QTDDTOT

QTDDTOT - Questions That Don'd Deserve Their Own Thread

okay retard, what do you want?

  1. 3 weeks ago
    Anonymous

    I have bitch tits. Should I buy a $100 bench and then just start bench pressing like a mad cunt?

    • 3 weeks ago
      Anonymous

      yeah but your bitch tits will only go away as you start to get leaner.

  2. 3 weeks ago
    Anonymous

    https://www.goodhousekeeping.com/health/wellness/a44659/sore-throat-remedies/
    is this true? particularly
    >Stirring honey into coffee works way better than tea.

  3. 3 weeks ago
    Anonymous

    Calfs. Forarms. Hands.

    How to make more bigger?

    • 3 weeks ago
      Anonymous

      box jump, calf raise, sprinting
      deadlift, farmers walks, sledgehammer lifting thins
      genetics, good luck, parents

      I understand there’s different modalities to training, ie strength, hypertrophy, and muscle (not cardio) endurance; among other factors like power and power endurance. I am starting a modified ss routine and want to add accessories to help with strength in areas I’d normally won’t gain strength in, such as biceps, abs, and calves. Due to the strength concept of reasonably high weight + low reps, do I just apply it to biceps and abs and calves? Ie 3x5 curls, calf raises, cable ab crunches?

      small muscles are so weak that low reps high weight wont effectively train them. the 8-12 rep range for the smaller muscle groups is the general wisdom.

      is bench pressing 2x 17,5kg dumbbells 1:1 the same as benching a barbell with that weight? so
      (repost from last thread)

      no, a barbell is all one piece and the dumbbells are two different pieces. so you need to stabalize the dumbbells more and therefore you are theoretically weaker in a dumbbell press vs a barbell press.

      i'm 150 kcal over my daily goal, yet i haven't hit my protein goal for the day, and also went to the gym today. is it better to not go way over my calorie goal, or to have a whey shake to reach my protein goal? i'm leaning towards option 2

      protein is more important if you are trying to gain muscle. just eat a lil less tomorrow. simple as.

      • 3 weeks ago
        Anonymous

        >8-12 rep range is the general wisdom
        I have no issues with doing that but wouldn’t I gain more hypertrophy than strength doing that? Also thank you for your response anon

    • 3 weeks ago
      Anonymous

      Calves: Hindu Squats or any To Raise Holds with extra weight on the sides, these and fores needs a lot more reps as they are more durable than other parts of the body minus fingers.

      Forearms: Hammer curls, finger curls and wrist pronations with DB. As well as towel pull ups.

      Hands: Sorry bud you missed out, they generally grow when you are kid in genetics from use and adapt to stress and grow. Choose better parents in the next lift.

    • 3 weeks ago
      Anonymous

      hand grippers are effective for thickening the thumb pad

  4. 3 weeks ago
    Anonymous

    I understand there’s different modalities to training, ie strength, hypertrophy, and muscle (not cardio) endurance; among other factors like power and power endurance. I am starting a modified ss routine and want to add accessories to help with strength in areas I’d normally won’t gain strength in, such as biceps, abs, and calves. Due to the strength concept of reasonably high weight + low reps, do I just apply it to biceps and abs and calves? Ie 3x5 curls, calf raises, cable ab crunches?

  5. 3 weeks ago
    Anonymous

    is bench pressing 2x 17,5kg dumbbells 1:1 the same as benching a barbell with that weight? so
    (repost from last thread)

  6. 3 weeks ago
    Anonymous

    i'm 150 kcal over my daily goal, yet i haven't hit my protein goal for the day, and also went to the gym today. is it better to not go way over my calorie goal, or to have a whey shake to reach my protein goal? i'm leaning towards option 2

  7. 3 weeks ago
    Anonymous

    Hello anons, I'm looking for a 6 day/week calisthenics routine with progressions and shiet. I used to do eldiablo's, but I want to go 6 days a week

    • 3 weeks ago
      Anonymous

      https://exrx.net/Lists/WorkoutMenu
      try to make your own.

      >8-12 rep range is the general wisdom
      I have no issues with doing that but wouldn’t I gain more hypertrophy than strength doing that? Also thank you for your response anon

      muscle size is the single biggest predictor of absolute force generated by the muscle. i.e. hypertrophy is literally strength. further, even if the concepts are slightly different, hypertrophy is still the best way to improve those small muscles in strength, as you will already be working them for low reps with other compounds

      • 3 weeks ago
        Anonymous

        I'm not even sure what that website is supposed to help with. Pls just give a pic like the one I shared, except with a 6 day/week program

        • 3 weeks ago
          Anonymous

          if you know so little about this stuff then you must still be a beginner. do a three day split ABCABCx on a say do chest, b do back and c do legs. use the pic you posted to guide you on what excercises do what. the link i posted has templates for excercise routines for a wide variety of types of splits. the basic science is quite simple so you can really do what you want.

          They do, although I don't feel confident enough yet to make a fool of myself with them. Hoping to just gain more confidence by making myself go, until I get alittle more ballsy with other stuff

          dont be scared. just spend a day learning to squat, just practice with just thebarbell and focus on doing it right. youtube has good squat technique tutorials.

          • 3 weeks ago
            Anonymous

            I have been doing the picrel for 5 months or so, I just want to move to 6 day a week that's all. Don't want to bother with compiling shit on my own

          • 3 weeks ago
            Anonymous

            I prefer to do a 6 day split

          • 3 weeks ago
            Anonymous

            The picrel in top left lays out a 3 day split, maybe you could at least tell me how to adapt the picrel for a 6 day split?

            • 3 weeks ago
              Anonymous

              do it 6 days a week. its literally that simple.

              • 3 weeks ago
                Anonymous

                Do which exercises? Just do Monday, Wednesday, Friday as if it was Monday, Tuesday, Wednesday and then repeat until Saturday?

              • 3 weeks ago
                Anonymous

                yes

              • 3 weeks ago
                Anonymous

                Thx, although I'll still look for something more, because I seem to be plateauing with these exercises

  8. 3 weeks ago
    Anonymous

    Been making a habit over the last week going to the gym and figuring stuff out. Been kinda focusing on upper and lower body on different days, but still figuring stuff out. With the exception of Sunday, I only have been going on my lunchbreaks. Dunno if terminology or anything is right

    3x10 125lbs Ab machine thingy
    1x10 145lbs " " "
    3x10 70lbs low row
    1x10 85lbs low row
    3x10 50lb triceps pushdown
    3x10 125lb seated machine curl
    3x10 70lbs seated machine fly
    1x10 65lbs chest press
    3x10 125 lbs mid row

    That's about what I can manage on my lunch break, probably about the max i can squeeze in. Nothing impressive, but hope to get better. Would about that amount be considered decent workout for the time I have? I generally try to do it until failure, I'll do 10 extra on the next step up on weights if I feel I have alittle left in me

    • 3 weeks ago
      Anonymous

      Does the gym you have access to have barbells? compounds are much more time efficient.

      • 3 weeks ago
        Anonymous

        They do, although I don't feel confident enough yet to make a fool of myself with them. Hoping to just gain more confidence by making myself go, until I get alittle more ballsy with other stuff

    • 3 weeks ago
      Anonymous

      That's what maybe a minute rest max between sets? I guess that's right. Enough for me to log it

  9. 3 weeks ago
    Anonymous

    Should I just do everything 6-12 reps if I’m not trying to powershit and then cardio on the side?
    I’m wondering how many reps I should do for accessories. I was doing 4x5 barbell main lift and 3x8 and 3x15 for accessories. Now I want to do 3x8 for main lift but I don’t know what to do for accessories. I’m thinking just 8-10 reps for everything.
    Trying to gain muscle and lose weight. Planning on doing HIIT at the end of my workouts for 10 minutes.

    • 3 weeks ago
      Anonymous

      [...]

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

      QTDDTOT - Questions That Don'd Deserve Their Own Thread

      okay retard, what do you want?

      What’s the best website to find programs. I’m tired of powershiting bro splitters. I just want an upper day and lower day 4 workouts a week

  10. 3 weeks ago
    Anonymous

    can you overtrain with walking? trying to lose as much as possible between now and next week and plan on lifting, walking a lot every day, and obviously eating less. walking seems like the easiest cardio for low fatigue

    • 3 weeks ago
      Anonymous

      also im NEET rite now so if something like say 10 min walking 10 min rest multiple timestis better than long walks then let me know

      • 3 weeks ago
        Anonymous

        can you overtrain with walking? trying to lose as much as possible between now and next week and plan on lifting, walking a lot every day, and obviously eating less. walking seems like the easiest cardio for low fatigue

        if your feet and legs can handle it you can walk for literally 7 hours a day no problem you are a human .you are an animal biologically designed to travel long distances. that being said if you are not accustomed to it do not walk so much that your feet constantly hurt. work your way up to it. i would say you can start at 30 mins and go up by 5 mins per day till you are goin on hour or two long walks. walking is a great time to think too.

  11. 3 weeks ago
    Anonymous

    I need 30 more calories to reach my daily target, what should I eat?

    • 3 weeks ago
      Anonymous

      cheese stick

    • 3 weeks ago
      Anonymous

      3 cashews

  12. 3 weeks ago
    Anonymous

    Please rate my casual workout routine.

    I have been doing a somewhat casual workout 3 times a week for over 8 months and would like to know if there is something that I could improve on. I would appreciate any kind of feedback even if its pure slander. I am doing bodyweight only at home and have a metal bar I use for other stuff that helps. Excuse my lack of professional vocabulary.

    warmup:
    >rotate stretched out arms individually and both at once in both direction 5 to 10 times each
    >rotate stretched out legs in both directions 5 to 10 times each. then do like 2 squats.
    >5 side abs push things (i think its called oblique), elevated

    workout:
    >pushups to failure
    >inverted row while stretched out like a push up to failure until i cant get up all the way anymore
    >leg crunches to failure until i cant get them to 90° anymore
    >repeat these 3 exercises to failure again, usually with less reps
    >repeat for a 3. time, but this time i do an easier variation right after i hit failure: - elevated push up - inverted row with legs closer to the bar - and leg crunches with legs not stretched out.
    >squats to failure or when i get scared to hurt my knees when they feel off.
    >face pulls but i do the motion without any machine

    I think it is working out pretty well but I am a complete novice. Please rate, thank you.

    • 3 weeks ago
      Anonymous

      adding another cycle would be good, and working toward a pistol squat would be good too. consider, when doing your squats, putting a leg on a chair so you are squatting mostly with a single leg, then switch. you can drop the face pull thing entirely. as just doing the motion does nothing really. but you can grab a towel and put it throught he handles of a clothes hamper to do it with weight, jsut bent over. your routine is very simple, and you can push yourself a lot more, and i am sure you know this, but as a casual maitenence thing its fine as is. toss in some jumpin jacks to your warmup.

      [...]
      [...]
      What’s the best website to find programs. I’m tired of powershiting bro splitters. I just want an upper day and lower day 4 workouts a week

      im shilling this website again cause its fucking great.
      https://exrx.net/Lists/WorkoutMenu

      • 3 weeks ago
        Anonymous

        thank you, my primary goal with this is to reduce time spent on a workout while still having a balanced improvement over months/years. It only takes 15 to 20 minutes.

        When I do face pulls without a machine shoulders do feel sore after a while and I cant do any more, doesn't that mean it does something? Still thanks for your suggestion with the towel and squats I will definitely do that to improve my routine.

  13. 3 weeks ago
    Anonymous

    Earlier today I fell off my bike and landed on my wrist. How long should I wait before lifting? What lifts are safe to do?

  14. 3 weeks ago
    Anonymous

    bros, how many sets and reps should I do to get definition? Not strength, not growth: DEFINITION
    I want to define my muscles, not get big or strong.
    Thank you very much

    • 3 weeks ago
      Anonymous

      how ripped you look depends on two things
      >muscle size
      >fat thickness
      so, if you want to be small, but still look cut, you need to be very lean. so, basically, you need to lose weight while strength training. if your muscle get a little bigger or stay the same but you lose weight thats fat loss thats definition.

      • 3 weeks ago
        Anonymous

        so it's strength training (5 reps) no hipertrophy training (8-12 reps)? do i keep doing 4 sets? so it's 4 sets of 5?

    • 3 weeks ago
      Anonymous

      post body

    • 3 weeks ago
      Anonymous

      how ripped you look depends on two things
      >muscle size
      >fat thickness
      so, if you want to be small, but still look cut, you need to be very lean. so, basically, you need to lose weight while strength training. if your muscle get a little bigger or stay the same but you lose weight thats fat loss thats definition.

      so it's strength training (5 reps) no hipertrophy training (8-12 reps)? do i keep doing 4 sets? so it's 4 sets of 5?

      bros can anyone answer?

  15. 3 weeks ago
    Anonymous

    months ago I slipped and landed on the stairs with my shit.
    hurt like a motherfucker back then but now it doesnt. that spot is still noticeably soft though and it feels like there's still some fluid buildup there that shouldnt be.

    is that something to wrorry about?

    • 3 weeks ago
      Anonymous

      see a doctor asap

  16. 3 weeks ago
    Anonymous

    Doing a PPL routine. Should I OHP and Bench press on the same day?

  17. 3 weeks ago
    Anonymous

    Is there anything that can be done about a weird chest gap? I feel like my pecs are growing outwards especially the top but the space between them especially towards the bottom is so empty like 2 inches of nothing but bone

    • 3 weeks ago
      Anonymous

      insertions are genetic. i think going under the knife will do something but thats a risk

  18. 3 weeks ago
    Anonymous

    I'm fairly new to the gym (>6months, 6day split) and i've just stalled on bench completely at 70kg for 3x5 for around a month (i'm 6ft1 @ 78kg). I know i'm eating enough because i'm slowly gaining weight.

    For some reason I've just dialed back the weight to 60 kg but have been doing sets of 10 ([email protected] This is based on no advice other than this is what just 'feels' like the right thing to do.

    I did a stronglifts 5x5 ages ago for like 8 months and just gained so much strength in my squat because of the huge volume. I'm kinda just thinking the same for bench.

    Is what i'm doing dumb?

    • 3 weeks ago
      Anonymous

      What you're doing works. You've just hit the beginner gains wall. Keep on going and accept that progress from now on will be slower. Add on 2.5 kg every so often and go slowly

      You will make it

  19. 3 weeks ago
    Anonymous

    Sorry for the ESL, i started going to the gym 1 month ago with a weight of 104 Kg and now i'm at 100 Kg, now starting from today i'm combining it with OMAD (only 1500 cal) and walking 12.000 steps everyday, you guys think thats enough or should i add more? i want to be at 75-80 Kg before december so i can look good at the family reunions

  20. 3 weeks ago
    Anonymous

    SHOULD I STILL BE DOING CARDIO IF IM TRYING TO BULK? (currently 145ish lbs at 5ft 9in) I see people saying to do cardio on rest days but I'm trying to gain weight

    • 3 weeks ago
      Anonymous

      it just depends how much you eat.

    • 3 weeks ago
      Anonymous

      Yes. Your heart is important.

  21. 3 weeks ago
    Anonymous

    Is 1/2/3/4 for just 1 rep or is it saying I need to be able to do more?

    Also what are the best replacements for deadlifts other than squats since I only have a home gym and don't trust my form?

    • 3 weeks ago
      Anonymous

      1/2/3/4 for one effectively means you are an intermediate lifter. For 5 is close to advanced. Memes will say it's for sets of five. Nothing replaces a deadlift. Watch guide videos, film and examine yourself. Memes will say you don't need to deadlift.

      I cleaned up my diet (was on my way to skinny fat), I get a good mix of foods throughout the day and don't feel like I'm lacking anything.

      For post workout shakes I've been doing greek yogurt, 30g of protein powder, whole milk, changing it up between fruits and peanut butter and topping off with chia seeds. Is this a good combo for post workout along with a healthy meal of meat + veggies? Is it overkill to have the same kind of shake alongside eggs and veggies for breakfast even if I haven't exercised? I'm trying to lightly bulk but also don't want to waste time and money if I'm just doing too much with the shakes.

      Shakes are an easy way to pack in calories. Not a bad idea as long as you keep track of what you put in.

  22. 3 weeks ago
    Anonymous

    I cleaned up my diet (was on my way to skinny fat), I get a good mix of foods throughout the day and don't feel like I'm lacking anything.

    For post workout shakes I've been doing greek yogurt, 30g of protein powder, whole milk, changing it up between fruits and peanut butter and topping off with chia seeds. Is this a good combo for post workout along with a healthy meal of meat + veggies? Is it overkill to have the same kind of shake alongside eggs and veggies for breakfast even if I haven't exercised? I'm trying to lightly bulk but also don't want to waste time and money if I'm just doing too much with the shakes.

  23. 3 weeks ago
    Anonymous

    Hey, so currently im 6'0'' at 147lbs. For a few weeks now ive been doing mainly calisthenics and daily runs of like 1 to 1.5 miles. Which would be better for gaining muscle, lifting or just continuing with body weight workouts?

    • 3 weeks ago
      Anonymous

      lifting dumbbells, not barbell
      just DON't do starting strength, you will get fat
      don't eat more, keep you weight and just do flys do get a better chest

    • 3 weeks ago
      Anonymous

      lift. and don't be afraid of the barbell like retard anon above me said. SS won't make you fat as long as you count calories and don't do it for more than a few months. there are other beginner routines like SL and GSLP that have more dumbell lifts / accessories if you like that.

      should I worry about my back form while doing deadlifts if I dont feel any pain?

      always worry about it. your form can be bad but not feel pain. sometimes it takes month of small repetitive damage for noticeable pain to show up.

  24. 3 weeks ago
    Anonymous

    should I worry about my back form while doing deadlifts if I dont feel any pain?

  25. 3 weeks ago
    Anonymous

    I've been doing lateral raises 5kg x20 for the past few weeks (I've only been lifting for a few months give me a break). The next dumbbells are 7.5 kg and I got 10, 8 and 6 reps today. My strategy for lifts other than the big 4 has been to work with a weight till I can get 3x12 with good form, then up the weight and work up to 3x12 again.

    My issue is that the jump feels too big from 5 to 7.5 kg. Should I just stick it out or do lateral raises with a cable for a bit?

  26. 3 weeks ago
    Anonymous

    I just finished a 4 day a week training block (TSA intermediate) and I liked it but I want to move to a 3 day a week program (MWF).

    anyone have a good 3 day a week strength-size program? more powerlifting focused is ok.

    • 3 weeks ago
      Anonymous

      >TSA intermediate

      This looks the most retarded training program I've seen my man, whoever the fuck programmed it is a moron, there's literally no real lat programming, no these "chest supported rows" aren't lat focused, you don't row with your chest or back generally unless its an seated isolat row ... If you are targeting lats why not just do chin ups or lat pulldowns since you can add a bit of weight on them before they get too easy? Weighted back extensions? Are you freaking retarded, nobody does those, except maybe Arnold in one of the movies he was in, even assisted sit ups or kettlebell russian swings would be better for your lower back work.

      Why are these so called pro trainers bad at programming? I know they are supposed to be accessory work but holy cow there are far better approaches to adding on

      • 3 weeks ago
        Anonymous

        could you suggest a better program? i want to do better

        • 3 weeks ago
          Anonymous

          Just change the crap exercises to whatever exercise that are needed/make you stronger, I don't see much bicep work other than pull ups with minor focus on them, only tricep, when you are thinking "this is too easy" just add a few more sets or reps but don't go beyond what you can lift in terms of volume for the compounds.

          • 3 weeks ago
            Anonymous

            That's what I ended up doing, adding more pull volume. Other than that do you see the volume/frequency/etc for the big 3 look ok?

            • 3 weeks ago
              Anonymous

              Question is are you making strength progress within the allowed time of the program? If so, the volume/freq. is probably right for you if not and you are not feeling too sore etc might mean you have a bit more of a capacity to increase the volume worked for better strength gains.

  27. 3 weeks ago
    Anonymous

    I haven't been able to properly breathe and sleep at night for 3/4 of a year, which has made making gains, even as an early intermediate, really fucking hard. My big 3 haven't gone up at all during that time and I barely have packed on muscle. I tried all sorts of things and even got surgery a few weeks ago and nothing changed.

    Should I just kms already?

    • 3 weeks ago
      Anonymous

      Ever heard of loosing weight (fat) and not being a mouth breather?

      • 3 weeks ago
        Anonymous

        Anon, I'm sub 180lbs at 6'2 :0

    • 3 weeks ago
      Anonymous

      tried a cpap?

      • 3 weeks ago
        Anonymous

        Wouldn't work. There's like a weird swelling of meaty tissue that happens in my nose whenever I lie down. I got the surgery as a means of removal, and it did open up like 10%, meaning there are some nights I can sleep kinda better than I used to be able to, but my recover is still shit and I feel shit on every level all day every day :/

    • 3 weeks ago
      Anonymous

      Get checked for sleep apnea

      [...]
      [...]
      bros can anyone answer?

      You can't "define" a muscle. Your muscles are more visible the less bodyfat you have. But if you don't have the muscle mass to begin with you'll still probably look like shit when lean. The way it works is you add muscle mass. The generally agreed upon rep range for hypertrophy is 10-20 and the generally agreed upon number of sets per body part per week is also 10-20 but those are just guidelines. Watch the renaissance periodization youtube channel, they have literally all the information you could possibly need.

      • 3 weeks ago
        Anonymous

        Thanks but it ain't sleep apnea, my nose is just full with a weird tissue that swells up the second I lie down

        • 3 weeks ago
          Anonymous

          Well it seems like you went to a doctor for it so not sure what we can do for you. I had breathing problems and got a septoplasty which fixed most of it but it doesn't sound like the issue you have.

          • 3 weeks ago
            Anonymous

            Visited 3 docs and even let one of them perform surgery on me and it all didn't help, I just wanna breathe and sleep again man

  28. 3 weeks ago
    Anonymous

    How do I do preacher curls? I feel them too much in my shoulders. My elbows slide around everywhere on the pad

    • 3 weeks ago
      Anonymous

      More specifically how do I do EZ bar preacher curls? Dumbbell ones feel okay

  29. 3 weeks ago
    Anonymous

    Any ideas for racking an ez bar in a power rack? It's too narrow to safely use my catch bars and. Tired of using straight barbell but picking a 110lb loaded ez bar up for curls at the end of a pull day sucks too.

    • 3 weeks ago
      Anonymous

      you're too tired too deadlift 110 lbs 3-4 times?

  30. 3 weeks ago
    Anonymous

    I'm scared as fuck of increasing my bench/squat because my home bench doesn't have safeties. Can I just keep increasing reps instead of weight?

    • 3 weeks ago
      Anonymous

      You can increase the number of reps and sets but at a certain point you'll start getting diminishing returns. For bench failing isn't an issue for most novice-intermediates since you can just roll the bar and then sit up. But for squats you really need safeties. Save up for a power rack. They're not that expensive.

    • 3 weeks ago
      Anonymous

      If you can do 30 reps you can do the next 2-5kg in 6-2 rep range.

  31. 3 weeks ago
    Anonymous

    People say that one should lift weights even when the aim is to lose weight. Thats obvious to me.
    Whats kind of routine would be most suitable for that though?
    Something more strength based or something that focuses on hypertrophy? Considering that a calorie deficit should lead to both strength and muscle loss Im not sure what the proper approach would be.

    • 3 weeks ago
      Anonymous

      Hypertrophy you got a lot in store, it helps to get leaner physique and pumps some blood into your muscles and works as a bit of basic cardio.

      • 3 weeks ago
        Anonymous

        guess I'll look into that. I've only read about strength routines and dont even know which ones are good for hypertrophy.
        I'm already doing 45-60minutes of cardio after every workout but more burn wont hurt.

  32. 3 weeks ago
    Anonymous

    >can't gain weight (currently at 174lb)
    >physique also stuck due to not gaining weight
    >stuck at every exercise with the same weight for months

    WHAT THE FUCK SHOULD I DO? eat more? Change routine? I'm currently doing pplpp and training arms, legs and back till failure but nothing seems to work.

    • 3 weeks ago
      Anonymous

      >can't get weight
      you got a black hole in your stomach or something?

      • 3 weeks ago
        Anonymous

        I don't know, i eat between 2500 and 3000 calories per day and still can't gain weight

        • 3 weeks ago
          Anonymous

          that is literally maintenance, try hitting 3500

    • 3 weeks ago
      Anonymous

      idk man try something you havent done yet. eat more, or train more days, or do more volume, or change exercises.

  33. 3 weeks ago
    Anonymous

    Does losing weight make situps easier. I can do pushups and pullups just fine but I cant even do a single situp without something holding my feet in place.

    • 3 weeks ago
      Anonymous

      >but I cant even do a single situp without something holding
      Lol that’s completely normal dude

      • 3 weeks ago
        Anonymous

        then why does everybody at jiu jitsu, even the dudes that are way bulkier than me, seem to go through situps with ease.

  34. 3 weeks ago
    Anonymous

    Push/pull 4x a week vs full body 3x a week?
    >inb4 it’s just preference

    • 3 weeks ago
      Anonymous
  35. 3 weeks ago
    Anonymous

    The upper right area around my lips twitches when I do shrugs, why is that?

  36. 3 weeks ago
    Anonymous

    breathing at the top or bottom of ohp, is there a definitive correct way?

    • 3 weeks ago
      Anonymous

      bottom. why would you breath in at the top when your core should be engaged and braced?

      • 3 weeks ago
        Anonymous

        Probably cause he is using stretch reflex at the bottom/not pausing

    • 3 weeks ago
      Anonymous

      sharp exhale/inhale at the top, remain braced

  37. 3 weeks ago
    Anonymous

    I have a weird, uncomfortable feeling in the throat and I have no idea what it might be.

    • 3 weeks ago
      Anonymous

      it's all the cock

  38. 3 weeks ago
    Anonymous

    what is this called?

    • 3 weeks ago
      Anonymous

      Adonis belt

    • 3 weeks ago
      Anonymous

      Cum gutter

    • 3 weeks ago
      Anonymous

      Sides

  39. 3 weeks ago
    Anonymous

    When do noob gains end? I just hit intermediate strength standards according to symmetric strength after 2 and almost a half months, coming back from 5 years off

  40. 3 weeks ago
    Anonymous

    I've been stuck at 155 lbs for years; how do I gain more muscle? I already eat 300 g of protein and 3100 k/cals, and I've been bulking for the last 3 months; do I just need to stay in a bulk longer?

  41. 3 weeks ago
    Anonymous

    Any recommendations for my next program? I'm currently 4 months into PPL as my first program and I've thought about switching once I hit 6 months.

  42. 3 weeks ago
    Anonymous

    best method for measuring body fat at home?

    • 3 weeks ago
      Anonymous

      look in the mirror

  43. 3 weeks ago
    Anonymous

    I asked girl at my gym to shit on my chest as a joke and she said yes. She's coming over tonight what do I do

    • 3 weeks ago
      Anonymous

      Just put yer peenor in her birth canal

  44. 3 weeks ago
    Anonymous

    Does powerbuilding actually work or is it just a meme?

  45. 3 weeks ago
    Anonymous

    for upright row why is there a big difference between ezbar and straight bar? i can barley lift a straight bar... like my hands wont let me... but with an ezbar i can easily do 70lbs 10 reps for 5 sets

    are my hands or wrists or forearms or hands under trained?

  46. 3 weeks ago
    Anonymous

    Any "programs" you can recommend for the elliptical? Like if I am starting from just about being able to do 5 minutes on lowest resistance but with good pace, do I just work up from there going for as long as I can every day until I hit something like 15 mins for example and then increase resistance? I just want to have a goal to beat every time.

    • 3 weeks ago
      Anonymous

      sounds like you already have a plan bro. get at it.

  47. 3 weeks ago
    Anonymous

    Have you noticed an improvement in your ability to talk like a normal person after getting fit? I've been told your ability to talk steadily and confidently is directly linked to your self-image.
    I'm probably a solid 7 on the "speaks like an autist" scale and I have no idea how to fix this shit.

    • 3 weeks ago
      Anonymous

      You will talk more confidently and naturally (without inhibitions or overthinking) the less you are worried about others judging you. The better your self image, the less you will be worried about that. When I became fit and I felt like people were showing me more respect I also felt like I was on eye-level with them. I wasn't worried that they might take something I say the wrong way or that they might not laugh about a shitty joke I make or find my stories boring or whatever. I care less, because I don't see myself beneath others anymore, I don't have to try hard to get their approval, I already have it. That's why I can say and do what I want.

  48. 3 weeks ago
    Anonymous

    Frens, could pass the CPAT?

  49. 3 weeks ago
    Anonymous

    It's been a month of plateauing.

    I'm at 900 cal deficit (1900 cal a day) and posted on /fat/, one Anon told me to go even lower at a 1300 cal deficit for a week to see if I break through the plateau.

    Anyone got some tips on how to stop plateauing?
    1500 cal a day seems too low to me, but I'm willing to do what's necessary to enter a nice suit for my wedding in September

  50. 3 weeks ago
    Anonymous

    I have no gym near my home. I'm building sandbags that are 40-50 kgs of weight probably. I do some sandbag walks, some weird deadlifts, some strongman lifts like lifting the sandbag upto the shoulder. Do they build muscle effectively? I have been lifting them a bit and I have become a lot stronger, but I don't see or even understand which muscles are being built. Most YouTube channels don't focus on sandbags for building muscles. Those that do, are strongman bloatlords who can probably outrun a cheetah. Sandbags have truly shocked and confused my muscles and mind.

    • 3 weeks ago
      Anonymous

      I'm a trans lesbian feminist by the way, if it helps.

    • 3 weeks ago
      Anonymous

      >Those that do, are strongman bloatlords who can probably outrun a cheetah.
      lol, lmao even.
      >Do they build muscle effectively?
      you have been getting stronger no?

      I'm a trans lesbian feminist by the way, if it helps.

      this is my favorite brand of derail

      • 3 weeks ago
        Anonymous

        Yes I have gotten a lot stronger. 25 kg rice sacks now feel like lifting a fluffy pillow. Can also row probably 30-40 kg of sandbag without any support. Limiting factor is grip. I put the sandbags in a large metal bowl, and row that.

  51. 3 weeks ago
    Anonymous

    Anons every time I do handstand I get bloodshot eyes and headache, what do?

  52. 3 weeks ago
    Anonymous

    do you need to do cable oblique twists for both sides or is doing it once enough to train your obliques on your right and left side?

  53. 3 weeks ago
    Anonymous

    For how long should I stop working out after a lumbago

  54. 3 weeks ago
    Anonymous

    Currently at 145lbs now, and want to start working out. Is it better if I get down to 130lbs first before starting or I can start as is?

    I was planning on starting at 130 and gaining like 0.5lbs a week. Is there any benefit if I start at higher weight?

    • 3 weeks ago
      Anonymous

      just start now. probably better if you are heavier anyway.

      • 3 weeks ago
        Anonymous

        Let's say I want to stop gaining weight at 165-170lbs. How/Do I gain muscles when I stop adding on weight?

  55. 3 weeks ago
    Anonymous

    am i missing out on on anything by doing 90 degree lateral raises rather than the normal ones?

    • 3 weeks ago
      Anonymous

      What do you mean by normal ones? I do 90 degrees too, I thought that was normal?

      am I wasting time doing upper/lower split spread out over two weeks? I'm pretty active every day

      Higher frequency of training is better. If you get good volume on a week to week basis you'll still make progress but it's not ideal.

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

      Let's say I want to stop gaining weight at 165-170lbs. How/Do I gain muscles when I stop adding on weight?

      Gaining 30 lbs without a ton of it being fat will take you a very long time, worry about maingaining after that.

      • 3 weeks ago
        Anonymous

        >Higher frequency of training is better. If you get good volume on a week to week basis you'll still make progress but it's not ideal.
        I get loads of volume because I do random sets of calisthenics movements or miniworkouts for fun throughout the day anyways

        • 3 weeks ago
          Anonymous

          That is not good volume

  56. 3 weeks ago
    Anonymous

    am I wasting time doing upper/lower split spread out over two weeks? I'm pretty active every day

  57. 3 weeks ago
    Anonymous

    Any joggers here? Is 10 km a day good enough? I don't want long lasting knee and joint problems.

  58. 3 weeks ago
    Anonymous

    Has anyone picked up chicks via snap or tiktok? No one in my area is near my age and I only find younger women on those apps but I don’t know how to spit game.

  59. 3 weeks ago
    Anonymous

    whey protein gives me massive constipation and i need something else. will soi really give me bobs or is that a IST meme?

    • 3 weeks ago
      Anonymous

      maybe give casein a try? I personally think it's a myth, though I ain't trying to find out the hard way.

  60. 3 weeks ago
    Anonymous

    Do seed oils and other shit that supposedly lower your T even fuckin matter if your on TRT? Can it just overpower that shit, like a premade prot shake?

  61. 3 weeks ago
    Anonymous

    Anons, can you give me the three most important bodyweight exercises (except legs and shoulders)? I want to do a HIIT workout. I know it's pretty short but I've accepted that I won't have the time to get swole in college. I'm just trying the bare minimum to not completely destroy my fitness.

    • 3 weeks ago
      Anonymous

      to me, i can't live without my dips and my pullups.

      • 3 weeks ago
        Anonymous

        I don't have anywhere to do dips. I'm doing chin-ups currently since pull-ups are more difficult.

        maybe hindu squats?

        I have a separate days for leg and shoulders when I can use weights.

        • 3 weeks ago
          Anonymous

          i used to improvise with kitchen tops until i bought a homegym pullup/dips stand for like 150 euros.

    • 3 weeks ago
      Anonymous

      maybe hindu squats?

  62. 3 weeks ago
    Anonymous

    I'm cutting body fat. Is it better to have a high calorie deficit or a smaller one?
    As in, will my body adapt to lower calorie intake and stop burning fat as efficiently?

    • 3 weeks ago
      Anonymous

      start with a deficit of 300 kcals while maintaining the exact same activity level. if you still feel fine with that, go with 500 kcals. for me 600-700 kcals is the limit and i can't maintain the deficit for more than few weeks without feeling extremely hungry at all times.

  63. 3 weeks ago
    Anonymous

    I always have trouble sticking to a routine so as a solution i'm commissioning voice actors/actresses to say things to motivate me. Any recommended phrases that give you guys strength?

  64. 3 weeks ago
    Anonymous

    I'm greying early. How stop?

  65. 3 weeks ago
    Anonymous

    >exclusively only work with dumbbells, dont have access to a barbell set
    >thinking I would have good muscle balance on both arms cuase of this
    >left arm still has a weak grip and overall just weaker in general to my right
    How do I remedy this? Just do a couple more reps more on my left or something?

  66. 3 weeks ago
    Anonymous

    Is eating after workout is absolutely necessary?
    I'm trying to squeeze one workout in 1h time frame. After workout I'll just go to sleep.
    Alternatively I can eat after workout and then go to sleep, but I'll have nightmares with full tummy and I think it's not healthy to eat before sleep. :/

    • 3 weeks ago
      Anonymous

      Well you aren't gonna die from not eating after your workout. However, if you don't have any protein in your stomach from food you ate before your workout, your recovery won't be optimal. If you ate a meal with a lot of protein within an hour or so of your workout, you should be fine.

  67. 3 weeks ago
    Anonymous

    I fucked up my sciatic nerve are there any safe upper body exercises i can do while it heals?

  68. 3 weeks ago
    Anonymous

    I'm following this workout program anons and tomorrow would be my first pull day, my question is I can barely do a single pull up so I don't think it's even remotely possible for me to go for 3x8-12 pull ups in a set
    how should I work around this?

  69. 3 weeks ago
    Anonymous

    Rate new workout routine please. Just want to gain muscle and lose weight. Been working out again for about 4 months.
    Was tired of squatting to heavy with 5 reps. Which all the sticked shit has.

  70. 3 weeks ago
    Anonymous

    Out of date protein from famalam.
    Is it cool to down this shit?

  71. 3 weeks ago
    Anonymous

    I started working out because I thought it could help me get a bf but now that I'm shredded I don't care about men or relationships anymore. Why is this?

    • 3 weeks ago
      Anonymous

      you are gay for yourself

      • 3 weeks ago
        Anonymous

        You know what? You are right. I guess I truly am the only person who deserves me.

  72. 3 weeks ago
    Anonymous

    What would happen if I do a shit load of dips and pull ups on the days I don’t go to the gym on top of full body 3 or 4 times a week?

    • 3 weeks ago
      Anonymous

      wondering if when doing dumbbell shrugs, if the dumbbell is allowed to drag off the side of my thighs, or if they have to completely suspended away from my body?

      you will likely over train

      is there any research on if lifting outside is more beneficial all other things equal?

      not that I know of but if you eat healthy, aka getting enough cholesterol and DHA, the sun will energize you

      • 3 weeks ago
        Anonymous

        Shrugs are a meme. If you want bigger traps, deadlifts and barbell rows are the best way to do it.

  73. 3 weeks ago
    Anonymous

    is there any research on if lifting outside is more beneficial all other things equal?

    • 3 weeks ago
      Anonymous

      It could be beneficial if you don't already spend a lot of time outside getting sunlight. However, I doubt that working out outside will have any significant effect on your training compared to training indoors. Though, that is my take, not from a study.

  74. 3 weeks ago
    Anonymous

    why is hammer curling harder for me than regular curls? also my left arm is always first to give out however when i flex my biceps my left arm seems bigger than my right despite it being weaker? wtf is this?

    • 3 weeks ago
      Anonymous

      Hammer curls hit a different portion of biceps harder than regular curls do. The also hit your forearms harder.

  75. 3 weeks ago
    Anonymous

    Is it true that it's beneficial to take creatine post workout?

  76. 3 weeks ago
    Anonymous

    Uneven abs, much lower on one side than the other like pic related. What do

    • 3 weeks ago
      Anonymous

      go back in time and choose new parents, or just get over it.

      Is it true that it's beneficial to take creatine post workout?

      when you take it in relation to your workout doesnt matter. but creatine does help.

  77. 3 weeks ago
    Anonymous

    for chest i do
    bench press x2 a week
    incline pushup x1 a week
    i also do ohp and a bunch of other shoulder/delts exercises.
    do i need to do work for upper chest? because it looks flat and under developed

    • 3 weeks ago
      Anonymous

      No. Doing flat bench press hits your "upper chest" just as much as incline bench. If you want a bigger upper chest, get a bigger bench press, and do chest work. You cannot focus the upper chest like you would an individual muscle, you have to train the entire pec. If you already bench twice a week with 4-6 sets per session, just add in a few sets of pec flyes and give it time. Your chest, and by extension, your upper chest will grow.

  78. 3 weeks ago
    Anonymous

    am I supposed to have a posterior or anterior pelvic tilt while squatting?

    • 3 weeks ago
      Anonymous

      none or youll fuck up your back. engage your abs

      Trained back yesterday and now when I cough I feel some slight pain in back if I cough? Anything to worry about?

      sorry bro but youre gonna die

      • 3 weeks ago
        Anonymous

        moron just give me a real answer please

      • 3 weeks ago
        Anonymous

        >none
        then how the FUCK am I supposed to keep my pelvis positioned

        • 3 weeks ago
          Anonymous

          neutral?

  79. 3 weeks ago
    Anonymous

    Trained back yesterday and now when I cough I feel some slight pain in back if I cough? Anything to worry about?

    • 3 weeks ago
      Anonymous

      you are fine.

      moron just give me a real answer please

      oh wait nvm its turbo cancer youre dead within a week guaranteed

  80. 3 weeks ago
    Anonymous

    How do I know if I'm overtraining? I'm hitting a hard 45-60 minute session, and failing lifts by the end, but by the end of the day I feel like I could hit the gym again or at least do some kettlebell/accessory work at home. Do I keep increasing volume until some set of indicators?

    • 3 weeks ago
      Anonymous

      legend says of a magical number of sets you can do per week, yet no uncovered lore has revealed it to us yet. ancient scholars have attempted to uncover it but the secret is too great. so now they spend their days focusing on how their recovery limits their workouts. some even go as far as to workout as much as they can in one week without overwhelming themselves...

  81. 3 weeks ago
    Anonymous

    what rubber floor tiles/mats do you home gym anons recommend for weightlifting

    • 3 weeks ago
      Anonymous

      the cheapest ones you can find. or those plywood lookin ones that come in big rolls

    • 3 weeks ago
      Anonymous

      3/4 inch rubber horse stall mat. I bought one from a tractor supply store for about 50 dollars, and I've been deadlifting on it for over a year now and the concrete floor under it is completely unharmed. Works perfectly.

  82. 3 weeks ago
    Anonymous

    Thinking of doing a refeed (eat at maintenance for a little while) I've been cutting for over 3 months and my strength has been suffering. My body fat percentage has barely gone down despite the fact that I strength train every other day and get a sufficient amount of protein. What was originally gonna be a 15 lbs cut has become a 30 lbs cut bc I'm still skinnyfat. Thoughts? I started at 150 (25 bmi) lbs and now I'm 132 (22 bmi). I'm still around 20% bf so I think I'll cut 120. Should I do the refeed? I'm not a fatty, just a skinnyfat, so cravings have never been an issue for me. I'm currently consuming 1100 cals a day and 100-130 g of protein depending on whether or not I feel like using protein powder. I consider myself a beginner so I think I should still be making strength gains despite being on a cut

    • 3 weeks ago
      Anonymous

      Anon, you need to eat much more. I'm going to guess you haven't been lifting for a long time (>5years) for this advice. At that low of a calorie intake, your body is going into starvation mode. Your body is not going to be able to maintain muscle mass when you are restricting that heavily on top of regular intense strength training. Look up an EER calculator, and put yourself into a slight surplus, like 150-300 calorie surplus which would have you gain roughly a half-pound each week. This will take your body out of starvation mode, allow you to recover from your workouts better, train harder, and gain more muscle. This is essentially just a body recomp. And going forward, don't even fucking think about dropping to 1100 calories per day again, you aren't trying to get down to 4% bf, and you don't need to restrict that heavily to get visible abs and vascularity. To achieve that, you need time in the gym. Years of building muscle.

  83. 3 weeks ago
    Anonymous

    Any tips in increasing deadlift? I'm currently on 2.5pl8 doing 3x8, but any heavier and I'm only able to get 1 or 2 reps in, effectively ruining the rest of my set. Additionally, I want to incorporate squats in my routine but have fucked up my lower back too many times. Any help would be greatly appreciated.

    • 3 weeks ago
      Anonymous

      >deadlifts
      Try 1x5
      >squats
      Form is probably shit, you'd have to post a check in /plg/ probably

      • 3 weeks ago
        Anonymous

        For your deadlift, and any compound lift for that matter, sets of 5 or less are going to increase your strength much better than sets of 8 would. Try training in the 2-5 rep range.
        For squats, have you fucked up your lower back from squats? If so, then try a different bar position on your back. If you squatted low-bar, try high bar, and vice versa. If your injuries weren't from squats, don't worry about that. Either way, ease yourself into it. Don't immediately start doing 10 sets of barbell squats a week. Start with just a few sets at RPE 7 and build from there.

        Thanks, I'll try lower reps.

        In regards to squats, the posture probably is fucked? Bar placement is weird though, its like there's a bone sticking out of my neck and it's absoloute agony sometimes. If I go further back though, it just feels unnatural and like I'm leaning forward too much, making me feel completely unbalanced.

    • 3 weeks ago
      Anonymous

      For your deadlift, and any compound lift for that matter, sets of 5 or less are going to increase your strength much better than sets of 8 would. Try training in the 2-5 rep range.
      For squats, have you fucked up your lower back from squats? If so, then try a different bar position on your back. If you squatted low-bar, try high bar, and vice versa. If your injuries weren't from squats, don't worry about that. Either way, ease yourself into it. Don't immediately start doing 10 sets of barbell squats a week. Start with just a few sets at RPE 7 and build from there.

  84. 3 weeks ago
    Anonymous

    would i be able to feel a bulging disc with my hands?

  85. 3 weeks ago
    Anonymous

    im thinking of buying these supplements
    any objections?

    • 3 weeks ago
      Anonymous

      i find it really hard to dissolve the creatine. it says it dissolves perfectly in water but i cant get it to dissolve at all. its like drinking sand. inb4 scammed, i bought it ag GNC.

  86. 3 weeks ago
    Anonymous

    I struggle with dips and chin-ups. Should I do negatives or use the assisted pull-up machine?

    • 3 weeks ago
      Anonymous

      For pull -ups, slow negatives, and holding at the top before you start the negative help. You can also pair this with trying to do a real pull-up and pulling as far as you can, hopefully increasing the range of motion each time. The hardest part of the pull-up is the bottom, and this helps train the bottom portion. Not being fat helps pull-ups and dips.

  87. 3 weeks ago
    Anonymous

    Do these gyroscope exercise ball things actually do anything?

    • 3 weeks ago
      Anonymous

      >advertized by someone on juice
      what do you think anon?

      Will having food dependent exercise induced anaphylaxis affect my gainz? Basically means I can't eat 2/3 hours before and 30 mins after workout or my immune system decides to seppuku

      just eat... at other times????

  88. 3 weeks ago
    Anonymous

    Will having food dependent exercise induced anaphylaxis affect my gainz? Basically means I can't eat 2/3 hours before and 30 mins after workout or my immune system decides to seppuku

  89. 3 weeks ago
    Anonymous

    hows do i make my ass hips and thighs small

  90. 3 weeks ago
    Anonymous

    are there any benefits in doing one-legged push ups ?

    • 3 weeks ago
      Anonymous

      No, it just makes you look stupid.

  91. 3 weeks ago
    Anonymous

    does anyone have a picture of that fat black guy with weird tits? he's an instagram "model" or something, used to get posted in FPH sometimes

    • 3 weeks ago
      Anonymous

      just search "ive been lifting for two years and no progress" in the archive lmao.

    • 3 weeks ago
      Anonymous

      just search "ive been lifting for two years and no progress" in the archive lmao.

      He's not talking about gynobro, he's talking about the obese 400lb black dude with makeup. I know the one, but I don't have a pic. I think I saw it recently in one of the /fph/ threads though. You might check the archive.

  92. 3 weeks ago
    Anonymous

    am natty DYEL and I have been lifting for 4 months and made some decent progress. I just bought pic related; how did I do? I plan on adding pine pollen and ashwaghanda to it which I already have but have not been taking

    • 3 weeks ago
      Anonymous

      Most supplements outside of protein powder and creatine are snake oil, and you shouldn't take them without consulting your doctor. Even protein powder and creatine aren't entirely necessary if you have a good enough diet. Don't waste your money.

      • 3 weeks ago
        Anonymous

        my diet is very inconsistent with days like today being decent and somedays i just eat fast food like a fuck so i figured the very least i could do on those days is throw back a shake

        • 3 weeks ago
          Anonymous

          People get really autistic on here about protein sources. Whey shakes are great for hitting your protein goal consistently

  93. 3 weeks ago
    Anonymous

    Has this happened to anyone else? I mixed two teaspoons of nosalt into my protein shake and the taste has lingered in my mouth all day, is this normal?

  94. 3 weeks ago
    Anonymous

    do hips (skeletal part) get smaller as you get leaner? i am 20-25% bodyfat atm and aiming for 10-14%. i have wide shoulders and a big rib cage which is nice i guess but hips are huge as well.
    if they dont shrink much, will big hips at least help me get a nice adonis belt like pic related?

    • 3 weeks ago
      Anonymous

      >do hips (skeletal part) get smaller as you get leaner?
      did you just ask if your skeleton shrinks? bro "big boned" is a fatty cope. the fuck are you on man?
      might help with adonis belt tho. depends on your insertions. dont neglect your obliques.

      • 3 weeks ago
        Anonymous

        This. Build your obliques out so that they match the width of the hips

  95. 3 weeks ago
    Anonymous

    Anyone notice a big difference from taking daily creatine or am I good with just eating meat every day? What about cocoa powder?

    • 3 weeks ago
      Anonymous

      supplimenting creatine allows you to have unnatural amounts of creatine saturation which has been shown to incerase power output and reduce fatigue allowing for greater volume. but if you dont wanna do it you dont have to. cocoa powder? for what the caffeine? dont fall for snake oil anon.

      • 3 weeks ago
        Anonymous

        I was thinking more about myostatin depletion which according to some studies coacoa powder is good for. Anyway creatine is cheap I might as well try it for the extra volume if nothing else

  96. 3 weeks ago
    Anonymous

    >Convict Conditioning vs Solitary Fitness

    Think i might go with SF for the fact i dont have a pull up bar and those shit door ones dont fit my door

    but I dont know the differents between the to programs and there end goals

    • 3 weeks ago
      Anonymous

      ok

    • 3 weeks ago
      Anonymous

      >Convict Conditioning vs Solitary Fitness
      shit ment to ask the differents between the two programs and there end goals

  97. 3 weeks ago
    Anonymous

    Will swimming regularly make me any stronger? I feel it's more weight loss than muscle growth but maybe I'm underestimating water resistance.
    I've got a bit of a spare tire around my gut and I want to try and lose it. My diet isn't completely trash but I mostly just go for long walks rather than anything particularly taxing on my body. I'm not looking to get swole but I would like to improve my strength a little bit on top of losing weight.

    • 3 weeks ago
      Anonymous

      swimming will grow your back but p much nothing else. and only enough to swim. if you constantly push yourself to swim faster and faster you will neccisarily get stronger but its not as effecient for strength as weight training. but it is god tier for cardio.

      • 3 weeks ago
        Anonymous

        Noted. I'm kind of a lazy fuck and I'm more concerned with cutting down weight than building muscle mass. It is my understanding that for my diet I'll want to reduce my caloric intake so does that mean that strength training/lifting would be basically pointless since I won't be building muscle anyway?
        Additionally, and I feel completely retarded for asking this, endurance in the sense of being able to run/jog for a long time without getting winded is improved through cardio? I don't actually understand how endurance works.

  98. 3 weeks ago
    Anonymous

    How the fuck did my testosterone more than double in less than 2 years and I only lost weight (21 btw) and I still can’t grow a thick beard but will gaining more muscle pump up these testosterone levels?

    • 3 weeks ago
      Anonymous

      Adipose tissue makes estrogen. excercise and proper sleep stimulate testosterone.

      • 3 weeks ago
        Anonymous

        I’ve only been working out for like 2 months it just seems odd how I was able to more than double it

  99. 3 weeks ago
    Anonymous

    I had a weird experience over the weekend. I was nofap for several days and feeling pretty good. Then one morning I have no energy, can barely keep my arms up, have aches all over. What the hell happened to me? I eat shittons of fruit and vegetables, i dont drink soda. Only thing I can think of is on Sunday I was walking around in the sun for about 30 minutes.

    • 3 weeks ago
      Anonymous

      it was your time in the sun. now that time has passed.

      • 3 weeks ago
        Anonymous

        So just stay indoors and I will have mountain of energy?

        • 3 weeks ago
          Anonymous

          nothing is new under the sun

  100. 3 weeks ago
    Anonymous

    Any one have Experience with Solitary Fitness

  101. 3 weeks ago
    Anonymous

    Posted about a month ago about my 255lbs, 72 year old father wanting to lose weight and me helping him with it. Been having him cut sugar and salad dressings and the such from his regular diet, plus been walking in the park with him daily. He's down to 245lbs now. Question is: is this a good rate of weight loss? Also, any more I could be doing for him? Small changes, nothing like hitting the gym or starting OMAD or something extreme for an older person, he probably just won't do it.

    • 3 weeks ago
      Anonymous

      2lbs per week is a sustainable pace and is better at leading to permanent lifestyle changes. you could theoretically crash diet him but he will regain it and feel like shit while he is losing weight.
      >any more i could be doing for him?
      if he deserves it, give him mires. nothing motivates like mires. if he is interested go on hikes or biking or fishing with him. father son type shit. ite very based you are taking care of him. good son. i hope one day i have a son who cares for me like this.

      • 3 weeks ago
        Anonymous

        My mother has been mirin lately, so I haven't done so myself because I figured it was infinitely more valuable coming from her, but maybe I should. I do bake him some cookies on the weekend because he has an incredible sweet tooth and has almost entirely given up sweets to make this work, so it seems like a nice reward and I don't want him to think he has to be miserable from now until he dies or something. Unfortunately, since he refuses to retire, he doesn't have enough time or energy to do anything like hiking or fishing; we live in the city and I go to him for our walks, but getting out to a hiking trail or a lake would be far away enough to kill motivation.
        >good son
        Thanks anon. He's always been a good father to me.

  102. 3 weeks ago
    Anonymous

    Probably gets asked a million times but I'm new here, suggestions for an android app workout logger without having to pay out the ass for premium features

    • 3 weeks ago
      Anonymous

      notes. but sheiko gold can log workouts for free, and jefit is also decently popular.

      My mother has been mirin lately, so I haven't done so myself because I figured it was infinitely more valuable coming from her, but maybe I should. I do bake him some cookies on the weekend because he has an incredible sweet tooth and has almost entirely given up sweets to make this work, so it seems like a nice reward and I don't want him to think he has to be miserable from now until he dies or something. Unfortunately, since he refuses to retire, he doesn't have enough time or energy to do anything like hiking or fishing; we live in the city and I go to him for our walks, but getting out to a hiking trail or a lake would be far away enough to kill motivation.
      >good son
      Thanks anon. He's always been a good father to me.

      >He's always been a good father to me.
      so thats the secret. noted. ill try to be a good dad. if you get him out of the city and to a lake, the motivation might be gone, but hell, youre already out here, might as well enjoy the weather

    • 3 weeks ago
      Anonymous

      Not sure if it's on android but I use fitlist on iOS

    • 3 weeks ago
      Anonymous

      Strong is good lets you store three templates and tracks your workouts and you can enter body measurements and shit like that

  103. 3 weeks ago
    Anonymous

    I was thinking of making pasta salad with tuna, eggs, surimi (although this has some sugar I don't mind), cherry tomatoes, corn and olives.

    I thought of using garbanzo beans instead of pasta as a healthier option, is it a good idea? Also should I use the corn at all or is it just more poison to my gains?

    I'm just looing for summer meals that are healthy.

  104. 3 weeks ago
    Anonymous

    My ex fiancé and I spent the evening at an amusement park (her idea). It was fun as shit and she told me she had a great time and was glad we hung out. How do you guys gauge if a woman is genuinely into you? I want to believe she’s trying to start things up again, but the cynical side is saying she’s just lonely and wants free drinks.
    >fitrelated
    >I’ve lost like 50 lbs since the breakup

    • 3 weeks ago
      Anonymous

      why is she your ex?

      • 3 weeks ago
        Anonymous

        I did something very bad to her and she said she couldn’t put up with it anymore

        • 3 weeks ago
          Anonymous

          what did you do?

          • 3 weeks ago
            Anonymous

            I went ricky ricardo

            • 3 weeks ago
              Anonymous

              ah i see... in that case, its probably in your best interest to murder her.

              • 3 weeks ago
                Anonymous

                This foo lmao

              • 3 weeks ago
                Anonymous

                just put a contract out on her, my guys will take care of it.

  105. 3 weeks ago
    Anonymous

    I'm currently 4 months into training and my max squat is 120 for a single which is piss poor. I've only been squatting twice a week for a month and I've stopped squatting since Monday since I noticed that back pain comes up after leg day.
    I know I'll have to deload 10% and work my way back up but should I go back to squatting only once a week instead of twice to lessen the risk of injury?

    • 3 weeks ago
      Anonymous

      if you are plateaued then recovery and technique should be your main focus. try to get the same weight and reps at a lower RPE and with better form. its harder to guage, its harder to quantify. but it will help. also consider switching off a linear program. anothing that will help is doing excercise variations, pause squat, box, bugarian split, front, low bar, hell even barbell hack squat and trap bar deadlift. finally, moving down to one day per week will make recover better but because of this it might be a good idea to up the volume a bit on the day that you actually do squat, but probably not all the way up to double. expirement, listen to your body, and treat sleep, hydration, and protein as sacred.

      my shoulder hurts quite a bit when i do the side raises motion, even without weights.
      but i can do OHP and bench without feeling pain at all. what did i strain exactly

      depends on the precise location but based on your description it sounds like it might be lateral or rear delts, or in a worse case some tendon stuff related to the same muscles. you should be stretching and improving your mobility in your shoulders if you arent. hate to sick a reddit link on you but this has some seriously good info on it: https://www.reddit.com/r/flexibility/comments/3budqt/july_is_shoulder_flexibility_month_at/

      • 3 weeks ago
        Anonymous

        Thanks. NGL, I actually feel pretty pressured in terms of squat numbers. My max bench is only 5 lbs lower than my max squat and I want those numbers higher. But I guess progressing slowly but safely is better than faster but being more prone to injury.

  106. 3 weeks ago
    Anonymous

    my shoulder hurts quite a bit when i do the side raises motion, even without weights.
    but i can do OHP and bench without feeling pain at all. what did i strain exactly

  107. 3 weeks ago
    Anonymous

    Do people hold in their farts? Like all the time? What does that do to your body?

  108. 3 weeks ago
    Anonymous

    How to be motivated.
    I'm weak cunt and i give after 1 month.

  109. 3 weeks ago
    Anonymous

    I like a grill but she has kind of friendzoned me but she keeps talking to me, almost day (in chat, random stuff, funny memes, me making her laugh etc).
    I believe one of the reasons I got friendzoned is that she is basically a 9/10 and when we met I was a fatass. But now I'm very much leaner and have build up muscle.

    Can me becoming a junior ISTizen, put me out of the friendzone? I really need to taste that fine pussy, bros.

    • 3 weeks ago
      Anonymous

      start talking to other girls and ask her for advice on how to attract their attention. she will either
      >help you get laid
      >develop a crush
      pretty simple.

      • 3 weeks ago
        Anonymous

        >start talking to other girls
        her female friends all like me and one of them probably likes me sexually (I've seen her eye-balling me and being giggly around me).
        Should I just be mildly flirty with other girls in front of her? I'm afraid that she might lose interest due to this (she is very conservative, when it comes to dating (= she likes to take things very slow, does not ride the cock carousel even though she could easily do so, etc)
        >ask her for advice on how to attract their attention
        I believe this will make me seem like a loser since she is younger than me (she is 25, I'm 31). Asking dating advince in your early 30s would seem weird (you'll be perceived as inexperienced)

        • 3 weeks ago
          Anonymous

          it doesn't matter how conservative she is. she is still an animal. be flirty and confident.
          > I believe this will make me seem like a loser
          don't ask dumb questions like "what do girls like" say shit like "hey Sarah seems pretty cool do you think she would be into me?" and be precise. Gossip is a basic form of social management.

          • 3 weeks ago
            Anonymous

            Alright Anon, I'll give it a try, thx.

        • 3 weeks ago
          Anonymous

          Stop replying to her and talk to other girls. She won't lose interest in you if you talk to other girls, she will actually be interested in you. Women are hypergamists so if a man arouses interests in many women then they will be more interested in him.

          This is why many dudes complain that women start being interested in them the moment they get a gf. It is unfair but it is what it is.

  110. 3 weeks ago
    Anonymous

    Cancer runs in the family. Any easy foods and techniques to BTFO cancer?

  111. 3 weeks ago
    Anonymous

    Why does it seem like there's no generally agreed upon proper progression for ab exercises?
    I know dragon flags are in the advanced category of ab exercises but there's not much discussion about not starting off doing that and progress with other types of ab exercises instead.
    What progression should I follow for abs?

    • 3 weeks ago
      Anonymous

      >Why does it seem like there's no generally agreed upon proper progression for ab exercises?
      cause powershitters dont need to train them except for hanging leg raises once a month and calisthenics fags only give a s hit about capstone holds and bodybuilder chuds don't need to train them cause of the tren.

  112. 3 weeks ago
    Anonymous

    I used to train and then I had about a half-year break.
    Now I train 3 times a week. Should I be doing FBW or push/pull/legs? I've been doing the former for about 2 months now and been doing decent progress with it. But while I'm still making solid progress on my bench press, I feel like it's slowed down on my squats and military press. Also an issue I have with the FBW I do, is that every session is taking me like 1,5 hours already, and I don't really have the time to do much beyond main muscle groups, so I wonder if this will be disadventageous in the long run.

  113. 3 weeks ago
    Anonymous

    Cheap indian sites to get cialis plz?

    • 3 weeks ago
      Anonymous

      talking about sources is strictly forbidden. ask the biggest dude at your gym where you can get some juice.

      • 3 weeks ago
        Anonymous

        I want dick pills not roids

  114. 3 weeks ago
    Anonymous

    What's your personal experience with creatine? Read the obligatory articles abt it but wanna hear first hand experiences tyvm

    • 3 weeks ago
      Anonymous

      I've been using it daily for over 8 years. It does the job and I have no side effects at all

  115. 3 weeks ago
    Anonymous

    is size reps or weight?

  116. 3 weeks ago
    Anonymous

    is torso/legs and arms better than upper/lower?

  117. 3 weeks ago
    Anonymous

    Can I get a BF% estimate?
    Bought calipers and those calculations gave me ~18% BF. Does that seem accurate?

    5’11
    186lbs

    • 3 weeks ago
      Anonymous

      forgot pic

      • 3 weeks ago
        Anonymous

        20%

        • 3 weeks ago
          Anonymous

          thanks

  118. 3 weeks ago
    Anonymous

    What's the difference between different exercises that hit the same muscle, like the curl machine, concentration curl, hammer curl, etc.?

  119. 3 weeks ago
    Anonymous

    >was 330lbs a year ago
    >start going to the gym 4-6x a week, eating healthy, walking a lot every day
    >come back home and everyone says i look like ive lost weight and look good
    >can see much more definition and even see parts of my abs in the right light
    >expect to be maybe 250-260lbs
    >use same scale from a year ago and i am now 355lbs
    what the fuck is going on? am i going to die from some fucked mass gaining genes or could the scale be off? by all accounts i have gotten leaner and can wear smaller jeans and everything

    • 3 weeks ago
      Anonymous

      muscle weighs more than fat but you should seriously consider going on a intermittent fasting routine or something.

      • 3 weeks ago
        Anonymous

        i know that but it seems ridiculous. if i had a before and after it would be easier to understand but how would i gain so much muscle and be so much leaner at +25lbs after a year or year in a half. i am tall (6'5-6'6) and have been told i have big bones and high bone density by doctors but shit doesnt seem right. i was aiming for 225lbs not just because of looking leaner but extra weight is shit for the heart and joints whether muscle or fat. first thing i will do is get a new scale and if it says the same maybe i try that fasting and go get checked out by a doctor. i just dont want to die young due to some shitty weight problem man...

        • 3 weeks ago
          Anonymous

          if you want to post a pic it can give us a better idea of what we're dealing with but at the end of the day if your clothes are fitting "bigger" and you're visually getting leaner than i would continue doing what you're doing. that said 355lbs seems very heavy but I don't really know what that much looks like on someone as tall as you.

          • 3 weeks ago
            Anonymous

            dont have one on me but when i get home maybe i will send one. i am going to get tailor tape or calipers to test body fat as well

    • 3 weeks ago
      Anonymous

      maybe your scale is garbage.
      I once had one that was over 10kg off.

  120. 3 weeks ago
    Anonymous

    i have a bad heart. when i do overhead presses i feel like i'll die the rest of the day (tightness in the chest etc)
    i've been to the doc and he says "do less heavy weights, with more reps. do more cardio"
    i think this is probably just bullshit advice and no doctor i've spoken to really knows what the fuck to do with it. (spoken to several heart docs)

    anyone else have similar sort of shit? to be specific, theres a fucked exit valve in my heart so the blood that should leave it gets stuck and the volume of blood is more than it should be.

    any ideas what to do? i understand if no replies, it's pretty weird question. thanks bros.

  121. 3 weeks ago
    Anonymous

    >$60 per week for food
    Is that too much? How much do you spend?

    • 3 weeks ago
      Anonymous

      that's about what i spend

    • 3 weeks ago
      Anonymous

      That sounds like a lot to me. Depends on what your buying and if it's just you or not. I usually get by on 120-140 dollars a month on food

      • 3 weeks ago
        Anonymous

        >120-140
        Elaborate please I want to spend less
        The most expensive things for me are proteins, usually chicken breast, whey, sardines, dairy products

      • 3 weeks ago
        Anonymous

        Not that anon but I find food is the one thing I allow myself to splurge on. IE good quality ingredients, etc. $60 per week, $3k per year is a pretty good deal to remain healthy and sustained on quality product.

  122. 3 weeks ago
    Anonymous

    Life is too short to worry about pinching pennies on what literally sustains your life force. Unless, of course, you're extremely budget limited. But even then good food does more than just keep you healthy, for many it keeps them in good spirits/high morale/etc.

    • 3 weeks ago
      Anonymous

      Yeah, it makes sense, the cheaper the more deficiency of micronutrients. I just wanna be sure I'm not being scammed because I'm visiting the USA for a long time.

  123. 3 weeks ago
    Anonymous

    How weird would it be to nap at the gym? Sometimes I can't finish everything I wanted to do and I get sleepy as fuck, but if I had a lil' 10 minute nap I could continue and be fresh.

    • 3 weeks ago
      Anonymous

      i think the squat rack is made for these things

    • 3 weeks ago
      Anonymous

      >lil'
      stop talking like a woman

      • 3 weeks ago
        Anonymous

        I am a woman

        • 3 weeks ago
          Anonymous

          post tits, ass, vagina, and feet

          • 3 weeks ago
            Anonymous

            Nah

  124. 3 weeks ago
    Anonymous

    sometimes I get like a slight flash before my eyes and then I get tinnitus for around 5-30 seconds, what does that mean (my body is a wreck)

  125. 3 weeks ago
    Anonymous

    how much should I eat before the gym and how long before the gym? doing strength training rn

    • 3 weeks ago
      Anonymous

      >preworkout
      1-3 hours
      300-600 calories
      20-50 gr protein
      The rest of the calories should come from high glycemic index carbs (white rice, pasta, fruit...)
      Avoid fats
      >Post workout
      20-50 gr protein
      Carbs the more the better
      If it's your last meal 100-200 calories from fat if not just avoid it moving the fats to the night is the best way to do it.
      30 min or more right after finishing your workout.

      • 3 weeks ago
        Anonymous

        why more carbs after workout?

        • 3 weeks ago
          Anonymous
  126. 3 weeks ago
    Anonymous

    Homegymchads, how do you clean the knurling on your barbell? For me it's a golf club brush

  127. 3 weeks ago
    Anonymous

    Should I first get rid of my rounded back before I get into lifting? Also how do I get rid of my rounded back? Stretching?

    • 3 weeks ago
      Anonymous

      it goes away naturally while you're progressing

      • 3 weeks ago
        Anonymous

        yeah I already started slowly but I'm afraid I'm fucking up my back because I have a shittty deadlift form because of round back

  128. 3 weeks ago
    Anonymous

    >followed a qt from my gym I've been miring every day
    >liked one of her stories
    >we used to say hi to each other every day and chat a bit
    >next day she ignores me

    What went wrong bros

    • 3 weeks ago
      Anonymous

      judging by your use of the word "cute", youre too feminine

  129. 3 weeks ago
    Anonymous

    dumbbell jm press vs dumbbell skullcrushers?

    • 3 weeks ago
      Anonymous

      Dumb bell skull crushers

  130. 3 weeks ago
    Anonymous

    I have bruising on the back side of my knee and some stiffness? What is it? I played some touch rugby and have been dealing with hamstring tightness/can’t sprint without pain. Pic is not from impact.

  131. 3 weeks ago
    Anonymous

    How much do you burn as a busboy doing 9 hour shifts? Primarily it's speed walking and lifting food plates with few stops. Internet said that's 800 calories but that sounds ridiculously high. Any good way to estimate? For reference I'm a 5'11" 175 pound guy

  132. 3 weeks ago
    Anonymous

    What is this shit exactly? Sarms or something similar? Anyone knows anything about that brand?

    Composition:

    17α-Methyl-2-oxa-5α-androstan-17β-ol-3-one 20mg**
    6,7-Dihydroxybergamottin 45% / 15mg**
    Piperine 5mg**

    • 3 weeks ago
      Anonymous

      First ingredient seems like literal anavar, which is a steroid. Second seems like it's an ingredient that manipulates how it's absorbed. Third ingredient seems like it's added to affect bioavailability in a positive manner.

  133. 3 weeks ago
    Anonymous

    >do leg press
    >major ass DOMS for days after
    >bending down is a huge pain
    >legs feel fine

    What went wrong? I wanted to target my quads and hammies, not my ass. Im guessing i need to experiment with foot placement but im not sure what went so wrong

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