QTDDTOT

IST questions that don't deserve their own thread

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  1. 11 months ago
    Anonymous

    If high rep calisthenics works, why do people keep saying that high rep weight lifting doesn't work? Resistance is resistance right?

    • 11 months ago
      Anonymous

      you are correct, and people claiming that are dumb

    • 11 months ago
      Anonymous

      Fit bodies weigh less than loaded barbells.

      you are correct, and people claiming that are dumb

      Show me a 200lbs+ calisthenics athlete

      • 11 months ago
        Anonymous
        • 11 months ago
          Anonymous

          I love Fitness FAQs but you can't use him as an example for this, since he does both weights and calisthenics.

          • 11 months ago
            Anonymous

            That's a recent development. That pic is before he started also lifting

      • 11 months ago
        Anonymous

        >Show me a 200lbs+ calisthenics athlete
        there are none, because calisthenics are great for not becoming a lardass powershitter

        • 11 months ago
          Anonymous

          I'm 6'5 and at 200 I'm skinny

          • 11 months ago
            Anonymous

            Calisthenics are for manlets, man. A 5'5 guy doing a planche is not even in the same ballpark as a 6'5 guy doing the same.

            • 11 months ago
              Anonymous

              >tfw manlet with the wingspan of someone 4" taller

      • 11 months ago
        Anonymous

        So your weight plateaus ????

    • 11 months ago
      Anonymous

      Because they conflate efficiency with best and therefore only allowed way. People forget about the buff guys in prison with no weights. Outside of comically benching their b***hes I don't see any other possibility putside calisthenic hypertrophy. Volume of resistance is what builds muscle, weights just get you that desired volume quicker and before you could run out of energy to reach that volume of reps with calisthenics but calisthenics still give volume and are also more balanced as they tend to require multiple groups and use some in ways not often activated with isometric and some compound lifts. They also do more cardio.

      • 11 months ago
        Anonymous

        >buff guys in prison with no weights
        They make their own weights. Probably more in dorm jails than prison, though. All you need is three garbage bags and water and you have adjustable weight for basically any kind of raises or curls, and also bodyweight supplementation for goblet squats. In addition, another inmate can put the bag on another's back when doing pushups. I have heard if the dorm is well behaved enough to be allowed plastic storage containers, quite a lot of water bag weight can be put in them which allows a form of deadlifting. All this being said, I would tend to agree with you for the most part.

        >t. spent a week in jail

  2. 11 months ago
    Anonymous

    you break down muscles and then they grow next few days, right... so would doing bench press 3x per one day and then resting for 3-4 days do something better for you? or at least twice, i think if i workout in morning i could do some heavy bench again in the evening

    • 11 months ago
      Anonymous

      You don't really break down muscles unless you're going way too hard. What you do is put them under stress and that stress causes inflammation. That inflammation signals the rest of the body that the specific area worked needs to be fortified and made stronger. Once you've given it the stimulus to grow then all you need to do is eat enough and drink enough water for the body to properly make the area stronger and larger

    • 11 months ago
      Anonymous

      Your plan would benefit you only if you are a beginner and most of your gains come out of your brain learning to better use the existing muscles.

      After a few weeks this is no longer possible and training the same muscle multiple times per day would not be beneficial

  3. 11 months ago
    Anonymous

    How would I start incorporating lifting? I’ve doing most things with the exception of core, cardio, and lifting with a trainer.

  4. 11 months ago
    Anonymous

    Why are compound lifts recommended to everyone? You’ll just about never get full ROM on any muscle and the weight is being split among several muscles. With isolation lifts you are targeting one muscle with full ROM and weight. Maybe I am missing something, thoughts?

    • 11 months ago
      Anonymous

      The ROM, total resistance, weighted stretch, and percentage of activation based on personal anthropometry all matter when looking at what a good exercise is for someone. If a muscle gets 80% of it's ROM and 50% activation on a lift you can do 20 pounds with and has an okay stretch, it'll be eclipsed by an exercise that does 50% ROM and 90% activation with 100 pounds and a good stretch. Barbell curls BTFO curl machines for that reason

      • 11 months ago
        Anonymous

        That definitely helped me understand it better. I'll have to do some more studying but you gave me a great jumping off point, many thanks.

  5. 11 months ago
    Anonymous

    If im lactose intolerant, does that mean im not fully digesting the caloric potentional of the milk and just pooping it out?

    • 11 months ago
      Anonymous

      Drink lactaid you moron.

      • 11 months ago
        Anonymous

        Yes but am i right in my question

    • 11 months ago
      Anonymous

      They make lactose free milk now fren. It's not the 1800s anymore. If you can't digest something it's being wasted and passing through your intestines, yes

    • 11 months ago
      Anonymous

      Drink raw milk. Be whiter.

  6. 11 months ago
    Anonymous

    when I do lat raises I don't train both delts at the same time, I do left-right-left-right..., is this right or not? I can lift more doing this

    • 11 months ago
      Anonymous

      It’s bringing your abs into the exercise unnecessarily and could potentially cause a hernia maybe.

      • 11 months ago
        Anonymous

        and what about ohp with dumbells? when I use both I feel like it's too much for my spine so I do each arm alone and lift more weight, isn't in this case better? idk why people don't use dumbells and prefer the barbel when you can isolate more your muscels

        • 11 months ago
          Anonymous

          Yeah one dumbbell ohp is superior I agree. I’ve been experimenting with barbell lately and it’s extremely constricting. Your abs will always be activated during OHP so I don’t think they are as comparable. I also don’t see how you could do one arm lateral raise and do it the way you’re supposed to (back slightly arched) while trying to hold your ab steady. It just doesn’t seem ideal.

          • 11 months ago
            Anonymous

            >one DB OHP
            How do you do these without turning into a human pretzel
            When I do them with my right arm I have no trouble keeping up straight posture but when I do them with my left arm I end up twisting everywhere

            • 11 months ago
              Anonymous

              You just need to do less weight on that arm and double time until it catches up to other arm.

  7. 11 months ago
    Anonymous

    >Professor Leonard
    Frick ya, best calculus course on the internet

    • 11 months ago
      Anonymous

      def saved me in calc 2

    • 11 months ago
      Anonymous

      Very talented and unpretentious professor. Sadly he doesn't have courses on abstract algebra or combinatorics, so I have to deal with professors that have huge egos and use lectures as a way to flex on students rather than teach.
      More people should be like Leonard.

    • 11 months ago
      Anonymous

      def saved me in calc 2

      >calc 2
      based.

  8. 11 months ago
    Anonymous

    Will getting buzzed after exercise kill gains?

    • 11 months ago
      Anonymous

      Why would cutting your hair after lifting affect gains?

      • 11 months ago
        Anonymous

        Kek

        Will getting buzzed after exercise kill gains?

        Slightly reduce, not kill. A beer or two shouldn't be much of an issue

        • 11 months ago
          Anonymous

          I drink way more than that. Do you know what the specific mechanism is? Looking to counteract it without giving up my one degenerate vice that is also my one source of pleasure in this dark world.

  9. 11 months ago
    Anonymous

    sanity fitness question

    why do i get so fricking jealous whenever i see someone talk to her, why does it bother me so much ? Why is she so fricking special? She is already married anyway . So why does it make my blood boil when i see her flirt or joke with someone else? She is not worth it, she does not owe me anything. So why i cant get her out of my head ?

    • 11 months ago
      Anonymous

      Dopamine imbalance. Dopamine creates the sense of wanting, the pleasure actually comes from opioids the body makes. So you likely have messed up dopamine from whatever you do when you aren't just wanting your waifu.

      • 11 months ago
        Anonymous

        Thank you for the answer. It does feel good when i talk to her, when i make her laugh or smile, when i see her eyes. But why her ? Why can`t i realize it`s a fruitless tree. Sometimes when i remember that , I act more carefree and less bothered, but it doesn't last long and i will feel the fire rise again. Even when i had a girlfriend i still thought about her, i even put my girlfriend as a phone wallpaper thinking about what her reaction would be. What the frick has she done to me?
        So what am i supposed to do ? I try to not jack off more than 1 a week and i feel like lifting or reading a book doesn't give me that much of a high

  10. 11 months ago
    Anonymous

    Guys, I have been handed a multipack of Ramen.
    Will it destroy my macros to eat em?

  11. 11 months ago
    Anonymous

    How do I fix this? I'm male btw

    • 11 months ago
      Anonymous

      Jesus boy. Bulk up for starters. Get on HRT if needed

    • 11 months ago
      Anonymous

      Put some mass on your chest, shoulders, upper arms and you will likely have a very nice body

  12. 11 months ago
    Anonymous

    this guy got me through a lot of tough material

  13. 11 months ago
    Anonymous

    Do I stop stronglifts once i can squat 1.5 times my weight or keep going up to 2 times

  14. 11 months ago
    Anonymous

    27/M/182cm/80KG

    I got 300 ng/dL on my testosterone - I got a blood test cause I feel tired often in the day. Doctor says its in normal range. I keep worrying that its the source of my issues and terrible progress in the gym? Or is it actually not low enough to impede my progress

    • 11 months ago
      Anonymous

      assuming you're already doing everything you can to live healthily and have good test levels, go get a second opinion.

      When I shave my dick and balls, I always miss some hairs on my sack. I've tried stretching it out like taffy but I still can't get all the hairs. How do I smoothballmax?

      do you shave in the shower? if so, try doing a final touch up outside the shower when the skin is dry. use a manual razor too, of course.

  15. 11 months ago
    Anonymous

    Any of you home gym folks have a mat under your rack? Do I need one if I'm lifting on level concrete? I read that it helps a little with stability but also it pads the floor if you drop the weights.

  16. 11 months ago
    Anonymous

    What air bike should I get for my basement? Im fat 6'3'' 260 lbs. Im going to the gym working with kettlebells and lifting but I need cardio in the house. I want to be able to do 40 mins at the drop of a hat without driving somewhere. Would really like to be able to wake up a bit early and do 40 mins of zone 2 cardio before even washing up and leaving for work. Is there a brand that is known to be worth the price and durable? Chatgpt gave me some options and I google but who knows how much of that is shilling.

    Assault Airbike classic
    schwinn airdyne ad7
    marcy fan exercise bike
    xebex air bike

    Xebex and assault are around 700 the schwinn in a grand and that marcy is like 350 I wondered if it work durable enough cause its cheap. Anyone have knowledge of this?

    • 11 months ago
      Anonymous

      Honestly I just got the cheapest one on Amazon that would support my 300 pound ass at the beginning of my weight loss. They all work fine

      When I shave my dick and balls, I always miss some hairs on my sack. I've tried stretching it out like taffy but I still can't get all the hairs. How do I smoothballmax?

      Use an icecube on your balls before you shave the little hairs. Tightens the sack up

      • 11 months ago
        Anonymous

        Much appreciated anon.

    • 11 months ago
      Anonymous

      I use the $200 recumbent bike from Walmart
      I'm 6'4 and weigh 270-330 depending on what I'm training for

    • 11 months ago
      Anonymous

      Get the assault bike

  17. 11 months ago
    Anonymous

    I bit the bullet and blew $400 on a pp stretching device.
    Anyone get permanent results with this?

    • 11 months ago
      Anonymous

      enjoy your broken dick

      • 11 months ago
        Anonymous

        The only penis size increasing that actually works dilatates blood capilaries or whatever to get more blood into the penis. There are severe downsides. Essentially as you do it you do damage to the ability of your body to dilate those capillaries. You end up with permanent erectile dysfunction. This is why in porn the guys with the biggest dicks cant get hard all the way. If you do it right you can maximize the time before permanent damage kicks in but go look at any porn site where the guys with the really big dicks not camera tricks just seem to hang low and never get fully rock hard. The damage is inevitable and permanent unlike whisky dick or your head being fricked up.

        I've been using it for about a month now. My dick is about 1/2 an inch longer after a few hours of keeping the device on.
        Can still manage rock hard erections right after taking off the thing.

        • 11 months ago
          Anonymous

          Sounds like everything is fine then anon.
          Don't listen to the doomers, just tread carefully and if you notice any difficulties getting hard, then slam the breaks on everything and give yourself adequate time to rest.

    • 11 months ago
      Anonymous

      dumbass

    • 11 months ago
      Anonymous

      >He fell for the shilling.

    • 11 months ago
      Anonymous

      There's studies on traction devices that prove they work, but the gains are marginal and take an assload of time and dedication.
      I'm talking 8 hours a day, every other day for a whole year, for maybe 0.5" of gains.
      Also hi Derek, I see you upgraded from the bathmate.

    • 11 months ago
      Anonymous

      The only penis size increasing that actually works dilatates blood capilaries or whatever to get more blood into the penis. There are severe downsides. Essentially as you do it you do damage to the ability of your body to dilate those capillaries. You end up with permanent erectile dysfunction. This is why in porn the guys with the biggest dicks cant get hard all the way. If you do it right you can maximize the time before permanent damage kicks in but go look at any porn site where the guys with the really big dicks not camera tricks just seem to hang low and never get fully rock hard. The damage is inevitable and permanent unlike whisky dick or your head being fricked up.

    • 11 months ago
      Anonymous

      This

      There's studies on traction devices that prove they work, but the gains are marginal and take an assload of time and dedication.
      I'm talking 8 hours a day, every other day for a whole year, for maybe 0.5" of gains.
      Also hi Derek, I see you upgraded from the bathmate.

      Might as well see it through now. Report back in 6 months to let us know if you made any appreciable gains.
      Genuinely hope you don't get ED anon.

    • 11 months ago
      Anonymous

      Be very careful anon, you're treading uncharted territory. There's some lofty studies done on these things that don't promise you much in terms of actual gains.
      Intuitively speaking it should work, but take it slow and make sure you give your dick plenty of rest after a day of stretching. You don't want to break your dick for like 1cm of extra length.
      I'm speaking as a guy that has been on and off manually stretching and jelqing my penis since I was 14 and went from an 18cm dick to a 21cm dick in the span of 15 years. Sure you could probably argue puberty but I stopped growing in height after 16.

    • 11 months ago
      Anonymous

      I used a knock off brand from aliexpress.
      Used it pretty consistently for a few weeks. Would usually keep the thing on for about 4-6 hours when I'd work from home.
      One session I kept it on for about 4 hours and felt some weird tingling on tje head of my dick. Assumed nothing of it, but I had to go pee. Soon as I took the bulb off, I was greeted with 4 giant blood blisters on the head of my dick.
      Yeah I think I'm satisfied with my 7.5 inch dick.

  18. 11 months ago
    Anonymous

    When I shave my dick and balls, I always miss some hairs on my sack. I've tried stretching it out like taffy but I still can't get all the hairs. How do I smoothballmax?

  19. 11 months ago
    Anonymous

    How do I properly feel my pecs when doing a benchpress? I pinch my shoulder blades and arch my back, but that’s it and I can feel the pressure on my shoulders. Do I squeeze the bar together and lift with that?

    • 11 months ago
      Anonymous

      You might need to position the bar lower on your body. Experiment with positioning with low weight, like 1/3 of your working weight.

      • 11 months ago
        Anonymous

        Thanks. If it helps, as of now the starting position is about at the end of my sternum and the finishing position is directly over my eyes

        • 11 months ago
          Anonymous

          hol the frick up
          the end position of a rep for a bench press is above your eyes? Dude bench press is supposed to be over your chest.

          • 11 months ago
            Anonymous

            Oh I think I see what I’m doing wrong. The lower on my body the bar is, the less my elbows flare out which creates less strain on my shoulders. I’m doing a pressing motion standing in the mirror and it seems so obvious now

            • 11 months ago
              Anonymous

              honestly you should probably just read through this https://stronglifts.com/bench-press/

              • 11 months ago
                Anonymous

                Checked, and will do. Thanks for putting up with my slowness anon.

            • 11 months ago
              Anonymous

              Lol how self sufficient
              You might even make it friendo

    • 11 months ago
      Anonymous

      It may help to try out dumbbell bench to get a feel for the muscle activation (it helped me). But in general what I try and aim for is at the peak height of the bench press I try to squeeze my pecs together as if someone is poking my sternum and I want to crush their fineger between my pecs

  20. 11 months ago
    Anonymous

    Feel like I could be looking into it too much but when I ask ChatGPT about advice on starting lifting it started with "Determine your goals: Are you looking to build strength, increase muscle mass, or just stay fit? Knowing your goals will help you design a workout routine that will be effective for you."

    Isn't building strength and increasing muscle mass the same thing? You're building muscle while becoming stronger. Why would I want just one of those options?

    • 11 months ago
      Anonymous

      >Strength routines are low rep high/almost max weight
      >mass routines are really high rep with less heavy weight

    • 11 months ago
      Anonymous

      You can dial it in for different things i n theory. Less reps more weight more size. More reps less weight more strength. In the end it wont matter much do whatever you can actually do reliably and you'll be fine. There are endless options and plan and they are all 1% different in results.

      • 11 months ago
        Anonymous

        How many reps do you think Professor Leonard does?

    • 11 months ago
      Anonymous

      Until you're late intermediate, strength ≈ size more or less

  21. 11 months ago
    Anonymous

    How do I deal with muscle imbalances as a beginner or should I ignore them for now

    • 11 months ago
      Anonymous

      Yeah just do compound lifts as a beginner and it will fix all that (with accessories you enjoy.)

    • 11 months ago
      Anonymous

      What kind? Like one arm being stronger than the other? Just limit yourself to as many reps as your weaker arm can do until it evens out.

      https://i.imgur.com/B0Z4l6V.jpg

      I got pic related as a gift recently. can I use this to escape skinny fat mode? My goal isn't to get big, just lose the flab and be slightly toned.
      I don't have any access to weights and the bands go up to 120lbs., though I can always buy heavier ones in the future.
      Not sure on the routine as I haven't worked out 'with' something in a while

      Exercise is not the path to weight loss, diet is. And that thing is basically just a set of resistance bands which are great for stretching and rehab but not much use for actual exercise.

      • 11 months ago
        Anonymous

        >120lb bicep curls won't build muscle
        Does your keeper know you're on the computer right now?

        • 11 months ago
          Anonymous

          you aren't in a position to talk down to someone you resistance band moron. The bands "go up to 120 lbs" but that's total, both arms, which is only 60 lbs of resistance per arm, both of which is not equivalent to 60 lbs of standing free weight and you'd know that if you had ever lifted anything heavier than a fleshlight. But go ahead, see how far you get.

        • 11 months ago
          Anonymous

          120lbs at what stretched length??
          It's 0lbs without tension which should be all you need to know to not waste your time with it

          • 11 months ago
            Anonymous

            >45lb plates but on what planets gravity

            • 11 months ago
              Anonymous

              You notice how it says "Up to 120lbs"? They legally cannot say 120lbs of resistance because it does not, and will never, weigh 120lbs. You have to stretch the cables in order for there to be any resistance in the first place, and the pressure gets higher the farther you stretch the band. So yeah, it might eventually hit 120lbs, but only for the very farthest you can stretch the band, if you can even stretch it that far without completely exceeding your ROM limits. This versus a ball of metal that always and consistently weighs 120 lbs.

      • 11 months ago
        Anonymous

        Well yes so on my bench press my left arm is stronger than my right arm I can tell because when I push up the bar is higher on the left side. Also the right side of my back is smaller than the left side etc

    • 11 months ago
      Anonymous

      When you say imbalances do you mean between your right and left side or do you mean the meme way of
      >muh traps are taking over on rows so no lats I guess

    • 11 months ago
      Anonymous

      Dumbbell compound lifts until it goes away.

  22. 11 months ago
    Anonymous

    I got pic related as a gift recently. can I use this to escape skinny fat mode? My goal isn't to get big, just lose the flab and be slightly toned.
    I don't have any access to weights and the bands go up to 120lbs., though I can always buy heavier ones in the future.
    Not sure on the routine as I haven't worked out 'with' something in a while

    • 11 months ago
      Anonymous

      Resistance bands are awesome for your joint health but don't build much muscle. I tried for a year straight because I was a povertygay and that's all I had. If you want to drop weight you need to eat less fren

      • 11 months ago
        Anonymous

        >If you want to drop weight you need to eat less fren
        is dropping weight all it takes to get out of skinny fat?
        What would you suggest I do instead? I was doing some calisthenics before but I never really saw results, though that might've been error on my part

        • 11 months ago
          Anonymous

          >is dropping weight all it takes to get out of skinny fat?
          No, you get out of skinnyfat by dropping weight aka losing the fat. Diet newbie. Read the sticky.

        • 11 months ago
          Anonymous

          Dropping weight in this context means losing bodyfat. You'll go from skinnyfat to skinny like that at first and as you build muscle you'll fill out into ottermode quickly if you're doing things right
          >I was doing some calisthenics before but I never really saw results
          To get good results with calisthenics you need a higher bodyweight, added resistance, or you need to do very hard movements that limit your reps because of the levers. The rules about staying below 30 reps and pushing to failure still apply to calisthenics. If you do you chinups and dips with that in mind you can build a good body with calisthenics. If you can't afford a gym membership right now that's the way to go

          • 11 months ago
            Anonymous

            >to get good results with calisthenics you need a higher bodyweight, added resistance
            what do you mean by higher bodyweight?
            So if I do the moves from pic related but going to failure, would that help? I usually did the recommended 3x8 and haven't seen much in 5 or so months

            • 11 months ago
              Anonymous

              You've been doing memeshit for 5 months anon. Like the other guy said, without any kind of progressive overload you've basically been doing the lightest possible workout you can. Without enough resistance, you won't build muscle. Easiest way to do this is through actual weights, next best is higher overall bodyweight. Going to failure will be slightly better, but it's still gonna be lacking compared to a more basic free weight routine.

              • 11 months ago
                Anonymous

                >higher overall bodyweight
                what exactly do you mean by higher bodyweight? reps?
                What's a decent calisthenics routine to get out of skinny fat, on top of diet?

              • 11 months ago
                Anonymous

                >higher bodyweight
                Nta. He's saying if you don't want to add weight then you need to bulk up to get enough resistance to build muscle. The other anon telling you to do more volume is offering better overall advice

              • 11 months ago
                Anonymous

                Dude how dense are you? Higher bodyweight. As in, you. Heavier. Whether by gaining weight or adding weights to your lifts.

              • 11 months ago
                Anonymous

                You eat big food. Get big. Make body bigger. When move bigger body get big arms and chest. Or if not want die to spirits stopping heart early tie rock around waist and do lift. Same thing less stress on body

              • 11 months ago
                Anonymous

                The point of this is for the average nonfit person you idiot. For them, 8 pull ups would be a challenge to get to.

            • 11 months ago
              Anonymous

              Take those movements and do them for 5x12-20 instead. Ignore overly complicated movements or anything that relies on balance or is skill heavy. Pump reps out and go to failure like a former prisoner working out in the city park every other day. It's the only way you're going to make gains with calisthenics
              >what do you mean by higher bodyweight?
              The people who get results from calisthenics for muscle building are either large framed, add weights to the movement, or are doing a really hard version for high reps. If you're skelly then you'll be able to do very impressive moves very quickly but muscle building would require you to either add weights or do absurdly hard versions of the lifts

        • 11 months ago
          Anonymous

          It's better to run an LP program at a surplus for a few months first and then cut

          When you cut first, you destroy any semblance of muscle you might have had because the body thinks you don't need it

          • 11 months ago
            Anonymous

            > you destroy any semblance of muscle you might have had because the body thinks you don't need it
            this is total broscience.

  23. 11 months ago
    Anonymous

    Professor Leonard!!! Dude is fricking jacked
    Studying his calc 2 playlist rn

    • 11 months ago
      Anonymous

      Bro I really hope he's serious about cooking dinner for you if donate $5,000 a month to his patreon. I don't even have $5,000 dollars but I would love to meet him. Feel like he would give super good advice on workouts if I asked.

      • 11 months ago
        Anonymous

        Yeah lmao. He should really make lifting videos. Would watch them for sure

  24. 11 months ago
    Anonymous

    Anyone know what area this guy teaches at? I met him one time in Costco but I was also a tweaker at the time so I'm not sure if I actually met him

    • 11 months ago
      Anonymous

      In 2016, he taught at Merced College, a community college in Merced, California. There are some syllabi available on his google site. Idk if still teaches there or not.

  25. 11 months ago
    Anonymous

    When I'm doing something like 4x15 I have a really hard time figuring out the proper weight I should go for.
    With such sets I cant really go to failure from the start, right? Should I just start failing with the last set?

    • 11 months ago
      Anonymous

      15 reps is excessive for most lifts, I'd say it goes like this:
      >Heavy deadlifts/squats: 5-6 reps
      >Standard compounds: 5-8 reps
      >Accessories/isolations: 8-12 reps
      >calisthenics/lightweight exercises: 12+ or to failure

      • 11 months ago
        Anonymous

        I go for 15 on light weight isolations and like 8-10 for compounds like bench.
        But even then what is the goal? Keep the same weight and try to find the ball park where I exhaust on the final rep of the final set?
        Because when I pick a weight thats hard from the start I wont have the power to do the same in the last set.

    • 11 months ago
      Anonymous

      Why don't you just pick a weight and do as many reps as possible with it?
      Then you'll have a gauge on what's an appropriate weight for the exercise and what sort of ranges you can expect

      5-30 reps and 0-3 RIR is pretty much all you need
      some exercises are better suited to different rep ranges
      some exercises will aggravate your joints in certain rep ranges
      find what works for you

  26. 11 months ago
    Anonymous

    What are the 4 best excersises for leg day?

    • 11 months ago
      Anonymous

      Barbell squats, RDL, split squats, and calf raises. Complete leg day

  27. 11 months ago
    Anonymous

    how are you supposed to find out a girl's bodycount? are you supposed to just let the topic come up naturally?

    • 11 months ago
      Anonymous

      You just assume it’s 1 until she shatters that reality for you.

    • 11 months ago
      Anonymous

      You don't let it bother you like a wussy homosexual. Either that or break up with her when she tells you so you can both stop wasting time with incompatibility

    • 11 months ago
      Anonymous

      Ask and then multiply it by 1.5

    • 11 months ago
      Anonymous

      Just don't.
      It's a bad idea app around.
      You should, instead, be looking for how long her average relationship is
      Anything under 3 months, get up and leave

      What are the 4 best excersises for leg day?

      Squats, deads, hip thrusts, abwork
      Literally all you need

    • 11 months ago
      Anonymous

      You should always do this screening up front as much as possible. If you find out later on after you've developed a stronger connection it will be harder and more messy to break the relationship up. Separately, you may feel a strong resentment and develop passive aggressive habits as a result. You may even feel compelled to cheat due to this. I am speaking purely from experience. If you have doubts, treat her like a hookup and do not get attached.

  28. 11 months ago
    Anonymous

    Cutting and dizzy/distractable
    How 2 fix?

    • 11 months ago
      Anonymous

      Eat food until not dizzy. That’s now your deficit.

    • 11 months ago
      Anonymous

      >my head hurts, what do?
      need more info dude. How big is your deficit, what are your stats, what is your routine, etc etc etc.

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

      My workouts are mostly based off typical bodyweight exercises like pushups, dips, pullups and squats. With dumbell exercises mixed in.

      I usually do 3 exercises and 5 sets each.

      Would I benefit from cutting my rest times down from 2-3 mins to just 1-1.5 mins? Even if it means I won't be hitting the same reps?

      Would resting less promote strength/muscle growth to adapt to less rest to eventually do the same reps?

      if you aren't even using weights there's no need to wait more than a minute between sets.

      • 11 months ago
        Anonymous

        >if you aren't even using weights there's no need to wait more than a minute between sets.
        I still feel puffed out lol. Or is that the state in supposed to be in even if my rep numbers suffer?

        Should I just keep going til failure and ignore rep numbers? Will I still benefit

    • 11 months ago
      Anonymous

      Don't cut as hard and eat more electrolytes. Simple as

  29. 11 months ago
    Anonymous

    My workouts are mostly based off typical bodyweight exercises like pushups, dips, pullups and squats. With dumbell exercises mixed in.

    I usually do 3 exercises and 5 sets each.

    Would I benefit from cutting my rest times down from 2-3 mins to just 1-1.5 mins? Even if it means I won't be hitting the same reps?

    Would resting less promote strength/muscle growth to adapt to less rest to eventually do the same reps?

    • 11 months ago
      Anonymous

      Nah there's no benefit to lessening rest periods if your goal is building muscle. If anything cutting your rest periods down will lessen your gains because your performance and workload will tank

  30. 11 months ago
    Anonymous

    this guy lives in middle of nowhere idaho and is unwed in his mid-30s

    • 11 months ago
      Anonymous

      He might be gay, anon. Something about his face/hairline tells me he is gay

    • 11 months ago
      Anonymous

      Lying shit.

  31. 11 months ago
    Anonymous

    I get intense cramps in my lower back after finishing a workout. I'm pretty sure my form is fine and the pain goes away after sitting down for a minute or two. Assuming my form's alright, should I lift lighter if this keeps happening, or do I just deal with it?

    • 11 months ago
      Anonymous

      Is this happening on leg day? Does it happen when you work your back?

      • 11 months ago
        Anonymous

        I do squats every time, and alternate deadlifts and pendlay rows like one of the sticky workouts says.

        • 11 months ago
          Anonymous

          That explains it. Those lifts are all really hard on the low back. If it keeps happening then change out the lifts for RDLs and chest supported rows instead. Your back will feel a lot better

  32. 11 months ago
    Anonymous

    Started doing Stronglift 5x5.
    The Stronglift 5x5 actually makes me sore vs the fricking around I did earlier, what I want to know is since I've only done a few of these I need to dial in the weight. Right now I've been stopping at 5 reps. Should I keep going until I can't do another rep if the weight isn't high enough? How long do you rest between the sets of 5? How long between one and the next exercise?
    When I would frick around with his weight machine I'd be hanging out too but I would take like an hour and a half and sometimes 2 hours before I was done. With stronglift I'm done in 30 minutes and I feel like I could have done more but I feel it the next day. Not so bad that I'm struggling but I definitely did something.
    Also I'm fat so squats are weird and I feel like I might not be making my back right so I just do bodyweight squats and hold a roller above my head as high as I can. I heard that helps you keep it right.

    • 11 months ago
      Anonymous

      >Should I keep going until I can't do another rep if the weight isn't high enough?
      Yeah. Once you can hit 5x5 with a weight you up the weight
      >How long do you rest between the sets of 5?
      4-5 minutes usually for lower rep sets like that
      >How long between one and the next exercise?
      The time it takes to set up the next lift is enough rest time
      >Also I'm fat
      Ha ha point and laugh ha ha. Just joshing ya fren
      >Also I'm fat so squats are weird and I feel like I might not be making my back right so I just do bodyweight squats and hold a roller above my head as high as I can. I heard that helps you keep it right
      It does for sure. You can also take a wider stance if you want to try doing normal back squats again. The wider stance helps keep the belly from getting in the way. That's what I did when I was pretty fat

      • 11 months ago
        Anonymous

        >4-5 minutes.
        Really?
        I do 5 bench presses and then I wait almost 5 minutes to do 5 more?
        Sorry, I'm paranoid about this resting crap for some reason. I know you can't just do all 25 in a row. Maybe my weight is just way too low if I'm not killing myself to do the last one.
        Thanks for the answers though.

        • 11 months ago
          Anonymous

          >Should I keep going until I can't do another rep if the weight isn't high enough?
          Yeah. Once you can hit 5x5 with a weight you up the weight
          >How long do you rest between the sets of 5?
          4-5 minutes usually for lower rep sets like that
          >How long between one and the next exercise?
          The time it takes to set up the next lift is enough rest time
          >Also I'm fat
          Ha ha point and laugh ha ha. Just joshing ya fren
          >Also I'm fat so squats are weird and I feel like I might not be making my back right so I just do bodyweight squats and hold a roller above my head as high as I can. I heard that helps you keep it right
          It does for sure. You can also take a wider stance if you want to try doing normal back squats again. The wider stance helps keep the belly from getting in the way. That's what I did when I was pretty fat

          Oh and since you mentioned
          >lower rep sets like that
          I did do some reading about making it 8-12 reps. When I was just messing about with the machine my friend has I liked doing more reps vs more weight.

    • 11 months ago
      Anonymous

      That pain the next day is called DOMS and you stop getting it after a few weeks as your body starts to adjust to the routine. So, soon it shouldn't even be a factor and you can just worry about what you're able to achieve at the gym.

      >Should I keep going until I can't do another rep if the weight isn't high enough?
      Yeah. Once you can hit 5x5 with a weight you up the weight
      >How long do you rest between the sets of 5?
      4-5 minutes usually for lower rep sets like that
      >How long between one and the next exercise?
      The time it takes to set up the next lift is enough rest time
      >Also I'm fat
      Ha ha point and laugh ha ha. Just joshing ya fren
      >Also I'm fat so squats are weird and I feel like I might not be making my back right so I just do bodyweight squats and hold a roller above my head as high as I can. I heard that helps you keep it right
      It does for sure. You can also take a wider stance if you want to try doing normal back squats again. The wider stance helps keep the belly from getting in the way. That's what I did when I was pretty fat

      >4-5 minutes
      NTA but that would make for a long ass workout, no? I usually just do the next set when I've caught my breath, which is usually within a minute or so.

      • 11 months ago
        Anonymous

        >I usually just do the next set when I've caught my breath, which is usually within a minute or so.
        First anon here. That's what I've been doing. I'll keep that up unless I somehow find a reason to change.

      • 11 months ago
        Anonymous

        >I usually just do the next set when I've caught my breath, which is usually within a minute or so.
        First anon here. That's what I've been doing. I'll keep that up unless I somehow find a reason to change.

        5 minutes is overkill for bench unless you're going really heavy. Most bench's and OHP's can get away with 3 min.

        • 11 months ago
          Anonymous

          Tyty.
          Oh man so I need to up the weight or reps for sure. I've just kinda got up, did a lap around the building (5 garage building) and hopped back into it.
          Live and learn, live and learn. I'm not upset about it. I'm glad I'm feeling something at least.

      • 11 months ago
        Anonymous

        >within a minute or so.
        lol that's not going to work if he's doing a strength program. even for lighter high rep work resting less than a minute I can only assume you're not really trying and the weight is way too easy.

  33. 11 months ago
    Anonymous

    Why is it so hard to progress on barbell rows? Is it just a matter of eating more?

    • 11 months ago
      Anonymous

      Row more (different variations)
      You can also do cheat rows when you can't do them strict anymore but never get into the habit of doing them for every rep because you'll just frick yourself over
      You can eat more if you want, but rows aren't like bench or OHP where eating 1 calorie under maintenance halves your strength

      • 11 months ago
        Anonymous

        What are some of the variations? Also does it matter much whether its sets of 5 for strength or sets of 10 for hypertrophy when it comes to progression?

  34. 11 months ago
    Anonymous

    Would drinking to much water cause weight gain and I'm not talking about water weight. Like would It cause fat gain or muscle loss?

    • 11 months ago
      Anonymous

      Nah man. It has no calories so it has no effect on that

      • 11 months ago
        Anonymous

        But I'm pissing out all the good stuff I put in my body?

        • 11 months ago
          Anonymous

          Urination is far removed from what you eat and is the last step in a long line of processes that extract everything the body can get out of different foods. Most you'll lose if you pee a lot is sodium and potassium which you can just eat more of

          • 11 months ago
            Anonymous

            So if I take an aspirin and then pee an hour later it won't effect the aspririn leaving/getting into my body?

            • 11 months ago
              Anonymous

              no coz the shit you need has gone into your system and the waste is getting wasted

  35. 11 months ago
    Anonymous

    Benefits of push/pull programs?

    • 11 months ago
      Anonymous

      It's fun if you like to lift intensely and it really builds the frick out of your core and back

      • 11 months ago
        Anonymous

        i still don't really understand the premise

        is it like, different ways of working out your muscles?

  36. 11 months ago
    Anonymous

    Just started a program that has me going to the gym 3 times a week doing different workout per visit;
    >A) chest/back
    >B) legs
    >C) shoulders/arms

    Is this enough for building muscle size/hypertrophy? Or do I need to be going to the gym more often or doing trying to work each of these groups more than once a week?

  37. 11 months ago
    Anonymous

    I've been getting ads for resistance band setups lately. I like the idea since I have limited space that probably shouldn't be holding the weight of a proper setup. Are any of them worth it? I'm still in the 'stop being a fricking fatass' stage, if that makes any difference.

    • 11 months ago
      Anonymous

      No, high-paid athletes use resistance bands as a joke and they laugh despite committed use to them. Not worth it at all, dude.

      • 11 months ago
        Anonymous

        So pretty much just a gimmick then. Any ideas for a decent setup that doesn't weigh much? I've thought about adjustable dumbbells since it's less weight than a rack of them, but they're fricking expensive and I don't even know where to begin on something like a cable machine/squat rack kind of thing. I bought an XRS 50 thinking it would be decent for something that's only a couple hundred lbs, but it doesn't fit me very well proportionally.

        • 11 months ago
          Anonymous

          What's your budget?

          Can deadlifts cause shoulder impingement or elbow tendonitis? I do mixed grip and my left arm (supinated grip) is way more fatigued than my right arm, I'm also right handed.
          I'm trying to see what's causing me shoulder pain or elbow tendonitis, it's probably either squats, chinups or deadlifts. My bench and OHP are too light.
          Do I just stop doing em for a while?

          People have torn their biceps doing mixed grip, so it can cause stress at the joint, yes. Do good mornings instead while the bicep and shoulder get better

          im eating at a surplus atm but sometimes during the evening, after working out and eating a big post workout meal, i still get hungry despite being in a caloric surplus. how is this possible? i dont eat any junk food. i eat food with high fibre, almost no simple carbs, plenty of protein, meat, diatery fat, lots of veggies etc.
          am i not eating enough or is there sth else that im missing? according to the scale im gaining at a somewhat steady rate, just as im planning.
          what is my body missing that its telling me that it needs MORE? just doesnt make any sense to me.

          tldr why am i feeling like im cutting despite being on a clean bulk?

          If your carbs are higher that could do it. Happens to me when I try to bulk with high carb diets

          • 11 months ago
            Anonymous

            For a full setup, I'd like to keep it under $1,500 but I can go higher if it's really worth it. I know there are several in that price range, but I don't know what to go with. I also know that I hate going to the gym just to do shit that I can't do at home.

            • 11 months ago
              Anonymous

              Since you're alright with going a little more expensive for high quality, you could get a RML-390F Flat Foot Monster Lite rack and an Ohio Bar in Black Zinc from Rogue for like $1300 with taxes and shipping if you're in the US. Cheapest models for each for how high quality they are. After that you can always pick up Olympic plates and a bench on the cheap from places like FB marketplace. Getting the plates and bench from Rogue will easily double the price or more and most other popular brands have the same level of quality for less money.

              https://i.imgur.com/93dasoo.png

              What is the 2pl8 equivalent for flat dumbbell press? I hit 75lbs for reps this week

              Take your dumbbell lift and multiply it by 2.4. That's roughly the equivalent. So that's about on par with a 180 pound bench

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

              I need help regarding my leg days. I seem to always get heavy DOMS and feel like complete ass the day after leg day and I'm thinking it's because my squat workouts are getting too intense.Right now I'm squatting 335lbs for 3x5 and I'm running a PPL so I squat two times a week. I don't get gassed and feel like shit on my push and pull days so it's specifically just leg day. I know I need to modify my program regarding squats but I'm not sure how I should do it.

              Less weight and more reps. You're trying to get bigger by chasing strength. It can work but going for burning the muscle out with moderate to high reps will get you better hypertrophy

              Any get an old tractor tire from a tire supply store? I want to start flipping one in the backyard. Anything I should look out for?

              Do NOT bend at the arm when lifting it off the floor. You'll filet your bicep open. Treat it like a double underhand deadlift and try to get your knee under it so you can hold it in place to push it over

              four day full body or phul? getting kinda tired of spending two & half hours lifting

              Full body takes forever. PHUL would be better between those two for what you want

              • 11 months ago
                Anonymous

                >Take your dumbbell lift and multiply it by 2.4.
                Bullshit.
                I rep 90lbs dumbells, ain't no way I can bench 215. I know cause I made a fool of myself trying to keep up with my bro when I last visited him.

              • 11 months ago
                Anonymous

                How can't you? Figuring out where to start on dumbbells is to take your bench, half it, and multiply by 0.8

        • 11 months ago
          Anonymous

          If you have a very sturdy place/column/foundation/platform/bar, start losing weight hard so you can use rings easy
          You basically can do every upper body exercise with them and a few lower body ones if you feel adventurous

          https://i.imgur.com/E9a1AXS.gif

          sup guys im started working out again after years, i was mostly doing calisthenics but bought a barbell + 2 dumbells + 225lbs/100kg of plates to train legs and maybe do rows, etc, how can i structure a routine that combines weighted calisthenics + weights and targets all body parts? for reference i can do pullups for reps with 30kg/66lbs extra but my goal right now is to get one arm pullup and big legs, i could start one of the sticky routines but they don't often have any sort of calisthenic progressions

          You gotta machine your own routine. You could start with a PPL split and focus on calisthenics progressions in the PP days with some weights/isolations thrown in and do weights on your leg days.

          • 11 months ago
            Anonymous

            PPL you say? i guess i could try that, what exercises would you include each day for example?

            • 11 months ago
              Anonymous

              Pull:
              Rows
              Chins
              Pullups
              Face pulls
              Bicep stuff

              Push:
              Bench
              OHP
              Dips
              Skull crushers
              Pushdowns
              Lateral Shoulder flies leaned forward (these can also go on pull day cuz they hid mid head of delt)

              Legs:
              Deads
              Squats
              Hip thrusts
              Ab work

            • 11 months ago
              Anonymous

              >Push
              Deep pike push-ups / handstand push-ups (depending on skill level)
              Pseudo planche push-ups with normal push-ups as dropset
              DB Bench press
              DB skullcrushers + lateral raises superset
              >Pull
              One arm pull-up progressions (archer pull-ups, typewriter pull-ups, negatives, idk)
              Barbell row
              DB Pullovers
              External rotation work (facepulls if you have rings or a pulley, something else if you don't)
              Curls
              >Legs
              Highbar squat, ATG
              One leg romanian deadlift
              Sissy squats
              Calf raises
              Ab work (leg raises, knee raises, dragon flags, ab wheel, choose whatever you want)

              These are just example days with calisthenics focus + some hypertrophy on upper body days and hypertrophy on lower body days. You aren't restricted to just having one of each day, btw. You can have a Push A and a Push B, changing the focus on different body parts. Ditto for the others.
              Obviously this is just an example and you can do whatever you want, you can go full weights + just work on one arm pull-ups or go nearly full calisthenics + weights for the legs.

  38. 11 months ago
    Anonymous

    Dubs and I kill myself today

  39. 11 months ago
    Anonymous

    how do I calculate what i'm lifting on a hack squat machine?

    like you add the weight plates onto the machine, but it also definitely has some weight to it when using it without the plates..

  40. 11 months ago
    Anonymous

    I stopped lifting to focus more on cardio and weight loss but I am starting to lose too much muscle. I want to start lifting again but I don't want to cut down on my 14 hrs/wk daily cardio or decrease my large cal deficit (varies; 500-2000 avg 1100). Is there some kind of protocol or something I can follow to still recomp despite this? I'm not going for anything crazy, just don't want to be skinnyfat.

  41. 11 months ago
    Anonymous

    Is a 5 day bro split enough? I am doing PPL I don’t get the same doms as when I was doing bro split

  42. 11 months ago
    Anonymous

    Aesthetics wise, what would be the most important accesory excercises, if I do only basic barbell compounds? I workout 3 times a week and got enough time to do 3 (or 4 if supersetting) accesory excercises

    • 11 months ago
      Anonymous

      For aesthetics you can easily super set rope pushdowns w/ hammer curls or normal curls, like 4x12-15 and it shouldn't add too much time to your workout, other than that I'd probably do an upper chest accessory of your choice, super set with perhaps lat raises or facepulls. Not only will this be good support for your lifts in the long run, this doesn't take a lot of time and will really blow up your upper body if you actually do them every workout.

  43. 11 months ago
    Anonymous

    I always get shit sleep after my boxing evening classes so I got 4 hours last night and am back at work tonight.
    Any point in doing any workouts today and have I basically wasted any gains even if I pushed myself and set new PBs yesterday?

    • 11 months ago
      Anonymous

      Checked, but it might be a good idea to take it easy today, especially if you don't feel good. Try and focus on eating well and drinking enough water, and if you feel alright enough to go to the gym, just keep it light. I'm not really sure how fricked you are with that little sleep, but I'd be miserable tbh.

      • 11 months ago
        Anonymous

        I'll just do a light cardio and some shadowboxing then

  44. 11 months ago
    Anonymous

    Does pre-workout make skin dry out?

  45. 11 months ago
    Anonymous

    Why can I do better at every ab exercise except for planks? I've never been able to manage more than 3 minutes.

    • 11 months ago
      Anonymous

      Because you’re not doing planks right.

  46. 11 months ago
    Anonymous

    Need advice on pull-ups

    [...]

    Would be very grateful.

    • 11 months ago
      Anonymous

      I couldn't do a good pull-up until I could barbell row 2pl8z for 5

  47. 11 months ago
    Anonymous

    Should I consider eating this? I am 6'1 175 pound trying to gain 10-20 pounds over 3-4 months and I need to eat at least 3000+ calories. It's been really tough for me (500 cal breakfast, 800 cal lunch, 800 cal dinner, 540 cal protein shake, few slices of bread, scoop of ice cream).

    The protein shake is made with Whey Gold Standard. Should I switch over to this powder for the extra calories or is this not good since it would constitute over 1/3 of my calories per day?

  48. 11 months ago
    Anonymous

    Are pre/pro biotics a meme and if not, which ones should I use?

  49. 11 months ago
    Anonymous

    Any anons take meds for anxiety/depression? Did they effect your lifting or break your dick? I'm at the end of my rope here and am finally willing to try meds but I'm still hesitant

    • 11 months ago
      Anonymous

      Just wanted to share results from advice I got last week. I was asking about ways to improve my anxiety and feel more motivated in general.

      Advice I got was
      >Delete social media from phone / reduce screen time
      >Stop drinking so much coffee / lower caffeine consumption
      >Spend some money on new clothes and improving your space
      >No fap / no porn

      It's been like 10 days but I feel significantly better already. By quitting social media I don't get artificial stimulation and feel compelled to actually go out and do things. I guess I didn't realize how stimulating it actually was for me, allowing me to "feel" like I was doing things despite sitting on the couch. More subconsciously, I don't feel like "people are watching me" anymore. I think this is largely driven by the observer mentality that social media causes, so by eliminating it those thought aren't really entering my head anymore.

      The lowered caffeine intake has my energy levels much more stable. I drink 1 cup in the morning now, every other day. Soon I'll stop it and only drink it when I am especially tired. I feel good, less on edge.

      I bought some new clothes, a new desk and office chair. It feels good to invest in my appearance. Looking better helps me feel better. Having a better workspace + cleaning up my workspace helps me feel better about my work. Improvements all around for a few hundred bucks. Nbd.

      Not sure nofap/noporn is directly causing anything but I'm noticing girls looking at me more now. Idk if I was just ignoring it previously or maybe wasn't aware due to lower confidence. I'm also out more in general now, so there's more opportunities. Who knows.

      Anyway, thanks for the advice anon. Looking forward to continuing my rally.

      I experimented with Xanax for certain anxiety inducing situations but would only use them to get comfortable in a scenario and then do that same thing without meds. Never taken antidepression meds and heard only bad things.

      Are pre/pro biotics a meme and if not, which ones should I use?

      Get kefir instead

  50. 11 months ago
    Anonymous

    i just started working out after sitting in a computer chair for 18 hours a day for the last 15 days
    when i lift things and do movements, even though im careful to keep good form, there is a bit of popping and snapping coming from inside my body
    is this normal? theres no pain or discomfort and they usually go away after a few reps

    • 11 months ago
      Anonymous

      No that is not fricking normal

      • 11 months ago
        Anonymous

        sorry that was supposed to be 15 years now 15 days of sitting in a computer chair

        sooo where do i go from here lol?

  51. 11 months ago
    Anonymous

    How accurate are 1RM calculators?

    I have done squats at 110 kg x 5 and 102,5 kg x 9 reps, which puts my 1RM at 128-132 kg according to calculators.
    But mentally 130 kg feels like a lot, any thoughts/experiences?

    • 11 months ago
      Anonymous

      if you can do it it was accurate

      if you cant it was not

    • 11 months ago
      Anonymous

      You should never look at a weight and feel intimidated
      You should only see it as effort under specific circumstances
      1rm calculators are all different because everyone is different and even different lifts for one person is different
      I can bench 295lbs for 5 but struggle to bench 330 for 1 whereas I can often only squat 330 or so for 5 but can atg squat lmao4pl8z or more for 1

      My squat strength also varies wildly session to session where my bench and deads are always within 3% or less of my max strength

      You really can't find anything out about yourself without widespread scientific study (hypothesize, test, record results, repeat)

      sorry that was supposed to be 15 years now 15 days of sitting in a computer chair

      sooo where do i go from here lol?

      If it goes away without pain, you likely sit with shit from
      Fix your posture
      If it doesn't resolve within a year, you might have joint issues (I had this in highschool, but once I got somewhat strong, it went away)

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

      Any anons take meds for anxiety/depression? Did they effect your lifting or break your dick? I'm at the end of my rope here and am finally willing to try meds but I'm still hesitant

      Unironically start training for marathons and join a church (and go to small groups) even if you aren't religious
      You'll get runners high and people high and you'll realize that those 2 things are all you need

      Are pre/pro biotics a meme and if not, which ones should I use?

      Probiotics actually impede the guts ability to recover if it's been depleted (through alcohol or sickness)
      You're better off just eat more fat and more fiber

      https://i.imgur.com/p6kFb6g.jpg

      Should I consider eating this? I am 6'1 175 pound trying to gain 10-20 pounds over 3-4 months and I need to eat at least 3000+ calories. It's been really tough for me (500 cal breakfast, 800 cal lunch, 800 cal dinner, 540 cal protein shake, few slices of bread, scoop of ice cream).

      The protein shake is made with Whey Gold Standard. Should I switch over to this powder for the extra calories or is this not good since it would constitute over 1/3 of my calories per day?

      You should drop the supps and make 2 of your meals burgers from McDonald's
      Make sure to take a multivitamin and get fiber but a mcdouble is 550 calories, 40g of protein and will actually stick to you
      Protein powder is suboptimal if you're tryna gain weight and mass gainers are literally low quality protein+ maltodextrin
      Just eat burger, whole chicken sandwiches and pizza
      Avoid fries, all sugar and sweeteners(unless you're about to lose the cravings battle and need a crutch) and avoid extra bread and get fiber
      I got to 274lbs @8% bf (@6'4") on 2 fast food meals a day and then lean meat and veggies at night.

      • 11 months ago
        Anonymous

        >Just eat burger, whole chicken sandwiches and pizza
        BLOAT M A X X I N G

    • 11 months ago
      Anonymous

      1rm calcs overestimate in my experience, especially if you're basing it off higher rep sets. you can probably do 120kg.

  52. 11 months ago
    Anonymous

    Redpill me on bilateral basal ganglia calficiation, am i finna die?

  53. 11 months ago
    Anonymous

    Counting calories when it comes to rice always confuses me. Mostly because it expands in size after you cook it. Is the nutrition for the uncooked rice? Or for 1 cup of rice after I cook it?
    If I put one cup of this rice in my rice cooker, is it 640 calories?
    Thanks.

    • 11 months ago
      Anonymous

      >If I put one cup of this rice in my rice cooker, is it 640 calories?
      It is indeed, anon. 1/4 cup of uncooked rice is roughly 160 calories

    • 11 months ago
      Anonymous

      You can solve all these types of questions by looking at the number of servings and then weighing the whole package
      If it says there are 8 8oz servings and you weigh the bag and it's 4lbs (64oz), you know that 1/2lb is one serving

      Always remember that only liquids are measured in volume ounces
      Everything else is in weight ounces

    • 11 months ago
      Anonymous

      Usually measured raw as it more consistent/accurate.

  54. 11 months ago
    Anonymous

    Why do I give up at the gym? Why is lifting heavy so difficult? How do I stop being a b***h?

    • 11 months ago
      Anonymous

      picrel (same poster)

    • 11 months ago
      Anonymous

      Lower your cortisol, take pre workout as you're walking in, stop fapping, lift earlier in the day, eat more, stop viewing workouts as adversarial but instead as something that's going to happen to completion regardless of circumstances.

  55. 11 months ago
    Anonymous

    Why am i not growing

    Im 5"8 at currently 171
    Doing PHUL 4 days a week
    Eating 2300 calories
    Any more and i get fat fast

  56. 11 months ago
    Anonymous

    do I need creatine for pre work out?

    i'm kinda weak as shit and also weak willed which is why I don't think i'm progressing as well as I hoped I would be

    would it help or is it a scam?

    • 11 months ago
      Anonymous

      >do I need creatine for pre work out?
      Anon creatine is not a pre workout.like, at all.

      • 11 months ago
        Anonymous

        idk, it was in this pre workout ssection on a website i'm looking on

        is it like a take daily kinda thing and it overall helps you with lifts?

        do you take "proper" pre workout on top of this or instead of this?

        • 11 months ago
          Anonymous

          Yes daily, Yes it helps with your lifts but not by the amount you are trying to make it happen
          Just drink an energy drink if youre that starved on energy anon, eat ~1-2h beforehand something light with protein

  57. 11 months ago
    Anonymous

    When you boil your oatmeal with milk (instead of water), will it absorb all the macros and calories?

  58. 11 months ago
    Anonymous

    [...]

    Doing mostly sets of 3x8-12 for everything, about 7 different exercises per workout

    It'd be pretty hard to add in an extra day for me just with my lifestyle, play a lot of sport on the weekend, and it's hard to commit on the other weekdays because of work and not wanting to go to my small gym during peak times.

  59. 11 months ago
    Anonymous

    [...]

    >Dick worked fine and gym was good, but he couldn't cum to save his life a lot of days
    Sounds good to me. I cum too fast a lot of the time anyway.

  60. 11 months ago
    Anonymous

    I need some recommendations on water bottles. Looking for at least a 1L.

    • 11 months ago
      Anonymous

      >Go to gas station
      >Go to fridge with water bottles
      >Look for 1l bottles
      >Make sure packaging says BPA free
      >????????
      Profit
      I use disposable bottles for a few weeks and then get a new one when it gets rekt, bawdy, or thrown away by someone
      It's the coziest way to live tbh

      https://i.imgur.com/Gjd5zlv.jpg

      When you boil your oatmeal with milk (instead of water), will it absorb all the macros and calories?

      Obv yes
      Don't burn the milk

  61. 11 months ago
    Anonymous

    I'm a 320 lb fat frick that lives in the ghetto and doesn't want to go to my local gym. Are 40lb dumbbells, a barbell, and calisthenics enough to lose 100+ lbs?

    • 11 months ago
      Anonymous

      If you want to lose weight, just stop fricking eating.

    • 11 months ago
      Anonymous

      That's enough, yeah. You can do a ton with that little bit. Biggest part of losing weight though is not eating as much. Since you're prone to getting so big I'd recommend tracking your calories. Get a food scale and use a tracking app like FatSecret or Chronometer. Track every bit of food that goes in your mouth other than things like black tea and coffee, diet sodas, or water. According to this calculator
      https://tdeecalculator.net/result.php?s=imperial&g=male&age=25&lbs=320&in=69&act=1.2&f=1
      You're burning about 2900kcal per day right now assuming you're young and average height. Aim to eat 2000kcal or less each day. There's a lot of ways to stay full on fewer calories if you need advice there

  62. 11 months ago
    Anonymous

    [...]

    >If you're a noob, that's a horrible program
    I'm a noob but i've been gym-ing for the last few months

    I came from doing a stronglifts kinda program and I found it a bit of a meme just only doing a few compounds per workout and not actively targeting my weaker areas.

    • 11 months ago
      Anonymous

      A good LP with adequate volume hits all areas.
      Maybe you should run SS for a few months first

      • 11 months ago
        Anonymous

        >A good LP with adequate volume hits all areas.
        Not really, yes compound movements are great, and I am doing them each workout, but if I want to develop my shoulders better i'm going to do exercises that target the side and rear delts as well.

  63. 11 months ago
    Anonymous

    [...]

    >Drinking it immediately preworkout won't do anything, but drinking it daily will increase your lifts. Creatine once it's saturated in the body will add a rep or two to all your lifts and help you grind out on heavy sets. Drinking it before you lift would be convenience if anything
    Thank.

    And is it safe to drink protein powder on top of this, or does some creatine have protein included with it?

  64. 11 months ago
    Anonymous

    DL or RDL

    Why

  65. 11 months ago
    Anonymous

    [...]

    >What do you mean?
    I normally cook my oats with water. I'm bulking now so I am now cooking my oats with milk instead. I was wondering if the oats absorb all the calories and macronutrients stated on the nutrition label of the milk jug, or if some of it was lost during the cooking process.

  66. 11 months ago
    Anonymous

    [...]

    >higher volume program
    Hmm i was thinking of just doing 4 das of 4x8
    >eat even more
    ANon im gonna get fat quickly
    I went up from 158 to 171 in the last 6 months

  67. 11 months ago
    Anonymous

    If my squat weight keeps going up but form sucks more and more everytime, should I repeat the same weight again?

    • 11 months ago
      Anonymous

      go down 20% weight, more reps

  68. 11 months ago
    Anonymous

    Why is my performance so good in the summer when scorching heat makes mere existence absolutely unbearable?

  69. 11 months ago
    Anonymous

    I'm still a little confused about resting between sets. If you're resting for 3 minutes, should you be ready to immediately start your next set the second that three minutes is up? Or when the rest period is up, should that be when you're putting yourself into position for the next set?

  70. 11 months ago
    Anonymous

    [...]

    >That's awesome bro. I love reading success stories in the making on this board. If there's a day that gets hard and the anxiety is piling on, I'd recommend taking a moment to stop and do some meditation for 10-15 minutes. Meditation, especially one focused on bodily awareness and visualization, worked wonders for me when I was getting my mental health in check. Keep up the good work bro

    Thanks bruv. I do want to start meditating to help my ability to let thoughts pass rather than get hooked on them. I'm good at overcoming anxiousness to do things, eg I can make the first step in entering a situation that may be anxiety inducing. But like mid-way I'll get a thought of anxiety and dwell on it instead of letting it pass. My ability to do this has gotten better already but meditation may be another complimentary piece.

  71. 11 months ago
    Anonymous

    How long should a cut phase last? I see "4 months" as general guidance, but can they last longer? Is it advisable?

    • 11 months ago
      Anonymous

      I would cut hard and fast or slow and steady
      I would be more concerned with watching strength and how you feel than some random platitude

      I'm still a little confused about resting between sets. If you're resting for 3 minutes, should you be ready to immediately start your next set the second that three minutes is up? Or when the rest period is up, should that be when you're putting yourself into position for the next set?

      Those Digits want you to just fricking lift, man

      >A good LP with adequate volume hits all areas.
      Not really, yes compound movements are great, and I am doing them each workout, but if I want to develop my shoulders better i'm going to do exercises that target the side and rear delts as well.

      I add in leaning forward shoulder flies and arm work
      Everything else I do is heavy compound work
      When I cut I look like I roid

  72. 11 months ago
    Anonymous

    There's an odd popping in my left shoulder while doing cable flys. There's slight tinge of pain/discomfort. I assume it's me putting my arms too far back?

    • 11 months ago
      Anonymous

      Nevermind it's only the left one. I'm going to assume that's an actual problem with my shoulder blade or something and get it looked at unless any of you lads know have anything similar

  73. 11 months ago
    Anonymous

    [...]

    >getting fluffy then
    Then i'm gonna do a short cut of 4-6 weeks i think
    Thank you anon

  74. 11 months ago
    Anonymous

    [...]

    >I'd replace them with something easier on the joint
    Got any recommendations?

    • 11 months ago
      Anonymous

      If you're still looking for that deep stretch then I'd recommend deficit pushups or ring pushups. Same stretch but much safer on the shoulder

      In an "ideal" body, what's the relationship between hammer curls, barbell curls, and dumbbell curls? Like should your BB curl be double what you can curl with a dumbbell in one hand? More? Less? And hammer curls should be slightly more than DB curls right?

      Your BB curl will be a little lower than double your DB curl if you're using mostly strict form. Usually the BB curl is a big higher than double because you'll be swinging more than when you use dumbbells. Hammer curls should be a little higher than your DB curls usually

      Any former fizzy drink addicts here?
      I used to drink 4 a day, full sugar. Started my cut last Monday, have allowed myself 1 fizzy drink as my only treat on the cut per day. I think both the cut and lack of sugar is really starting to add up now, yesterday and today my ears have been ringing and I've been feeling weak.

      That's caffeine withdrawal fren. It goes away after a few weeks

      Is a fitness tracking watch a worthwhile investment if my primary focus is on lifting?

      Vast majority aren't worth it. I'd only get one if I needed to keep constant track of my heart health. Their calorie information is really bad right now

  75. 11 months ago
    Anonymous

    In an "ideal" body, what's the relationship between hammer curls, barbell curls, and dumbbell curls? Like should your BB curl be double what you can curl with a dumbbell in one hand? More? Less? And hammer curls should be slightly more than DB curls right?

  76. 11 months ago
    Anonymous

    Any former fizzy drink addicts here?
    I used to drink 4 a day, full sugar. Started my cut last Monday, have allowed myself 1 fizzy drink as my only treat on the cut per day. I think both the cut and lack of sugar is really starting to add up now, yesterday and today my ears have been ringing and I've been feeling weak.

    • 11 months ago
      Anonymous

      i tend to get light/zero stuff but sometimes i crave sugar man

      • 11 months ago
        Anonymous

        I tried a Coke Zero for the first time last month and I didn't really like it. I tried the new Rosalia coke zero though and it was ok. I've actually been fine not drinking the fizzys its just i'm feeling quite weak now.

        • 11 months ago
          Anonymous

          power through it one your body stops craving all that sugar youll get your energy back in no time

    • 11 months ago
      Anonymous

      theres a million 0 calorie sodas now, unless you're one of those pussies scared of artificial sweeteners. i stopped drinking soda a long time ago and switched it out with sparkling mineral water. i think they have flavored 0 calorie types too but i just drink the regular plain water one

      • 11 months ago
        Anonymous

        yeah this sparkling mineral water honestly fills the crave for soda in 99%

      • 11 months ago
        Anonymous

        go for the glass bottles, more expensive but taste way better.

    • 11 months ago
      Anonymous

      I drink sparkling water daily. Good af, sometimes add electrolytes which replicates soda without being toxic.

      Is a fitness tracking watch a worthwhile investment if my primary focus is on lifting?

      I was also considering this, just wanted to track my steps and stuff. I looked at the watches and other things like whoop and Oura ring. It just seems like they feed you a load of junk information. The only thing I've heard people praising them for was being able to improve their sleep.

      I had an apple watch for a while but I didn't find the data very useful. Steps are cool but my phone is in my pocket most of the time which tracks it. Heart rate, blood oxygen levels, exercise time, etc - cool I guess but again not useful. I sold it and don't wear anything now.

  77. 11 months ago
    Anonymous

    Is a fitness tracking watch a worthwhile investment if my primary focus is on lifting?

    • 11 months ago
      Anonymous

      nah

    • 11 months ago
      Anonymous

      I was also considering this, just wanted to track my steps and stuff. I looked at the watches and other things like whoop and Oura ring. It just seems like they feed you a load of junk information. The only thing I've heard people praising them for was being able to improve their sleep.

    • 11 months ago
      Anonymous

      I got one for free from work. For lifting, no they're basically useless. They can track your sleep, which might be helpful for you, and they're okay heart-rate monitor for cardio, but that's it. The calorie information is worse than just looking at a chart and estimating, and the one I got was a fitbit which only had a lap timer in it so I couldn't even program in rest times. No different from just looking at a clock on the wall.

  78. 11 months ago
    Anonymous

    Can someone give me a book or a guide or something for the absolute fricking cripple

    >read the stigg 😀
    You don't get it, i'm basically a slug in human form

    • 11 months ago
      Anonymous

      download stronglifts app
      do the ting
      wagwan

    • 11 months ago
      Anonymous

      If you can’t even seek information on how to get fit how do you expect to have the discipline to go push your limit multiple times a week for years?

      • 11 months ago
        Anonymous

        You're missing the point, the stick assumes you have any muscle. I dont have any, I discovered recently that a medicine I was taken actually causes muscle loss, im basically a cripple

        • 11 months ago
          Anonymous

          Then go ask a doctor. We aren’t equipped to give advise to a cripple and neither is anyone in the fitness industry.

        • 11 months ago
          Anonymous

          Can you lift a 5 pound dumbbell and stand on your own 2 feet?

          Sometimes I feel sensations in my left leg that are like my own blood moving or maybe a "buzzing" of the muscles, or the nerves maybe. And I become aware of my pulse. What is this? Is it bad? It happens fairly regularly.
          >am a bit hypochondriac

          I used to feel the same thing sometimes Satan. Hoping to get an answer

          Why do I lose all interest when a woman is finally interested in me? Am I gay?

          You like the chase and the idea of a woman more than the women herself

          I'm very subpar guys.
          I strain on 3x10 benching the bar. Weak as anything on push exercises but I can pull over my own fatasfatass weight.

          It is embarassing the hell out of me. I'd DL a 100kg easier than do 1 pull up.

          Should I just focus on push?

          Extra, extra focus on pushing. One of your pressing muscles may be atrophied or you may have sustained a huge injury that you powered through and never got treated. Either way you're right that you want to pay a lot of attention to your pushing

          • 11 months ago
            Anonymous

            >One of your pressing muscles may have atrophied or you may have sustained a huge injury

            I did have a stab wound in my right arm pit that gets stiff every so often.
            Thanks anon, solid advice.

  79. 11 months ago
    Anonymous

    Where did /SIG/ go?

    • 11 months ago
      Anonymous

      To my understanding it’s been shuffled under the white pill thread cause jannies had some beef with it.

  80. 11 months ago
    Anonymous

    Anyone get an incisional hernia repair here? and then get back to lifting again successfully?

    I had an appendicectomy and one of the incisions failed 7 weeks later. I took a month off doing anything at all and it still failed. The depression is strong right now.

  81. 11 months ago
    Anonymous

    Sometimes I feel sensations in my left leg that are like my own blood moving or maybe a "buzzing" of the muscles, or the nerves maybe. And I become aware of my pulse. What is this? Is it bad? It happens fairly regularly.
    >am a bit hypochondriac

    • 11 months ago
      Anonymous

      I noticed the other day that the artery in my left wrist was visibly bulging and not my right. i assumed it was about to explode. Still here though.

  82. 11 months ago
    Anonymous

    I'm very subpar guys.
    I strain on 3x10 benching the bar. Weak as anything on push exercises but I can pull over my own fatasfatass weight.

    It is embarassing the hell out of me. I'd DL a 100kg easier than do 1 pull up.

    Should I just focus on push?

    • 11 months ago
      Anonymous

      what? you DL 100kg but cant bench the bar 3x10? youre kidding

      • 11 months ago
        Anonymous

        >youre kidding
        Sadly, no.

        • 11 months ago
          Anonymous

          how much trex are you, trex

          • 11 months ago
            Anonymous

            I'm extinct levels it seems.

            • 11 months ago
              Anonymous

              lmao anon come on your body can not be this weak if you can dl that much

              • 11 months ago
                Anonymous

                Subpar on pulling. I wish I was joking. I'm guessing I should work endurance on the push exercises, it is so fricking embarrassing.

              • 11 months ago
                Anonymous

                then try dumbbells go very light 3x8

              • 11 months ago
                Anonymous

                Thank you anon.

  83. 11 months ago
    Anonymous

    Why do I lose all interest when a woman is finally interested in me? Am I gay?

  84. 11 months ago
    Anonymous

    I've been back in the gym since December. It took until February to start bench pressing. I started with 65lbs and now in April I am up to 100lbs.
    Today, I looked over and there was this little old lady and her old man. Both were benching 135lbs like nothing.
    How quickly should I be able to get to 135lbs? Also, I've been benching 5 days a week, should I alternate? It feels like I should get there faster if I just do them every day.

    • 11 months ago
      Anonymous

      at your own pace anon

  85. 11 months ago
    Anonymous

    Can deadlifts cause shoulder impingement or elbow tendonitis? I do mixed grip and my left arm (supinated grip) is way more fatigued than my right arm, I'm also right handed.
    I'm trying to see what's causing me shoulder pain or elbow tendonitis, it's probably either squats, chinups or deadlifts. My bench and OHP are too light.
    Do I just stop doing em for a while?

  86. 11 months ago
    Anonymous

    im eating at a surplus atm but sometimes during the evening, after working out and eating a big post workout meal, i still get hungry despite being in a caloric surplus. how is this possible? i dont eat any junk food. i eat food with high fibre, almost no simple carbs, plenty of protein, meat, diatery fat, lots of veggies etc.
    am i not eating enough or is there sth else that im missing? according to the scale im gaining at a somewhat steady rate, just as im planning.
    what is my body missing that its telling me that it needs MORE? just doesnt make any sense to me.

    tldr why am i feeling like im cutting despite being on a clean bulk?

    • 11 months ago
      Anonymous

      track calories anon

    • 11 months ago
      Anonymous

      i am

    • 11 months ago
      Anonymous

      >what is my body missing that its telling me that it needs MORE?
      Semen. Seriously though, is this a new diet? Did you eat saltier, greasier foods before? Your body will take time to adapt and complain that it’s missing those things. Otherwise examine your diet and see if there are any missing nutrients.

  87. 11 months ago
    Anonymous

    any anons here runnign an U/L split or similiar that have an extra 5th arm day? if yes, what does yours look like? i feel like i cant work them enough after my upper body compounds and accesoire movements

    • 11 months ago
      Anonymous

      I do U/L 4 day. No 5th day
      I usualy just do arms accessories on Upper days

  88. 11 months ago
    Anonymous

    sup guys im started working out again after years, i was mostly doing calisthenics but bought a barbell + 2 dumbells + 225lbs/100kg of plates to train legs and maybe do rows, etc, how can i structure a routine that combines weighted calisthenics + weights and targets all body parts? for reference i can do pullups for reps with 30kg/66lbs extra but my goal right now is to get one arm pullup and big legs, i could start one of the sticky routines but they don't often have any sort of calisthenic progressions

  89. 11 months ago
    Anonymous

    Professor Leonard. Goat. Saved me in calc 2. And will save me in both my upcoming calc 3 and differential equation classes.

  90. 11 months ago
    Anonymous

    What is the 2pl8 equivalent for flat dumbbell press? I hit 75lbs for reps this week

    • 11 months ago
      Anonymous

      None.
      Nothing equates to barbell work

      Can deadlifts cause shoulder impingement or elbow tendonitis? I do mixed grip and my left arm (supinated grip) is way more fatigued than my right arm, I'm also right handed.
      I'm trying to see what's causing me shoulder pain or elbow tendonitis, it's probably either squats, chinups or deadlifts. My bench and OHP are too light.
      Do I just stop doing em for a while?

      Fap with your other hand you mong

      Why do I lose all interest when a woman is finally interested in me? Am I gay?

      You're an idiot, that's why

      Any former fizzy drink addicts here?
      I used to drink 4 a day, full sugar. Started my cut last Monday, have allowed myself 1 fizzy drink as my only treat on the cut per day. I think both the cut and lack of sugar is really starting to add up now, yesterday and today my ears have been ringing and I've been feeling weak.

      Caffeine withdrawal
      It'll pass and now you won't die of diabetes

  91. 11 months ago
    Anonymous

    I just finished squatting and I think one of the tendons on the back of my right knee on the side hurts for some reason. Anyone know what’s up with that? This has never happened before. It hurts a bit when I bend my knee closed.

    • 11 months ago
      Anonymous

      Its been about 20 minutes and the pain seems to be diminishing so I think I just irritated it or strained it. Still though does anyone know why this might have happened? Is there something I should be looking out for when it comes to squat form?

  92. 11 months ago
    Anonymous

    I need help regarding my leg days. I seem to always get heavy DOMS and feel like complete ass the day after leg day and I'm thinking it's because my squat workouts are getting too intense.Right now I'm squatting 335lbs for 3x5 and I'm running a PPL so I squat two times a week. I don't get gassed and feel like shit on my push and pull days so it's specifically just leg day. I know I need to modify my program regarding squats but I'm not sure how I should do it.

    • 11 months ago
      Anonymous

      If your goal is getting bigger then stop squatting as much, do hack squats or leg press.
      If your goal is strength then you'll have to let squats compromise your other days, or change programming entirely.

      • 11 months ago
        Anonymous

        My goal used to be strength but I'm pretty content where my squat strength is at right now. Definitely focused more on getting bigger how should I modify my squat volume? Should I lower the weight or do less sets? Would 3 sets at an RPE of 6 be better? Currently the 3 sets I do now feel like an RPE of 8 or 9.

        • 11 months ago
          Anonymous

          If you're happy with your strength, then do less sets at the same weight/intensity.

  93. 11 months ago
    Anonymous

    >x^3+y^3=5
    what the frick is he teaching

    • 11 months ago
      Anonymous

      implicit differentiation

  94. 11 months ago
    Anonymous

    Any get an old tractor tire from a tire supply store? I want to start flipping one in the backyard. Anything I should look out for?

  95. 11 months ago
    Anonymous

    four day full body or phul? getting kinda tired of spending two & half hours lifting

    • 11 months ago
      Anonymous

      if your sessions are regularly going over 90 minutes you're probably doing too much. I prefer something like phul.

      https://i.imgur.com/93dasoo.png

      What is the 2pl8 equivalent for flat dumbbell press? I hit 75lbs for reps this week

      like the other anon said, there isn't really any equivalent since it doesn't hit the muscles quite the same plus stability differences.

      How can't you? Figuring out where to start on dumbbells is to take your bench, half it, and multiply by 0.8

      math and 1RM's doesn't always balance out

  96. 11 months ago
    Anonymous

    Does anyone here have experience with peptide treatments?

    Which ones have worked well for you?

  97. 11 months ago
    Anonymous

    Besides my first exercise, should I do warmups in the rest of my exercise on this day?
    >Back squat: 3 x 5-8 (need warmups)
    >RDL: 3 x 7-12
    >Leg press: 3 x 8 -12
    >Leg curl: 3 x 8 - 12
    >Standing calf raise: 3 x 12 - 15
    >Bicep curl: 3 x 8 - 12

  98. 11 months ago
    Anonymous

    any tips for fixing a constantly sore hip flexor?

  99. 11 months ago
    Anonymous

    IS this any good?

    • 11 months ago
      Anonymous

      >do not start at 1000 reps per exercises
      lmfao
      no, it's shit. get an actual calisthenics routine with proper progression if you want to get anywhere.

      • 11 months ago
        Anonymous

        Cool like Convict conditioning?

        It's pretty bad if you're trying to build muscle. Good for muscular endurance though

        So trying to do this would be point less if I didn't care about strength?

        • 11 months ago
          Anonymous

          Convict conditioning is a weird mix of good stuff and meme stuff. Like claiming that people can do one arm handstand pushups, that you should do 5 second positives and negatives, or that everyone should start at the most baby level possible. The progressions are pretty good though

    • 11 months ago
      Anonymous

      It's pretty bad if you're trying to build muscle. Good for muscular endurance though

  100. 11 months ago
    Anonymous

    I guess I have some questions and they certainly doesn't deserve their own thread.
    Been on a fitness journey for, idunno, 9 months or so? Learning a little bit more all the time. Short-term goal: get down to a healthy weight. Medium term goal: get as lean as I can get. Long term goal: get into the best shape of my life and stay there.
    Current stats: 32yo, 6ft, 208 lbs, I lift dumbbells, ride a bike, do basic bodyweight stuff / calisthenics, plus gettin' muh steps in like one of those stepcounting douchebags.
    Questions: is IST the board for me, or am I too much of a normie to you people?
    What's the best random-ass piece of advice would you give me?
    I lost 2 lbs a week for a month straight recently but then I only lost 1 lb this past week... why am I so unreasonably frustrated by this?
    I'm really looking to accelerate my progress.

    • 11 months ago
      Anonymous

      so you've kept your routine consistent since starting, that's good. I think the biggest red flag I see is that you haven't mentioned anything about your diet: what are you doing to lose weight? Counting calories is the easiest way to make a weight adjustment since you're monitoring what you eat. Stick to a consistent calories deficit, and the weight will go.

      The sticky is kinda broken but the very basics are still there. Check it out.

      • 11 months ago
        Anonymous

        Ah yes I am dieting too. Trying to keep it under 2.5k calories a day.
        that sticky is good readin'

        • 11 months ago
          Anonymous

          2500 calories is actually a bit too much for your current weight. Reduce it to 1800 if you want faster progress

  101. 11 months ago
    Anonymous

    will front squats give me those dbz style quad muscles?

    • 11 months ago
      Anonymous

      It'll help, but if you look closely at their leg shape for the front of the leg, the hip adductors, rectus femorus, and vastus medialis are the most prominent areas, so you'll want to bias those the most. Front squats are an overall good quad builder and a good base. If you do them with a wider stance you'll work the hip adductors a lot as well as the quads. After that, choose a single leg squat like split squats or lunges to almost finish the quads while biasing the vastus medialis. To end the quad exercises do a seated leg extension and lean forward at the hip a little when you fully extend to put a strong bias towards the rectus femorus. Biasing a part of the quad in the short term means nothing, but over the long term it can really affect how your quads look. If you look at silver era bodybuilders, who did a lot of single legged lifts over two legged lifts, they have very large vastus medialis', while golden era bodybuilders preferred two legged lifts like back squats and it built their vastus lateralis much more over the years, giving their legs a wide look that they wanted for the "x-frame."

  102. 11 months ago
    Anonymous

    what is the most likely cause of extremely painful golfer's elbow that takes like 10 days to feel better after doing dumbbell bicep curls?

    Some research makes me think it's a combination of bad form and weak forearms since I'm a complete noob but not sure

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