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  1. 4 weeks ago
    Anonymous

    I need some basic solid HIIT links/routines to look at.

    • 3 weeks ago
      Anonymous

      Check out Beachbody. The Insanity series is great, plus you don't need any equipment, except for a yoga mat if you want one.

  2. 4 weeks ago
    Anonymous

    SL/SS 5x5 or PPL or something else for someone relatively new? Aiming for 3-4 days a week at the gym.

    Any good resources for what workouts to do for the different types of programs, or good suggestions you guys have?

    • 4 weeks ago
      Anonymous

      if you want to get strong then do SS or SL for a couple months then consider moving onto a more traditional PPL routine as you begin to struggle
      iirc the SS PDF has some recommended accessory lifts

    • 4 weeks ago
      Anonymous

      SL 5x5 to nSuns after 6mo-1yr for strength
      U/L split 4x weekly for hypertrophy

  3. 4 weeks ago
    Anonymous

    i know this is probably highly individual but do any anons here have some experience running an arm day directly after an upper day?
    >why?
    because at the gym im only doing compounds and by the time im done the dumbbell and cable area is way too packed and i got a small pulley system with dumbbells and a bench at home

    im currently running a 4 day LU split, progression is based on the GZCLP thing
    >main lift for the day 5x3-10x1 whenever i fail
    >2 secondary lifts 3x10/8/6 or 4x8/6/4, one pull and one push
    >one accessoire lift to "support" main lift like butterfly for bench or leg extensions for squats

    i ran it like this for a while LUxLUxx but the lack of isolations for my arms annoyed me so im running LUAxLUx rn,
    arm workout consists of 3-4 sets of close grip chinups, 3-4 sets of lat raises/skullcrushers/curls(+facepulls sometimes)
    my tris especially are so fricked the next day but its feeling good. is this stupid?
    should i maybe run it like ULAxULx to have a day of rest between?

    second question: i basically train my back every time i work out (lat pulldown, pendlay rows, close grip chinups, one armed rows on each day) and my upper back is sore pretty much all the time but its not painful, should i worry about this? im still making progress on all my lifts so for now it seems like im recovering well enough but i wonder if im fricking myself in the long run here

    • 4 weeks ago
      Anonymous

      yea I do. adding an arm day to upper lower is a fairly common variatin.
      >ULAxULxx
      either do that or ULxULAxx. they're the same thing really, just depends on what days of the week you want to place your rests.
      >i basically train my back every time i work out
      even on lower days? why? let it rest and recover

  4. 4 weeks ago
    Anonymous

    Taking Vitamin C powder before bed cured all my joint pain. I had pain in both knees, my left distal bicep tendon, and my left shoulder.
    Tried every supplement and rehab exercise for months
    This cured it in a few weeks. I was eating 2 oranges a day before this too but apparently that's not enough

  5. 4 weeks ago
    Anonymous

    Is the Special K "high protein" cereal worth it or would it frick me up? I figure it's terrible for me because it's Special K goyslop but sometimes you find a diamond in the rough so I was curious.

    • 4 weeks ago
      Anonymous

      looks like it's onions protein. probably pretty shit. if you care about phytoestrogens then don't

  6. 4 weeks ago
    Anonymous

    Any suggestions for a modest arm routine at the end of my SS sessions that won't interfere with the program?

    • 4 weeks ago
      Anonymous

      idk ss but if you want to build your arms:
      dumbbell curls
      skull crushers
      tricep pulldown

  7. 4 weeks ago
    Anonymous

    how do i know if i am a creatine responder? people say like if u can do more volume but that also fluctuates with stress, sleep , etc

    • 4 weeks ago
      Anonymous

      creatine gives you like 5% more recovery and pushing power at best. It's a very minute thing and you shouldn't expect it to entirely change your workout.

    • 4 weeks ago
      Anonymous

      why don't you just take creatine for a couple months and see how you respond???

  8. 4 weeks ago
    Anonymous

    anyone else here ever tear their ACL? what was recovery like?

    • 4 weeks ago
      Anonymous

      I tore mine 11 months ago. Start getting your full straightening and bending at the knee back asap. Get surgery done asap. It's a long and monotonous 9 months of rehab after surgery and difficult to stay motivated. Treat your recovery like your job and get as much sleep as you can every night

  9. 4 weeks ago
    Anonymous

    help me fit, my bench is so fricking weak. I've been lifting for years and my bench press has always been fricking shit. Is my form wrong? Am I just genetically fricking terrible? What the frick do I need to do to improve this?

    My other lifts are fine.
    >DL 335 3x6
    >Squat 230 3x8
    >OHP 135 3x4
    >Bench failing 185 on third set of 3x8
    Shit, my db press is even fine, (80lbs 3x8). Do I just entirely abandon this? I'm sick of feeling so fricking weak here.

    • 4 weeks ago
      Anonymous

      My experience with flat bench has been that you have to go very hard on at least one set. Max it out, 4-5 reps. The other sets can be lighter but as long as your giving your body that one signal, you'll get stronger

    • 4 weeks ago
      Anonymous

      Your bench is more or less in line with your other lifts

      • 4 weeks ago
        Anonymous

        Christ, is this just my limit during this cut? That fricking sucks if true. I feel like everyone can bench more than me.

        • 4 weeks ago
          Anonymous

          Maintaining strength while cutting is as good as you can ask for really. What weight are you at now? 185 for 8 isn't impressive but it isn't bad at all either. No one really gives a shit what number you're pushing outside of the gym as long as your pecs and tris look decently developed

    • 4 weeks ago
      Anonymous

      you seem to be on the skinnier side already, did you ever bulk properly in those "years" going to the gym?

      • 4 weeks ago
        Anonymous

        Not really. I've always had issues getting down to the BF% I wanted and fricked around a lot. This is the first time I'm actually making meaningful progress on a cut and getting lean (currently around ~15%)

        Maintaining strength while cutting is as good as you can ask for really. What weight are you at now? 185 for 8 isn't impressive but it isn't bad at all either. No one really gives a shit what number you're pushing outside of the gym as long as your pecs and tris look decently developed

        rn i'm like 5'11" 180 lbs down from 198 in november.
        >No one really gives a shit...as long as your pecs and tris look decently developed
        my chest looks like shit 🙁

        • 4 weeks ago
          Anonymous

          chest looks like shit because you're not shredded and you're not 15%

        • 4 weeks ago
          Anonymous

          You're like 20% body fat.

          • 4 weeks ago
            Anonymous

            There's no way you can see your abs at 20%. That means that my lean weight would be like 144 which is really low.

            • 4 weeks ago
              Anonymous

              we can see your abs because of lighting and you're flexing in both pics
              you have b***h breasts in both photos and no definition at all, no visible veins

              I'm not saying that you look bad, you look decent, just not shredded or below 18-20% bf

              • 4 weeks ago
                Anonymous

                lmao that's not 20%, relax dumbass. It's not 15% either, porbably like 18 or something.

    • 3 weeks ago
      Anonymous

      Following the 2:3:4 ratio rule, your bench press is actually your best lift.

      • 3 weeks ago
        Anonymous

        He should focus squat tbqh

  10. 4 weeks ago
    Anonymous

    I can't into leg drive when doing bench press. Everyone says "don't push down, push towards the bar" but all that accomplishes is me sliding up the bench, what's the secret?

  11. 4 weeks ago
    Anonymous

    Had a stomach virus from Sunday until Monday, only two days really but my digestion went down HARD. I'm bloated as frick, I fart all the time and my shits smell like the worst public toilets you could imagine

    Does my stomach just need some time to recover or am I fricked?

  12. 4 weeks ago
    Anonymous

    When you buy chicken breast, is there a difference if you buy those 10lb bags from Costco or from actual frozen aisle with other meats?

    • 4 weeks ago
      Anonymous

      why would you buy frozen chicken???

  13. 4 weeks ago
    Anonymous

    What day is best for adding power cleans and snatches if I'm currently on a PPL?

  14. 4 weeks ago
    Anonymous

    Do barbell and/or smith machine squats hit the glutes effectively? My gym has no machines for glutes, and I've tried doing barbell hip raises, using a flat bench, but it's fricking awkward and I feel like I struggle more with the setup of the lift than I do the actual weight

    I am sick of having a pancake ass and looking moronic in fitted pants

    • 4 weeks ago
      Anonymous

      bulgarian split squats are what youre looking for
      be prepared for glute doms of hell

      • 4 weeks ago
        Anonymous

        I've got a hard time balancing while holding a dumbbell in each hand doing these, and I think I will kill myself if I try with a barbell. Is the exercise still valid if I just do bodyweight 3 or 4x10? At least until I get better at the lift so I can start adding weight

    • 4 weeks ago
      Anonymous

      do high bar a2g and you'll hit them well

      • 4 weeks ago
        Anonymous

        >squats
        >deadlifts, RDLs are fine
        remember its not just about the ass, but the rest of the legs as well

        I know this probably doesn't matter but I was just curious. Is there an optimum time to take your daily supplements like D3, and Fish Oil?

        whichever is your biggest meal of the day is your best bet

  15. 4 weeks ago
    Anonymous

    any quick way to fix skinnyfat? obviously Im not looking to be shredded or anything in a short time like 3 or 5 months, I know it takes years for a nice amount of muscle but for the love of god im sick of being skinnyfat. I dont mind being a scrawny needlefish, I just dont want to be skinnyfat anymore. what should i do? cut, recomp or bulk? like i said im not looking for magic to happen overnight but i want the quickest route possible.

    • 4 weeks ago
      Anonymous

      >any quick way
      There's nothing quick in fitness. Weight management is slow, as is muscle gain.
      >im not looking for magic to happen overnight but i want the quickest route possible.
      Stop thinking in this mindset unless you want to be obsessive over every single day of your life. It's miserable. It's better to make a lifestyle change that's enjoyable vs a helltrip of hard deficits that make you feel gassed at all times.

      I recommend starting SS and cutting, as you can make basic beginner gains even at a deficit. By the time you start struggling in SS switch to a bulk to gain muscle. You'll come out fatter than you'd like, but you were either going to remain skinny and weak or puffy and stronger. I prefer the latter.

    • 4 weeks ago
      Anonymous

      a skinnyfat beginner has no business doing anything other than lifting heavy and eating at a modest surplus of about 300cals a day over TDEE
      >if you cut youll just be scrawny with no muscle
      just check out revivalfitness on yt

  16. 4 weeks ago
    Anonymous

    I've been doing a cobbled together workout. I like the ones I'm doing, but would like to know if there's something I'm missing and need to add.

    Odd days: gym
    3x10 dumbbell ohp
    3x10 hammer curl + twist
    3x10 lat pull down
    3x10 cable row
    2x10 + 2x5 back squat
    3x10 bench press

    Even days: home workout
    3x20 pushups
    3x20 bench dips
    3x8 1xF pull ups
    3x20 goblet squats
    3x15 hanging leg raise

    What should I add?

    • 4 weeks ago
      Anonymous

      Forgot to add 3x15 lateral arm raises

    • 4 weeks ago
      Anonymous

      rear delts, hamstrings and calves all missing isolation

      make sure too take rest days they are vital for recovery, cut out ohp as your front delts are getting enough stimulus from just bench, don't train the same muscles 2 days in a row (recovery takes at least 48 hours), do your compound movements (bench, Squat) first in the workout as they are the most physically demanding and should be done as fresh as possible, do compounds for lower reps.

      Honestly your exercise section is very good anon if I were you I'd completely
      Cut out your home workout then incorporate my advice into your odd day gym days 🙂

      Perhaps somthing like this

      3x6 Squat
      3x6 bench
      3x6 Romanian deadlift
      3x10 cable row
      3x10 hammer curl
      3x10 rear delt flies
      3x15 Calf raises

      • 4 weeks ago
        Anonymous

        Oh frick I forgot bench dip kinda suck so throw Tricep push downs and your leg raise onto that day as well

      • 3 weeks ago
        Anonymous

        Thanks for the analysis and advice anon. I'll see how much I can change without troubling the time. It's easy for me to get over attached to a routine. Helps stick to it at least. The bodyweight days were initially meant almost like stretching.
        Maybe I'll take them that direction

        • 3 weeks ago
          Anonymous

          Troubling the tism*

  17. 4 weeks ago
    Anonymous

    my 2 year old keeps getting me sick and I feel I need to not go too heavy at the gym to maximize my recovery.
    would just pushing to failure on the machines be enough so I don't lose my gains?

  18. 4 weeks ago
    Anonymous

    I did the Scooby's calorie calculator, for someone with 97kg, 190 cm and I will say about ~17% body fat and the output for gaining muscle and losing fat is 3333 with 20% fat, 20% protein and 40% carbs.
    It's fricking impossible, i can't get that much carbs, and I can't hit the calorie intake without surpassing the 20% fat or protein. Are those target macros right?

    • 4 weeks ago
      Anonymous

      my homie are the remaining 20% of your macros alcohol?

      • 4 weeks ago
        Anonymous

        I did the Scooby's calorie calculator, for someone with 97kg, 190 cm and I will say about ~17% body fat and the output for gaining muscle and losing fat is 3333 with 20% fat, 20% protein and 40% carbs.
        It's fricking impossible, i can't get that much carbs, and I can't hit the calorie intake without surpassing the 20% fat or protein. Are those target macros right?

        My bad, is 60% carbs. And actually the closest I got to my macros was with 1L of Guinness

    • 4 weeks ago
      Anonymous

      Macro ratios don't matter very much. As long as you get 0.82g of protein/lb of lbm, you can fill the rest of your calories with whatever.

  19. 4 weeks ago
    Anonymous

    why don't I, as a beginner, get any soreness until 2 days after a workout?
    this is really throwing me off because when I feel totally fine the next day I worry that the workout wasn't effective even though I was going to failure and all that

    • 4 weeks ago
      Anonymous

      soreness is not an indicator of progress

      • 4 weeks ago
        Anonymous

        how can I know if a workout was effective then? just going to failure with good form?

        • 4 weeks ago
          Anonymous

          Are you progressing? If so, then your workouts are effective.

  20. 4 weeks ago
    Anonymous

    I know this probably doesn't matter but I was just curious. Is there an optimum time to take your daily supplements like D3, and Fish Oil?

    • 4 weeks ago
      Anonymous

      time of day doesn't matter so much, but always take supps with a meal.

  21. 4 weeks ago
    Anonymous

    Why do these things give me insane gas?
    I don't have any food intolerances and I don't get the shits from them or anything. It's literally just non stop stomach gurgling and loud farting for the entire night after I eat a packet.
    I've actually started getting a packet of them before going to have beers with my mates just for the hilarity.

    • 4 weeks ago
      Anonymous

      what are they? Dried pears?

      • 4 weeks ago
        Anonymous

        yeah.
        Got hooked on their chocolate brazil nuts and was trying the other things they made

        • 4 weeks ago
          Anonymous

          I mean it's probably the sugar. Pears are already a sweeter fruit, and drying requires more sugar. Lots of sugar leads to gas.

          • 3 weeks ago
            Anonymous

            I ate a packet of their dried apricots last night in attempt to make a huge fart storm.
            I don't think they agreed with the beer and whiskey though and I ended up projectile vomiting

  22. 4 weeks ago
    Anonymous

    any recommended upper/lower 4 day split programs out there?

    • 4 weeks ago
      Anonymous

      ULxULAx
      >Upper 1
      Incline bench 5x4-6 (superset)
      Bent over row 5x4-6 (superset)
      Lat pulldown 3x8-12
      Arnold press 3x8-12
      >Lower 1
      Deadlift 5x4-6 (superset)
      Narrow leg press 5x4-6 (superset)
      BSS 3x8-12
      Hip thrust 3x8-12
      >Upper 2
      Behind-neck OHP 5x4-6
      Dumbbell bench 3x8-12 (superset)
      Krok row 3x8-12 (superset)
      Chin-up 1xF
      >Lower 2
      High bar squat 5x4-6 (superset)
      Leg curl 5x4-6 (superset)
      Good morning 3x8-12
      >Arms+Abs
      Cable crunches 2x8-12, 1xF (superset)
      Reverse cable crunches 2x8-12, 1xF (superset)
      Bent-over twists 3x20-30
      Hammer curl 3x8-12
      Skull crushers 3x8-12
      Shrugs 1xF

  23. 4 weeks ago
    Anonymous

    What is a good magnesium supp? Do i need calcium and d3 included in one?

  24. 4 weeks ago
    Anonymous

    Should I cut down to 200lbs and bulk or down to 180lbs and then bulk? I'm thinking 200. 180 would be somewhat lean for my frame and I feel like it'd be a giant waste of my fricking time to cut down that low just to add some fat back on with a bulk.

    • 4 weeks ago
      Anonymous

      >body
      >how long lifting
      >lifting stats
      you gave us nothing

      What is a good magnesium supp? Do i need calcium and d3 included in one?

      magnesium glycinate is the best one. the ones with Ca, D3 and K2 usually cost a lot more and are underdosed in all aspects

      • 4 weeks ago
        Anonymous

        >magnesium glycinate
        Thanks brah

    • 4 weeks ago
      Anonymous

      Don't think about weight so much as fat. As a wise anon once said:
      >Cut when you hate the way you look
      >Bulk when you hate everything else

  25. 4 weeks ago
    Anonymous

    I'm done with lifting for women, to receive mires. I no longer care for such pathetic and meaningless endeavours. Only seeking out to dehumanize myself further to become resilient against the looming horrors. Face the bloodshed for it seeks out to gaze into your soul. You will petrify. Gorevidmaxxing 'til failure. Reports about the ongoing wars in my right ear, bible lectures about Revelation in the left, on endless repeat. Prepare for starvation as the next horseman in line wields a pair of scales. Relentless agony awaits.

    %3D

    • 4 weeks ago
      Anonymous

      ok schizo

  26. 4 weeks ago
    Anonymous

    Why do ab exercises especially this machine give me digestive problems? Like I know "why does an ab work out hurt my abdomen" is moronic but it definitely feels like more than just sore muscles definitely like a sharp pain like eating bad food or getting constipated but only a day or two after I do this.

    • 4 weeks ago
      Anonymous

      Literally abDOMS

    • 4 weeks ago
      Anonymous

      pain is bad. You want to avoid anything sharp. Crunch machines are garbage anyhow.

  27. 4 weeks ago
    Anonymous

    Is it true / what is the evidence that consuming large amounts of sugar during excercise actually doesn't negatively impact insulin or blood sugar regulation?

    i.e is it healthy to consume a lb of sugar during 3h of intense cardio. Is it true that it doesn't matter bc you are consuming 1800 cal but burning 4000 cal in the same timeframe?

    Has anyone perdinally monitored with a continuous blood glucose meter?

  28. 4 weeks ago
    Anonymous

    Deadlift stuck at 375.
    I weigh 175 lbs at 6’1.
    I refuse to gain weight because I also run long distance.
    Is it impossible for me to reach 4pl8 without putting on weight? I already have very low body fat level

    • 4 weeks ago
      Anonymous

      how long have you been stuck? what's your program?

    • 4 weeks ago
      Anonymous

      >Deadlift stuck at 375.
      >I weigh 175 lbs at 6’1.
      >I already have very low body fat level
      >I refuse to gain weight because I also run long distance.
      >Is it impossible for me to reach 4pl8 without putting on weight?
      Yes.
      >I refuse to gain weight

    • 4 weeks ago
      Anonymous

      Put on a little weight and cut back down later. Your lifts will go up. Focus on fixing your sticking point for maximum efficiency.

  29. 4 weeks ago
    Anonymous

    Is there some equivalent to calf raises for the forearm? An easy to do exercise that's great for torturing your forearms into growing

    • 4 weeks ago
      Anonymous

      wrist curl

    • 4 weeks ago
      Anonymous

      wrist curl

      And for reference:
      >reverse wrist curl
      >tib raise

  30. 4 weeks ago
    Anonymous

    I don’t follow a particular program. PPL, six days a week. Would there be any benefit or negatives to taking a week off the gym once a month and doing a mix of strong man stuff like carries, tire dragging flipping mixed with a push up pull routine? I’d stick with working out 6 days a week…

    • 3 weeks ago
      Anonymous

      I would just mix them in when you're feeling them
      I love farmers carries on leg day and most strongman stuff is leg stuff so it's easy to program

      >Deadlift stuck at 375.
      >I weigh 175 lbs at 6’1.
      >I already have very low body fat level
      >I refuse to gain weight because I also run long distance.
      >Is it impossible for me to reach 4pl8 without putting on weight?
      Yes.
      >I refuse to gain weight

      You probably can but you'd have to stop everything that wasn't strength training and likely change your frequency

      But that weight at that height is really smol
      Why don't you wanna be a big guy?
      At my peak I was 274# @6'4

      • 3 weeks ago
        Anonymous

        274#@6'4@8%bf***

  31. 4 weeks ago
    Anonymous

    Poop question. I keep changing my diet around trying to poop max but I really dont know what is working or what is not. I get backed up at least once a week for no reason. I change diet around, more fibre, less fibre, fattier meat, leaner meats, dairy, dairy free. Its hard to keep consistant diet because if I dont poop for 3 days I get anxious and start just shovelling anything down my throat to get myself to poop. I know probably a food diary is a must, I just dont know how far back it is what ive eaten when poop. I only train for half the week, so perhaps this has something to do with things.

  32. 4 weeks ago
    Anonymous

    Please post the creatine brand / product you take.

    • 3 weeks ago
      Anonymous

      Working around biceps tendon pain by using light weights for higher reps and I'm pretty sure my arms are shrinking. I like to stick to 6-10 reps but that was causing pain and my workaround is to perform 20+ reps. Feels good but it's only been 2 weeks and I look smaller now. The frick should I do? My routine's main goal is to grow my arms.

      Literally all the same. It's like asking about the best paracetamol brand.

  33. 4 weeks ago
    Anonymous

    I have extreme pain in the tip of my elbow when I bend or extend my arm. I took a fall and landed on the olecranon (pointy tip of elbow) but this was probably 6 weeks ago already and the pain is much worse when there is tension on the tricep. Now I don't know what the issue is, whether it's a small fracture, just a bruised bone or tendonitis. I do not have elbow bursitis since there is no swelling. I kind of doubt it's tendonitis, because the pain is only in that one small spot. I've tried icing it and I've used lots of anti-inflammatory gel to no avail. It's bad pain but technically I can train as long as I warm up properly and the training does not appear to make it much worse. Any idea what it is or how to proceed in terms of therapy?

  34. 4 weeks ago
    Anonymous

    What is a pre workout that won't make me shit myself? Will a non stim one be good enough?

  35. 3 weeks ago
    Anonymous

    I'm a fatty losing weight and currently I'm on this full machine full body program given to me by the PT I started with a while ago. When I lose a lisome more I want to do free weights so I can take that program into the whole bulk/cut thing, but I still want to do full body since I enjoy working out the entire body.
    Is this a good routine? (Or should I just do something like a brosplit/PPL?)

    Day 1
    Exercise Sets Reps
    1. Squat 5 5
    2. Dumbbell Bench 4 10
    3. Dumbbell Row 4 10
    4. Seated Dumbbell Press 4 10
    5. Lunge 4 10
    6. Dumbbell Curl 3 10
    7. Standing Barbell Tricep Extension 3 10
    8. Calf Raise 3 12
    9. Plank 5 20 secs
    Day 2
    Exercise Sets Reps
    1. Bench Press 5 5
    2. Machine Pec Deck 3 12
    3. Leg Extension 4 10
    4. Leg Curl 4 10
    5. Pulldown 4 10
    6. Seated Lateral Raise 4 10
    7. Dumbbell Hammer Curls 3 10
    8. Rope Extension 3 10
    9. Plank 5 20 secs
    Day 3
    Exercise Sets Reps
    1. Deadlift 5 5
    2. Incline Dumbbell Press 4 10
    3. Lateral Raise 4 10
    4. Pulldown 4 10
    5. Leg Press 4 10
    6. EZ Bar Curl 3 10
    7. Skullcrushers 3 10
    8. Dumbbell Shrugs 3 12
    9. Plank

  36. 3 weeks ago
    Anonymous

    When I go low enough on my squats I feel like I'm using a different muscle, am I really or is that a normal ROM thing and I should keep going low?

    • 3 weeks ago
      Anonymous

      See pic
      You always want to drop below parallel

      I'm a fatty losing weight and currently I'm on this full machine full body program given to me by the PT I started with a while ago. When I lose a lisome more I want to do free weights so I can take that program into the whole bulk/cut thing, but I still want to do full body since I enjoy working out the entire body.
      Is this a good routine? (Or should I just do something like a brosplit/PPL?)

      Day 1
      Exercise Sets Reps
      1. Squat 5 5
      2. Dumbbell Bench 4 10
      3. Dumbbell Row 4 10
      4. Seated Dumbbell Press 4 10
      5. Lunge 4 10
      6. Dumbbell Curl 3 10
      7. Standing Barbell Tricep Extension 3 10
      8. Calf Raise 3 12
      9. Plank 5 20 secs
      Day 2
      Exercise Sets Reps
      1. Bench Press 5 5
      2. Machine Pec Deck 3 12
      3. Leg Extension 4 10
      4. Leg Curl 4 10
      5. Pulldown 4 10
      6. Seated Lateral Raise 4 10
      7. Dumbbell Hammer Curls 3 10
      8. Rope Extension 3 10
      9. Plank 5 20 secs
      Day 3
      Exercise Sets Reps
      1. Deadlift 5 5
      2. Incline Dumbbell Press 4 10
      3. Lateral Raise 4 10
      4. Pulldown 4 10
      5. Leg Press 4 10
      6. EZ Bar Curl 3 10
      7. Skullcrushers 3 10
      8. Dumbbell Shrugs 3 12
      9. Plank

      Machines are a waste of time
      Do a real program focusing on compound free weight movements
      They burn more calories and will get you way better progress overall

      I can max out every machine I come across because I never used them except for meme shit when I was bored

      Always lift heaviest to lightest
      Outside of the big compound movements you really only need a bit of arm work and shoulder flies
      If you're in pain, though, you can run a light machine day if that's what you need tho

      What is a pre workout that won't make me shit myself? Will a non stim one be good enough?

      Find one with green tea caffeine instead
      Also drink more water otherwise to reduce ploopin from pre

      I have extreme pain in the tip of my elbow when I bend or extend my arm. I took a fall and landed on the olecranon (pointy tip of elbow) but this was probably 6 weeks ago already and the pain is much worse when there is tension on the tricep. Now I don't know what the issue is, whether it's a small fracture, just a bruised bone or tendonitis. I do not have elbow bursitis since there is no swelling. I kind of doubt it's tendonitis, because the pain is only in that one small spot. I've tried icing it and I've used lots of anti-inflammatory gel to no avail. It's bad pain but technically I can train as long as I warm up properly and the training does not appear to make it much worse. Any idea what it is or how to proceed in terms of therapy?

      Go to a fricking doctor obviously lmaoooo wtf are you doing
      I bet you chipped a bone
      Every second it isn't properly addressed reduces the chances it will heal properly
      Quit being a fricking moron bro

      Please post the creatine brand / product you take.

      Walmart equate 100% creatine
      Anything else is a waste of money

      Poop question. I keep changing my diet around trying to poop max but I really dont know what is working or what is not. I get backed up at least once a week for no reason. I change diet around, more fibre, less fibre, fattier meat, leaner meats, dairy, dairy free. Its hard to keep consistant diet because if I dont poop for 3 days I get anxious and start just shovelling anything down my throat to get myself to poop. I know probably a food diary is a must, I just dont know how far back it is what ive eaten when poop. I only train for half the week, so perhaps this has something to do with things.

      Fat is the river, fiber is the boat
      You need high fat high fiber to poop max
      Sugar and refined protein (protein powder) slows bowels, alcohol irritates bowels, deli meat(homogenized) slows bowels, lack of water, lack of electrolytes messes with bowels

      You just need a balance

      • 3 weeks ago
        Anonymous

        Working around biceps tendon pain by using light weights for higher reps and I'm pretty sure my arms are shrinking. I like to stick to 6-10 reps but that was causing pain and my workaround is to perform 20+ reps. Feels good but it's only been 2 weeks and I look smaller now. The frick should I do? My routine's main goal is to grow my arms.

        Literally all the same. It's like asking about the best paracetamol brand.

        It does matter what creatine you take. Mono stuff requires a loading phase and isn't as well absorbed as the hcl stuff.

      • 3 weeks ago
        Anonymous

        Based replier. Thanks, more fats and electrolytes sounds like something i could use. Will try this

  37. 3 weeks ago
    Anonymous

    I want to sleepmax, and I am willing to do almost anything to obtain the ideal sleep.
    What instrument may help me to measure my sleep quality, in order to have a measure of my progress ?

  38. 3 weeks ago
    Anonymous

    Any thoughts on this routine? It has a lot of supersets, but is it good for a 3-day full body routine?

    • 3 weeks ago
      Anonymous

      Solid.

      Can anyone rec a routine that's
      >beginner/novice
      >3x a week
      >hits legs only once a week at most

      See above and just remove the leg press and turn the DL into a rackpull if you want.

  39. 3 weeks ago
    Anonymous

    Body fat scales are a meme right?

    • 3 weeks ago
      Anonymous

      yes

  40. 3 weeks ago
    Anonymous

    Anyone else a morning smoothie person? Its the easiest way for me to get my fiber with fruits/veggies and milk.

  41. 3 weeks ago
    Anonymous

    Can anyone rec a routine that's
    >beginner/novice
    >3x a week
    >hits legs only once a week at most

    • 3 weeks ago
      Anonymous

      Can you bump it up to 4 days so you can do an upper/lower?

  42. 3 weeks ago
    Anonymous

    Thanks to the lad who recommended doing extensions rather than kickbacks, my triceps are fricking sore now so it clearly worked.

  43. 3 weeks ago
    Anonymous

    Could someone please recommend me a yoga app? I'm mostly looking for increased flexibility in my hips and legs but in general, whenever I've done yoga routinely, my sleep has improved vastly to the point where I've slept exactly seven and a half hours and woken up completely rested, so I'd like to get back to that as well.

    Many thanks in advance.

  44. 3 weeks ago
    Anonymous

    if I'm on an upper lower split and my lower muscles are sore as frick while my upper are okay, can I just deload the lower portion and keep the upper as normal

    on a cut for what it's worth

  45. 3 weeks ago
    Anonymous

    Last year I had two boils on my leg that were so bad I had to take antibiotics. In January, I had another. In the mean time my girlfriend also had two. My mom (who lives in a different city) also had one this year. Now I see there is another one forming on my other leg

    What the frick am I doing wrong? Feels like this bacteria is everywhere. I'm washing clothes, blankets, towels. Anyone have any experience with this?

  46. 3 weeks ago
    Anonymous

    >does alcohol make scale weight go up?
    >does throwing up after drinking alcohol stop you from ingesting some of the calories?
    >what to eat when hungover

    • 3 weeks ago
      Anonymous

      Stop drinking poison, moronic addict.

      • 3 weeks ago
        Anonymous

        homie this is the third time drinking in my life, hence the moronic questions

        • 3 weeks ago
          Anonymous

          alcohol has calories, therefore if the additional calories intake puts you in a calorie surplus then you will put on some weight, on balance. alcoholic drinks are also often sugary. it also fricks your hormones but a few occasions won't do much.

          if you throw up your body will have partially digested it, but not much.

          digestion starts in the mouth when it hydrolyses carbohydrates and absorbs it via the facial vein. this is not a large amount though.

          it then depends on how you long it was since you ate till when you threw up.

          as for eating, a hangover is dehydration and tiredness mainly. so sleep more and drink water with electrolytes in it

  47. 3 weeks ago
    Anonymous

    I'm tired of stalling on bench press, I always leave the gym demoralized on my bench day because I'm so shit at it. Should I ditch the bench press for now and get back to it when I'm repping 3 plates on the weighted dips?
    Currently doing 1pl8 and a half for 10 reps on bench press,1pl8 and 3/4 (meaning another 15 kg) for 9 reps on the weighted dips at ~160lbs (74kg. Recenty lost a ton of weight to food poisoning but didn't lose much strength miraculously, though admitedly there was not much to lose in the first place), both for 3 sets + warm ups.

  48. 3 weeks ago
    Anonymous

    [...]

    just do push/pull 4x a week and skip whatever leg exercises you dont want to do

  49. 3 weeks ago
    Anonymous

    If I jerk off once a week, after a few weeks it starts hurting when I ejaculate. It's like the muscles themselves have been inactive and contracting them hurts. Ejaculating the next 3 days it'll hurt less and less and then it's completely gone, back to normal where it doesn't hurt. I haven't been able to find anyone with these "symptoms", can anyone relate?

    • 3 weeks ago
      Anonymous

      It might just be blue balls. It's usually kind of painful for me to orgasm if I haven't done it in a while.

      • 3 weeks ago
        Anonymous

        It feels a bit different from blue balls in that the pain feels more sharp than dull, and only lasts for the duration of the contractions itself, whereas blue balls hurts for longer.

  50. 3 weeks ago
    Anonymous

    [...]

    https://drive.google.com/file/d/1WEwnK7NDoipvyjihqomaOI9fgu4oWbsg/view

  51. 3 weeks ago
    Anonymous

    What will happen if I do my workout twice instead of once?

  52. 3 weeks ago
    Anonymous

    >can't squat 225 after 6 years of lifting
    >baby face
    >no chind, no jaw
    >can't grow a beard
    >hair receding and thinning (25 btw)
    >socially inept
    Which lift is gonna fix this?

    • 3 weeks ago
      Anonymous

      eat more
      mewing
      dermarolling
      fin/min
      dating apps & going on dates

  53. 3 weeks ago
    Anonymous

    I'm lifting at home with adjustable dumbbells and on some lifts I feel like they're not doing much. Specifically anything involving lats. Should I up the weight until I feel them or quadruple check my form? Pretty sure my form is fine. I'm just scared to go up in weight, specifically for my sciatic nerve that I've pinched 3-4 times.

    • 3 weeks ago
      Anonymous

      Why didn't you list what you're doing, dummy?
      Pullovers have back support, so you can load that as heavy as you want. Chest supported rows prevent you from using your lower back, you can do that too but be sure to move the dumbbell towards the hips in order to bias the lats.

      • 3 weeks ago
        Anonymous

        Pullovers and rows for lats. I "swing" rows toward my hips to hit lats instead of arms. Pullovers I try to dip my hips a bit but I'm fat and my bench is dogshit so I do what I can. Chest never really feels like it gets worked either. Doing bench and incline. Only been at it for 3 weeks so I'm not wanting to jump weights drastically in case it's just my stabilizers that are lagging behind. For comparison, I can definitely tell my biceps get worked through curls and cross body hammer curls, my triceps get worked from skullcrushers, my legs definitely get worked from squats, lunges, and bulgarian split squats. Romanian deadlifts don't stretch much either but I'm probably going very light due to my sciatic fears.

        • 3 weeks ago
          Anonymous

          >Only been at it for 3 weeks
          Totally overthinking lifting. Go train for 6 months. Your muscles are too small for you to feel.

          • 3 weeks ago
            Anonymous

            From everything I've read/watched, doms are worst when starting out though. So I should just not worry about it?

            • 3 weeks ago
              Anonymous

              If you're training to failure, then you should stop worrying.

              • 3 weeks ago
                Anonymous

                Works for me. Thanks.

        • 3 weeks ago
          Anonymous

          > I "swing" rows toward my hips to hit lats instead of arms
          Thats moronic. Just pull it up naturally

  54. 3 weeks ago
    Anonymous

    Is HIIT power training?

  55. 3 weeks ago
    Anonymous

    Deload week next week for my upper body program and good timing too: my shoulder was starting to pop.
    Should I take next week as a total deload and deload my squat/deadlift/etc. too or keep chugging along?

    • 3 weeks ago
      Anonymous

      deload everything

    • 3 weeks ago
      Anonymous

      Chill out on bench and do a deload. I'd get your shoulder checked for impingement.

  56. 3 weeks ago
    Anonymous

    is this normal male pattern baldness? its kinda asymmetrical, only started when I was maybe 27, am 30 now. I live pretty unhealthy so I was hoping it was from that and might get better if I turned my shit around

    • 3 weeks ago
      Anonymous

      angle 2. mostly on the top and some receding hairline. not sure how long until JUST status

    • 3 weeks ago
      Anonymous

      classic androgenetic alopecia
      no, unless you have a severe deficiency somewhere, fixing your diet will have no effect. there are starving homeless people out there with perfect heads of hair. your first step to fixing it would be taking finasteride.

      • 3 weeks ago
        Anonymous

        >troony posting

  57. 3 weeks ago
    Anonymous

    How do I progress with body weight exercises?

    • 3 weeks ago
      Anonymous

      Google bodyweight progression exercise chart, you moron. You can literally copy those 4 words from my post and right click to do the google search you lazy dumb frick.

  58. 3 weeks ago
    Anonymous

    Are there any studies on rest pause? Do they actually work? After I cant do anymore reps, is better to take a few seconds to get a few extra reps, or just wait and start a new set?

  59. 3 weeks ago
    Anonymous

    SS or SL for a newbie going gym 3 times a week, I want to focus on hypertrophy so I can look good

    • 3 weeks ago
      Anonymous

      do one of the sl variations with extra accessories

      • 3 weeks ago
        Anonymous

        aight, is it worth using the stronglifts app? I already use a different app for tracking my progress

        • 3 weeks ago
          Anonymous

          i downloaded the stronglifts app and it fricking sucks unless you pay for it, frick that

  60. 3 weeks ago
    Anonymous

    Starting my cut.
    Is there a difference between 30p/35c/35f and 30p/50c/20f? Does it really matter if the calories add up the same?

    • 3 weeks ago
      Anonymous

      It doesn't technically matter, but I'd recommend going high fat low carb on a cut. Carbs (minus fiber) tend to increase hunger overall - if you can keep them to a minimum except around dinner, you'll be set. Meals high in protein and fiber, with a little fat, will keep you full and regular throughout the day.
      >t. turbocutter

  61. 3 weeks ago
    Anonymous

    If I just do a frick load of cardio, like 10km run, 15km bike and climb the Empire State Building on the stair master and go below my calorie limit will I eventually get abs or do I need to actually work a core for them to show?

    • 3 weeks ago
      Anonymous

      everyone has abs

      in order to show them you need your body fat to be super low

      so yes, if you're outputting more than you input and reducing fat, they will eventually show

      • 3 weeks ago
        Anonymous

        But will they become visible at a higher bf% if I work them more?

    • 3 weeks ago
      Anonymous

      Both. Building your ab muscles makes it easier for them to show. If not you'll have to go lower in BF

      • 3 weeks ago
        Anonymous

        Thanks
        Is there a one true best ab exercise? Russian twist? Planking? Sit up? Leg raises?
        What’s the best?

        • 3 weeks ago
          Anonymous

          You have to work the lower and upper with different exercises. One best won't do for both.
          Upper Abs - Pic related. Proper technique is increase the time under tension in the eccentric (going back down). Meaning, lay back down slowly. The crunch part is meaningless.
          Lower Abs - Hanging knee raises. Tilt the pelvis up, show your butt, and like before, the growth comes from coming down as slowly and controlled as possible. All the idiots just swing their legs up and let gravity drop their legs. Option 2- Dragon flags. Rocky IV style

          • 3 weeks ago
            Anonymous

            Don't forget obliques - bent-over twists work these really well.

    • 3 weeks ago
      Anonymous

      Probably best to do something more sustainable if you're looking to maintain visible abs. Just eat below maintenance until you get to 10-15% body fat (where you can see abs), do a little cardio daily (30-60 mins at a consistent pace), and hit abs in your workouts (personally a fan of cable crunches), you should see results in time. If you're super big, stop worrying about it for now, as there are bigger issues to sort out first.

  62. 3 weeks ago
    Anonymous

    Can you do ULxULx without having that extra day rest (ULxULxx)? Or is that extra rest day really that important? I just want to be as active as possible

    • 3 weeks ago
      Anonymous

      do ULULULx if you really want to be active, but science says that working out yo muscle groups twice a week is sufficient for both strength and hypertrophy gainz

      rest is very important though so a more realistic approach could be doing ULxULAx doing accessories or abs or light cardio or whatever that's not going to interfere with your main days

  63. 3 weeks ago
    Anonymous

    I'm a newbie with shit knees and SS/SL requires me to do squats and my knees really don't like them.

    Is replacing squats with leg press an alright thing to replace with? At least for a few months? Or should I try doing squats with the smith machine?

    Or just do higher reps baby squats, even though I can lift a lot heavier, just keep the weight low to build good form and let my knees slowly adjust to the movement?

    • 3 weeks ago
      Anonymous

      Work on getting your knees fixed. Do you stretch? I find that tight hams and weak hip adductors / abductors pull the knee out of wack.

      • 3 weeks ago
        Anonymous

        I stretch and warm up plenty. I just have fricked meniscus and maybe some tendonitis on bad days.

  64. 3 weeks ago
    Anonymous

    Are women gains goblins from a financial standpoint?

  65. 3 weeks ago
    Anonymous

    why is the captains chair such a c**t

    every time I use it I get shooting nerve pain from the contact point on my elbow resting on the pad, and it shoots all the way through to my hand and fingers

    is it better to just do them hanging from a bar instead?

  66. 3 weeks ago
    Anonymous

    should my elbows feel sore the day after doing curls? my bicep is a bit sore but i mostly feel it in the tendon on the inside of the elbows.

  67. 3 weeks ago
    Anonymous

    I've been gaining weight even though I'm fasting? I take in 2 meals, one to break the fast and one before bed. All of the meals are considerably healthy and high in protein.
    My lifts have dropped somewhat so I'm not sure if it's muscle or fat.

    • 3 weeks ago
      Anonymous

      you can gain on one meal a day as long as it’s calorie dense enough, are you tracking the calories too?

  68. 3 weeks ago
    Anonymous

    What's with all the self-taught oly lifting success stories videos on Youtube? Can I really do oly lifting by myself successfully? Not aiming to compete btw, just recreational purposes.

  69. 3 weeks ago
    Anonymous

    posted this on how to get women on adv, but i think maybe there are a few anons on here who frick so ill post it here too:

    What's your opinion about double-texting when someone doesnt reply for like a day?... has anyone ever done it? this woman i hooked up with seemed keen making plans then just started ghosting me today... i know the conventional wisdom is to never do it because you want to play it cool and seem like you have options or whatever, but i have a feeling maybe thats moronic or a little bit of a crude generalization...

    • 3 weeks ago
      Anonymous

      Depends on context and how you come across. If you haven't made any plans yet, why not just suggest something? Makes it more likely for her to reply and for you to find out where you stand.

      • 3 weeks ago
        Anonymous

        >Depends on context and how you come across
        ok ill explain the context, maybe someone has some feedback.
        >met this woman at the pub last weekend, hooked up with her, went back to her place
        >chatting on messenger about movies
        >me: do ya wanna do a movie night later this week
        >her: what would you like to see?
        >me: open without replying, head out for a run
        >her: ive seen alot of the movies showing right now, so you'll have to tell me what kind of ones you're into. (she's expecting to go to the cinema)
        >me (back from the run): i more meant you could come around to my place and watch one, I like X kind of movies, how about these days and times.
        >her: opens it and doesn't reply for a day
        wat do?

        I've already been to her place so i figured it would be nice to invite her to mine. The annoying part is I actually would probably prefer go to the cinema. Idk, i guess it doesn't really matter...

        • 3 weeks ago
          Anonymous

          Tit for tat autistic homie, you left her on read so she's gonna do the same. Don't freak out, just chill. If you don't get a reply tomorrow you can chuck out an idea, but realistically it ain't that big of a deal.

          • 3 weeks ago
            Anonymous

            ok thank you, i feel like this is sensible advice.
            now i just need to work out how to get back all the time and energy i spent stressing on this illusory problem.

  70. 3 weeks ago
    Anonymous

    You anons convinced me to join a local boxing club which I'm going to tomorrow so Im just wondering what to work on today/tomorrow before going, would running today be detrimental or doing weight stuff tomorrow morning?

    • 3 weeks ago
      Anonymous

      starting my cut next week. anyone have any experience with a cut where you eat maintenance on heavy lifting days and cut on the others? last year I did a -750kcal cut for 2 months. It worked, but I felt awful by the end and lifts went slightly down. I was thinking 3 days maintenance, 3 days heavy cut (-1k kcal) and then 1 day fasting. any advice?

      >would running today be detrimental or doing weight stuff tomorrow morning?
      running, no. lifting, depends on how much workload you can handle.
      I get my lifts/runs in in the morning and go boxing in the evening.

      • 3 weeks ago
        Anonymous

        Lifting wise I don't do too much these days, some ab works and raises, some forearm isolation/grip training and K-bell swings for health/conditioning, Idk what to expect but I assume they'll just put me in the beginner corner/area if that's a thing, I have some experience with cutting like that, when I first started losing weight (down from 105 kg/235 lbs to 87,5 kg/195 lbs) I was determined to prove you could lose weight while not cutting out any junk and ate like shit but walked 2 hours a day and slowly made the transition to smaller portions of my favourite junk food/sugar free options for soda, not sure if it helps

        • 3 weeks ago
          Anonymous

          While the thread's up I'd also like to ask the anons who do martial arts or generally work out in the evening what to eat afterwards, if it's too late for a big meal would a glass of milk or protein bar/shake suffice?

  71. 3 weeks ago
    Anonymous

    What am i supposed to do if there isn't any gym near me, (1+ hour away) and only some street workout machines? Want to start seriously working out insted if random skating here and there. Can I substitute street workout machines for gym ones?

    • 3 weeks ago
      Anonymous

      >Can I substitute street workout machines for gym ones?
      depends on your goals. if you just want to look good and become stronger than you are now then sure. work towards:
      >planche
      >front lever
      >human flag
      >pushup variations/1arm pushups
      >weighted dips/pushups/pullups
      >pistol squats
      >toe to bar/hanging leg raises
      >side bridges/planks
      add in some running (sprints/600m repeats/5-10k) and you're solid.

      • 3 weeks ago
        Anonymous

        If i told you the exact machines that are there would you be able to specify more workouts?

        • 3 weeks ago
          Anonymous

          if you know what your goals are sure

    • 3 weeks ago
      Anonymous

      a day later, with scuffed drawings of the machines, are some equivalent to indoor gym ones? Which ones as a beginner would I use for good looks/strength? DW about legs somehow skating does the job

      • 3 weeks ago
        Anonymous

        Try taking a pic and fricking with the machines a bit.

  72. 3 weeks ago
    Anonymous

    how do i know if im lifting heavy enough?

  73. 3 weeks ago
    Anonymous

    What's a good warmup that prepares me for stuff like farmer's carry and overhead press?

  74. 3 weeks ago
    Anonymous

    would doing 300 calories worth of cardio be the same as consuming 300 calories less? i can set up my weight on the cardio machine but is is acurate?

    • 3 weeks ago
      Anonymous

      It'll be easier to eat 150kcal less and do 150kcal worth of cardio, than to do 300kcal of cardio.

  75. 3 weeks ago
    Anonymous

    How the frick do I feel my lats? When doing either DB rows or lat pulldown (close neutral or standard grip) I really struggle to feel my lats. Additionally it seems like my grip and arms are giving out first.

    • 3 weeks ago
      Anonymous

      Focus on your elbows pulling towards your hips is what worked for me

    • 3 weeks ago
      Anonymous

      >seems like my grip and arms are giving out first.

      use pronated grip and lifting straps

  76. 3 weeks ago
    Anonymous

    I’m doing a full body routine Monday, Wednesday, and Friday. But I have to do some sort of physical exercise every day. What should I do on my “off” days? Would some sort of light-weighted HITT be good?

    • 3 weeks ago
      Anonymous

      I do something similar, for me I either do steady state cardio like running/rucking, or just a regular walk and maybe some focus on mobility like stretches and static holds

  77. 3 weeks ago
    Anonymous

    should i cut down to low body fat before i bulk? i have something like 25-30% i think(looking at example pictures), lots of belly and thigh fat.
    i want to bulk to get stronger but that would just add even more fat wouldnt it?

  78. 3 weeks ago
    Anonymous

    Why is it that every time I drink a couple glasses of liquor at night, I have the fattest shits of my life?

    • 3 weeks ago
      Anonymous

      *shoves you inside of a washing machine*
      *takes a shit in it*
      *turns it on*
      Care to quantify that?

  79. 3 weeks ago
    Anonymous

    why does lifting make me want to crossdress so badly?
    Im not even baiting or shitposting. whenever I get back into regularly lifting I start crossdressing in pretty much every waking moment Im home since I live alone. anyone struggle with this? I want to talk to a therapist but I dont think I can live with the shame

  80. 3 weeks ago
    Anonymous

    Dunno where to ask this, but what the frick is wrong with my thumbnail?
    I've accidentally driven a screwdriver into it at work may last year and it has healed up minus this spot that's not creating a "single" nail but two distinct layers which forms a crevice at the tip of my nail where dirt accumulates (which is why I cut a slot into it to clean up the dirt).
    The size of the spot hasn't increased or decreased, it also has what appears to be a very thin vein running inside it but I cannot take a photograph of that (too small)

    Is this serious enough to go to a doc asap or should I wait until my yearly checkup later this year?

    • 3 weeks ago
      Anonymous

      Here's more pictures, the "hole" on the right and I found a picture with the "vein" on the left. Looks nasty with the dirt which is why I blurred it.

      • 3 weeks ago
        Anonymous

        Give it a while, it should heal itself eventually.

        • 3 weeks ago
          Anonymous

          How long is a while though?

    • 3 weeks ago
      Anonymous

      Ya damaged the nail bed, senpai. It'll probably be like that forever.

      • 3 weeks ago
        Anonymous

        >Ya damaged the nail bed
        Damn
        >It'll probably be like that forever.
        🙁 Man, this happened when I was 25, you're telling me I might be stuck with this for 2/3 of my life? FML.

        • 3 weeks ago
          Anonymous

          Now, if I'm wrong, your nail just may need a "hard reset", which your doctor can handle with a couple shitty injections and a pair of pliers plus another few months of "recovery". No need to worry too much about long-term health, though. You technically don't need nails at all, but I imagine it's been a nuisance.

          • 3 weeks ago
            Anonymous

            Alright, thanks Anon. I'll tell my doc on my next checkup then.

  81. 3 weeks ago
    Anonymous

    i have a weird problem i guess... im bulking currently and i eat loads of microwaved oats + whey, on top of some meat, eggs, other dairy so i overshoot my protein target by a lot, but i just love eating oats with whey, the whey is unsweetened but i love the milky taste with my oats, i guess you could say its my "slop" (i dont eat fast food or sweets)
    so much bros and makes getting in the calories so easy.. is this bad?
    for reference im aiming for 160g but i usually end up at 210-220 due to it kek

    • 3 weeks ago
      Anonymous

      Open wide

  82. 3 weeks ago
    Anonymous

    Is this a decent 5 Day PPL program?

    https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-split

    Open to recommendations.

    • 3 weeks ago
      Anonymous

      I WILL fart in your ass

  83. 3 weeks ago
    Anonymous

    How much water is too much?

    • 3 weeks ago
      Anonymous

      *pisses in your mouth*
      Follow the context clues, newbitch

  84. 3 weeks ago
    Anonymous

    How can i cure my yellow (especially japanese) fever? No bullets please.

    • 3 weeks ago
      Anonymous

      No need to cure it. Just enjoy bleaching their yellow c**ts and making ricecels seethe

    • 3 weeks ago
      Anonymous
  85. 3 weeks ago
    Anonymous

    What's the best kind of indoor lighting for eye health? Or even skin health?

    • 3 weeks ago
      Anonymous

      i find that my eyes are less red when i keep my monitors at the lowest brightness setting possible along with keeping the room light on

    • 3 weeks ago
      Anonymous

      warm / yellow / orange

  86. 3 weeks ago
    Anonymous

    hey IST, newbie here. Thoughts on Orangetheory? I know it's not very good for building muscle but besides that?

  87. 3 weeks ago
    Anonymous

    Why does my whole body feel jittery after a workout. Is this normal?

  88. 3 weeks ago
    Anonymous

    Can you workout for 1 day a week or 1 day a month for 8 hours? What would happen exactly. If you ate after and sleep good

    • 3 weeks ago
      Anonymous

      no.

  89. 3 weeks ago
    Anonymous

    dyel who started a couple working out a few weeks ago
    mainly doing basic stuff like pushups and resistance bands (bicep curl, overhead press etc) and some pullups

    for about a week, underneath my left ribcage is really sore when i apply pressure, sneeze/cough and lie down. the pain kind of feels like a fracture (i highly doubt it actually is, but that's type of pain)
    strangely when i flex my core it stops hurting to the touch though
    any ideas?

    • 3 weeks ago
      Anonymous

      Are you sure it's the ribcage? Could just be sore serratus, muscles that cover the sides of the ribs.

  90. 3 weeks ago
    Anonymous

    I am 20 (21 in april) 6'5 198 skinny not skinny fat,
    I have been signed up for the highland games (by a qt 3.14 so I can't say no)
    Whats my best training plan?
    all I do is nogi bjj x3 a week and bodyweight 2x a week
    I am a almost broke neet no lifting weight gym looking for a job now
    >help me

  91. 3 weeks ago
    Anonymous

    Fatass with disgustingly big moobs here.
    What is a good body recomp program that will help me the most (together with a calorie restricted diet)?
    I am taking 4-1-1 BCAA after gym, will they help or did I fall for a meme?

    • 3 weeks ago
      Anonymous

      >program
      Most importantly you need a goal, ie do a pullup, tailor your program around that. Just make sure to do your cardio and stretching every single day and PUSH YOURSELF. Don't go full moron but the more you progress the more you want to keep gymcelling.

      >BCAA
      Memeish but your spirit is in the right place. IMO you don't need supplements yet but I'd get some good old protein powder just as a boost to hit your protein goal

  92. 3 weeks ago
    Anonymous

    instead of deadlifts can i do
    >pendaly row
    >hack squats
    >bent knee good morning
    >split squat
    in that order on a "deadlift" day? and if not what should i add

    • 3 weeks ago
      Anonymous

      Why do you want to skip DLs? Why not RDLs?

      • 3 weeks ago
        Anonymous

        i just dont like them really, tried a few variations and none really stuck

        >doing 4 exercises instead of 1

        for what reason?

        no thats just the day, i (used to) do dls, bent over rows and front squats. i just want to know if ill miss out on anything if i swap the exercises around

        • 3 weeks ago
          Anonymous

          Fair, if you can you should do back extensions instead of DLs. Absolutely GOAT exercise, safe as frick and will turn your lower back into solid fricking steel.

          • 3 weeks ago
            Anonymous

            >back extensions
            will look into it. i dont have the equipment but it doesnt look hard to improvise

    • 3 weeks ago
      Anonymous

      >doing 4 exercises instead of 1

      for what reason?

  93. 3 weeks ago
    Anonymous

    How do you take a shit on the carnivore diet

    • 3 weeks ago
      Anonymous

      Bump, how do I get fiber on carnivore? This is gonna make or break my diet.

      • 3 weeks ago
        Anonymous

        anon if you cant take a shit your diet isnt for you...

  94. 3 weeks ago
    Anonymous

    easiest way to count calories?

    • 3 weeks ago
      Anonymous

      >download myfitnesspal
      >create a bunch of recipes you can eat day in day out
      >simply add a portion of said recipes to your daily cals when you eat

  95. 3 weeks ago
    Anonymous

    Just a general question because I'm deeply autistic when it comes to this, apparently.
    Why are some people so attached to food? I'm trying to help a friend of mine lose weight and he keeps coming up with moronic excuses. I told him sandwiches are ok but he shouldn't use any mayo, or at least use low cal mayo and he was like "Bro I'm not doing that, I want to enjoy life". Same answer when I told him he shouldn't really eat out for a while, it's just easier.

    What the frick is wrong with people? Is this really how some people enjoy life? Am I this out of touch with reality?

    • 3 weeks ago
      Anonymous

      >he keeps coming up with moronic excuses
      >Bro I'm not doing that, I want to enjoy life
      he doesn't actually want to put in the effort and lose weight. he's pretending he wants to lose weight so he can put in the bare minimum and after a few weeks say
      >muh genetics
      >muh thyroid
      >muh metabolism
      I've had this exact same situation with a buddy. I asked him if he actually wants to lose the weight and become strong, or wants to look in the mirror every day looking like an unhealthy, weak sack of shit for the rest of his life. 1 year later and he's my gymbro.
      >Am I this out of touch with reality?
      no, most people are just lazy and overindulge in every aspect of life.

      • 3 weeks ago
        Anonymous

        Thanks for your response anon, I'll keep pushing the fricker then

    • 3 weeks ago
      Anonymous

      >he keeps coming up with moronic excuses
      >Bro I'm not doing that, I want to enjoy life
      he doesn't actually want to put in the effort and lose weight. he's pretending he wants to lose weight so he can put in the bare minimum and after a few weeks say
      >muh genetics
      >muh thyroid
      >muh metabolism
      I've had this exact same situation with a buddy. I asked him if he actually wants to lose the weight and become strong, or wants to look in the mirror every day looking like an unhealthy, weak sack of shit for the rest of his life. 1 year later and he's my gymbro.
      >Am I this out of touch with reality?
      no, most people are just lazy and overindulge in every aspect of life.

      Thanks for your response anon, I'll keep pushing the fricker then

      have him write down everything he eats and drinks for one day. this includes sauces, seasonings, and flavorings you can add to drinks. amounts dont have to be exact, so tell him to try to give his best estimate for some stuff.
      if he actually does it, sit down and count the calories for each item with him. i found i was able to really get my coworker to open his eyes when i showed him how many calories some of the items he ate really had. it all comes down to calories in -> calories out. the body stores any excess that goes in. any explanation beyond that and he will stop paying attention or lose track or what you are saying.

  96. 3 weeks ago
    Anonymous

    Will I die if I start eating 4 eggs per day?

    • 3 weeks ago
      Anonymous

      no

  97. 3 weeks ago
    Anonymous

    Any anons know if reverse or hammer curls are better for building freakishly big AND strong forearms, or should I just be doing grippers inbetween sets/before every meal

    • 3 weeks ago
      Anonymous

      hammer curls at the end of your bicep/bench/whatever day and then two sets to failure of lowish weight wrist curls (aim for maybe 20 reps per set). if you want really big freakish forearms you can do grippers when you have time before bed, thats what i do
      note that grippers dont actually do much besides making you better at doing more grippers
      t. closes coc level 2 3x20

      • 3 weeks ago
        Anonymous

        Can I superset those? At the moment I do hammer curls at the end of every workout (mon/wed/friday) for context

    • 3 weeks ago
      Anonymous

      I'm the opposite of a forearmlord and I will always vouch for cable reverse curls. My tendons have been shit since I fricked them up playing guitar like a moron when I was 12 and these have never caused me any issues. Maybe you don't need them now but they're a good weapon to have in your arsenal.

  98. 3 weeks ago
    Anonymous

    Find the greyskull lp excel sheet a bit confusing. In some notes I saw Johnny Pain say you curl on bench day but in the sheet it says Triceps / Biceps, as if you were to start with tris on bench day. Did I just get that wrong or am I possibly looking at a variation rather than the original program? Either way, it makes more sense to me to curl on bench day and not fry the tris before the next session, and same for bis.

  99. 3 weeks ago
    Anonymous

    how do you find a gym that only has males in it? l don't want to be distracted from my work in a place where girls are photographing their perfect butts.

    do gay clubs have secret basement gyms you can apply for membership

  100. 3 weeks ago
    Anonymous

    I only have 1 20lbs dumbbell. I started doing forearms for the first time ever - I was working out like a jackass with no real routine in mind before

    I can do reverse curls and wrist curls, but when I did a regular single rep of a reverse wrist curl my wrist cracked.

    Are there any good replacements for this exercises I could do without buying a smaller weight?

    • 3 weeks ago
      Anonymous

      see

      I'm the opposite of a forearmlord and I will always vouch for cable reverse curls. My tendons have been shit since I fricked them up playing guitar like a moron when I was 12 and these have never caused me any issues. Maybe you don't need them now but they're a good weapon to have in your arsenal.

      You can do the exact same thing with resistance bands

  101. 3 weeks ago
    Anonymous

    What are some resources I can direct a middle aged woman who’s never really worked out towards? one of my family members hit me up asking for guidance on getting into the gym but I don’t really know what to tell her. She’s not excessively overweight but she said wants to lose fat and build muscle but has no idea what to do. What are some good beginner programs and/or YouTube series I can point her towards? I would tell her starting strength but she’s doesn’t want to use a barbell. Can’t go with her to the gym either because she lives a few hours away. Thx

    • 3 weeks ago
      Anonymous

      Fat loss is mostly a calorie deficit. For building muscle, should ask her what the muscles are for, to determine full body, upper or lower focus. She can definitely do starting strength with dumbbells since she's probably very weak, my assumption from having no idea what to do

      >calf excercizes
      >all of them are pushing
      >none that are pulling

      What gives? They are clearly different muscles
      I just put weights on my foot and lift them but it’s very clunky

      There are muscles for pulling your feet and toes up, it's mostly the front outer side part of your shin area

      • 3 weeks ago
        Anonymous

        >There are muscles for pulling your feet and toes up, it's mostly the front outer side part of your shin area
        I know, thats why I’m asking for workouts for it

        • 3 weeks ago
          Anonymous

          The only way they move is ankle dorsiflexion so lifting with your ankle with weights or hanging upside down with your toes is the only way really

          • 3 weeks ago
            Anonymous

            Thanks, friend

          • 3 weeks ago
            Anonymous

            Went to the gym and tried this. The weights kept rolling off my feet. Then I tried it with plates, and those fell off too. Then I managed to kinda do it with those rubber bands by holding it with one foot and lifting the other, but there was no way to do progressive overload and I couldnt do the full motion. At this point everyone was staring at me at wtf am I doing, so I quickly left

            >hanging by your toes
            I’d probably accidentally kill myself if I tried

            • 3 weeks ago
              Anonymous

              Maybe tie something to your foot that can attach to the weights

        • 3 weeks ago
          Anonymous

          Tibialis raises. You can do them by laying on a wall (angled) and raising them. When you get stronger you can lay on a bench with a T-bar between your feet, and do it that way. Landmine works in a pinch, but isn't ideal (path of motion).

  102. 3 weeks ago
    Anonymous

    >calf excercizes
    >all of them are pushing
    >none that are pulling

    What gives? They are clearly different muscles
    I just put weights on my foot and lift them but it’s very clunky

  103. 3 weeks ago
    Anonymous

    is doing pull up & dips 3 times a week too much? I love the results I'm getting, but frick am I sore.

  104. 3 weeks ago
    Anonymous

    are copenhagen planks a good addition to my weighted crunch/knee raise ab routine?

  105. 3 weeks ago
    Anonymous

    39 yo,175 cm, 68kg, bf 15% (from 25%) according to calcs and photo comparison.
    Should I cut till abs? Feeling like ina purgatory, and I'm cutting at 1600 calories, ( 1900 to maintain aprox) isn't to low? (But feeling great tho)

  106. 3 weeks ago
    Anonymous

    How much do you chew?

  107. 3 weeks ago
    Anonymous

    >grip completely fine doing 3x10 diddies with 110kg (after 3x5 set of squats)
    >grip giving out in the 4th set of 5 of a 5x3 diddies set with 127.5kg, have to resort to alternating grip

    how does such little weight make such a massive amount of difference in terms of grip? do i really have to resort to sth like chalk (i hate straps for DL unless theyre RDLs)?

  108. 3 weeks ago
    Anonymous

    First time on the weed after more than year off. Optimal strategies to maximise fun and minimise tolerance?

  109. 3 weeks ago
    Anonymous

    What motivates someone to repeatedly post deliberately demoralizing content at other posters?

    • 3 weeks ago
      Anonymous

      misery & boredom

  110. 3 weeks ago
    Anonymous

    is it ok to jump in a cold shower as soon as I'm done with intense cardio (boxing) or should I wait for my body to cool down on it's own?

  111. 3 weeks ago
    Cecil "CHAD BALDWIN" Drake

    Remember when this was pretty buff?

    What do you think his stats are there?

    • 3 weeks ago
      Anonymous

      gosling is allegedly 6'
      i would guess prolly 5'10 because hollywood metrics
      probably 160lbs

      • 3 weeks ago
        Cecil "CHAD BALDWIN" Drake

        Celebheights puts him closer to 6ft and a half. And while he does look tall in some photos, he can look 5'10" in others. I have heard his arms being described as 16 inches there, but that seems too big.

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/poAJO2T.jpg

      Celebheights puts him closer to 6ft and a half. And while he does look tall in some photos, he can look 5'10" in others. I have heard his arms being described as 16 inches there, but that seems too big.

      I WILL frick you in the ass, tripweenie

      • 3 weeks ago
        Cecil "CHAD BALDWIN" Drake

        Oh noes, I have fallen over, and I had just finished taking a dump, so I have my pants down I hope someone doesn't "fall" in top of me.. I am helpless right now..

        • 3 weeks ago
          Anonymous

          https://i.imgur.com/w1AcxLh.jpg

          I've been doing a cobbled together workout. I like the ones I'm doing, but would like to know if there's something I'm missing and need to add.

          Odd days: gym
          3x10 dumbbell ohp
          3x10 hammer curl + twist
          3x10 lat pull down
          3x10 cable row
          2x10 + 2x5 back squat
          3x10 bench press

          Even days: home workout
          3x20 pushups
          3x20 bench dips
          3x8 1xF pull ups
          3x20 goblet squats
          3x15 hanging leg raise

          What should I add?

          Get ready to wipe my hot cum out of your hole, little b***h

          • 3 weeks ago
            Cecil "CHAD BALDWIN" Drake

            My hungry hole will gobble every last drop up.

            All dressed up foar yew x

            • 3 weeks ago
              Anonymous

              thats right little b***h enjoy every last drop

  112. 3 weeks ago
    Anonymous

    realistically how much will my legs grow by biking everyday?

    • 3 weeks ago
      Anonymous

      not much. lift weights.

  113. 3 weeks ago
    Anonymous

    Can't go off the cola addiction. How would you solve the problem

  114. 3 weeks ago
    Anonymous

    Can do 10 reps easy. Next day I can only do 5. Should I wait to add more or keep doing this every day or wait until my body recovers?

  115. 3 weeks ago
    Anonymous

    Is breastmlik good your gains?

    • 3 weeks ago
      Anonymous

      no. it's designed for tiny little babies and has frick all nutrients in it. cow milk mogs.

  116. 3 weeks ago
    Anonymous

    >go on vacation
    >sleep in hotel
    >bed sucks, sleep in weird position on right side for few days
    >go home
    >right trap muscle now has tightness and slight pain to it
    >pain increases when i breathe in very deeply, pain at the end of inhalation.
    >using pic related as hard as i can on trap muscle, alleviates for 5 minutes and then goes back to pain.

    what the frick do i do guys. is there a pinched nerve in my trap or something. how do i fix this shit.

    • 3 weeks ago
      Anonymous

      probably just a nerve issue. Stretch daily, take it easy on the area, and do some rehab exercises to help it along.

      Can't go off the cola addiction. How would you solve the problem

      stop buying it

      Can do 10 reps easy. Next day I can only do 5. Should I wait to add more or keep doing this every day or wait until my body recovers?

      reps of what? Each exercise has a different scenario when it comes to reps.

      is it ok to jump in a cold shower as soon as I'm done with intense cardio (boxing) or should I wait for my body to cool down on it's own?

      might be less shocking to wait but as long as it doesn't bother you it really doesn't matter.

      39 yo,175 cm, 68kg, bf 15% (from 25%) according to calcs and photo comparison.
      Should I cut till abs? Feeling like ina purgatory, and I'm cutting at 1600 calories, ( 1900 to maintain aprox) isn't to low? (But feeling great tho)

      Have you been training abs? Most people need to train them to be able to see them at all.

      is doing pull up & dips 3 times a week too much? I love the results I'm getting, but frick am I sore.

      as long as you're giving it two days between I can't see why it'd be overkill. Maybe kill one of the days if it's bothering you that much.

      • 3 weeks ago
        Anonymous

        >reps of what?
        Pushups

  117. 3 weeks ago
    Anonymous

    Does having pectus excavatum make me worse at bench press?

  118. 3 weeks ago
    Anonymous

    I will excavatum your pectus

    • 3 weeks ago
      Anonymous

      It's already pretty excavated. I'm not sure you could do it.

  119. 3 weeks ago
    Anonymous

    how long does it take before your body "wastes" protein?
    im planning on going to an all you can eat place in a few days and only god himself will be able to stop me eating 4kg of roast duck and mashed potato. i dont want to bulk up too fast so my plan is i can "water fast" for a few days afterwards
    the question is will my body store the excess protein from the afore mentioned duck for 1 day, 2 days or 5 days

    • 3 weeks ago
      Anonymous

      Your body can use around a max protein intake of 0.82g/lb of lean body mass per day. Some may get absorbed but excess protein just gets converted to fat or pissed/shit out. Eating 400g in a day doesn't give you some kind of reserve to use.

      • 3 weeks ago
        Anonymous

        yes i know, the question was how fast do you piss/shit it out. obviously its not instantly, otherwise youll have to eat and lift at the same time

        • 3 weeks ago
          Anonymous

          I don't think there's really a way to know. My guess is between 1-2 days, probably to the point it's not worth worrying about as long as you're eating enough.

  120. 3 weeks ago
    Anonymous

    Thoughts on high fat low carb diets for cutting? I can’t seem to get enough carbs in, it’s all mostly from rice. Does it really matter?

    • 3 weeks ago
      Anonymous

      low-carb is moronic. It's none of the benefits of ketos with all of the negatives.
      also
      >cutting
      >2100 calories
      are you like 300 lbs or something

      • 3 weeks ago
        Anonymous

        my settings are messed up. I’m supposed to be around 1850. Guess I’ll just have to buy leaner meat. What’s are the ketos benefits?

        • 3 weeks ago
          Anonymous

          The claim is that keto taps into fat reserves instead of using food inside your GI, but regardless at the end of the day you still need to eat less in order to lose fat via a calorie deficit. I don't think it's worth it unless you're obese.

      • 3 weeks ago
        Anonymous

        >ketos
        Not for everybody.

      • 3 weeks ago
        Anonymous

        low carb IS keto you moron

        • 3 weeks ago
          Anonymous

          keto is zero carb, dumbass

          • 3 weeks ago
            Anonymous

            It’s 5-10%. It’s not only dangerous to go 0% but also literally unnecessary if you’re in the other range.

  121. 3 weeks ago
    Anonymous

    how much psyllium husk to you brahs take on the regular. Im putting half a tsp into cereals and shakes but feel like perhaps I need to be using more to get the benefit

    • 3 weeks ago
      Anonymous

      I usually take 75g in a shake if I'm constipated, but usually I get enough fiber from my diet. I'd focus on getting your diet on point first. If you're desperate, you'll get maximum benefits by making it with whole fat milk, a little magnesium citrate, and lots of follow-up water. Coffee after works too, but might not be optimal depending on time of day.
      >t. chronic gut issues mostly fixed

  122. 3 weeks ago
    Anonymous

    squats are pretty hard on my knee for some reason, it just hurts in a bad way, presumably the sinew or tendons, feels like something will definitely snap if I push it.
    meanwhile, lunges, with a greater load, and bigger rom with knee extended further past the toes is painless to me, what's the deal there? why would that be less painful?

  123. 3 weeks ago
    Anonymous

    think i may have permacrocked something in my hip
    >be dyel, start doing ss and C25K
    >a month in, ive made it to 1pl8 squats and a 30min 5k with no issues whatsoever
    >suddenly injure myself when out running
    >its a pinching pain where the quad connects to the hip, extremely painful at the bottom of squatting motions and driving out of it, and just lifting my right leg while im lying down is near impossible
    >rest for a week, feels better but trying to squat again gives me more pain
    >switch to hack squatting because its painless, but i hate the fricking machine
    >after a month and a half, i realise that i havent felt the pain at all recently, so i try squatting again
    >make it through my sets without any pain, but when i woke up today it was so extreme i could barely go up the stairs
    ive tried all the different """remedies""" that the squat university guy posts, but it seems like im being permanently confined to fighting single mums for the hack squat on leg days. anyone else dealt with a similar injury that they managed to work off?

    • 3 weeks ago
      Anonymous

      go see a physio

      • 3 weeks ago
        Anonymous

        i can barely afford rent, food, and my gym membership anon. uni poverty doesnt allow for luxuries like physios

  124. 3 weeks ago
    Anonymous

    >reintroduced bulgarian split squats into my squat days
    >2 sets of 10-12, not to complete failure to avoid massive doms
    >be me yesterday
    >bss feel good but light weight (2x 14kg db)
    last rep of all sets is rough but could probably crank out 1-2 more
    >be me know
    >insane doms in my glutes despite not going hard
    ok what the FRICK is this, even when i did them regularly for 2-3 months i still had this, are my stabilisators fricked or something that they keep giving me these insane doms?

    also how do i avoid sometimes subconsciously pushing with the leg on the bench, i notice that i do that when it gets hard when i want to BSS mainly for the quads, could this be causing the doms?

  125. 3 weeks ago
    Anonymous

    This spot often feels tight (area near right glute), what should I do to fix it ? Also pelvic floor is relatively tight

  126. 3 weeks ago
    Anonymous

    I have brutal DOMS after a going full moron yesterday on a leg and chest day. What the frick can I do to ease it? Ibuprofen, rest and water? Or is there a better way?

    • 3 weeks ago
      Anonymous

      Get a massage. Either with a girl or a massage gun
      Keep the blood flowing to the muscles so they regenerate faster

      • 3 weeks ago
        Anonymous

        Ok I'll ask my (sadly chubby) physio gf. Hopefully with a happy end.

        Dunno what they are caled in english but in my country they sell “sport cremes” those work well for me

        Heating or cooling creme? I have the heating spray, a cooling creme and tiger balm.

    • 3 weeks ago
      Anonymous

      Dunno what they are caled in english but in my country they sell “sport cremes” those work well for me

  127. 3 weeks ago
    Anonymous

    How long does it take after starting lifting to get noob gains? (provided that I am doing it right, lifting routine, eating sleeping.)

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