QTDDTOT

>Questions That Don't Deserve Their Own Thread

>Keep it fitness related
>leave relationship/social shit out of here
>Steroids/Sarms/PED talk goes to /fraud/
>none of us our doctors so don't ask for medical advice

Ape Out, Gorilla Mindset Shirt $21.68

Rise, Grind, Banana Find Shirt $21.68

Ape Out, Gorilla Mindset Shirt $21.68

  1. 12 months ago
    Anonymous

    reposting because I didnt get a good answer and got a bit scared:

    I tried to do bench press after heavy deadlifts and pull ups. I was feeling great, but suddenly with higher weight on bench press I started to feel jolts going through my palms, followed by a tingling sensation and a numbness. Im definitely certain that I had enough in me to do few more repetition, however I got scared that Im gonna drop it on me. I was losing sensation in my hands. After doing a proper rest I could continue my workout no problem (no BP tho). What could that be? Just going too hard?

    • 12 months ago
      Anonymous

      in the future I wouldn't plan on any heavy compounds after intensive deadlifts, might just be too much on your CNS. As long as you're fine just don't do it again.

      Should I shave my happy trail if going on a family beach vacation? Or just if going to the beach in general? Nobody wants to see that right? Or do I just kinda thin it out a little?

      Only if it's obscene. Otherwise it's a normal thing to have.

    • 12 months ago
      Anonymous

      I would assume that's just paresthesia. I've had it before and it never caused any issues, and I don't get it anymore. But just in case, do a bit of researching to find out what paresthesia is.

    • 12 months ago
      Anonymous

      You were right to stop. I'm not a doctor and I don't know what caused the twinge BUT I've had similar and I would guess you were fatigued after deadlifts and were using dogshit form on bench, possibly over extending at the wrist. Whether its bench or OHP, avoid levering your hands, keep the load on the heel of your palm and above the forearm. You can coast along with poor form for so long, then one day out of nowhere, *twang!* and you feel an electric bolt zap your arm, and from that point on your wrist is too sore to do pushups or hold a bar. Don't injure your joints, that shit's no joke and full recovery takes months.

  2. 12 months ago
    Anonymous

    Should I shave my happy trail if going on a family beach vacation? Or just if going to the beach in general? Nobody wants to see that right? Or do I just kinda thin it out a little?

  3. 12 months ago
    Anonymous

    >be 6’2”
    >198 lbs
    >have 29” waist
    Are these normal proportions?

    • 12 months ago
      Anonymous

      Sounds fine, guessing you're top heavy with a slim waist, that's better than vice versa

  4. 12 months ago
    Anonymous

    Got a question, i started to incorporate weights to my routine since i was mostly training by doing calisthenics/bodyweight stuff, began deadlifting with an empty barbell to make sure my form was right to prevent any type of injury, recently i bought 2 45lbs/20kg plates, after adding them its still easy but i feel some discomfort in my knees, should i keep going or should i stop, what would be the approach in this case?

    • 12 months ago
      Anonymous

      Strengthen your quads. Do sissy squats, lunges, bulgarian split squats, etc.

      I had the same problem, but I wasn't warming my quads and hamstrings up.
      Now that I do that I have no issue.
      Remember the more muscle you have around your knee the more protected it is.

      >be 6’2”
      >198 lbs
      >have 29” waist
      Are these normal proportions?

      Seems abnormal to me, but I have a stockier build. You have "chad" bone structure.

      • 12 months ago
        Anonymous

        >Strengthen your quads. Do sissy squats, lunges, bulgarian split squats, etc.
        I can do one leg squats like its nothing, in fact my knee doesn't hurt when i do those, im still taking it easy and doing deadlift with very little weight but theres still discomfort in my knee, maybe i should be warming up better idk

        It's unusual to have knee pain with a 1 plate deadlift. What's your fitness and flexibility like aside from this?

        Fitness? I guess alright, i dont do much cardio but never had knee pain while jogging, i can do one arm pullups and stuff, im very flexible but not that mobile, maybe too flexible, never trained my flexibility though, just how i am

    • 12 months ago
      Anonymous

      It's unusual to have knee pain with a 1 plate deadlift. What's your fitness and flexibility like aside from this?

  5. 12 months ago
    Anonymous

    Is there a downside to popcorn? It's basically no calories for an insanely filling snack that easily replaces and is superior in every way to junk like potato chips.

    • 12 months ago
      Anonymous

      It’s basically just fiber and salt. There are better things to eat. Alternatively snacking is for fat homosexuals and children.

    • 12 months ago
      Anonymous

      its actually calorie dense, and I can eat it by the handful. Its one of the better snacks, but still, its a snack

    • 12 months ago
      Anonymous

      >insanely filling
      lol

      https://i.imgur.com/JwMFz8A.jpg

      tried making my own thread but it got jannied..

      im 18 year old girltwink trying to put on a little bit of muscle/fat, just enough to get me from ~16bmi to ~18.5-19bmi. how should i go about doing that???? + what is the ideal femboy body type, like what should i be aiming for

      >girltwink
      what the frick does this even MEAN

      >trying to get back in shape
      >can't do a lot of exercises because health issues, have come to accept it
      >walking for a few miles
      >back hurts
      wut. is that normal? I understand legs or feet but back?

      Your back is pretty involved in walking/running movements. I got sick one time which made my back hurt. You would not believe the torture that walking from one place to another entailed.
      Your back is probably just really weak though. Do hyperextensions.

      • 12 months ago
        Anonymous

        like a girl whos a twink but a girl(male(twink(male*~~

        anyways i cant afford a nutritionist i just need to know what food & exercise will help me put on a little bit of fat and muscle so i dont feel like im gonna blow over in the wind anymore.

        • 12 months ago
          Anonymous

          Where do you want the muscle?
          I have a feeling you don't want to become a... hon? I don't fricking know, go ask /tttt/.

          but eat more what… what do i eat.. all the food im used to eating is from when i was actively anorexic so its like rice cakes and egg whites and almonds but it doesnt seem like i should just eat more of that

          like red meat? is that good? burgers and stuff?

          Those are good foods to make a base, but instead of egg whites the whole egg (with butter), trail mix (lots of seeds and some extra candy shit), cheese (god tier bulking food, put on everything).
          Yes, eat a lot of meat too. If you can afford to, eat some salmon. Otherwise blast 90/10 or 95/5 ground beef everywhere and eat a pound at a time.

          • 12 months ago
            Anonymous

            this is good advice thank u :*~~ like actually

            Any caloric surplus will gain you body fat, if done while stressing muscles it will be muscle as well.
            Don't know why a girl would want a femboy body though, as that's impossible.

            u think i look like a girl ? :0
            also i just checked the stickied thread at the top of the board i feel so stupid im gonna try to stay in the 500 excess cals range until im at a healthy weight

            thank u fit

            u are all so nice i wws scared u were gonna be mean

            • 12 months ago
              Anonymous

              >u think i look like a girl ? :0
              no i actually only read the reply of girltwink and didn't check further in the thread to see the image. regardless of what you are, for the sake of your own mental health cease identifying with such toxic words.

        • 12 months ago
          Anonymous

          Any caloric surplus will gain you body fat, if done while stressing muscles it will be muscle as well.
          Don't know why a girl would want a femboy body though, as that's impossible.

      • 12 months ago
        Anonymous

        makes sense, though I've never heard of hyperextensions before. do you mean this sort of a thing?

        • 12 months ago
          Anonymous

          Yep. They're good to get the lower back up to snuff. Do high rep sets (15-20), up the weight a bit when you hit the range for all sets.
          If in a few months you feel strong enough, consider adding deadlifts into your routine. Nothing strengthens your torso like them.

          this is good advice thank u :*~~ like actually
          [...]
          u think i look like a girl ? :0
          also i just checked the stickied thread at the top of the board i feel so stupid im gonna try to stay in the 500 excess cals range until im at a healthy weight

          thank u fit

          u are all so nice i wws scared u were gonna be mean

          Don't go too much above 500 cal because you'll just get dumpy in the bad way.
          >u are all so nice i wws scared u were gonna be mean
          It was a ruse. Post feet NOW.

          • 12 months ago
            Anonymous

            thanks anon

    • 12 months ago
      Anonymous

      It's fricking fine. Rice cakes are also a good alternative, plus they're less fiddly and easier to track calories if that's your thing. In an ideal world you wouldn't be snacking at all but sure, popcorn is a sensible choice, along with celery sticks, jello cubes, stuff like that

  6. 12 months ago
    Anonymous

    Good website to order peptides? And bacteriostatic water?

    • 12 months ago
      Anonymous

      https://www.peptidesciences.com/
      I bought from here and as far as I know it was legit and other said it was too. You can never know I guess unless you have fancy equipment. The water you can just get from amazon.

      • 12 months ago
        Anonymous

        Thank you!

  7. 12 months ago
    Anonymous

    i havent fapped since i was 13, im 29. khhv, obviously
    was obese as a kid until two years ago, did this tank my hormonal and test production? i dont feel the desire to jerk off ever, dont care about relationship. im not gay, i like looking at women.
    am i asexual? ive heard that not jerking off at all can lower your test so im wondering, should i try and jerk off sometime to some porn?
    i dont care about sex or reproducing, just want to testmaxx

    • 12 months ago
      Anonymous

      dont go down that path of porn. its a harmful addiction. fap to some swimsuit pics just dont start looking at hardcore porn.

    • 12 months ago
      Anonymous

      Stay away from porn if you can help it.
      There have been numerous studies that porn is bad from you. Use imagination only if you want to jerk off, trust me.

    • 12 months ago
      Anonymous

      If what you say is true and you honestly don't care about sex or libido, then just get a blood panel done and check your free test is in the correct range, if it is, no problem.

      Most 29 year old virgins typically do want sex though, are you sure that's not on your radar at all? Even if you have no interest in hooking up with bawds, sex is a given in a romantic relationship, even if you wait until marriage to have sex.

      • 12 months ago
        Anonymous

        >are you sure that's not on your radar at all?
        yes, ive made my peace with it since i was 18 or 19. im also socially... awkward and all my loose skin doesnt make it any better. just thinking about being in that kind of situation makes me insanely anxious
        ive also got a ton of other issues (work and mental health as if that wasnt obvious kek) that i need to get somewhat of a hold of and sex and having a relationship isnt one of them

        • 12 months ago
          Anonymous

          If what you say is true and you honestly don't care about sex or libido, then just get a blood panel done and check your free test is in the correct range, if it is, no problem.

          Most 29 year old virgins typically do want sex though, are you sure that's not on your radar at all? Even if you have no interest in hooking up with bawds, sex is a given in a romantic relationship, even if you wait until marriage to have sex.

          also regarding the blood work, id need to get an appointment with an urologist for this if i dont want to pay out of my ass for this and im a poorgay, dont know how to approach my doctor for this i cant lie even though thats something that has always been on my mind

        • 12 months ago
          Anonymous

          [...]
          also regarding the blood work, id need to get an appointment with an urologist for this if i dont want to pay out of my ass for this and im a poorgay, dont know how to approach my doctor for this i cant lie even though thats something that has always been on my mind

          With respect you're dodging the question. Making peace with being a virgin - cool. Self image issues - understandable. More pressing and immediate issues to address than sex - yep, in fact I agree, get the basics in place first.

          Now imagine you've done the work, got the therapy you need, worked out like a boss, its early summer 2026 and you like what you see in the mirror. Is sex something you'd like to have? It's OK to have medium term goals, anon.

          Regarding bloods: if you're in the UK or somewhere with nationalised health care, get an andrology/urology referral from your doctor. Make sure to emphasise how you feel depressed, lethargic, prone to over eating, low libido, blah blah blah, and you'd like to get your health back on track and it's REALLY important to your physical and mental wellbeing. Get a little violin out, try to cry a bit, you get the idea.

          If the doctor tells you to go kick rocks (or you live in a third world country) go private. Literally Google "testosterone blood test [your country]", you should find a basic package for $100 or so.

  8. 12 months ago
    Anonymous

    What's the best way to deal with bacne?

    • 12 months ago
      Anonymous

      Go natty.
      Get a gf who will pop it for you on the daily.
      See a dermatologist.
      One or more of the above.

    • 12 months ago
      Anonymous

      Get a salicylic acid cleanser. Change your bed sheets often. You should be doing it at least once a week minimum but change it every day if you have to. Bacne is most likely caused by sweat so shower and be shirtless whenever you can, or change your top often. If you have long hair put it up when you condition it, don't let it soak on your back. Make sure you are rinsing off your shampoo/conditioner/hair mask etc off your back as well, put your hair forward when you're washing it off.

  9. 12 months ago
    Anonymous

    What will 100 push ups every day accomplish in a month?

    • 12 months ago
      Anonymous

      3000 pushups.

  10. 12 months ago
    Anonymous

    I was doing my last set of squats and my knee popped really loud, know every time i bend or extend it it sounds like snap crackle and pop.

    Do I need to worry? It doesnt hurt but also It hasnt stopped making the noise. Do I just have to live with this now?

    • 12 months ago
      Anonymous

      As long as it doesn't hurt you're fine, but it sounds like you need to stretch more. see pic related, foam rolling is also encouraged

      What will 100 push ups every day accomplish in a month?

      Probably some muscle development and joint damage

      What's the best way to deal with bacne?

      up the tren

      • 12 months ago
        Anonymous

        >don't do them before workouts
        why?

        • 12 months ago
          Anonymous

          Stretching relaxes and softens your muscles, something that is actually a negative for lifting. During lifting your want your muscles tight and pumped to help you with form and balance. Soft/relaxed muscles make it easier to break form or occur an injury

        • 12 months ago
          Anonymous

          A maximal stretch can actually make that group of muscles a) over mobile and b) fatigued, which ups your chances of injury.

          The only warm up stretches required for weight lifting is to do sufficient warm up sets where you go through the full range of motion with no, or very light, weight on the bar.

          Deep, static stretches for the purpose of increasing your ROM go at the end of a workout, always

    • 12 months ago
      Anonymous

      It means your knees aren't tracking over your feet properly

      >be 6’2”
      >198 lbs
      >have 29” waist
      Are these normal proportions?

      If you have any mass at all, that's reasonable with narrow hips
      I'm 6'4 and had a 33" waist at my smallest with medium hips

    • 12 months ago
      Anonymous

      Like the other guy said, don't let your knees collapse in at the bottom of the squat.

  11. 12 months ago
    Anonymous

    Quick bf % estimate pls?

    Yes, I know I look like shit

    • 12 months ago
      Anonymous

      28-33%, rough guess.

      • 12 months ago
        Anonymous

        Bit too rough.

        • 12 months ago
          Anonymous

          he's a minimum of 28%, dude's entire front area is a gut

          • 12 months ago
            Anonymous

            Idk if this is trolling, but I'm definitely not at 28% bf. I weigh 207lbs/94kg at 6'4"/193cm.
            According to bf calipers I'm at 11% bf which is bs of course.
            According to this site I'm at 18.1% bf
            http://www.strongur.io/body_fat_calculator/

            And with the right pose and heavily increasing contrast, I can even slightly see my abs lol

            So how could that be 28% bf?

            • 12 months ago
              Anonymous

              I would guess 22-25%

              Eat more, lift heavier at volume more often

            • 12 months ago
              Anonymous

              How the hell are you that doughy at only 207 lbs and that height? Like dude you have moobs. Your entire front area is sagging. There is next to no muscle. 30+ is too harsh, but you hit at-least the 25% on any visual comparison chart I can find. 24% at the absolute minimum.

            • 12 months ago
              Anonymous

              Listen buddy, I'm 6'3" and I'm only 170, and I'm at 21% BF.
              You weigh a lot more than me, 28 is entirely reasonable. You probably live in america where everyone else is so obese you're in denial.

            • 12 months ago
              Anonymous

              >According to this site I'm at 18.1% bf
              >http://www.strongur.io/body_fat_calculator/

              oh, the site that estimates your bodyfat based only on your lifts, height, weight, and age? Yeah, I'm sure that's more accurate than just, y'know, looking at yourself in the mirror and seeing that you don't match any example of a person at 18% bodyfat.

          • 12 months ago
            Anonymous

            I would guess 22-25%

            Eat more, lift heavier at volume more often

            https://i.imgur.com/K2f3z8M.jpg

            How the hell are you that doughy at only 207 lbs and that height? Like dude you have moobs. Your entire front area is sagging. There is next to no muscle. 30+ is too harsh, but you hit at-least the 25% on any visual comparison chart I can find. 24% at the absolute minimum.

            Listen buddy, I'm 6'3" and I'm only 170, and I'm at 21% BF.
            You weigh a lot more than me, 28 is entirely reasonable. You probably live in america where everyone else is so obese you're in denial.

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

            >According to this site I'm at 18.1% bf
            >http://www.strongur.io/body_fat_calculator/

            oh, the site that estimates your bodyfat based only on your lifts, height, weight, and age? Yeah, I'm sure that's more accurate than just, y'know, looking at yourself in the mirror and seeing that you don't match any example of a person at 18% bodyfat.

            I'm not in denial, it just doesn't sound right to me.
            If I flex I can see my abs (pic related, don't make fun of the gyno), according to Google your abs become visible at 17% bf.

            • 12 months ago
              Anonymous
            • 12 months ago
              Anonymous

              You see love handles visible on your sides while flexing / not bending over.
              That looks more like rolls of fat than abs anon. I don't want to say definitively because it's possible you just bulked the frick out of abs and in doing so bulked a lot of body fat on top of them, idk, but yeah.
              I'm not making fun of you either, you need to cut. Go check out the /fast/ threads.

              • 12 months ago
                Anonymous

                It's definitely my abs, I've felt up the area and taken pictures from different angles.
                I AM cutting, not sure what my goal weight should be though; hence the question.

    • 12 months ago
      Anonymous

      25%

      Good frame though, you'll look aesthetic when you lose the chub

  12. 12 months ago
    Anonymous

    tried making my own thread but it got jannied..

    im 18 year old girltwink trying to put on a little bit of muscle/fat, just enough to get me from ~16bmi to ~18.5-19bmi. how should i go about doing that???? + what is the ideal femboy body type, like what should i be aiming for

    • 12 months ago
      Anonymous

      Just post panty bulge pics and eat more

      • 12 months ago
        Anonymous

        but eat more what… what do i eat.. all the food im used to eating is from when i was actively anorexic so its like rice cakes and egg whites and almonds but it doesnt seem like i should just eat more of that

        like red meat? is that good? burgers and stuff?

        • 12 months ago
          Anonymous

          Were your parents completely absent during your childhood? Have you never eaten a proper home cooked meal? You need some complex carbs, veggies and meat of any sort.

        • 12 months ago
          Anonymous

          Rice cakes and stuff like that are low in calories so you would need to eat a lot of them.
          Find a calorie calculator, input your sex, height, and weight, and figure out how many you should be eating to maintain your current weight. Then eat more to gain weight.
          It can be any combination of protein, carbs, or fat to simply gain body fat, you could eat 100 twinkies if you wanted to, though that wouldn't be good for overall health.
          Just think of "fat people" food. It's not salads and rice cakes, it's pizza, hamburgers, cheesecake, etc. High in calories.

        • 12 months ago
          Anonymous

          Eat nuts, meat, bread and drink a little alcohol regularly to lower your test

  13. 12 months ago
    Anonymous

    >trying to get back in shape
    >can't do a lot of exercises because health issues, have come to accept it
    >walking for a few miles
    >back hurts
    wut. is that normal? I understand legs or feet but back?

  14. 12 months ago
    Anonymous

    Thoughts on chest expanders? Also how much can i stretch the metal springs before i inevitably snap it and frick myself?

  15. 12 months ago
    Anonymous

    Is it common to get annoyed at things more easily when you first start getting into lifting?
    Small things piss me off so much more easily now

  16. 12 months ago
    Anonymous

    Is taking protein supplements bad for losing weight, since protein has a lot of calories?

    • 12 months ago
      Anonymous

      weight loss could be considered in terms of "simple" and "advanced" levels.
      simple: low calories == weight loss. if they put you over they're bad, otherwise it's fine.
      advanced: look into fasting glycogen levels, reduce sugar from diet, reduce vegetable oils (PUFA), sleep and stress responses of body upon fat loss, etc.

      Is it common to get annoyed at things more easily when you first start getting into lifting?
      Small things piss me off so much more easily now

      I'm not sure about "common" but happened to me too, I wouldn't worry about it unless it becomes something you can't control.

      Eat nuts, meat, bread and drink a little alcohol regularly to lower your test

      Lowering test intentionally should not be done due to the link of test and depression in men.
      anything suggesting or promoting twink or femboy nonsense should be ignored or discouraged.

    • 12 months ago
      Anonymous

      >protein has a lot of calories?
      no lol it doesn't
      fat is the most calorically dense macronutrient and it's very easy to consume from most protein sources, so protein supplements are very nice to have in a cut
      I don't buy whey in a bulk, but in a cut it might as well be a primary food item

  17. 12 months ago
    Anonymous

    Typically, how much do the plates on a cable machine weigh?

    • 12 months ago
      Anonymous

      They should have the weight printed on them
      If not wtf is going on in there

      • 12 months ago
        Anonymous

        They are just numbered. So like 1-20, but it's definitely not a kg or pound each.

    • 12 months ago
      Anonymous

      I think they are like 5lbs each maybe.

  18. 12 months ago
    Anonymous

    Is driving/push through the tops of my feet bad a for a hack squat? I can feel better quad activation than driving through my heel.

  19. 12 months ago
    Anonymous

    I feel like I’m hitting my lower abs pretty well with crunches and hanging leg raises. How can I better target my upper abs?

    • 12 months ago
      Anonymous

      Personally I only feel the upper abs getting worked when I do crunches. Are you pivoting at the hip and lifting your whole back off the floor, like a sit up? If so focus on keeping your lower back on the floor and only raise up your shoulders and shoulder blades.

  20. 12 months ago
    Anonymous

    im doing madcow program, im struggling on bench compared to my other lifts, do i add accessories every time i bench? if so, how many?
    5'8" 150lbs
    Bench-200x5

    • 12 months ago
      Anonymous

      help

  21. 12 months ago
    Anonymous

    How important is it to stretch before working out? Any good stretches you guys recommend?

  22. 12 months ago
    Anonymous

    How do you guys know if you are using enough weight? Sometimes my muscles tremble a lot and I usually stop when that happens. But other times it doesn’t happen but it still hurts a shit ton so I stop

    • 12 months ago
      Anonymous

      >How do you guys know if you are using enough weight?
      If I physically can't get the weight up no matter how hard I struggle, then I'm close but not done yet. I do a few intensity boosting techniques so my muscles are absolutely annihilated.
      It shouldn't hurt but if it just feels like your muscle is about to explode then you have the famed Pump. Learn to enjoy the feeling.

      • 12 months ago
        Anonymous

        When you actually lock like that how do you settle safely without fricking everything? I’m afraid of losing control and breaking something because I can’t let it down in s controlled way. I am a noob though obviously and am probably thinking too much. I just don’t want to ego lift like a moron and break something.

        • 12 months ago
          Anonymous

          As a novice if you watch GVS, natural hypertrophy and bald omni-man should be pretty good to instanly shoot you to the advanced state in 2-3 years.

        • 12 months ago
          Anonymous

          >When you actually lock like that how do you settle safely without fricking everything?
          That's something you learn with time and experience. Bailing the lift, knowing your body and its limits, etc.
          It also depends on the lift. You shouldn't do it on squats or deadlifts, for example. I pushed it too hard on those lifts and ended up snapping my back. Injuries have specific telegraphing and you need to start recognizing them so you take a step back. Most of the time you won't break anything with a single frick-up unless you're doing something spectacularly braindead.

          • 12 months ago
            Anonymous

            >back injury
            Christ man that fricking sucks I’ve sprained my back before I can only imagine what that’s like.

            https://www.youtube.com/watch?v=1DNFfMooR8c
            As a novice if you watch GVS, natural hypertrophy and bald omni-man should be pretty good to instanly shoot you to the advanced state in 2-3 years.

            I’ll check him out thanks. My gym mostly has machines so I don’t really do free weights(idk if that’s right term) unless it’s dumbbell chestpress

          • 12 months ago
            Anonymous

            I pulled my shoulder blade about a week ago. Unsure as to what to do as it feels generally uncomfortable, I know I could easily push through it, but don't really care to risk it. Didn't even pull it liftin but actually in my sleep lmao.

  23. 12 months ago
    Anonymous

    I've been stuck on OHP for 2-3weeks now and cannot seem to progress, should I make one of the days lower weight + higher intensity? (I do pushups+pullups/chinups every day) and forearms + core + calves every training day
    >D1
    DB OHP 4x8-12
    rows machine 3x8-12
    curls + french press + facepulls giant set 4x8-12 + 4x8-12 + 3x20

    >D2
    DL 4x6-10
    Hack squat 4x12-25
    Hipthrust + pullover superset 3x8-12 + 3x20
    >D3
    >D4
    same as day 1, but db rows instead of machine 4 sets
    >D5
    squat 4x6-10
    RDL + shrugs with same barbell 4x12-15 + 4xAMRAP
    hipthrust + pullover same as D2
    >D6
    BB rows 3x6-10
    cable curls + tricep ext. + lat raises + shrugs giantset 3x12-15 + 3x12-15 + 3x20 + 3x20
    >D7

  24. 12 months ago
    Anonymous

    how do abs recover? I train thrice a week do people do them every workout?

    • 12 months ago
      Anonymous

      Small muscle groups recover faster. You can also find a balance between every day volume and frequency. Personally I don't train them too hard the day before my deadlifts and squats, so bracing doesn't become the weakest link.

    • 12 months ago
      Anonymous

      They recover quickly, you can train them every day.

  25. 12 months ago
    Anonymous

    I'm trying to improve my dysgenic twink body but my rotator cuffs are perpetually sore. This was before I started working out and was one of the reasons I started. Any ideas?

    • 12 months ago
      Anonymous

      try this stuff, It helped with the shoulder pain id get from doing ohp

      %E2%84%A2

      %E2%84%A2

  26. 12 months ago
    Anonymous

    Are these neck exercises a meme or really worth doing?

    • 12 months ago
      Anonymous

      100% worth doing
      I do these. The chin tuck isn't really necessary but you can/should do it anyways.

      I some how fricked up my spine while doing hack squats. Any tips on curing it? I slept last night in fetal position because I've heard that helps but what else? Should i be active on just lamp it off?

      Don't push it TOO hard but you can't let it atrophy either. Find exercises that don't hurt but do work the spine at least a little bit.
      For me it was the barbell OHP (for some reason). No squats/deadlifts until it's gone. Took me 5-6 weeks to get through it.

      I have to my disposal:

      Leg press
      Leg extension
      Leg curl
      Dumbbells

      Can I develop nice looking legs? So with no squat rack, no hack squat machine

      Yes. Consider doing glute work too. If your dumbbells become too light do unilateral.

      https://i.imgur.com/nqt3YVu.jpg

      Is my 1kcal oats breakfast a good pre-workout meal?

      Sure.

  27. 12 months ago
    Anonymous

    What is the safest and best PED? I'm tired of losing, I want to get the body I want within the year, not in five years. I might die in five years.

    • 12 months ago
      Anonymous

      Don't seek nor take magic pills, especially for something that is superficial. You must have hope and never give up.

      • 12 months ago
        Anonymous

        If the guy is actually gonna die in 5 years you should probably hook him up with the drugs but that’s just me

        • 12 months ago
          Anonymous

          Prescribed by a doctor for extending his life, not by a random on IST telling him to take tren just so he can look better.

  28. 12 months ago
    Anonymous

    What size of dermaroller needles should I get if I want to use it on my flabby belly?

  29. 12 months ago
    Anonymous

    Can nervous system be made stronger? I started getting physical symptoms when life hits me hard.
    >fail the DMV exam for the 3rd time
    >spend the evening with 102 F body temperature
    >no cough, no nothing, just hyperthermia
    >wake up in normal condition
    inb4 homie ur literally moronic how one fails driving exam omgomgomg
    In my 3rd world country even if you do everything perfectly they will make up reasons why you failed so either you just pay for it or it's bruteforce.

    • 12 months ago
      Anonymous

      I know the CNS can output more power the more you train it, but I think you just need to have less anxiety overall.
      >In my 3rd world country even if you do everything perfectly they will make up reasons why you failed so either you just pay for it or it's bruteforce.
      Same here, are you from Europe?

      • 12 months ago
        Anonymous

        Eastern Europe.

  30. 12 months ago
    Anonymous

    wtf happened to the mire threads?
    Working towards the day that a qt would proclaim "pecs" is powerful motivation, but I just noticed no ones been posting mires in the last couple weeks I've been back on this board

    • 12 months ago
      Anonymous

      We are in summer prep phase.

  31. 12 months ago
    Anonymous

    I some how fricked up my spine while doing hack squats. Any tips on curing it? I slept last night in fetal position because I've heard that helps but what else? Should i be active on just lamp it off?

    • 12 months ago
      Anonymous

      Since you can’t maintain proper form I suggest body weight everything until you’re not moronic.

  32. 12 months ago
    Anonymous

    i want sth as a preworkout but since i work out somewhat late in the day i dont want caffeine to be a part of it since i also dont consume any coffee/energy drinks or whatever (except for 1-2 cups of green tea at noon at work occasionally but i dont think thats enough to matter)
    i have citrullin malat and l-arginine with a pinch of salt as a pre workout drink, sometimes with a banana 30 min before. should i consider sth else?

    also what chest exercise makes saggy loose skin breasts (not gyno) slightly less worse if i manage to build up muscle? just regular flat benching, maybe incline?

    • 12 months ago
      Anonymous

      Only flat benching will make your gyno worse. The more incline you can get while still activating chest, the better.

      • 12 months ago
        Anonymous

        its not gyno, just tons of loose skin from halving my bw
        will get more incline work in

        • 12 months ago
          Anonymous

          Whether your loose skin bounces back or not depends on how much weight you lost and kind of luck of the draw too. If you have money to burn consider dermarolling and supplement collagen. Otherwise just keep on lifting and be satisfied that you're improving regardless.

    • 12 months ago
      Anonymous

      What you already mentioned sounds fine as a caffeine free preworkout, if you're not too worried about the calories maybe stick some simple carbs in there too, like a glucose tablet or some Haribo.

  33. 12 months ago
    Anonymous

    Do kegals actually work?

    • 12 months ago
      Anonymous

      Work for what

      • 12 months ago
        Anonymous

        incontinence

        • 12 months ago
          Anonymous

          Yes

          • 12 months ago
            Anonymous

            So can I do these all day without injury?

            • 12 months ago
              Anonymous

              I don't know if you're a man or a woman but I'm a woman and I do it often and it's fine. Postpartum women are told to do it for incontinence issues. I knew a guy who said he did these all the time and he eventually trained himself to retract his balls into his body (he said the balls didn't go UP inside him but more to the sides, into his thighs almost) and he said it didn't hurt but felt weird. Hope this helps answer some questions

  34. 12 months ago
    Anonymous

    curious about testosterone
    I don't plan to take that stupid shit in the next 20 years but wondering, would it be beneficial to take that stuff when I'm old and my body stops producing its own testosterone?
    I guess there are tons of studies for this, does it work?

    • 12 months ago
      Anonymous

      Don't they prescribe it for old people? It works, why wouldn't it?

    • 12 months ago
      Anonymous

      Don't they prescribe it for old people? It works, why wouldn't it?

      never heard anyone prescribe that for old people

      anyway I only found this
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8596965/
      sounds promising tbh but the data is not much
      it's from 2021

    • 12 months ago
      Anonymous

      >I don't plan to take that stupid shit in the next 20 years but wondering, would it be beneficial to take that stuff when I'm old and my body stops producing its own testosterone?
      probably.
      I don't know about studies but what I have heard is once your T dips to far issues arrise, and that's when you want to supplement.

      Hopefully in 30-40 years we will still be able to get it.....

      I some how fricked up my spine while doing hack squats. Any tips on curing it? I slept last night in fetal position because I've heard that helps but what else? Should i be active on just lamp it off?

      Sleep on the floor, or try it. Also, do more abdominal work. If you can brace better you can fix that.

      Oh, and try front squats with light weight when you are feeling good.

      Does anyone has any fitness experience while having thyroid issues?

      My mom had her thyroid removed a 2+decades ago. She seems to be lifting fine and making some gains, but she has issues losing weight.

      It's definitely my abs, I've felt up the area and taken pictures from different angles.
      I AM cutting, not sure what my goal weight should be though; hence the question.

      Just go for 5-10lb increments and reasses when you get there.
      If you have issues go back up in weight, or maintain for a bit, then restart.

      • 12 months ago
        Anonymous

        >Hopefully in 30-40 years we will still be able to get it.....
        You think they will actually ban it completely?

        • 12 months ago
          Anonymous

          Impossible. There will always be a genuine medical need for test replacement therapy, hence medical grade test will always be there. How you obtain it is a different question, but where there's a will theres a way.

    • 12 months ago
      Anonymous

      [...]
      never heard anyone prescribe that for old people

      anyway I only found this
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8596965/
      sounds promising tbh but the data is not much
      it's from 2021

      Test levels drop with age, meaning test replacement therapy (TRT) is usually aimed at older people. Unlike juicing for bodybuilding it's supposed to be a "therapeutic" dosage level that brings the patient back into normal range, rather than over and above it.

      Many people (mostly guys in lifting/athletics/bodybuilding communities) would argue that the clinically recognised normal range is far too wide, especially at the lower end. Hence self-identification of low T and self-medication for the same, are rife.

      Do your research and weight up the pros and cons of supplementing test. There ARE side effects.

  35. 12 months ago
    Anonymous

    Does anyone has any fitness experience while having thyroid issues?

    • 12 months ago
      Anonymous

      What kind of thyroid issues?

      • 12 months ago
        Anonymous

        My immune system started attacking my thyroid. Doc says it might be related to either genetics, or possibly from radiation.

        • 12 months ago
          Anonymous

          Is it Hashimoto's? I heard that is easily fixed with medication

  36. 12 months ago
    Anonymous

    i'm convinced i get low blood sugar whenever i think too hard. sometimes it can make me faint. anons, is this a thing?

    • 12 months ago
      Anonymous

      afaik the brain needs a lot of sugar, check the internet on this to be sure
      but I have heard this before, not fainting but the brain needs higher sugar levels

      • 12 months ago
        Anonymous

        yeah i read that too, i've tried googling this and it seems no one else has my specific issue. i am diabetic but don't need insulin because i can more or less willingly lower it by thinking hard, but usually it makes my blood sugar TOO low.

      • 12 months ago
        Anonymous

        Checked and that's the way I see it

        i'm convinced i get low blood sugar whenever i think too hard. sometimes it can make me faint. anons, is this a thing?

        Not the fainting part but thinking long and hard gets sugar cravings going. Not even talking about math type shit, just thinking about random shit

        My immune system started attacking my thyroid. Doc says it might be related to either genetics, or possibly from radiation.

        Don't know the situation, but I'd assume you'd just get thyroid medication, T3 or T4 and be on your way. Dial that in and it really shouldn't be different than having a functional thyroid

        • 12 months ago
          Anonymous

          Thanks for the insight.

          Is it Hashimoto's? I heard that is easily fixed with medication

          Not sure, but I am taking pills already.

          • 12 months ago
            Anonymous

            You should know what condition you actually have, just in case of an emergency or something. And ask your doctor next time about exercise related stuff, but from what I know you should be good. I usually hear the worst thing that can happen is that you're too fatigued to exercise, but that's for people who aren't on medication yet/undiagnosed.

    • 12 months ago
      Anonymous

      Does physical exertion make you faint too? It sounds more likely to be anxiety or panic attacks.

      • 12 months ago
        Anonymous

        naw i don't have anxiety at all. if i exercise too much i will faint sometimes yeah. it sucks because i want to get ripped like all you guys on this board but i can barely lift 8 lb weights for two minutes straight before i black out. that's not related to my blood sugar though because it will still be high (i'm diabetic) after. but if i start thinking really hard about things my blood sugar will go way down. also as far as i know stress/anxiety makes your blood sugar rise

  37. 12 months ago
    Anonymous

    Is this achievable natty?

    • 12 months ago
      Anonymous

      Yes.

    • 12 months ago
      Anonymous

      this is unironically what my dream physique looks like
      how do i achieve this? just clean bulking and training hard?

  38. 12 months ago
    Anonymous

    anons ive come to the realisation that ive been (unintentionally) cheating on my bench press. im bouncing the bar off my chest and now my chest is a weak point. i only bench 1pl8 for 5 so im a weakling anyway but by how much % do i lower weight to fix form? like go to 50 and make sure im not bouncing?

    • 12 months ago
      Anonymous

      Start warming up with the bar and add weight with a normal pause. Maybe it's 30kg, maybe it's 100kg.
      I assume you are a novice overall so you have no weakpoints, you are weak overall.

    • 12 months ago
      Anonymous

      Drop to 40kg and make sure you're pausing for a good long second with the lightest possible contact to your chest. If you can do 5x5 with no problem at that weight up it to 50kg next workout and follow your usual progression

    • 12 months ago
      Anonymous

      this anon here

      did my bench sets today, made sure im not bouncing it off my chest. worked up to 55kg, did 7,6,6,6 reps. felt a greater activation in my pecs already. sucks that i gotta work my way back up but oh well. thanks for the answers

  39. 12 months ago
    Anonymous

    I have to my disposal:

    Leg press
    Leg extension
    Leg curl
    Dumbbells

    Can I develop nice looking legs? So with no squat rack, no hack squat machine

    • 12 months ago
      Anonymous

      yes

    • 12 months ago
      Anonymous

      Yes, what you just listed is literally all you need for legs. Stand on a small block and hold dumbbells to do calf raises, if that wasn't obvious.

  40. 12 months ago
    Anonymous

    How much longer will I have to work out to look like I do now with a pump without one?

    • 12 months ago
      Anonymous

      Forever.

  41. 12 months ago
    Anonymous

    Should I count compound lifts as sets dedicated to the secondary muscle? As in, are bench press or OHP considered tricep workouts? I'm trying to determine if me saying "4 exercises per muscle group" means 4 chest followed by 4 tricep, or if 4 chest followed by 4 minus the number of compounds for tricep.

    • 12 months ago
      Anonymous

      You must isolate your rear delts, abs, triceps, biceps, forearms and calves since they are small muscle groups they need more volume.
      The back are many small muscles, so same idea. I do back almost every day. You can watch programming videos from Natural Hypertrophy to learn how to program.

  42. 12 months ago
    Anonymous

    Hello. I have lifted (somewhat) in the past, I did a little starting strength when I was around 19 but I never got my squat past around 80-90kg. I've taken up judo and im pretty weak so I thought id start up a 5x5 program again. Would something like stronglifts be good for me or is
    >squatting 3 times a week
    still a meme? I would also prefer not to look like a cube. Can I linearly add weight each workout on one of these programs as a 27 year old? Thanks

  43. 12 months ago
    Anonymous

    I need a new bench: do I get a bench/squat rack thingy or just get a cage?

    • 12 months ago
      Anonymous

      depends on whta you can afford. Adjustable H racks will be cheaper, but no safety bars. Cage is alot more expensive, but you have safety racks, pullup bar, dip attachements, ect.

      Personally I use adjustable H racks because I'm not a richgay, and am used to dumping failed backsquats off my back. as for heavy barbell benching i just don't go to failure cause i have no safety racks.

      pic related is what Ive been using for 3 years now. they can go to incline, bench, or squat height. But dude if you have the money, get the cage.

  44. 12 months ago
    Anonymous

    The highlighted muscle in pic related is constantly tight and it sometimes feels like I'm on the verge of pulling it. In fact, I've pulled it several times in a minor way as it only takes a day to get back to normal. Should I just start doing hip abductor/adductor work to specifically train it up or what? Just add in some mobility work to get it nice and stretched out? Anyone deal with this before? I'm tired of my legs feeling uncomfy because of this little muscle.

  45. 12 months ago
    Anonymous

    depends on whta you can afford. Adjustable H racks will be cheaper, but no safety bars. Cage is alot more expensive, but you have safety racks, pullup bar, dip attachements, ect.

    Personally I use adjustable H racks because I'm not a richgay, and am used to dumping failed backsquats off my back. as for heavy barbell benching i just don't go to failure cause i have no safety racks.

  46. 12 months ago
    Anonymous

    I work in a construction, and this job goes hard on my legs. I want to build general leg endurance, so I won't feel like shit after each workday. I already walk a frick ton, what else can I add? Bodyweight squats for cardio? My protein intake and sleep schedule are intact

    • 12 months ago
      Anonymous

      Isnt work supposed to be the ultimate endurance work out? Naturally we wouldnt need the gym if your work already trains your legs

  47. 12 months ago
    Anonymous

    Is my 1kcal oats breakfast a good pre-workout meal?

  48. 12 months ago
    Anonymous

    Ideally, how long should a full-body workout take if you're doing it correctly? I'm new to lifting and trying to put together a single kettlebell workout routine.

  49. 12 months ago
    Anonymous

    What are some decent beginner programs? I remember hearing Phraks GSLP but want second opinion.

    • 12 months ago
      Anonymous

      GSLP but read the book to get a whole program and not just a gym routine

      Do you go below 90° on bench press?

      I'm skelly 140lbs 5'11'' and my chest is flat as paper. Also I don't arch my back.

      Touching my chest basically means dipping low af with my elbows. Pros are I get huge range of motion, Cons are possible shoulder injury?

      Yes. If it actually hurts then start arching.

  50. 12 months ago
    Anonymous

    my friend keeps inviting me over for cookouts every week or so and i end up over eating. while the food isnt terrible because its just protein and isnt soul food, its not the worst but it still pushes me off track with my diet. how do i learn to stop over eating at these get togethers? something about going over there just makes me over eat. Like if im at home I can stick no problem, but over there, something jsut comes over me. I dont know why my will power is so maxed over here while at home its so easy.

  51. 12 months ago
    Anonymous

    as someone with an eating disorder, i sometimes have the urge to just indulge on food (not unhealthy shit, but stuff like oats, whole wheat bread etc), but still putting me above my clean bulk calories.
    also the only thing keeping me from getting blackout drunk is that alcohol destroys gains.
    which one of those two is worse? getting fat again or destroying my gains? frick bros why is this so hard

    • 12 months ago
      Anonymous

      why is it so hard to just not drink alcohol jesus christ you people are like little toddlers that need their juice bottle just fricking stop

      • 12 months ago
        Anonymous

        feel bad
        drink
        feel good
        drink

  52. 12 months ago
    Anonymous

    Do you go below 90° on bench press?

    I'm skelly 140lbs 5'11'' and my chest is flat as paper. Also I don't arch my back.

    Touching my chest basically means dipping low af with my elbows. Pros are I get huge range of motion, Cons are possible shoulder injury?

  53. 12 months ago
    Anonymous

    At what point should I increase wieght/ stay at one weight for?
    If I'm doing 4x10 should I work to 4x14? and then increase wieght or could I do 4x10 until It feels easy and increase weight
    Pic for attention

    • 12 months ago
      Anonymous

      Damn, what a dame!

      Didn't read, sorry

    • 12 months ago
      Anonymous

      Classic question of weight vs reps. Common knowledge is that fewer reps at higher weight build strength faster, more reps at lower weight build volume faster (up to a point. Higher than 16 or so and it becomes cardio instead). Pick your body goal, decide reps per set, and increase weight after every workout you complete.

  54. 12 months ago
    Anonymous

    https://www.instagram.com/pietroboselli/

    How hard is it to achieve this?

  55. 12 months ago
    Anonymous

    Been doing Plebbit PPL but instead of doing 2x leg days I do cardio everyday and PPLPPXX.
    Is that fine or am I fricking with my test gains from not squatting twice a week?

    • 12 months ago
      Anonymous

      It's fine, your legs won't grow as much or as fast but that's basically it. Might be a bonus depending on your starting point.

  56. 12 months ago
    Anonymous

    I am having some sleeping problems. I am a lucid dreamer and sometimes its nice, but recently in the morning I keep wavering between awake and dreaming. I shudder myself awake, usually when saying something like "No" or "I dont know". I think i just keep dreaming stressful things and I dont know how to stop. Is this physiological? Do i have apnea? I sometimes can feel my throat closing but not every time. Maybe i just forget?

    • 12 months ago
      Anonymous

      Take rhodiola or panax ginseng to lower your cortisol

      • 12 months ago
        Anonymous

        Where do I get those? Any pharmacy, or do I have to order online.

  57. 12 months ago
    Anonymous

    How do I get a runner gf?

  58. 12 months ago
    Anonymous

    can i speed up my weight loss by cycling around 10-15 kms every day or doing about an hour of cycling?

    • 12 months ago
      Anonymous

      Yes as long as your cortisol isn't too high

  59. 12 months ago
    Anonymous

    Tricep cable pushdowns are the only tricep exercise I do. I’ve been stuck at the same weight for a 3-4 weeks with barely any improvements in the amount of reps I can do per set. Is this because I don’t do enough tricep exercises to cause strength progress?

  60. 12 months ago
    Anonymous

    If you are a beginner, how often should you increase the weight on your lifts?

    • 12 months ago
      Anonymous

      as long as you complete all your sets, progress every session.

  61. 12 months ago
    Anonymous

    I have a question but I think I’ll make a thread. I will be sure to include a big breasted female to my post to get more replies.
    Anyone who uses this thread instead of making their own has low self confidence and is NGMI: have self worth and make a damn thread no matter how small the question is,
    /thread
    Bye bye

    • 12 months ago
      Anonymous

      genuinely have no clue what compels people to make post like that. bizarre.

      It gets more replies than any effort post

    • 12 months ago
      Anonymous

      dumb. you are dumb. people use this thread because singular threads get archived before anyone answers

      • 12 months ago
        Anonymous

        Nope, every single one of my questions get answered. Including: is Powerade good for you, what Powerade is your favourite, are skullcrushers useless, and similar low quality questions
        And you can cope and be a fricking rule following janny ass-kissing homosexual all you like, no sweat off my back

        • 12 months ago
          Anonymous

          You can see some of my posts here:

          [...]

          [...]

          [...]

          Of which have 17,33, and 54 replies
          You show me one question in this thread with even 17 replies and I’ll consider using these threads but until then I will be making my own posts because I’m not afraid of janitors and rules

          • 12 months ago
            Anonymous

            the amount of replies is irrelevant when they say absolutely nothing of value. your threads are clearly nothing more than bait and shitposts. on the other hand, in this thread almost all questions are genuine and get a quality response.

            • 12 months ago
              Anonymous

              You were saying?

      • 12 months ago
        Anonymous

        https://i.imgur.com/6eypDiy.jpg

        You can see some of my posts here:
        [...]

        [...]

        [...]
        Of which have 17,33, and 54 replies
        You show me one question in this thread with even 17 replies and I’ll consider using these threads but until then I will be making my own posts because I’m not afraid of janitors and rules

  62. 12 months ago
    Anonymous

    genuinely have no clue what compels people to make post like that. bizarre.

    • 12 months ago
      Anonymous

      At least there’s big breasts. Could’ve been gore or something

  63. 12 months ago
    Anonymous

    I asked this in one of the threads on here, but the gist is that keto was bad for muscle building, to which i'd agree, but what if you were at your maximum muscular potential? Couldn't you do keto, lose your fat and keep the majority of muscle. I know most people say to cut you should eat protein and carbs limiting, but most of those people suggesting that are roided out homosexuals who I am sure have a lot of experience, but so do I. Couldn't I just do my normal routine of 4 days u/l with 30 minutes of running atleast 5 times a week, and do keto and see really good results?

    • 12 months ago
      Anonymous

      If you are already maxed out then so are your kidneys probably so no more unneeded harm is not good.

    • 12 months ago
      Anonymous

      >Couldn't you do keto, lose your fat and keep the majority of muscle.
      Short answer is no. Long answer is yes, but only in very specific circumstances and you basically just described recomp, but it takes a lot more effort and planning than what you're thinking and describing.

  64. 12 months ago
    Anonymous

    I still don't understand what point you are trying to prove. Go ahead and make your threads it doesn't bother anyone who posts in this thread. We're not jannies and nothing is gained or lost by you using or not using this thread.

    • 12 months ago
      Anonymous

      you also made the coke one didn't you lmao, also you are fat and most certainly gay and possibly of the long nose tribe or slant eyed variety

      “I’m not mad, I’m not bothered”
      >proceeds to get mad and bothered
      What I’m trying to tell you is you need to grow a pair and make a thread even if the question is stupid. Posting in these threads is saying to yourself you don’t matter enough to make a post on IST

  65. 12 months ago
    Anonymous

    you also made the coke one didn't you lmao, also you are fat and most certainly gay and possibly of the long nose tribe or slant eyed variety

  66. 12 months ago
    Anonymous

    what's funny is this thread has more replies than any of your bait shit. Also happens to have more useful content who fricking cares if you aren't getting replies you are just sewing discord amongst meaningful discussions.

    • 12 months ago
      Anonymous

      No question in this thread has anywhere near the amount of replies as any of my posts. My effort posts get 100 + replies every time and my non-effort posts get 20+.
      Why do you kiss janny's ass so hard?

  67. 12 months ago
    Anonymous

    doing curls with dumbbells is getting to the point where once im in form i can do fine, but lifting the dumbbells up to form position is harder than the actual exercise. what do

    • 12 months ago
      Anonymous

      Hip hinge them up to form, there is no way you cannot hip hinge them since your dedlift should be many times stronger than your small muscle groups.
      If the grip is holding you up:
      1-Work on your forearms
      2- If you can't grip it, you can't lift it,

  68. 12 months ago
    Anonymous

    Is single kettleball enough for exercising?

    • 12 months ago
      Anonymous

      no not really

    • 12 months ago
      Anonymous

      i never saw the point of them. theres bodyweight programs you can do then use kettle for some random add on stuff i guess.
      best bang for your buck buy a used barbell and some oly weights.

  69. 12 months ago
    Anonymous

    whats the difference between military press and shoulder press?

    • 12 months ago
      Anonymous

      military press is autism mode strict form
      idk if shoulder press and ohp are the same or not but if they are you can move ur hips a little to get the bar in a better vertical bar path when you press it up.

      • 12 months ago
        Anonymous

        i see
        so not much of a difference
        thank you

  70. 12 months ago
    Anonymous

    >have great session doing [lift]
    >leave adequate rest days
    >next session doing [lift] gas early and have to drop sets / reps

    Why does this happen?

    It's not like a constant downward regression where it gets worse week on week but just randomly now and then there will be a session where I feel like I'm underperforming. Do I need to incorporate deload weeks or something?

    • 12 months ago
      Anonymous

      Did you have any hard session before it? How about what time of day? (You have less energy at night than day). Is the lift on session A of the first ones you do, but on session B is one of the last ones?
      That's all the help I can give sorry.

    • 12 months ago
      Anonymous

      Lack of sleep, dehydration or stress are the most likely factors

    • 12 months ago
      Anonymous

      Are you cutting rn?

  71. 12 months ago
    Anonymous

    Does anyone else have toes that angle upwards? I do and they're tearing up my shoes. Anyone have an idea how to avoid? Trying to be mindful of my steps but it seems like I've been doing this for years.

    Pic related: my Lem's and Altra's after 2-3 months each.

    • 12 months ago
      Anonymous

      tried cutting your toenails? dont your socks get ripped to shreds too then?

      • 12 months ago
        Anonymous

        Toenails are cut. Socks are fine, somehow.

        based fellow lems bro, sry bout ur toes tho. (what model is that, how do you like it)

        Primal Zen. They're great, no complaints. Took a while to get used to walking and running in them. Real wide toebox.

    • 12 months ago
      Anonymous

      based fellow lems bro, sry bout ur toes tho. (what model is that, how do you like it)

  72. 12 months ago
    Anonymous

    is there any real benefit to taking a walk, eating big and then going to bed instead of eating big + taking a walk and then going to bed?
    as in post workout, means i finish workout, drink a shake. then take a walk to the grocery store, eat a big meal after then chill and go to bed rather than going to the grocery store after finishing my meal instead?

    • 12 months ago
      Anonymous

      Try both for an extended period of time and tell us what difference there is for you. My body may prefer one option, yours may prefer the other.

      Is it normal to have DOMS in both my traps and upper abs after doing front squats? I thought this shit was supposed to be quad dominant, but my quads fatigue way harder doing split squats while this just felt hard on my upper back mostly

      >DOMS
      A novice shouldnt do front squats IMO. Also maybe your form is not that good?
      >upper abs
      The most important part of your body are spinal erectors, lower back, abs and obliques. You MUST work on those.

      • 12 months ago
        Anonymous

        I back squat 130 for reps and I was working with a PT who thought my form was good, hitting ATG. My core strength is mostly solid too, but this has just weirdly hit me in am area that wasn't getting trained

  73. 12 months ago
    Anonymous

    Is it normal to have DOMS in both my traps and upper abs after doing front squats? I thought this shit was supposed to be quad dominant, but my quads fatigue way harder doing split squats while this just felt hard on my upper back mostly

  74. 12 months ago
    Anonymous

    Is this a valid lift? I have never seen anyone do this kind of movement with a barbell before

    • 12 months ago
      Anonymous

      how did you find this

      • 12 months ago
        Anonymous

        Found him from another guy I follow that favorites random shit. This channel have been going on for like 16 years now of him constantly uploading weird stuff like this. It's pretty endearing to me.

    • 12 months ago
      Anonymous

      Gaybros why did this turn me on?

      • 12 months ago
        Anonymous

        When people say 'dadbod' they usually really mean that body and face. But working out is so rare these days that powerlifting muscleguts are conflated with beer bellies. A straight woman or gay man attracted to a body like that is totally normal.

        • 12 months ago
          Anonymous

          >powerlifting muscleguts
          guy in that vid does not have that lmao

          • 12 months ago
            Anonymous

            You're thinking of roidbelly, which is disgusting on an instinctual level to most people. The video's what a strong man is supposed to look like as he gets older.

    • 12 months ago
      Anonymous

      looks like it would frick ur shoulders up if you did some actual weight

  75. 12 months ago
    Anonymous

    Is there a good 'intro to isolation/accessory lifts' infographic or something for the big four lifts? I've heard lots of bits and pieces but it's always hard to tell what's good info and what's bad and what even applies to you as a newbie trying to get to 1pl8 ohp at all versus a powerlifter trying to break 3pl8 after a month stall.

    • 12 months ago
      Anonymous

      Just think about each muscle and an exercise that hit it specifically and build whatever routine you want. Not that difficult.

      • 12 months ago
        Anonymous

        There's a lot more to it than that as a newbie. People seem to basically ignore dumbbell work, accessories, and isolation lifts in learning material at all aside from mentioning they exist. Like do I go up in weight at the same rate if able? How many different lifts should I do per muscle? Does that change depending on which accessories they actually are? Do I do the accessories during the same workout or on the alternate workout? What about lifts that target a muscle the big four don't hit that strongly, like biceps? Do I tack them on at the end or do you need three different accessory routines compared to only two compound routines? And I could go on.

        • 12 months ago
          Anonymous

          Overthinking will get you no where. >Choose a routine
          >lift
          >Observe what needs more work

          • 12 months ago
            Anonymous

            >Overthinking it will get you nowhere.
            Yes, anon. I know. That's why I am asking for a fitness related infographic or tutorial on the questions thread of a fitness board. Because when I try and do this stuff myself, it gets confusing and I overthink it so I would really appreciate if one of the hundreds of thousands of people that figured it out before could at least give me a fricking baseline.

  76. 12 months ago
    Anonymous

    Can I get strength/fitness at the same rate using bodyweight exercises? What is the advantage of a strength program?

    A friend of mine was worried, as he didn't want to "look like a bodybuilder," but instead "like a gymnast." I fricking grilled him and now he tells me "gymnast" means "Captain America from the Avengers."
    Doesn't that just mean a person with low bodyfat?

    • 12 months ago
      Anonymous

      to look like a gymnast you have to train like a gymnast.
      >Can I get strength/fitness at the same rate using bodyweight exercises? What is the advantage of a strength program? A friend of mine was worried, as he didn't want to "look like a bodybuilder,"
      Sticky

      Is this a valid lift? I have never seen anyone do this kind of movement with a barbell before

      Just a DB pullover but may frick up your shoulder because of how hands are placed and barbell like the other anon said. Could it maybe work with an EZ-bar?

      • 12 months ago
        Anonymous

        The frick do you mean TRAIN LIKE A GYMNAST
        You think that that pretty b***h trained like a "gymnast" for muthafukken Avengers?

    • 12 months ago
      Anonymous

      You will never accidentally get jacked. This is dumb. That being said BW stuff will lead to a more rounded and balanced physique since you are incorporating tons of muscle groups vs the isolation of traditional BB lifts. It will take longer though.

      >Couldn't you do keto, lose your fat and keep the majority of muscle.
      Short answer is no. Long answer is yes, but only in very specific circumstances and you basically just described recomp, but it takes a lot more effort and planning than what you're thinking and describing.

      Keto raises cortisol and overall stress so any gain from dieting may be offset from depressed hormone and thyroid function. This is dependent on your timing and such but in general I wouldn't recommend it. Your body needs glucose.

      is there any real benefit to taking a walk, eating big and then going to bed instead of eating big + taking a walk and then going to bed?
      as in post workout, means i finish workout, drink a shake. then take a walk to the grocery store, eat a big meal after then chill and go to bed rather than going to the grocery store after finishing my meal instead?

      Walking after a meal can help your digestive function but it's really dependent on how you feel personally. There's no definitive science on this.

      https://i.imgur.com/m9ZI9um.png

      >have great session doing [lift]
      >leave adequate rest days
      >next session doing [lift] gas early and have to drop sets / reps

      Why does this happen?

      It's not like a constant downward regression where it gets worse week on week but just randomly now and then there will be a session where I feel like I'm underperforming. Do I need to incorporate deload weeks or something?

      I agree with

      Lack of sleep, dehydration or stress are the most likely factors

      , you're either not eating big enough, not drinking enough, have poor sleep or stress. If you haven't deloaded in a while it could just be your CNS getting fried (a la stress). Take a week off and then do a light week.

      doing curls with dumbbells is getting to the point where once im in form i can do fine, but lifting the dumbbells up to form position is harder than the actual exercise. what do

      You can't DL weight to hip high but can curl it?

      • 12 months ago
        Anonymous

        Why is it said that bodyweight is more balanced when the fricking book in the sticky claims it uses THE WHOLE BODY MASS? The frick?

      • 12 months ago
        Anonymous

        >traditional bb lifts are isolations
        Maybe if you are a roidtroony, but naturals need multi-joint exercises AND isolations. i'm sure you know it since you're probably the guy doing the mass replies and making this thread good, but please don't make people think BB is just isolations.

  77. 12 months ago
    Anonymous

    How do I do Starting Strength, but once a week?

    • 12 months ago
      Anonymous

      If you can try to go to the gym at least twice a week and do a full body (with isolations for arms, abs and calves). I don't think paying for a gym to go once a week is optimal.
      If you can only go once a week, do some leg work at the gym with the isolations I said and some calisthenics at your home.

      • 12 months ago
        Anonymous

        I don't need to pay for a gym, moron. I have literally more than 2 friends and that statistically means I know someone with a barbell and squat rack.
        I said "How do I do SS but once a fricking week," and you fricking reply-guyed me. No one gives a single frick if you don't know the answer, so stop pissing yourself and shitting up the thread by trying to smack shitty answers onto posts.

        • 12 months ago
          Anonymous

          Go frick yourself homosexual.

          • 12 months ago
            Anonymous

            >WAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
            Get off your phone and flip my fricking burger. I'm pulling up now.

        • 12 months ago
          Anonymous

          You need to be 18 to visit this website. Why don't you ask your 2 friends that have the barbell and squat rack how to program?
          You come for advice and when someone gives you something you reply like a homosexual you are.

          • 12 months ago
            Anonymous

            I come for non-teenagers to put up non-moronic responses to my question that involve answering the spirit of the idea, not half-assed blathering typed out over a slowly overcooking burger on a cracked-screen iPhone 7.
            Learn the difference.

    • 12 months ago
      Anonymous

      You can't

      Is this a valid lift? I have never seen anyone do this kind of movement with a barbell before

      Lmaoooooooooo

  78. 12 months ago
    Anonymous

    Is it true that exercising on an empty stomach can frick you up somehow? Doing OMAD and I was thinking of doing my workouts earlier in the day

    • 12 months ago
      Anonymous

      If you feel weird/pain/etc then stop. Personally I eat after working out and don't feel anything weird though

  79. 12 months ago
    Anonymous

    I just did squats for the 1st time and I got a funny feeling in my legs. How do I know if I injured my knees or if I just got sore leg muscles?

    • 12 months ago
      Anonymous

      Do you feel it on the joint or the muscle? MOST LIKELY it's the muscle since you squatted for the 1st time. Also always make sure your form is good, especially if you feel pain in the joint

      • 12 months ago
        Anonymous

        I feel the pain in the upper side of my knees kinda where the bony part of the knee and the fleshy part of the thigh meets. It only really hurts in instances when I try to stand up while sitting.

    • 12 months ago
      Anonymous

      ….you’re fine.

  80. 12 months ago
    Anonymous

    Recently got a nose surgery, turns out my cardio was heavily impacted by that, now i can breathe properly and have much more endurance, so i thought about incorporating supersets into my workouts, how do you guys think i should go about it? my friend that works out said its better to supperset 1 exercise that targets major muscles and an exercise that targets a small muscle group, something like pushup + curls, or else its pretty difficult according to him

  81. 12 months ago
    Anonymous

    is it worth buying Nicotine Gum for cutting?

    • 12 months ago
      Anonymous

      No.

  82. 12 months ago
    Anonymous

    when it comes to calories, is there a preference to what they are consumed from? like my app shows im getting calories pretty evenly from protein, carbs and fat. around 38% P, 30% C, 32% F

    would this be good or bad? reasons please

    • 12 months ago
      Anonymous

      Just eat a healthy balanced diet. Assuming you are eating maintenance calories, your protein is too high, won't harm you. Just no reason to eat that much chicken breast when you could eat something more nutritious like roots or legumes.

      • 12 months ago
        Anonymous

        what would be a better ration then?
        im eating about .8 per lb. (protein)

        also i seem to be hittin the micros daily. except fiber, usually at 50%

        • 12 months ago
          Anonymous

          Tracking apps don't have all the micros. .8/lbs is too much, you don't need that much if you substitute it for carbs because they have the protein sparing effect.
          Always, the most important is a healthy balanced diet.

        • 12 months ago
          Anonymous

          Unless you're 0% bf, that's still too much protein
          You need 0.8g/lb of LEAN MASS. So take your weight minus estimated fat weight then times 0.8

  83. 12 months ago
    Anonymous

    Without destroying anything, how can you tell if you have a strong punch -- and inverse, how can you tell if you can take a punch without getting knocked the frick out?

    • 12 months ago
      Anonymous

      Haven’t you ever been hit in the head before. Did it stun you?

      Do any of you guys use beard growth oil or anything like that? I just want my shit to fill completely

      No.

      • 12 months ago
        Anonymous

        No, actually I've lived a pretty peaceful life which scares me. How can you train against that without going to a boxing gym or something?

        • 12 months ago
          Anonymous

          I guess just get a thick neck know where to not get hit.

        • 12 months ago
          Anonymous

          The best way to win a fight is to avoid it; anything can happen in a street fight. If that is not an option, I'm afraid you must do some kind of martial arts, but the other guy can have a pocket knife or have other 15 dudes waiting to rape you.

          • 12 months ago
            Anonymous

            >15 dudes waiting to rape you

          • 12 months ago
            Anonymous

            That's true, but I just want to be able to do the bare minimum as a male. I guess getting some kind of coach is the best way to go on about that.

            • 12 months ago
              Anonymous

              tbqh I've never been to a fight either, but I heard that once you get punched a few times it's like nothing, I guess depends on the person.
              Also do as

              I guess just get a thick neck know where to not get hit.

              said and train neck. Probably best advice on a forced 1v1 w/out weapons that is often overlooked by may people.

  84. 12 months ago
    Anonymous

    Do any of you guys use beard growth oil or anything like that? I just want my shit to fill completely

  85. 12 months ago
    Anonymous

    FUUUUCK HOW DO I FRICKING SLEEP GOD FRICK
    Lately I've noticed that it takes me longer and longer to fall asleep. Once I'm in bed I don't touch my phone, all I do is day dream until I fall asleep but lately that doesn't work anymore.
    Please help me. I don't want to take meds (I just don't like meds, can't remember the last time I took one, not even pain killers).
    What do I do to fall asleep? Count? Whisper "sleep sleep sleep"?

    • 12 months ago
      Anonymous

      and it is not like I am not tired, gym time is usually around 2100-2230, shower and everything sone by 2330, from then I just hide under my blanket.

      • 12 months ago
        Anonymous

        Has anything changed like stress levels, food you eat, etc?

        My shoulder blades suddenly started feeling like shards of glass stabbing into my back at some point last night. Felt fantastic after my normal OHP, lat raises, and dumbbell shoulder presses yesterday. Could it have just been the way I was sleeping and not some slip up I made?

        If it hurts a lot go to a doctor, else wait and see. On a side note, isn't too much volume having 9+ (assuming 3sets x exercise) sets of a small muscle group on the same day?

        • 12 months ago
          Anonymous

          >On a side note, isn't too much volume having 9+ (assuming 3sets x exercise) sets of a small muscle group on the same day?
          Hurts bad enough that I'll listen to you and cut the dumbbell presses. Thanks, anon.

    • 12 months ago
      Anonymous

      Lift in the morning and eat more
      Also, your post workout meal is what's keeping you awake

      Recently got a nose surgery, turns out my cardio was heavily impacted by that, now i can breathe properly and have much more endurance, so i thought about incorporating supersets into my workouts, how do you guys think i should go about it? my friend that works out said its better to supperset 1 exercise that targets major muscles and an exercise that targets a small muscle group, something like pushup + curls, or else its pretty difficult according to him

      It really depends
      Supersets are suboptimal regardless so you can really do whatever
      You should really only use them to increase volume in the same amount of gym time

      I feel the pain in the upper side of my knees kinda where the bony part of the knee and the fleshy part of the thigh meets. It only really hurts in instances when I try to stand up while sitting.

      Squat in shoes with a heel and turn your toes out so your feet make a line into your hip sockets. When you squat, your knees should follow this path

  86. 12 months ago
    Anonymous

    My shoulder blades suddenly started feeling like shards of glass stabbing into my back at some point last night. Felt fantastic after my normal OHP, lat raises, and dumbbell shoulder presses yesterday. Could it have just been the way I was sleeping and not some slip up I made?

  87. 12 months ago
    Anonymous

    Okay I'm done with SL 5X5/3X5 I NEED A NEW PROGRAM!!!!
    S: 285
    B: 225
    D: 365
    OHP: 150

    Looking to cut, wanted to run Madcow or TM, but everyone said it's not do-able on a cut. Please help...

  88. 12 months ago
    Anonymous

    Can a mild allergy to mangos cause irritation of my bladder?

    • 12 months ago
      Anonymous

      You have a UTI or something

      Okay I'm done with SL 5X5/3X5 I NEED A NEW PROGRAM!!!!
      S: 285
      B: 225
      D: 365
      OHP: 150

      Looking to cut, wanted to run Madcow or TM, but everyone said it's not do-able on a cut. Please help...

      5/3/1 maybe can gain strength on a cut but strength gaining is hard enough otherwise

      • 12 months ago
        Anonymous

        Must be my penance for accidentally letting the tip of my dick touch a public toilet. Probably AIDS.

  89. 12 months ago
    Anonymous

    How to lower body fat % for a woman with shit fat distribution?
    Pic related pretty much what I have.

    • 12 months ago
      Anonymous

      Don't eat so much. Why is this hard to understand? Women are so stupid I wish you'd leave IST

      • 12 months ago
        Anonymous

        >Don't eat so much
        I get dizzy and hunger angry.
        And periods make me crave sugary stuff.

        • 12 months ago
          Anonymous

          Deal with it you stupid b***h.

        • 12 months ago
          Anonymous

          >I get dizzy and hunger angry.
          either eat very clean so you can eat lots without going over your calorie limit OR just move more to get into a deficit. go for a run, lift weights, walk a couple hours a day.
          >And periods make me crave sugary stuff.
          cravings aren't real. blaming hormones and what not for your shortcomings is pathetic.

          • 12 months ago
            Anonymous

            >cravings aren't real.
            your facebook-tier infographic isn't helping you here

  90. 12 months ago
    Anonymous

    >failed my squats 3 weeks after a month long deload
    Wtf do I do now? I barely made any gains at all and my squat isn’t even good in the first place. It’s fricking over for me isn’t it

    • 12 months ago
      Anonymous

      Took a break and managed to hit it at the end of my workout. Wagmi

  91. 12 months ago
    Anonymous

    I'm still over where I'd like my weight to be but I'm nearing the 5-month mark of my diet...would you guys just muscle through it and try to hit your goal or just say "frick it" and switch to a bulk just so you can pack some muscle on? I'm craving food bad at this point and I'll definitely break at some point and binge.

    And I'm not obese, just overweight. 5'11" 190 lbs, trying to get to 175-180. Started at 209 in December.

    • 12 months ago
      Anonymous

      Keep cutting. Your cut doesn't stop at some arbitrary time frame, it stops when you're lean. Sure, it sucks, but every single time you look in the mirror you'll be thankful. Bulking will be easier and better too. There is nothing anabolic about getting fat.
      t. cut down to 5'9 136lb once

      • 12 months ago
        Anonymous

        >t. cut down to 5'9 136lb once
        how in the frick do you keep cravings at bay? I'll do super well for like 2 months and one day it's fricking craving doomsday, like to the point where I literally cannot think about anything but food. Like have you ever gotten moron-neanderthal levels of horny before? It's like that but for food. Ignoring it is almost impossible

        • 12 months ago
          Anonymous

          I've been there before, ate 4000 calories in one meal one time. I mostly staved it off with weekly scheduled cheat meals (eg. eating a whole pizza on friday, within caloric limits of course) and having a regimented eating routine that takes the guess work out of eating. It's psychologically helpful if you don't feel like you have a choice. Freedom is intoxicating.
          I see your other post and yeah, eat at maintenance for a bit to get back on track.

          • 12 months ago
            Anonymous

            Sounds like a plan honestly, I do love to indulge here and there. Planned cheat meals (within boundaries) sound like the way to go. Thanks m8. We're gonna frickin make it.

    • 12 months ago
      Anonymous

      if you haven't hit your goal, keep going, but if you feel you're going to crack and binge it might be best to take a few weeks off cutting and eat at maintenance.

      • 12 months ago
        Anonymous

        might do this just for a month to give myself some peace of mind. 5 months eating within limits mostly clean is murder for your soul

  92. 12 months ago
    Anonymous

    >Be beginner
    >Use comprehensive natty potential calculator
    >Very low potential
    I'm dissapointed but I'm still going to see how far I can take this hunk of shit

  93. 12 months ago
    Anonymous

    How do I know I'm doing a push-up right?

    When I'm on the floor, I feel my stomach like it's 5 times heavier than it actually is. my arms aren't the issue, but each time I do a pushup, I feel my stomach and my back ache.

    No one has ever showed me how to do a proper push-up, and matter how much I look at a guide or an infographic, it just doesn't help.

Leave a Reply to Anonymous Cancel reply

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