You need to be eating at a surplus to gain weight and build muscle, and you need to be eating enough protein. Your body cannot generate muscle from nothing. I don't know where this idea that bulking means stuffing your face with ice cream and pizza came from, but it's become increasingly prevalent amongst young, inexperienced lifters who seem to think eating more is going to make them fat overnight. You don't need to follow some sort of meme diet like GOMAD. Just eat more of what you'd normally eat and hit your protein intake. You will gain some fat while bulking, but that's a sign you're doing it correctly. If you start gaining too much fat (and you'll know if you are, trust me) then that's a sign you should decrease your caloric intake. Remember, at the end of a bulk you can always cut and lose any fat you gain, and if you bulked correctly you won't need to lose that much. Always prioritize muscle development, it much slower and more difficult than fat loss.
Here's the gist since I get the sense you're also young and inexperienced and probably have a very short attention span: >use a TDE calculator to find your maintenance calories >eat 10%-20% more calories than that value >make sure you're eating enough protein, with the rule of thumb being 1g per lb of bodyweight >most importantly, make sure you're actually working out regularly and (arguably more importantly) working out hard
>You need to be eating at a surplus to gain weight and build muscle
what is body recomposition
if you are a noob you can gain muscles with a caloric deficit
>A big number of Gymgoers will never look good because they refuse to get lean
This is why noob lifters who are usually around 18 and 20 body fat percent should CUT and NOT BULK when they start working out
Bulking (stuffing your face with shit) is a meme
Agreed, bulking is a meme
You're better off in the long run maintaining a healthy diet and lifestyle that is more sustainable and compatible with working, having a social life, relationships, hobbies, and the occasional fun overindulgence of good food, drugs, alcohol, or all at the same time
Unless you plan on making a living with fitness, but if that's the case you're probably better off getting on gear cause every other dishonest person making money in the industry is
>you can build a body with machines only
I thought this whole time people used machines more than free weights, a lot of people shit on free weights and glorify machines.
Lifting is essentially pointless. The second you stop going to the gym you're body regulates itself to a fat blob, therefore you have to consistently spend time in your day exercising.
It's a huge time sink and the bigger and stronger you get, the more time you have to sink into it.
Lift to achieve something that is naturally sustainable without having to go to the gym everyday, or every week. Because God forbid you can't work out for 1 week, your body will revert back to dyel anyway.
complete dyel cope,my father hasnt lifted seriously for over 5 years and not at all for the last 2 years and he still has bulgier forearms than mine. if you meant definition,then yes being completely sedementary will affect your definition somewhat,but muscles dont just shrink and waste away in the way you're suggesting. unless if you just one day decide to lay down in bed for the rest of your life and do nothing,of course your muscles will atrophy overtime since the body has no need for them anymore.
complete dyel cope,my father hasnt lifted seriously for over 5 years and not at all for the last 2 years and he still has bulgier forearms than mine. if you meant definition,then yes being completely sedementary will affect your definition somewhat,but muscles dont just shrink and waste away in the way you're suggesting. unless if you just one day decide to lay down in bed for the rest of your life and do nothing,of course your muscles will atrophy overtime since the body has no need for them anymore.
>Lifting is essentially pointless. The second you stop going to the gym you're body regulates itself to a fat blob
INCEL DEMORALIZERS GET THE FRICK OFF MY BOARD REEEEEEEEEee
The seethe this post made is priceless. I'm sure all of these guys injured themselves or had to take a break and never were as strong as they were pre injury/ break
took me 3 years to lose all my muscle, but i got it back because i recovered, you probably follow a lot of roiders on social media, the only reason they deflate is because they don't have enough test to sustain all the muscle they packed while on gear, a true natural will keep his muscles
>Lift to achieve something that is naturally sustainable without having to go to the gym everyday, or every week
this This THIS
I found out how worthless it is to lift unless you are competing or are social media influencer.
Most of the day you will be fully clothed and nobody care about your "gains".
There's no point in trying to lift as heavy as possible unless you will try to compete in a contest to make a living.
Eating like a pro bodybuilder is moronic. You are exhausting yourself by counting calories and eating the "right food" instead of just relaxing and establishing a functional that will work for the rest of your life where you can eat whatever you want but in moderation.
>Living is essentially pointless. The second you stop breathing your body rots, therefore you have to consistently spend time in your day breathing.
kek
The only thing that matters is training every muscle group to failure and eating enough while avoiding junk.
Everything else is broscience, memes and useless pedantry that you only need to worry about if you're pushing yourself to extremes (in which case you're better focusing on using PEDs right cause diminishing returns will rob you of your way to live if you don't hop on gear sooner or later) or can't make decent gains without it (in which case lifting might not be for you).
Don't get me wrong, mobility, flexibility, agility, cardio etc. are all very important meaningful pursuits, I'm talking about all the stuff around the issue of how to get bigger.
It can take months to properly learn an exercise and I don’t mean mind muscle connection. Also some exercises are locked behind a learning curve and can only be unlocked by properly learning other exercises.
balding is not a fitness topic and people posting about MPD should be warned and then banned until the threads stop
i don't give a shit about what women wear to the gym
I agree and I would extend this to the population for all ages as mandatory civil service. America needs this, but these fat pigs and sugar corps would never agree to it. If I was president, it would be one of the first executive orders after I nationalize energy and the internet.
I really regret not ever training flexibility when I was younger. 28 now and my legs and hips are so fricking tight all the time from being a desk cuck
There should be a government mandatory fitness test implemented to all citizens annually. If you cannot squat/bench/ dead your bodyweight +10% for 10 reps minimum you should be sent to a "fitness re-education camp". In this camp you will be fed slop that fits your macros and train 7x days a week. If, after 10 weeks of the course, you can still not perform the original task, you should be euthanized on site.
Too many weak people on this plannet, we need a mao fashioned cull and start again.
Resting is overrated and gets in the way of building routine. Vary your exercises a bit, have one day a week where you take it easy and don't push any muscles to exhaustion, but otherwise train every day.
>YWNBAW >LULZ incels ruined IST with lookism, mogging, and demoralizing threads >YWNBAW >Gym boomers have good advice >If you lift for anyone or anything but yourself, ngmi >If you're on any kind of meme diet (vegan, keto, paleo, etc - ngmi >SS is fine for beginners. You're supposed to progress to an intermediate program after a few months, and the diet advice is meant for hungry skeletons who think they are hardgainers - not normal guys who don't have a problem eating.
Training intensity is way more important than having a perfect or even good program. Not every jacked or strong guy I've met knows a lot about kinesiology, nutrition or biology, but every jacked and strong guy I've met pushed himself hard in the gym. Arguing about routines on IST gets mogged hard by training to failure 4 days a week.
I’ve tried to explain this to many friends who I’ve helped train and they just don’t get it. Some people just don’t have the intensity in them, I blame estrogenic plastics and israelites.
What if I got strongarmed (wife lost her job and we needed the insurance for an expensive surgery so she could walk again) into the taking the ~~*vaxx*~~? I’ve seen anecdotal correlation between vax plus steroids being a real bad combination? Is that just red deer summer shit?
>cardio is the most important exercise >heavy squats/deadlifts are moronic for the average lifter ((you)) >calisthenics should be treated as a canary, if you cant do good pullups/dips anymore you are not fit >roiders should be publicly ridiculed
I think if nothing else, they can keep one motivated and focused. The sense of achievement that feeds back into the motivation loop when you add 10 pounds to the bar is miles ahead of being able to hit a DB Curl for a few extra reps.
Best rule of thump is to stick to low gi carb sources when possible. High gi fruits are good before and after your workout. Only oils you should be ingesting is evoo and coconut oil.
>obsessing over protein is unnecessary >fat and oils are empty calories >gym culture is harmful for public health because it replaced track&field culture and lulls people into believing doing 30min lifting 3 time a week is enough to negate caloric excess >keto scam is the primary culprit of obesity epidemic by misleading people trying to lose weight into believing fat is not fattening >women look at highly trained bodybuilders with disgust (this is not my opinion, I got it from every women I've ever talked with) >leanness is preferential to buffness in both scoring chicks and every single physical activity that happens outside gym with sole exception of trying to lift washing machine on your own
>>keto scam is the primary culprit of obesity epidemic by misleading people trying to lose weight into believing fat is not fattening
bait or legit moronation
Telling people to eat more of the most calorie dense & least satiating macro to lose weight obviously has consequences. Especially if they stop crash dieting of some keto/IF variant and then return back to normal eating habits like everyone does at some point while still believing no amount of fat will make you gain weight. So they will eat fatty foods and put abundant butter on bread believing it has no consequence.
If you have to workout at a gym you're NGMI. It's only good for going for PURE size and strength, AKA powerlifters that COMPETE. For anything else, seek to live a life where your work is your workout. As humans had it for over a million years. Farmers that were out there hauling bags of dirt, pulling out and harvesting crops, carrying heavy tools. Builders lifting heavy supplies and creating things.
I'm not saying you need to have one of these jobs or even one similar to it. But you need to be gaining strength from your day to day life. That's how you get a great looking body, and maximum functional strength. You'll look the best, because surprise surprise, humans instinctually like the look of someone putting in hard work. You'll feel the best because you'll have something to put your increasing strength toward.
The gym is not hard work. Hate to break it to you, but doing repetitive motions or using machines in a climate controlled building is not hard work. And when that's the hardest work you've done in your life, people can tell.
If your job is sedentary, get one where you can be out and about. There are plenty, in demand, yes, good paying ones. Don't be a golem, live a fulfilling and natural life. If you truly can't (you can) then you must find a way to integrate some rewarding, hard work into your daily life. Start a garden. It'll get you outdoors, learning shit, and hopefully carrying some heavy shit. Don't buy any garden gadgets that try to make it easy, do everything yourself.
>if you have to workout at a gym your NGMI
based on what moron >It's only good for going for PURE size and strength
you can train for almost anything at the gym moron >work is your workout
enjoy grinding yourself to the nub and picking lots of fun injuries along the way moron >farmers were carrying heavy bags of dirt
45lb is not heavy moron >i'm not saying you need to have one of these jobs
that's weird cuz you just said that >you need to be gaining strength for your day to day life
I agree that being active is a must for a good life >that's how you get a great looking body
tell that to my relatives who are farmers and look like shit despite working with their hands 4am to noon daily, wrong again moron its your diet that makes you look good >doing repetitive motion in a gym is not hard work
machines are pretty pussy tier but lets see you do sets of 20 on squats >when that's the hardest work you've done in your life people can tell
That makes no fricking sense, people don't just know who you are because you're in a gym lifting weights >if your job is sedentary, get one where you can be out and about
nah i think ill keep my WFH sedentary job and then work on my house/property and workout in my free time >get outdoors
true that but your appeal to muh tradie work is a big fat pile of bullshit
t. former commercial painter, window washer and roofer who is now an engineer who does cycling, hiking, swimming and bodybuilding
landscaping: pays great (no im not talking about an entry level mowing lawns job) and gets you moving and lifting shit. look into it. only qualifications you need are being fit, healthy, and willing to do work. youll have to start off with an entry level job mowing lawns or digging holes and putting in new plants most likely, but you can move up fast. the truth is that sweaty physical labor is real high in demand because americans are fat as frick. you are extremely valuable by not being fat
>Post your most controversial Fitness opinions
The best type of non-resistance training be it HIIT or LISS is jump rope. You don't need anything else. Just jump rope.
>post a pic of a 0.000001% genetics bodybuilder with myostatin deficiency >that is renown for not being smart and bullshitting a lot, so he probably wasn't even natty there
>best upper body exercises are weighted dips/chin-ups >best rep/set scheme is 3x3 when using heavy weights and are lifting everyday. >ideal minimalist home gym would be a pull-up/dip bar and kettlebells (16kg, 24kg, 32kg).
women are biologically inferior when it comes to exercising. And I don't mean anything like strength or vo2 max or anything numbers. I mean they generally have far less proclivity for it. My gf will either overtrain or not nearly train hard enough and then act all jelly about my gains. But she will not just do what I do, or properly calibrate her intensity. I think most women are just incapable of measuring their own effort.
Testosterone levels have dropped precipitously since the industrial revolution, so supplementing is the only way to turn this society of weak men around.
Testosterone is a vaccine for leftism, and we should force it on all men.
Average adult male has higher lean body mass now than in the late 1800s, so that is false.
However, testosterone has been falling since the 1980s, coincidentally around the time of the obesity epidemic, the thing which we know causes people to have less test and more estrogen.
Basically, don’t be obese. If you are a “big dude” and you don’t have a flat stomach, you’re not a big dude, you’re just fat. Also, stop eating microwave dinners.
cringe take. i think test should be treated the same as est in terms of legality though. if homosexuals can freely troon out, i guess men should be able to roid.
>you don't need to squat/DL/bench to get big >doing squat/DL is not enough for abs >you don't lose muscle mass when cutting unless you've been starving for 2+ weeks >you can get big doing basic weighted calisthenics (dips, pullups, leg raises and their variations) >cardio is as important as lifting >having visible abs is more important than being "strong" at 20%+ bodyfat in 99% of cases
We need to crack down on and completely eradicate steroids from the population.
Doing this will bring everyone who roids down to a reasonable level and you will see people actually try to workout knowing they are realistically 1/2-1 year away from what society sees as "buff" or "fit"
wtf are you talking about newbies don't have fast enough regeneration for 5x a week
you start with 3x a week, then 4x, then 5x and if you're on roids you can progress to 5x a week 2x a day
Doing anything other than full body 3 times a week as a natty is cope and useless. If you struggle with it, you just lack work capacity and should focus on that. The entire workout should last between 60 and 90 minutes.
>reducing frequency per muscle group for no reason >have to dedicate one more day >can't properly rest >thinking that adding a billion exercise variations will make a difference
Get on a bike fatty.
There is literally no difference in exercise selection between upper lower and full body. It is literally just the exact same workout spread out over more days.
And yes, the frequency is lower. Only newbies can handle squatting 3 days a week. Eventually, you have to cut back to squatting 2 days a week to recover.
>full body x3 means you're squatting 3 times
Wrong, full body means you're hitting every muscle group in one session. I did not talk about intensity or exercise selection.
Oh you didn’t? Here’s a literal picture of you talking about exercise selection.
Now go back to plebbit and leave the exercising to people who have actually learned something past starting strength.
11 months ago
Anonymous
Ah yes, I see my mistake. Two exercises for quads (like squats and bulgarian split squats) are more than one. Therefore, a lot (or a billion, as I wrote hyperbolically). I really fricked that one up. >people who have actually learned something past starting strength
Jesus fricking christ, you equate people doing full body to rippetards right off the bat and claim to have any idea what you're doing. You can stop the clown act.
Kettlebell swings are far better if you add a bit of squat down and explode up and snap your hips in and do them heavy. They go from being a boring scrawny persons movement to being very useful. Doing little 30 pound ones in quick little snaps are useless.
if you slowdown youtube videos of people doing heavy swings they all do this, they don't realize they're doing it though, they think they're doing pure hinge. i think thats why so many people frick up swing form, they're being told bullshit
I don't think cutting is necessary if you haven't done cardio consistently and with effort. If you work out 6 days a week and run every day but still don't look how you want to look after a year then yeah, put the fork down I suppose.
You forgot about junk food. If your appetite goes up by 20% after a run, and you reach for a 1000 calorie milkshake, then running won’t actually make you lose weight.
im down to 85kg at 187cm and in the mornings i have visible abs but i train legs a lot and now the touch each other and i get thingy idk what it's called
gotta cut even more for thigh gap i guess or is this normal for trained males
roiders have mindfricked everyone into thinking volume is king. When you bring up HIT they say a roider came up with the program. It's completely backwards. Intensity is king and most are dyel because most don't train to failure
Consistent exercise is one of the easiest changes you can make in your life to be closer with God. A healthy mind cannot reside in an unhealthy body, a healthy soul cannot reside in an unhealthy vessel, and a healthy connection to God cannot exist with an unhealthy soul. Exercise helps to improve that entire chain from the bottom up.
The best cure for the obesity problem is a course of cardarine and ostarine. I struggled with constant fatigue and struggled to progress past 65kg on bench for 5. It changed me inside or unlocked what ever I needed
Showing up at the gym constantly for a few years will make you fit enough to get most health and social benefits from being fit, everything that is discussed just deals with unimportant minutiae
Wow so all I have to do is step foot in the gym and get on the treadmill do a brisk 15 minute walk and leave and I can be as fit and healthy as the people who spend 2-3 hours in the gym doing heavy weight training, plyometrics and intense cardio? Fricking moron
The first 15 minutes are the most important 15 minutes. So you could do 15 minutes of lifting followed by 15 minutes of cardio and get almost as much benefit as everyone else does.
The only food you are supposed to eat is the one in Genesis 1:29. >Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.
Everything that is allowed after the fall is preventing you from developing spiritually.
Some weight loss opinions from /fast/ing resident:
There is no rapid weight loss without some (10%-40%) lean body mass loss. You just don't notice it and strength loss doesn't correspond 1:1 with muscle mass loss.
Fatty that can do a 5km walk is actually quite muscular, but he will lose the lot of that muscle when he loses the fat.
Obesity is mostly caused by high availability of extremely palatable foods
It is possible to fast long periods without any electrolyte supplements, people have clearly done this. But if you sweat a lot or start getting cramps or other symptoms you should supplement. You can also supplement just in case.
Eating often times makes you feel more hungry than you were before you started eating
Fasting makes you less hungry, and this is really the only reason fasting is preferable to other ways of doing calorie restriction
I believe in progressive overload, but I don't believe in supercompensation. I think the body just has a set point of muscle synthesis, that you can raise little by little if you keep lifting, and fiber damage plays no role in it. That's why it's so quick to get back in shape after a hiatus. If it was just a matter of supercompensation, you'd have to start over from scratch.
Supercompensation just means that once you reach a point where it’s impossible to recover from a stimulus that is necessary to grow, you will be forced to overreach temporarily in order to keep growing.
You may become temporarily weaker a day after a workout, but then be fully recovered in 48 hours, at first. Eventually, it may take an entire week to recover from a hard workout, but you still need to do easier workouts to maintain muscle mass while you’re recovering from the hard workout.
>90% of supplements are unnecessary >Quality reps are all that matter, whether its high weight low reps or the opposite >All diets are memes, just dont eat garbage and get high protein. stop counting carbs, sugars, fats, whatever else you morons do >Testosterone optimization is a meme, and if you did literally EVERYTHING you could for it, It would go up only like 100* max >Focusing on being lean is better than strength focus. You are already stronger than 95% of the population even if you lift only for aesthetics. However if strength training for big numbers is more fun for you then by all means go for it but you will look like shit >Most of you would benefit a lot more than you think from 15min of good stretching a day and just 2 hours of cardio a week
genetics are more important than pretty much anything else as long as you sometimes lift weights and aren't significantly food or sleep deprived. guys in the top 10% genetics will pretty much always look better, more muscular, and will be stronger than guys in the bottom 10%. they can do whatever they want in the gym if they stay below 30 reps and get even remotely to failure, they can skip weeks or months of training, they can eat half of the protein, they can sleep 6 hours instead of 10, they can drink, smoke, and eat pizza. they'll still be better.
the same applies to almost anything in life. someone with an IQ of 80 can study and practice twice as hard and long as someone with an IQ of 120, but they'll still be severely outperformed.
Bulking has a specific purpose. If someone is underweight and skinny, and that person continues to weigh the same no matter how long they workout, then they need to eat food in order to become larger.
The idea of bulking we’ve been fed is based on the habits of roided out bodybuilders, and doesn’t reflect reality for most people. Also, prioritizing bulking as a norm is outdated in a country where 70% of people are overweight, and therefore don’t need to bulk.
here are mine: > * only the last 1-2 reps before absolute failure actually does anything, and you have to push through those reps hard to induce muscle damage > * black people have inherently bigger muscles > * you probably think you are bigger or smaller than you actually are
The first one is not true, as training to failure and keeping a few reps in reserve yield the same results, assuming you do more than one set.
>Squats and deadlifts have a terrible risk to reward ratio. >Everybody is a closet bodybuilder >Genetics plays a much bigger role than a lot of people realise, some people will be strong with little effort, others will be lifelong DYELs
If you keep your core tight (stable and flat, not arched) and don't go beyond technical failure, their risk is low.
>Squats and deadlifts have a terrible risk to reward ratio. >Everybody is a closet bodybuilder >Genetics plays a much bigger role than a lot of people realise, some people will be strong with little effort, others will be lifelong DYELs
CICO isn't the end all be all of diet. People should focus on fixing their metabolic system when trying to lose weight. This is actually fairly easy, as you really need to just eliminate industrial lubricant (canola oil, basedbean oil, vegetable oil) in order to make a great first step.
ywnbaw
>ywnbaw
Op said controversial opinions
ywnbaw
Controversial opinions, not truth
not fitness
IST is obsessed with trannies. idk whether you want to be one or you want to frick one, but you sure do think about trannies a lot
A big number of Gymgoers will never look good because they refuse to get lean
>A big number of Gymgoers will never look good because they refuse to get lean
This is why noob lifters who are usually around 18 and 20 body fat percent should CUT and NOT BULK when they start working out
Bulking (stuffing your face with shit) is a meme
I'm so confused tho, what if i am underweight shouldn't i bulk? Or should I just focus on eating protein to keep up with muscle growth?
You need to be eating at a surplus to gain weight and build muscle, and you need to be eating enough protein. Your body cannot generate muscle from nothing. I don't know where this idea that bulking means stuffing your face with ice cream and pizza came from, but it's become increasingly prevalent amongst young, inexperienced lifters who seem to think eating more is going to make them fat overnight. You don't need to follow some sort of meme diet like GOMAD. Just eat more of what you'd normally eat and hit your protein intake. You will gain some fat while bulking, but that's a sign you're doing it correctly. If you start gaining too much fat (and you'll know if you are, trust me) then that's a sign you should decrease your caloric intake. Remember, at the end of a bulk you can always cut and lose any fat you gain, and if you bulked correctly you won't need to lose that much. Always prioritize muscle development, it much slower and more difficult than fat loss.
Here's the gist since I get the sense you're also young and inexperienced and probably have a very short attention span:
>use a TDE calculator to find your maintenance calories
>eat 10%-20% more calories than that value
>make sure you're eating enough protein, with the rule of thumb being 1g per lb of bodyweight
>most importantly, make sure you're actually working out regularly and (arguably more importantly) working out hard
>You need to be eating at a surplus to gain weight and build muscle
what is body recomposition
if you are a noob you can gain muscles with a caloric deficit
Agreed, bulking is a meme
You're better off in the long run maintaining a healthy diet and lifestyle that is more sustainable and compatible with working, having a social life, relationships, hobbies, and the occasional fun overindulgence of good food, drugs, alcohol, or all at the same time
Unless you plan on making a living with fitness, but if that's the case you're probably better off getting on gear cause every other dishonest person making money in the industry is
Lift heavy Lift often
Getting big isn't about appearance
too much porn
how is that an opinion let alone a fitness one
cardio > strength
x2
Seconded.
You can build an aesthetic body with machines only. Free weights are NOT a must.
The big four are overrated as frick.
>you can build a body with machines only
I thought this whole time people used machines more than free weights, a lot of people shit on free weights and glorify machines.
90% of people in the gym training aesthetics shouldn't bother. Aesthetics is genetics and genetics alone. Leave us gods to work in peace.
homosexual. I bet this loser looks terrible and a closet homo
Lifting is essentially pointless. The second you stop going to the gym you're body regulates itself to a fat blob, therefore you have to consistently spend time in your day exercising.
It's a huge time sink and the bigger and stronger you get, the more time you have to sink into it.
Lift to achieve something that is naturally sustainable without having to go to the gym everyday, or every week. Because God forbid you can't work out for 1 week, your body will revert back to dyel anyway.
>1 week no training
>loses all his gains
Get your t checked. You shouldn't lose any strength not training for 7x days lol
>t.Doesn't lift
>Because God forbid you can't work out for 1 week, your body will revert back to dyel anyway.
This is far from true
You can keep your current gains for several months with proper diet
complete dyel cope,my father hasnt lifted seriously for over 5 years and not at all for the last 2 years and he still has bulgier forearms than mine. if you meant definition,then yes being completely sedementary will affect your definition somewhat,but muscles dont just shrink and waste away in the way you're suggesting. unless if you just one day decide to lay down in bed for the rest of your life and do nothing,of course your muscles will atrophy overtime since the body has no need for them anymore.
>my faces when
kek
You illiterate c**t
Factually wrong
Absolute cope. I took extended 1-2 week lifting breaks due to sickness and my strength and size was back after 2-3 training sessions
Law of diminishing returns apply to pretty much eveything in life.
One week of not training doesn't do shit, probably helps you to get more gains actually
That's not how it works, you dumbass. Maintenance is actually really fricking easy. It's the bulking that is difficult
I will die one day. I press on.
I agree with you to a point. One week is rest is mandatory after 2-3 months of training
>Lifting is essentially pointless. The second you stop going to the gym you're body regulates itself to a fat blob
INCEL DEMORALIZERS GET THE FRICK OFF MY BOARD REEEEEEEEEee
why would you ever stop going to the gym
I stopped working out for almost a years because of covid and it took me a couple month to get all my gains back
The seethe this post made is priceless. I'm sure all of these guys injured themselves or had to take a break and never were as strong as they were pre injury/ break
>say moronic thing
>people lash out at you for being stupid
>lol look at this seethe
moron
moron. You barely lose visible gains abstaining even 3 months from training.
Sedentary DYEL outs himself lamo
took me 3 years to lose all my muscle, but i got it back because i recovered, you probably follow a lot of roiders on social media, the only reason they deflate is because they don't have enough test to sustain all the muscle they packed while on gear, a true natural will keep his muscles
>Lift to achieve something that is naturally sustainable without having to go to the gym everyday, or every week
this This THIS
I found out how worthless it is to lift unless you are competing or are social media influencer.
Most of the day you will be fully clothed and nobody care about your "gains".
There's no point in trying to lift as heavy as possible unless you will try to compete in a contest to make a living.
Eating like a pro bodybuilder is moronic. You are exhausting yourself by counting calories and eating the "right food" instead of just relaxing and establishing a functional that will work for the rest of your life where you can eat whatever you want but in moderation.
did he okayd?
>Living is essentially pointless. The second you stop breathing your body rots, therefore you have to consistently spend time in your day breathing.
kek
>
I don't lift.
The only thing that matters is training every muscle group to failure and eating enough while avoiding junk.
Everything else is broscience, memes and useless pedantry that you only need to worry about if you're pushing yourself to extremes (in which case you're better focusing on using PEDs right cause diminishing returns will rob you of your way to live if you don't hop on gear sooner or later) or can't make decent gains without it (in which case lifting might not be for you).
Don't get me wrong, mobility, flexibility, agility, cardio etc. are all very important meaningful pursuits, I'm talking about all the stuff around the issue of how to get bigger.
*will to live
It can take months to properly learn an exercise and I don’t mean mind muscle connection. Also some exercises are locked behind a learning curve and can only be unlocked by properly learning other exercises.
Very fair
balding is not a fitness topic and people posting about MPD should be warned and then banned until the threads stop
i don't give a shit about what women wear to the gym
Leanness is more important than muscle size
Actual proper recovery is around 12 hours of sleep.
Counting protein is pointless.
This should be rooted out more openly because Most people just see the 1g per lb of bodyweight...
but that likely isn't necessary for most people trying to be fit
Lifting should be mandatory, and PE should be harsher.
I agree and I would extend this to the population for all ages as mandatory civil service. America needs this, but these fat pigs and sugar corps would never agree to it. If I was president, it would be one of the first executive orders after I nationalize energy and the internet.
I really regret not ever training flexibility when I was younger. 28 now and my legs and hips are so fricking tight all the time from being a desk cuck
Google Tom Merrick. He has some good routines.
Squats fricking suck
Sugar is good for you as long as it's not combined with fat.
There should be a government mandatory fitness test implemented to all citizens annually. If you cannot squat/bench/ dead your bodyweight +10% for 10 reps minimum you should be sent to a "fitness re-education camp". In this camp you will be fed slop that fits your macros and train 7x days a week. If, after 10 weeks of the course, you can still not perform the original task, you should be euthanized on site.
Too many weak people on this plannet, we need a mao fashioned cull and start again.
Femboys >>> fatties
trans women >>> real women
e-girls >>> all
A gay pedo homosexual. Who woulda thunk it.
>true
>false
>would kill you irl if i could
have a nice day.
Resting is overrated and gets in the way of building routine. Vary your exercises a bit, have one day a week where you take it easy and don't push any muscles to exhaustion, but otherwise train every day.
>YWNBAW
>LULZ incels ruined IST with lookism, mogging, and demoralizing threads
>YWNBAW
>Gym boomers have good advice
>If you lift for anyone or anything but yourself, ngmi
>If you're on any kind of meme diet (vegan, keto, paleo, etc - ngmi
>SS is fine for beginners. You're supposed to progress to an intermediate program after a few months, and the diet advice is meant for hungry skeletons who think they are hardgainers - not normal guys who don't have a problem eating.
agree with everything except the
>gym boomers have good advice
They usually have no fricking clue what they're talking about, like 90% of the time.
New lifters should be given a basic bro split and told to chase the pump each workout, eat protein, and sleep 8 hours
Training intensity is way more important than having a perfect or even good program. Not every jacked or strong guy I've met knows a lot about kinesiology, nutrition or biology, but every jacked and strong guy I've met pushed himself hard in the gym. Arguing about routines on IST gets mogged hard by training to failure 4 days a week.
I’ve tried to explain this to many friends who I’ve helped train and they just don’t get it. Some people just don’t have the intensity in them, I blame estrogenic plastics and israelites.
Training 3 days per week mogs 4 days imho
>t. 3 days a week enjoyer
Oral only cycles are highly effective and create long lasting gains.
Bulgarian Split Squats > all other squats
this isn't controversial
any unilateral movement with crazy rom is super to other varieties
There is no reason to do heavy squats deadlifts or bench, they're dangerous and can easily be replaced by other activities
I agree with the squat. I prefer lighter for volume. Benching and Deadlifts are fun tho.
There's too much porn on this site, and majority of posters here are porn addicts in denial.
in denial?
Everyone should be taking steroids
I’m from IST. The overwhelmingly shorter average lifespan of wrestlers due to steroids has forever scared me off of them.
Just stick with testosterone e and dianabol.
What if I got strongarmed (wife lost her job and we needed the insurance for an expensive surgery so she could walk again) into the taking the ~~*vaxx*~~? I’ve seen anecdotal correlation between vax plus steroids being a real bad combination? Is that just red deer summer shit?
Idk. A cycle or 2 won't hurt. The c**ts that have heart attacks are the ones running heavy cycles.
Are you moronic
Same. What also scares the frick out of me is that wrestlers die often because of head injuries and abuse of painkillers.
>cardio is the most important exercise
>heavy squats/deadlifts are moronic for the average lifter ((you))
>calisthenics should be treated as a canary, if you cant do good pullups/dips anymore you are not fit
>roiders should be publicly ridiculed
>heavy lifts are moronic
I think if nothing else, they can keep one motivated and focused. The sense of achievement that feeds back into the motivation loop when you add 10 pounds to the bar is miles ahead of being able to hit a DB Curl for a few extra reps.
can agree on that, but it doesnt solve the problem that youre going to hurt yourself if you push too far/too far for too long
Eating carbs is as bad as eating fat. If you are already fat you only need protein.
Carbs and sneed oils are good for you. IN MODERATION OF COURSE!
Best rule of thump is to stick to low gi carb sources when possible. High gi fruits are good before and after your workout. Only oils you should be ingesting is evoo and coconut oil.
>ingesting pure palmitic fatty acid
ACCKKKK
>obsessing over protein is unnecessary
>fat and oils are empty calories
>gym culture is harmful for public health because it replaced track&field culture and lulls people into believing doing 30min lifting 3 time a week is enough to negate caloric excess
>keto scam is the primary culprit of obesity epidemic by misleading people trying to lose weight into believing fat is not fattening
>women look at highly trained bodybuilders with disgust (this is not my opinion, I got it from every women I've ever talked with)
>leanness is preferential to buffness in both scoring chicks and every single physical activity that happens outside gym with sole exception of trying to lift washing machine on your own
>>keto scam is the primary culprit of obesity epidemic by misleading people trying to lose weight into believing fat is not fattening
bait or legit moronation
Telling people to eat more of the most calorie dense & least satiating macro to lose weight obviously has consequences. Especially if they stop crash dieting of some keto/IF variant and then return back to normal eating habits like everyone does at some point while still believing no amount of fat will make you gain weight. So they will eat fatty foods and put abundant butter on bread believing it has no consequence.
The soulless Nordic stare
frick you jack kline
Big lift numbers means nothing in real life.
Nobody cares if you're a baldlet in real life.
You don’t need DOMS to grow muscle
If you have to workout at a gym you're NGMI. It's only good for going for PURE size and strength, AKA powerlifters that COMPETE. For anything else, seek to live a life where your work is your workout. As humans had it for over a million years. Farmers that were out there hauling bags of dirt, pulling out and harvesting crops, carrying heavy tools. Builders lifting heavy supplies and creating things.
I'm not saying you need to have one of these jobs or even one similar to it. But you need to be gaining strength from your day to day life. That's how you get a great looking body, and maximum functional strength. You'll look the best, because surprise surprise, humans instinctually like the look of someone putting in hard work. You'll feel the best because you'll have something to put your increasing strength toward.
The gym is not hard work. Hate to break it to you, but doing repetitive motions or using machines in a climate controlled building is not hard work. And when that's the hardest work you've done in your life, people can tell.
If your job is sedentary, get one where you can be out and about. There are plenty, in demand, yes, good paying ones. Don't be a golem, live a fulfilling and natural life. If you truly can't (you can) then you must find a way to integrate some rewarding, hard work into your daily life. Start a garden. It'll get you outdoors, learning shit, and hopefully carrying some heavy shit. Don't buy any garden gadgets that try to make it easy, do everything yourself.
What do you do for a living?
>if you have to workout at a gym your NGMI
based on what moron
>It's only good for going for PURE size and strength
you can train for almost anything at the gym moron
>work is your workout
enjoy grinding yourself to the nub and picking lots of fun injuries along the way moron
>farmers were carrying heavy bags of dirt
45lb is not heavy moron
>i'm not saying you need to have one of these jobs
that's weird cuz you just said that
>you need to be gaining strength for your day to day life
I agree that being active is a must for a good life
>that's how you get a great looking body
tell that to my relatives who are farmers and look like shit despite working with their hands 4am to noon daily, wrong again moron its your diet that makes you look good
>doing repetitive motion in a gym is not hard work
machines are pretty pussy tier but lets see you do sets of 20 on squats
>when that's the hardest work you've done in your life people can tell
That makes no fricking sense, people don't just know who you are because you're in a gym lifting weights
>if your job is sedentary, get one where you can be out and about
nah i think ill keep my WFH sedentary job and then work on my house/property and workout in my free time
>get outdoors
true that but your appeal to muh tradie work is a big fat pile of bullshit
t. former commercial painter, window washer and roofer who is now an engineer who does cycling, hiking, swimming and bodybuilding
didnt read
landscaping: pays great (no im not talking about an entry level mowing lawns job) and gets you moving and lifting shit. look into it. only qualifications you need are being fit, healthy, and willing to do work. youll have to start off with an entry level job mowing lawns or digging holes and putting in new plants most likely, but you can move up fast. the truth is that sweaty physical labor is real high in demand because americans are fat as frick. you are extremely valuable by not being fat
Okay bro enjoy your destroyed joints
Thanks bro I'll stick to my fake hard work with a homegym and WFH.
If you do not enjoy lifting it isn't worth doing.
Everyone should get some sort of exercise regardless, however.
>Post your most controversial Fitness opinions
The best type of non-resistance training be it HIIT or LISS is jump rope. You don't need anything else. Just jump rope.
If the you don't compete or have a career in fitness, doing steroids is peak moronation.
What film is he from?
>What film is he from?
The Boys
Row > pull down > pull up for back development.
You dont need 1/2/3/4 for a good looking body. You dont even need to train the big 4 exercises at all.
Frank Zane would look even better if he trained his traps.
Mature women (over 40 years old) >>> 20 years old girls for pure sexual pleasure.
Elaborate on that last one?
40+ years old women just want sex more and care less about other things and have less insecure than young women.
The best women to have sex with are those mature women that take care of their health and body.
you should be doing rows for rear delts and pull ups for lats moron
low rows exist and hit lats just as well without stressing forearms as much
You don't need PEDs to be 250lb with 10-15% bf
pic somewhat related. I don't remember his weigth and bf here
>post a pic of a 0.000001% genetics bodybuilder with myostatin deficiency
>that is renown for not being smart and bullshitting a lot, so he probably wasn't even natty there
>not being smart
he graduated with honors in accounting
>best upper body exercises are weighted dips/chin-ups
>best rep/set scheme is 3x3 when using heavy weights and are lifting everyday.
>ideal minimalist home gym would be a pull-up/dip bar and kettlebells (16kg, 24kg, 32kg).
women are biologically inferior when it comes to exercising. And I don't mean anything like strength or vo2 max or anything numbers. I mean they generally have far less proclivity for it. My gf will either overtrain or not nearly train hard enough and then act all jelly about my gains. But she will not just do what I do, or properly calibrate her intensity. I think most women are just incapable of measuring their own effort.
Every adult male should be on gear.
Testosterone levels have dropped precipitously since the industrial revolution, so supplementing is the only way to turn this society of weak men around.
Testosterone is a vaccine for leftism, and we should force it on all men.
speak for yourself, you genetic dead end
Not so good if you want to have kids though.
Average adult male has higher lean body mass now than in the late 1800s, so that is false.
However, testosterone has been falling since the 1980s, coincidentally around the time of the obesity epidemic, the thing which we know causes people to have less test and more estrogen.
Basically, don’t be obese. If you are a “big dude” and you don’t have a flat stomach, you’re not a big dude, you’re just fat. Also, stop eating microwave dinners.
cringe take. i think test should be treated the same as est in terms of legality though. if homosexuals can freely troon out, i guess men should be able to roid.
If women wearing skimpy clothes at the gym makes you seethe, you're an insecure incel. Just enjoy the eye candy and work out.
>you don't need to squat/DL/bench to get big
>doing squat/DL is not enough for abs
>you don't lose muscle mass when cutting unless you've been starving for 2+ weeks
>you can get big doing basic weighted calisthenics (dips, pullups, leg raises and their variations)
>cardio is as important as lifting
>having visible abs is more important than being "strong" at 20%+ bodyfat in 99% of cases
Not controversial,
Most people go through the motions but don't really want to put the work in to actually 'make it' physique wise
We need to crack down on and completely eradicate steroids from the population.
Doing this will bring everyone who roids down to a reasonable level and you will see people actually try to workout knowing they are realistically 1/2-1 year away from what society sees as "buff" or "fit"
Big, muscular legs are literally, and I mean literally, useless
BMI is a great metric.
Being in the normal BMI range is enough to get a gf
lifting full body 5x a week with 3x strength and 2x bodybuilding is the fastest and most consistent way to real gains in strength and physique
This is true but you should add *for newbies under the age of 35
wtf are you talking about newbies don't have fast enough regeneration for 5x a week
you start with 3x a week, then 4x, then 5x and if you're on roids you can progress to 5x a week 2x a day
Doing anything other than full body 3 times a week as a natty is cope and useless. If you struggle with it, you just lack work capacity and should focus on that. The entire workout should last between 60 and 90 minutes.
You’re moronic. 4 day UL works just as well, actually even better for intermediate and advanced lifters.
>reducing frequency per muscle group for no reason
>have to dedicate one more day
>can't properly rest
>thinking that adding a billion exercise variations will make a difference
Get on a bike fatty.
There is literally no difference in exercise selection between upper lower and full body. It is literally just the exact same workout spread out over more days.
And yes, the frequency is lower. Only newbies can handle squatting 3 days a week. Eventually, you have to cut back to squatting 2 days a week to recover.
>full body x3 means you're squatting 3 times
Wrong, full body means you're hitting every muscle group in one session. I did not talk about intensity or exercise selection.
Oh you didn’t? Here’s a literal picture of you talking about exercise selection.
Now go back to plebbit and leave the exercising to people who have actually learned something past starting strength.
Ah yes, I see my mistake. Two exercises for quads (like squats and bulgarian split squats) are more than one. Therefore, a lot (or a billion, as I wrote hyperbolically). I really fricked that one up.
>people who have actually learned something past starting strength
Jesus fricking christ, you equate people doing full body to rippetards right off the bat and claim to have any idea what you're doing. You can stop the clown act.
everyone involved in fitness is an annoying cringe moron and im embarrassed being associated with all of you
its ok to be fat and strong
i dont care about abs
Kettlebell swings are far better if you add a bit of squat down and explode up and snap your hips in and do them heavy. They go from being a boring scrawny persons movement to being very useful. Doing little 30 pound ones in quick little snaps are useless.
if you slowdown youtube videos of people doing heavy swings they all do this, they don't realize they're doing it though, they think they're doing pure hinge. i think thats why so many people frick up swing form, they're being told bullshit
I don't think cutting is necessary if you haven't done cardio consistently and with effort. If you work out 6 days a week and run every day but still don't look how you want to look after a year then yeah, put the fork down I suppose.
You forgot about junk food. If your appetite goes up by 20% after a run, and you reach for a 1000 calorie milkshake, then running won’t actually make you lose weight.
I feel a little sorry for food addicted fat people. You can't just cut food out like you can with any other addiction.
The temptation is always there
most are ngmi
You probably have a much higher bf% than you think.
Even if you have a six pack.
/This
Most people are delusional about their body fat
im down to 85kg at 187cm and in the mornings i have visible abs but i train legs a lot and now the touch each other and i get thingy idk what it's called
gotta cut even more for thigh gap i guess or is this normal for trained males
This sounds like something a 5-year-old would say in only one breath
breast envy is the brest.
roiders have mindfricked everyone into thinking volume is king. When you bring up HIT they say a roider came up with the program. It's completely backwards. Intensity is king and most are dyel because most don't train to failure
Powerlifting movements are overrated for hyperthrophy.
Consistent exercise is one of the easiest changes you can make in your life to be closer with God. A healthy mind cannot reside in an unhealthy body, a healthy soul cannot reside in an unhealthy vessel, and a healthy connection to God cannot exist with an unhealthy soul. Exercise helps to improve that entire chain from the bottom up.
The best cure for the obesity problem is a course of cardarine and ostarine. I struggled with constant fatigue and struggled to progress past 65kg on bench for 5. It changed me inside or unlocked what ever I needed
No one needs a fridge.
Deadlifts are safe and effective for hypertrophy
Showing up at the gym constantly for a few years will make you fit enough to get most health and social benefits from being fit, everything that is discussed just deals with unimportant minutiae
Wow so all I have to do is step foot in the gym and get on the treadmill do a brisk 15 minute walk and leave and I can be as fit and healthy as the people who spend 2-3 hours in the gym doing heavy weight training, plyometrics and intense cardio? Fricking moron
Don't be so fricking litteral
The first 15 minutes are the most important 15 minutes. So you could do 15 minutes of lifting followed by 15 minutes of cardio and get almost as much benefit as everyone else does.
Barbell compound movements are extremely beneficial and give a great bang for your buck training wise
However, they are not necessary to build a great physique if you don’t wanna do those movements
The only food you are supposed to eat is the one in Genesis 1:29.
>Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.
Everything that is allowed after the fall is preventing you from developing spiritually.
Some weight loss opinions from /fast/ing resident:
There is no rapid weight loss without some (10%-40%) lean body mass loss. You just don't notice it and strength loss doesn't correspond 1:1 with muscle mass loss.
Fatty that can do a 5km walk is actually quite muscular, but he will lose the lot of that muscle when he loses the fat.
Obesity is mostly caused by high availability of extremely palatable foods
It is possible to fast long periods without any electrolyte supplements, people have clearly done this. But if you sweat a lot or start getting cramps or other symptoms you should supplement. You can also supplement just in case.
Eating often times makes you feel more hungry than you were before you started eating
Fasting makes you less hungry, and this is really the only reason fasting is preferable to other ways of doing calorie restriction
Agreed anon. What timeframe you using to define rapid for the first point? You talking 1 week or months?
The barbell variants of all upper-body lifts are inferior to their dumbbell counterparts. No exceptions.
I believe in progressive overload, but I don't believe in supercompensation. I think the body just has a set point of muscle synthesis, that you can raise little by little if you keep lifting, and fiber damage plays no role in it. That's why it's so quick to get back in shape after a hiatus. If it was just a matter of supercompensation, you'd have to start over from scratch.
Supercompensation just means that once you reach a point where it’s impossible to recover from a stimulus that is necessary to grow, you will be forced to overreach temporarily in order to keep growing.
You may become temporarily weaker a day after a workout, but then be fully recovered in 48 hours, at first. Eventually, it may take an entire week to recover from a hard workout, but you still need to do easier workouts to maintain muscle mass while you’re recovering from the hard workout.
Planet Fitness isn't even that bad if you're willing to shake the bar-only mentality and use dumbbells.
I hate machines btw.
Too much muscles is gross
When I first saw Arnold, I was disgusted as frick
This is the exact expression I make all the time. I don't know how to keep the crazy out of my eyes
Cardio helps lifting.
whey on oatmeal is disgusting
I'm the best
At being gay looooooooool
>90% of supplements are unnecessary
>Quality reps are all that matter, whether its high weight low reps or the opposite
>All diets are memes, just dont eat garbage and get high protein. stop counting carbs, sugars, fats, whatever else you morons do
>Testosterone optimization is a meme, and if you did literally EVERYTHING you could for it, It would go up only like 100* max
>Focusing on being lean is better than strength focus. You are already stronger than 95% of the population even if you lift only for aesthetics. However if strength training for big numbers is more fun for you then by all means go for it but you will look like shit
>Most of you would benefit a lot more than you think from 15min of good stretching a day and just 2 hours of cardio a week
when i fricked your mom and she told you she didn't like it she was actually lying to you
you can lose weight eating whatever the frick you want as long as you avoid sugar.
genetics are more important than pretty much anything else as long as you sometimes lift weights and aren't significantly food or sleep deprived. guys in the top 10% genetics will pretty much always look better, more muscular, and will be stronger than guys in the bottom 10%. they can do whatever they want in the gym if they stay below 30 reps and get even remotely to failure, they can skip weeks or months of training, they can eat half of the protein, they can sleep 6 hours instead of 10, they can drink, smoke, and eat pizza. they'll still be better.
the same applies to almost anything in life. someone with an IQ of 80 can study and practice twice as hard and long as someone with an IQ of 120, but they'll still be severely outperformed.
>Bulking
bulking is moronic and a complete joke, I also packed muscle by only consuming around 90-120 protein a day
Bulking has a specific purpose. If someone is underweight and skinny, and that person continues to weigh the same no matter how long they workout, then they need to eat food in order to become larger.
The idea of bulking we’ve been fed is based on the habits of roided out bodybuilders, and doesn’t reflect reality for most people. Also, prioritizing bulking as a norm is outdated in a country where 70% of people are overweight, and therefore don’t need to bulk.
Aziz's physique could have been enhanced if he added lamb Rogan Josh to his diet
avril lavigne is top lifting music and manly as frick
salt is a supermineral. eat more salt
you can actually digest vegetables in your ass as they are water soluble so they will break down and absorb into your bloodstream
you dont need to "stay hidratated". Drink water when your body ask you, dont chug on it just because its le healthy.
here are mine:
> * only the last 1-2 reps before absolute failure actually does anything, and you have to push through those reps hard to induce muscle damage
> * black people have inherently bigger muscles
> * you probably think you are bigger or smaller than you actually are
The first one is not true, as training to failure and keeping a few reps in reserve yield the same results, assuming you do more than one set.
If you keep your core tight (stable and flat, not arched) and don't go beyond technical failure, their risk is low.
>Squats and deadlifts have a terrible risk to reward ratio.
>Everybody is a closet bodybuilder
>Genetics plays a much bigger role than a lot of people realise, some people will be strong with little effort, others will be lifelong DYELs
CICO isn't the end all be all of diet. People should focus on fixing their metabolic system when trying to lose weight. This is actually fairly easy, as you really need to just eliminate industrial lubricant (canola oil, basedbean oil, vegetable oil) in order to make a great first step.
>CICO isn't the end all be all of diet
Yes, but it's easily the vast majority of it
Everything else is your 5% here and there.
There is no such thing as bench press. Literally doesn't exist
israelites, Black folk and homos should be exterminated
Obesity is primarily a mental disorder, with physical effects being symptoms.
People should focus on back health. Legs are merely a means to an end.
Crossfire hate is a bandwagon npc opinion.