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QTDDTOT
Questions that don't deserve their own thread

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  1. 1 month ago
    Anonymous

    so what does creatine do? from what i can tell its basically
    >10% extra reps
    >10% extra recovery
    >10% extra muscle water weight
    >but 10% chance to go bald (if your genes are bad or whatever)
    is that it?

    • 1 month ago
      Anonymous

      Occasional extra rep and slightly better pump in my case.

      Do you think 185lb at ~12%bf at 5'11" is achievable natty? I've been 185lb at ~18%bf and 165lb at ~12%. I think 185lb lean would be a great goal to set but not sure if it's realistic.

      If you don't mind most of it being on your legs and being in your 30s when you do it, yeah.

    • 4 weeks ago
      Anonymous

      placebo

    • 4 weeks ago
      Anonymous

      do NOT

  2. 1 month ago
    Anonymous

    Do you think 185lb at ~12%bf at 5'11" is achievable natty? I've been 185lb at ~18%bf and 165lb at ~12%. I think 185lb lean would be a great goal to set but not sure if it's realistic.

    • 1 month ago
      Anonymous

      Yes, it's very realistic.

  3. 1 month ago
    Anonymous

    >do shitloads of walking on holiday
    >feel slight 'tearing' over time in one ankle (not painful though)
    >when i rub it it feels strange
    I'm going to wait a week or so but is this a possible injury? My lifts don't feel affected by it so far

    • 1 month ago
      Anonymous

      Do you feel anything walking on it now?

      Who do I go to to find out what this muscle related pain is? What kind of practician?

      Orthopedic Doctor

      • 1 month ago
        Anonymous

        No pain when I walk, it feels slightly tender if I rub it

      • 1 month ago
        Anonymous

        Thanks, that's the name. Strangely enough they're only available via the hospital here.

  4. 1 month ago
    Anonymous

    Who do I go to to find out what this muscle related pain is? What kind of practician?

  5. 1 month ago
    Anonymous

    i hurt my back doing ohp, how can i make sure that doesnt happen again? what muscle do i need to tense?

    • 1 month ago
      Anonymous

      core and glutes

  6. 1 month ago
    Anonymous

    How do I get into contact with Harvard or similar scientists whom might be interested in studying me, as I believe my body might be proof that testosterone is not as important as people think for building muscle.

    • 1 month ago
      Anonymous

      https://www.harvard.edu/contact-harvard/

  7. 1 month ago
    Anonymous

    can i just do lat raises and bi/hammer curls every other day independant from my actual program?
    i have dumbbells at home and the dumbbell area at my gym is way too fricking full for me to bother so i just frick off after finishing my compounds
    or would it interfere too much with, say, rows or ohp if its up the next day or the day before was ohp/rows/pulldowns?
    i feel like ineed more frequency on my side, rear delts and biceps (i just blast triceps 2x a week on my upper days anyway)

  8. 1 month ago
    Anonymous

    why do i feel so good in the morning when im in a fasted state but feel like shit once i eat ANYthing, doesnt matter the food composition. anytime i start to eat sth i feel tired and sluggish afterwards.
    my diet is clean but this makes me go OMAD or some shit (im doing a 200-300kcal bulk) so doing that is not feasible long term, what do i do? am i just destined to drink all my calories or some shit until the evening?
    ive tried eliminating all kinds of foods (or macronutrients) to test shit out but it all feels the same (bad), only thing that makes me keep my energy levels up is not eating anything and just drinking water in the morning

    • 1 month ago
      Anonymous

      Have you tried drinking bonebroth for a while? Or just steak? If all foods cause such a severe problem, it might be worth talking to a doctor.

  9. 1 month ago
    Anonymous

    Been failing max deadlifts at lockout. Are RDLs a good way to get my hips stronger & fix this?

    • 1 month ago
      Anonymous

      No, practice above the knee rack pulls.

      What actually helps with ankle pinching during dorsiflexion? it's wrecking my ankle mobility and therefore my squats

      Elevate the heels until your body builds mobility. May take months so be patient.

      • 1 month ago
        Anonymous

        I have squat shoes is that enough elevation or do I need more ? Thanks by the way

        • 1 month ago
          Anonymous

          As long as you don't get buttwink, you're good.

          i do heavy close grip chinups (4-6 rep range, 3 sets with a 4th backoff set with a band) as my main heavy bicep exercise, i know youre supposed to do a heavy bicep isolation on arm day first but theres nothing that comes as close to my bicep burning hell like after im done with these, is that fine to do as my main bicep movement even though its back + bis? i do 4 sets of curls later in the workout after im done with 4 sets of tris and 4 sets of side delts

          It'll take you far but you won't have big arms without isolations.

          Anyone remember the good ratios for your mainlifts? Was it 1x BW ohp, 1.5x bench, 2x squat, 3x DL?

          0.9 for OHP, 1.3 for BP, 2x for squats, 3x for DL.

          is my routine ok?
          chest and shoulders
          incline dumbell press 4×8-12
          dips 3x5-8
          chest pullovers 3×8-12
          dumbell shoulder press 5x8-12
          lateral raises 4x10-15

          arms
          standing bicep ez curls 4x10-15
          incline bench curls 3x8-12
          hammer curls 3x6-12
          tricep pushdown 4x10-15
          tricep cable pullover 4x8-12

          legs
          BSS 3x8-12
          Leg press 4x8-12
          hipthrust 3x8-12
          calf raises 5x12

          back
          chinups 4x8-12
          dumbell rows 4x8-12
          isolated rows 3xfailure
          facepulls 4xfailure

          Looks good. Rear delt flyes might be helpful depending on how you row. 3 bicep intensive exercises in a row seems weird. I'd change the arm day a bit:
          standing bicep ez curls 3x6-10
          tricep pushdown 3x6-10
          incline bench curls 3x10-15
          overhead triceps extensions 3x10-15
          hammer curls 3x6-12

    • 1 month ago
      Anonymous

      see picrel

      When doing a exercise like a Bulgarian split squat, should you take a break when swapping to the other side. If so how long?

      no, you only rest once you've done the reps for each side

      • 1 month ago
        Anonymous

        >no, you only rest once you've done the reps for each side
        Ty. This will speed up things

  10. 1 month ago
    Anonymous

    What actually helps with ankle pinching during dorsiflexion? it's wrecking my ankle mobility and therefore my squats

  11. 1 month ago
    Anonymous

    blood test results came back
    >no issues with prostate, thought it was enlarged
    >testosterone level is fine
    yet my erections have become weak as frick
    is it all in my head?

    • 1 month ago
      Anonymous

      I thought erection problems were a result of blood flow problems not testosterone or hormones.

      • 1 month ago
        Anonymous

        Blood pressure? Cardio health? Are you just a fat sack of shit?

        I live a pretty sedentary lifestyle but I'm lean. I do calisthenics and try to run every week
        are there any particular exercises I could do to strengthen my pelvic region maybe?

    • 1 month ago
      Anonymous

      Blood pressure? Cardio health? Are you just a fat sack of shit?

  12. 1 month ago
    Anonymous

    Everytime I do bench press my collarbone area starts clicking towards the end of each set. Is this just a form issue most likely?

  13. 1 month ago
    Anonymous

    Are tricep kickbacks really that bad? I've been doing them for two months and have seen progress but looking online I now see everyone says they're shit and for women. If they're bad what is an alternative?

    • 1 month ago
      Anonymous

      Overheads. You want to stretch the muscle farther than kickbacks allow for. Kickbacks aren't bad, they're just not optimal according to modern wisdom/research.

      • 1 month ago
        Anonymous

        Thanks mate, cable or dumbbell?

        • 1 month ago
          Anonymous

          Either. Whatever you feel like. Can vary the grip with cable attachments, but dumbell or even a plate or ezcurl bar is always fine.

    • 1 month ago
      Anonymous

      If they are working for you keep doing them. Frick what other people think.

  14. 1 month ago
    Anonymous

    >Get a stationary bike from a friend
    >Start biking pretty religiously while on zoom calls or whatever
    >Losing weight
    >Tell a friend of mine who is into marathons
    >"Well, that's good I guess, but bikes cause dick problems"
    >Google it
    >It seems like all the focus is on mountain biking (dick problems because injury)
    >Some not very strong science on "heat = bad for sperm"
    >Urologists seem to be in the middle of "there isn't really a good casual relationship here, but it's probably better to be a fit biker than a fat non-biker fertilitywise"
    Thoughts? Like, from what I've read I would've just bought something else, but I got a free bike. So...

    • 1 month ago
      Anonymous

      Get a saddle with a cut out in the reduce pressure on your perineum.

      • 1 month ago
        Anonymous

        Is that good enough? It looks like most saddles are made for actual bikes, but I'm guessing 90% of shit is interchangeable for a stationary

        • 1 month ago
          Anonymous

          Depends on the bike, have a look. Cycling is great cardio and low impact too.

          • 1 month ago
            Anonymous

            That's fair, I'm really in this debate of
            >I could get a new seat (Cheap, helpful, at least not harmful)
            >I could get a recumbent bike or something or just new cardio equipment all together
            The reason it really has to be stationary is I live in an area where 60% of the year outside is just not viable.

            • 1 month ago
              Anonymous

              Recumbents are for fat people or young women who don't want to exercise

              • 1 month ago
                Anonymous

                If stationary bike isn't an option, I really see like 4 options
                >Elliptical
                >Stair-master
                >Treadmill
                >Rower
                And all of them are a shit ton heavier and have their own problems.

  15. 1 month ago
    Anonymous

    >have 3 pieces of these for dinner on two different days (not the Po Boy, just the chicken)
    >on both occasions get absolutely horrific stomach pain in the middle of the night and then have to take weird shits that come out looking like strings
    >no other food in my life has made me experience this before
    Any idea what the ingredient/s could be that are causing this so I can avoid it in all future foods I eat? I cooked the things according to instructions so that shouldn't be a problem

    • 1 month ago
      Anonymous

      Just don't eat them. There's a protein bar that I now avoid even if it's cheap and tastes nice as it gives me stomach ache and explosive shits.

    • 1 month ago
      Anonymous

      Have you considered that perhaps that bag of chicken has something wrong with it?

  16. 1 month ago
    Anonymous

    when doing legpress i get lactic acid buildup so quick its within 5 reps. what causes this and how can i mitigate it? im able to do 20+ reps fighting thru the acid but it never feels like i can hit failure

    • 1 month ago
      Anonymous

      Up the weight so you don't have to do 20 reps. Either way, your legs will always start burning around 5 reps.

  17. 1 month ago
    Anonymous

    When doing a exercise like a Bulgarian split squat, should you take a break when swapping to the other side. If so how long?

    • 1 month ago
      Anonymous

      It doesn't matter. As long as you are completing your sets and going to failure.

    • 4 weeks ago
      discord.gg/QER44TWj

      Alternating legs with each rep works best

  18. 1 month ago
    Anonymous

    Whats the best way to strengthen my core without deadlifts? I snapped my shit up in my back, bulging disc, and the best way to manage that is having your core do most of the work for your spine, so how do i get that? or is it really all just deadlifts all the way down, and i should work on light weight deads on the way back up

    • 1 month ago
      Anonymous

      Hanging leg raises

  19. 1 month ago
    Anonymous

    How do you fix a double chin? Already pretty low bodyfat and still have it

    • 1 month ago
      Anonymous

      Are you that guy on /adv/?

      • 1 month ago
        Anonymous

        if you mean htgwg, then yes

  20. 1 month ago
    Anonymous

    i fricking hate polyester and found out that my bed has it but i'm too broke to try getting a new bed, especially the cotton/linen/wool kinds.
    would a bed topper solve this or at least expose me to less shit from it?

  21. 1 month ago
    Anonymous

    Any anons have any experience making friends/social contacts through martial arts/running clubs and events? I'm trying to be more outgoing/social since I usually train on my own but have 0 experience in boxing and aren't the best runner, is it a good way to make friends or at least have regular social contact?

    • 4 weeks ago
      Anonymous

      I don't personally but a friend of mine actively tried to do this for a few years and had only moderate success (casual acquaintances, buddies he only does martial art stuff with). He said the biggest difficulty is if you join a small club/dojo, people will already have been training together for years, some even since childhood, making it difficult to carve a spot out for yourself. Another obstacle, this time in a different, pro-oriented muay thai club, is being too much of a beginner to be seen as anything other than dead weight for people tryharding the sport.

      He's kept up the martial arts stuff seriously for 10 years now, but I haven't seen him make any long-term friends there yet.

  22. 1 month ago
    Anonymous

    What's an easy way to tell if I'm gaining from each gym lifting session?

    I'm at the point I use the max stacks on most of the machines and anything over I just get light headed from lifting

  23. 1 month ago
    Anonymous

    are my rear delts too underdeveloped if i cant seem to place the bar on them for low bar squats? am i moronic?
    i made sure to slightly move my neck forward so th ebar doesnt feel as imbalanced too but it didnt seem to help.
    i can get the bar into position for high bar just fine but i really want to learn how to do low bar

  24. 1 month ago
    Anonymous

    Why the frick are benches so mother fricking expensive

  25. 1 month ago
    Anonymous

    Anyone have any experience with GVS's routines, the 3-day one specifically? How long do the sessions generally take? And can they be combined with running?
    Pic related

    • 1 month ago
      Anonymous

      I don't have any experience with it but if you're doing around 10 lifts/20 sets I imagine that would take 1.5-2 hours.
      >can they be combined with running?
      every single program can be combined with running, just do it on your rest days.

      • 1 month ago
        Anonymous

        I don't want to spend too long in the gym due to also running 5-6x a week. What routine would be well suited for looking good but won't take too long per session?

        • 1 month ago
          Anonymous

          You can superset a lot of those together and most are only 2 sets. One hour tops.

          • 1 month ago
            Anonymous

            What would you superset?

            • 1 month ago
              Anonymous

              I'm sure you'll find more as you do it.

        • 1 month ago
          Anonymous

          Do a Bro-Split.

  26. 1 month ago
    Anonymous

    can I drop hammer curls when I'm strong enough to do Chinups? cause I did some negatives and holy frick my forearms were pumped and I could barely rep the bar on normal barbell curls

  27. 1 month ago
    Anonymous

    A1 - B1 - C - A2 - B2 - C - X

    A1
    Barbell Back Squat Warmup + 3x8
    Barbell Bench Press Warmup + 3x8
    Pulley Pulldowns Warmup + 3x8
    Preacher Curls 3x10
    Leg Extensions 3x10
    Stand&Seated Calf Raises 3x10

    B1
    Barbell Overhead Press Warmup + 3x8
    Conventional Deadlift Warmup + 1x5
    Barbell Bent Over Rows Warmup + 3x8
    Unilateral French Press 3x10
    Cable Lateral Raises 3x10
    Cable Triceps Extensions 3x10

    C
    Leg Raises
    Heel Touches
    Plank
    Mobility Work for Squat & Shoulders

    A2
    Barbell Back Squat Warmup + 3x8
    Barbell Bench Press Warmup + 3x8
    Pulley Pulldowns Warmup + 3x8
    Dumbell Hammer Curls 3x10
    Romenian Deadlifts 3x8
    Wirst Curls&Extensions 3x10

    B2
    Barbell Overhead Press Warmup + 3x8
    Conventional Deadlift Warmup + 1x5
    Incline Barbell Bench Press Warmup + 3x8
    Unilateral French Press 3x10
    Cable Lateral Raises 3x10
    Face Pulls 3x10

    Is this OK for someone who is 85kg and going to cut to 75kg in 3 months?

  28. 1 month ago
    Anonymous

    how much will my lifts fall by on a cut? i finally worked my way up to a 2pl8 barbell row, and id fricking hate to drop all the way back down to 1 just so i can look pretty at the beach. would i need to make it to like 2.5pl8 to ensure that im still do 2pl8 reps after cutting?

    • 1 month ago
      Anonymous

      depends on how long and hard you cut but in my experience I tend to drop about 5-10kg on heavy compounds. it's not a big deal though as you gain the strength back quickly once you start eating normally again, despite your body weight being lighter.

  29. 1 month ago
    Anonymous

    Friend has a wedding in 5 months. There's gonna be a lake and I wanna be able to mog everyone there. I'm lifting now, but when should I start cutting?

    • 1 month ago
      Anonymous

      3 months ago.

    • 1 month ago
      Anonymous

      how fat are you right now

      • 1 month ago
        Anonymous

        About 180

        • 1 month ago
          Anonymous

          that doesn't tell me anything. are you 180 at 6'5 or 5'6? what's your body fat percentage? how much weight do you think you have to cut?

  30. 1 month ago
    Anonymous

    food to make for when i get home from work that will still let me keep getting gains but lower my body fat

    • 1 month ago
      Anonymous

      Lemon pepper chicken with mashed potato and some greens like peas or broccoli.
      Chicken salami pineapple pizza.
      Ground turkey + beans burrito.
      Gyros plate.
      Whey oat banana pancakes.
      Eggs and turkey bacon with toast.
      Sweet and sour chicken stir fry.
      A steak and a potato.
      Chicken and a shredded carrot and tomato stir fry.
      Airfried chicken and coleslaw.

      • 1 month ago
        Anonymous

        thanks anon

  31. 1 month ago
    Anonymous

    Will my gains be better if I eat 30g more protein?
    The reccomendation is at least 1.2g per kg of bodyweight, but I am morbidly obese, 150kg and at least 40kg overweight for my frame.
    Would my gains be significantly better if I ate 180g of protein a day instead of the 150g I am doing now?

  32. 1 month ago
    Anonymous

    Really need to work on posture and right side of body curves more in. What I mean is that my right scapula is clearly more "displaced out" and my right ankle is weaker and lean to the left side when walking (and right trap feels way tighter). What are some things I can do to improve?

    right now at gym just trying to get into a habit and I've graviated to fixed seated pulldown, assisted pullup, seated leg press, back extension machine and barbell squats.
    scapula feel particularly great after assisted pullups and dips. but also think my ankles need more work. would any of the pulleys be good? like for ankles and scapula?

    • 4 weeks ago
      Anonymous

      Deadhangs every day. Wide grip deadhang to really stretch the shoulder muscles.

      • 4 weeks ago
        Anonymous

        thanks. when I finished on the assisted pullups I would just hang for a bit and it would always feel great. I'll make sure to do them a lot more and try to do unassisted when I can.

  33. 1 month ago
    Anonymous

    This is a long shot but does anyone have any recommendations for any exercises that can help with saggy boobs? I lost a lot of weight and maybe saggy isn't the right word, but they look deflated and sad and I'm kinda down about it.

    Not sure if lifts can help it at all really, not sure if there's any kinds of supplements I could take either

  34. 1 month ago
    Anonymous

    How do I maintain energy for my workouts? I’ve been struggling with keeping myself full even though I’m eating a lot, but when I get to my workout I still feel hungry and therefore lack energy.

    • 1 month ago
      Anonymous

      Eat a banana after the big movements.

      This is a long shot but does anyone have any recommendations for any exercises that can help with saggy boobs? I lost a lot of weight and maybe saggy isn't the right word, but they look deflated and sad and I'm kinda down about it.

      Not sure if lifts can help it at all really, not sure if there's any kinds of supplements I could take either

      Are you a woman? If so, there's an infograph about making your breasts bigger but we'd need to know what we're working with to give you precise answers.

      • 1 month ago
        Anonymous

        Yeah I am. Where's the info graph? Did I miss it somewhere?

        I don't really want to make them bigger, just fuller. If I try to explain its like they are full at the bottom but empty on top. They're so empty they lie almost flat at the top. They look big and perky in a bra but as soon as it comes off its terrible. I feel like it would be really disappointing if I ever manage to get another bf.

        • 1 month ago
          Anonymous

          It gets posted every now and again. Ask for it here or create another thread.
          Well, if they get bigger then they'll fill up, right? Alternatively you could get fat again. Large saggers are great imo.

          Never lifted. Found a program called Tactical Barbell, which centers on a balance between strenght and endurance training for conditioning, i like it for that.
          Found also Stronger by Science, they promise youll get stronger, by science.

          Does any of you guys know if these are legit programs or have tried them? If these are bad choices, what program do you recommend for someone that never lifted?

          All routines work well with new lifters as long as they're not pants on head moronic. Stop thinking about it and just do it.

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

          I need recommendations for building these because I'm sick of back pain and getting these strains regularly.

          Allow a stretch and use a bit of momentum on your cable rows. I found RDLs to work them as well but that might not work for you.

          • 1 month ago
            Anonymous

            Ill do it thanks

          • 1 month ago
            Anonymous

            nta but why do you think that?

            • 1 month ago
              Anonymous

              Think what? The RDL thing? I've trained a few people and they can only feel it in their hamstrings and glutes where as I feel it all over the spinal erectors and traps.

              • 1 month ago
                Anonymous

                no sorry i was trolling you. i saw

                Ill do it thanks

                and wondered what they are going to do that you recommended to them. the joke is that you dont know what i was referring to either

          • 1 month ago
            Anonymous

            Since I went down a cup size its a lot easier to find bras my size so I don't really want them to get bigger. I look a lot better in clothes now too. The way I look naked though is seriously making me consider gaining again though. The way people talk about big girls on here too, I can't tell if they're memeing or not....

            >Where's the info graph?
            no idea if it's legit or not but it's over here [...]

            I'll take a look, thanks!

            • 1 month ago
              Anonymous

              >The way people talk about big girls on here
              it's mostly memes with a few genuine fetishists in the mix. don't listen to them.

              • 1 month ago
                Anonymous

                OK, got it

                How often do you go through bras that that's even an issue..? Post a censored version and I'll be honest.

                Only every now and then but it does make it difficult. Scared to post a picture, I'll probably get made fun of or something. Don't mind drawing it out though

                To add on to the info I've heard that progesterone helps with breasts. It's more of a female hormone than estrogen which is mostly a meme. Also raw meat/meat in general.

                Noted. I've looked into it before for period pains. Didn't know it might also help boobs

              • 1 month ago
                Anonymous

                Alright, draw it.

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

                Would pic rel work? I found it on some Natural Hypertrophy Compendium on plebbit. I want to focus on running and look good by summer. I'm 6'3 so I need weights

                Of course. It'll take you a lot longer to look big at your height though.

                >Off to a terrible start. Too much volume for one day and the lats aren't going to be pushing intensively after 5 sets of pull ups.
                What? Pull ups rep count should be approaching three digits before you can call it a workout. And no the second lat raise isn't a typo, 4 sets super settled then 4 sets solo for 8 sets because miss delts need a lot of stimulation.
                >No spinal erector work
                Example
                >No forearm work
                The dozens of reps between pull ups/downs aren't going to work grip?
                >Neck work
                Lmao wut

                This is my rep scheme done twice a week and it's been working well. Not sure where you're getting your 3 digits nonsense.
                Good mornings, RDL, hyperextension, reverse hyperextensions.
                Indirect and grip work isn't forearm hypertrophy work.

              • 1 month ago
                Anonymous

                >It'll take you a lot longer to look big at your height though.
                Does that change with a different routine or is that just part of being that height? Goal is ottermode or athletemode

              • 1 month ago
                Anonymous

                Height. A lot more frame to fill out. Since you're a runner, aren't you already quite lean or near ottermode?

              • 1 month ago
                Anonymous

                Yeah, but I'm training for my first ever marathon atm. After that I want to get back to weights and shorter distances like 5k and 10k. Just planning ahead right now

            • 1 month ago
              Anonymous

              How often do you go through bras that that's even an issue..? Post a censored version and I'll be honest.

            • 1 month ago
              Anonymous

              To add on to the info I've heard that progesterone helps with breasts. It's more of a female hormone than estrogen which is mostly a meme. Also raw meat/meat in general.

        • 1 month ago
          Anonymous

          >Where's the info graph?
          no idea if it's legit or not but it's over here

          [...]

    • 1 month ago
      Anonymous

      Eat before you lift. Have a little snack during your exercise.

  35. 1 month ago
    Anonymous

    Does +10lbs over 3 weeks sound right for a bulk?
    This is noob's first bulk, and I'm just surprised at the speed here.
    Lifts are going up 10lbs each week, and I'm feeling good.

    • 1 month ago
      Anonymous

      that's a pretty standard rate of progression for a beginner. you are talking about +10lbs on your lifts though right? not +10lbs of bodyweight?

      • 1 month ago
        Anonymous

        Sorry, that was needlessly confusing.
        In my first 3 weeks, I gained 10 lbs of body weight, and my lifts went up ~30lbs total.

        Im on a 500 kcal surplus

        • 1 month ago
          Anonymous

          oh ok then. 10lbs of body weight in 3 weeks is way too fast. you're probably eating more than you think. on a 500 cal surplus you should only gain ~1lb per week.

          • 1 month ago
            Anonymous

            Thanks. Got to cut back to that target

        • 4 weeks ago
          Anonymous

          Okay, false alarm. I'm down 6lbs since then.
          I must have had a lot of water weight a la nikocado style.

  36. 1 month ago
    Anonymous

    Never lifted. Found a program called Tactical Barbell, which centers on a balance between strenght and endurance training for conditioning, i like it for that.
    Found also Stronger by Science, they promise youll get stronger, by science.

    Does any of you guys know if these are legit programs or have tried them? If these are bad choices, what program do you recommend for someone that never lifted?

  37. 1 month ago
    Anonymous

    If I'm working on strength is it worth it to go slow for the rep or does that only matter for hypertophy training?

    • 1 month ago
      Anonymous

      if you're lifting heavy enough to consider it strength training, you shouldn't be able to do 'slow reps' at all. you need to be as explosive as possible when moving that sort of weight.

    • 1 month ago
      Anonymous

      You should have a controlled tempo regardless of the rep range.

  38. 1 month ago
    Anonymous

    I need recommendations for building these because I'm sick of back pain and getting these strains regularly.

    • 1 month ago
      Anonymous

      Rows.

  39. 1 month ago
    Anonymous

    My current routine is full upper body day (chest, back, shoulders, arms) 2-3x a week, not doing legs because recovering from hamstring injury right now.

    is this routine moronic & should i just do push/pull instead?

    • 1 month ago
      Anonymous

      not totally moronic, but if you can make it to the gym 4 times a week then you'd be better off splitting it up into 2 push and 2 pull days.

      • 1 month ago
        Anonymous

        Thanks for the help. Will start splitting it up.

  40. 1 month ago
    Anonymous

    i did heavy deadlifts today and my back is a little sore. should i go to the gym tomorrow and do bench?

    • 1 month ago
      Anonymous

      yea why not? just follow your program

  41. 1 month ago
    Anonymous

    any recommendations for a good calorie counter app that doesn't eventually paywall you?

    • 1 month ago
      Anonymous

      cronometer

  42. 1 month ago
    Anonymous

    What exercises for a fricking HUGE neck? Especially the back of the neck.

  43. 1 month ago
    Anonymous

    Can you gain vascularity on a cut? I mean more than you would by default.
    I know I can't grow my bicep, but can I grow the bicep vein? Trying to get that guy popping

    • 1 month ago
      Anonymous

      Yeah. Keep your salt intake high if you want to see it more often. Don't know why you'd want to, grass is greener I suppose.

  44. 1 month ago
    Anonymous

    How the frick do you get shoulder DOMS?

    My shoulder day is:

    >5x10 DB Shoulder Press
    >3x10 cable lateral raise
    >3x10 front raise
    >2x10 reverse pec deck
    >2x10 facepulls

    Never had DOMS once in my shoulders even as a total beginner, is my routine shit or what?

    • 1 month ago
      Anonymous

      Use a double progression and push to failure, not until you hit a number. Keep the intensity as high as possible on each exercise.
      >3x6-10 DB Shoulder Press
      >3x12-15 cable lateral raise
      >3x8-12 reverse pec deck

      What's better to combine with 5k/10k training?
      >upper/lower split (4 days/week)
      >Full body hypertrophy (3 days/week)
      I want to break sub20 on the 5K (PR 20:3x) and look good as well.

      Full body hypertrophy 3 days p/w. Simply because you hit the upper body with more frequency and don't need to push as hard on legs leaving you with more recovery for your main goal.

      • 1 month ago
        Anonymous

        Runbro here. What routine is good? I can't find many 3-day hypertrophy stuff

        • 1 month ago
          Anonymous

          What's with all the runbros lately?

          https://i.imgur.com/b66CtRb.jpg

          Anyone have any experience with GVS's routines, the 3-day one specifically? How long do the sessions generally take? And can they be combined with running?
          Pic related

          https://i.imgur.com/5kSB6cK.jpg

          I'm sure you'll find more as you do it.

          Rampage. I think natural hypertrophy has a 3 day routine too.

          • 1 month ago
            Anonymous

            Would pic rel work? I found it on some Natural Hypertrophy Compendium on plebbit. I want to focus on running and look good by summer. I'm 6'3 so I need weights

            • 1 month ago
              Anonymous

              Runbro here again. There seems to be twl versions of that routine. Which is better for looking good and still running a lot? The earlier post or pic related?

              • 4 weeks ago
                Anonymous

                What app?

              • 4 weeks ago
                Anonymous

                Boostcamp. There's an app but I found this on the website

              • 4 weeks ago
                Anonymous

                Ah, how'd you get that theme? I use boostcamp too. Stuck in default.

              • 4 weeks ago
                Anonymous

                Ah, how'd you get that theme? I use boostcamp too. Stuck in default.

                Also, thoughts on these routines?

                Block 1:
                https://www.boostcamp.app/share/Block%201?program_id=user-936520fa-d8d1-4f1f-a078-55cd78e34cdb

                Block 2:
                https://www.boostcamp.app/share/Block%202?program_id=user-8aaba999-e218-4b51-803d-caeebcb35020

              • 4 weeks ago
                Anonymous

                No clue brother, I just found the website on my phone. https://www.boostcamp.app/natural-hypertrophy/silver-era-aesthetics-program

            • 4 weeks ago
              Anonymous

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

              Runbro here again. There seems to be twl versions of that routine. Which is better for looking good and still running a lot? The earlier post or pic related?

              Anyone?

    • 1 month ago
      Anonymous

      Ever list with less than 4 sets, go to 4 sets. Finish each set with >=3RIR.
      No DOMs? Add volume.

  45. 1 month ago
    Anonymous

    What's better to combine with 5k/10k training?
    >upper/lower split (4 days/week)
    >Full body hypertrophy (3 days/week)
    I want to break sub20 on the 5K (PR 20:3x) and look good as well.

  46. 1 month ago
    Anonymous

    What am I missing in this plan?
    PPLx
    Pull
    >Pull ups
    >Lat pull down
    >Cable Row/Barbell Row
    >Rear Delt Fly
    >Bicep Curl

    Push
    >Bench
    >Pec Fly
    >OHP
    >Tri Pushdown SS Lat Raise
    >Lat Raise

    Legs
    >Back Squat
    >Box Jump
    >Quad Extension
    >Ab Crunch

    Sets/reps are whatever's required for simulation and limited by fatigue/GAF. Assume 5x6-8 for compounds and 4x10-12 for isolations. I don't deadlift after going to snap city, even back squat is asking for serious form reworking right now to eliminate weak spots.

    • 1 month ago
      Anonymous

      I'd add calf raises and hamstrings curls on leg day

    • 1 month ago
      Anonymous

      >Pull ups 5x6-8
      >Lat pull down 5x6-8
      Off to a terrible start. Too much volume for one day and the lats aren't going to be pushing intensively after 5 sets of pull ups. Then after all that you bring the row in when you have almost no spinal erector loading in the entire routine meaning they'll never be a limiting factor and are only stimulated.
      On the push day you don't have a long head isolation exercise and I'm guessing that last lat raise is a typo.
      Leg day doesn't have any direct hamstring work. No calf work. Not enough ab work. No direct forearm work. No neck work. Way too much volume for a natty.
      Push day is good.
      >Bench
      >Low to high pec flye
      >OHP
      >Tri Pushdown
      >Triceps extensions SS Lat Raise

      • 1 month ago
        Anonymous

        >Off to a terrible start. Too much volume for one day and the lats aren't going to be pushing intensively after 5 sets of pull ups.
        What? Pull ups rep count should be approaching three digits before you can call it a workout. And no the second lat raise isn't a typo, 4 sets super settled then 4 sets solo for 8 sets because miss delts need a lot of stimulation.
        >No spinal erector work
        Example
        >No forearm work
        The dozens of reps between pull ups/downs aren't going to work grip?
        >Neck work
        Lmao wut

    • 1 month ago
      Anonymous

      Your routine is fine.

  47. 1 month ago
    Anonymous

    pls rate, weigh about 100kg, can do 8 - 9 chinups first rep now. Is that good? Mediocre? Definetevily feel better about myself whenever I read about people struggling to even do one single chin/pull up.

    • 1 month ago
      Anonymous

      you're in the novice range. keep at it.
      https://strengthlevel.com/strength-standards/chin-ups

      • 1 month ago
        Anonymous

        yes I read these results too, but I wanna see a more real life description. You see I'm a 30 yo dad, bit obese. Started getting fit again after all these sedentiary years just few months ago, slight beer gut even. Comparing myself to all the other dads I believe they're even more unfit.

    • 1 month ago
      Anonymous

      It's excellent, especially with full ROM.

      you're in the novice range. keep at it.
      https://strengthlevel.com/strength-standards/chin-ups

      Don't put too much stock in these sites. Look around at your gym, novices perform 0 chin ups and don't go to sites like that to input their numbers.

    • 1 month ago
      Anonymous

      you're in the novice range. keep at it.
      https://strengthlevel.com/strength-standards/chin-ups

      It's excellent, especially with full ROM.

      [...]
      Don't put too much stock in these sites. Look around at your gym, novices perform 0 chin ups and don't go to sites like that to input their numbers.

      here webymeby
      100kg/~200lbs,178cm/5.11f, 9.5 reps

      had to use 3 different sites to convert, compress, mute and compress further in hopes to upload. Mooooooot it's 2024 cmon
      i hate my love handles 🙁
      >inb4 zero zero zero zero

      • 1 month ago
        Anonymous

        good shit anon. those reps are all nice and clean.

      • 1 month ago
        Anonymous

        >inb4 zero zero zero
        No anon, you actually do full reps and in a controlled manner.
        People that usually brag about high pullup and pushup numbers usually do 3/4 reps and swing their legs all over the place like monkeys, you did honest work.

      • 1 month ago
        Anonymous

        Excellent. I've trained for years and can only do 6-7 reps @ 100kg total.
        Use the old webm converter, it allows you to set the size limit.

      • 1 month ago
        Anonymous

        100kg to lbs is 220 I just googled

      • 1 month ago
        Anonymous

        how the frick are you 100kg at 178cm, you look like youre no more than 85kg

        • 1 month ago
          Anonymous

          that's just the backview, I've a dad bod belly, am obese actually
          >pic few months back. nvm that I put in 180 for height, remeassured and am 178. Also shaved obviously

          • 1 month ago
            Anonymous

            you still look nowhere near 100kg on the bottom right pic imo
            gj though

            • 1 month ago
              Anonymous

              bro I'm fat

      • 4 weeks ago
        Anonymous

        Google "webm for morons".

  48. 1 month ago
    Anonymous

    What is the difference between Squat and Deadlift?

    • 1 month ago
      Anonymous

      One is a movement you should do for a complete build, one is a meme that will take you to snap city no matter how "good form" you have.
      One fricked up brace, one bad yank on the last rep and you are done. I've skipped deadlifts and just do more squats and I don't feel like I'm missing out at all.

  49. 1 month ago
    Anonymous

    Is there any form of training that results in 80% strength and 20% aesthetics? I want to be strong as frick without being too munch of a uggo

    more or less like pic related

    • 1 month ago
      Anonymous

      Muscle growth doesn't really work like that. You can have Myofibular Hypertrophy, which focuses more on muscle density and explosive power and you can gave Sacroplasmic Hypertrophy, which focuses more on increasing the size of the glycogen cells in your muscles, increasing their volume. But, both increase your strength and size.

      If you want to have an "aesthetic" look, you need to have a healthy diet and do a lot of cardio to maintain a low bodyfat %. The reason so many powerlifters are strong, but look like shit is because they usually have shitty diets and don't do a lot of cardio.

      >Pic Related
      He does a shit-ton of roids, a shit-ton of cardio, eats a shit-ton of food and does a shit-ton of weightlifting. He has no job and he goes to the gym 7 days a week for 6 hours a day.

      • 1 month ago
        Anonymous

        gotcha, thanks for the tip anon

      • 1 month ago
        Anonymous

        >He has no job and he goes to the gym 7 days a week for 6 hours a day.
        Is this actually healthy in the long run? I don't have a job so is this something I should do? Just dedicate all my day to lifting weights

        • 1 month ago
          Anonymous

          I wouldn't. But you do you bro.

          No, being that size isn't healthy, even if you're lean.

          • 1 month ago
            Anonymous

            I'm not ever gonna be that size, I'm very lean, but is going to the gym so often even good for you?

            • 1 month ago
              Anonymous

              I don't think so. Too much strain on your joints and organs. The only reason these guys do that is because they're on drugs that help with recovery.

  50. 1 month ago
    Anonymous

    Anyone have that 3 day IST workout pic that is basically ss for not morons? Getting back into the swing of things after life took me out of the gym for half a year and just want a basic strength building routine to get back to my prior base
    Captcha: PWRR

  51. 1 month ago
    Anonymous

    Is doing 24 hour fasts once a week going to have any great benefit, or is it too little?

    • 1 month ago
      Anonymous

      t's too short to reap any of the real benefits of fasting. do a 3 day once a month or something like that instead.

  52. 1 month ago
    Anonymous

    For some reason my protein powder didn't come with a scoop. I need to know how much 20 grams of protein is. The other powders I got all have different sizes of scoops measured in cc. I can use Tbsp and tsp too.

    • 1 month ago
      Anonymous

      wtf get a kitchen scale you dumbass

    • 4 weeks ago
      Anonymous

      There is a scoop in it it's just buried under the powder.

  53. 1 month ago
    Anonymous

    At 5’9 158lbs, callipers showing 14% bodyfat - should I cut down to 10-12 first, or bulk?

    • 1 month ago
      Anonymous

      You're so unattractive it doesn't matter what you do.

      • 1 month ago
        Anonymous

        Classic, thank you. At 29 with a wife and kid I can only do what I can

      • 1 month ago
        Anonymous

        He’s very attractive imo. Jealous anon maybe?

        OK, got it

        [...]
        Only every now and then but it does make it difficult. Scared to post a picture, I'll probably get made fun of or something. Don't mind drawing it out though

        [...]
        Noted. I've looked into it before for period pains. Didn't know it might also help boobs

        Birth control pills made my breasts grow 1.5 cup sizes and cleared up all my acne, whereas before I’d have horrible breakouts the week before my period. My periods are also much lighter, only 3-4 days with the last day being spotting. Just be careful because it’s very easy to get fat when you’re on the pill, your body basically thinks you’re pregnant so if you don’t have solid eating/exercise habits you’ll blow the frick up.

    • 1 month ago
      Anonymous

      Great base. Legs are a little overdeveloped. Do a mini cut for 4-6 weeks and cut out some leg exercises. Then get on a slow bulk of maybe 300kcal surplus until you hit at least 175. Your upper body will catch up. Good luck brother

      • 1 month ago
        Anonymous

        Looking good man.

        He’s very attractive imo. Jealous anon maybe?
        [...]
        Birth control pills made my breasts grow 1.5 cup sizes and cleared up all my acne, whereas before I’d have horrible breakouts the week before my period. My periods are also much lighter, only 3-4 days with the last day being spotting. Just be careful because it’s very easy to get fat when you’re on the pill, your body basically thinks you’re pregnant so if you don’t have solid eating/exercise habits you’ll blow the frick up.

        Appreciate the positivity. Enjoy your Sunday

    • 1 month ago
      Anonymous

      Looking good man.

  54. 1 month ago
    Anonymous

    what's the bovine mammary supplements your gfs use? didn't see if the anon answered that one time. please help.

  55. 1 month ago
    Anonymous

    What's it called when the doctor does all those tests to determine your levels of all the nutrients and vitamins and whatnot? I'm thinking about getting one, but as stated not sure what it's called or how to do it. It it easy as just scheduling an appointment?

    • 1 month ago
      Anonymous

      NTA but bumping this because i need to do one too.

    • 1 month ago
      Anonymous

      NTA but bumping this because i need to do one too.

      blood test? Just say you want a blood test to check if you're low on any vitamins etc.

  56. 1 month ago
    Anonymous

    Realistically, how much can I expect my max pushups to increase by per week

  57. 1 month ago
    Anonymous

    Started a workout routine to lose weight. 5'8 216 lb 33 year old. Unironically what kind of body would I need to go for to pull women that look like pic related? Should I build muscle after losing fat or does a more slim but athletic look work better?

    • 1 month ago
      Anonymous

      I genuinely believe in the fact that opposites attract, or that a person desires that which they have not.
      That's why you see so many couples that are big/tall bf and small/thin gf and viceversa, twinks with big/fat gfs.

    • 4 weeks ago
      Anonymous

      I want milk

  58. 1 month ago
    Anonymous

    A1 - B1 - C - A2 - B2 - C - X

    A1
    Barbell Back Squat - Warmup + 3x8
    Barbell Bench Press - Warmup + 3x8
    Pulley Wide Pulldowns - 3x8
    Preacher Curls - 3x10
    Leg Extensions - 3x10
    Stand&Seated Calf Raises - 4X10

    B1
    Barbell Overhead Press - Warmup + 3x8
    Conventional Deadlift - Warmup + 1x5
    Barbell Bent Over Rows - 3x8
    Unilateral French Press - 3x10
    Cable Lateral Raises - 3x10
    Cable Triceps Extensions - 3x10

    C
    Leg Raises
    Heel Touches
    Plank
    Mobility Work for Squat & Shoulders

    A2
    Barbell Back Squat - Warmup + 3x8
    Barbell Bench Press - Warmup + 3x8
    Pulley Pulldowns - 3x8
    Dumbell Hammer Curls - 3x10
    Romenian Deadlifts - 3x8
    Wirst Curls&Extensions - 4x10

    B2
    Barbell Overhead Press - Warmup + 3x8
    Conventional Deadlift - Warmup + 1x5
    Incline Barbell Bench Press - 3x8
    Unilateral French Press - 3x10
    Cable Lateral Raises - 3x10
    Face Pulls - 3x10

    Is this a solid routine for a beginner? 2 months training and focusing going from 24% bf to 13%.

    • 4 weeks ago
      AnavarGuy

      Full body 4x a week? Rather you than me. I prefer to focus on building one bodypart at a time so Im not in agony constantly.
      DOMS lasts at least 2-3 days so youre working out through the pain of A1 during A2.
      You have pretty low volume though since its only 3 sets of everything, so maybe you wont get that exhausted, but still.

      What can I do to relax? I always seem on edge and anxious. Any natural supplements or techniques that can help?

      Honestly put yourself in stressful situations so the time youre on your own feels relaxing anon.
      t. moved abroad because I was socially awkward, im no longer socially awkward.

    • 4 weeks ago
      Anonymous

      No, this is a moronic routine for a beginner. You don't need a fricking 6 day split unless you've been bodybuilding for 10 years. Just stick to a basic AB or PPL program.

  59. 1 month ago
    Anonymous

    How bad are hard drugs for recovery? Let's say I worked out then done a gram of mephedrone over the following night, but I got my calories and protein in the day before and the day after, will I make any gains?

    • 1 month ago
      Anonymous

      >mephedrone
      Well, the biggest problem for gainz here would be not getting enough sleep or enough calories. So, definitely not good, but also...

  60. 1 month ago
    Anonymous

    i do heavy close grip chinups (4-6 rep range, 3 sets with a 4th backoff set with a band) as my main heavy bicep exercise, i know youre supposed to do a heavy bicep isolation on arm day first but theres nothing that comes as close to my bicep burning hell like after im done with these, is that fine to do as my main bicep movement even though its back + bis? i do 4 sets of curls later in the workout after im done with 4 sets of tris and 4 sets of side delts

  61. 1 month ago
    Anonymous

    When calculating TDEE I don't know what to put for the question about activity level. I lift 3x per week and do cardio 1-2 times but am very sedentary outside of that. So do I put "sedentary office job" or "moderate exercise"
    My BMR is ~1540

    • 1 month ago
      Anonymous

      You could set as sedentary and then manually add the calories you burn during exercises to each day that you exercise.

      • 1 month ago
        Anonymous

        never do this, its impossible to accurately track calories burned from exercise.

        When calculating TDEE I don't know what to put for the question about activity level. I lift 3x per week and do cardio 1-2 times but am very sedentary outside of that. So do I put "sedentary office job" or "moderate exercise"
        My BMR is ~1540

        just put yourself 1 grade lower than the option that you want. For example, i do 4x a week weightlifitng plus 150-200 minutes a week of cardiovascular training. I usually go for Moderate activity instead of High because most calorie calcs tend to over-estimate my TDEE from my experience at high

        • 1 month ago
          Anonymous

          Why is it impossible? You think smartwatches, for example, overestimate? Then you can just consider 75% of what it tells you, or 50%. Regardless, you should use the tool just for an initial estimation, and then in the first weeks you will see how your body is responding and adjust intake based on that...

  62. 1 month ago
    Anonymous

    Anyone remember the good ratios for your mainlifts? Was it 1x BW ohp, 1.5x bench, 2x squat, 3x DL?

  63. 1 month ago
    Anonymous

    Been inconsistent with training frequently enough for the past few months, bulking and gaining fat but losing muscle, body weight and lifting stats have stayed the same. I'm 5'9 145 lbs. Still can't bench 1 pl8. Where do I go from here

  64. 1 month ago
    Anonymous

    is my routine ok?
    chest and shoulders
    incline dumbell press 4×8-12
    dips 3x5-8
    chest pullovers 3×8-12
    dumbell shoulder press 5x8-12
    lateral raises 4x10-15

    arms
    standing bicep ez curls 4x10-15
    incline bench curls 3x8-12
    hammer curls 3x6-12
    tricep pushdown 4x10-15
    tricep cable pullover 4x8-12

    legs
    BSS 3x8-12
    Leg press 4x8-12
    hipthrust 3x8-12
    calf raises 5x12

    back
    chinups 4x8-12
    dumbell rows 4x8-12
    isolated rows 3xfailure
    facepulls 4xfailure

    • 4 weeks ago
      Anonymous

      no. you didnt even note the programming. is this once a week like
      a x b x c x d (already out of space here)
      or abxdcxx
      either way. working a muscle only once a week is moronic and a great way to not make any gains. too heavy on bicep in comparison to triceps. tricep literally have more heads to work. why do you have two types of rows and wtf are 'isolated rows'? you have 0 direct hamstring work and leg presses are useless if youre already doing squats. where are the deads? if you have access to soooo many dumbbells, why dont you have access to barbells and just do the superior equivalents of all the exercises listed? why dont you read the fricking sticky? why dont you just do SS

      • 4 weeks ago
        Anonymous

        >no. you didnt even note the programming. is this once a week like
        >a x b x c x d (already out of space here)
        >or abxdcxx

        i dont really see why the days matter. i do tues thurs sat sun, but sometimes a change it depending on how i feel or if im busy

        >either way. working a muscle only once a week is moronic and a great way to not make any gains.

        my muscle stay sore for a few days after each workout, so i dont know how many more i can do a week lol

        too heavy on bicep in comparison to triceps. tricep literally have more heads to work.

        ive tried adding skullcrushests and pullovers but they hurt my elbows no matter how many videos i watch

        >why do you have two types of rows and wtf are 'isolated rows'?

        idk why not? what should i be doing?

        > you have 0 direct hamstring work and leg presses are useless if youre already doing squats. where are the deads? if you have access to soooo many dumbbells, why dont you have access to barbells and just do the superior equivalents of all the exercises listed? why dont you read the fricking sticky? why dont you just do SS

        the rest of this is stupid

  65. 1 month ago
    Anonymous

    went to donate platelets at the american red cross and the nurse botched on of the needle inserts.

    vitamins and minerals to heal vein damage?

  66. 1 month ago
    Anonymous

    Does anyone have a good recommendation for a drink mix to use for BCAAs or EAAs or things like that; or like those "sport hydration" mixes. I like to bring them on my bicycle rides and hikes but I have always been buying the same brand and don't know if there's a "best" one to get.

    • 1 month ago
      Anonymous

      You probably want a electrolyte mix and not BCAAs, I just use emergen-c since it's basically the same thing and cheap. My local grocer has a generic version of them that are pretty tasty and fizzy.

  67. 1 month ago
    Anonymous

    I've been going to planet fitness because I'm basically a poorgay. One day I'll be able to but for now I'm stuck.
    https://www.muscleandstrength.com/workouts/3-day-full-body-planet-fitness-workout
    But I feel like my workout takes me for fricking ever in the morning. I'm kind of losing my drive having to do all these sets of high reps. Can I taper it back a bit? Change it up maybe?

  68. 1 month ago
    Anonymous

    I have never read the sticky

  69. 1 month ago
    Anonymous

    If I work out in the morning and only eat at noon (exercise at 6-7, eat at 12-13), will it damage anabolism? Without bro science please

    • 1 month ago
      Anonymous

      no. The golden window is a meme and there's no harm in training fasted in the morning.

  70. 1 month ago
    Anonymous

    Played 1st team rugby from 11-19.

    Startes Rugby training programme at 16 (basically Stronglifts 5x5).

    Did not grow a fricking inch from 5'4" after 11.

    Big thighs and ass, crazy traps.

    Had to switch from prop to hooker because everyone else grew and otherwise the scrum would be moronic. Still strongest in team by wide margin.

    Is sports during puberty a scam? Did I frick myself by training too young?

    • 1 month ago
      Anonymous

      Pic rel. Is aesthetics over for me. Yes am 20-25%.

      • 1 month ago
        Anonymous

        just lose weight dude ffs

  71. 1 month ago
    Anonymous

    im running LUAxLU, am i fricking my tris a bit too much if i do bench/ohp/inc bench on upper day and skullcrushers/pushdowns on the arm day? or would ULAxLU be better to have more rest?

  72. 1 month ago
    Anonymous

    I have a decent half rack for squats, a pullup bar, a bench coming in the mail and lots of kettlebells

    but how 2 get motivated?
    I don't really enjoy the feeling of maxing out, and I'm not that vain or insecure anymore despite being a fatty
    where does one find the fire bros?

  73. 1 month ago
    Anonymous

    What are some good ways to increase my libido? I don't fell like I've been properly horny in like a months now and it's kind of worrying me

    • 1 month ago
      Anonymous

      Get some sun. Don't need a lot, but there's a reason spring is mating season - everyone comes off of winter and suddenly gets some vitamin d in their lives.

  74. 1 month ago
    Anonymous

    How do you go from average lifter to someone like rich piana?

    I wanted to get big big

    • 1 month ago
      Anonymous

      take steroids

    • 1 month ago
      Anonymous

      copious amounts of roids

  75. 1 month ago
    Anonymous

    Will assault bike every morning for two weeks get me shredded?

  76. 1 month ago
    Anonymous

    I'm losing weight. I am 5'11" and since Feb 1 I have gone from 205 to 189 (as of this morning).

    I was reading the sticky and it said to eat 1g of Protein per pound of body weight (per day).

    A 190 g of protein seems like a lot.

    • 1 month ago
      Anonymous

      of lean bodyweight.

    • 4 weeks ago
      Anonymous

      It's more like .7-.8g/lb unless you're on PEDs

  77. 1 month ago
    Anonymous

    What can I do to relax? I always seem on edge and anxious. Any natural supplements or techniques that can help?

  78. 4 weeks ago
    Anonymous

    Does medium intensity cardio after lifting kill your gains even if you stay properly hydrated and eat a little bit in between?

    • 4 weeks ago
      Anonymous

      no. cardio only 'kills your gains' if
      1. you do it for too long
      2. you don't eat enough to make up the calories burnt
      3. you do it right before lifting

      • 4 weeks ago
        Anonymous

        Cool thanks anon

  79. 4 weeks ago
    Anonymous

    Workouts to make my shoulders seem bigger/wider? I’m shoulderlengthmaxximg

  80. 4 weeks ago
    Anonymous

    Does your fitness increase if you just keep doing the same exercise - for example, would you still see notable improvements if you ran 4km every day at the same pace, instead of constantly increasing the distance/pace?
    Or if you're fit enough to run 4km at a certain pace you're never going to improve much unless you go farther/harder

  81. 4 weeks ago
    Anonymous

    are nature valley oats 'n honey granola bars just as good as eating a bowl of oatmeal? i fricking hate 'eating' anything that has the texture of being already chewed up and regurgitated

    • 4 weeks ago
      Anonymous

      >Too big a wuss to eat porridge
      Something tells me you're ngmi

      • 4 weeks ago
        Anonymous

        i already did you absolute homosexual lol im just asking about the specifics of a food item ive recently started eating

  82. 4 weeks ago
    Anonymous

    Why does my keto breath get worse when Im fasting and exerting myself.

  83. 4 weeks ago
    Anonymous

    r8 and improve my upper/lower split 4xweek:

    Upper:
    Bench Press 3x6
    Incline Bench Press 3x6
    Pull-ups 3x6
    Dips 3x6
    Row 3x6
    Overhead Press 3x6
    Lateral raise 3x12
    Face Pulls 3x12
    Farmers Walk 3xAs many steps as possible
    Row Machine 1xAs long as possible

    Lower:
    Squat 3x6
    Deadlift 3x6
    Reverse Lunge 3x6
    Leg Press 3x6
    Hip Thrust 3x6
    Calf Raise 3x12
    Stairmaster 1xAs long as possible

    • 4 weeks ago
      Anonymous

      >Bench Press 3x6
      >Incline Bench Press 3x6
      choose one
      >Row Machine 1xAs long as possible
      >Stairmaster 1xAs long as possible
      seems pointless

      • 4 weeks ago
        Anonymous

        interesting... i added incline bench because someone else said i was not getting enough chest and shoulder work and this would help

        also the stairmaster and row machine is just to improve my cardio

        • 4 weeks ago
          Anonymous

          I just think they're too similar of a movement to do on the same day right after one another. maybe do higher rep db incline bench or db flies instead.

    • 4 weeks ago
      GOLDEN KEK

      That's a lot of exercises.

  84. 4 weeks ago
    Anonymous

    >Low testosterone and erectile dysfunction, which I assume are related but can't be certain
    If I get on testosterone and start losing hair, what's the chance Finasteride will fix it?
    If I get on Finasteride while on testosterone, what's the chance my dick stops working anyway?

    • 4 weeks ago
      Anonymous

      90%.
      Don’t worry about side effects or you will nocebo yourself into getting side effects

      • 4 weeks ago
        Anonymous

        >Don’t worry about side effects
        kek I have an anxiety disorder that came into existence around the time my testosterone crashed (for reasons that I suspect I will never know). That's another thing I'm hoping TRT fixes.

  85. 4 weeks ago
    Anonymous

    Recommend a good fat burner supplemnt?

    • 4 weeks ago
      Anonymous

      no such thing. just eat less and move more.

  86. 4 weeks ago
    Anonymous

    Thoughts on my programming?

    [...]

    • 4 weeks ago
      Anonymous

      I can drop more details but it'll take a lengthy set of posts due to the workout schemes.

  87. 4 weeks ago
    Anonymous

    Can I use marking chalk instead of gym chalk? It's a fraction the price where I live.

    • 4 weeks ago
      Anonymous

      Considering marking chalk is hydrophobic, no. Gym chalk is supposed to absorb sweat

  88. 4 weeks ago
    Anonymous

    Is it normal to feel nauseous while lifting? Am I doing it wrong?

  89. 4 weeks ago
    Anonymous

    Where do you guys draw the line when it comes to going to gym despite feeling like shit? I know I'm supposed to push myself, I've had days when I woke up feeling awful and weak but usually a lot of coffee was enough to get me feeling like I could go and get some proper lifting done. However today I woke up feeling like I barely slept at all, my mind feels like mush and I feel exhausted even from walking a little, honestly feels like I'm getting ill or something, it's been 4 hours and neither food nor caffeine have been able to help so far. I resent the thought of taking it easy and skipping a day, but it feels like I'm in no condition to train. Should I risk it or should I rest?

    • 4 weeks ago
      Anonymous

      I'm not really an expert but personally I try to go unless I'm completely fricked up like if I have migraine or something which I often have. Otherwise I usually feel better after lifting usually and it's better to go and just do light lifting than no lifting at all. If it gets too bad while I'm there I just go home. Resting and recovery is important too and especially if you're sick, your body needs energy and nutrients to get rid of the illness and not build muscle. If you lift regularly anyway you're not going to miss out much by staying at home for some days or even a week, you'll catch up

  90. 4 weeks ago
    Anonymous

    Can I gain mass effectively by doing weighted calisthenics as opposed to regular squat/bench etc.

    • 4 weeks ago
      GOLDEN KEK

      You gain mass by eating more, but yes. If you eat more and do weighted calisthenics, you'll gain more muscle.

  91. 4 weeks ago
    Anonymous

    Missed a day of SS due to circumstance. Best course of action?

    • 4 weeks ago
      GOLDEN KEK

      Continue your routine as usual.

  92. 4 weeks ago
    Anonymous

    This is gonna be a long one but why do I feel like shit most of the time? I have good days maybe a week or so every month. I feel groggy and tired, just depressed and apathetic. I have headaches a few times a week especially when I wake up, and then I have migraines maybe once a month. I would understand these feelings if I lived like an unhealthy slob but I would say I try to take better care of my health than the average person, and the average person don't feel like this. I have never smoked or done hard drugs, I haven't been drunk in like 4 years and rarely ever drank before that anyway, never touched hard liquor. I've been going to the gym 3-4 times a week, fairly consistently, for about 2-3 years now. During spring and summer I go hiking a few times every week up the mountains and the forests and generally spend a lot of time in the sun. I've tried different diets with next to no change, diet with mostly animal products like meat works best, but my stomach often feel full very easily from certain foods. I have tested myself for food allergy twice but I have none
    I suspect it's my sleep, my sinuses and nose is a little fricked up (pic rel) and it gets clogged up when I put my head down, The doctor said I should just keep using cortisol nasal spray and it will be fine, but it's been like 4 months now and it's only improved a little. I've even tried using over the counter sprays and they really open me up and lets me breathe but doesn't seem to do too much sleep wise. If I sleep for more than 8 hours I feel like absolute shit. I have a air filter and fan in my room as well as my window open at night, the air feels a bit heavy though but it really shouldn't be as it is ventilated.
    please help

  93. 4 weeks ago
    Anonymous

    What if instead of upper lower four times a week I just did full body three times a week with an extra day for upper body

    • 4 weeks ago
      GOLDEN KEK

      Whatever works man.

  94. 4 weeks ago
    Anonymous

    According to the label the brand of spaghetti I buy has 14g protein in it per 100g. Is this bullshit?

    • 4 weeks ago
      Anonymous

      properly made spaghetti contains egg and 00 flour. eggs obviously contain protein, 00 flour contains about 12.5% protein. therefore it kind of stacks up

  95. 4 weeks ago
    Anonymous

    I want to lose some weight
    my lifts have been gradually increasing but I have face fat I want to shed as well as some body fat thats been persistent for some time

    should I just accept my lifts will decrease, focus on losing fat, and then build up again with proper bulk? so I'll implement more cardio, go on a deficit, and try my hardest to keep up with my lifts but will be OK with decreasing tension

    • 4 weeks ago
      Anonymous

      if you want to cut you have to accept that your progress will stop and you will probably get weaker. that's the reality of losing weight for every single person (unless you're on steroids).

      but remember, it's only temporary. once you've done the cut, you've now created more room for you to continue bulking without getting too fat again. your strength will come back quickly too.

  96. 4 weeks ago
    Anonymous

    I have been gymming for a year. I can't reach my centre back anymore, is this normal? Yes with both hand, from below and up, it's rather annoying when there's an itch there and can't scratch it

    • 4 weeks ago
      Anonymous

      sounds like you've been skipping your stretching!

      Am I able to build muscle using dumbbells on 1200 calories and 120g protein?

      gonna say no

      Any good apps for tracking food? I tried myfitnesspal but you have to pay to unlock the macros counting, which is moronic. Just tell me my protein man.

      cronometer

      Is a push, pull, with alternating upper and lower a dumb routine? It'll be 3x a week so
      PxPxUxx
      PxPxLxx

      Main goal to lose weight but I've done weight lifting before and I do a decent amount of cardio so don't wanna focus too much on legs and go Trex mode. Should I just replace the alternating upper/lower with just a basic full body day?

      And as far as lifting for weight loss, is lower weight higher reps the way to go or what?

      you should hit legs once a week even if they aren't your main focus
      >is lower weight higher reps the way to go
      in my experience, yes

  97. 4 weeks ago
    Anonymous

    Can i do skullcrushers and seated dumbell french press for triceps in same workout? Or do they do the same thing?

  98. 4 weeks ago
    Anonymous

    Am I able to build muscle using dumbbells on 1200 calories and 120g protein?

    • 4 weeks ago
      Anonymous

      If you have zero muscle mass or a lot of fat, you can build some up some muscle during a calorie deficit to a point

    • 4 weeks ago
      Anonymous

      Unless you're a smurf that's nowhere near enough calories to encourage muscle growth. You need to be in a surplus.

      >that sounds moronic. don't hang weights off your arms.
      exactly, that's why I'm asking for a solution in the moronic questions thread
      just something to passively gain muscle or something like that
      a weighted jacket? I imagine those would frick up my back

      >just something to passively gain muscle or something like that
      That's not how muscle growth works.

      • 4 weeks ago
        Anonymous

        >That's not how muscle growth works.
        I know, but I thought maybe something akin the heavy shoes example I used could be possible but for arms
        I suppose I'll be proactive and do

        just lift weights

        I guess I'm a bit too pleasantly surprised how ''light'' normal shoes feel now. almost feels like not wearing shoes at all

  99. 4 weeks ago
    Anonymous

    Any good apps for tracking food? I tried myfitnesspal but you have to pay to unlock the macros counting, which is moronic. Just tell me my protein man.

    • 4 weeks ago
      Anonymous

      Lose It is closest in functionality to MFP. Chronometer is also often recommended but it's too autistic for me, I don't care about all the stats, just the calories and macros.

  100. 4 weeks ago
    Anonymous

    Is a push, pull, with alternating upper and lower a dumb routine? It'll be 3x a week so
    PxPxUxx
    PxPxLxx

    Main goal to lose weight but I've done weight lifting before and I do a decent amount of cardio so don't wanna focus too much on legs and go Trex mode. Should I just replace the alternating upper/lower with just a basic full body day?

    And as far as lifting for weight loss, is lower weight higher reps the way to go or what?

    • 4 weeks ago
      GOLDEN KEK

      You lose weight by eating less. Whether you're doing 12 reps or 5 doesn't change that.

  101. 4 weeks ago
    Anonymous

    Is there any downside to doing frequent supersets?

    • 4 weeks ago
      Anonymous

      well it's more exhausting than not doing supersets, even when you're alternating muscle groups, so you might end up performing slightly worse.

      They say to not do cardio after a workout as it interferes with certain pathways for muscle growth. But can I do it immediately after when I'm cutting? After all, I doubt I will be building any extra muscle on my deficit. But will it also interfere with the muscle recovery?

      >They say
      stop listening to ~~*them*~~
      just do your damn cardio

      >played football (soccer) since young, have horse legs but relatively skinny arms
      >constant use of heavy works shoes makes wearing normal shoes seem like nothing
      >considering the same tactic but for arms
      so is there something like ''ankle weights'' but for arms? like a constant strain/weight to train my arms?

      also I don't even know if ankle weights actually do anything, the heavy shoes definitely do something though

      that sounds moronic. don't hang weights off your arms.

      bench press: what is my weak point if on my last attempted rep the bar doesnt move more than 1inch off my chest, are my pecs the weak point or is that tris already? do front delts ever limit and if so, how can i tell? i grip fairly wide

      pecs.

      • 4 weeks ago
        Anonymous

        >that sounds moronic. don't hang weights off your arms.
        exactly, that's why I'm asking for a solution in the moronic questions thread
        just something to passively gain muscle or something like that
        a weighted jacket? I imagine those would frick up my back

        • 4 weeks ago
          Anonymous

          just lift weights

      • 4 weeks ago
        Anonymous

        But besides lifting slightly less, is there inherently wrong with supersets?

        • 4 weeks ago
          Anonymous

          no

  102. 4 weeks ago
    Anonymous

    how far should i put the bar down when doing romanian deadlifts? On knee levels or slighty under?

    • 4 weeks ago
      Anonymous

      until you feel a stretch in your hamstrings.

      Need to get tooth surgery and I will be on soups and soft food for the next month. How to keep my protein intake up? Quark and protein shakes are obvious, are there any downsides to getting most protein from those sources (eating other stuff for other nutrients)?

      Protein with no meat is pretty tough. Honestly I would just get what you can via whey and not worry too much about the rest, you're under recovery. Peanut butter has some protein and so does milk, but that will be small pickings compared to solid food

  103. 4 weeks ago
    Anonymous

    Need to get tooth surgery and I will be on soups and soft food for the next month. How to keep my protein intake up? Quark and protein shakes are obvious, are there any downsides to getting most protein from those sources (eating other stuff for other nutrients)?

    • 4 weeks ago
      Anonymous

      I have an oral surgery coming up as well and im in the same boat. My plan;
      whey protein shakes
      ice cream milk shakes with peanut butter
      plenty of bone broth, homemade when I can
      Homemade Kefir to keep my gut from getting fricked by the excess protein shakes.
      might try raw egg yolks but im allergic to raw egg whites.
      Open to ideas this is all I got

  104. 4 weeks ago
    Anonymous

    So I had my bloods done and have got a test level of 13 nmol/L at 34. How fricked am I?

  105. 4 weeks ago
    Anonymous

    They say to not do cardio after a workout as it interferes with certain pathways for muscle growth. But can I do it immediately after when I'm cutting? After all, I doubt I will be building any extra muscle on my deficit. But will it also interfere with the muscle recovery?

  106. 4 weeks ago
    Anonymous

    >played football (soccer) since young, have horse legs but relatively skinny arms
    >constant use of heavy works shoes makes wearing normal shoes seem like nothing
    >considering the same tactic but for arms
    so is there something like ''ankle weights'' but for arms? like a constant strain/weight to train my arms?

    also I don't even know if ankle weights actually do anything, the heavy shoes definitely do something though

    • 4 weeks ago
      Anonymous

      motorcycle jacket but replace the elbow padding with steel plates

  107. 4 weeks ago
    Anonymous

    What are the best supplements for improved erections?

    • 4 weeks ago
      Anonymous

      cardio and weight loss

      Can I get trim using only machines, I find them more enjoyable. I don’t care about getting stronger all I just want to look good naked.

      weight loss

      They say to not do cardio after a workout as it interferes with certain pathways for muscle growth. But can I do it immediately after when I'm cutting? After all, I doubt I will be building any extra muscle on my deficit. But will it also interfere with the muscle recovery?

      >They say to not do cardio after a workout as it interferes with certain pathways for muscle growth
      Total bullshit, post-workout is arguably the best time to do cardio.

  108. 4 weeks ago
    Anonymous

    bench press: what is my weak point if on my last attempted rep the bar doesnt move more than 1inch off my chest, are my pecs the weak point or is that tris already? do front delts ever limit and if so, how can i tell? i grip fairly wide

  109. 4 weeks ago
    Anonymous

    Can I get trim using only machines, I find them more enjoyable. I don’t care about getting stronger all I just want to look good naked.

    • 4 weeks ago
      Anonymous

      Yes.

  110. 4 weeks ago
    Anonymous

    My mom has slipped discs and spurs in her spine. She is also fat so she get a gym membership. What exercises can she do that won't mess with her back?

  111. 4 weeks ago
    Anonymous

    Everyone talks about sleepmaxxing but how much does sleep actually account for gains? What's the science on this shit?

    I can only sleep up to seven hours these days with the amount of work and study I do during week days.

    I usually fall asleep near 11pm and wake at 6am. Is there an optimal time to sleep for gains?

    • 4 weeks ago
      Anonymous

      the most important thing is going to sleep at the same time every day, the first preprogrammed hour of sleep (when your body thinks youre going to go to sleep) is when the gh is released

  112. 4 weeks ago
    Anonymous

    how do you guys remember if you’re on set #2 or 3 when you’re doing machine sets? i always forget

    • 4 weeks ago
      Anonymous

      >t.

  113. 4 weeks ago
    Anonymous

    I can't do fricking pullups. Best back builders for a weak frick? Got free weights

    • 4 weeks ago
      Anonymous

      Get a pull-up bar and do shadow-ups. I started doing these when I was 280 pounds and by the time I was 230 I could do a bunch of pull ups

      • 4 weeks ago
        Anonymous

        What's a shadow up

        • 4 weeks ago
          Anonymous

          You jump up instead of pulling yourself up and then let your self down as slowly as you can, so you're basically only doing the downward motion of a pull up and it builds the same muscles

    • 4 weeks ago
      Anonymous

      any sort of row

      What's a shadow up

      You jump up instead of pulling yourself up and then let your self down as slowly as you can, so you're basically only doing the downward motion of a pull up and it builds the same muscles

      aka negatives. you can also do assisted pullups by standing on a chair.

  114. 4 weeks ago
    Anonymous

    If all I eat everyday is Broccoli, Chicken, an Orange, and a cup of Whole Milk will I be ok? I'm guessing I'll have to take one a day vitamins but other than that am I good? I'm a 26 year old 6 foot tall huge fat frick at 400 pounds for reference

    • 4 weeks ago
      Anonymous

      yeah but if you hate broccoli you could do greek yogurt or even better kefir

  115. 4 weeks ago
    Anonymous

    Is it possible to lose pant size from exercise alone?
    >be me
    >no exercise
    >decent diet
    >started running
    >haven’t changed diet
    >my midsection feels “tighter”
    Will beginning exercise lead to fat loss?

    • 4 weeks ago
      Anonymous
  116. 4 weeks ago
    Anonymous

    what's the best food I can eat to recover my legs from doing delivery on a bicycle?
    chicken and rice?

  117. 4 weeks ago
    Anonymous

    does putting weights under heels while squatting help with ankle strength?

    what about 1kg-2kg ankle weights while running? doing c25k

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/fw9BrPT.jpg

      • 4 weeks ago
        Anonymous

        mean.

    • 4 weeks ago
      Anonymous

      >what about 1kg-2kg ankle weights while running?

  118. 4 weeks ago
    Anonymous

    >got stronger while fasting
    How?

    • 4 weeks ago
      Anonymous

      you probably rested and slept well

  119. 4 weeks ago
    Anonymous

    Is nsuns 531 a decent routine for hypertrophy on a cut? Trying to escape skinny fat

    • 4 weeks ago
      Anonymous

      >is a powerlifting program decent for hypertrophy?
      no, go do chest/back, arms/shoulder, legs, rest

      • 4 weeks ago
        Anonymous

        3 days consecutive? Could I do cardio on rest?

  120. 4 weeks ago
    Anonymous

    How the frick am I supposed to get enough sleep, let alone at consistent times, when my job throws my shifts around from 6 AM to as late as 12AM? Am I just supposed to split my sleep up into naps or something?

    • 4 weeks ago
      Anonymous

      idk homie get a new job up your grind sling that hash homie u no wut im syn

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