>he doesn't know about clavicle posting
>he doesn't know about in bed isometrics
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Post esoteric fit knowledge
>he doesn't know about clavicle posting
>he doesn't know about in bed isometrics
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>he doesn't know about cardio fasting
Prolonged fasting combined with low intensity steady state cardio is literally the cheat code for cutting fat. It's fricking mind-blowing
Cardio ranges from very high intensity (5+ rep sets to failure) all the way down to very low intensity cardio (slow jogging or brisk walking). While cardio on the lower end can make it easy to get a high volume and you'll burn a lot calories from the sheer volume of movement, unless it is something brand new to you, your body will not need to put forward many of its resources toward recovery compared to higher intensity cardio. Moreover, your body is constantly trying to adapt to be as efficient as possible, so an increase in low intensity cardio will cause it to slow its metabolism.
Upping the intensity to say the low-mid range of cardio, this will be where it is possible, but difficult (especially without training) to hold for extended periods of time without any rest. At this point, your body will start to need more resources to recover, though this will be recovering from fatigue more than muscle recovery. At this low-mid intensity, you can still get in a good amount of volume, and will burn calories quicker, and additionally burn some calories during your recovery, but it will "steal" from your muscular recovery which builds muscle. This is why a lot of people on cuts will lose more muscle than they need to; they fatigue themselves doing low-mid intensity cardio and moreover don't eat enough to replenish their muscles.
At the higher end of the spectrum, is stuff like sprinting, or doing heavy compounds for 5+ reps. This stuff is ideal for building muscle, but it does also work the cardiovascular system. In fact, this very high intensity cardio is vital for improving the cardiovascular system if you combine it with other cardio forms.
The stress put on your body is the greatest for this high intensity cardio, but the volume is necessarily relatively low (even if you do something like GVT, the volume is simply nowhere near what you can do for mid intensity cardio). Hence, your body will spend a lot of its resources on recovery of the muscles and whatever other systems, which uses up a lot of energy, while not receiving the same fatigue stimulus it would from the lower-mid intensity cardio. Hence, it does not try to compensate by slowing down the metabolism.
I'll note that doing stuff like 1-3RM sets will cause muscle damage and your body will need to spend energy resources on that, the lack of volume and fact that it does not receive practically any cardiovascular stimulus means it won't burn as many calories.
I will return to the low intensity cardio now that I've addressed what happens in high intensity. One of the absolute keys in recovery is bloodflow; if you have more blood flowing to your muscles, you will recover quicker and better. This is the utility of (very) low intensity cardio; it causes significant increase to blood flow compared to being sedentary, while not causing the damage or (as much) fatigue of higher intensity cardio. In other words, while you are doing a brisk walk or slow jog (or if you are more ahtletic, quicker jogs), your body will be recovering. Again, 1-3RM stuff and especially stuff like Bulgarian systems of training will be exceptional in this regard, where any movement at all will impede recovery, but as a general rule, this type of "active recovery" idea holds.
i ain't reading all that however what i summarized looks unironically like good advice
Seems like there should be more
>he doesn't know about in bed isometrics
I do homosexual. When I stay in bed before sleeping, I always do and hold a very slight bridge, and try to maintain it until I fall asleep
probably not as esoteric as the other replies but stretch mediated hypertrophy (rdl's, preacher curls, to a lesser extent pull ups and bench)
>supercharges your hypertrophy gains
>well documented and frequently used by pro bodybuilders
>tons of anecdotal evidence as well
>makes you more flexible way faster than normal stretching
>get more out of less weight
no clue why normies dont know about it
You dont know how bad it really is.
dear lord i am legitimately doing half of the things in experienced tier
where have i gone wrong
I'm mostly power seeker with only ninjutsu and semen retention from transhuman
shit iceburg
here's the official IST iceburg
If you have fun you're more likely to go back to whatever type of fitness you're into, and noone is going to come to arrest you.
>He does Powerlifting/Weightlifting without ever incorporating barbell hyperextensions in his routine.
Not. Gonna. Make. It.
I've heard the devas of the Pure Abodes don't eat.
>mfw he can't simply not eat ever again
The less flexible you are, the stronger you can be. When I lifted heavy, before getting older and wiser, my PRs for squat and diddly were 435 and 585 lbs respectively. I however, was stiff all the time and could not touch my toes or even so a bodyweight squats. The only way I could drop into a full squat is to have at least 1pl8 on the bar (which is where my warmups always began).
Ever see those poweshitters with those compression singlets? Well because all my muscles were tight, I didn't have to focus on holding up the weight. Once I got to parallel, I could devote my entire focus on the upward press because I knew I was physically, biomechanically, locked from dropping lower that parallel. I had built in safeties.
So yeah flexibility makes you weak.
If this is true, why are there people who can deadlift >700lb while also being able to do front splits and middle splits? Having shit flexibility isn't a benefit in any way, being able to train through a larger range would make you stronger in the long run so if anything flexibility would aid your strength
That means if their flexibility was shittier, they'd diddly 800 to 900 lbs instead. They're better despite it, not because.
>They're better despite it, not because.
Through what mechanism? The "inflexibility won't let me go deeper so it's like I have a suit on" crap is entirely illogical because if I put 1200lb on your back while you're at parallel in a squat you will get pushed deeper regardless of how inflexible you are. Flexibility doesn't make you weak either since most of the time the reason why you are inflexible is because you ARE weak; your body doesn't let you go into those positions because it can't hold that position due to insufficient strength in the muscles involved. Hence why many lifts are used to improve flexibility in certain muscle groups (RDLs being a prime example; I couldn't touch my toes before I started doing them, now I can palms to floor with bent arms fairly easily. Hardly ever stretched my hamstrings either). Being locked out of those deep positions also impairs stretch mediated hypertrophy so you're losing out on muscle growth that would potentially increase your lifts as well.
>That means if their flexibility was shittier, they'd diddly 800 to 900 lbs instead
This is unprovable, I could just as easily say that they would only deadlift 500-600lb if they were inflexible due to the aforementioned reasons
not esoteric by any means but do yourselves a favor and train on some rings
an apple a day
I sacrifice a goat each day before gym
No need for preworkout after that
Idk if this would work for other muscles but I don’t see why it wouldn’t, I have spent the last 9 years clenching my jaw and the muscles have grown a lot and gotten hard as rock. It’s crazy how much they’ve changed. I only started this because I was grinding my teeth and this seemed healthier.
What I wonder is what would someone achieve by flexing other muscles all day long for the same amount of time. The way I do it is I’ll clench it in pulses so like
>clench, unclench, clench repeat
And tune occasionally hold so
>clench unclench X however many, then clench and hold for maybe 5-10 seconds unclench, clench and hold 5-10 seconds, back into pulsing
What I’m wondering, is if someone were to do this in addition to lifting would it increase gains? Would this not be a way to get free gains, boosting the gains you’re already getting by whatever amount?
I think I vaguely remember seeing a guy on YT called What I Learned who did a video on the effects of Jaws on exercise performance or something - might be diff tho
Doing face pulls with two handles rather than the rope.
Testicle icing for increased testosterone and sexual health
Boron supps raise free testosterone levels.
Diet is the very biggest conspiracy of them all.
If you want to shit bricks, look up Pottenger's cats experiments, and realize that this is exactly happening to human societies right now.
The damage from malnutrition is inherited, and it compounds generation after generation until you hit a dead end.
Most deformities and abhorrent facial features blamed on "genetics" or "inbreeding" are a direct result of malnutrition while in the womb or growing up.
Even if we began to eat perfect natural food today for the rest of our lives, it would take us several generations to become fully "human" again.
poor little kots
poor humans, too
do you think we're being systematically poisoned, generation after generation, to keep humanity locked in this lower realm, and stop us from ascending?
a useful repository:
https://mega.nz/folder/v6AzSDSJ#9nFO3qrNGUEKs3M-uMFfuw/folder/mnoSnawY
good stuff anon
really nice
>He doesn't know about the free amino acid pool