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  1. 4 weeks ago
    Anonymous

    Why is my heart rate 10+ higher after single arm ohp than any other lift? Not that worried just curious.

  2. 4 weeks ago
    Anonymous

    Is there anything wrong with deadlifts and squats on the same day? I’d alternate it so
    day A - heavy squats light deadlifts
    day B - light squats heavy deadlifts

    • 4 weeks ago
      Anonymous

      no

    • 4 weeks ago
      Anonymous

      Just go with B instead constantly and don't be a gay.

    • 4 weeks ago
      Anonymous

      no I've always done it that way and made great gains. you MUST always do squats first though. never squat with a fatigued posterior chain.

      I am 132lb and 173cm (5'7'' I think?) how can i get to 12% body fat to show my abs?

      if you can't see your abs at that height and weight you need to gain some muscle.

    • 4 weeks ago
      Anonymous

      Depends - if bulking? fine. If cutting? Gotta choose one to advance or switch them weekly. You won't advance on both when past noobgains.

  3. 4 weeks ago
    Anonymous

    >get tested for test
    >0.07 pg/mL
    bros
    what the FRICK
    that's like 0.007 ng/dL
    that's basically zero
    is this for real?
    i can have an erection, easy, but yes i do put on fat on my thighs instead of wherever men do
    what gives?
    or should i get tested by someone else?

    • 4 weeks ago
      Anonymous

      >that's like 0.007 ng/dL
      seeing as that's impossible, no it's not

    • 4 weeks ago
      Anonymous

      thats impossibly low so your testing place was inaccurate or you calculated it wrong. get a second opinion if you want but mostly stop caring about test. it doesnt matter for shit

  4. 4 weeks ago
    Anonymous

    I am 132lb and 173cm (5'7'' I think?) how can i get to 12% body fat to show my abs?

    • 4 weeks ago
      Anonymous

      Fast. Try rolling 48s

      • 4 weeks ago
        Anonymous

        Just add more cardio, jump rope is a good one or mountain climbers.

        Do i have to eat a fixed amount of grams of fats related to my weight?

        • 4 weeks ago
          Anonymous

          not necessarily, just eat a few. it's useful for the body but you don't have to autistically measure out x grams of fat in your diet as you might be doing with protien.

        • 4 weeks ago
          Anonymous

          You need at least 1lb of protein per lb of body weight. The other macros don’t really matter

    • 4 weeks ago
      Anonymous

      Just add more cardio, jump rope is a good one or mountain climbers.

  5. 4 weeks ago
    Anonymous

    Calves are very sore today. Should I bike instead run?

    • 4 weeks ago
      Anonymous

      no, just take a day or two's rest between runs. don't you wnat those calf gainz?

    • 4 weeks ago
      Anonymous

      bike, cycling doesn't stress the calves as much.

  6. 4 weeks ago
    Anonymous

    Is it a good idea to add liver to my diet? The thought repulses me

    • 4 weeks ago
      Anonymous

      Liver/Kidney is good for you bruh, its an acquired taste but yeah, if its done well it should taste pretty decent.

  7. 4 weeks ago
    Anonymous

    I'd like to get the beneficial nutritions of beef liver but I can't stand its taste.
    Is the supplement fine enough?

    • 4 weeks ago
      Anonymous

      No supplementals really work and in fact are a waste of money

    • 4 weeks ago
      Anonymous

      that product is most likely bs, find a way to incorporate the real liver in your diet that you wont hate

      https://i.imgur.com/7VyZVAe.jpeg

      So nofap isn't working like I planned so I think it's time to switch to noporn.

      I still intend to fap to non-nude content (absolutely no nipples, pussy, probably no bare ass cheeks either). What's the best place to find such content and does 1 fap a week sound okay for max test and sexual health?

      stop bullshitting yourself man

      I lift every other day, if I miss a workout is it better to lift the next two days in a row or go the whole three days without lifting?

      if you go on alternating days, dont do 2 days in a row, it fricks with your recovery. I train the same way and had to learn that lesson.
      If you were supposed to go Mon, Wed, Fri this week and you missed Wed for whatever reason, just resume with Thur, Sat, Mon etc

  8. 4 weeks ago
    Anonymous

    Currently working around a bunch of tendon issues in the biceps, shoulder, and lat. I'm performing like 3x15 reps with light weights on all the effected areas and trying to sleep as much as I can.
    What can I do to make them recover faster?

    • 4 weeks ago
      Anonymous

      Drugs

  9. 4 weeks ago
    Anonymous

    10kg (22 lbs) or 20kg (44 lbs) dumbbells for beginner?

    • 4 weeks ago
      Anonymous

      10s cuz you won't lift the 20s

  10. 4 weeks ago
    Anonymous

    Am I DYEL?

    How can i get bigger? I already bench 100kg 3 rep
    Hammer curl 25kg 3 rep

    Still small, im eating good annoyed, tfw no gf in 3 years

    • 4 weeks ago
      Anonymous

      Frick mobile

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/otbCe8m.jpeg

      Frick mobile

      Nah, I think you look great. Even with the shirt I can tell you lift and good amount. I think a buzz cut would turn you into a real man if you have the head shape for it.

    • 4 weeks ago
      Anonymous

      maybe doing bicep work that actually grows the muscle would help

  11. 4 weeks ago
    Anonymous

    So nofap isn't working like I planned so I think it's time to switch to noporn.

    I still intend to fap to non-nude content (absolutely no nipples, pussy, probably no bare ass cheeks either). What's the best place to find such content and does 1 fap a week sound okay for max test and sexual health?

    • 4 weeks ago
      Anonymous

      >What's the best place to find such content

    • 4 weeks ago
      Anonymous

      just use your imagination dude. once you quit porn you will realise how easy it is.

      10kg (22 lbs) or 20kg (44 lbs) dumbbells for beginner?

      go to the gym or buy adjustable dbs

      Hi anons, is there any point in lifting if I'm not eating right? I'm down with the blues and I just eat enough food to not die. Stopped lifting in March, was lifting for 5 months before that - calorie counting and everything.

      yes there is you will stay much healthier and retain more of the muscle you built.

      36 yo boomer here. In the last months I lost like 10kg and started taking care of myself. Recently started waking up with morning wood and have to frick at least once per day. Side effect of my health improving or litetally cancer?

      >Side effect of my health improving
      yes you are now a healthy male congratulations

      any downsides to dividing my workout across two segments, for example, i got 26 sets, if i do 13, go home, rest and eat, then do my last 13 sets, that way my last 13 don't suffer from fatigue or anything, what do you guys think

      >26 sets
      what the frick are you doing anon

      I've found out I have a 7cm hiatal hernia. I've had pain in my sternum and chest for years and they never found anything until now. Can I do anything to physically help it? Diet and weight are fine.

      go doctor tomorrow

      • 4 weeks ago
        Anonymous

        >wtf you doing anon
        5sets planche pushups, 4 sets pike pushups, 5sets pullups, 4 sets back tuck lever, 3 sets pistol squat and 3 shrimp squat, i also do 3 sets of abs, forearms and calves, but they are pretty low intensity.

    • 4 weeks ago
      Anonymous

      Softcore porn is still porn and has negative effects - you'll still be an addict and it'll be a matter of time before you go back to hardcore.

      It's best to only use your imagination but I think it's okay to use photos/videos of a gf/any other woman who you have fricked and who would frick you at that moment in time.

  12. 4 weeks ago
    Anonymous

    Hi anons, is there any point in lifting if I'm not eating right? I'm down with the blues and I just eat enough food to not die. Stopped lifting in March, was lifting for 5 months before that - calorie counting and everything.

    • 4 weeks ago
      Anonymous

      you'll become bruce lee

      • 4 weeks ago
        Anonymous

        Hell yee

  13. 4 weeks ago
    Anonymous

    can i substitute loaded machine crunches with an ab roller? i wanna build my TVA too, and not spend too much time if possible, but i'll do crunches if i have to

  14. 4 weeks ago
    Anonymous

    36 yo boomer here. In the last months I lost like 10kg and started taking care of myself. Recently started waking up with morning wood and have to frick at least once per day. Side effect of my health improving or litetally cancer?

  15. 4 weeks ago
    Anonymous

    How quickly do your reps progress?
    I'm a beginner, and I've been staying in the 8-12 rep range.
    My bench usually goes up by 1 rep, pull-up 1-2 reps, leg extension by crazy amount of reps, leg extension goes up by so many that I just keep increasing the weight, incline dumbbell curl often no progress at all.

    • 4 weeks ago
      Anonymous

      I dont count bro I just lift til I can't

      Um, try barbell curls, cross body curls & hammer ect to get all the heads of the bicep.

      I like to target my forarms I feel it really helps me with my lifts. Do you do farmers walks and shrugs? build that core strength and grip strength should help with curls

    • 4 weeks ago
      Anonymous

      >incline dumbbell curl
      one of the most difficult curl variations so it's a given

      I dont count bro I just lift til I can't

      Um, try barbell curls, cross body curls & hammer ect to get all the heads of the bicep.

      I like to target my forarms I feel it really helps me with my lifts. Do you do farmers walks and shrugs? build that core strength and grip strength should help with curls

      don't listen to this moron

      • 4 weeks ago
        Anonymous

        >one of the most difficult curl variations so it's a given
        difficult for sure, but should also most likely give best results, right? the burn I get in my biceps is just as bad or even worse than from leg extension and that's a lot.

        • 4 weeks ago
          Anonymous

          >but should also most likely give best results
          there is no such correlation, what matters is how hard YOU go on a given exercise
          personally I prefer hammer and db curls as they provide everything I could ever want and can easily be taken to and past failure and are the most availible variations

  16. 4 weeks ago
    Anonymous

    I lift every other day, if I miss a workout is it better to lift the next two days in a row or go the whole three days without lifting?

    • 4 weeks ago
      Anonymous

      What kind of logic is that? Just take 2 rest days and go lift on the third.

  17. 4 weeks ago
    Anonymous

    any downsides to dividing my workout across two segments, for example, i got 26 sets, if i do 13, go home, rest and eat, then do my last 13 sets, that way my last 13 don't suffer from fatigue or anything, what do you guys think

    • 4 weeks ago
      Anonymous

      If you don't mind wasting all that time I guess so. 26 sets seems like way too much. I tried going 5 sets per exercise and that fricked up all kinds of my body for weeks. I bet you can go lower if you go hard enough unless you are like world's elite lifter.

  18. 4 weeks ago
    Anonymous

    old gay that got fat and is back here

    there used to be a website where you'd input your 1rm(?) and it'd color the relevant muscles on a picture of the human body, in a gradient, to show how "strong" that muscle/lift was compared to average....

    does anyone have the link to it?

    • 4 weeks ago
      Anonymous

      stop being fat, gay

      • 4 weeks ago
        Anonymous

        touché
        currently 118kg, gonna drop to 90

    • 4 weeks ago
      Anonymous

      symmetric strength

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

      How do you manage to not get used to caffeine? I drink coffee two times a week and it seems like my body got used to the amount. It's not much caffeine but definitely between 150 and 250 mg. I don't wanna go past the 250 mg mark.

      I feel the caffeine in it after like ten days of not drinking coffee and my workout on that day will be 10/10. I wanna have that feeling at least twice a week. What's the secret? Maybe different types of coffee? Empty stomach? Would appreciate any input

      twice a week won't build resistance

      • 4 weeks ago
        Anonymous

        >symmetric strength
        Thank you

      • 4 weeks ago
        Anonymous

        >twice a week won't build resistance
        believe me, I don't feel anything when I constantly drink coffee twice a week

        • 4 weeks ago
          Anonymous

          and I take 200mg pills multiple times a week and I feel them every time
          different people are different, if you want it to hit again either raise the dose or take a week off

  19. 4 weeks ago
    Anonymous

    How do you manage to not get used to caffeine? I drink coffee two times a week and it seems like my body got used to the amount. It's not much caffeine but definitely between 150 and 250 mg. I don't wanna go past the 250 mg mark.

    I feel the caffeine in it after like ten days of not drinking coffee and my workout on that day will be 10/10. I wanna have that feeling at least twice a week. What's the secret? Maybe different types of coffee? Empty stomach? Would appreciate any input

    • 4 weeks ago
      Anonymous

      >Would appreciate any input
      I just had some chicken with croquettes and it was really good

      • 4 weeks ago
        Anonymous

        fricking nice man

  20. 4 weeks ago
    Anonymous

    will bad sleep and alcohol really hurt my gains? I’ve been autistically avoiding going out on weekends when I lift because I don’t want my work to go to waste. I’ve been called out for being a “shut-in” but I don’t want to say the real reason I won’t go out

    • 4 weeks ago
      Anonymous

      it does make your lifting sessions worse, not to mention that alcohol adds a good amount of calories. but i recommend you join in every now and then before you stop getting invited altogether. social gains are important too, and good memories are great to look back on. so unless you're trying to compete, then please hang out with the lads.

    • 4 weeks ago
      Anonymous

      alcohol inhibits protein synthesis thus ruining any gains you might have had from the workout on the day so yes
      sleep is when you build muscle so yes

  21. 4 weeks ago
    Anonymous

    I have just consumed a sickening amount of sugar in one sitting. What's the best way I can mitigate the damage done to my body? Drink a lot of water? Do some cardio?

    • 4 weeks ago
      Anonymous

      Cardio's fine, may as well be hydrated for it. Walk for an hour.

  22. 4 weeks ago
    Anonymous

    I've found out I have a 7cm hiatal hernia. I've had pain in my sternum and chest for years and they never found anything until now. Can I do anything to physically help it? Diet and weight are fine.

  23. 4 weeks ago
    Anonymous

    should i keep my virginity but also my dignity, or renounce it and make a tinder account

    • 4 weeks ago
      Anonymous

      >make a tinder account
      >he thinks he will get sex on a dating app
      lol

      Realistically, how much time should it take me to bench 315lbs if my max is 225lbs (I did two reps)? I'm 5'6 and my weight generally fluctuates 145 and 150, I have been trying to bulk up and I'm around 167 rn.
      I am planning to start a powerlifting program, but my equipment is minimal, I only have a bench and a squat rack. My workout mostly consists of squats, weighted pull ups, bench and curls.

      A year? two? 5? it depends on how you train and your genetics but since you got this far I think you'll get to 315
      add tricep work

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

      How would the guy in this pic fix his gut? Lifting more or cutting more or both?

      by cutting since it's fat but lifting would also help you

      https://i.imgur.com/t6RYmvZ.png

      I can't concerntrate in my home gym
      I vape and talk to myself like a crazy person during 20 minute long rest periods
      I can't stop

      >I vape
      lol gay
      set a timer I guess

      Can i teah myself basic wrestling from home with a grapple dummy and shadow/drill training?
      The only place near me does goofy WWE shit and there's no mma place on this shithole of an island

      you can teach yourself a bit
      it would be a good idea to get a training partner as nothing beats (heh) a real opponent

      • 4 weeks ago
        Anonymous

        should i keep my virginity but also my dignity, or renounce it and pay a hooker

        • 4 weeks ago
          Anonymous

          losing your virginity won't fix the issues you think it will

  24. 4 weeks ago
    Anonymous

    Realistically, how much time should it take me to bench 315lbs if my max is 225lbs (I did two reps)? I'm 5'6 and my weight generally fluctuates 145 and 150, I have been trying to bulk up and I'm around 167 rn.
    I am planning to start a powerlifting program, but my equipment is minimal, I only have a bench and a squat rack. My workout mostly consists of squats, weighted pull ups, bench and curls.

  25. 4 weeks ago
    Anonymous

    How would the guy in this pic fix his gut? Lifting more or cutting more or both?

  26. 4 weeks ago
    Anonymous

    I can't concerntrate in my home gym
    I vape and talk to myself like a crazy person during 20 minute long rest periods
    I can't stop

  27. 4 weeks ago
    Anonymous

    I'm cutting for my Vegas anniversary trip this summer. I can't stand getting weaker as I drop weight. I'm down to 188 from 204 and I'd like to get to a solid 180. I'm on 140 mg of Test cyp.

    So my question is should I reduce my test dose and add tren for a micro dose to help with cutting? I'm thinking 120mg per week test and like 50mg per week tren.

  28. 4 weeks ago
    Anonymous

    Can i teah myself basic wrestling from home with a grapple dummy and shadow/drill training?
    The only place near me does goofy WWE shit and there's no mma place on this shithole of an island

  29. 4 weeks ago
    Anonymous

    I think I still look shit after a year of lifting almost, do I just start trying to cut heading into my summer now anyway? Or keep trying to bulk

    • 4 weeks ago
      Anonymous

      post body

    • 4 weeks ago
      Anonymous

      you probably have very little muscle. If you cut you are going to be very angry with yourself.

  30. 4 weeks ago
    Anonymous

    How long does it take after quitting smoking / Zyn does it take for my boners to come back from 80% to 100%??

    • 4 weeks ago
      Anonymous

      your brain is already fried going by your post

  31. 4 weeks ago
    Anonymous

    Are there any good 6 ft tall pull up bars?
    I want one but the only place it can go is our basement which just high enough and I don't want the wall/door mounted ones, or the sit down ones.

    • 4 weeks ago
      Anonymous

      just get a wall mounted one and bend your legs at the bottom

  32. 4 weeks ago
    Anonymous

    Knee injury so no running/squatting/etc. for the next two [+] months.
    How much harder can I push upper body considering I will be dropping my weekly mileage from 30km to 0 and no longer squatting/deadlifting 4.5/5pl8?
    Planning on going to the gym 3x per week: upper, rest, arms/delts, rest, upper, rest, rest

    • 4 weeks ago
      Anonymous

      I have a knee injury as well, with a back injury to boot. I stumbled across the elevated one legged side plank. I experience pain in the knee during the plank, but this exercise provides relief from pain for this injury during the rest of the day. I have no solid feedback on the back injury, except that this exercise does not aggravate it, as most core exercises do. Advocates of this exercise claim that it can help with that, as well. I got flabby because almost all core exercises were aggravating the injury.

  33. 4 weeks ago
    Anonymous

    Lifting heavy 4x days a week, with Wed/Sat/Sun rest, but progress is slow going. Should I up the days? Progress feels slow but I’m very nee and don’t want to overcommit.

    • 4 weeks ago
      Anonymous

      very new* (to lifting) and don’t want to overcommit (and risk injury).

    • 4 weeks ago
      Anonymous

      very new* (to lifting) and don’t want to overcommit (and risk injury).

      If you feel like you're not exhausted at all then sure but rest is important for muscle growth

      • 4 weeks ago
        Anonymous

        Thx fren

    • 4 weeks ago
      Anonymous

      train harder
      and don't expect to look bodybuilding show worthy after a year of lifting

  34. 4 weeks ago
    Anonymous

    I tore my ACL and am scheduled for surgery. However, I'm very annoyed at my visible weight gain since I'm burning a lot fewer calories than I'm used to and have a desk job. Is there any way I can burn calories with a torn ACL? Gym does not have a rowing machine

    • 4 weeks ago
      Anonymous

      A lot of dudes, with knee injuries that are bad enough to warrant it, turn to swimming, but swimming sucks for weight loss. Maybe cycling will be OK. Mine is not at a level to need surgery.

    • 4 weeks ago
      Anonymous

      A lot of dudes, with knee injuries that are bad enough to warrant it, turn to swimming, but swimming sucks for weight loss. Maybe cycling will be OK. Mine is not at a level to need surgery.

      maybe eat less????

      • 4 weeks ago
        Anonymous

        >maybe eat less?
        Yes, that is another option. I would rather see him stay active, though.

  35. 4 weeks ago
    Anonymous

    Open question for anyone to answer. What are your leg curl and leg extensions numbers? How long you been training those?

    • 4 weeks ago
      Anonymous

      I was doing like 90 each after 2 months, 15 reps, not trying really hard, didn't want huge legs. Depends on the machines because gravity can be helping you or against you.

    • 4 weeks ago
      Anonymous

      70kgs for 5x5 on both after 6 months of training and rarely hitting legs (yeah I was fat)

      also strength level

  36. 4 weeks ago
    Anonymous

    Bros I love poke so much it's unreal. I just discovered Costco sells it by the pound and I get a pound (or two) and make a meal out of it. 90% protein, lessened somewhat by them adding a bit of sesame oil but still the macros end up being insane

    Should I worry about mercury poisoning? Their poke is Ahi tuna, which is high in mercury but much higher still in selenium, which is supposed to bind to the mercury and make it nontoxic. Does it make it completely okay to go HAM on this poke or am I fooling myself?

    • 4 weeks ago
      Anonymous

      Ahi tuna aka yellowfin tuna are pretty big fishes, larger fish will have more mercury. According to EPA, you shouldn't eat more than half a pound of cooked yellowfin tuna a week, maybe you can eat more if it's raw

    • 4 weeks ago
      Anonymous

      I have heard that iodine helps the body to process mercury. Our iodine limits are a joke. The average nip consumes fifteen times what an amerifat is allowed, with no signs of iodine poisoning.

  37. 4 weeks ago
    Anonymous

    Why do they delete every thread that develops into fun and cheeky conversation? It seems like if they left some there would be fewer total.

  38. 4 weeks ago
    Anonymous

    When I go for a heavy deadlift, I can hear the gym music slow down and get deeper. Wtf is going on?

    Also I got really high after every set and if felt like someone injected heroin into my back. Then it hurt pretty bad until the next set but a couple hours later now it feels fine.
    Normal or no?

    • 4 weeks ago
      Anonymous

      There's a theory that your brain's perception of time gets warped when you get higher blood flow and intense central nervous system usage. Exercise releases dopamine/endorphin which can produce a high feeling and numbing pain

      • 4 weeks ago
        Anonymous

        Thank you for the good answers.
        I'm just glad I'm not alone haha

      • 4 weeks ago
        Anonymous

        Time perception can also get fricky if the brain rewires decision making to the amygdala during an activity.

    • 4 weeks ago
      Anonymous

      that can mean you're close to fainting. Bonus points if have the taste of iron or coconut water in your mouth after the set of deadlifts. Practice your breathing and bracing.

      • 4 weeks ago
        Anonymous

        None of that tasty stuff. Which I'm not complaining about... I would definitely freak out and make my own thread if that happened.
        But yeah solid advice man.
        I fainted before and it was embarrassing, pretty sure I flatulated at the moment of exhaustion too but not sure

  39. 4 weeks ago
    Anonymous

    Is it bad if I get really horny and my dick is twitching but I decide to not cum, is it actually bad for my brain or does it not matter?

    • 4 weeks ago
      Anonymous

      it doesn't matter

  40. 4 weeks ago
    Anonymous

    How do keep motivating myself even though depression kicks my ass? I know that going to the gym helps but most of the times i do not even have the energy to make the trip to the gym even though id want to. Like i simply do not have enough energy and very little keeps me motivated

    • 4 weeks ago
      Anonymous

      depression isn't real
      discipline not motivation
      stop being a pussyhomosexual

      • 4 weeks ago
        Anonymous

        kys pedo homosexual

        • 4 weeks ago
          Anonymous

          huh?

          Is running a good way to lose fat?

          caloric deficit first, then cardio and weightlifting

    • 4 weeks ago
      Anonymous

      You don't need motivation, you need discipline. Maybe you don't have the energy to go to the gym, but you don't have an excuse to not do 5 sets of pushups in your room and speedwalk to the shops/park/wherever and back. You're currently in the habit of doing NO exercise so getting in the habit of doing SOME exercise regardless of the type or intensity will improve your energy and make it easier for you to do more every day

  41. 4 weeks ago
    Anonymous

    Is running a good way to lose fat?

    • 4 weeks ago
      Anonymous

      if it helps you get into a caloric deficit then yea

      • 4 weeks ago
        Anonymous

        This.

        I've been working out just 1 day a week for a month because I'm pretty fricking busy and I've found out that a 1 say full body routine is being enough to maintain.
        What do you think?
        I'm going to try and add another workout in the middle of the week.

        • 4 weeks ago
          Anonymous

          >1 full body routine is enough to maintain.
          maybe if you're dyel, maybe

    • 4 weeks ago
      Anonymous

      Running will increase your appetite making you overeat

  42. 4 weeks ago
    Anonymous

    Anyone taking metformin to improve their cutting?

    • 4 weeks ago
      Anonymous

      Anyone?

      • 4 weeks ago
        Anonymous

        I love that americans have to go on the cattle scale because you know, food is soooo delicious over there.

  43. 4 weeks ago
    Anonymous

    Anyone doing nsuns? I'm on a cut and doing nsuns 4day LP mostly with Barbell + DB Isolations
    I did do the same routine while on a bulk, yet cut down on volume while cutting

    Good or nah?

  44. 4 weeks ago
    Anonymous

    176cm
    78kg
    lift 4 days a week

    when do i stop my cut?

    • 4 weeks ago
      Anonymous

      when you reach your goal

      Beginner losing weight here. Started at 214lb, currently ~204lbs (body height 5’9). Goal weight is 150. Is 1.5 grams of protein x BW (lets guesstimate 300g) really necessary for a cut? As a beginner, it seems like a lot but I may simply not know dieting strategy enough. Not trying to be big, just lean/healthy.

      >Not trying to be big
      don't worry you won't be

      I'm always still sore two or three days after working out, but this is making me take too many rest days
      If I exercise while I'm still sore, will my body eventually adapt, or is this a bad idea?

      reduce volume if you can't recover in time

      I got sciatica. Should I stop doing deads ?

      I don't think so
      squat university has videos on this and also look up nerve flossing and how to deal with sciatica

      every other day beef, is it actually bad for you?

      no, why would it?

      • 4 weeks ago
        Anonymous

        >when you reach your goal
        When do i know i've reached my goal though?

        • 4 weeks ago
          Anonymous

          first it would be a good idea to have one and then try to reach it

          either "I wanna see my abs" or shooting for close to a certain bf%

  45. 4 weeks ago
    Anonymous

    I’m trying to setup a diet that long term if eaten will let me cut body fat and gain muscle, but the various diet threads on IST keep confusing me. Is chicken and sometimes beef, and peppers/onions for dinner, eggs for breakfast, and protein smoothies with oats and veggies/fruit for lunch at the proper calorie counts enough to meet this goal? There’s multivitamin powder in the shake.

    • 4 weeks ago
      Anonymous

      Every meal should be mainly protein and a some amount of carbs/fat for energy. You'll feel more full if you hit all three macros instead of just one or two, just keep carbs/fats portion low if you're cutting weight. Add a little rice to the dinner, maybe half a slice of toast with the eggs

  46. 4 weeks ago
    Anonymous

    Beginner losing weight here. Started at 214lb, currently ~204lbs (body height 5’9). Goal weight is 150. Is 1.5 grams of protein x BW (lets guesstimate 300g) really necessary for a cut? As a beginner, it seems like a lot but I may simply not know dieting strategy enough. Not trying to be big, just lean/healthy.

    • 4 weeks ago
      Anonymous

      1.5g/lb is wasteful, go for 1g/lb and you wont even notice a negative difference
      also
      >not trying to be big
      you've already lost your way, you dont get big accidentally. It's like saying, i'm going to university but i dont want to end up with a PhD. Black person you havent even gotten a Bachelors yet, shut up.

      • 4 weeks ago
        Anonymous

        didn’t think it would happen accidentally, was trying to elaborate on my goals lmao

  47. 4 weeks ago
    Anonymous

    I pulled a muscle in my back (either rhomboid or lower lat, not sure) by sleeping on it wrong a couple days ago. With ibuprofen the pain is manageable and range of motion/breathing is fine.
    If I do a chest/tri day instead of a back/bi day can I work out like normal today, or is that too much of a risk? I broke up with my gf last night and really need to keep my mind off things

    • 4 weeks ago
      Anonymous

      fricking up muscles in that part of your back can leave you fricked up for life if you play your cards wrong
      >take a few extra days off of lifting
      >stay active on those days with light walking and stretching
      >the stretches for your shoulders and back are absolutely crucial

      • 4 weeks ago
        Anonymous

        Ok, I'll take it easy then. Thanks big dawg

  48. 4 weeks ago
    Anonymous

    I'm always still sore two or three days after working out, but this is making me take too many rest days
    If I exercise while I'm still sore, will my body eventually adapt, or is this a bad idea?

    • 4 weeks ago
      Anonymous

      Just work out the muscles that aren't sore. Soreness does not always mean your body isn't ready for work but it takes experience to understand how hard to push past mild soreness. If it's like intense soreness that affects mobility, then the reduced mobility will cause more injury. Eventually the soreness lessens as you get used to the sensation and your body is better at recovery

  49. 4 weeks ago
    Anonymous

    I got sciatica. Should I stop doing deads ?

    • 4 weeks ago
      Anonymous

      >learn to breathe and brace
      >a high quality belt for your top sets
      >get comfortable doing dead hangs for multiple sets of 60-90 seconds after your workouts
      >dead hangs with pronounced scapular retraction and thoracic extension
      this really helps your spine decompress
      >nerve flossing like the other guy said
      if it still sucks after all of that, then you might have to consider stopping deads for a while.

  50. 4 weeks ago
    Anonymous

    every other day beef, is it actually bad for you?

  51. 4 weeks ago
    Anonymous

    5'9 66kg/145lbs
    how far am i from getting visible abs? bulk or cut?

    • 4 weeks ago
      Anonymous
    • 4 weeks ago
      Anonymous

      https://i.imgur.com/IF1lOot.jpeg

      your abs are visible thougheverbeit?
      with a pump, tan and lighting they would really pop out
      I'd guess 13-15%bf?
      maybe cut to 140 and then bulk if you want to

    • 4 weeks ago
      Anonymous

      You need my dick in your ass

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/IF1lOot.jpeg

      How to reach your body anon?
      I have similar body and weight, but stuck with little stomach pouch.
      >5'9 69kg

      • 4 weeks ago
        Anonymous

        i do nothing special. i just lift with dumbbells in my basement and eat healthy.
        but i also train abs once per week with some generic workouts

  52. 4 weeks ago
    Anonymous

    Redpill me on bulldog grip or other bench grips. I’m a beginner and a gym bro recommended me trying bulldog but when I tried with him it felt insanely uncomfortable and painful on the thumb. I even tried with a broom and it felt uncomfortable too. Is this something I just get used to? Or maybe I’m doing it wrong?
    The way I’ve been doing it is making the “4” hand gesture, wrapping the fingers on the bar, then rotating my wrists internally.

    • 4 weeks ago
      Anonymous

      bulldog grip best grip but your thumb shouldn't help
      > “4” hand gesture, wrapping the fingers on the bar, then rotating my wrists internally.
      surely you didn't put your thumb under your other fingers like in a hook grip right? RIGHT?!

      watch this https://www.youtube.com/watch?v=xceZw3n1w4c and other stuff with blakely on that channel

      • 4 weeks ago
        Anonymous

        *hurt not help

      • 4 weeks ago
        Anonymous

        [...]
        Oh I'm dumb and didn't fully read your post. Should be setting palm placement first, then putting your fingers on the bar. They won't actually be wrapped around the bar and instead will be pressing on it, securing it in place that way.

        Thanks anons, I was definitely doing hook grip the entire time like a moron, so far I’m practicing with a broom at home and it feels a lot better, gonna keep this in mind next time I bench

    • 4 weeks ago
      Anonymous

      Are you internally rotating your arms slightly? Should feel no pressure on your thumbs, bar should be resting as low in the hand as possible.

    • 4 weeks ago
      Anonymous

      Are you internally rotating your arms slightly? Should feel no pressure on your thumbs, bar should be resting as low in the hand as possible.

      Oh I'm dumb and didn't fully read your post. Should be setting palm placement first, then putting your fingers on the bar. They won't actually be wrapped around the bar and instead will be pressing on it, securing it in place that way.

  53. 4 weeks ago
    Anonymous

    How fast should you bulk? I've seen recs from 1-4 lbs a month. I did about 2-3 lbs a month last year and while I got stronger i also got fat fast.

    • 4 weeks ago
      Anonymous

      Modest, long term surplus of 300cals/day. There is no rush

  54. 4 weeks ago
    Anonymous

    How aggressively can I cut as a natty without losing muscle, if I do everything right?

    Like how big of a daily deficit is possible? 500? 750? 1000?

    • 4 weeks ago
      Anonymous

      how advanced mr. ant?

  55. 4 weeks ago
    Anonymous

    What's a decent and as accurate calorie tracking application?
    Preferably free of charge.
    I'm trying to cut around 1200 cal but I'm having difficulties losing weight, so I guess I'm over estimating my intake.
    It would be great if it can calculate for common stuff in their serving form and not by weight.

    • 4 weeks ago
      Anonymous

      cronometer

      https://i.imgur.com/Zvd3s1S.jpeg

      How aggressively can I cut as a natty without losing muscle, if I do everything right?

      Like how big of a daily deficit is possible? 500? 750? 1000?

      I can't give you a specific number but you can definitely go beyond the standard 500 cal deficit only if you eat super clean, sleep perfectly, don't fatigue yourself too much with training and cut for like 2 months max. I've done it before myself and not seen any noticeable muscle or strength loss while losing almost a kilo a week.

      if i’m on a cut but am suddenly in a position where i don’t have weights and can’t do my usual workouts should i go on maintenance to avoid excess muscle loss instead of staying at a caloric deficit?

      if it's going to be for several weeks then yes. if it's only a short period you'd be fine just doing some calisthenics and continuing the cut.

  56. 4 weeks ago
    Anonymous

    I'm looking for a good kettlebell program. I dont know which ones are memes locked behind paywalls or which ones are legit.

    I would like to really improve my strength/conditioning&cardio. What have you guys got.

  57. 4 weeks ago
    Anonymous

    >be jumping rope
    >increase time
    >do routine two days in a row
    >nothing unusual happens
    >within 12 hours right knee hurts like frick when extended
    what did i do?

  58. 4 weeks ago
    Anonymous

    if i’m on a cut but am suddenly in a position where i don’t have weights and can’t do my usual workouts should i go on maintenance to avoid excess muscle loss instead of staying at a caloric deficit?

  59. 4 weeks ago
    Anonymous

    Whats the difference between hanging leg raises and back supported hanging leg raises

  60. 4 weeks ago
    Anonymous

    Where's a good place to get form checked that isn't here? I love you guys but also I know you guys, and none of my friends work out.

    • 4 weeks ago
      Anonymous

      post it gay

      Bros... I've got a GF and things are going well, small issue though, I can't seem to get erect with her, I know I don't have ED; since I've lost weight I've started having morning wood again.
      I've also abstained from porn and masturbation, I will say I do have some sexual trauma but I feel like I should still be able to get hard from the stimulus I'm getting.
      Any advice bros?

      cardio and maybe cialis since you don't want the relationship to worsen because of it

      I've heard contradicting claims concerning cortisol and gains. One says that cortisol is fine as long as you kill it post workout. The other says that cortisol will kill your gains and make you gain bodyfat period and should therefore be lowered at all costs. Which is true? Some third thing?

      the less of it the better, just don't stress 🙂

      • 4 weeks ago
        Anonymous

        >the less of it the better, just don't stress 🙂
        OK, so how does this translate to stimulant use? On a scale of caffeine to meth, what's OK if anything?

        • 4 weeks ago
          Anonymous

          caffeine is fine but don't do more than 200mgs a day

    • 4 weeks ago
      Anonymous

      Did you just wake up from a decade long coma? Trolling has gotten banhammered on sight here for years. If you're concerned about getting doxed, turn off geolocation, get a head-to-toe covering latex suit, and take your pictures against a blank wall.

  61. 4 weeks ago
    Anonymous

    Bros... I've got a GF and things are going well, small issue though, I can't seem to get erect with her, I know I don't have ED; since I've lost weight I've started having morning wood again.
    I've also abstained from porn and masturbation, I will say I do have some sexual trauma but I feel like I should still be able to get hard from the stimulus I'm getting.
    Any advice bros?

    • 4 weeks ago
      Anonymous

      Age? Medications? BMI? How often do you have/try to have sex?

      post it gay
      [...]
      cardio and maybe cialis since you don't want the relationship to worsen because of it
      [...]
      the less of it the better, just don't stress 🙂

      advice is fine regardless, btw.

      • 4 weeks ago
        Anonymous

        25, creatine otherwise I don't take anything not even OTC. First time IRL in over 5 years.

        post it gay
        [...]
        cardio and maybe cialis since you don't want the relationship to worsen because of it
        [...]
        the less of it the better, just don't stress 🙂

        (Checked)
        Will try to do more cardio then, as my strength is good but cardio is admittedly lacking

        • 4 weeks ago
          Anonymous

          and don't stress about how you'll do in bed (this stops the peenor from working)

        • 4 weeks ago
          Anonymous

          You probably have stage fright. Youre anxious about being able to get hard, so in return you can't. Get some knockoff cialis asap and use it at small amounts til you get over your mental block

  62. 4 weeks ago
    Anonymous

    I've heard contradicting claims concerning cortisol and gains. One says that cortisol is fine as long as you kill it post workout. The other says that cortisol will kill your gains and make you gain bodyfat period and should therefore be lowered at all costs. Which is true? Some third thing?

  63. 4 weeks ago
    Anonymous

    What's the best way to check your body fat % without spending a bunch of money?

    • 4 weeks ago
      Anonymous

      Probably calipers and learning how to use them. Just a guess though.

    • 4 weeks ago
      Anonymous

      Probably calipers and learning how to use them. Just a guess though.

      Seconding calipers.
      Plus, you can use these for calculating:
      https://www.trainermetrics.com/fitness-assessment-calculations/

  64. 4 weeks ago
    Anonymous

    IM GOING BALD AT 19 REDDIT HELP ME

    • 4 weeks ago
      Anonymous

      It's finasteride time, you dumbfrick. Don't listen to the FUD Black folk. They just want you to go bald.

  65. 4 weeks ago
    Anonymous

    I've been getting into pull-ups lately. Any tips for getting stronger faster? Also, why do I get an instant migraine if I push myself too hard? Nothing but pull-ups does this to me. So far, I've mostly been doing assisted pull-ups and I only do regular pull-ups just to check my progress because the headache kicks in too fast.
    Used to take all my power just to do 1. Now I can do 3 at a time easily. But if I go for 4 then the headache just kicks in immediately.

    • 4 weeks ago
      Anonymous

      My left shoulder feels stiff and pops/cracks every time I do pull-ups.
      Any tips or fixes for this? Exercises to help my shoulders would be a Godsend.
      Been thinking of doing this warm-up, but it gasses me out too much; https://youtu.be/KFcU303Im18?si=jYC3vpGm34qY4ytW

      Also, please answer this anon too.
      I've been stuck at 3-5 reps for a fricking while now and I feel like I'll never be able to progress further.

      • 4 weeks ago
        Anonymous

        try dead hangs, and shoulder dislocations with a broomstick/PVC pipe/band. As for progressing on pullups I'll let you know what i did
        >stuck on <5 reps for pullups
        >try weighted pullups
        >managing with +10lbs also for the same number of reps
        >keep progressing on weighted pullups as if it were anything else with progressive overload
        >some weeks later unweighted is easy as shit and can go for 10 reps easy

    • 4 weeks ago
      Anonymous

      >why do I get an instant migraine if I push myself too hard?

      Try magnesium supplements.

      • 4 weeks ago
        Anonymous

        Thanks. I already take a magnesium supplement but I guess I will try taking even more.

        breathe better and stop clenching your teeth and jaw

        I don't clench my jaw but I do have a breathing problem so that could be it.

        My left shoulder feels stiff and pops/cracks every time I do pull-ups.
        Any tips or fixes for this? Exercises to help my shoulders would be a Godsend.
        Been thinking of doing this warm-up, but it gasses me out too much; https://youtu.be/KFcU303Im18?si=jYC3vpGm34qY4ytW

        Also, please answer this anon too.
        I've been stuck at 3-5 reps for a fricking while now and I feel like I'll never be able to progress further.

        Definitely dead hangs. I used to get an absurd amount of arm/shoulder popping and now I get none. Funnily, I started doing dead hangs after I embarrassed myself at one of those carnival scams where you try to hang from a bar to win money.

    • 4 weeks ago
      Anonymous

      breathe better and stop clenching your teeth and jaw

  66. 4 weeks ago
    Anonymous

    I think I pulled my hip flexor on Friday while doing my routine, and it's still been hurting today. I've skipped doing my routine tonight (I usually do MWF) and I've got a heat pad on the affected area.

    Is that the right way to go about it, or should I be doing anything different? Should I have done my reps regardless of the pain?

    • 4 weeks ago
      Anonymous

      By no means an expert, but I would definitely not beat myself up over taking a short break, better safe than sorry, ease back into it with lighter weight, feel it out, take your time

      • 4 weeks ago
        Anonymous

        I meant more about helping the muscle to heal, but I appreciate the other advice.

        • 4 weeks ago
          Anonymous

          Oh, I mean aside from getting enough protein sleep water I'd say probably not much, just give it time man, like any other minor injury

  67. 4 weeks ago
    Anonymous

    Alright y'all, I'm at 1/2/3 (for 1rm or 2) and I NEVER do conventional diddlies. I do RDL for reps (275lbs) and am trying to figure out how this transitions as a 6'2 185 skelyboi. Any advice or "just lift bro"

    • 4 weeks ago
      Anonymous

      there's a pretty good chance you could pull 4pl8, if that's what you're asking

      • 4 weeks ago
        Anonymous

        Thanks friend. Safe to just ease into it with lower weight to dial in form? How do I know if I need a belt, not a powerlifter by any means but I know 4pl8 diddly isn't necessarily light

        • 4 weeks ago
          Anonymous

          yea if you've never done them before stay in the 2-3 plate range until you've got the form down. then you can up the weight and find your limit. belts are entirely optional.

  68. 4 weeks ago
    Anonymous

    Hello, I feel like I've been making alright progress but one thing that's been tripping me up is that my arms are quite longer than average. So even though there's some muscle, my arms still appear quite skinny, especially the forearms. Anything I can do here? Obviously I plan on continuing to focus more on arms, but I wonder if the muscles themselves will just get stretched out. Regardless, thanks in advance.

    • 4 weeks ago
      Anonymous

      Motherfricker you need to provide more info. Like your height weight measurements lifts age sex location SOMETHING other than a damn monkey pic

  69. 4 weeks ago
    Anonymous

    i'm recovered enough from a series of illness and surgery to get back in the gym, but it's been 2+ years. i used to do ppl but i don't feel like i want to go back to it. ideally I want to be in the gym 3-4 days a week, definitely no more. what's a good natty bodybuilding focused program/split i can run from back-to-novice without having to change the structure when I get back up in physique and numbers?

  70. 4 weeks ago
    Anonymous

    just hit 255 x 12 on squat, been adding 10 pounds ever week/week and a half. how feasible is it to keep doing this every 7-10 days until 315?

  71. 4 weeks ago
    Anonymous

    Finally hit 245 5x5 on flat bench bros, and while I'm happy and have definitely improved my chest, I think it's not what it should be. Should I switch out bench press for hammer machine presses or something else for hypertrophy?

  72. 4 weeks ago
    Anonymous

    how do protein requirements work? im 195cms at 100ish kg, i need 200+ grams of protein? how do i get it all without increasing overall calories too much?

  73. 4 weeks ago
    Anonymous

    How many chickens on average need to die to fuel a dyel to making it?

  74. 4 weeks ago
    Anonymous

    3 months ago: mired my own legs for the first time
    2 months ago: fell off the wagon eating bad food and lost some weight
    Today: mired my own back for the first time

    I'm thinking we're back

    • 4 weeks ago
      Anonymous

      frick yea

      • 4 weeks ago
        Anonymous

        thank you buddy !

  75. 4 weeks ago
    Anonymous

    I got superliked by a cute girl and I feel like throwing up. Any lifts for this feel?

  76. 4 weeks ago
    Anonymous

    How do I fix a body shape that looks like a normal head and torso (in fact my torso is pretty broad and thick) with four sticks coming out of it? My quads and hams are growing but my arms and calves are tiny.

  77. 4 weeks ago
    Anonymous

    2 years of lifting and have gained some amount of fat and muscle, my physique isn't very attractive to look at in the mirror cause of the fat. should i start cutting? my first year of lifting wasn't very good in terms of diet because i barely ate but second year involved actually bulking hard.

  78. 4 weeks ago
    Anonymous

    Is this a solid beginner workout? Keeping in mind that work out at home, so I don't have any machines. Just a rack, bench and weights.

    • 4 weeks ago
      Anonymous

      the rep ranges are moronic and so is the exercise choice and their order

    • 4 weeks ago
      Anonymous

      >beginner
      >ppl
      no

    • 4 weeks ago
      Anonymous

      >24 weekly sets for hamstrings
      you will do this routine for approximately 2 weeks and then lose your motivation forever. PPL is an intermediate/advanced routine and this kind of volume will annihilate you as a beginner. blasting your hamstrings like that will make it so that you can't get up quickly enough from your skibidi toilet and the head will grab you

      >4 weekly sets of biceps isolation
      and even if you stick to it you'll end up with the memefluencer physique (small upper body, massive legs). if your goal isn't to become a competing powerlifter and you're more focused on aesthetics you shouldn't train legs more than once a week. for one, training legs often will tire you out and slow down your progress on your upper body days, plus having huge quads and ass will make your upper body look smaller by comparison alone, even if you make decent gains (gay X-taper vs. sexy V-taper)

      my recommendation for 3 days is a modified upper/lower split (Upper-Rest-Lower-Rest-Upper-Rest-Rest), and for 4 days do something like Upper-Lower-Push-Pull

  79. 4 weeks ago
    Anonymous

    I have less than 10° mobility in those, could that be a reason why my feet hurt while running and I can't squat for shit? How do I increase that?

  80. 4 weeks ago
    Anonymous

    I am skinny fat that eats the same foods and does no exercise. If I was to start lifting, not heavy and no cardio, but just lifting enough to look like I have noob gains, without changing my diet would I build muscle (a small amount at least)? I do eat meats/eggs daily, no idea if it's enough protein.

  81. 4 weeks ago
    Anonymous

    I found this picture online. Are you supposed to do each exercise or pick like 5-6 from the list each time?

    • 4 weeks ago
      Anonymous

      six at most if you train that often but you shouldn't do it because
      1. it's instagram shit
      2. it's ppl

      • 4 weeks ago
        Anonymous

        ppl bad?

        • 4 weeks ago
          Anonymous

          yeah

          • 4 weeks ago
            Anonymous

            why?

            • 4 weeks ago
              Anonymous

              training six times a week means you have to cut down on both volume and intensity while providing no benefit
              also unless you live nothing but the gym going there 6 x a week is not sustainable
              5 times a week is the most you should do with a rest day breaking it up in the middle and the lowest should be 3 times a week

              • 4 weeks ago
                Anonymous

                and also you might not have enough time for your muscles to recover between sessions

              • 4 weeks ago
                Anonymous

                Let's say I have one day of recovery between workout days. Wouldn't that be enough? 3-4 workout days per week?

              • 4 weeks ago
                Anonymous

                so
                GGRGG, GRGG, GGRG?
                yeah that would be fine
                if you're going 3 times a week that would probably mean a fullbody workout so for that I'd do GRGRG

              • 4 weeks ago
                Anonymous

                Depends on intend. And vol. Also ppl good.

    • 4 weeks ago
      Anonymous

      Too much junk volume for a beginner, 3 at most if a beginner. Just go higher intensity instead.

  82. 4 weeks ago
    Anonymous

    took a sniff of my gear after training (lol) and my sweat smells like ammonia. apparently this is caused by one's body breaking down protein for energy instead of carbohydrates. wondering if this is normal for people who eat high protein diets and if it poses any kind of health risk in the long run? it's not like I'm dodging carbs, if anything I always felt like I eat too much

    • 4 weeks ago
      Anonymous

      this is not a problem and I don't see why it would be

      • 4 weeks ago
        Anonymous

        it seems like the cause of the ammonia smell is excess urea which is a byproduct of breaking down protein, i.e there's so much of this waste product that your body has to expel it through the skin, whereas in a normal person it just comes out pretty much entirely in their piss. I'm wondering whether having such a large amount of urea in my system could be bad for my kidneys in the long run

        could be mold from something getting wet

        I don't think it's mould although I won't rule it out

        • 4 weeks ago
          Anonymous

          how much protein do you eat and what bw?

          • 4 weeks ago
            Anonymous

            haven't weighed myself in a long time but this time last year I was 56kg. usually I eat around 100~120g of protein in a day, which doesn't seem that excessive to me

            • 4 weeks ago
              Anonymous

              because it isn't
              you'll be fine

              probably

              • 4 weeks ago
                Anonymous

                here's hoping

                How old? I had this problem in my late teens and early 20s, it can just be from excess androgens. One of the androgens is called androstenone (IIRC) and makes you smell like cat piss, but it's just an effect of puberty if you're young.

                I'm 30 so probably not that

              • 4 weeks ago
                Anonymous

                What else are you eating?

            • 4 weeks ago
              Anonymous

              How old? I had this problem in my late teens and early 20s, it can just be from excess androgens. One of the androgens is called androstenone (IIRC) and makes you smell like cat piss, but it's just an effect of puberty if you're young.

    • 4 weeks ago
      Anonymous

      could be mold from something getting wet

  83. 4 weeks ago
    Anonymous

    Step Up + Knee Up (think MYTH style clench work) doesn't hurt the knees.

    Regular split squats or lunge squats hurt my knees, especially left, what do? Any stretch for it? One specific stretch? Already doing butterfly stretches and V-sits from the gym class sort of way.

    • 4 weeks ago
      Anonymous

      Just on a basic tendon pain level I suggest heat because it aids blood flow. Like an electric pad. Light stretching is generally good but heavy may not be.

      • 4 weeks ago
        Anonymous

        I'm plenty warm so its not a problem! And I can do cold exposure as well really easily, I got martial arts background and probably overuse injury just form hobby shit because my kneecap wasn't the best condition when I started! Hahahaha, totally my fault.

  84. 4 weeks ago
    Anonymous

    ate 'cricket protein' because the warning looked like it was for shellfish.
    it's the protein bar from gamersupps, I've had about 16 of them over the last six weeks.
    schizo detox options?

    • 4 weeks ago
      Anonymous

      chipotle burrito, barbacoa with 2x red tomatillo hot salsa and whatever else you want, godspeed

  85. 4 weeks ago
    Anonymous

    cant use one of those doorway pull up things because my house is old as shit so ill probably tear the door frame off, but i dunno whether to get a squat rack and a pair of dip bars or one of those "power tower" things. do they actually hold up over time or is it all chink shit?

  86. 4 weeks ago
    Anonymous

    I keep fricking up my form with compound lifts and getting back strains that keep me from the gym for a week each time.

    Am I sentenced to lifting belts for the rest of my life? Is this part of learning good form? Or is there something I'm not considering here

    • 4 weeks ago
      Anonymous

      ok then reduce the weight and fix your form

      >protein shake: 35g
      >4 hard boiled eggs: 20g
      >Steak: 30g

      Am I supposed to be using like 2-3 scoops of protein powder? How am I supposed to be getting enough protein the frick?

      most normal who don't even train eat 3 meals a day. you need to eat more.

      https://i.imgur.com/F3E59DH.png

      Got kinda fit and hot but still awkward on the inside.

      And advice friends?

      talk to women in real life instead of erping on dating apps

      Is there a point in training if you know you won't be able to rest well? This coming week I'll get at most 6 (but likely closer to 4 or 5) hours of sleep due to some work stuff. Should I give myself a week off or keep working out during the day?

      yes of course you should train just don't expect to progress or pr. maybe turn it into a deload week.

  87. 4 weeks ago
    Anonymous

    I get the best forearm and bicep activation doing these types of exercises for some reason, makes me struggle to keep the weight stable I suppose, anyone else found these to be killer addons? I first pinch and then curl btw to get an amazing curl pump I don't get from regular curls which just digs into the bicep with no foreplay.

  88. 4 weeks ago
    Anonymous

    wristlet here, i think i sprained my wrist during pull ups. i dont feel pain except when i move it forward (like the italian hand gesture mama mia) or backwards.
    i really dont want to the doctor and waste a lot of time just for them to tell it's nothing, what should i do?
    i am able to squeeze things i think this is a good sign but i feel some tingling on the tips of my fingers.

    • 4 weeks ago
      Anonymous

      Can you do Sphinx Push Ups (do the kneeling variation) and do you feel pain in those when pressing up?

    • 4 weeks ago
      Anonymous

      If you can let it recover for a few days afterwards you can strengthen it with plate pinch grips even at 10lbs each pressed together will be a solid enough grip workout.

  89. 4 weeks ago
    Anonymous

    Jesus Christ, my incline bench press is pathetic
    i do 215 of flat bench but can barely do 120 on incline
    and i wouldnt say my upper chest looks inexistent
    what to do? just spam incline bench press?

    • 4 weeks ago
      Anonymous

      Nobody competes on Incline Bench its an accessory lift for a reason buddy.

      • 4 weeks ago
        Anonymous

        Look up Indian strengthlifting

        • 4 weeks ago
          Anonymous

          > Muh Indian.

          And they've produced something of any worth to be mimicked other than Yoga tops at least when it comes to physical element? Nah, also hindu shit like the push ups and squats are Persian exercises and so are the clubs.

          • 4 weeks ago
            Anonymous

            Looked it up: Hacksquat
            Incline Benchpress
            Barbell Cheat Curl.

            Not a single OHP??? Why? Are Indians unable to OHP? These guys are competing in bodybuilding lifts lmao.

  90. 4 weeks ago
    Anonymous

    >protein shake: 35g
    >4 hard boiled eggs: 20g
    >Steak: 30g

    Am I supposed to be using like 2-3 scoops of protein powder? How am I supposed to be getting enough protein the frick?

    • 4 weeks ago
      Anonymous

      100-120g is plenty for a beginner. If you're not a beginner, eat more.

  91. 4 weeks ago
    Anonymous

    Got kinda fit and hot but still awkward on the inside.

    And advice friends?

    • 4 weeks ago
      Anonymous

      Should have given her an interview anon

    • 4 weeks ago
      Anonymous

      "Your phone number, so we can find out how we taste to eachother"

  92. 4 weeks ago
    Anonymous

    Moving to England next week and opting to mailing off my lifting shoes.
    How bad will it effect my workout to exercise in running shoes

    • 4 weeks ago
      Anonymous

      well it won't effect anything because that's not a verb
      lifting shoes only matter on squats

      • 4 weeks ago
        Anonymous

        It is too a verb.

        • 4 weeks ago
          Anonymous

          effect is a noun shitass

          • 4 weeks ago
            Anonymous

            It's both.

  93. 4 weeks ago
    Anonymous

    Is there a point in training if you know you won't be able to rest well? This coming week I'll get at most 6 (but likely closer to 4 or 5) hours of sleep due to some work stuff. Should I give myself a week off or keep working out during the day?

  94. 4 weeks ago
    Anonymous

    Is creatine worth it? Will I actually gain lean mass, or is it just water retention?
    Also what are the recommended brands for it?

    • 4 weeks ago
      Anonymous

      >Will I actually gain lean mass
      lol
      >is it just water retention?
      yes and also increased endurance
      >Also what are the recommended brands for it?
      any monohydrate will do

      It's both.

      it most certainly is not

      • 4 weeks ago
        Anonymous

        https://www.merriam-webster.com/dictionary/effect

        • 4 weeks ago
          Anonymous

          I am going to kill you

    • 4 weeks ago
      Anonymous

      It doesn't directly cause lean mass but it can help with energy recovery by helping atp synthesis so maybe it will slightly improve energy and maybe you'll have energy for another rep. It's pretty cheap with no downside really

      • 4 weeks ago
        Anonymous

        If I were to stop taking it, then will I look less "buff" afterwards because my body isn't retaining water anymore?

        • 4 weeks ago
          Anonymous

          Yes, creatine phosphate is stored in your muscles with water

          • 4 weeks ago
            Anonymous

            Okay, I'll try light doses to start with.
            Thanks for answering my stupid questions, Anon.

            • 4 weeks ago
              Anonymous

              5g a day btw

              • 4 weeks ago
                Anonymous

                How do I convert that to teaspoons?

  95. 4 weeks ago
    Anonymous

    Guys I've got a weird situation.

    >Start lifting at skeletal dyel, 5'11", 135 lbs.
    >Bulk like a freak of nature, reach 160 in the first 3 months of lifting while doing SS
    >After multiple years of bulk/cut cycle, end up at 178 at my heaviest
    >Never have abs at all, always look kinda skinnyfat
    >Hit 1/2/3/4 at 175 lbs and still look skinnyfat
    >"Frick this. I'm going to cut until I have abs, then do a lean bulk."
    >Start cutting weight
    >Cut down to 158
    >Still no abs but I'm likely around 13% bodyfat
    >No muscle loss, no strength loss, lifts are still at 1/2/3/4 (my bench actually hit 235 during this cut)

    If I keep cutting until I get abs I fear I won't get there until I'm like 150 lbs. 5'11" and 150 is dyel. But proportionally I look okay (big arms, narrow waist, wide shoulders comparatively) and I'm really strong for my weight. I have a very small frame (my waist will probably be around 27/28 inches at the end of this cut). Am I... okay? Like am I just a genetic anomaly? Why am I like this? Should I just accept that my max is only going to be 160-170 lean?

    • 4 weeks ago
      Anonymous

      >I look okay and I'm really strong for my weight
      at the end of the day this is literally all that matters. you're not a genetic anomaly, you've probably just been brainwashed by fat morons on IST and steroid users on social media into believing you need to be way way heavier than you actually should be. stop worrying about numbers. just keep on training hard and eventually that 'looking ok' will turn into 'looking good'.

  96. 4 weeks ago
    Anonymous

    Anyone have a trick for not eating like shit when the rest of my family always has shit foods in the house to tempt me

  97. 4 weeks ago
    Anonymous

    Nutrition facts for raw carrots say carrots are rich in vitamin A.
    Nutrition facts for cooked carrots show little to no vitamin A, presumably the nutrient is destroyed in the cooking process.
    Is there any point in eating cooked vegetables if all the nutrients are destroyed?

    • 4 weeks ago
      Anonymous

      Cooked vegetables can also make some nutrients more digestible, just eat it raw and cooked or however you like

  98. 4 weeks ago
    Anonymous

    I'm doing the stronglifts 5x5 program and I'm kind of surprised at how short a workout is. I'm done in maybe 30ish minutes (I don't take the full 3 minute break between reps), and doing 3 workouts a week (Mon, Wed, Fri). Is that all it takes to build muscle? Seems like surprisingly little considering how unattainable it felt up to this point. I'm thinking about adding an hour-long bike ride on my off days (Tue, Thu, Sat) and fully resting Sunday. What do you think? Have 3 workouts on a bench/rack a week been enough to build muscle for you? I'm completely new to lifting, if it's not obvious.

    • 4 weeks ago
      Anonymous

      A beginner needs very little stimulus to start muscle growth, you can add more or go longer once you feel like it's not intense enough or you feel like you can't add weight to your lifts

      • 4 weeks ago
        Anonymous

        >I'm doing the stronglifts 5x5 program and I'm kind of surprised at how short a workout is. I'm done in maybe 30ish minutes (I don't take the full 3 minute break between reps), and doing 3 workouts a week (Mon, Wed, Fri). Is that all it takes to build muscle?
        Paretto Principle: 20% of the work gets 80% of the results.
        As a noob, all that it takes is getting stronger week on week to gain muscle.

        If you don't even need to rest 3 minutes, it's not heavy enough. You should be pushing yourself pretty hard and increasing the weight between each of your (short) workouts. As long as you do that it will eventually get heavy enough to need the rest, and there's nothing wrong with starting a little lighter than necessary.
        Like the other anon said you get diminishing returns the longer your workout is. An hour is enough time even for more advanced lifters, usually 4 or 5 days a week. Significantly longer than that typically means either resting too much or forcing in garbage volume.
        Cardio is good.

        Understood, I'll up the weight until I can barely finish five reps with a 3 minute break, then. Right now, I'm just trying to get form down, I suppose.

        On a similar note, I've heard people swear by 3x10 as an alternative to 5x5. Is it worthwhile or should I just stick with the 5x5?

        • 4 weeks ago
          Anonymous

          High rep favors hypertrophy, low rep at higher weight favors strength. As someone starting out, doing anything will promote hypertrophy and strength so it doesn't matter and just do what is more comfortable, you can worry about it when you're more advanced

        • 4 weeks ago
          Anonymous

          No rush to get to that point. Starting light is a good thing with linear progression.

    • 4 weeks ago
      Anonymous

      >I'm doing the stronglifts 5x5 program and I'm kind of surprised at how short a workout is. I'm done in maybe 30ish minutes (I don't take the full 3 minute break between reps), and doing 3 workouts a week (Mon, Wed, Fri). Is that all it takes to build muscle?
      Paretto Principle: 20% of the work gets 80% of the results.
      As a noob, all that it takes is getting stronger week on week to gain muscle.

    • 4 weeks ago
      Anonymous

      If you don't even need to rest 3 minutes, it's not heavy enough. You should be pushing yourself pretty hard and increasing the weight between each of your (short) workouts. As long as you do that it will eventually get heavy enough to need the rest, and there's nothing wrong with starting a little lighter than necessary.
      Like the other anon said you get diminishing returns the longer your workout is. An hour is enough time even for more advanced lifters, usually 4 or 5 days a week. Significantly longer than that typically means either resting too much or forcing in garbage volume.
      Cardio is good.

  99. 4 weeks ago
    Anonymous

    I wanted to setup a routine like this

    Mon back/chest
    Tues legs
    Wed traps/shoulders
    Thurs legs
    Fri bis/tris

    My question is people dont like BB splits because you hit the muscle once a week. With a routine like this or similar would you technically be hitting the chest 3x a week ? Like if I do Bench on Monday , then military press on wed and dips Friday. Isn’t that working tris shoulders and chest 3x not necessary directly.

  100. 4 weeks ago
    Anonymous

    don't wanna make a thread about this but does anyone have the original greentext about how an anon dates a whale and she has to stop in the middle of sex to drink a slurpee or something and everyone in the thread was calling him ahab?

  101. 4 weeks ago
    Anonymous

    Sunflower Lecithin is in many protein powder products. Is this stuff bad or no?

    • 4 weeks ago
      Anonymous

      I would say no, sunflowers are shown to be healthy and beneficial in many ways for you, I would only worry about Sóy lecithin.

  102. 4 weeks ago
    Anonymous

    I haven't been able to fart or shit more than liquid for the past three days. A couple days ago I couldn't keep fluids down and was in extreme pain from gas. Been doing 60MG of milk of magnesia for a couple days. My colon is completely clean but feels inflamed (i poked it, feels soft and weird inside, lot of mucus in my poo) and I'm not sure if there's a blockage, but I can see chia seeds from the granola I ate a lot of a few days ago. Every now and then I can fart, but it's a small amount. Can't go to a doctor. I cannot.

    What are my options, realistically? Keep on the Milk of Magnesia since it's been helping, switch to propylene glycol? Feels like there's a lump in my guts before the downward colon. I feel bubbles in there now and then, but it's mostly quiet. I don't want to die of septic shock or perforate my intestines.

  103. 4 weeks ago
    Anonymous

    ANSWER MY QUESTION RHEEEEEEEE

  104. 4 weeks ago
    Anonymous

    I need some help with a routine and planning.
    >love running
    >ideally run 5x a week or so
    >also love lifting and getting some hypertrophy in
    >ideally lift 3-4x a week
    >current goals are 40min 10k and ottermode or athletemode at 6'3
    I would love to do both as much as possible, but I can't find the time or energy for it since I also have a family and a full time job.
    How do I plan this? Do I lift 2x a week? Or cut running to 3x? CanI achieve my goals that way?

    • 4 weeks ago
      Anonymous

      If you like to run a lot and find time for it, good, run.

      You only need to do 2x lifting a week to maximize benefits with higher intensity. Depends on what your goals are. For optimal recovery you would run on 3 separate days and lift on 2 others and rest on two others.

      • 4 weeks ago
        Anonymous

        Intensity is no issue. What routine would you suggest for a 2-day lifting plan? Is the Fighter template of Tactical Barbell any good?

        • 4 weeks ago
          Anonymous

          Upper/Lower routine is the best split for those goals, chin ups are goated for back building the ottermode, do them weighted.

          • 4 weeks ago
            Anonymous

            Thanks. Do you have any idea how I can plan the rest?

      • 4 weeks ago
        Anonymous

        Intensity is no issue. What routine would you suggest for a 2-day lifting plan? Is the Fighter template of Tactical Barbell any good?

        , here. My goal is ottermode/looking good and getting my 10k time down.

  105. 4 weeks ago
    Anonymous

    So I might get food coma after a lot of sweet.
    Is that diabetes or it's quite normal?

    • 4 weeks ago
      Anonymous

      Some people do, anyway, don't eat so much junk food anyway and candies are junk food bro.

  106. 4 weeks ago
    Anonymous

    When doing exercises like bench presses do you go fast during the push and slow going down, or slow during both movements? For optimal hypertrophy gains

    • 4 weeks ago
      Anonymous

      slow as in controlled (no need to slow the rep down excessively as this would waste strength and energy) and as fast as I can up

  107. 4 weeks ago
    Anonymous

    Im cutting and my ass is now more skinny. this causes my tailbone to rub against my skin when im sitting and now my asscrack is bleeding. what should i do? i want to cut for another month

  108. 4 weeks ago
    Anonymous

    Does looking at pictures or videos of hot naked girls before and during a workout boost test/gains?

    • 4 weeks ago
      Anonymous

      Only if it gives you a hard on.

  109. 4 weeks ago
    Anonymous

    You think I can join these two workouts in one? I'm scared for my shoulder joints. What should I edit to make that into one workout session?

    • 4 weeks ago
      Anonymous

      Sorry for double post
      Just don't pay attention the number of reps per set, I'm supposed to change it depending on the progression and the number I'm able to do.

    • 4 weeks ago
      Anonymous

      you can try but your cardio will probably stop you also nice digits

  110. 4 weeks ago
    Anonymous

    Should my work sets for deadlift be done using a mixed grip?

    • 3 weeks ago
      Anonymous

      If your grip is a limiting factor for you, then yes. Chalk first, then mixed/hook grip, then straps.

  111. 4 weeks ago
    Anonymous

    What ass muscle did I pull?
    >pain in left butt cheek when sitting down
    >pain when standing up
    >pain when arching back
    >no pain while squating
    >no pain while sitting or standing

  112. 4 weeks ago
    Anonymous

    Why is it impossible for me to get side delt DOMS? I swear I'm doing my lateral raises with the best possible form.

    • 3 weeks ago
      Anonymous

      ok and?
      are you doing enough volume and intensity?
      also look up john meadows' delt training and do the partial lat raises as a pre exhaust

      Why do people arch when benching?

      less rom better leverage (if you go really high) and it gives you stability to push from and a bit of safety

  113. 3 weeks ago
    Anonymous

    Why do I feel almost like crying after some hard sets? I finish them then get overwhelmed, think about how I'm going to have to do that hard lift again even harder next time. Maybe it's the coffee.

    • 3 weeks ago
      Anonymous

      just think about how badass you are for doing it

  114. 3 weeks ago
    Anonymous

    top is now bottom is about 3 months ago

    I've been continually lifting and eating, but no noticble gains in terms of size or lifts? How can I get bigger muscles?

    • 3 weeks ago
      Anonymous

      lower reps at higher weight

    • 3 weeks ago
      Anonymous

      Sounds like a programming issue, look into what you're doing in the gym

  115. 3 weeks ago
    Anonymous

    WHY AM I CONSTANTLY hungry after starting to lift? Before I ate like 2 times per day, now I am eating all the time.

    I only spend 1h 3x week at the gym

    • 3 weeks ago
      Anonymous

      drink more water

      • 3 weeks ago
        Anonymous

        ahh thanks. have actually been bad at drinking water

        • 3 weeks ago
          Anonymous

          yeah, specifically be sure to have something with electrolytes after you exercise (gatorade) and drink a lot more water during the day. get one of those glass restaurant bottles, fill it with cold water, drink out of it. your appetite will reduce, since what you're feeling more often than hunger is dehydration

  116. 3 weeks ago
    Anonymous

    Why do people arch when benching?

    • 3 weeks ago
      Anonymous

      The angle helps with the lever arms. Kinda like you could do a bodyweight dip far sooner than you could bench your own bodyweight.

  117. 3 weeks ago
    Anonymous

    Working out since 3 months. Starting a Upper/Lower Body Split routine for hypertrophy with some light running (30-40mins) for cardiovascular health on off days.
    Should I plan an off day after each workout day, or can I follow up each workouts?

    Upper/Lower/Run/Upper/Lower/Run/
    or
    Upper/Run/Lower/Run/Upper/Run/Lower ?

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