QTDDTOT

QTDDTOT, ill start.

between linear and undulating periodization, which one is best for someone who has been lifting for 1.5-2 years with hyperthropy in mind?

have been plateauing for the last 3-4 months

  1. 2 months ago
    Anonymous

    What's a good dosage for Maca for test gains?

  2. 2 months ago
    Anonymous

    how do I get over being embarrassed about not being able to lift so I can actually go to the gym and start lifting?

    • 2 months ago
      Anonymous

      get a barbell and some weight and start at home until you are confident enough to go to the gym. or just grow some balls and get a gym membership right away.

    • 2 months ago
      Anonymous

      You don't. Least I didn't and I don't know anyone that did before they started. You just force yourself to go and do things despite any feelings of embarrassment.
      Now that I'm on a reasonable level I realize I don't give a shit when I see someone squat the empty bar. At most I'll think their form could use some work but since they're beginners it's understandable and acceptable. So unless the guys at the gym when I just started were cunts, they didn't care bout me doing my thing back then either. And if they were cunts fuck them and fuck their opinion.

    • 2 months ago
      Anonymous

      go at night when no one is there. go to a 24 hr gym

  3. 2 months ago
    Anonymous

    I'm 6'1", used to be 261lbs. Now down to 211lbs. Feeling good, added some muscle, lost a bunch of fat. But I've been stuck here for almost three months now. I'm mixing up exercise, I'm doing 1700 calories a day, and I feel like there's not much else I can think to do? Surely 1700 is not "too much," especially when I'm running a 5k every other day and lifting three days a week. I'm also a Type 1 diabetic, so I religiously track my food for insulin purposes, so there's no caloric surprises in there either.

    What are some ways to break through this plateau? Or is this normal, and I just have to ride it out?

    • 2 months ago
      Anonymous

      I should say that I started losing weight/working out on December 1st, 2021. If the timing means anything.

  4. 2 months ago
    Anonymous

    What is the most effective way of losing visceral fat?
    I've gone from 210 to 185 lbs since December but my visceral fat % has barely gone down and I'm worried about dying while on the bench or while getting my dick wet.

    • 2 months ago
      Anonymous

      visceral fat is usually the first fat that you lose when changing diet/exercise. How are you measuring it? I bet you're losing it more quickly and better than you think you are.

      • 2 months ago
        Anonymous

        I get measured once a month in one of those fancy machines they have at my gym. Seems pretty accurate for every other metric, so I am inclined to believe it, but who knows, maybe I'm a tard.

        Visceral fat is below your abs, and is the first fat you burn because of how dangerous it is. You probably just mean your stomach fat. Which if you're male is the first place you store fat and the last place you lose it. You just gotta get shredded.

        Nope, I'm already starting to see my abs so it's not stomach fat. I do have pretty noticeable love handles still, though.

    • 2 months ago
      Anonymous

      Visceral fat is below your abs, and is the first fat you burn because of how dangerous it is. You probably just mean your stomach fat. Which if you're male is the first place you store fat and the last place you lose it. You just gotta get shredded.

  5. 2 months ago
    Anonymous

    How can I strengthen my groin adductors so I can squat low enough?

    I'm a new lifter and have been doing SL5x5 for 3 months. I can do squats breaking parallel at 245lbs, but my adductors get sore and feel like they don't ever fully recover. They get tight when spreading my knees at the bottom and when completing my extension at the top. I tried 275lbs and feel like my quads, hamstrings, lower back and core can handle it, but my adductors were too tight for me to go low enough more than once.

    Wat do? Will lowering the weight and focusing on form for more reps help?

    • 2 months ago
      Anonymous

      ascessory adductors machine is the simple answer. If you don't have access to that machine use copenhagen planks and cossack squats

  6. 2 months ago
    Anonymous

    [...]

    self reported "evidence" from an anon
    >Fuck outta here
    You're the asshole that said
    >The only people that need 1g/lb are on loads of gear
    Was stalled, making no gains at 1g/lb
    Upped protein to 1.5g/lb, gains achieved
    Anecdotal self-reported evidence blasting your shit take
    How about you get the fuck out of here turning people into soft pussies

    • 2 months ago
      Anonymous

      >You're the asshole that said
      Nah that were some other anon that weren't dumb.
      Proper evidence, ie the type that comes from scientific journal, accounts for other factors that may contribute to gains, or lack thereof.
      A single individual being stalled and upping their protein says nothing. For at the same time said individual might change their program or start eating something that includes a micro nutrient they're lacking, or their rest and recovery improves, or they increase their caloric intake on top of increased protein, or any number of other factors.
      No one's saying you didn't make gains at 1.5, we're saying you didn't need to increase to 1.5. Whatever broke your plateau was not the added protein.
      If you want to prove your hypothesis get at least 20 nerds and do a controlled study, otherwise please continue to fuck off.

      • 2 months ago
        Anonymous

        >scientific journal
        Yes, the very stringent, reproducible science
        Were these studies as thorough of their subjects as you're trying to be in this post?
        Were the studies on athletes, strength athletes, body builders looking for hypertrophy?
        >A single individual being stalled and upping their protein says nothing
        Wrong, it shows the original claim is wrong. For the third time, I was stalled, upped the protein, got the gains. There was no change in program, micro nutrient, day to day life or whatever bullshit you want to come up with
        >Whatever broke your plateau was not the added protein
        Now that's a hell of an assumption, not very scientific
        I don't give a shit about proving shit. You want scientific discussion go somewhere else, perhaps reddit is more your style. You can find 20 nerds to jerk off with over the latest flawed study released in some journal

  7. 2 months ago
    Anonymous

    are situps a meme

    • 2 months ago
      Anonymous

      Yes.

  8. 2 months ago
    Anonymous

    Newbie here. I exercise at night, then eat something and finally go to bed. When I wake up I have very concentrated and foamy urine, then it passes as the hours go by, is this normal?

    • 2 months ago
      Anonymous

      Drink more water.

      I hurt my knee ten years ago and now if I do a lot it starts to feel weird. Running causes bruising below the knee cap after a while, and biking and swimming don't bruise anything. The problem though is that I still get a different adverse situation. It's hard to describe, but I can "feel" the tendon on the underside of my knee. It doesn't hurt, but when walking sometimes, or going up stairs after heavy leg use, there's this extra feeling in the knee that just feels wrong, like the tendon is twisted or something and it's moving weirdly. I guess the question is what can I do to minimize this effect without getting knee surgery

      See a doctor.

      Yo what do u guys think about this programme
      https://www.jtsstrength.com/considerations-for-beginners/
      Or should l just do something like greyskull?

      Looks good. Bit odd high level of intensity and high variation in exercises for a beginner program. But you'll make gains on that.

    • 2 months ago
      Anonymous

      Morning urine being foamy is pretty much fine, that's usually when your urine concentration is highest. It's when your later pisses are foamy that there's a big cause of concern.

  9. 2 months ago
    Anonymous

    I hurt my knee ten years ago and now if I do a lot it starts to feel weird. Running causes bruising below the knee cap after a while, and biking and swimming don't bruise anything. The problem though is that I still get a different adverse situation. It's hard to describe, but I can "feel" the tendon on the underside of my knee. It doesn't hurt, but when walking sometimes, or going up stairs after heavy leg use, there's this extra feeling in the knee that just feels wrong, like the tendon is twisted or something and it's moving weirdly. I guess the question is what can I do to minimize this effect without getting knee surgery

  10. 2 months ago
    Anonymous

    Can you just blow a fuse?
    Like while lifting heavy.
    I hit a 1rm at 415 for squat (honestly it was probably 110% effort, i was seeing stars the entire way up)
    For about 3 days since, I've felt empty, depleted and angry.
    I dont really know who to talk to or ask about this because its such a strange feeling, i should be proud and happy but im not.

  11. 2 months ago
    Anonymous

    Yo what do u guys think about this programme
    https://www.jtsstrength.com/considerations-for-beginners/
    Or should l just do something like greyskull?

  12. 2 months ago
    Anonymous

    My left knee hurts the day after squatting. I don't even squat heavy, just 105lbs for 3 sets of 12 reps. Do I need to just eat my ego and squat less for a while? I feel pathetic.

  13. 2 months ago
    Anonymous

    [...]

    I'm the knee guy. This happens every week. I'm on a cut right now but I usually can't squat my second leg day cause of the knee pain. Still do the rest of the stuff.

    • 2 months ago
      Anonymous

      if it's happening consistently something is going on either with your form or your body. Pain shouldn't be regular.

      • 2 months ago
        Anonymous

        Makes sense. I usually look at myself head on but I'll try watching from the side next time. Hopefully I can see what's up

  14. 2 months ago
    Anonymous

    does a lower resting HR mean that my metabolism is more efficient and slowing down while im somewhat sedentary therefore burning less calories? i go down to 40-45 bpm while sitting down or is it possible that my heart is doing stronger "pumps" cuz of my excessive cardiofagging in the past and therefore burning a normal amount of calories?

    im trying to figure out my maintenance calories but my weight fluctuates way too much, even taking averages over 2-3 weeks of weighing every day under the same condition...
    im also really active but my HR is dropping real damn low

  15. 2 months ago
    Anonymous

    Tell me what you guys think of my routine.

    • 2 months ago
      Anonymous

      People actually do this shit? Theres gotta be an easier way to progress without literally having to calculate shit. Its fucking weight lifting not calculus.

      • 2 months ago
        Anonymous

        Kinda sad. I just up the weights/reps when I can and make gains. Seems like trying to stick to an autistic schedule will either make you feel like shit if you stall or hold you back from the progress you could be making.

      • 2 months ago
        Anonymous

        A good program does in fact involve some basic mathematics anon.
        You wanna figure out your true max, then take 90% of that as your training max. Then your training max gets plugged into a program to figure out your sets, ie a program might tell you to do 5x5 at 80%.
        That sort of calculus helps a lot with new programs, which can help a lot with breaking plateaus.

    • 2 months ago
      Anonymous

      >90% for multiple triples
      >95% for multiple doubles
      90-93% is like a 3 rm and 95% is about a 2 rm, good fucking luck with that

      People actually do this shit? Theres gotta be an easier way to progress without literally having to calculate shit. Its fucking weight lifting not calculus.

      Some of the most successful strength programming involves doing basic math

      Kinda sad. I just up the weights/reps when I can and make gains. Seems like trying to stick to an autistic schedule will either make you feel like shit if you stall or hold you back from the progress you could be making.

      That works when you're relatively new to lifting, but not when you're fairly advanced. Planning is key when you're an advanced lifter.

      Im a beginner and im thinking of possibly doing a powerlifting programme but l keep seeing memes around here that powerlifters arent really strong or something. Is this just bullshit or is there actual reasoning behind it? Or am l misunderstanding it?

      Strength programs are great. Which one are you thinking of doing?

      How to strengthen core without doing big boy compound lifts?

      Ab wheel

      Am I doing it wrong if I don't feel the bench press in my chest?

      Mind muscle connection or lack thereof is not evidence that you are doing something wrong or right

      • 2 months ago
        Anonymous

        sure thing buddy

        • 2 months ago
          Anonymous

          Can't tell what you're responding to but if it's the second or third post replied to then post lifts lol

          • 2 months ago
            Anonymous

            It's not

      • 2 months ago
        Anonymous

        Im thinking of doing this one https://www.jtsstrength.com/considerations-for-beginners/ any thoughts? Anything missing?

        • 2 months ago
          Anonymous

          Probably fine, CWS is a smart dude

  16. 2 months ago
    Anonymous

    I got abs doms from doing incline sit-ups lol.

    Is this good? I usually do a mix of planks, Russian twists and crunches for abs, but have never really got doms from doing that stuff

    • 2 months ago
      Anonymous

      Probably means you worked them out. Don't see why it would be bad.

      does a lower resting HR mean that my metabolism is more efficient and slowing down while im somewhat sedentary therefore burning less calories? i go down to 40-45 bpm while sitting down or is it possible that my heart is doing stronger "pumps" cuz of my excessive cardiofagging in the past and therefore burning a normal amount of calories?

      im trying to figure out my maintenance calories but my weight fluctuates way too much, even taking averages over 2-3 weeks of weighing every day under the same condition...
      im also really active but my HR is dropping real damn low

      If you're feeling really autistic about your weight fluctuations, monitor your salt intake. Having a low resting HR just means you have a healthy cardiovascular system.

      • 2 months ago
        Anonymous

        >Having a low resting HR just means you have a healthy cardiovascular system.
        t-that includes cold fingertips even when its warm r-right anon? its totally not a bloodflow/heart issue.

        >monitor your salt intake
        i eat kinda high amount of salt, esp on training days but i was told salt aint bad (i know you didnt say that) but makes sense if it was responsible for causing massive water fluctuation. will consider, tho im giga autistic monitoring salt intake seems like a bit over the top

        • 2 months ago
          Anonymous

          NTA but too low can also mean metabolic issues
          >t. former anorexic with a rhr that used to be in the low 40s

  17. 2 months ago
    Anonymous

    Can someone please give me a quick rundown of what the fuck PUFAs are, what they do, and what foods to avoid.

    Link to video, article or just text would be great

    • 2 months ago
      Anonymous

      >quick rundown
      they're good for you as long as you don't heat them up.

      • 2 months ago
        Anonymous

        So nuts and seeds are good?
        Chips, fried food etc are bad?

        • 2 months ago
          Anonymous

          I'm not talking about the calorie and or macros
          I have heard a lot that pufa's are bad but I don't know more than that.

          If you heat up pufas they turn into trans fats, so fry things in sat. fat like butter and save the olive oil for salad dressings and such.

          • 2 months ago
            Anonymous

            https://www.alexfergus.com/blog/pufa-s-the-worst-thing-for-your-health-that-you-eat-everyday

            Im more confused now than i was before.
            Seed oils are bad, heated PUFAs are bad right?
            Should I eat nuts and seeds or are they bad?
            Other things I should avoid?
            I normally use olive oil or butter for my food

            • 2 months ago
              Anonymous

              Oil/fat is food, neither good nor bad, eat in moderation. Eat seed oils but don't fry with them.

              • 2 months ago
                Anonymous

                So chips and stuff are bad because they are fried or what?
                Im confused on when they are bad

              • 2 months ago
                Anonymous

                When PUFA is heated, it destabilizes and creates lipid oxidation products. These are bad for your health. Don't eat pufa that has been heated.

              • 2 months ago
                Anonymous

                Okay thanks
                So non heated are fine in moderation, nuts seeds fish oil etc.

                I know I'm retarded for not understanding but this pufa thing is a new concept to me

              • 2 months ago
                Anonymous

                >i can't go to the gym im just wasting time
                This part is straight up bullshit. Even if it's suboptimal training it's still better than no training.
                As for what you can do: single limb exercises. Take whatever you're doing with 2 arms and do it with about 1/3d weight and 1 arm instead for same reps/sets on both arms.
                Follow the weakest limb; if one can do 5 sets of 10 and the other gives out at 5 sets of 7, both limbs should do 5 sets of 7 until the weaker limb can increase.

                [...]
                Yeah I've been seeing this stuff pop up here and there, might be time to pay attention but this article is ass fucking garbage.

                https://www.frontiersin.org/articles/10.3389/fnut.2022.913297/full
                this study looked at heating oils and amount of volatile compounds resulting.
                SO=baasedbean oil
                PO=palm oil
                OO=olive oil
                LO=lard oil
                Looks like heating olive oil is also bad (the worst, even)
                If american, 150C = 300F, 200C=400F

              • 2 months ago
                Anonymous

                i just cook in it.
                Mostly chicken and ground beef. Mostly medium heat. Is that bad? should I change oil??

              • 2 months ago
                Anonymous

                Medium heat ranges from 300-400F

    • 2 months ago
      Anonymous

      https://www.alexfergus.com/blog/pufa-s-the-worst-thing-for-your-health-that-you-eat-everyday

      • 2 months ago
        Anonymous

        >turbo clickbait article
        >cites wikipedia as a first source
        >plugs an advertisement for a quick and easy 100$ no doctor appointment test kit
        Now I aint saying this is a load of bull, but fuck me if it doesn't smell like it.

        • 2 months ago
          Anonymous

          All valid points. But the part on the history of seed oils is interesting nontheless

  18. 2 months ago
    Anonymous

    Im a beginner and im thinking of possibly doing a powerlifting programme but l keep seeing memes around here that powerlifters arent really strong or something. Is this just bullshit or is there actual reasoning behind it? Or am l misunderstanding it?

    • 2 months ago
      Anonymous

      Some people say that powerlifters are weak due to them using leverage to lift more. They are STILL strong (for the most part).
      Train a good powerlifting program, use progression of some sort and pleas do accessory bodybuilding movements to build muscle. Also, eat healthy and enough.

    • 2 months ago
      Anonymous

      If you look at powerlifting competitions you'll end up seeing people benching with 1inch ROM. That's where the memes come from. If you actually life like a normal human you'll gain strength.

    • 2 months ago
      Anonymous

      Powerlifting rules on the bench are wack. Because they are wack and people want to win they'll exploit the rules to the fullest, leading to some really shit looking bench presses.
      Doesn't mean they are weak. To win the bench you need to exploit the rules AND be the strongest guy there. It does mean that if that same powerlifter did bench with proper form he'd be benching less, however that lesser amount is still gonna be far more than your average guy.
      Aside from that a powerlifters also squat and deadlift, and you cannot cheat at those.
      I'd advise you to look up some powerlifting competition videos on youtube.

  19. 2 months ago
    Anonymous

    Im doing basically SS, looking like following: AxBxAx....
    A: Squat, barbell row, barbell bench press
    B: deadlift, Pullup, ohp.
    I want to add inclined dumbbel curls on one day, but don't know to which workout to add it, a or B. Also I need another 4th excersise for the other workout, so I have 4 on each day. What would be a good one?

    • 2 months ago
      Anonymous

      I would do curl same day as pull up. Can go wrong with adding af facepull. good upper back and delt builder + good for shoulder health.

  20. 2 months ago
    Anonymous

    Hey bros I just started lifting and am trying to get stronger while losing weight. Trying to optimize my routine and wanted some opinions on diet and exercise
    Breakfast
    >bacon
    >kefir
    >pickle
    >ginger shot
    >coffee
    Lunch
    >sardines
    >hot sauce
    >mozzarella
    >olives
    >garlic
    >green tea
    Dinner
    >beef
    >cheddar
    >eggs
    >onions
    Push
    >OHP
    >Tricep pulldown
    >lateral raises
    >dips
    >skull crushers
    Pull
    >hex bar deadlifts
    >pull ups
    >cable row
    >lat pulldown
    >curl variation
    Legs
    >squat
    >leg press
    >hamatring curls
    Supplements
    Morning
    >beef organ capsules
    >zinc
    >d3 k2
    Night
    >allergy pill
    >beef organ capsules
    >magnesium
    What additional exercises food or supplements should I add? I think more leg work is needed. No bench variation because my chest is already disproportionately big and I don't want to repeat shoulder injuries. Is that a mistake? Are dips enough? I run this 6 days a week. Thanks bros.

    • 2 months ago
      Anonymous

      >ginger shot
      >green tea
      >beef organ capsules
      >zinc
      >d3 k2
      >magnesium
      meme shit. Out of all of those the only things you could even benefit from is the d3 and magnesium, and that's only if you're deficient. Otherwise it does nothing for you to have extra of it.

      >diet
      bro eat some greens. I fear your farts of purely fat, pickled food, and meat.

      • 2 months ago
        Anonymous

        I used to have spinach, broccoli, and chicken in my diet. But always fucked with my stomach. Once I removed those three I don't fart hardly ever and my bowel movements have been much better.
        Thinking about adding coconut and berries though. Thoughts?

        • 2 months ago
          Anonymous

          Coconut and berries are fruit, not veggies. And how the hell does brocolli upset your stomach?

          So nuts and seeds are good?
          Chips, fried food etc are bad?

          >is X good for you?
          Christ I wish we didn't get this 100 times a day. Any food can be bad for you. Read the nutrition labels, find out if it fits into your diet, be wary of high sugar/cholesterol content, and eat in moderation.

          • 2 months ago
            Anonymous

            I'm not talking about the calorie and or macros
            I have heard a lot that pufa's are bad but I don't know more than that.

          • 2 months ago
            Anonymous

            Bro I would ask the broccoli if I could. All I know is leafy greens and cruciferous veggies do not sit well in my digestive tract.

            • 2 months ago
              Anonymous

              What about cauliflower, carrots, peas, green beans, etc?

              • 2 months ago
                Anonymous

                Will experiment with carrots, peas, and green beans. Cauliflower is also a no go.

              • 2 months ago
                Anonymous

                anything is worth a try. I pity your dietary tract without veggies.

  21. 2 months ago
    Anonymous

    yesterday I deadlifted with stitches
    today I will bench press with stitches

    • 2 months ago
      Anonymous

      Nice, keep it going anon
      Fuck the stitches and fuck doctors
      YGMI, strength coming your way bigtime

      • 2 months ago
        Anonymous

        https://i.imgur.com/2Zkurgu.jpg

        yesterday I deadlifted with stitches
        today I will bench press with stitches

        snap city calls for thee

        • 2 months ago
          Anonymous

          I'll take snap city over dyel town

          • 2 months ago
            Anonymous

            you can leave dyel town. You can't leave snap city.

        • 2 months ago
          Anonymous

          Checked, but listens to doctor's advice geared towards old, overweight, inactive retards

        • 2 months ago
          Anonymous

          you can leave dyel town. You can't leave snap city.

          Where are my videos stitches?

          Gonna rip and tear (gone wrong)

          had my brother spotting, did 3x5 265 and 3x5 240 inclined, pretty bad since my orm is 310 but stitches are stitches

    • 2 months ago
      Anonymous

      Where are my videos stitches?

    • 2 months ago
      Anonymous

      Gonna rip and tear (gone wrong)

  22. 2 months ago
    Anonymous

    boys you gotta help me, i have a trap imbalance problem caused by shoulder and chest tightness and all of them are preventing me from feeling my left side in any rowing motion and proper chest activation on bench.
    i tried so many stretches,jefferson deadlifts/reeves deadlifts but nothing works, i can't go to the gym im just wasting time
    what do?

    • 2 months ago
      Anonymous

      Grab an 80+ lb kettlebell in your left hand and shrug

    • 2 months ago
      Anonymous

      You arent benching 2pl8 with one arm retard. Just keep going and ensure you focus on your form with your other arm.

    • 2 months ago
      Anonymous

      >i can't go to the gym im just wasting time
      This part is straight up bullshit. Even if it's suboptimal training it's still better than no training.
      As for what you can do: single limb exercises. Take whatever you're doing with 2 arms and do it with about 1/3d weight and 1 arm instead for same reps/sets on both arms.
      Follow the weakest limb; if one can do 5 sets of 10 and the other gives out at 5 sets of 7, both limbs should do 5 sets of 7 until the weaker limb can increase.

      All valid points. But the part on the history of seed oils is interesting nontheless

      Yeah I've been seeing this stuff pop up here and there, might be time to pay attention but this article is ass fucking garbage.

  23. 2 months ago
    Anonymous

    What are good stretches for ankle mobility if that's what's preventing me from squatting atg?

  24. 2 months ago
    Anonymous

    How to strengthen core without doing big boy compound lifts?

    • 2 months ago
      Anonymous

      Train them.
      Ab exercises,
      side exercises
      Lower back exercises
      All with weight

    • 2 months ago
      Anonymous

      When you're riding your bf's dick, flex your abs the whole time

  25. 2 months ago
    Anonymous

    Anyone else get headaches the day after doing shrugs?
    Any way to prevent this, as far as I can tell my form is decent so I don't think it's that.
    I do band stretches before and after aswell.

    • 2 months ago
      Anonymous

      Keep your chin tucked
      You're fucking your neck up
      Your chin should also be tucked during squats, deads and barbell rows

  26. 2 months ago
    Anonymous

    For anons who lift for size, how many sets of delt isolations do you do per week?

    • 2 months ago
      Anonymous

      3x15 of 30s leaning over flies.
      The vast majority of your routine should be all the heavy compounds tho as you need high test to make gains+ get your shoulders to actually pop

  27. 2 months ago
    Anonymous

    What is the bare minimum of exercise to lose weight/build muscle.

    5'10 260 lbs
    6 days a week
    20 sit ups
    10 push ups
    20 minutes of lifting dumbbells
    Walk for 6 miles

    I know i could be doing more but trying to fit it in my work schedule is tough

    • 2 months ago
      Anonymous

      You don't have to exercise to lose weight, you just gotta eat less. Unless you're a noob you won't lose fat and build muscle at the same time. You'd be better off doing things in sets and breaking it up at least into a 'ppl' than just doing ten pushups 6 days in a row. Real easy routine here that you can add onto.
      Push:
      3x10 pushups
      3x10 DB tricep extensions
      Pull:
      3xhowever many you can do chinups
      3x10 curls
      if no chinup bar replace it with dumbbell rows
      Legs&core:
      3x10 squats with your dumbbells
      3x10 dumbbell v-ups

      far from ideal but better than what you posted. the 9th and 10th reps should be hard but not so hard your form fails.

      • 2 months ago
        Anonymous

        weight management requires 0 exercise, but less calories.

        thanks guys. Appreciate the help

    • 2 months ago
      Anonymous

      weight management requires 0 exercise, but less calories.

  28. 2 months ago
    Anonymous

    Am I doing it wrong if I don't feel the bench press in my chest?

    • 2 months ago
      Anonymous

      Maybe. Maybe not. What muscles you feel activate is not always a good indicator of what you're doing.
      Instead track your progress: if your bench is going up week after week month after month, your chest is progressing

      • 2 months ago
        Anonymous

        Yeah, I'm definitely making progress, it's just weird that it's the only exercise where I don't feel the effort in the muscles it's supposed to be working so it makes me think my form is off or something

        • 2 months ago
          Anonymous

          There's like a dozen reasons why you might not be feeling it in the target muscles. But if you're progressing then none of the possibly problematic reasons are in play, so no reason to worry about it.

  29. 2 months ago
    Anonymous

    is a patent attorney a good career path?

    • 2 months ago
      Anonymous

      oh shit i thought this was another board

      • 2 months ago
        Anonymous

        Go read some patent applications and decide if you want to look at them for 7+ hours a day every day for 40+ years
        t. lawfag

        • 2 months ago
          Anonymous

          >Go read some patent applications and decide if you want to look at them for 7+ hours a day every day for 40+ years
          im studying chemistry at uni thats all and my career prospects are dogshit otherwise, id rather be a boring lawfag than a poorfag lab rat

  30. 2 months ago
    Anonymous

    Right now I have a workout A and a workout B that I alternate between (3 times total per week). Each one has 2 of the primary barbell lifts that I do 5x5. Would it be feasible to work out 4 times a week doing one main lift per workout at 10x5? What, if any, would the disadvantages be?

    • 2 months ago
      Anonymous

      If you can do 10x5 the weight is too light. If you want to go 4 days, run GZCLP. You'll hit one of the big 4 for heavy sets each day and then on another day, hit it again at 3x8-10 for extra practice & hypertrophy.

      • 2 months ago
        Anonymous

        Is that program short? I am trying to decrease the time per day I spend working out.

        • 2 months ago
          Anonymous

          It can be. 1 big compound, 1-2 assistance exercises, 2-3 isolations. Its under an hour if you don't have to wait for a rack and faster if you're supersetting assistance & isolation movements.

  31. 2 months ago
    Anonymous

    I've been eating a lot of nuts as snacks and as an accompaniment to my meals to get some extra protein. The one question I have is: is plant protein the same as meat protein? Is this actually helping me get gains?

    • 2 months ago
      Anonymous

      You should eat deez nuts.
      To answer your question. Not all protein is as bioavailable. It still helps though. You should still eat some meat/dairy

      Can I do 100 reps of the same exercise and still get muscle growth? I really like Tricep pushdowns so if I did a 1x100 of that would it still be helpful?

      sounds like cardio

  32. 2 months ago
    Anonymous

    Can I do 100 reps of the same exercise and still get muscle growth? I really like Tricep pushdowns so if I did a 1x100 of that would it still be helpful?

    • 2 months ago
      Anonymous

      anything that high means its too light.

  33. 2 months ago
    Anonymous

    I'm going on beach holidays with my girlfriend on Wednesday for a week. What can I do to look maximally toned with what I already have up to then? I'm a skinny fat guy who started going to the gym seriously about four months ago and I think I already have gained some muscle and I do look better.
    Also, what should I do during this one week to not lose my progress? Do I need to eat much protein?

    • 2 months ago
      Anonymous

      how long do you have?

      • 2 months ago
        Anonymous

        >Wednesday
        lol, there's nothing you can do before then to actually change your body comp. If you want to look more toned/defined temporarily you can sauna/salt bath to lose water weight but that's unhealthy as shit. also all bodybuilding "competition" shit will work here too e.g. body shaving, pump, etc.

        By "Wednesday", I was referring to the 28th by the way.

        • 2 months ago
          Anonymous

          that's one week, you'll make no meaningful body comp changes before then my comments here

          >Wednesday
          lol, there's nothing you can do before then to actually change your body comp. If you want to look more toned/defined temporarily you can sauna/salt bath to lose water weight but that's unhealthy as shit. also all bodybuilding "competition" shit will work here too e.g. body shaving, pump, etc.

          still apply. If you're really gung-ho about it, you could do HIIT and eat a deficit (reduce carbs) every day until you go away but it wont really make a difference in 1 week.

    • 2 months ago
      Anonymous

      >Wednesday
      lol, there's nothing you can do before then to actually change your body comp. If you want to look more toned/defined temporarily you can sauna/salt bath to lose water weight but that's unhealthy as shit. also all bodybuilding "competition" shit will work here too e.g. body shaving, pump, etc.

  34. 2 months ago
    Anonymous

    I started feeling some minor pain in my spinal erector near my shoulderblade the day after I was doing squats.
    Thats gotta be improper form right?
    Its just weird because I would assume that I'd get lower back pain if anything, not upper back pain

    • 2 months ago
      Anonymous

      You have a knot somewhere

      I'm going on beach holidays with my girlfriend on Wednesday for a week. What can I do to look maximally toned with what I already have up to then? I'm a skinny fat guy who started going to the gym seriously about four months ago and I think I already have gained some muscle and I do look better.
      Also, what should I do during this one week to not lose my progress? Do I need to eat much protein?

      Cardio and abs

      Can I do 100 reps of the same exercise and still get muscle growth? I really like Tricep pushdowns so if I did a 1x100 of that would it still be helpful?

      Absolutely not
      You need something to spur testosterone
      That's why you'll benefit infinitely more from doing 20 heavy sets of 5 than pissnshit volume

      Am I doing it wrong if I don't feel the bench press in my chest?

      Depends

      is a patent attorney a good career path?

      As long as you practice other law, it's fine

  35. 2 months ago
    Anonymous

    Question for everyone itt
    What's your favorite lower body workout, squat max, and your sign?
    For me it's smith machine calf raises, 315, and Capricorn

  36. 2 months ago
    Anonymous

    I'm on my third day of fasting and I just took the hugest, stinkiest shit ever
    Where the fuck did it even come from?

    • 2 months ago
      Anonymous

      >from the time you swallow food to the time it leaves your body as feces — takes about two to five days, depending on the individual
      https://www.mayoclinic.org/digestive-system/expert-answers/faq-20058340

  37. 2 months ago
    Anonymous

    How do you guys think things would change if more men knew how birth control affects women's attraction?

  38. 2 months ago
    Anonymous

    What are some lifts to help fill in my pull days? Right now all I do is low cable row, lat pulldowns, some kind of bicep curl variation, and sometimes shrugs.

  39. 2 months ago
    Anonymous

    Is normal to get angry more easily while cutting? Am I doing something wrong?

  40. 2 months ago
    Anonymous

    Is an A Day shoulders/chest B day biceps/triceps a good idea?

  41. 2 months ago
    Anonymous

    What would be an ideal way to start working out to lose weight and focus on being lean/compact again. Not looking to be super muscular.
    >current weight: 140lb
    >height: 5'4
    Pic related is an old sketch of my earlier bodytype at 25. Used to weigh 112lbs and was pretty skinny. Last 3 years is where I gained those pounds/fat.

    • 2 months ago
      Anonymous

      : 5'4
      Sorry bro but you're fucked regardless due to being a manlet

      • 2 months ago
        Anonymous

        I don't mind. I enjoy my naturally smaller frame.

        Do this and eat at a deficit:

        I have no experience with the program myself, but I like the author and want to know if it's good.

        >eat at a deficit
        I'm gonna have to be honest and say I don't get what that means. I've honestly coasted most of my life on my metabolism for my light weight.

        >Do this and eat at a deficit:
        Anon hes already 140lb a deficit is not advisable

        To put more context the 30-ish pounds I've gained are pretty much fat. My face and belly being more obvious than the rest of my body. I was already skele looking so this just "filled" my frame out more but not in a lean way.

        • 2 months ago
          Anonymous

          >>eat at a deficit
          >I'm gonna have to be honest and say I don't get what that means. I've honestly coasted most of my life on my metabolism for my light weight.
          TDEE, Total Daily Energy Expenditure. All of the energy you burn in a day moving and grooving. That energy comes from food, typically.
          Being in a deficit is exactly that: supplying your body with less energy than it needs so that it burns energy from an alternative source, ideally fat.

    • 2 months ago
      Anonymous

      Do this and eat at a deficit:

      I have no experience with the program myself, but I like the author and want to know if it's good.

      • 2 months ago
        Anonymous

        >Do this and eat at a deficit:
        Anon hes already 140lb a deficit is not advisable

        • 2 months ago
          Anonymous

          He is also 5'4 and says he needs to lose fat

  42. 2 months ago
    Anonymous

    I wish to train abs for hypertrophy but am recovering from spine surgery and can't comfortably bend my lower back. Is there anything I can do? Been doing pallof press and planks, but those don't really work the rectus abdominis in a way that promotes hypertrophy as much as crunches or something similar.

    For reference, I got a discectomy done at L5S1, so if anyone has any advice or anecdotes having gone through that, plz share. For example, if anyone went through this, did you just do crunches anyways and push past the discomfort? Thanks.

  43. 2 months ago
    Anonymous

    For the purposes of hypertrophy only, does pressing have any advantage over lateral raises or vice versa for side delt growth?

  44. 2 months ago
    Anonymous

    is long jack/tongkat ali legit?

  45. 2 months ago
    Anonymous

    How do I prevent my triceps from taking over a back exercise like the barbell row or the pull-down?

  46. 2 months ago
    Anonymous

    I've never lifted at all. I'm a fat fuck of a bit over 300. I know cardio is a must do, but I don't know where to start with lifting.

  47. 2 months ago
    Anonymous

    >be me
    >qt 3.14 gf who loves /out
    >wildandcrazyplan.exe
    >we put our life savings into a van to have the summer of a lifetime
    >I put in 4k, she puts in 1.5k
    >We renovate a work van just like on garden gnometube
    >drive from Ontario to Vancouver Island, stopping to camp all across the country
    >pretty comfy most of the time
    >gf goes deep schizo into the whole, quirky hippy meme
    >stops shaving, no deo, shampoo is toxic, etc
    >we can’t shower frequently to begin with, so I’m sure you can ponder the fragrance
    >seen her shit inna bucket too many times to count
    >teehee anon, it’s natural
    >where has my qt, feminine gf gone?
    >too much time together and I’m starting to see nothing but flaws
    >don’t really wanna have seggs anymore because she grosses me out tbqhtbh
    >start arguing over stupid shit
    >we get to beautiful, British Columbia
    >stay at a work away commune farm for the “enriching experience” with other hippy dippy people
    >by people, I mean drugged out transients and hardcore green utopia leftists
    >there are many “polyamorous” types
    >gf tells me we should have a foursome with one of the other couples
    >dont really want to, but yolo, I guess
    >big mistake
    >the other couple were some unwashed crack heads with dirty, fused dreadlocks
    >desperately trying to forget the aroma
    >gf is getting railed by this guy while I get the saddest blowjob from this stick thin druggie gril
    >I barely even have a half chub, pushing rope into her unwashed vagoo
    >forcibly c00m to get it over with
    >buddy is still going to town
    >awkwardly leave their tent
    >gf comes back to our van
    >huge fight
    >I can’t even look at her, or who she has become
    >leave the next morning
    >bought a bus ticket back to Ontario, cut my van losses, don’t even care
    >she messages and calls me non-stop
    >ignore her calls, leave her on read
    >don’t tell any of our friends
    >just solo camped and seethed a couple more times before school started again
    Lifts for this feel?

    • 2 months ago
      Anonymous

      This should be the ultimate lesson in being direct with people about what you want/need from them

      You should have told your girl you need her to wash herself and shave or you'll stop finding her attractive
      You should have asked her to wear deodorant
      You should have found a solution to watching each other shit(cuz wtf lmao
      This next part is 100% true:

      You did this to yourself

  48. 2 months ago
    Anonymous

    Can I replace conventional deadlift for Romanian deadlift? I hate conventional my form is shit and I’m too stupid to fix it. Im just wondering if Romanian would have the same effects as conventional, maybe more. Im DYEL by the way my conventional is 100kg for 3x5 and my Romanian is 72.5kg for 3x10

    • 2 months ago
      Anonymous

      I tried doing conventional this morning my back clicked loudly and now even bending over a little bit hurts quite a bit. Also bump

  49. 2 months ago
    Anonymous

    >Posting threads from your IP range has been blocked

    Is collagen a meme supplement or does it help slow ageing of your skin? I'm late 20s and starting to notice some subtle signs of ageing. I want to pass for early 20s for as long as possible.

    • 2 months ago
      Anonymous

      You need a skincare routine ASAP.
      https://twitter.com/BowTiedFawn?t=YIrnSjFpkChXy0B4nCLq0g&s=09

  50. 2 months ago
    Anonymous

    why do i never see shiritaki noodles on any diet plan? this nutrition label is insane

    • 2 months ago
      Anonymous

      *contains literally nothing*

    • 2 months ago
      Anonymous

      Its expensive as fuck and only good for a single person.

  51. 2 months ago
    Anonymous

    I'm a fucking noob and I just don't know how to space my sets out. Like if i want to do 4 sets of skull crushers followed by 4 sets of dipsc how long should i wait? Can i do them all in an hour or can i spread them throughout the day?

    • 2 months ago
      Anonymous

      pls respond

  52. 2 months ago
    Anonymous

    [...]

    >But 1.5g/lb won't benefit you anymore than 0.82g/lb. That's not an opinion, that's double-blind studies.
    u wrong though. it has effect on hypertrophy and body comp

    • 2 months ago
      Anonymous

      the difference between .8 and 1.5 is negligible, though. It's only applicable if you're competing and you need that extra 3-5%. Resistance training is still the largest stimulus for muscle growth.

      The reason why it has an effect on body comp is that your body just uses it for energy and it takes about 30% of the calories in the protein to just digest it. Carbs are protein sparing, so if you eat low carb you need more protein for your energy needs. You're just vastly increasing the amount of money you pay for food. 100-150g of protein per day for the average person is likely going to be enough, provided that they eat a balanced diet that also has carbs. The reason why you'd maybe see more gains with a higher protein diet beyond .8g is because you're eating more calories.

  53. 2 months ago
    Anonymous

    is drinking from plastic bottles really as bad as anons on here say?
    i'm trying to use as much glass bottles as possible, but i drive around a lot for work and to stay hydrated plastic bottles are much more convenient for that

    • 2 months ago
      Anonymous

      All plastic will gradually wear down and eventually leave microplastics in your gut.

  54. 2 months ago
    Anonymous

    Does brand matter when it comes to buying creatine monohydrate or can I just buy the cheapest and be fine?

  55. 2 months ago
    Anonymous

    Have any of you guys ever thought “hmmm I kinda need to use the bathroom but I think I’ll be okay to lift first” only to realize that you were dead wrong too late

  56. 2 months ago
    Anonymous

    I read that amino acids (beta alanine, tyrosine, citrulline...) are best taken on a empty stomach. The amino acid creatine is the only one that should be taken with food, why is that? Are there other amino acids that should be taken with food? Is it a waste of money if I take it on empty stomach?

    • 2 months ago
      Anonymous

      it's so that they do not compete with other proteins in the stomach. It ensures maximum absorption.

      The reason why creatine is suggested to take on a full stomach is because it can cause stomach upset. The advice for the other aminos is to take them on an empty stomach if you can tolerate them, then if you can't, take them after you eat.

      It's only a waste of money if you take it on an empty stomach and end up throwing it up.

  57. 2 months ago
    Anonymous

    I had a discussion yesterday with a coworker (a female whose opinion I immediately discarded) about pic related. She said she tried it and she felt it in her chest and that it is thus a chest exercise. I tried to explain that it must be for the back due to the motion and muscles involved. We started asking around and everyone confirmed that it was a chest exercise. Am I retarded or is everyone at work a dyel?

    • 2 months ago
      Anonymous

      they likely did them with minimal resistance bands or with minimal effort / reps and thus the only thing they felt was a mild stretch in their chest.

      It is physiologically impossible to work out your chest muscles doing those. There may be some minimal antagonistic contraction, but that's like saying doing a bicep curl works out your triceps.

    • 2 months ago
      Anonymous

      You work your upper back muscles, mostly rear delts. I would quit working at that place due to how retarded people seem to be.

    • 2 months ago
      Anonymous

      Muscles only pull, they do not push
      Those bros retarded

  58. 2 months ago
    Anonymous

    Got 3rd pozz

    How long should i wait until i can lift again?

    • 2 months ago
      Anonymous

      I'd be lifting right now. studies have found it's pretty much impossible to actually get covid twice if you aren't jabbed

      • 2 months ago
        Anonymous

        I was thinking about like heart problems and stuff
        I think ill try my hypertrophy leg day tomorrow

  59. 2 months ago
    Anonymous

    >drink 8 cups worth of coffee
    >most energetic day of my life
    >ripping through the sets
    >people think I'm back on cocaine with how I act
    >go to bed 4 hours later than usual
    >wake up tired and behave like a corpse the following three days
    I'll fucking do it again

    • 2 months ago
      Anonymous

      I'm on my 5th right now

      • 2 months ago
        Anonymous

        *hsip* *hsssiiipppp*

    • 2 months ago
      Anonymous

      congrats to your caffeine addiction

    • 2 months ago
      Anonymous

      Take a small weed edible 90 minutes before you want to sleep

      Weed is the only surefire sleepytime supp that has no side effects in small doses

      I do not condone smoking anything or consuming large amounts of THC to be clear

  60. 2 months ago
    Anonymous

    >can squat 275 for ~6 reps
    >deadlift 365 for ~5 reps
    >still have stick legs
    How the fuck do you make these fuckers grow? I do 3x10-12 isolations on top of the heavy compounds on my leg days, 2x/week. It's been over a year and my legs are still scrawny as fuck

    • 2 months ago
      Anonymous

      desu, if any muscle in your body didn't naturally gain mass as you got stronger there isn't much you can do about it anymore

      like yeah go on try squatting 300 and dling 400 see how that fucking works lmao

  61. 2 months ago
    Anonymous

    this is my current routine

    monday
    >3x5 cg bench
    >4x5 bench
    >3x8 ohp
    >4x5 bb row
    >3x8 curls

    tuesday
    >5x5 squat
    >5x5 deadlift

    thursday
    >4x8-12 bench
    >4x8-12 ohp
    >4x8-12 bb row
    >3x8 curls

    friday
    4x8-12 squat
    >4x8-12 deadlift

    any thoughts?

    • 2 months ago
      Anonymous

      Add pulldowns and tricep extensions

      Dudes who don't train lats and tris are a fucking joke

      • 2 months ago
        Anonymous

        hmm close grip bench isnt enough for tris then?`

    • 2 months ago
      Anonymous

      >tuesday
      >5x5 squat
      >5x5 deadlift
      >friday
      >4x8-12 squat
      >4x8-12 deadlift
      Am I over working or is this literally zero volume at all? I do those alongside a bunch of isolation exercises. How do you make any gains at all with only that little of volume?

      • 2 months ago
        Anonymous

        how is that little volume?
        overall in a week thats 57+ reps

        • 2 months ago
          Anonymous

          Am I overworking, then? 4x6 squat, 3x10 leg curl/extensions/calf raises, 3x5 deadlifts. I always felt like it wasn't enough but this dude is just walking out after doing 2 lifts and now I'm questioning my entire fucking leg day routine

          • 2 months ago
            Anonymous

            Seems like lover volume

      • 2 months ago
        Anonymous

        I do even less and make gains (as a beginner)

    • 2 months ago
      Anonymous

      Squats 4x5
      Leg curls 3x10
      Leg extension 3x12
      Leg press 4x12

      Is that too much for a leg day? has me feeling like I'm doing way too much

  62. 2 months ago
    Anonymous

    >membership at planet fitness
    >tfw too tall do ohp at the smith machine
    What other shoulder exercises are there that are similar?

    • 2 months ago
      Anonymous

      ohp with a barbell like the rest of the population?

      • 2 months ago
        Anonymous

        There are no proper barbells at planet fitness. Only the ones like pic related.

        • 2 months ago
          Anonymous

          Use those? Or just do db shoulder press no one gives a fuck

        • 2 months ago
          Anonymous

          go to a real gym jesus

  63. 2 months ago
    Anonymous

    i think there's something wrong with my shoulder
    the joint feels "warm" and there's this popping sound when I do lat raises or shrugs. should i go to doctor

    • 2 months ago
      Anonymous

      >i think there's something wrong with my shoulder

      >should i go to doctor

      • 2 months ago
        Anonymous

        If I went to the doctor every time I was injured I would be insolvent
        take your tardpost elsewhere

        • 2 months ago
          Anonymous

          The only reason you cant go to the doctor for health issues is because you're an amerimutt. The rest of the civilized world can do this willy nilly. You're a joke.

        • 2 months ago
          Anonymous
    • 2 months ago
      Anonymous

      So they can tell you "if it hurts when you do this, don't do it?"

      If it's just crepitus, ie no pain, fuck it.

    • 2 months ago
      Anonymous

      In the long run you’re going to have it get irritated; take some workouts to experiment different forms, it may just be a matter of how wide your grip is or how you lean. Doc will steal your money

  64. 2 months ago
    Anonymous

    Any recommends for Yoga/stretch routine videos for recovery? YouTube is saturated with housewives that believe in crystals or routines acting like yoga is an actual workout.

  65. 2 months ago
    Anonymous

    >wanted to start working out again after 3d jab
    >rest bpm 125
    im fucked

  66. 2 months ago
    Anonymous

    Are skinnyfat cardio girls top tier for casual sex?

  67. 2 months ago
    Anonymous

    I will never forget the one who got away. She is the ultimate one who got away. I am the biggest idiot on the earth.

    Was hiking in the woods, I was on the north trail, she was going west. We almost intersected but things didn't quite work out.

    First I had my airpods in and I paused them for no reason, just wanted to hear nature I guess. Thats when she passed by. I felt that sinking stomach feeling because I look sort of intimidating, and out in the wilderness would be a good place to rape a girl by herself. I was expecting her to keep walking but she slowed down and then stopped, hiding her face in the trees but I could see her legs as I was approaching. I didnt know what she was doing, thought she was waiting for a friend behind her or something but she was just staring in my direction.

    Then I fucked up. I touched my airpod to get the music playing again. She saw this and immediately started walking away. When I got to where she was I saw that she was all alone. She was literally waiting for me but then somehow she detected I put my music back on and she walked away. Damn, how am I going to replicate that again.

    I've spent a lot of time thinking about this. I really screwed up. What's funny is I knew exactly what she was doing or I should have. The night before I read a bunch of articles from a website that gives solid dating advice. I was just brushing up on some tips since I'd been out of the game for a while. She was doing the most obvious approach invitation in the history of the world. And I was so narcissistic I decided I would turn my music back on and walk by her looking pretty while she admired my looks. Instead she saw right through me and made me pay for it. I actually cried yesterday over her. I haven't cried in a while. I will never get over her or my mistake. All I seek is death to end the pain. Please kill me

    • 2 months ago
      Anonymous

      wrong board and thread

    • 2 months ago
      Anonymous

      first sentence im out. youre better than this. and talking down on yourself will ensure you nothing good in your future. stop fapping and stop watching so much porn. it rots your brain and makes you communicate like a caveman.

  68. 2 months ago
    Anonymous

    [...]

    >U gun die
    fuark should i still lift?

    • 2 months ago
      Anonymous

      LIFT till you die bro

      • 2 months ago
        Anonymous

        fuaaaaaaark

        • 2 months ago
          Anonymous

          Make sure your gym buddy knows to add a plate before calling the ambulance.

          • 2 months ago
            Anonymous

            i i lift at home alone

  69. 2 months ago
    Anonymous

    My cardio is dogshit and i want to change that.
    I lift 3 times a week, should i do cardio the days i lift, the days i rest or just do it everyday?

    • 2 months ago
      Anonymous

      do it every day, do it a little lighter and for a little longer on rest days to maximize recovery

      • 2 months ago
        Anonymous

        You can do any of the three, really. What matters mostly is your goals. Do you want to prioritize lifting progress, cardio progress, or equal?

        >Do you want to prioritize lifting progress, cardio progress, or equal?
        Right now, cardio, but ideally i would like them to be equal.

        Unless you're doing heavy legwork, then do it everyday. Just like lifting you gotta start small and slow then work your way up.

        I do heavy squats every time i lift, so i guess i should lower the weight until my cardio gets better.

        Thanks for the help.

        • 2 months ago
          Anonymous

          >Right now, cardio, but ideally i would like them to be equal.
          Keep in mind that when I say "equal" they're both gonna be below the maximum progress.
          You can do 1 at 100%, the other at like 50%, both at 75%, or something in between. Pulling numbers out of my ass to illustrate a point, don't take them to heart.
          Just focus on what you want to progress in the most and look at results. If you're not progressing in one as much as you'd like, and too much in the other, adjust time/effort spent.

        • 2 months ago
          Anonymous

          Lifting comes first since that's way more important. It's just that running or doing cardio after a lift feels fucking awful. Maybe do cardio 8 hours before or after you go to the gym depending on when you lift in the morning or evening.

    • 2 months ago
      Anonymous

      You can do any of the three, really. What matters mostly is your goals. Do you want to prioritize lifting progress, cardio progress, or equal?

    • 2 months ago
      Anonymous

      Unless you're doing heavy legwork, then do it everyday. Just like lifting you gotta start small and slow then work your way up.

  70. 2 months ago
    Anonymous

    >just wanted to start working out
    >resting bpm at 93bpm

    man fuck this vaccine bullshit
    not gonna risk getting a stroke

  71. 2 months ago
    Anonymous

    I'm exhausted all day after working out.

    Today I just did OHP, barbell rows, and 10 minutes walking on an incline treadmill. I've been going to the gym for a few months now I think. I was doing squat, bench, rdl but changed things and split things up. Today was even less than I was supposed to. Tired and brain foggy still though.

    • 2 months ago
      Anonymous

      It'll pass. I first started going to gym 2 years ago, I managed 2 or 3 months since I had that same experience and wasn't really enjoying it. Cue a 1.5 years break, and now I've been going 3 times a day for 6 months and don't get any of those issues like before anymore. Some small things that helped me, aside from the obvious time passing and becoming more fit.
      >wear breathable clothes
      >take good pauses between workouts and after cardio if you're pushing yourself, 3-4 minutes is alright
      >drink enough water, but also not too much (at least 8 ounces of water every 15 minutes, and drink a good amount before going to gym)

  72. 2 months ago
    Anonymous

    any calve advice? I'm noticing gains on my legs but I feel the calves are getting behind. And I would like to avoid that chicken leg look

    • 2 months ago
      Anonymous

      find a step and do full range of motion calf raises on it

      skip rope

  73. 2 months ago
    Anonymous

    So did i understand it right that if im doing a hypertrophy program i shouldnt chase after upping the weight every single time
    Rather than doing most amount of swsets/reps?

    • 2 months ago
      Anonymous

      You should still chase after upping the weight. You just do more sets and reps.

      • 2 months ago
        Anonymous

        Hmmm

  74. 2 months ago
    Anonymous

    >Girl hasn't texted me back in 2 hours
    Is it over? She usually writes back almost immediately, did I say something wrong? Did she get fed up with me taking so long to respond to her?

    • 2 months ago
      Anonymous

      wrong board and thread

    • 2 months ago
      Anonymous

      nvm she literally just texted back ecks dee, we've been chatting for 2-3 days, can I ask her out on a date on friday/saturday or should I wait a week

      • 2 months ago
        Anonymous

        Strike while the iron is hot

      • 2 months ago
        Anonymous

        always do it

    • 2 months ago
      Anonymous

      Dont want to bring bad news but its most likely over, hard to come back from this

  75. 2 months ago
    Anonymous

    Is the boring but big programm good for an intermediate? aka lifting for over 1.5 years who wants to get some mass over the winter?

    • 2 months ago
      Anonymous

      I think so but why are all sources so secretive about how much to lift for the 5x10 sets? like the 5/3/1 sets are calculated with autistically precise percentages, but the 5x10 is like "use whatever weight you want lololo if you get injured it's your own fault" even though they end up being the bulk of your volume

      • 2 months ago
        Anonymous

        Right? Im honestly just going with 40% of my rep maxes then working on putting 5lbs every week on

      • 2 months ago
        Anonymous

        It's not a secret. Wendler says to start with 30-40% to get used to it if you're new, and then do 50%. However, there are various challenges and variations with no percentages given (because you're programming it yourself, sort of like joker sets from beyond) or relatively high percentages.

  76. 2 months ago
    Anonymous

    my current PHUL progression is if i can do 4 sets 8 reps minimum i put on 5lbs the following week
    if i cant do all 4,5 sets with 8 reps i do the net week again if i fail again i drop 5lbs
    that sound ok?

    • 2 months ago
      Anonymous

      I don't like it but I think it would work as long as you have other lifts feeding into your main compound movement.

      • 2 months ago
        Anonymous

        what dont you like about it?
        im doing barbell only phul

        • 2 months ago
          Anonymous

          Repeating a lower weight again for the same number of reps and sets and hoping that it will make you stronger is like calculating x+y twice and expecting a different results each time. This can happen but it only works because you didn't try hard enough the first time. Of course if you do accessory lifts or isolation work on top of your main lift the game changes because they contribute to the work you do and could push you other the edge.

          • 2 months ago
            Anonymous

            hmm i see
            so would it be better to outright drop the weight the first time i cant finish sets/reps?

            • 2 months ago
              Anonymous

              No that would make it worse because every bad day would set you back two weeks even when you could have gotten it the second time. Just use your common sense regarding weight drops. If want to drop the weight you should grind out more reps than last time. There is no need to repeat the same performance again when you have already proven that it does not get you the result you want.

              • 2 months ago
                Anonymous

                gotcha thanks anon

  77. 2 months ago
    Anonymous

    I'm kinda stalled everywhere on my SL variant so I am tempted to finally give 5/3/1 a good try, but I worry that what'll happen is I'll start with the recommended relatively light training max, then obviously I'll be able to easily add 5 lbs every 3 weeks for a while but then I'll just be back to my current working sets and progress will just stall again. I guess it's a matter of trusting the system

    • 2 months ago
      Anonymous

      New programs usually allow us to work a bit harder. Getting into a routine also makes our mentality routine.
      Might also be a lack of nutrition or rest, so look at those as well.

    • 2 months ago
      Anonymous

      I swithed SL to nsuns 4day lp because i got bored of it after 8 months

  78. 2 months ago
    Anonymous

    >dont have access to a barbell
    >look up how to do dumbbell deadlifts
    >look up how to do dumbbell squats
    >its literally the same thing

    which is it? I dont get it. when I see guys doing deadlifts with a barbell they keep their legs stiff but here you are doing a squat motion for both deadlifts and squats. I dont get it

    • 2 months ago
      Anonymous

      for me i can never feel something doing the compound lifts with dbs

    • 2 months ago
      Anonymous

      Look at the angle of the torso on the starting and end position.
      For the deadlift you are much more bent over, allowing the posterior chain to do the primary work.
      For the squat you are more upright, involving the quads far more.

  79. 2 months ago
    Anonymous

    Reporting in ive finished working out 2 days after getting my 3rd jab

    My heart rate went above 150 most of the times

  80. 2 months ago
    Anonymous

    When doing regular curls, should you ever lose tension on the bicep? Especially at the bottom of the rep, should you limit the ROM and not allow your arm to stretch out completely to keep tension or is it okay to lose it at the bottom of the rep? Personally, I think it doesn't really matter but since my biceps respond very well to the constant tension on a cable curl for example I was thinking maybe I've been doing it wrong all my life.

    • 2 months ago
      Anonymous

      Where my curlbros at?

  81. 2 months ago
    Anonymous

    I feel like gf is pushing me to have sex without a condom
    we did it once, and when I went to grabbed a condom she said it was a good idea
    when we were done she said she wanted to masturbate, and asked if I wanted to do it and I said no, so she supposedly did it herself
    when I came back from the bathroom she was sad, and wouldn't tell me why

    after a while she came and hugged me, started stroking me and wanted to do it again
    I felt like she didn't want to grab a condom, so I didn't
    we fucked, and I came on her stomach
    now she's happy, she jokingly told me I was bad for doing her without a condom
    now I'm in the bathroom and she wrote like 20 messages telling me she loves me

    during the second fuck, I asked her if she wanted me to come inside and she said she wanted to, but it's not a good idea right now
    but I really felt like she wanted to

    I want children, but not now
    we have too many problems, and no money

    how do I make her not want to fuck raw?
    I really felt uncomfortable, and felt forced to fuck her that second time

    • 2 months ago
      Anonymous

      Just get her on BC. Depo, IUD, the pill. Something. Or get a vasectomy.

      • 2 months ago
        Anonymous

        she doesn't want to screw with her hormones, and I do want children someday

        what I want to know is how to make her not want to do it without a condom

        • 2 months ago
          Anonymous

          copper iud thing no hormones nut always inside

          • 2 months ago
            Anonymous

            I'll look into it, ty

    • 2 months ago
      Anonymous

      how is this fit related at all

      • 2 months ago
        Anonymous

        I lift regularly
        I sometimes have personal problems

        • 2 months ago
          Anonymous

          not fit related at all

  82. 2 months ago
    Anonymous

    How long does it take for glycogen in the muscle to recover ?

    • 2 months ago
      Anonymous

      Can't really give an exact number but at least 24 hours assuming you consumed lots of carbs after depletion.

  83. 2 months ago
    Anonymous

    I am 6'3, 180lbs. began cutting over a month ago at about a 300kcal deficit, and have lost 10lbs since then.
    My goal was to add definition to my arms and have popping, visible abs. I estimate that at my current rate, my abs will be prominent at about 174lbs. I am happy with how my abs look at this point, but my arms look smaller without more definition. I'm focused on aesthetics, not powerlifting.
    Is this weight too skelly for someone my height? I have a large frame, and intake a proper amount of protein. I'm just afraid at possibly destroying gains. My face looks better and my jawline is prominent now, which is the best result from this cut.

    Dont have a current physique pic on hand but can provide one if needed,

  84. 2 months ago
    Anonymous

    >dyel gf

  85. 2 months ago
    Anonymous

    I wanted to add in isometrics into my workouts bros. Is it good to have a isometric only day?? Just like a solid half hour or so isometric only.

    • 2 months ago
      Anonymous

      isos on same days

      • 2 months ago
        Anonymous

        So like im doing chest do a chest iso metric ? No iso only day?

        • 2 months ago
          Anonymous

          yes chest isos on chest compound days

          • 2 months ago
            Anonymous

            Oh okay i had like this vision of a isometric only full body workout day. Im going to do both. To see how i feel. Thank you for this knowledge anon.

            • 2 months ago
              Anonymous

              ygmi

              • 2 months ago
                Anonymous

                Thank you for believing in my anon. Ygmi to

  86. 2 months ago
    Anonymous

    For fit posters who wanted to hero, did getting fit help? What else did you change?

    • 2 months ago
      Anonymous

      Getting fit doesnt fix mental problems.

      • 2 months ago
        Anonymous

        Neither does therapy

    • 2 months ago
      Anonymous

      Yes it did you just wanna get more and more strogner/buffer

      Fuck quitting life youre here for getting swole

    • 2 months ago
      Anonymous

      The most important things for me were setting goals so I had something to work towards and finding a productive hobby to learn, keep my mind occupied and open up opportunities to maybe stray away from the life that made me unhappy. You have to eliminate the main things that make you unhappy (in my case I had to drop out of uni and move back to my home town), cut off the people that pull you down, have more of the things and the people in your life that make you happy. Then I had to fix my diet and more importantly, my sleep cycle and quality. At the time I wasn't just suffering from depression, I also had really bad anxiety but it was from just having all my hormones out of whack due to lack of sleep, high stress, poor diet, lack of exercise and so on. Fixing sleep and diet (also meant drinking much less alcohol, btw.) pretty much eliminated my anxiety and the aforementioned things made depression a lot easier to handle. I also started supplementing Vitamin D and Vitamin B complex which really elevated my mood, especially in the winter months. Getting fit wasn't really the key for me although it does help a lot in terms of keeping you occupied, seeing improvements and like I said earlier, you can also set goals and enjoy the rewarding feeling of achieving them. For me, getting fit mostly meant that I felt a lot more comfortable around others which was also valuable.

  87. 2 months ago
    Anonymous

    Just starting University, and there's a free gym in my building. It's a bit shit, but I want to start a routine to try and get a bit fitter. It only has machines though, so I've been struggling to find a routine online I can copy, which doesn't use benches and barbells. I have access to:
    Leg Curl, Leg Extension, Chest Press, Shoulder Press, Assisted Chin Ups and some cardio machines. There's also a single set of adjustable dumbells, which I suppose is better than nothing. Anyone with more experience than me (none) think they could come up with a reasonable routine for a beginner? 3-4 days a week ideally. Will definitely be using the rowing machine for cardio.

    • 2 months ago
      Anonymous

      Before that, check what clubs your gym offers. Uni's will sometimes have seekrit gyms if there's lifting clubs.

      • 2 months ago
        Anonymous

        This is just a tiny gym in the student accomodation. I know theres a weightlifting and a powerlifting society in the Uni, but they work out of a gym on the other side of the city. The convenience is pretty key for me, at least at the moment. Might join an actual gym if I can be consistent with this one.

        • 2 months ago
          Anonymous

          Oh, well, that's a shame. Sorry, that was the only trick I had.
          In any case, a routine isn't totally necessary. Rather, routines are something done for optimal progression within a set of goals. It is enough if you simply use these machines with regularity, taking optimal rests between work of muscle groups, and apply progressive overload to your training.
          This is the only time I'll recommend R*ddit, but they have a megathread on the topic of working out in gyms that have this sort of limited equipment. I recommend checking it out.

    • 2 months ago
      Anonymous

      You can do a basic full body greyskull using chest press the pull up machine and leg curls. Can simulate OHP and rows with the DBs. Not sure what to do for explicit core work though.

    • 2 months ago
      Anonymous

      Find a non-free gym nearby and do a solid routine instead, if able.
      Machines can be good for accessories but using them exclusively without dumbbell/barbell freeweight exercises you're gonna fuck yourself. Imagine a car with a few hundred horsepower and a driveshaft made of tin. You need the entire machine to be strong or you could end up hurting yourself.

      • 2 months ago
        Anonymous

        That's definitely the long term plan, but I've half assedly tried to start going to the gym before, so want to at least be consistent for a month or two before comitting to an actual gym.

        • 2 months ago
          Anonymous

          If that's the goal I wouldn't worry too much about a strict and optimal routine. Grab every machine in order for like 3x5 at a comfortable weight, spend 1~1.5h at the gym and get that rythm going for the sake of getting the rythm going. Then move asap.

  88. 2 months ago
    Anonymous

    When should I switch away from 3x5 strength program? I'm starting to plateau even though my lifts aren't that high. Should I just deload and check my food, sleep etc. and keep trying?

    • 2 months ago
      Anonymous

      when you think its getting boring honestly

  89. 2 months ago
    Anonymous

    Broke or bruised my rib on holiday now back home and want to start lifting hard again. Anyone that had the same how long did it take for you to lift heavy again? I can do some curls but pull/chinups hurt bad and I don't want to delay my recovery..

    • 2 months ago
      Anonymous

      Idk anon but be safe

  90. 2 months ago
    Anonymous

    used to do a 3 day routine with chest+back bicep+legs triceps+shoulders 7 days a week, been hardstuck at 155 lbs for the past two years and recently started 30mg db 250 test e, should I keep following the same routine?

    • 2 months ago
      Anonymous

      >155 lbs
      eat

      • 2 months ago
        Anonymous

        well I'm 5'7 forgot to tell that

        • 2 months ago
          Anonymous

          im 5"8 and 160

      • 2 months ago
        Anonymous

        Second this. Especially if you're roiding. You need more food for your body to do something with.

  91. 2 months ago
    Anonymous

    Just got back from a 4 day school trip to a nature preserve where I didn’t have Wi-Fi. Did I miss any good threads?

    • 2 months ago
      Anonymous

      >school trip

      • 2 months ago
        Anonymous

        I’m in a college biology program

    • 2 months ago
      Anonymous

      you missed my thread where I talked about how eating raw curry increased test by 30%

  92. 2 months ago
    Anonymous

    What the hell are you supposed to say when someone tells you that they had a nightmare and couldn't sleep? Like, what the fuck can I do with your dreams

    • 2 months ago
      Anonymous

      tell her to grow the fuck up

    • 2 months ago
      Anonymous

      Sorry to hear about your nightmares, hope you have better sleep tonight. You can talk to me if you ever feel like you need a bit of support. I'll be there for you.

  93. 2 months ago
    Anonymous

    why do I feel like shitting every time I bike

    • 2 months ago
      Anonymous

      You're gassy and the bike is moving your intestines

  94. 2 months ago
    Anonymous

    trying to adapt one of NH's programmes to my tastes https://www.youtube.com/watch?v=o_x3Ij2GBXM

    Tuesday: Shoulders & Back
    Weighted pull-ups + Abs/Calves/Neck
    Seated/Standing OHP + DB rows
    DB flies/Incline flies + Cable lateral raises

    Thursday: Lower Body
    Bulgarian split squats + Neck
    RDLs + Leg extensions
    Calf raises + Hanging leg raises OR Abs rollout

    Saturday: Chest & Arms
    BB/DB Incline press + Abs/Neck
    BB Bench press + Machine row
    DB incline curls + Triceps pushdowns + One arm cable rows

    The idea of an aesthetics based, not leg focused program interests me, but I'd like to break this up into 5-6 days add a little bit more volume and less supersets, ignore the neck stuff because my neck looks good already, and replace some exercises I hate like flyes and bulgarian split squats. any advice to adapt this?

    I'm 1/2/3/4 but I want to stick to aesthetics from now on, and had enough of fucking squats

  95. 2 months ago
    Anonymous

    currently running a 4 day upperlower split but everytime i get to lat raises and curls im already so fatigued after the compounds that i can never really up the weight/reps, should i get in a 5th day with maybe just accessoires to progress in them?

    • 2 months ago
      Anonymous

      Try an antagonist split. That exact reason is why I switched.

  96. 2 months ago
    Anonymous

    >Ask a girl for a date
    >She says yes
    >Suggest a place
    >She hasn’t responded in 2 hours
    Was she fucking with me?

    • 2 months ago
      Anonymous

      Did you suggest arbys or mcdonalds.

  97. 2 months ago
    Anonymous

    most the time I see people punching they always "tap" the bag and stop applying force the moment they make contact, aren't you supposed to keep applying force AFTER making contact?

    • 2 months ago
      Anonymous

      Depends what you're working but hitting "through" has very good benefits for your training.

    • 2 months ago
      Anonymous

      Sort of. The issue with telling people to hit "through" the bag is a lot of times it causes people to push their punch rather than snap it. That also by proxy causes people to fuck up their distance, they stand way too close.

      Reason being, they think the more the bag swings, the stronger the punch must be, right? But the goal shouldnt be to make the bag swing, it should be to make the bag "jump". If you have proper snap to your punch and are at the ideal range, the bag wont swing much or at all, but will sort of bounce upwards, or jolt.

  98. 2 months ago
    Anonymous

    Should I use leg drive during DB BP? Feels sort of awkward, especially when doing it incline.

  99. 2 months ago
    Anonymous

    Is 6-8 sets of 12 reps with low weight good volume for side delts? The 4x12 doesn't seem to be working all that much, they are lagging behind comapred to my front and rear

  100. 2 months ago
    Anonymous

    >Coworker has an extreme victim complex
    >Realize I have a victim complex too
    How do I lift this away? It's actually causing me physical pain now.

  101. 2 months ago
    Anonymous

    Should I switch from 2 arm Landmine press to 1 arm when I can do 90lbs for reps or keep with 2 arm?

  102. 2 months ago
    Anonymous

    >feel almost nothing with lateral raise doing 3x12, until the last 2-3 reps
    >switch to myoreps
    >feel it the entire fucking time, feels like I'm getting a shoulder workout for the first time ever in my life
    holy mother of FUCK why have you people been keeping this concept from me??? And it's way faster too godDAMN this shit is amazing

  103. 2 months ago
    Anonymous

    2 really stupid questions:

    As my glutes get bigger, the ability to wipe my ass becomes more laborious. Would removing all the ass hair make this an easier process?

    Also, as my strength increases, so has my belly. I need to get rid of this of course so I'm going to dedicate my Saturday as an intense cardio day. The problem, however, is finding something that isn't going to interfere with my 5 day routine. Any suggestions or personal experience would be fantastic.

    • 2 months ago
      Anonymous

      Just eat a deficit. If you're fat enough it's visible on your belly then that's what's impeding your ass wiping.

    • 2 months ago
      Anonymous

      Start a cut, it's fat that's stopping you.
      Also work on mobility and flexibility.

    • 2 months ago
      Anonymous

      >Also, as my strength increases, so has my belly
      Yeah welcome to bulking. That's how it works.
      >I need to get rid of this of course so I'm going to dedicate my Saturday as an intense cardio day
      That's.. not how the body works.
      >finding something that isn't going to interfere with my 5 day routine
      That's not how ANY of this works. Did you do any reading at all about lifting/bulking/cutting..??

  104. 2 months ago
    Anonymous

    Anyone got the Arnold routine? Couldn't find it in the sticky

  105. 2 months ago
    Anonymous

    Can someone tell me why people do a bulk/cut cycle, instead of just maintaining a long term consistent diet and workout plan? Is there an actual physical benefit, or is it mostly just coping/behavioural?

    • 2 months ago
      Anonymous

      Because gains.
      Recomp is possible and viable for beginners.
      Painful and slow for intermediates.
      Impossible and hell for advanced lifters.
      A bulk/cut cycle with some maintenance in between is the quickest and most effective path to getting bigger and stronger.

    • 2 months ago
      Anonymous

      bulking and cutting, when done properly, will lead to faster muscle gain than maintaining over a longer period of time. Also, once you're at a very advanced level in your lifting career, gaining muscle becomes much more difficult, so bulking is often times the only way to make it happen with any sort of consistency.

  106. 2 months ago
    Anonymous

    My quads are pretty developed size wise, but strength wise it's one of my weakest muscle groups, is the fact that they are naturally large indicate that they have like a higher strength ceiling?

  107. 2 months ago
    Anonymous

    when will somebody make a new qtddtot?

Your email address will not be published.