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  1. 1 month ago
    Anonymous

    Are upright barbell rows safe for shoulders. Want something simple to add for side delts, for me they are just easier than dumbell lateral raises.

    • 1 month ago
      Anonymous

      It depends on the shape of your acromian. Types I and IV will have no issues at all. Type II will have some injury risk and Type III will almost certainly wreck their shoulder joint with upright rows

      • 1 month ago
        Anonymous

        >acromion

      • 1 month ago
        Anonymous

        Interesting, How do I find out what shape I have?

        • 1 month ago
          Anonymous

          You have to get an x-ray or MRI to know for sure, but generally if you have mobility issues with overhead pressing and delt focused work makes you feel it in the shoulder joint and rotator cuff, more than likely you're a type II or III

    • 1 month ago
      Anonymous

      yeah just be mindful of your mobility in your upper back/shoulders. higher reps are recommended. experiment with hand position on a straight bar or EZ bar.

    • 4 weeks ago
      Anonymous

      i use a rope. more comfort/mobility. depending on ur form u will hit likely hit ur traps more than side selts though. do u have a lat raise machine?

  2. 1 month ago
    Anonymous

    there is a 18 year old who is stronger than me in my gym bros... ive never taken my training that seriously and have just been doing a straight forward power building linear progression routine, my lifts are 315x3 paused bench 430x4 squat and 550x3 dead, im a neet so i have a bunch of time, tell me what program to do

    Also, im fricking addicted to my computer and will stay up at 4am on it, are there any pc plugins to lock my pc on a timer, or just any other tips to get my sleep schedule back

    • 1 month ago
      Anonymous

      What's your current program look like and what have you been doing for the past year or so for training?

    • 1 month ago
      Anonymous

      this is just template but i only do like half of what is listed here per day, its a heavy UL rest and then 3 day volume split, i havent bothered to do a proper powerlifting program because i really dont want to look at spreadsheets while in the gym

      • 1 month ago
        Anonymous

        for

        What's your current program look like and what have you been doing for the past year or so for training?

    • 1 month ago
      Anonymous

      Unironically sheiko. Depends on bw as far as which template.

      personal trainer at my gym approached me yesterday and said while doing ez bar skullcrushers i should keep my upper arms straight and lower the bar to my head instead of, what i was doing, lower the bar to behind my head cuz it eliminates my shoulders from the exercise which i know is true, however the way he described it and i tried it out, my elbows start feeling funny but lowering the bar behind my head it doesnt do that despite being able to use more weight.
      i get a good pump doing both, what should i do?

      Do what feels most comfortable. I prefer LTEs

      2 inch (olympic) barbell or 1 inch barbell?
      I already have some 1 inch weights but I am not so invested I wouldnt switch.

      Absolutely Olympic. 1" is all garbage. Rogue Ohio power bar is great. As is just a regular rogue Ohio bar but that's less good.

      Looking to recommend some good Linear Progression strength programs for a beginner.

      I haven't kept up with beginner programs since IST was recommending Starting Strength. So it's been a while.
      What are the current best linear programs for a person that's new to lifting?
      Thanks in advance!

      SS/SL 5x5 eventually transitioning to 3x5, or GSLP are all basically the same

  3. 1 month ago
    Anonymous

    I need to work on my smile or have a cheeky one liner. I see girls at the gym who are perhaps checking me out and all I can do is nod and look like this.

  4. 1 month ago
    Anonymous

    How do I get thick full abs. Even when very low bf they look kind of lackluster. What's a comprehensive ab routine/frequency?

    • 1 month ago
      Anonymous

      Weighted crunches on a bosu ball and cable reverse squats will build your abs like no other direct ab isolations can. Definitely would recommend making these two the cornerstone of your ab training. Finish with cable crunches and leg raises

  5. 1 month ago
    Anonymous

    Is there a practical way to mix mentzer's lifting schedule as in once every 4-5 days with more traditional rep schemes and loading and have it still be effective? I don't really care if it takes two sessions in the the same day to get the requisite volume. I really like the less than 2 more than 1 fullbody frequency splits. I just haven't tried to implement it as a fullbody.

    For reference 15 sets per week would be 8.5 sets per session, 20 sets per week would be 11.5 on a 4 day. So I'm guessing somewhere between 9-10 sets per group.

    • 1 month ago
      Anonymous

      >mentzer's lifting schedule
      >effective?
      kek. no.

    • 1 month ago
      Anonymous

      I don't think I understand. Are you looking to do a full body routine once every 4-5 days with 1 working set to failure per muscle?

  6. 1 month ago
    Anonymous

    i just start using gymnastic rings and i have two questions. i really want to get my dip numbers up, do i 'need' a horizontal pushing exercise? also, is 4 sets twice a week enough to make progress. my body responds very well to pushing exercises with minimal volume.

    • 1 month ago
      Anonymous

      You probably want another pushing exercise that targets the clavivular head of the pec so you don't get a sloping chest but no it's not nessisary for anything but aesthetics.

      8 sets a week is really low end especially considering you don't have another pushing exercise. I would shoot for 12-20 a week for pushing exercises (combined total) and that's just weightlifting guidelines calisthenics movments might even have to be higher because of static loading.

  7. 1 month ago
    Anonymous

    I am a beginner with a hell schedule for the month of May. 84hrs a week. Can I just buy some dumbbells and have a routine using only those? or would that be ineffective

    • 1 month ago
      Anonymous

      I'd say as long as you have enough of them and can progressively overload it's just the same as a full gym with barbells and machines.

    • 1 month ago
      Anonymous

      thats all u need. Do supersets between different muscles so you don't need any rest time

  8. 1 month ago
    Anonymous

    I saw this teenager at the gym today sitting on his phone by the assisted pull up machine for the entire time I was at the gym 1hr-ish.

    He spent 10 mins on his phone, did a set of 6 pullups then sit on his phone for another 10 minutes and do another set, on and on. He wasn't even using the assisted bit of the machine, he was just doing bodyweight.

    I could tell everyone else was frustrated but didn't say anything. I fortunately didn't need to use that machine today, but should I have said something to the fella? Like I don't care that much when it's quiet, but on a saturday morning when there's a lot of people, I can see why people would get mad.

    • 1 month ago
      Anonymous

      Why? It's not like he was sitting ON the machine while resting. You could just work in.
      10 minutes of rest sounds like a lot, but that's his deal.

    • 1 month ago
      Anonymous

      >can I work in?
      That's all you have to say if you want to use the machine. If he says no then tell the staff he's taking 10 minutes between sets and not letting other lifters use the equipment. If he says yes then it's a non-issue

  9. 1 month ago
    Anonymous

    Going to start bulking soon which got me thinking. The TDEE estimates for a 6’2”, 210lb, 12% bf (my goals), moderately active male are ~3300 cals/day. Could I theoretically eat 3300 cals/day and eventually end up at 210lbs & 12% bf? I know I’d be gaining more fat in the beginning but at some point it should even out because I would be “recomping”, right? Seems much more straightforward and fun than going on several bulk/cut cycles.

    • 1 month ago
      Anonymous

      Not worth it, it will take a frickton of time.
      Recomping is the slowest shit ever.
      210lb 12% means 184lbs of lean body mass, bulk up until you're there, then cut, and do that again.

  10. 1 month ago
    Anonymous

    Why do pull ups suck so much?

    I used to not mind them, but I feel like I'm just getting worse and worse at them. I have to use the assisted machine because I'm too fat, but I'm just not having a good time with them. I feel so uncomfortable and I have no endurance for it anymore despite all the rest of my lifts progressing really well.

    Should I just add more assisted weight and do higher reps or is there much else I can do to additionally train the lats to help out?

    • 1 month ago
      Anonymous

      >I'm fat
      there's your problem

  11. 1 month ago
    Anonymous

    personal trainer at my gym approached me yesterday and said while doing ez bar skullcrushers i should keep my upper arms straight and lower the bar to my head instead of, what i was doing, lower the bar to behind my head cuz it eliminates my shoulders from the exercise which i know is true, however the way he described it and i tried it out, my elbows start feeling funny but lowering the bar behind my head it doesnt do that despite being able to use more weight.
    i get a good pump doing both, what should i do?

    • 1 month ago
      Anonymous

      If you were doing skullcrushers, sure. But it sounds like you're doing lying triceps extensions. It's a different exercise.

      • 1 month ago
        Anonymous

        i mean just looking it up the lying triceps extension just seems like a much better exercise in general then no? since you get more of a stretch, its safer and i can use more weight on it so if i have no pain doing either, arent lying tricep extensions way better?

        • 1 month ago
          Anonymous

          Rippetoe has some videos on them, and goes more in depth than I'll ever even try.
          He's an old fat strength coach, so if you're looking to become strong as an ox, that's good advice and a good exercise.
          Otherwise skullcrushers are more useful in specific bodybuilding scenarios... but even then, I'd do something else, like cable extensions.

    • 1 month ago
      Anonymous

      If you were doing skullcrushers, sure. But it sounds like you're doing lying triceps extensions. It's a different exercise.

      i mean just looking it up the lying triceps extension just seems like a much better exercise in general then no? since you get more of a stretch, its safer and i can use more weight on it so if i have no pain doing either, arent lying tricep extensions way better?

      Rippetoe has some videos on them, and goes more in depth than I'll ever even try.
      He's an old fat strength coach, so if you're looking to become strong as an ox, that's good advice and a good exercise.
      Otherwise skullcrushers are more useful in specific bodybuilding scenarios... but even then, I'd do something else, like cable extensions.

      if the way you're doing it doesn't hurt and it provides good stimulus keep at it there is no reason to switch
      >even then, I'd do something else, like cable extensions.
      penciltricep? either way weak

  12. 1 month ago
    Anonymous

    Sometimes months apart I get this horrible excruciating cramp/pain in one calf. Its always the same and always when I wake up. I don't have problems with electrolytes or too little movement or anything. I've read that if you keep your toes pointed out too much it can cause this because of the muscles contracting, is that it?

  13. 1 month ago
    Anonymous

    I don't feel sore after training, I use mainly machines, I get a pump and I go until failure and I literally feel sleepy after I'm done but the next day i can wake up and do it again without any soreness. I'm an 18 year olf male and I do long distance running if that makes a difference. Lust provoking picture to get attention

    • 1 month ago
      Anonymous

      > I get a pump and I go until failure
      > i can wake up and do it again without any soreness
      you're not going hard enough also get the frick off the machines
      and >Lust provoking picture
      KYS

      • 1 month ago
        Anonymous

        Yeah I think going hard enough is my problem, yesterday I stayed longer than usual and today I'm sore

        How many reps/sets?

        12 reps 4 sets. By set 3 and 4 I usually fail at around 8-10 reps

    • 1 month ago
      Anonymous

      How many reps/sets?

  14. 1 month ago
    Anonymous

    Been gymming the last couple months (did have a 2 week break due to vacation then sickness) and I've put on a few kilos.

    Been at least 3 times a week to the gym, sometimes 4 and this week I did 5 sessions. I've upped my calorie intake and eating lots of protein so *I think* that I've been making muscular gains with the extra weight, my arms feel more solid and shoulders are contouring.

    My question is if I start to dial back on the food whilst keeping protein intake up and gymming 3-4 times a week, will I still be able to make muscular gains or will I struggle? I'm trying to go for hypertrophy to build size rather than total strength.

    • 1 month ago
      Anonymous

      if you're still in a surplus you'll still grow. but if by dial it back you mean go into a cut, then no.

  15. 1 month ago
    Anonymous

    2 inch (olympic) barbell or 1 inch barbell?
    I already have some 1 inch weights but I am not so invested I wouldnt switch.

    • 1 month ago
      Anonymous

      I went with 2 inch, it's great to have sleeves, but plates and dumbbell handles are more expensive, with no real practical advantage if not for very few lifts.
      If you're ever going to do any kinda clean or snatch, and might want to buy droppable plates, you'll need the 2 inch, otherwise it's just cheaper to go with 1 inch.

      • 1 month ago
        Anonymous

        Even if I did ever get some plates with a 2 inch hole I could just sandwich them between 1 inch hole plates so its not like theyll fall off or anything.
        I guess I will get a better 1 inch bar, thanks bro.

        • 1 month ago
          Anonymous

          Oh, btw, 2 things to check with a 1 inch bar:
          >how much weight it can hold
          >how many plates it has space for
          those 2 things are critical, otherwise you might end with a bar that's only good for curls.

          • 1 month ago
            Anonymous

            What sort of weight limit is "enough"?
            I see that the 1inch bars hold a lot less, which I dont really understand because the middle part on an olympic bar is also 1inch, right?

            • 1 month ago
              Anonymous

              The material is different, cheaper steel holds less weight. And it's not a strict limit, just what the bar is tested for. You might bend it over that limit tho.
              And the limits depend on what you want to do, and also how much does your rack hold? If your bar is rated for more, that becomes a deadlift-only weight (and rows and similar I guess). If you don't have a rack and plan on cleaning the weight up, you need the 2 inch with sleeves anyway.
              Anyway, 200kgs and you'll eventually buy an other one, 300kgs and it's for life. You have to see if it's worth it for you, and it you'll stick with lifting for more than a year or so.

              • 1 month ago
                Anonymous

                >The material is different, cheaper steel holds less weight
                That makes sense, thanks.
                >Anyway, 200kgs and you'll eventually buy an other one, 300kgs and it's for life.
                Thanks for the straight answer.
                >You have to see if it's worth it for you
                I think I will look up people doing different exercises at the different weight limits and see how jacked they are, thanks again.

  16. 1 month ago
    Anonymous

    What is a simple app to record my progress on my phone?

    • 1 month ago
      Anonymous

      Anyone? Just looking for something simple to keep track besides writing it down

    • 1 month ago
      Anonymous

      Anyone? Just looking for something simple to keep track besides writing it down

      I used to use Strong, it was nice, clean and simple to use.

      I've started using Hevy recently though, it's not as clean as Strong but there are a lot more exercises listed and there's a lot more statistics and data tracking on the free version vs Strong's free version.

      I can't compare their paid versions tho, but I liked both of these apps.

  17. 1 month ago
    Anonymous

    What would be a good hypertrophy intermediate program? Coming out of the basic Starting Strength but wanted to try something other then a strength focused program. I guess even a beginner hypertrophy program would work.

  18. 1 month ago
    Anonymous

    I been going to the gym now for 4 weeks 3 times a week. Im folllwing a program a pt made for me.
    Im 1,90m tall and 148kg. I eat 2000kcal everyday and around 160-170 g protein. When should i start adding more gym days? How do i know if im ready? Also idk anything about gym other then the gym equipment tje pt showed me.

    Is there anyway to build muscles on a deficit? Or will my current high protein just make so i dont lose the muscles i already have?

    • 1 month ago
      Anonymous

      >Is there anyway to build muscles on a deficit?
      From my research (youtube) I think you just have to lose weight as slow as possible.

    • 1 month ago
      Anonymous

      My calculations say you should be at 180g of protein, but close enough.
      You probably shouldn't add gym days. 3/week is more than enough for any beginner's program, and for most 4/week is an optimal sweetspot later on, again it's close enough. What you're doing is more important, what's your routine?
      Since you want to generally learn more, I'd suggest reading the Starting Strength book. It explains how to do the basic lifts, and how to self-coach enough to not do anything too stupid.
      Anyway, sure you can build muscle on a deficit, it's just slow and usually not worth it unless you have a ton of fat to shed or are a beginner. It will work, until it won't work anymore. Most things in fitness are like that anyway.

      • 1 month ago
        Anonymous

        Thanks fren for tips. Can i add cardio exercise maybe instead of gym the other 2 days? I do it because of my mental health too.

        And im sadly to moronic to explain the routines is just a paper with the number od the machine and which muscle group and machine weight.

        • 1 month ago
          Anonymous

          Sure, just drop it or reduce it to walking if/when your performance at the gym stops increasing.

  19. 1 month ago
    Anonymous

    I just want to say thanks to the anons who suggested milk, scoops, milk
    triple chocolate tastes alright

  20. 1 month ago
    Anonymous

    >dyel strength 52.5x3 / 80x5 / 100x5 / 140x3 (in kg)
    >want to get strength numbers up
    >cant stop doing intense workouts on U/L split
    >shot after doing my first 2 compounds
    >cant stop adding backoff sets
    >progress stalls despite bulking
    >"only the basic compounds, 20% of the work for 80% of the gains"
    >still going hard on all isolation lifts, especially upper body
    >progress stalls
    >feel good after im done in the gym
    >feeling fatigued and beat af the next day
    >get depressed when not being able to add reps on main working sets for compounds
    how do i stop doing this? im so frustrated, mainly with myself. i just want to destroy myself once im there, is there a programm that accomadtes to this? i currently run GZCLP as upper lower 4x a week, squats and deadlifts are still progressing slowly but all my upper body lifts tank due to aforementioned problems

    so how to stop overreaching / underrecovering, especially when doing compounds or variations? i prefer to have a program in an app where it just says do this for x reps, increase weight when successfull bla bla but even if i only add 1-2 isolations, depending on if there are free benches in the dumbbell area, racks are free, machines i probably want to use and i always deviate a little bit from the main plan which makes tracking my progress inconsistent

    im thinking about swapping to nsuns 4day but ive never done sumo deads and ive always treated ohp as a primary lift while lifting (did this hinder my bench progress?) instead of it coming as a secondary thought.. but i dont want to change things up in a new program (again) and he leaves accessoires open to choose for people

    at the point where i am, is there a program that would suit an autistic, slightly sadistic novice (1y lifting) who cant make choices for himself? im so tired of stalling due to this

    • 1 month ago
      Anonymous

      >is there a program that would suit an autistic, slightly sadistic novice (1y lifting) who cant make choices for himself?
      If you've done your linear progression, Texas Method.
      Since it sounds like you can still fricking go, grab a copy of Starting Strength and either do that (and rapidly cycle thru the routines), or just the advanced novice routine.
      It will suit you just fine.

  21. 1 month ago
    Anonymous

    Absolutely nothing interests me and i get pleasure from nothing. Barely from exercise too. I still do stuff but i really don't care at all and am starting to lose it. Dopamine fast? Stopping porn and/or fapping?

    I have a lot of goals and stuff i'm trying to learn to make my life better but i just don't care anymore. Please help

    • 1 month ago
      Anonymous

      Dont have to many goals at a time. Start with one small goal.
      Do you see a therapist?
      How many days a week you exercise? Do you eat healthy food?
      Try nofap too

      • 1 month ago
        Anonymous

        I usually exercise 3 times a week, 5-6 if i manage to go running. I do walks if i don't feel like running, I eat pretty healthy and track my calories but many times i succumb to buying slop trying to chase dopamine i won't get. I will destroy a 200g chocolate bar and feel absolutely nothing and think "that was stupid, frick me why did i do that". I probably drink way too much caffeine too which also makes me feel nothing. No therapy but i have issues for sure

        • 1 month ago
          Anonymous

          Try to stop drinking caffeine. At least no caffeine after 12pm and only 1-2 cans or cups of energy m drinks/coffee

          The bingeing is mental so you need help to break that. You should see a therapist or read the bool brain over binge or Over coming binge eating by fairburn.
          If you binge dont be to hard on yourself just think "i failed this time but i wonr give up and ill try again tomorrow"

          Try adding to 4 days. Like i said small steps. I suffer mentally too fren i believe in us.

  22. 1 month ago
    Anonymous

    if I got DOMs, did I do a good exercise?

    • 4 weeks ago
      Anonymous

      Not necessarily

  23. 1 month ago
    Anonymous

    >start lifting at home with just 2 dumbbells
    >watch videos on how to probably do "One Arm Dumbbell Row"
    >50% of them say pull the dumbbell torwards your chest not your hips
    >other 50% say pull the dumbbell torwads your hips not your chest.
    So I guess it just doesn't matter?

    Also is it even possible to get a sore back?
    because I'm lifting for 4 months now and I feel like I can't really active my Lat probably with this excercise.

    • 1 month ago
      Anonymous

      Should be going more towards your hip/stomach area, pulling to the chest would cause excessive shoulder strain. I found doing db rows with a “less than full-force” grip helped me. Let the weight fall into the cradle of your fingers instead of gripping with your whole palm/hand, kind of like you’re pulling back an archery bow.

      Going to start bulking soon which got me thinking. The TDEE estimates for a 6’2”, 210lb, 12% bf (my goals), moderately active male are ~3300 cals/day. Could I theoretically eat 3300 cals/day and eventually end up at 210lbs & 12% bf? I know I’d be gaining more fat in the beginning but at some point it should even out because I would be “recomping”, right? Seems much more straightforward and fun than going on several bulk/cut cycles.

      Bump

      • 1 month ago
        Anonymous

        thanks for the advice.
        I will try the different grip next time.

  24. 1 month ago
    Anonymous

    Whats a good 5 days a week lifting routine?
    Pull, push, legs, rest, upper body, legs, rest?

  25. 1 month ago
    Anonymous

    i need to get my heart rate below 170 bpm at 250 watts at a cardiac stress test for two minutes on a stationary bike.

    i am 38, just under 100kg/ 31 bmi and do cardio on a stationary bike for about 20 minutes every day since last november. ive lost a few kilos and blood and lungs are fine.

    ill get another try for the cardiac stress test in mid june, how should i train on my own stationary bike to keep my heart rate lower? should extending the time i ride the bike each day to 30 minutes or longer help me to may be successful at the cardiac stress test? my own bike doesnt offer as much resistance as the bike at the test, but it goes hard enough for me to not beeing abe to do the 20 minutes at the hardest level.

    i am too autistic to go to the gym or to ride a normal bike in public

    • 1 month ago
      Anonymous

      You should restructure the days so you're doing speed work a few days per week to really push your cardio and then a few other days per week for longer rides beyond the 20 minutes. Something like this would get your stress test results where you want
      >Monday: 30 minute ride
      >Tuesday: 10 minute hard ride
      >Wednesday: 20 minute ride
      >Thursday: 30 minute ride
      >Friday: 10 minute hard ride
      >Saturday: 20 minute ride
      >Sunday: 20 minute ride

      • 4 weeks ago
        Anonymous

        thanks brother, i do 5 minutes at a "feel good" resistence than go on the hardest resistance as long as i can and the decrease back to resistance i started with until i hit the 30 minutes mark.

        ill try your suggestion when i fell like it gets too hard

  26. 1 month ago
    Anonymous

    Bought T3 with a credit card for the first time. But instead of something pharmagrade like when I buy it with crypto, it comes in homemade capsules in a branded bottle the same as the website, and the capsules contain lactose (I am vegan...). Is this legit? Where do you even get liothyronine from in an underground lab?

  27. 1 month ago
    Anonymous

    Oh I didn’t see this thread before posting a different thread. Mine was deleted (that’s fine) but I'll ask here! As a troony, I should use the men’s changing rooms right? Or should I use the women’s? Where do I make the least amount of people uncomfortable?
    Also if that anon who wanted my contacts is still around, it’s juliebae on discord lmao

  28. 1 month ago
    Anonymous

    Just went 3 days without shitting. Finally shitted and it is a tiny fricking turd. Expected to get ripped in half but there's literally nothing there. What the frick gives? I even eat fiber. I eat about 1800cal a day, 150-160g of protein maybe 800 to 900 cal of fat and about 100g of carbs. Am i just fully using all materials with no waste? Wtf.

    • 1 month ago
      Anonymous

      Related shit post:
      I've been eating clean/small deficit for 4 weeks and during last few days my shits have been just finger thick instead of regular dick thick. Any thoughts on this?

    • 1 month ago
      Anonymous

      I experience the same, coincidentally almost eating your exact macros. This is all anecdotal and bro science but basically yes, you’re expending all of the energy you are providing your body and therefore there is less waste. When I start going 3 days between shits consistently that’s usually a sign I need to refeed. If there’s no blockage or pain you’re probably in the clear.

      Related shit post:
      I've been eating clean/small deficit for 4 weeks and during last few days my shits have been just finger thick instead of regular dick thick. Any thoughts on this?

      See above

      https://i.imgur.com/9yJtZ3P.jpeg

      How do I tell if I have gyno?

      Statistically speaking, you probably don’t. Most people complaining about gyno are just fat. You may be an unfortunate case like me where it’s one of the first places you store fat and one of the last places fat goes away

      I used the caliber app to make my workout routine, how shit is it? Is this a good 3 day split or am I wasting time with this?

      Monday(Back and Shoulders)
      Barbell Deadlifts- 2 sets of 6-8 reps
      Barbell Bent-over Row- 3 sets of 6-8 reps
      Pullups- 2 sets until failure
      Barbell Seated Shoulder Press- 3 sets of 6-8 reps
      Dumbbell Lateral Raises- 2 sets of 6-8 reps
      Weighted Hyperextensions- 2 sets of 20-25 reps

      Wednesday(Chest and Arms)
      Barbell Flat Bench Press- 3 sets of 6-8
      Dumbbell Incline Bench Press- 3 sets of 6-8
      Dumbbell Incline Fly - 2 sets of 10-12 reps
      Barbell Curl- 3 sets of 10-12 reps
      EZ Bar Lying Tricep Extensions- 2 sets of 10-12 reps
      Chest Dips- 2 sets until failure
      Face Pulls- 3 sets of 10-12 reps
      Full Cans- 3 sets of 15-20 reps

      Friday(Legs and Abs)
      Barbell Squat- 3 sets of 6-8
      Barbell Romanian Deadlift- 3 sets of 6-8
      Dumbbell Lunge- 2 sets of 10-12 reps
      Machine Seated Leg Press- 3 sets of 8-12
      Weighted Hyperextensions- 2 sets of 20-25
      Cable Kneeling Crunches- 2 sets of 10-12
      Hanging Straight Leg Raises- 3 sets of 20-25

      If you’re a beginner this is probably overkill tbh but nothing inherently wrong with it

      I recently got into running after living a mostly sedentary life. A few days ago I ran 5km in just under 25 minutes and now whenever I shift my weight in such a way that flexes my left ankle, my Achilles tendon hurts like hell. Is this normal soreness after an intense bout of running, or am I after fricking up my foot due to improper form?

      Could be either/or. Make sure you’re warming up properly. Let it heal, go at it again

      • 1 month ago
        Anonymous

        I'm still "beginner" in some lifts by strength standards but I've been lifting for close to a year at this point, so I've added more volume/accessory work recently.

        I like how the routine feels but have been wondering if this is an efficient 3 day split or if another type of 3 day split would be better to maximize my gains

        • 1 month ago
          Anonymous

          Checked
          Efficiency is a bit of a buzzword in a sense…as long as you’re seeing and liking the results then the program is efficient enough. Changing your routine probably won’t speed anything up. That being said, switching to PPL (since you’re already on a 3 day split) might be something to consider, as there would be less crossover with muscle groups and therefore your recovery might be more effective as compared to your current routine. But again, nothing wrong with your current routine

  29. 1 month ago
    Anonymous

    Do many people actually get "enough" protein without adding protein powder?
    Im currently losing weight but the ammount of protein id "need" at a healthy weight seems like itd be hard to eat every day.

    • 1 month ago
      Anonymous

      Tuna, sardines, peanut butter, greek yoghurt, skyr, quark, chicken, salmon, beef, lentils, beans etc.

      Its easy anon. I know you can do it

    • 1 month ago
      Anonymous

      for sure, eat a chicken breast for lunch and dinner and that should get you close if not meeting your goal

      Looking to recommend some good Linear Progression strength programs for a beginner.

      I haven't kept up with beginner programs since IST was recommending Starting Strength. So it's been a while.
      What are the current best linear programs for a person that's new to lifting?
      Thanks in advance!

      Literally just pick one, beginners will build muscle on any program. SS is still relevant, many choose to add accessories to supplement

      i usually run an U/L-split, 2 on 1 off, however, due to schedules etc recently i had to do 1on 1off and ive progressed better on ALL my lifts. when i was able to do 2on1off again in some weeks, i was weaker, even when i was well rested (vacation days), ate well etc.
      does it really make such a big difference? or does this just mean that if i train for two consecutive days that i go too hard in the first session and my cns isnt as recovered? i usually do 2 heavy pressing and 1 pulling compound in the 5-8 rep range, 3-4 sets each, usually with RPE9-9.5 and 1-2 isolations after.
      could that be too much intensity for my cns to recover from in just 24h? im 1y into lifting so im not lifting big weights yet (a little over halfway there to 1/2/3/4)

      There’s a possibility that you’re going “too hard” but it shouldn’t be overly noticeable if you’re doing U/L. If you found what works for you then keep doing it

  30. 1 month ago
    Anonymous

    Looking to recommend some good Linear Progression strength programs for a beginner.

    I haven't kept up with beginner programs since IST was recommending Starting Strength. So it's been a while.
    What are the current best linear programs for a person that's new to lifting?
    Thanks in advance!

  31. 1 month ago
    Anonymous

    if you don't eat enough protein do you muscle just don't grow at all or what?

    • 1 month ago
      Anonymous

      First your body has a daily requirement for protein. Don't eat that, and you'll lose muscle.
      Then you'll use the extra to build, if you're body feels the need for it. Once there no more need, or more bricks to build, it stops

  32. 1 month ago
    Anonymous

    i usually run an U/L-split, 2 on 1 off, however, due to schedules etc recently i had to do 1on 1off and ive progressed better on ALL my lifts. when i was able to do 2on1off again in some weeks, i was weaker, even when i was well rested (vacation days), ate well etc.
    does it really make such a big difference? or does this just mean that if i train for two consecutive days that i go too hard in the first session and my cns isnt as recovered? i usually do 2 heavy pressing and 1 pulling compound in the 5-8 rep range, 3-4 sets each, usually with RPE9-9.5 and 1-2 isolations after.
    could that be too much intensity for my cns to recover from in just 24h? im 1y into lifting so im not lifting big weights yet (a little over halfway there to 1/2/3/4)

  33. 1 month ago
    Anonymous

    How do I tell if I have gyno?

    • 1 month ago
      Anonymous

      every fricking dude that told me he has a gyno looked completely normal. fricking schizos

  34. 1 month ago
    Anonymous

    I used the caliber app to make my workout routine, how shit is it? Is this a good 3 day split or am I wasting time with this?

    Monday(Back and Shoulders)
    Barbell Deadlifts- 2 sets of 6-8 reps
    Barbell Bent-over Row- 3 sets of 6-8 reps
    Pullups- 2 sets until failure
    Barbell Seated Shoulder Press- 3 sets of 6-8 reps
    Dumbbell Lateral Raises- 2 sets of 6-8 reps
    Weighted Hyperextensions- 2 sets of 20-25 reps

    Wednesday(Chest and Arms)
    Barbell Flat Bench Press- 3 sets of 6-8
    Dumbbell Incline Bench Press- 3 sets of 6-8
    Dumbbell Incline Fly - 2 sets of 10-12 reps
    Barbell Curl- 3 sets of 10-12 reps
    EZ Bar Lying Tricep Extensions- 2 sets of 10-12 reps
    Chest Dips- 2 sets until failure
    Face Pulls- 3 sets of 10-12 reps
    Full Cans- 3 sets of 15-20 reps

    Friday(Legs and Abs)
    Barbell Squat- 3 sets of 6-8
    Barbell Romanian Deadlift- 3 sets of 6-8
    Dumbbell Lunge- 2 sets of 10-12 reps
    Machine Seated Leg Press- 3 sets of 8-12
    Weighted Hyperextensions- 2 sets of 20-25
    Cable Kneeling Crunches- 2 sets of 10-12
    Hanging Straight Leg Raises- 3 sets of 20-25

  35. 1 month ago
    Anonymous

    I recently got into running after living a mostly sedentary life. A few days ago I ran 5km in just under 25 minutes and now whenever I shift my weight in such a way that flexes my left ankle, my Achilles tendon hurts like hell. Is this normal soreness after an intense bout of running, or am I after fricking up my foot due to improper form?

  36. 1 month ago
    Anonymous

    can i just stick to the MEV-recommendations with high intensity for all muscle groups when i start cutting so i can make sure i can hold onto as much muscle as possible while still being able to recover?

  37. 1 month ago
    Anonymous

    Anyone got one of these pics with a training routine without weights?
    Want to get fit after i recently recognised that by coming of age you do get fat

    • 1 month ago
      Anonymous

      startbodyweight.com or r/bodyweightfitness

  38. 1 month ago
    Anonymous

    Had a brutal work week. Interior painting job, 12 hour days…didn’t lift all week. Protein intake was on par but was definitely operating at a calorie deficit. Went to gym for first time in 5 days…down 4 pounds. Definitely not as big as I was..shirts aren’t quite as tight in the shoulders. Did I frick myself and lose muscle?

  39. 1 month ago
    Anonymous

    Due to work and college, I literally only have time to workout during sundays. First question, is there any issue in doing a full body workout in a single day? Second question, is it enough to achieve progress, or am I going to stagnate soon? Form and nutrition isn't a issue for me.

    • 1 month ago
      Anonymous

      No, full body workouts are common
      Also no, you won't make progress. You might keep yourself from losing muscle mass but it won't be enough to make gains.

      • 1 month ago
        Anonymous

        NTA but I do full body wed/fri/sun. Is this about where I need to be to get the most out of full body workout. I warm up with 30mins cardio then workout probably 1 - 2 exercises per bodypart.

        • 1 month ago
          Anonymous

          Generally if you want to see growth/improvement you want to be hitting each muscle group 1.5-2 times per week (with proper eating/protein intake and enough rest/recovery)

          You should be good, but if you find you're not progressing you might be doing too much in your workouts since full body is very fatiguing, and if you're doing 10 exercises in your workout, obviously you're going to be spent and not able to give enough for the last exercises.

          • 1 month ago
            Anonymous

            Back extensions for hamstrings

            Back extensions for glutes

            Based. Thanks

  40. 1 month ago
    Anonymous

    Im not sure the correct way to do these. I started off not feeling much, but then almost hyperextended my knee so then tried bending knee slightly which made my thights take more of the pressure on the pads and I felt a much better hammstring/glute workout. Is this the correct feeling, I always though this was more of a lower back machine, but I like the feel of my butt being worked. I dont really do much else for lower body apart from hack squats.

    • 1 month ago
      Anonymous

      You're supposed to keep your legs and back locked in place, the movement should be in your hips. You feel a stretch in the hamstrings and lower back keeping your body in place but the movement is controlled by glutes

    • 1 month ago
      Anonymous

      Back extensions for hamstrings

      Back extensions for glutes

  41. 1 month ago
    Anonymous

    I haven’t deloaded for 4 months

  42. 1 month ago
    Anonymous

    How to cripplemaxx?
    I had a microdiscectomy 8 weeks ago and I still have a bit of lingering nerve pain and shitty mobility. I've lost all my gains in the past year and a half and I can't take this shit no more.
    What are some lifts that don't put pressure on your spine? I asked my physio if I could do pushups and she said definitely not yet, just keep doing the bs physiotherapy exercises.

    • 1 month ago
      Anonymous

      these are questions for your dr and not a bunch of larpers. listen to your physio's advice or you risk delyaing recovery or worse injuring yourself

      weightlifting and want to add cardio to my routine
      I'd say I'm like 20%bf and want to lose fat asap
      what's the best form of cardio for that?
      like 10-15 min intervals or rather 60 minute jogging/ bike?

      HIIT is supposedly better but in my experience i've noticed marginal differences between that and steady state cardio like jogging. at the end of the day, it's about the calories anyway

      Why is it sometimes I'm doing laps at the pool and it feels like I'm gliding through the water, other times it feels like I I'm fighting against the water, like I have to drag myself through the water

      could be bad form or you're just tired

      I had a deload/recovery week, do I start from the same set weights I had prior to this week or am I supposed to add more (or lower them) right away?
      My last heavy squat sets were with 270 lbs and 175-195 lbs on this light week

      play it by feel. if you get to your 270 and feel like you could do more, do more

  43. 1 month ago
    Anonymous

    weightlifting and want to add cardio to my routine
    I'd say I'm like 20%bf and want to lose fat asap
    what's the best form of cardio for that?
    like 10-15 min intervals or rather 60 minute jogging/ bike?

  44. 1 month ago
    Anonymous

    Anyone buy unflavored whey to avoid sucralose? Apparently can be harmful for the gut.

    • 1 month ago
      Anonymous

      yea I switched to raw unflavoured about a year ago. artificial flavouring always made me feel weird after drinking it and I don't think it's good to consume every day.

    • 1 month ago
      Anonymous

      Allmaxx IsoNatural unflavoured. Mix with milk and a drop of honey. Tasty stuff.

  45. 1 month ago
    Anonymous

    Is it normal to be able to see your own heart beating?
    Not just feel it, I can see the flesh moving.

  46. 1 month ago
    Anonymous

    Are blender bottles still the best shaker cup or have we moved on? Its time for me to buy a few new ones.

    • 1 month ago
      Anonymous

      bullet blenders are the best

      dont add peanut butter though. eat that shit separately on a spoon. too oily and hard to clean from the blades

  47. 1 month ago
    Anonymous

    Why is it sometimes I'm doing laps at the pool and it feels like I'm gliding through the water, other times it feels like I I'm fighting against the water, like I have to drag myself through the water

  48. 1 month ago
    Anonymous

    I had a deload/recovery week, do I start from the same set weights I had prior to this week or am I supposed to add more (or lower them) right away?
    My last heavy squat sets were with 270 lbs and 175-195 lbs on this light week

  49. 1 month ago
    Anonymous

    Do any of you guys take Vyvanse or similar ADHD meds? I got diagnosed and put on it recently, and I'm wondering how it might affect workouts. I know its a bad idea to do cardio after taking meds, but would lifting be okay? Any of you guys have any experience with this?

    • 1 month ago
      Anonymous

      Yes. For me it slightly elevates heart rate but it's fine. Makes me sweat a lot more too and take a shit soon after ingestion. Enhances performance in the way caffeine does (unless you're dependant on it I guess). I usually lift like 3-4 hours after taking 30mg which is the "minimal" dose of the european equivalent of vyvanse. Sometimes I do cardio afterwards too like elliptical or something semi chill but like 10km/h pace jogging is viable too. Haven't tried HIIT maybe thats a bad idea like you said? But yeah tl;dr youre gonna be fine especially after getting used to it after a couple weeks.
      I don't take some every day, basically 0-5 days a week and sometimes I even take lower than the 30mg by opening the capsule and pouring like half or two thirds out, mixing in water or whatever. I don't recommend mixing it with caffeine or having both the same day in general, also there's some supplements that help with the side effects like l-theanine and magnesium prolly the best ones and vitamin c to clear it out faster later in the day.

      • 1 month ago
        Anonymous

        Thanks anon

      • 1 month ago
        Anonymous

        >"minimal" dose of the european equivalent of vyvanse
        Isn't 30mg of vyvanse equivalent to almost 15mg of dexamphetamine? That sounds like a lot tbh, I'll definitely feel 5mg of dexies and 10mg usually feels like it's just a tad too much.

        • 1 month ago
          Anonymous

          Nta but I believe 75mg of lisdexamfetamine is equal to roughly 30mg of d-amphetamine (according to Wikipedia anyway).

          • 1 month ago
            Anonymous

            Yeah, with a bit of rounding. I went off of the molar weight of lysine and amphetamine, which are 146 and 135 respectively, so it would be 46% d-amphetamine by weight (if that's how that works, idk because I aint go to school)

            I dunno, how to even compare them when lisdex is depot and dex is instant release. The vyvanse prescriptions here are typically 30, 50 and 70mg.

            I think it would be similar to just splitting the dose in two and taking them 4-5 hours apart. Obviously not exactly the same, but probably close enough. 70mg of vyvanse sounds like you'd be tweaking.

        • 1 month ago
          Anonymous

          I dunno, how to even compare them when lisdex is depot and dex is instant release. The vyvanse prescriptions here are typically 30, 50 and 70mg.

  50. 1 month ago
    Anonymous

    I injured my shoulder a little on the heavybag. I haven't done any weights since hurting it on monday, should I be good to do back/bis today if I only feel a very mild ache?

  51. 1 month ago
    Anonymous

    I've been training for a year and a half, and I still do not feel my muscles when I train, especially when I train upper body. What should I do?

    • 1 month ago
      Anonymous

      are you seeing results? likely a form issue and/or ego lifting which is causing a lack of muscle activation

      I injured my shoulder a little on the heavybag. I haven't done any weights since hurting it on monday, should I be good to do back/bis today if I only feel a very mild ache?

      go light, stop if it feels uncomfortable

      Anyone buy unflavored whey to avoid sucralose? Apparently can be harmful for the gut.

      yes but it tastes pretty awful on its own, need to add fruit or honey or something else to it

      https://i.imgur.com/mi6v9QL.jpeg

      Due to work and college, I literally only have time to workout during sundays. First question, is there any issue in doing a full body workout in a single day? Second question, is it enough to achieve progress, or am I going to stagnate soon? Form and nutrition isn't a issue for me.

      you will achieve minimal progress and it will take a long time to see results. i recommend you timemaxxx, i guarantee you're dicking around on your phone or your laptop for 30 minutes a day where you could be working out

      Had a brutal work week. Interior painting job, 12 hour days…didn’t lift all week. Protein intake was on par but was definitely operating at a calorie deficit. Went to gym for first time in 5 days…down 4 pounds. Definitely not as big as I was..shirts aren’t quite as tight in the shoulders. Did I frick myself and lose muscle?

      water weight

      • 1 month ago
        Anonymous

        My weights have increased but they are still pretty low compared to what other people seem to achieve in the same timeframe. I put on 10kg (65kg -> 75kg and I'm 175cm) but I still look DYEL. It's very strange.

  52. 1 month ago
    Anonymous

    I've tried kettlebell swings (16kg) for the first time yesterday and my back (and hamstrings) are somewhat sore. Is this a sign that my form is bad or could it just be because I am unfit?

    To give some background, I am very much sedentary and have typical problems associated with it, i.e. tight hip flexors, hamstrings and weak abs, glutes. I want to improve my posture and generally increase stamina and I thought this might be an easy simple routine to get started. Does anyone have any tips or advice regarding my situation?

    • 1 month ago
      Anonymous

      Try to locate where pain is, if it's in the joints then you it's probably poor form. If it's muscle and only temporary like when you move it, then it's doms. If it hurts all the time even though you've been immobile, like just waking up and haven't moved yet then you might have hurt yourself

  53. 1 month ago
    Anonymous

    I know there's not really any specific answer here, but how much cardio is 'too much' cardio when considering not losing hypertrophy?

    I normally do 30 mins, 4 times a week after weights. Would I see a loss in gains if I did 60 mins instead?

    • 1 month ago
      Anonymous

      I'd say you're already at the max, 60 min 4/week would eat into your recovery, and you need that for you lifting.
      Unless you're walking or something very easy, that you should do until you're so bored you're bored of being bored.

      • 1 month ago
        Anonymous

        It's an interesting issue. I normally run a medium intensity 5k as my cardio, but if I just plodded away on something like a 5-9 incline treadmill at LISS speeds (maybe 3-4mph) I could do as much cardio as I wanted without fricking up gains?

  54. 1 month ago
    Anonymous

    whats a good, easy way to train obliques (or preferably the whole core at once)?
    hanging leg raises i swing too much and grip gives out too early (can do them on dip bars but that feels funny on my shoulders)
    ab wheel shoulders again even though i love that shit but not sustainable im afraid
    side bends with dumbbells a meme
    side planks sound good but they seemed to be fairly inconsistent in terms of progressive overload (one side being able to hold longer, arm position etc)
    any other recommendations? i would prefer a machine but there arent any in my gym and at home i have dumbbells, pullup bar, dip bars, ab wheel

  55. 1 month ago
    Anonymous

    KNEES

    I'm going from a very sedentary lifestyle to one where I'm on my feet 12+ hours a day working construction. My knees and hips don't feel the greatest and I'm only 30. Will squats strengthen my knees? What else can I do so I can avoid needing knee surgery at 35. My dad worked a blue collar job and was pretty active outside of work but still needed knee surgery in his late 30s

    • 1 month ago
      Anonymous

      people in the trades frick up their knees because they carry stuff that is too heavy for them, lift things with improper form, or spend time on their knees without knee pads. most construction people who lift material properly and wear knee protection don’t end up with those issues.

  56. 1 month ago
    Anonymous

    are things like turkesterone worth it? Im already on finasteride .5mg per day

  57. 1 month ago
    Anonymous

    I haven't changed anything about my routine or diet but I feel intense craving for food, what could cause that?

    Even after a full meal, I only feel 70% satiated.
    I used to just drink water and that'd make it go away but that hasn't worked at all.

    • 1 month ago
      Anonymous

      Probably time for a refeed

  58. 1 month ago
    Anonymous

    i'm genuinely confused, everyone treats me like an butthole on here but I fricking hate jagoffs at the gym.
    you know those fricking high schoolers who take like an hour on the bench press with a 25lbs each side with their frickboys on instagram. the FOBs morons that fricking workout like super close to you for no reason. but no i can't express my hatred for them because oh man "they were just like you", when i went to the gym i wasn't an obnoxious twat. like frick man. it's like immigrants to a country. like you know those dirty americans that go to japan and frick shit up? oh but you're a total butthole if you call them out for being pricks.

    • 1 month ago
      Anonymous

      like damn am i an butthole for just thinking of the gym like a temple/church? if you're just going to frick around then frick off. i don't even mind the morons not reracking because at least they're doing shit (although really, you really want to show everyone your 95lbs bench press?)

    • 1 month ago
      Anonymous

      I feel ya. That was why I got a rack, bar, and plates for my garage, and this was 15 years ago. Teenagers are like some sort of sub-species of moron. After having a near-daily confrontation with them for shit like "reverse curls with the Olympic bar on the Olympic platform", I just threw my hands up and built my own gym.

      It's sad, though, because gyms used to be fun places for the most part.

      • 1 month ago
        Anonymous

        like damn these fricks are legit like aliens, they just hop between everything even when you're using it. no sense of gym etiquette at all and i get it but like when you go to someone's house. you don't fricking go straight upstairs to their master bedroom and take a nap. but no bro im the fricking jerk if i say i hate new people at the gym. like wtf why is it so backwards to hate on these annoying fricks.

        • 4 weeks ago
          Anonymous

          is it backwards? most people my age (mid 30s) acknowledge they're a pain in the arse. not a controversial opinion at any rate

  59. 1 month ago
    Anonymous

    How do I make sure that the food I'm eating is benefitting my body?

    I need assurance or confirmation that food is getting used for building muscles.

    • 1 month ago
      Anonymous

      the tism is strong with you but i'll be brief. technically all food benefits the body, but not all macros are created equal. learn how to read nutrition labels. understand the difference between simple and complex carbohydrates. understand the difference between unsaturated, saturated, and trans fats. protein is more straightforward, but be aware that things on the nutrition label might be tricky. pork rinds for example might say 8g protein per serving but down at the bottom it'll say *not a significant source of protein* because they lack essential amino acids. stick to whole, unprocessed or minimally processed foods and it's hard to go wrong.

      https://i.imgur.com/l0efkQ4.jpeg

      I've played diveball for a good part of my early years, and can barely touch my toes. would it better to stretch a lot over short time periods (15 secs or so) or just full on put ballast on my muscles for 10 minutes long?
      Also when I do push ups my right (fapping) wrist starts hurting and straining. I could keep going but the pain makes it difficult. I stretch my arms and wrist before (I roll my wrist around and pull back my hand to stretch my underarm) and use the right posture (arms under shoulders and hands in a triangle). is there anything to stop the pain?

      slower stretching is better. unironically learn to fap with your off-hand or change the way you jerk off, or stop altogether

      >lift heavy, mainly go for 5 sets of 10 reps
      >body feels like nothing after, can basically do same muscle groups tomorrow

      >lift light, doing calisthenics n stuff with less weight for double or even triple the reps
      >body feels completely sore like I actually worked out

      Do I have to be sore to know I'm actually building muscle? I never thought soreness is that important as a definite marker of progress but surely something's wrong if I can recover this quickly? It's not like I'm skimping out on weight, I normally lift to around failure. What's wrong?

      soreness isn't necessarily an indicator that you're making gains but you might also be ego lifting with the heavier weights and not adequately activating targeted muscle groups. also, your body just might respond better to lower weight and higher reps

      >fell off my bike about 2 weeks ago
      >hit the concrete on my right knee
      >got bruised pretty good
      >scab is healing but there's still pain in the knee
      >pain is only felt when standing up or sitting down (putting pressure on the knee)
      >go for a 2 mile run today, very slow pace
      >pain goes up from a 3/10 (again, only when standing up or sitting) to like a 7/10

      What should I do now? Am I fricked?

      amputate your knee. bro, think this through. just give your knee a rest. you're probably aggravating the healing process by trying to move it around a ton.

      • 1 month ago
        Anonymous

        How do I digest food? I am afraid that what I'm eating is going in toilet.

    • 1 month ago
      Anonymous

      >excess calories
      feeling energetic and gaining weight muscle and/or fat
      >bubbly piss
      excess protein or kidney failure

      What I'm trying to say is listen to your body, tracking macros and workouts helps to see where you're going

  60. 1 month ago
    Anonymous

    I've played diveball for a good part of my early years, and can barely touch my toes. would it better to stretch a lot over short time periods (15 secs or so) or just full on put ballast on my muscles for 10 minutes long?
    Also when I do push ups my right (fapping) wrist starts hurting and straining. I could keep going but the pain makes it difficult. I stretch my arms and wrist before (I roll my wrist around and pull back my hand to stretch my underarm) and use the right posture (arms under shoulders and hands in a triangle). is there anything to stop the pain?

  61. 1 month ago
    Anonymous

    I kinda want to buy a rowing machine but I don't really want to spend too much since I don't have the best economy right now. Does this one look like it's worth buying or anyone know a good one from German Amazon? It says "5.5kg flywheel component, which provides a peak resistance of 30kg, twice as much as conventional rowing machines" but I don't really know if that's good or not. I don't want to end up buying one that provides too little resistance.
    https://www.amazon.de/Magnetic-Bluetooth-Machines-Resistance-Capacity/dp/B0C1S7GWKN/

    • 1 month ago
      Anonymous

      I bought one with similar foot-securing tapes and I can tell you it is absolute horseshit. Feet keep slipping out. Would not recommend.

  62. 1 month ago
    Anonymous

    My body has gotten much warmer since I got into cardio, but it bothers me A LOT when I go to sleep
    I just can't sleep when it's this hot, is there anything I can do about it?

    • 1 month ago
      Anonymous

      GIWTWM. I always am cold and at work I have to wear a coat inside. Probably because I'm cutting and these sadists turn the AC on when it isn't even 60 degrees out

  63. 1 month ago
    Anonymous

    >lift heavy, mainly go for 5 sets of 10 reps
    >body feels like nothing after, can basically do same muscle groups tomorrow

    >lift light, doing calisthenics n stuff with less weight for double or even triple the reps
    >body feels completely sore like I actually worked out

    Do I have to be sore to know I'm actually building muscle? I never thought soreness is that important as a definite marker of progress but surely something's wrong if I can recover this quickly? It's not like I'm skimping out on weight, I normally lift to around failure. What's wrong?

    • 1 month ago
      Anonymous

      >heavy
      >5 sets of 10
      sir youre not lifting heavy, thats why youre not really beat after

      if i do heavy 3s-5s across 3-4 sets with an RPE of 9 and some lighter work after my cns is pretty shot (on bench/ohp)

  64. 1 month ago
    Anonymous

    Currently doing an Upper/Lower/Upper routine with 5 running sessions per week as well.
    Does it matter for gym gains if I do L/U/U instead of U/L/U?

    • 4 weeks ago
      Anonymous

      Bump

      • 4 weeks ago
        Anonymous

        yes it matters. you want to give yourself as much rest as possible between upper days.

    • 4 weeks ago
      Anonymous

      How do you expect the muscles to repair and strengthen properly if you blast them two days in a row? Give most muscles at least 48 hours to repair. You could do upper twice but only if you train different muscles. You could do upper/lower/rest and repeat for efficiency. 24 hours of rest is not good unless you are roiding.

  65. 1 month ago
    Anonymous

    >fell off my bike about 2 weeks ago
    >hit the concrete on my right knee
    >got bruised pretty good
    >scab is healing but there's still pain in the knee
    >pain is only felt when standing up or sitting down (putting pressure on the knee)
    >go for a 2 mile run today, very slow pace
    >pain goes up from a 3/10 (again, only when standing up or sitting) to like a 7/10

    What should I do now? Am I fricked?

  66. 1 month ago
    Anonymous

    Are isometric bicep curls best for holding your girlfriend longer?

    • 1 month ago
      Anonymous

      I don't have a girlfriend

      • 1 month ago
        Anonymous

        Neither do I I'm just preparing incase a miracle happens

    • 4 weeks ago
      Anonymous

      get your hands off my girlfriend

  67. 1 month ago
    Anonymous

    How much weight can i loss in a month? 170 cm 87 kg i plan to do cardio and lifts almost everyday and eat like 1400 kcal, any advice? Idk i can maintain fast for more than 2 days

  68. 1 month ago
    Anonymous

    I realized I have been doing high bar squats and RDLs with a hyperextended spine for a while and it's lead to a bit of lower back pain during the daytime when I'm not working out, particularly when getting out of chairs and stuff. I have since corrected my form but what should I do in the meantime to help the spinal damage heal?

    • 4 weeks ago
      Anonymous

      look into Zercher? idk if it's true for everyone but for me it completely negates any stress on my lower back but still blows up my quads

  69. 1 month ago
    Anonymous

    Burned the inside of my lip by my gums eating potstickers a week ago and the wound is still there and it hurts like a b***h to eat anything, even soft foods
    Is there any way to make it heal faster?

    • 1 month ago
      Anonymous

      honey

  70. 1 month ago
    Anonymous

    What should I do about my tired legs? It's not DOMs, they're not sore, they're just tired after squats plus jogging. Is cardio really killing my gains here? Do I need to eat more?

  71. 1 month ago
    Anonymous

    CLEAN IT UP, JANOBBU

  72. 4 weeks ago
    Anonymous

    anyone else get depressed watching fitness reels on social media?
    as someone who couldnt do a pushup and was picked last in gym class in HS, it baffles me how teenagers lift as much as me now after these years

    • 4 weeks ago
      Anonymous

      quite the opposite, watching them changed my IST journey for the better, substantially. figured if teenagers could do it then I could, and started filming myself lifting. noticed some form flaws I then fixed and also realized what I thought was a rep that "felt" close to failure wasn't remotely close. pushed myself way more, started legitimate programming, tracking macros, etc, and blew the frick up. don't be a doomer or depressed about it, use it to better yourself

      • 4 weeks ago
        Anonymous

        that makes alot of sense, but frick me im not becoming a tri pod guy

  73. 4 weeks ago
    Anonymous

    anyone got any experience with mono diets?

    Im considering eating only eggs water and a multivitamin to lose weight. because eggs are cheap, easy to prepare and filling.

    currently 260 working my way to 200.

    • 4 weeks ago
      Anonymous

      no I don't because I'm not a moron.

      why is it so hard for people to just eat normally? you don't need carnivore or veganism or mono diets or fasting or whatever the frick other bullshit you can come up with. eat normal healthy homecooked meals and stay at a 500cal deficit while being reasonably physically active. OK? got it? that's all you need to lose weight.

  74. 4 weeks ago
    Anonymous

    Is it still considered a dirty bulk if I maintain a small, controlled surplus by eating junk food and candy on top of my usual protein and carbs?

  75. 4 weeks ago
    Anonymous

    I have access to all kinds of medicine. The drug store kind and the prescribed by doctor kind. What would (You) get if you had the access?

    • 4 weeks ago
      Anonymous

      How off label are you willing to go?

      • 4 weeks ago
        Anonymous

        I'd try anything. I'm surrounded by the stuff all the time so to me it's just objects and I probably don't realize what I could do with it. There's antidepressants, vitamins, bandages, growth hormones, ozempic, adderall, etc.
        Some stuff like testosterone is more tightly secured.

        • 4 weeks ago
          Anonymous

          On the one hand, I feel compelled to mention that some of that stuff has historically been used for other stuff than what we do now.
          On the other hand, you'll frick things up, so don't do it. The meds are subtly different from what they used to be, even if it's just the concentration.
          And if you check the history, there used to be a ton of side effects, up to and including death.
          It would be more awkward than dying of winter vegana in summer.

          • 4 weeks ago
            Anonymous

            I don't even drink alcohol or smoke. I'm not too interested in drugs. I just wanted to know what could possibly improve my life in any way if I took it. Even vitamin gummies idc.

            • 4 weeks ago
              Anonymous

              Methylphenidate if you have a bad period in ur life or a bad situation at home. I got prescribed and it fixed my behavior making me have essentially 0 conflicts in my personal life and I can focus on work/people like a machine. But drugs le bad

  76. 4 weeks ago
    Anonymous

    Wanna hear if I'm going about this bulking thing all wrong / general advice

    6'3", 27 years old, 104kg.

    Was skinnyfat most of my life till drinking beers too much and zero exercise, hit 98kg without even noticing. Sedentary gamer student life who gets wasted most weekends. Im used to being 85kg.

    Decided to get real about getting in shape. Asked my gymbro mate and he said just to bulk first, don't start with a cut.
    Since 13th March (about month and a half ago), I've been aiming for 3200 calories a day, making sure I get plenty of protein.
    Heaps of eggs for breakfast, chicken wraps for lunch, etc etc. Milkshake at night if Im lazy and need the extra calories.

    Just feel like after month and a half I've made zero progress, I've just put on 1kg of fat a week and I look like a fricking doughy loser.
    Super worried that once I reach the point I cut (110kg Ive been told), I'll do the enormous effort it will take me to cut this fat, there will be nothing to show for it underneath.

    Been going to gym at least 4 times a week, sometimes 5. This is my routine -
    (Basically all workouts are 3 sets of 12)

    Push Day
    Bench 50kg
    Shoulder press 20kg
    Chest press 30kg
    Lateral raises 8kg
    Dips 20kg
    Machine pec fly 34kg

    Pull Day
    Lat pull down 45kg
    Low row 42.5kg
    Bent over DB row 10kg
    Y Raises 8kg each hand
    Assisted pull ups 20kg
    Bicep Curl machine 30kg

    Leg Day
    Squat 80kg
    Angled leg press 160kg
    Leg curl 65kg
    Leg extension 40kg
    Standing calf 30kg
    Hip thrust 80kg

    • 4 weeks ago
      Anonymous

      If the numbers are increasing it's all good. You are bulking too much if you are gaining 1kg per week. I'd personally cut now since you really just weigh more than you need to and that'd make the best visual improvement at this point.
      Building muscles takes years.
      I've gone from 110kg to 79kg and I have some loose skin on ass. That's a warning for you.
      As long as you are doing at least 1-3 sets being close to failure or simply to failure each time (with correct technique) you should be gaining muscles.

      • 4 weeks ago
        Anonymous

        Thanks for advice, yeah the numbers have mildly been increasing, 5kg more here and there.
        I'll slow down my calorie intake if roughly 1kg a week is too much.

        In my uneducated brain I think that the moment I stop bulking, what gains I have will stop progressing.
        I've only been gymming consistently since 98kg / only a month and a half of gym / 7kg of intentional bulk, so cutting now seems wrong, no? Surely I double down since I'm already on the bulking path?

        Worried that if I cut now, I'll go back to looking like a skeletor lanklet / skinnyfat loser.

        My goal is pic rel. Don't see that happening if I cut now.

        • 4 weeks ago
          Anonymous

          homie you are fat. You have at least 30kg extra. You will simply look better if you cut. You could be bulking if you were only gaining 0.5kg per month.

    • 4 weeks ago
      Anonymous

      >104kg
      >huge gut
      >I've just put on 1kg of fat a week
      you absolutely do not need to bulk. start cutting right now.
      >after month and a half I've made zero progress
      building muscle and fixing a shit physique takes years. it's a marathon not a sprint.

      • 4 weeks ago
        Anonymous

        I'll hear you and the other guy out. I'll switch to a cut. Thanks

        >he said just to bulk first, don't start with a cut
        Don't do either. Just maintain instead, while increasing protein, lifting, and cleaning up your diet and habits. Run (not much), walk (a shitton) too, if you have the time.
        It's just easier to build habits one at a time. For example, how much is your 'plenty' of protein? Because that's easy to quantify, your optimal range is 125 to 150g per day. That's 21 eggs per day.

        Honestly frick that I do not want to weigh this much, even if it was muscle. Lean but it shape is my goal.
        And I aim for 160g of protein a day

        homie you are fat. You have at least 30kg extra. You will simply look better if you cut. You could be bulking if you were only gaining 0.5kg per month.

        >homie you are fat
        Made me crack the frick up. I doubt 74kg would be a ideal weight though, I'm 6'3". I want to be lean, but not that lean. Mild ottermode.

    • 4 weeks ago
      Anonymous

      >he said just to bulk first, don't start with a cut
      Don't do either. Just maintain instead, while increasing protein, lifting, and cleaning up your diet and habits. Run (not much), walk (a shitton) too, if you have the time.
      It's just easier to build habits one at a time. For example, how much is your 'plenty' of protein? Because that's easy to quantify, your optimal range is 125 to 150g per day. That's 21 eggs per day.

  77. 4 weeks ago
    Anonymous

    can i harm myself chewing gums when i feel hungry? i've been doing it a lot lately, like 2-3 packs of orbit per day

    • 4 weeks ago
      Anonymous

      Bro is freshmaxxing

    • 4 weeks ago
      Anonymous

      that's a hell of a lot of artificial sweetener to be consuming

  78. 4 weeks ago
    Anonymous

    What's a good alternative for Scooby's meal planner ?
    I miss it everyday

  79. 4 weeks ago
    Anonymous

    I have this pull up bar
    it was fine for 2 months but now it keeps slipping
    I think it's because the white anti-slipping suction cups at the end got weaker due to friction
    either that or my wood frame is wrong material and the suction cups cannot attach to it well enough
    It's supposed to hold 150kg and I'm 94 so I dont think it's the weight problem and it's not "loose" I can't twist it in any harder than it is

    I'm wondering if there's something I can put between the pull up bar and the wooden frame to make it stick better?

  80. 4 weeks ago
    Anonymous

    What lifts should i do to assist my conditioning for the 5x5 days?

  81. 4 weeks ago
    Anonymous

    If my muscles ache the day after a workout does it mean it was a good workout or it doesnt matter?

    • 4 weeks ago
      Anonymous

      It’s generally a good sign.

      Ache doesn’t automatically mean you’ve done enough and no ache doesn’t automatically mean you haven’t, but yes, some amount of it is usually what you’re aiming for.

  82. 4 weeks ago
    Anonymous

    newbie queation: when people say "I bench X kg/lbs", do they count the weight of the barbell or not?

    • 4 weeks ago
      Anonymous

      Yes, count the weight of the barbell.

  83. 4 weeks ago
    Anonymous

    Is the there any truth to this meme about only eating protein 30g at a time? Can your muscles actually only take in protein when it’s that spaced out?

    • 4 weeks ago
      Anonymous

      No and you can literally google it.

  84. 4 weeks ago
    Anonymous

    Are air fryers good or a meme for cooking beef/chicken and reheating food?

    • 4 weeks ago
      Anonymous

      Good. Just got a new one this weekend because they were on clearance at the store. Way nicer than the one I had, cooked up several chicken thighs for the week and I love making tilapia on them

      • 4 weeks ago
        Anonymous

        Their air circulation shit does make a small difference but much of it is marketing. They are also nice for small portions since they are mostly just smaller ovens that don't need to be preheated.

        Thanks anons. I went ahead and ordered a russell hobbs satisfry air and grill multi cooker 5.5l since it was 50% off.

        • 4 weeks ago
          Anonymous

          Enjoy your microplastics. Air fryers are absolutely unparalleled at infusing food with microplastics, moreso even than microwaving food inside of plastic containers.

    • 4 weeks ago
      Anonymous

      Their air circulation shit does make a small difference but much of it is marketing. They are also nice for small portions since they are mostly just smaller ovens that don't need to be preheated.

  85. 4 weeks ago
    Anonymous

    gonna be a long one soz
    picrel is nsuns example spreadsheet for rep scheme examples
    some anons on here suggested nsuns to me to break through some plateaus since i can get myself to the gym 5 times a week

    i set it up like this
    (first exercise follows regular nsuns protocol so lots of sets, pull and 2nd push exercise are 4x8, accessoires 2x8-12)
    day 1: bench/db row/cg bench as main movements, skullcrushers, hammer curls, reverse flyes as optional if i dont have the time but the first 3 are always a priority
    day 2: squat/rdl or sumo dl/ lat pulldowns or pullups (pulldown always busy so very likely its blocked) as priorities, split squats, lat raises and calf raises as optional accessoires
    day 3: ohp / chest sup t-bar row or bent BB row / inc bench as main movements, dips, db curls and facepulls as accessoires
    day 4: rest
    day 5: dl / fr squat or highbar / chinups or lat pulldown with chinup grip as main, seated lat raises and calf raises as accessoires
    day 6: bench (volume/control) / bent over row / ohp as main movements, ez bar skullcrushers, incline curls and chest flyes machine as accessoires
    day 7: rest

    1. im having trouble placing my rows because im not sure how much impact they might have on my lower back if i squat and rdl the next day (for day 1 and 2) so i chose 1 armed db rows there. should that be a concern for exercises selection? (same thing for day 3 t-bar vs bent rows)
    2. is doing lat raises and vertical pulling the day before heavy OHP stupid? i know rear and side delts recover fast. i put side delt work on my leg days because i didnt want upper days to be so full (same goes for day 5 and 6)
    3. thoughts on where to put rest days? if 5 day is too much i will just scale it down to 4 days but im not too sure whether i want to have a rest day after squat day or after ohp day to be fresh for diddies
    4. how much am i missing out on if on some days im not hitting the accessoires but still manage to put in quality sets on the first 3 exercises?

  86. 4 weeks ago
    Anonymous

    Hi IST. I'm coming back from a 5 month break, some stuff happened. I just tried doing a fraction of what I used to do on my old program and felt utterly weak in comparison. This isn't my first time coming back from a break, but I can tell this will be rough. It also doesn't help that my new job is physically demanding and I prefer lifting after work.
    I'm thinking about scaling back a bit until I re-learn everything and regain my strength. In cases like these, wouldn't the best thing be to just hop back on something like starting strength? I just want to be somewhat strong and look okay.

  87. 4 weeks ago
    Anonymous

    What is the difference between DB rows and pic related? Is one better than the other for aesthetics?

    • 4 weeks ago
      Anonymous

      pic related is better since it targets your Lat better.
      with DBs you tend to sway around.

  88. 4 weeks ago
    Anonymous

    Trying to cut my fat. I know diet is the key, but I've been reading through beginner workout routines. Should you be doing Stronglifts or anything looking for progressive overload while trying to lose weight, because of the muscle lost? Should I be doing another kind?

    • 4 weeks ago
      Anonymous

      Do whatever you need to achieve your goals anon. Do you want to be strong, do SL or SS. Do you want to look good, do something else, ideally

  89. 4 weeks ago
    Anonymous

    Trying to buy creatine pills but they’re all 3+ capsule servings, for in most cases <5g of creatine. Is there a 5mg one pill creatine supplement from a reputable vendor, that isn’t overpriced? Why don’t they make this?

    • 4 weeks ago
      Anonymous

      Why not powder? It's annoying, but way cheaper.

      • 4 weeks ago
        Anonymous

        Because I’m torn to begin with on even spending the money on creatine, and having to do a powder every morning sux. I don’t bother with whey anymore and just buy the drinks because it’s so nasty and annoying

  90. 4 weeks ago
    Anonymous

    I am looking to source Cinchona succirubra seeds or cuttings for my medicine garden. So far I have been unable to find a source, only succeeding in finding C. Pubescens, which has a small fraction of the quinine and other alkaloids that C. Succirubra posseses. Does anyone know where I might be able to obtain this fine specimen of nature's healing prowress? Failing that, does anyone know of any US nurseries, gardens, or universities that possess specimens?

  91. 4 weeks ago
    Anonymous

    which of your muscles do you like to grope and flex the most?

    • 4 weeks ago
      Anonymous

      tris even though im dyel

      • 4 weeks ago
        Anonymous

        I'm surprised, mine kinda suck

  92. 4 weeks ago
    Anonymous

    Just finished the 3 month starting strenght from the sticky. Now I want to focus on shoulders, what training program would you recommend?
    I was gonna go with Jeff's Nippard new full body, but it's 4 days instead of 3 per week and too complex for my tastes.

  93. 4 weeks ago
    Anonymous

    anyone have a list for a stretch for every single back muscle, i have had tension around the rotator cuff for the past 2 years, it's preventing me from doing any rowing movement without pain, and is also annoying during bench pressing, i already stretch my upper traps, middle traps, lower traps, rhomboids, lats, lower back and i do pic-related for my rotator cuff

  94. 4 weeks ago
    Anonymous

    What's a good bodyweight exercise that can replace inverted rows? Hindu or typewriter push ups maybe?

  95. 4 weeks ago
    Anonymous

    If my weight progression is going up does it mean my muscle size will follow soon?

  96. 4 weeks ago
    Anonymous

    I don't want to pay a derm just to take a look at this one thing. Anyone have a clue? I got it after I accidentally stabbed myself with a paperclip. It's been months and I always think I have some dirt before realizing this thing is still here.

    • 4 weeks ago
      Anonymous

      Just old dried blood under the skin. When I get them I usually just cut away the discolored patch. You usually can do a shallow cut out with nail clippers without having to bleed.

  97. 4 weeks ago
    Anonymous

    What can I expect from TDEE calculators? I tried a few but the results seem a little low tbh.
    I run 5x a week, lift 3x a week and I'm 6'3/210lbs, and some calculations gave me a TDEE of 3000-3200 calories. Is that accurate?

    • 4 weeks ago
      Anonymous

      Sounds pretty close and reasonable, they work as a good starting point. If you're going to get super autistic about calorie counting, I would think inaccurate food packaging would be more significant than what you think your tdee is.

  98. 4 weeks ago
    Anonymous

    I'm starting bald omni man raider routine because it looks fun,but I'm too moronic to understand the instructions on day 1. It says to superset in ab work after rear delts, but the very next thing after rear delts is already bis and tris superset. It also says to superset in forearm isolation after the ab work, but it's like there's not enough workout to superset that in if I'm already doing so for arms. Plz help

    • 4 weeks ago
      Anonymous

      plz respond

  99. 4 weeks ago
    Anonymous

    Is a 1rm 50lb db curl good for a 150lb manlet? I think I'm overdeveloping biceps vs my chest and shoulders but im so close to a one armed chin-up

    • 4 weeks ago
      Anonymous

      it's 'intermediate'
      https://strengthlevel.com/strength-standards/dumbbell-curl/lb

      but in reality a 1rm db curl is completely meaningless

    • 4 weeks ago
      Anonymous

      I'm a 155lb manlet and I can do one armed chin-ups for reps.

      • 4 weeks ago
        Anonymous

        Ok cool, I'm dyel so not trying to compete with you. Are your shoulders underdeveloped in comparison?

        it's 'intermediate'
        https://strengthlevel.com/strength-standards/dumbbell-curl/lb

        but in reality a 1rm db curl is completely meaningless

        Intermediate for what bodyweight?

        >1RM curls
        Ah I see you already have your ticket to snap city, good. Enjoy your trip sir.

        Just did it once to see if I could, mostly just train with chinups or 30lb dbs

        • 4 weeks ago
          Anonymous

          >for what bodyweight?
          just scroll down a bit, there's a chart

        • 4 weeks ago
          Anonymous

          >Are your shoulders underdeveloped in comparison?
          Most of my upper body is proportional, but not big at all, just defined. Natty lifting, I guess.

    • 4 weeks ago
      Anonymous

      >1RM curls
      Ah I see you already have your ticket to snap city, good. Enjoy your trip sir.

  100. 4 weeks ago
    Anonymous

    Lads I come in the time of need, I hope someone has some tips for me. Today 'twas my leg day and as such when I went back home I did frick all, I had to record some stuff on guitar and bass so I sat for like 6 hours straight. Alas, when I got up I realised my inner thigh was stinging and I found a bright red bump in the vicinity of my "balls" as they say. Is this the infamous chafing I've hear so many people talk about? How can I deal with it? I wrapped an old shirt around my thigh (lightly wrapped ofc) is there anything else I can do?

  101. 4 weeks ago
    Anonymous

    bf% estimate?

    • 4 weeks ago
      Anonymous

      40%

  102. 4 weeks ago
    Anonymous

    Should i still go to the gym if i have asthma? I have been thinking about it and would like to try. Its not that bad, but i believe if i dont push myself too hard i could do it. Im also 31 btw. Should i go for it?

    • 4 weeks ago
      Anonymous

      yes you absolutely should. regular exercise will improve your condition. you just have to slowly ease yourself into it and be careful not to go overboard.

  103. 4 weeks ago
    Anonymous

    How do I find out if a Whey is fake or real in term of proteins?

  104. 4 weeks ago
    Anonymous

    how do i get arm symmetry?

  105. 4 weeks ago
    Anonymous

    Been getting shoulder pain when I raise my arm like you do during a lateral raise (with no weight in my hand).
    Already given it a full week without hitting the gym and I still get pain moving my arm like that.
    Is a week enough time where anything that doesn't require the doc would already be healed?

    • 4 weeks ago
      Anonymous

      >Is a week enough time where anything that doesn't require the doc would already be healed?

      In my experience it can take longer sometimes. Depends on the extent of the injury. Shoulder is a tricky one too tbh. If I were you I'd give it more time before going to the doc.

  106. 4 weeks ago
    Anonymous

    when people say "to failure" do they mean when the muscle burn becomes too much to endure or when the muscle physically can't move anymore?

    • 4 weeks ago
      Anonymous

      When you can't complete another full rep

  107. 4 weeks ago
    Anonymous

    Anytime I do certain movements with my chest ( i.e crossing arms moving something heavy) i feel a painful burning sensation on my right pec and it hurts to sneeze ( this has been going on for at least two years at best). Is there something I can do to treat this issue and what can I do to alleviate the pain?

  108. 4 weeks ago
    Anonymous

    Is it okay to have a couple of days off cutting?

    Been going at it for around a month, lost 3.5 kg starting at 6'0 75 kg, and i decided to have a couple of days of just eating liberally before getting back into it. Yesterday i grazed on oats and yoghurt so hard, had like half a bag of museli in the one day. But im slightly worried this will just undo all my hard work...

    • 4 weeks ago
      Anonymous

      You already did it, no going back on that.
      In the future, especially if you're on a pretty restrictive diet, take a meal off like 2/week. Just a meal, no grazing, no overeating... It should be enough to make it easier, but the damage would be minimal

    • 4 weeks ago
      Anonymous

      Yes, although usually people go for maintenance for a period of time for the mental and physical break.

  109. 4 weeks ago
    Anonymous

    >Male
    >32
    >been having wet dreams damn near a week straight now
    I've always had a relatively high sexual drive having to get off around 2 to 3 times a day, every day, to be truly satisfied. My girlfriend has always been more than accommodating in this regard so it's not like I'm sex starved. Recently I've randomly started having extremely vivid wet dreams like I'm back in middle school or something. I wake up to having cum all over my boxers. On top of that, I've been far more aggressive while fricking and for the past few days now, I've been getting off as many as 5 times in a day and still feeling like I can go for more. There are some small things I've changed for the past 3 months
    >been working out a lot more
    >started eating primarily protein based diet (free range eggs, grass fed meat, deer)
    >cut out soda
    Since the switch my energy is a lot better, I sleep better, but I don't think I should be like this. Should I go to the doctor to get my prostate checked or something?

  110. 4 weeks ago
    Anonymous

    is creatine worth buying?

    • 4 weeks ago
      Anonymous

      I don't know your financial situation but creatine monohydrate is probably the best tested and studied supplement of all time and is proven to be effective. so yes if you have the $, but no if you're pinching pennies because it isn't THAT crazy of an effect.

  111. 4 weeks ago
    Anonymous

    I can't seem to recover properly from cardio. I did intervals 2 days ago, Zone 2 stuff, but I'm still tired from it.

    My weight hasn't budged over the months, so I'm not undereating I think.
    Any help?

  112. 4 weeks ago
    Anonymous

    Why the frick am I not making progress? I've been stuck at 72.5kg bench for years now. I eat enough, sleep enough and get enough protein, I always push myself but it doesn't do anything. I checked my test recently and it was 520, very mediocre but not low. What the frick am I supposed to do? I tried SS then PPL now PHUL. I feel like I might have made some progress recently but I'm worried I'm just deluding myself.

    • 4 weeks ago
      Anonymous

      Do ~5 one day a week and ~8 the rest and dont stop till you feel a pump. Dont be afraid to plus minus your week by 2 days depending on recovery.

      Mmc and form also make sure its not all shoulders thats a common mistake. Vary bar sternum/shoulders, elbow flare, grip width, arch, etc. Get creative but keep it simple.

      • 4 weeks ago
        Anonymous

        >Do ~5 one day a week and ~8 the rest
        That's not the same weight right? Just do whatever I can do 8 on?

        • 4 weeks ago
          Anonymous

          Not that anon, but:
          If you're doing the same weight, you could go heavier on the 5s.
          Changing reps, even just by 2, every time makes a lot of sense, just consider them 2 different lifts and push them up at different paces.

  113. 4 weeks ago
    Anonymous

    If i'm eating at a deficit, will it matter how many times I go to the gym a week? Is it still possible to make gains?

    (been lifting for a couple months)

  114. 4 weeks ago
    Anonymous

    I just got some cordyceps and lionsmane capsules, did I get memed?

  115. 4 weeks ago
    Anonymous

    Is it true what they say about breakfast being the most important meal of the day or is that just meme science?

    • 4 weeks ago
      Anonymous

      meme. all your meals are of equal importance.

      • 4 weeks ago
        Anonymous

        Thanks anon

  116. 4 weeks ago
    Anonymous

    Are you supposed to weigh meat before or after cooking it? Ground beef will weigh more with unrendered fat compared to after cooking. That'll change the calorie count and fat count. Am I just splitting hairs?

    • 4 weeks ago
      Anonymous

      I always weighted it before cooking but now you're making me worry I0ve been fricking up all my life.

    • 4 weeks ago
      Anonymous

      I always weighted it before cooking but now you're making me worry I0ve been fricking up all my life.

      It's best to weight it before, and to use the data for raw meat.
      If you weight it after, and use the data for cooked meat, you'll get a similar result, but you're adding extra variance to a process that's already imprecise.

  117. 4 weeks ago
    Anonymous

    What do u do personally to fill ur time in besides work and gym?

    Looking for inspiration since for me its either studying or internet and I want something better

    • 4 weeks ago
      Anonymous

      At this point just cooking and playing vidya for an hour a day because I can't muster the energy for anything else.

    • 4 weeks ago
      Anonymous

      Learn how to play classical guitar.
      The piano is more popular among lifters tho.

    • 4 weeks ago
      Anonymous

      Reading, sport, instrument and youtube

  118. 4 weeks ago
    Anonymous

    I just pulled a muscle in my middle back at work and now it hurts to breathe and i cant move or lift 10 lbs without excruciating pain. Is rest and ice/heat the only thing i can do for it?

    Been working out for a month, think i overdid it doing lunges for the first time last night, maybe my form was bad or maybe it was all the ab exercises and my shitty posture when I'm on the couch

  119. 4 weeks ago
    Anonymous

    If I want to absolutely mogg a normalgay through bodyweight exercises alone, what's a good amount of pressups to be able to do in a single set?

    • 4 weeks ago
      Anonymous

      1.
      But as an handstand.

  120. 4 weeks ago
    Anonymous

    How soon after quitting smoking/nicotine does the vasoconstriction caused by those habits, stop?

  121. 4 weeks ago
    Anonymous

    does deadhanging do anything? i've heard people say a minute a day fixed their shoulders and/or back but it seems too good to be true

  122. 4 weeks ago
    Anonymous

    >begin to go to the gym in the morning
    >feel sleepy for the rest of the day
    >can't really go to the gym later in the day

    How do you deal with the sleepiness?

    • 4 weeks ago
      Anonymous

      It's literally the opposite for me
      >skip gym in the morning
      >have an hard time truly awake, no energy for the whole day
      I drink a lot of coffee and a protein shake pre workout, maybe that could help

    • 4 weeks ago
      Anonymous

      why not gym in the evening?

  123. 4 weeks ago
    Anonymous

    >finally started lifting in earnest the other day
    >20 reps on the bench of just the bar
    >a little embarrassing but you gotta start somewhere
    >ehh frick it I can do a little more
    >add 15 lbs to each side and do 10 reps
    >finish up with 15 goblet squats with a 25lb kettlebell
    Guess whose triceps are still fricking screaming two days later

    • 4 weeks ago
      Anonymous

      What I mean to ask is how long will this last? Clearly my triceps are like jelly. I feel like I still won't be fully healed after 3 days.

    • 4 weeks ago
      Anonymous

      3-7 days, DOMS gets way weaker really fast so don't worry about it
      I think PPL is a good routine for beginners since you get 72/96hrs between each workout for the same muscle group

  124. 4 weeks ago
    Anonymous

    I'm doing dumbbell flyes to hopefully work my pecs better, but I don't know how many reps/what weight I should go for.
    I'm still under 2pl8 on my bench, and I've been using 25lb bells for the workout. Is that too much? How many reps should I be going for in 3 sets?

    • 4 weeks ago
      Anonymous

      3x8-12. once you reach 12 for all 3 sets, increase the weight.

      BB rows, chinups, deadlifts (once a week), and face pulls.
      Is this enough for back?

      yea

      https://i.imgur.com/gJqcoF8.jpeg

      hi IST

      i am looking for a good protein source to reach my daily goal
      cheap and easy to consume
      i'm looking at several candidates
      is it skimmed milk? canned tuna? yogurt? chicken?

      chicken and milk

      back exercises
      day 1 1armed rows
      day 2 (RDLs,)pullups
      day 3 bent over barbell rows
      day 4 rest
      day 5 (deadlifts), chinups
      day 6 chest supported tbar row, facepulls
      day 7 rest

      im essentially working my back in some capacity everytime im at the gym, is this overdoing it?

      wtf is your program? you absolutely should not be doing back movements every time you're in the gym. let it rest.

  125. 4 weeks ago
    Anonymous

    does someone here want to be my gf? biological females only please

  126. 4 weeks ago
    Anonymous

    What's a good PPL routine? What rotation of exercises I mean, do you guys have a recommendation of a program?

  127. 4 weeks ago
    Anonymous

    BB rows, chinups, deadlifts (once a week), and face pulls.
    Is this enough for back?

  128. 4 weeks ago
    Anonymous

    back exercises
    day 1 1armed rows
    day 2 (RDLs,)pullups
    day 3 bent over barbell rows
    day 4 rest
    day 5 (deadlifts), chinups
    day 6 chest supported tbar row, facepulls
    day 7 rest

    im essentially working my back in some capacity everytime im at the gym, is this overdoing it?

  129. 4 weeks ago
    Anonymous

    im a fatass dyel who has been lifting for a while but can only do 5 pullups, i weigh 96kg.
    realistically, if i was to lose, say 10kg, how many more reps could i get? assuming i do chinups and pullups, once each, per week?

    • 4 weeks ago
      Anonymous

      get some resistance bands.
      with those you can check how many reps you would get if you lost 10 kg or more.

  130. 4 weeks ago
    Anonymous

    I'm gonna have surgery in three weeks and will be out of commission for three months. Are there any upper body/arm exercises I can do whilst stuck in bed or standing upright? I will not be able to bend my knee. I can get equipment.

  131. 4 weeks ago
    Anonymous

    hi IST

    i am looking for a good protein source to reach my daily goal
    cheap and easy to consume
    i'm looking at several candidates
    is it skimmed milk? canned tuna? yogurt? chicken?

  132. 4 weeks ago
    Anonymous

    I can't seem to squat heavy anymore. Whenever I do I get a sharp pain in my left glute/hamstring. However, I can do lighter, ATG, close stance high bar squats with no pain. What could this be? Piriformis syndrome?

  133. 4 weeks ago
    Anonymous

    I get pain in my arms after doing things like RDLs and hanging knee raises, presumably because my arms are extended all the way. Any way to counter this? Yes I use straps.

  134. 4 weeks ago
    Anonymous

    >feel a slight pain back here
    >decide to take time off of lifting and let it heal
    >3 months of no lifting later, and its rearing its head again as soon as I try lifting again.
    Why wont it leave me alone
    Does the fact that its lingering mean its just permanent?
    Could it just be something that popped out of place that I just need to get popped back in at a chiropractor?

    • 4 weeks ago
      Anonymous

      probably scapular winging.
      see a physical therapist and have it evaluated.
      a good PT can visibly watch you during a movement and see what is going on.

  135. 4 weeks ago
    Anonymous

    Q: At what point is a gym too expensive?
    Context: I moved to the hustle and bustle of the Big City(TM) for work, and started looking at gyms nearby. My options are basically either $60/mo for the YMCA or LA Fitness and slumming it with the poors for a single bench/squat rack, or $150/mo for an actual gym. I'm coming from a location where $40/mo gave you the best gym within an hour radius (never more than 10 people when I went, but all the racks/machines/etc you could want) so I'm getting a bit of sticker shock.
    I'm thinking of just becoming a /roon/er since the only expense would be the shoes.

  136. 4 weeks ago
    Anonymous

    can I get a rec for a 3-5 day hypertrophy focused program that doesn't do bb squat, conventional/sumo dl, or bb ohp? I'm sick of getting injured every time but I wanna train, and I just don't feel the drive to do so anymore if those lifts are involved. When is the sticky gonna get updated?

  137. 4 weeks ago
    Anonymous

    How the frick am I supposed to do any of the lifting in the sticky if I'm an over the road trucker? Even a planet fitness membership is silly because I literaly can't get to one regularly.

    I lost 40lbs just changing my diet, but I'm still fricking dyel.

    I have a 20lb kettlebell, and some bands, but no fricking clue on what to do.
    Are pushups, pullups, situps and squats, a kettlebell and bands enough to get any result?

    • 4 weeks ago
      Anonymous

      yoga mat and adjustable dumbbells probably
      >goblet squats
      >floor press
      >dumbbell RDLs
      >standing dumbbell OHP

  138. 4 weeks ago
    Anonymous

    I can see my abs only when I flex. Am I a fraud?

  139. 4 weeks ago
    Anonymous

    Im a brainlet i never understood how to count it.
    Mhfg
    How much protein does a 1,93m tall 145kg fattie need? According to some calculator i used i need 180

    • 4 weeks ago
      Anonymous

      Depends a lot on what youre doing as in lifting or not, cutting weight and trying to prevent losing muscle mass etc. but the typical recommendation is around 1.7 to 2 grams per kg of (lean) bodyweight so yeah like a minimum 180 grams should be ok for you to be safe.

      • 4 weeks ago
        Anonymous

        Its mostly to maintain the muscles i already have. And to build a little muscles even if im pretty sure i wont ve able too because im on a deficit.

        • 4 weeks ago
          Anonymous

          Eat around 200-220 grams I suppose, its fine if you get more but likely no benefit and more expensive. Don't stress about it as long as you hit 180g+ daily

  140. 4 weeks ago
    Anonymous

    >weigh myself in the morning
    >weigh myself in the evening
    >4.5kgs heavier
    I over ate today admittedly but this is an insane amount of weight to gain in 10 hours.

    • 4 weeks ago
      Anonymous

      >weighing yourself two times a day
      geee it's almost like you want to to frick your mind with bad numbers.
      if you weigh yourself more than 2 times a month it's your fault for loosing motivation because of bad digits.
      I weigh myself only once a month which is more than enough.
      If you're not lying to yourself then there is no reason to weigh yourself this often.

  141. 4 weeks ago
    Anonymous

    I run out of energy after like 40min at the gym, while consuming a shake.
    I have breakfast 2hours before heading over. Any sooner and I'm still stuffed.

    Can't really go after dinner or later.
    What's your tricks?

    • 4 weeks ago
      Anonymous

      Have you tried training fasted? I've tried a bunch of different foods before training both weights and cardio and tend to feel bloated/sluggish no matter what, yet whenever I train fasted which people keep telling me is ''killing my gains'' despite making strength/endurance gains has me feeling a lot more focused/energised, almost as if I'm working for my food

      • 4 weeks ago
        Anonymous

        I could never pull fasting off.
        I'm shaking from no energy after each time I workout.

  142. 4 weeks ago
    Anonymous

    How good in terms of visibility can your abs get doing only compounds/strength exercises, I have crunches in my routine but also frequently do rows and kettlebell swings and carries and was wondering what the best way to have both visible abs is while also making them strong af for sports/cardio/sex

  143. 4 weeks ago
    Anonymous

    I am trying to become more upright in squats because no matter what I do (high bar, elevated heels, wider stance) I always end up with a forward lean that makes them feel more glute dominant. My quads are severely lacking because of this. I've decided to do 3×5 back squats followed by 2-3×5 of paused front squats. Will this help much or should I just exclusively do front squats until my quads develop a little more? I don't want to get rid of back squats altogether I just want my quads to finally grow along with my ass

  144. 4 weeks ago
    Anonymous

    If you're getting pain when you move a joint in certain paths but not others, can lifts that involve the joint but don't cause pain worsen the injury? Shoulder specifically.

  145. 4 weeks ago
    Anonymous

    I have pulled my hip flexor while squatting again. I could actually feel it pull right as I was getting out of the hole.
    I don't have a video to show for my form, but can you guys think of anything I could do to avoid pulling my hip flexor again?

  146. 4 weeks ago
    Anonymous

    how the frick do i make sure my feed are always the same distance apart during squats? im too moronic to figure out what position and foot ankle is always the same

    • 4 weeks ago
      Anonymous

      Just use a mirror and put your feet slightly outside your shoulder width. If they're a couple of cm off it doesn't really matter.

    • 4 weeks ago
      Anonymous

      get a friend to make outlines of your feet once you're in position

  147. 4 weeks ago
    Anonymous

    Are cable lateral raises strictly better than using dumbbells? Currently I use dumbbells on the first chest/shoulder day of the week, and cables on the second one, but wondering if I should just use cables on both days

    • 4 weeks ago
      Anonymous

      The cross cable is the superior way for shoulders.
      Grab left cable with right hand, vice verse.

  148. 4 weeks ago
    Anonymous

    Tried a legpress, horizontal, today. Did 100kg quite easily.
    Are the inclined legpresses any different? They seem so much more dangerous.

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