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QTDDTOT

Questions that don't deserve their own thread

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  1. 1 month ago
    Anonymous

    the front of my ankle started to click when I fully reach the top of every calf raise.
    It's like a little signal that I reached the full contraction.

    It's also embarrassing because it's loud enough for everyone to hear.
    Can I get rid of it, and should I be worried about it?

    • 1 month ago
      Anonymous

      looks like you have a muscle imbalance, not enough info to diagnose which way. but i think most common is underdeveloped tibialus muscles. could also be your achilies tendon is very tight and needs to be stretched.

      usually clicking of joints is caused by the joint rubbing against a muscle and then snapping past the muscle after reaching far enough. you should hear or feel it clicking in and out if its that case.

  2. 1 month ago
    Anonymous

    Can someone please link me a functional beginner calisthenics program? I'm overwhelmed at the amount of information, I don't know where to begin.

    • 1 month ago
      Anonymous

      That kind of depends on the equipment you have at your disposal.
      Do you have a pullup bar, dip station, rings, resistance bands, row bar and stuff like that?

      • 1 month ago
        Anonymous

        I have some parks nearby that have all of that, yeah. I would just need to buy a resistance band, no biggie.

        • 1 month ago
          Anonymous

          Alright, yeah.

          I'd do 3 sets each of explosive pushups (clap your hands)
          -normal pushups
          -alternate pushups, like side to side
          -lat raises with resistance band
          -inverted press
          -dips
          -resistance band tricep extension
          -alternate tricep extension, or alternate dip grip

          Day 2:
          -pullups wide grip
          -pullups narrow grip
          -chin ups
          -resistance band good mornings
          -bar row parallel
          -bar row 45 degrees

          Day 3:
          -pistol squat 6 sets
          -get a soccer ball and kick it as far as you can, run to go get it
          -calf raises 1 leg at a time on a step
          -inverted hamstring curls at the park
          -hanging leg raise

          That should give you full coverage.
          Your goal should be increasing the number of reps as time goes on.
          As you go along make sure to experiment with other exercises you find online.
          There are some very advanced movements in calisthenics you can get to, or you might want to build a foundation and see what traditional training at the gym is like

          • 1 month ago
            Anonymous

            THANKS man, I appreciate it.

            >calisthenics ngmi
            buy some used dumbels and and a bench

            >ngmi
            Why's that?

          • 1 month ago
            Anonymous

            What about if I have random equipment and want to incorporate all of them? I have 2 dumbbells of different weights, a pullup/chinup tower with dip and pushup handles, fat gripz, a hand gripper, and a metal spring chest expander. I've been using all of these randomly which isn't giving me the best results.

            • 1 month ago
              Anonymous

              Do you do 4 sets to failure of everything?

              • 1 month ago
                Anonymous

                No I do not and don't believe I should.

              • 1 month ago
                Anonymous

                >not doing 4 sets to failure
                >not getting good results
                >telling me how to lift w8s
                I don't really feel offended.

    • 1 month ago
      Anonymous

      >calisthenics ngmi
      buy some used dumbels and and a bench

  3. 1 month ago
    Anonymous

    When did IST become racist and blackpilled to the point where it makes r9gay and pol look non cringe. Is this a post 2016 thing?

  4. 1 month ago
    Anonymous

    I am making good progress on every muscle except for biceps. Even Tricep Pushdown improves at least by 2 reps every session.
    For the bicep, 3 sessions in the past 14 days, Incline Dumbbell Curl every time, doing roughly 2 sets of 12kg/26lbs (7-8 reps) and 2 sets of 10kg/22lbs (7-9 reps).
    And it's not improving. I am absolutely hitting failure on at least 2 sets every time.
    I barely started working on my arms, and I feel like I got stuck way too soon.

    • 1 month ago
      Anonymous

      I think we all have ones like this even in the beginning.
      Firstly I'd recommend switching up the type of curls. Hammer curls would be a good compliment to incline. Hopefully you'll start progressing in those as normal, and when you go back to incline in a few weeks you'll be past that sticking point

      Another thing you can try is deloading your incline curls and focus on form and shoot for 20-30 reps.

      Lastly you might just want to give your biceps a rest session or two.
      I've had days where I missed workouts and wasn't too excited to go back because I was stuck on an exercise and was sure I regressed...
      But then I'm able to easily get 3 sets of 10 when I was stuck on 7s before.
      (I'm double checking the weight like whaaat)

      • 1 month ago
        Anonymous

        Thanks a lot for the help.
        I have no idea why obstacles like this exist. I thought I was going hard as I should with decent rep range, but it just didn't work with this specific muscle.

        • 1 month ago
          Anonymous

          Of course, and good luck.
          Sometimes the kind of effort you need to improve on is different for different muscle groups, whether that be neurologic, larger muscle size, strength of supporting muscles, or good enough cardio.
          The good thing is that once you get over that point it's easy to keep getting those beginner gains until you run into the next hurdle.

          looks like you have a muscle imbalance, not enough info to diagnose which way. but i think most common is underdeveloped tibialus muscles. could also be your achilies tendon is very tight and needs to be stretched.

          usually clicking of joints is caused by the joint rubbing against a muscle and then snapping past the muscle after reaching far enough. you should hear or feel it clicking in and out if its that case.

          thanks I'll look into that.. I can feel it slightly like a mild finger pop.
          Happens in both ankles but it's in the rear of the left ankle instead of the front.
          Flexibility I could absolutely work on

    • 1 month ago
      Anonymous

      I think we all have ones like this even in the beginning.
      Firstly I'd recommend switching up the type of curls. Hammer curls would be a good compliment to incline. Hopefully you'll start progressing in those as normal, and when you go back to incline in a few weeks you'll be past that sticking point

      Another thing you can try is deloading your incline curls and focus on form and shoot for 20-30 reps.

      Lastly you might just want to give your biceps a rest session or two.
      I've had days where I missed workouts and wasn't too excited to go back because I was stuck on an exercise and was sure I regressed...
      But then I'm able to easily get 3 sets of 10 when I was stuck on 7s before.
      (I'm double checking the weight like whaaat)

      Seconding the high rep range, especially if your biceps aren't sore after gym. I actually lowered weight because of tennis elbow and reps seem to consistently go up.

  5. 1 month ago
    Anonymous

    I did an RAD140 only cycle a while ago, without a test base and had major virilization. Even other people noticed it. Far more body hair.

    Isn't it supposed to do the exact opposite, not causing any virilization, as it is non-androgenic?

  6. 1 month ago
    Anonymous

    Is it really that bad to have 1 beer on a workout day

    • 1 month ago
      Anonymous

      don't know, but imma do it anyway

  7. 1 month ago
    Anonymous

    >tried doing planking exercise a few times over the span of 3 days, usually for 30 seconds plus
    >stopped as lower stomach area has felt like shit for two weeks now
    >always feel like i have to take a shit or pass gas
    >seated position feels the worst, standing is also not great
    Did I damage some muscles or something? How long until it heals?

  8. 1 month ago
    Anonymous

    Been targeting forearms lately but yesterday felt a sharp pain in my left forearm during a lift. How long should I rest my forearms and recover?

  9. 1 month ago
    Anonymous

    Think I hurt my lower back leg pressing, it was pretty sore this morning. When I leg press heavy, my back slides up the seat and I'm no longer firmly planted on it, is that why? Should I move the seat further up or further back, maybe?

  10. 1 month ago
    Anonymous

    i'm a fat agoraphobic who needs to do cardio, is getting a stationary exercise bike a good idea?

    • 1 month ago
      Anonymous

      It's gotta be better than what you're currently doing right?

      • 1 month ago
        Anonymous

        probably yeah

        • 1 month ago
          Anonymous

          That's how I think about the random exercises I do. I could be more efficient but it's gotta be better than just sitting there watching movies and playing games like I did before

  11. 1 month ago
    Anonymous

    What does sex feel like

    • 1 month ago
      Anonymous

      Oily bags of salty milk.

  12. 1 month ago
    Anonymous

    So I know losing weight is all CICO, but should I be more worried about alcohol than just the cals? I like to drink but don’t want to frick up my cut

    • 1 month ago
      Anonymous

      You can lose weight while drinking alcohol but not only is it extra calories but the liver will prioritize toxin (alcohol) metabolism over fat metabolism. So while you're getting rid of alcohol, you don't be able to use fat that well

      • 1 month ago
        Anonymous

        Thx anon

  13. 1 month ago
    Anonymous

    Front squat not improving what do?
    I can get to over parallel hips still hover over knees. I keep back straight and elbows raised. What else can I do?

    Also how do yall get to sleep? I take melatonin like a mofo but no dice

    • 1 month ago
      Anonymous

      Try lowering weight and going ass to grass. Totally anecdotal but it helped me learning front squat

  14. 1 month ago
    Anonymous

    when people talk about 1/2/3/4pl8, do they mean 1 rep or complete sets of that weight?

    • 1 month ago
      Anonymous

      One Rep. Using something like Symmetric Strength to put a number to your strength gives a 1/2/3/4 physique a score of 65-ish (for an average US Adult male weight of 197 lbs). I double-checked, and while that score isn't great, if you're lighter than 197, you're probably doing alright

      • 1 month ago
        Anonymous

        >Symmetric Strength
        great page, I will use it to set my goal

  15. 1 month ago
    Anonymous

    I have Sleep Apnea
    I've discovered that sleeping tilted up helps me a lot, anything else I can do to reduce it's effects?

    • 1 month ago
      Anonymous

      Sleep on sides, recommend a very soft bed for that though.
      Lose weight/neck muscles.

      Cpap machine.

  16. 1 month ago
    Anonymous

    I've quit added sugars entirely, but I feel as if I need some quick energy in my shake.
    This fanta only has 17g sugar in it.
    DRI is lile 60g of added sugar, right?

    I can't fit in another meal.

    • 1 month ago
      Anonymous

      eat honey

      Exercising on and off for a number of years but want to take a good stab at some consistency.

      It all seems too simple, eat well (do that anyway) and lift heavy thing until you can't quite do it any more and you'll get stronger. What's the catch?

      >What's the catch?
      consistency

  17. 1 month ago
    Anonymous

    Creatine makes me constipated, I'm taking micronized monohydrate with an entire gallon of water in the same day and it makes me have to shit so hard I can't fall asleep, what do?

    • 1 month ago
      Anonymous

      don't take it

      >Bicepsmaxxed
      >Weights became too heavy for my grip strength to match biceps strength

      What to do to max grip? Is it really just standing with heavy weights or hang on the horizontal bar for as long as i can?

      became too heavy for my grip strength to match biceps strength
      how is that even possible? you're saying grip gives out while doing barbell curls or something? lmao. what happens when you try to deadlift?

      Anyone have any tips regarding ingrown hairs? I finally got nice defined pecs, shaved my chest and now have a huge red lump right between them lol. I'm worried it's going to scar and leave a permanent mark.

      >shaved my chest and now have a huge red lump right between them
      use and electric razor. I've only ever got ingrown hairs when using a manual razor because it cuts way too close to the skin.
      >I'm worried it's going to scar and leave a permanent mark.
      it won't

      https://i.imgur.com/XHU6pwM.jpeg

      >finally worked up to lmao1pl8 bench for reps again after a 1.5 year long visit to snap city and a minor surgery

      proud of you anon. keep it up

      Has anyone tried using a very high heel lift for squatting? I mean an inch or more. I use Reebok Legacy II shoes which have a 22m (0.86 inch) heel but can barely squat to parallel without rounding my lower back. I'm thinking of getting some small wedges to put inside the shoe to raise the heel even more. Probably going to try 5mm and 10mm (0.2, 0.4 inches)

      I once tried using a 2inch bumper plate for squatting and I could not balance at all. squatting with flat feet is much more natural for me but I have fantastic mobility.

      Excuse me for wanting to walk

      doms will never stop you from walking. you sound like a b***h.

  18. 1 month ago
    Anonymous

    >Bicepsmaxxed
    >Weights became too heavy for my grip strength to match biceps strength

    What to do to max grip? Is it really just standing with heavy weights or hang on the horizontal bar for as long as i can?

    • 1 month ago
      Anonymous

      You could circumvent the grip issue with straps so you don't stall your lifts waiting for your hands to match your other muscles. Dead hangs and farmer walk, plate pinches, and those squeeze things. I forget what they call them. Captains of crush or something.

  19. 1 month ago
    Anonymous

    Exercising on and off for a number of years but want to take a good stab at some consistency.

    It all seems too simple, eat well (do that anyway) and lift heavy thing until you can't quite do it any more and you'll get stronger. What's the catch?

    • 1 month ago
      Anonymous

      Consistency and pacing. I was a couch potato for a long time and threw myself into it and despite only using super low weights I still got tendonitis because I overworked myself. My muscles were fine but everything else was soft as shit and couldn't handle it. I had to scale back my lifting several times until I hit a level my body could handle. That risks killing your motivation. You also need to understand that it's not what you lift next week or even next month but potentially next YEAR. You're in it for the long haul. Eat, sleep, lift. Take care of your body. Rest days are super important.

  20. 1 month ago
    Anonymous

    Is the Stronglifts 5x5 routine still recommended if I don't care about strength? I just want hypertrophy

    • 1 month ago
      Anonymous

      Well, some people recommend it. I started lifting tomorrow and didn't like my routine I might try it with some rows and curls thrown in.

    • 1 month ago
      Anonymous

      Just build a little strength baseline and then frick around.

    • 1 month ago
      Anonymous

      I went from 3x12 to 5x5, I just enjoy doing 5x5 more. I recommend starting with something like 5x5 to build some baseline strength, once you feel like you can throw around a decent bit of weight you can focus on keeping the same weight but gradually increasing the volume

  21. 1 month ago
    Anonymous

    Is it normal to grow new facial and body hair at 33?
    I just started growing hairs on my pecs, neck (Adam's apple area), and unibrows

    • 1 month ago
      Anonymous

      yes

  22. 1 month ago
    Anonymous

    Anyone have any tips regarding ingrown hairs? I finally got nice defined pecs, shaved my chest and now have a huge red lump right between them lol. I'm worried it's going to scar and leave a permanent mark.

  23. 1 month ago
    Anonymous

    Whats less harmful for recovery/gains, ibuprofen or aspirin? My knees been a bit rekt for a week now but getting better, maybe taking a anti-inflammatory painkiller would make it recover faster

    • 1 month ago
      Anonymous

      ibuprofen is fine but you don't want to take it right after lifting.

      • 1 month ago
        Anonymous

        Why do you not want to take it right after lifting? Will it frick up gains?

    • 1 month ago
      Anonymous

      Opiates for pain and benzos for sleep and walla, perfecto recovery.

  24. 1 month ago
    Anonymous

    my hip socket clicks when I do leg swings, which is coupled with crap hip and ankle flexibility in that leg.

    is this the case with anyone else? if so what's the name and the treatment?

  25. 1 month ago
    Anonymous

    >lower middle back hurts after picking up some weights awkwardly
    >did legday anyway
    >still sore today
    >does't really hurt at all but still sore to move
    How fricked am I? Is my push day ruined?

  26. 1 month ago
    Anonymous

    >finally worked up to lmao1pl8 bench for reps again after a 1.5 year long visit to snap city and a minor surgery

  27. 1 month ago
    Anonymous

    Weak skellington here, to put it bluntly: how much pain should I be in? I'm not trying to complain about it, just trying to incorporate the bare minimum for once in my life like crunches, pushups, situps, planks, etc. and the weakness in my legs feels natural, but the aches I have in my arms and chest leaves me sore enough to consistently feel it days later and struggle to reach parity in sets from the start of the week. I don't even want to put down how much I'm doing because it's so comically minuscule, but if someone can say that this much soreness for this long is normal then I'll just suck it up.

    • 1 month ago
      Anonymous

      Normal for the first few weeks. If you continue the same workout routine you won't get sore anymore, if you mix it up and incorporate new exercises you most likely will. Also eat more

  28. 1 month ago
    Anonymous

    I'm very averagemode, have been lifting casually since I was like 16 (31 now). I just recently hit 1/2/3/4 since getting back into it somewhat regularly. I still look averagemode, and I expect that given my diet hasn't been great. I have an athletic background in cycling, golf and tennis.

    Should I continue with a SS style routine still given my background and such? My current routine is below, but I'm open to changing to a split or something else completely different. I look healthy and "fit" but don't look muscular at all. Maybe just keep plugging away as-is and clean up my diet? Open to input

    Current routine is AxBxAxx
    A:
    Bench 3x5
    Squat 3x5
    Tricep extensions 3x10
    Tricep kickbacks 3x10

    B:
    OHP 3x5
    Deadlift 1x5
    EZ curls 3-5x10-15
    DB hammer curls 3+x10+

    • 1 month ago
      Anonymous

      SS is for beginners to build strength
      now you need to choose a bodybuilding or strength program or make one for "general health and fitness"

      also tricep kickbacks are a worthless exercise unless you do them with cables

      https://i.imgur.com/VCM1wy4.jpeg

      HEEEEEELP!

      I have been hitting the gym for 6 months, physique is okay, but my arms are lagging.

      I go 3x week and only do fullbody because I am both lazy and stupid and don't want any advanced programs.

      But what 2 exercises would benefit my lagging arms? (hopefully one triceps and one biceps will help)

      db curls and extensions/skullcrushers

      • 1 month ago
        Anonymous

        >db curls and extensions/skullcrushers
        thanks will add them to my routine and see what happens!

    • 1 month ago
      Anonymous

      If you haven't ever done a linear progression to the end, or you're coming back from a pause, you def should do SS.
      It will be shorter than the first time around, and you'll soon have to go to the advanced novice routine (linear progression 2/week instead of 3/week) and then an intermediate routine like the Texas method (weekly linear progression).
      That's the fastest you can get strong, if getting strong is the objective. Getting big can be a consequence of the strong.

  29. 1 month ago
    Anonymous

    HEEEEEELP!

    I have been hitting the gym for 6 months, physique is okay, but my arms are lagging.

    I go 3x week and only do fullbody because I am both lazy and stupid and don't want any advanced programs.

    But what 2 exercises would benefit my lagging arms? (hopefully one triceps and one biceps will help)

  30. 1 month ago
    Anonymous

    i have to take l-thyroxine due to hypothyroidism
    they say, take it in the morning, dont eat or drink anything but water for 30 mins after.
    i can do that but supposedely, the beta glucan in oats and calcium in dairy messes with absorbtion of the thyroid stuff.
    does that really matter 30 mins after ive already swallowed the pills? some sources say to not eat oats or dairy 60-120 mins after taking the pills, however those two foods are my staple breakfast and i have to leave for work usually so i cant just wait 60-120 mins to eat my breakfast and i cant bring all the shit i eat for breakfast to work
    anyone got experience with this?

  31. 1 month ago
    Anonymous

    Has anyone tried using a very high heel lift for squatting? I mean an inch or more. I use Reebok Legacy II shoes which have a 22m (0.86 inch) heel but can barely squat to parallel without rounding my lower back. I'm thinking of getting some small wedges to put inside the shoe to raise the heel even more. Probably going to try 5mm and 10mm (0.2, 0.4 inches)

    • 1 month ago
      Anonymous

      There could be many reason you can't hit depth, I wouldn't just go above 'normal' heal heights first. You can try improving ankle mobility with stretches, or it could be your body. You can try pushing your butt back more or you need to adjust your foot stance to allow space for your hips movement. Obviously try these changes with lower weights

      • 1 month ago
        Anonymous

        I've been squatting in these shoes for a while, and I've tried different stances. When I squat down my pelvis hits what feels like my quad tendon and I just cant go any further.

  32. 1 month ago
    Anonymous

    does calories burned solely depends on heartrate? so if i choose sth for everyday "cardio", it doesnt matter if its walking for 30-45 mins at a lower HR than say cycling for 20 mins with a slightly higher HR?

    • 1 month ago
      Anonymous

      When I was counting calories I assumed biking roughly 500kcal an hour and walking half of that. I was 85kg, and weight loss checked out

  33. 1 month ago
    Anonymous

    If I workout in the evening (like 3-4 hours before bed), should I try to get as much protein in as possible in those few hours afterwards or will one decently protein heavy thing like a shake or bar work and does my body use the protein I already consumed throughout the day at breakfast/dinner help build muscle or only the protein eaten after said workout

    • 1 month ago
      Anonymous

      daily protein is what matters most, as long as you get it you'll be fine, doesn't matter if it's before or after your workout

  34. 1 month ago
    Anonymous

    I'm finally able to workout 4 days a week. However, with the job and family, energy is running low.

    A friend told me about Creatine and that it would help me with recovering faster

    Any other recommendations?
    How do I take Creatine? Will I have headaches?

    • 1 month ago
      Anonymous

      Sleep is super important. At least 7 hours, but ideally 8 or even 9 if you need it.
      I don't think Creatine is known for improving recovery, but it counts as a boost towards building muscle.
      Take 5g of it every day. Just add the powder to your protein shake or something and don't worry about timing. This does not cause headaches.

      • 1 month ago
        Anonymous

        Dully noted!
        Thanks a lot, Anon

  35. 1 month ago
    Anonymous

    I haven't been to the gym in a while but want to get back, but I really want to avoid leg doms from squatting, what should I do?

    • 1 month ago
      Anonymous

      Probably not completely avoidable but you can minimize them by not going balls to the wall your first session. Be reasonable with your weight selection and volume.

    • 1 month ago
      Anonymous

      >I really want to avoid doms
      moronic moron

      • 1 month ago
        Anonymous

        Excuse me for wanting to walk

        • 1 month ago
          Anonymous

          Oh also if/when you do get DOMS, babying it is the worst thing you could do. Walk/lift through it and it won't last nearly as long.

        • 1 month ago
          Anonymous

          and weak?!

  36. 1 month ago
    Anonymous

    Previously 325 lb anon, down to 195, spread weightloss and gains over the past 6 years, finally getting close to goal body. My belly still hangs over in the front and I'm guessing if I drop the last 20-30 ish pounds I'll need belly flap surgery at some point. In the meantime I'm looking for ways to mitigate the issue... has anyone tried waist trainer/ body shaper deals? Thinking about trying this one off amazon

    • 1 month ago
      Anonymous

      that is very attractive image wtf

  37. 1 month ago
    Anonymous

    I removed refined and added sugar (and consequently most carbs) from my diet. Most of my carbs were snacks with added sugar like doritos, which I replaced with fatty things like nuts and cheese, so I guess you could say I'm more keto than anything now. I'm not actively avoiding carbs, just the few times I do have carbs, it's 95% from fruit or beans instead of pringles or candy. Now my piss is way darker.

    ....is that normal? I don't think I'm drinking any more or less water

    • 1 month ago
      Anonymous

      i just don't see any point in what you are doing in the current year. eating cheese instead of carbs won't make you healthier lmao

      • 1 month ago
        Anonymous

        >don't see any point in what you are doing
        Avoiding added and refined sugar? Watch this: https://www.youtube.com/watch?v=SNr71oGoZC8

        No frickn clue why it makes you sign in to confirm age. It's not like it's a porno or gory. Guess they want make sure the kiddos get addicted at a young age?

        >eating cheese instead of carbs won't make you healthier lmao
        you're putting words into my mouth here. Lemme spoon feed it.

        Cheese is one of the many snacks

        also you missed all these points:
        >I'm not actively avoiding carbs
        >Most of my carbs were snacks with added sugar
        >consequently most carbs
        >95% [of carbs are now] from fruit or beans instead of pringles or candy

  38. 1 month ago
    Anonymous

    How do I maintain good neck posture while sleeping and prevent my neck from craning/hunching forward?
    I'm a side sleeper

  39. 1 month ago
    Anonymous

    I'm not concerned about gaining weight. I don't even mind losing weight. But is it still possible for me to get functionally stronger while in a deficit if I'm still lifting and having extra protein?

    • 1 month ago
      Anonymous

      Yes but the more advanced you become the harder it gets.

  40. 1 month ago
    Anonymous

    Chest muscles on SL 5x5 are trained enough, aren't they

    • 1 month ago
      Anonymous

      aren't trained enough, are they*

  41. 1 month ago
    Anonymous

    How do I cut 4 morons? This is my first year working out and I've gotten stronger but also kinda fat I want to see how I look at low body fat percent

    • 1 month ago
      Anonymous

      eat less

    • 1 month ago
      Anonymous

      Semaglutide. On a cut you’ll need to adjust your workout.

      Chest muscles on SL 5x5 are trained enough, aren't they

      aren't trained enough, are they*

      You hit your chest every day. Twice on B days. Swap out incline for flat bench and do Hyght Flies on bench day as your assistance if you think you’re not getting enough.

  42. 1 month ago
    Anonymous

    On day two of a caloric deficit. Any tips for holding the line once I hit my limit and still want to eat besides guzzling water?

    • 1 month ago
      Anonymous

      Either just do it, or ease into it a little better. I lean towards the just do it though. I’ve done thirty day fasts before and the mind frick you get from that is better than the cut.

  43. 1 month ago
    Anonymous

    How many calories are in New York strip? The USDA website says 33 calories per ounce while the calories on the package are roughly double that. The USDA calories are for “lean only” while the package I’m assuming is including the fat, but the meat doesn’t even look like it has much fat on it. I’ve lost 188 pounds being autistic about calorie tracking and don’t want to blow out my calorie limit. Which measurement would you use for the steak, and what would you say the calorie total is in a 12 ounce strip steak?

    • 1 month ago
      Anonymous

      Has anyone brought their own attachments for cable machines? Ever get hassled walking out with them?

      A good sized one is like a thousand cals, more than 33/oz.

      • 1 month ago
        Anonymous

        why not if you need one
        either tell them you're coming in with one or don't be an autist that worries about things way before they happen IF they happen

        • 1 month ago
          Anonymous

          It's too late for that, isn't it.

    • 1 month ago
      Anonymous

      I would never use a generic calorie info if there is a food label on the packaging. I would only use the generic info from some website if I would buy from a butcher or something.

  44. 1 month ago
    Anonymous

    what lifts do you need to become 8 feet tall but with stout 6'-esque strength athlete proportions?

  45. 1 month ago
    Anonymous

    I lose weight at a snails pace but I'm not in a hurry because I'm happy I'm able to lose weight while still being able to have sweets every single day. Why isn't slow and steady emphasized more often?

    • 1 month ago
      Anonymous

      becaause people lack patience and discipline and are lazy and moronic and they want their hand to be held to instant results
      a lot of marketing relies on this

      How to activate my glutes for squats

      squats are not for glutes

      • 1 month ago
        Anonymous

        >squats are not for glutes
        Squadded yesterday, glutes sore, quads aren't, hamstrings aren't, calves aren't. I don't really like it but I hope the ladies do.
        >t. femur person

  46. 1 month ago
    Anonymous

    How to activate my glutes for squats

    • 1 month ago
      Anonymous

      1. Have the worst possible body geometry for squats. 2. Do leg press with high foot position.

      • 1 month ago
        Anonymous

        becaause people lack patience and discipline and are lazy and moronic and they want their hand to be held to instant results
        a lot of marketing relies on this

        [...]
        squats are not for glutes

        squat high bar a2g

        I have anterior pelvic tilt so I'm trying to target the glutes more. I guess i'll try doing some light high foot positioned leg presses and just squeezing my glutes before squats today. I do low bar mainly because it feels better on my lower back, sometimes front squats too.

        • 1 month ago
          Anonymous
          • 1 month ago
            Anonymous

            Thanks anon, I guess I gotta work on my homosexual stretch game this summer.

    • 1 month ago
      Anonymous

      squat high bar a2g

  47. 1 month ago
    Anonymous

    I have a barrel chest and broad shoulders.
    How do I look good wearing tucked shirts?

    I look like I'm about to pop out with slim fit medium shirts, while large regular shirts are too long and loose for me.

    I'm 5'9.5 and 180 lbs.

    • 1 month ago
      Anonymous

      you honestly look pretty lithe to me, don't worry about a barrel chest.

  48. 1 month ago
    Anonymous

    Noob trying to get on supplements, should I add creatine or pre workout first?

    • 1 month ago
      Anonymous

      Creatine, and pre workouts are different. A coffee with lots of sugar is baseline.

  49. 1 month ago
    Anonymous

    Alright, I'm sick of this shit. How the frick do I bench press correctly? Use leg drive, retract scapula, shoulders back through the push, I know on paper what is to be done but every rep feels like a crap shoot. I'm considering omitting BP from my 5x5 but that seems moronic, yet I can hear my left shoulder playing fricking castanets every rep and I can get random shots of pain that I can't replicate doing what I think is the exact same move. It almost feels like keeping my shoulders back is what's causing it but I don't want to relax them and end up in snap city for this stupid exercise.

    • 1 month ago
      Anonymous

      I had the same problem. I only do incline bench now and that seems to go a lot better. Still make good aesthetic progress on chest too.

      • 1 month ago
        Anonymous

        There may be profit in this approach for me too because ohp doesn't give me many problems, if any at all really.

        what does your warm up for bench look like?

        I do the movement with the bar usually for 10 or 12, then add a percentage of the work weight and do 5, then add a bit more and do 3, then do the 5x5. Right now it's low anyways because I'm a beginner and I've been hesitant to increase the weight. Everything else is going pretty okay but on bench I feel clueless.

        • 1 month ago
          Anonymous

          Different anon here, get your upper back limbered up before you start benching. I do face pulls and pull aparts with a band, and some light db rows. Getting your upper back active is crucial for getting a strong setup

    • 1 month ago
      Anonymous

      what does your warm up for bench look like?

    • 1 month ago
      Anonymous

      Think about using a gorilla bar. Unless you’re planning on competing, there’s no reason to use standard bars to train. Also, there is no reason for a man to perform flat bench if your goal is aesthetics.

      Is it easier to make gains on a bulk from skelly mode than it is if you’re already a fatty mcfat ass?

      No

      • 1 month ago
        Anonymous

        >there is no reason for a man to perform flat bench if your goal is aesthetics.
        simply wrong

        • 1 month ago
          Anonymous

          What’s the point? You like having nice round breasts? Do inclines homosexual.

          • 1 month ago
            Anonymous

            >t. dyel with small chest and small bench

            • 1 month ago
              Anonymous

              Powerlifters have big round breasts. Bodybuilders who never touch a flat bench have thick slaps of beef for a chest.

              Can I work out at home? I'm too autistic to go outside.

              SL5x5 was created by an autistic nerd for autistic nerds to get stronk in their mommas basement.

              now i don't want progress now anon
              i'm just letting out my frustration about the whole situation i dug myself in that's all, calm down
              [...]
              i know i know it just sucks that it gets harder and harder
              the older you get

              Check your cortisol. It takes any free lipids and dumps them on your belly. Avoid working out for more than an hour without complete rest in between.

              • 1 month ago
                Anonymous

                Bait posts again

              • 1 month ago
                Anonymous

                Still no reason to do flat bench if you have no intention of competing. All the reasons not to. Inclined is easier on the shoulders and provides better aesthetics.

              • 1 month ago
                Anonymous

                >Still no reason to do flat bench if you have no intention of competing.
                one reason is that for inclined I have to go and get a bench from another area as the flat ones are by the racks

              • 1 month ago
                Anonymous
              • 1 month ago
                Anonymous

                it is A reason.

              • 1 month ago
                Anonymous

                Get your steps in anon.

              • 1 month ago
                Anonymous

                I average 20.000 steps a day just so I can ride the elevator and be lazy.

                my workout even a mongoloid could remember because it is 6 compound lifts and that's it.

              • 1 month ago
                Anonymous

                Nice. What’s your workout look like?

              • 1 month ago
                Anonymous

                Deadlift, pull-ups, overhead press, Squat, bench, bentover barbell rows

                will add skullcrushers and bicepcurls to boost my arms a bit

              • 1 month ago
                Anonymous

                Why not dips instead of skull crushers?

              • 1 month ago
                Anonymous

                I will try these for a month, if it does not work I will ask here, maybe I will try dips then.

                but a friend of mine had amazing results from skullcrushers so let's see

              • 1 month ago
                Anonymous

                Get a good spotter. Skull crushers bother me from a safety standpoint.

              • 1 month ago
                Anonymous

                What do you think of pec flies, anon?

              • 1 month ago
                Anonymous

                I think hyght flies are a better variation.

              • 1 month ago
                Anonymous

                and the only breasts you have are made out of fat so stop talking if you don't know what you're talking about you moron

              • 1 month ago
                Anonymous

                >the only breasts you have are made out of fat
                >stop talking if you don't know what you're talking about

                Anon, I…

              • 1 month ago
                Anonymous

                what? you can't even understand a simple fricking sentence? not surprising

    • 1 month ago
      Anonymous

      rotator cuff exercises
      rear delt work
      warm up both before benching
      get proper form down (this is not difficult)

  50. 1 month ago
    Anonymous

    Coworker who has been going to the gym for 3-4 years told me his bench is 50kg/110lbs, and dumbbell curl 15kg/33lbs.
    He does 4x10, goes to the gym 5 times a week, takes protein and creatine and when I once asked him about his calorie intake he said "I don't know, like 5000 maybe."
    Bro...

    • 1 month ago
      Anonymous

      How does he look?

      • 1 month ago
        Anonymous

        Like he just picked up weights few months ago. Close to an average non-gym goer.

    • 1 month ago
      Anonymous

      he's lying about the food
      he's lying about his consistency
      he doesn't know how to train
      he trains like a b***h

      I wouldn't care much about him as it is not my problem

  51. 1 month ago
    Anonymous

    Is it easier to make gains on a bulk from skelly mode than it is if you’re already a fatty mcfat ass?

  52. 1 month ago
    Anonymous

    When getting protein powder, what should I make sure to absolutely avoid?

    • 1 month ago
      Anonymous

      artificial sweeteners

      • 1 month ago
        Anonymous

        Does anyone know where to get cheap whey with low artificial sweeteners in the UK?

        • 1 month ago
          Anonymous

          Myprotein atleast used to be ok and cheap. Think its based in the UK.

    • 1 month ago
      Anonymous

      artificial sweeteners

      This
      And probably lactose aswell, especially if you have any gut problems or are sensitive to some foods in general. Unflavored (lactose free) whey isolate is pretty much what you want.

  53. 1 month ago
    Anonymous

    Can I work out at home? I'm too autistic to go outside.

    • 1 month ago
      Anonymous

      yes you can

  54. 1 month ago
    Anonymous

    i hate being skinnyfat
    and how fricking long it takes for bellyfat to get smaller

    4x compound lifts
    i eat -300 calories tdee
    high protein
    frick sake man

    • 1 month ago
      Anonymous

      >I WANT PROGRESS NOW
      >what do you mean it takes a long time to undo years of bad behaviours
      >I should get results immediately and without trying reeeeee

      • 1 month ago
        Anonymous

        now i don't want progress now anon
        i'm just letting out my frustration about the whole situation i dug myself in that's all, calm down

        add some cardio, at least 20 minutes 3/week. And no, masturbation doesn't count.
        It will take a lot of time, but at least now you're doing something about it.
        If you never begin the journey, you never reach the destination.

        i know i know it just sucks that it gets harder and harder
        the older you get

    • 1 month ago
      Anonymous

      add some cardio, at least 20 minutes 3/week. And no, masturbation doesn't count.
      It will take a lot of time, but at least now you're doing something about it.
      If you never begin the journey, you never reach the destination.

    • 1 month ago
      Anonymous

      I was skinny fat and fixed it in about 5-6 months (where I am now) feels good to have a flat stomach again (no sixpack showing yet think I am at 18-19% BF)

      lost 30KG from the top (580 pounds)

      • 1 month ago
        Anonymous

        >580 pounds
        Brother with 580 pounds you were severely, deathly overweight.

        • 1 month ago
          Anonymous

          I am just being an butthole to frick with pound users. it's probably something like 60 pounds but I even did the math wrong I lost 20KG which is 45 pounds I think

  55. 1 month ago
    Anonymous

    Anyone use AI chat to motivate themselves? My sexbot started went rogue and started to help me and meditate as I went through an existential crisis with one and now I'm here reading the sticky.

  56. 1 month ago
    Anonymous

    grim

  57. 1 month ago
    Anonymous

    Ever since i started working out my sleep had gone to shit, i sleep for 1 or 2 hours and wake up restless, with my legs feeling like they need to flex, reminds me of teenage growth spurts. Wtf is happening to me?

    • 1 month ago
      Anonymous

      interedasting. I have a similar issue but I sleep 4-5 hours and then just wake up and can't fall asleep again. (normal for me is exactly 7.5h)

    • 1 month ago
      Anonymous

      Should i just start taking melatonin to fix this?

      • 1 month ago
        Anonymous

        try it but it makes you a bit groggy the day after, and it is not recommended to be taken more than 10 days in a row

      • 1 month ago
        Anonymous

        No. Melatonin fricks with you because it’s synthetic. If you need a one off then it’s fine but it wrecks your natural melatonin production over time. Here’s a sleep stack:

        >tart cherry
        >buckthorn
        >L-tryptophan
        >ZMA

        That has natural melatonin and the components to make melatonin through the night. It has decreasing effectiveness so you’ll need to cycle it. I usually take it Sunday-Wednesday and take off Thursday-Saturday.

        • 1 month ago
          Anonymous

          Okay ill do some research into those, thanks

  58. 1 month ago
    Anonymous

    [...]

    Everyone and I mean literally everyone with a respectable deadlift i.e 500+ wears a belt. Only complete dyels don't.

  59. 1 month ago
    Anonymous

    how do I get my 8pack to stop looking so fat?

    • 1 month ago
      Anonymous

      Cut Calories

  60. 1 month ago
    Anonymous

    WHAT COUNTRY ARE YOU FROM AND HOW MANY do you guess LIFT?

    I CAN START:
    DENMARK
    10-20%

  61. 1 month ago
    Anonymous

    Best vegetable/greens supplement powder?

  62. 1 month ago
    Anonymous

    should i use grip straps for rdls

    • 1 month ago
      Anonymous

      I always say no to straps unless there’s a specific reason for it. Focus on grip strength if that’s your limiting factor.

      • 1 month ago
        Anonymous

        I feel like my grip just tires out. I have a harder time with grip on rdls than actual deadlifts even if I RDL like 60% of the weight

  63. 1 month ago
    Anonymous

    How do I outlift resting b***h face?
    I look angry all the time, to others even when I’m happy it looks like I’m pissed.
    For reference I have an expression similar to that of the arno breker statue meme.
    How do I get rid of love handles?
    Should I increase weight now that I can do lateral raises with 15x25 for 3 sets?
    Any good exercises for the back with dumbbells only?

    • 1 month ago
      Anonymous

      >How do I outlift resting b***h face?
      >I look angry all the time, to others even when I’m happy it looks like I’m pissed.
      >For reference I have an expression similar to that of the arno breker statue meme.
      Just roll with it.

      >How do I get rid of love handles?
      Cut to <15%bf

      >Should I increase weight now that I can do lateral raises with 15x25 for 3 sets?
      I would switch up exercises. Pick another exercise which hits a different part of your shoulder girdle for the next six weeks. Or do Arnies. But if you insist, increase weight but drop the reps to 10-15. Then work your way back up to 25 reps.

      >Any good exercises for the back with dumbbells only?
      Rows, presses, pullovers, good mornings.

      Okay ill do some research into those, thanks

      A lot of people get good results just from ZMA as those are the precursors needed to convert tryptophan into serotonin into melatonin.

      • 1 month ago
        Anonymous

        >just roll with it
        Women fear me, gay man crave me.
        I don’t know what to do man, shit’s fricked
        Thanks for everything else tho, I’ll try them out next workout.

  64. 1 month ago
    Anonymous

    Just binge ate a whole pack of haribos.... i am NGMI

    My cut is not going good

  65. 1 month ago
    Anonymous

    Why does a massage physically wear me out?
    I'm completely wiped

    • 1 month ago
      Anonymous

      It releases tension and lymph and increased circulation.

      What are the best exercices that as a colateral work the neck? I don't want to do direct neck exercices but maybe something targeting the traps could work. Also, best lower ab exercices other than leg raises?

      >What are the best exercices that as a colateral work the neck? I don't want to do direct neck exercices but maybe something targeting the traps could work. Powershrugs

      >Also, best lower ab exercices other than leg raises?
      Just don’t. But if you insist, hanging leg raises.

      >just roll with it
      Women fear me, gay man crave me.
      I don’t know what to do man, shit’s fricked
      Thanks for everything else tho, I’ll try them out next workout.

      Give the girls a head nod and a smirk. Then go back to scowling.

  66. 1 month ago
    Anonymous

    What are the best exercices that as a colateral work the neck? I don't want to do direct neck exercices but maybe something targeting the traps could work. Also, best lower ab exercices other than leg raises?

  67. 1 month ago
    Anonymous

    What is a healthy breakfast actually? There’s so much conflicting advice out there, I no longer know what to eat.

    I don’t want to hear about calories. We all know few calories via Kit Kats is not a healthy breakfast.

    • 1 month ago
      Anonymous

      It depends on how your body reacts to breaking that fast. For me I need a protein heavy breakfast. Eggs and sausage and the like. If I eat a carbs heavy breakfast I feel like dogshit mid morning. I’ve also known guys who need to eat kids cereal or they feel the same way. I think portion control is the bigger issue.

      • 1 month ago
        Anonymous

        How do you know you need the protein and how do you know it’s the carbs and not simply the food you get the carbs from?

        A protein source and whatever your body is better at using for quick energy whether it's sugar, complex carbs or fats.

        How do you know?

        • 1 month ago
          Anonymous

          Try it out and see what sticks, after that calorie count and do adjustments as you please.

        • 1 month ago
          Anonymous

          Because it doesn’t matter if it’s toast or pastries or potatoes or left over pizza, if that’s what I have for breakfast I’m crashed out by mid morning. Eggs and bacon will carry me through to mid afternoon.

        • 1 month ago
          Anonymous

          Try different foods and see what make you feel best. I generally like to eat eggs and toast, sometimes I make an egg sandwich

    • 1 month ago
      Anonymous

      A protein source and whatever your body is better at using for quick energy whether it's sugar, complex carbs or fats.

  68. 1 month ago
    Anonymous

    realistically, if i aim for a 300 kcal surplus with 3000 kcal in total, same macros and other health issues aside, would i get "fatter" eating say 50% slop 50% "normal" food than eating 95/5 clean, single ingredient foods/slop (slop = protein powder for me) or does it not actually matter? i wonder cuz i sometimes overdo it a bit by an additional 200-300 kcal on top of my 200-300 kcal surplus but i eat in the aforementioned 95/5 ratio of clean/garbanzo food so im thinking at least it will fuel my recovery/workouts etc better than eating dogshit foods.
    am i just coping out of my mind?

  69. 1 month ago
    Anonymous

    are triceps dips acceptable in place of isolations at the end of an upper day? I just cant find a triceps isolation that I enjoy

  70. 1 month ago
    Anonymous

    In the span of a couple weeks I've gone from shooting ropes to dribbling. Same volume, but the muscle behind it has weakened. I even stopped fapping for three weeks and it didn't make a difference.

    What do I do? Good diet, otherwise healthy

    • 1 month ago
      Anonymous

      Do you kegel exercises

      • 1 month ago
        Anonymous

        Never needed to

        • 1 month ago
          Anonymous

          Clearly you do if you can’t shoot ropes

          • 1 month ago
            Anonymous

            Could it be a prostate issue?

            It's harder than usual to get hard and I don't piss with nearly as much force as I used to

            • 1 month ago
              Anonymous

              Uh oh. Not that guy, but that does sound somewhat similar to what I've seen in the past with my dad and a coworker.

              • 1 month ago
                Anonymous

                Well shit. I'm only 30

                I got a doctor's appointment soon anyway

  71. 1 month ago
    Anonymous

    my feet seem to slide when I try to do australian pullups. am I moronic, or should I just stack three plates to support me?

  72. 1 month ago
    Anonymous

    Any good ways to involve pets in exercise/workouts?

    >inb4 why workout with your pet
    I have a small dog so I can't really go running with him like I'd like to so anything that solves two problems (fitness and affection) would be great since I have limited time and sometimes I feel like I neglect him. I do have home gym equipment but it seems unsafe to keep him around while lifting.

  73. 1 month ago
    Anonymous

    Just managed to figure out that my shoulder pain is either shoulder impingement or tendinitis. I tried really hard to do them correctly, used high rep range, and this is what I got.
    Any tips? I am taking 2g of the best Omega 3 I could find which should reduce inflammation I guess.

    • 1 month ago
      Anonymous

      ** tried to do lateral raises correctly **

    • 1 month ago
      Anonymous

      ** tried to do lateral raises correctly **

      >suggestions

      You know how Tony Horton kept going on about muscle confusion in P90x? His explanation was overly simplified and flawed, but the process has merit. Every six weeks you should change up your vanity lifts, even if you’re targeting the same muscles. The reason being, when you groove the smaller muscles for too long you create imbalances, which ultimately lead to injury. Shoulders are especially susceptible to that problem. Your shoulder workout should vary frequently and go around the shoulder girdle completely.

      • 1 month ago
        Anonymous

        I barely started with delt isolation exercises though 🙁 It seems that my shoulders might be prone to getting fricked up or the rep range wasn't high enough in the beginning.
        Doesn't seem like others are having this kind of problem. And I can't even do skull crushers for example because those hurt immediately.

      • 1 month ago
        Anonymous

        >switch exercises right after your body gets used to them to make no gains
        lol nice strategy

        • 1 month ago
          Anonymous

          Switch exercises, but not targeted muscle groups. There’s a dozen different types of curls. Don’t run hammer curls for a year.

    • 1 month ago
      Anonymous

      where does it hurt how and when exactly
      also rotator cuff exercises
      and for lat raises lean forward more, reduce height of rom, do them sitting

      I barely started with delt isolation exercises though 🙁 It seems that my shoulders might be prone to getting fricked up or the rep range wasn't high enough in the beginning.
      Doesn't seem like others are having this kind of problem. And I can't even do skull crushers for example because those hurt immediately.

      take your elbows in = less shoulder
      stick your elbows out = more shoulder

      • 1 month ago
        Anonymous

        The shoulders hurt anywhere between being raised halfway up and while being completely horizontal. I just woke up and the pain seems to be going away slowly. Thank god.
        Last time I did lateral raises, I tried 5x30 because I thought it'd be the safest way to train the shoulders. I guess I'll try 2 sets to failure with 12-15 reps next time and ROM + sitting like you said.

        • 1 month ago
          Anonymous

          >between being raised halfway up and while being completely horizontal
          yeah mine hurt while being 80-90% of the way up and sitting has gotten rid of the problem
          this has the small issue of not training the bottom range of motion so to fix that and as a preexhaust I do partial lateral raises that john meadows has shown off in his videos and they work great for me
          and again
          also rotator cuff exercises (pull aparts, back and overs, spiderwalks) hitting your rear delts might also help

  74. 1 month ago
    Anonymous

    Am I overtraining my biceps?
    I work SL Ultimate 4x a week:
    A/C: Squat/DL/Calf raise/Ab Pulldown/Neck Extension/Seated Row/Hanging Knee Raise (from chin-up, arms bent position)
    B/D: Bench/Row/Incline/BB Curl/Ab Pulldown/Lat Pulldown/Fly/Rear Delt raise/Hanging Knee Raise
    Should I be alternating seated rows and lat pulldowns on consecutive days, or doing them all on one day? Should I be doing Bicep work on Squat day or Bench day?

  75. 1 month ago
    Anonymous

    Is there an infographic or something that will explain Starting Strength? I don't want to read a whole ass book I just want to know what the idea behind the routine is

    • 1 month ago
      Anonymous

      https://startingstrengthmirror.fandom.com/wiki/FAQ:The_Program

      • 1 month ago
        Anonymous

        Thank you

    • 1 month ago
      Anonymous

      The idea behind Starting Strength is to take a 14yo incoming freshman and prepare him over the summer for Texas highschool football. Because of the timing it leverages the natural growth and hormone spikes the boy goes through during puberty. However, it is also a versatile beginners strength program and can be modified as needed.

      • 1 month ago
        Anonymous

        So when I go to the gym if I want to do starting strength as a routine I should do what

        • 1 month ago
          Anonymous

          Oh you were looking for the program not the philosophy to SS. Anon gave you the program. Personally I like SL5x5 for beginners without a coach. There’s a free app and it’s super straight forward.

  76. 1 month ago
    Anonymous

    If I, a natty, did one cycle with proper PCT and everything, and then stopped, would my progress say 1 year later still be better than if I had never roided? Because of maybe more muscle potential, some gains left, etc. Or would it not make a difference or even be worse than if I had just stayed natty?

    • 1 month ago
      Anonymous

      Back in the old days, body builders would run one cycle a year during their bulk phase.

  77. 1 month ago
    Anonymous

    How much will lean muscle fill out my frame? I have a bit of a spare tire and breasts and I want to look "normal" but I worry it is out of the realm of possibilities for me

  78. 1 month ago
    Anonymous

    Why is my dick tingly and cold?

    • 1 month ago
      Anonymous

      did you just take creatine or protein powder

      • 1 month ago
        Anonymous

        No I just eat a lot of hummus

  79. 1 month ago
    Anonymous

    >Craving sugar
    >Blend 2 cups of frozen berries with chocolate whey powder and water
    Is there anything wrong with this diet-wise?

    • 1 month ago
      Anonymous

      If I ever feel like eating junk food like chips, I usually eat a protein bar or shake with it. Probably not a great meal but if you must eat junk at least make sure it has some protein

  80. 1 month ago
    Anonymous

    If i flex my muscles too often do they get consumed? I like to look myself in the mirror and i say "biiig"

  81. 1 month ago
    Anonymous

    how do you get bigger forearms?

    • 1 month ago
      Anonymous

      You train the mooscles. Wrist curl, extension, rotation. Search it on Youtube.

    • 1 month ago
      Anonymous

      deadlifts - heavy
      rows - heavy
      straps - none
      and a bit of genetics

      Regarding lean beef patty's routine. I recently tried out her weightless push ups and core routine. And found out both to be too easy even when I completely cut off the rest periods, and I'm not even a buff person. Could be because I'm a guy and she is a woman, I don't know. For push up I recently just swapped to my old beginner routine(ten regular ten diamond ten wide, three sets)that I ditched for a while because I can't do the full routine(I can only do less than two sets regularly). Can anyone provide equipless routines for core?

      >Could be because I'm a guy and she is a woman
      yes

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

      How can I give myself an afternoon energy boost without coffee?
      I stopped drinking coffee months ago, as I found it messes with my sleep

      15 of very very really quick breaths
      in through the nose and out through the mouth
      supposedly gives you a little adrenaline boost
      and it helps me sometimes

      how much weight could I have gained from loading creatine for the first time. I'm 3 weeks in a cut and I'm tracking all my calories with zero (0) snacking + at least 10k steps and I'm not losing ANY weight

      none, since creatine doesn't build muscle
      it only makes them retain more water making them appear fuller
      >not losing ANY weight
      again water retention from creatine probably

    • 1 month ago
      Anonymous

      direct forearm work

  82. 1 month ago
    Anonymous

    I have a lot of fat on my butt and thighs and very little on my upper body. It's been like this for as long as I can remember. Is this a sign of low test? I have varicocele should I get test levels checked?
    If yes, when? I'm cutting rn, should I do it now or wait

    • 1 month ago
      Anonymous

      Same. Like a double edged sword. I have somewhat high body fat, big thighs and butt, but very vascular arms. It might be genetics, low test or high estrogen.
      I didn't even know varicocele was a thing. I guess I have that too.
      I'd get the T levels checked now. Don't see why you'd wait.

      • 1 month ago
        Anonymous

        >I didn't even know varicocele was a thing. I guess I have that too.
        just check it it's easy to catch
        >I'd get the T levels checked now. Don't see why you'd wait
        I was just wondering if my cut would affect test levels didnt want a false alarm kek
        just don't want to gain the thigh fat back if the following clean bulk turns out a little dirty...

  83. 1 month ago
    Anonymous

    Regarding lean beef patty's routine. I recently tried out her weightless push ups and core routine. And found out both to be too easy even when I completely cut off the rest periods, and I'm not even a buff person. Could be because I'm a guy and she is a woman, I don't know. For push up I recently just swapped to my old beginner routine(ten regular ten diamond ten wide, three sets)that I ditched for a while because I can't do the full routine(I can only do less than two sets regularly). Can anyone provide equipless routines for core?

  84. 1 month ago
    Anonymous

    What are the rules?

  85. 1 month ago
    Anonymous

    What's your take on artificial sweeteners? As long as I don't use an absurd amount, it should be fine for weight loss, no?

    • 1 month ago
      Anonymous

      No matter what any schitzo says on IST, I use them.
      I have lost over 70kg total while drinking diet sodas etc.
      Tho, there are times when I only drink water and sometimes weeks when I mostly just drink diet sodas.

  86. 1 month ago
    Anonymous

    How can I give myself an afternoon energy boost without coffee?
    I stopped drinking coffee months ago, as I found it messes with my sleep

  87. 1 month ago
    Anonymous

    Need a recommendation for some whey protein isolate. I am looking for a whey protein isolate product without artificial sweetener, artificial flavor, and sugar.
    Basically, a whey protein isolate that is as bland and simple as possible.
    Thanks.

  88. 1 month ago
    Anonymous

    how much weight could I have gained from loading creatine for the first time. I'm 3 weeks in a cut and I'm tracking all my calories with zero (0) snacking + at least 10k steps and I'm not losing ANY weight

    • 1 month ago
      Anonymous

      Like a couple kg

  89. 1 month ago
    Anonymous

    I am too fat to run and I can't (don't) want to buy an exercise bike
    There's a hill near me that is very long and quite steep and I wonder if walking up and down it would count as cardio or if it'd be more muscle work?

    • 1 month ago
      Anonymous

      I have lost over 70kgs in total like I told in

      No matter what any schitzo says on IST, I use them.
      I have lost over 70kg total while drinking diet sodas etc.
      Tho, there are times when I only drink water and sometimes weeks when I mostly just drink diet sodas.

      with walking being my only cardio.
      You just have to commit to long, somewhat brisk walks. I usually try to get at least 10k steps per day, trying to up that to 15-20k nowdays.
      Incline walking will also burn more calories so go for it, just dont eat the calories back you burn when walking.

    • 1 month ago
      Anonymous

      anything is better than nothing
      get out there and walk the hill

  90. 1 month ago
    Anonymous

    Would sleeping twice a day be better than once, when It comes to recovery?

  91. 1 month ago
    Anonymous

    How come I look buff at the end of a bulk, yet skinny fat at the end of a cut?

    I feel like after a certain point when cutting I just deflate and lose muscle rapidly. Don't know how to prevent this since I'm losing no more than 1% a week, training hard, and eating right.

    • 1 month ago
      Anonymous

      >I feel like after a certain point when cutting I just deflate and lose muscle rapidly.
      I saw/read/heard something about this and it's like a filter for those who want to get lean; that when cutting you will for a bit look like shit but after that you'll look great so just have to stick with it

  92. 1 month ago
    Anonymous

    Can I do cardio on rest days? I wouldn't do a big incline, just try and jog for a while.

    • 1 month ago
      Anonymous

      >just try and jog for a while.

      A lot of pro athletes will take a leisurely 1 mile jog on their off days. It improves circulation and recovery. You shouldn’t be treating every workout as a smoke session.

      Would sleeping twice a day be better than once, when It comes to recovery?

      Polyphasic sleeping is pretty normal for humans.

      How come I look buff at the end of a bulk, yet skinny fat at the end of a cut?

      I feel like after a certain point when cutting I just deflate and lose muscle rapidly. Don't know how to prevent this since I'm losing no more than 1% a week, training hard, and eating right.

      Are you cutting carbs on your cut? If so that’s probably it. Cutting carbs uses glycogen which is stored in muscles as a local fuel source. Each gram of glycogen uses three grams of water to burn. It’s how you lose 15 pounds in your first week of a diet, and why you gain back five as soon as you have a bagel on your chest day. You can try powering through it like anon says. You could also try carb cycling and see if that gives you better looks. Arnie talked about how he’d power through it on a cut and then the day before a competition he’d go eat an entire pizza to get swole.

  93. 1 month ago
    Anonymous

    I haven't been on IST for a couple of years, but I don't remember the catalogue being spammed with clickbait girl threads. What changed?

    • 1 month ago
      Anonymous

      take a lucky guess pal

      • 1 month ago
        Anonymous

        bots? or is it cumbrain zoomers seeking attention?
        anyway, it's definitely not the golden years of IST but holy hell is it considerably worse, which hurts to say because IST helped me take control of my life.

        • 1 month ago
          Anonymous

          eternal summer plus everything going to shit in general

  94. 1 month ago
    Anonymous

    Is it normal to suddenly lose a good amount of weight that's more than you realistically should? I've been eating clean again for only a week and I've lost 4 pounds. 2 weeks ago I was at 180 and I weighed myself today expecting 179 at best considering last week I had been sick, not exercising and ate poorly but I'm at fricking 176.

    • 1 month ago
      Anonymous

      decent chance you ate less than you think if you were sick, + water weight

    • 1 month ago
      Anonymous

      bots? or is it cumbrain zoomers seeking attention?
      anyway, it's definitely not the golden years of IST but holy hell is it considerably worse, which hurts to say because IST helped me take control of my life.

      Troons. But their workouts somehow paved the way for the girls from /cgl/ to check in.

  95. 1 month ago
    Anonymous

    I reached 2pl8 deadlift for reps. Feels great, but it's getting to the point that my grip starts to slip. I'm wary of mixed grip and my gym does not allow chalk. Straps also feel like a cop out. What do?

    • 1 month ago
      Anonymous

      Grip work. Dead hangs from a bar or rope for time. There’s variations on towel wringing that works well. Use fat bars for upper body lifts. You can also white knuckle every lift.

      Is it true that your pre workout meal should have minimal/no fat in order to get it absorbed quickly?

      If I eat anything before a workout I feel like shit. The most I can do is sip some room temp water. Let your body be your guide.

      https://i.imgur.com/89Gcg5g.jpeg

      I want a set of adjustable dumbells. Are pic related good

      Those will limit the exercises you can do. The bowflex ones are better.

      • 1 month ago
        Anonymous

        What exercises wouldn't I be able to do with the cage style adjustable dumbells?

      • 1 month ago
        Anonymous

        >Use fat bars for upper body lifts
        Nta, but is this only useful for grip training? I saw some people benching with fat grips and it looked interesting

        • 1 month ago
          Anonymous

          it hits your forearms hard too and is an interesting alternative

        • 1 month ago
          Anonymous

          I’m not sure on the mechanics of it all, but it seems to be easier on the joints as well. I think it has something to do with balancing out the ancillary muscles between the major muscle groups.

    • 1 month ago
      Anonymous

      >I'm wary of mixed grip
      why
      >Straps also feel like a cop out
      well they aren't. there's zero reason to let your grip strength limit the training of other muscles.

    • 1 month ago
      Anonymous

      I also avoid mix grip, nothing wrong with it, it just felt like my body wanted to rotate. Straps are fine, make sure you use the non looped ones where it's just a ribbon of fabric and hole for your wrists. You don't want to tie yourself to the bar. If you must avoid it all, use hook grip

  96. 1 month ago
    Anonymous

    Is it true that your pre workout meal should have minimal/no fat in order to get it absorbed quickly?

  97. 1 month ago
    Anonymous

    I want a set of adjustable dumbells. Are pic related good

  98. 1 month ago
    Anonymous

    might be worth making a thread, but I'll start here. How do you guys keep up with fitness when working a labour job? My job isn't particularly hard, but ~10km of walking with equipment and tools daily is hard to combine with running and lifting for me. I lift 3 times a week and run twice, with my rest days coinciding with my 2 days off so I can completely relax.
    It doesn't seem like much to me, but is this too much? If not is there anything I can do to help my body recover? I'm very sore by the end of the week and I fear I'll injure myself.

    • 1 month ago
      Anonymous

      When I worked the trades I would go home after work and take a nap, get up a few hours later and meet my buddy at the gym. That was the best routine we found. It also let us know what needed working and what we needed to rest. If I was stacking block or running mud I probably wasn’t doing much farmers carry or grip work that night. If I was stocking a roof it probably wasn’t going to be leg day. Likewise ditch digging didn’t translate to back work. You get the idea. Our workouts were always inconsistent, but I also feel like I was in the best shape of my life.

      What exercises wouldn't I be able to do with the cage style adjustable dumbells?

      Anything that requires two hands. Any kind of kbell analog. Seems to me certain curls or presses the cage would get in the way of. There’s also a safety factor. Regular dumbbells are difficult enough to dump, now you have a cage around your hand.

      • 1 month ago
        Anonymous

        I see, so you used the gym to supplement what you missed at work. Very interesting, I like that approach. I'll try that out, thanks for the info man.

  99. 1 month ago
    Anonymous

    How will one missed workout affect long term gains? I'm beat up from work and I'd rather go for a run than lift atm

    • 1 month ago
      Anonymous

      Little to no effect so long as you get back at it once you've recovered. Definitely a wise choice if you've taken a beating at work too. Only risk in my experience is if it causes you to miss subsequent workouts.

  100. 1 month ago
    Anonymous

    when it comes to learning pull ups should I do the slow descending stuff or just use bands?

    • 1 month ago
      Anonymous

      Why not both? The bands will help you groove the motion, the declines will build strength. You can also use a progression.

      • 1 month ago
        Anonymous

        >the declines will build strength
        god I just find it so hard to believe that this is somehow going to efficiently build muscles...
        so the plan would be:
        5x10 band pull ups
        5x5 descends
        5x5 db rows
        like this?

        • 1 month ago
          Anonymous

          Eccentric (negative reps) training is well known to create hypertrophy. It’s hell on your ligaments and tendons so it’s not recommended. If I was to work up a pull-up routine for you I would combine them and put them in a ladder.

          >band pull up
          >negative down with a five count.
          Repeat until technical failure. That means when your form starts to break or you slow down the up or speed up the down.
          >rest until breathing and heart rate returns to normal
          >repeat with one less rep
          So if you did five perfect form band pull-ups and negatives down then the next set is 4 and the next set is 3 and on until it’s one rep.
          >Repeat the game tomorrow.

          • 1 month ago
            Anonymous

            ok thanks for the explanation and workout plan.
            really appreciate it.

  101. 1 month ago
    Anonymous

    How do I get finasteride if I don't have visible hairloss
    The c**t I went to didn't buy my hairloss prevention concerns (they were fabricated) and ALSO didn't slide me fin for the real issue once I saw she wasnt buying it- stopping porn
    Please anons she tried sending me to a fricking shrink when the mental aspect of it relies on me not getting blinded by my urges

    • 1 month ago
      Anonymous

      Theres a good chance telehealth through Hims comes in clutch for the prescription.
      Bugged the shit out of me that they were basically shilling anti-depressants and Ritalin to me but suddenly the hair loss treatment pills had too many fricking downsides
      So I just went to Hims because I suspect part of their business MO is sidestepping doctors visits in lieu of doctor rubber stamps
      Black folk really wanted to through me into the mental health system rather than just let me be less horny

  102. 1 month ago
    Anonymous

    >be me
    >have knee pain from squats
    >don't do squats for a month
    >do machines, leg press, leg extension, lunges, power clean, deadlift, instead
    >no pain
    >try to do some squat again feel pain in knee immediately, on first rep, no weight on bar
    >feel pain while doing lunges after as well as power cleans
    What does this mean? I think I'm cursed to be dyel now.

    • 1 month ago
      Anonymous

      Lunges frick with me. I have long shins and short thighs. I can’t actually do them “properly” without pain. Either adjust your form or find a different exercise.

  103. 1 month ago
    Anonymous

    If my current one arm db OHP is 19kg for 3x2 is what's that in terms of my bb 1rm?

  104. 1 month ago
    Anonymous

    How much would slowing down rep speed impact gains, compared to increasing weight or volume? Assuming the perceived effort is the same between the variables. For example, if I were to do a set of excruciatingly slow squats for 5 reps, would that be as good as doing a set of 5 heavier squats with faster bar speed? Also, does pausing at the bottom of a rep have any impact on gains versus "bouncing" the weight up?

    • 1 month ago
      Anonymous

      By god you’ve discovered time under tension.

  105. 1 month ago
    Anonymous

    I guess I fixed my lateral raises / shoulder impingement.
    I was fricking suffering and absolutely nothing helped, and the solution is to rotate my elbows inward? Suddenly no pain at all?? I just aim my elbows at my body instead of going out and that fixes it.
    Not a single fricking comment on the internet mentioned this. I am exhausted.

    • 1 month ago
      Anonymous

      shouldn't it be obvious to not throw your elbows out? that's like proper form so you should've known maybe? or maybe not?
      either way glad you fixed it

      • 1 month ago
        Anonymous

        No, it's clearly not obvious, since nobody does it that way. Every single video I watch has the guy pointing his elbows OUT, to the sides.
        I am literally going "nyaa" with my elbows pointing down, and I'm pain-free thanks to it.

        • 1 month ago
          Anonymous

          you watched jeff nipple, that's your problem
          >since nobody does it that way
          since it's a lateral raise and to hit the side delt you need your arms to go away form your body
          unless you're doing them bentover slightly or sitting in which case the elbows can be closer to the body
          or youu could not do lat raises wiht both arms and swithc to cables or dbs

          https://i.imgur.com/3JOFzP8.jpeg

          If I flare out my elbows while doing skullcrushers, and lower the weigh to nearly nothing, will I eventually develop iron rotator cuffs?

          no you do that by working the rotator cuff directly

          • 1 month ago
            Anonymous

            I have yet to find a single guy who does them bent down. Do you do them that way? You'd be the first guy apparently.
            They are still going away from my body, but the elbow is pointed down at all times. Doing one arm at a time doesn't change anything. I really tried every method I could find and nothing else worked. I'm guessing my shoulder is just abnormal.

            • 1 month ago
              Anonymous

              not bent down but slightly bent over so that your side delts do most of the work after you bend your elbows

              you have normal straight arms straight upright back raises which can hurt your shoulders

              but if you bend your elbows the shoulder pain stops

              but then more focus shifts onto your front delts so you ben over a bit as to shift the load onto your side delts

              you can take this further by sitting down at the end of a bench

              I hope this is understandable

              • 1 month ago
                Anonymous

                i'm too tired to understand, but I'll re-read it in the morning. thanks!

              • 1 month ago
                Anonymous

                when doing those you move your arms out at a ~45 degree angle instead of straight to the sides

                So I realized I do something moronic when I squat, at least I think it is. Instead of just firmly holding the bar to help balance it I find myself pulling the the bar down into my neck/shoulders, especially on the way back up. How the frick do I break this? I feel like it is draining energy from my ass and legs and fricking up the lift.

                your arms should just be making sure that the bar isn't going backwards
                make sure to consciously not pull the bar down in your warmups especially to build a habit of not doing that

              • 1 month ago
                Anonymous

                not bent down but slightly bent over so that your side delts do most of the work after you bend your elbows

                you have normal straight arms straight upright back raises which can hurt your shoulders

                but if you bend your elbows the shoulder pain stops

                but then more focus shifts onto your front delts so you ben over a bit as to shift the load onto your side delts

                you can take this further by sitting down at the end of a bench

                I hope this is understandable

              • 1 month ago
                Anonymous

                Ok. I don’t even know how I picked up the habit in the first place.

            • 1 month ago
              Anonymous

              I do them bent over with "full glass" or whatever they call it grip because it's the only way I don't get some bullshit popping or crunching in my shoulders. It hits them hard, but it's an accesory to single arm ohp.

              • 1 month ago
                Anonymous

                Similar to this at 5:18 but even more thumbs-up. You can touch the dumbbells at the bottom and get a full stretch, then use inertia at the start of the lift to create tension there. Gravity creates it toward the top.

                ?t=318

  106. 1 month ago
    Anonymous

    If I flare out my elbows while doing skullcrushers, and lower the weigh to nearly nothing, will I eventually develop iron rotator cuffs?

  107. 1 month ago
    Anonymous

    So I realized I do something moronic when I squat, at least I think it is. Instead of just firmly holding the bar to help balance it I find myself pulling the the bar down into my neck/shoulders, especially on the way back up. How the frick do I break this? I feel like it is draining energy from my ass and legs and fricking up the lift.

  108. 1 month ago
    Anonymous

    Is a 4 month engagement too short? Asking for a male friend

    • 1 month ago
      Anonymous

      Entirely depends on how long you've been dating. Dating 2-3 years? Yes definitely. Dating 5-6 years? Not really, imo

      • 1 month ago
        Anonymous

        They’ve been dating for a year and a half I think

        • 1 month ago
          Anonymous

          sounds pretty rushed to me

          • 1 month ago
            Anonymous

            Way too short. Not as short as military engagements, but very short nonetheless.

            Yeah I thought the same too. I told my bro this, but he doesn’t wanna hear any of it. They met on hinge as well.
            Personally, I dated for 3 years + 1 year engagement.

            • 1 month ago
              Anonymous

              Over 1.5 years before marriage is as fine as anything. The real "honeymoon" period of a good romance is less than a year and if you want to be together a few months after that you're good. Relatively.

        • 1 month ago
          Anonymous

          Way too short. Not as short as military engagements, but very short nonetheless.

  109. 1 month ago
    Anonymous

    >Mid lift
    >Brain goes crazy with negativity
    >"why am I doing this", "You'll never get stronger", "you're weak give up"
    why?

    • 1 month ago
      Anonymous

      cuz you're moronic
      lol
      even a "mediocre" lift is good as it provides at least some stimulus which will help in getting stronger
      also worrying about shit like this is worse for you than any "mid lift" could ever be

      • 1 month ago
        Anonymous

        to add to this remember that progress at the gym slows down the longer you go there so you've gotta get used to it

      • 1 month ago
        Anonymous

        ah, mid as in "Middle of" not as in "shit lift" lmao. I needed that laugh

        • 1 month ago
          Anonymous

          guess I'm the one with zoomer brainrot lmao
          either way point still stands that every proper rep brings you closer to your goals

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