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  1. 3 weeks ago
    Anonymous

    Gimme top tier rear delt shit using dumbbells/barbells

    • 3 weeks ago
      Anonymous

      rear delt fly

  2. 3 weeks ago
    Anonymous

    Thoughts on taking progression pictures with/without pump

  3. 3 weeks ago
    Anonymous

    What steps should be taken to prepare for parenthood, particularly in terms of assessing oneself or one's partner for potential medical conditions that could impact the child?
    (I used ChatGPT to reword this question, but hopefully I get my point)

    • 3 weeks ago
      Anonymous

      get my point across**
      google search lately has been terrible so I'm unable to find good resources

    • 3 weeks ago
      Anonymous

      >in terms of assessing oneself or one's partner for potential medical conditions that could impact the child?
      get a full medical check up from a doctor, tell them you and your partner are wanting a baby together

      they'll check you over and guide you on what things you can do before you start conceiving (taking special supplements and whatnot)

      • 2 weeks ago
        Anonymous

        Full panel bloodwork, genetic counseling, parenting classes. Address any deficiencies well in advance of conception, and get your home and life together beforehand. Neither of you are gonna want to do shit after having a kid, so you'll want to be absolutely sure everything is in order before dealing with the complications of pregnancy and childrearing.

        Thank you for the information. Still working on the getting your home and life together tho (on our mid 20s)

    • 3 weeks ago
      Anonymous

      Full panel bloodwork, genetic counseling, parenting classes. Address any deficiencies well in advance of conception, and get your home and life together beforehand. Neither of you are gonna want to do shit after having a kid, so you'll want to be absolutely sure everything is in order before dealing with the complications of pregnancy and childrearing.

  4. 3 weeks ago
    Anonymous

    How attainable is Ivan Drago's (fourth one) body? I got into an argument with my (also fat) friend when I mentioned that that was the dream-body that I imagine when working out (5 weeks in which is the longest I've ever stuck with a workout plan), with his argument being that it is virtually impossible to get that fit. We had to stop the argument when we both realized we were fatasses and knew nothing about fitness.

    • 3 weeks ago
      Anonymous

      post his body

  5. 3 weeks ago
    Anonymous

    How long does it generally take to drop gainz? I had to fly interstate last weej to help my grandmother who is super sick and can't lift until next tuesday? I can feel myself getting cranky and bloated, but have never taken more than a day off since I started lifting mid-last year. I'm worried ill go to start my workout and be weak as frick

    • 3 weeks ago
      Anonymous

      Can't you do some push-ups and pull-ups in the meantime? Doesn’t have to be the best workout ever, you just gotta keep the dream alive.

    • 3 weeks ago
      Anonymous

      you might have to back the weight off by 5kg or so but you'll get that strength back rapidly. don't worry about these sorts of things. it's just a tiny hump in your life long fitness journey.

    • 3 weeks ago
      Anonymous

      As that other anon said, you'll only be 2.5-5kg weaker or thereabouts. I'd also recommend just rooning or doing some body strength shit while you're grandmother is resting. Overall don't get hung up on it, the gym will be there when your grandmother is well anon

  6. 3 weeks ago
    Anonymous

    How long does it take a fatass to build up to running a mile? I try jogging but my shins and ankles give out after a while so I can't really work on my cardio at that point.

    • 3 weeks ago
      Anonymous

      a mile isn't far at all. most people could work up to that from nothing in just a week or two. but in your case you should be doing low impact cardio such as cycling until you've lost enough weight to comfortably run.

  7. 3 weeks ago
    Anonymous

    Which is better, sit-ups or planking?

    • 3 weeks ago
      Anonymous

      sit ups

      Started doing Stronglifts with the assistance work (Chest/Back) and it says to do some sets of skullcrushers. I did them with the dumbbells and I felt horrible doing them, really light weight, no stability, felt like it wasn't doing anything, just felt like I was wasting my time. Should I do them with a bar next time? Or can I substitute some other triceps exercise that I like instead or is skullcrushers a must do thing for this program?

      haha sounds exactly like the first few times I did them with dbs. it can take a while to get used to. but yeah barbell an ez bar are generally preferable. cable pushdown would be fine to.

    • 3 weeks ago
      Anonymous

      weighted situps

    • 2 weeks ago
      Anonymous

      planking. More variations. Do a balance ball plank and alternately tap one foot then the other to the side of the ball. This will hit your abs/obliques harder than sny kind of weighted situp.

  8. 3 weeks ago
    Anonymous

    are the resting calories calculated by my apple watch accurate?

  9. 3 weeks ago
    Anonymous

    Started doing Stronglifts with the assistance work (Chest/Back) and it says to do some sets of skullcrushers. I did them with the dumbbells and I felt horrible doing them, really light weight, no stability, felt like it wasn't doing anything, just felt like I was wasting my time. Should I do them with a bar next time? Or can I substitute some other triceps exercise that I like instead or is skullcrushers a must do thing for this program?

  10. 3 weeks ago
    Anonymous

    Are there any meme machine lifts I should avoid
    I’ve started lifting for the first time in my life with shit like
    > Bicep curl
    > Tricep push
    > Chest push
    > Overhand Press
    > Back pull
    Just want to avoid any fully pointless ones that you all know about

    • 3 weeks ago
      Anonymous

      If you're just starting out most of those are fine 2bh

      not the biggest fans of the bicep or tricep curl machines, kinda lock you in and if you're not properly proportioned it can lead to injury. Free weights are good because they also strengthen your stabiliser muscles

      chest press and overhead press machines are better than the bicep/tricep by far but still lack the stabiliser activation you get with free weights, and because machines are old and uses cables and stuff, they're very inaccurate for how much you are actually lifting

      back pull? do you mean a seated row or seated lat pulldown? those are very good machines imo

      if you're starting out and getting a feel for it, machines are quick and easy, but I do suggest transitioning to free weights and incorporating big compound movements that target a lot of areas, but at the same time try out all the machines in the gym, you'll be able to tell down the track what ones are garbage, what ones you like, etc

    • 3 weeks ago
      Anonymous

      Replace bicep curl machine with cable rope curl if possible

  11. 3 weeks ago
    Anonymous

    A week or so into the carnivore diet and I’m extremely depressed and uncontrollably horny

    • 3 weeks ago
      Anonymous

      A decade or so into the carnivore diet and I've colon cancer and insufferably bloated

  12. 3 weeks ago
    Anonymous

    What is better for looksmaxxing and healthmaxxing at 6'3? Ottermode or something slightly higher bf (15-17%)? I love what low bf% does to my face, but I also like the size that comes with higher bf%

  13. 3 weeks ago
    Anonymous

    does high-rep OHP do anything for aesthetics?

  14. 3 weeks ago
    Anonymous

    noob question but what is the point of a bulk-cut cycle? why not just eat around maintenance?

    • 3 weeks ago
      Anonymous

      >what is the point of a bulk-cut cycle?
      you bulk to put on muscle and get stronger at an efficient rate. the body uses the excess calories to grow. you also put on a bit of fat when you bulk, so you then cut to lose the fat and reveal the muscle you gained.
      >why not just eat around maintenance?
      you won't gain muscle at an efficient rate, if you gain any at all. you won't lose fat either. it's called maintenance because you maintain what you currently have.

  15. 3 weeks ago
    Anonymous

    Careful deficit diet (-300 TDEE) and very hard exercise (2h weights, 5k run, 5k dog walk - so huge deficit in terms of CICO) per day and the weight loss has been slowing down and stuck around 89-90kg at 15% bf for a month, I take a week off and train light with lots more eating because guests are staying with me and I drop 1.5kg in a week

    wtf is that about lol

    would think even water weight fluctuation would tend to higher weight, and especially the extra food and less exercise idgi

  16. 3 weeks ago
    Anonymous

    I don't expect a full response but what can I do to improve my chest? I currently have only two exercises: bb bench and incline press machine. I hate them so much bros, I don't like the feeling, it's boring, I barely make any strength gains and when I can move to a heavier weight it feels like a lucky coincidence more than anything else.

    I'm seriously considering adding an extra lifting day dedicated to chest development because I feel like a fricking moron. Which exercises should I add?

    For reference, I can strict OHP a plate for reps so I can be strong but my pecs are not really cooperating, I don't even get chest DOMs.

    • 3 weeks ago
      Anonymous

      >Which exercises should I add?
      cable/db fly, db bench and dips are a good start.
      >I don't even get chest DOMs.
      sounds like a form issue then.

      • 3 weeks ago
        Anonymous

        >form issue
        That's what I suspect as well, my shoulders and tris have moron strength (I can full stack all cable machines I've ever tried when I do pushdowns/extensions) and they just take over. I've actually never tried dips, great idea, thank you!

    • 3 weeks ago
      Anonymous

      Bench press is a good compound, but I don’t find it to be the best for chest development. I find converging chest press machine and cable fly variations to be the best for targeting chest. You can really feel the chest working when you’re squeezing your pecs together at lockout and you can hold it there for greater time under tension. I never had proper chest DOMS until I did both of these in a single workout session

      • 3 weeks ago
        Anonymous

        Great tips, thank you anon

  17. 3 weeks ago
    Anonymous

    What am I supposed to do for abs if I can reliably do 3 sets of 15 crunches, I feel I should either start doing more sets or move on to a harder variation but Im unsure which one

    • 3 weeks ago
      Anonymous

      How's your situps game? It's very easy to add weight when needed.

      • 3 weeks ago
        Anonymous

        Tried doing it with a 5 kg plate but didn't notice much difference, I have a 10 kg one and a 16 kg kettlebell I could try with as well I suppose

        do a more difficult movement or one you can progressively overload with weight eg. hanging leg raises, weighted sit ups, cable crunches.

        Homegym so not much in the way of cable machines and none of the pull up bars I've tried fit on my doors, thought about buying something like picrel but all the videos/reviews I've seen of them say they're not that great

    • 3 weeks ago
      Anonymous

      do a more difficult movement or one you can progressively overload with weight eg. hanging leg raises, weighted sit ups, cable crunches.

  18. 3 weeks ago
    Anonymous

    I’ve been hitting my legs pretty hard for hypertrophy and now all my shorts and trousers don’t fit. What brands sell shorts that fit large quads and normal waist? I don’t want to dress like white trash in sweatshorts everywhere or get a size or two bigger and hold up the shorts with a belt.
    Even my 32” waist carharrt relaxed fit pants are tight as frick in my legs but still have room at the waist

  19. 3 weeks ago
    Anonymous

    jerk off before or after gym?

    • 3 weeks ago
      Anonymous

      always after

  20. 3 weeks ago
    Anonymous

    I've reached my most of my strength goals on a 6 month bulk, (245ibs bench press for reps, 3 plate squat and 50ibs bicep curl). What's the best way to cut while maintaining as much muscle as possible? Whats the best form of cardio to do while on a cut? I'm 5'11ft and 241ibs.

  21. 3 weeks ago
    Anonymous

    >Lifelong skinnyfat
    >Never done a cut before
    >1 week into it
    >Lose 2.5 pounds
    >All of my lifts are down slightly

    Did I overdo it or is this normal?
    >

    • 3 weeks ago
      Anonymous

      As expected. It will come back not need to worry.
      I lost like 5 kilos to my bench, maybe by the end of the cut it will be 2.5 (better technique, complementary exercises)

  22. 3 weeks ago
    Anonymous

    Does anyone here that comic of this blue dude lifting to get women, then he gets jacked, goes on a date and hears how she's a prostitute, in the comic it shows a text strip and in it she's getting team tagged but 2 dudes, and in the blue dude gets disillusioned and in the last comic strip he has a head, anime posters, and he just lifts for his wafu ? I've searched everywhere, but cant seem to find it anywhere

  23. 3 weeks ago
    Anonymous

    I was hack squatting when suddenly three Indian guys started stretching around me and putting their stuff nearby on the window still and floor. Talking to each other.
    I got annoyed, looked like they wanted to take up space and tell me to finish.
    Wanted to tell them that they are intruding in my space, that it's unpleasant. Did not do it and regretted it later.
    Did I exaggerate or what should I have said?
    They come to my country and do not know how to behave, that is what I felt. and yes they took the machine after me

  24. 3 weeks ago
    Anonymous

    I literally can't hold on to the bar when I'm deadlifting, it slips out of my hands, what do? Focus on grip strength exercises, buy gloves? I might have to change my routine and only do 3 reps per set, that's all my hands can manage.

    • 3 weeks ago
      Anonymous

      homie get some straps

    • 3 weeks ago
      Anonymous

      Chalk up. It usually does the trick.

      But Also, train your grip, rice bucket, captains of crush, dead hangs, fat grips, farmer walks whatever you like/can/doesn'tmess your routine.

      I was failing prs because my grip was behind my deadlift, added a couple of set 2/3 times a week to failure for grip/forearms and it fixed it.

      Or you could use straps.

      But ey, grip strength it's super cool. You can open jars for you grandma, focus on back work, you can shake hands with super unnecessary force to be an alpha, you can open nuts with your hands while looking at your dad in the eyes so he knows you are a man.

    • 3 weeks ago
      Anonymous

      Grip harder

    • 3 weeks ago
      Anonymous

      >train grip strength
      >use chalk.
      >do mixed grip
      >???
      >PROFIT

  25. 3 weeks ago
    Anonymous

    Got some of this with beta alanine in it which covers my entire body in painful/itchy pins and needles but in a good way. But it seems to work less without breaks. Is there anything that consistently produces similar effects always? I have considered capsacin oil but seems dangerous.

    • 2 weeks ago
      Anonymous

      bucked up is a fricking joke. if you can buy it at a walmart you shouldn't buy it period. that goes for ryse too.

      • 2 weeks ago
        Anonymous

        moronic take

  26. 3 weeks ago
    Anonymous

    If I do chest 3 times a week with flat bench on Monday and Friday at 3 sets of 5 and do incline bench on Wednesday at 3 sets of 5
    Is that too much chest volume ?

    • 3 weeks ago
      Anonymous

      At that rate your chest will be the size of the entire west coast by the end of the week

  27. 3 weeks ago
    Anonymous

    I'm a 37 year old Hemophiliac who has always avoided lifting or training my upper body, I've also decided to say frick it and working my upper body. If my body rips it's self apart, so be it. I will die or achieve Dio Mode.
    My question is, What else can be done with 5G water buckets?
    Right now I have them with about 2.5 gallons of water. I "curl" them on each arm in two sets of 10. Two sets of 10 using both arms to raise it from my wiener to over my head. Two sets of 10 lifting the bucket behind/above my head with both arms. Two sets of 10 shrugs with a bucket in each hand. Two sets of ten push ups. I start off the work out with https://youtu.be/dObGKhUHAKo?si=7PnPkRY0EdB_gyJ_

  28. 3 weeks ago
    Anonymous

    1. Triceps pushdowns with the rope never really worked for me but i recently started "cheating" them and i suddenly feel my triceps burning when i go to failure, is it ok to keep doing that as long as i dont hurt myself?

    2. i just went home from the gym after doing 2 push and 2 pull compounds (ohp + bench, chest supported tbar row and one armed db rows) cuz the dumbbell area was way too crowded along with the cable machines
    cycled home, drank a shake and ate a banana and while my rice was cooking i was feeling like doing some isos with the dumbbells i have at home, 3xF triceps pushdowns with the rope, 4x seated lateral raises xF, 3xF rear delt flies
    is this moronic to do after like a 1hr break from going home to doing this?

  29. 3 weeks ago
    Anonymous

    reposting from last thread

    >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?

    i had to bench today and the doms in my glutes actually impacted my bench today (tensing my glutes before unracking) what the frick?

  30. 3 weeks ago
    Anonymous

    whats the best rate for bulking?
    should i try to gain 1 pound a week or is that too fast?

    • 3 weeks ago
      Anonymous

      >whats the best rate for bulking?
      Read sticky.
      >should i try to gain 1 pound a week or is that too fast?
      It's up to your personal ambitions and training regiment. Make the choice yourself.

      I ate pasta with canned tuna for lunch today. I feel sick in my stomach. This happened last time I made pasta, but with canned deenz, so I assume pasta is the culprit. Didn't use sauce last time, so it's not it. Is it possible I became allergic to pasta?

      >Is it possible I became allergic to pasta?
      It's possible https://en.wikipedia.org/wiki/Gluten-related_disorders

    • 3 weeks ago
      Anonymous

      500 cal surplus = 1lb a week gained. anywhere from 250-500 cal surplus is fine.

  31. 3 weeks ago
    Anonymous

    I do pull ups, chin ups, dumbell curls, dumbell chest press, weighted rows, leg raises and dumbell over head press. I also do cardio everyday.
    What exercise would I benefit from adding? I think I touch everything throughout the week with this. My apartment gym is pretty limited.

    • 3 weeks ago
      Anonymous

      you should add a lift for quads, hamstrings, calves and triceps.

  32. 3 weeks ago
    Anonymous

    1 year back in training. i squat 3pl8 and can add weight to my squat consistently, but my bench is pathetic, 75kg. should i run smolov jr? even though my current max is so low?

  33. 3 weeks ago
    Anonymous

    I ate pasta with canned tuna for lunch today. I feel sick in my stomach. This happened last time I made pasta, but with canned deenz, so I assume pasta is the culprit. Didn't use sauce last time, so it's not it. Is it possible I became allergic to pasta?

    • 3 weeks ago
      Anonymous

      >pasta with tuna and deenz
      Your stomach is rejecting your shit taste, you should listen to it.

  34. 3 weeks ago
    Anonymous

    my ~~*smart band*~~ says that i burned 850 kcal after going 14 km on a bike in 1h20m, how far away is that from the truth? i am 100kg 30%bf

    • 3 weeks ago
      Anonymous

      seems a bit high. I plugged those numbers into a few online calculators and they ranged from 450-550 cals burnt.

  35. 3 weeks ago
    Anonymous

    why arent there more freeweight pulling exercises? theres t-bar/barbell/dumbbell rows for rowing movements, but aside from pullups theres frick all for the lats

    • 3 weeks ago
      Anonymous

      The barbell gets in the way of full lat ROM, but there are still variations of it like pendlay and yates. Vertical pulls aren't possible with freeweights unless you want to do them with your entire body suspended upside down. For horizontal pulls cables and dumbbells are just better, especially their one handed versions. I even consider chest supported row machines better than barbell rows.

      • 3 weeks ago
        Anonymous

        dont really care about whats "better" per say, ive just always stuck to freeweights and calisthenics because theyre more fun. maybe ill force myself to do lat prayers or something next time in the gym

    • 3 weeks ago
      Anonymous

      >barbell/dumbbell rows/pullups
      you don't need more than that

  36. 3 weeks ago
    Anonymous

    1-my core strength is pathetic, i can do 1/2/3/4 but can't hold a 40 second plank, what do, increase volume and train it every other day or what
    2-this isn't a question, just wanted to share. I was doing my workout today and heard a mechanical(like from machine or metal) cracking noise, felt nothing in my body, and I don't think my headphones broke either. found it very strange.

    • 3 weeks ago
      Anonymous

      treat your abs like any other muscle. isolate them a couple of times a week while progressively overloading and they will get stronger. I recommend hanging leg raises, weighted sit ups and cable crunches.

  37. 3 weeks ago
    Anonymous

    I like to do fasted cardio to stay shredded but I have no energy during the run/swim. I like to set PRs which is hard without energy.
    I burn like 350 calories while running 5k - what happens if I eat 150 calories of oats before the run? I'd still burn more calories than I've eaten so it's still kinda fasted cardio, right? Just need that little bit of energy. Or would 2-3 dates be better?

    • 3 weeks ago
      Anonymous

      at the end of the day, all that matters is cico. doing your cardio fasted or fed makes no difference to weight loss. in fact if you're fed, you can almost certainly go faster, harder or longer and actually burn MORE calories than if you were training fasted.
      >150 calories of oats before the run
      eat something that will digest quicker. eggs, banana, some other fruit..

    • 3 weeks ago
      Anonymous

      Fasted cardio is better for light activities and adapting your body to fat catabolism. Actual involved cardio (endurance, pace, or otherwise) is best done carb loaded; I'd go with the dates myself.

  38. 3 weeks ago
    Anonymous

    Are BCAA’s bullshit or should I be supplementing with them?

    • 3 weeks ago
      Anonymous

      waste of money

  39. 3 weeks ago
    Anonymous

    If dry fasting is better, does that mean that drinking less water is actually better if you are overweight?

    • 3 weeks ago
      Anonymous

      >dry fasting is better
      says who and why
      >does that mean that drinking less water is actually better if you are overweight?
      well you might hold onto less water weight because you're dehydrated and therefore weigh less. doesn't mean you lost any fat.

  40. 3 weeks ago
    Anonymous

    how early in the day can you lift? if i get up at 7 can i start lifting at 7 30?

    • 3 weeks ago
      Anonymous

      you can lift as early as you like but you will perform better if you wait at least a few hours and get a couple of meals in you.

      • 3 weeks ago
        Anonymous

        a couple of meals a few hours after waking up? is that common?

        • 3 weeks ago
          Anonymous

          it is for neets that wake up after 10

    • 3 weeks ago
      Anonymous

      I wake up at 5 and gymcel at 6, as soon as I wake up I get my coffee, breakfast and have enough time to digest some of it and have some energy in the gym, not ideal but things got better since I started eating intra workout snacks. You need to eat and digest something, this is all that matters, 30 minutes isn't enough time imo but maybe it works for you.

  41. 3 weeks ago
    Anonymous

    Anyone else always smell shit when working out? If took a shuttle that day no matter how well I wiped I always smell shit once I get a few hard sets in. Wtf

    • 3 weeks ago
      Anonymous

      mate change your pants/underwear and take a shower

      >verification not required

  42. 3 weeks ago
    Anonymous

    I have a really tight butt muscle. It's only on my right side. What kind of exercises work for the butt?

    • 3 weeks ago
      Anonymous

      get a foam roller or tennis ball and massage it

  43. 3 weeks ago
    Anonymous

    Any real point to getting an adjustable dumb bell versus a standard rubber coated?

    • 3 weeks ago
      Anonymous

      it's cheaper and takes up less room

  44. 3 weeks ago
    Anonymous

    Is there literally any point in getting fit if you have erectile dysfunction?

    • 3 weeks ago
      Anonymous

      Not being fit will make it worse.

      • 3 weeks ago
        Anonymous

        My ED started when I was fit though, nothing changed after my physique deteriorated. That's why I'm asking.

  45. 3 weeks ago
    Anonymous

    Is 60 g of sugar a day a lot if 30 of them are from whole milk? I like cereal.

  46. 3 weeks ago
    Anonymous

    do you find any glaring problems in this routine?

    >Monday
    Bench Press 4x8
    Dips 3RM + 2x6-8 85% of top set
    Weighted Pull ups: 5x5 80% of 3RM
    Rear delt flys 3-x10-15
    Lateral raises 3x8-12
    Reverse Grip Bicep Curl 3x8-12
    Tricep Pushdowns 3x10-15
    Abs

    >Wednesday
    Squat 4x8
    Overhead Press 4x8
    Leg Ext 3x10-15
    Leg Curl 3x10-15
    Seated Dumbell Press 3x12-15
    Cable Curl 3x12-15
    Calves and Forearms

    >Friday
    RDL 4x8-12
    Lunges 3x10
    Dips 5x5 80% of 3RM
    Weighted Pull ups 3RM + 2x6-8 85% of top set
    Cable Row 4x8-12
    Hammer curl 3x8-12
    Abs

    • 3 weeks ago
      Anonymous

      >Tricep Pushdowns 3x10-15
      I'm a huge advocate for lower rep pushdowns, in the 5-8 range, give them a shot sometimes.

      • 3 weeks ago
        Anonymous

        I'll add them on friday and see how it goes, was thinking to do more tricep isolation anyways

        • 3 weeks ago
          Anonymous

          Nice, maybe it's a me issue but my muscles burn fairly easily so I basically stalled for months on my pushdowns (I was doing 12-15 reps), the moment I went down in reps there were plenty of gainz

  47. 3 weeks ago
    Anonymous

    >be me
    >natty maxx or so
    >bean lifting for 15 years
    So I usually get injured or whatever then I focus on other shit, but recently I got hurt in my back, knee, and shoulder simultaneously so I can't really do anything enjoyably. Should I just take a long break, what should I do to limit any weight gain just eat 1800 or so calories? whatever my tdee is?

  48. 3 weeks ago
    Anonymous

    This says to immediately consume but i mix it at home and just chug it down at the gym as I get thirsty.
    I have regular water after I'm done with it though, about 3 bottles.

    Is this bad?
    Do i need to drink this before i go to the gym?

    • 3 weeks ago
      Anonymous

      *just to add, the bottle is about 750ml

    • 3 weeks ago
      Anonymous

      BCAA is only really useful if you don't each much before working out. It's great for fasted workouts but if you eat protein before then the protein will break down into amino acids

  49. 3 weeks ago
    Anonymous

    I have a question about calories and protein.

    I came home from work really late, like about 12am. I had about 6 eggs, at about 5am. Which is about 40grams of protein.
    I went to sleep for 8 hours, woke up and went about my day, I had about 50 grams of protein from 2 protein shakes at 8pm, went to the gym, and had about 40 grams of protein from chicken when i came back.

    How many grams of protein did i have for today?
    Do the eggs i had early in the morning count for today or yesterday?
    Does some weird stuff happen in your sleep and the protein doesnt get counted, like my body used it to heal and my daily protein count resets when I sleep?

    What about calories?
    Do calories carry over too or not?

    • 3 weeks ago
      Anonymous

      You're better off thinking of your daily protein needs in segments of 3-4 of a day instead of total amount for a 24 hour day. For instance, have you gone 8 hours without eating (daily protein divided by 3)

  50. 3 weeks ago
    Anonymous

    when you get stronger/bigger, does that mean you will likely have to do multiple exercises that target the same muscle group in the same session so you can force the muscle to grow?

    is that why you see beginner programs doing a few compounds per session and then the advanced programs have like 8+

  51. 3 weeks ago
    Anonymous

    Is drinking coffee before a workout cheating?
    I made coffee with two tablespoons before my last workout and finally broke a plateau, but did I cheat myself?

    • 3 weeks ago
      Anonymous

      no, you're just gaining peak performance

      it's why you see so many c**ts chugging energy drinks or having pre workout or whatever, just so they can get the most out of their bodies for the workout for max gainz

      • 3 weeks ago
        Anonymous

        nta but should i take the caffeine pill too? esp if i always work in the 1-5 rep range for my first exercise?
        feel like i need it esp for ohp and bench...
        i never consoom any caffeine cuz im scared ill get addicted

        • 3 weeks ago
          Anonymous

          I'd restrict use to 1RM testing if you're worried about dependence on it. That way you'll break your caps and actually challenge your body during workouts.

        • 3 weeks ago
          Anonymous

          try caffeine if you feel like your alertness levels are getting in the way of performance. you gain tolerance against it however and you may need to rely on caffeine for daily function
          t. caffeine addict since childhood

          I don't expect a full response but what can I do to improve my chest? I currently have only two exercises: bb bench and incline press machine. I hate them so much bros, I don't like the feeling, it's boring, I barely make any strength gains and when I can move to a heavier weight it feels like a lucky coincidence more than anything else.

          I'm seriously considering adding an extra lifting day dedicated to chest development because I feel like a fricking moron. Which exercises should I add?

          For reference, I can strict OHP a plate for reps so I can be strong but my pecs are not really cooperating, I don't even get chest DOMs.

          try chest flyes with dumbbells.

          https://i.imgur.com/K1BMFgs.png

          jerk off before or after gym?

          during

          1. Triceps pushdowns with the rope never really worked for me but i recently started "cheating" them and i suddenly feel my triceps burning when i go to failure, is it ok to keep doing that as long as i dont hurt myself?

          2. i just went home from the gym after doing 2 push and 2 pull compounds (ohp + bench, chest supported tbar row and one armed db rows) cuz the dumbbell area was way too crowded along with the cable machines
          cycled home, drank a shake and ate a banana and while my rice was cooking i was feeling like doing some isos with the dumbbells i have at home, 3xF triceps pushdowns with the rope, 4x seated lateral raises xF, 3xF rear delt flies
          is this moronic to do after like a 1hr break from going home to doing this?

          1. yes. its hecking valid and based even
          2. no

          reposting from last thread

          >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?

          i had to bench today and the doms in my glutes actually impacted my bench today (tensing my glutes before unracking) what the frick?

          >sore ass
          novel stimuli due to not having done them for awhile and other movements not targetting glutes as well.
          >pushing with legs on bench
          leg drive helps stabilise your body, which allows you to press heavier. good bp form includes leg drive

          Are BCAA’s bullshit or should I be supplementing with them?

          not important and quite likely to do literally nothing for you. the only GOAT supplements are creatine, caffeine and protein powder.
          if you want to get into amino acids i recommend buying individual acids and trying them to see what they do for you. if so, check out Examine before buying anything

          • 3 weeks ago
            Anonymous

            Link?

  52. 3 weeks ago
    Anonymous

    >Don't have access to a lot vegetables or variety Of vegetables
    Should I supplement? Any brand suggestions?

    • 3 weeks ago
      Anonymous

      Get a generic general multivitamin, they essentially all do the same thing. Only get specific ones if you know you're deficient. I use the Costco branded multivitamin

    • 3 weeks ago
      Anonymous

      how is that even possible?

  53. 3 weeks ago
    Anonymous

    My Diet (preferably) consists of some combination of this meals, I feel good doing this all year, but would you suggest adding anything to improve nutrition??

    -.5cup oatmeal, 1 scoop protein, chia seeds, flax seeds, 6oz almond milk.

    -4 eggs scrambled, avocado, whole wheat wrap

    -1 cup cooked rice, 10oz lean ground beef, sometimes with an oz of shredded cheese.

    -Dinners are usually a lean meat and a plate of veggies.

    -8oz of either cottage cheese with fruit or Zero fat Greek yogurt with fruit if Im still hungry.

  54. 3 weeks ago
    Anonymous

    I love preacher curls for biceps. The thing is, I always end up really sore for a couple days afterwards and I can't always tell if it's just DOMS or if I'm fricking up my ligaments/tendons. I don't lift very heavy or do huge volume anyway. Any exercises similar to preacher curls in terms of stretch at the bottom end? or should I just give them up altogether?

    • 3 weeks ago
      Anonymous

      Do isometrics at the bottom if you want ligament / tendon gains with less risk of snappage.

  55. 3 weeks ago
    Anonymous

    Today I went to the gym looking like shit, like a zombie. I am depressed, trying to fight it, but people in the gym looked at me worried, concerned, not the first time this happened. I was super pale.
    Now I'm fricking ashamed and feel like not going back. they must think that I am a weirdo.
    Bad enough that I weigh 59 kg at 1,79 m and struggle with eating regularly

    • 3 weeks ago
      Anonymous

      Brother you could just be anemic. Get some sun, eat some nuts and yogurt. Had the same issue minus depresso (was frickin moody as a c**t tho).

    • 3 weeks ago
      Anonymous

      It's going to be okay anon. Not every months are training months.
      Why did you go there? What were your feelings at first? Maybe that will rekindle your discipline.
      Something that the judgement of others have no right to interfere with.
      Smile anon, be strong. Share your feelings above all.

  56. 3 weeks ago
    Anonymous

    Do i need to do anything other than use a supporting pillow to train sitting cross-legged?

    • 3 weeks ago
      Anonymous

      >train sitting cross-legged?
      lol what??

      • 3 weeks ago
        Anonymous

        I’m stiff and have a weak core, and can’t do it without support

  57. 3 weeks ago
    Anonymous

    What routine/approach is best when I also run 4-5x a week?
    >Strength focused full body 3x a week
    >Hypertrophy focused full body 3x a week
    I have some background with weights but haven't lifted seriously in months due to marathon training. Trying to figure out how to get back into it after my race. My goal is to look good and be decently strong

  58. 3 weeks ago
    Anonymous

    Hello friends.
    Do you know a good alternative to Yazio, the caloric counter?
    I have an older iphone so I can't install it because appleBlack person planned obsolescence.

    • 3 weeks ago
      Anonymous

      cronometer

      • 3 weeks ago
        Anonymous

        Thank you

  59. 3 weeks ago
    Anonymous

    i'm a dyel and have been doing 3x5 at my max weight for standard barbell exercises (bench, rows, deadlift, squats,overhead press) whilst adding weight. is this sensible to start off with if im just initially looking at building some muscle? don't want to be big-big but i'm skinny fat atm

  60. 3 weeks ago
    Anonymous

    Been using a pair if 15lb dumbells for most of my lifts and they've gotten pretty easy to handle. I decided to up them to 20 recently and they're more difficult to lift than I was expecting. Is such a small increase supposed to feel like that?

    • 3 weeks ago
      Anonymous

      yes

  61. 3 weeks ago
    Anonymous

    my grip is starting to become the limiting factor on my diddies (im doing GZCLP) over a few sets, today i had to do 5x3 with 130kg but after 2 reps each i have to resort to alternating grip, on later sets even after just 1 rep. do you switch up the alternating grip as well (left under to righter under etc)?
    or should i just buy liquid chalk so i can keep pulling overhand? i hate having to drop the bar cuz i misjudged if my grip is holding on for one more rep or is chalkk gonna frick my grip gainz?

    • 3 weeks ago
      Anonymous

      forgot to add i hate pulling with straps so they are not an option unfortunately, just never felt right to me

    • 3 weeks ago
      Anonymous

      I use hook grip and chalk to do my max work weight then I do a few sets of normal grip no chalk at a lower weight and see how much I can do without letting go in an attempt to strength my grip

    • 3 weeks ago
      Anonymous

      Try a proper grip routine in conjunction with your current program. Little stuff like plate raises, wrist curls, and finger curls can help you catch up while you use mixed / alternating grip and / or straps.

  62. 3 weeks ago
    Anonymous

    should i do dumbbell pullovers on my bench day or my ohp day?

  63. 3 weeks ago
    Anonymous

    Can somebody tell me what 4 day split to run. I’ve hit 1/2/3/4 so I’d say I’m intermediate strength. But I don’t feel like I look like I lift. I’ve been doing PPL but I feel like the workouts are too long and I end up flat by the end and not pushing myself.

    • 3 weeks ago
      Anonymous

      Try a 4 day split to cut down on volume

    • 3 weeks ago
      Anonymous

      531 upper lower 4 day. Bench, squat, ohp, deadlift. Volume work after your choice, 3-5 sets of 8-12 reps. I do it with front squat and RDL as the lower lifts instead, with vertical pulls on lower days and horizontal pulls on upper days.

  64. 3 weeks ago
    Anonymous

    I spent 5 hours doing arms yesterday, ate big lots of protien.

    Is there a downside to trying shit like rich pianas 8 hour arms?

    I did forarms, bi, tricep, traps, chest, delts.

    I don't wanna get hurt anymore anons.

    • 3 weeks ago
      Anonymous

      No need for that much volume if you're not on gear brother.

    • 3 weeks ago
      Anonymous

      >meme influencer on enough gear to die during his midlife crisis
      >yeah let me try his routine

  65. 3 weeks ago
    Anonymous

    I like performing dumbell pullover but how the frick do I set it up properly? I'm doing some awkward movements to lift the dumbell and put it behind my head in position and sometimes in the verge of fricking up and killing myself by accident. There must be a smart way to get in position that I haven't figured out.

    • 3 weeks ago
      Anonymous

      >Sit on floor with back on bench.
      >Grab dumbbell
      >Press your shoulders into bench and lift your hips up with dumbbell on your chest
      >Press dumbbell up
      >Do pullovers

      ?si=I2Q7-QvqY1mqL7pC&t=12

      • 3 weeks ago
        Anonymous

        That looks really easy I feel moronic now.

  66. 3 weeks ago
    Anonymous

    What's something that burns fat but also builds muscle?

    • 3 weeks ago
      Anonymous

      Exercise and eating less you stupid frick. Nothing you consume will actively do either short of DNP and steroids.

      • 3 weeks ago
        Anonymous

        Oh okay thank you 🙂

        • 3 weeks ago
          Anonymous

          I recommend you take the DNP. It's good shit.

          • 3 weeks ago
            Anonymous

            What's the best flavor?

  67. 3 weeks ago
    Anonymous

    my core is fricking WEAK
    I sit with an awful slouch and I can only do like 3 hanging leg raises before Im absolutely pooped (legs not fully extended). I can't hold a plank for longer than 15 seconds
    is there some recommended routine for building core strength for people starting from rock bottom? I was planning on just trying to extend my plank duration but I was wondering if I should try other things too

  68. 3 weeks ago
    Anonymous

    Was doing deadlifts last week, but in one rep I felt like a vein inflating, on my lower-right rectus abdominis.
    Went to the doctor and checked negatively for an hernia. There is some slight pain just below the navel, on the right side and some slight discomfort on the right groin area (just beside the ballsack).
    Is this an abdominal strain ?

    • 3 weeks ago
      Anonymous

      Also to add, I haven't lifted since last week and yesterday went for a swim. During the kick sometimes I would felt discomfort on my the lower-right abdominals.

  69. 3 weeks ago
    Anonymous

    What is a keto friendly alcohol I'm a high gravity beer kinda guy like 10% lacohol 2/3rds of a gallon or a gallon and a half I'm tispey. What's an economic alternative that's less carb intensive?

    • 3 weeks ago
      Anonymous

      homebrew vodka

      Also how the frick do you climb a rope if it aint got no knots in it?

      there are several techniques, one is just muscling your way up (imagine a half rep one handed chinup on a vertical bar), the other is something youre better off looking up on youtube

      • 3 weeks ago
        Anonymous

        I'm looking on youtube and it seems like I'm missing some sort of leg technique and manipulating the rope with my feet, I shouldn't be trying to do a muscle up not that I'm good at those either.

        [...]

        I'm not going back to drinking bottles vodaka daily. What do you mean by high proof like 50% alcohol 100 proof or more?

        • 3 weeks ago
          AnavarGuy

          I mean whiskey, gin, vodka etc. Just Google it

          • 3 weeks ago
            Anonymous

            I don't need to google it bro, high proof is usually my friends trying to light their farts on fire or what they're drinking. What do you mean by high alcohol content proof is half of the alcohol content like I drink a gallon of 20 proof stuff to avoid mischief and not get all fricked up the next day. I assume someone has some kind of keto equivilant that's kinda economic

            • 3 weeks ago
              AnavarGuy

              Yeah just water down cheap whiskey with zero sugar soda jeez. No need to do shots and get fricked up.
              100ml of 40% diluted with 400ml of soda is like an average wine at 10% alcohol

  70. 3 weeks ago
    Anonymous

    Also how the frick do you climb a rope if it aint got no knots in it?

  71. 3 weeks ago
    Anonymous

    calouses hurt like the dickens when I'm doing pull-ups or lat bar pull down or something like that. Should I get gloves just for those?

    • 3 weeks ago
      Anonymous

      learn to grip the bar properly or use straps

  72. 3 weeks ago
    Anonymous

    How do I fix this?

    • 3 weeks ago
      AnavarGuy

      Pumice stone and moisturizer

  73. 3 weeks ago
    Anonymous

    I eat four eggs per day and my parents are very concerned about it, they say that eating four or more eggs per day would calcify my arteries and i would get a heart attack or even dementia, is there any proof of it?

    • 3 weeks ago
      Anonymous

      no there's no proof they're just parroting nonsense they heard some ~~*expert*~~ on tv say 50 years ago. tell them they're moronic and keep eating eggs.

  74. 3 weeks ago
    Anonymous

    is protein powder even worth it?

    ive been doing math trying to get an affordable amount of protein (im israeli) and it seems like milk is the best option

    the milk i drink is 8g per cup and protein powder (the one linked in the sticky) is 24g per cup

    protein powder is like $1 per cup and milk is like $0.20 (using best online prices i can find, excluding sales)

    so $1 worth of milk is 40g and thus protein powder is goyslop case closed

    of course you have to consume 3x as much milk but its yummy (chocolate milk is the same price and same protein)

    so does protein powder have anything else to offer or am i just mixing expensive milk into my milk?

    • 3 weeks ago
      Anonymous

      Now compare the calories you consume vs protein in milk vs powder.

      When I was gaining weight I drank powder with milk, 3 shakes per day.

  75. 3 weeks ago
    Anonymous

    Any anons familiar with kegel muscles or exercises because I think I just activated mine
    >go to bathroom to piss
    >think im done
    >slightly contract the muscles down there
    >suddenly feel like I have more piss to go
    >focus on contracting said muscle area for like 10 seconds
    >more piss comes out
    Any anons have similar experiences or any familiarity with what just happened?

    • 3 weeks ago
      Anonymous

      This is gonna sound like a shitpost, but get your prostate checked by your doctor. Difficulty urinating is one of the first signs of an enlarged prostate, which is one of the first signs of prostate cancer. Could be a lot of things, but cancer is one of the leading causes of death in the US and it's pretty easy to get screened and rule it out.

  76. 3 weeks ago
    Anonymous

    How do you guys generally stuff down all this food when bulking. Just eating the protein amount and more makes me feel like vomiting.
    Is it simply just toughing it out and keep eating?

    • 3 weeks ago
      Anonymous

      eat more foods that digest quicker (rice and beef for example), make your food more tasty through whatever means that isnt just literal slop (learn how to season if you cant) but if youre doing all of these already try a 10-20 min walk after every meal if you can
      depends on how clean your diet is really
      if none of that works yea, stop being a pussy and tough it out

  77. 3 weeks ago
    Anonymous

    Collage peptides, Smash or pass?

  78. 3 weeks ago
    Anonymous

    Can you get stretch marks from gaining muscle too fast?

    • 3 weeks ago
      Anonymous

      yes

  79. 3 weeks ago
    Anonymous

    Was feeling low energy during workout yesterday and remembered i had a banana in my gym bag. Ate it and it got me through rest of workout. First time I ever needed instra workout energy. What are some other things i could have on hand for energy during workouts?

    • 3 weeks ago
      Anonymous

      Any quick carb / amino acid drink

  80. 3 weeks ago
    Anonymous

    Can I run a program like GS LP but have one of the bench days be in the 10-12 rep range, and always alternate between heavy and higher rep days?

    • 3 weeks ago
      Anonymous

      yes

  81. 3 weeks ago
    Anonymous

    When the frick do you put on body lotion?
    I do it after I've dried myself off from a shower, but then it's like a coating that's unfomfortable, like I never cleaned myself up.

    • 3 weeks ago
      Anonymous

      yea after you shower

  82. 3 weeks ago
    Anonymous

    My biceps seem to respond only with heavy 6-10 rep ranges but recently I've had some sort of tendon issue near the elbow area so I've had to stick to going for 20+ reps. In the few weeks I've done that my arms seem to have shrunk. Is there any exercise I can do to halt the regression?

    • 3 weeks ago
      Anonymous

      have you actually measured them to prove that they shrunk? I can almost guarantee you're just imagining it.

      • 3 weeks ago
        Anonymous

        Yeah, I have. I was steadily growing 1/8th of an inch a month and now I'm down by 1/4" in a few weeks.

        • 3 weeks ago
          Anonymous

          nta and not saying that's what it is but my biceps can shrink over an inch just from depletion

          • 3 weeks ago
            Anonymous

            >depletion
            Huh? Depleted from what?

            • 3 weeks ago
              Anonymous

              Cardio, lifting and not a lot of carbs in the system

              • 3 weeks ago
                Anonymous

                My diet is mostly carbs so I can't imagine being depleted on that end but my new job requires a lot of walking around and I'm averaging around 18k steps for this passed month. Assuming that's a lot of cardio, what can I do?

              • 3 weeks ago
                Anonymous

                Well if you do have a decent bit of carbs in your diet anyway and you stay hydrated depletion shouldn't be the issue then.

              • 3 weeks ago
                Anonymous

                Yeah, sandwiches everyday, lots of fruit, some chocolate and ice cream, meals with rice, chips, nuts.
                You reckon it's the water intake? I piss twice a day at work, not sure how much afterwards. I'm taking creatine if that matters.

              • 3 weeks ago
                Anonymous

                No, I think it has to be something else

    • 2 weeks ago
      Anonymous

      Do you play golf or tennis?
      Do you use your phone a lot?

  83. 3 weeks ago
    Anonymous

    If I want to lift outside of my actual, structured workout, is that okay? Like am I fricking myself over by, say, randomly doing 3 sets each of curls, pressed, and squats while watching TV?

    I'm new to working out in a structured way. I get restless and want to work out more, but I don't know if this is actually a bad idea.

    • 3 weeks ago
      Anonymous

      if you're moving a significant amount of weight then yes it could impact recovery. but a set of pushups or body squats here and there isn't really going to make a difference. maybe when you feel restless and want to do some lifting, you could target muscle groups that your structured work outs neglect. could be calves, rear delts, forearms etc.

      • 3 weeks ago
        Anonymous

        I see. I really don't understand recovery well yet, so that's why I'm asking. I'll look up some good exercises to target stuff I'm neglecting.

  84. 3 weeks ago
    Anonymous

    How do I stop a worsening back ache?

  85. 3 weeks ago
    Anonymous

    you guys know those captains of crush grippers? well theyre really expensive
    is there anything (preferably adjustable) that can get to ~120kg?

  86. 3 weeks ago
    Anonymous

    I've been immobile for the past 5/6 months when I was very active phisically. When I say immobile, I'm literally talking about going to work to sit 8 hours, only to come back home and sit another hours and repeat that everyday.
    Next week I'm going back at it. Any tips on how to get slowly back to lifting and running without getting injured?

    • 3 weeks ago
      Anonymous

      Just go through the motions, start very easy and gradually increase the work load and intensity. Don't even go to failure in the beginning.

  87. 3 weeks ago
    Anonymous

    Is it advised to train the same way on a cut than you do on a bulk, just with less volume?
    Should i switch my routine on a cut to 5x5?

    Currently on a 4 day nsuns routine

  88. 3 weeks ago
    Anonymous

    If I were to take 6-8UI of HGH daily at 19 for several years, would I receive noticeable growth around my clavicles and feet, similar to how a child would grow additional inches in height?

  89. 3 weeks ago
    Anonymous

    Switched over to the dark side and started squatting low bar. It looks fricking moronic but it feels so much better on my knees.
    How do I stop feeling like a clown while squatting

  90. 3 weeks ago
    Anonymous

    Why is Mentzer-style training with extreme rest periods so controversial?
    Like, anabolic steroids are so effective because they massively improve your recovery ability. If a guy can hop on gear with the same diet/workout and see significant improvements, then obviously the limiting factor was not stimulating muscle growth or consuming sufficient calories/macros, but adequate recovery. This seems like a solid indicator that people are training too often or hampering their recovery in other ways.

    • 3 weeks ago
      Anonymous

      it doesn't work.

  91. 3 weeks ago
    Anonymous

    why am I strong yet threaten to pull my back whenever I put on a pair of boxers or pick something up from the floor ?

  92. 3 weeks ago
    Anonymous

    Is it a concern if one of my ears sometimes pops when I work out?

  93. 3 weeks ago
    Anonymous

    I got one please, someone answer me this please.
    WTF, are literally these big ass crevices and how tf do I get rid of them, what do I need to exercise.

    • 3 weeks ago
      Anonymous

      That's just where the muscles insert, you can't get rid of them and making your ass bigger will only make them more noticable. Maybe if you get obese they will be covered by a layer of fat.

      • 3 weeks ago
        Anonymous

        >obese
        thank you very much anon, reality is good.

  94. 3 weeks ago
    Anonymous

    Im absolutely stuck on squat and I am not even squatting heavy. 205 for 5. I’ve tried deloading for a week and I’m still stuck. Should I just back off the weight and progress from there? Also what else can I do for legs when I only have access to barbell

  95. 3 weeks ago
    Anonymous

    Is it better to lift until failure, or fixed reps?
    What does each one do?

  96. 3 weeks ago
    Anonymous

    I've only been lifting for 6 months doing 6 days a week of strength PPL. Would it be a good idea to do 3 days for strength and then 3 days for hypertrophy?

  97. 3 weeks ago
    Anonymous

    So there's a pretty good chance I'll be going on TRT after my last blood test results and how my doctor made it sound. What can I expect??? My results were only 429 and he was saying about trying to get it close to 1000.

  98. 3 weeks ago
    Anonymous

    Every other weekend I get full on anxiety for a couple of days, I hate it, but I am used to it and know it will pass. Im not sure if diet related, exercise related or im just a fricked unit. Guess im just posting to see if theres anything that might help.

  99. 3 weeks ago
    Anonymous

    I'm 33 yo, not overweight (Height 5'10", weight 155 lbs)
    I never went to a gym before.
    Is there a program I can follow and start with regarding reps/sets/starting weights and progression/workouts/

  100. 3 weeks ago
    Anonymous

    This is moronic but im at like 17% bodyfat and my hip bone juts out to the point where its uncomfortable to sleep.

    Any advice other than to just stay fat? Its 3am and ive been rolling around trying to find a comfortable position that isnt just putting a ton of weight on bone. Never been skinnier than 17% bf and this is a big part of the reason.

    • 3 weeks ago
      Anonymous

      Get better mattress, really.
      Go for softer one and wear some PJs.

  101. 3 weeks ago
    Anonymous

    [...]

    >Read the fricking sticky
    Where?
    I've read all of it an mention starting strength which is know to be the worst program.

    • 3 weeks ago
      Anonymous

      >asks for a program because he's never been to the gym and knows nothing
      >gets directed to the fundamental beginner's program
      >umm ackshually that's bad
      If you're confident enough to ignore good advice, why bother asking for it? Your programming doesn't matter much for the first 6-12 months anyway, just pick something, stick to it and eat well.

    • 3 weeks ago
      Anonymous

      Follow ICFv2
      >inb4 blaha hate
      I get it, but the program is good enough for beginners
      Keep this program for 3-6 months at most
      The fatigue from doing 3-4 compounds/session is going to take a toll soon if you don’t progress slow
      Gains WILL be made if you sleep enough, hydrate and eat enough (high protein meal required)

      • 3 weeks ago
        Anonymous

        Here’s my progress after 6-7 months with the program + diet
        Note that I was a complete dyel with no noob gains other that pullups/pushups/situps/diparms are neglected with this program, I suggest going for an upper/lower after you’re done with this, and focus arms, shoulders and back more

        • 3 weeks ago
          Anonymous

          What's ICFv2?

          • 3 weeks ago
            Anonymous

            Ice cream fitness V2
            It’s a programe made by Jason Blaha
            If you don’t want to look like Jason Blaha, don’t do this for more than 3-6 months
            Prioritize high protein meals, and don’t “dirty bulk”
            You can even get a program from Bald Omni man for beginners/intermediates, but if you’re a conplete dyel that struggles with pushing/pulling the bar this is better than SS or SL5x5 because it doesn’t turn you into a trex
            It does however give you glute gains, if anything you can even tone down the intensity for squats

            • 3 weeks ago
              Anonymous

              >give you glute gains
              Wait is this femboy workout in disguise?

              • 3 weeks ago
                Anonymous

                No, it means it will work your ass because you’ll be squatting every session
                I’d only squat once/twice per week at most if I were to start again with this program, also I would do 3x10 on facepulls/curls and situps instead of crunches
                >femboy workout
                Not even close, pic related is the program

              • 3 weeks ago
                Anonymous

                What weight to start with?
                And do I increase weight every week?
                Or do I increase reps every week?

              • 3 weeks ago
                Anonymous

                It follows a standard linear progression
                Increase weight after every workout.
                When you can’t complete 3x5 with that weight, redo the exercise with the same weight in the next session. If you can’t go past it twice, deload 10-15% and continue the progression (also, make sure you’re hydrated, you sleep 8hrs and eat enough protein, use the tdee calculator).
                Squats and dl 5kg, the rest 2.5kg increase.
                It’s a slow progression
                I think SL5x5 or SS has a guide on how to find what weight you need to start with, dyor. One of these programs tell you to start with the empty bar. Do that only if you can barely lift your toothbrush.
                Also, use proper form, don’t even think about ego lifting, don’t do half reps. Full ROM, standard dl, close grip bench, supinated pendlay rows.
                Form > weight when you start. All noobs (I was included) move the weight very awkward because their mind-muscle connection doesn’t exist. That’s what you need to focus on more than moving more weight.

    • 3 weeks ago
      AnavarGuy

      I've done stronglifts and starting strength anon. I'm still making gains and all I do in the gym is a compound lift and accessory movements.
      You need to focus on the fundamentals before changing things up

      This is moronic but im at like 17% bodyfat and my hip bone juts out to the point where its uncomfortable to sleep.

      Any advice other than to just stay fat? Its 3am and ive been rolling around trying to find a comfortable position that isnt just putting a ton of weight on bone. Never been skinnier than 17% bf and this is a big part of the reason.

      Sounds like you're underweight anon. You can be lean and heavy too. Id wager you just don't have enough muscle yet because when I get lean I don't have bones sticking out, just muscles.

  102. 3 weeks ago
    Anonymous

    What happens after orgasm that I get dizzy and my locomotory system feel as if I’m a bit drunk.
    I’ve had this for a long time, but now I just realized that on the day I orgasm in the morning, I feel a bit drunk the whole day, and it’s hard to concentrate.
    If I orgasm at the end of the day, it isually feels like my sleep cycle is offset, I fall asleep harder.
    What the frick is this, and how do I get rid of this post orgasm brain fog?

    • 3 weeks ago
      Anonymous

      What the frick there’s a rare dissease that describes how I feel, what the actual frick
      It’s called POIS
      Ain’t no fricking way I got allergic to cumming, fricking shiiiiiit

      • 3 weeks ago
        Anonymous

        Bros, please tell me this brain fog/fatigue and the feeling of weak muscles happens to everyone and this shit that’s described is just turned up to 11
        I can’t tucking ask people around if this happens to them to fuuuuuck

        • 3 weeks ago
          Anonymous

          make a thread. Immediate consequences are common (good: sage mode. bad: crashing, blacking out, briefly losing vision), but long-term consequences I've never even heard of that. To still be affected even five minutes later is very weird.

      • 3 weeks ago
        Anonymous

        >It’s called POIS
        >tfw I had this all my life and I thought I was just bad at sex and decided to be asexual

  103. 3 weeks ago
    Anonymous

    I get irrationally angry at discord mods having double standards and favoring their kittens over me. What's a good workout for me?

  104. 3 weeks ago
    Anonymous

    [...]

    I don't know if you're one person or a collection of people mass replying to questions but I fricking love you guy(s)

  105. 3 weeks ago
    Anonymous

    After doing hamstring curls, when I get up and try to bend my left knee and walk, it hurts like hell. Pain is mostly on inside of knee, and below the knee cap.
    I get on the leg press and do light weight, and the pain slowly goes away after a couple sets.
    What could be causing this?

  106. 3 weeks ago
    Anonymous

    What split would you recommend i follow if i also row?
    im used to doing PPL or PHUL, which is like 5-6x per week, but i wonder if it'll be sustainable to do alongside heavy cardio.
    im thinking for now to do 1-2km splits on lifting days, and doing 5km on non-lifting days.
    thoughts?

    • 3 weeks ago
      Anonymous

      Generally speaking I would be really hesitant to continue lifting 5-6x/week alongside consistent heavy cardio. How many rowing splits would you be doing, on average? What kind of volume are you doing when lifting? Personally I'd think about only lifting 3x/week for a little, call it a deload while you get used to rowing. Make sure your nutrition is squared away, and gradually increase frequency as you become comfortable with the routine and feel able. I've known too many dudes who tacked on extra exercise and ended up wearing themselves out, getting injuries, etc

      After doing hamstring curls, when I get up and try to bend my left knee and walk, it hurts like hell. Pain is mostly on inside of knee, and below the knee cap.
      I get on the leg press and do light weight, and the pain slowly goes away after a couple sets.
      What could be causing this?

      May be patellar tendonitis, or iliotibial band. Is it sharp stinging pain or more like a dull ache? Does it improve with icing/stretching? Ever bother you just walking up stairs, or when doing other exercises?

      • 3 weeks ago
        Anonymous

        yeah its probably safer to lower the lifting frequency. i can still do vanity accessories, but lower the overall volume. i dont want to get injured

  107. 3 weeks ago
    Anonymous

    Today i went into the gym the first time since 6 years, ofc im out of shape and fat.
    I want to seriously improve my health and strength, i will do a routine listed in the pinned thread. My problem is though, it is all non machine free weight exercises. Im scared of free weights, and my gym (only gym in that area) is very small so i would have to talk to people to switch with sets, there is only one bench. Are machines really that bad? Why are they so popular then, if they suck?
    I saw many fit people on machines today.

    • 3 weeks ago
      Anonymous

      Machines aren't bad but they usually have a fixed motion so they aren't perfect for everyone's anatomy and can limit your range of motion. And with stuff that have a fixed path, you'll neglect some secondary muscles so the strength might not translate well to free weights

  108. 3 weeks ago
    Anonymous

    what happened to this board i was gone for 5 years and the overall thread quality has gone down the drain
    even the humor threads are shit wtf

  109. 3 weeks ago
    Anonymous

    Is SS still a thing people recommend to starters? Or is some other programme more popular? I want to get back into lifting.

    • 3 weeks ago
      Anonymous

      yes. SL and GSLP are also popular choices.

  110. 3 weeks ago
    Anonymous

    how good is shadow boxing for a home aerobic workout, to help with losing weight?

  111. 3 weeks ago
    Anonymous

    Is a tuna melt healthy?

  112. 3 weeks ago
    Anonymous

    When do the protein farts subside?
    Day 2.

    • 3 weeks ago
      Anonymous

      when you eat less protein

      • 3 weeks ago
        Anonymous

        So, never then. oh well, maybe i'll get a dog and blame them on him when i have guests around.

  113. 2 weeks ago
    Anonymous

    been going for 1 month. this is my workout plan. i generally go daily, but will sometimes skip a day. same thing every time. is there anything else i should add? i'm going for moron strength. my max weight goes up every other day.

    db bench || 40x6, 60x6, 90x6
    alternating curls || 27.5x6, 30x6, 35x6
    db shrugs || 45x10, 60x10, 70x10
    tricep rope pushdown || 80x6, 100x6, 120x6, 140x6, 160x6
    longpulls || 80x6, 100x6, 120x6, 140x6
    lat pulldowns || 80x6, 100x6, 120x6, 130x6
    machine flyes || 80x6, 100x6, 120x6
    overhead dumbbell press || 45x6, 50x6, 55x6
    lateral raise machine || 75x6, 90x6, 105x6

  114. 2 weeks ago
    Anonymous

    do i still need rest days if my functional strength training workouts are only 10-15 minutes long once a day?

  115. 2 weeks ago
    Anonymous

    I keep injuring my shoulders due to pushing movements. Sometimes i frick up my left one and I stagnate, then it heals itself after pushing through for a few months, then it happens on my irhgt one, and so forth. this keeps me from developing and overloading properly. what can i do? I make sure to use proper form and slow controlled reps.

  116. 2 weeks ago
    Anonymous

    [...]

    >Your routine is stupid, read the sticky
    can't be stupid if it works

    • 2 weeks ago
      Anonymous

      it works because you've been lifting for 1 month. anything works at that stage. it's still dumb as frick.

      • 2 weeks ago
        Anonymous

        do you lift more than me?

        • 2 weeks ago
          Anonymous

          yes

          • 2 weeks ago
            Anonymous

            post physique

  117. 2 weeks ago
    Anonymous

    I've been working on losing weight, gaining muscle, and trimming fat for the past two months. I've managed to get the first one down after dieting, but the latter two seem to elude me. I've been eating the right amount of protein and I've been exercising consistently, but I seem to be stuck around the same weight and BF. My muscles are aching on my rest days, which I can only assume means that something is working there.

    Is this just a plateau, should I try changing my diet, or should I start actually lifting weights? For what it's worth, I figured that I would cut calories until I could see my abs more clearly.

  118. 2 weeks ago
    Anonymous

    Why is it that eating a decent amount of carbs makes me sleepy as frick? Like if I wake up and have cereal I want to go back to bed. I used to just push through it but I had my preworkout meal today and I had to go have a nap. I ate my dinner and fell asleep for like 2 hours.
    Wouldn't be so bad but it's fricking up my sleep schedule

  119. 2 weeks ago
    Anonymous

    Was just scrolling through my camera roll and was reminded that this happened several years ago. It wasn’t from an injury, my foot just swelled up and got really hot and felt like it was being stung by bees for a week.
    What was it IST?

    • 2 weeks ago
      Anonymous

      Vax status?
      Sounds a lot like when my sporty mid 20s sister nearly lost her leg from blood clotting after ignoring my advice to not inject the israelite brew

      • 2 weeks ago
        Anonymous

        Totally pure Anglo-Aryan blood, zero doses

    • 2 weeks ago
      Anonymous

      Almost guaranteed a spider bit you.

  120. 2 weeks ago
    Anonymous

    How do i know if i work out "enough"?
    >inb4 its never enough

    • 2 weeks ago
      Anonymous

      until muscle failure

      • 2 weeks ago
        Anonymous

        No i mean in general. I do the weight training and i do the cardio, but i still feel like a sedentary piece of shit and really struggle with overcoming plateus

    • 2 weeks ago
      Anonymous

      only true way is to measure results in size and/or weight over a period of time. if after a month or so you don't see any progress in the mirror or on the scale, do more and/or adjust calories.

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

      i'm a beginner and this is my routine at the moment (2 weeks or so)
      trying to build a bit of muscle and lower my body fat
      6ft 158lb
      my short term goal is to not look disgusting, long term dunno yet
      any recommendations

      eat at maintenance or slightly above (250-500 calorie surplus). at your stats, the muscle gains will outshine the bit of body fat you have and you can cut it later

      Last year I was on the verge of suicide because I couldn't get a job. I believe God personally got me a good paying job. But the weird thing is ever since I've had this intense desire to exercise. I would like to pay back God, but this desire to lift is making me nervous. What crazy thing does the big man want me to do? Any ideas?

      repay your deity with the body you were meant to have

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

      Is this smart to use for forarms? Or an i moronic

      Its directly at the height i can let it rest and just curl it in my grip

      I can do the 50kg barbell easily for forams and thats the largest static bar they have so this would be goat

      if it's directly at the height where it's resting with your hands at your side, you might be limiting full ROM and have to stand on your toes to achieve it. would be ideal for the bar to be below the height of your hands when your arms are hanging down, then lift it into position

      • 2 weeks ago
        Anonymous

        I think God is going to send someone after me and I'll have to fight to the death. Kind of a cool end.

  121. 2 weeks ago
    Anonymous

    Burpees are easier then Pushups

  122. 2 weeks ago
    Anonymous

    [...]

    i do them all for 1 min

    • 2 weeks ago
      Anonymous

      no weights

  123. 2 weeks ago
    Anonymous

    i'm a beginner and this is my routine at the moment (2 weeks or so)
    trying to build a bit of muscle and lower my body fat
    6ft 158lb
    my short term goal is to not look disgusting, long term dunno yet
    any recommendations

    • 2 weeks ago
      Anonymous

      You are tall for your weight. You can try hitting the treadmill and eating all the calories with a goal of not losing or gaining. But really you need to bulk and lift. I would bulk for two months, then cut.

  124. 2 weeks ago
    Anonymous

    Last year I was on the verge of suicide because I couldn't get a job. I believe God personally got me a good paying job. But the weird thing is ever since I've had this intense desire to exercise. I would like to pay back God, but this desire to lift is making me nervous. What crazy thing does the big man want me to do? Any ideas?

  125. 2 weeks ago
    Anonymous

    Is this smart to use for forarms? Or an i moronic

    Its directly at the height i can let it rest and just curl it in my grip

    I can do the 50kg barbell easily for forams and thats the largest static bar they have so this would be goat

  126. 2 weeks ago
    Anonymous

    Gym is closed for easter.
    Went to the park for gym equipment.

    There's a ton of spiders.
    There's more around the machine I think.
    Is it stuff safe to use?
    How do I know if I got bit, is it obivous or slow?
    Are these deadly?

    I can't check the red on them for red backs as they're flipped around.
    Australia btw

    • 2 weeks ago
      Anonymous

      The spiders will usually come out at night, so be wary.
      Also, parks can be creepy, and not due to to the usual hooligans either. I've come across several haunted parks at night, so be forewarned. Especially near schools. I had a friend and her dog chased by a demonic spirit one evening. Not an isolated incident either.
      The parks have eyes.

  127. 2 weeks ago
    Anonymous

    >Naturally muscular & brawny
    >Can only lose fat if dropping to 1500 calories a day and non-stop running
    Genetics are a meme

  128. 2 weeks ago
    Anonymous

    What's the reason for taking an AI on cycle to lower estrogen sides vs a SERM? Don't AI's reduce e2 in the blood and SERMs reduce e2 sensitivity? So why are they not interchangeable. I am asking because I am going to try rolax to get rid of past gyno. I was not sure if I should do it before my next cycle, or if I could just run it during my next cycle, and if I did would it mean I wouldn't need as much AI.

  129. 2 weeks ago
    Anonymous

    I just got into jm pressing, and its the weirdest thing, just the bottom of my triceps feel like theyre getting worked. No other triceps exercise works this area. My elbows feel 100% fine. Should i keep this exercise in or am i going to snap something? Im keeping the weight real light.

  130. 2 weeks ago
    Anonymous

    There was a thread for the first season of physical 100 and they have another season on. Do people just not care about the show anymore? I still think its pretty cool, but I'm not really autistic enough to make a thread for it.

  131. 2 weeks ago
    Anonymous

    been doing the following on push days for the past 3 months
    >bench, ohp, dumbbell bench, dips, tricep pushdowns, lat raises
    and it’s been going well considering that i started out using empty bars and single digit dumbbells, but ive struggled with ohp and moving it past 35kg. would switching out lat raises for seated dumbbell ohp (after dumbbell bench and before dips) help me progress it a bit more? i stopped caring about aesthetics like 3 weeks in and now all i want is to keep seeing the numbers go up on every lift

    • 2 weeks ago
      Anonymous

      Do SS

      I just got into jm pressing, and its the weirdest thing, just the bottom of my triceps feel like theyre getting worked. No other triceps exercise works this area. My elbows feel 100% fine. Should i keep this exercise in or am i going to snap something? Im keeping the weight real light.

      Progress slowly and if it starts to give elbw pain find a new exercise

      https://i.imgur.com/SBuSHz2.jpg

      [...]
      i do them all for 1 min

      Useless routine, read the sticky

      Why is it that eating a decent amount of carbs makes me sleepy as frick? Like if I wake up and have cereal I want to go back to bed. I used to just push through it but I had my preworkout meal today and I had to go have a nap. I ate my dinner and fell asleep for like 2 hours.
      Wouldn't be so bad but it's fricking up my sleep schedule

      Insulin release makes you tired, eat less carbs and make sure they are more complex carbs when you do

      I've been working on losing weight, gaining muscle, and trimming fat for the past two months. I've managed to get the first one down after dieting, but the latter two seem to elude me. I've been eating the right amount of protein and I've been exercising consistently, but I seem to be stuck around the same weight and BF. My muscles are aching on my rest days, which I can only assume means that something is working there.

      Is this just a plateau, should I try changing my diet, or should I start actually lifting weights? For what it's worth, I figured that I would cut calories until I could see my abs more clearly.

      It's very hard to gain muscle and lose fat at the same time, generally speaking it's more efficient to do your cut then work on getting bigger

  132. 2 weeks ago
    Anonymous

    i recently hit 1/2/3/4 and now i want to do a reasonably drastic cut
    if i only eat on (calendar) weekends and not at all during the weekday will i lose much muscle mass? or at least will i lose much compared to eating at a 500cal deficient.
    ill still be lifting during this time, just probably not adding much or even any weight to the bar
    basically the goal is to drop fat keeping as much muscle while keeping it super simple (no cal counting basically)

    • 2 weeks ago
      Anonymous

      you will lose a lot of mass and strength if you do something like that. you'll lose a little strength during a normal cut (-500 cal/day), so suggesting that you won't add any weight to your lifts or will maintain when you're getting zero nutrition 5 days per week is comical. if you eat at a small/moderate deficit (250-750 cals/day) you will be able to preserve a decent amount of strength/size. not having to count calories but trying to cut weight just don't mix well.

      >wake up
      >drink a cup of coffee
      >immediately get hungry
      I know coffee is supposed to suppress appetite, and it sure used to work that way on me, but somehow it just doesn't anymore, it's almost like it makes me more hungry instead. Should I take a break from caffeine, will it fix this?

      are you drinking water soon after? i get the same effect with coffee on an empty stomach, but a bottle of water makes me feel a lot better and I'm not hungry again for a while.

      • 2 weeks ago
        Anonymous

        ok ill try the normal thing, i guess its probably standard for a reason

        What's 1/2/3/4
        Google ans chatgpt gives nothing.
        i always see it here.

        its pretty easy to get from context clues anon..
        but its 1 plate ohp, 2 bench press, 3 squat and 4 dl

        • 2 weeks ago
          Anonymous

          [...]
          The reason you don’t get any results is because it’s called 2/3/4.
          Only dyels on fit call it 1/2/3/4.
          Ohp does not matter outside of IST

          How heavy are the plates?
          Is it 45 pounds each?
          Or some other measurement?

          • 2 weeks ago
            Anonymous

            mine are 20kg but yeah that converts to 45 hamburgers i think

      • 2 weeks ago
        Anonymous

        I usually drink water first, right after I wake up and before my coffee is ready. Think it might make a difference if I drink it after too?

    • 2 weeks ago
      Anonymous

      What's 1/2/3/4
      Google ans chatgpt gives nothing.
      i always see it here.

      • 2 weeks ago
        Anonymous

        ok ill try the normal thing, i guess its probably standard for a reason

        [...]
        its pretty easy to get from context clues anon..
        but its 1 plate ohp, 2 bench press, 3 squat and 4 dl

        The reason you don’t get any results is because it’s called 2/3/4.
        Only dyels on fit call it 1/2/3/4.
        Ohp does not matter outside of IST

  133. 2 weeks ago
    Anonymous

    >wake up
    >drink a cup of coffee
    >immediately get hungry
    I know coffee is supposed to suppress appetite, and it sure used to work that way on me, but somehow it just doesn't anymore, it's almost like it makes me more hungry instead. Should I take a break from caffeine, will it fix this?

  134. 2 weeks ago
    Anonymous

    I did push day Friday, Pull and legs yesterday, and today I kinda wanna do more chest.
    Is that a bad idea? I don’t know if I can go hard or not, but again I REALLY want to expand chest

  135. 2 weeks ago
    Anonymous

    First question:
    So I have a slight problem increasing weight on my excercises. My gym has dumbbells that go up in increments of 2 kg. What I currently do is work up until I can do 4x12 with a certain weight, then move to 4x8 on the next one. Problem is this is I have plateaud on that 4x8 in a few lifts and even regressed after I couldn't go for 2 weeks due to circumstances.

    How would you guys handle these 2 kg per dumbell weight increments? I'm thinking of going for 5x8 on the next weight so I don't lose too much volumne but spread it out over more sets.

    Second question:
    I'm getting impatient with some of my lift progressions and am planning to do the ones I have difficulties with (lats and shoulders in this case) 3x per week. I remember this being the ideal spread when I just did push ups and stuff as a teenager, anyone else have experience doing this in the gym?

    • 2 weeks ago
      Anonymous

      either
      >start at 4x6 on the higher weight and work up until 4x12 or
      >stay on the previous weight until 4x15 then move onto 4x8 on the higher weight
      the first option is better

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

      >Naturally muscular & brawny
      >Can only lose fat if dropping to 1500 calories a day and non-stop running
      Genetics are a meme

      your calorie tracking is garbage

  136. 2 weeks ago
    Anonymous

    Thoughts on the bulking benefits of throwing a spoonful of mayo in your food? That's like an extra 100 cal. Anything I can replace it with that wouldn't have as much saturated fats?

    • 2 weeks ago
      Anonymous

      saturated fats are good for you

  137. 2 weeks ago
    Anonymous

    thinking of getting a boxing bag for my homegym, wall mounted. To learn to throw some punches maybe some kicks aswell, im still lightweight (close to 70kg), what weight of the boxing bag should i get? Thinking of getting the decathlon one (bag & mount) since its quite affordable, but they have weights of 20kg,32kg and 50kg

    • 2 weeks ago
      Anonymous

      Get the heavier one probably, definitely if you plan on kicking it. I have a 65 lb bag hanging from a gymnastics bar and really have no issues with it but I would trade for a 100lb bag if I could. If it swings too much bungee cord some plates to the bottom.

      • 2 weeks ago
        Anonymous

        not sure about kicking, maybe some knees. Never did anything with boxing bags/dummies so probably just for punching. 65 lbs seems pretty light, does it move alot when you punch it?

        • 2 weeks ago
          Anonymous

          No, you should snap your jabs, if you're putting so much force it swings uncontrollably then you are probably putting yourself off balance to do so.

          I use it mostly for cardio/back/arm development. A good hook will swing it around but a palm can stop it immediately and bungeeing weights to the bottom will reduce the swing.

          If you plan to put it up and take it down a lot get a lighter one. If you mount it from the ceiling it will swing more as well.

          • 2 weeks ago
            Anonymous

            alright thanks, im gonna get in mounted on the wall. So right now thinking of getting either the 32kg or 50kg, might go with the heavier one tho.

  138. 2 weeks ago
    Anonymous

    Best exercise for grip strength?

  139. 2 weeks ago
    Anonymous

    i want to do hill sprints but hills don't exist where i live. tried them on the treadmill but it's very hard to frick around with the buttons while sprinting. what do

  140. 2 weeks ago
    Anonymous

    No idea if this is a good thread for it but it doesn't seem like there's a better spot:

    Was scratching my leg near my ankle and felt a hard lump underneath the skin. Thought it was just my imagination but I can definitely easily feel it and repeat the scratch/squeeze feeling to make it feel hard. It's about as hard as a large bean I'd say. I can't tell if it's on the skin, bone, muscle, or something else. Honestly I'm kind of freaking out about it and normally I'm a very calm person. Could it be cancer or something else serious like DVT?

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