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Can I fully replace back squats with zercher squats or BSS?

  1. 1 month ago
    Anonymous

    If I’m doing PPL do I really need a rest day? The muscles get rested just from the rotation of muscle groups

    • 1 month ago
      Anonymous

      probably best to have at least one full day of rest so you don't accumulate too much fatigue, might be able to throw in another day for more arm or abs volume though

    • 1 month ago
      Anonymous

      Yeah you do.
      I did PPL non stop for a couple of months and I fucking hated it by the end. Take a day off.

    • 4 weeks ago
      Anonymous

      Scooby recommends a rest day. Take that for what you will https://scoobyswork.shop/intermediate-workout-plan/

  2. 1 month ago
    Anonymous

    Zerchers are a circus act, you can't overload them like squats. BSS are a quad and glute exercise, they require a lot of balance to the point that it limits the weight that you can add.

    • 1 month ago
      Anonymous

      I'm gonna start training judo so I want to avoid back squats since they sometimes make my lower back feel funny
      I feel like the balance component of BSS could help
      Should I just go higher reps / lower weight back squat?

      • 1 month ago
        Anonymous

        >lower back feel funny
        Learn to brace, learn to auto-regulate, stop trying to add 5lbs a workout like Rippetard.
        I think squats are king for athletes, but they don't have to be done to failure or as maxes.
        Low reps, low weight, fast reps, many sets.
        As for secondary exercises, I think high rep leg press and good mornings are great builders. Just make sure to take your time learning the correct technique with good mornings. Maybe do 5 sets of 10 on those, just get a good pump and feel them work the correct muscles, this is bodybuilding to build up your squat and deadlift.

    • 1 month ago
      Anonymous

      zerchers can't be overloaded to the same degree as back squats, but you can still build leg strength with them, it'll just be slower, but you'll also be building core and back with them

      • 1 month ago
        Anonymous

        the back is the limiting factor. do you squat for back strength? I don't.
        I want big legs I do leg press, squats and good mornings.
        I want big back I do lat pulls, rows and deadlifts.

        • 1 month ago
          Anonymous

          It depends on your sport, or situation. They're probably never the optimal exercise for a situation, but I think focusing on optimal is what causes a lot of people to burn out or enjoy working out less over time. I think they're fine as a supplemental exercise if you wanna work em in, it's unlikely to halt your progress.

          I don't think they're a good replacement for back squat though unless you have a really good reason.

          • 1 month ago
            Anonymous

            If it's done for fun then it should be programmed that way.
            In the sense that you gotta do the shit that will have the most impact on your performance first and if you still want to fuck around at the end of your training, spend 10 minutes doing whatever. Just 10 minutes though, you gotta put a time limit so you don't fuck up your recovery too much.
            If you are not an athlete and just want to fuck around in the gym regardless, then just know that are better ways to get stronger and bigger.

            • 1 month ago
              Anonymous

              OP here, not the other guy
              I just wanna jim so I guess I'll try both zerchers and

              >lower back feel funny
              Learn to brace, learn to auto-regulate, stop trying to add 5lbs a workout like Rippetard.
              I think squats are king for athletes, but they don't have to be done to failure or as maxes.
              Low reps, low weight, fast reps, many sets.
              As for secondary exercises, I think high rep leg press and good mornings are great builders. Just make sure to take your time learning the correct technique with good mornings. Maybe do 5 sets of 10 on those, just get a good pump and feel them work the correct muscles, this is bodybuilding to build up your squat and deadlift.

              reps for back squat

  3. 1 month ago
    Anonymous

    I've been doing body recomp for the past few months with the following routine

    >weight lifting 30-45 min every other day
    >8k - 10k steps/day for cardio
    >2000 calories
    >shitton of protein

    want to bulk now that we're moving into Fall. Is it fine to make the following very minimal changes?

    >weightlifting 30-45 min, emphasizing weekly low rep increases
    >stairmaster every other day for cardio, still hitting 8k - 10k steps
    >2250 calories
    >shitton of protein

    Or too much cardio/not enough weights?

    • 1 month ago
      Anonymous

      >wants to bulk
      >ups the cardio
      >lowers the volume
      You're messing up anon. Stop thinking about having abs year round if you're trying to get bigger and stronger.
      When you bulk, the goal is a caloric surplus. If you increase the cardio then you end up in caloric maintenance again.
      Protein is overrated when bulking, it keeps you full so you can't eat more. Increase the carbs and you can also pull back a bit on the protein since carbs are protein sparing.
      As far the training, start your main lifts with low reps and then do higher reps, you don't really have to choose between the two. This also just works better in the long term.

      • 4 weeks ago
        Anonymous

        >carbs are protein sparing.
        What the fuck do this means

    • 1 month ago
      Anonymous

      are you following a program? 30-45 minutes of lifting 3-4 times a week is very little, relatively speaking

      • 1 month ago
        Anonymous

        >wants to bulk
        >ups the cardio
        >lowers the volume
        You're messing up anon. Stop thinking about having abs year round if you're trying to get bigger and stronger.
        When you bulk, the goal is a caloric surplus. If you increase the cardio then you end up in caloric maintenance again.
        Protein is overrated when bulking, it keeps you full so you can't eat more. Increase the carbs and you can also pull back a bit on the protein since carbs are protein sparing.
        As far the training, start your main lifts with low reps and then do higher reps, you don't really have to choose between the two. This also just works better in the long term.

        Good advice, thanks guys. I'm too lazy, would rather do more cardio than just a real leg day.

      • 4 weeks ago
        Anonymous

        is it really considered little? I started weight lifting and do this.

    • 4 weeks ago
      Anonymous

      eat more gay
      also do sprints, youve gotta go faster than others to outrun others

  4. 1 month ago
    Anonymous

    Where are some websites that have good research on food? I normally scrounge around in google to compare articles and studies to find consistencies, but sometimes I have trouble finding good legitimate sources and citations

    • 1 month ago
      Anonymous

      cronometer.com
      Stan Efferding on youtube
      Ray Peat on youtube

    • 1 month ago
      Anonymous

      >Where are some websites that have good research on food?

      In what regard? For general diet info a calorie counter or the nutrition facts should be good enough. As far as studies and shit, it depends on what you're looking for. It's probably easier to google for what you're specifically looking for than asking people here.

  5. 1 month ago
    Anonymous

    best vitamin supplements? currently taking zinc, vitamin d, vitamin b6 and omega 3.

    • 1 month ago
      Anonymous

      Want to just tell you blindly that X is good for you or do you actually want to take care of possible deficiencies?
      Log your diet on cronometer.com and get blood work done, that should tell you all you need to know.
      Or just throw away your money, your choice.

      • 4 weeks ago
        Anonymous

        You can't get all nutrients by food alone. Some nutrients have to be supplemented.

        like the other anon said, there's no point in taking supplements unless you are deficient. Your body won't do better if you have an excess of any nutrient, it will only do worse if you don't have enough of something. I take vitamin D here and there because my job keeps me inside most days and I was borderline deficient on a blood test.

        Sunlight isn't giving you nearly enough vitamin D on it's own. Even for those who dont live in Scandinavian countries that still doesn't even take into account you have to be outside all day to get an appreciable amount of vitamin D and that just isn't feasible for the vast majority of people. Vitamin b12 is also commonly supplemented as no one will find eating dirt appetizing

        • 4 weeks ago
          Anonymous

          >Sunlight isn't giving you nearly enough vitamin D on it's own
          no shit retard but not everyone is giving head to a jug of whole milk and a fish corpse. Christ think between the lines, not everyone needs supplements. Unnecessary to supplement unless you're are deficient. Don't encourage people to waste their money on pill pushers.

          • 4 weeks ago
            Anonymous

            >no shit
            >also not everyone is chugging on whole milk and fish and also also you dont need unnecessary supplements
            Make up your mind. Do you need it or not? We're not talking about stupid bullshit like collagen pills or glorified herbal supplements; the supplements in question are ones that give essential nutrients. It's important to make that distinction and just as important to get enough of said vitamins and nutrients

            • 4 weeks ago
              Anonymous

              most people get enough vitamin D through other sources, and yes that includes the sun. Getting extra vitamin D through pills when you're fine is just wasting money.

    • 1 month ago
      Anonymous

      like the other anon said, there's no point in taking supplements unless you are deficient. Your body won't do better if you have an excess of any nutrient, it will only do worse if you don't have enough of something. I take vitamin D here and there because my job keeps me inside most days and I was borderline deficient on a blood test.

  6. 1 month ago
    Anonymous

    I've been following stronglifts and I'm making progress, I just wish it were a little faster.

    Is lifting 3x/week and 3 exercises a day really optimal?

    I could improve my diet so that's obviously a factor I just would spend more time at the gym if it were the right thing to do.

    • 1 month ago
      Anonymous

      There are 3 parts of weightlifting

      >Lifting itself
      >Diet
      >Rest

      Take one out and you won't get progress. Rest is when your muscles actually repair and become larger than before. Don't be impatient.

    • 1 month ago
      Anonymous

      Optimal changes from person to person and from time to time, don't let it bother you.
      As long as you're making progress, please keep doing what you're doing. Only change things when you stall.
      As far as the diet yeah go ahead and improve that, but if you're eating a lot of fast food for example and you cut that out, make sure to keep carbs and sodium up or your performance will suffer.
      Just change things slowly and one at a time.

    • 1 month ago
      Anonymous

      Stronglifts/SS is as fast as it gets. These programs literally are set up to sacrifice everything in favor of speed. It only gets slower from here so rid yourself of this type of thinking because if you don't you are setting yourself up for a nasty surprise. Most people only increase the weight once every two weeks sometimes even a month if they do a hypertrophy focused routine. Remember trying to go faster would just mean crashing and burning. Patience is a virtue for a reason.

  7. 1 month ago
    Anonymous

    what full body exercises can i do with dumbbells everything online recommends 10 different exercises per muscle group.

    • 1 month ago
      Anonymous

      clean and press

  8. 1 month ago
    Anonymous

    can I get a quick rundown on bulking and cutting? I used to be 280lbs and now I'm 180ish, skinnyfat, and I want to start lifting 5x5 and see where I get with a year of that. should I be eating at a calorie surplus the entire time? I'm not trying to lose weight I just want a body that's toight like a nun

    • 1 month ago
      Anonymous

      Go for a body recomp, it's good for skinnyfat. Eat slightly below your maintenance with progress overload

      • 1 month ago
        Anonymous

        If you’re not a bodybuilder you don’t need to worry about bulking or cutting. Eat at a surplus and you’ll have an easier time gaining weight. If you’re training regularly and eating the right foods (meaning: getting enough protein) most of that weight will be muscle. Simple as.

        Bulking is unnecessary. Cutting is only necessary if you are above 18% bodyfat. There you go, all you need to know.

        if I don't mind gaining weight should I just go for a calorie surplus? literally just trying to put on muscle to get rid of fat, couldn't care less if I end up at 200 or 220 as long as I'm toight

        • 1 month ago
          Anonymous

          >put on muscle to get rid of fat
          that's the body recomp. You can only really lose fat in a deficit, and can gain some muscle with protein and training. If you're in surplus you'll gain muscle a lot faster but body fat % will increase at least a little.

          • 1 month ago
            Anonymous

            also I'm 6'1 so I personally feel like I'm entering lanklet territory if I lose much weight. if I bulk then cut instead of body recomp, will I end up looking like sam hyde?

            • 1 month ago
              Anonymous

              motherfucker you need to cut hard....

              • 1 month ago
                Anonymous

                fugg

    • 1 month ago
      Anonymous

      If you’re not a bodybuilder you don’t need to worry about bulking or cutting. Eat at a surplus and you’ll have an easier time gaining weight. If you’re training regularly and eating the right foods (meaning: getting enough protein) most of that weight will be muscle. Simple as.

    • 1 month ago
      Anonymous

      Bulking is unnecessary. Cutting is only necessary if you are above 18% bodyfat. There you go, all you need to know.

      • 1 month ago
        Anonymous

        If you’re not a bodybuilder you don’t need to worry about bulking or cutting. Eat at a surplus and you’ll have an easier time gaining weight. If you’re training regularly and eating the right foods (meaning: getting enough protein) most of that weight will be muscle. Simple as.

        Go for a body recomp, it's good for skinnyfat. Eat slightly below your maintenance with progress overload

        this is why being a skinnyfat is a curse
        everyone thinks their approach is right
        while fat people just cut and skinny people just eat
        us skinnyfat are fucked

  9. 1 month ago
    Anonymous

    If my hips shift to one side on the way up from a squat, which is the side that needs fixing

    • 1 month ago
      Anonymous

      The side they shift away from is probably the side that needs fixing

  10. 1 month ago
    Anonymous

    I'm 245 and 6'1" right now. Basically your regular fat guy. How can I best use the fat stores to build up muscle? What exercises and diets are the best for cutting and using fat for muscle-building?

    I know -500 on TDEE and then protein, but what else can I do?

  11. 1 month ago
    Anonymous

    What do you guys think about Boring but Big as an intermediate beginner routine?

    Im coming from 6 months SL after that 10 months of nsuns lp
    Looking to build mass as the last 4 months ive been cutting a bit

  12. 1 month ago
    Anonymous

    Hey /fit
    Short question: can frequent wrist curls widen the wrist tendons too or it's only use for forearms
    t.wristlet

  13. 1 month ago
    Anonymous

    >ordered pb2
    >exp date was in march this year
    >was unopened and sealed
    This shit still okay? I have no idea how its supposed to smell, smells of peanutbutter but a tad weird?

  14. 1 month ago
    Anonymous

    so im a overweight and thnikng of starting to exercize, the sticky recommends SS or 5x5 but i think they are too short. Thinking of doing a dumbell routine that looks like this

    >A
    Dumbell bench press 3x10
    Decline dumbell bench press 3x10
    Inclined dumbell bench press 3x10
    Dumbell fly 3x10
    Dumbell front press 3x10
    Lateral raise 3x10
    Front raises 3x10

    >B
    Pullups 3x3
    Inclined row 3x10
    Dumbell curls 3x10
    Dumbell rows 3x10
    Upright row 3x10
    Dips 3x10
    Farmers carry
    Reverse fly 3x10

    >C
    Bulgarian Split squat 3x10
    Goblet squat 3x10
    Reverse lunge 3x10
    Side lunge 3x10
    Shoulder press 3x10
    Deadlift
    Pull up 3x3

    4 times a week with something like ACAB or BACA

  15. 1 month ago
    Anonymous

    is oly lifting even worth it tbh? I wanna compete in crossfit eventually

    • 1 month ago
      Anonymous

      as someone with an oly exgf fuck yeah it is

  16. 1 month ago
    Anonymous

    How can I barbarianmaxx?
    I want to eat a natural diet and become skilled at killing people with my bare hands so I can LARP as Conan in my backyard and the woods.

  17. 1 month ago
    Anonymous

    I'm trying to create a fullbody 3x routine but living at a hotel with a very bad gym (3rd world country) is making it even more difficult.

    Can I split rows and bench? So for example:

    Workout A
    Bench Press 3x6-8
    Shoulder Press + Lat Pulldown 3x10-12
    Skullcrushers + Hammercurl 3x12-15
    Lateral Raises + neck curls 3x15-20
    Squat 3 x 6-8

    Workout B
    Row 3x6-8
    Shoulder Press + Lat Pulldown 3x10-12
    Skullcrushers + Hammercurl 3x12-15
    Lateral Raises 3x12-15
    Romanian Deadlift 3x8-12

    • 1 month ago
      Anonymous

      if you are set on free weights do your thing but i thought the real chad routine for 3rd worlders with no gym was calisthenics

  18. 1 month ago
    Anonymous

    can someone suggest me some bodyweight exercises that focuses on the forearms? anything other than farmers walk or curls?

    • 1 month ago
      Anonymous

      hangs, monkey bars. if you can find really wide grip stuff it will work better. doing pullups off of things where you have to wrap your whole hand around it flat can be brutal.

  19. 1 month ago
    Anonymous

    Taking prescribed Ritalin for ADHD (and to lose weight), yes or no?

    Also is it normal for Ritalin to make you really need a shit?

  20. 1 month ago
    Anonymous

    What's a good routine with an ab wheel?

    • 4 weeks ago
      Anonymous

      I'd love to know about this as well. I'm doing greyskull lp and wanna incorporate some ab wheel workouts, during rest days preferably

  21. 1 month ago
    Anonymous

    can i do 2 strength days
    rest
    2 hypertrophy days

    with just a barbell and weights?

    • 1 month ago
      Anonymous

      Yes, you can. You'll be retarded and not make any significant progress but you'll be better than couch potatoes for sure.

      Taking prescribed Ritalin for ADHD (and to lose weight), yes or no?

      Also is it normal for Ritalin to make you really need a shit?

      >medication for ADHD
      Just focus bro phfttt!

      can someone suggest me some bodyweight exercises that focuses on the forearms? anything other than farmers walk or curls?

      Dead hangs. Start with 30 seconds and work your way up.

      Hey /fit
      Short question: can frequent wrist curls widen the wrist tendons too or it's only use for forearms
      t.wristlet

      You can't 'widen the wrist anon. You can at most work on your forarms and get them to compliment your bicep/tricep. Stop falling for the meme

      • 1 month ago
        Anonymous

        >You'll be retarded and not make any significant progress
        that bad huh?
        what if i do 4 days split just hypertrophy?

        • 1 month ago
          Anonymous

          Jeez man just make up a goal and decide what YOU want. Is it strength, is it hypertrophy? Is it endurance? Is it stamina? Or a 100 hundred other things...You choose a program that fits your needs and no blindly follow what anime board trends this week. Plus you have to choose one, commit the fuck into it for at least 12-14 weeks for the progress to begin showing. So, instead of asking random retards like me if a vague custom program of yours is 'good', do some self analysis.

          • 1 month ago
            Anonymous

            thats my problem anon
            there are thousands of programs
            but all i want is a barbell programm
            hypertrophy focused

            • 1 month ago
              Anonymous

              Hmm..I'll suggest Brandon Campbell's PHUL program. Start with this, commit for 3-4 months and if you still don't like what your body turns into, you can move onto more complex programs.

              • 1 month ago
                Anonymous

                sidenote: don't fidget if you see machines your gym doesn't have or barbells you want to avoid, type in the exercise name in google and do an alternative that hits the same muscle group.

              • 1 month ago
                Anonymous

                i managed to get phul to barbell only
                but thats exactly the 2 days strength 2 days hypertrophy kind of program that will make not look like i want to
                i was eyeing boring but big

    • 1 month ago
      Anonymous

      Don't listen to the retard alternating strength and hypertrophy days is one of the most common forms or periodization. It's what most people do after LP as run out.

      • 1 month ago
        Anonymous

        thank you anon
        i should be eating in a surplus for that then i assume?

        • 1 month ago
          Anonymous

          It doesn't matter. Always do what is most appropriate for your body composition. Just keep in mind that progress will be slower when trying to lose weight, so don't freak out.

          • 1 month ago
            Anonymous

            gotcha thanks!

  22. 1 month ago
    Anonymous

    Redpill me on zercher deadlifts

  23. 1 month ago
    Anonymous

    >bought ground beef with pork
    >throw it in the fridge
    >forget about it until today
    >date of expiration: 30th of August
    Wanted to make some patties for easy frying... Do I still use it?

    • 1 month ago
      Anonymous

      just eat it you dumb gay. that shit is a guess based on the absolute most unlikely scenario of your food spoiling. i swear just do a sniff test and stop letting nonsentient printed text do your thinking for you

    • 1 month ago
      Anonymous

      If it smells funky, sweet throw it away

    • 4 weeks ago
      Anonymous

      I ate stinky meat before. Ate 2 patties, threw the rest away. I was fine.

    • 4 weeks ago
      Anonymous

      ANON PLS RESPOND ARE YOU OK?

  24. 1 month ago
    Anonymous

    Do cyclists get massive legs from cycling, or do they build massive legs to become better at cycling?

    • 1 month ago
      Anonymous

      cyclists get big legs from cycling and squatting/weight training isnt a major part of their training. they wont get like 'bodybuilder' huge though. they look very proportional on a moderately muscled body though so thats a plus.

    • 4 weeks ago
      Anonymous

      It's not that the cycling is magic it's just that their thighs are the sole thing being worked for hours almost every day and all their training/recovery/nutrition is going to building that. Then you factor in how pedaling is pushing against resistance and that's how they get the size. Bodybuilders get bigger legs in a fraction of the time spent, of course they're not as endurant.

      It's the same shit with rock climbers. A bodybuilder will spend like 20 minutes max on forearms a week while a 120lb climber will be working it for over 10 hours and not even really mog them once you actually take measurements.

  25. 1 month ago
    Anonymous

    I’ve been following stronglifts for a while but i’ve been using a smith machine for squats which is apparently not something i was supposed to do. I’m at 45kgs, how much should i deload for freeform?

    • 1 month ago
      Anonymous

      Maybe take like 10Kg off see how you're doing, start with the bar work you way up in 10Kg

  26. 1 month ago
    Anonymous

    ima just do machine sets/reps with a barbell ok

    • 1 month ago
      Anonymous

      fine

  27. 1 month ago
    Anonymous

    reverse grip bench press???

  28. 1 month ago
    Anonymous

    would a UL split 4 days a week be a good start for someone thats been sedentary for the last 4 years?
    im doing it at home so i have a few kettlebells and dumbbells for weight.
    something like:
    upper: TGU,pullups,dips/pushups,OHP with db,leg raises everything done to or near failure.
    lower:bulgarian split squat,goblet squat,kb swings
    this on top of daily core work i do for my shit posture. and then some kind of cardio on my "off" days.

    • 1 month ago
      Anonymous

      oh i forgot to add glute bridges to lower day

  29. 1 month ago
    Anonymous

    Still have some belly fat but i have a hard, strong core. Should I keep cutting or just start bulking

  30. 1 month ago
    Anonymous

    Will taking caffeine before cardio have the same benefits as a weightlifting workout.

    • 1 month ago
      Anonymous

      Yes

      • 1 month ago
        Anonymous

        Freaking sweet.

    • 4 weeks ago
      Anonymous

      you will get diarrhea mid-way thru your run

  31. 1 month ago
    Anonymous

    Is getting a majority of my carbs from oats bad? Theyre dirt cheap and super versatile taste wise, i just.love them. I sometimes get the farts but i assume thats from the fiber if even related to oats at all. I currently eat like 60-70g a day but i want to up it big time.
    Also currently looking for a way to do dips at home, dont have stable.enough chairs, any recommendations? Should i just buy a pair of dip bars?

  32. 1 month ago
    Anonymous

    i went to sleep 100% fine but woke up after 6h with left lower back pain and its hard to move
    anything i can do to make it better?

  33. 1 month ago
    Anonymous

    will my shoulders explode on 2 day torso/legs+arms split 4 to 6 days a week?

    • 1 month ago
      Anonymous

      Only one way to find out

  34. 1 month ago
    Anonymous

    is squintmaxxing legit

  35. 4 weeks ago
    Anonymous

    i ALWAYS fart when i squat even if i dont eat hours before
    why

  36. 4 weeks ago
    Anonymous

    can you recommend me a bodybuilding split that is not six days per week laundry list of exercises?

    • 4 weeks ago
      Anonymous

      nsuns

  37. 4 weeks ago
    Anonymous

    I tried to work out yesterday and I felt shaky for like an hour after, any idea what causes this ?

    • 4 weeks ago
      Anonymous

      used to have this from time to time, for me it was that i went too hard and i hadnt rested/slept enough and eating too little.

      • 4 weeks ago
        Anonymous

        Yeah that sounds about right

  38. 4 weeks ago
    Anonymous

    how to improve my immunity system? I got sick second time this month and I bet that's because I got out of the gym while being sweaty. if nothing changes, I'll spend more time being sick than going to the gym. And it wasn't even cold, it's summer for fucks sake and I was wearing a beanie and a long sleeve

    • 4 weeks ago
      Anonymous

      Vitamin C, D, Q10, eleuthero ginseng, ginger, horseradish

    • 4 weeks ago
      Anonymous

      Sorry bro, you have VAIDS, no refunds

  39. 4 weeks ago
    Anonymous

    Squats are gay.

  40. 4 weeks ago
    Anonymous

    >6 treadmills lined up with nobody on them.

    >I pick treadmill #1.

    >Varbie comes in and picks treadmill #2, right next to me, instead of #3, etc.

    What does this mean?

    • 4 weeks ago
      Anonymous

      she wants to dom your twink ass

      • 4 weeks ago
        Anonymous
    • 4 weeks ago
      Anonymous

      Realistically she wants to look at the numbers on your screen to determine how hard she's mogged you.
      I've been in this scenario before and ended up running harder and longer than I ever have before in my life to not get mogged by a girl.

    • 4 weeks ago
      Anonymous

      she wants to dom your twink ass

      Realistically she wants to look at the numbers on your screen to determine how hard she's mogged you.
      I've been in this scenario before and ended up running harder and longer than I ever have before in my life to not get mogged by a girl.

      lmao, based varbies making your dyel ass put the work in. you should be grateful these high t women exist and would waste their time on you

  41. 4 weeks ago
    Anonymous

    Great chest exercises? Ive got man boobs and i want to make them not appear as man boobs. Im already working on diet

    • 4 weeks ago
      Anonymous

      Get your bench up, keep sodium and carbs up because these store water in the muscle and make you look full instead of deflated (man boobs).

      I tried to work out yesterday and I felt shaky for like an hour after, any idea what causes this ?

      Cramps, dizziness and shakiness could be from dehydration. In the summer we sweat a lot and most people think we need to drink more water, while completely forgetting about the electrolytes we lose. Sodium, calcium, potassium, magnesium, sodium and sodium. Oh and sodium.

      reverse grip bench press???

      Do it with safeties set correctly, it's just another variation.

      What do you guys think about Boring but Big as an intermediate beginner routine?

      Im coming from 6 months SL after that 10 months of nsuns lp
      Looking to build mass as the last 4 months ive been cutting a bit

      It's good. I like doing the main lifts for the 5/3/1 sets and then do variations for the BBB sets, like good mornings instead of deadlifts and leg press instead of squats. That way recovery is a bit better and I need that since life's been busy.
      Make sure to eat well.

      • 4 weeks ago
        Anonymous

        Aside from bench? I just want some add ons to do when im not following my program on an off day to chill

        • 4 weeks ago
          Anonymous

          Rest is important, don't be impatient.

      • 4 weeks ago
        Anonymous

        >Make sure to eat well.
        Cheers i was about to start bulking with BBB

  42. 4 weeks ago
    Anonymous

    is anything over 3 sets per exercise "junk" volume? or is it something that's not worth the effort because you get negligible gain?

    • 4 weeks ago
      Anonymous

      Without percentages, purpose and frequency nobody can give you a serious answer.

    • 4 weeks ago
      Anonymous

      No everything has its uses as long as it fits into the larger picture.
      Example: The 5 sets of bench you do in Stronglifts are amazing to drive progress until they don't and it just stops working. The same 5x5 however would still be great on a volume day in different program even with your new proficiency.

    • 4 weeks ago
      Anonymous

      No that's not even close to enough volume. That's old muscle magazine shit. 3 sets might be good for strength work because there's no reason to do set after set of maximum effort strength lifts but maximum hypertrophy is in the high volume ranges of 20 sets a week and even more is shown to give more gains.

      Legit the reason everyone gets stuck with a sub 2pl8 bench on SS is because every other week your chest volume is that 3x5 bench, done only once that entire week. Keep the 3x5 for your LP but the accessories need to go up to 4-6 sets.

  43. 4 weeks ago
    Anonymous

    I'd like to train my flexibility. But what's a "good enough" warm up especially for legs.
    I ask this cause I live in an apartment and would like to train this without having to warm up like crazy mf and do a shit ton of noise.

    • 4 weeks ago
      Anonymous

      Im on last stage SS. My bench stalled. My press is still moving up. Should i wait with changing program or assistance stuff? Maybe a bigger press will help and must be patient.

      What kind of flexibility you talking about? The sun salutation is a good stretch, some pro fighters do it.

  44. 4 weeks ago
    Anonymous

    Where tf can i getbno questions asked online international delivery trt no doctor I see will even discuss the subject and private clinics cost an arm and a leg

  45. 4 weeks ago
    Anonymous

    Can I do just front squats for legs? I have terrible back pain and anything else makes me wince.

    • 4 weeks ago
      PeacePipe

      Yes.

  46. 4 weeks ago
    Anonymous

    How heavy should weights be for high volume routines? I've started bulking and I'm trying to gain mass over anything else.

    • 4 weeks ago
      Anonymous

      Just do whatever you want to do. There are no strict rules but don't complain that your (weight) progress is slow.

    • 4 weeks ago
      PeacePipe

      Whatever gets you to muscle failure in your set rep range.

      • 4 weeks ago
        Anonymous

        I'm already doing that, kind of
        My sets fatigue me by the 10th-12th rep, but I feel like I'm not gaining any more mass so I'm wondering whether I should go for slightly lighter weights or just surplusmaxx

        • 4 weeks ago
          Anonymous

          >does 10-12 reps
          >WANTS TO GO EVEN LIGHTER
          Dude, leave the pink dumbbells for the women. As long as you are close to failure and don't do a stupid amount of sets/exercises you will grow.

          • 4 weeks ago
            Anonymous

            I frequently can only do 6 or 7 reps in my last set. Am I using too much weight?

            • 4 weeks ago
              Anonymous

              No. It depends.

              Easy there, ferocious tiger. I just kept hearing about low intensity and high volume and frequency approaches being the way to gain mass as a natty.

              I'm not gonna stop you. If it works, it works. But one has to ask themself where the madness should stop and for compound movements 12 reps sounds pretty good. Like how do you even escalate from there? 16 reps for 4 sets? 20 reps? If it sounds stupid it probably is stupid.

              • 4 weeks ago
                Anonymous

                You could very well be right. I only started the high volume routine around march to april this year. Prior to that I did heavy as fuck weights with miniscule reps and sets with long rests, and it didn't give me the gains I looked for

          • 4 weeks ago
            Anonymous

            Easy there, ferocious tiger. I just kept hearing about low intensity and high volume and frequency approaches being the way to gain mass as a natty.

  47. 4 weeks ago
    Anonymous

    I have food poisoning symptoms a couple times a week. Sulfur burps, diarrhea etc.
    I have tried cutting things out of my diet like Hispanice, sauces, etc but I get it even only eating steamed vegetables for a day to test.

    • 4 weeks ago
      Anonymous

      >Sulfur burps, diarrhea
      sounds like giardiasis not food poisoning
      don't go to whatever restaurant you did because giardia spreads by fecal contamination

  48. 4 weeks ago
    Anonymous

    I got a hip problem and need from /fitlit/ to tell me what it could be.
    To me it seems a little paradoxical since i always hear about people getting hip pain when squatting.
    Thats the only time my hip doesn't hurt.
    Ive taken 2 weeks off of lower body work and it hurts.
    I do stretches it hurts.
    I try and foam roll the hell out of the it band, still hurts.
    Then i squat and it goes away for about 12 hours.
    It will come back and the pain will peak about 2 days after then get better and better till its just a low grade mild discomfort.

  49. 4 weeks ago
    Anonymous

    What is going on with protein powder? Why can I only find overpriced strawberry / vanilla flavor?

  50. 4 weeks ago
    Anonymous

    Is walking enough of cardio or does it have to be running?

    • 4 weeks ago
      Anonymous

      Anything that raises your pulse over extended periods is enough. Especially if you're really overweight just walking is a pretty good workout on its own.

      • 4 weeks ago
        Anonymous

        How much does it have to raise? Walking isn't that hard anymore, but I like it more than running.

    • 4 weeks ago
      Anonymous

      Walking will burn the same amount of calories per unit distance as running.
      Its just running is way more efficient.
      2 hour walks during a cut are nice since they dont make you super hungry compared to running

  51. 4 weeks ago
    Anonymous

    They put some basic babyweights and a barbell in my appartment building.
    Would it be good for my arm gains if I pump out some curls and tricep stuff 4-5x a week? Or is that too much?

  52. 4 weeks ago
    Anonymous

    Recovering from overstraining my forearm, is it ok to stay on a calorie deficit or should I aim for maintenance to speed up the recovery?

  53. 4 weeks ago
    Anonymous

    TL;DR: How to I find a goal body to work for and optimize for?

    I've been lifting seriously for a year with good programs and consistancy, and while the progress has been great, I feel like it lacks specificity. I don't have a goal body/physique to work towards, and I feel that's an important thing I'm lacking.

    How to I go about finding one? I find it very hard to imagine myself with a specific physique, and whatever fictional characters I think look great, It's hard for me to attach myself to their physique and make it a goal.

    • 4 weeks ago
      Anonymous

      just go to /cbt/ and find a picture you can cum to.

      • 4 weeks ago
        Anonymous

        Good post and the possibly least gay answer you could hope for. Do this.

      • 4 weeks ago
        Anonymous

        I'm not gay for buff dudes though

    • 4 weeks ago
      Anonymous

      Had a similar issue. Decide to chase the body of someone who performs the way I want to. I settled on the physique that would allow me to be obviously muscular but also have great cardio. Something like a running back NFL player or light heavyweight MMA fighter.

      What do you want to perform like?

      If it's just to look good for girls... Brad Pitt fight club

      If you want to be meatier and want a decent powerlifting total... Chris Hemsworth Thor

      etc.

    • 4 weeks ago
      Anonymous

      There are only 2 paths
      >Be lean and weak
      >Be big strong but fat
      You only have to found a balance between those 2

  54. 4 weeks ago
    Anonymous

    How to get big lats?
    I'm currently doing lat pull-downs and cable pullovers

    • 4 weeks ago
      PeacePipe

      Literally just keep doing some form of a pullup exercise and some form of a row and you'll get nice lats.

      • 4 weeks ago
        Anonymous

        Thank you anon

  55. 4 weeks ago
    Anonymous

    Is Arnolds physique from the first Conan film attainable natty?

    It's more natty looking compared to his normal physique. The director wanted him to slim down a bit for the role because when he showed up for filming he had just finished the 1980 Olympia, so he had a bodybuilder physique with more vascularity, but the director wanted something else.

  56. 4 weeks ago
    Anonymous

    how many anons here isolate their forearms?

    • 4 weeks ago
      Anonymous

      i isolate your mothers forearms with cock clean and jerks to failure

  57. 4 weeks ago
    Anonymous

    My bi's and tri's are severely lacking. Could be doing something wrong but I think it's genetics. Think I need to take a full day to train each one just so they can catch up (everything else is progressing without them) but I'm not big enough to stop training everything else.
    What do we think play catch up and isolate or keep things as normal and just be a little lopsided

  58. 4 weeks ago
    Anonymous

    Is it worth doing calisthenics if you are skinny lanklet?
    No matter how many push ups I do I won't get jacked.
    Is gym the only way?

  59. 4 weeks ago
    Anonymous

    For whatever reason, I think wheat is the cause behind my headaches, even migraines, as well as flaky skin (not sure what the exact condition is but I get some red patches and flaky white skin) and a lot of stress in general. I recently took it out of my diet yesterday so it's too early to say but from prior knowledge, eating bread has triggered headaches and sickness on two different occassions a while after eating toast. My flaky skin wasn't nearly as bad today despite only being a day in. It took me so long to figure out but when I did holy shit is it a game changer. Does anyone have an explanation for this or if someone can relate to this issue?

  60. 4 weeks ago
    Anonymous

    Would it be a good idea to get my deadlift to 60-70kg and stop there doing the stronglifts program? I’m deadly scared of damaging my spine but i want to have a good back to stop my backpain at the same time

    • 4 weeks ago
      Anonymous

      I just deadlifted 60kg for the first time today. Not on a program. Just squat, bench, RDL, and maybe barbell rows after or whatever I feel like at the end. First three are the main bit. Three sets of 8. Anyway, I have no pain during or after deadlifts. I did do the first phase of Starting Strength back in 2019, then lockdowns happened. I didn't have pain then either and that is the standard deadlift.

      Anyway, point is I think if you have actual pain and not just stiff or sore muscles, then you're doing something wrong. Make sure you're stretching and warming up. I don't watch his stuff ever usually, but I think Alan Thrall has videos on deadlift form if you're doing conventional.

      • 4 weeks ago
        Anonymous

        Thanks for the answer. I dont get back pain from deadlift, but even walking or standing around for an hour gives me back pain and it gets insufferable at +4 hours. Thats why i want to deadlift. Will check out the videos, thanks.

        https://i.imgur.com/tp8VgZG.jpg

        If you're afraid of hurting your back with Deadlifts, try something else Anon, or stay light with it.

        Back extensions, rows, pullups and basic stretching will also help your back.

        Im 1.86 around 90 kgs, what would be a safe weight for deadlifts that will still work my back well enough?

        • 4 weeks ago
          Anonymous

          >Im 1.86 around 90 kgs
          isnt 60-70kg actual babyweight for your height tho

          • 4 weeks ago
            Anonymous

            I want to be sure to not hurt my back

    • 4 weeks ago
      PeacePipe

      If you're afraid of hurting your back with Deadlifts, try something else Anon, or stay light with it.

      Back extensions, rows, pullups and basic stretching will also help your back.

  61. 4 weeks ago
    Anonymous

    How often are you supposed to increment in PPL? If I did bench press on Monday, does this mean I need to increment on next Monday or the same week?

    • 4 weeks ago
      Anonymous

      No idea what kind of PPL program you are doing, but unless specified otherwise you should increase the weight everytime you are able to do so. Some programs give you a rep goal others are just about feel. I increase the weight everytime I hit the upper end of my rep range on my first set. So if my program says squats 1-3 x 2-5 and I hit 5/3/2 then i go up in weight.

      • 4 weeks ago
        Anonymous

        in your example, if you upped the weight wouldnt that make you unable to stay in your rep range? if you did 2 reps on the last set if you inscrease the weight there is a chance you will only be able to do 1 rep on the last set, no?

        • 4 weeks ago
          Anonymous

          > if you upped the weight wouldnt that make you unable to stay in your rep range
          No because the sets are flexible as well. If I can only do two reps for one set with the new weight then that's still mission accomplished.

          • 4 weeks ago
            Anonymous

            so you would do 1 set with the new weight and if you only do 2 reps you go back down to the old weight for the other 2 reps?

            • 4 weeks ago
              Anonymous

              No, I never go down because I don't miss my reps.

  62. 4 weeks ago
    Anonymous

    How do I "live it"? What do I have to do except lift and eat?

  63. 4 weeks ago
    Anonymous

    i benched 138lbs for 10 last week and this week i upped the weight to 154lbs and did 6reps, according to a one rep max calculator, my one rep max went down by a bit so should i go back to 138?

    • 4 weeks ago
      Anonymous

      You should keep your reps consistent. If you do 10 one week then change to 6, how can you even know if you got stronger? You don't.

      You can mix it up, but not constantly. Stick with one thing for a couple months. Then if you want to focus on something else, change.

  64. 4 weeks ago
    Anonymous

    Just drank a bunch of protein powder and then noticed it said best by June 2021. Am I gonna die?

  65. 4 weeks ago
    Anonymous

    ez bar or regular bar for barbell rows?

    • 4 weeks ago
      Anonymous

      Are you actually retarded? Regular for rows.

      https://i.imgur.com/rJNnDQA.jpg

      How do I "live it"? What do I have to do except lift and eat?

      Don't wear shirts. Eat like a bulldozer. Flex in the mirror constantly. Scream shit. Lift heavy shit.

      Would it be a good idea to get my deadlift to 60-70kg and stop there doing the stronglifts program? I’m deadly scared of damaging my spine but i want to have a good back to stop my backpain at the same time

      Getting a big deadlift fixed my backpain. Look at mark rippetoe how to deadlift video, he's king in learning you. Make video of yourself and post it in /plg for advice. God i love diddlies.

      Is getting a majority of my carbs from oats bad? Theyre dirt cheap and super versatile taste wise, i just.love them. I sometimes get the farts but i assume thats from the fiber if even related to oats at all. I currently eat like 60-70g a day but i want to up it big time.
      Also currently looking for a way to do dips at home, dont have stable.enough chairs, any recommendations? Should i just buy a pair of dip bars?

      Bro i love oats. I eat like 200g a day.

      • 4 weeks ago
        Anonymous

        yes i am retarded, why

  66. 4 weeks ago
    Anonymous

    >2 rice cakes
    >2tbsp (~32g) almond butter
    >1 banana
    >picrel nutrition
    This seems to curb my candy cravings as I'm cleaning up my diet but I'm a little concerned because of the calorie and carb count. Am I over thinking this?

  67. 4 weeks ago
    Anonymous

    If abs are made in the kitchen, what are some ab foods?

    • 4 weeks ago
      Anonymous

      Crab legs

    • 4 weeks ago
      Anonymous
  68. 4 weeks ago
    Anonymous

    how do you guys select nice tshirts?
    they all seem cut like shit and those my size make me look dyel
    worst is that some hide arms completely and are super loose so it looks like i barely lift

  69. 4 weeks ago
    Anonymous

    I work on upper body twice a week

    Bench 3×6
    Rows 3×6
    Barbell curl 3×10

    Then later in the week
    Bench 3×6
    Rows 3×6
    Overhead shoulder press 3×6
    Barbell curl 3×10

    If this enough for upper body? I am trying to build muscle

  70. 4 weeks ago
    Anonymous

    Trained forearms two days ago, can I train them again?

  71. 4 weeks ago
    Anonymous

    I'm looking at starting to lift weights, and it seems like Starting Strength is a good idea, but is it stupid to buy the bench and weights yourself? If so any tips on what to buy or is it all the same shit basically?
    And I already run for exercise, is it wrong to run one day, lift weights the other? I would assume not, but I might be retarded.

    • 4 weeks ago
      Anonymous

      One olympic bar
      Set of plates, ideally olympic plates
      One squat rack
      One bench
      is realistically all you need

    • 4 weeks ago
      Anonymous

      >And I already run for exercise, is it wrong to run one day, lift weights the other?
      No. Mark Rippetoe would of course disagree but you can always reduce the squat to two days and decrease the volume like described in Practical Programming should recovery be an issue.

    • 4 weeks ago
      Anonymous

      >is it stupid to buy the bench and weights yourself?
      No, because you're leveraging sunken cost fallacy in your benefit, and you don't have to deal with the fucking clownshow that is the modern gym.

  72. 4 weeks ago
    Anonymous

    Is this where I can ask about general health?
    My head has been foggy for as long as I can remember. The only thing that seems to work is casually drinking preworkout, but without actually working out under its effects I imagine my heart would just croak one day, and I want to drink it for more than just working out. Ice cold water doesn't compare, unless I were to pour it onto my unclosing eyes. Coffee makes me exhausted. I just want my mind to be clear and focused. Where do I start?

  73. 4 weeks ago
    Anonymous

    I just failed my first bench set because my hamstring cramped up. What the fuck is going on?

    • 4 weeks ago
      Anonymous

      Dehydrated or shit just happens
      >

      [...]

      Hamstrings are absolutely engaged while benching if you're doing it right

      [...]
      In retrospect, what I think was happening was my balance benching was dogshit, and the legs were having to work to stabilise myself and at and awkward position and angle in order to do so.
      Just in case someone else ever asks, helper friend.

      Engaging your legs while benching is a good thing anon

      • 4 weeks ago
        Anonymous

        Engaging legs is good, but using them to entirely support a failing right side is less so.

  74. 4 weeks ago
    Anonymous

    This might be a bit off topic but
    1. At the moment I only have 130lb to work with. If I want to increase strength do I do more sets? or is it just impossible without going up in weight?

    2. How do I get better at my job? I'm doing partial engineer and hvac work but I'm now being taught anything and school is too expensive.

  75. 4 weeks ago
    Anonymous

    How the fuck do i even bench?
    I dont feel anything at all in my chest, only in my arms and shoulders

    • 4 weeks ago
      Anonymous

      Engage your lats before unracking the bar. Make sure the bar is coming down to the lower part of your sternum (a little higher than the solar plexus).
      But the biggest cue that helped me was imagining the Superman shirt rip at the bottom of the lift.

  76. 4 weeks ago
    Anonymous

    How to I build discipline? I am wasting my youth because so can’t seem to get anything done. I either usually can’t just start but sometimes I do and it never lasts or goes to completion. This is true for every last thing in my life. Lifting, cutting, studying, applying to a job, getting laid etc. I’ve done all of these things at different point to great success (lost over 100lbs in a year, went from the bar x8 all lifts to 185/235/415/445, went form broke to no debt $25k saved, currently have a relationship and in classes.) but I can’t seem to just buck down and work on these super basic things all at once or even at all.

    • 4 weeks ago
      Anonymous

      same question

  77. 4 weeks ago
    Anonymous

    is 100 pushups a day program a meme or is it worth doing?
    context: loser neet with a shit body and no access to any equipment or gym

    • 4 weeks ago
      Anonymous

      better than nothing.

  78. 4 weeks ago
    Anonymous

    I recently started to work out,did passive hanging and barely managed to do ~20-30s in two sets. Is 3x60sec a good goal for passive hanging?After that should i switch to active hanging or something else?

  79. 4 weeks ago
    Anonymous

    I see I need to do cardio once in a while I'm 30 yrs old is this really bad?

  80. 4 weeks ago
    Anonymous

    do girls piss really loud in general? one time one of my classmates (female) went to use the restroom while i filled up my water bottle just outside the restroom. i swear it as like she was trying to assert her dominance with her piss stream with how loud it was considering i was far away outside in the hallway

    • 4 weeks ago
      Anonymous

      they can't aim so maybe it all went straight onto the water instead of the side of the bowl I guess.

      Are Sucralose based sweeteners really safe enough to replace normal sugar with?

      no. just eat normal sugar. its fine in small amounts.

  81. 4 weeks ago
    Anonymous

    Are Sucralose based sweeteners really safe enough to replace normal sugar with?

  82. 4 weeks ago
    Anonymous

    What are some good stretches for if your shins feel to tight at the bottom of a squat. If I sit in a low squat even with no bar, I feel like I am going to tip backwards. My shins feel like they are doing a lot of work to keep me from tipping.

  83. 4 weeks ago
    Anonymous

    is there any way to grow lats/back in general with zero equipment? I may have access to a resistant band soon but that's it for the next few months.

  84. 4 weeks ago
    Anonymous

    if woriking out 4 times a week, is it bad if i dont work out the same days every week? like mon-wen-fri-sun and next week mon-tues-thursday-satuday

  85. 4 weeks ago
    Anonymous

    I thought
    I was lean but then my gf called me skinny fat.
    Should I cut she is also IST

  86. 4 weeks ago
    Anonymous

    Im under house arrest
    what are some good resistance bands? I don't wanna accidentally buy some cheap shit that'll fail on me after a few uses

  87. 4 weeks ago
    Anonymous

    What's the best dosage for ashwagandha?

    • 4 weeks ago
      Anonymous

      >What's the best dosage for ashwagandha?
      https://www.iasassessment.com/AutobiographyTR/Experiences/8693df02-1e5c-48e5-841d-37e3bd6e7383/d55aad41-e7a7-41c5-814a-45efd8bebdbd
      >TL;DR
      600–1,000 mg/day

      • 4 weeks ago
        Anonymous

        What's the best dosage for ashwagandha?

        FUCK wrong link HHAHAHAHAAH
        https://examine.com/supplements/ashwagandha/#dosage-information

        • 4 weeks ago
          Anonymous

          >https://examine.com/supplements/ashwagandha/#dosage-information
          Thanks homie

  88. 4 weeks ago
    Anonymous

    The only way I know how to cook rice is with oil. Is there another alternatives without adding oil calories?

    • 4 weeks ago
      Anonymous

      are you fucking dumb? put it in a rice cooker.

      • 4 weeks ago
        Anonymous

        I don't have a rice cooker right now

        • 4 weeks ago
          Anonymous

          Fucking buy one lol they cost 15$ and it's the most used kitchen appliance by a true IST

          • 4 weeks ago
            Anonymous

            >carb cooker
            >the most used kitchen appliance by a true IST

  89. 4 weeks ago
    Anonymous

    I have a pain I'm my inner elbow whenever I bicep curl and it's killing me. There's no outside sign of injury and no other lifts hurt, only bicep curls. What do?

  90. 4 weeks ago
    Anonymous

    powerlifter cope is strong
    >be a fatass and lift 500 pounds rather than looking good and lifting 400 pounds bro
    many such cases, sad!

  91. 4 weeks ago
    Anonymous

    How many different exercises should I have per muscle group?

  92. 4 weeks ago
    Anonymous

    It's normal for one of you nuts to hang lower than the other right

    • 4 weeks ago
      Anonymous

      ye, if it wasnt that way your balls will be crushed

      • 4 weeks ago
        Anonymous

        Ty

  93. 4 weeks ago
    Anonymous

    What happens if I drink 3 scoops of whey (90g of protein) in one shake? Will my body still absorb all the protein?
    I've heard that you have to space out or your protein or it doesn't get absorbed or something

    • 4 weeks ago
      Anonymous

      The protein wont be absorbed

      • 4 weeks ago
        Anonymous

        that's bullshit.

        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
        https://examine.com/articles/how-much-protein-can-you-eat-in-one-sitting/

        Idk how you guys can eat that shit. It has almost none of the ingredients that make bread nutritionally valuable and the simple carbs just get converted to sugar right away. If you are bulking it's not too bad but it's one step away from eating pure sugar tbh

        > It has almost none of the ingredients that make bread nutritionally valuable
        we're talking about the shit that's literally made from water, flour, and yeast, right? What nutrition?

        I can't stop drinking and it's the reason I can never get below 15%bf. My physique is not too bad otherwise, but booze is holding me back. How to fix?

        >I can't stop drinking
        Wrong. You're choosing to continue drinking. Why is that?

        • 4 weeks ago
          Anonymous

          Booze is like steroids for social interacton. I would probably still be a khv without it

          • 4 weeks ago
            Anonymous

            Going to a party once-to-twice a week isn't going to kill your gains. Either you're drinking more than you're letting on or are seriously overdoing it. Getting buzzed is social lubricant, getting drunk is blowing your transmission.

          • 4 weeks ago
            Anonymous

            >feel like a solid 6.5maybe7/10
            >have a few drinks, look into the mirror
            >now 9/10

  94. 4 weeks ago
    Anonymous

    [...]

    In retrospect, what I think was happening was my balance benching was dogshit, and the legs were having to work to stabilise myself and at and awkward position and angle in order to do so.
    Just in case someone else ever asks, helper friend.

  95. 4 weeks ago
    Anonymous

    I feel my lower back when doing squats and deadlifts but it isn't painful and the muscles and hand grip give out way before I start having any discomfort but I'm not sure if it's healthy.
    I know SOME feeling on your lower is normal but I'm not sure when I should be worried.
    Any tips to know when it's an ok amount of lower back strain and when it isn't?

    • 4 weeks ago
      Anonymous

      Would you describe it as stiffness?

      • 4 weeks ago
        Anonymous

        like it's straining or very stiff kinda yea

  96. 4 weeks ago
    Anonymous

    I was DB rowing 35kg for sets of 14-15 so I upped the weight to the next DB which is 40kg. I did 3x10 with that this week. The next DB is 45kg, should I aim to get 14-15 reps again with 40kg before moving onto it?

  97. 4 weeks ago
    Anonymous

    First week back into lifting. I can only bench 1 pl8, i can barely squat 70, and i can OHP 20lbs. Im 240 5'11. This shit aint normal right?

  98. 4 weeks ago
    Anonymous

    [...]

    I use galaxy buds 2 but you could really just find whatever is cheap and buy a bluetooth dongle separate. Theyre basically all the same thing. But if you have a homegym, just buy a subwoofer and blast music

    • 4 weeks ago
      Anonymous

      >just buy a subwoofer and blast music
      I don't live alone, friend. Baby needs her sleep.

      • 4 weeks ago
        Anonymous

        Riiiiight. I like the buds 2 cause they have a cool look to them, you could probably find the 1 for cheaper though. Dongles are like $20-30 so keep that in mind. I previously owned a Creative bluetooth dongle which worked just fine.

  99. 4 weeks ago
    Anonymous

    Tweaking around my leg hypertrophy day. R8/H8/give suggestions on what to add/change

    >back squat 6x3 (speed work)
    >hack squat 3x8-10
    >front squat 3x12-15
    >RDL 3x8-10
    >Good morning 3x12-15
    >standing calf 3x10-15
    >seated calf 3x15-20

  100. 4 weeks ago
    Anonymous

    Alternatives to polyester that don't hold on to BO so strongly?

  101. 4 weeks ago
    Anonymous

    How can I make sure that I don't only progress with the weight at gym but also with a more muscular look?
    So far, I seem to be doing well at the gym for about half a year now, but I don't really look much more muscular. Especially when I'm not flexing, even my arms still look fucking weak.

  102. 4 weeks ago
    Anonymous

    what was my body fat percentage when i was 21

    • 4 weeks ago
      Anonymous

      13

      • 4 weeks ago
        Anonymous

        /Retard

  103. 4 weeks ago
    Anonymous

    >Don't work out
    >No energy all day
    >Work out
    >Tired all day from my workout

    is this just my life now?

  104. 4 weeks ago
    Anonymous

    Is it a dumb idea to join the military at 26? Would either go full retard with infantry or the opposite and something tech related for the skill transfer. Will they teach you programming or cybersecurity if you don't already have skill in those areas?

  105. 4 weeks ago
    Anonymous

    If I’m above 20%bf should I cut? I’m scared of cutting and losing all of my muscle. I’d hate to be in a cut for more than 3-4 months cause I hate restricting my calories and doing cardio. I just want to get big and strong.

  106. 4 weeks ago
    Anonymous

    Ever since I started lifting like a madman again I started drinking a gallon of water a day or more and still feel thirsty as fuck. Someone said I might have the beetus with all the sugar I've been eating lately. Do you morons get really thirsty too? I would crack Link's boipussi open like it was the last bottle of water in the desert.

  107. 4 weeks ago
    Anonymous

    Is it a good idea to do some curls and pulldowns every day if I want good arm gains?

  108. 4 weeks ago
    Anonymous

    ALright so heres my barbell only PHUL workout pls rate weight on monday tuesday 85% on thur firday 65%

    monday
    cg bench 5x5
    bench 5x5
    ohp 3x8
    row 5x5
    curl 3x10

    tuesday
    squat 5x5
    dl 4x5

    thursday
    bench 4x8-12
    row 4x8-12
    ohp 4x8-12
    curl 3x8

    friday
    squat 4x8-12
    dl 4x8-12

    this enough hypertrophy while being on a cut?

    • 4 weeks ago
      Anonymous

      Move OHP to the days you're doing squats and DL. Shoulders get enough work on bench and rows. Would recommend ramp-up sets so you don't stall and burn out vs doing it sets across as the weights get heavier.

      • 4 weeks ago
        Anonymous

        care to explain what ramp up sets are?
        i tried doing ohp on squat/dl days with another routine
        and that shit tired me out a lot
        phul has rows albeit dumbbell on those days so i figured id switch them out for bb rows?

  109. 4 weeks ago
    Anonymous

    If I push my feet down into the floor during benchpress, I actually move backwards. My whole body slides back. Why?

  110. 4 weeks ago
    Anonymous

    Got some kind of back injury. Doctors think lumbar muscle sprain. What should I be doing for rehab?

  111. 4 weeks ago
    Anonymous

    why are there so many africans in olympic running top placings now? I checked the historic results and non africans have reached the same or better finishing times throughout history.

    • 4 weeks ago
      Anonymous

      rly makes u think

  112. 4 weeks ago
    Anonymous

    PHUL Hypertrophy days are kicking my ass, who would've thought doing high reps with less weight is so hard fuark

  113. 4 weeks ago
    Anonymous

    I have started regularly training abs and I've significantly increased the amount of reps I can do on lying leg raises but I reps on crunches and sit ups have pretty much remained stagnant, what the fuck am I doing wrong? At this rate I will be able to rep out more leg raises than crunches in a month

  114. 4 weeks ago
    Anonymous

    is it possible to build muscle with low weight but high reps? im talking baby weight

    • 4 weeks ago
      Anonymous

      Technically yes, but you need to continually increase the weight you're pushing to really see anything. When I was cutting I would do 3x8 on Monday for my compounds, then 3x10 Wednesday, then 3x8 with +5-10lbs on Friday. Doing the same weight at the same reps will get you nowhere and more than 15 reps has diminishing returns. I thought 8-10 was a good sweet spot for strength and hypertrophy.

  115. 4 weeks ago
    Anonymous

    The fitter I get the more lopsided my nipples get. I've been noticing it too on most fit people their nipples aren't symmetrical.

    Am I a schizo? Anyone else notice this? Is it something everyone notices but ignores ar the same time?

  116. 4 weeks ago
    Anonymous

    >did cardio for the first time in a while today
    >30 min on stationary bike
    >7.3 miles
    >Lowest setting
    Is this a good cardio plan or should I do lower time/higher level setting

  117. 4 weeks ago
    Anonymous

    Anyone ever had Costochondritis before? I’ve had it since October last year and have barely been able to hit chest since, getting sick of this

    • 4 weeks ago
      Anonymous

      wats that

    • 4 weeks ago
      Anonymous

      I had it but it went away after one treatment of naproxen. Can't imagine it going on longer it was pretty terrible

      • 4 weeks ago
        Anonymous

        One pill and it went away? I might have to buy some of that

        • 4 weeks ago
          Anonymous

          No one treatment. Big naproxen doses for several days in a row

  118. 4 weeks ago
    Anonymous

    [...]

    >No he doesn't need to cut hard, he needs to be on a surplus the first year of lifting at LEAST so he can gain lean muscle, else he's gonna be fucking skeletor after a cut.
    is the idea that if I bulk first, I'll be burning fat via putting on more muscle and then when I cut I'll actually have something to show? am I even skinnyfat or just fat still?

    • 4 weeks ago
      Anonymous

      >is the idea that if I bulk first, I'll be burning fat via putting on more muscle and then when I cut I'll actually have something to show?

      More or less.

  119. 4 weeks ago
    Anonymous

    Not sure if I can get an answer in this thread, but worh a try:
    I wanna start judo, how can I tell apart a real dojo from a mcdojo?

    • 4 weeks ago
      Anonymous

      If there are active competitors who win regionally/nationally/internationally it's legit. Also if the coach never competed it's shit

  120. 4 weeks ago
    Anonymous

    I bought the wrong creatine,
    it's creatine HCL, not monohydrate
    How many gram creatine HCL should I take daily?

  121. 4 weeks ago
    Anonymous

    Current split is Chest and arms/Back and shoulders/legs am I GMI?

  122. 4 weeks ago
    Anonymous

    Is fit just pol but the racism is replaced with body dysmorphia?

  123. 4 weeks ago
    Anonymous

    anyone has the "guts" physique guy from some cbt thread? He had anime guts as his censor on his face and wore a lifting belt

  124. 4 weeks ago
    Anonymous

    How to get a gf like picrel and a body like picrel?

    • 4 weeks ago
      Anonymous

      Squat bench deadlift
      Be very lean so diet is very key
      Calorie deficit until body fat level is where you want it

      • 4 weeks ago
        Anonymous

        Ok
        Anything for core?
        What percent bf should i aim for? I read an anon here saying he felt like shit when at very low bf incl. bad sleep n shit. I sure hope this body is achievable above that threshold.
        And that's about the body but i really really want an Aya waifu. Any tips for that?

        • 4 weeks ago
          Anonymous

          Abs show at mid teens to low tens % bf depending on development. You have to get single digit bf before it start seriously effecting hormones and mood

    • 4 weeks ago
      Anonymous

      Why does she have anal beads coming out of her head?

  125. 4 weeks ago
    Anonymous

    Is eating a lot of bread bad if it fits my macros? I understand there are better alternatives, I'm asking specifically about hitting macros. I'm not American which I think does matter regarding to anything extra added in the mixture.

    • 4 weeks ago
      Anonymous

      What kind of bread? Wheat? Sourdough? Rye? Toast?

      • 4 weeks ago
        Anonymous
        • 4 weeks ago
          Anonymous

          Idk how you guys can eat that shit. It has almost none of the ingredients that make bread nutritionally valuable and the simple carbs just get converted to sugar right away. If you are bulking it's not too bad but it's one step away from eating pure sugar tbh

        • 4 weeks ago
          Anonymous

          eat whole wheat bread bro

  126. 4 weeks ago
    Anonymous

    My test is 231 ng/dl. I'm not going to make it am I?

  127. 4 weeks ago
    Anonymous

    My gym is small. One benchpress, one squat rack. Lots of other stuff, but only one of those two things.

    I feel nervous benchpressing since it doesn't have any safeties on the sides. I'd like to benchpress in the squat rack since it has the safeties. At what weight level can I do this without people hating me? I benched 40kg the other day. Tried 45kg but was one rep short of a set. It's not a lot, but it was quite heavy for me, and the lack of safeties adds a mental barrier to it in a way since I'm scared of crushing my neck or something. Still, it's not a lot for other people watching, so I feel like people might think "Why's this guy benching baby weight in the rack?" Then again most of my gym is just guys doing dumbbells and cable machine stuff. I'm often able to complete my workout (40 minutes to an hour) without anyone else ever using the rack at all.

    • 4 weeks ago
      Anonymous

      just use the rack bro.
      fuck what others think, you were there first so anyone else wanting to use it just get to quietly wait.

  128. 4 weeks ago
    Anonymous

    does JELQing work?

  129. 4 weeks ago
    Anonymous

    How to buy pl8es for a home gym cheaply? The prices in brick and mortar sports shops are nuts.

  130. 4 weeks ago
    Anonymous

    is upper/lower and arms best 2 day split with focus on arms?

  131. 4 weeks ago
    Anonymous

    is 6 reps too few on a pullup?

  132. 4 weeks ago
    Anonymous

    how many carbs a day should i be eating at 82kg, working out 4x a week, deskjob but relatively active lifestyle still (10km bike a day on weekdays, at least 6k steps a day)? currently eating at what i think is maintenance for me (2700-2800), i get about just under 300g of carbs a day. should i get more? protein is usually 180-200, fat 90-100.

    • 4 weeks ago
      Anonymous

      You could probably drop down the protein to get more carbs. Anyone who isn't juicing won't need more than 0.82g per lb of bodyweight.

  133. 4 weeks ago
    Anonymous

    What are some good exercises to do when I can't get a chance to bench press? I'm new to working out & the gym I go to is crowded a lot of the time

    • 4 weeks ago
      Anonymous

      Squat bench deadlift
      Bench in the squat rack
      OHP

      I bench but if I'm finishing my squats and see the bench is taken then I usually just stay in the squat rack and do OHP

      but idk depends on you how you structure your workouts. If you're going in with the benchpress as your main lift that day or it's just arms and shoulders day no legs then yeah go OHP in the rack.

      I'd suggest going at a different time maybe so it's less crowded.

      Could also go do light cardio. Literally just walking slowly on the treadmill or biking half assedly to make it look like you'r ebusy when you're actually waiting for the cunts to get off your benchpress so you can run over there ASAP before some other guy jumps on.

      Could also go do dumbbell press. Not the same but it's totally fine to do if you want to sometimes.

      • 4 weeks ago
        Anonymous

        I appreciate you anon

        • 4 weeks ago
          Anonymous

          to add on what he said. you really should do like 15 to 30 minutes of literally just walking on the treadmill with an incline of 12, speed at 2.0 min. Its great

  134. 4 weeks ago
    Anonymous

    I can't stop drinking and it's the reason I can never get below 15%bf. My physique is not too bad otherwise, but booze is holding me back. How to fix?

  135. 4 weeks ago
    Anonymous

    Bros tell it to me straight. should i just refrain from smiling until i can get my teeth whitened? I was a lazy fatass slob until last year but have been taking care of myself since

    • 4 weeks ago
      Anonymous

      could you possibly post a lower quality image? Christ man.

      But it's not THAT bad. Still definitely work on getting it done.

      • 4 weeks ago
        Anonymous

        Sorry bro this is the best camera i have it’s an iphone 12 idk.
        I’m moving but will buy whitening gel when i settle. Ok i’ll let myself smile for now though

        • 4 weeks ago
          Anonymous

          Whitening gel does some work, but just go to the dentist man.

          • 4 weeks ago
            Anonymous

            Yah I got a dentist appointment coming up and i guess if that and the gel doesn’t work i’ll fork out for dentist whitening

  136. 4 weeks ago
    Anonymous

    [...]

    >If you're legitimately low-T you can get T replacement therapy perscribed by docs. Hows other aspects of your life? Are you eating well? Are you deficient in any vitamins?
    I eat and sleep well, and I work in construction but once I'm off I'm exhausted the rest of the day. I'm actually in the process of getting TRT now because of that. It fucking sucks. I'm still managing to make progress on my lifts so I can't wait to see what happens when my test becomes normal.

  137. 4 weeks ago
    Anonymous

    If I want to bulk slowly, should I eat at maintenance on rest days to avoid getting fat?

  138. 4 weeks ago
    Anonymous

    How far up the bench should I be for a bench press? If I'm looking straight up, should I be staring directly at the barbell, with my eyes directly beneath it?

    • 4 weeks ago
      Anonymous

      That's the correct starting position, but the bar should move down out of your direct line of sight. You'll want to figure out a comfortable spot on the bench where you can unrack pretty easily but you're far down enough that the rack doesn't cross the bar path.

  139. 4 weeks ago
    Anonymous

    How in the FUCK do I find a competent doctor? I went to the best neurologist in my state today. The state of Georgia. 8 month long waiting list. Never been so excited to see a doctor today. Kidney numbers are fine in blood tests but the hurt and get itchy sometimes. He asked me what medicine/supplements do I take. I said just vitamin D with k2. He goes on a minute long tangent of why I shouldn’t take k2. THIS MOTHERFUCKER THOUGHT I MEANT GAS STATION HispanicE K2. I’m going to kill myself

    • 4 weeks ago
      Anonymous

      damn,i would be pissed if that were to happen to me

  140. 4 weeks ago
    Anonymous

    What is the best rep range for hypertrophy?

    I always thought it was 8-12, but then I heard those were broscience meme numbers and that 10-20 was ideal for hypertrophy but not strength, but then I heard those were broscience meme numbers and that 4-8 is ironically the best for both hypertrophy and strength, but then I heard that those were broscience meme numbers and fuck you aim for 5-30 but the ideal range is 8-12... etc.

    I swear to god if 1 more person tells me "all of them work" I'm going to kms

    • 4 weeks ago
      Anonymous

      depends on a variety of factors. Get "best" out of your mind. What's most optimal for your own may not gel with what someone similar will say. I personally go for 8-12 for accessories, upwards of 10 for compound accesories, and 6-8 for compounds. Anymore than 15 I'd say is a waste of time and energy unless it's bodyweight/calisthetics.

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