Is my routine too much volume?
Morning and Evening
8x3 bench press, dumbell curls, and shoulder press.
As long as I eat enough we're good right?
QTDDTOT
Is my routine too much volume?
Morning and Evening
8x3 bench press, dumbell curls, and shoulder press.
As long as I eat enough we're good right?
There's already a thread open, you moronic double Black person
oops.
pls respond 😉
Pls respond
my wife is trying to incorporate chia seeds into our diets. Is there ~~*something*~~ I should know about Chia seeds that I'm not finding on google?
If these mystical Chinese superfoods are so great, why are they all so fricking small?
Think about that. Then throat punch your wife for wasting money.
I've started my cut recently after a bulk. I'm at about 18% bf fat now. How much will my chest and waist shrink by? Should my pre-bulk clothes fit or will I need to get an inbetween size? I'm 6'4 so just at the cutoff for off-the-rack tshirts fitting
is it normal to feel your bicep alongside your chest after flies?
is that a have a nice life reference on IST
You know it brother. Nothing like hitting a PR to Earthmover
All of my big compound exercises (ohp, BP, dips, chin up, pull up) are 5x10 or 6x10.
Is it all right or am I missing gains?
My current bench max is 195lbs (90kg). Is it possible to achieve a bench max of 225lbs (100kg) in 2 weeks?
6’1(186cm) 160lbs(73kg) for reference
>Exact same thing
>Twice a day
>Unknown number of times a week
Sounds like a recipe for an overuse injury
Incredibly unlikely, only if you were able to linearly progress 5 lbs every session, 3x a week. Which I've only ever done 5 lbs 1.5x a week from 200 3x5 to 250 3x5. But at that bodyweight and time likely spent training, I would say no.
Unfortunately no. They're all garbage, oly bars are the way to go and you'd still have to go out of your way to get something decent (Rogue Ohio power bar, Texas power bar, etc)
Only way to find out is to try. One rep max calculators exist but they can be inaccuratem
3 times a week, op here.
Still sounds like too much of the exact same thing. Why not do a DUP? Each day do a variant that hits the same muscles but isn't the exact same movement. And don't lift twice a day, very few people will benefit from that. And probably not at your level of advancement, which is likely close to beginner.
Are there any good 1" standard barbells? I could use my dumbbell plates on it but I'm worried it'll bend with anything over 200lbs.
>lift 3 days a week
>"cardio"/sports on days inbetween
Can this work or is it too much unless you're already fit as frick? Or how about lifting early in the day then sport in the evening? Trying to figure out a schedule and need to pick what days I'm gonna be athleticsmaxxing, not sure what to do.
How long will I have to recover after a stomach bug before I can lift again?
On friday I almost passed out while sitting from holding the hot lava in my ass while on my way back home from work. I was sweating up a storm while sitting in the tram and when I left at my stop I blacked out and stumbled into a massive pole headfirst. I got home and shat out what felt like 3 days worth of blocked up shit and then slept for 20 hours with a temp close to 40°.
The runs and fever have stopped but the sporadic sweats have not. My doc told me to stay home until wednesday but I don't know if I can lift so quickly again because I still feel relatively exhausted after that ordeal.
Thoughts on crossfit? It's been 4 months and I feel amazing, lost weight and gained muscle.
If I can bench 185 lbs for 6 reps what would my max be?
Is this routine good or bad? Jeff nippards
bad since hitting full body 5x per week will have you burned out and over trained unless you take gear to handle the high frequency and I'm assuming it high volume
Has anyone ever succeeded in lifting a pony over their head?
No but that greek guy lifted that rock. That was a while ago tho…
bros, I just got a Cialis prescription (or so the doctor said, the pharmacy doesn't have a record for it, but that's beside the point). I remember IST saying it's a performance enhancer (aside from the dick stuff) but I don't actually remember what the specifics were. What does it do? Also is there any reason to avoid doing a tough hike on it day one?
Am I really supposed to not stare at girls in the gym when they do this while looking and dressing like that?
I have a home gym setup with a rack and a bench. Does an attachable pulley system work or are they too janky?
I think it depends on whether you mean the kind you can attach to any rack or one specifically for your rack with rails and multiple attachment points.
Whichever you mean, I've heard complaints that they aren't tall enough
I don't think my rack has specifically designed rails and stuff I meant an all purpose one.
I think I could provide the elevation when working to make length not an issue, have you heard anything about them being not sturdy or similar?
I have one and they're okay for really light stuff but I wouldn't use it for pulldowns or anything like that
There are objectively good and bad programs. If you don't think so you're wrong.
>There are objectively good and bad programs. If you don't think so you're wrong.
There are worse and better, nothing is objective. Not everything will fit into a neat little "good" and "bad" jar. Move past it.
Well don't eat like a fat frick, just eat enough. Count your calories. And yeah should be fine as long as you have one full rest day.
I'd get flavored whey over that shit. Also myprotein sucks ass get optimum gold standard.
jerk off less.
>And yeah should be fine as long as you have one full rest day.
Alright cool, thanks.
There are absolutely ways to make it objective. Volume, intensity, and frequency management can be managed poorly, okay, or well. This is usually determined by how your body responds to it but when you get experienced enough you can just tell if something is gonna be good or not. For example, Smolov [Jr] is not a good program, no matter how you slice it.
Dude all I'm trying to say is for the kid to stop looking at programs as "this will get you the body you want". It's a program, it's what worked for some people. Doesn't mean it will work for everyone. And if a program doesn't work for you, you shouldn't be afraid to adjust it.
There will absolutely be some programs that don't work for a majority of people or are poorly planned out, but it's better to understand why than to just say "bad program".
I can guarantee you the 2-3g or protein you're missing out on per-scoop will not make any difference in your overall strength at any point. It's a couple of dollars-worth of savings. If that's worth it to you, then just know your stuff is gonna taste nasty.
>I'd get flavored whey over that shit. Also myprotein sucks ass get optimum gold standard.
Problem with flavored whey is that you pay full price while only getting 90-95% of the whey. The rest is fillers.
>jerk off less.
One and half month of nofap
Well I didn't say stop jerking off entirely. Do you have ED, or is it just performance anxiety? When was the last time you had sex or failed to have sex?
>Do you have ED
I guess so
>or failed to have sex?
Last week
what happened? were you nervous? Performance anxiety is a real thing.
Did you try men
anyone know a decent calisthenics routine for beginners?
>That's fine, just make sure you're eating/resting enough to recover.
Even if it's gym and sport on the same day, morning and afternoon/evening? Just gotta rest and eat like a fat frick to recover properly?
>https://www.myprotein.com/sports-nutrition/flavdrops/10530471.html
Are these flavor drops any good? I'm getting tired of drinking unflavored whey protein.
How to increase my sex drive bros. I could be with the hottest woman, kissing and doing some foreplay, but I just don't feel horny and obviously my dick doesn't get hard.
not really
Why not twice a day? As long as I get my rest days.
If you've already spent most of your energy in the morning, all you're doing at night is increasing chance of injury. Your muscles need a minimum of about 24 hours to recover before being used again. Even ignoring that, you're already tired and going again will get you poorer results than just waiting in the first place. And takes more precious time out of the day.
Don't go to the gym twice a day.
I feel like I have enough energy to go though...
I feel like I want to make most of the days I'm working out, I hate resting so much.
There are very few cases where such drastic measures are needed. I had to go up to benching 6x a week and make my bench only sessions double bench sessions with the sheiko framework in order to make progress, from 385 to 410. If I could have done less, I absolutely would have. I might be able to make it less if I make every bench session a double bench session, but I haven't experimented with that yet. The point is, rest is important and it will get mentally draining to lift so much, which is not performance enhancing and can actually be a detriment. R&R is an important factor when it comes to making progress in the gym.
Do you guys have a favorite HIIT workout?
I try to do this one (https://www.youtube.com/watch?v=cZnsLVArIt8&ab_channel=FitnessBlender) 2/3 times a week, it really hurts but I feel so good at the end. Don't know if it really helps to have good cardio though.
Never done one before, why did you start and how long have you been doing it?
Mainly to lose fat and have a good cardio. And it takes less time than running 10km.
I've been doing this one seriously for 2 months.
And have you gotten better cardio? Do you get through it easier now?
Well it's easier now than two months ago, of course. But I feel like I'm stagnating somehow.
If you're losing fat it's all good, no? And if not, try another routine.
How much protein do you eat daily and how do you reach it? I have to put in effort to reach 150g and that includes 500g of Greek yoghurt which is a fricking chore to eat.
you don't need 150g. 1g/lb is a complete myth unless you're juicing. You just need 0.8g/lb of lean body mass.
It actually depends on whether you're in a surplus, maintenance, or deficit. It's inversely related with it. According to RP, assuming you're not extremely fat, ~.8g/lb is the recommendation for the max in a bulk, ~1g/lb in maintenance, and upwards of ~1.25g/lb in a deficit.
>It actually depends on whether you're in a surplus, maintenance, or deficit.
that is complete horseshit. Your musculature doesn't change based on your pure diet, you don't suddenly need 20g more if you're eating less, how does that make any sense?
It's not horseshit, they've analyzed numerous studies on the topic and they're all cited. Protein needs are lower in a surplus because the surplus has an anabolic impact on its own. Protein needs are higher in a deficit because your body is trying to get rid of whatever muscle it can since it's energetically not beneficial to have as much muscle as possible. Therefore, the extra protein intake is actually there to have a muscle sparing effect.
>Protein needs are higher in a deficit because your body is trying to get rid of whatever muscle it can since it's energetically not beneficial to have as much muscle as possible
This would only ever happen if you were already in low body-fat, why prioritize muscle over fat? Even so, if the muscles were being used why would the body be trying to get rid of them?
post study please.
The study was specifically in low fat subjects iirc. And just because the muscles are being used doesn't mean you don't lose muscle mass in a cut. I'm not saying muscle mass is being prioritized over fat, but that you are losing muscle mass too. Way too lazy to find the exact study in the citations in the back. Organized by chapter but not specifically cited so I don't know which study it's from.
>hypocaloric diet
aka an already very low calorie diet, usually between 1000-1200 calories. Which means unless you are also on one of those diets, this effectively does not apply at all. Yeah, you should have more protein if you're already very lean. If you're a normal guy at 18% BF cutting at a 500 cal deficit? You don't need to worry about it, just get your 0.8g/lb of LBM.
I can't stress how important it is to read into the details of these studies before quoting the recommendations.
Based on the result of the book and how he uses the word hypocaloric, he doesn't mean specifically mean severe deficit, only that a deficit exists.
either way, I don't think it's something the average person needs to worry about. That's my entire point.
You're right that it depends on goals, but if someone aims to be high performing and compete in strength sports etc then it's very relevant. I suppose that's why you should ask instead of randomly spitting out numbers.
CASE IN-POINT: Most anons who are just lifting and are still mostly new do not need to go to such extremes. If you're prepping for a show, maybe. But if you're just lifting to get in better shape? Unnecessary. I feel like freaking out about protein intake is one of the biggest bits of confusion for new lifters and they usually get way more than needed. That's why I'm making a big deal out of it: K.I.S.S
I live in 3 bedroom apartment with 2 other girls (flatmates) one is leaving so we're looking for new chick.
One girl is coming over to check the room and I have her on my tinder matches apparently . Should I tell my other flat mate who's inviting people, unmatch her or simply pretend I don't know we matched?
Don't shit where you eat. Unmatch.
I'm scared she might remember me after the meeting and find me among other matches.
I guess unmatching is the best.
I mean you could ask your roommate what she thinks is the best. You could stay matched and then if she ends up moving in you tell her you matched but that it's better that nothing happens etc.
>fitness related
Penis fitness is still fitness newbie
no it's not and it never has been you zoomer degenerate. This isn't the fricking /soc/ playground.
>and it never has been you zoomer degenerate
How new are you?
Been here since 2007 dipshit. Go on and say how proud you are of graduating high school back in 2020.
If you'd been here since then you wouldn't be complaining over what that anon is talking about, ergo you're either a liar and a moron or you have been here for 15 years and are the most moronic person to ever post.
leave zoomer and take your tiktok-tier drama with you
No thanks LARPer, I'm good. Also I'm not the anon talking about his roommates, just wanted to call your newfriend autismo ass out.
go white knight for a homosexual elsewhere
>he came into a thread solely to sperg out over something that anons have been doing for years before he even found IST
kek
>talking about tinder match and flatmates
>not even dicking down the girl
Nope, still not fitness related + not even penis fitness related since the dick remained in the pants all along. He should go to /adv/
is there a non moronic bro split?
depends on how much time you're willing to workout
How much water is optimal to drink in a day?
If it's white/clear you can ease off a bit.
don't force yourself to drink just for the sake of it, only drink if you're thirsty or haven't had any water in a bit (over an hour or so). Drinking an arbitrary amount per day is just pointless busywork.
Is creatine beneficial to take or does it barely matter? any side effects?
What’s up with my forearms, why are they sometimes pretty veiny and/or big, and sometimes tiny and/or not veiny at all. Do I just get a forearm pump every now and then from everyday life?
I have a bunch of these symptoms. How to kill off parasites effectively?
Calcium disodium EDTA chelation therapy, 100mg of potassium iodide, take the borax pill, toss and wash epsom salt
How fricked am I if I lift and eat good but only sleep 8h or more a night like 2-3 times a week? Usually it's around 6-7
Even if you weren't lifting sleeping under 8 hours is bad for you. You obviously miss out on gainz, but 6-7 is still better than 5. Get blackout curtains and improve your sleep senpai.
What do you mean? As in like a substitute for actual food?
How bad are we talking? My schedule doesn't allow me to fix my sleeping schedule sadly
I don't know if there's some quantifiable way to say how bad it is. You're still better off lifting and not getting 8 hours of sleep than not lifting and still sleeping sub 8 hours.
In your opinion, Are protein shakes satiating?
How sore should I expect to be after a good workout? And for how long?
I can do 15x60kg incline bench press, does that strength carry over to flat bench? Haven’t benched in a while
Why shouldn't I just do every set to failure?
you can. look up how dorian yates used to train (although he did do only 1 main set per day with some accessories on top)
>Shoulder hurts
>Take a week off
>Pain seems to stop
>Work out
>Pain is back as strong as before after one session
>Rinse and repeat 3 times for now
I'll never fricking make it
you're not letting it heal long enough or your poor form is fricking you up.
because how are you supposed to get through all your exercises if you do each one to failure? Probably takes longer to recover as well, not to mention the more exhausted you are the higher the chance for injury is.
yes and no. It'll definitely help you out, but it's not going to be 1-to-1 or anything like that.
Resting is an integral part of working out. Working out too much can actually be harmful to your overall progress. Don't be a dipshit.
Why the frick is creatine so expensive all of a sudden? Pic related was $10-$15 a year ago.
Any blood thinning supplements as effective as aspirin?
https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout
What's a good progressable isolation bodyweight glute extercise? Glute bridges and hip thrusts are too easy.
Is this too much for a full body program 3 times a week? and how should my main lifts if i'm still a novice, should I really be able to add 5 pounds every week?
do ramp-up sets instead of doing sets across so you don't burn yourself out
What diet is IST approved? How do I properly eat clean
picrel except avoid canola/peanut/sesame oil where possible.
Does the 1g protein rule apply even if you're a fat frick?
Also why no pork? Should I not be eating that?
can I do frozen veggies? does it matter? What do you think of things like pineapple, zero sugar pasta sauce, zero sugar bbq sauce?
what about stuff like isolate protein powder, collagen powder, peanut butter powder to mix in stuff like greek yogurt or milk after the gym? and is it bad to use Mio sugar free water enhancers?
>protein powder
fine to use. eating enough protein from real food can be tough so most people use this to help them hit their protein target. I wouldn't use more than 2 scoops a day. real food will always be superior though.
>collagen powder
no idea what this is
>peanut butter powder
why don't you use real peanut butter? is this powder actually made from peanut butter or just entirely artificial?
>Mio sugar free water enhancers?
nonono. dude just drink plain water. its not hard. if you so desperately need some flavour use lemon. real lemon slices. not some artificial powder crap.
the collagen is supposedly good for skin and peanut butter (pb2) is just peanut butter with less calories.
Are organic frozen berries a waste or are they good enough to add in a diet for stuff like greek yogurt? Is almond milk ok or go whole milk only?
>organic frozen berries
they're good for adding flavour to yoghurt like you said. I wouldn't say its necessary to have them in your diet, though.
>milk
almond 'milk' isn't milk. its juice from a plant. avoid that crap. only drink cows or goats milk.
I’ve been doing 7 days a week ppl for a while and want to add a second cardio workout on some days, is this a good idea or is not having rest days stopping me from building muscle? I’m barely ever making progress on my lifts, however I feel decent overall. Also is there a better 7 day split than just doing ppl?
>I’m barely ever making progress on my lifts
more cardio is fine but take some fricking rest from lifting anon. ppl is 6 days anyway so what are you really doing?
I’ve got issues with abduction and extension in my right shoulder. It’s to the point that it’s uncomfortable for me to stand at parade rest for army stuff and I get nerve pain when I hit 40 push ups. What’s the best way to fix this?
What happens to my body if I do exercise regularly and progress and eat as much as my TDEE suggests but not as much protein as I'm supposed to. For some reason, I can't get enough protein. Will I just get fat or what?
You will still progress, but it will be a bit more slowly. As long as you give your body enough stimulus, it should be alright.. I also assume youre also within your first 2 years, so I wouldn't freak out about it.
Should I worry about BPA in canned foods?
I find them convenient and relatively healthy given I choose ones with simple ingredients but am not sure if I should worry about the can itself.
Also keep an emergency pantry stocked with them but wonder if eating them every day like that would do more harm than good.
I'm trying to balance lifting and muay thai. I currently do muay thai 4x a week, and lift 3x a week.
Should I not take a rest day or just double up 2 days a week?
On my first week of 5/3/1. Is the point of BBB sets to do them only after the amrap sets? I tried doing them on my deload week and it was way harder than I thought
Do any other bros here like wearing womens underwear? I find it fricking hot to wear cute g-strings, thongs, and lacy bootyshorts underneath jeans. I have like 25+ pairs of womens underwear.
In case you’re wondering, I’m straight. I am 8/10 looks, 5’10” 180 lbs with 6 pack, big quads, and nice v taper. I’ve fricked over 30 different women in my life in my 30 years on this earth.
Any women into making their guy wear panties? I’m I the only one?
Picrel: one of my fav pairs
So I'm trying to make a regular routine like starting strength but a little extra, my idea is to split it into 3 days
Day one focuses on upper body/arms
Day two focuses on lower body/abs
Day 3 focuses on Legs
This cycle starts small but gets harder over time and works every group within one week.
So good idea or nah? I'm just trying to make a routine that works. There's so many routines out there and tbh it can get confusing
If your main goal is strength, just do SS. You don't know enough to frick around with making your own program, guaranteed. Read Practical Programming for Strength Training 3e and maybe SS 3e and learn something.
Fair enough, is my idea good though? Anyone out here who knows who can tell me? I'm thinking SS and a routine of daily calisthenics (push ups, pullups, crunches, etc) might be good. I'm guessing I need to build a solid foundation since rn I'm flab
I just want to know if my idea to split it that way and cover the whole body in the week is a good idea or not.
No it's not. SS with some accessories after the gains start to slow down isn't a bad idea though.
How large is your caloric deficit
Believe me, by the end you're gonna be glad that the main lifts programmed are all that there is. Novice linear progression gets really fricking hard when you're close to being done with it
that is nothing like starting strength or any other beginner program. you didn't go into detail, but only training lifts once a week is wasting your gains as a beginner. I wouldn't do a leg day right after a lower day either. if you really want to do this program, do legs Monday, upper Wednesday, lower Friday.
if you want a little extra (as in more lifts per session) you should really do greyskull LP, SL5x5 w/assistance work or candito LP. there are more options beyond SS.
My end goal is to turn this flab into solid muscle tbh so whatever routine works best is fine by me. Looks like I have to do my research though before I start anything or do something stupid
I looked at SS and I just don't feel like it's enough. Maybe I'm impatient or maybe I'm expecting something too intense right off the bat idk. Thanks for the adv though I'll look into greyskull LP
Will this routine get me not-fat by christmas?
AxBxAxxBxAxBxx
A:
15 min treadmill
3x5 squats
3x5 bench
3x5 overhead press
B:
15 min treadmill
3x5 Deadlift
3x8 bent-over row
3x8 upright row
running 3+miles on off days.
Fork putdowns xF anon. Lifting just helps build/maintain muscle so you target fat loss. We also don't know your stats and your goal weight.
6'3" 290
190 bench
225 squat
295 dead
adding 10lb/session for squats and deadlift, 5/lb for bench
6 weeks into it
running is like an 11min/mile pace
I don't understand your training frequency, like you have two upper body push exercises on day A and two upper body pull exercises on day B, but your weekly structure is that of a full body program. so switch OHP with either of the row variant. you exercise selection is ok but to be "not-fat" is mostly a matter of dieting. also I'd do the runs either in the morning or on non-lifting days, lifting while being sweaty from a run must be horrible
>Jerk off
>Fall asleep
>Dream of having tree trunk legs and Back spreading on the side walk
Is this a sign?
Is gynecomastia treatable through gym and eating right? I've had b***h breasts since high school, and while it got better during my 1.5 year stint in the gym pre covid, they're still there. Is it something that just needs constant work, or do I need to look into surgery in the future?
i feel the top of the room come off
How can I fill this gap?
What exercises will fill this middle/back of my shoulder best?
Will getting bigger shoulders help my bench press?
I've just been doing deadlift, bench, and leg press
>Literally do zero shoulder exercise for a whole year
>Shoulders disappear into my neck and bicep
>Look like a custom character from a video game
I like black coffee or sometimes with a little creamer, but I also like soda sometimes. Are Ghost drinks closer with their ingredients to soda with more caffeine or monster, redbull, NOS, etc.. I know soda isn't the best for you but I was looking for a good caffeinated beverage other than coffee that I could drink for a little more pep that soda say if I'm going to be up or out all night. I'm not looking for really potent energy drink.
You guys know any good quality protein bars? I wanna say I don’t care about the taste, but there are some real shitty ones out there, so I’d appreciate it if they also don’t taste like complete ass
today, any exercise that involves bending my left elbow 90 degrees hurts, pull up, bench press and press all hurt but something like curling doesn't. The pain is sharp and gets worse with more weight and lasts 3-5 minutes after repping. My elbow is also unusually warm to the touch too. What could this possibly be? I had no pains yesterday, anyone else ever experience something like this?
Will I see gains lifting twice a week and doing calisthenics on the side daily?
Why am I so much weaker or stronger on different days?
3 weeks ago I did 3 sets of 12 pullups easy, but for the last few workouts I could barely do 10 in one go. Took 5 days rest and just worked out now, still struggling to complete just one set of 12.
How do i make biceps wider specifically? They have a big peak now but still look flat and even concave from the front...
stop focusing on biceps and focus on triceps. Triceps are 2/3rds of your arm.
Squats, hyperextensions, face pulls,
>wow anon.. Your triceps looking huge!! You must lift a ton!!!
have you tried targeting each head and brachialis independently?
Do I need to go to a gym to become fit? What if I just lifted heavy shit at home like bags of flour and whatever
Might have dumbells around the house, could I just use those?
not heavy enough
How much weight are construction workers lifting?
Frick I guess I really have to go to a gym
construction workers are generally fat where I'm from, so not a good idea to use them as a guide. they probably don't lift more than 50kg at a time by themselves and even then its not lifting in a repetitious way that properly targets muscles for growth. gym is the way to go.
of course its possible. you don't need coke to survive. I've quit foods and drinks I used to consume every single day. you just need some willpower. tell yourself enough is enough and just stop buying coke. If you have coke in your fridge right now go and pour it down the sink. carry a water bottle with you everywhere so you can drink water when you get thirsty/hungry. see picrel in the case of cravings.
nice chart, thank you
Thanks, also for the chart.
I need someone to tell me that it's possible to break from my diet coke addiction. I have been drinking it since I was a child since my mother was diagnosed with diabetes when I was born.
Anyone here break from their favorite beverage and now drinking solely water?
Simply stop buying it. As long as you have it at home it will be quite hard to stop.
Is 140 a good goal weight for a 5'8 male? I got that number by looking at healthy weight ranges for my height from a couple government websites, taking the median and rounding it but most people tell me it's way too low. Am I being gaslit or is it actually a bad goal weight?
im 165lb at 5'7 and i want to kill myself because im a fatass.
>I got that number by looking at healthy weight ranges for my height from a couple government websites
I assume they are just looking at bmi charts. 140 is in the healthy range for your height. if you have decent muscular development you could easily go up to 150-160 at a low bf.
Thanks for the input you two I appreciate it. Hope you both get blessed gains or losses depending on your goals.
is it cheating if my legs raise forward on a pullup, im not swinging with momentum they just go up naturally
It means you're not stable in your core, try to raise them up and keep them there for the whole set, that way you'll strengthen your core
>work out yesterday before bed
>bench press, front and lateral raises
>goes really hard on the bench, noticeable doms in my chest today
Chest muscles are secondary muscles during dumbbell OHP, should I do it today at lunch or let my chest rest until tomorrow?
In general, will a muscle group get enough rest if I use them in a compound lift the day after I focused on them in another lift?
(I don't have any coomer bait on this computer, I hope Boromir is enough for an answer)
why do i feel so weak after masturbation. even the day after jerking off i am barely able to feel strength. while my friends brag about jerking 3 4 times per day usually.
i am 18 also i am indian if that matters
what's better for bigger lats and strictly for lats, pull ups or pull downs?
i know i should incorporate both i want to know which is better for width + hypertrophy.
pull downs since you can adjust the weight.
>what are weighted pullups
I wanna try for 1 RM on the big 4. What type of progression schemes are the best for this?
>chia seeds
Discuss - I will be back later to monitor this thread and judge the comments.
What's the best hour of the day to exercice (weight or cardio) ?
I usually do it on an empty stomach at 8:20AM because I'm depressed.
midday/afternoon with 1-2 meals in you.
Does too much protein cause kidney stones? I've been eating 1-1.5g per lb of body weight like I've seen suggested, although I'm not lean at all and I've heard it suggested to eat 1-1.5g per lean body mass (which I'm not sure what would be for me). I weigh around 180 and have been eating 180-200g daily. Is that alright, or am I putting a bunch of stress on my kidneys? Or maybe as long as I drink a lot of water it would be alright?
Hello fit, I have 350 normal T and my free T is 100%. What does this mean?
Redpill incoming: your testosterone levels don't matter that much, what matters is you sensitivity to it
If you don't suffer any of the effects of low T you're fine
>my free T is 100%
get another test
Give it to me straight bros, will I be able to get my deadlift and squat to 4pl8 and 3pl8 respectively by 1 year?
Height: 165 cm/5'5, weight: 145 lbs/65 kg. Never played sports in high school and college. I was always thin all through out my life.
Currently 5 months into training and my deadlift is currently 195 for 5 reps. 155 for 5 reps for squat. I add 10 lbs every time I deadlift (once a week) and 5 lbs every time I squat (twice a week).
>165cm
>65kg
not gonna happen.
>that guy that quarter reps or ego lifts literally every single exercise but is still jacked
Saw one doing 1/5th the proper ROM on hack squats with 5 plates yesterday, then 1/4 leg press afterward. How? Is it just steroids?
Why do I get bruising when lifting heavy things? During deadlifts yesterday I got 3 bruises, each about the size of a pencil eraser, on the inside of my elbow. This isn't thw first time. Why?
>Chest is used minimally if you do OHP properly IE you don't lean back excessively. It's more likely that fatigue in your triceps and shoulders will be the limiting factor.
I already went and did it. Noticed exactly what you mention, lowered weight slightly and everything went fine. It's neat that my actual experience matched your reply so well.
>Why even bother with front raises if you're doing sufficient pressing?
I just like them.
>Within a year? Probably not.
Really? I'm planning to go down to 3 reps instead of 5 once it gets too hard as I progress. Right now, it feels pretty fine and I think I can pull for 5 until maybe 250. Also, I'm still doing double overhand so maybe if I switch to mixed, there's more LP I can squeeze out.
4 plate deadlift is 2.75 times your bodyweight
What are the best and/or recommended supplements for someone that does martial arts?
I went to hard and it's been like two whole months. I still can't recover and I'm still sore.
>He didn't do cardio
Enjoy your fricking gout
>eat 500 calories above my maintenance
>still losing weight
AAAAAAAH BROS HOW THE FRICK DO I GAIN WEIGHT?
i feel ya. tdee calcs lied to me. i'm struggling just to hit maintenance without junk food. milk has helped a lot. drink it with meals if you don't like it alone. adding peanut butter or dairy to things can help boost cals.
increasing the percentage of carbs in your diet can help stimulate your appetite too.
eat more frequently throughout the day. 3-5 is good. push yourself to eat even when you're not hungry and slowly increase portion sizes to help stretch your stomach. the body needs time to get used to eating more so try to stick with it.
eat more
Does donating blood hurt gains?
>think my upper traps are too big
>continue to do pendlay rows & weighted fat bar pull-ups
help i can't stop
thanks for reading my blog
how the hell do i fix this? I'm still a beginner, and making good progress every workout EXCEPT with overhead press, which has stalled at an absolutely pathetic 85 lb.
I found cheating the last few reps by doing push press reps instead and focusing on controlling the negative helped me to continue making progress, including progress the number of clean reps
press more. do your programmed heavy sets, then do a few backoff amrap sets with like 10% less weight
also microplates, increasing your ohp by 5lbs a session is very hard to sustain
bros is this true?
it's not quite the same since "nice" is a lot less objective and way more misunderstood than bawdtiness. but essentially yes, this is why "women like buttholes". a guy who is "nice" to everyone is way more likely to be a pushover with no moral code. just trying to curry favor, trying to use 'social norms' to protect themselves instead of standing up for their own ideals.
being "nice" all the time is either defensive or manipulative behavior. important to note; there's a big difference between "not being an butthole" and "being nice". women don't want an butthole. they want a man who's willing to stand against injustice. which will look like 'being an butthole' if you're part of the injustice.
thanks anon, this is strong advice. I'll need to think about how I can put this into practice day to day
Which method is best?
1) Eat the same food every day that meets macros
2) Count calories and make sure eating everything falls under needed macros
3) Eat a range of clean, healthy meals, but not counting calories, just eating whenever in the mood for a particularly healthy meal and feeling hungry
2 is best since it allows for variety with respect to macros.
3 "sounds" reasonable but has the most potential for problems. particularly if you've struggled with weight gain. you want to be mindful of what you're eating. if you aren't tracking it, you'll be more likely to fall into old habits over time. conscious eating is superior to 'mood' eating, especially since the brain likes to go for high calorie carby shit, and eating high calorie carby shit leads to wanting more high calorie carby shit.
1 can be pretty based. it's similar to how successful people will wear the same thing every day. if you can streamline your food and not think about it as much, you have more brainpower saved for more important tasks. but it's also autistic af. most people probably can't do this (too boring, etc), and there's a risk of deficiencies that may not show up for a while. also may put you at higher risk of binging.
ya I'm thinking of the same foods, but having an alternative option in case I'm bored. Like swapping chicken for lean beef or rice for potatoes.
For 3 the fix is probably just to limit oneself to carbs once a day for rest days and only within workout window for gym days
yeah, i could see that working. definitely worth a shot if it appeals to you. 3 can work if your relationship with food is alright. it's probably the best way for mental health, but a lot of people have bad food habits they have to break first. intermittent fasting would increase the likelihood of it working. or maybe being carnivore, not sure on that one. but i know it doesn't work if your idea of healthy is eating vegan since most people can't intuitively eat that way and get all the nutrients they need.
When you're a pro, 3 is best. Subjective eating while understanding cravings is best. Most people need to start at 2, move to 1 and then 3 later
This board is a waste of time. I just use it for blogging my workouts/cut/bulk and to laugh at fat people who give advice.
How do I effectively cut this board/site out of my life? It has become a daily routine and I’m basically an addict
Which board is a good use of time?
How do I lowkey ask a girl if she's seeing someone?
you sound gay, why would you care? just see other girls. If you see one girl enough she'll hint she only sees you and if she genuinely likes you and isn't a prostitute, she won't see anyone else
Because she lives far away so I don't wanna meet her and then find out she has a bf, but I'm just gonna ask her directly
New to exercise and gym, been cutting to get a lean stomach the past 4 months. Do I need to start going on caloric surplus to grow my quads or can I keep eating lean and get enough protein.
you don't need a calorie surplus unless you want to gain weight everywhere. you can't spot gain weight to your quads
OK not just quads, but lower body. I would like to put on a lot of muscle mass on lower body
>Getting more than 30-40g of protein in a meal is a total waste as your body can only absorb so much for muscle growth in a time period
How true is this? I can't get a clear, straight answer. My hunch is that it's not quite true as there's OMAD and Leangains people that make gains and they surely have massive protein meals?
Because of my work situation I sometimes have to cram most of my protein into a couple of eating windows, so that's why I'm asking.
it's probably not very black and white and dependent on individual genetics and metabolism.
why are people so scared of just trying stuff out and changing it up after a month? desire for instant results, perhaps?
A lot of studies suggest it and that might be why fatties stand by OMAD- they lose muscle which drops their weights faster
You also don't need as much protein as people here say. Your body maxes out at 0.8g/pound of LEAN body mass (you have to subtract your fat) and that number is a standard deviation above what studies have found.
When you eat less protein, your androgens and test increase so your body can use less protein (to an extent) and make similar muscular gains. Our Bodies are made to operate under a variety of conditions so you need to experiment to find what's best for you
my libido has gone through the fricking roof since I started lifting. is this due to an increase in testosterone production or what? shit's becoming unbearable
Blood flow and cardio health more so.
Fapping too much will hinder your progress. You want as much free testosterone as possible
At my peak, sex once a day was ideal for gains
I've started taking sleeping pills since nothing else seems to help me sleep. Does this stuff have negative side effects? Will I develop a resistance to it? Will I develop a need to take these every night?
I've been taking them for I believe 6-7 years now. I can't sleep without them but otherwise it's been nothing but positive and a life changer
Hey, that's great to hear! I've been unable to sleep properly for a year and everyone's been warning me to stay away from sleeping pills like they were Satan's creation but seems like they aren't as bad after all
I mean it's far from optimal. And I'm fricked if for whatever reason the supply runs out. But it definitely helps yes. Do be careful though as even with them insomnia can still happen every now and then. I find it happens most often when I am very tired, days of around 20h of time awake and such. And just ignore what any idiots have to say about this, they don't know what it's like to smash your head against the wall because you can't fall asleep no matter what and are losing it
How to keep strength without any equipment? I won't be able to lift for the next few month, wanna keep the gains. Obviously calisthenics, but most calisthenics exercises feel like nothing to me, whereas more complex ones like one armed pushup are out of my reach
Diamond push ups?
They feel pretty easy, same with all kinds of push ups except one armed, of which I can do 1 halfrep. If I were to do push ups all the type, would I be able to keep my 2pl8 bench? What else is there besides pushups?
There are a bunch of movement progressions in the start bodyweight website
Not about where you start, it's about where you end up. Get more weight though. Linear progression should get you pretty strong pretty fast.
Straps
Eat at a small surplus the whole time and do cardio
Fatties are strong for a reason
I want to be fit, but I've really lost my interest and feeling of enjoyment in working out. Has anyone ever gone through this and gotten it back? I've really just started to dislike the gym and think gym/fitness culture is ridiculous.
This look like Monkepox? I have these in multiple places on both legs.
I’m straight and don’t have sex with men. I’ve had fungal issues in the past so leaning towards that, also was out in the woods for work and might’ve gotten some poison ivy/oak.
Looks like basic dermatitis
Quit letting the n(j)ews get you hyped over nothing
Gays often attend multiple orgies per week. That why monkeypox is a gay disease
Why do my shins hurt after jogging?
My brother in Christ, those are called shin splints.
today ive deadlifted my own bw (180 pounds) for the first time and i couldnt get more than 2 somewhat clean reps. ive got limited equipment and weights (can only go up to 220 pounds), is it over for me?
also how do i get over the anxiety of being in a supposedly caloric surplus, afraid of getting too fat while trying to stay in a slight surplus (~200-300kcal, eating around 2700-2800 kcal a day as a 6ft 180 male)?
are bodyfat calipers worth getting when i have a lot of loose skin? measuring my body with measuring tape seems pointless since it says 12-18% bf but i still look like blubber due to my excess skin
Buy more weights obv lmaoooo
Looks like
How do you exercise after you rip a callus off? Should I just wrap my hands so that I can grip stuff properly?
How to push harder on lifts? I feel like I’m not working hard enough but the weight won’t go up any further even though I feel like I have more in me
How much of a difference do long arms make in range of motion and levers? Trying to see if it’s all in my head or if it’s a real impediment
Like with bench, I can hit 165 for 3x7, but that’s it. After that workout I’ll burn out with 35 lb weighted dips with good form and lockout for like 12 reps x 3, am I crazy or is this weird?
Not as much as people say, imo. I'd say starting off people can be worse and as a result they train it less because it's not as fun for them.
t. Bench is my best lift with a 6' wingspan at 5'9
im 6'3 with kinda long arms and bench 350 so no, i wouldn't say it matters
A massive difference. There was a world record lightweight powerlifter who made a world record total with a 315lb bench. Look online, all the bench experts are fat manlets. They're literally doing like 40% of the work normal limbed people do.
you're a moron. the current bench world record is held by maddox who's 6'4 and sarychev who held it previously is like 6'6
>current
Don't care about rom baby obese tards like you. Shut the frick up when you don't even know basic physics. Seriously shut the frick up and go look up the definition of "work." Stop giving advice.
you're a moronic Black person homosexual
what do you think this video proves? that huge arches are moronic? sure i agree on that
but yeah for sure i care about some fricking 315 bench 'record' and not the all time most weight lifted kys you fricking mongoloid how do you not see that invalidates your whole argument?
don't even reply to this
Cry about it you fat e-statting b***h. It's basic physics. First day physics you fricking idiot. I know you're obese by how stupid and whiny you are.
you know what's also basic physics b***h? bigger frame=more potential for muscle mass which counteracts the rom increase, that's why world record are always held by the biggest and tallest guys not by fricking manlets. i can't imagine being as moronic as you fricking coping manlet
look up the video of sarychev's record my man, better rom than you'll ever have on bench
quite a bit, harder to lift and longer ROM. Notice how the nay-sayers are always manlets like
Is peppermint oil in my soap tanking my test? I know it's really fricking bad as tea.
Kek no. Peppermint isn't a big deal. Spearmint can tho
Eat more and gain rage
What’s the deal with tea tanking test? Green tea? Black tea?
I don't know that it does
If anything it's just the cortisol
/Insulin bump from the caffeine
Probably nothing then. Caffeine intake through the roof. Was originally Dr. Pepper, then replaced with black tea. No effects. High concentrations of tannic acid can lead to horrible hangover/headache type conditions though.
Is recomping out of skinny fat a meme?
can i fully replace barbell back squats with bulgarian split squats or is there a better replacement?
Never doubt the worm
I don't feel my fricking chest during BP
Shoulder blades tucked, feet behind knees, glutes and abs clenched and I still don't frickin feel it
Am I a complete moron? I literally cannot feel my chest at all unless I am doing flies
doesn't matter that much if you feel it or not, if the weight is moving your chest is doing work
You're likely just feeling your rotator cuff a during flies.
Your elbows need to be down towards your hips to activate the whole pec. Take a day and do like 10x10 bench with short rests and see what you feel like in the morning
Not necessarily but most absolute n00bs should bulk then cut for the best long-term progress. Once you gain some lean mass, recomping becomes wayyyy easier
Do I have to bother training legs if I also run? My legs look way stronger than my arms currently
No but you'll look silly because legs don't get trained from running like they do from squats and deads
If you want mass yes. Leg training starts the engine on the gains train
You should at the very least train your glutes and hamstrings. Most people are very quad dominant because of how much sitting we do, and I'm fairly sure runners have stronger quads than they do glutes/hams. A large muscle imbalance is just asking for an injury at some point.
Some of my friends are not lean whatsoever but have visible bicep / forearm veins. Is this due to high/low blood pressure? They don't even lift so it's a bit odd. I assume blood pressure could be the reasoning though.
Secondly,
How do I overcome social anxiety for good? I've put together a loose framework revolving around slow but frequent social exposure, increasing in both time and intensity over time. Any tips on this? It's beginning to impact my life in a really negative way where I'm avoiding fun situations do to an anticipation that I will have a panic attack.
Last,
I broke my wrist a few months ago and finally finished PT. I didn't lift at all during this period. I'm 145 lbs, 5'8". I am back to averagemode. I started working f/t again though so I'm thinking PPLx is going to be too much volume and put too much stress on my body. Is a 3 day full body split the best option here? Going primarily for mass. Previously was 1/2/3/4 in strength before I broke my wrist
The veins are from rapping. Your body uses specific fat stores for specific things (love handles for glutes, arm fat for armwork etc) every hardcore coomer I know has shoulder/arm veins
2) you have to realize that absolutely no one gives africk about you. Everyone has there own shit to deal with. You're background noise to them until you enter their consciousness (talking/interacting) and then, unless you have some major issues (smell, shit clothes, bad breath etc), they forget about you immediately
3) just ease into lifting, start slow and see what you can handle. Took me 13 months to recover from a torn rotator cuff but now I'm almost back to full endurance
What cool shit do you guys do outside of lifting that makes you interesting?
Right now I...
>Wake up around 6, gym, sauna, shower, breakfast
>Work 830 - 6
>Grab or cook dinner with the gf, sometimes hit a bar or beach
I realize my life has devolved a ton and I don't really have any hobbies or interests that make me appealing or interesting.
>I don't really have any hobbies or interests that make me appealing or interesting
Why are you trying to put up a performance, just be yourself unironically, what do you find interesting?
What are some unsaturated fats that are good for cutting (low calorie)? Another anon told me that my test levels will tank if I keep eating low fat. I dont like fish and cant force myself to eat it
fat has 9 kcal per 1g, so i guess anything that has no other nutrients like olive oil? nuts in moderation, eggs
You need fat for test
Drop your moronicly high protein intake and sub in saturated fat
So I haven't seriously lifted since 2014. Started back in 2011, but I was in and out of the gym from 2014 to 2016 casually until I just completely stopped. Gained 100lbs by the time it hit 2021.
Just got back into lifting a few months ago at my company's gym (that only has dumbells) and just set up my home gym about a month ago for barbell work.
I came to find out that all my strength gains are completely shot. For example my bench used to be 2pl8 3x10, now I can barely pound out 1.5pl8 3x10 (I end up pushing out 8 reps by the last set). My squat and deadlift have gone down by similar margins.
When should I expect this "muscle memory" meme to kick in? I should mention that I am also cutting (240lbs down from 280lbs at the beginning of this year). Am I just going to be weak as shit until I start bulking again?
It takes like 1/3rd the effort to regain what your body has already mapped
Are all steroids the same thing? I'm currently taking Steroid eyedrops to recover from Lasik. Will I be able to lift super hard this week?
no not the same as the ones you inject
No not the same, steroid just memes the chemical structure comes from cholesterol, technically oestrogen is a steroid.
What you’re looking for is androgens/anabolic steroids I.e Male sex hormone derived compounds.
Can you guys lie to me and say that bread isn't that bad? Because I'm having a hard time trying to get rid of it. I stopped with the sodas, instant noodles and cookies but I can't stop consuming bread.
Jesus ate bread and even instituted it as a sacramental act to eat bread in the context of holy mass. That whomever eats of his flesh will dwell in Him and Him in them.
So no. Bread is not bad for you. Unless you want to say that Jesus was wrong?
>Not aggressive, not assertive, easily hurt,
lifting isn't helping.
Can I do long head of the tricep work the day before bench press without it affecting the bench too much?
As long as I am at a deficit and do cardio every day will I lose weight/lose this fat gut regardless of what I eat or am I required to stay under certain fat or carb thresholds etc?
How do I actually consciously brace my entire core? It doesn't seem to be a muscle group I can consciously just activate. I have heard of just "do what you do if you were going to get punched" but that hasn't done shit for me. Help your autistic schizoid fren here.
What tf are you talking about and what are your goals
Buy a lifting belt and push out against it
That's what they're talking about
You can do ab work before your cardio to speed the process
Absolutely not
Your triceps are a large portion of your bench. Stop trying to divide muscles into smaller sections, it will only hinder your progress
I eat meat and bread exclusively and am joocy
Corticosteroids do the opposite of anabolic steroids
I have a weird feeling/pressure/sting under the right side of my ribs. Especially when deadlifting it feels like something 'pushing' against it. It's right under my ribs and never on the left side. Anyone got any clue what this is?
Anyone?
cancer
No
No
go doctor tomorrow
You need to shit unironically
Try a chiropractor or PT. They both are trained similarly regarding your back. Go to a different chiro if he tries to sell you a package or recommends xfit
You'll be stronger later
Cutting before putting on real mass only hinders long-term progress
When you gain enough mass, you should always be able to cut to single digits in 6 weeks or so
You can run SS for years until you go through all the phases and stall out for real. (Make sure to do cardio and accessories obv)
There was a dude who used to post here who did SS for 2.5 years or something and he mogged the frick out of everyone strength AND sizewise
Changing your program is a meme. You can just run the same program as long as you're progressively overloading. I ran
Chest& back, shoulders&arms, legs
CSLCSLx for years increasing heavy volume linearly and hit 274lbs @ 8% bf natty at 6'4".
Do SS first though. The stronger you are when you transition into a bodybuilding-focused routine, the bigger you can get overall. I started when I was at 2.5/3/4 and hit 3/4/5 before my cut down to 8%bf
I wasn't strong for my weight but I looked like Bradley Martyn
3/4/5 at 275lbs is kinda bad yeah, i hit that at like 210
Looking for chest growth recommendations:
Incline bench with good form and eating more. You're smol overall
Increases dead and squat volume until you start to gain mass then focus on chest and vanity shit
SO
There are 5 key compound exercises, right?
Deadlift, Bench Press, Squat, Military Press and Pull Up.
If I'm supposed to change my routine every 2 or 3 months, what am I supposed to replace these exercises with?
or am I supposed to keep them, just scramble the days I do them on?
if you're asking moronic questions like this just do some premade routines
I will do premade routines, I'm just starting after all.
I just want to understand how that works.
I honestly thought you had to pick the one routine and just stick to it forever, and that the "surprise the muscle" thing was just a stupid meme.
obviously changing every 2 to 3 months isn't "surprising the muscle" but I thought you could keep the same routine for years.
you can keep the same routine for years if you keep progressing, if it doesn't work any more you can swap it but some exercises (like the ones you mentioned) are staples in almost any routine
Okay, got it. Thanks.
are there any key points to look out for when choosing a routine?
or obvious "this shit is whack" red flags?
I did a bit of STARTING STRENGTH and I've been practicing my form, and I haven't reached a "limit" quite yet, so its fine, but I understand its a beginners routine and I want to stay ahead of the game, mentally at least.
The main compounds are, in this order:
Deadlift, Squat, Bench, Row, OHP
You need wide grip pulldowns for back width but these are the foundation to getting a good physique
back is fricked. tweaked it. it is locked up. can barely even stand up straight. gay. not sure how I should go about fixing it. Maybe I need some more ab and glute work.
I've been cutting for some time now and I'm down to 14 % bf (186 cm 74 kg). I'll commit to going down to 12 or 11 before babby's first bulk, but I'm curious: What difference would it make if I were to start bulking now? Only shorter amount of time for bulking before going back to cutting at 20 %? Or something else?
Does "pre-fatiguing" before your main compound lifts really work?
It's basically doing some sort of isolation exercise that hits the same muscles you'll be using for your main compound lifts so that you get blood flowing through those muscles to get it ready.
Like leg extensions before squat, dips before bench/OHP, lat pull overs/pull downs before pull ups.
Kinda time-efficient too since it basically acts as your warm up sets.
why don't you try it and see for yourself if you like it?
I just don't know if it'll negatively affect my main lifts just in case it'll cause more fatigue than my normal warm up sets. I don't wanna fail on main lifts just because I messed up with my fatigue management.
if you do a couple of sets of light leg extensions before squatting i dont think it will affect your squat performance substantially. as i said, try it and see for yourself. most of fitness is just trial and error and determining what works for your body
>pre-fatiguing
I fricking hate nu-/fit/
no thats stupid. you would have to be doing them so light as to not fatigue yourself so you can still lift heavy on your compounds. it would just be pointless. just do warm up sets of your compounds to get the blood flowing without actually exhausting your muscles. then do accessories with proper weight
If you're a natty, lifting at anything but your max strength on compounds hinders gains.
Go to the gym, lift heavy at volume, do cardio, eat a meat rich diet, STOP LISTENING TO moronic FITNESS INFLUENCERS
I've been doing omad and eating about 1500 calories a day. According to my smart scale I've lost 10 pounds of muscle in 2 months. I've lost 30 pounds total. I'm 6'3 sw 257 cw 225. I don't do any weight training or cardio. The first month and a half I ate 30-50g protein a day now im getting 80-100g per day. Is this normal?
>I don't do any weight training or cardio.
>lose muscle
>"Why?"
That homosexual jason fung told me my body would burn fat
It's more complicated than that
You need to not have any insulin resistance so your body can easily access fat stores, you need to eat a high fat diet so your body wants to burn fat and you need to order some calipers or something because smart scales are a fricking meme
>Incline curls, hammer curls, regular curls
Is this good for optimal bicep growth or should I add or replace regular curls with preacher curls?
I'm 24 and my hairline is retreating like the Germans after Stalingrad, also thinning badly on top.
Going to start microneedling and using minoxidil.
What microneedle set up do you guys recommend? I think I would prefer a dermapen over a roller but idk.
Also should I use foaming minoxidil or just the topical solution? What brand?
Any other supplements or something I should take?
Just get a buzzcut, do more cardio, start creatine and DO NOT TAKE testosterone killing supplements like mino or fin
Just accept it, realize your life will be better bald than an insecure b***h and focus on gains
am I supposed to drink protein shakes on my days off too?
Due to unforeseen circumstances, I haven't been able to lift for the last two weeks and it looks like I won't be able to next week either. How fricked am I? I've been lifting for about a year now, never missed more than a week before.
Just keep your protein intake up and don’t eat like a fatass. You will be fine.
Ground beef, salt, pepper, taco seasoning.
Ground beef, sliced bell pepper, salt, pepper, gochujang, onions sauce, ginger, mined garlic, water.
Ground beef, salt, pepper
What are good IST recipes?
Mt physio told me to take the next two weeks off from training. Will I lose muscle mass/become a lot weaker? I'm on a bulk at the moment, should I maintain my calorie goal for these two weeks? Thanks guys.
My physio*