>tfw early 30s, still have acne covered back like a fucking teenager, and half bald
How the fuck do I fix it?
I am healthy aside from this surface level stuff. I am not a fat fuck, I only drink water, I eat healthy.
Completely cutting out all dairy helps significantly with acne but in my case that alone is not enough.
I work out but will working out more help? I have NEVER seen a /fit/ person with acne, not sure if that is causal though, does getting /fit/ cause skin to clear up?
Is it true that stress causes hair loss and if so will my hair come back as my life gets less stressful? (last few years have been shit but getting much better now)
Please do not recommend me any pharmaceutical products. I would rather deal with surface level skin/hair issues than use that fucking toxic shit.

>>77548865
Have you tried a different laundry soap?

>>77548923
I have had these issues for years and used different soap over the years, I could experiment more but never noticed a difference.
One thing that does make some difference is shirt material, one shirt I had (I think it was a speedo t shirt) really fucked my skin worse, but thats not the root cause because other shirt materials dont resolve it

>>77548931
Give it a try. I struggled with body acne from 14 to my early 20s. Cutting dairy helped also finding the clear types of detergent might have as well. I know its not ideal but making sure to get good sun tan helped clear it up too. Good luck

>>77548966
Thanks, so just go lay down shirtless in the sun and you think that will help substantially?

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>>77548860
Should I shower both before and after going to the gym?

probably a stupid question but are dead hang times measured as one set to failure or the time you can do consistently for sets? for example i can hang for 0:45 3x for my workouts so my dead hang time for one set to failure would be 1:00 maybe 1:05?

>>77548865
are you under a lot of stress?

>190lbs
am i gonna truly feel godly once im over 200lbs?
will i feel indestructible? unstoppable? immovable?

>>77549258
I was very much so for a handful of years, but the last 1-2 years have been moderately better. Can stress really be a big factor?

>>77549313
https://www.acne.org/stress-and-acne
it can make the problem worse apparently. especially if you were 'always stressed'.

Currently on a 4 day U/L split and between managing fatigue (I work night shift 6 days a week) and time constraints 45-60 minutes I do 2 sets per exercise. I'm definitely seeing progress (2 year+ on this split) but I definitely feel fatigued as fuck as my lifts continue to get higher. I was wondering if it'd be worth knocking some "less important" exercises down to just one set.

I.E doing 2 sets of lat pulldowns still but doing just one set for rows as well as 2 sets of incline chest press but one set of pec flies. It'd also leave me some time to possibly get some cardio in. As of right now the only cardio I get is the running around at work like a headless chicken which usually amounts to 5-6 miles.

For reference my current setup
Upper
>Lat pulldown x2
>Incline chest press x2
>Chest supported rows x2
>Pec deck fly x2 (superset with reverse fly x1)
>overhead triceps extension x2
>preacher curls x2
>lateral raises x2

Lower
>Barbell squat x2
>Hip thrust x2
>Dumbbell RDL x2
>Quad extension x2
>Hamstring curl x2
>hyperextension bench x2
>Abs go here when I remember to do them x 3

>>77548969
It will clear up your acne. But dont tan to the extent of getting sun burned. Depends on the UV index for time. If you get desperate find a standing tanning machine.

>>77549833

I would remove the hip thrusts completely and replace the barbell squats with 3 sets of hack squat or leg press.
I have found most of the fatigue comes from exercises where you genuinely have to support and stabilize the weight with your whole body

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how come south korea based their country after western/american values after the korean war but their adult obesity rates are significantly lower?

>>77548860
I want to try a torso/arms/legs split, do you have any routine suggestions?

>>77549327
>>77549858
Thanks
Any ideas on thinning hair, might that be related to the same causes as acne?

>>77549257
Just like any other exercise, we compare the best performance we have. Usually, this would be your first working set (which is often better than subsequent sets).
>>77549904
Imo torso, then legs, then arms.

Glad I didn't deload my squat. My lowet back was tight the other day after doing 215 for 3x5. Hit 225 today for 3x5 and didn't have the same issue. First time squatting two plates since 2024.

>>77549155
>before
as long as you've showered within the last 12ish hours, it's fine
>after
for the sake of anyone around you, yes

Apparently I have an AC joint issue on my left shoulder and now I can't do much pressing movements without pain. Any tips or help?

>>77548865
Moisturize immediately after showering. Dry yourself off and moisturize. Your moisture barrier is ruined and thats why you get acne. Its probably fungal acne. You'll break out worse for a bit until you get used to it.

>>77551296
Try different kinds. I cant flat bench but I can do dips and incline DB press and pec deck. Try los of variation and do what is pain free.

>>77551462
I thought moisturizer is oily and oily skin is more acne prone? What am I missing?

I am 6'3". I have naturally wide shoulders. The benches at the gym are so small that I can't lay flat without pushing one of my shoulders over the side and fucking up my balance. What can I do to fix this?

How do you improve breathing? I've been seeing stuff online about how bad breathing and sleep apnea will kill your test and make you retarded
I always feel like I'm forcing the air in, breathing feels like sucking the air through a straw and I intuitively feel it must be easier or more natural for some people
Wondering if there's anything I can do to fix it

i'm dieting down from being obese with no muscle at all and would like to escape skinnyfatness and become lean and a bit muscular as quickly as possible
generally speaking, would i get there faster by
>continuing to cut until my body fat percentage is fairly low (say 15%), at which point i would be very light and mostly skeletal, and then starting a bulk while lifting consistently
or
>continuing to cut until i'm 21.75 bmi (the middle of the "healthy" bmi range) and stopping there regardless of what my bf% is, and then eating at maintenance while lifting consistently
right now i believe i am in the low 20s of body fat % at about 23 bmi. i lift a bit but make no muscle or strength gains because i'm inconsistent with it and my calorie deficit is large. i've never bulked and am kind of afraid that i would just get fat again. i know they say recomp is slow generally but if i think i have some newbie gains waiting and my goal isn't to like go from obese to ripped while remaining at an "overweight" bmi or anything, could it yield good results in say, 6 months?

>>77549903
the asian girl on the left is hot and would bang 10/10 but the one on the right has fat cheeks and looks nasty

Any opinions on sandbag lifting routines? I haven't lifted weight in a while, and it seems fun enough to get into.

My bench is stronger than my squat. Is that bad?

>>77548865
Moisturising reduced my acne like the other anon said but it just reduced it from really bad to bad. What completely eliminated is the diet I started after joning gym: poached 4 chicken leg quarters and two chicken feet. I think the something to do with the collagen, or fat, or the zinc fixed it.

I sometimes have been waking up in the morning with numbness in my pinky and ring fingers.
It can only be lifting related since I increased volume in August. Anyone had this?

>>77551918
I can't come up with anything myself, so I'll just speak to alternatives. Doing flies (machine or cable) would be nice, and wrt push-based chest movements, there are still dips and ohp.
>>77552074
>forcing the air in
>through a straw
Sounds terrible. Consider getting checked for a deviated septum and such things. There's a lot that goes into proper facial/cranial development in youth, but by the time we learn about these problems it's too late usually. In the mean time, consider using some nasial strips to breath better at night.
>>77552372
>it seems fun
This is most of what you need broski. If it keeps you exercising regularly, you're already 50% of the way there. The rest is actually putting in effort.
>>77552577
>Is that bad
Depends on your goals and desires. From a wholistic view, sure. Maybe you should focus on building your legs some more, but if your body looks fine, your body feels fine, and you don't care about the numbers, then don't sweat it.
>>77552699
>[waking up to numbness]
I've only had this due to laying on my arms weirdly while I slept, but not as a consistent issue. Dunno if that info helps at all.

>>77552772
>This is most of what you need broski
Thanks anon

>>77551918
pushups and dips are good alternatives but if you want to keep using a barbell for pressing you could just try doing the floor press.

Beginner starting with GZCLP here. The wiki says it's 3 day a week routine. Should I do it every other day (3.5 days a week) instead?

I saw someone say Full Body exercise ever other day is "fatiguemaxxing" compared to PPLUL 5 day or PPLPPL 6 day routines. Are they right?

Thanks for the help :)

>>77553054
you'll have a harder time managing fatigue when you'll be doing a full body workout 4 times a week every other week, but there are people who swear by full body every other day and get great results (e.g. leroy colbert).
if you're a beginner it's not good to do more than you need to though, 3 days should be where you start and you can add (or remove) a day after you're comfortable being consistent so you see how it works for you.

>>77553140
Thank you. I am 33 years old and physically very weak. I'll have a hard time managing fatigue. I'll stick to 3 days a week program. I am planning on taking testosterone, so maybe that'll help

>>77552772
>>77552992
Thank for the bench suggestions

Doing supersets of pull ups and dips is okay or retarded?

>>77554244
completely fine and many people do it.

>>77548865
Stop fapping, stop all sugar weed and alcohol
Get more sunlight
Eat carrots every meal
Get more electrolytes
Do more LISS cardio and less hi intensity cardio

>>77553054
If you're eating enough it's probably fine but you should have hobbies outside the gym so I would recommend just doing it 3day and then getting an outside hobby you do on the weekends instead of lifting

>>77552098
It's pretty difficult to know where you're at until you're under 20%
It might feel better to drop to 12-15 if possible and then clean bulk up to 20% on a linear progression program plus arms and abs and cardio
And then cut again and bulk back up again etc

>>77552300
Left looks like a man, right bogged her face
0/10 for both

>>77551918
Your form is wrong
Im a proportional 6'4 and only had that problem when I wasn't benching properly
Shoulders should be down pulling the shoulder blades together so your chest is "open"

>>77549904
Most arm growth would be torso/arms/legs

Just do the big lifts working heaviest to lightest except squat before dead

So torso
Bb Bench
Bb Row
Bb press
Chins
Dips
Pullups

Arms
Heavy straight forward hammers
Heavy skullcrusher
Bi
Tri
Shoulder flies

Legs
Squat heavy
Deadlift heavy
Squat lite®
Hip thrust
Ab work

>>77549982
Over masturbation

>>77554360
thanks for the reply. yeah after i posted i thought about it more and decided i'm probably actually in the high 20s of bf%, but it's definitely hard to say precisely beyond just that i visibly still have a lot of body fat.
i'm also more keen to be thinner first and then try to bulk up than to recomp while staying chubby in the meantime, but my lbm is really low to begin with so i think for me being 15% would look like 20 bmi or something, at which point i wonder if going that low and losing muscle on the way down would make things harder unnecessarily

Is there any reason to be doing DB curls if I have access to an isolateral curl machine? Seems pointless to care about muh stabilisers in an accessory.

>>77554841
less strict movements cause less muscle damage partly because you can cheat more so they can be better for recovery (or something like that, i'm not a scientist). also varying up your movements is a good way to avoid overuse injuries

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Is this guy real or AI? What do you think /fit/?
https://www.instagram.com/mehlman_medical

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>>77555229
Holy giga-bog. He looks like Justin Bieber got reconstructive surgery after losing a fight with heavy construction equipment.

>>77554841
The secret sauce in lifting and muscle growth is controlling movement
Your body can cheat leverages on a controlled output path and end up not training what you want
It's the same reason squats and deads yield 100x the gains of leg press and rdls

>>77554841
Ignore the two broscience responses you got. Use the machine if that's what you prefer. You'll get bored of doing it at some point and will swap it out with a different movement. Basically every curl that isn't outright retarded like waiter curls or whatever is fine.

>>77555335
>Curls are almost worthless
This is actually good advice lmao
Sry u never broke 20" arms at low bf% tho