QTDDTOT

Questions That Don't Deserve Their Own Thread.
Read the sticky if you're new.

>No relationship/mental health q's
>Steroids and PED's belong in /fraud/
>No medical questions, we aren't docs

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  1. 2 months ago
    Anonymous

    Whats the best workout for looking swole as shit in a coffin?

    • 2 months ago
      Anonymous

      Deadlifts 1xF

      • 2 months ago
        Anonymous

        Thanks, bro.

      • 2 months ago
        Anonymous

        That just puts you in a wheelchair. Maybe bench or squats would be more effective at putting you in a coffin.

    • 2 months ago
      Anonymous

      botox and plastic surgery post-death

  2. 2 months ago
    Anonymous

    reposting:
    anybody have a full body dumbbell routine they like?

    • 2 months ago
      Anonymous

      I go to Athlean-X's Best to Worst playlist and find the highest rated dumbbell exercise for each video (each muscle)

      • 2 months ago
        Anonymous

        nta but thanks a lot bro

  3. 2 months ago
    Anonymous

    > blacking out the channel name like nobody knows its Jahans

    • 2 months ago
      Anonymous

      I downloaded this long ago, it was already censored when I found it.

  4. 2 months ago
    Anonymous

    How can I make my family realize that my cut is normal for weight loss? Losing 2kg/month whilst retaining most of my muscle
    (Also I'm looking for the pic of the /ss/ mangakas that were muscular)

    • 2 months ago
      Anonymous

      Tell them to mind their own fricking business and let them bask in your glory when you are done. Explain shit to your family once. If they don't get it, they don't want to get it.

  5. 2 months ago
    Anonymous

    so what's up with his chest? is it gyno or just fat? could he get a normal one through diet?

    • 2 months ago
      Anonymous

      >is it gyno or just fat?
      both. it's over for him

      • 2 months ago
        Anonymous

        Frick that. Pushup bra, a good wig, and a full set of makeup and I would peg the shit out of him. He's got options.

    • 2 months ago
      Anonymous

      He unironically has kleinfelters. I think at one point he had to take T.

  6. 2 months ago
    Anonymous

    What's a good starting strength program for someone who only has access to dumbbells? And at what frequency per week?

    • 2 months ago
      Anonymous

      Just start cramming them up your ass. You'll figure it out.

    • 2 months ago
      Anonymous

      Starting strength is very lower-body focused, with weights that would quickly max out any basic dumbbell set. If you actually want to make progress you should consider investing in a bar.

      • 2 months ago
        Anonymous

        what if i just want to build a decent amount of muscle to get rid of fat?

        • 2 months ago
          Anonymous

          Building muscle and burning fat are different processes. To lose fat you need to be in a calorie deficit. To build muscle you need to bulk and lift. I advise you to read the sticky.

          • 2 months ago
            Anonymous

            To be fair novices can build muscle while in a caloric deficit if they consume a ton of protein

            • 2 months ago
              Anonymous

              Only in the true beginner stages, which is like 4-8 weeks. Once you get past that it's bulk or cut pretty much forever.

  7. 2 months ago
    Anonymous
  8. 2 months ago
    Anonymous

    Just ghot myself a bike, never used one before, i know like the basics but now im going all in, my plan is to use it to get to work avery now and then, the gym i go is near my job so the question is, will i be able to work out after doing 20 miles on a bike before my routines?

    • 2 months ago
      Anonymous

      >lifting after 20 goddamned miles on a bike
      fricking YEESH. I'd rather die

      • 2 months ago
        Anonymous

        i mean i dont lift, mainly just do calisthenichs for upper body and core i would do leg on days i dont go to work by bike.

      • 2 months ago
        Anonymous

        >Imagine riding 20 goddamed miles back after a heavy leg day after riding 20 miles in.
        I'll just live in the gym now.

      • 2 months ago
        Anonymous

        NTA, I actually alternated intervals with pace on a stationary for about that distance (20-25, depending on the day), as a recovery exercise. Lol.

        • 2 months ago
          Anonymous

          stationary is a cakewalk compared to actual cycling.

  9. 2 months ago
    Anonymous

    I have been out of IST because I have been IST for the last couple of months.
    What happened to the /feels/bar threads? They motivated me to do better whenever I felt that my life was shit, I saw some guy that had it worse than me or that was in the same situation than me at got out of it and improved.

    • 2 months ago
      Anonymous

      They tend to hyper-fixate on incel shit so they probably get deleted for that.

      • 2 months ago
        Anonymous

        Kinda sad, it reminded me of /sig/ and that one also got nuked.

    • 2 months ago
      Anonymous

      they still pop up on weekends

  10. 2 months ago
    Anonymous

    I'm doing kettlebell swings but can't get a good sense of whether I'm rounding my back or not, even filming myself. I am hip/back moronic, and can't even slavsquat.
    How can this be overcome? With a posture corrector?

    • 2 months ago
      Anonymous

      >I'm doing kettlebell swings
      jesus christ just fricking stop with the meme shit

      • 2 months ago
        Anonymous

        nah. Whatever you use, if you go looking you'll find some clown using it to no effect and to dance music.

  11. 2 months ago
    Anonymous

    this might be moronic but is consistently playing just dance a respectable exersize for a girl to do

    • 2 months ago
      Anonymous

      It's barely exercise. At-least do something like beat saber.

      • 2 months ago
        Anonymous

        but beat saber isnt on switch sadly

        • 2 months ago
          Anonymous

          There is no game on switch that will be worth any exercise routine.

    • 2 months ago
      Anonymous

      Anything that gets you moving is better than just sitting on your ass. I definitely wouldn't call that respectable tho

    • 2 months ago
      Anonymous

      My girlfriend plays it, it's not exercise unless you are like, obese. If you want a dancing game, try Stepmania (DDR clone). You can get it on PC and a dance mat for like 15 bucks. I'm a dude and I use it cardio, at the higher levels it will work your legs out well too

      • 2 months ago
        Anonymous

        Post your vids. I play pump/itg at a pretty high level but I’ve realized that the better your form gets the worse of a cardio workout it is and you’re better off running.

  12. 2 months ago
    Anonymous

    Whats wrong with Josh Bryant?

    I readed the "metroflex powerbuilding basics" and was so good that I gave a try to the other books.

    Why he keep larping as "jail alpha male, Tijuana bar cartel, training for unarmed combat, struggle against gas station crackhead".

    • 2 months ago
      Anonymous

      He's just an autistic strongman, unironically he probably posts here.

  13. 2 months ago
    Anonymous

    Why is gym music so bad?

  14. 2 months ago
    Anonymous

    Any other good keywords I should add?
    I'm tired of coomers, blackpilled gays, bait threads...

    • 2 months ago
      Anonymous

      >What can I get that's not chicken/broccoli/rice?
      There are more but can't be bothered to find them. Just look at the blackpool threads and find the syntax patterns.

  15. 2 months ago
    Anonymous

    Hurt my back a little bit doing deadlifts yesterday. Nothing major just a muscle cramp but I can’t continue my routine which makes me mad, mainly at myself. I think I just used poor form but I’m wondering maybe I needed to stretch or something before hand. I run on the treadmill for half a kilometre at the start every gym session, and never stretch or do anything else prior to my strength training. I do warmups with low weight but that’s it. Thought this was fine for the longest time but now that I hurt my back I considered maybe I should incorporate calisthenics into my routine to strengthen my joints. I go to the gym late in the evening, would it be a complete waste of time to do like 10-20 minutes of calisthenics stretches in the early morning, or is that too far of a time frame between workouts that it would be impractical? Morning and evenings are all I got and I already spend a lot of time in the gym I’d rather not stretch there. Never really considered stretching to be that important but I think I might start

    • 2 months ago
      Anonymous

      >I think I just used poor form but I’m wondering maybe I needed to stretch or something before hand
      It's almost always poor form/ego lifting. Very rarely is it a result of anything besides those and not warming up, but you already do warm ups so it's not that. I do like 1-2 minutes of dynamic stretches, 100 steps on the stairmaster (~1.5 minutes), and then do foam rolling for a few minutes afterwards for the start of my leg days. What you're already doing is fine

      • 2 months ago
        Anonymous

        Thanks for the reply, I'll probably just watch more form videos for deadlifts while I wait for my back to get better

    • 2 months ago
      Anonymous

      Joint strengthening benefits from high rep sets and isometrics IIRC. Alternate some low weight AMRAP sets and bar holds (whatever they call the static version of DL) into your assistance work and you'll probably buffer most of your joint related issues.

  16. 2 months ago
    Anonymous

    >car hits me right in the knee
    >can't get full knee extension a month later
    >doc thinks I'm fine because I got hit by a car and I can walk
    >insurance taking forever to approve MRI
    >haven't lifted in a month
    Am I fricked? My MCL hurts while extending the knee but my knee is stable. I'm afraid I have an MCL and ACL tear and meniscus tears.

    • 2 months ago
      Anonymous

      This sounds like bullshit to me or you're being a complete pushover and not advocating for yourself in the doctor's office. Press the issue, demand the proper scans, and don't just take their pills and leave.

    • 2 months ago
      Anonymous

      If you can’t get full extension there’s definitely something wrong. Frick your insurance and frick your doctor, go to an orthopedic surgeon and demand an MRI you got hit by a fricking car Jesus

  17. 2 months ago
    Anonymous

    why are women so unhealthy?

    One thing ive notice since ive been trying to interact with women more is that they are CONSTANTLY sick

    Ive been on a few dates with girls off bumble and like 50% of the time they end up getting sick and canceling the day of
    Are womens immune systems really so weak that they just get sick every week? I literally get a minor cold like once every few years
    yeah i know they have their period and dont feel well once a month, but even beyond that its just crazy

    They also seem to take a of of naps at all hours of the day and stop responding to me

    • 2 months ago
      Anonymous

      If you're not being sarcastic women just don't like your clingy and kind personality.
      Even if they do they will make some bullshit excuse to flake if they get nervous or find your "ick" at any point in time.

    • 2 months ago
      Anonymous

      >they cancel the day of
      Post body and we'll see if they're sick or it's your gains that are sick

  18. 2 months ago
    Anonymous

    why am i so agitated all the time? i barely eat processed foods, i don’t watch porn, i drink filtered water, i take omega 3 and iron, i exercise, i don’t do drugs or drink, i don’t understand

    help me
    woman btw

  19. 2 months ago
    Anonymous

    Can I lose weight just by doing legs?

    • 2 months ago
      Anonymous

      You lose weight by living at a caloric deficit. Nothing else matters.

  20. 2 months ago
    Anonymous

    what degree of soreness warrants a forced rest day? did my first proper leg day on monday, and my hams are still so fricking sore i cant bend over fully, and my abductors are so sore that i cant fully open or close my legs. do i force a rest day, or can i just go in anyways and do lower weights without risking snap city?

    • 2 months ago
      Anonymous

      Severe DOMS is something you shouldn't work through. You fricked yourself, though. You're supposed to go super light/easy when starting out to minimize DOMS pains

      • 2 months ago
        Anonymous

        yeah im a little moronic so i went balls to the walls straight away. ill probably go in to hit quads anyway because theyre recovered from my brief history of squatting (thanks rippebreasts), and then if i still feel like i cant do hams/abductors no matter what, then ill just use it as a chance to try out things like neck, oblique and forearms exercises that i forgot to plan into the routine, and just see which ones i like most

        • 2 months ago
          Anonymous

          >yeah im a little moronic so i went balls to the walls straight away
          Lesson learned. Fwiw I never go above 50% normal weight when coming back from anything more than 2 weeks away from the gym. Even being out 1 week I'll drop the weight a bit

          • 2 months ago
            Anonymous

            duly noted

    • 2 months ago
      Anonymous

      I've had to take several long break from lifting so I know my limits when starting up again and still lift through 'beginner' doms that won't let me walk up/down stairs or sit up/down normally. If you're not sure, I'd just play it safe and wait

  21. 2 months ago
    Anonymous

    How does normal squats translate to hack squats? New gym doesn't have a fricking rack but it's free because my job pays for it.

    • 2 months ago
      Anonymous

      Any kind of free weight will be harder than a machine. hack squats are still pretty good for a machine though.

      why am i so agitated all the time? i barely eat processed foods, i don’t watch porn, i drink filtered water, i take omega 3 and iron, i exercise, i don’t do drugs or drink, i don’t understand

      help me
      woman btw

      ask a therapist. Mood is only tangentially related to health.

      • 2 months ago
        Anonymous

        i don’t believe in therapy, there has to be something else

        • 2 months ago
          Anonymous

          Then tell a doc and get some mood/depression meds

          • 2 months ago
            Anonymous

            homie i don’t need pills that’ll make it worse just tell me some niche obscure fruit or something i can eat that’ll make it all better

            too fricking bad, go to therapy you spastic - who cares what you believe

            this homie sad but don't believe in feelings lmao
            you're not some rough n tough >I don't need no b***h telling me I have feelings Guts character if you're crying about being sad to lonely freaks on IST. Go and see a professional and get your head checked

            i never said i didn’t believe in feelings Black person i just don’t want to pay for someone to rehearse a script to me and act like they could know any better about my own brain than i do

            • 2 months ago
              Anonymous

              >just tell me some niche obscure fruit or something i can eat that’ll make it all better
              God the "all natural"/homeopathic crowd are the most insufferable losers around. Go frick yourself.
              >and act like they could know any better about my own brain than i do
              Lol. Fricking lmao, even.

            • 2 months ago
              Anonymous

              Well you clearly know frick all about your brain if you're asking for some c**t you've never met's explanation on the fitness board of an anime forum about it.

              You dozy sow, stop trying to act like a hard c**t, you're just contradicting yourself.

              That's like having crippling stomach pain and saying "nah bro I ain't going to a doctor they're just going to ask the same questions they ask everyone to diagnose it, I'll ask IST instead."

              You fricking moron.

              • 2 months ago
                Anonymous

                PPL legday.
                What to do besides squats and deadlifts for a full lower body workout?

                Also what's with the fricking 60s timer before posting?

                Good rant.

            • 2 months ago
              Anonymous

              >and act like they could know any better about my own brain than i do
              >hurr i'm so fricking smart
              >durr i don't need help I know my brain
              >HELP GUYS SOMEONE GIVE ADVICE I DON'T KNOW WHAT'S WRONG
              Oh my god please fricking have a nice day you stupid c**t

            • 2 months ago
              Anonymous

              moron! We've got a moron here!!

        • 2 months ago
          Anonymous

          too fricking bad, go to therapy you spastic - who cares what you believe

        • 2 months ago
          Anonymous

          this homie sad but don't believe in feelings lmao
          you're not some rough n tough >I don't need no b***h telling me I have feelings Guts character if you're crying about being sad to lonely freaks on IST. Go and see a professional and get your head checked

  22. 2 months ago
    Anonymous

    Finished a 7 week mini cut so I've added back 400 calories over the last 2 weeks and significantly reduced my cardio, but I'm still losing weight? I'm still sticking to my reverse diet plan since its not a bad thing to get more leaner without the suffering, but I'm still confused as to how this would be possible. I've lost a further 2kg in about 2 weeks, the same rate as when i was actually cutting. Very strange.
    I've also hopped back into my bulking routine and my OHP and rowing strength is near enough the same so i've at least not lost any upper body gains. Haven't been able to test deads/squats yet I'm recovering a shin splint.

  23. 2 months ago
    Anonymous

    is it gay to have grip tape on your rings? they arent cushiony or anything. i just think they look cool and it its pretty anti slippy

    • 2 months ago
      Anonymous

      No

  24. 2 months ago
    Anonymous

    Can I get some feedback on a routine im working on on the macro level ?

    I plan on doing an upper lower split 2 times per week with no compound lifts at all, and adding a third full body only compound lifts on a seperate day

    >day 1
    horizontal push 5x9
    horizontal pull 4x9
    vertical push 4x9
    vertical pull 4x9
    triceps 3x12
    biceps 3x12

    >day 3
    i want to focus mainly on squats and leg press machine here, nothing else really unless you think i could benefit from something else here

    >day 5
    same as day 1

    thoughts ? i plan on advancing in reps compared to weight, until i reach some 15 reps and then i go back to 9 reps and add weight. i need some feedback on the full body part and what can i add

    • 2 months ago
      Anonymous

      >5 sets
      Uh, k? A bit much b--
      >9 reps
      Stopped there I didn't even read the rest

      • 2 months ago
        Anonymous

        >5x9
        homie u wot?

        whats wrong with 9 reps ? also horizontal push like bench press for 5 sets is fine, this sums to 10 chest sets per week which is optimal for hypertrophy, diminishing returns happen after that.

        i forgot to add basically no lower body work except for that once per week squats and leg pressing, i dont care about legs tbh.

        • 2 months ago
          Anonymous

          >this sums to 10 chest sets per week which is optimal for hypertrophy, diminishing returns happen after that.
          >every single person on the planet is exactly the same and needs to do the exact same amounts of sets OR ELSE

          • 2 months ago
            Anonymous

            bro just give me some pointers on the lower body once per week compound parts, yes i feel like 10 sets of chest per week is optimal for me, you are right we are not all the same but i see gains. but what are you saying that its too low or too many sets ? for you lets say

    • 2 months ago
      Anonymous

      >5x9
      homie u wot?

  25. 2 months ago
    Anonymous

    What are the upper limits per week for doing plyometrics? What few results I get with web searches say 30 minutes 2 days a week. Now that seems extremely low to me, but I have zero clue whatsoever.

  26. 2 months ago
    Anonymous

    6ft, 165, 15%bf dyel.
    Started going to the gym 2-3 weeks ago, got a trainer, meal plan, i train 3x times per week. This is going ok but i wonder if there's something I can do on my rest days that would help, maybe something low intensity like planks? Trainer said that i should just rest maybe do a walk, but at my office job i sit 8hrs a day.

    • 2 months ago
      Anonymous

      >i wonder if there's something I can do on my rest days that would help
      Not be lazy. Just sitting at your PC/console all day is detrimental to muscle recovery. Go for a walk, do errands, clean the home. Do literally anything besides sit on your ass all day

      • 2 months ago
        Anonymous

        Thanks. I can't avoid it since i'll be working but i'll take regular breaks to do shit.

  27. 2 months ago
    Anonymous

    is 9 sets for bicep 3 times a week too much? or do is it better to spam biceps or do less for recovery?

    • 2 months ago
      Anonymous

      Doing 9 sets 3 times a week is too much for like.. everything. Compounds hit the biceps, so just add in one isolation for like 3-4x8-12

      • 2 months ago
        Anonymous

        what if 3 of the 9 sets is from a compound? or if hammer curls and incline curls are good to do on the same day?

        • 2 months ago
          Anonymous

          Unless you're an advanced lifter (or on gear) you don't need that much biceps volume. Do your compounds, hit one isolation lift. Don't waste your time for such diminishing returns

  28. 2 months ago
    Anonymous

    I started college and 90% of my classmates are women

    Any advice to not frick it up? A few were looking me up and down and like I said something and a few giggled

    I'm 28 and they're all 18 though.

    • 2 months ago
      Anonymous

      Congrats, you have a car, a job, and money. Plus your own place. You're already four steps ahead of boys their age. I mean... you *do* have all four of those, right??

      • 2 months ago
        Anonymous

        I quit my job to study tbh and I started lifting 3 months ago

        I have a car and $140,000 in savings, I moved cities and my housemate is filthy, wouldn't bring someone over but yeah my own place. I want to drop the car though so I don't spend much while not working

  29. 2 months ago
    Anonymous

    What Dumbell exercises can I do for triceps besides overhead tricep extension? I never feel like I can hit the muscle right.

    What are some exercises for the back of my shoulders? They feel underdeveloped.

    What are good core workout to work lower abs that don't frick eith my lower back? My lower back hurts so bad when I do normal core shit i cant take it

    • 2 months ago
      Anonymous

      Do yourself a favor and grab an EZ bar. Single best triceps isolation around

    • 2 months ago
      Anonymous

      This for rear delts on the cable crossover. I actually take the handles off and grab the little ball thing. The handles tend to hit each other during the movement. It's legit the only thing I've ever felt hit rear delts properly. For abs do hanging leg raises

  30. 2 months ago
    Anonymous

    you Black person OP, I lost my lunch

  31. 2 months ago
    Anonymous

    Does anyone have a basic stretching for general flexibility? My whole body is tight as frick and I wanna work on it.

  32. 2 months ago
    Anonymous

    Any of you had some success with using sleep aids? I’ve tried melatonin, magnesium, Zquil, and Benzos. The Benzos worked like a charm but I can’t go back to daily benzo use. The other stuff just leave me feeling even more tired when I inevitably don’t sleep. I’m already lifting and walking 5-10 mi per day so I should be exhausted.

  33. 2 months ago
    Anonymous

    Is Greyskull LP and low bf enough to look good? Or do I need more volume or work other bodyparts more for good aesthetic results?

    • 2 months ago
      Anonymous

      Greyskull LP is a powerlifting program that is basically starting strength but with the bad parts removed and replaced. It will basically make you big and strong without looking like a T-Rex if done properly and your health is normal. The body fat you carry is entirely independent of the program.

      • 2 months ago
        Anonymous

        Ok, but can it get you looking decent? I want to look good but I only have 3 day to train on, what other programs might be good?

  34. 2 months ago
    Anonymous

    I wanna learn a martial art to incorporate into my fitness regime (weightlifting and peloton).
    What are some recommended ones where I won't get head trauma?

  35. 2 months ago
    Anonymous

    tommorow is last day of squat competition on my local gym. i am at place 10 with my 1 rep max at 170kg(ass to grass). Was heavy, but i felt i could do heavier. My archnemesis is at 185kg squat, I really want to match it and i'm gonna attempt it. I don't have a good warmup routine for heavy squats, tips how best to approach it? what to eat tommorow, how to rest, do i stretch before?

  36. 2 months ago
    Anonymous

    I currently do a PPL with cardio on off days. I was sick as a dog on Tuesday so I did a very basic push workout. Now two days later, I feel better and I have no soreness in my shoulders or triceps. Can I go ahead and squeeze in more push work? I was basically going to do glorified junk volume with just a little intensity.

    I won't be going heavy again until next week. I mainly want to keep moving and do some makeup.

    • 2 months ago
      Anonymous

      Ending up doing a quick dumbbell workout at home. Went to failure on last of each set but was all isolations. I think I should be fine for next week

      https://i.imgur.com/Yd0nOkj.jpg

      Do you only need to take creatine when you go to the gym?

      Take it everyday. It accumulates. Just dump 5g in whatever cold beverage you happen to be drinking. Swirl it a lot though because it doesn't mix worth shit.

  37. 2 months ago
    Anonymous

    Ive been going to gym for 2 months but I see no difference in my body at all.
    The only thing that has changed is that I can now lift almost over X3 times from when I started.

  38. 2 months ago
    Anonymous

    Do you only need to take creatine when you go to the gym?

  39. 2 months ago
    Anonymous

    I'm confused on how many sets i should do a week.
    I heard that doing over 10 is too many by quite a few people.
    I'm so confused, how is it that little?
    Like I know sam sulek, TNF and mike mentzer all say to do under 10 sets per myscle group a week or a low number compared to mine.
    Looking it up it seems to be common too

    Like for chest i do incline smith machine, dumbell bench press, decline cable flys, and pec flys, so I target all areas of my chest.
    I do all these 4 exercises twice a week, three sets for each.
    Wouldn't that be 24 sets as I do it twice a week?
    I'm only spending about an hour each day for this too while going to near failure.

    .

  40. 2 months ago
    Anonymous

    why do my forearms ALWAYS feel immediately sore during my workout?
    i can't finish the rest of the exercises correctly because i have a very weak grip.

  41. 2 months ago
    Anonymous

    My dog is really fricking with my sleep, and therefor my gains. He's been whining from 4AM-7AM for the last few nights from his kennel. What should I do?

    Also trying to decide what I am going to do for hamstrings/glutes today.
    Odds: RDLs
    Evens: cable pullthroughs

  42. 2 months ago
    Anonymous

    Has anyone lifted on opiates? I have codeine and opium and was wondering if it feels good lifting while high on the stuff.

    • 2 months ago
      Anonymous

      Only when you are doing 1rm. It let's you skip the warm up

  43. 2 months ago
    Anonymous

    best exercise for getting rid of overweight titty fat?

    • 2 months ago
      Anonymous

      dips. matter of fact, anytime you feel like you need a specific lift for any body deficit, do dips
      >inb4 legs!!!
      dip moron, just dip until you cant, then keep dipping till you die and get reincarnated by the dip god

      • 2 months ago
        Anonymous

        should i just do dips for chest or dips + bench?

        • 2 months ago
          Anonymous

          both. bench never worked for me so i do incline dumbbell, chest press machine, then dips. never fails to make me feel like i just breastfed 2 rabid tigers

        • 2 months ago
          Anonymous

          Incline Bench
          Dumbell Flys
          Decline Bench
          Dips

  44. 2 months ago
    Anonymous

    How recoverable is Jahans' physique here? I know this is before he had even a nanogram of testosterone in him.

  45. 2 months ago
    Anonymous

    is the muscle that should be used when doing a kegel the same that can make your erect penis jump? If yes: I can move that one at will but it also feels like the buttocks are tightening when doing it.

    But I still do not get how to reverse kegel...I tried but I dont find the "move". Any advice?

  46. 2 months ago
    Anonymous

    [...]

    >With enough dedication and consistency you can look good do moronic shit,
    Ok, but what is non-moronic shit I can do for aesthetics three days a week?

    • 2 months ago
      Anonymous

      Try SS first

  47. 2 months ago
    Anonymous

    [...]

    I have a weak grip _because_ my forearms are sore

    • 2 months ago
      Anonymous

      Well that's pretty cyclical innit

  48. 2 months ago
    Anonymous

    Is it normal to feel pain right below the bellybutton? I've been doing squats.

    • 2 months ago
      Anonymous

      >Is it normal to feel pain
      no

      • 2 months ago
        Anonymous

        It's ok, I just farted.

  49. 2 months ago
    Anonymous

    every few weeks i eat some blackbeans, usually half a can with some eggs, rice and veggies and i get the nastiest farts and bloating for hours after. how does one get used to this? doesnt bloating = digestive issues = muh nutrients not being absorbed properly? do i just have to eat them every other day to get my gut used to this?

  50. 2 months ago
    Anonymous

    >top abs are becoming visible
    >along with my serratus becoming more defined and notice I have adonis belt
    >love handles
    How? I work an office job where I sit a lot but how the frick do I still have love handles if my abs are starting to show? Been considering lipo because I genuinely like how I look but not the love handles.

    • 2 months ago
      Anonymous

      Post body

      Likely, your abs aren't showing, you're just falling victim to body dismorpia.

    • 2 months ago
      Anonymous

      everyone's fat distribution genetics are a little bit different. keep cutting and you'll lose them eventually.

  51. 2 months ago
    Anonymous

    Are the zero sugar candies a meme? Wtf is sugar alcohol?

    • 2 months ago
      Anonymous

      they use artificial sugars which are arguably worse for you than real sugar

    • 2 months ago
      Anonymous

      They're a meme because zero sugar tastes like shit compared to real sugar. If you want sweets either embrace the calories or just don't eat sweets.

      Post body

      Likely, your abs aren't showing, you're just falling victim to body dismorpia.

      nah, fat can cling to the lower part of the stomach depending on your genetics. I have the same issue. Abs are visible but towards the bottom they semi-disappear.

      every few weeks i eat some blackbeans, usually half a can with some eggs, rice and veggies and i get the nastiest farts and bloating for hours after. how does one get used to this? doesnt bloating = digestive issues = muh nutrients not being absorbed properly? do i just have to eat them every other day to get my gut used to this?

      No. Beans are well-known to cause gas, and eggs depending on quantity also create huge farts. How many eggs are you eating and what else are you eating in the day?

      How do I stop being so shit at squats? I fricking hate them, even though I know they are a great exercise

      I'm 5'10, 210lbs and I can barely do 185lbs barbell squats 4x10. It's not even my legs that feel exhausted (though they are sore after) it's the fact that I can't breathe. Finishing a set has me purging sweat, heart pounding out of my chest and breathing like I just ran a mile. I inhale deeply through the nose on the way down and explode out of the hole, but I still feel like I'm going to die when I rack the bar.

      For depth I go maybe an inch above the safety bar, sometimes I hit the safeties but I try to avoid since the clang fricks up my balance

      >I'm 5'10" 210
      >4x10
      Found the problem. You're fat and doing too many reps. How long are you resting? Knock it down to 6-8. If you can't finish at-least 2 sets of 8 without struggle you're lifting too much.
      > I inhale deeply through the nose on the way down
      You're supposed to already be braced on the way down. Breathe earlier.
      >For depth I go maybe an inch above the safety bar
      That doesn't tell us much, we don't know where that is on your rack. Do you squat below parallel?

      • 2 months ago
        Anonymous

        >Too many reps
        4x10 is what my football coach programmed for us. He says it's a good balance between high volume and high intensity
        >Do you squat below parallel
        I can't get a picture of the rack, but the safety bars are fixed in place.. I'm definitely at least at 90° if not lower. I don't do barbell squats without the safeties, but when I do goblet squats I go ass to ankles

        jiu jitsu is not cardio. start doing 30 minutes of cycling or running 3-4 times a week and your breathing issues will be fixed within a month.

        >That's not cardio
        It certainly feels like it. Doesn't cardio kill your gains?
        Plus, I don't get this winded on any other exercise, even other heavy lifts like bench press, why are squats (and their variants like goblet and split) so fricking tiring?

        • 2 months ago
          Anonymous

          >Doesn't cardio kill your gains?
          only if you do hours every single day and don't eat enough to make up for it. in your case, cardio will actually boost your gains.
          >why are squats (and their variants like goblet and split) so fricking tiring?
          they use huge muscle groups like the quads and glutes all at the same time. your heart has to work extremely hard to pump enough blood to the muscles during your set, especially if you're doing a high amount of reps. this is why you need a decent level of cardio ability if you want to perform them comfortably.

          I started taking 500mg magnesium tablets today. Is that too much? Should I split my tablets in half or something?

          yes that's a lot, cut them in half.

          https://i.imgur.com/rksUc3i.jpg

          PPL legday.
          What to do besides squats and deadlifts for a full lower body workout?

          Also what's with the fricking 60s timer before posting?

          Good rant.

          calf raises

          https://i.imgur.com/VhwJDD4.jpg

          do I do too many sets of bench pres?
          I usually start with 4-5 sets OHP (10-8 reps), then I go on doing either regular or wide grip bench press which goes as follows:
          >bar x15 for warmup
          >12-10 reps with 10kilos
          >10 reps with 15 kilos
          >10 reps with 17.5 kilos
          >10 reps with 20 kilos
          >8 or so reps with 22.5 kilos
          >8 or so reps with 25 kilos
          >6 or so reps with 27.5 kilos
          etc.
          Are these too many sets? I'd rather do higher reps with lower weight than go up in weight but only be able to do 2-3 reps at the highest point.
          asking because I'm really fricking tired by the time I get to max working weight, and always ask someone to spot me in order to avoid injury

          who taught you to lift like that? lmao. just do one or two warm ups then a few working sets. eg.
          >bar 1x8
          >15kg 1x8
          >25kg 3x8

        • 2 months ago
          Anonymous

          You didn't say how long you're resting between sets. And I think you'd benefit from either dropping the weight or dropping the reps, because you clearly aren't recovering well from it.

  52. 2 months ago
    Anonymous

    How do I stop being so shit at squats? I fricking hate them, even though I know they are a great exercise

    I'm 5'10, 210lbs and I can barely do 185lbs barbell squats 4x10. It's not even my legs that feel exhausted (though they are sore after) it's the fact that I can't breathe. Finishing a set has me purging sweat, heart pounding out of my chest and breathing like I just ran a mile. I inhale deeply through the nose on the way down and explode out of the hole, but I still feel like I'm going to die when I rack the bar.

    For depth I go maybe an inch above the safety bar, sometimes I hit the safeties but I try to avoid since the clang fricks up my balance

    • 2 months ago
      Anonymous

      >it's the fact that I can't breathe. Finishing a set has me purging sweat, heart pounding out of my chest and breathing like I just ran a mile.
      do you do any cardio?

      • 2 months ago
        Anonymous

        I do jiu jitsu by my cardio, and energy levels, really fluctuate depending on the day. I can't figure it out. I have a test to check my testosterone levels, but I have no other symptoms of low T

        • 2 months ago
          Anonymous

          jiu jitsu is not cardio. start doing 30 minutes of cycling or running 3-4 times a week and your breathing issues will be fixed within a month.

    • 2 months ago
      Anonymous

      >4x10 bb squats
      This feels moronic but also a little based since it sounds like you've been giving so much effort to something so taxing. In general most people order their lifts in terms of what that lift is doing for them. For instance on an upper body day
      >starts with strength movements usually in lower rep ranges (4-8) like bench press, weighted pullups, the goal being to do heavier weight in lower to moderate rep ranges
      >after the strength movements are completed, move on to an accessory done for volume that supports the main lifts
      >if it was bench and weighted pullups first, then dips and DB rows/lat pulldowns could be done in the higher rep ranges like 4x10
      Reducing the reps and treating squat as a strength movement will obviously allow you to put more weight on the bar, then you can follow up with other lifts for volume. One of my favorite combos is bb squat followed by RDLs and then either a split squat or belt squat.

  53. 2 months ago
    Anonymous

    what are some actually good 3 day routines? i will not squat 3 times a week

    • 2 months ago
      Anonymous

      You're a beginner, you don't get to decide your routine gay.

      • 2 months ago
        Anonymous

        I am not. I am restarting and I am done 5/3/1 and squatting 70kg+ for 20+ reps every second session

  54. 2 months ago
    Anonymous

    I started taking 500mg magnesium tablets today. Is that too much? Should I split my tablets in half or something?

  55. 2 months ago
    Anonymous

    do I do too many sets of bench pres?
    I usually start with 4-5 sets OHP (10-8 reps), then I go on doing either regular or wide grip bench press which goes as follows:
    >bar x15 for warmup
    >12-10 reps with 10kilos
    >10 reps with 15 kilos
    >10 reps with 17.5 kilos
    >10 reps with 20 kilos
    >8 or so reps with 22.5 kilos
    >8 or so reps with 25 kilos
    >6 or so reps with 27.5 kilos
    etc.
    Are these too many sets? I'd rather do higher reps with lower weight than go up in weight but only be able to do 2-3 reps at the highest point.
    asking because I'm really fricking tired by the time I get to max working weight, and always ask someone to spot me in order to avoid injury

    • 2 months ago
      Anonymous

      what the frick, are you stupid?
      that's way way way wayyy too much

      • 2 months ago
        Anonymous

        >what the frick, are you stupid?
        I hope not
        >that's way way way wayyy too much
        how much would be enough?

        https://i.imgur.com/QlZn26r.png

        >50 reps of OHP followed by 60 reps of bench
        who is teaching our morons to lift like this?

        I really enjoy both overhead press and bench press, though to be fair it's more like 36-40 reps most of the time

        • 2 months ago
          Anonymous

          >I hope not
          You're either stupid, or you learned from a very bad source. I do 4x6 bench with *one* warmup set. You're doing over 40 reps of warmups

    • 2 months ago
      Anonymous

      >50 reps of OHP followed by 60 reps of bench
      who is teaching our morons to lift like this?

    • 2 months ago
      Anonymous

      >40+ reps of OHP
      a bit much honestly b--
      >right into 60+ reps on bench
      holy frick lmao

  56. 2 months ago
    Anonymous

    I decided to finally do a serious cut to get to <10% bf. I did a 72 hour water fast and since then have been eating like 400-900 kcal per day zero carbs.

    My issue is that my blood pressure has been really high and my resting bpm has gone from like 70 to 110. When I wake up in the morning it feels like my heart is pounding out of my fuken chest. Is this normal when you're going into ketosis for the first time ever or eating at a big deficit?

    • 2 months ago
      Anonymous

      >I decided to do a suicide cut and fast to lose weight
      yeah, don't do that. Once you get below a certain bodyfat percentage shit like keto is fricking moronic and borderline dangerous. Up your cardio, eat at a normal deficit.

      Most natties do not dip below 10% for obvious reasons.

      • 2 months ago
        Anonymous

        Everything I've read on here and bb.com says normal cuts where you eat at a small deficit for months are what kills gains, and that you're better going hard for a short period instead.

        • 2 months ago
          Anonymous

          > normal cuts where you eat at a small deficit for months are what kills gains
          show me where you read that because that is total bullshit.

  57. 2 months ago
    Anonymous

    [...]

    >u should up your reps to 8 instead of 5 if you haven't already
    thanks
    I already do 6-12 reps depending on if i can lift heavier or not.

  58. 2 months ago
    Anonymous

    Is oral steroid use worth it?

    What about T gel?

    I'm only looking for minor gains without fat, don't wanna get yuge. Will oral steroids mess with my hair if I'm on fin/min/RU?

    • 2 months ago
      Anonymous

      [...]

      and they're gonna tell you you're a moron. Orals are far more risky than injectables and far harsher on your body. No one does steroids for "minor gains".

      • 2 months ago
        Anonymous

        Okay, thanks for talking some sense into my late night psychosis.

  59. 2 months ago
    Anonymous

    What deoderant do you all use? For the past couple of months my pits have turned into swamps within an hour of getting to work and its gross. Ive tried all the common stuff: old spice, right guard, degree, dove clinical, gilette clinical, mitchum ect.
    I keep my armpit hairs trimmed but im not sure it helps any.

    • 2 months ago
      Anonymous

      Do you have hyperhidrosis? I just have regular ass Right Guard/Speed Stick and have had zero issues with anything. I don't even sweat much in the first place though

      • 2 months ago
        Anonymous

        I havent had this issue in the past but maybe? I dont feel like ive changed my diet or daily routines, just all of the sudden my deoderant wasnt working like it used to.
        Like il try a new brand and it seems to work for a day or 2 but then its back to sweating like a pig.
        I sweat a lot when i work out or play sports but i shouldnt be soaking through my shirt just sitting at my desk.

        • 2 months ago
          Anonymous

          >i shouldnt be soaking through my shirt just sitting at my desk
          Very unnatural. Def bring it up with a doc

    • 2 months ago
      Anonymous

      could be your clothes. Certain shirts of mine don't breath like others and I become a human sink while I'm dry 9 times out of 10.

      • 2 months ago
        Anonymous

        I thought that but it happens no matter what i wear. Its very frustrating, no one want to be the sweaty guy.

        >i shouldnt be soaking through my shirt just sitting at my desk
        Very unnatural. Def bring it up with a doc

        I just had a checkup like 2 months ago and all my bloodwork came back fine. Is there something else they can really do for me? It seems like one of those issues they would say "that sucks, deal with it"

        • 2 months ago
          Anonymous

          >Is there something else they can really do for me?
          Yes, ask about hyperhidrosis and if there's anything you can do about it

  60. 2 months ago
    Anonymous

    Are heavy clubs more or less a meme than kettlebells?

    • 2 months ago
      Anonymous

      Everything that makes you swing your arms around like a fricking dumbass is a meme.

      • 2 months ago
        Anonymous

        OK, but I asked about kettlebells and heavy clubs. Both of those are supposed to be used with weights that would injure you immediately if you swung them around like a dumbass.

        • 2 months ago
          Anonymous

          They're both memes and anyone who uses them is stupid as frick

  61. 2 months ago
    Anonymous

    Anybody here have the fat people story greentext of some chick who thought she could run a 3-4 minute mile?

  62. 2 months ago
    Anonymous

    My upper body is lacking bad behind my lower body, I look like a fricking pear. I've never been able to do a single pull up, and the most amount of clean pushups I could do was 10 in high school, I've since gained 100lbs and I can't even do one. My ORM for bench is 1 plate, can you guys help me develop an upper body program?

  63. 2 months ago
    Anonymous

    How can I grow my legs if I don't have a Barbell?
    I can get adjustable dumbells, but they only go to like 50lbs each. I could squat 100kg when I just started lifting (back when I gymmed)

    • 2 months ago
      Anonymous

      Are you going for size or strength?
      You can certainly gain size using dumbells but eventually you will max those weights out....your exercises will just get too easy, you'll end up doing like 25 reps per set because it's too light.

      If you want massive legs/ass then you'll eventually need to club up to a barbell and do squats and deads. Just don't hurt yourself, as these lifts require near-perfect form to stay healthy longterm.

  64. 2 months ago
    Anonymous

    Is the whole "focus on middelt thing" a meme? if not meme what are the best mid delt dumbell exercises

    • 2 months ago
      Anonymous

      No, the mid and rear delts are almost always lacking in everyone due to how the front delt gets worked in pressing moves like bench press/etc. The mid delts are what gives that 3D look to your shoulders. Do lateral raises

  65. 2 months ago
    Anonymous

    >mention even passingly in a post of something that happened irl
    >brigaded by people who don't believe anything could, does or will happen outside of the internet and that any post outside of the internet must be fake
    not a question just a weird observation

    • 2 months ago
      Anonymous

      People are fricking stupid. In other news the sky is blue and water is wet. More at 11

  66. 2 months ago
    Anonymous

    How much of a difference does protein powder make for only working out ~25 minutes every other night? Am I wasting my money?

    • 2 months ago
      Anonymous

      Yes. 100%

    • 2 months ago
      Anonymous

      what matters is total protein intake. how much protein do you get from the rest of your diet?

  67. 2 months ago
    Anonymous

    how to prevent/rehab/treat carpel tunnel?
    grip training maybe? daily stretches?

    • 2 months ago
      Anonymous

      1. Go to walgreens, get the basic wrist setter for sleeping.
      The reason for this is one of the biggest causes of wrist compression is how you sleep. It's 8 hours of your life every single night dude.
      If it doesn't sit right, it can't heal right and 8 hours of wrist compression can easily undo any strength/stretch training.

      2. nerve deviation and irritation is caused by an activity. always, it doesn't just happen.
      Are you typing on your keyboard in such a way that your wrist are deviated? literally respond to me and look at your wrist as you naturally type. do they bend left/right, do they have a sharp up or down tilt? typing on phones does the same thing.

      3. basic rehab program, but put more emphasis on neck/shoulder than normal.
      a lot of nerve problems are caused by posture at the root nerve in the base of the neck.
      even if you fix the wrist, elbow, shoulder.
      your nerve cannot glide (give slack) to these parts if the neck is still tight.
      it's not a one size fix all problem, once you develop nerve problems you must fix everything from point A to point D.

      Finally increase omega 3, vitamin c, and glycine (get more collagen and collagen adjacent benefactors).
      It could be arthritic symptoms that are causing your problem and they should be ruled out, if you reduce the inflammation, you help promote nerve glide.

      • 2 months ago
        Anonymous

        >i have a very slight upward tilt to type, doesn't seem improper. but, i play guitar, i do vidya alot, i do some heavybag stuff. sometimes my finger mobility is limited, and i had a small fracture in my left wrist like 10 years ago that still sometimes flares up and aches. so, i appreciate the information bro thank you

        • 2 months ago
          Anonymous

          hope it works for you man
          i play keyboard, guitar, and all the general activity so i know the pain.

  68. 2 months ago
    Anonymous

    it's so fricking weird do have lats
    like you poke where your ribs should be and there's muscles instead

  69. 2 months ago
    Anonymous

    Anons I need some insight here.
    About 3 weeks ago I was benching 250 3x5.Got sick and was out for about 10 days.Bench went down to 245 for 3x3.Benched again a week later and I could only do 230 for 1.Been eating well and resting up.
    Wat do?

    • 2 months ago
      Anonymous

      >Got sick and was out for about 10 days
      There's your answer. If I need to skip even 1 week in the gym my numbers go down. Being out almost 2 weeks *and* getting sick? You best believe I'd lose strength

      • 2 months ago
        Anonymous

        Damn that's rough.Was consistently adding 5lbs every 2 weeks on bench too.Making progress felt great but that much of a strength loss is a little discouraging.We're getting to 315 bench this year anyway lads anyway.WAGMI

  70. 2 months ago
    Anonymous

    How will I know when I'm not DYEL anymore
    Also where can I learn lifting terminology I have no idea what stuff like 3pl 1/2/2/3 means

    • 2 months ago
      Anonymous

      When you see stuff like 1pl/2pl/etc, that means how many 45lb plates are on each side of the barbell. 1pl is 135lbs, 2pl is 225lbs, etc etc. The 1/2/2/3 stuff is the 4 major lifts: OHP/bench press/squats/deadlifts (in that order), and how many plates you're currently lifting at each. The 1/2/3/4 is a golden club so to speak. It's where you've finally "made it" in the eyes of enthusiasts/gym rats/etc.
      >Also where can I learn lifting terminology
      You just pick it up after a while. List stuff you don't know and we'll explain.

      • 2 months ago
        Anonymous

        Damn thanks a million for the detailed explanation. Honestly that was the biggest thing I've been hung up on and don't know if there was more I hadn't seen yet. I only somewhat recently started lifting with a friend in his garage and we've only got 2 45lb plates with a myriad selection of smaller ones so it's never really come up lol. And just to check, pl8 is still plate right...
        Also I'll come back if I see anything new tyty!

        • 2 months ago
          Anonymous

          >And just to check, pl8 is still plate right
          Yes. "eight" is pronounced "ate", so "pl"+"8" gives "plate". Just internet shorthand.

  71. 2 months ago
    Anonymous

    Is there a decent 3-day aesthetics routine? I will run 4-5x a week, so I don't have a lot of time for weights
    6'3/193cm, 205lbs/93kg, 14%bf or so atm

    • 2 months ago
      Anonymous

      fullbody but with lifts you consider ones that will give you "aesthetics"

  72. 2 months ago
    Anonymous

    im 176cm, gained about 10kg up from 72kg to 81kg in the last 6ish months
    while eating more
    and training 4 days a week high volume compounds

    should i lose the same amount of weight now on a cut
    or
    would that be bad in terms of losing muscle?

    • 2 months ago
      Anonymous

      >should i lose the same amount of weight now on a cut
      It depends on how much BF% you started at, but generally the answer would be no, as normally you would gain both muscle and fat, and if you lost the same weight you gained, it would sound like you'd be losing both muscle and fat. Keep in mind you will lose *some* muscle on a cut, as that's just the nature of the beast when on a caloric deficit, just make sure you're getting plenty of protein to offset this as much as possible. Typically people bulk for a set period and then cut until they can see their abs again (which would put them around 11-12% BF. Not "shredded" but decent). Rinse/repeat.

      • 2 months ago
        Anonymous

        at around 22% i just felt overly weak and wanted to get my strength numbers up more
        okay yeah i figured, i'll have to keep doing cut/bulk cycles then but so be it

  73. 2 months ago
    Anonymous

    Thoughts on Alternating diet i.e.

    On a cut
    >4-6 weeks cutting Calories
    >1 week maintenance
    >4-6 cutting
    etc.

    Respective with bulking Calories?

    • 2 months ago
      Anonymous

      that is how you should cut a week maintenance after 5-6 weeks of a cut but with bulking you don't have to

      • 2 months ago
        Anonymous

        >a week maintenance after 5-6 weeks of a cut
        what would be the purpose of that

        • 2 months ago
          Anonymous

          getting adjusted to your new weight and making the cut easier plus people recommend it so I guess it's good but not necessary

      • 2 months ago
        Anonymous

        Thought so, i heard it in a dr mike video just wanted some other opinions on the matter
        Cheers

  74. 2 months ago
    Anonymous

    Esotetic Jahnism is a meme blast from the past Christ

  75. 2 months ago
    Anonymous

    What are some good or even impressive numbers on isolation lifts like db curls, tri extensions, lat raises, chest flies? The lifts that usually dont get mentioned when talking about weights. I dont mean to start ego lifting, just would like to compare

    • 2 months ago
      Anonymous

      Completely depends on sets/reps. I can curl 55s for ~6 reps, but I do 30s for 12 reps

      • 2 months ago
        Anonymous

        Well, i was thinking about in 8-12 range. Im doing all the aforementioned exercises with 16kg, so it would be nice to know which are lacking more.

    • 2 months ago
      Anonymous

      https://strengthlevel.com/strength-standards

      • 2 months ago
        Anonymous

        my man

      • 2 months ago
        Anonymous

        >Intermediate DB shoulder press is 71lbs
        71lb dumbbells in each hand? Or is this the combined weight? That seems really fricking high

        >Elite 132lbs
        Man people view 120lbs DB bench as a milestone, I don't know anyone who can shoulder press more than they can bench. Am I fricking crazy?

        • 2 months ago
          Anonymous

          Selection bias. How many people have you seen NOT performing weighted chin ups at your gym? Do you think those people input their results?

          • 2 months ago
            Anonymous

            I mean fair enough, but those weights seem excessive.
            I think I'm somewhat strong, and I cap out at 55lbs DB press for 10 reps. I've done 60, but can't finish the set, so I haven't gone higher.
            I certainly wouldn't call myself Advanced or Elite, but the novice mark seems inaccurate.

            Idk maybe my egos bruised, but I certainly don't see many dudes, even the huge guys, doing 80+lbs on this lift

            • 2 months ago
              Anonymous

              They're not. I've been to at least 4 gyms, I've never seen anyone perform more than +10kg chin ups unless I encouraged/inspired them to.
              >my egos bruised
              Why? Noobs aren't going to these websites and inputting their results so they'll always be skewed in one direction plus people input higher numbers to see what you need to hit to become advanced which counts towards the total.

        • 2 months ago
          Anonymous

          Its the internet, people can post whatever numbers they want. Or maybe they verify the millions of lifts idk

        • 2 months ago
          Anonymous

          >That seems really fricking high
          no it doesn't, are you a dyel?
          that's like 30kilos which should be easy after like half a year at the gym or less

          I mean fair enough, but those weights seem excessive.
          I think I'm somewhat strong, and I cap out at 55lbs DB press for 10 reps. I've done 60, but can't finish the set, so I haven't gone higher.
          I certainly wouldn't call myself Advanced or Elite, but the novice mark seems inaccurate.

          Idk maybe my egos bruised, but I certainly don't see many dudes, even the huge guys, doing 80+lbs on this lift

          >I think I'm somewhat strong,
          think again
          >and I cap out at 55lbs DB press for 10 reps
          there are zoomers at my gym that rep that weight

        • 2 months ago
          Anonymous

          >That seems really fricking high
          remember it's a 1rm and that website also classifies intermediate as someone who has been lifting for at least 2 years. it seems reasonable to me.

  76. 2 months ago
    Anonymous

    I missed out on my protein goals for two days in a row due to some family drama bullshit I had to deal with. I simply didn't have time to cook or eat enough. Will this have a negative impact on or am I just being hyper-neurotic? I tell myself that people do fasts for longer and don't lose muscle so I think I'm just freaking out for no reason.

    But still, some assurance from ISTizens would help.

    • 2 months ago
      Anonymous

      >Will this have a negative impact
      >and don't lose muscle
      you won't either
      stressing about minor stuff like this is gonna have a bigger effect than a bit too little protein

      • 2 months ago
        Anonymous

        Unless you are close to your maximum possible muscle mass for your body, two days of low protein isn't going to matter

        Thanks bros.

    • 2 months ago
      Anonymous

      Unless you are close to your maximum possible muscle mass for your body, two days of low protein isn't going to matter

  77. 2 months ago
    Anonymous

    Pic related is similar to my current body.
    33 M, 176 cm/70 kg.
    I want to start getting leaner and more IST
    So I'm planning on joining a gym.
    For cardio that's easy, running for 30 min and keeping my heart rate above 120.
    But what about weight lifting?
    There are so many programs.
    1. What's an easy to start program to begin with?
    2. How many sets x reps should I do for each?
    3. What weight do I start with?
    4. How much should I increase each week?

    • 2 months ago
      Anonymous

      Most beginners these days seem to start with stronglifts, so that's probably a good place to start for programs.

      If you wanna YOLO and not follow a real program, 3x10 reps will rarely be wrong as a baseline template for a variety of exercises.

      What weight? You want a weight where the first set feels difficult but doable. The second set the last 3 reps should feel very difficult. The last set you want the last 2 reps to have some doubt as to if you will be able to complete them.

      Increase whenever you notice the weight feeling easier at any point in the sets.

    • 2 months ago
      Anonymous

      read the sticky you absolute Black personhomosexual

  78. 2 months ago
    Anonymous

    Wie over ist es für mich?

  79. 2 months ago
    Anonymous

    Anons I've been hitting the gym 7 days for about 3 hours a day for a month straight now

    I burn between 1000-1800 cal a day and aim for 1500 intake. Some days I lift and dont do cardio and eat above maint

    How do you deal with social anxiety? I only like going after midnight

    Also fml I never knew it was so hard to lose 15kilos
    Well not hard but time consuming and long

    • 2 months ago
      Anonymous

      3 hours?! You can have too much of a good thing anon.
      Are you resting for like 5 minutes between your sets? Unless you're moving massive weight with long rest periods there's no reason you need to working out for 3 fricking hours.

  80. 2 months ago
    Anonymous

    Asymmetry: My right side (upper body) is weaker than my left in bench press, curls, overhead press, triceps.

    But my right side is also bigger, more developed and gets more sore after a workout.
    Which side needs extra work?

  81. 2 months ago
    Anonymous

    Can I prolong the use of the weight I have if I do more reps before moving up? Let's say instead of doing 12 on the bench press, will I do 16 before I increase it?

    • 2 months ago
      Anonymous

      ok

    • 2 months ago
      Anonymous

      Of course you can, but you will get to a point where you're going to plateau on your gains unless you add more weight. Also if you're just doing exercises A,B,C over and over you should consider changing things up to keep it interesting and to confuse your muscles a bit.

      • 2 months ago
        Anonymous

        >confuse your muscles
        I swear to god you confused asshomosexuals wouldn’t survive to 20 if it weren’t for modernity

        • 2 months ago
          Anonymous

          Switching up routines has been proven to be effective to continue to realize hypertrophy. It also keeps you from getting bored.

          Is it required? Obviously not. Lifting is lifting.

          But go ahead do the bench/squats/deads every 3rd day for the rest of your life. Chase that PR until your elbows fail.

          • 2 months ago
            Anonymous

            true but saying it confuses the muscles sounds moronic

      • 2 months ago
        Anonymous

        I have the ability to increase the weight, the idea is simply to prolong the weight I use as much as possible before increasing it.

        • 2 months ago
          Anonymous

          there is zero sense “prolonging” anything if you can freely increase the weight. You’re just wasting time doing 16 reps using lighter load

          • 2 months ago
            Anonymous

            The problem is that I have a specific amount of weight because I work out at home. So the idea is to make the most of what I have.

            • 2 months ago
              Anonymous

              Lift what you have until you can do at least 6 reps at higher weight in decent-ish form. Once you can do 6 you should consider it your new baseline instead of using lower load.
              6-12 is the sweet spot for hypertrophy. By the time you can do 16 it starts to be a bit of a cardio workout.

              • 2 months ago
                Anonymous

                ok, thanks, my dude

  82. 2 months ago
    Anonymous

    >every time I try to do the carnivore diet I get really tired and unfocused
    WTF? Am I experiencing carb withdrawal or something?

    • 2 months ago
      Anonymous

      yes believe it or not carbs are an energy source and active people function best when ingesting them. don't do meme diets.

  83. 2 months ago
    Anonymous

    are there any studies on the long term effects of caffeine/preworkout in the 300mg range?

  84. 2 months ago
    Anonymous

    >burn 1200 kcal doing cardio
    Is it stealing my gains if I eat 1200 kcal more than usual to even it out?

    • 2 months ago
      Anonymous

      >>burn 1200 kcal doing cardio
      no you're not

      • 2 months ago
        Anonymous

        a 2 hour bike ride at ~20 kmh burns approx 1200 kcal, what are you on about
        practically everybody that's moderately fit can do it

        • 2 months ago
          Anonymous

          >a 2 hour bike ride at ~20 kmh burns approx 1200 kcal
          AHAHAHAHAHAHHAHAHAHAHAHAHHAA
          HAHAHAHHAHAHAHAHAHAHHAA

          • 2 months ago
            Anonymous
  85. 2 months ago
    Anonymous

    why do i always have to fart so much after my workout but never during? is that due to all the bracing one does during training? or the blood flow going back to mainly your gut after training is over?

  86. 2 months ago
    Anonymous

    What's the weight of an EZ curl bar? Google tells me that they are between 15-25 lbs, but I want to know how much I'm curling. I feel like an EZ bar with 25s on each side is pretty good for curls, but 65lbs total seems shitty

    • 2 months ago
      Anonymous

      most likely 25lbs but why don't you just ask the people that work at your gym or look up the brand of the bar?

  87. 2 months ago
    Anonymous

    Is there any difference between whey protein and whey isolate aside from the macros?

    • 2 months ago
      Anonymous

      whey isolate is whey protein dummy

      if you meant concentrate vs isolate then isolate is a bit better quality and worth it if you can spare the cash

      • 2 months ago
        Anonymous

        >concentrate vs isolate
        Yeah that's what I meant. So isolate isn't more processed/spikes your insulin more or something like that.

        • 2 months ago
          Anonymous

          no it's just a bit better quality than concentrate

  88. 2 months ago
    Anonymous

    will these pointys go away as I build traps/shoulders?
    it's where my clavicle meets my scapulas, and kills when weight rests on them

    • 2 months ago
      Anonymous

      Yeah once you start developing traps and delts it will be the opposite, everything else will start to bulge up on either side of the bone instead

      • 2 months ago
        Anonymous

        cheers 🙂

  89. 2 months ago
    Anonymous

    some of the grips have rubber, can you buy them as an addon to a bar you have or are those sold as one piece?

  90. 2 months ago
    Anonymous

    i used to eat some cooked oats with just water and salt and 3-4 eggs every morning and it left me feeling sluggish during noon, ever since i switched to drinking just a whey shake, eating a handful of walnuts and 1-2 oranges, i feel WAY better.
    is it the eggs or the oats causing this? its incredibly frustrating cuz i love my eggs and oats

    • 2 months ago
      Anonymous

      Some foods take longer to digest than others, oats takes longer than oranges since oats need to be broken down to sugars. Fats also take longer to digest and can slow down carbohydrate digestion if you're eating more fat in eggs than walnuts. You can try spreading it out?

  91. 2 months ago
    Anonymous

    i need a solution for swamp ass
    no matter what i do i still get it

    • 2 months ago
      Anonymous

      adopt a dog

    • 2 months ago
      Anonymous

      shave your crack

  92. 2 months ago
    Anonymous

    What are some good earbuds for fit shit?
    >Completely wireless bluetooth in ear stuff cause brain cancer
    >Wires tangle everywhere and phone needs to be in pocket

  93. 2 months ago
    Anonymous

    If a diet includes animal products, is BCAA supplementation likely to have any positive effect?
    (I got a tub of this shit for free and idk if I should bother taking it)

    • 2 months ago
      Anonymous

      no supplementing BCAA's is useless but if you got it for free you might as well sell it or use it
      BCAA's are just a couple of the amino acids that you get from food anyway

    • 2 months ago
      Anonymous

      BCAA's are useful in one scenario only: fasted lifting on heavy days, particularly during a cut. I lift first thing in the morning and I have noticed a huge difference in recovery during my cut on my leg days when I take BCAA's vs when I don't.

      • 2 months ago
        Anonymous

        Going to agree with this, I bought some BCAA+caffeine thing on Amazon lightning deal solely because I plan to lift while 20 hours fasted in about a week. You have available BCAA if you've eaten protein in the last 12 hours or so

  94. 2 months ago
    Anonymous

    How to lift while fasted ?

    • 2 months ago
      Anonymous

      you don't

  95. 2 months ago
    Anonymous

    What are some good milk product alternatives for someone with a dairy allergy like me? I used onions milk for my protein shakes, that's about it.

    • 2 months ago
      Anonymous

      lactose-free milk?
      also almond milk is better than onions milk I'm pretty sure

      • 2 months ago
        Anonymous

        I said milk allergy, not lactose intolerance. Lactose-free milk is off the table for me as well.

        Any particular reason why almond milk is better?

        • 2 months ago
          Anonymous

          it's not s◯y and I've seen people on the internet recommending it

  96. 2 months ago
    Anonymous

    Can't do a pull or push up, weigh 260lbs now, tips?

    • 2 months ago
      Anonymous

      lift weights and lose weight

      • 2 months ago
        Anonymous

        easy as

    • 2 months ago
      Anonymous

      lose weight

      I said milk allergy, not lactose intolerance. Lactose-free milk is off the table for me as well.

      Any particular reason why almond milk is better?

      personally I hate almond milk, tastes like shitty water. I actually prefer $0 y milk and cashew milk to it by a lot. Macadamia milk is pretty good too but too damn expensive. $0 y is likely the most affordable option in all of them, it doesn't give you breasts like anons freak out about. The amount of estrogen you'd need to consume for it to effect you is far more than anyone on here would willingly do.

      How to lift while fasted ?

      If you're fasting for days, don't. If you're just lifting first thing in the morning in a fasted state (IE: Not having eaten in 8+ hours), just treat it as a normal session.

      What are some good earbuds for fit shit?
      >Completely wireless bluetooth in ear stuff cause brain cancer
      >Wires tangle everywhere and phone needs to be in pocket

      >Completely wireless bluetooth in ear stuff cause brain cancer
      it doesn't but you do you boo

      Is there any reason my failures during lifts are so abrupt? I fail at the bottom of the rep, rather than midway through, like the muscle just loses the strength and tension suddenly. I'm not hurt or injured, but all my failures occur deep into the negative portion of the lift rather than when I am exerting force up or through

      You might be going too deep to the point where you are giving away your leverage. Despite popular belief going too deep is an issue for people. not everyone was built for ass to grass or bar to chest

      • 2 months ago
        Anonymous

        >You might be going too deep
        Truth be told I didn't know this was a thing. I thought you want maximum ROM and to work the muscle with the greatest stretch (that's safe of course)

        For example on DB shoulder press, I go til the dumbbell touches my trap, pull ups from a dead hang, etc
        Sometimes I pause at the bottom but that makes me fail earlier

        • 2 months ago
          Anonymous

          >I thought you want maximum ROM
          That's ideal, but not always possible.

          >it doesn't give you breasts like anons freak out about.
          post nose

          I don't drink alternative milks on the regular, I enjoy plain milk. But, if I was totally allergic and had to choose an alt, the one that makes the most financial sense and doesn't taste like shit is $0 y. If money were not object, I'd heartily recommend macadamia milk or cashew, but that shit is pricey. Post your misinterpreted study if you want, I don't give a shit.

          • 2 months ago
            Anonymous

            >Post your study
            don't need a study to confirm reality

        • 2 months ago
          Anonymous

          It's possible that your muscles are just really weak at max rom, slow down at that spot to work them out more. Also, are you resting enough between set? Not resting enough will cause your muscles to not recover enough energy to do the movement and 'run out of juice' in a sense

          • 2 months ago
            Anonymous

            To be honest I don't time my rests, but I try to keep them short, basically just wait til my muscles stop burning and I catch my breath

            In my head they are about 1 minute, but I could be wrong

            • 2 months ago
              Anonymous

              If you're doing intense compounds, you're going to need 2-4 minutes. Generally, I aim for 4 min for squats/deadlifts, maybe 5 or more if it isn't packed. The fewer muscles you use, the lower the rest time, I rest 3 min max for bench/ohp. 1-2 min is fine for isolation

      • 2 months ago
        Anonymous

        >it doesn't give you breasts like anons freak out about.
        post nose

    • 2 months ago
      Anonymous

      Walk, easiest way to successfully lose weight is simply walk.
      Walk an hour a day, change nothing else. Just walk.

      Afterwords do knee pushups and add squats.
      Congrats.

  97. 2 months ago
    Anonymous

    Is there any reason my failures during lifts are so abrupt? I fail at the bottom of the rep, rather than midway through, like the muscle just loses the strength and tension suddenly. I'm not hurt or injured, but all my failures occur deep into the negative portion of the lift rather than when I am exerting force up or through

  98. 2 months ago
    Anonymous

    What’s the ideal angle for overhead press with dumbbells on an adjustable bench?
    I typically put it in the most upright position, but sometimes I’ll see people do it slightly more opened up.

    • 2 months ago
      Anonymous

      one(maybe two if it's small adjustments) notch down is best instead of fully upright

    • 2 months ago
      Anonymous

      Ideally you'd want the most back support possible, so as far upright as you can without being completely at 90 degrees.

  99. 2 months ago
    Anonymous

    What are the best arm strengthening tendon exercises

    • 2 months ago
      Anonymous

      >tendon exercises
      wut
      just do normal exercises with weights your muscles can handle and your tendons will adapt
      you muscles won't overpower your tendons unless you're roiding

      • 2 months ago
        Anonymous

        I got a tendon injury once
        not that bad to get surgery but i still feel it
        i know there are tendon strengthening exercises out there bro thats why i ask

      • 2 months ago
        Anonymous

        i dont use steroids either bro

    • 2 months ago
      Anonymous

      Bump

      • 2 months ago
        Anonymous

        homie it's been 15 minutes, relax.

    • 2 months ago
      Anonymous

      super slow curls in the bottom half of the ROM. that's where stress is on the tendon the most so it will force it to grow. if you're just starting off you're gonna get awful tendonitis for the first week so just start light

      • 2 months ago
        Anonymous

        thanks bro ill start doing them
        (do you know if there are other methods in general or should i just sticks to light curls for now)

  100. 2 months ago
    Anonymous

    How do I improve my squat depth, any guides?

    I broke my ankle years ago and since then my right ankle doesn't flex properly. Is using squat shoes a good solution?

    • 2 months ago
      Anonymous

      kneesovertoesguy
      and squat shoes or putting a plate under your heels as a temporary solution

      • 2 months ago
        Anonymous

        Thank you

        • 2 months ago
          Anonymous

          *you're one rep max
          but still good job on mission complete

  101. 2 months ago
    Anonymous

    Buzz it? I can’t brow a beard. Cursed genetics. I’m 25

    • 2 months ago
      Anonymous

      der coomer if he real
      yes shave it off

    • 2 months ago
      Anonymous

      >Cursed genetics.
      Maybe but your lifestyle is probably not good.

      • 2 months ago
        Anonymous

        > only work part time in minimally stressful job
        > eat whole foods in a surplus
        > sleep 9 hours
        > work out 6x a week

        What am I fricking up?

        • 2 months ago
          Anonymous

          >> eat whole foods in a surplus
          This doesn't guarantee you're actually meeting YOUR nutrient targets, it just increases the likelihood. You could also have an unusually high requirement for one or more nutrients that you can only meet using a supplement that's drastically impairing energy metabolism. Obviously your type of baldness has a genetic basis but hair is one of the first, if not the first thing to fall apart after your energy metabolism is not good/ you begin to deteriorate.
          >> sleep 9 hours
          That's actually a sign of suboptimal health. You could only need 6 h or even less if sleep and other factors were optimized.
          >> work out 6x a week
          Maybe this is too much.

          There are many other things you're probably missing or not doing good enough.

        • 2 months ago
          Anonymous

          It's genetics dude. Did your grandpa on your mom's side lose his hair young?

  102. 2 months ago
    Anonymous

    What do you guys think of my Arm and Shoulder day? Anything you would change?

    All workouts are in order. All lifts are 4x10

    >Chin ups/weight assisted chin ups super set with dips
    I do unassisted until failure (usually 3-4) then finish with assist.
    >Tricep pushdowns (rope)
    >DB shoulder press
    >Ez bar standing curl
    >skull crushers
    >DB lateral raises
    >DB front raises
    >Hammer curls
    >Single Arm DB Tricep Extensions
    >Reverse fly (pec Dec)
    >Cable curl (straight bar)
    >Barbell wrist curl
    >DB shoulder shrugs

    That's 4-5 lifts per muscle, excluding forearms which gets 1

    • 2 months ago
      Anonymous

      >all delt exercises
      save till last
      but 12 sets of triceps seems excessive in one workout
      do you do this day multiple times a week?

      • 2 months ago
        Anonymous

        Yea, usually once per week. Because I break up lifts with martial arts (don't have time to do both in the same day) Saturday doubles up on some workout, depending on the week
        >Monday - Jiu jitsu / wrestling
        >Tuesday - Chest + Back
        >Wednesday - Jiu jitsu / wrestling
        >Thursday - legs + abs
        >Friday - Arms + Shoulders
        >Saturday - jiu jitsu / wrestling + Chest + Back
        >Sunday - Rest

        way too many exercises for an isolation day.

        But I thought you need sufficient volume for hypertrophy, and 5 lifts per muscle seems reasonable. What should I be looking at?

        • 2 months ago
          Anonymous

          >abs day
          kek
          >But I thought you need sufficient volume for hypertrophy
          yeah but not all in one workout
          are you recovering from your lifiting? are you progressively overloading? are you dyel?

          • 2 months ago
            Anonymous

            >Are you recovering?
            Yes? I mean I'm sore for a day or two, but I stay healthy uninjured
            >Progressive overload
            I increase the weight each set of the 4x10, and the next day I will go up to a higher starter weight if it was too easy. Example I started at 55lbs for DB incline bench last week and ended at 70. This week I started at 60 and ended at 70. 75lbs was too heavy and I failed at the fourth rep.
            >Are you DYEL
            I am a fat boy. I started at 268 about 8 months ago, now I'm down to 210. I was on a very aggressive cut (800kcal / day) but I've increased my calories in exchange for my exercise since my lifts and martial arts were suffering. Now I'm at 1500 kcal/day and I feeluch better and notice slow but steady progress in my lifts

            >Ab day
            I just do 40 situps, 4 1 min planks and 40 hanging leg raises

            • 2 months ago
              Anonymous

              >Example I started at 55lbs for DB incline bench last week and ended at 70. This week I started at 60 and ended at 70. 75lbs was too heavy
              ???? what are you doing?
              > I started at 268
              without height this tells me nothing
              >I just do 40 situps, 4 1 min planks and 40 hanging leg raises
              no way people actually do this

              • 2 months ago
                Anonymous

                You don't offer enough context in your questions
                >????
                If a lift is too easy for 10 reps I increase the weight during the next lifting day, so that each set of the lift I am risking failure near the end of the lift.

                So if 55lbs for 10 reps on week 1 was easy (no risk of failure), next week I will start with 60lbs for my first set. Each set within the 4x10 I increase the weight so my DB incline looks like
                >Set 1
                55lbs
                >Set 2
                60lbs
                >Set 3
                65lbs
                >Set 4
                70lbs

                Last week, 75lbs on the 4th set was too heavy, so I reverted to 70lbs and finished the set. Is this not literally progressive overload

                >No way people do core exercises
                I don't understand

              • 2 months ago
                Anonymous

                >Is this not literally progressive overload
                I guess if you're getting stronger week to week it is but in a very very strange and silly way
                >I don't understand
                >be fat and I assume short
                >do core exercises
                if it's for the martial arts I suppose it's fine but still could be structured better

              • 2 months ago
                Anonymous

                I'm 5'10 which I know on the Internet is midget height
                Grappling requires a lot of core strength, I have lost a number of matches because my core wasn't strong enough at the time. So I am trying to rectify that. Also a strong is needed (I am told) for lifts such as squat, OHP and some others so it makes sense to train core like I would anything else

                >If you are getting stronger week to week
                I won't pretend I don't plateau. I've been stuck at 60lb DB shoulder press and incline bench for about two weeks. But my understanding is that plateus happen to everyone, eventually I break through

                [...]
                so you started at 55lbs and next week started with 60lbs and both weeks 70lbs was too heavy?
                >Is this not literally progressive overload
                no

                70lbs on the 4th set risks failure on the 8th or so rep
                On the second week I tried to 75lbs on the 4th set but failed on the 4th rep. So I concluded that weight is too heavy and finished the set using 70lbs, so as not to cheat the number of reps or ego lift

              • 2 months ago
                Anonymous

                >70lbs on the 4th set risks failure on the 8th or so rep
                so you start of with a weight that is too light and end on one that is too heavy
                just don't complain about lack of results

              • 2 months ago
                Anonymous

                How are you supposed to start at a weight that represents failure on the first set? You'll never actually complete the whole set of 3x10 or whatever you are doing

                Even starting strength represents some percentage of your 1RM that increases each set

              • 2 months ago
                Anonymous

                >failure on the first set?
                you do not take the first set to failure

              • 2 months ago
                Anonymous

                Because you are using a weight that is low enough for you to successfully complete the set... Which is literally what I said and you claimed it was wrong

                Please explain your position because I cannot follow it

              • 2 months ago
                Anonymous

                explain to me why you are using a different weight on every set

              • 2 months ago
                Anonymous

                What is Pyramid Weight Training
                https://www.mdpi.com/2673-8392/1/2/35

                I have a link to a study but it exceeds the character limit of IST

            • 2 months ago
              Anonymous

              You don't offer enough context in your questions
              >????
              If a lift is too easy for 10 reps I increase the weight during the next lifting day, so that each set of the lift I am risking failure near the end of the lift.

              So if 55lbs for 10 reps on week 1 was easy (no risk of failure), next week I will start with 60lbs for my first set. Each set within the 4x10 I increase the weight so my DB incline looks like
              >Set 1
              55lbs
              >Set 2
              60lbs
              >Set 3
              65lbs
              >Set 4
              70lbs

              Last week, 75lbs on the 4th set was too heavy, so I reverted to 70lbs and finished the set. Is this not literally progressive overload

              >No way people do core exercises
              I don't understand

              so you started at 55lbs and next week started with 60lbs and both weeks 70lbs was too heavy?
              >Is this not literally progressive overload
              no

    • 2 months ago
      Anonymous

      way too many exercises for an isolation day.

    • 2 months ago
      Anonymous

      >4-5 lifts per muscle,
      twice as much as is necessary imo

  103. 2 months ago
    Anonymous

    what are the optimal, if any, lifts for giving an impression of a wider pelvis?

    • 2 months ago
      Anonymous

      cutting and those hip adductor machines

  104. 2 months ago
    Anonymous

    What is the lowest number of bodyweight exercises you could do that would cover your whole body?

    • 2 months ago
      Anonymous

      3?
      squats pushups pullups but I might be forgetting something

      • 2 months ago
        Anonymous

        crunches I guess for abs. also may as well swap pull ups for chin ups so you can hit bicep

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