QTDDTOT

Will working out 4 days a week give me more gains than 3 days?
If yes, how can I re-split exercises betweem these 4 days, if my day 1 is hands and chest, 2 is shoulders and back, and 3 is legs?

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  1. 1 year ago
    Anonymous

    Can I be a strongman without being fat? I don't mind having a 2 pack or something but I don't want to be a bloatlord if that's what it takes to be competitive

    • 1 year ago
      Anonymous

      Routine doesn't really matter. Volume and intensity does. Also exercise selection.

      Do you not know what weight classes are?
      Both picrel have reached x/3/4/5 and they weigh less than 200lbs. Blame yourself for being weak.

      • 1 year ago
        Anonymous

        >strongman
        >x/3/4/5
        Lol nah dude. Even the middleweights lift way more than that

      • 1 year ago
        Anonymous

        >posting pics and stats of others, but not himself
        interesting

    • 1 year ago
      Anonymous

      you'll be fine for local regional comps, but if want to be competitive, you're going to need to put on the pounds

    • 1 year ago
      Anonymous

      One of the best strongmen ever was marius

    • 1 year ago
      Anonymous

      Depends on how far you want to go. If you dream of winning WSM some day you will need to get round. If you only care about local stuff you might be able to get away with being relatively lean.

  2. 1 year ago
    Anonymous

    No cardio? It's over for you OP. ngmi

    • 1 year ago
      Anonymous

      I do cardio every workout day.

  3. 1 year ago
    Anonymous

    So I have some questions if it's a good idea to hop on my first cycle.
    33 years old, 6foot4, 180 lbs
    I did an apprenticeship as a lumberjack which I finished 6 years ago. After that I worked for a year as a logger, then I went back to my old office job. Biggest mistake I ever made. Started smoking again and drinking beer on a daily basis, basically being a degenerate moron. So I decided to cut the crap and get back in the woods, since it was way better for my mental and physical health. I'm working as a logger again since December last year, before that during my old job I started training in my home gym, nothing fancy, just the big 6 compound with some minor accessories. Been semy consistent at it for about a year, 2-3 days a week.
    My new wagie job just has me fricked up and done. I basically am out of the house from 6am to 6pm, cutting trees for 8 hours a day, when I get back home I just go straight to bed, and sleep through till morning. No energy whatsoever left for working out. I just can't do it.
    Yeah yeah frick of with your fraud claims, I know it to be true and I don't give a frick. It's over for me anyways for starting family and that stuff, I just want to have some energy left after work to lift again and maybe do something after work instead of just sleeping.... will test help me with that?

    • 1 year ago
      Anonymous

      depends on your program / goals really. your current split seems moronic so yes I imagine you will maek more gains if you do a sensible UL or something.

      eat more

      Can I be a strongman without being fat? I don't mind having a 2 pack or something but I don't want to be a bloatlord if that's what it takes to be competitive

      you can train like a strong man sure, but you're not going to be too competitive.

      are kettlebells a meme? I want to switch from regular bodybuilding into something more like crossfit/alternative. kinda bored of bb. I know crossfit is meme but I dont care at this point.

      yeah.

      how tf are u having the shits from oats, theyre literally supposed to do the opposite

      ? no they make u poop

      Which gym do you pick?

      >Gym 1
      >£307.45 + £25 activation
      >24/7 access
      >Slightly closer to home
      >Gym with free weights, machines, cardio machines etc, classes, showers, etc

      >Gym 2
      >£324.90
      >Gym open 7am - 9pm
      >Group Fitness Studio
      >Swimming Pool (7am - 8am and then 6pm - 10-pm)
      >Tennis Courts
      >Artificial Grass for football etc

      About me:
      Work 9-6, so unlikely to do weird hours like 3am but before/after work sessions.

      no 1

    • 1 year ago
      Anonymous

      go talk to /fraud/ about being troony

  4. 1 year ago
    Anonymous

    Has anyone had success with reducing crepitus or whatever the term for the clicking sound in the knees? I understand there's a degree of it being natural as you get older but man I hate hearing it when I squat down to pick up something

    • 1 year ago
      Anonymous

      Strengthen hammies (hinge and leg curl movements), strengthen adductors, strengthen glute medius (hips), and finally foam roll IT band. It’s basically your patella/knee not tracking properly due to imbalances

      • 1 year ago
        Anonymous

        I oughta suck your weewee, thank you anon

  5. 1 year ago
    Anonymous

    are kettlebells a meme? I want to switch from regular bodybuilding into something more like crossfit/alternative. kinda bored of bb. I know crossfit is meme but I dont care at this point.

    • 1 year ago
      Anonymous

      just add them into your routine

  6. 1 year ago
    Anonymous

    Can't go outside to do cardio bc of allergies right now. What's the best way to burn a lot of calories bodyweight indoor? Am I doomed to do HIIT?

    • 1 year ago
      Anonymous

      skip rope
      burpees

  7. 1 year ago
    Anonymous

    need to repair insulin resistance would keto+some exercise(when i have energy) or keep carbs and having high energy and lift maxxxing.

  8. 1 year ago
    Anonymous

    Stupid oats got me shitting like crazy and I only had terrible tp that was like sand paper so now my butthole burns like hell. What do you guys do against that (not to prevent it but when it's already happened) ?

    • 1 year ago
      Anonymous

      Switch to using light tp to get the bulk of filth away and then water the rest.

    • 1 year ago
      Anonymous

      how tf are u having the shits from oats, theyre literally supposed to do the opposite

  9. 1 year ago
    Anonymous

    Will only have access to dumbbells for the foreseeable future. Anyone know of some good DB routines that goes beyond noobgains?

  10. 1 year ago
    Anonymous

    >Going to work out for the first time with a new girl from work in an hour
    >started constant farting two hours ago
    >we are supposed to squat today
    Shit bros, it's not a date but what do I do? Unironically squat plug? I can NOT fart during a set, it WILL get back to me at work

    • 1 year ago
      Anonymous

      Take beano or smth similar
      It helps a log

  11. 1 year ago
    Anonymous

    >Will working out 4 days a week give me more gains than 3 days?
    no

  12. 1 year ago
    Anonymous

    Which gym do you pick?

    >Gym 1
    >£307.45 + £25 activation
    >24/7 access
    >Slightly closer to home
    >Gym with free weights, machines, cardio machines etc, classes, showers, etc

    >Gym 2
    >£324.90
    >Gym open 7am - 9pm
    >Group Fitness Studio
    >Swimming Pool (7am - 8am and then 6pm - 10-pm)
    >Tennis Courts
    >Artificial Grass for football etc

    About me:
    Work 9-6, so unlikely to do weird hours like 3am but before/after work sessions.

    • 1 year ago
      Anonymous

      Over £300 for a gym membership
      L
      O
      L

      You're being fleeced m9

      • 1 year ago
        Anonymous

        For the year that is

    • 1 year ago
      Anonymous

      if you plan on using the pool, courts, turd, then 2. if not; 1

    • 1 year ago
      Anonymous

      Why wouldn't you pick no. 1 ? Unless you're super into swimming or football

    • 1 year ago
      Anonymous

      24/7 gym near home, so you'll be easier to push yourself to the gym easier even on lazy days

    • 1 year ago
      Anonymous

      The one with free weights.

  13. 1 year ago
    Anonymous

    How bad is my thinning hair? In person, my friends and family say it's not that noticeable but it looks pretty bad to me. I'm in my early 30's if that matters.

    • 1 year ago
      Anonymous

      it's over

    • 1 year ago
      Anonymous

      You're bald, it's only going to get worse, and I recommend buzzcuts until failure

    • 1 year ago
      Anonymous

      No one cares, quit being a homosexual and take care of the stiff within your control.

      Has whey protein drastically increased in price since the pandemic? What's the cheapest source? I'm thinking bulksupplements.com.

      How much do you use per day? More than two scoops is honestly a meme if you aren't 6/4/5+ tbqh famalamadingdong

      Any programs and routines for MMA fighters and combat sports athletes? Stuff to train max explosiveness and grappling strength. I know oly lifts are great but I didn't know if there were any programs or other stuff someone could recommend.

      I'd look into Conjugate, Westside has trained at least one pro UFC fighter

      Not saying there aren't other ways, but there's at least one.

      Its calorie counting and journaling necessary to lose weight?

      im thinking of just not eating shit food, lower the carbs and focus on protein . Can i make it?

      3x lifting and 2x cardio

      Nah, just eat less breh.

  14. 1 year ago
    Anonymous

    i am eating about 2900 kcal a day with shitton of fibre (50-60g) a day, which is way over the recommendation of 10g per 1k kcal, am i putting significantly more stress on my body and digestive tract due to this? i eat 200-250g of oats a day, half a kilo of veggies (carrots mostly) and loads of potatoes.
    should i try to swap out some of those for more carbs with less fibre?
    im doing this because i unironically love potatoes and oats and the only downside im feeling is a bit of bloating and farts throughout the day but im not constipated or anything. am i overthinking this?
    i used to be obese and i can eat a frickton of food so thats why im content with keeping it high fibre even during slow bulking

  15. 1 year ago
    Anonymous

    Asking from the list but does anyone have resources to improve flexibility I wanna get to gymnastics level eventually
    > M 20 175 5’10 ~19%

  16. 1 year ago
    Anonymous

    will going to sleep at 8pm frick up my schedule? I am use to sleeping at 10pm-12am and waking 6-7am . I'm afraid of waking up too early and throwing off my routine

  17. 1 year ago
    Anonymous

    is there a good use for 5lb dumbbells for men? Good set on sale that includes those.

    • 1 year ago
      Anonymous

      Lateral raises if you're a little b***h

  18. 1 year ago
    Anonymous

    You should just fix your split regardless. That frequency is garbage, each muscle only gets hit once a week. Just switch to UL twice a week. Also what the frick does training hands mean? Like grip strength?

  19. 1 year ago
    Anonymous

    How do i shrink my stomach to be more satisfied with smaller portion sizes? I'm doing OMAD but i eat big plates on it. Will just starting to eat smaller portions force my body to adjust?

  20. 1 year ago
    Anonymous

    Assuming the same total volume, no.

    If you increase volume though you'll gain more mass, up to 20 sets per muscle group per week

  21. 1 year ago
    Anonymous

    how difficult/much longer does it take to build muscle using calisthenics vs weights? Is there a way to streamline it just to build an aesthetic body? Or is that mainly a cardio/low bf thing?

  22. 1 year ago
    Anonymous

    How low on the glycemic index scale do my carbs need to be if I want to stay not fat?
    I eat a lot of brown rice, but it has a GI of ~50. I'm worried I'm not going low enough.
    While we're at it, can some anons recc me some low GI carb staples?

  23. 1 year ago
    Anonymous

    I keep reading how good planks are, but whenever I do them I can't help but feel like it's useless. Am I wrong or are they a meme? I still do them cause its just a couple minutes out of my day but I've always wondered if I'm just wasting my time.

    • 1 year ago
      Anonymous

      If they're too easy for you start using the ab wheel

  24. 1 year ago
    Anonymous

    the base part of my thumb (where the bone is) hurts a lot after doing hammer curls because the weight is kinda resting on it, how to avoid that?

    • 1 year ago
      Anonymous

      slide your hand down to the middle of the handle and don't rest the weight on your thumb

  25. 1 year ago
    Anonymous

    Overear headphones or wireless earbuds?

    • 1 year ago
      Anonymous

      earphones generally fit better for sports for me at least. But whetver in-ear or headphones, go for wired. We still don't know what effect the EM frequencies have on our brain. It's true. Better safe than sorry, fren.
      Schizo out.

  26. 1 year ago
    Anonymous

    can fin give me gyno in one week?

  27. 1 year ago
    Anonymous

    Have any of you guys tried Shaving cream? I'm thinking of using it for my lower zones and ass

  28. 1 year ago
    Anonymous

    Are there any negatives to working out every day? Been trying to keep myself busy.

  29. 1 year ago
    Anonymous

    what i should i run after starting strength especially if my bench starts to stall. it hasn't yet but i anticipate it will stall first because it's my weakest lift

    • 1 year ago
      Anonymous

      >what i should i run
      you should run

    • 1 year ago
      Anonymous

      A bro split with heavy weights on compounds and more reps on the isolation exercises

    • 1 year ago
      Bobby (C Class: Rank 2)

      Whatever intermediate programming you feel like doing. Doesn't matter too much since you're supposed to be cutting so progress will be slow anyway

      • 1 year ago
        Anonymous

        well that's good to hear. the any program part not the slow progress part >~< thanks bobby

        • 1 year ago
          Anonymous

          if you like Starting Strength, then it's natural to go for the Texas Method
          it's the intermediate program that Rip recommends

          don't just use the template you can find online, get the book Practical Programming, it explains the principles and gives you many different templates based on your goals

  30. 1 year ago
    Anonymous

    i think creatine is giving my feet and legs a bloated look, is this normal?

  31. 1 year ago
    Anonymous

    alcoholic here
    I had my last drink on Friday 3rd of March 2023
    it's been 3 days and I feel fine, but I am borderline euphoric for some reason
    I felt like shit and hungover, but now I feel giggly and I'm singing while I'm alone
    am I going insane or is this just sober reality?
    my minigoal was 1 week sober, but now I feel like I can do anything and it's really weird

    • 1 year ago
      Anonymous

      Keep going, anon. You can fricking do it. Sober life ain't bad.

  32. 1 year ago
    Anonymous

    1½ years of lifting. Gained around 8kg. Fat % is clearly lower than when I started, by comparing pictures. Is this a reasonable number? Is it lower or higher than average?

  33. 1 year ago
    Anonymous

    Is MyFitnessPal the go to app or is something else better now? I've heard chronometer thrown around

  34. 1 year ago
    Anonymous

    Frick yes, finally, IST is back online. What the hell happened?

  35. 1 year ago
    Anonymous

    was captcha down for anyone else?

    • 1 year ago
      Anonymous

      Bro, use your brain. Captcha didn't work -> check other posts. All stopped around 7 am (the most recent bumps too). Fricking newbies can't even use the internet.

      • 1 year ago
        Anonymous

        I'm a software dev bro

        • 1 year ago
          Anonymous

          Then not a very good one if you have to ask such a basic question. Dumbass.

          • 1 year ago
            Anonymous

            why mad?

            • 1 year ago
              Anonymous

              I hate stupidity because there's too much of it dragging everyone down.

              • 1 year ago
                Anonymous

                post body

              • 1 year ago
                Anonymous

                body

  36. 1 year ago
    Anonymous

    Why is it that abs can be trained daily? Like what are the specifics at play here? Is it a majority/density of a “type” of muscle fiber like fast twitch vs slow twitch?

    Why is it that one can be in a deficit, even a straight up multi day past, and still have abs recover within a day, and even make progress?
    Asking because I started training core to help posture and back pain and even though I’m cutting very hard and fasting some days I’m ready to do more the next day. I know I’ve always heard and can be trained daily. Just curious about why this is

  37. 1 year ago
    Anonymous

    I have patellar tendonitis in my left knee. Lately it's been achy, which makes it feel 'tired' and keeps me awake. Anyone know some alleviation techniques?

  38. 1 year ago
    Anonymous

    Tight schedule, can't space them. Cardio (~30min treadmill) before or after weightlifting? What are the differences?

    • 1 year ago
      Anonymous

      the one you do after will suffer

    • 1 year ago
      Anonymous

      After. If you do it before, it's possible your overall fatigue will prevent you from pushing your sets to muscle failure.

  39. 1 year ago
    Anonymous

    can i get this body and halfway to a gymthot ass with just some dumbbells and resistance bands?
    too much anxiety for gym

    • 1 year ago
      Anonymous

      >dumbbells
      yeah that just looks like leg day and nothing else
      RDLs + split squats + cardio

    • 1 year ago
      Anonymous

      will this program work to get this hot?
      I follow every day with 1hr of walking/speedwalking
      and most days with a 20 min ab circuit.
      I've been trying different routines until I find what I like. So far this has been my favorite, I just need help to know if it's lacking or too redundant?

    • 1 year ago
      Anonymous

      No amount of exercise will hide your masculine pelvis and adam’s apple

  40. 1 year ago
    Anonymous

    I alternate between croc rows and heavy cable rows as my main horizontal and alternate between bw pull-ups and weighted pull-ups as main vertical. Alternate rear delt flyes and facepulls as accessoires. Then some bicep curl variations. Then every couple months I switch my starting exercise to be vertical/horizontal. I’m doing a pull day every fourth day. Is this a good routine for a pull day in a ppl routine?

  41. 1 year ago
    Anonymous

    I've been trying to lose weight since about last Feb, made a ton of good progress but stagnated around last December because I went for a pilondial cyst removal. Gained all the weight back, been going to the gym since the second week of January. Currently back at where I started last year (243lbs) despite being able to drop to 226 in two months over the summer last year.
    How much time should I be spending in the gym? I had to cut back from 1hr 40mins to just 40 because of schedule conflicts with my personal life, but I'm debating throwing caution to the wind and going for an extra 2 hours a day. I'm sick of being a fat shit.

  42. 1 year ago
    Anonymous

    Does being overweight actually increase your strength in and of itself? I started lifting weights about 3 months ago and I've had pretty good progress so far (135 OHP, 205 bench, 235 squat, 305 deadlift) but I'm also very overweight (5"10, 260 pounds). From my understanding, being overweight will allow you to more easily pack on muscle as your body has excess energy to burn to aid in building muscle, but does being overweight actually give you a straight up strength advantage? As in, if I had the exact same amount of muscle that I do right now but I had significantly less fat on my body and weighed ~180 would I actually be weaker?

  43. 1 year ago
    Anonymous

    is it normal to get a bit lightheaded after every single set of squats? even when doing light squats at 1pl8
    and more light headed the heavier the weight

  44. 1 year ago
    Anonymous

    Can you do squats and romanian deadlifts on the same day?

    I was under the impression to not squat and do conventional deadlifts on the same day because both are very strayning exercises, also on the cns, but what about rdl in that regard?

    • 1 year ago
      Anonymous

      idk about romanian deadlifts but you can do normal deadlifts and squats on the same day. At least, I can, idk about you but I don't feel deadlifts in my quads very much.

  45. 1 year ago
    Anonymous

    how do I fix my right lat imbalance…?
    I can barely feel it when doing pullovers/pull downs…

  46. 1 year ago
    Anonymous

    So I hurt my shoulder blade after snatching. It hurts when I pull my shoulder blade down and back. The pain is worst when I wake up but when I get moving it calms down. I do rotator cuff exercises which provides relief, but day by day the pain still feels the same. I don't plan on stopping the exercises, but it feels like my wheels are spinning here. Is there anything else I can do?

  47. 1 year ago
    Anonymous

    I was on holidays last weekend and had an arm wrestle with my friends, back of the forearms have been really sore and I had to stop my push workout today, have I fricked it?

  48. 1 year ago
    Anonymous

    Broke up with gf. Light discharge from dick. It's not painful or itchy. Her hygiene wasn't the best. Candida?

    Never had this before.

    • 1 year ago
      Anonymous

      Have you considered going to a doctor?

  49. 1 year ago
    Anonymous

    What is the gainz relationship between dumbbell and barbell exercises? Like if I can barbell curl say 90 pounds (counting the bar, to be clear.) should I be able to dumb bell curl 45 in each hand?

    • 1 year ago
      Anonymous

      no

      • 1 year ago
        Anonymous

        Why not? Why don't things just make sense?

  50. 1 year ago
    Anonymous

    Is pic related enough leg volume 1xweek? Goal is both strength and hypertrophy, but mainly hypertrophy. Also, are lunges and Bulgarian split squats interchangeable?

  51. 1 year ago
    Anonymous

    IST ways to last longer in bed? Started seeing this new girl and I came in about a minute. Last time I was having sex it was with a long-term gf and I used to last over 30. I don't watch porn, I jerk it about one every two weeks, I workout consistently too.

    Maybe some pelvic stretches/workouts? More cardio? I'm thinking I just got a little too excited.

  52. 1 year ago
    Anonymous

    Am I in the wrong for looking at the asses jiggle on the treadmill in front of me purely to get an extra 2-3 sets out of my workout?

    • 1 year ago
      Anonymous

      The women are in the wrong for dressing with no concern to how other people might feel about it and then getting angry when the world doesn't revolve around them.

  53. 1 year ago
    Anonymous

    Best tricep workout that only requires a single dumbbell? Been trying kickbacks but heard they're not so great and also I find I keep hitting the dumbbell against my thighs

    • 1 year ago
      Anonymous

      I do these overhead tricep extensions. I can never keep proper form with barbell tricep work, but these kind of force it. If you're a home gymmer, I'd recommend loadable dumbbells for them, though.

      • 1 year ago
        Anonymous

        >loadable dumbbells
        I'll give these a shot. I feel like my form with kickbacks was so bad I was never really feeling the workout correctly.

        • 1 year ago
          Anonymous

          I love mine, but some people find loadable dumbbells too awkward or they just don't like loading them, so make sure you think about it before actually buying a pair. Could always just get one to try it out with overhead tricep extensions or whatever since you only need one for that.

  54. 1 year ago
    Anonymous

    lets settle this.
    lifting is best for fixing high insulin
    OR
    is keto, adaption for a time then lifting hard best?

  55. 1 year ago
    Anonymous

    Can someone explain to me why I hear so many people here say PPLxPPL is a meme as a routine? Even if I have the time to work out those 6 times a week, would I still be better off doing full body 3-4 times a week instead or does it not matter since I've only been lifting at a gym for 2 weeks (calisthentics for a few months beforehand) and anything will work at that point?

    Thanks in advance.

  56. 1 year ago
    Anonymous

    im in need of a shoe that can be worn in the office and in the gym, any recommendations?

  57. 1 year ago
    Anonymous

    How do you find good exercises or programs for your goals? I want to work on both strength and endurance, but I'm not interested in power lifting or hyper trophy. What should I look into for maximizing the use of my picking things up and setting them down time?

  58. 1 year ago
    Anonymous

    Anyone recommend getting collagen supplements/consumables?

    • 1 year ago
      Anonymous

      The only supplements you should be taking are zinc, vit d, arginine, and cortisol suppressors

  59. 1 year ago
    Anonymous

    I've been working out for a month now and I still curl as much as I could when I started, a little under 10kg. Am I not eating enough?

    • 1 year ago
      Anonymous

      Dude you gave us zero info and are asking us for the solution. What's your routine? How often do you curl? Are you bulking? Etc etc etc.

  60. 1 year ago
    Bobby (C Class: Rank 2)

    [...]

    So I hurt my shoulder blade after snatching. It hurts when I pull my shoulder blade down and back. The pain is worst when I wake up but when I get moving it calms down. I do rotator cuff exercises which provides relief, but day by day the pain still feels the same. I don't plan on stopping the exercises, but it feels like my wheels are spinning here. Is there anything else I can do?

    >Stop exercising for at least one week
    Heavily dependent on the injury but I would say as a general rule this is wrong. Moving with a 3/10 or less pain is a good thing

    • 1 year ago
      Anonymous

      great advice if you want to advance 3/10 paint to 5/10

      • 1 year ago
        Bobby (C Class: Rank 2)

        Definitely not true. Obviously if the pain increases reevaluate but a low level of pain is fine to push through whenever rehabbing an injury.
        t. Been injured multiple times and every time I took time off it never solved the actual problem

        • 1 year ago
          Anonymous

          >push through the pain
          If you're sore, pushing through it is fine. But if it's painful, as in sharp pain, stop fricking exercising. Like this isn't revolutionary thinking, pain means "stop". There is no nuance here.

          • 1 year ago
            Bobby (C Class: Rank 2)

            When it comes to rehab there absolutely is nuance. If it's tendonitis, sure, rest. But if you have pretty much anything other than that it's perfectly acceptable, if not encouraged, to push through minor pain when rehabbing. Completely avoiding the muscle doesn't help anyone unless there's nothing it can tolerate with a 3/10 pain or lower.

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

            Hey FRen I've got an OMAD question for you

            I like using it to cut, too
            But

            Is protein important on it? Like I'm 325 lbs rn (got down to 280 last year but rebounded during holidays lmao) and so getting even 200g in a 4 hour window is tough. Surely thats enough as long as I don't feel too run down, right?
            Lifts are nothing impressive, I wanna get lean(er) so I can get some mobility back for squat and really hammer it
            >S: 295 lbs high bar, [all time best 355 low bar]
            >B: 250 [all time best 270]
            >D: all time best 425 lbs, haven't maxed lately

            Protein is even more important while cutting than it is on a surplus. Use % of lbm for calculating protein requirements when you weigh that much though, should make things easier.

            What's the best place to make a measurement with calipers? I can make a measurable pinch a few places but they all vary in size

            If you Google it there are several different types of tests that range from like 4 places to 11 or some shit like that. They're very specific as to where you pinch.

            • 1 year ago
              Anonymous

              I think we're talking about different things. Like when I say "pain" i mean that sharp needle sensation you feel when shit's fricked. to me the scale maxes out at 5. Like
              1 - "Ow, that hurts, I'll leave it alone for today"
              2 - FRICK ow, don't touch this for a bit.
              3 - Goddamn this shit hurts even at rest, I gotta be careful moving around
              4 - JESUS christ this severely hurts if I even bend the wrong way partially, I can barely move without it hurting
              5 - HOLY FRICK CALL A DOCTOR I AM IN CONSTANT PAIN

              So to me, even 1/5 means "don't push it". If you're just talking soreness that's another convo entirely. My worst was a 4 bordering on 5 for a shoulder injury a few years back. Needed PT to get better.

              • 1 year ago
                Bobby (C Class: Rank 2)

                Yes I know what you're referring to. Back when I had my back injury listening to that actually made me injured for longer than I would have been had I just pushed through at a reasonable level of pain. Getting your body used to the movement again and eventually tempering it to be pain free is important.

                >Protein is even more important while cutting than it is on a surplus. Use % of lbm for calculating protein requirements when you weigh that much though, should make things easier.
                Thanks man. I don't have calipers so an estimate should work right?
                Goodbye lifts, Hello visible chin lmao

                Probably, even using a bei scale would be fine even though they're inaccurate as frick

              • 1 year ago
                Anonymous

                >Getting your body used to the movement again and eventually tempering it to be pain free is important.
                It just sounds like you're talking about rehab exercises which is a lot different than "push through the pain".

              • 1 year ago
                Bobby (C Class: Rank 2)

                It's not though. And it's not even exclusive to rehab exercises. It can apply to the major compounds as well. It completely depends on what you're able to do with a low level of pain.

              • 1 year ago
                Anonymous

                this is skirting the line of "good mentality/bad advice"

              • 1 year ago
                Bobby (C Class: Rank 2)

                You disagreeing doesn't make it bad advice. Every time I've rested an injury fully that wasn't tendonitis, it never actually recovered. Every time I did something to get blood flow to the muscle that wasn't too painful then I recovered faster and better.

              • 1 year ago
                Anonymous

                Glad to hear it worked for you. My experience has not been the same.

            • 1 year ago
              Anonymous

              >Protein is even more important while cutting than it is on a surplus. Use % of lbm for calculating protein requirements when you weigh that much though, should make things easier.
              Thanks man. I don't have calipers so an estimate should work right?
              Goodbye lifts, Hello visible chin lmao

        • 1 year ago
          Anonymous

          Hey FRen I've got an OMAD question for you

          I like using it to cut, too
          But

          Is protein important on it? Like I'm 325 lbs rn (got down to 280 last year but rebounded during holidays lmao) and so getting even 200g in a 4 hour window is tough. Surely thats enough as long as I don't feel too run down, right?
          Lifts are nothing impressive, I wanna get lean(er) so I can get some mobility back for squat and really hammer it
          >S: 295 lbs high bar, [all time best 355 low bar]
          >B: 250 [all time best 270]
          >D: all time best 425 lbs, haven't maxed lately

          • 1 year ago
            Anonymous

            Couple things.

            1. You don't need 200g a day. You only need 0.82g per pound of LEAN body mass, not total. So if you're fat frick you need to subtract all your fat mass from that number. Most people will find between 115-150g is plenty.
            2. Are you doing IF or OMAD? There's a difference. Not that it really matters, neither are magic for weight loss, just hunger management.
            3. Rebounding 40 lbs is pretty bad. Are you binge eating?
            4. What is your deficit and are you sticking to it? As in, consistently and measure every single day.

    • 1 year ago
      Anonymous

      great advice if you want to advance 3/10 paint to 5/10

      Definitely not true. Obviously if the pain increases reevaluate but a low level of pain is fine to push through whenever rehabbing an injury.
      t. Been injured multiple times and every time I took time off it never solved the actual problem

      >push through the pain
      If you're sore, pushing through it is fine. But if it's painful, as in sharp pain, stop fricking exercising. Like this isn't revolutionary thinking, pain means "stop". There is no nuance here.

      When it comes to rehab there absolutely is nuance. If it's tendonitis, sure, rest. But if you have pretty much anything other than that it's perfectly acceptable, if not encouraged, to push through minor pain when rehabbing. Completely avoiding the muscle doesn't help anyone unless there's nothing it can tolerate with a 3/10 pain or lower.

      [...]
      Protein is even more important while cutting than it is on a surplus. Use % of lbm for calculating protein requirements when you weigh that much though, should make things easier.

      [...]
      If you Google it there are several different types of tests that range from like 4 places to 11 or some shit like that. They're very specific as to where you pinch.

      I think we're talking about different things. Like when I say "pain" i mean that sharp needle sensation you feel when shit's fricked. to me the scale maxes out at 5. Like
      1 - "Ow, that hurts, I'll leave it alone for today"
      2 - FRICK ow, don't touch this for a bit.
      3 - Goddamn this shit hurts even at rest, I gotta be careful moving around
      4 - JESUS christ this severely hurts if I even bend the wrong way partially, I can barely move without it hurting
      5 - HOLY FRICK CALL A DOCTOR I AM IN CONSTANT PAIN

      So to me, even 1/5 means "don't push it". If you're just talking soreness that's another convo entirely. My worst was a 4 bordering on 5 for a shoulder injury a few years back. Needed PT to get better.

      anon with injury here, I happen to have a full timeline.

      >Feb.15, snatch for the first time. minor pain day after when pulling the shoulder blade down and back, don't think much of it. Pain is 2/10

      >Feb. 22, snatch for the second time, day after pain is worse now, not intolerable, but now I go into rehab mode. Pain is 4/10

      >Feb.27, get through PR week alright, rehab provides relief but no noticeable improvement. Pain is 4/10

      >Today. Pain hasn't gone away but hasn't gotten worse. If anything its just annoying,

      I describe the pain as being in my left rhomboid/under my rear armpit when I pull my shoulder blades back and down, however from a neutral position I don't feel any pain. For some reason when I wake up the pain is at its worst, like up to a 5/10, but as I move my arm around it will calm down and be manageable by the time I get to work. I still have full range of motion in my shoulder.

      • 1 year ago
        Anonymous

        I'd go easy for a week or two, try to avoid working that muscle but no need to stop entirely if you can get away with it.

  61. 1 year ago
    Boris Sheiko

    [...]

    So I hurt my shoulder blade after snatching. It hurts when I pull my shoulder blade down and back. The pain is worst when I wake up but when I get moving it calms down. I do rotator cuff exercises which provides relief, but day by day the pain still feels the same. I don't plan on stopping the exercises, but it feels like my wheels are spinning here. Is there anything else I can do?

    More vodka
    Train harder

  62. 1 year ago
    Anonymous

    What exercises do I need to do to get that kind of valley as a spine?

    • 1 year ago
      Anonymous

      Gib Lacey gf

    • 1 year ago
      Anonymous

      Barbell rows and deads

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

      Hey FRen I've got an OMAD question for you

      I like using it to cut, too
      But

      Is protein important on it? Like I'm 325 lbs rn (got down to 280 last year but rebounded during holidays lmao) and so getting even 200g in a 4 hour window is tough. Surely thats enough as long as I don't feel too run down, right?
      Lifts are nothing impressive, I wanna get lean(er) so I can get some mobility back for squat and really hammer it
      >S: 295 lbs high bar, [all time best 355 low bar]
      >B: 250 [all time best 270]
      >D: all time best 425 lbs, haven't maxed lately

      Your body can only process 0.8g/pound of LEAN body mass
      If you were 20%bf @280(you were likely higher bf% than this), you have 225lbs of lean mass so your body can only deal with 180g per day under ideal conditions

      Studies shoe your body likes 40g and under per meal so I would try to get 45g of protein every hour on the hour those 4 hours or 36g at the start and then at the end of each hour

  63. 1 year ago
    Anonymous

    What's the best place to make a measurement with calipers? I can make a measurable pinch a few places but they all vary in size

  64. 1 year ago
    Anonymous

    so sometimes i do unintentional 18:6 fasting due to me waking up too late in the morning and not being hungry at all, my first meal usually is somewhat carb heavy with little protein and some fat, is it bad that i get most of my protein (~150g) in over a very short time period?

    • 1 year ago
      Bobby (C Class: Rank 2)

      It's not ~~*optimal*~~ but it's very minor if you don't have your protein spread throughout the day.

  65. 1 year ago
    Anonymous

    Can I rehab tendonitis while still working out, or do I need to stop completely until it's healed? Feel mild discomfort in the elbows, and like 1/10 pain in a rotator cuff that only triggers when raising it while internally rotated

    • 1 year ago
      Anonymous

      idk if this is good for outright tendonitis but hammer curls are the best elbow pain relief I know

  66. 1 year ago
    Anonymous

    Has anyone ever successfully gotten over hating working out with strangers? I actually love to exercise and would be extremely strong if I had a home gym, but my hatred of other people watching me and talking to me while I’m working out outweighs my desire to go to the gym. I het that they want to be friends, and God bless them, but I’m fricking busy.

    No, headphones don’t work for some reason.

    • 1 year ago
      Anonymous

      You can't force people to not look at you, it's a gym ffs. Any public space means anyone can look at you, for free no less. Talking though, just ignore them. Don't respond. Don't make conversation. They will leave.

      • 1 year ago
        Anonymous

        >just ignore them. Don't respond.
        I don’t have it in me to be that much of a douche. They’re just trying to be friendly.

        • 1 year ago
          Anonymous

          well then blame yourself man. Part of being friendly is also letting them know your boundaries. "hey man, I appreciate you trying to be friendly but I'm really just trying to focus on my workout and you're kinda distracting me." Bottling this shit up just makes it worse and you'll explode someday.

          Is 6 1/2 hours sleep ok for making gains slowly if that's all I can get based on my current work schedule the next few weeks?

          Generally people recommend a minimum of 7 hours even if it's not quality sleep. If that's all you can manage, just know that it may not be enough.

          • 1 year ago
            Anonymous

            Maybe I’ll have to learn to politely ask people to leave me alone. Too many people approach me at the gym.
            >you'll explode someday.
            Lol no. Not everyone’s an incel.

            • 1 year ago
              Anonymous

              You don't have to be an incel to lose your patience with someone after months of them bothering you. Not that uncommon.

  67. 1 year ago
    Anonymous

    What are the best exercises for triceps long head?

  68. 1 year ago
    Anonymous

    Is 6 1/2 hours sleep ok for making gains slowly if that's all I can get based on my current work schedule the next few weeks?

    • 1 year ago
      Anonymous

      You better make more a priority. Until you can get your sleep down all the extra shit like supersets, protein tracking, creatine, workout routines mean dick until you have your basic sleep down. We live in a very weird time where sleep is hard.

  69. 1 year ago
    Anonymous

    [...]

    >You are entirely focused on the wrong thing here. The gym is not what will lose you weight; your diet will. You can lose all the weight you desire to be rid of without ever stepping foot in a gym. Going to the gym as a sort of punishment for being fat is somewhat contradictory to your goal.
    It's not a punishment, I also just genuinely like lifting. I've been trying to fix my diet and for the most part I've just been sticking with breakfast and a late lunch everyday, I've logged macros and calories and I still don't get why I've gained it all back besides inaction. I suppose I could cut on portion size again, but this is literally all I eat:
    1 bagel
    1 egg
    30g protein shake w/ 10oz of milk
    8oz of beef
    3 eggs
    1 potato
    1 onion
    30g of cheese

    • 1 year ago
      Anonymous

      > I've logged macros and calories and I still don't get why I've gained it all back besides inaction

      Dude you cannot just gain gain 20 lbs from "inaction". You gain it from overeating. There is no other scenario. Every single time this argument comes up it's mysteriously an impossibility for the person in question to have overeaten, yet that is LITERALLY the only way this can happen. I don't believe you. Weigh your portions, eat at a deficit consistently, and don't ever binge or have a cheat day. The fat will melt off.

      • 1 year ago
        Anonymous

        Alright man, thanks for the help. I'll be sure to do this, I've been keeping it consistent but you're probably right, I'm a total noob anyway so I'll take your word for it,.

  70. 1 year ago
    Anonymous

    Started going 3 weeks ago, hardest thing I've lifted regularly until then was my computer mouse.
    Been going to the gym 5 days a week, but on rest days I feel like doing some more.
    What's something I can do to be more active that won't tire me out on rest days?

    • 1 year ago
      Anonymous

      cardio

      What's worse, sugar or additives? I've been trying to consume as little as sugar as possible lately cause it's just bad for you. But I downloaded this app called Yuka recently which you can scan the barcode of stuff and it gives you a health score if it's too high in sodium or has hazardous additives and what not. A lot of stuff I bought that's low in sugar apparently has additives in it, like my protein bars, but the recommendations the app gives me are shit like Clif Bars which have no additives but have almost 20g of sugar.

      So what's worse for me in the long-run, additives or sugar? Btw most of the additives are stuff like calcium carbonate/sulphate or food coloring (annatto, no red 40)

      okay get your head clear of all of that meme shit. You're in the running with facebook users and moms fort falling for diet fads and myths. Additives are fine in moderation, as is sugar. You don't need to completely avoid this stuff to be healthy unless you have a health condition. Just keep sugar intake under 50g a day on average, and try not to eat an excess of processed foods. and sodium is completely harmless, ignore anyone saying it's bad for you.

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

      Alright man, thanks for the help. I'll be sure to do this, I've been keeping it consistent but you're probably right, I'm a total noob anyway so I'll take your word for it,.

      np bro. Improvement is within our grasp. Just gotta want it bad enough to reach out and take it.

      how do you manage anger during a workout?
      during regular lifts is fine, but especially when i start using my heavy bag there's always something minutely wrong that ends up snowballing until i'm literally biting my hands trying to break my fingers because i'm just pissed

      sounds like an issue you ought to work out with a therapist ngl

      • 1 year ago
        Anonymous

        >np bro. Improvement is within our grasp. Just gotta want it bad enough to reach out and take it.
        This is the part that kills me ngl, the fact that it feels like I'm not doing enough and I feel like I'm literally just wasting away. Today I benched my max and felt like shit afterward even though I really don't care about numbers, I just want to do what makes me sore.

        • 1 year ago
          Anonymous

          Don't feel that way. Soreness isn't an indicator of progress after some time, and the tricky part is to keep trying even when you don't see the progress. Weight management is way harder than most would have you believe, so that consistency is what makes or breaks us. Same with strength progression.

          No use making it halfway up the mountain, getting frustrated with the path, and just giving up when the view is already getting better.

          • 1 year ago
            Anonymous

            That's a very apt metaphor. Thanks anon.

            Well I think generally speaking working out is a good place to let a lot of anger out. However, if you are making your hands bleed that is pretty extreme I would say you should talk to a therapist. Try yoga or other relaxing activities sometimes as well. Beating anger is hard, man. I've been at it for years I do a wide variety of things like exercise, meditation, yoga, and therapy to help with my anger.

            The issue is that it seems like working out just makes me even more angry. I'm pretty sure I've irreversibly damaged my hands but I just don't care. I don't know if it's some kind of disorder but just the way I look incites, I wouldn't say blinding rage, but this piercing white-hot anger that never seems to fizzle out. It's literally like having something burn inside you until you have to let it go, I just cant do it.

            • 1 year ago
              Anonymous

              You will seriously need to consider seeing a therapist or stop lifting entirely. That kind of anger is dangerous to yourself.

              • 1 year ago
                Anonymous

                frick

              • 1 year ago
                Anonymous

                There's no shame in seeking help anon. Sometimes we just need a little outside perspective to fix something inside use we can't see ourselves.

              • 1 year ago
                Anonymous

                it's not shame, it's just doubt. I was diagnosed with depression at age 11 and I spent my middle teen years absolutely miserable within high school. If things didn't change then, why would they change now.

              • 1 year ago
                Anonymous

                because being a kid fricking sucks. (trust me, I was one). School sucked ass, I had no friends, I couldn't get girls and didn't even realize I was a homosexual, I hate my classes and my classmates, and I was a fat ugly shit.

                Then I became an adult, and life pretty much has never stopped getting better. Turns out being able to choose what you do and when can allow you to skip some miserable sections of life. Give it a try anon. The worst you can say is that it didn't work.

              • 1 year ago
                Anonymous

                Guess you're right.
                Thanks. Currently procrastinating going to the gym, spent about 30 mins earlier and 20 mins on the bag.

              • 1 year ago
                Anonymous

                Amen to that
                I'm 25 now and my life is better in literally every single aspect than it was when I was 15. My shit teenager ass would have never believed I could feel as good about life as I do now.

              • 1 year ago
                Anonymous

                Same anon. I would've never guessed I'd be happy past 21 (family member died in a horrible car accident, I was trapped in a town I hated, borderline broke, and fricking miserable). Turns out, once I got out of there and started working for a living I got more comfortable in my own skin. Been 5 years since I accepted my sexuality and I'm genuinely happy. Not fake social media happy, but "waking up in the morning totally fine" happy.

              • 1 year ago
                Anonymous

                >Things went this one way one time so that's how they will always go, forever
                I will explain how moronic this is with a fitness related metaphor. Let's say it's your first day at the gym. You go to do some curls. You pick up a weight, it is too heavy so you put it back down. Would you then think every other time you picked up a dumbbell it would be too heavy? Of course not. Give it another try. Also, these things take time. Lot's of time. You likely have had issues which have had years to fester and morph into whatever you're experiencing now, don't expect one or two sessions to completely change you as a person

  71. 1 year ago
    Anonymous

    What's worse, sugar or additives? I've been trying to consume as little as sugar as possible lately cause it's just bad for you. But I downloaded this app called Yuka recently which you can scan the barcode of stuff and it gives you a health score if it's too high in sodium or has hazardous additives and what not. A lot of stuff I bought that's low in sugar apparently has additives in it, like my protein bars, but the recommendations the app gives me are shit like Clif Bars which have no additives but have almost 20g of sugar.

    So what's worse for me in the long-run, additives or sugar? Btw most of the additives are stuff like calcium carbonate/sulphate or food coloring (annatto, no red 40)

  72. 1 year ago
    Anonymous

    how do you manage anger during a workout?
    during regular lifts is fine, but especially when i start using my heavy bag there's always something minutely wrong that ends up snowballing until i'm literally biting my hands trying to break my fingers because i'm just pissed

    • 1 year ago
      Anonymous

      Well I think generally speaking working out is a good place to let a lot of anger out. However, if you are making your hands bleed that is pretty extreme I would say you should talk to a therapist. Try yoga or other relaxing activities sometimes as well. Beating anger is hard, man. I've been at it for years I do a wide variety of things like exercise, meditation, yoga, and therapy to help with my anger.

  73. 1 year ago
    Anonymous

    Bros, is a gym worth it if I mostly need cardio? I need to lose weight more than I need to gain muscle mass, but I'm unfamiliar with cardio machines or any shit like that and I'm not sure how advantageous a gym would be over simple walking/running.

    • 1 year ago
      Anonymous

      Your fat loss will be significantly better with resistance training

      How much should I weigh to hit 225 bench at 6'1? I'm 210 lb and just feel fat. Is it possible to hit that at say 195 before having to bulk back up?

      Your ideal physique weighs 245 or so.
      Do more heavy volume more often
      You should be able to easily hit 225 at 210

      I can't sleep, should I still do my 5am workout and just double scoop pwo to keep me awake through work then nap in the afternoon?

      Try it
      Next time, take a 5mg gummy 2 hours before you wanna sleep or rhodiola earlier in the day

  74. 1 year ago
    Anonymous

    Is it normal to be able to do more (and heavier) dips than push-ups
    I never do push-ups but I did them today and I couldn't get a whole lot of them. I similarly have a poverty bench too if that matters

  75. 1 year ago
    Anonymous

    is a pull up bar necessary? i have already bouth two paralell bars, u know the ones that are like an inverded u and I do rows on them
    would my body be aesthetic if i only do pull ups and rows or do i need pull ups and chin ups

    • 1 year ago
      Anonymous

      push ups and rows*

  76. 1 year ago
    Anonymous

    Recently (January) I found a mass gaining routine that seems to have worked for me. That said I've gained more fat than I'm happy with (17%bf) despite not yet reaching my size goals. Is it counterproductive to start a cut now, get back below 10%bf and continue the bulk or should I just push through? I know that some people get stuck in a loop of cutting and bulking without ever making meaningful gains.

    • 1 year ago
      Anonymous

      Am I mistaken in reading that you went from less than 10% BF to 17 in only 2 months?

      • 1 year ago
        Anonymous

        I mispoke. I mean to say this specific program has been going on for 2 months. 10% was where i stopped deliberately losing weight last summer. I've gradually put it back on since then

        • 1 year ago
          Anonymous

          If you've been lean-bulking or whatever for over half a year there's no reason not to switch to a cut, but you may need to adjust your programming to match. Less volume and less days at the gym to make up for the lack of calories.

          • 1 year ago
            Anonymous

            The recommendations I've seen are to do something like upper lower split and prioritize strength to maintain the muscle. That about right?

            • 1 year ago
              Anonymous

              Literally do the same routine you're doing now and lower the volume. If you're doing 4 sets for compounds, do 2-3. If you're going 6 days a week, cut it to 4. Etc etc etc. Only exception is try to keep the weight up and only drop the weight when totally necessary. That's how I've been doing it, at least.

  77. 1 year ago
    Anonymous

    How much should I weigh to hit 225 bench at 6'1? I'm 210 lb and just feel fat. Is it possible to hit that at say 195 before having to bulk back up?

    • 1 year ago
      Anonymous

      weight and height is mostly irrelevant when it comes to strength level. There are fat shits who can bench 4pl8 and skinny twigs that can do 2pl8 with ease. If you feel fat, cut.

      • 1 year ago
        Anonymous

        It's just so hard to tell, I have a fricked up body. Formerly obese with stretch marks and loose skin. It's hard to tell what's gut and what's skin. Friends who bench over 2pl8 and weigh even more than I do look slimmer than me cuz more muscle mass. I just feel/look weak and moronic.

        • 1 year ago
          Anonymous

          Well, you can choose to just look moronic. Don't get discouraged anon, your journey is your own. Comparing it to others is pointless because they don't have your obstacles or perspective. Focus on your own journey and frick anyone who gets in your way.

  78. 1 year ago
    Anonymous

    I can't sleep, should I still do my 5am workout and just double scoop pwo to keep me awake through work then nap in the afternoon?

    • 1 year ago
      Anonymous

      caffeine is not instant rest. Just skip the session if you haven't slept.

      My squat sucks ass and i need a good squat program. I'm not really interested in powerlifting, i just wanna have a better squat. Help

      Been lifting for a year seriously, currently doing 1/2/2/3 (almost never deadlifting, hit a 3 plate because a friend asked me to do them with him). I'm on a Upper/Lower UxLxUxL program and ive no idea if it sucks but i wanna change it. Don't give me PPL cause i can't do 6xweek moron mode programs

      whats your diet like

    • 1 year ago
      Anonymous

      Don't frick up your sleep schedule unless you want to completely rape your routine

  79. 1 year ago
    Anonymous

    My squat sucks ass and i need a good squat program. I'm not really interested in powerlifting, i just wanna have a better squat. Help

    Been lifting for a year seriously, currently doing 1/2/2/3 (almost never deadlifting, hit a 3 plate because a friend asked me to do them with him). I'm on a Upper/Lower UxLxUxL program and ive no idea if it sucks but i wanna change it. Don't give me PPL cause i can't do 6xweek moron mode programs

  80. 1 year ago
    Anonymous

    what combination of foods will give me the worst smelling farts? it's for a competition.
    so far im thinking beans, eggs, and broccoli since they all give me gas

    • 1 year ago
      Anonymous

      I suggest pork rinds (some kind of barbecue flavor). A while back I had maybe a week long period where I was doing OMAD and every day I'd eat a whole bag. Needless to say, my farts were so rancid, people around me were asking if someone shit themselves and they were an incredible nuisance to myself so I put the kibosh on that.

  81. 1 year ago
    Anonymous

    anyone here recommend documentaries?

    here is one

  82. 1 year ago
    Anonymous

    should i go get mental health help if I i got out of a really fricked up relationship that i still have nightmares about after like 8 months

    • 1 year ago
      Anonymous

      Therapy would probably do wonders for you.

      commercial gym vs home gym?
      benn lifting on my home gym for like 3 months and the lack of equipment annoy me but the thought of a crowded gym equally annoys me

      Are the machines worth? hack squat, poles, cables, etc. My home gym is a squat rack with an olympic barbell and a multifunctional

      if you'll use it, I can't see how it wouldn't be worth it.

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

      i bought this and read the ingredient list and there's
      >emulsifier (soi based)
      is it safe to consoom or should i return it?
      i mean i eat some soi once in a while anyway (natto) so just a minor amount should be ok right?

      use half of a cell in your brain to think about this. If syo was really that bad, why wouldn't any government ban it? It's completely harmless, large amount or small. It's estrogenic effects are all hyped up by dumbass conspiracy theorists who are the same people selling brain pills that "make you smarter".

      • 1 year ago
        Anonymous

        >If xyz was really that bad, why wouldn't any government ban it?

        • 1 year ago
          Anonymous

          y'know, I really should've thought about where I was before saying that. Stupid idea on my part.

          Anyways, yes, goy (replace g with a snake letter) is harmless and even if you had a large amount it won't make you a woman or manchild unless you already are one.

      • 1 year ago
        Anonymous

        >wouldn't they ban it

        Foiokn lmaoooooooooooooooooooooio
        High fructose corn syrup is straight poison and alcohol is even worse
        Think before you post please

        • 1 year ago
          Anonymous

          Hfcs is chemically identical to sugar, it’s no worse for you. I.e, you shouldn’t eat it outside of the rare treat

  83. 1 year ago
    Anonymous

    commercial gym vs home gym?
    benn lifting on my home gym for like 3 months and the lack of equipment annoy me but the thought of a crowded gym equally annoys me

    Are the machines worth? hack squat, poles, cables, etc. My home gym is a squat rack with an olympic barbell and a multifunctional

  84. 1 year ago
    Anonymous

    i bought this and read the ingredient list and there's
    >emulsifier (soi based)
    is it safe to consoom or should i return it?
    i mean i eat some soi once in a while anyway (natto) so just a minor amount should be ok right?

  85. 1 year ago
    Anonymous

    What kind of diet do I need to be a good sport... a sportsman?

  86. 1 year ago
    Anonymous

    >be sick as frick since Friday
    >feeling a lot better today
    >decide try some light exercise at home
    >start with push-ups
    >3 (three) fricking push-ups and I am at full out laying on the floor trying catch my breath exhaustion
    What the frick? I'm not 100% but until just now I thought i was 90% of the way there. How long am I supposed to wait?

    • 1 year ago
      Anonymous

      2 weeks will get you back to being able to recover. Then it'll take at least another week to 100% since you have covid

  87. 1 year ago
    Anonymous

    I've been learning to lift at school by taking weightlifting courses. This summer, I will have to take a course that directly interferes with my weightlifting class. I'm bummed about it but thinking I need to learn how to lift on my own anyway.

    I'm a poor student, so I can only afford planet fitness. I only know how to use barbells and kettlebells, my instructors make fun of machines.

    How do I work out at Planet Fitness? I'm weak enough to work with what they've got, but I don't know how to adapt the routines. We usually start with an olympic lift like snatches, then we'll have a bench and squat variation with several accessories, and something core-related.

    This is my chance to incorporate deads and posterior chain workouts. I just don't really know what I'm doing and have never worked out in a commercial gym. What do?

    • 1 year ago
      Anonymous

      Google what muscles are being worked when you do the exercises you do in class, and then look for exercises you can do at PF that work those same muscles. It can take some trial and error to find something that works for you, but just try out some different lifts at the commercial gym and see what works best for you. Compounds are best because they work more muscles. Machines aren't bad to use for accessory work. They just don't train any stabilizer muscles so you aren't as functionally strong, better to use them for targeted isolation.
      Really study form videos online, pretty much every lift has endless YouTube tutorials for how to do it properly. Practice with low weight and film yourself, that way you can look at your own form and adjust.
      Definitely not as easy as with a trainer but you can make it fren

      • 1 year ago
        Anonymous

        thanks anon, I know I can do it and I know it will be hard to start. I just hope not to get weaker because I do intend to go back to class during the fall.

        The only thing you said that I'm not sure that I can do is film myself. I fear that filming myself will give the appearance of attention-seeking behavior. Maybe I've been on here too much, but I don't want to look like I'm trying to look good for my insta or whatever. I don't even have social media. I wish I could be invisible.

        • 1 year ago
          Anonymous

          Don't worry about it too much, at my gym people film themselves doing lifts all the time, for exactly that reason. Nobody bats an eye unless you are doing annoying shit like filming while flexing in the mirror, it's really obvious when somebody is filming for form or vanity filming. A lot of people going to a commercial gym don't have access to a trainer, and everybody understands sometimes you just gotta film a couple reps to see.

  88. 1 year ago
    Anonymous

    Is it OK to have my legs a little bit further apart when I squat? Im new to lifting I try to follow form diagrams and instructions which have legs fairly narrow, like shoulder width. It hurts my hip to do it like that, is it okay to have them a little further apart? it's hard to know what adjustments you can make you your individual body without making the exercise less effective

    • 1 year ago
      Anonymous

      yes that's fine, it's more important that your comfortable. this is true of all exercises, you just don't want to modify a lift so much that it makes it easier or doesn't target the muscles properly. wider squat stance is fine though

      • 1 year ago
        Anonymous

        it's good if you feel like you can't do more at the end of your training
        a few months later maybe do 6 exercises

        easy, thanks anons

  89. 1 year ago
    Anonymous

    Best resource to learn power cleans without a coach?

    • 1 year ago
      Anonymous
    • 1 year ago
      Anonymous

      https://www.youtube.com/watch?v=AjfXHe7ZCDw

      whoops wrong one

      • 1 year ago
        Anonymous

        Thanks anon

  90. 1 year ago
    Anonymous

    Why do I feel like I need to take a shit every time I go hard on my calves? It doesn't really happen when I do any other leg exercises, only calves lmao
    Can feel it in the pits of my stomach, then it goes away a couple minutes while resting.

  91. 1 year ago
    Anonymous

    Hi bros I'm a gym newbie and have been going for around a month or two.

    Is doing 4 exercises per day good enough?

    I am usually doing 30 minute cardio then 4 different strength exercises with the machines available. My days are pull day, push day for upper torso, abs day and legs.

    Is this good?

    • 1 year ago
      Anonymous

      it's good if you feel like you can't do more at the end of your training
      a few months later maybe do 6 exercises

    • 1 year ago
      Anonymous

      You should do the cardio after for sure tho

  92. 1 year ago
    Anonymous

    i can do 10-13 wall handstand push ups at 200 lbs. when should i start transitioning to free standing push ups?

  93. 1 year ago
    Anonymous

    [...]

    >What's your grip like on pulldowns? If you're doing it correctly it just means you aren't gripping evenly
    wide grip, I’m trying to pull evenly, I’m always paying attention to that

  94. 1 year ago
    Anonymous

    I got an ab wheel recently, but when I use it I get a pain in my bottom ribs for some reason. Has anyone else had that? I also have pectus excavatum so maybe that has something to do with it, but I don't want to break a rib somehow when I'm trying to build my abs.

  95. 1 year ago
    Anonymous

    I'm doing this thing where I start on one squat, one situp and pushup per day, then two the next day and so on. I'm a week in and so fra so good but will I frick myself up doing this?

  96. 1 year ago
    Anonymous

    I'm so fricking sick of overcrowded big corpo gyms with their zoomer music blasting and weight machine queues or thots doing moronic hip thrusts or half squats on fricking racks holy shit I want to just buy a fricking bench and do simple dumbbell variations for the rest of my life in my tiny ass single room.
    If the ancient bronze era boomers made it with the fricking barbells and dumbbells without even inventing a fricking bench first I will probably be okay for a few years at least.
    >question
    How can I find a tiny ass foldable bench? Top rated benches on Amazon are regular sized.

    • 1 year ago
      Anonymous

      Just go at 5am like a normal serious lifter

  97. 1 year ago
    Anonymous

    I go untill true failure with dropping the reps in each set when I'm working out for the most exercises. I don't drop the weights.
    How the frick do I know when to stop as a beginner other than those one rep max online calculators?
    Upper body gets DOMs for a day or two but my joints gets turned into dust.
    Lower body though, I can barely even walk or kneel for like 4 days straight.
    It's not a fun experience when you're working retail walking and standing all day while going up and down to pick heavy weights occasionally.
    I would like to train more humanly at least for my chicken legs.
    Do I start taking notes of my sets and reps in my phone each session or something?
    I'm not even doing machines just basic squats or split squats with dumbbells.

    • 1 year ago
      Anonymous

      You need to do LISS cardio and stretch after each lifting session
      Joint paint is muscular tightness
      Soreness is lack of nutrients to that area

  98. 1 year ago
    Anonymous

    I have recently began feeling the tendons in my wrist move over things and "snap" into place. Anyone experienced this before? Not painful but i dont think its normal.
    Inb4 go to a hand physio, in the great USA that will cost me around $240 even with insurance so i come here first

    • 1 year ago
      Anonymous

      Work on keeping your wrist compact in every movement. Your wrist should always be in about the same position relative to your arm. Stop doing pushups if that's when it happens

    • 1 year ago
      Anonymous

      does it feel like a pop the same way you pop your knuckles (if you do that). it might actually just be that. i have a few weird places like myself such as my inner thigh, right at the joint on my right leg only.

      • 1 year ago
        Anonymous

        No, its a more of a tension being released feeling, as if the tendon was caught on something and then got freed

  99. 1 year ago
    Anonymous

    I tried to do a boxing workout on a strength and conditioning day on 3 hours sleep, even with preworkout my strength is just sapped.
    Hopefully I'll be able to pull it off tomorrow, there's so much I want to train but my sleep hygiene or lack of overall stamina at the moment are the either/or that stops me

  100. 1 year ago
    Anonymous

    Is there a name for a feeling of weakness rather than strain/pressure when lifting? Can there be anything done to reduce it or is there a specific cause?
    It tends to happen when I OHP most, could have a few decent reps then a feeling like the blood isent flowing to my arms and my strength goes.
    This probably sounds moronic but I couldnt find much on it

    • 1 year ago
      Anonymous

      Try doing some shoulder impingement screening exercises. Exact same thing happened to me last summer.

  101. 1 year ago
    Anonymous

    Noob here. Is this a good routine? Should I add something? Should I remove something? Should I substitute something? What can I substitute squats with? Are there any muscles missing (I want to work out on every muscle possible, I don't give a frick what people think).

    Day 1
    >Squats
    >Bent barbell rows
    >Barbell bench press
    >Seated dumbbell press
    >Barbell press behind neck
    >Standing dumbbell curl
    >Standing calf raise

    Day 2
    >Bulgarian squat
    >Vertical lift pull-downs to chest
    >Military press
    >Barbell lift to the sides
    >Incline bench press
    >Two arm french press
    >Standing barbell curl
    >Plank

    Day 3
    >Hip thrust
    >Bent dumbbell rows
    >Dumbbell flys
    >Arnold press
    >Bench dips
    >Standing hammer curl
    >Cable crunch/Exercise ball crunch

    Following the advice of a friend I plan to do 4 sets of most of those exerices with the progression of reps 12, 10, 8, 6

  102. 1 year ago
    Anonymous

    i had to pause working out for almost 2 weeks, hit my leg day with diddies and pullups today and couldnt even do assisted pullups due to "new" calusses on my hand, wasnt ever a problem before. how long to unfrick my hand? had to switch bent over rows with lighter weight cuz it was just too much pain

  103. 1 year ago
    Anonymous

    will non long distance cycling and lifting to get better at this give me a huge ass? I keep my rides at about 12 miles and just want to get faster.

  104. 1 year ago
    Anonymous

    >day 1 is hands day
    You guys do remember to do hands day, don'y you?

    • 1 year ago
      Anonymous

      Frog is undeserved, hands and chest day is perfectly correct,

  105. 1 year ago
    Anonymous

    is it sensible to hit the gym mon/wen/fri and doing calisthenics the other days?
    i wanna get bigger but i also wanna be able to do stuff with my body, improve my stamina which is really abysmal
    plus i "hate" going to the gym because of people, so i feel like it'd be easier to do this kind of split routine instead of every day (which would be too taxing/exhausting mentally)

  106. 1 year ago
    Anonymous

    Is it better to skip a workout that will be sub optimal due to lack of sleep and/or partyng too much the night before or go through the motions on the day?

  107. 1 year ago
    Anonymous

    what is the best time to eat a meal before working out? does food still give you a buff let’s say 3 hours after you eat? or am i supposed to have a meal 1 hour before my workout?

  108. 1 year ago
    Anonymous

    I had a diet written by a professional coach and the calorie intake that I should be getting to gain muscle mass (using healthy, mostly protein foods) is overwhelming. I just can't eat that much. It's impossible.
    So I had an idea that I could start by eating shit, mostly fatty or carbo foods that contain lots of calories (pizza, other fast foods, maybe some sweets etc.) so that I get used to taking in lots of calories, and then I could switch to healthy, actually beneficial foods. I know this would result in quickly getting a lot of fat that I would later have to burn, but I can't eat 500 grams of cottage cheese a day.
    Is this a good idea or just plain fricking moronic?

  109. 1 year ago
    Anonymous

    What are the essential lifts for good-looking legs? Are squats that necessary? Or can I 'get away' with leg press, bulgarian split squats, and RDLs?

  110. 1 year ago
    Anonymous

    so ive been really dumbfounded lately, i know, only because a calculator online says so doesnt mean that its true for everybody.
    i currently weigh 88kg at 182cm, been eating 2600 kcal and im gaining ~.25kg a week, which means about a 250-300 kcal surplus. however i work out 4x a week, i ride my bike from and to work 4x a week (15 min for one way, so 30 mins in total), 1x a week a longer ride for 25 min each. My workout are upper lower focussed and last about 2 hours while progressively overloading on my main lifts, going very near failure on isolations so im not just chilling.
    in addition to that, i walk at least 6k steps a day on top of all that.

    tdee calc puts me at 2900 kcal just for MAINTENANCE a day with moderate exercise (3-5x a week) selected, so how the frick am i still gaining this much? i autistically track and weigh all my food, no eating out etc so i exclude this from being the cause.
    i used to be VERY fat and went on a very long, about a year, crash diet pretty much until i started strength training. i know this is some mom science bullshit but is it possible that my metabolism tanked a bit? i wouldve that even if it did, it shouldve recovered by now since i eat at least maintenance since october last year.
    going by mirror is hard since i have so much loose skin but i can feel my shoulder and chest getting a bit broader which is good i guess but the part around my hips feels... fatter despite there not being much more fat (i cant push it in) but my pants are getting a bit tighter.
    am i worrying too much? do i need a reality check of some sort?

    • 1 year ago
      Anonymous

      what im trying to ask is, im trying to slowly gain mass, which is happening, but my lifts only go up really slowly as a beginner and my energy throughout the day is utter dogshit and i feel like shit a lot of time and my food cravings sometimes go through the roof despite eating clean as frick but im already eating more than enough so there must be something else.
      is it possible that im underrecovering? i have a lot of sets, especially for upper body, cramped into my 2 upper days and do some back stuff on the the lower day i do deadlifts but i have major FOMO so i "cant" just cut some exercise from my program. picrel is what im running. homegym gay with limited equipment
      maybe some recommendation on exercise selection/order if thats too much?
      order is Ua La Rest Ub Lb Rest Rest

      • 1 year ago
        Anonymous

        frick me forgot pic

  111. 1 year ago
    Anonymous

    How do i stop waking up in the middle of the night? I dont even have to piss or anything, my eyes just open and i check the clock and it's been 4 hours since i fell asleep. Then i sleep again and i wake up only 2 hours later, then 2 hours again, and now it's actually time to get up

  112. 1 year ago
    Anonymous

    how do I lose muscle?

    • 1 year ago
      Anonymous

      A get like this deserved better.
      >alcohol, and I mean a shit ton of alcohol. I’m not talkin about a couple beers toasting your poster of Arnie, I’m talkin about GOBAD mother fricker, gallon of beer a day plus some scotch

      • 1 year ago
        Anonymous

        I gained 10 pounds and it did not help 🙁

  113. 1 year ago
    Anonymous

    GENTLEMEN

    ADVICE on brain vitamins?

    I have kind of low energy (higher D is working with that)
    But i also have shit short and long term memory, and kind of shit concentration..

  114. 1 year ago
    Anonymous

    should i be eating protein just before bed or does digestion negate recovery a bit during sleep?

    • 1 year ago
      Anonymous

      It doesn't matter for muscle recovery just get your goal protein whenever throughout the day. But I would avoid it simply because it could frick up your sleep.
      I tried to lift before bed and have my postworkout protein shake for a while and it was always a struggle to sleep with all that shit hitting my gut.

  115. 1 year ago
    Anonymous

    I strained my hamstrings 4 days ago. At first I thought it was just your average everyday soreness because I took 2 weeks off lifting to be a sad boy after valentines day. But at this point it's clear that they're not getting better normally.

    What do? I want to lift but I'm doing barbell shit only so I'm left only doing upper body stuff like bench and ohp.
    How get better faster?

    • 1 year ago
      Anonymous

      a hamstring pull can take that leg out of commission for weeks.
      Do not rush it back, you dont want to get into a cycle of reinjuring
      once theyre feeling better start strengthening them though.
      Youll notice that doing a few sets of 10 weightless good mornings in the shower will get them nice and sore.

      bumping this

      GENTLEMEN

      ADVICE on brain vitamins?

      I have kind of low energy (higher D is working with that)
      But i also have shit short and long term memory, and kind of shit concentration..

  116. 1 year ago
    Anonymous

    Thoughts?

  117. 1 year ago
    Anonymous

    Do you need to eat over maintenance everyday, or just on lifting days?

  118. 1 year ago
    Anonymous

    Pullovers with 75lbs db gave me left triceps tendinitis, or something of the sort
    V bar push downs with 150lbs advanced it
    I’m at a point where I can barely do anything with my left hand…
    I dropped 9lbs from db bp and can’t do dips anymore.
    If I do pullovers and pushdowns with lighter weights, I don’t feel my lats engaged and triceps engaged…
    How do I fix this…?

  119. 1 year ago
    Anonymous

    How many number of reps do I need to do if 3-4 isn't enough?

    Do like 10 sets with 1-2 min rests?
    (Hypertrophy but if you knkw good rep ranges for the others I'd like to hear too)

    Newbie using dumbbells and bodyweight btw

  120. 1 year ago
    Anonymous

    what to do when your friend is mad into hookers & blow?
    mandem was missing out on his own birthday party dialing up hoes

  121. 1 year ago
    Anonymous

    Is it feasible to bulk by eating 4 meals a day while going to the gym every week day (moderate intensity).
    Would it also be feasible if I skipped breakfast and started eating at 11:00AM. This would make it so I fast for 14 hours every day.
    Wouldnt that make it so I shave off bits of fat whilst I continually build muscle of am I just moronic

  122. 1 year ago
    Anonymous

    Has whey protein drastically increased in price since the pandemic? What's the cheapest source? I'm thinking bulksupplements.com.

    • 1 year ago
      Anonymous

      >cheapest
      post workout protein exchange in the mens shower

  123. 1 year ago
    Anonymous

    What is the 1/2/3/4 equivalent for machine rows? I feel like its around 270 but then again I have never seen someone rep anything close to that. and on leg press what is the 1/2/3/4 equivalent? I figure for a 45 degree sled with a sled that weighs 100 pounds it would be 6 plates. thoughts?

    • 1 year ago
      Anonymous

      nobody cares about that kinda shit

      • 1 year ago
        Anonymous

        Im not worried about slinging numbers around. I want to have hard endpoints to achieve so i can move over to more cardio and martial arts when i hit the endpoints. Now are these reasonable approximations or not?

    • 1 year ago
      Anonymous

      yeah theres really no standardized metric for strength like that. They aren't technical lifts at all and arent even useful for training functional strength like real barbell lifts are. Not that they are bad exercises, i personally hate barbell lifts and my program is all dumbbell/machine hypertrophic stuff too, but i dont even pay attention to my numbers. just focus on getting big and tearing up your muscle.

  124. 1 year ago
    Anonymous

    Any programs and routines for MMA fighters and combat sports athletes? Stuff to train max explosiveness and grappling strength. I know oly lifts are great but I didn't know if there were any programs or other stuff someone could recommend.

  125. 1 year ago
    Anonymous

    Where can I get cheap bumper plates? Walmart is perpetually out of stock?

    • 1 year ago
      Anonymous

      used,i see bumper sets going for a dollar a pound sometimes

  126. 1 year ago
    Anonymous

    optimally on a 3 day split you are doing full body workouts. on a 4 day something like Upper/Lower would be ideal. 5 and 6 could be PPL or a high frequency Upper/Lower.

  127. 1 year ago
    Anonymous

    My gym has a power rack and there are what looks to be steps at the back that can come down. What are these for? They are too far away to assist in reaching the pull up bars and they're behind where you'd rack the bar. Pic for attention.

    • 1 year ago
      Anonymous

      For spotting an incline bench

  128. 1 year ago
    Anonymous

    Do this instead:
    Day 1 - upper body
    Day 2 - lower body
    Day 3 - rest
    Day 4 - upper body
    Day 5 - rest
    Day 6 - lower body
    Day 7 - rest
    Repeat. Gains aren't necessarily increased unless you're doing more of what your body needs, so you could either be increasing volume as needed with this plan, or, adding too MUCH volume if you train like a moron, so balance is key.
    Aim for about 18-24 total sets for legs and back work per week, aim for about 14-18 sets for chest/shoulders/arms per week and you should be good (remember, this isn't PER WORKOUT, it's per WEEK, so divide numbers above by 2 and put that to each upper/lower day as needed.

  129. 1 year ago
    Anonymous

    Will holding planks to failure actually build musculature? From what I understand, muscle mass comes from the fibres breaking down when pushed to failure and then rebuilding themselves during rest, so holding until failure should be the same biomechanically as doing crunches until failure

    • 1 year ago
      Anonymous

      yes but at some point it becomes incredibly time inefficient to do planks to failure. As you build more endurance, it also becomes a lot mentally hard to actually push yourself to failure as the amount of time spent on the "brink" of failure is larger the longer the total plank is. For progressive overload, its better to just do a more difficult or weighted core exercise like hanging leg raises or weighted crunches.

      • 1 year ago
        Anonymous

        I ask the planks specifically because I do a variant that also works my triceps, chest, wrists, and knuckles all at the same time.
        (Same stance as knuckle pushup, lower until elbows are at 90° bent and chest is engaged)
        Trying to kill as many birds with one stone as possible

  130. 1 year ago
    Anonymous

    How many cans of deenz are you eating per day?

    • 1 year ago
      Anonymous

      the frick are deenz?

      • 1 year ago
        Anonymous

        newbie spotted

  131. 1 year ago
    Anonymous

    At what weight do Romanian Deadlifts get too heavy for the lower back? I’d rather not find out the hard way

    • 1 year ago
      Anonymous

      You think there's a one-size-fits-all answer?

    • 1 year ago
      Anonymous

      32.

  132. 1 year ago
    Anonymous

    anyone do cable fly cluster sets? i use it as a finishing movement to get out of the gym faster.

    • 1 year ago
      Anonymous

      explain cluster setn

      • 1 year ago
        Anonymous

        get within 0-2 reps of failure, rest 10-30 seconds and repeat. i did it 3 times with 30 seconds in between

        • 1 year ago
          Anonymous

          That's just a normal bodybuilding set lmaoooooooo

  133. 1 year ago
    Anonymous

    Its calorie counting and journaling necessary to lose weight?

    im thinking of just not eating shit food, lower the carbs and focus on protein . Can i make it?

    3x lifting and 2x cardio

  134. 1 year ago
    Anonymous

    how do i do push up without smashing my penis between my body and the floor? it makes it very unconfortable and i don;t like it. i am not joking

    • 1 year ago
      Anonymous

      tuck it better, troony

  135. 1 year ago
    Anonymous

    When I do split squats I have pain in my lower abs. What could be causing this? Do I need to brace more?

  136. 1 year ago
    Anonymous

    Anyone here supplement potassium? Trying to find a decent brand. I'm getting awful cramps a few hours after lifting whenever I make a funny move and have a feeling I'm deficient.

    • 1 year ago
      Anonymous

      Get magnesium also

      Not memeing actually asking, I’ve heard multiple people claim that bmi is racist, isn’t it just your weight divided by height? What is the argument for it being racist?

      Black people are fatter because they're dumber so we have to give them another handicap or they'll burn down another town

  137. 1 year ago
    Anonymous

    Not memeing actually asking, I’ve heard multiple people claim that bmi is racist, isn’t it just your weight divided by height? What is the argument for it being racist?

    • 1 year ago
      Anonymous

      It was probably designed for whites and so is less accurate for other races. Other races may healthily carry more less muscle,fat, etc. in fairness it’s already not very accurate for whites.

    • 1 year ago
      Anonymous

      Shaniqua is fat and has a high bmi so it has to be racist because she is healthy

  138. 1 year ago
    Anonymous

    >be on 2000kcal/day deficit (3300 tdee) for about 7 weeks now
    >been doing lots of mostly bodyweight exercises every night (roughly 2 hours a night) for roughly a month now
    >running till failure then walking the rest of 5 miles a day for three weeks now
    >287 to 254 in this time (6'3)
    I think I'm done. Motivation source dried up two weeks ago and I kept going, but I can't do this anymore. I'm not sleeping, I can't shit, everything hurts constantly, I'm always fricking tired and hungry, and most importantly I'm just not enjoying this anymore.

    My question is what the frick do I do now? Goal was 235, and with god as my witness I will hit it, but I can't do what I'm doing now anymore. I'm thinking cut deficit back to 1000 a day and taking about a week off from exercise and see where I'm at, but I have no idea what the frick I'm doing if I'm honest.

    • 1 year ago
      Anonymous

      Yeah you shouldn’t be running every session as a smoke session and cuts shouldn’t last much longer than six weeks.

      Up your feed and put your workouts into maintenance mode.

      Its calorie counting and journaling necessary to lose weight?

      im thinking of just not eating shit food, lower the carbs and focus on protein . Can i make it?

      3x lifting and 2x cardio

      The No-S diet works pretty well for a no thinking start. No snacks, no sweets, no seconds.

  139. 1 year ago
    Anonymous

    I just chugged 6 of these post workout.
    My kidneys hurt now. Will I died?
    1800 calories
    168g sugar
    204g protein

    • 1 year ago
      Anonymous

      No, you will not die. If you are bragging about your obviously stupid choices here, chances are it never happened

    • 1 year ago
      Anonymous

      Your body can't process sugar and protein at the same time without exceptional difficulty
      Also, you can only use 0.8g of protein per pound of LEAN MASS so that's wayuyyy too much protein for a day. Your body also loses protein processing efficiency over like 50g/sitting so what you did was moronic for like 4 or 5 different reasons

  140. 1 year ago
    Anonymous

    How much of a handicap should you put on your hex bar deadlift to compare it to straight bar? I'm scared of el snapo, so I don't do straight bar but I'm pretty sure hex is easier

  141. 1 year ago
    Anonymous

    What nutrition information should I use for raw chicken breast? It seems like everything has different info. I thought I had a good one, then I put it in chronometer and it comes up totally different from the one I had. I just want to eat a plate of chicken breast every day this month. I want ~175g protein.

    • 1 year ago
      Anonymous

      I think I'm just going to cook like 10lbs of chicken and weigh it after the fact. Should have started that way in the beginning.

  142. 1 year ago
    Anonymous

    I am a lazy homosexual and want a fatter ass

    Will climbing a bunch of stair machines over time accomplish this

  143. 1 year ago
    Anonymous

    About to start a PHUL split. Should I be doing 3x8 or 4x8 for hypertrophy sets?

  144. 1 year ago
    Anonymous

    myprotein is now (has been for a while) expensive as shit; what are some other good options to buy from Europe?
    Right now I'm buying about 4kg for about 75€, is there anything better out there?

    • 1 year ago
      Anonymous

      There is (8€/kg)
      Find it yourself, not posting or it'll drive the price up

    • 1 year ago
      Anonymous

      Meat

      I am a lazy homosexual and want a fatter ass

      Will climbing a bunch of stair machines over time accomplish this

      Depends
      Weighted hip thrusts are what you want

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

      What nutrition information should I use for raw chicken breast? It seems like everything has different info. I thought I had a good one, then I put it in chronometer and it comes up totally different from the one I had. I just want to eat a plate of chicken breast every day this month. I want ~175g protein.

      I always estimate 1lb of meat = 100g protein
      Your body can only process 0.8g/lb of LEAN MASS (and that number is high) so unless you'd be 220@0% bf, you're eating too much protein at 175g/day

      • 1 year ago
        Anonymous

        To be fair, too much protein is only really a problem it you notice a lot of farting or you have a history or kidney stones im your family. Otherwise, eat as much protein as you want, your body just coverts it into very expensive carbs.

  145. 1 year ago
    Anonymous

    You CAN c&j 400 pounds, right Anon?

    • 1 year ago
      Anonymous

      There are probably a good 2000 people on earth who can C&J 400lbs and the majority of them live in shitholes.

      • 1 year ago
        Anonymous

        'grats, you just gave her the ick

  146. 1 year ago
    Anonymous

    should I switch from full body (3days) to half body (4 days)? Kind of related to OPs question. Think Full body split limits volume

    • 1 year ago
      Anonymous

      Depends. You can definitely spread out the volume better on a 4 day plan but if 3 day is working why change it? I'd only switch if you weren't making progress or if you are getting your dick pushed in the dirt

  147. 1 year ago
    Anonymous

    What should me code be bros?

    • 1 year ago
      Anonymous

      1235, nobody's ever gonna figure it out

  148. 1 year ago
    Anonymous

    >show my program to a guy that's supposed to know something about fitness
    >says it is shit
    >"corrects" it
    >work out by the new program
    >repeat x1000
    You know what? I'm going to do whatever I feel like doing and whatever I like doing, frick le fitness science and frick "people" that do this to me including you, because I have a suspicion that you are just powerhungry psychotics that like feeling "right" and making people do what you want.

    • 1 year ago
      Anonymous

      Can you post your program?

      • 1 year ago
        Anonymous

        Don't bother with expressing your opinion, it will be disregarded whatsoever.

        Day A
        5x5 bench press
        4x10 dumbbell fly
        4x10 Block pull down
        4x10 Close Grip bench Press
        4x10 situps

        Day B
        4x10 abs Hyperextension
        5x5 deadlift
        4x10 Bent Over Row
        4x10 behind the neck pulldown
        4x10 barbell curls for biceps

        Day C
        5x5 smith machine
        4x10 calves
        4x10 standing press
        4x10 Head Press
        4x10 situps

    • 1 year ago
      Anonymous

      This is the ultimate fitness redpill. Do whatever the frick you want. Sure you still have to push yourself, but the homosexuals getting hung up and certain volumes, progression schemes, intricate protein timings and other shit that supposedly has been proven to improve shit are lost in the weeds. Just going hard in the first place is 80%. The rest is fluff with marginal improvement.

  149. 1 year ago
    Anonymous

    >shoulder hurts
    >go lifting anyways
    >first set of weighted chinups
    >shoulder no longer hurts
    how?

  150. 1 year ago
    Anonymous

    Is it okay to arch your back like this?

    • 1 year ago
      Anonymous

      Yeah, it's fine.

      • 1 year ago
        Anonymous

        And is it okay to put your legs like this? I noticed it helps me keep my back straight

        • 1 year ago
          Anonymous

          Also fine, but that's basically a different exercise from regular bench.

          • 1 year ago
            Anonymous

            Okay, thanks.

        • 1 year ago
          Anonymous

          No reason to not arch. It's safer for your shoulders to match your back

          I'm finally going to buy a real power rack. I'm in the US. I find Bells of Steel to be the best quality to price ratio, but anyone have any other recs? This is the kind of thing I want to only buy once.

          The brand that competes with rogue uhhh Rep I think
          I've used one and they're great

          Don't bother with expressing your opinion, it will be disregarded whatsoever.

          Day A
          5x5 bench press
          4x10 dumbbell fly
          4x10 Block pull down
          4x10 Close Grip bench Press
          4x10 situps

          Day B
          4x10 abs Hyperextension
          5x5 deadlift
          4x10 Bent Over Row
          4x10 behind the neck pulldown
          4x10 barbell curls for biceps

          Day C
          5x5 smith machine
          4x10 calves
          4x10 standing press
          4x10 Head Press
          4x10 situps

          When do you squat? I think you forgot to write it in

          >shoulder hurts
          >go lifting anyways
          >first set of weighted chinups
          >shoulder no longer hurts
          how?

          Knots get worked out

          There are probably a good 2000 people on earth who can C&J 400lbs and the majority of them live in shitholes.

          2000 is high, maybe 600

          • 1 year ago
            Anonymous

            >When do you squat? I think you forgot to write it in
            Smith machine.

          • 1 year ago
            Anonymous

            >The brand that competes with rogue uhhh Rep I think
            >I've used one and they're great
            Oh yes, repfitness. I totally forgot about them, thanks.

  151. 1 year ago
    Anonymous

    I'm finally going to buy a real power rack. I'm in the US. I find Bells of Steel to be the best quality to price ratio, but anyone have any other recs? This is the kind of thing I want to only buy once.

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