts of your back activate. Doing back extensions will help work out your lower back and tighten up the lower back. Set the pads to a height that is two fingers below your hips. Hinge at the hips as hands reach the floor, and imagine activating the posterior chain of your legs (hams and glute in particular) to to bring your upper half back to level with the rest of your body. Back should stay straight, forcing more of the lower portion of your body to work. All of this along with some other advice I saw from other anons (choosing pullups or pushups and committing, doing compounds first, adding calf raises in-between leg press sets) and you'll be golden. Just keep progressing in reps, sets, or weights, continue to track, and give yourself patience as you build up weight on these new moves. You're looking strong already, so I can't wait to see the progress you make. You Got This.
>>77532929Im trans mtf. North of 40 if that matters. Wanna workout together.
>>77532960Yea I have a political science major genius friend who introduced me to this site when I was like 10 years old. Probably wasn’t good for my psyche since that was around the time that Epstein/Mossad started flooding the site with smut and racial division. Pre 2016 it was a nice site full of nice people but bots ruined it. All things considered this board is the reason I’m in shape as an adult, since I was a weird fat gamer dork as a kid, and /fit/ caused me to actually take my health seriously lol.
>>77532965Gay rope fag
