QTDDTOT

Questions That Don't Deserve Their Own Thread

Do
>Post stats (height/weight/gender)
>Post sets x reps and how heavy your lift is
>Google basic questions before asking

Don't
>Ask about non-fitness shit
>Ask for medical advice (go to a doc)
>Ask about steroids (go to /fraud/)
>Blogpost or post about relationship shit

  1. 2 months ago
    Anonymous

    Why wouldn’t he just run away?

    • 2 months ago
      Anonymous

      >Implying they're hunting him

    • 2 months ago
      Anonymous

      >Dad-a-chum? Dum-a-chum?

    • 2 months ago
      Anonymous

      what are you, chicken?

    • 2 months ago
      Anonymous

      Google coconut crabs anon, he is likely on an island and has been running for hours and they will hunt and kill a human in packs

  2. 2 months ago
    Anonymous

    newbie lifter here, running a 4 day u/l split. im considering dropping DL on one of my leg days to substitute it with RDLs. good idea? i feel like i build up a massive amount of fatigue otherwise even though i only do one heavy working set of 5 reps

    • 2 months ago
      Anonymous

      RDL's are more of a hamstring exercise than standard deadlifts, they can't really replace the real thing. When do you do your deadlifts, what's your sets x reps, how long do you rest, and how heavy are you going?

      [...]
      bump

      I have to be honest anon I have no idea what leukocytes are. How extreme is your deficit and can you post stats?

      • 2 months ago
        Anonymous

        >When do you do your deadlifts
        Lower A (i squat "light" after my DL set) currently at 1x5 95kg (increasing by 2.5 per week but its starting to feel real heavy)
        Lower B (i squat "heavy" before DL) currently at 1x AMRAP 80kg (increasing weight by 2.5 if i hit 10 reps, had this at 3 sets of 5 before but cut back)
        lower a is on tuesdays, lower b on fridays, upper a on monday and upper b on thursday
        >how long do you rest i do warmup weights (40 10x ->60 5x->80x2-> 5kg increments for 1 rep until im at my working set, no rest but changing plates, i rest for 3 min after warmup (maybe too much) and then get going, between squats i usually rest between 3-4 mins on heavy days and 2-3 on light days.

        i know they dont really replace the real thing but i need to work on my hamstrings and glutes anyway so i thought they would be a good substitute along wiht glute bridges and accumulate less overall fatigue so i can recover better
        lifting for 3 months

        • 2 months ago
          Anonymous

          IMO doing squats and deads on the same day is counterproductive if either goes heavy.
          >increasing weight by 2.5 if i hit 10 reps
          Why the fuck are so many people going for 10+ reps on heavy lifts? I see this shit everywhere now, did I miss a meme? Anything above 8 for compounds is begging for an injury, and most lifters shouldn't go beyond 5-6 reps for deadlifts per set.
          >i do warmup weights (40 10x ->60 5x->80x2-> 5kg increments for 1 rep until im at my working set
          I'd lower your warmup reps if I were you, only do 10 without additional weight. Then do 5 of 50%, 3 of 75%, 2 of 90% and rest. Don't bother with the 5kg increment shit you're not nearly strong enough for that to be necessary.

          It just sounds like you're trying to do too much volume and topping that with doing squats same day, no wonder you're fatigued. I suggest isolating Squats and Deads to their own days as main compounds instead of doing them twice a week.

          5'11, 180lbs
          bench 225, deadlift 315, and squat 245

          here's is my new routine while I bulk. I want to train harder than I have before, and want to know if this routine ive made is optimal for hypertrophy. I dont give a fuck about powerlifting, I just want to be big, strong, and look good. something to note is that I have a home gym so if you make any changes or add/replace exercises--I dont have access any machines, just free weights. I think my upper days are solid, but my lower days--I really dont know what to do and and I feel my lower lifts are ass. help a brother out

          Upper 1
          close grip bench press 4x6-10 superset with DB rows 4x10-15
          seated barbell press 4x6-10 superset with pull ups 4xfailure
          DB pullover 4x8-12
          seated db curls 4x10-12

          Lower 1
          squat 5x6-10
          split squats 3x10-12
          calf raises 5x20+

          Upper 2
          BB OHP 4x12-15 superset DB seal rows 4x10-15
          Incline bench press 4x10-12 superset pull upsxfailure
          Lateral raises 4x10-15
          BB curls cluster set, and then 5 more sets on top of that

          Lower 2
          front squat 4x8-12
          deadlift 3x8-10
          calf raises 5x20+

          only comment is that your OHP volume is way too much, that shit is super taxing. Aim for 6-10. Same with deads, if you want to progress up the weight and lower the volume.

          • 2 months ago
            Anonymous

            alright, ill try to do lower rep schemes on OHP and deads, appreciate it

            your lower days don't have enough volume imo, add some more exercises; lunges , box jumps maybe

            box jumps? is that actually a legit thing? sounds like a meme

          • 2 months ago
            Anonymous

            >I suggest isolating Squats and Deads to their own days as main compounds instead of doing them twice a week.
            i see, thanks. seems like i have to completely change my whole approach, im guessing doing bench and OHP both after each other on my upper days is retarded too then?
            and would doing bulg split squats on deadlift days and RDL on squat days be retarded or should i just add them on the day where the respective muscle groups get hammered by the compounds anyway?

            • 2 months ago
              Anonymous

              Bench and OHP hit less of the same supporting muscles, but any significant progress on bench is going to hit your CNS and make recovery harder for another compound. I don't got studies to prove this or anything but doing just one heavy compound per session works the best for me, granted I do a Lower/Upper/Upper split 6 days a week.

              Split squats should be fine and RDL's on squat days are a good idea. I honestly consider RDL's more of an accessory than a compound.

              >exercise for a year
              >still haven't figured out how to deadlift
              Re there any good unpopular guides? I feel like I've seen every dl guide ever and I just can't do it, my dl is woman tier

              Stronglifts is a pretty good resource.

              • 2 months ago
                Anonymous

                mind showing what your split looks like? so you only dl and squat once a week or do you hit deadlifts on one of your upper days?

              • 2 months ago
                Anonymous

                sure anon. For reference I run a pretty heavily modified version of Lyle McDonald's Generic Bulking Routine that I kept changing to fit my schedule. When I was doing the 4-day version I wasn't able to hit all the muscles I was trying to hit and often ran out of time before I had to go to work.

                >Lower A
                Squats 4x6
                Stiff Legged DL's 4x8
                Leg Curl 3x8-12
                Leg Press 3x8-12
                Calf Raises 3x8-12
                (Optional)
                Tricep Extensions bc my tris are weak af
                Dead Hangs

                >Upper A
                Bench 4x6
                Bent Over Row 4x8
                Landmine or Incline Press Machine 3x12
                Lat Pulldown 4x8
                Dips 3xAMRAP up to 10
                Tricep Extensions 3x12 superset with Alternating Curls 3x12
                21s or Preacher Curls to finish

                >Shoulders/Core A
                OHP 4x6
                Shrugs 3x8-10 superset with DB Lat raises 3x8
                Arnold presses 3x12
                DB Curls 3x12
                Pull ups 3xAMRAP
                Facepulls 3x12 Superset with hanging knee raises 3xARMAP and Tricep Pushdowns 3x12

                >Lower B
                Deadlifts 4x4-6
                Leg Extension 3x12
                Prone Leg Curl 3x12
                Leg Press 3x12
                Calf raises 3x12
                Same optional lifts as A

                >Upper B
                Bench 4x6
                Bent Over Row 4x8
                Incline Bench 3x8-10
                Dips 3xAMRAP up to 10
                Tricep Pushdowns 3x12 superset with Hammer curls 3x12
                Preacher Curls 2x12-15

                >Shoulders/Core B
                OHP 4x6
                Shrugs 3x8-10 superset with Prone DB Lat raises 3x8
                DB Incline press 3x8-12
                DB Shoulder press 3x12
                Facepulls 3x12 Superset with hanging leg raises 3xARMAP and Tricep extensions 3x12
                Finish with two sets of 21's

                I doubt it's a perfect routine but it got me into pretty good shape overall.

              • 2 months ago
                Anonymous

                alright, thanks a lot. wish i had machines available but such is the life of a homegym fag

          • 2 months ago
            Anonymous

            >Anything above 8 for compounds is begging for an injury,

            Is this true?

            • 2 months ago
              Anonymous

              well you have two outcomes:

              one, you hit 10 reps on a compound safely, exhuasting you from the amount of CNS effort without actually tearing muscle fibers as effectively as a higher weight with lower reps would, or you tire yourself enough that your form starts to get slack and you end up with an injury. Both situations are mediocre at best.

              • 2 months ago
                Anonymous

                NTA but how about doing a variation that doesn't tax the lower back as much instead?
                Kinda like:

                Lower A:
                Back squat: 3x5
                RDL/back extension: 3x8

                Lower B:
                Conventional deadlift: 3x5
                Lunges/BSS/hack squat/belt squat: 3x8

  3. 2 months ago
    Anonymous

    [...]

    bump

  4. 2 months ago
    Anonymous

    Home gym bros what do you use to clean your bench? I don't wanna destroy the leather with lysol.

    • 2 months ago
      Anonymous

      There are a lot of options if you just search "gym equipment wipes" on amazon. Check the questions to make sure it'll work for your stuff.

      5'11, 160lbs, and 3 1/4pl8 deadlift; what lifts can I do to reach 4pl8 deadlift? I'm lacking in lower back strength.
      Deadlifts and hip thrusts are the only exercises I know that work lower back. I want good recommendations and not gay meme exercises that google gives me.

      Deadlifts are also a core and leg exercise, not a ton of exercises work the lower back but by working on the supporting muscles you can up the amount your back can handle. Are you using a belt?

    • 2 months ago
      Anonymous

      I don't clean it, I don't see the point since I'm the only one using it and I have a hoodie on since I live in the northwest.

      Is SS good for my girlfriend?

      As long as she's lifting, just make sure she doesn't try eating like 3000 calories or some shit like a lot of SS guys do thinking you need to eat big to get big
      >pic rel

  5. 2 months ago
    Anonymous

    5'11, 160lbs, and 3 1/4pl8 deadlift; what lifts can I do to reach 4pl8 deadlift? I'm lacking in lower back strength.
    Deadlifts and hip thrusts are the only exercises I know that work lower back. I want good recommendations and not gay meme exercises that google gives me.

    • 2 months ago
      Anonymous

      What makes you think your lower back is giving out?

      >exercise for a year
      >still haven't figured out how to deadlift
      Re there any good unpopular guides? I feel like I've seen every dl guide ever and I just can't do it, my dl is woman tier

      SS 5 step deadlift set up

      anyone have the calisthenic progression and regressions pic? the one showing the exercise and how many reps/sets you need to be able to do before progressing to the next one

      Startbodyweight

      • 2 months ago
        Anonymous

        >Startbodyweight
        not the one i was thinking about but it should do, thank you

      • 2 months ago
        Anonymous

        Bench and OHP hit less of the same supporting muscles, but any significant progress on bench is going to hit your CNS and make recovery harder for another compound. I don't got studies to prove this or anything but doing just one heavy compound per session works the best for me, granted I do a Lower/Upper/Upper split 6 days a week.

        Split squats should be fine and RDL's on squat days are a good idea. I honestly consider RDL's more of an accessory than a compound.

        [...]
        Stronglifts is a pretty good resource.

        I think my setup is right, but I can't activate the muscles right. Just for reference, I'm 190cm, 88kg, ORM ohp 65kg, bp 95kg, squat 5RM 125kg (never tried ORM), dl 120kg, barely for 1. Where am I supposed to feel the deadlift the most? In my hams? Hips? Lower back?

        • 2 months ago
          Anonymous

          Have a video? Should feel it mostly in glutes and hamstrings if you're not a round back puller.

          >That squat to deadlift ratio
          95% chance you're squatting high

          • 2 months ago
            Anonymous

            I usually delete vids after watching and analyzing them, with squats I can assure you they are not high, not atg, but clearly below parallel. The issue with my lifts is that they look good, but feel wrong and usually when I figure something out it looks the same on the vid, but feels different cause I'm mindful of something particular. I posted on bb forum once, they mostly said that it's good and gave some standard pointers. My brain just doesn't understand deadlifts

            • 2 months ago
              Anonymous

              sounds like a mobility issue in your hips and/or legs

  6. 2 months ago
    Anonymous

    5'11, 180lbs
    bench 225, deadlift 315, and squat 245

    here's is my new routine while I bulk. I want to train harder than I have before, and want to know if this routine ive made is optimal for hypertrophy. I dont give a fuck about powerlifting, I just want to be big, strong, and look good. something to note is that I have a home gym so if you make any changes or add/replace exercises--I dont have access any machines, just free weights. I think my upper days are solid, but my lower days--I really dont know what to do and and I feel my lower lifts are ass. help a brother out

    Upper 1
    close grip bench press 4x6-10 superset with DB rows 4x10-15
    seated barbell press 4x6-10 superset with pull ups 4xfailure
    DB pullover 4x8-12
    seated db curls 4x10-12

    Lower 1
    squat 5x6-10
    split squats 3x10-12
    calf raises 5x20+

    Upper 2
    BB OHP 4x12-15 superset DB seal rows 4x10-15
    Incline bench press 4x10-12 superset pull upsxfailure
    Lateral raises 4x10-15
    BB curls cluster set, and then 5 more sets on top of that

    Lower 2
    front squat 4x8-12
    deadlift 3x8-10
    calf raises 5x20+

    • 2 months ago
      Anonymous

      your lower days don't have enough volume imo, add some more exercises; lunges , box jumps maybe

      • 2 months ago
        Anonymous

        they're great for explosiveness, maybe not so much for hypertrophy. i suggested more because you said you didnt have access to any machines

  7. 2 months ago
    Anonymous

    you cant take the 4chan out of IST
    and thats a good thing

    • 2 months ago
      Anonymous

      the furries of politics

      • 2 months ago
        Anonymous

        /pol/, not /homoglobo/

        • 2 months ago
          Anonymous

          same shit

  8. 2 months ago
    Anonymous

    Is SS good for my girlfriend?

  9. 2 months ago
    Anonymous

    What's a good mobility/stretching routine?

    • 2 months ago
      Anonymous

      pic rel is a decent one, helps me be a little more limber since I'm a desk jockey.

    • 2 months ago
      Anonymous

      doing this every day has done my mobility and posture a whole lot of good

  10. 2 months ago
    Anonymous

    >exercise for a year
    >still haven't figured out how to deadlift
    Re there any good unpopular guides? I feel like I've seen every dl guide ever and I just can't do it, my dl is woman tier

  11. 2 months ago
    Anonymous

    anyone have the calisthenic progression and regressions pic? the one showing the exercise and how many reps/sets you need to be able to do before progressing to the next one

  12. 2 months ago
    Anonymous

    OK giggas, I just want to lose the Fat (ie,reduce the SIZE of fat cells,without killing them cells)I have, Im already betraying my aristocratic Estate by going on a caloric ~~*deficit*~~ (I mean,an aristocrat on a deficit...really,biology?)
    >I have a barbell of 45% my BW and 2 10/kilos dumbells. Should I keep doing psychotically high reps as ive been doing? Im doing 500-700 barbell shrugs a day and now my shoulders are thick
    Should I start doing 200 OHPs? 1K deadlifts a day

    • 2 months ago
      Anonymous

      weight management is all calories, exercise doesn't mean shit. Any fancy verbage about reducing or killing fat cells is additional shit that doesn't matter: Cut calories and you will lose weight. There is no alternative.

      Bros, I've been experiencing extreme paranoia, anxiety, horniness, anger and overall high energy ever since I got to around 15% bodyfat.
      Is this normal?

      no

      [...]
      I think my setup is right, but I can't activate the muscles right. Just for reference, I'm 190cm, 88kg, ORM ohp 65kg, bp 95kg, squat 5RM 125kg (never tried ORM), dl 120kg, barely for 1. Where am I supposed to feel the deadlift the most? In my hams? Hips? Lower back?

      you should definitely feel them in your lower back. My guess is that you're arching your back, have your feet too close together, or aren't bracing before the pull.

      • 2 months ago
        Anonymous

        cheers bro I'll get my bloodwork done just in case, I'm not roiding but this sudden change in personality is concerning nonetheless

      • 2 months ago
        Anonymous

        >You should feel deadlifts primarily in your lower back.

        Lmfao. Great advice dood.

        • 2 months ago
          Anonymous

          it's literally one the primary muscles in the movement

  13. 2 months ago
    Anonymous

    Bros, I've been experiencing extreme paranoia, anxiety, horniness, anger and overall high energy ever since I got to around 15% bodyfat.
    Is this normal?

  14. 2 months ago
    Anonymous

    Question: are chickpeas or lentils sneed? Also, does cooking the onions destroy any test boosting effect? Why does everyone talk about eating them raw, wouldn’t you want to sauté them?

    • 2 months ago
      Anonymous

      eat it however you want, the test boost is negligible at best. the only real reason to eat onions or garlic raw is the ?allicin? and its great antiviral and antifungal properties. chickpeas and lentils are fine.

    • 2 months ago
      Anonymous

      sneed is a forced meme IST tried years ago, and the test boosting study for onions was for the juice of several onions and only tested on rats. For humans you'd have to drink so much onion juice that your stomach would burst before you got any significant effects. Any sort of "natural way to boost your T" is total horseshit and you should disregard it immediately.

      • 2 months ago
        Anonymous

        >total horseshit
        What about eating bull testes?

        • 2 months ago
          Anonymous

          total bullshit

        • 2 months ago
          Anonymous

          if you want to grow muscle and be healthy stop thinking so damn hard about what food will "boost test" or "reduce estrogen" youll just go mad about it for a while and come out at the end of it with the same conclusion millions of men before you have come to and that is that there is no magic T boosting food that will give you noticable benefits. what works is to stay consistent with training and eating enough food.

          • 2 months ago
            Anonymous

            I'm not obsessing over that stuff, that was my only comment here.

            total bullshit

            Are you sure? I've seen mixed thoughts online.
            Seems like it should have some bioavailability but obviously not thw same as roids

            • 2 months ago
              Anonymous

              >Are you sure?
              don't be a fucking retard m8. Come the fuck on.You really think INGESTING something increases your test? The test that ONLY IS PRODUCED BY YOUR BODY? Get fucking real. The only way to boost your test externally is roids.

              • 2 months ago
                Anonymous

                >You really think INGESTING something increases your test?
                Aren't there oral steroids? How would eating testosterone in a meat wrapper be different than that?

              • 2 months ago
                Anonymous

                Oral steroids don't effect test levels, they're usually things like Dbol or winstrol which are cutting steroids. Any sort of gear that effects test is injectable.

                You do know that your body can't just take the testosterone out of meat and use it, right? Digestion is a thing. And the testosterone of another animal is not immediately applicable to a different species.

              • 2 months ago
                Anonymous

                >Dbol is a cutting oral
                Anon, I...

              • 2 months ago
                Anonymous

                whatever, I don't obsessively keep up with gear but I know that no oral steroids are good for T.

              • 2 months ago
                Anonymous

                >You do know that your body can't just take the testosterone out of meat and use it, right?
                Why not? We can absorb things like thyroid hormone from eating bovine thyroid.

              • 2 months ago
                Anonymous

                Go be stupid somewhere else. You have your answer.

              • 2 months ago
                Anonymous

                You have no clue what you're talking about. Still no answer

              • 2 months ago
                Anonymous

                >And the testosterone of another animal is not immediately applicable to a different species.

                You're otherwise right, but this is bullshit. Testosterone has exactly the same chemical structure for most bigger mammals, so you could actually inject testosterone from a bovine and it'd work. In reality, making it synthetically is a lot easier and safer, of course.

              • 2 months ago
                Anonymous

                Testosterone was BTW discovered by extracting it from bull testicles, that was in 1935.

              • 2 months ago
                Anonymous

                Actually, there's HCG which stimulates the leydig cells as well, but yeah, you're right.

            • 2 months ago
              Anonymous

              >Are you sure? I've seen mixed thoughts online.
              i spent a shameful amount of time in my teens- mid twenties eating supposed test boosting food and absolutely none of it did anything special other than waste money. if you eat normal ass food and enough of it youll get all the nutrients you need for your body to produce the necessary amount of test your body needs. if you want more test to build muscle faster, the only route that does so in a noticable manner is injecting test which is a dumb move if you care about your health. you could also take orals if you want to speedrun liver damage 100%.

  15. 2 months ago
    Anonymous

    I slept in till noon today. Doubt I'll sleep at all tonight. Is it worth doing an early morning jog then working out at like 10am whilst I still have some energy in me?

    • 2 months ago
      Anonymous

      bad or no sleep = no gym session for me. 0 energy workouts just feel terrible and you're at greater risk of injury. Go for a jog if you like but don't push yourself.

  16. 2 months ago
    Anonymous

    Are there certain vegetables which are particularly useful for weight loss?

    I’m not overweight, just in the higher end of healthy BMI and want to be leaner.
    Currently eating a diet high in (fairly) lean protein and trying to decide what to add.

    • 2 months ago
      Anonymous

      you don't eat to lose weight.

      • 2 months ago
        Anonymous

        I’m also trying to slowly gain muscle mass and need to use my brain heavily every day so not interested in starving. I am already counting my calories for a deficit. I’m just trying to optimise what they consist of.

        • 2 months ago
          Anonymous

          >gain muscle mass
          >lose weight
          that's not how it works unless you're a total beginner.

    • 2 months ago
      Anonymous

      Celery - it will fill you up when you're hungry, and is close to net zero calories once your body finishes digesting it.

  17. 2 months ago
    Anonymous

    >-499 calorie deficit
    how do I cope with being obese

    • 2 months ago
      Anonymous

      obese folks can have a deficit of anywhere between 500-1000 calories.

      will taking fenugreek increase my testosterone?

      no, no supplement you ingest will boost T. Anything you hear claming it is a scam.

  18. 2 months ago
    Anonymous

    will taking fenugreek increase my testosterone?

  19. 2 months ago
    Anonymous

    Need to eat my first proper meal of the day ~2 hours before I workout and I'm trying to figure out how important it is what I eat. More specifically, I suspect that meals with a lot of simple carbs (e.g. potatoes) leave me sluggish to the point that it affects my lifts. Even after the food has settled and my stomach is "empty".
    One source will say that simple carbs are fine and that they energize because they're processed so quickly, and then the other recommends against it. One source will say that low blood sugar is the cause of fatigue, the other will call high blood sugar the cause.

    Would it be more theoretically sound to limit the junkier carbs in that first meal and to then just eat a banana before warmup? Is it even possible for that "shitty" meal to cause my blood sugar to spike to a level that causes minor fatigue?

    • 2 months ago
      Anonymous

      you don't need to eat before a workout, contrary to popular belief. I get nauseous if I eat anything above 100 cal 2 hours before I workout. I usually go in on an empty stomach.

      • 2 months ago
        Anonymous

        I'm sure it'd be fine to not eat anything close beforehand, but if I don't eat that meal I'd be working out while last having eaten something about twelve hours earlier. That's not optimal either, is it? It'd also leave me with less time to fit all my calories in.
        It's not the feeling of sickness I get from still being somewhat bloated, and some days I feel totally fine, so that's why I suspect the difference in meals.
        >anything above 100 cal
        Do you not take something small for some simple carbs/sugar either? Even if it doesn't sound like the solution I might as well give the no meal approach a try.

        • 2 months ago
          Anonymous

          >Do you not take something small for some simple carbs/sugar either?
          I wake up, have some Pre-workout to help me wake up, and go straight to the gym. No food.

  20. 2 months ago
    Anonymous

    What is the best way to train cardio on a bike? I want to improve my heart health. I am not willing to buy running shoes, I already have a bike and that's easier on the joints.Can someone please give me an exercise program or something to get started? I'm looking for something like c25kc but for bike riding

    • 2 months ago
      Anonymous

      I guess I should also mention that I am F/24/5'1/63kg and I lift and rock climb regularly since like 4 months ago

      • 2 months ago
        Anonymous

        just bike for 30 min to an hour daily and vary how hard you bike. longer rides with a moderate heartrate is better than HIIT for heart health.

        • 2 months ago
          Anonymous

          ah ok thanks anon. just finished my lifting for the day so im gonna go do that now

  21. 2 months ago
    Anonymous

    why is there so many grills on IST nowadays?

    • 2 months ago
      Anonymous

      Do you have any proof of this? Seems like it's infested with even more incel virgins than usual.

      • 2 months ago
        Anonymous

        It’s my impression that there is a wave of zoomers currently, containing more girls than previously. I’m a girl born in ‘01. Honestly, it might be the start of the end. It’s a bit too easygoing being a femanon these days.
        But what you say is also true.

      • 2 months ago
        Anonymous

        >incel virgins
        I remember when we used to call them wizards. Then Trump won over Hillary and a bunch of outsiders came over to erode boards' cultures because they thought IST elected Trump.

        • 2 months ago
          Anonymous

          You're only a wizard if you're over 30 though

  22. 2 months ago
    Anonymous

    I must've messed up my left bicep in some fashion going too hard on bicep isolation without post-workout stretching. Basically, whenever I do a repetitive motion while one of my biceps is flexed (like brushing my teeth), when I go back to fully extend my arm it feels like it wants to stop at around of 135 degrees and I need to partially force my arm to fully extend to get to 180. Feels tight in my bicep. Anybody ever have this happen and any specific stretches or routines help?

    Just curious if anyone's experienced this before, did already talk to my doc already since I was already there and just gonna take time off from lifting for a couple weeks and stretch however I can think of

    • 2 months ago
      Anonymous

      sounds like you just need to rest. deadhangs would probably be good since it puts load on your arms in a straight position

      • 2 months ago
        Anonymous

        Deadhangs are a good idea, definitely gonna start doing those a little

  23. 2 months ago
    Anonymous

    Is there anything legal that I can take to help with premature ejaculation? I have no problem getting it up but only last like 2 minutes.

    Started seeing a girl and don’t want the first time having sex to be bad.

    • 2 months ago
      Anonymous

      you can learn to slow down and play with her clit/make out with her when you get to close to cooming. also you could drink alcohol to numb everything, but then she has to drink aswell so she doesnt have to put up with you reeking of alcohol during the deed

    • 2 months ago
      Anonymous

      You can put a tiny bit of lidocaine on the tip of your dick, it'll make it less sensitive.

  24. 2 months ago
    Anonymous

    Don't feel like shitting up a thread so I'm just gonna ask if this is decent and if I'm on the right track for 6 months of lifting. I was fairly weak before and basically started with the bar.

    Bench: 160lbs x 6-8 reps/4sets
    Squat: 190;bs 6-8 reps/4sets
    Deadlift: 225lbs 6 reps/3 or 4 sets
    OHP: 85lbs 6-8 reps4 sets

    Generally I can increase by 2.5/5 lbs each week

    I don't practice 1RM since I don't wanna look like an idiot and drop the weight squealing for help at the gym

    I feel like my upper body (specifically squat) is trash. Maybe do 2 lower body days?

    • 2 months ago
      Anonymous

      not bad numbers at all anon, keep it up.

  25. 2 months ago
    Anonymous

    Is it possible to run test if you travel a lot for work? I'm scared of TSA fingering my bussy and then sending me to jail if I have to take some with me. I don't even want to blast. I just want to do a bit more than TRT levels but I have to fly 1-2 times a month. What are the risks?

    • 2 months ago
      Anonymous

      >Don't ask about steroids
      c'mon

  26. 2 months ago
    Anonymous

    How do I build up callus on my hands? Doing deadlifts hurts (it pinches the upper part of my hand right below my fingers). Is there anything I can do to speed the process up to toughen up my hands? I'm only lifting 185 so it's not like I'd need gloves.

    • 2 months ago
      Anonymous

      You're gripping wrong. The bar should be resting on the connecting parts of your palm to finger, not directly on the palms.

      • 2 months ago
        Anonymous

        Wrong
        You want to do finger deadlifts

      • 2 months ago
        Anonymous

        Okay, I took a look at some pics and you're right, I'm gripping too high up. I'll practice a better grip next time. Much appreciated, Anon.

        • 2 months ago
          Anonymous

          np anon, save ur palms. Switching grip styles saved my hands big time.

          Why the fuck do powerlifters have to make such a god damn racket in the gym? I get having to drop the weight but they always fucking slam it down! God its annoying. (specifically this asshole in my gym)

          Also, I get that you are into lifting heavy weight but if you are 35-40% body fat PLEASE do not pull off your shirt and start flexing in the mirror! Fucking hell, no one sees anything other than that disgusting beer gut, you fatty.

          sounds like you just have an asshole at your place. I had a few at my old gym as well as just generally shitty and lazy members who left everything a mess.

          https://i.imgur.com/B6jWaYF.jpg

          What workout routine can I do if i'm new and want to get swol? I just got dumbbell bars, plates and an adjustable bench.
          Would bench press, shoulder press, bicep curl, rows, squats be fine? Anything else? How many sets/reps?
          Do I just do the same workout every day?
          Do I need to worry about some sort of diet? Count calories? get protein powder and all that? or can I just drink water only, cut out junk food and be okay?
          I'm 6'0'', 180lbs if that matters.

          If you're new, start with SS (Starting Strength). Just google the routine and you'll find it as well as the programming. Diet-wise it's just dependent on what you want to do. Gain muscle? Do a basic bulk after noob gains. Lose fat? Start a calorie deficit immediately, no need to wait. Don't care about gaining or losing? Just start lifting and eat more protein.

          Diet is a whole conversation on its own.

          • 2 months ago
            Anonymous

            >you just have an asshole at your place.
            Yeah, and I cannot shake the dick! I would see him all the time when I went at 10pm so I started going at midnight.
            Well, guess who is there waddling on the treadmill 'warming up' when I go to lift last night!

            Hopefully it was a fluke and he will not be there tomorrow. I know it's stupid but bruh kills my vibe.

    • 2 months ago
      Anonymous

      Get a bucket of sand, rice or similiar and do grip/hand exercises. Crushing sand in your hand repetitively will strengthen your grip and condition your skin without risking tears. You can youtube search different exercises for that.

      Why the fuck do powerlifters have to make such a god damn racket in the gym? I get having to drop the weight but they always fucking slam it down! God its annoying. (specifically this asshole in my gym)

      Also, I get that you are into lifting heavy weight but if you are 35-40% body fat PLEASE do not pull off your shirt and start flexing in the mirror! Fucking hell, no one sees anything other than that disgusting beer gut, you fatty.

      Like you said that's just an asshole. You'll find retards of all sorts in any commercial gym.

  27. 2 months ago
    Anonymous

    Ever heard of ulnar nerve flicking? Every time I bend my elbow it flicks over the bone, slowly making it more sensitive until it's a sharp pain.
    I'm gonna arrange for surgery, but any idea how to suppress it in the meantime?

  28. 2 months ago
    Anonymous

    What workout routine can I do if i'm new and want to get swol? I just got dumbbell bars, plates and an adjustable bench.
    Would bench press, shoulder press, bicep curl, rows, squats be fine? Anything else? How many sets/reps?
    Do I just do the same workout every day?
    Do I need to worry about some sort of diet? Count calories? get protein powder and all that? or can I just drink water only, cut out junk food and be okay?
    I'm 6'0'', 180lbs if that matters.

    • 2 months ago
      Anonymous

      >What workout routine can I do if i'm new and want to get swol?
      There are a lot online. Start searching and choose one you like that is either commonly done or well reviewed.
      >Would bench press, shoulder press, bicep curl, rows, squats be fine?
      Bench press, db incline bench, shoulder press, bicep curl, tricep extension, row, pull/chin up, delt raise, leg raise, squats, deadlift/romanian dl, lunge, calf raise.
      >How many sets/reps?
      3-5 sets of 4-6 reps on heavy compound exercises
      3 sets of 8-12 on other exercises
      >Do I just do the same workout every day?
      Fullbody works but don't workout everyday. Rest is important to allow your muscles to heal and grow after workouts. I'd recommend a split like upper/lower or push/pull/legs.
      >Do I need to worry about some sort of diet? Count calories? get protein powder and all that? or can I just drink water only, cut out junk food and be okay?
      Those things work. Best thing you can do is start tracking protein intake to facilitate muscle growth. Make sure you're getting enough everyday. Once you can manage that you can start managing calories or full macro tracking (protein, fats, carbs) to bulk and cut.

  29. 2 months ago
    Anonymous

    You forgot to include the /qa/ wojakposting and gaybait threads among the crabs. I wonder why...

    • 2 months ago
      Anonymous

      because the image is years-old and I didn't make it newfag

  30. 2 months ago
    Anonymous

    Why the fuck do powerlifters have to make such a god damn racket in the gym? I get having to drop the weight but they always fucking slam it down! God its annoying. (specifically this asshole in my gym)

    Also, I get that you are into lifting heavy weight but if you are 35-40% body fat PLEASE do not pull off your shirt and start flexing in the mirror! Fucking hell, no one sees anything other than that disgusting beer gut, you fatty.

  31. 2 months ago
    Anonymous

    Howdy, I'm just getting back into the gym. What's a good routine or exercise to grow calves? I suffer from being a calflet. I've had bigger quads in the past from leg press and squats but my calves never seem to grow and I don't want to look weird. I currently and have in the past, done heavy weight calf raises but I never really saw much development

    • 2 months ago
      Anonymous

      More volume anon. The answer is always more volume for specific muscles.

    • 2 months ago
      Anonymous

      Dumbell or barbell calf raises.
      Here's an example, just use heavier weights than this lady is using:

      I recently switched from using dumbells at my sides to holding the barbell instead, letting me add more weight. I do sets of 12 at around 200lbs. You will feel the burn, OP.

    • 2 months ago
      Anonymous

      calf raises never worked for me, the only thing that worked was jump rope for a good length of time and as a bonus youll get all the benefits of jump ropes which is plenty

    • 2 months ago
      Anonymous

      My dad had the largest calves I have ever seen in person. He was 6'4 and an olympic level swimmer in college. He told me only ever swam so either he had god tier genes or swimming builds em

  32. 2 months ago
    Anonymous

    How do I get over my distrust of medical professionals? What do you guys look for in a doctor when choosing one? I have a health issue that seemingly has no solution besides surgery but there really isn't a lot of info on the internet about it in general. It bothers me that the surgeon I saw said I was "just unlucky". I guess I should get a second opinion but I also feel like another doctor will just say the same thing and I will waste money.

    • 2 months ago
      Anonymous

      docs aren't the word of god, they just have degrees that say they studied the correct stuff and passed. Not all of them will be great. My last doc sucked ass and I picked him because I had bad health insurance. Took me like 3 hours after my appointment to get seen.

      That said, I'd rather waste money and get told I'm fine twice than miss a chance to identify something that needs fixing before it'll improve.

  33. 2 months ago
    Anonymous

    There is a piece of equipment at the gym and I have no idea how to use it. It's a raised platform, maybe 18" off the floor. It holds a bar, but the prongs are close enough together to hold an ez-bar. It is not a preacher curl station.

    What the hell is that thing?

    • 2 months ago
      Anonymous

      take a pic? I can't visualize what you're describing.

      >incel virgins
      I remember when we used to call them wizards. Then Trump won over Hillary and a bunch of outsiders came over to erode boards' cultures because they thought IST elected Trump.

      IST as a whole got a lot worse during the Trump/Qanon years. I will never forgive 4chan for dragging other boards down with them.

      • 2 months ago
        Anonymous

        There is a piece of equipment at the gym and I have no idea how to use it. It's a raised platform, maybe 18" off the floor. It holds a bar, but the prongs are close enough together to hold an ez-bar. It is not a preacher curl station.

        What the hell is that thing?

        sorry it took so long

  34. 2 months ago
    Anonymous

    A red patch in my inner elbow flares up a little bit and starts to itch during my workouts - happens ONLY when I push myself hard enough, and started within the past few weeks. What could this be indicative of?

  35. 2 months ago
    Anonymous

    I'm a dyel who's never set foot in a gym before. I've looked over the sticky and read most everything, and discovered that I won't be able to do proper barbell squats because of impingement in my ankles. I Googled ways to improve dorsiflexion, and I did various stretches every day for over two months, and saw zero progress. Apparently sometimes dorsiflexion can't be improved. What should I do? I'm planning to start with Stronglifts 5x5 and I've heard how important squats are, so I don't want to cut them out entirely. I was thinking of getting shoes with raised heels, but pic-related (Stronglifts) says it's bad to squat with raised heels. Should I just use an alternative lift, like barbell lunges or a low bar squat or something? If I do get shoes with raised heels will it fuck up my form on any other lifts?

    Also I will never use a leg press machine for as long as I live. I've seen the webms and I just can't do it.

    • 2 months ago
      Anonymous

      Probably best not to overthink it, you can still squat right? Might not be AtG but it's something - just stick with it and lift light enough that you're not sacrificing form to the point of putting undue strain on your body.

      Might be worth speaking to a physiotherapist. Also leg press is entirely safe if you don't operate it like a retard. Don't overload it, use a wide enough stance to distribute the weight evenly between your legs, push with your heels and don't lock your knees.

      • 2 months ago
        Anonymous

        I can't even reach parallel, my heels start lifting off the ground before I get third of the way through a full squat. I probably should bring it up to someone, but I don't want to put off lifting any more.

        • 2 months ago
          Anonymous

          Definitely speak to a physiotherapist, a decent one will identify the exact issue and fix your shit in no time, while giving you a workaround in the meantime

          • 2 months ago
            Anonymous

            [...]
            Could it be that you're off balance even? Are you lifting too heavy or leaning forward a lot? Maybe even post a form video here or get someone you trust to check your form?

            I haven't started lifting yet, I just can't squat with my heels on the ground. I feel pain at the front of my ankle, and numerous Google results say it's a bone problem (the talus bone). I tried all the recommended solutions and nothing has worked. I noticed that if I stretch my arms straight out in front of me, I can do a full squat with my heels on the ground, but my lower legs are almost completely perpendicular with the floor, and I feel a lot of pain in the front of my ankles.

            I'll talk to a professional, but from what I've read some people are just born with poor ankle mobility and there's no solution. Either way I want to start lifting next week. I don't want to put it off any longer than I have. If I wear some shoes with raised heels for now it wouldn't be a problem, would it?

            • 2 months ago
              Anonymous

              you're probably a toe walker like mine, kids that grow up walking without using their heels end up like that usually permanently

              I can still squat though, the weight forces my heel down

        • 2 months ago
          Anonymous

          Definitely speak to a physiotherapist, a decent one will identify the exact issue and fix your shit in no time, while giving you a workaround in the meantime

          Could it be that you're off balance even? Are you lifting too heavy or leaning forward a lot? Maybe even post a form video here or get someone you trust to check your form?

    • 2 months ago
      Anonymous

      widen your stance

  36. 2 months ago
    Anonymous

    i'm 19, 5'9 and 110 pounds. want to finally do something with my life. i'm too poor for a gym and can't buy any equipment. i just have have few dumbbells i found and a backpack i can stuff heavy stuff into. wat to do how do i become christian bale in american psycho

  37. 2 months ago
    Anonymous

    whats the verdict on deadlift volume as a beginner lifter? SS (not running it) says 1x5, other anons here seem to do 3-4 sets of up to 6 reps, what would be correct?
    if lets say, i can do 100kg for 5 but im GASSED after the set, should i consider doing for example 80kg x5 for 3 or 4 sets to get the volume up? or how does that work?

  38. 2 months ago
    Anonymous

    My squat form isnt perfect rep to rep. Can I be sure that the bar is travelling on the right path if I feel that weight is perfectly balanceed over my feet, over my heels and toes?

  39. 2 months ago
    Anonymous

    You might not believe this, but I created that iteration (added misc, such a shit site)

  40. 2 months ago
    Anonymous

    This might be retarded to ask but is it possible to train strength and hypertrophy on the same muscle set in the same day? Or do I have to pick one or the other

  41. 2 months ago
    Anonymous

    How important are "strength sets" if I'm training mostly for hypertrophy.
    Because I noticed that Natural Hypertrophy does conventional deadlifts for heavy sets of 5 and he leans towards the hypertrophy side of training instead of strength/powerlifting.

  42. 2 months ago
    Anonymous

    >stop lifting at your absolute limit
    >stop getting doms for the first time the past year
    >muscles recover at the same rate without the crippling pain
    damn you bros were really right all along

  43. 2 months ago
    Anonymous

    what are some good clean bulking snacks

  44. 2 months ago
    Anonymous

    Just found out my date had a black ex, he sounded so normal otherwise.

    How can I avoid race mixers in the future? Are there there any red flags to look out for?

    • 2 months ago
      Anonymous

      >he
      why are you gay?

  45. 2 months ago
    Anonymous

    What are some good hip hinge exercises to build your SLDL and RDL? Are Good Mornings and Back Extensions a good pick?

  46. 2 months ago
    Anonymous

    I used to be skelly 2 years ago before i started working out and was struggling to eat but lately i think I've been overeating, im certainly high bf at 6'2 210 but I'm fairly strong I don't look like a fat fuck and im active outside of the gym, however my feet have been killing me, the other day i fucked up my ankle from running 30 mins, I also flattened all my shoes, even the ones with thicker soles are noticeably compressed.
    i think my feet can't handle my weight.
    im starting to count macros
    am just becoming obese? tbh never thought I'd be here 2 years ago

  47. 2 months ago
    Anonymous

    Is smolov jr bench any good for mass?

  48. 2 months ago
    Anonymous

    Just found out I have gym access. Would like to take advantage of it when I can find the time.
    Just wanted to double check, 5x5 is good for a beginner to start with, right? I've lurked here enough to know to not bother with starting strength

  49. 2 months ago
    Anonymous

    Anyone have that image about the femanons bulking and shitting? I wanna show that to someone

  50. 2 months ago
    Anonymous

    >been waking up in the morning feeling slight lying nauseous in my gut
    >heard probiotic foods help your gut
    >eat half a jar of sauerkraut
    >my ass becomes Niagara Falls
    Bros? Fyi I’ve just started a new cut.

    • 2 months ago
      Anonymous

      you shouldnt nuke your gut with probiotics, a little each day is what you should do so your gut has time to acclimate the new bacteria

      • 2 months ago
        Anonymous

        That was rather dumb . I’ll eat a bit at a time then, thanks.

  51. 2 months ago
    Anonymous

    How does an anon work out if if he only has one (1) leg?

    • 2 months ago
      Anonymous

      like anyone else, just dont do what you cant with 1 leg. use machines to train your leg

      • 2 months ago
        Anonymous

        what about joint issues or balance on machine since all are made for use with two legs and centering your leg makes it uncessarily harder than what it should be.

        • 2 months ago
          Anonymous

          you dont have to center your leg since the machines are just solid metal and doesnt require any balancing. atleast for the leg press(sitting variant) and leg extensions

  52. 2 months ago
    Anonymous

    Requesting help
    Over the last couple of months my dick keeps shrinking up (pic metaphorically related) and getting super tight and small. It's not actually getting smaller, like when I have an erection it's the same size. But the flaccid size has gotten smaller and smaller. It's gotten to the point where I've had to start wearing loose boxers because trunks and boxer briefs are too tight and my dick already feels uncomfortable. It's especially bad when I work out, but it happens throughout the day. Any idea what's going on?
    I only take like 100mg of caffeine a day for workouts. I exercise regularly. I could probably use more sleep but that's always been the case.

    • 2 months ago
      Anonymous

      might be the weather, your cock naturally shrivels up when its colder

      I would say you might be gaining pubic fat but you said the erection size remained the same

      no 100mg caff a day doesn't shrink ur pp

      • 2 months ago
        Anonymous

        >might be the weather, your cock naturally shrivels up when its colder
        Hmm, any thoughts on preventing this?

        • 2 months ago
          Anonymous

          cocksleeve / warm underwear / wait until summer

    • 2 months ago
      Anonymous

      Hoping you get responses anon cus I've got a similar problem

      • 2 months ago
        Anonymous

        sex with animeposter small penis anon

      • 2 months ago
        Anonymous

        theres a plethora of reasons
        you might have been sedentary too long
        you might have trained too hard and not enough rest
        its colder
        youre using stimulants nicotine/caffeine
        youre anxious
        you have jerked off too much
        see if any of those apply

        • 2 months ago
          Anonymous

          I'm the original guy with the turtle pic, none of those apply to me other than cold and anxiousness. Maybe I'll start wearing thermal leggins. But what do I do about stress? Is there something I could take to help with that? My stress mostly comes from my job, which there is not much i can do about

  53. 2 months ago
    Anonymous

    If I weigh 190 and do dips with a 35lb plate does that mean I'm doing 2pl8 dips

    • 2 months ago
      Anonymous

      pretty sure you're not handling 100% of the weight through your muscles but sure why not

  54. 2 months ago
    Anonymous

    Are there any exercises where I can isolate the chest without any pushing motion? I know it sounds stupid but I got a light rotator cuff tear and want to do some light chest.

    • 2 months ago
      Anonymous

      I will tell you tight now to not worry about your chest. Leave it alone. You need to let your shoulder heal, get range of motion back, then train. Trust me on this. It will take months too but if you don't take these steps you may never be training your chest again.

  55. 2 months ago
    Agent 47

    Pull Day 2 of PPL is fucking me up. What am I doing wrong/how do I optimize it better?
    I'm doing:
    Deadllifts 40kg 3-4 sets of 15-12 reps
    Pullups 3 sets of 5-4 (am fat and have awful form)
    Dumbbell Rows 20kg 3-4 sets of 15-12 reps
    Straight Arm Pushdowns 50kg 3 sets of 10-12 reps
    Triceps Pushdowns same as above
    I'm supposed to to Barbell Curls and some Face Pulls but I'm absolutely exhausted by the time I get to the pushdowns, forcing me to do Barbell/Dummbell curls on leg day, which I believe is a but suboptimal.

  56. 2 months ago
    Anonymous

    Are back workouts the most effective? I got some dumbbells that came with a guide, I know how to lift but I looked through it for shits and gigs. It is filled with a dozen exercises for each body part except back and even then it's deadlift and two types of rows which are very similar

  57. 2 months ago
    Anonymous

    How do I put both of my hands the same distance from the center of the bar when benching? How do I get consistent with bench setup in general?

    The bar kinda felt like it was a bit uneven on one of my sets today, but it could just be muscle imbalances as well since I only started a week ago.

    Also, how relaxed/strained should I be when performing a lift? For the bench I noticed during my first set that I was bracing a whole bunch of muscles all over and holding quite a bit of tension. The next set I did almost completely relaxed and it felt a lot easier. How do I find the right balance for each exercise?

  58. 2 months ago
    Anonymous

    [...]

    what about cardio for a one legged anon? just being ripped is not enough

    • 2 months ago
      Anonymous

      Could a rowing machine could work? tbh I have no idea all cardio I know of uses your legs.

      Tips for minimizing muscle loss on a cut? Clean bulking atm but planning to shed 10-15lbs in February.

      eat high protein, minimum of 0.82g/lb of LBM
      >planning to shed 10-15 lbs in a month
      good luck with that lmao

      • 2 months ago
        Anonymous

        >planning to shed 10-15 lbs in a month

        I meant that the cut will start in February. Planning on losing it over 6-8 weeks. I have lost 10lbs in a month before w/o starving, the first 5lbs are water weight anyways. But this type of crash cut is not optimal for muscle retention.

  59. 2 months ago
    Anonymous

    Tips for minimizing muscle loss on a cut? Clean bulking atm but planning to shed 10-15lbs in February.

  60. 2 months ago
    Anonymous

    [...]

    >Probiotics don't clear your gut bacteria out, antibiotics do.
    they introduce new bacteria and if you use way to much at once youre going to fart or shit your brains out, atleast if its good probiotics

  61. 2 months ago
    Anonymous

    [...]

    >There are some gyms as low as $15 a month. Are you actually poor or do you just not want to pay?
    i'm a neet from a poor family that can provide me with some food and a bed to sleep in. no way to go to the gym till i get a job

    • 2 months ago
      Anonymous

      >no way to go to the gym till i get a job
      well then anon you know what to do.

      • 2 months ago
        Anonymous

        i know. i'm a total mental wreck rn though and very underweight/weak physically. i want working out to be kind of my starting point in getting my life together

        • 2 months ago
          Anonymous

          well, you said it yourself, can't get to the gym without money. Get a job. Money's good for all sorts of things.

          >planning to shed 10-15 lbs in a month

          I meant that the cut will start in February. Planning on losing it over 6-8 weeks. I have lost 10lbs in a month before w/o starving, the first 5lbs are water weight anyways. But this type of crash cut is not optimal for muscle retention.

          If you want to retain muscle you won't be losing 15 lbs in 8 weeks, you'll be losing it in 13-18 weeks.

          • 2 months ago
            Anonymous

            bro my bmi is 16.5 rn i have to gain at least a little weight hopefully in muscle form to not pass out at first day of working and to even be taken seriously

            • 2 months ago
              Anonymous

              why would you pass out from working a basic job? Do you pass out on the regular?

              • 2 months ago
                Anonymous

                i usually dont but i spend 99% of time in bed, i passed out at my last job as a dishwasher after like 6 hours of work in almost 40C weather and got fired afterwards

              • 2 months ago
                Anonymous

                Might be best to cut your losses and become a femboy and start an onlyfans or something

              • 2 months ago
                Anonymous

                this board is so gay, i was looking for different advice

              • 2 months ago
                Anonymous

                >I want to work out but I'm poor
                get a job
                >I can't work I'll pass out
                Do you pass out?
                >Not really
                then work
                >I don't wanna
                well you got your fuckin' answer deal with it.

                [...]
                >I want to shoot the retard who popularized this. Compounds should not exceed 8 reps
                to be fair the deadlift is on a machine, and the rows really wear out my wrists and shoulders.
                Should I aim for higher weight but lower reps. say 50 kilo deadlift x8 and 24kg rows x10 per hand? 3-4 sets, of course

                Don't deadlift on a smith machine, it doesn't allow for the correct form and you can fuck yourself up.

              • 2 months ago
                Agent 47

                >Don't deadlift on a smith machine
                the machine I use to "deadlift" is something similar to pic related. Not exactly sure it's a deadlift but the motion is the same: use leg and back muscles to pull the bar to belt height

              • 2 months ago
                Anonymous

                does this smash ur nuts in at the top

              • 2 months ago
                Agent 47

                no, but it makes my lower back and traps hurt like hell

              • 2 months ago
                Anonymous

                good hurt or bad hurt

            • 2 months ago
              Anonymous

              I weigh like the same as you and work 48 hours a week 12 hour shifts shut the fuck up

        • 2 months ago
          Anonymous

          You're probably in no shape to lift anyways, just do calisthenics for a while until you've got some strength.

        • 2 months ago
          Anonymous

          If you're in such bad shape you should probably start by running, one of the cheapest and easiest ways to strengthen your body. Just make sure to eat the calories back mr skeletal

  62. 2 months ago
    Agent 47

    [...]

    >I want to shoot the retard who popularized this. Compounds should not exceed 8 reps
    to be fair the deadlift is on a machine, and the rows really wear out my wrists and shoulders.
    Should I aim for higher weight but lower reps. say 50 kilo deadlift x8 and 24kg rows x10 per hand? 3-4 sets, of course

  63. 2 months ago
    Anonymous

    Why the fuck am I suddenly so weak at hip hinges? Romanian deadlifts with baby weight (< 2pl8) that I’ve lifted before won’t even break off the floor. I don’t think it’s fatigue, I took a few days off to rest from a cold and came back today recovered and strong enough to smash my chin-up goals.

  64. 2 months ago
    Anonymous

    Newbie here (~8 months). Are you supposed to start increasing your daily calorie intake as you progress on your training? I've been feeling a bit stuck these past couple months, and I can't tell if it's because I'm past newbie gains or if I'm just not eating enough. 76kg @176cm btw

  65. 2 months ago
    Anonymous

    When I do a lot of cardio, it hurts to poop. Why is this? IS it because most of it is on a bike?

  66. 2 months ago
    Anonymous

    how bad is diarrhea for gains? I know it fucks with your absorption rates but I got about 20 bottles of hot sauce that just completely cover the disgusting taste of chicken

    >inb4 just use Hispanices bro!
    yeah I fuckin know just use Hispanices I used every fucking Hispanice variation out there I've been eating chicken every day for the past four years

    • 2 months ago
      Anonymous

      >the disgusting taste of chicken
      bro what
      >I've been eating chicken every day for the past four years
      Learn to cook and don't just eat chicken then

      • 2 months ago
        Anonymous

        wow I'm eating chicken with ugly ass motherfucking pasty rice now thank you anon it really covered the spongy fucking texture of that chewy ass ugly ass shitty fucking breast meat

        >m-muh! you must've undercooked it!
        it stays chewy when you "properly" cook it too because its fucking dry, breast has near zero fucking fat and its basically just pure raw disgusting stank ass protein in its toppest quality fucking form, it tastes like SHIT

        • 2 months ago
          Anonymous

          >it stays chewy when you "properly" cook it too because its fucking dry
          no it doesn't dumbass. Properly cooked chicken is juicy, yeah, even breast. I can guarantee you're cooking it wrong. You need to start flattening it instead of just slapping it on a grill or pan or however you cook it. If you leave it as is you'll overcook the outer parts while undercooking the inside. Flattening or butterflying the chicken allows it to cook evenly and the little fat that there is inside to liquify. You want chicken to hit 160-165 F, get a kitchen thermometer if you haven't already. They're dirt cheap and last forever.

          >t home cook who makes chicken that isn't dry and flavorless

          What Hispanices have you tried exactly? There's lots of ways to cook chicken, it's one of the most versatile meats in the world.

        • 2 months ago
          Anonymous

          I am telling you sous vide chicken breast is the best chicken breast. Prep is easy and you can do it all at once with any marinade. I like to keep the marinade in the bags when cooking sous vide to seal in the flavor. It's almost sous vide confit but way easier. Same temp, properly cooked, juicy, and customizable.

        • 2 months ago
          Anonymous

          I grill tasty ass chicken in 4-5 pound increments every 6 days. It’s always juicy. It’s always tasty.
          You’re cooking it wrong. Period.

  67. 2 months ago
    Anonymous

    I'm going to be visiting San Fransisco soon, and I'm having a hard time finding a gym near the Excelsior neighborhood to use during my month long stay. Does anyone know of one? I don't need anything fancy, just weights and a reasonable price for a month long membership.

  68. 2 months ago
    Anonymous

    I’ve a friend that many years ago ripped the shit out of his hamstring in one leg, it’s still weak/painful as I recall, like he can’t do more than 1pl8 dl for reps without discomfort.

    What are some good rehabs for him I can show him? (He found a great shoulder stretch for me so I owe him)

  69. 2 months ago
    Anonymous

    Can you learn martial arts from YouTube alone? From my understanding you join a gym/dojo so another person checks your form and you get to do competitions to test your skill

    • 2 months ago
      Anonymous

      You can't practice martial arts without other people.

    • 2 months ago
      Anonymous

      martial arts isn't just about knowing how to throw kicks and punches, you learn to counter people's reactions to it and kick/punch harder/faster when you practice it with other people

  70. 2 months ago
    Anonymous

    Are 50 pushups ok for a daily routine? i do 5 sets of 10 pushups.
    Should i increase them? How much?

    • 2 months ago
      Anonymous

      you mean like just 50 push ups and nothing else?

      if you're just trying to get your push ups higher 50 a day is fine, though (even at an astronomical level) it'll affect your lifts

      • 2 months ago
        Anonymous

        Im training to go to the military (not USA) not for lifts

        • 2 months ago
          Anonymous

          iirc you can look up and find the physical readiness programs, see what they want you to do in the physical assessment thingy and train specifically for those

        • 2 months ago
          Anonymous

          You need some running, some sprinting but moderate distance. Core strengthing and a bit more muscle would help. Eat enough and you will be ready

        • 2 months ago
          Anonymous

          pushups, pullups and cardio(put a bunch of weight in a backpack and walk on uneven terrain) probably a good idea to see what the average weight of the backpacks are in your military and use something similar

  71. 2 months ago
    Anonymous

    > 6,1 - 260lb - M
    > I only have dumbells but 3 sets of 10 for curls, preacher curls, overhead press, pushups, situps, weight swings, squats, and lunges every other day.
    > 2-3 miles of walking / jogging every other day

    I went from 320 a year ago to where I am now with cico and just need to get some heavier weight / gym membership and stick to diet. I hate being at the gym but I fuckin love ground turkey now

  72. 2 months ago
    Anonymous

    What physique will I get if I only do Zumba?

    • 2 months ago
      Anonymous

      fuck around and find out

  73. 2 months ago
    Anonymous

    How long does it take to reach my pump physique?

    • 2 months ago
      Anonymous

      your pump will always be bigger the bigger you get

  74. 2 months ago
    Anonymous

    Bros I decided on Valentine's Day this year to quit jacking off, period. So since then I have only ejaculated in or on my wife. It's great, more energy, more motivation, more interested in sex and have it more often, if you haven't tried it try it, etc.
    But here's the thing, since I did this I've had a lot of issues with PE, I'm getting in my wife and blowing my load 30 seconds in like a teenager. Luckily she is not far behind me since we foreplaymaxx but what can I do to fix this that doesn't involve taking drugs? This has literally never been a problem for me and I would have thought at 37 it wouldn't show up.

    • 2 months ago
      Anonymous

      Jerk off more often. Not kidding. Once or twice a week. It's literally good for you. If necessary, only do it with your wife or vanilla porn. But jerking off has never been unhealthy in moderation.

    • 2 months ago
      Anonymous

      for me fucking really damn slow the first minute or so helps a ton, kinda treat it as foreplay aswell. also try different positions, for me i can last forever in the spooning position but have trouble not blowing my load in doggy since im an ass man. also, cardio cardio cardio

  75. 2 months ago
    Anonymous

    Is boxing or Muay Thai better for cardio and fat loss?

    • 2 months ago
      Anonymous

      Both are good, it depends more on the coach and how the sessions are planned than the art.

      t. did both for a few years each

  76. 2 months ago
    Anonymous

    -Is training compound exercises like squat, deadlift, and pullup enough for abs training or should I be isolating abs every day like I've been doing?
    -Is there any muscle isolation exercise worth doing or is compound only the way to go?

    • 2 months ago
      Anonymous

      do isolate abs

      compound only will make you look like a flabby piece of shit, do both

  77. 2 months ago
    Anonymous

    5 foot 9, 150 lbs

    What body fat do you need to see a 6 pack?
    When I flex I can (faintly) see my abs, but I still have a lot of fat around my waist, and I have sizable love handles. Online says <13% is needed but there's literally no way I'm that low. The various calculators I tried all put me at around 20% but then I shouldn't be able to see a six pack.

    • 2 months ago
      Anonymous

      "Seeing your six pack" is usually referring to at rest, not only when flexing. If you can't see your six pack at rest, you're too fat.

  78. 2 months ago
    Anonymous

    How important is proper, oxygenated sleep for muscle recovery and gain? I realized I may have screwed with my muscle recovery/gains by being a retard and not wearing my cpap at the time I was lifting more. Even though I was sleeping 8 hours a day, the amount of times I stopped breathing in that period probably amounted to around 3-4 hours, effectively giving me about 4 hours of rest. Now I wear my cpap and I’ve noticed a whole lot of difference in terms of recovery in general.

    • 2 months ago
      Anonymous

      Hugely important

    • 2 months ago
      Anonymous

      Insanely important.
      I my apnea turned bad enough last year that I stopped sleeping well and between going to a sleep doctor and getting my CPAP I lost probably 15-20% of my lifts
      Wear your goddamn CPAP. This shit is like insulin for diabetics but for people with shit throat genetics

  79. 2 months ago
    Anonymous

    Do I have crabs or just a dirty penis?
    I haven't washed in days and it keeps itching. It seems a solid wash subdues the itching for a while, but then it returns with a furious vengeance.

    • 2 months ago
      Anonymous

      Do you trim your pubes? If you use a razor, you might have skin sensitivity such that shaving or scratching just makes it worse.
      Go see a doctor and he'll prescribe you some topical antibiotics.

  80. 2 months ago
    Anonymous

    Newbie here. 6 foot 172 lbs. I squat 115kgx2 , bench 85x2, ohp 50x1. I'm doing nsuns, is this a waste of time since it takes 90-120 mins or will it make a difference compared to doing all the other beginner routines that take half that?

  81. 2 months ago
    Anonymous

    Also, is doing RDL and deadlifts the same day a good idea?

  82. 2 months ago
    Anonymous

    Is cardio just a cope for people who don’t do physical labor? I barely ever do cardio but my vo2 Max is higher than all my friends who have desk jobs

    • 2 months ago
      Anonymous

      anything that requires effort and rewards you with progress ain't cope. Cope is just begging and denial.

  83. 2 months ago
    Anonymous

    I can do 4 strict pull-ups and 6 chin-ups (from 1 a month ago). How can I train explosiveness and speed strength?

  84. 2 months ago
    Anonymous

    >best muscle groups to train together
    is this real thing?

    • 2 months ago
      Anonymous

      yeah, if two muscle groups are used in the same compounds its a good idea to train them on the same day so the soreness/fatigue doesn't fuck you in the ass next day

      it's also good to train completely unrelated groups on the same day since they don't fuck with each other

      • 2 months ago
        Anonymous

        why not just do full body?

        • 2 months ago
          Anonymous

          time limitations and overall fatigue, I don't exactly know the science of it but you really don't want to do anything after working 2-3 muscle groups to failure, most isolations aren't perfectly isolated and some muscles inherently work together, so for example if you do shoulders triceps biceps and deadlifts in one day your forearms would feel like they're about to implode

          its also fun to workout and personally I'd feel pretty down if I had to go multiple days without doing any lifting

  85. 2 months ago
    Anonymous

    am I going to get a cursed physique if I completely avoid chest exercises? I do core, legs, glutes, legs, back, etc. though.

  86. 2 months ago
    Anonymous

    sup bros

    I am an incredibly lapsed former gym goer. I haven't been for six years, following a leg injury and my former gym going to shit. Am now 40 and 5'11" and 300lbs. It's Winter where I'm at.

    I've signed up for a new gym following getting my pie hole intake back on track (down the easy first 20lbs) and some basic shit at home. I wondered what kind of attire I should/could be rocking at my age with my fat ass. I figured I might as well ask my ISTbros.

    I don't plan to be doing any super challenging lifting right away, just getting back in the swing of things and gaining some overall strength before advancing. I work a somewhat physical job but nothing too intense. I have some stamina, moreso than most guys my size in Americuh.

    Is a t-shirt and sweatpants alright, along with a pair of sneakers? Should I stick to shorts?

    Any words of advice from any fellow dudes my age or older that resumed after such a long lapse?

    • 2 months ago
      Anonymous

      P.S. I love that IST hasn't changed much since I used to come here. I am eternally looking for a pic some dude attached once named "turbo manlet" with a brown manlet dude looking at the camera and rocking a cocky smile. I wish I had saved it all of those years ago. Anyone got it handy?

    • 2 months ago
      Anonymous

      No one cares about your outfit lol

      • 2 months ago
        Anonymous

        right, I get that. I know most don't give a shit.

        should an overweight man in his 40s wear sweatpants? is that asking for trouble?

  87. 2 months ago
    Anonymous

    anyone that trains 3 times a week cares to share a good routine with me? So far I found these
    >Bald Omni Man https://docs.google.com/spreadsheets/d/1IjOTRSGkf5MHQg7ONbwVtdDsKsqwdS_LrPx7Cp0OWv4/edit#gid=0
    I like the idea of different progression systems but squats and hip hinges being mutually exclusive is a bit strange
    >Natural Hypertrophy's Silver Era Physique
    I don't trust the French but it looks cool
    >GZCL
    looks complicated but highly shilled

    • 2 months ago
      Anonymous

      as long as you have a push and a pull and legs each time it doesnt really matter what you go with.
      do the one you like the most which will mean youll stick to it easier

  88. 2 months ago
    Anonymous

    I'm 31. Is it over for me? It does say that these results are average, but I can't see normie standards as a high bar.

  89. 2 months ago
    Anonymous

    comments on my 2 lower days? its an upper/lower split but im not too sure if the order i do the exercises in makes the most sense.
    also what core exercises would probably fit better if leg raises, even lying on the ground (i seem to use my lower back and it feels super wrong) are not an option?

    • 2 months ago
      Anonymous

      i made good gains with test in the lower end of average so you are probably fine

      • 2 months ago
        Anonymous

        meant for

        https://i.imgur.com/mAbS4uZ.png

        I'm 31. Is it over for me? It does say that these results are average, but I can't see normie standards as a high bar.

  90. 2 months ago
    Anonymous

    Probably day 25 of NoFap, not keeping count. How do I deal with the absolutely rampant erections? I keep popping a tent in public.

    • 2 months ago
      Anonymous

      rub one out (preferably not in public)?

    • 2 months ago
      Anonymous

      for me it helps to catch myself when i get coomer toughts and simply tell myself to pull myself together

  91. 2 months ago
    Anonymous

    We just had our second child and my wife is at the point where she is about to bloat up. What is a plan/some exercises I could get her to do to prevent that? I have a home gym with a good selection of equipment and she is willing to cooperate.

    • 2 months ago
      Anonymous

      Walks ironically. Go with her and take the kids. After a month or two she might be up to more

  92. 2 months ago
    Anonymous

    What protein goes best with hot Cheeto Mac and cheese

    • 2 months ago
      Anonymous

      fried spam cubes

  93. 2 months ago
    Anonymous

    My wrist hurts. Mostly if I use it to lift something straight in front of me.Took a rest day but it still does. It’s more of a nagging pain and not entirely awful. How can I fix it without resting it because I’m not a bitch?

  94. 2 months ago
    Anonymous

    I'm going to a party tonight
    should I do curls before or will the pump fade quickly?

  95. 2 months ago
    Anonymous

    >Picrel
    After benching I always feel sore there. Also after OHP. I feel like my right arm is closer to my body than my left arm (physically, not form) but not sure. I'm very conscious about form and should be fine there. Is it just standard strain? Am I supposed to feel the stretch there? I bench lmao2pl8 and ohp lmao1pl8 but I still feel like a retard in regards to it.

    • 2 months ago
      Anonymous

      tight pec minor and lack of strength in your upper back(rhomboids in particular) will do that. theres lots of routines to fix it online, just search for rounded shoulders

  96. 2 months ago
    Anonymous

    Can you eat protein powder that expired over a year ago without any problems for your health?

    • 2 months ago
      Anonymous

      I've had the shits from protein powder that expired a year before, but the bag had also been unsealed before it had expired.

      • 2 months ago
        Anonymous

        Yes, it's unsealed. I used some like 2 years ago, forgot about it and now found it again after moving houses.

    • 2 months ago
      Anonymous

      It depends entirely on the brand.

      How do you guys pronounce QTDDTOT?
      >cue-tee-dee-toht

      • 2 months ago
        Anonymous

        Yes, it's unsealed. I used some like 2 years ago, forgot about it and now found it again after moving houses.

        I've had the shits from protein powder that expired a year before, but the bag had also been unsealed before it had expired.

        Its this. So like a year. Thought it was more

        • 2 months ago
          Anonymous

          https://i.imgur.com/uDN64ZJ.jpg

          It depends entirely on the brand.

          How do you guys pronounce QTDDTOT?
          >cue-tee-dee-toht

          Yes, it's unsealed. I used some like 2 years ago, forgot about it and now found it again after moving houses.

          I've had the shits from protein powder that expired a year before, but the bag had also been unsealed before it had expired.

          • 2 months ago
            Anonymous

            give it a try, bro, let us know how it goes

            • 2 months ago
              Anonymous

              I don't wanna die or get fucked up, I got a ton of exams this week

              • 2 months ago
                Anonymous

                ok then dont
                What's another week of being past expiration going to do? Just do it next week.

              • 2 months ago
                Anonymous

                as its a ziplock bag i would throw it out, theres a good chance dead bugs are in it. 1-2 year old tubs are fine in my experience tho

  97. 2 months ago
    Anonymous

    Is the best way to get a stronger jaw line to just lose bf%

    • 2 months ago
      Anonymous

      yes. The jaw muscles aren't meant to be used for resistance exercises so jaw exercises just fuck you up long-term

  98. 2 months ago
    Anonymous

    how do you hearmax? my hearing is getting worse by the minute

    • 2 months ago
      Anonymous

      dont listen to loud as fuck music, esp not with earphones

  99. 2 months ago
    Anonymous

    Okay frens, what kind of real workout routine should I do? Right now I'm doing just random workouts at once all the time, but I feel like I need to make an actual schedule. I do 6 days:
    >Cardio
    >Chest press
    >Dumbbell Curls
    >Squats
    >Leg press
    >Core twist with some cord thing (I don't know what it's called)
    I usually do those 5x5 or 3x10
    Unfortunately my free apartment gym doesn't have a free bar, so I don't think I can easily do deadlifts.
    Pls help a newfag fatass bros

  100. 2 months ago
    Anonymous

    I'm going to be going somewhere with no gym access for the next month, how can I prevent losing my gains?

    • 2 months ago
      Anonymous

      bands and bodyweight

  101. 2 months ago
    Anonymous

    I'm 67kg, 5'8.

    My gf has 2x 1kg barbells. Is lifting those going to do absolutely anything for me or should I just go and buy some for myself?

    No prior exercise apart from jogging, so very DYEL

    • 2 months ago
      Anonymous

      start of with bodyweight exercises, simple shit like 3-5 sets to failure pushups,pullups and bodyweight squats everyother day.
      1kg dumbbells are going to do diddly dick

  102. 2 months ago
    Anonymous

    Im 5'8 un the morning and 5'7 in the night, what height should i put in online fitness calculator? Ty

    • 2 months ago
      Anonymous

      5'8 since your shorter later in the day due to compression and shit posture most likely

  103. 2 months ago
    Anonymous

    Running Greyskull LP and wondering what accesories are ideal when doing bench and OHP. Well, rather than ideal maybe I shoudl say accesories that don't work against the exercises I've already done.

  104. 2 months ago
    Anonymous

    what are some ungodly roided tiktokers?

  105. 2 months ago
    Anonymous

    Is 3k clean calories, 180g protein too much for my bulk? I'm 6'0" 155 lbs and go to the gym for at least an hour daily.

    • 2 months ago
      Anonymous

      3k is overkill at your height and weight. 2.5k should suffice. i bulked at 2.7k at 6'3 165lbs

      • 2 months ago
        Anonymous

        The tdee calculator said that my maintenance is 2500 calories. But I am worried about getting fat...

        • 2 months ago
          Anonymous

          Are you adding in exercise to it? Don't. It's too difficult to accurately estimate what someone considers "moderate exercise". Plus you don't work out the same every single day. Just start at 500 over sedentary maintenance, and increase 100 cal/week as necessary.

          • 2 months ago
            Anonymous

            I just put it at sedentary + my age (19)
            But yeah, I might cut back to 2700 or something

  106. 2 months ago
    Anonymous

    Does anyone use a meal planner? I dislike searching for niche ingredients or spending a lot of time cooking. I am perfectly happy eating chicken and veggies daily. However, I would like to know that I have a balanced diet and I am not missing anything

    • 2 months ago
      Anonymous

      no, i just eat rice and veggies and change the protein source from time to time beef/chicken/fish for my main meal and then eggs and some carb source as breakfast and you should be covered and can eat whatever tickles your fancy for the rest of your cals

  107. 2 months ago
    Anonymous

    Are there any drawbacks to doing barbell squats for strength (max 5 reps) and hack squats for hypertrophy (8-12 reps) instead of doing barbell squats for both strength and hypertrophy sets?

  108. 2 months ago
    Anonymous

    Is it worth taking ice baths?

    • 2 months ago
      Anonymous

      might be good for practicing doing shit that sucks

  109. 2 months ago
    Anonymous

    Anyone here donate blood on a regular basis? How long do you wait after until you start lifting or exercise again?

  110. 2 months ago
    Anonymous

    is my form ok on squat? this was my final working set today
    thanks

    https://youtube.com/shorts/zad8t__eM-E?feature=share

  111. 2 months ago
    Anonymous

    Will 10rep 5sets at 75% if 1rm grow strength and muscle? Apologizes, I’m new to training and not sure if that’s considered anything, thank you

    • 2 months ago
      Anonymous

      If you can consistently do 10 reps of 75% of 1rm with proper form then that isn't your 1rm.

  112. 2 months ago
    Anonymous

    [...]

    This might sound retarded since I've already received one answer for this (see above), but I like getting as many sources of input and information as I can. I want to know if one bulk/cut cycle is really better than multiple, how exactly "maintaining" works and how much it allows for continued muscle growth. Basically I want to know everything there is to know about bulking/cutting/maintaining.

  113. 2 months ago
    Anonymous

    i'd like to start a stretching routine in the morning to me accomplish a couple of different goals:
    >fix my APT (spent too much of my high school years on the computer, probably still spend more than i should)
    >keep my right knee in good shape (i walked with my right foot turned at a 45 degree angle for too much of my life as the result of a childhood injury and it caused some issues. i broke the habit, but the knee is still prone to occasional pain)
    >be able to touch my toes while standing and keeping my legs straight (22m, 6'1", 155 lbs, kind of ashamed that i can't do it already)
    i've followed picrel for the past few days, but that's only made for fixing APT. how can i maximize meeting my goals while keeping the sessions brief (but still demanding)?

    • 2 months ago
      Anonymous

      probably the best way to become able to touch your toes with straight legs.
      https://whattherapy.com/what-everyone-should-be-doing-to-increase-mobility/
      scroll down to the “Reverse Thighmaster” it has fixed my knee pain. one thing that the writer forgot to add in that site is that you do all the excersises without break

  114. 2 months ago
    Anonymous

    Q: Should I prioritize arms chest if I really want them?

    I'm 5' 8" 145 lbs, lifting for about 1.5 years, one year. First half of that was maintenance and figuring out proper training, getting a good routine, etc. Second half was cutting, (3 month cut, 3 month maintenance, 2 month cut, 2 month maintenance). I do Renaissance Periodization physique template 5x fullbody program now. I have yet to do a proper bulk. I bulked for about a month, then took a month break (bad awful stuff) first time since I started lifting. Now I'm recovery lifting for a bit then starting a proper bulk. I want to know if I should get a new Renaissance Periodization template that prioritizes arms and chest. It still has me train 2 leg days for growth but is designed to focus me on arms and chest with extra exercises for priority growth. Thing is, I don't think I'm advanced enough, or have enough muscle to justify priority. I worry I'm unnecessarily limiting growth on legs when my arm and chest development would grow just fine since I could still be in newb gain territory. Pic is me during my cut. I'm posting this because it shows basically where my muscle is at without bodyfat to cover or make it look bigger (I only did maintenance and a one month bulk phase before stopping a month so this is roughly what I got).
    If my arms and chest will blow up substantially better if I prioritize them, then I'll get a program that prioritizes, if it's dumb to prioritize when I haven't done a bulk yet, I'll stick with full body.

  115. 2 months ago
    Anonymous

    Heyo.

    Just getting started again, alternating this ABC thing every other day. I’ve been aiming for 2 pulls, 2 push and 1 leg movement per workout.

    Am I covered well enough with this or do I need to add/sub anything?

    A
    Deadlift
    OHP
    Lat Pull-down
    Incline Bench (DB)
    Bulg.Splits/Lunges (DB)

    B
    Bench press
    Row (Barbell)
    Incline Bench (DB)
    Lat Pull-down
    Hacky Squat

    C
    OHP
    Incline Bench (DB)
    Row (Barbell)
    Hip Thrusts
    Bulg.Splits/Lunges (DB)

  116. 2 months ago
    Anonymous

    Anyone got the link to the IST mega? The one with all the motivational pictures and stuff?

  117. 2 months ago
    Anonymous

    I just inhaled some cinnamon and now I have a nasty cough. Is there any way to get it out? Some drink that makes my lungs more flemmy?

  118. 2 months ago
    Anonymous

    [...]

    >inflammation? What’s your routine
    5/3/1 BBB right now, but it happened beforehand when I was on nSuns as well. It happens when my blood pressure goes up towards the end of a session

  119. 2 months ago
    Anonymous

    I want to do some morning cardio for health benefits only and I have a cross-trainer at home. Do I just work my way up to let's say 20 minutes on relatively low intensity? I am lean and relatively fit but I haven't done any cardio in years. Is there a range I should be looking for when it comes to heart rate?

  120. 2 months ago
    Anonymous

    Anyone know what 1/2/3/4 means?

    • 2 months ago
      Anonymous

      How many dicks ISTposters can take in their mouth/hands/ass/toes at once

    • 2 months ago
      Anonymous

      search "1/2/3/4 fitness" and you'll have your answer

      https://www.youtube.com/watch?v=RCtMzDjL_Bo probably the best way to become able to touch your toes with straight legs.
      https://whattherapy.com/what-everyone-should-be-doing-to-increase-mobility/
      scroll down to the “Reverse Thighmaster” it has fixed my knee pain. one thing that the writer forgot to add in that site is that you do all the excersises without break

      i'll try these out, thanks

  121. 2 months ago
    Anonymous

    Does IST wash their rice?

  122. 2 months ago
    Anonymous

    I only have enough weights available for 2pl8 and I can bench that for like 3x3-5. I was wondering if I should do 3x12 with lower weight and progress from there until I can do 3x12 with 2pl8 (before I buy more plates) or if I can just go to 2pl8 each bench session and try to progress that in reps until I eventually hit 3x12? I would prefer the latter but maybe it's not ideal?

Your email address will not be published. Required fields are marked *