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  1. 1 month ago
    Anonymous

    >feel like I could go 2-3 inches higher with my deadlift but my dick is in the way
    Should I worry about this? Not sure what I could do about it besides wearing a cup.

    • 1 month ago
      Anonymous

      frick you mean? your arms should be directly below your shoulders which puts them closest to the floor as opposed to a snatch grip

      • 1 month ago
        Anonymous

        >frick you mean?
        way to out yourself of having a small weiner

        • 1 month ago
          Anonymous

          >short armed homosexual deadlifts with snatch grip
          >calls other peoples dick short

    • 1 month ago
      Anonymous

      Tuck Kit

    • 1 month ago
      Anonymous

      Don't wear underwear. I only wear underwear if I wear jeans/ pants

  2. 1 month ago
    Anonymous

    >To lose weight at about 500-1000 less calories than your TDEE.
    What to do if I'm smol?
    I'm 5'2" woman, making my ideal weight for mu height around ~ 110 lbs.
    Which make my BMR without any activities, less than 1200 per day.
    While I'm currently overweight and planning to lose most of it, sustaining a diet of 1200 calorie per day look very hard since most everything comes in 500-600 calories.
    Unless I just start eating veggies all the time to kill my hunger.

    • 1 month ago
      Anonymous

      eat mostly protein, no carbs. skip breakfast. eat a cup of greek yoghurt with berries in it or some shit for lunch, that’s 400 kcal or so. eat a small steak/fish/eggs with some green veggies for dinner for another 600-700. there you go, even some wiggle room.

      • 1 month ago
        Anonymous

        That can't be sustained at long time.

    • 1 month ago
      Anonymous

      that would be proportionally too big of a cut for you, it would be best for you to cut by 300 a day. Yes your journey will take longer, but it would be outright stupid to halve your intake.
      >its a marathon, not a sprint

    • 1 month ago
      Anonymous

      >sustaining a diet of 1200 calorie per day look very hard
      It is, I’m not as short as you but I ended up adding more walking/exercise just to give myself a more reasonable TDEE. Still rough because it can increase your appetite but it felt more sustainable. High protein food and low cal veggies also helped.

      You also don’t have to jump straight to 1200, you can try a smaller deficit and when that plateaus you can revise your diet again.

      • 1 month ago
        Anonymous

        This.
        My diet is mostly vegetables now, with protein shakes to reach my routine quota.
        I also quit drinking.
        People think I'm vegan, but that's just to keep me from blowing up like a balloon.
        Taller people have it too easy, just being a foot taller get's you 200-300 calorie

    • 1 month ago
      Anonymous

      I feel for ya.
      Same height but dude and calories get extremely tight the closer to "normal" I get. I'll probably always be overweight, jist trying to move away from obese.
      My mom struggles badly, too, except, your BMR goes way down as you age.
      So you need to get it figured out before your shit drops to 1000 a day.
      Exercise and tons of veggies seems to be the only way forward without joint replacements every 5 years.

  3. 1 month ago
    Anonymous

    I've just yesterday heard of the HML approach for fullbody 3 times a week. Are people actually running this? This can only be relevant to advanced lifters right?

  4. 1 month ago
    Anonymous

    >4 months in the gym
    >Going every other day
    >Arms+shoulders, chest, legs - split
    >2-4 sets per muscle, close/to failure
    >Knees hurt from leg press
    >Shoulders hurt from lateral raise
    >Elbow started to rub and hurt during overhead press and dip
    I swear I'm trying to do the right technique. I'm even going with my friend to the gym who has 5+ years of experience and a good body.
    Why the frick is my body trying to give me excuses to not go.
    I need to work on my body, homie.

    • 1 month ago
      Anonymous

      >2-4 sets per muscle, close/to failure
      you should stop doing that.
      you don't need to frick your muscles up this bad to make them grow. especially as a beginner. go easy on your body.

      is it normal for me to have instant throbbing erections starting a cardio routine. I'm talking fully erect lasting more than 10 minutes

      are you sitting on a bike? if yes then it's normal.

      • 1 month ago
        Anonymous

        >you should stop doing that.
        I'd take it easier if the gains were better. I do bench 8-12 rep range, 2-3 sets and I get maybe 1 rep better than the last time. Bulking and eating my proteins for a *yawn* result.
        At least my pull-ups are going up nicely. Nearly everything else is "maybe we do a rep more, maybe we don't"

        • 1 month ago
          Anonymous

          >2-3 sets
          so just gernerally asking since I see this alot.
          what does this even mean? 2-3?
          If you feel like it you do 3 sets?
          or if you don't have enough time to do the full workout you just do 2?
          like why 2-3? and not always 3 sets? skipping an entire set seems like such a waste.
          what about the reps? is it like 2x12 and 3x8 or what?

          • 1 month ago
            Anonymous

            >what does this even mean? 2-3?
            >If you feel like it you do 3 sets?
            nta but i assume so, sometimes i'll do an extra on accessories if i don't feel burned out.

          • 1 month ago
            Anonymous

            >what does this even mean? 2-3?
            2 to 3 sets, depending on how I'm feeling mostly
            >If you feel like it you do 3 sets?
            I often do 2 sets of bench. First set 1-2 RIR (reps in reserve) and on the second I go close or to failure.
            Could also do 3 sets without going to complete failure.
            >like why 2-3? and not always 3 sets? skipping an entire set seems like such a waste.
            Idk if it is a waste. If I do go to failure, the gains are practically 100%. If I do 3 sets without failure, I'll likely make good gains.
            My upper body can't take any other exercise after that. I'll just be shaking on whatever else I do.
            >what about the reps? is it like 2x12 and 3x8 or what?
            2 sets, 8 reps, 9 reps (to failure)
            3 sets, 8 reps, 8 reps, 7 reps (decline due to exhaustion)
            1:30-2:00 minute rests

    • 1 month ago
      Anonymous

      The first thought is you're going too heavy, because that stresses JOINTS more. If your rep range is around 7 to failure, drop weight until it's 15 and see if that fixes it.

    • 1 month ago
      Anonymous

      Are you eating enough? Remember, 2.3 g of protein per kg of lean body mass.

  5. 1 month ago
    Anonymous

    is it normal for me to have instant throbbing erections starting a cardio routine. I'm talking fully erect lasting more than 10 minutes

  6. 1 month ago
    Anonymous

    Running is bad for you?

    • 1 month ago
      Anonymous

      yes

      https://i.imgur.com/QJ0unIu.png

      Variations of the split squat makes the circled area in pic related ache. The pain/strain is fairly minimal, but it makes me hesitant to keep doing them. It's been an ongoing issue for almost two months.

      I'm guessing I should strengthen my adductor muscles?

      hip thrust and do sled pulls

    • 1 month ago
      Anonymous

      From the Mayo clinic tracking different levels of runners vs rates of cardiovascular disease:
      >under 10 miles per week is good, huge improvement going from 0 to 5 miles per week in terms of reduced heart disease risk
      >10-30ish miles gives some more health gains but very marginal compared to the first 10
      >over 30 miles per week and rates of cardiovascular disease increase but are still lower than people who don't run

      TL;DR:
      No but marathon running puts you into the negative returns territory
      Pareto Principle is also in action: You can do 20% of the running that a serious runner does and get 80% of the health benefits

  7. 1 month ago
    Anonymous

    Have you considered Ozempic? It’s a great appetite suppressant

  8. 1 month ago
    Anonymous

    Variations of the split squat makes the circled area in pic related ache. The pain/strain is fairly minimal, but it makes me hesitant to keep doing them. It's been an ongoing issue for almost two months.

    I'm guessing I should strengthen my adductor muscles?

  9. 1 month ago
    Anonymous

    >deadlift with curved back
    >no pain
    >deadlift with straight back
    >pain 5 minutes after and can't lift nearly as much
    What gives?

    • 1 month ago
      Anonymous

      I think you focus all the tension on a single point with a straight back. By curving you're kind of spreading out the tension. If the pain is in the part that rotates that is. Maybe you are destined to become Quasimodo.

  10. 1 month ago
    Anonymous

    What is a good full body routine for intermediates that incorporate weights and calisthenics?

  11. 1 month ago
    Anonymous

    My right lung has been hurting for a week. It hurts when I breath in and I have a consistent dry cough that hurts. I went to the doctor and he said it's fine after taking some X-rays. I don't want to be a hypochondriac but I'm pretty uncomfortable now. Are there breathing exercises for making lungs stronger? Feel like I wasted 125 dollars on a doctor's visit.

    • 1 month ago
      Anonymous

      >Are there breathing exercises for making lungs stronger?
      hold your breath underwater

    • 4 weeks ago
      Anonymous

      you can buy an EMST to specifically target expiratory strength. im doing it atm and its stopped the morning headaches (which was from carbon dioxide retention from not breathing out hard enough when I sleep)

  12. 1 month ago
    Anonymous

    If my waifu weighs 42kg or 93 burger units how much would I need to be able to lift in order to pick her up and carry her around easily? Like in terms of bench/squat/OHP/deadlift

    • 1 month ago
      Anonymous

      43

    • 1 month ago
      Anonymous

      put 42 on the ez bar, lift it from the floor up on your chest and walk around with it.
      That will tell you everything you need to know

      • 1 month ago
        Anonymous

        Ez bar would be a bit easier because its more balanced, need to bump the weight

  13. 1 month ago
    Anonymous

    When i put all my food eaten in the app, it shows how many calories i've eaten and it shows a breakdown of the carbs protein and fat they consist of. However, when i manually calculate the calories from the carbs protein and fat (4, 4, 9 calories respectively) i get a different number of calories than what the app shows. The apps calculation is about 200 calories over my calculation. This is happening both in Yazio and LoseIt.

    Is there any logical reason for this discrepancy? Where do the 200 calories come from that these apps show? Are there other sources of calories that arent carbs protein fats?

    • 1 month ago
      Anonymous

      Here is an example of what i'm talking about:

      I added two boiled eggs. Let's look at the macros of this meal and calculate how many calories this should be.
      1.2 grams of carbs x 4 = 4.8 calories
      13.8 grams of protein x 4 = 55.2 calories
      11.7 grams of fat x 9 = 46.8 calories

      4.8 + 55.2 + 46.8 = 106.8. But the app tells me this is 171 calories. Where do the remaining calories come from?

      • 1 month ago
        Anonymous

        Calculating calories in food is... Not an exact science. Plenty of people have mentioned the method so I won't go into that but I felt I should mention that nutritional information has been shown to be way off. Sometimes as much as 20-50% depending on the food and brand.

        It's also worth mentioning that how many of the calories we consume are actually absorbed by the body differs from person to person. So while counting calories can be a good way to get an idea of how much you eat and if you need to adjust, it's at best an estimate.

  14. 1 month ago
    Anonymous

    What else will make me temporarily happy if I want to eat 1000 cals worth of cheddar Ruffles?

    • 1 month ago
      Anonymous

      Running like 6 miles so you can eat 1,000 calories of ruffles.

      • 1 month ago
        Anonymous

        I ain't got it in me. I ran 3 once a long, long time ago. But I did have some beef jerky and only 390 cals of cheddar Ruffles.

        • 1 month ago
          Anonymous

          You can probably run farther than you know.
          Worst case is you have a massive case of DOMs tomorrow, which is always a GOAT feeling.

  15. 1 month ago
    Anonymous

    Considering working out on company time (my job is fully remote). Would splitting up exercises over the span of approx. 4 hours (to monitor emails/actually do work) be sub-optimal for muscle growth?

    • 1 month ago
      Anonymous

      According to tradition yes, if the same muscles will be used, because you want to stress it hard in a short time then rest, and stressing it an hour later interferes with rest.

      If different muscles, tradition says it's ok, golden age bodybuilders worked out 2x/day.

  16. 1 month ago
    Anonymous

    Making Oatmeal before gym, banana added when cooking vs added slices on top at the end? Which is preferred?

  17. 1 month ago
    Anonymous

    What happens if I take a laxative (Dulcolax) before going to bed? Will I wake up and have to shit or will I have one huge poop in the morning?

    • 1 month ago
      Anonymous

      Update: Took the adult dosage before bed (10ish), woke up at 3:50am and had a massive liquidy shit that's intermittent today.
      Weighed myself and was 2 pounds down from a few days ago.
      Feel better, but don't would have rather taken it in the morning so that I could have maintained my good sleep and am less likely to overeat later today.

  18. 1 month ago
    Anonymous

    I usually hang out in /fat/ but I thought I’d ask here to see if I get a different answer. I’m 5’7” 180lbs. My goal is to cut to 145lbs before I start lifting again. I’m sure the basic principles of weight loss still apply to me at my current weight but at some point, let’s say I cut down to 160lbs, should I do anything different other than add more exercise? I’m doing straight caloric deficit as it’s the best option for my life. Eating 1400cal a day.

    • 1 month ago
      Anonymous

      Similar to anothre recent question, if you're at that low cals and exercising even a little, you can't not lose weight. See if you can build some muscle while you're at it.

      • 1 month ago
        Anonymous

        I suppose I could add in some bw exercises. I’m really not working out much currently, just taking at least 6000 steps a day without even trying. I’m currently losing 5 lbs a month but even at that rate, I’ve got 7 more months to go. That’s not taking into account weight loss slows way down as we reach ideal weight. I guess once I reach 155lbs, I can take the slower approach. I just wanted to lose as mich weight as possible before the holidays come and inevitably get in the way of everything. I figured I’ll maintain between nov-feb. Really hoping to reach my goal before then because I know it’ll be a snail crawl b***h of a struggle if I try to pick it up next year with lifting heavy in my plan. I figured even if I went from 145-155 next year, it would be weight gain I’ll accept.

        Thanks for reading my blog

        • 1 month ago
          Anonymous

          i've heard that if you lose weight "too" fast you get more loose skin. Don't even know if it's true, but there you go.

          • 1 month ago
            Anonymous

            it’s a possibility. Let’s see how much I lose before that loose skin really starts showing. If I start seeing it, I will eat more and start lifting again. Really don’t want to do that but at least I’ll get to eat more.

          • 1 month ago
            Anonymous

            it gets stretched by gaining, not losing.

  19. 1 month ago
    Anonymous

    I work 50 hours a week, take professional credentialling exams and also am a part time masters student.

    I want to do a PPL six day split but I don’t have time to be at the gym 6 days a week so I want to do push/quads and pull/hammies. Is this moronic?

    Also, is 8 hours sleep enough recovery to do a pull routine after a push routine? Sometimes I’ll do a late night push and then only have time the following day to do my pull at like 6am when the gym opens.

    • 1 month ago
      Anonymous

      I couldn't do that if I wanted to grow quads, not without having a lot of calories during a 2 hour workout, which I don't think would be ideal anyway. Point is, if it's the same time in the gym, why does it matter what day it is? If it's a long commute you could do shit at home for 3/6 workouts and be fine. It's probably optimal to do a heavy and light day for p, p, and l anyway.

  20. 1 month ago
    Anonymous

    Will a barbell really bend if I leave it on the rack with only 1pl8 on it?

  21. 1 month ago
    Anonymous

    what I believe to be the LCL feels a little funky during rdl, is this something to worry about? it isn't in pain it simply.. moves? in a way that isn't smooth

    • 1 month ago
      Anonymous

      might be popliteus

  22. 1 month ago
    Anonymous

    Is it really bad to eat 3+ eggs a day?
    I feel like all these articles telling me not to eat eggs or limit it to only 1 a day is complete bullshit.
    I've seen videos of dudes built like sculptures scarfing them down, so it must be lies right?

    I only ask because I'm vegetarian and I want to eat more than beans, rice, milk and cheese.
    Also when it comes to milk, whole or nonfat, whole tastes better but with nonfat you're getting more protein and less calories but nonfat loses some vitamins that whole provides.

    • 1 month ago
      Anonymous

      Apparently it has cholesterol, but not the bad kind as people thought or something like that.
      You can safely eat 5+ eggs every day if you want to. Google egg cholesterol to find more about it.
      Fake news from boomers pretty much

    • 1 month ago
      Anonymous

      you can eat 12 eggs a day and be fine

  23. 1 month ago
    Anonymous

    How to lower cortisol properly lad? I've been stressed for months and I feel like an old man in the gym
    >No energy
    >Never had a 'good day' where I had that "frick yeah" feeling in months
    >Lifts stalling
    >Bodily pains
    It's getting annoying

    • 1 month ago
      Anonymous

      Have you tried water fasting?
      Prolonged water fasts can help "restart" bodily functions, not sure about cortisol, perhaps lay off the funny feeling water?

      • 1 month ago
        Anonymous

        Never tried, although I am cutting. I think it's mostly work stress wrecking my body.

    • 1 month ago
      Anonymous

      For me it's caused by sleeping 6 hours every day for years.

  24. 1 month ago
    Anonymous

    has anyone successfully cured a femdom addiction by abstaining from porn?

    • 1 month ago
      Anonymous

      Nope. I personally got bored and tired of the women being unironically mean and I also ran out of content to watch. I like them dominant, but when they it's just 80% verbal humiliation, 10% slapping his balls, and 10% any kind of actual sex, that fricking bores me.
      I enjoy the idea of being controlled, but not being abused. Need some love in femdom.

  25. 1 month ago
    Anonymous

    Requesting SAUCE on a classic "dyel/phenotype/could lifting have saved him" photo.

    It's of a guy in a red shirt with a really narrow body frame walking outside. if anyone has it, plz share.

  26. 1 month ago
    Anonymous

    why are some people on this board making fun of the sticky?

    • 1 month ago
      Anonymous

      It's extremely outdated

  27. 1 month ago
    Anonymous

    Is it normal to have shoulder pain when starting with power clean presses? I don't have the issue with any other exercises

    • 1 month ago
      Anonymous

      Anyone?

      • 1 month ago
        Anonymous

        >power clean press
        That's not a real exercise. What, it's just a set of shoulder presses that you power clean up at the start? Do them in a power rack if cleaning them up is annoying, you'll want to do that anyway as the lift gets heavier so you don't waste energy before you even begin your set.
        Actual oly lifters don't give a shit about pressing or shoulder strength. They don't do that.

  28. 1 month ago
    Anonymous

    How the frick do I breathe doing bent over rows and deadlifts?
    I'm fricking dead after one set and am absolutely dying in my car afterwards
    Am I just moronic or will it get better when I get in better shape?

    • 1 month ago
      Anonymous

      I'm pretty sure deadlifts are known for having longer breaks between sets. Just wait till you catch your breath? 5 mins I'm guessing? Have you tried lower/higher reps?
      It's a heavy exercise where people sometimes even faint so what do you expect? There's a lot of variables you can play with.
      You can find optimal breathing on Youtube.

    • 1 month ago
      Anonymous

      first you breathe in and then you breathe out

      notice how the back is huge as in lots of muscles used in a row and then you throw in the arms and legs in the deadlift and you've got a recipe for the toughest exercises

      deadlift:
      breathe at the bottom go up exhale up top go down

      rows: breathe at the bottom after every rep or every two reps, don't be afraid to set the weight down to do 3-5 big calming breaths and then continue

      also 3mins rest between row sets and probably closer to 5mins between deadlift sets

  29. 1 month ago
    Anonymous

    Should I lift weight if my goal is just to get rid of as much fat as humanly possible?

    • 1 month ago
      Anonymous

      Yes
      Cardio a shit
      Lift and stop eating like a fricko

    • 1 month ago
      Anonymous

      Technically not the most effective way to lose fat, but you'll be glad you started with it eventually.
      Calorie deficit, high protein diet and stairmaster or running should be effective. Lift too though.

  30. 1 month ago
    Anonymous

    Frick bros, is 3 sets of squats and rdls twice a week enough for legs? I really dont like leg day.

    • 1 month ago
      Anonymous

      is it enough for you?

  31. 1 month ago
    Anonymous

    My dick and balls feel numb I'm getting scared

  32. 1 month ago
    Anonymous

    Is this a good combination of suplemments?
    It has Vit D, magnisum, zinc, coper, and boron

    • 1 month ago
      Anonymous

      >vitamin D
      Go outside

  33. 1 month ago
    Anonymous

    How many scoops of protein do I need to be like the roided up YouTubers?

  34. 1 month ago
    Anonymous

    which team are you on when it comes to db rows?
    90° angle or as high as you can?

    • 1 month ago
      Anonymous

      Team doing cable rows instead. Not sure why but doing over double the weight for more reps is way easier. (Yes I lean a little but just to exercise spinal erectors, not to cheat.)

      • 1 month ago
        Anonymous

        One handed seated cable rows are based. I only brace with the foot on my working side, and keep my off side's arm tucked into my torso to minimize movement as much as possible. It feels like I'm drawing a war bow every rep.

    • 1 month ago
      Anonymous

      if you do them as heavy as you should the elbow will not even be able to go higher than the back

    • 1 month ago
      Anonymous

      I don't do them on a bench like a moron, for one lol

  35. 1 month ago
    Anonymous

    Is Stronglifts 5x5 just a powershitter meme ? I've never lifted before. I've starded a few weeks ago, main goal being to lose fat, and of course I watch my diet too. I don't particularly want to get jacked as in becoming a bodybuilder, I just want to be healthy.
    From what I understand, the basic idea is that low heavy reps primarily lead to increase in force while high light reps primarily lead to increase in volume. As I said, I'm not aiming to get jacked so I figured I'll go the force way. I read the sticky and starded doing Stonglifts 5x5 using app (picrel) to track progess.
    Firs off, the workouts last an hour tops including the warmups, I'm feeling it is too short ? 30 mins of low intensity workout is the threshold to start burning fat, but it feels to me like an hour is too little, especially since the program has 3 workouts a week.
    Second, why so much squats ? I don't get how it's useful to the average fatty tring to get IST.
    Should I stick to 5x5 ? Change program ? Give up lifting entirely and just do cardio since it burns more cals ?

    >t. fatso trying to lose weight

    • 1 month ago
      Anonymous

      It's a starter program to get you doing anything anon
      It works through progressive overload
      Sure at the start its easy shit and you think it's not enough but eventually you're at some somewhat heavy shit in a month and its more than enough
      Why do you think workouts need to take multiple hours?

    • 1 month ago
      Anonymous

      You are a noob, a natty noob. Any starter routine you pick whether it focuses on strength or bodybuilding (lmao natty bodybuilding) will get you good results in the short term. Stronglifts is a good one. Just stick with it for about 6 months making the lifts heavier ideally each workout. If anything you might find 5x5 becomes too much, and you could try 3x5 in the same style as starting strength. An hour is plenty of time for a good work out, and anything significantly over that is just wasting time for most people. After your noob gains run out you can try adding more shit into the routine with fewer and slower weight increases, or you could switch to something like 5/3/1 which can have as much volume as you want.

      No exercise is going to make a huge difference in fat loss. Everyone massively overestimates how many calories they burn from running or lifting or whatever for however long they do it. Weight loss is 90% just eating less, which will make your workouts even harder. Cardio specifically for weight loss is moronic and will just make you frustrated, but it is good to do on top of lifting for cardiovascular aka "healthy" benefits. Trying to do both lifting and cardio while also on a caloric deficit could easily be too much though, especially for a beginner.

      If all you care about is weight loss feel free to just fast and eat nothing at all for days at a time, you'll drop pounds while sitting on your ass easily. If you want to get stronger and not look skinnyfat at your goal weight, eat at a deficit and keep lifting.

      • 1 month ago
        Anonymous

        It's a starter program to get you doing anything anon
        It works through progressive overload
        Sure at the start its easy shit and you think it's not enough but eventually you're at some somewhat heavy shit in a month and its more than enough
        Why do you think workouts need to take multiple hours?

        Thanks for the advice anons, I'll keep lifting and dieting.

  36. 1 month ago
    Anonymous

    Anyone ITT from EU used prepmymeal?

  37. 1 month ago
    Anonymous

    Can you do bodyweight exercises everyday? Pushups, chin-ups, planks etc. Not weighted. Is one day of recovery necessary? I'm taking a bit of a break from compounds

    • 1 month ago
      Anonymous

      Anything's fair as long as you can still hit failure within a good range, the only real disadvantage of bodyweight is it's a lot harder to tune progressive overload and target isolations
      But push-up alone have a lot of hard varieties you can try, you can even get some parallettes to learn some trickier workouts like handstand pushup or planche

  38. 1 month ago
    Anonymous

    what are some trap exercises that don't involve shoulders?

  39. 1 month ago
    Anonymous

    Is reduced appetite a thing after taking creatine?
    I'm currently taking it for the first time, day 5 on 20g a day loading phase and i feel like i got full from meal a lot easier
    Ain't complaining since i've been wanting to get leaner but i'm wondering if anyone have the same experience

  40. 1 month ago
    Anonymous

    which nutrients should be taken above RDI, iam currently taking double the zinc, anything else. iam just weightlifting/callisthenics, i want anything that will improve my overall cardio, hormones, lifts, etc.

  41. 1 month ago
    Anonymous

    My dick hurts after fappan. How do i increase dick endurance/recovery?

  42. 1 month ago
    Anonymous

    If a hot, tanned, 22 year old woman in spandex shorts and a tube top goes to a public gym just to do yoga on a mat, she has to be there to show off, right? How much does a mat cost, sixty bucks?

  43. 1 month ago
    Anonymous

    Lifting is not really working anymore but I’m still weak and look like shit. Did I reach my natty limit?

    • 1 month ago
      Anonymous

      >I’m still weak and look like shit
      eat better diet and get leaner

    • 1 month ago
      Anonymous

      have you tried lifting anything other than a fork to your mouth demoralized homosexual

  44. 1 month ago
    Anonymous

    When do I stop being a fat ass?
    How many weeks in the gym?

    • 1 month ago
      Anonymous

      could be tomorrow, could be never. Stop wasting time and take yourself seriously.

      If a hot, tanned, 22 year old woman in spandex shorts and a tube top goes to a public gym just to do yoga on a mat, she has to be there to show off, right? How much does a mat cost, sixty bucks?

      Could be for validation, could be there as a part of her own struggle with anxiety, coming out of the house and making friends. Everyone has a journey.

      My dick hurts after fappan. How do i increase dick endurance/recovery?

      touch yourself less, your grip is killing your wiener

      which nutrients should be taken above RDI, iam currently taking double the zinc, anything else. iam just weightlifting/callisthenics, i want anything that will improve my overall cardio, hormones, lifts, etc.

      Vitamin D. If you are prone to hairloss, then biotin and pantothenic acid.

  45. 1 month ago
    Anonymous

    micronootrients on cheapest supermarket (eugay) eggs vs 80/20 cheapest ground beef? i prefer eating eggs but i wonder if i miss out on anything by skipping red meat, also a poorgay
    i mostly eat dairy and eggs as protein sources, this hindering my gains or doesnt matter as long as i hit my calories/macros?

    • 1 month ago
      Anonymous

      also if egg whites from cartions are a bit cheaper and easier/faster to cook and to get down compared to chciken breast, am i missing out on anything from not eating chicken/turkey breast?

    • 1 month ago
      Anonymous

      Eggs and meat are both complete protein sources. The only thing is that meat has more protein in it per mass.
      Rule of thumb? Like 2g protein per kg of body weight to stay lean(er) - eat within your TDEE.

  46. 1 month ago
    Anonymous

    Possibly dumb question but am I supposed to flex my chest while benching? Like when you squeeze your chest and it goes up and tight or should I relax the muscle?

    • 1 month ago
      Anonymous

      Project chest and arch back somewhat, retract shoulder blades, forearms should be vertical when bar touches body, contact point should be about as low (toward feet) as possible.

  47. 1 month ago
    Anonymous

    looking for anon wisdom, my weighted pullup rep work is notably much weaker than my singles. I can do 1 rep with 80lbs added, but for reps my best is about 55lbs for 5. Should I worry about this or just train at the rep ranges I can and trust that my 1rm will grow proportionally?

    • 1 month ago
      Anonymous

      How has your weight for 5 reps been progressing?If you can add more weight to your working sets each week then I wouldn't worry about your 1RM, but if you're plateuing then I'd suggest adding some accessory exercises for whichever muscle is giving out first

    • 1 month ago
      Anonymous

      That's only a 25lb difference. How close do you think working weight is to max lol

  48. 1 month ago
    Anonymous

    My gf has a slim waist and wide hips but wants to start training her abs which I'm worried will frick up the figure that I love so much.

    Which exercises would be optimal to get her some subtle ab definition such as picrel without her waist getting any broader?

    • 1 month ago
      Anonymous

      Avoiding any sort of oblique movement will be helpful. So no anti-rotation movements, no side bends. The rest should be fine (sit ups, crunches, etc)

  49. 1 month ago
    Anonymous

    >Found a sealed protein powder tub in the basement that I bought 4 years ago
    Do I eat it bros?

    • 1 month ago
      Anonymous

      worst case you shit your pants/toilet

      Is it worth buying an EZ curl bar? I already have a barbell/plates and adjustable dumbbells that go to 80 pounds but are ez bars that much better or are they a solution looking to try to create a problem to solve?

      do you need one? do you have the money to spare on something you might not use?
      an ez curl bar just makes barberll curls eazier by allowing your wrists to be in a more comfortable postion

      Possibly dumb question but am I supposed to flex my chest while benching? Like when you squeeze your chest and it goes up and tight or should I relax the muscle?

      go down controller and go up without your back losing tightness; the rest will fall into place

      • 1 month ago
        Anonymous

        >worst case you shit your pants/toilet
        Yeah this is more or less what I figured. Perhaps ill risk it, gonna make cheesecakes with it then.

  50. 1 month ago
    Anonymous

    Is it worth buying an EZ curl bar? I already have a barbell/plates and adjustable dumbbells that go to 80 pounds but are ez bars that much better or are they a solution looking to try to create a problem to solve?

  51. 1 month ago
    Anonymous

    There's a spot on the inside of my right arm that's really really tender for no reason. There's no bruising but even a light touch hurts a great deal. It's about the width of my finger. What could it be?

    • 1 month ago
      Anonymous

      >inside of my right arm
      could be literally anywhere dumbass. post a picture or a graphic with a circled spot

      >Found a sealed protein powder tub in the basement that I bought 4 years ago
      Do I eat it bros?

      try it and see. the cooler and less humid the basement, the better your chances

      • 1 month ago
        Anonymous

        Here you go.

        • 1 month ago
          Anonymous

          that part of the bicep gets sore and painful when you go hard on curls/chin ups or whatever bicep movement
          >rest the muscle
          >stretch several times a day
          >warm compresses
          youll be fine

  52. 1 month ago
    Anonymous

    How many sets and reps for hypertrophy?
    Also how long should I rest?
    I keep seeing conflicting information.

    Some say to rest 60-90 seconds as your blood is pumping oxygen as you're still tired and you muscle fibres tear sooner, others say that 3 minutes produces optimal results as a study revealed you rested and can push just as hard.

    I dont know about sets and reps as I heard that 6-8 sets per muscle group a day is ideal period before dininishing returns.

    • 1 month ago
      Anonymous

      4 sets (insurance)
      10-20 reps
      2.5 minutes

      Do that until you know better.

    • 1 month ago
      Anonymous

      frick studies, frick the stopwatch. Rest as long as you need until you are physically and mentally ready for the next set,
      You will develop your ability to discern your rest times as you advance in your training.
      >no doomscrolling in between sets
      >less yapping in between sets
      >rest until your heart rate feels ready and your breathing comes back down

  53. 1 month ago
    Anonymous

    I need help crafting a meal plan that is 1500 calories, provides optimal micros for nursing, and is "chicken and broccoli for every meal" kinda simple

    If I give myself even a little wiggle room with diet I find a way to justify stretching the rules till I'm eating chocolate chips out of the bag again. I need everything except a small list to become non-food to me, mentally, but can't sacrifice on the micros

  54. 1 month ago
    Anonymous

    https://tdeecalculator.net/

    Regarding this calculator - I am lifting 6 days a week for 1-2 hours a day and most days also do one of the following: cycle 40min, walk a couple hours around town, go on a strenuous mountain hike, go rock climbing, or swim 30 min. And also work a job on my feet most of the day and walk around a lot but nothing crazy. Would this put me to athlete level or just 'heavy'?

  55. 1 month ago
    Anonymous

    everytime i go for a long walk its always my feet and lower shin muscle (i dont know what its called) that feels sore first with all my other leg muscles totally being unaffected
    its not a cardio issue, and its always at the same distance/time walking so i dont think its a "muscle endurance" thing because surely by now doing the same distance would be no problem since ive been doing it for months 4 times a week
    anyone know whats happening and how to fix it?

  56. 1 month ago
    Anonymous

    Roon question. Are your legs supposed to rub together when you jog? They've been chafing lately

    • 1 month ago
      Anonymous

      No. If the liner in running shorts isn't enough to stop that, where some longer polyester compression underwear underneath. You'll want to pull them way up into your junk so that they don't slip down while running. It feels great when you get used to it.

  57. 1 month ago
    Anonymous

    Seated overhead press. Is it elbows out to the side or elbows in front. Just dont want to snap my shoulders

    • 1 month ago
      Anonymous

      Elbows in front is better

  58. 1 month ago
    Anonymous

    some times my left elbow hurts while doing shoulders / biceps. What to do?

  59. 1 month ago
    Anonymous

    What’s a decent apartment bike? Heard the Schwinn IC4 is good but kinda pricey

  60. 1 month ago
    Anonymous

    how long do I have to go to the gym to stop wanting to kill myself
    the answer is at least longer than 2.5 years

  61. 1 month ago
    Anonymous

    Can I somewhat mitigate a poor night's sleep with exra complex carbs throughout the day for a better workout in the evening?

  62. 1 month ago
    Anonymous

    >pull ups stats have gone up
    >push ups stats have gone down
    I DONT KNOW WHAT THE FRICK IM DOING WRONG

  63. 1 month ago
    Anonymous

    I've been doing Mike Chang's towel workout 3x a week for about 2 months but I'm not seeing much progress any help?

  64. 1 month ago
    Anonymous

    can anyone give a QRD on smolov jr for bench? is it any good?

    • 1 month ago
      Anonymous

      As written, you need a big bench already just to survive it.
      Can you do triples with 85% of your max +30lbs?
      Do you think you'll be able to in 3 weeks?
      If you bench 200kgs already, sure (and consider the whole board duly impressed), otherwise you'll probably fail, unless you sandbagged on your max and kept a good few pounds in the bag.

      • 1 month ago
        Anonymous

        What are you even talking about? Even the official site says 5-10lb addition a week, 10-20lb last week if you CAN. It's implied that you're not a moron and already understand how percentages work if you're using the program, and that you wouldn't try adding 30lbs over 3 weeks if you're in the 200s

        can anyone give a QRD on smolov jr for bench? is it any good?

        If you suck at your benching form just do it. It's not a magic program that permanently adds 20lbs to your bench. It will improve your form greatly if you're lacking though

  65. 1 month ago
    Anonymous

    Is there any benefit of doing upper/lower splits instead of PPL?
    Also, I'm mainly looking to gain strength, but will that also reflect as muscle growth? Is training for hypertrophy necessary for proper muscle gains?

    • 1 month ago
      Anonymous

      >Is there any benefit of doing upper/lower splits instead of PPL
      AFAIK, optimal frequency is 1-2 times per week for the lower body, and 3-4 times for the upper body muscles, so neither hits that perfectly, but it's pretty easy to mod an UL split into a full body/upper split, and... meh, that's what I'm doing, but seriously it's not like you'll see all sorts of gain from just changing your split. PPL is among the worse splits because you're either hitting everything 1/week (not enough), or going to the gym 6 days per week (too much and annoying), and that's still good enough to grow anyway, just not as well.
      >Is training for hypertrophy necessary for proper muscle gains?
      No, hypertrophy training will take away from strength training anyway (generally speaking for hypertrophy you want more sessions, more volume, and not focusing on high weights as much). BUT you can check a lot of the hypertrophy boxes while training for strength anyway (doing something like a lot of almost but not quite to failure sets with a weight between your 4 and 8 reps max), you can train the muscles that you don't hit hard with the lifts you're training for (biceps?) with an hypertrophy-first kinda protocol, and if you have pauses during your training year, you can lower the weight and increase the reps (and probably call it pre-hab instead of hypertrophy)

      • 1 month ago
        Anonymous

        Thanks for the info. Do you think a 3x/week fullbody routine is better than doing upper/lower 3-4 times a week?

        • 1 month ago
          Anonymous

          This is all personal opinion, but I think 3/w fullbody is better for novices (faster linear progression), for intermediates squatting heavy 2/week is better, so you either go like the basic texas method or madcows with a light squat day, or go UL.
          OTOH, I never had problems doing 3 or 4 upper sessions per week, you can split those along the vertical-horizontal axes, your torso doesn't have to hold nearly as much weight, and if you're feeling beat there are bodyweight options like pull ups and dips, I find not having to necessarily hoist a barbell helps.

        • 1 month ago
          Anonymous

          I tried doing full body and it sucked, going hard will wreck you in an hour and there's still 30 mins left.

  66. 1 month ago
    Anonymous

    What would you call an exercise where you hold something at chest height and rip it apart?
    I'm doing this on a cable machine, right hand has left cable, vice versa.

    • 1 month ago
      Anonymous

      band pull aparts

  67. 1 month ago
    Anonymous

    Why do your hands turn redder when at your sides compared to when you hold them up?
    It's gotta be some circulation thing, since the veins also bulge on the outside, but what's up with that?
    It looks weird.

  68. 1 month ago
    Anonymous

    How often do y'all buy clothes? I'm a dyel that used to weigh 130 that's now 180. All my small sized shirts are too tight around the chest and arms. I bought a few more shirts, but I'm wondering if I'll have to buy again in a year. I don't want to buy a nice shirt/jacket for it to be donated a year from now.

    • 1 month ago
      Anonymous

      unless you turn into a gluttonous moron then you should be safe buying clothes to fit your 180lb body

  69. 1 month ago
    Anonymous

    How come there are guys at my gym who look super skinny despite being able to lift tons and how do I avoid becoming that myself

    • 1 month ago
      Anonymous

      Eat more, it's that simple

      https://i.imgur.com/1gt0Y38.jpeg

      I fell for the barefoot running meme. They are pretty grippy though

      Those are decent for deadlifts, you don't want to deadlift in heeled squat shoes

  70. 1 month ago
    Anonymous

    I have a fricky knee, I can't do squats, lunges, leg press, split squats, even at low weight, they always end up aggravating my knee pain. How can I even work my quads

    • 1 month ago
      Anonymous

      >How can I even work my quads
      You can't unless you use your knee to some capacity. Do some backwards walking, Patrick Steps or something like that.
      Try to fix your knee. https://www.youtube.com/watch?v=Jwu8f42rLuI

      • 1 month ago
        Anonymous

        I have a fricky knee, I can't do squats, lunges, leg press, split squats, even at low weight, they always end up aggravating my knee pain. How can I even work my quads

        Theoreticallty one of them electrical stimulators might do something. I know nothing about it.

  71. 1 month ago
    Anonymous

    I'm trying to lose weight, been going great so far. But is this a good way to start my day or am I setting myself up for failure and protein is the only way?

    • 1 month ago
      Anonymous

      That's good, but get some protein too. Eggs or yogurt are great for breakfast.
      After waking up, that's the longer you'll go without protein all day. So you might as well stop the catabolic shit that's going on anyway, you need protons for that.

      • 1 month ago
        Anonymous

        Thanks anon

    • 1 month ago
      Anonymous

      pair it with protein and oatmeal
      imo fruit only meal aren't that good, they're high in vitamins and fibers but it's also mostly sugar

      • 1 month ago
        Anonymous

        Thanks!

      • 1 month ago
        Anonymous

        >mostly sugar
        Is this keto talking?

        That's good, but get some protein too. Eggs or yogurt are great for breakfast.
        After waking up, that's the longer you'll go without protein all day. So you might as well stop the catabolic shit that's going on anyway, you need protons for that.

        >you need protons for that.
        And carbs don't?

        • 1 month ago
          Anonymous

          >And carbs don't?
          Carbs let you avoid the part where you use protein as fuel because you don't have anything else.
          But there are basic processes that need amino-acids, if you aren't eating any, guess where they'll find them? Just drink a glass of milk and you'll be fine.

  72. 1 month ago
    Anonymous

    What is a good weight to start with if I never lifted before

    • 1 month ago
      Anonymous

      A weight which you can do a set of 10-15 reps before failure.
      Since you're a dyel, keep it at around 15 reps and don't go to full failure.

      You're going to spend a lot of time conditioning your muscles, joints and tendons.
      Low rep high weight will tear you apart.

      Give yourself massages in areas you've worked out in to check on the soreness.
      If no soreness, lower the reps and increase weight.

      8-10 reps till almost full failure is optimal.

      Failure = unable to do a full rep with good form.

  73. 1 month ago
    Anonymous

    Is it worth it to get special shoes for squats and deadlifts?

    • 1 month ago
      Anonymous

      YES.
      Do you also do shit like power cleans, or any other form of clean or snatch? Then doubly so.
      But even just for squats, what are you doing, squatting in runners?

      • 1 month ago
        Anonymous

        I’m using a barefoot type shoe atm

        • 1 month ago
          Anonymous

          Why do you even have those?
          Anyway, that's good as in the sole isn't compressible, but it's not giving you the heel to help with mobility, and do you 100% trust the sole as far as slipping goes? Are those shoes solid enough to hold you and the weight if you use some sort of wedge to get that heel? and again, would you slip?

          • 1 month ago
            Anonymous

            I fell for the barefoot running meme. They are pretty grippy though

  74. 1 month ago
    Anonymous

    is msg like in a sazon seasoning ok in small amounts if you want to jazz up your broccoli or other vegetables?

    • 1 month ago
      Anonymous

      msg is no worse for you than table salt. it only sounds worse because theres no "common name" for it (like how there is for sodium chloride)

  75. 1 month ago
    Anonymous

    hey folks, started exercising for the first time at 23. finished 1 week of resistance band because i hate my pudgy lard body too much to show up at a gym.

    is this good progress or am i wasting time and get a thicker band

    • 1 month ago
      Anonymous

      >am i wasting time
      Better than doing nothing, but yes, you're wasting time
      >get a thicker band
      No, get a barbell, or a gym membership. Nobody cares about your fat ass, come in the water's fine.

      • 1 month ago
        Anonymous

        [...]

        >i hate my body too much to show up at a gym
        Fatal mistake. Don't give in to that, you'll just recess into a mental cesspool of social anxiety (speaking from experience btw).
        >resistance band
        Better than literally nothing, but practically a waste of time. Go to a gym, lift dumbbells, lift barbells, or use a machine.
        You can improve, do it.

        thanks fellas

    • 1 month ago
      Anonymous

      >i hate my body too much to show up at a gym
      Fatal mistake. Don't give in to that, you'll just recess into a mental cesspool of social anxiety (speaking from experience btw).
      >resistance band
      Better than literally nothing, but practically a waste of time. Go to a gym, lift dumbbells, lift barbells, or use a machine.
      You can improve, do it.

  76. 1 month ago
    Anonymous

    which exercices can i do at home to help/improve my incline bench press & OVH press ?

    • 1 month ago
      Anonymous

      Probably some hard push up variation or resistance band flyes, maybe dumbell floor press but imo it feels pretty shit
      But are you asking because you're at a period where you can't go to the gym or are you looking to supplement it? if it's the latter don't bother, just go hard enough on your actual session and rest properly

    • 1 month ago
      Anonymous

      clapping push ups and dips.

    • 1 month ago
      Anonymous

      >exercices can i do at home
      unless you're really weak [most] calisthenics won't do shit.
      Dips/weighted dips will help but most people don't have a good setup for dips

  77. 1 month ago
    Anonymous

    Besides testosterone, is there other steroids enhancing your performance outside of the gym and overall improves your QOL?

  78. 1 month ago
    Anonymous

    Upper back/shoulders have broken out in acne due to stress and a 2 week lapse in hygiene.
    Is there any way to get the acne to disappear faster?
    Should I over-correct with drying stuff like benzoyl peroxide?

    • 1 month ago
      Anonymous

      >Is there any way to get the acne to disappear faster?
      Benzoyl peroxide is probably the fastest way. Should work within a day or two if I remember right.
      t. previously used benzoyl peroxide
      General tips not to get it in the first place: Don't eat shit food, drinking water, don't jerk off too often, shower regularly, sleep in clean sheets and sleep well. Difference between the roots and the surface.

      • 1 month ago
        Anonymous

        >General tips not to get it in the first place: Don't eat shit food, drinking water, don't jerk off too often, shower regularly, sleep in clean sheets and sleep well. Difference between the roots and the surface.
        I've had some degree of back acne ever since I was 16 but yeah not showering after getting sweaty in a shirt (something as simple as walking a few minutes in this Texas summer heat) causes me to break out bad.

  79. 1 month ago
    Anonymous

    I try to ride my bike outside when I can but when it's raining or too windy I try and use my indoor bike which is nice but there's no computer on it so I can only go by my gear rate. My normal outside route is 12.5 miles and my heart rate is around 170 ±5 BPM and I can do a 25-30mi ride at that same BPM no problem but when I'm on the indoor bike I can work up to 170 BPM but staying there for longer than 15 minutes is hard for some reason. Could it just be a mental thing? The other day I spent 2 hours around 170BPM and while it got a little difficult it wasn't as hard as trying to do 15 minutes at 170BPM indoors

    • 1 month ago
      Anonymous

      It varies from person to person but i see this observation a lot from cyclists that tries an indoor bike for the first time
      I think the mental side of it plays a significant part but also indoor cycling is way more rigid, no coasting, no small movements like turning, braking would add up over time so you're basically sprinting a straight route all the way
      Also don't forget cooling, if you haven't had a huge fan in front of you yet i would highly recommend it

      • 1 month ago
        Anonymous

        Yeah that makes sense I do hit a few lights on my normal ride. I'll look into the fan, I never really thought about that thanks anon

  80. 1 month ago
    Anonymous

    Is 25mg oxandrolone daily 300mg/week test E for 10 weeks good for a beginner cycle? i got 16mg tamox for sides should i take it during or only if i notice any troubles with nipples

  81. 1 month ago
    Anonymous

    How heavy should I be going on glute bridges? Currently I'm up to 195lbs and can complete my sets but should I be going far lighter on these?

    • 1 month ago
      Anonymous

      Why would you go lighter, if you can do heavier, and still get your reps? in what rep range are you working?

      • 1 month ago
        Anonymous

        I'm currently doing 3 sets of warm up and then 2x8 at 195 and 1 set to failure which I usually stall around the 12th rep.

        Never done them before this current routine I'm trying them with so just curious if they're supposed to be a higher rep lower intensity exercise

        • 1 month ago
          Anonymous

          Go heavier or go longer, you could go 1 or 2 extra reps closer to failure on sets 1 and 2.

          • 1 month ago
            Anonymous

            Will do, thank you

  82. 1 month ago
    Anonymous

    forgot to load a 10 lb weight on one side of the barbell, should I do 10 lb one arm deadlifts to make up for it

    • 1 month ago
      Anonymous

      no just don't forget it next time.
      trying to "adjust" it now will just frick things even more up.

      Can I ask a wound healing question here? I don't want to make a thread but it's also gross and I don't want to shock image people and then get banned for it.

      >I don't want to shock image people
      this is 4chin and not facebook

      • 1 month ago
        Anonymous

        I've been warned for posting a picture of my fricked up tooth here before.

  83. 1 month ago
    Anonymous

    Can I ask a wound healing question here? I don't want to make a thread but it's also gross and I don't want to shock image people and then get banned for it.

  84. 1 month ago
    Anonymous

    I am rounding my right shoulder quite a lot while doing curls. What muscles are too weak to keep me upright?

  85. 1 month ago
    Anonymous

    I'd spoiler this if I could. Please no ban, this is the only place I can think of to ask.
    I've been dealing with this for a while. I've noticed ass pain when getting up from the toilet, like my skin would stick to the seat. I didn't think much of it, then months later, I noticed a hole, and for the past month I've been dealing with this. Pic related.

    It's in the crease between my ass cheek and thigh and things are always rubbing against it. I'd keep a bandage on it if I could, but it gets rubbed off almost immediately. It started hurting a little more, bleeding and sticking to my clothes on the 21st, now it's gushing and sticks to my clothes and hurts like hell when I have to separate my clothes from my sore, which causes more bleeding. It also turned red today instead of the pale color it was.

    How does it look? What should I do? I've taken measures to get it better (better chair to prevent stretching the sore, lube on the toilet seat, triple antibiotics every other day, sleeping on my side,

    I feel like the reason it got so big is because the chair I was using was kind of slanted, and whenever I would sit, it would feel like my sore was being stretched. That stopped immediately when I got a new seat. Unfortunately, the bleeding started here as well.

    • 1 month ago
      Anonymous

      Did you try covering it with a bandaid or have you just left a wound open for a month? It's likely a skin ulcer, keep it clean and moisturized and cover it to prevent irritation.

      Go to a doctor or dermatologist because there might be underlying issues causing it.

    • 1 month ago
      Anonymous

      Looks similar to my blue nevus when before I had it removed. I'd visit a dermatologist just to make sure it's not cancer anon.

    • 1 month ago
      Anonymous

      see a doctor bro, could be cancerous don't take the risk even if you're broke shit can get a lot worse if it is and it spreads to other parts of your body then you're dead basically

  86. 1 month ago
    Anonymous

    New lifter here. Did some reverse lunges last week with no problem. When I did them this week I got like a pull in my groin on one side. I went in quite quickly this time, could that be the problem? Or do I need to do a different exercise or stretch to build some strength.

    • 1 month ago
      Anonymous

      >change one thing
      >suddenly there's a problem
      Don't do that one thing and you won't have the issue.

  87. 1 month ago
    Anonymous

    When do I stop hurting?

    • 1 month ago
      Anonymous

      End of a deload week.

  88. 1 month ago
    Anonymous

    What am I actually doing when I push my gut out like this?

    • 1 month ago
      Anonymous
  89. 1 month ago
    Anonymous

    Intermittent chest pain that happens with or without physical effort, without high blood pressure and EKG being clear. What could it be? Could be anxiety but I wasn't anxious most of the time it happened.

  90. 1 month ago
    Anonymous

    do stretch marks ever fade away?

    • 1 month ago
      Anonymous

      No
      t. stretch marks on my arms that have been there since 2016

      • 1 month ago
        Anonymous

        frick
        i never should've let myself become a fat frick.

    • 1 month ago
      Anonymous

      not fully but a bit yes
      some weight loss/skinny/skin general on IST or IST has a link about this

      • 1 month ago
        Anonymous

        I'll check that out.

        I never got that fat but mine are pretty invisible, can barely notice unless in certain lighting or closely inspecting. Also most of them are on my thigh and ass and since no one will ever see me without pants, it's not really an issue I guess

        Mine are all over my stomach, I've dropped like 15 kg so I'm happy about that but the marks will forever make me insecure.

    • 1 month ago
      Anonymous

      I never got that fat but mine are pretty invisible, can barely notice unless in certain lighting or closely inspecting. Also most of them are on my thigh and ass and since no one will ever see me without pants, it's not really an issue I guess

  91. 1 month ago
    Anonymous

    im in an odd situation
    i used to be really, really fat. crash dieted for way too long with tons of walking every day, got to normal weight. i loved the feeling of hunger pains when i went to bed cuz i knew what i was doing worked. i felt like shit throughout the day though
    that was ~2 years ago, now ive been on a slow and steady bulk for around a year and i feel like i should at least do a cut for 4-6 weeks, eating is becoming tiresome.
    the problem is: im running nsuns 5 day which has pretty brutal volume, which i can recover from well with my current caloric intake, however i always go balls to the wall on isolations especially and on the 1+/5+ sets, i usually do 0 RIR except for squats cuz im a pussy.
    i train like a "bodybuilder", but i want to get stronger primarly, but i just cant leave reps in the tank unless its for the big compounds (t1, t2 exercises) since they have 95% prescribed reps.
    im pretty sure i will not be able to sustain this during a cut and i will feel like shit but i cannot let myself NOT suffer during workouts.
    i dont want to switch programs but i need to change my approach in general.
    im pretty sure training this way in general is hindering my strength progression too. i feel like im getting gains but not stronger, or not as strong as i feel like i should be.
    1. how do i let go from this? i havent had any injuries or sth (training for ~1.25 years) so far but im sure sooner or later it will happen.
    2. how do i approach cutting in this situation? im scared i will feel like a husk during the day if i keep training intensity as is but lower my caloric intake
    3. do i have some weird combination of anorexy and fatass ED? on one hand, i love eating a lot/feeling of fullness but i also love starving essentially (what i mentioned initially), despite me not being skinny? feels like im ultra fricked in the head

  92. 1 month ago
    Anonymous

    [...]

    >rotator cuff and rear delt
    i do rear delt work but i thought the rotator cuff is getting working by other movements like rows and pullups for example.
    Would this YWTL stuff be enough?

    • 1 month ago
      Anonymous

      Do a set of face pulls at like 25-30 lb and see if it feels really good, like stretching after 5 hours in a car. If it does do them regularly.

    • 1 month ago
      Anonymous

      band work for rotator cuff exercises NOW

  93. 1 month ago
    Anonymous

    Why do lesbians jerk off with plastic penises and not with veganas?

  94. 1 month ago
    Anonymous

    I've been going to the gym for 2 years already, doing basic strength exercises twice a week.

    I fricking hate it.

    I just came back from a longer break (minor injury plus holiday) and I realize how much I fricking hate it.

    I don't hate physical activity in its entirety because I love cycling, but frick, strength exercise is pure masochism.

    What's the absolute minimum level of strength exercise I should do in order to be able to consider myself "not a fat lazy frick"?

    • 1 month ago
      Anonymous

      I think you're not really doing it. Half assing it because you aren't into it and of course it isn't stressing your body enough to grow. You probably think it's silly for a weak man to push hard in the gym, so you'll always be little.

      • 1 month ago
        Anonymous

        I'm doing my best but my best is shit

        • 1 month ago
          Anonymous

          It's not your best if you know it's shit. Switch up weight, go from heavy to light and back again (separate workouts), tell your muscles you mean business.

    • 1 month ago
      Anonymous

      >lazy frick with ADHD
      >going to the gym regularly is out of the question.
      >just "greasing the groove".
      >pull-up bar and rings and kettlebells.
      >pushups, pull-ups, rows, dips.
      >fun stuff like ring support holds or ring-L-sits or a set of facepulls while I boil water or some shit
      Can handle everything at home (well, I work from home, even when I didn't, I did some floor L-sits and pushups at work occasionally and a set of squats while others had a smoke break etc). Just spread that shit out over a day. Do sets of 60-80% of maximum. You WILL get results, but you have to keep at it... good thing it takes next to no effort at all compared to heavy lifting. Every time I pass the door with the pull-up bar I do a little set. You can easily clock like 2000-4000 pullups in a month with that method depending on how consistent you are. Not sure if cycling does anything to your legs... depends on what you're doing, track cyclist do have massive legs. I just squat with kettlebells and body-weight. I don't need to be the biggest guy around, I just found something that works for me and keeps me healthy, frick the efficiency or "muh 1hours 4x a week in a gym crowd".

      • 1 month ago
        Anonymous

        >Not sure if cycling does anything to your legs
        No it fricking doesn't. I have stamina way above average, but I look like any other fat frick

        • 1 month ago
          Anonymous

          >but I look like any other fat frick
          That's because you eat like shit. No ifs or buts or excuses. You stuff too much shit down that big hole in your face. That's all there is to it. Fix that, and you fix your "fat frick" issue.

          • 1 month ago
            Anonymous

            I hate it that you're probably right

            Frick. I'm at the gym right now. I absolutely fricking hate it. Three more sets and I can go home.

            • 1 month ago
              Anonymous

              Be glad that the solution is simple and rejoice in the fact that you probably have a lot more solid muscle under that fat than skinnyfricks do, which gives you a considerable head-start

      • 1 month ago
        Anonymous

        >Not sure if cycling does anything to your legs
        No it fricking doesn't. I have stamina way above average, but I look like any other fat frick

        track cyclist have phat legs because their whole deal is sprinting on heavy gear ratio on a hard start over and over again, unless you have access to a private velodrome that would be really hard to replicate irl

  95. 1 month ago
    Anonymous

    Is there any benefit to doing fasted cardio? I've heard that doing certain forms of aerobic exercise in a fasted state can increase one's vo2-max, and I've also heard that it does next to nothing. I'm more interested in whether or not it directly improves athletic performance, instead of fat loss.

  96. 1 month ago
    Anonymous

    I went from curling 25kg on dumbells to barely curling 20kg for 3 reps and 15kg lat raises to barely managing 12.5kg

    I've been regularly going to the gym, I did have a good two weeks where it was painful to do lat raises and I eased off but still did some.

    Did I overtrain and lose gains? this is driving me wild I hate it.

    • 1 month ago
      Anonymous

      Plenty of factors. Perhaps bad sleep (aim for 7.5+ hrs), poor nutrition, bad calorie counting, lack of water, or mental health (notably stressed out or anxious regularly). You could always take a week off and see if you feel better afterwards, who knows.
      Maybe you have some recent change in your day-to-day environment that changed? Idk

    • 4 weeks ago
      Anonymous

      >overtrain
      most people have never seen this so no
      two weeks of off an exercise made you weaker on it
      maybe if you went to the gym to train instead of complaining about obvious shit on a turkish sheep beauty forum your problems would disapear quickly

  97. 1 month ago
    Anonymous

    I'm trying to get past a sticking point with my bench.

    My PR is 250 for 4 reps.

    I can knock out something like 240 for 8 reps but I'm struggling at 225 for 10 reps, 3 sets.

    If I've warmed up with a set of something light like 135lbs x 10, I can bench 225 for 10 reps, but at the tail end of the 7th repz I started to feel weak and have to push out the last 2 reps to hit 10. I however can't consistently hit 225 x 10 for 3 sets.

    I can bench 225 for 8 reps, another set for 8, then 7, then 6 or 7.

    What can I do to hit 225 x 10 for 3 sets consistently?

    • 4 weeks ago
      Anonymous

      >What can I do to hit 225 x 10 for 3 sets consistently?
      hit 3x10 with a lower weight and work up like with everything else?

    • 4 weeks ago
      Anonymous

      Lol you're strong enough to hit 2 plates for ten reps, but too moronic to know how to get stronger. Wtf haha

  98. 1 month ago
    Anonymous

    how i rest my muscles for max hypertrophy other than sleep and eat protein? do i need to be stretching and stuff or no

    • 1 month ago
      Anonymous

      I don't know, no one knows anything anymore. Stretching before exercise used to be the 11th commandment and prevented all injuries, now you aren't supposed to do it. I just stretch lightly whenever I feel tight.

    • 4 weeks ago
      Anonymous

      there's no need
      I don't personally do it
      and wouldn't recommend it except for stretching the target muscle before working it if it feels tight otherwise no

      as for recovery many protons and calories as well as long quality sleep are all you can do for recovery besides roids

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

      Does it go bad? Does it still have protons after this long?

      2018?! damn, try a bit to see if it won't mess you up and use it I guess

      https://i.imgur.com/BxXy7ih.jpeg

      Has anyone tried cake squats?
      Where you eat a filling of frosted cake before legs?
      It got me from 230 to 245 x 10 today because my thighs felt so thunderous.
      Kinda felt like a piece of shit at first with my gut hanging out ngl, but then I leaned into it and felt like a damn powerlifter for the day.

      I'm going to give it an A tier . Not as good as nitrous oxide but better than caffeine.

      you mean using simple sugars before a workout to give your muscles energy?
      a soda with actual sugar or even better: some honey will do the same

  99. 4 weeks ago
    Anonymous

    What supplements help sleep deprived brain and body to perform well?
    I can only sleep for 3-4 hours.
    No time to cook.

    • 4 weeks ago
      Anonymous

      Magnesium.

      • 4 weeks ago
        Anonymous

        Glycinate?

  100. 4 weeks ago
    Anonymous

    I'm on a cut but I overate yesterday. Should I compensate today or just continue with my normal cut?

    • 4 weeks ago
      Anonymous

      Just maintain cutting.

  101. 4 weeks ago
    Anonymous

    Does it go bad? Does it still have protons after this long?

    • 4 weeks ago
      Anonymous

      I've used protein that was expired in 2022 2 years expired, was fine. Can't comment on 6 years. Maybe slowly increase how much you drink and if something feels off, dump it? Can also try baking with it

    • 4 weeks ago
      Anonymous

      I tried a scoop. Smelled and tasted fine and I don't think it'll hurt. I'm just skeptical if it will do any good.

  102. 4 weeks ago
    Anonymous

    Has anyone tried cake squats?
    Where you eat a filling of frosted cake before legs?
    It got me from 230 to 245 x 10 today because my thighs felt so thunderous.
    Kinda felt like a piece of shit at first with my gut hanging out ngl, but then I leaned into it and felt like a damn powerlifter for the day.

    I'm going to give it an A tier . Not as good as nitrous oxide but better than caffeine.

  103. 4 weeks ago
    Anonymous

    what are the benefits of doing a prolonged, 3 day fast where you eat very minimally or nothing at all? Is it counterintuitive to your health?

  104. 4 weeks ago
    Anonymous

    I feel like my grip strenght is not keeping up with my lifts, as I progress in deadlifting I find it progressively harder to hold the weight. Is this normal? I‘m currently at about 110kg.

    • 4 weeks ago
      Anonymous

      >I find it progressively harder to hold the weight.
      heavier weights are harder to hold?! no way?!
      deadhangs, rack pulls with and without a pause up top and for your heaviest sets straps
      if grip limits your deads or other back work use straps and try to make your grip stronger in the meantime also forearm curls and stuff

      • 4 weeks ago
        Anonymous

        Alright thank you, ill include these exercises in my workout and see how it goes brother.

  105. 4 weeks ago
    Anonymous

    Has anyone noticed a shift in their preferences of women since starting to lift? eg. preferring asses to breasts

    • 4 weeks ago
      Anonymous

      More into slightly heavier builds I think, but not that heavy, and still like skinny. Higher T makes people less picky, so it tracks.

    • 4 weeks ago
      Anonymous

      hips>breasts>ass

  106. 4 weeks ago
    Anonymous

    Couple of qs:

    1. I'm doing an upper / lower split. when should I incorporate arms? my biceps and triceps are knackered by the end of my upper workout
    2. when doing dips I find it takes me to do a 1/6 rep then a 1/4 th rep and so on until I get a full one. almost like I need to ease myself into it and I hit a limit of mobility every time. what am I doing wrong ? feel marginally the same way when I bench sometimes

    • 4 weeks ago
      Anonymous

      you incorporate them at a point where they won't interfere with other lifts and will recover before being needed again
      as for #2 if it works it works treat it as a warmup

  107. 4 weeks ago
    Anonymous

    How do I isolate the central/sternal upper par of my pecs? Pectoralis minor already show.
    Hard mode: with calisthenics

    • 4 weeks ago
      Anonymous

      >calisthenics
      lol
      handstand pushups

    • 4 weeks ago
      Anonymous

      >calisthenics
      lol
      handstand pushups

      What movements will target the upper sternal head of pecs then? Maybe I do not activate them properly on top of that, because all the chest grows except that. I'm open to weights if necessary.

      • 4 weeks ago
        Anonymous

        I just told you how high incline pushups are the only way that i know of to do that without weights
        with weights it's db or bb incline bench and low to high cable flys

        • 4 weeks ago
          Anonymous

          Ok thanks. Also, it seems if the elbows are to far apart, you hit front delts more than clavicular pecs. Interesting read. I spam decline pushups, I'll be more careful.

          • 4 weeks ago
            Anonymous

            >decline pushups
            yeah do those, I always get incline and decline pushups messed up

  108. 4 weeks ago
    Anonymous

    I recently starting going as deep as I can during squatting. My knees are sore afterwards. Not sore like I've injured myself but sore like doms. I look down at my legs when squatting and my knees aren't buckling inward/outward or going out over my toes. Am I injuring myself or are my knees getting stronger?

    • 4 weeks ago
      Anonymous

      >or going out over my toes
      Why not? That sounds pretty unnatural to me.
      Squat down normally, like a slav would, your natural position should be knees over toes.

      • 4 weeks ago
        Anonymous

        I always thought the consensus was that your knees weren't meant to go past your toes while squatting/deadlifting. Has the advice changed?

  109. 4 weeks ago
    Anonymous

    >spondye-girlsthesis grade 2
    are my lifting days over bros?

  110. 4 weeks ago
    Anonymous

    Can switching from coffee to earl grey tea improve my slightly elevated ldl?

  111. 4 weeks ago
    Anonymous

    is adding two minutes a month to my jump rope workout reasonable or is it too much and i just go with one minute a month? i had a bad case of plantar fasciitis a couple years ago that i dont want to bring back

    • 4 weeks ago
      Anonymous

      >plantar fasciitis
      look that up plus squat university on yt

      • 4 weeks ago
        Anonymous

        its already resolved and i stretch the frick out of everything. ive been at my jump rope routine for 6 months now without issues and i want to get up to 15-20 min 4x a week so i want to know whats a reasonable rate of increase.

  112. 4 weeks ago
    Anonymous

    Do I need to periodically do a carb blow out to keep my test high?

    • 4 weeks ago
      Anonymous

      Except for sleep there isn't really much that increases test reliably. Scammers would try and recommend you to buy their supplements so check those out.
      Trt if you are serious about it

  113. 4 weeks ago
    Anonymous

    I need an all purpose shoe for lifting and general fitness

    • 4 weeks ago
      Anonymous

      >lifting
      Anything flat, so as to allow your foot a stable platform to work.
      >general
      Sneaker, or something likewise, to support the foot while working on unnaturally tough surfaces (concrete/asphalt).

      • 4 weeks ago
        Anonymous

        So I need at least two pairs of shoes. Got it

        • 4 weeks ago
          Anonymous

          If you're going for 2 shoes, get a cheap runner at decathlon or something, and a more expensive off-brand lifting-specific shoe

    • 4 weeks ago
      Anonymous

      So I need at least two pairs of shoes. Got it

      It depends on your body and how hardcore you want to be, and what exercises. If you're serious about squatting and have long fermurs you NEED a high-heel weightlifting shoe, but those are bad for deadlifts and even walking. For deadlifts you want something extremely thin (Unless they allow barefoot).

      Most people can get away with just a cross trainer for working out, comfortable but not as plush and unstable as a running shoe.

  114. 4 weeks ago
    Anonymous

    Should I be feeling shit in my lower back after squats or am I hurting myself?

    • 4 weeks ago
      Anonymous

      You’re probably turning your squats into good mornings

      • 4 weeks ago
        Anonymous

        I thought those involve bending over at like 90 degrees
        I don't think I'm doing that

  115. 4 weeks ago
    Anonymous

    I'll be traveling to a Asian country for a month for work, no gyms around, not even any parks with workout equipment.
    How do I maintain my gains effectively?

    • 4 weeks ago
      Anonymous

      Vigorous sex with Asian girls. They're pretty light so you can hold them against the wall while you frick them

      Get cardio by running away from ladyboys

  116. 4 weeks ago
    Anonymous

    Is an adjustable kettlebell plus pullups enough to get "strong"?
    I'm not really into looking buff, I'm just kinda sick of being really weak... But I don't have the space for a full lifting setup.

    • 4 weeks ago
      Anonymous

      get some dumbbells and a bench
      will get you much much further

      its already resolved and i stretch the frick out of everything. ive been at my jump rope routine for 6 months now without issues and i want to get up to 15-20 min 4x a week so i want to know whats a reasonable rate of increase.

      as longs as you increase gradually you should be fine I think

      • 4 weeks ago
        Anonymous

        I don't have the floorspace for a bench
        Also the two things I mentioned I got as hand-me-downs. A wall mounted pullup bar and an adjustable kettlebell that goes up to 40lbs.
        I tried a kettlebell routine the past week and it felt alright? Idk I've never done strength seriously before...

        You don’t have 6x6x6 for a power rack and bench?

        I've got a space but that's taken by my bike trainer. I'm a lot more serious about my cycling tbh, but I realize resistance training is important too

    • 4 weeks ago
      Anonymous

      You don’t have 6x6x6 for a power rack and bench?

  117. 4 weeks ago
    Anonymous

    Is drinking pickle juice during a fast a meme or should i try it out?

    • 4 weeks ago
      Anonymous

      I don't know if it's placebo, but pickle juice is great for cramps or sore muscles, specifically the kind you get from running. It always makes me feel a bit better the next day. As for fasting, I dunno, it can't hurt? As long as you drink extra water because that will be a shit ton of sodium.

  118. 4 weeks ago
    Anonymous

    Probably a dumb question,but does starting squats from zero gradually build up knee strength?

  119. 4 weeks ago
    Anonymous

    If I'm trying to lose belly fat to show my abs, is it ok if I don't get as much sleep as I probably should or am I really fricking myself over there?

    • 4 weeks ago
      Anonymous

      don't cut sleep, you're fricking yourself over.

      • 4 weeks ago
        Anonymous

        Is it still possible to reveal my abs? Will it just take longer?

        I also just deal with insomnia in general.

        Also is it normal to lose weight but see that your belly fat hasn't changed much?

        • 4 weeks ago
          Anonymous

          >will it take longer
          yes because of all the ghrelin binges
          >Also is it normal to lose weight but see that your belly fat hasn't changed much
          yes if your fat distribution dictates that it is last to go it is normal.
          height and weight btw?

          • 4 weeks ago
            Anonymous

            5'3"
            117.2 lbs

            • 4 weeks ago
              Anonymous

              looks like bait. if not you have an eating disorder. you can cut for how long you want you will never see abs because you lack the muscle mass to reveal them and your body is trying to cling on to life by burning whatever muscle you even have to conserve energy

  120. 4 weeks ago
    Anonymous

    If I want low body fat percentage but need to eat a lot of calories to lift, what should my diet be? I am trying spinach and kale smoothies with chicken breast for dinner, but spinach and kale have no calories

  121. 4 weeks ago
    Anonymous

    Which exercise will help me pull up my pants easier? Serious question. Is it bent over row?

    • 4 weeks ago
      Anonymous

      what problems do you have while pulling up your pants?

      • 4 weeks ago
        Anonymous

        I have a fat ass and it's a problem pulling up my pants 🙂 I feel weak

        • 4 weeks ago
          Anonymous

          get wider pants or lose weight

          • 4 weeks ago
            Anonymous

            yes I know, thanks. bulking. genetically huge ass and thighs. help

            • 4 weeks ago
              Anonymous

              m8 you do not lack strength to pull up your pants you have outgrown them. new pants, now

              • 4 weeks ago
                Anonymous

                it's not even a problem bro. just what exactly would make me stronger in that department

              • 4 weeks ago
                Anonymous

                bigger pants

  122. 4 weeks ago
    Anonymous

    >squat with kettlebell
    >prostate is stimulated
    anyone ever cum like this?

  123. 4 weeks ago
    Anonymous

    How long do you wait to eat before lifting?

    I just had a (big) bowl of oatmeal w/ nuts and fruit

    Plan is to go heavy with a tight belt so I usually like to be fasted

  124. 4 weeks ago
    Anonymous

    Why do I feel the bench press more in my shoulders than my chest?
    Or like its concentrated near my armpit
    Is that normal?
    Am I doing it wrong?

    • 4 weeks ago
      Anonymous

      Same and idk. Maybe our front delts need to catch up to the weight.

  125. 4 weeks ago
    Anonymous

    I was on a walk with a woman just now I'm absolutely drained mentally and physically. How can you talk non-stop for almost two hours while not letting the other person utter a word? How the frick do women do it?

    • 4 weeks ago
      Anonymous

      I'm a good listener apparently, but some people are wired the other way. Some don't get to talk enough to people so when they find somebody who listens, they flood you. It's almost as if they said everything they thought.

      • 4 weeks ago
        Anonymous

        Yea, I think she likes me because I actively listen, and keep her talking with follow up questions. I think I'm an exceptional listener, but sometimes I feel as if it's one sided, and she doesn't care about me. But if she wants to keep spending time with me she must care. Idk. It's just an insecurity of mine, do they like me, or are they just using me? I would be fine with just being a listener in a relationship, but not sure if this could work. Does she even feel connected to me?

        • 4 weeks ago
          Anonymous

          Idk dude. Being a naturally active listener is a double edged sword. Some people are good at listening and some only at talking. She might be really bad at listening, or she could also be unaware that she should listen more because she is too excited that she finally found somebody who's an exceptional listener.
          If she's actively trying to find time for you two to spend time together, then she very likely likes you.
          I'd give it more time and maybe test her a little bit, somehow? Maybe invite her to spend some time doing something you like, your hobby, and see if she's interested in learning what interests you.
          She should want to learn about stuff you like. To get to know you better.

    • 4 weeks ago
      Anonymous

      normies like to have someone to dump their "thoughts" onto
      also they think that by talking constantly they are better than the person listening and it also hurts them when they don't get to talk

      • 4 weeks ago
        Anonymous
  126. 4 weeks ago
    Anonymous

    anyone has experience with weightlifting with broken rib?
    doc told me to take 4-5 weeks off but I went to the gym yesterday and didn't feel any significant pain

    • 4 weeks ago
      Anonymous

      you can still hit arms shoulders and maybe legs but I would be careful with strenouous activity

    • 4 weeks ago
      Anonymous

      gonna piggyback, but is a broken rib painful on each breath or not?
      literally flew into a barrier while gokarting lately and I'm wondering whether I'm just bruised up nicely or if it's something more serious
      some movements hurt and so does breathing, but only sometimes, mostly in the mornings
      once I'm warmed up and massage the ribs a bit, I don't feel pain anymore for some time

  127. 4 weeks ago
    Anonymous

    Does it matter when you do your LISS cardio on lifting days?

  128. 4 weeks ago
    Anonymous

    Do you end a workout early or take a few minutes longer to rest if the pump hurts too much? During the last exercise of my workout last night, the tricep pump actually impaired my ROM.

    • 4 weeks ago
      Anonymous

      why the frick would I cut a workout short if there's no need to
      for me it happens with my biceps sometimes so I just wait until gets better
      also flexing the muscle and moving it lots helps me to move blood out of it

      • 4 weeks ago
        Anonymous

        Yeah I’m really regretting cutting it short because it felt fine as soon as I got home. At least it was only the last set of the last exercise.

  129. 4 weeks ago
    Anonymous

    Not a question but I hit 220 for a single on bench today and im feeling good. I've hit 225 before but it was when i was 12lbs heavier, so im happy to be doing a slower bulk while still pushing my numbers up. thanks for reading my blog lol

  130. 4 weeks ago
    Anonymous

    will drinking a little pepto bismol break my fast? i got a tummy ache 🙁

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