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Ape Out, Gorilla Mindset Shirt $21.68

Rise, Grind, Banana Find Shirt $21.68

Ape Out, Gorilla Mindset Shirt $21.68

  1. 1 year ago
    Anonymous

    How is goyslop pronounced?

    Is like a jif gif thing?

    Please enlighten me

    • 1 year ago
      Anonymous

      there's another way?

    • 1 year ago
      Anonymous

      Goy as in Gay or Guy

      • 1 year ago
        Anonymous

        goy as in goy

      • 1 year ago
        Anonymous

        >3 words
        >3 different pronunciations

        • 1 year ago
          Anonymous

          He asked for the "G" pronunciation not the whole word you ding-a-ling

      • 1 year ago
        Anonymous

        >guyslop
        h-hot

        • 1 year ago
          Anonymous

          Golly gee goy, you're a gay guy

    • 1 year ago
      Anonymous

      https://voca.ro/1mPJBsvF9Foz

    • 1 year ago
      Anonymous

      The slovak pronunciation seems to be the best
      translate.google. com/?sk&sl=sk&tl=en&text=goyslop

  2. 1 year ago
    Anonymous

    Reposting from last thread:
    This girl I've been seeing for the past month has a body count in the double digits and last night she told me she fricked an African guy. I really like her but this disgusted me a little. What would you do in this situation?

    • 1 year ago
      Anonymous

      raise his kid

    • 1 year ago
      Anonymous

      Move on, the excess baggage and blatant bragging of her sex life are red flags enough anon.

      • 1 year ago
        Anonymous

        She wasn't bragging. She says that she wants a relationship but most guys were only looking for sex.

        • 1 year ago
          Anonymous

          Not him but in that case she's dumb asf.
          (VERIFICATION NOT REQUIRED.)

    • 1 year ago
      Anonymous

      I was pretty healthy roughly a year ago, then moved to a new place and was pretty much bedridden for a year; I also have a bad back (mostly unrelated). I was trying to do squats and overhead lifts with a barbell today, only 75ish? lbs, nothing major at all, just easing into it, but back hurts from it, lower back.
      As it's not bad from an injury, is this a lack of muscles thing or what?

      I would rather be comfortable by myself than uncomfortable with another. In your shoes, my disgust for her would outweigh anything else and it would be in the back of my mind and taint anything I try to do. You've only been seeing her for a month, anon. Better to cut your loses now than wait a few years like what happened to me. You try to tell yourself it'll get better but it won't.

      • 1 year ago
        Anonymous

        If you were bedridden for a year don't expect the same performance you had before that, could be muscle atrophy I guess.
        you might have to start again from scratch and hope that muscle memory kicks in sooner to help you get back in shape faster

    • 1 year ago
      Anonymous

      Bail, all red flags

    • 1 year ago
      Anonymous

      Why in the frick would you guys or she talk about who she was fricking wtf?! Get rid of her or use her for sex only. Even the bawdtiest girls I fricked had the decency to not talk about that shit and if they did I told them that its disgusting.

  3. 1 year ago
    Anonymous

    If I got tendonitis from working out then let it heal, does that mean that my tendons and ligaments got stronger or am I more susceptible to future cases of tendonitis ?

    • 1 year ago
      Anonymous

      That's a good question. I had a class on this once but I don't remember sadly. I -think- it's either neutral or weaker though, not stronger. Any other anon feel free to correct me.

  4. 1 year ago
    Anonymous

    report from last thread
    >arm/chest/back day
    >do about 7-8 exercises of various things like bicep curls (dumbbells), bicep curl (squiggly bar), tricep extension, low row, push down, lat pull down, chest press, bench press, etc
    >leg/ab day
    >2-3 ab exercises, ~3 leg exercises; crunch machine, twisty ab machine, leg press push up machine, leg curls in chair, leg curls laying on your belly, etc
    >everything 5-10 reps, 3 sets until failure
    >if I can finish 3 sets of 10 reps, i increase the weight
    >get my healthy protein and carb intake
    Is this a fair way to go about it without being autisitc about exact numbers and math on everything? The biggest deterent to getting fit for me for so long is I just lose motivation if I have to be anal about all the calculations and designing complex year long schedules etc

    • 1 year ago
      Anonymous

      It's not hard to follow a program you moron

    • 1 year ago
      Anonymous

      >being anal about calculations and designing stuff
      depends entirely on your goals.
      Is your goal amateur bodybuilding/simply getting "in shape" or quite aesthetic?
      Or do you want to make significant strength gains and/or get severely aesthetic?
      Not a rethoric question, it's up to you.
      I have literally never counted calories my whole life, been lifting for 6 years and definitely looking aesthetic when I cut, and buff in general. (Natty)
      However I realise that I could have gotten way further both in strength and aesthetics if I actually put time into calculating macros, calories, progressively increasing weights, yadda yadda.

  5. 1 year ago
    Anonymous

    Is it dumb if i stretch between sets?
    I was thinking, to achieve flexibility the best moment to stretch is when the muscle is warmed up but never saw anyone do it. Any reason why not?

    • 1 year ago
      Anonymous

      honestly, too lazy to pull up the numbers and study(ies), but stretching (static) before weight training hindered performance or raised chance of injury by up to 30%
      its best to do dynamic warmup or cyclic work to elevate your heart rate. warm up with primer movements and/or warmup sets. then do your workout. finish with your recovery stretches (doesn't have to be immediately post workout, but ideally sometime that day)

      • 1 year ago
        Anonymous

        Ok so what if I stretch right after i finished all my sets for that portion of the body.
        I usually start with deadlift/squat then i do upper body. If i stretch my legs only during the upper body focused part of the work out, so after i finished deadlifts/ squats, am i safe?

        • 1 year ago
          Anonymous

          Is it dumb if i stretch between sets?
          I was thinking, to achieve flexibility the best moment to stretch is when the muscle is warmed up but never saw anyone do it. Any reason why not?

          Just stretch at the end of the workout like everyone else. Why are you even asking these questions? To save time?

  6. 1 year ago
    Anonymous

    Why do my muscles look small when I woke up in the morning? Am I losing gains?

    • 1 year ago
      Anonymous

      You're basically fasted and have the smallest pump possible since no movement for 7ish hours

      • 1 year ago
        Anonymous

        Ok but is it like going back to normal after some hours or did I really lose any gains?

  7. 1 year ago
    Anonymous

    I didn't go to the gym for like 3-4 weeks because I had had to fill in for a coworker after he had knee surgery. But just as I started my work period, both of my shoulders started to feel really bad. They don't really "hurt" but they feel like they're not in the right stop or something, maybe it hurts just a little if I use them. I tried doing some easy push ups now and my left shoulder keeps crackling and the right one popping, and if I stretch and pull them back they make this clicking and "scraping" sound. I really don't know how to properly describe the feeling. I didn't do anything particular at work that would have caused this as far as I recall, it just kind of happened.

    Should probably have gone to the doctor by now, but they are 100% just going to give me some pills and tell me to "rest" until it gets better. So maybe someone here can give me some tips on how serious or not this is before I waste my time and money there

    • 1 year ago
      Anonymous

      I had the same thing in my right shoulder for a few years. In my case I was propped on my elbows while laying flat on my stomach watching youtube videos for extended periods of time. Do you do anything similar? I had stopped for a few months but the pain remained until I started doing more physically beyond lifting. Took a taekwondo class, which involves a lot of stretching and not too much arm work, and the instructor said my arms were too tense and that I was carrying too much energy in them without thinking. You maybe leaning your elbows on your desk too much at work or just not relaxing the shoulder enough, tensing it without realising

  8. 1 year ago
    Anonymous

    has my form improved? ive been told to bend over more. god i hate this exercise is incredibly taxing

    >before
    https://youtube.com/shorts/-GtrRPP7flk?si=EnSIkaIECMiOmarE

    >after
    https://youtube.com/shorts/u5gt3oGd7qo?si=EnSIkaIECMiOmarE

    no. dont tell me to bend over to parallel to the ground cause i simply can't

    • 1 year ago
      Anonymous

      and no, i won't use machines. i already maxed out my gym's row machine

    • 1 year ago
      Anonymous

      Yes totally improved, still doing it a bit too fast tho, besides that good form

    • 1 year ago
      Anonymous

      Anon, everybody argues about rows. You will have people say it's fine, that it's crap for unspecified reasons, people will tell you to row from the floor only or that you should switch to dumbbells.
      I think you're probably doing fine but the second video is labeled as six reps and you only did five.

    • 1 year ago
      Anonymous
      • 1 year ago
        Anonymous

        thanks anon

  9. 1 year ago
    Anonymous

    Are heavier deadlifts always this tiring? Did 4 sets of 5 with 150kg yesterday. Back tired, can't sit at the computer for long, just want to be lazy and not think today. Maybe just added too much weight this time.

    • 1 year ago
      Anonymous

      >>is the heaviest lift using the most muscles always tiring?
      Well gee sport I don't know. Jokes aside rest up, eat up and get ready for next session

      • 1 year ago
        Anonymous

        I got what I payed for I guess. Will do.

  10. 1 year ago
    Anonymous

    I did a few (snatch grip) behind the head presses and a few snatches and now my left shoulder blade hurts when I "stand proud" and there's even a bit of tightness at the top of the pec. How should I rehab from this?

    • 1 year ago
      Anonymous

      For how long has it been hurting? Also I have no idea what you mean by "stand proud", is that a jojo reference? If you mean stand up straight and you get tightness in the pec you should probably see a physio/dr as that sounds rather serious.

      [...]
      >not sure I understand what you mean by 3 sets until failure?
      i aim to have the weight on the exercise be that I fail, ie stop being able to do proper reps, between 5-10 reps 3 times. if i can successfully do 10 reps 3 times without struggling, i raise the weight. if i struggle to get at least 5 i lower it.

      im starting on machines and will move on to freeweights in a few weeks maybe, or as i run out of weight (ab machines im already easily doing the max weight available and i just started)

      Ok you're kind of mixing and matching terminology there. That's a decent enough way of progressing - I would look up RIR or RPE, not every exercise/muscle is going to feel great in the 5-10 range, anything north of 5 and short of 30 is fine so long as its reasonably close to failure. Again you *will* do better with a better/more tedious regime but how much better will be determined by how closely you follow it so you do you.

      should i workout or do the exercise that made me sore? its not sore enough that i cant move but it definitely inhibits me from progressively overloading and training harder than last time

      Is this in relation to something else? Yes you should be sore after training, but if you are still sore from your last training when you go to train that muscle group again you should be resting longer -or are doing too much volume. Ideally we want to be recovering just before we go back to the gym which means 2/3 days for most people if they work hard.

      if I notice a particular muscle group is giving me more trouble than others when doing compounds while still working my way from dyeldom, should I start paying extra attention to these and add some isolations for these?
      in my case it's the lower shin going towards the instep (not calves), but I'm also interested in how to deal with these discrepancies in general

      Not at that level of detail no (you'll also notice there aren't exercises targeting the shins at all due to a conspicuous lack of muscles there, your TA is tiny and doesn't respond well to hypertrophy). You probably want to be working your accessory muscles for your big lifts if you are a powerlifter (triceps for pushing, biceps for pulling, calves for legs etc) and you want those muscles big if you are a bodybuilder in general, but if you're just fricking around then don't worry about it (unless you want to).

      If I don't get sore does it mean I didnt go hard enough?

      Yes probably, soreness is a good indicator of a hard workout, but not the only one. As you progress you have to work harder to get sore so consider if you haven't increased your intensity enough.

      • 1 year ago
        Anonymous

        I could punch myself in the chest a bunch of times and my pec would be sore. It's not a great indicator. The sign of a good workout is hitting true failure on your sets

        The duality of man... Soreness (after a workout as opposed to being shot) is one indicator of hypertrophy, as is disruption (feeling weak), pump, looking bigger or actually being bigger on the scales (over a mater of weeks) and of course lifting more weight are all indicators (none of which are 100% reliable) that you have put on muscle.

      • 1 year ago
        Anonymous

        >For how long has it been hurting?
        Had a snatch session last week and one yesterday. Thought the first time was me not being used to snatching, but it got worse after snatching yesterday.

        >I have no idea what you mean by "stand proud"
        I get rhomboid pain when I try to pull my shoulder blade down and slightly back (chest puffs out a bit, ie "standing proud") and the diacomfort practically wraps around my shoulder, through my collar bone to the top of pec.

        • 1 year ago
          Anonymous

          Yup sounds like you've injured something and in a pretty major way - physio time buddy.

  11. 1 year ago
    Anonymous

    [...]

    >not sure I understand what you mean by 3 sets until failure?
    i aim to have the weight on the exercise be that I fail, ie stop being able to do proper reps, between 5-10 reps 3 times. if i can successfully do 10 reps 3 times without struggling, i raise the weight. if i struggle to get at least 5 i lower it.

    im starting on machines and will move on to freeweights in a few weeks maybe, or as i run out of weight (ab machines im already easily doing the max weight available and i just started)

  12. 1 year ago
    Anonymous

    should i workout or do the exercise that made me sore? its not sore enough that i cant move but it definitely inhibits me from progressively overloading and training harder than last time

    • 1 year ago
      Anonymous

      I could punch myself in the chest a bunch of times and my pec would be sore. It's not a great indicator. The sign of a good workout is hitting true failure on your sets

    • 1 year ago
      Anonymous

      For how long has it been hurting? Also I have no idea what you mean by "stand proud", is that a jojo reference? If you mean stand up straight and you get tightness in the pec you should probably see a physio/dr as that sounds rather serious.

      [...]
      Ok you're kind of mixing and matching terminology there. That's a decent enough way of progressing - I would look up RIR or RPE, not every exercise/muscle is going to feel great in the 5-10 range, anything north of 5 and short of 30 is fine so long as its reasonably close to failure. Again you *will* do better with a better/more tedious regime but how much better will be determined by how closely you follow it so you do you.

      [...]
      Is this in relation to something else? Yes you should be sore after training, but if you are still sore from your last training when you go to train that muscle group again you should be resting longer -or are doing too much volume. Ideally we want to be recovering just before we go back to the gym which means 2/3 days for most people if they work hard.

      [...]
      Not at that level of detail no (you'll also notice there aren't exercises targeting the shins at all due to a conspicuous lack of muscles there, your TA is tiny and doesn't respond well to hypertrophy). You probably want to be working your accessory muscles for your big lifts if you are a powerlifter (triceps for pushing, biceps for pulling, calves for legs etc) and you want those muscles big if you are a bodybuilder in general, but if you're just fricking around then don't worry about it (unless you want to).

      [...]
      Yes probably, soreness is a good indicator of a hard workout, but not the only one. As you progress you have to work harder to get sore so consider if you haven't increased your intensity enough.

      im only doing 3x5 3 times a week on squat, but as the weights get around 280lb, my quads just feel torn around the knees; i was doing 5x5 before but even with the reduction of sets, it still grinds me. i go atg which also might make it rougher, and i do put in as much effort as i can, including grunting lol

  13. 1 year ago
    Anonymous

    if I notice a particular muscle group is giving me more trouble than others when doing compounds while still working my way from dyeldom, should I start paying extra attention to these and add some isolations for these?
    in my case it's the lower shin going towards the instep (not calves), but I'm also interested in how to deal with these discrepancies in general

  14. 1 year ago
    Anonymous

    If I don't get sore does it mean I didnt go hard enough?

  15. 1 year ago
    Anonymous

    What exercises should i be doing daily to fix shoulder impingement?
    Inb4 go to a PT, i am but they think its a muscle imbalance and i think they're wrong.

  16. 1 year ago
    Anonymous

    i know whole foods is always better yada yada but in my country protein powder (vegan, casein and some wheys) are cheaper than high protein dairy sources like cottage cheese, quark etc. would substituting those with protein powder be bad in terms of micronutrients long term and short term? like i imagine its not a big deal over a day but over a week or two, is there a possibility im deficient in sth thats essential if i do this?

    • 1 year ago
      Anonymous

      Long term adds up. You could probably notice it short term too depending on how attentove you are. Use supplements to supplement a diet. Eat as much real food as you can afford, then powders on top. Also you probably don't need as much protein as you think.

  17. 1 year ago
    Anonymous

    I've got crazy carpel tunnel syndrome from a lifetime of being very online. Sometimes I get shooting pain in my wrist if I squeeze my thumb and index finger together while grabbing and preparing to open a ziplock bag. I feel like I have no grip strength and baby wrists, so you can imagine the absolute state of my forearms. I worry I'm going to be holding a weight and drop it on my face. What do I do

    • 1 year ago
      Anonymous

      surgery is the only fix if its serious i worked in a bakery for a couple years and all the old people had gotten surgery and came back fine but you will be out for two-three months

  18. 1 year ago
    Anonymous

    Is it the end of the world as a 150lb male that I "only" get on average 75-100g of protein a day? Whey powder and Quark helps a lot but I never get close to 150.

    • 1 year ago
      Anonymous

      Have you heard of chicken?

    • 1 year ago
      Anonymous

      No but there is a chance you could be getting better gains if you ate a bit more, not guaranteed but you can't really say you've covered all your bases. Are you veggie/vegan? Try lentils, tofu and meat replacements - was veggie all through January and had no problems hitting 150+

      is three cheat days a week a good number to loose weight?

      No, try 0.2 cheat days a week. You shouldn't be cheating on a diet any more than once every 4-5 weeks really (and obviously preferably not at all). This is a pretty good sign you are on an unsustainable diet for your current willpower/experience and should look at easier/smaller changes you can make, and only ramp it up once you no longer feel the need to cheat.

      ive essentially been living on oats + whey powder, flax seeds, walnuts/almonds and frozen veggies for the past 5 days while im sick. how fricked am i gonna be if i keep this up?

      Not at all, that's an acceptable mix, even if its low in diversity. I mean if you ate that *forever* I might expect some problems long term (that I can't be bothered figuring out specifics for) but I wouldn't think twice about eating like that for a month maybe two.

  19. 1 year ago
    Anonymous

    I've been doing daily cardio for almost 3 years now and my experience is that it never go easier for me and it never got more fun. In fact, while I am doing it it is so bad that I can not possibly think of ANYTHING worse. Like yeah getting into a horrific accident losing my legs would suck right now but still better than continuing doing cardio. Even when I am finally done with cardio I don't feel relief, I feel extreme anger and would love to just destroy my apartment. I'm fit, I'm lean, I'm not lazy and I am disciplined enough to do it every day but my god is it fricking bullshit. That's all, no question.

  20. 1 year ago
    Anonymous

    is three cheat days a week a good number to loose weight?

    • 1 year ago
      Anonymous

      If your only goal is to lose weight, you could have a dietary cheat day every single day, as long as you work out hard enough to outweigh the intake.
      Stuff goes in, stuff goes out. That is all there is to weightloss.

  21. 1 year ago
    Anonymous

    ive essentially been living on oats + whey powder, flax seeds, walnuts/almonds and frozen veggies for the past 5 days while im sick. how fricked am i gonna be if i keep this up?

  22. 1 year ago
    Anonymous

    Currently experiencing some shoulder pain. Took 2 days off, it felt better so I did my pull day, didn’t hurt once. Did push day today and on warm up sets started to hurt again. Feels weak on the hurt side and pops while moving, any ideas what caused it/how to fix? Been doing incline db bench instead of flat so I think that could be the issue

    • 1 year ago
      Anonymous

      When was your last deload? Sounds like you have rotator cuff pain, probably due to over working the joint through benching too much or poor technique. Unfortunately if its got to the stage where its hurting like this the answer is probably 4+ weeks rest. Try and find other push exercises you can do that don't aggravate it but otherwise accept that your training regime previously was wrong and you need to fix it to avoid this in future. At a guess - I could be overreacting here, but had similar thing in the past and no amount of half measures worked for me.

      • 1 year ago
        Anonymous

        Always heard that reloading was a meme, I was consistently overloading reps or weight for a good 2 months. Any good source on deload? It’s not that bad now, I just felt it at the start of my workout and decided to not push it. Swam some laps and it felt fine

  23. 1 year ago
    Anonymous

    Why am I always thirsty, yet always need to pee, and pee mostly clear (so I'm not dehydrated)? It's not just a bladder pressure thing either, it definitely fills up because I can piss out like a cup every hour.
    I drink what I'm fairly sure is a normal amount of water and a couple of cups of tea a day, which I'm fairly sure isn't enough caffeine to explain this. It's like my body has zero water retention.

    • 1 year ago
      Anonymous

      Increase electrolyte intake. If you’re thirsty and pissing clear constantly it means you’re not holding onto any water, just pissing all of it out. Find a good combination of magnesium, sodium, and potassium. Adding it to water makes it taste like shit but makes a huge difference, the first day doing this I felt high and realized I had probably been chronically dehydrated for a long time despite drinking a gallon of water a day. Salt is not your enemy

      • 1 year ago
        Anonymous

        nta but woulndt you say that the salt from e.g. deli or other prepackaged food is actually bad cuz its low quality but adding stuff yourself to your food is indeed fine?

        • 1 year ago
          Anonymous

          Yes, salt your steaks heavily, ground beef, eggs, anything that’s real food. I recommend salt with an iodine supplement in it. If you don’t want salty food look up snake juice and replace at least half of your water with that

  24. 1 year ago
    Anonymous

    Should I lift if I have doms?

  25. 1 year ago
    Anonymous

    I'm starting to go to a gym next week
    Do I need to set a goal?
    What do I need to know?

    • 1 year ago
      Anonymous

      You need a goal and a plan to reach that goal. Else you're just gonna get there and dick around.

      • 1 year ago
        Anonymous

        Do you mean like "I want the body of that famous dude"?

    • 1 year ago
      Anonymous

      Set lots of small progressive goals. The good thing about the gym is once you work out what you can and can’t do, there are inexhaustible incremental goals you can set and achieve.
      The main thing is to love the process rather than just focus on one overall goal because that will take a long time to achieve and at times you will feel like you are making no progress or even going backwards.
      Small incremental goals. Love the process. Eventually you’ll get to you milestone goal.

    • 1 year ago
      Anonymous

      If you've never lifted before you might find that it's a good idea to go there the first day and just familiarize yourself with the gym environment and the equipment that's there. So when you later find a program to follow, you know what equipment you have access to and not

    • 1 year ago
      Anonymous

      Focus on being consistent and not over-doing it.
      At the end of every workout you should be tired, but not completely exhausted out of it.
      Find a decent routine and then follow it to the dot.
      Do not wait too long between sets, but also not too little.

      This is true for any undertaking, but I recommend setting 1 short term goal and 1 long term goal, for instance
      >I'm gonna go to the gym 5 times per week for this entire month!
      and
      >I'm gonna deadlift my own bodyweight by the end of the year
      or something.
      Also, have fun! 🙂 You're not there for torment or as a chore, you're there to have a good productive time and reach your potential.

    • 1 year ago
      Anonymous

      >Do I need to set a goal?
      No, because you'll be doing this for the rest of your life. Develop a process-oriented mindset, really focus on the individual training sessions, and I guarantee whatever goals you might have had will be achieved.

      If you want to have a goal, I'd recommend taking measurements of your current physique and updating them every couple months or so, along with progress pics. Just so you know you're not fricking up somehow.

  26. 1 year ago
    Anonymous

    is 1/2/3/4 for 1 rep or for reps (3x5)?

    • 1 year ago
      Anonymous

      my question remains unanswered

      • 1 year ago
        Anonymous

        BB gays will say it's for reps
        PL gays will say it's for 1RM
        threadly reminder: 1pl8=70kg/155lb

        • 1 year ago
          Anonymous

          1pl8 is 60kg/135lb

          • 1 year ago
            Anonymous

            wrong
            60kg ≠ 135 lb

        • 1 year ago
          Anonymous

          >1pl8=70kg/155lb
          this
          people on here will complain otherwise, but that's just cope for them going to an inadequate gym without proper equipment
          I don't need some eurocuck thinking his "4pl8" squat of 396 is equal to my americhad 405. the 25/55 pl8 is the standard and sets an even playing field

        • 1 year ago
          Anonymous

          >threadly reminder: 1pl8=70kg/155lb
          powershitter detecter

          • 1 year ago
            Anonymous

            >he forgot about WL

  27. 1 year ago
    Anonymous

    Usually I run a consistent deficit and do cardio or FBW every day.
    This week I skipped gym all week, drank heaps of bear and ate shit food.
    Haven’t put on a single pound.
    What magic is this???

  28. 1 year ago
    Anonymous

    I haven’t had sex in 5 months. On an unrelated note, when I do leg extensions on the highest weight I can complete 12 reps with, I end up arching my back while I’m sitting in the machine. Doesn’t feel good so I assume it mustn’t be good?
    I must be doing it to get some extra leverage through my arse? Is this dangerous?

  29. 1 year ago
    Anonymous

    Would doing bicep curls improve pull-ups?

    • 1 year ago
      Anonymous

      Yes, but it does depend on how much you weigh. If you're a hungry skeleton, it will help more. If you're fat and you're goal is to do pull-ups, I would focus more on back exercises

      • 1 year ago
        Anonymous

        *if you're fat and your goal

    • 1 year ago
      Anonymous

      yes, but biceps are emphasized more in the chin up vs the pull up

  30. 1 year ago
    Anonymous

    My hands and fingers hurt like hell during lat pulldowns, pull ups, rows, anything that involves pulling really
    I'm still new to working out, is this low grip strength fricking me over? It's to a point where I have to quit because of pain quite a bit before exhaustion

    • 1 year ago
      Anonymous

      You'll get used to it as you get stronger

      We have a low row machine at the gym. I only see people use it for single arm rows. Are they that superior?

      Not at all. People do them because you can use more "body English" to eke out extra reps compared to two arm rows.

  31. 1 year ago
    Anonymous

    We have a low row machine at the gym. I only see people use it for single arm rows. Are they that superior?

  32. 1 year ago
    Anonymous

    How do i increase my testosterone and lower DHT and estrogen?
    or just increase testosterone really.
    Is there a cheat sheet or chart?

    • 1 year ago
      Anonymous

      >naturally
      Lift, eat well, sleep properly
      >otherwise
      Just roid
      No amount of sunning your balls or taking cold showers is going to have a significant impact.

      • 1 year ago
        Anonymous

        what foods do i take and avoid?

        • 1 year ago
          Anonymous

          Read the sticky, Black person

  33. 1 year ago
    Anonymous

    Not a question but a realization that I’ve been doing lat pull downs wrong. I did them at a straight 90 degree angle but realized you need to arch your back. I didn’t do this initially because honestly arching your back looks like you’re making the pull easier and just seemed like bad form.

    • 1 year ago
      Anonymous

      I keep my torso straight and pull straight down. I see guys lean back and pull it out towards their chest.
      Which is right?
      Either way I’m exercising something lels. I feel like it pumps my whole arm upper arms

      • 1 year ago
        Anonymous

        The latter is apparently best. I think maybe you shouldn’t be going so far as to falling back and pulling it with your body weight.

  34. 1 year ago
    Anonymous

    I see people often adding more weight per set. Anytime I do this, by the time I get to the heavier weights I’m exhausted. What’s the trick?

    • 1 year ago
      Anonymous

      have lower weights on the beginning sets
      ex: doing a 5, 5, 5, 5, 5 set, and the top set is Rx to be 85%, you could do 65, 70, 75, 80% for the other sets. maybe that's inadequate and you can do 2.5% jumps. it's a guessing game until you figure out what you are capable of. you may finish all sets and feel like you didn't get anything out of it (weight too light), so the next time, you adjust accordingly

      (4:05)

  35. 1 year ago
    Anonymous

    why do people cut to a significantly lower weight for competition? some people who are like pretty tall (like 6ft+) cut to like a middleweight so that its easier to compete. i think people should try to become strongest in their class instead of significantly lowering their weight. im not saying be a bloatlord but its not fair to people who should actually be at that class and it looks weird

  36. 1 year ago
    Anonymous

    I’ve seen conflicting reports on this muscle. One large group of people (ie Charles glass) say training this muscle blows you up into a box like figure that ruins the V-taper look and to AVOID any exercises that trains it. The others (ie Jeff) say that it has NO EFFECT on your body.

    Which is it? Please help, this is driving me insane

    • 1 year ago
      Anonymous

      If you train it a lot, consistently, especially with weight (as in, heavier weight on a machine specialising in it) that will make the muscles more defined and larger (naturally), so that does make the waist a bit more rectangular.
      However, your torso, insertions etc are mainly just genetics, so you either have a solid V-shape or you don't. My torso is really rectangular, so I have just embraced that and do lots of abs exercises (focusing both on the center and the sides) that makes my core really stronglooking (which it is).

  37. 1 year ago
    Anonymous

    Is it normal to wipe down the equipment before and after you use them? I feel like I'm the only one who does it in my gym.

    • 1 year ago
      Anonymous

      germs help your immune system stay strong bro

  38. 1 year ago
    Anonymous

    Inner(medial?) knee pain on right leg since working out more. Wouldn't even exactly call it pain, moreso high tension/stress on it after walking for awhile or going up some stairs. I do stretches every morning trying to target the area but still no dice.

    140 lbs lanklet if that helps. Would never describe myself as inactive or anything, but never had a set plan or schedule. Still could it be from weakness/inactivity?

    • 1 year ago
      Anonymous

      maybe try twisting your leg? I try to turn my feet backwards to pop things or relieve tension sometimes

  39. 1 year ago
    Anonymous

    Why'd he fall off of IST bros?

  40. 1 year ago
    Anonymous

    first day back in the gym today after a few years off - left is me when back working out, right is me today - wish me luck bros

  41. 1 year ago
    Anonymous

    >Pull up a couch up a flight of stairs by self
    >Hands turn to apples
    >Hear a cracking sound in left of lower back
    >whenever I stretch it pops but doesn't hurt
    Am I safe to start lifting again?

  42. 1 year ago
    Anonymous

    How effective is fadogia agrestis and tongkat ali at raising test and is there any major side effects?

  43. 1 year ago
    Anonymous

    How much weight should one be able to bench for their 1 rep max vs their 5 rep max?

  44. 1 year ago
    Anonymous

    >drink 3 ensure/slimfast/whatever shakes a day
    >less than 600 kcal, most of the protein I need in a day (but I'm still cutting)
    >sports drinks like propel for electrolytes

    carbs under like 15g a day, calories 1200 less than tdee, still feel normal
    Any reason not to do this?

    I'm basically doing like a rolling 23 hr fast, but I'm used to fasting and can go a couple days without issues
    I'd love to lose like 20 lbs within a month or two

    • 1 year ago
      Anonymous

      https://i.imgur.com/5dJ7qjC.png

      first day back in the gym today after a few years off - left is me when back working out, right is me today - wish me luck bros

      my post above, on left I was doing keto, wasn't counting calories but basically 0 carbs & training 3/4 days a week in gym - I was basically looking like the right side, slightly smaller 2-3 months prior to diet / training

      • 1 year ago
        Anonymous

        pic was 2019 before i went on keto, took about 1 month keto and 1/2 months training to trim up & tone out

  45. 1 year ago
    Anonymous

    Should I be using a belt for squats? Why or why not?

    • 1 year ago
      Anonymous

      It's a free performance boost if you know how to use it properly. So why not?

  46. 1 year ago
    Anonymous

    my gf has a question and I'm not sure what the solution is.
    right now she is around 18-19%bf and she does look pretty fit/built. However she would like to get her breasts back (used to be huge around 25%bf).
    Back then she still had a flat stomach, the contrast P shape was really nice, due to wide stomach. However, since she has been working out abs and did develop some visibly. In fact it has raised her midsection up quite a bit which makes her breasts look even smaller now at roughly 19%bf.
    She wants to fix this mess but not sure how to proceed. She thinks if she bulks up a bit, undertrains abs and focuses on putting on some fat for a little bit, she can regain her ''classique'' physique she always had, + muscles gained since in the pursuit of bigger legs/ass.
    Now she thinks that realistically she can't go as far high up as 25%bf without starting to get bulky again in the stomach area (not sure how to untrain abs) but so far she said she will try going back up to 23%bf just to check what it looks like. She has been under 20%bf for almost a year now, so not sure with added progress what the result will look like.
    Now her questions.
    Does this idea make sense? Put on a bit more fat, keep training everything except abs. Secondly, how would one go about excluding abs from their routine. She already does not do any isolations but she does do compounds like squats/DL: and pull-ups/chin-ups.
    Any other tips are very welcomed. Thanks very much.

  47. 1 year ago
    Anonymous

    Is it worth training if you feel fatigued on every exercise even at lighter than your normal weight? Today was my push day but I was struggling with 205s which is usually my warmup set, so I skipped bench and did OHP and I similarly was getting tired at 115 when that's usually easy.

    • 1 year ago
      Anonymous

      Every three months of not missing a day I take a week off because my body just says enough

  48. 1 year ago
    Anonymous

    taking an unanticipated rest day cause of sharp pains and soreness in my muscles, but I have a ton of leftover energy and its feeling like anxiety ?
    Does anyone else experience this and what should I do ?

  49. 1 year ago
    Anonymous

    I lost a component (200-300$) of a piece of rental equipment (total 400-500$) at work. What should I do? They are expecting me to ship it back tomorrow. I had just driven 4 hours and worked 4 more hours outside in the woods.

  50. 1 year ago
    Anonymous

    Whats the 1/2/3/4 equivalent for incline bench?

    • 1 year ago
      Anonymous

      2

  51. 1 year ago
    Anonymous

    Got DOMS in my glutes from yesterday's squats. Should I go easy on DL today?

  52. 1 year ago
    Anonymous

    im a slimfat gay starting to train again after 2 years without doing anything harder than walking. The first thing im doing is walk for 1 to 2 hours a day, buy i dont wat to stay as a loosen skin homosexual. What should i do to acomplish this? can you give me some advice on how to become the man i want?.

    • 1 year ago
      Anonymous

      lift weights.

      • 1 year ago
        Anonymous

        yeah but, where do i start? Is it possible to lose this weak abdomen? thanks for your reply

    • 1 year ago
      Anonymous

      Swim bro. Swim as much as you possibly can and do OMAD of quality balanced whole foods.

  53. 1 year ago
    Anonymous

    are smartwatches worth it as a tool to train?

  54. 1 year ago
    Anonymous

    When is a good time to start doing weightes pull-ups and how much weight should I add in the beginning? I can do 2x8 chest to bar and was thinking of adding 5 kg for 2x5. Yay or nay?

    • 1 year ago
      Anonymous

      as long as you can maintain at least 5 reps I say go for it and add weight.

  55. 1 year ago
    Anonymous

    My sleep pattern and energy levels are kinda fricked/haywire atm, possible hypomania moment, i don't know... but should I take some pwo, go for a run and then do a workout a few hours later, or rest if I haven't slept?

  56. 1 year ago
    Anonymous

    If I want to gain muscle and lose weight, what do I do? Just weightlift without cardio?

    • 1 year ago
      Anonymous

      you can't. you can only do one at a time.

      • 1 year ago
        Anonymous

        I love your confidence in the face of being completely wrong

        • 1 year ago
          Anonymous

          your body needs to be in a surplus of calories to gain muscle. when you are cutting your body has no excess calories to build muscle. all it can do is try and maintain what you have.

          I honestly wonder if you've ever done a cut before, because if you have you would know you don't get any stronger or bigger. literally everyone who has ever cut (that isn't on roids) complains about losing strength and size. sure you get more lean and defined which gives the illusion of being bigger, but you don't actually gain muscle.

          There are may be *some* exceptions with newbies and obese people, but these are likely just strength gains rather than actual size gains.

          if you could please explain how the body defies logic and is able to grow without the sufficient resources to do so I will gladly change my opinion. I'm sure I and every other lifter on the board would love to know the secret to eternally putting on mass no matter what state our diet is in.

  57. 1 year ago
    Anonymous

    Is distilled water bad for you? There are two sides, one saying bad, other saying good

  58. 1 year ago
    Anonymous

    What's better for tightening loose belly skin, autophagy or core exercises?

  59. 1 year ago
    Anonymous

    If you had very limited time and very limited number of weekly use for your elbow and wrists (think like a battery or car tank) as a newbie what would be your selection?
    Compound full body movements with barbells?
    Would you try to go for higher reps for the joint wear and tear or smaller reps with little bit more weight?
    Are goblet squats and incline dumbbell press better for you if you can't do them with proper form with regular barbell press or regular barbell squats?

  60. 1 year ago
    Anonymous

    I need to drink beer tonight.
    I’m severely sleep deprived after a horror week.
    It’s Friday night.
    I’m gonna be by myself.
    Should I go destroy myself in the gym for an hour then come home and drink beer?
    Or should I just get straight to the drinking and be done with it?
    Hard mode : not drinking is not an option.

    • 1 year ago
      Anonymous

      Workout first, you'll feel less guilty.

      • 1 year ago
        Anonymous

        I did and now I’m drinking brews. I figure they always say drinking after a workout will cancel your gains, but no one ever says a workout before drinking cancels out the beer. I got smarts. Black folk BTFO

  61. 1 year ago
    Anonymous

    I am training to increase my pull ups count. I also do one leg squats and plank sometimes. I don't use weights. I am not particularly training for hyperthrophy or strength. How much protein do I eat? Is 1g/kg enough?

    • 1 year ago
      Anonymous

      Is that all you train? If so, yeah, that's more than enough.

  62. 1 year ago
    Anonymous

    >just flipped my head down to mess with my hair
    >water starts flowing out of one nostril
    Is my brain fluid leaking or is this because I had a shower 2 hours ago?

  63. 1 year ago
    Anonymous

    >bag of peanuts
    >30g protein
    >need about 150-160g/day
    Im poor for the next couple weeks. Is it bad to get 5 baga of peanuts for my 150g of protein?

    • 1 year ago
      Anonymous

      are you bulking? i would say yea youre gonna have diarrhea from all that fat but if you can actually stomach it go for it lmao

      • 1 year ago
        Anonymous

        not really i want to build muscle but lose weight if possible. i know peanuts arent helping with the calories but theyre cheap for the next 5 days until i get paid again

        • 1 year ago
          Anonymous

          im assuming youre lactose intolerant? dairy would probably just as cheap and way better macronutrients, along with oats

          • 1 year ago
            Anonymous

            nah i like milk, cant buy powder right now. dont have a fridge yet, just moved.
            i got oats, do oats have protein?

            • 1 year ago
              Anonymous

              >cant buy powder right now
              im talking stuff like cottage cheese, quark, (low fat) cream cheese etc
              >i got oats, do oats have protein?
              brother, look at the nutrition label. yes they do, its not as high quality as eggs, meats, dairy etc but will do for a few days. if you can handle the fibre you should be good

  64. 1 year ago
    Anonymous

    Has anyone tried 5 day water fasts and observed an increase in their lift performance after refeeding? The supposed test boost after one seems like it could be very useful to overcome plateaus, but I've not seen any mention how long it lasts.

  65. 1 year ago
    Anonymous

    I don't understand the point of preworkouts or shit as such

    sure training is a key factor in growth but what is the point of using a substance to train harder? its not like doing coke to pull extra sets is going to help my muscles grow

    I guess the same question applies to "getting a good pump" or the whole "I couldn't lift as much as usual today" like so what homie?

    • 1 year ago
      Anonymous

      You're a black moron gorilla Black person who smells like shit

  66. 1 year ago
    Anonymous

    Started working out again after like 2 years.

    I wasnt lifting but I pretty much always eat chicken, nuts and high protein stuff. Does this give me any sort of video game style starting bonus or was it all just wasted?

    • 1 year ago
      Anonymous

      you probably didn't atrophy into a dyel bugman and should've kept most of your muscle mass, depending on what you looked like when you quit you'll probably be back on track in a relatively short amount of time

      then again most people that "lifted x ago and quit" often "lifted" for a few months before quitting so

  67. 1 year ago
    Anonymous

    Every muscle group seems to have a variety of exercises but biceps are basically just lolcurls.
    Anything else for variety on biceps?

  68. 1 year ago
    Anonymous

    does anyone have the
    >the only muscles that mattter are shoulders
    screencap? i lost it bros..

    • 1 year ago
      Anonymous
      • 1 year ago
        Anonymous

        this will be me in 1-2 years but with saggy skin hanging dowm from my pecs and belly

  69. 1 year ago
    Anonymous

    is there a need to train hip abductors in isolation, or will squats take care of them?
    i notice that mine seem a little weak if i raise my leg laterally, or more like, limited rom maybe.
    i've only been lifting for 3 months so still a beginner 🙂

    • 1 year ago
      Anonymous

      What for? Are your knees caving in when you squat?

      • 1 year ago
        Anonymous

        no my knees seem stable, well if anything they might cave outwards, not in, for the last couple reps
        my squat is the slowest progressing of all my lifts atm. was just wondering if hip abductors are worth isolating to boost squats.

  70. 1 year ago
    Anonymous

    No matter how many youtube videos I watch or how much I look at the anatomy I don't feel well informed about how to lift
    It's all just paper scraps of knowledge scattered everywhere and I have to guess how to put them together which I am not qualified for
    The fricking well is poisoned
    I don't see another way to lift weights than to be negligient and go by whatever knowledge you found without being able to tell whether that's actually correct and going by what feels right
    Does anyone have advice

    • 1 year ago
      Anonymous

      Go slowly by feel. If you're gaining mass and progressing it's good. If you're not, then switch it up.

    • 1 year ago
      Anonymous

      This. I can’t do deadlift or squats or ohp due to previous back surgeries. I got a programme written by gym instructor. It’s good but I changed a few things. I am going to be maxxing out the machines in the not too distant future I think so will need to move to more body weight and dumbell based stuff. As gay as it sounds I think you have to listen to your body, rest of you get any pains. I gotta find a stretching routine. I don’t do enough work on my core/abs. I have a stupid mix of cardio and working out. It’s all over the place depending on my workload and crazy family shit.
      I wish I could go back to a regular routine and get some proper advice on what the hell I am trying to do in terms of getting fit.

    • 1 year ago
      Anonymous

      op here
      i just want to kill myself

  71. 1 year ago
    Anonymous

    on stronglifts, at approximately what weight is it normal to go from 5x5 to 3x5?

    I'm currently squatting 85 kg but I've had to deload twice to get here and feel like I may have to again soon.

  72. 1 year ago
    Anonymous

    Rate my routine, I'm not a beginner but I've never been very big and I have been extremely inconsistent in the gym and attempting to fix that

    A: chest + back
    Bench press w/barbell - for middle + lower chest
    Inclined bench press w/barbell - upper chest
    Conventional deadlift - good for basically everything lower body + back
    Lat pulldown - all over back
    Barbell shrugs - upper back

    B: shoulders + arms
    21's - biceps
    hammer curls - biceps
    military press - traps
    lateral raises - traps

    C: legs
    Bulgarian split squat - quads
    Front squat - quads
    Hip thrusts - glutes
    Conventional deadlift - hammy + glutes + etc

    Then I repeat 2x (6 days/week)

    - been doing everything pretty much 4x8 except the 21s
    - regularly increasing weight, but focusing on form
    - hoping to get a bit bigger overall but also stable and strong, been dragging out the motion to increase time under tension

    • 1 year ago
      Anonymous

      have fun deadlifting 4x a week
      stick to regular routines, just followe reddit ppl 2x a week

  73. 1 year ago
    Anonymous

    Any thoughts on "rucking"? Seems like a marketing term GoRuck uses to sell their overpriced backs and weights but I like the concept of weighted walks and hikes. Lower impact compared to running but more intense than regular walking. When I hiked the AT I carried a ~30 lbs pack and lost a tremendous amount of weight. I want to mimic that.

  74. 1 year ago
    Anonymous

    Due to surgery I have been out of the gym for a week and the doc advised me avoid training for at least 7 to 10 days.
    How much gains will I lose in 2 weeks? Due to staying at home and doing frick-all I have already gained a few kilos and look visibly smaller and less defined. Though most "swole" mass I lost it is Glycogen and Sarcoplasm, according to my fellow IST bros.

  75. 1 year ago
    Anonymous

    Estimate on about how long I'll need to cut or get down to in order to get a defined torso/abs peeking through? 5'10, 170lb atm.

    • 1 year ago
      Anonymous

      >shaves arms
      >doesn't shave chest & belly
      >has hairy wiener and balls
      >legs are hairy as frick
      explain yourself

      • 1 year ago
        Anonymous

        I don't shave my arms, my forearms just aren't facing the camera head on so you can't really see it. I also have a lot lighter colored hair on my arms for some reason too than the rest of my body.

    • 1 year ago
      Anonymous

      Depends on how quickly you lose weight, right?
      Under white light I can barely see mine at 70kg/154lbs around the same height unless I angle my body. In pictures, I mean. In person you can see them. Might be my phones camera that's the issue or than moving tenses your abs enough to show.

      • 1 year ago
        Anonymous

        I'd have to lose about 16 pounds? Sounds like misery, but thanks I guess anon.

        • 1 year ago
          Anonymous

          It was. Depends on how your fat is dispersed though.
          Turns out I have the genetics for a fricking 7 pack too so I don't plan to go under 70kg any time soon.

  76. 1 year ago
    Anonymous

    If I had a metronome and I took a run would my heartbeat to the tune of the metronome or no?

    • 1 year ago
      Anonymous
  77. 1 year ago
    Anonymous

    Did DB pullovers for the first time the other day and I'm now having lat doms for the first time since I started training a year ago.

    Is it just because it's a different stimulus or have I been training lats wrong? I do pullups and rows like how Dr Mike from RP says. I think my form is actually good cause I'm very autistic about it so what else could it be? I do pullups, dumbbell rows and machine rows

    • 1 year ago
      Anonymous

      >because it's a different stimulus
      99% chance it's this.

      Do you try to bargain before signing up for a gym or is that too israeli?

      Do you have to see them every time you train? It'll get awkward if you do.

  78. 1 year ago
    Anonymous

    Do you try to bargain before signing up for a gym or is that too israeli?

    • 1 year ago
      Anonymous

      do it if they have extra sign up fees like for a swipe card or something. you can definitely get them cheaper or for free with a little bargaining.

  79. 1 year ago
    Anonymous

    Is there any way that I can quit my job but keep the health insurance just for like 2 months?

  80. 1 year ago
    Anonymous

    >do dead lifts for a while to train lower body
    >now I can feel my ass jiggle as I walk
    is this normal?

    • 1 year ago
      Anonymous

      hmmm.. as long as your ass is pure muscle, everything is fine

  81. 1 year ago
    Anonymous

    I normally program in RDL on my squat days, would I be okay to also program in back extensions (either on squat days or deadlift day depending on whether I can handle it after RDL/squatting) or is it too much hip hinge volume along with deadlifts?

  82. 1 year ago
    Anonymous

    I've only got 90lbs in weights. I've been doing 5x5 ohp with the 90lbs. Would I be able to do a 1pl ohp?

    • 1 year ago
      Anonymous

      most likely no
      how many reps of 90 can you do?

      • 1 year ago
        Anonymous

        Well I've been doing 5 rep sets, so probably 7 or so?

        • 1 year ago
          Anonymous

          per strengthlevel, 15 reps @ 90 is equivalent to 135
          the 1rm chart in my football binder has 12 reps @ 95 = 135, so I'm inclined to believe it

  83. 1 year ago
    Anonymous

    Do you incorporate any strongman exercises into your routine? Pushing over tractor tires, lifting sandbags over your shoulder, log presses, farmer's walk, caber tossing?

  84. 1 year ago
    Anonymous

    My stool has been lose lately. Are there any good fiber supplements?

  85. 1 year ago
    Anonymous

    Can doing too much cardio kill your gains? I burn about 900 calories riding my bike for an hour and 15 minutes 5 days a week and then lift 5/6 days a week. I’m trying to cut btw, so I guess I’m not going for “gains” but I’m not trying to zap my muscles either.

  86. 1 year ago
    Anonymous

    how 2 fix before i enter t-rex mode

    • 1 year ago
      Anonymous

      > Doesn't do accessories.

      RIP newbie gains.

      • 1 year ago
        Anonymous

        HOW DO I FIX IT ANON FRICKING TELL ME NOW

        • 1 year ago
          Anonymous

          Just do DB curls and extensions, apply some bodybuilding components to compliment growth on lacking body parts.

    • 1 year ago
      Anonymous

      Post workout plan. If only your bench is lacking either you're not doing accessory work, or you're not programming properly. Maybe your technique is shit, but less likely.

      For example, my current bench is 95kg. What contributes to my bench is doing BB curls, Triceps extensions, Incline bench and OHP. Although only incline bench is directly focusing chest, the rest make shoulders and arms stronger.

      • 1 year ago
        Anonymous

        Just stronglifts 5x5 + chinups/pullups.

        Even if I cut out the latter part I'm not entirely sure where/how I should do the extra accessory work.

        • 1 year ago
          Anonymous

          https://stronglifts.com/5x5/#Assistance_Work
          read the manual. it explains how you can add extra arm work or a full arm day.

          • 1 year ago
            Anonymous

            >dips
            huh, sounds good. i got discouraged reading this the first time because the first 6 paragraphs are just calling accessory work shit and unnecessary.
            danke

  87. 1 year ago
    Anonymous

    Thoughts on related routine for wide af shoulders and back?

    > -:Day:-
    A: P-Up, Deadlift.
    B: P-Up, OHP.
    C: P-Up, DB Shrugs + Chest Flies. Supersets.
    D: Rest, Stretch, Run, Have Fun.

    • 1 year ago
      Anonymous

      Also side note:

      IST doesn't let me post pictures, fricking jannies.

  88. 1 year ago
    Anonymous

    Anons I won't have access to gym for a few weeks, will goblet squats + huge backpack on at home be 90% similar to regular squats?
    I can also go deeper with these.
    I will go slower and with way more reps to compensate of course.

    • 1 year ago
      Anonymous

      similar, no
      but you already have a good plan to stimulate with what you have. something > nothing
      I'd disregard the backpack though

      • 1 year ago
        Anonymous

        What if I use a weighted vest + dumbbell instead?

        • 1 year ago
          Anonymous

          yes

  89. 1 year ago
    Anonymous

    Is there any issues if I get most of my fats from coconut oil? I feel like I can digest it a lot better than most fats and it's affordable

    • 1 year ago
      Anonymous

      are there* excuse my esl

  90. 1 year ago
    Anonymous

    >that sudden masculine urge to order an adjustable bench online so I can say frick off to overcrowded commercial gyms blasting brocolli head rap and hip hop over the speakers
    I wouldn't mind the overcrowded part if they bothered to include more than one each of the weight machines or bothered to fix them but noooo only 50 fricking treadmills for the fattie normalgays that can't put the fricking fork down is important.
    They don't even bother to put fricking MIRRORS on regular racks or smith machines either while they put mirrors everywhere in cardio area are you fricking kidding with me dude they are LITERALLY taking the piss bruv.
    Every time I try to push myself on a regular bike or a power bike fricking normalgays on the fricking treadmill look at me like I'm mental when I pass the 20 minutes mark.
    How the frick am I supposed to warm up you fricking morons do I just go ham for 15 minutes straight and risk injury instead of a nice 30-45 minutes cardiovascular workout???
    I'm not even in a good shape cardio bunny 9000 watts per picosecond wtf do you expect me to do at the gym? Frick around and waste time for 1 hour and eat a dozen donuts with my starbucks xxxl caramel brappachino on my way out?

  91. 1 year ago
    Anonymous

    What are some good exercises to build abs?

    I can't seem to do/too weak to to hanging leg raises.

    • 1 year ago
      Anonymous

      hanging knee raises until you can do them

  92. 1 year ago
    Anonymous

    I used to do use the elliptical at much higher resistance but when I used the chest strap heart rate monitor today I realized that I reach around 170bpm with only ~105-110W average. My only goal is heart health, so I should be fine lowering the resistance from whatever it was before to like 105 or 110 right? Can always work my way up from there again.

  93. 1 year ago
    Anonymous

    I don't understand how resistance bands work. If I'm using a 5 lb resistance band to help with pullups, is that literally just the same as if I magically lost five pounds of fat, or is there more to it than that?

  94. 1 year ago
    Anonymous

    The muscle marked with an x, is that a side delt or a rear delt? Teach me anatomy!

    • 1 year ago
      Anonymous
      • 1 year ago
        Anonymous

        So which one is it??

        • 1 year ago
          Anonymous

          side delt

    • 1 year ago
      Anonymous

      That's your medial delt

  95. 1 year ago
    Anonymous

    can i eat protein powder raw, without any milk

  96. 1 year ago
    Anonymous

    Been working out with carb/protein counting diet for about a month now. Not really sure if I'm making any gains or losing fat or anything but I feel better at least. Used to order uber shit and feel bloated/tired, with light wallet. At the very least I feel I have more energy, feel more emotionally positive, and am saving money. That's good even if I'm not improving I suppose

  97. 1 year ago
    Anonymous

    Best vendor of home gym equipment? Looking for weight room packages and financing.

  98. 1 year ago
    Anonymous

    Thinking about getting a small punching bag (~50lb) and hanging it from a safety arm on my half rack.
    Viable solution?

  99. 1 year ago
    Anonymous

    For the people that have careers that are phsyically demanding but have to work on with little sleep, how do you put in 100% while sleep deprived? Im mainly thinking of firefighters or paramedics when I ask this but im curious how other careers deal with this issue.

  100. 1 year ago
    Anonymous

    Why do I feel better while fasting?

    • 1 year ago
      Anonymous

      take this with a grain of salt but ive heard this from someone who is doing IF for 18-20 hrs every day, he says that digestion of food takes the body a ton of fricking energy, way more than rigorous exercise.
      do with that info what you will, i notice that too when i skip breakfast

  101. 1 year ago
    Anonymous

    What's the point of squatting?

    Why not just do leg press, hamstring curls, etc? Lots of people do those anyway after squatting. So why squat?

    Same question in general for other compound exercises. What is the point of them?

  102. 1 year ago
    Anonymous

    Am I moronic, I've done the tdee and am slowly making progress with my cut so the numbers are correct, but is a cut supposed to be so restrictive? I'm currently at 137g protein 1550cal, zero bread zero rice
    >2 eggs tempered in glass of milk + 1 scoop
    >mince beef and chickpeas, cooked with onion and garlic
    If I eat chicken instead of mince beef protein jumps to 150g and calories drop to ~1300
    Is this how people cut? I read about people eating rice at least but it seems I can't do that without going above 1500.

    • 1 year ago
      Anonymous

      >Am I moronic
      Give us your true stats height weight and age and well tell you if you messed up simple math
      >is a cut supposed to be so restrictive?
      1500 cals is not that bad if you have force of will of a real person and not a mindless consumer who cant live a micromilisecond without dopamine, in any case if you don't know how to exist for a second without a dopamine pacifier stuffed into your mental butthole then you really should learn to. Because you truly can't do anything thats worthwile if you don't learn how

  103. 1 year ago
    Anonymous

    anyone here experienced hair loss after stressful times?
    I've had the worst/most stressful time of my live since september last year
    >terrible breakup in september 22 that still fricks me up today (can't even mention her name or the street she lives)
    >new job in a new town
    >father has been lost for 1,5 months, don't know if he's dead, gone forever or in prison
    >all that while still doing a master degree in finance

    I've had the best hair a man can have for 28 years but my hair has been falling out like CRAZY for 3 months now, it's thin as frick.
    is it the stress? not a single family member I know that experienced hair thinning / loss before the age of 60

    • 1 year ago
      Anonymous

      Yes it's stress, but if youre family history doesn't show the balding you describe your hair will likely come back when you are not stressed anymore

  104. 1 year ago
    Anonymous

    I'm considering pulling the trigger on a heavy punching bag because it seems like a fun way to do cardio
    Suggestions for a 20-30min routine for it?

    • 1 year ago
      Anonymous

      No it seems tedious and inefficient

  105. 1 year ago
    Anonymous

    is switching from u/l 4x a week to a ppl ul 5x a week a viable choice to make my workout days shorter while keeping volume the same? i would run it as PPLxULx
    i work out at home so it would actually save me time

  106. 1 year ago
    Anonymous

    Is there any way to get more chest/body hair?

    • 1 year ago
      Anonymous

      I dont know but I doubt there is. Maybe TRT but thatd probably only work if you were starting from extraordinarily low test

    • 1 year ago
      Anonymous

      masteron + oral minoxidil

  107. 1 year ago
    Anonymous

    Is it true that dumbell flyes work the pecs better? is it necesary to work a muscle "from all angles" to get it better or is that just made up variations to avoid boredom?

  108. 1 year ago
    Anonymous

    >gf got a gym membership for us
    >haven't lifted since high school which was like 10 years ago
    >looking at a 5x5 routine
    which 5 lifts should I start with to get back into form?

    • 1 year ago
      Anonymous

      ohp
      bench
      squat
      deadlift
      pullup

  109. 1 year ago
    Anonymous

    I have tight hamstrings and doctor said i shouldnt deadlift or squat until that is fixed. Im doing lunges and hamstring machine for legs for now.
    Do you think i should listen to him and wait 100% until there's 0 tightness in my hamstring or can i gradually start doing squats and deadlifts on my own

    also, is it possible to do it heavy without fricking up knees in the long run?

  110. 1 year ago
    Anonymous

    How bad will the DOMS be after my next gym visit? I haven't been there for a little longer than a week.

  111. 1 year ago
    Anonymous

    During IF, can you drink water whenever or does it also have to be during the contain hours of consumption?

    • 1 year ago
      Anonymous

      you can drink it whenever. water has zero calories.

      • 1 year ago
        Anonymous

        Sweet, my thoughts were that there's possibly something your body gains when it's stripped away from everything. This should be easy then.

  112. 1 year ago
    Anonymous

    >extreme stress caused by something similar to OCD or PTSD for an entire year+ from age 19 to 20
    >digestion and skin get fricked up during this time
    >no drinking or smoking the entire time
    >21 now and have resolved the stress issues and have better skin and digestion, exercise regularly
    >still dont drink or smoke for fear of cancer from the stress days
    how likely is it that my stress will give me cancer? i know my body was physically fricked up during the year i was super stressed. im so worried about consuming anything remotely carcinogenic these days because i feel like it'll just combine the stress cancer cells with new ones and i'll die in like a year. im also a moron if you cant tell. help?

  113. 1 year ago
    Anonymous

    Anybody here familiar with Mike Mentzer? Is his suggestion of only training one set once or twice a week actually as good as his tapes make it sound? I know he trained Dnny Yates, and himself was Mr. Olympia as well, so there has to be something to it right?
    He's talking about hitting 200 or 250 lbs at low bodyfat % in just a year, training only once or twice a week. It can't be that easy, right?

    • 1 year ago
      Anonymous

      >taking advice from a roidhomosexual that died at 50

    • 1 year ago
      Anonymous

      >Is his suggestion of only training one set once or twice a week actually as good as his tapes make it sound?
      considering he did the exact opposite for most of his career, no I wouldn't take his advice.
      >He's talking about hitting 200 or 250 lbs at low bodyfat % in just a year, training only once or twice a week.
      yeah he's taking the piss.

    • 1 year ago
      Anonymous

      don't take advice from any roidtroony

  114. 1 year ago
    Anonymous

    I do 5/3/1 currently, 4 days a week template.

    I can't do chin-ups or dips with body-weight, so I got myself a set of gym rings for at home so I can do proper body-weighted assisted stuff.
    Is it okay to do this on my rest days or would I be better off doing it after I train at the gym?

    • 1 year ago
      Anonymous

      >intermediate program
      >cannot rep one (1) chin up or dip
      bruh

      • 1 year ago
        Anonymous

        I was doing SL for a while and found it hard to go up every session, and 5x5 was getting rough on the joints. I'm fat and eating at a deficit to achieve about 1kg a week weight loss.
        I'm squatting 130kg, benching 85kg, OHP 55 and DL 160kg atm though. I weight like 119kg (down from 129kg)

  115. 1 year ago
    Anonymous

    Are Lu raises good for hypertrophy?

  116. 1 year ago
    Anonymous

    Pullups 3 sets to failure, eventually progressing to L sits
    Pushups 3 sets of 30, harder variations as I progress
    OHP 3 sets of 10, more weight as I progress
    Planks/dead bug -no idea how to set these
    Jump rope - 15min

    Rest 2 mins between sets.

    Alternate pushup/OHP and Pullups/core each day, doing jump rope every day. One rest day per week.

    Not looking to get huge. I don't care about legs beyond endurance for hiking (I work in parks). My goal is to have a whole routine I can do at home with minimal equipment. The simpler it is the easier it is for me to keep on it. Is this enough to work the whole upper body, or am I missing something? Any advice for core workouts?

    • 1 year ago
      Anonymous

      that's almost exactly what I do, but I use a bike for cardio instead of jumprope. thinking of getting one tho, the bike is getting old

      • 1 year ago
        Anonymous

        Yeah I thought about cycling, and I like the muscle gains from it, but I miss the feeling of being light on my toes that I had when I was younger. So jump roping is where my mind went. Also it's cheaper.

  117. 1 year ago
    Anonymous

    should I adhere to a strict sleep schedule all week or will it be fine to stay up late and sleep in on the weekends?

  118. 1 year ago
    Anonymous

    My sleep pattern is fricked, like a 6am-3pm schedule. Should I pull an all nighter, run and workout first thing in the morning then stay up until bedtime tomorrow?

  119. 1 year ago
    Anonymous

    Once you reach a bf % goal for a cut, do you still need to track calories constantly or is eating at maintenance possible?

  120. 1 year ago
    Anonymous

    Is it important to get high protein on rest days?

    • 1 year ago
      Anonymous

      Yes, rest days are the only time your muscle has uninterrupted time to regenerate instead of being stressed out

  121. 1 year ago
    Anonymous

    If muscle protein synthesis is only active for 24-48 hours. Does that mean if I have 1 or 2 straight nights of bad sleep, I won't make as many gains as I could have? After 2 days, the muscle makes zero gains?

    • 1 year ago
      Anonymous

      wasted

  122. 1 year ago
    Anonymous

    Does magnesium really help in regards to sleep gains?

    • 1 year ago
      Anonymous

      Haven't noticed a difference. Zinc, Ashgandawa and valerian however

    • 1 year ago
      Anonymous

      didn't seem to change anything about my sleep, but it greatly reduced fatigue and muscle soreness I often got early in the mornings.

  123. 1 year ago
    Anonymous

    I really hate benching with the bar. Am I fricking myself over by only using dumbbells to bench?

    • 1 year ago
      Anonymous

      no, db presses are a great exercise. you will probably be able to bench a higher number with a barbell than a dumbbell because the weight is more stable, but who cares.

  124. 1 year ago
    Anonymous

    i started taking this what am i in for?

  125. 1 year ago
    Anonymous

    I'm a girl (biologically) and hanging out on this board has made me self conscious about going to commercial gyms in yoga pants. What should I wear?

    I've been thinking joggers but I'm a broke student. All the gym clothes I have is just hand-me downs from a classmate who must think I'm much bigger than her because everything fits me a bit loose (by leggings standards).

    I just want to get a free 7 day pass at a commercial gym for spring break because campus facilities will be closed.

    What is a cheap/modest outfit idea? What would be a respectable outfit to wear to the gym that won't make me look like I'm trying to be an influencer. I don't even have social media I just want to be strong and healthy.

    • 1 year ago
      Anonymous

      T shirt and sweats or shorts like picrel. The gym prostitute is more personality than outfit, but gym prostitutes all wear the same outfit.

    • 1 year ago
      Anonymous

      t shirt and shorts.

    • 1 year ago
      Anonymous

      Why would you ever care about what any person has to think about you?
      If they don't like you, be better than them and you'll be right.

    • 1 year ago
      Anonymous

      >I don't even have social media I just want to be strong and healthy
      based and healthpilled

  126. 1 year ago
    Anonymous

    How many days can I go between workout sessions max? My work schedule is 24 hours one 48 off and I won't be able to workout before work due to time restraints

    • 1 year ago
      Anonymous

      Men don't lose gains for a few weeks. The only thing bad about not going to the gym for a few days is the opportunity cost of not going.

      • 1 year ago
        Anonymous

        [...]

        Thanks guys, I'll try and squeeze 3x a week when possible. I could probably do cardio on days I work though

  127. 1 year ago
    Anonymous

    Im doing 5x5 stronglifts, and my gym doesn't have 1 kg plates, only 2.5,5,10,15,25 kg plates so if I want to increase my weight from 35 kg ohp to 70 kg(1pl8) how would I go around about doing it? Do i just start implementing one set at the end thats above the weight or just do increased repetitions?

    • 1 year ago
      Anonymous

      Bar with (5kg +2.5kg) per side =35kg
      (10kg) per side =40kg
      10+2.5 =45kg
      15 =50
      15+2.5=55
      15+5=60
      15+5+2.5=65
      25=70

      • 1 year ago
        Anonymous

        Isn't the sudden increase of straight up 5 kgs too much? Also if I wanna progressive overload do I do 5 sets with the increased weight or only 2 or 3 sets?

        • 1 year ago
          Anonymous

          that's on you boo, if you are worried you could set up a slower progression, or do less sets, do a top set and back down, or work up to a heavy set at your new weight then hit it for sets next session,

    • 1 year ago
      Anonymous

      buy your own change plates and brink them with you to them gym.

  128. 1 year ago
    Anonymous

    What the frick do I have to do to build big traps?

    • 1 year ago
      Anonymous

      Heavy trap bar shrugs and walks. Insertion points if you're talking about the part you can see from the front side.

      Any reistance band stretching videos/tips?

      What do you want to know? Keep them under the centre of mass.

      According to calisthenics people, your legs should be kept as vertical as possible when doing pull ups. Is that kind of practice a skill-specific type of training? Because whenever I do them, my legs raise just a little bit forward. Not at L-sit height, more like at a 30 degree angle.
      I'm just training for hypertrophy/aesthetics. Do I need to follow what the calisthenics people say?

      I keep my body hollow because it helps with gymnastic skills, no other reason.
      >I'm just training for hypertrophy/aesthetics.
      Then definitely not. The only thing I'd advise is to keep your feet uncrossed. There's no reason to introduce any slight asymmetry that can be easily avoided.

      • 1 year ago
        Anonymous

        >What do you want to know? Keep them under the centre of mass.
        How i can use them to stretch, i think i have a hip impingement and forward shoulders, even after squatting and OHPing/rowing

      • 1 year ago
        Anonymous

        nah, it's good practice for whole-body tensions and tightness, which is more important for caligays who use pullups as a base for more complicated position. given you're training hypertrophy and likely won't go further than a pullup, it's less important

        Thanks friends

  129. 1 year ago
    Anonymous

    Usually when I bench I set up properly, have a slight arch and then I try to really control the weight and maintain good form. Yesterday I was like frick it, I'll just pump out reps and I could do like 3 or even 4 more per set. What gives? Spending too much energy on "form" and not enough on moving weight?

  130. 1 year ago
    Anonymous

    Is the nutrients list/measurements on the back of a bag of rice for when it's uncooked or when it's cooked? I don't have anyone I can ask please help me

    • 1 year ago
      Anonymous

      uncooked bro

  131. 1 year ago
    Anonymous

    Any reistance band stretching videos/tips?

  132. 1 year ago
    Anonymous

    According to calisthenics people, your legs should be kept as vertical as possible when doing pull ups. Is that kind of practice a skill-specific type of training? Because whenever I do them, my legs raise just a little bit forward. Not at L-sit height, more like at a 30 degree angle.
    I'm just training for hypertrophy/aesthetics. Do I need to follow what the calisthenics people say?

    • 1 year ago
      Anonymous

      nah, it's good practice for whole-body tensions and tightness, which is more important for caligays who use pullups as a base for more complicated position. given you're training hypertrophy and likely won't go further than a pullup, it's less important

  133. 1 year ago
    Anonymous

    How much bf% is she?

  134. 1 year ago
    Anonymous

    [...]

    >crab walks, glute bridges
    I've been meaning to look at those, good idea

  135. 1 year ago
    Anonymous

    If I did cardio in the mornings and lower body at nights would this work?
    I will skip an upper or lower day and rest an additional day if I'm still sore.
    I like riding stationary bike a lot + cardio is recommended for me so I am not going to skip cardio.
    M - C + L
    T - U
    W - C + L
    T - U
    F - C + L
    S - XXX
    S - U
    I don't get DOMs from the bikes but lower body definitely gets me sore for the bikes.

    • 1 year ago
      Anonymous

      What's your recovery like in the hours between? Good stretching/nutrition? Getting plenty of sleep between days?

      Assuming the above is satisfactory, it should theoretically be a fine routine if your priority is the cardio with the lifting as an accessory. If lifting was your priority I would swap the lifting to the morning and the cardio to the night and skip a cardio session when DOMs pop up (ie the inverse of what you wrote).

      • 1 year ago
        Anonymous

        My recovery is good enough in that day but I definitely have accumulative fatigue for the next 48 hours.
        Lifting is my priority but I can only do the bike in the mornings due to my work schedule.
        I should skip cardio in that case you're right.

  136. 1 year ago
    Anonymous

    do I need to drink protein shakes every day or just when I work out?

    • 1 year ago
      Anonymous

      I mean, technically you don't NEED them on days you lift either, if you're getting enough protein from your eating. Otherwise it's as important (and honestly more important IMO) to get good protein intake on your rest days, as that's when the muscle is actually building and growing.

      TL;DR: Just make it part of your daily eating if you're lacking in protein, or skip it on all days if you're not.

  137. 1 year ago
    Anonymous

    HOW THE FRICK DO I FIX PELVIC TILT

    i have a rounded lower back despite squatting/dling

    reeeeee

  138. 1 year ago
    Anonymous

    Squats are better deep with less weight or parallel with max weight?

  139. 1 year ago
    Anonymous

    is there a good way to set up a heavy across the bench db pullover? having the db on the bench, getting my shoulders on the bench and then lifting it above my head is getting tough and sketchy

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