QTDDTOT

Questions that don't deserve their own thread.

  1. 3 weeks ago
    Anonymous

    I've started doing pull ups after my deadlifts as part of back day and I'm shit at them. I started off with 6 reps, 3, 3 and then 2. I am seeing improvements each week, should I stick to this or do assisted ones instead so I can do more reps?

    • 3 weeks ago
      Anonymous

      do your pullups first or on a different day or hour if you have enough free time to go to the gym more than once a day.

      https://i.imgur.com/l0E38Eg.jpg

      I have 3 months to lose as much as possible, how do i do it safely

      do your cardio and stop eating like a pig

      What do you do to not feel like you’re getting absolutely crushed by the bar when doing squats? I’ve been lifting for about a year and max squat I’ve reached is like 225 x 5 (170lbs bw) and whenever I get to around 180lbs squat I just feel like Atlas carrying the weight of the entire world

      breath properly, there's a lot of YouTube videos made by "professionals" teaching you the basics of breathing. Also, fix your feet and knees to the right angle. Use your core

    • 3 weeks ago
      Anonymous

      No, that's enough reps for you to get a good training effect out of them. Assisted pull ups change the mechanics of the movement and should only be done up until the point where you can do at least a few consecutive reps without assistance.

      Also as another anon mentioned you're probably fatigued from the deadlifts. Consider changing the exercise order or moving them to a different day. I usually do pull ups before deads because the deadlift really fatigues me for pulls ups, but the opposite isn't true.

      https://i.imgur.com/l0E38Eg.jpg

      I have 3 months to lose as much as possible, how do i do it safely

      Eat a healthy diet on a ~500kcal daily deficit and lift weights + cardio

      What do you do to not feel like you’re getting absolutely crushed by the bar when doing squats? I’ve been lifting for about a year and max squat I’ve reached is like 225 x 5 (170lbs bw) and whenever I get to around 180lbs squat I just feel like Atlas carrying the weight of the entire world

      Brace your core, tighten your upper back as you set up on the bar. Also get reps in with weights that are *just* below the point where you feel like you're getting folded over(80-90%).

      Does walking a lot eases leg DOMS or makes them worse? Just walking, not joggin, sprinting uphill or anything like that.

      Worth trying out. If it does for you, it's purely psychosomatic. Best thing you can do to recover is rest.

    • 2 weeks ago
      Anonymous

      I agree with those that have suggested doing your pull ups before you deadlift. If you want to increase the total number of reps you do, I would also suggest not going so close to failure, especially in the early sets. See if you can manage five sets of four pull ups with one to two minutes of rest in between, and work your way up from there. If you are consistent with this, you should make some steady gains in the next couple of months.

  2. 3 weeks ago
    Anonymous

    I have 3 months to lose as much as possible, how do i do it safely

  3. 3 weeks ago
    Anonymous

    What do you do to not feel like you’re getting absolutely crushed by the bar when doing squats? I’ve been lifting for about a year and max squat I’ve reached is like 225 x 5 (170lbs bw) and whenever I get to around 180lbs squat I just feel like Atlas carrying the weight of the entire world

    • 3 weeks ago
      Anonymous

      Do you have weak shoulders/core?

      • 3 weeks ago
        Anonymous

        About shoulders, I’m not sure - for ohp I can do 125lbs 5x5. Core - yes i think so because I injured my back doing DL about 8 months ago and haven’t really done it much because I’m scared and almost certain that it will happen again. Are there exercises other than DL that you can recommend for working the core?

        • 3 weeks ago
          Anonymous

          Just do deadlifts again mate but get some instruction and someone to check your form.

          • 3 weeks ago
            Anonymous

            do your pullups first or on a different day or hour if you have enough free time to go to the gym more than once a day.
            [...]
            do your cardio and stop eating like a pig
            [...]
            breath properly, there's a lot of YouTube videos made by "professionals" teaching you the basics of breathing. Also, fix your feet and knees to the right angle. Use your core

            Ty

        • 3 weeks ago
          Anonymous

          >Are there exercises other than DL that you can recommend for working the core?
          not him but try mcgill's exercises, get his book or look up a video online of his big 3

  4. 3 weeks ago
    Anonymous

    Does walking a lot eases leg DOMS or makes them worse? Just walking, not joggin, sprinting uphill or anything like that.

  5. 3 weeks ago
    Anonymous

    I have tightness around the side/front of my right hip, how do I fix it?

  6. 3 weeks ago
    Anonymous

    How to achieve this?

    • 3 weeks ago
      Anonymous

      Hair gel.

    • 3 weeks ago
      Anonymous

      take off your shirt

      • 3 weeks ago
        Anonymous

        I'm a bit chubby.

        • 3 weeks ago
          Anonymous

          SS+GOMAD then

          • 3 weeks ago
            Anonymous

            I want to be thin but ripped, I want to look like a walking foreskin. I was thinking something high volume.

            • 2 weeks ago
              Anonymous

              You should fast. Stop eating every other day, or do intermittent fasting, and keep your caloric intake low.

  7. 3 weeks ago
    Anonymous

    Is there anything wrong with doing step ups on the adjustable bench? The gym I go to doesn't have any boxes or platforms to do step ups.

  8. 3 weeks ago
    Anonymous

    Whats the deal with heel elevated squats? Just started doing them and they feel awesome.

    • 3 weeks ago
      Anonymous

      Elevating your heel will reduce the demand for ankle flexibility in order to perform the movement, which lets your shins get more horizontal and your knees can come further forward. This allows you to squat with less hip flexion. You're basically performing a front squat while excusing yourself from the mobility it demands. Work on gaining greater mobility of the ankles and hips, and eventually regular back squats will feel like that.

      • 3 weeks ago
        Anonymous

        Other anon here. Is it then better to squat with bare feet/barefoot shoes and gradually get into the mobility and form or just squat with squat shoes all the time?

  9. 3 weeks ago
    Anonymous

    when you stall on your lift and deloading doesn't help, do you switch the lift for another and get back adter month or when you stall on a new one? like from ohp to push press back to ohp.

    • 3 weeks ago
      Anonymous

      switching lifts completely for extended periods of time likely won't do you any good. it would be best to alternate or add similar movements to those you are stalling on to help strengthen your weaknesses. picrel is an example of that for squats. but also...

      am I really stalling? checklist
      1. am I eating enough?
      2. am I sleeping enough?
      3. have I increased rest time up to 10 minutes between sets?
      4. have I tried reducing reps and sets?
      5. have I tried deloading 10% up 2-3 times?
      6. am I doing a program that has periodisation to avoid stalling and fatigue?

  10. 3 weeks ago
    Anonymous

    Is it possible to shrink pecs? I am very thin irl but for some reason I have these weird pecs that look unproportional to the rest of my body. I know it’s not gyno or fat because I asked my doctor and he said it was muscle but even when I try to lose muscle by doing literally nothing all day nothing changes am I just stuck like this?

    • 3 weeks ago
      Anonymous

      Bro, just get bigger shoulders arms and neck and it will look good

      • 3 weeks ago
        Anonymous

        Is there a way I can get rid of them tho. I am ok with dieting and eating salads and healthy food because I never really liked sodas and sugary things to begin with but I don’t want to buy a gym membership just so my man tits will look proportional to my body and that’s saying if I don’t forget about said membership

        • 3 weeks ago
          Anonymous

          just never hit chest

          • 3 weeks ago
            Anonymous

            I don’t and I don’t even see how that would do that

  11. 3 weeks ago
    Anonymous

    What are those bracelets people use to connect their limbs to cable machines called? The ones that look like bdsm equipment lol

  12. 3 weeks ago
    Anonymous

    my gym doesn't have glute ham raise machine bench or machine. are hyperextensions good substitute?

  13. 3 weeks ago
    Anonymous

    I notice certain muscles feel warm to the touch after I workout. Is this just normal and a sign that those muscles are being worked and growing? Is this a good way to check and make sure that I'm hitting the right muscle groups with a workout? Does the intensity of the warmth point to how throughly/effectively that muscle is being worked?

    • 2 weeks ago
      Anonymous

      anon... blood is hot. when you use your muscles blood rushes to them. thats how you get a pump. yes they will be warm to the touch. I wouldn't think about the intensity of the warmth having meaning or anything though...

      • 2 weeks ago
        Anonymous

        I figured it was the blood but I was just curious if this knowledge could be useful.

  14. 3 weeks ago
    Anonymous

    >Want to continue increasing my lifts
    >Getting kinda chubby
    I'm 82kg, 185cm, could I just do
    >bulk to 85kg
    >cut to 80kg
    >repeat
    Until I look good at 80kg?
    Really don't want to cut down to 72kg again.

    • 2 weeks ago
      Anonymous

      yeah that could work but it depends on the time frame. If you start bulking and go from 80 to 85 in 2 months and then start cutting again, it was probably pointless. If you do the same thing over 6 months then you might actually make some gains and get your numbers up.

  15. 3 weeks ago
    Anonymous

    Good alternative for squats? my sciatica hurts too much when i do it

    • 3 weeks ago
      Anonymous

      hack squats or leg press

  16. 3 weeks ago
    Anonymous

    [...]

    • 3 weeks ago
      Anonymous

      jerk off

    • 3 weeks ago
      Anonymous

      I pour boiling water on my creatine to make it dissolve. Good or bad?

      Either fap or do very long term no fap. Long term no fap kills libido.

      • 2 weeks ago
        Anonymous

        jerk off

        but the entire point is so that I don't have to fap. for me at least, fapping and consuming/thinking about fapping material kills the imagination and dulls the senses

  17. 3 weeks ago
    Anonymous

    How would you program an intermefiate routine for 3 days, 1-1.5 hour max each day? Which is better?
    >stretch PHUL over 8-9 days
    >3-day strength routine
    Goals is aesthetics and health

    • 3 weeks ago
      Anonymous

      Or is it better to do an U/L split with only 1 lower body day and add some cardio and hill sprints for extra legs?

    • 3 weeks ago
      Anonymous

      Workout 1
      Chest and Back

      Workout 2
      Legs

      Workout 3
      Shoulders, Biceps and Triceps

  18. 3 weeks ago
    Anonymous

    i have weak lats, and only recently found how to activate them. made ok progress so far, but why is my lat muscle so tight?
    what i mean is, it's so hard to flex it. i need to concentrate hard and look for that mind - muscle connection before i can even flex it; and then when i pull it, it feels rather tight. unlike, eg, my bicep that i can just flex instantly and it responds softly and easily.

    • 2 weeks ago
      Anonymous

      after squatting, I got really nasty tightness in an area where the hamstrings meet the glutes. any stretches for it? seems like I've tried every stretch i found to no avail.

      bump

  19. 3 weeks ago
    Anonymous

    What are your thoughts on sandbag weights? I'm thinking of getting one and throwing it around the backyard. Carrying two of them at once. I'm an oldfag with kids stuck at home and don't want to she'll out money for a home gym.

    • 3 weeks ago
      Anonymous

      They're alright, I've got one that loads to 125lbs (I have pushed it to 150lb though). Was handy before I got my oly set. You'll generally have to down load your weight to do the same exercises, and some aren't as manageable as they are with a barbell/dumbbells. For example, OHP and squats can be cumbersome.

  20. 3 weeks ago
    Anonymous

    Clicking in right assbone when doing feet to bar leg raises

  21. 3 weeks ago
    Anonymous

    How do you lockout or rather with what, during sumo dl?
    Pushing your ass in?

    • 2 weeks ago
      Anonymous

      push your bum in, lock the knees, straighten back.

  22. 3 weeks ago
    Anonymous

    When people try to hog more than one machine I move their stuff off the machine they're not using. That's okay right? They're not allowed to take up two things. Someone got mad at me but he's a rulebreaker so

  23. 3 weeks ago
    Anonymous

    Does fapping actually kill gains or is it a local meme?

    • 3 weeks ago
      Anonymous

      Only in your non dominant arm.

      • 2 weeks ago
        Anonymous

        what if you swap arms?

    • 2 weeks ago
      Anonymous

      meme. don't do it before lifting though or you'll likely feel weak.

  24. 3 weeks ago
    Anonymous

    I'm new to leg exercises. How can I use a leg press without inverting my knees? I've heard you're not supposed to lock your legs but what does that mean?

    • 2 weeks ago
      Anonymous

      lock legs just means to fully extend them. for leg press just push to ~90% extension and dont rest at the top of the movement.

  25. 3 weeks ago
    Anonymous

    CAN'T FUCKING CURL WITHOUT MY HANDS KILLING ME.

    Every time I try to do curls with a dumbbell or barbell (even the ez barbell) or chest press with dumbbells I get cramps in the palm of my hand and have to stop because it starts to hurt. This shit is literally killing my gains because I can't get to failure because of this. Also, no matter the weight, lighter or heavier, I still get cramps.

    Help bros, what can I do to fix this?

    • 3 weeks ago
      Anonymous

      do you bend the wrist backwards like this? this helps to put the stress off of the forearm and increase RoM

      • 3 weeks ago
        Anonymous

        No, i keep it straight like the first pic during the whole rom

        • 3 weeks ago
          Anonymous

          It's better to bend it backwards. I used to have pain in my arm after curls, it stopped after I started bending my wrist backwards. I also do that on tricep exercises.
          Athlean made a vid about it recently too, it's on his channel, a "bicep tip" video

          • 3 weeks ago
            Anonymous

            Thanks anon, i will try it next time

    • 3 weeks ago
      Anonymous

      do you get pain from reverse curls? sure you will curl less weight with those, but they will grow your forearms and they can help you learn more about the pain. You want to try to replicate the same sensation/ same pain with different movements...

      • 2 weeks ago
        Anonymous

        Yep, i get the same pain while doing reverse curls

        • 2 weeks ago
          Anonymous

          i'm a bit tire so low effort answer. check out magnesium supplementation for cramps. It will work if you are low on magnesium. It will not work if you have a good balance of micronutrients and enough magnesium. Cheap. an you might see something else cramp related in the pharmacy.

    • 2 weeks ago
      Anonymous

      try not gripping the bar so damn hard

    • 2 weeks ago
      Anonymous

      Are you over doing pull ups and dead hangs and stuff? This just happened to me but only after pushing those movements really hard.

  26. 3 weeks ago
    Anonymous

    I’ve noticed ever so often I will drink water and I start getting the shits. Anyone know what might be the cause?

  27. 3 weeks ago
    Anonymous

    No gym access, have a barbell at home with 600lbs total of weight that I use for lifts like OHP, deadlifts, rows, cleans etc. wanted to reintroduce some full ROM horizontal pressing to make up for a lack of benching, so started considering weighted pushups. Although, my backpack can’t store enough weight to make the work meaningful. Should I just keep focusing on OHP, or would it be worth taking the time to drive to a local park with weight and do dips there instead?

    • 3 weeks ago
      Anonymous

      are dips horizontal pushing? 😀 maybe depending on how you do them ?

      In your case I would really focus only on vertical pushing. I wouldn't waste my time on something that I am not able to overload conveniently. Unless going to the park with weights is convenient, don't do horizontal pushing. Or at least minimize it considerably, like once every 2 weeks, or once every 3 weeks, or once every 4 weeks. Just focus on what you can do real heavy, which is OHP. Of course you can have a phase of 1-2 months where you devote a lot of time to horizontal push but that's the exception rather than the rule.

      There are also alternative exercises for horizontal pushing, where you use pretty minimal weight but terrible leverage, so it is actually much harder than weighted push ups/dips, but these exercises originate from gymnastics. (e.g. zanetti press with arms close to your hips is top tier for chest, and biceps.) These are not suitable for you, because you have no tendon prep and there are small details that can make the exercise super easy and inefficient (e.g. zanetti press with arms to the side, or slightly bent elbows)

      • 2 weeks ago
        Anonymous

        Thanks a lot for your really detailed advice. Got it, I’ll continue focusing on OHP and look into Zanetti press on rest days, using very light weight and just focusing on form for now

  28. 3 weeks ago
    Anonymous

    How do I do this without shoulder discomfort? My right shoulder always bugs me no matter how I position the seat or my grip. It sucks cause the chest engagement is really good

    • 3 weeks ago
      Anonymous

      try experimenting with different scapula positions.

      the best one is where your armpit is facing forward. To help you understand this, think about chin ups and pull ups. At the bottom of the chin up your armpits(and triceps) are facing forwards. At the bottom of the pull up your armpits are facing slightly to the side...

      If there is a person in front of you, you want to "show them your pits". I know it's not perfect, but this is the cue people use. This position is very shoulder friendly.

      maybe you could use very light weight and the chin up grip. The grip will be uncomfortable to push heavy weight, but forces your shoulder in a good position. This could be just a test to see if what I am suggesting helps you at all. You don't need to lose your gains by training with an uncomfortable grip for the rest of your life. Could give more tips, but I think it's best to test this out first and see and adjust from there.

      • 2 weeks ago
        Anonymous

        I don't really understand the q if I'm honest. I've tried various scapula positions, arching my low back etc. I've tried tucking my elbows more but it's hard with a fixed machine

        • 2 weeks ago
          Anonymous

          -stand up straight and raise your hands overhead.
          - supinate your wrist maximally. in other words do a chin up grip and even over rotate it. Google wrist supination if you don't know it.
          - it should feel like screwing in your shoulder.

          If you understand this, I can give you 1 more cue, but don't want to confuse you. so first let's make sure you follow this far.

          • 2 weeks ago
            Anonymous

            Oh I get it, it's the same feeling as the "break the bar" cue when you're doing bb bench to activate the lats. I always tighten my lats on my press by default cause I do it when benching

            • 2 weeks ago
              Anonymous

              now while maintaining that feeling lower your arm and do the exercise 😀

              • 2 weeks ago
                Anonymous

                I can't without discomfort at the bottom. I even tried doing it unilaterally so I could make sure my scapula position was tight and it still felt bad. Shit blows. I get the same discomfort at the bottom of db flyes so maybe it's a mobility problem.

              • 2 weeks ago
                Anonymous

                front delt? Might be just some benign inflammation, that goes away with time. Do you know what caused the pain in the first place. Is it the seated chest press machine, or was it preexisting? How long have you been having this pain? what sort of other movements cause this pain?

              • 2 weeks ago
                Anonymous

                Yeah its discomfort in the front part of the shoulder but it feels kinda like slight pinching. It started happening a few months ago on heavy bench. I stopped benching altogether anyways after that and moved to db incline only and its fine but i cant do machine press or db flyes either.

              • 2 weeks ago
                Anonymous

                The only way to know is if you find a doctor who isn't a scam... which is very difficult. You need the sort of doctor who treats sports injuries of elite level athletes. Going to a regular doctor will get you prescribed an anti-inflammatory drug and tell you to rest, and don't do bench press (without doing any examination whatsoever)...

                This is impossible so your second best option is to listen to IST. Here's the plan...
                Think about the last 2 months. Did the pain increase in intensity? Same intensity or less? This is how you judge if you are moving in the right direction. Do this every now and again.

                Is the pain huge or are you able to work through it? Most likely you are going to be able to work through it. This is a good sign, but you don't want to do it.
                Try to avoid all exercises that cause pain for a week or so. and then go back to them and see if it feels any different.

                Rehab can be done with 0 weight or with very low weight at home (like you should have 1-2kg dumbbells lying around that your gf uses, right?)
                For rehab do the movement that causes you pain, but do it extremely slowly. You know how people do 1 pull up where they take 1 minute to go up and 1 minute to go down? You want to do something similar for the movement that is causing you pain. Do this whenever you are shitting, bored at home, or waiting for a bus with no people around. Your goal should be to do a bunch of very slow reps with 0 pain. Doing the exercise very slowly should minimize pain sensation. This is your rehab.

                this is a demonstration of the speed you need to use for your rehab (might go a little bit faster)

                ?t=91

                Finally you should always have at the back of your head, that there are movements, that don't cause pain, but are still harmful to your tendons. So if you do feel better, ease into it. If pain disappears, do at least 2-3 workouts with low weight (30%-66%), before jumping back to your normal weight.

              • 2 weeks ago
                Anonymous

                >Try to avoid all exercises that cause pain for a week or so
                I've only been doing db incline bench for the past 2 months or so for chest. It's not an acute injury I don't think. I've had the thought that it's because of my leverages. I have very long arms so for BB bench for example the bottom position was very deep and if i experienced a breakdown in form like upper back loosening when going heavy it would put my shoulders in a compromised position at the end of the range of motion. For the machine press it feels like I can't get into a position in the machine where my elbow angle relative to my torso is tucked enough to not put me in an uncomfortable position.

                https://i.imgur.com/Vibwe6p.jpg

                What you're describing is classic internal rotation and impingement of the supraspinatus tendon.

                Look up external rotations with a band or the cable machine and work up from there. Your rear delts are probably shit vs your front delts so you're lacking subacromial space in the shoulder.

                $100 for my service

                I also had the thought of a weak upper back so I've been doing work for it the past few months

              • 2 weeks ago
                Anonymous

                What you're describing is classic internal rotation and impingement of the supraspinatus tendon.

                Look up external rotations with a band or the cable machine and work up from there. Your rear delts are probably shit vs your front delts so you're lacking subacromial space in the shoulder.

                $100 for my service

  29. 3 weeks ago
    Anonymous

    Bench: 72.5kg 3x5
    OHP: 42.5kg 3x5
    Bent over row: 85kg 3x5
    Deadlift: 100kg 3x5
    Zercher: 85kg 1x5 failed the second set of five
    Realistically how bad is my progress? I’ve only been doing weights for a year but I’ve switched up my workout routine a couple of times. Never used to do bench until 6 months ago stuff like that.

    • 3 weeks ago
      Anonymous

      height, weight? id say your ohp and diddly def lacking

      • 3 weeks ago
        Anonymous

        I’m 5’7, fat at around 180lbs/80kg right now. I’ve only been doing deadlift for like 4 months but still it’s pretty bad to be fair

    • 2 weeks ago
      Anonymous

      That bent over row is suspect as fuck. There is exactly 0 chance your form is dogshit with half the movement being hip extension

      • 2 weeks ago
        Anonymous

        Yeah to be fair my form isn’t perfect and I use momentum on last reps/set a bit. I’ve been trying to increase weight really fast so I’ll probably just keep it at 85kg and work on getting cleaner reps and higher sets

        • 2 weeks ago
          Anonymous

          You should lower the weight to whatever you can do for 3x5 with clean form. If you cheat you aren't doing the same exercise anymore. You want to avoid literally any form breakdown when you can and you shouldnt ego lift on an accessory anyways

          • 2 weeks ago
            Anonymous

            Yeah maybe I will lower it a bit if I keep struggling as much on the last reps

    • 2 weeks ago
      Anonymous

      I’m 5’7, fat at around 180lbs/80kg right now. I’ve only been doing deadlift for like 4 months but still it’s pretty bad to be fair

      average or slightly below imo. the deadlift is pathetic though.

  30. 3 weeks ago
    Anonymous

    How do I resist the urge to fuck that hot legal 16yo that’s clearly into me?

    • 2 weeks ago
      Anonymous

      why resist whens she's legal and willing? are you a gay?

    • 2 weeks ago
      Anonymous

      watch autopsies of female bodies and dont you dare avert your gaze from it. thats where you will be (i hope not)putting your dick

      • 2 weeks ago
        Anonymous

        Hentai with x-rays turn me on, good god that I am not into 3D as much.

  31. 3 weeks ago
    Anonymous

    How long after eating an orange will I recieve it's energy?

    • 3 weeks ago
      Anonymous

      if you haven't eaten in a while 30-60min... If your stomach is already full you shouldn't eat an orange. Fruits are supposed to be eaten on an empty stomach

      • 3 weeks ago
        Anonymous

        Ty for answer
        That seems counter inuitive, I would have the thought eating a fruit after a meal would be good in several ways cos of the acid and fibre.

        • 2 weeks ago
          Anonymous

          meat takes too long to digest, and oranges take short time, since they are only sugar + water + indigestible fiber that you sshit out.

          so if you eat an orange on an empty stomach it goes quickly through your gastrointestinal tract (GIT). If you eat an orange after some steak, the orange is stuck in your stomach until the steak gets digested enough to move on to the next part of your intestines.

          Haven't put much thought on the fiber and acid aspect that you point out. Even if this is 100% true I would still wait 2h or at least 1h after a heavy meal, before eating an orange.

          • 2 weeks ago
            Anonymous

            Food for thought(heh), thanks anon

          • 2 weeks ago
            Anonymous

            >tfw I mis-timed my orange consumption and lost all my gains

  32. 2 weeks ago
    Anonymous

    assuming I can do 1 minute planks, how long will it take to be able to hold a plank for 3 or 4 minutes

  33. 2 weeks ago
    Anonymous

    Strange one Anon's but my problem isn't lifting, diet or motivation. My problem is I can't handle not being IN the gym working out.

    I have been lifting 9 years with motivation coming and going but over the last few months I get really depressed when I know the workout is coming to an end.

    I just don't want to leave the gym and get depressed as fuck when I know everything is worked out and I have to wait until I recover.

    Is this healthy ? Both Mentally and Physically.

    • 2 weeks ago
      Anonymous

      >Is this healthy ? Both Mentally and Physically.
      nope, it means your life sucks. But don't worry a lot of people like you.

      • 2 weeks ago
        Anonymous

        > nope, it means your life sucks

        I suspected this. Oh well, might as well look good while depressed.

        • 2 weeks ago
          Anonymous

          nah actually I am wrong. I wanted to make you feel depressed. My bad.

  34. 2 weeks ago
    Anonymous

    Do wrist curls actually do anything as far as targeting the forearms or am I just looking stupid and wasting time

    I’m going for that popeye build

    • 2 weeks ago
      Anonymous

      Do hammer curls, towel pull ups and finger curls with a heavy KB instead for that popeye sized forearm.

  35. 2 weeks ago
    Anonymous

    Is it true whatever workout you do first gets the most priority in growing?

    • 2 weeks ago
      Anonymous

      Yes and No.

      The only reason you WOULDN'T grow on a secondary movement is if you gas yourself out so much on the first you can't push yourself hard enough.

      Your muscles don't get priority in growth based on the workout order. It's all down to you making sure you can workout with enough intensity each set.

    • 2 weeks ago
      Anonymous

      Sorta, you will have more energy earlier in your workout so you will be able to put more effort into your first exercise than your second

  36. 2 weeks ago
    Anonymous

    Can I just do a different compound lift each day? How shitty will this make my physique? I don't want to sit there for an hour lifting weights twice a week but pumping out a few sets makes me feel pretty good and I want that high every day.

    • 2 weeks ago
      Anonymous

      >Can I just do a different compound lift each day?

      You should allow worked out muscles 48-72 hours minimum to recover following a training day.

      > How shitty will this make my physique?

      Depends on the compound movements but above average. Many power lifters do mostly compound movements and they look pretty jacked.

  37. 2 weeks ago
    Anonymous

    Big balled bros help me out. During deadlifts the bar keeps hitting my nuts. Any tips? Do I really have to wear a fucking cup lol?

  38. 2 weeks ago
    Anonymous

    I got covid and havent lifted in a week and a half. It was during a bulk and it completely wiped out my appetite as well so im down like 6 pounds already as a result. Should i just start a cut now?

    • 2 weeks ago
      Anonymous

      No, when cutting you should be trying to cling onto as much muscle as possible, you probably lost a bit during covid.

  39. 2 weeks ago
    Anonymous

    Recovery after 30? Naturally it will slow down but do any boomer anons have any lifehacks beyond get enough sleep? I haven't been eating as much lately to get leaner but my recovery is kind of dogshit at the moment, I've not been up to workout for the last couple of nights. Time to pick up the fork?

    • 2 weeks ago
      Anonymous

      Cardio and general conditioning improves my recovery. It will be absolutely wank to start with though

      • 2 weeks ago
        Anonymous

        Good to know, I ate a pear and forced myself to go for a run

  40. 2 weeks ago
    Anonymous

    Should I fast during my rest days if I'm cutting?

    • 2 weeks ago
      Anonymous

      only if you're a fat fuck >25%bf

  41. 2 weeks ago
    Anonymous

    Does building pec muscles make tits look bigger/perkier?

    -fat bitch who's (not very big to begin with) titties are looking a little sad and deflated after weight loss

    • 2 weeks ago
      Anonymous

      its minimal, but yes it can make them perkier and sit a little higher. the same goes for any part of your body where muscle can be developed.

  42. 2 weeks ago
    Anonymous

    What are some good weighed excercises for the semimembranosus and semitendinosus muscles?

    • 2 weeks ago
      Anonymous

      gastrocnemius and soleus,too,i forgot to ask.

  43. 2 weeks ago
    Anonymous

    I get a tight sharp pain in only the inside of my right right bicep when doing pullups. I've never gotten injured there in my life and don't know what's causing it. I've taken a break from pullups just to see and three weeks later same pain, same spot. I know, go see a doc, but anyone ever experience this?

  44. 2 weeks ago
    Anonymous

    What's the downside to only doing leg press and isolation machines for legs?

  45. 2 weeks ago
    Anonymous

    Seven days later and I can finally walk normally without pain. Should I do legs tomorrow?

    • 2 weeks ago
      Anonymous

      wtf happened?

      • 2 weeks ago
        Anonymous

        Some anons were saying it was a partially torn hamstring. Got it by sprinting while playing touch rugby. I didn’t stretch.

        • 2 weeks ago
          Anonymous

          >I didn’t stretch
          Good, learn to warm-up

    • 2 weeks ago
      Anonymous

      fuck no you shouldn't , thats gnarly

  46. 2 weeks ago
    Anonymous

    How do I stop sweating so fucking much? I sweat bucketloads during a workout (even if it’s something fairly non-intensive) and weights sometimes become too slippery to handle. I feel dizzy and dehydrated afterwards. Am I just fucked?

    • 2 weeks ago
      Anonymous

      what do you eat / drink through the day? one trick that works for me is only drinking cold liquids.

      • 2 weeks ago
        Anonymous

        I tend to just drink water. Sometimes coffee if I’m up early.
        I eat lots of deenz.

  47. 2 weeks ago
    Anonymous

    [...]

    Anyone wanna answer why my waist size is supposedly "healthy" but I'm apparently at 31% body fat.

  48. 2 weeks ago
    Anonymous

    Getting a brutal rushing headache that comes from base of neck up to skull.
    Only happens during tricep push downs using the cables.
    Ive done skull crushers and overhead extensions and never experience this.
    Is it my form? Or breathing? Or just overall straining too hard? Putting a hamper on arm day for sure.

  49. 2 weeks ago
    Anonymous

    I want big arms, big calves, and abs, but don't have equipment, can't go to gym, what do?

    • 2 weeks ago
      Anonymous

      get a fucking job and save up some money for gym or homegym

      • 2 weeks ago
        Anonymous

        I'm travelling bro, when I've returned home yeah no problem, but i need something i can do while on the go now

        • 2 weeks ago
          Anonymous

          nothing you can do on the go without weights will get you big

  50. 2 weeks ago
    Anonymous

    Has there been any studies on where fat is burned across the body?

    As in, does it burn uniformly by a % of the total within an area?

  51. 2 weeks ago
    Anonymous

    I’m thinking about starting to occassionally train twice a day, my main PPL routine and a second ab routine at home. Is this a good idea or will training twice be bad for some reason?

  52. 2 weeks ago
    Anonymous

    what's a good company for resistance bands? like, thick ones. i want to start doing leg exercises with them ever since my physical therapist gave me a band to use at home. it's a weak one but i'm in a good enough place to up the weight i think. i think the size meant for bodyweight squats are called mini-bands?

  53. 2 weeks ago
    Anonymous

    How to incorporate dedicated abs training into my PPL routine?
    I've found a few routines on the internet, but they make PPL take even longer than it already does.
    Are there any exercises I can just quickly throw at the end of my set toget decent reults?

    Also, how often should I train abs?
    I've been lifting for 19 months, and I'm still a total ablet, even at low bf%'s.

    • 2 weeks ago
      Anonymous

      Do cable crunches 3xweek, and train your obliques too.

  54. 2 weeks ago
    Anonymous

    Anons what does it mean if I'm feeling more sore than swole after a workout and my shoulders are in an insane amount of pain after squats when trying to raise my arms above my head.
    Absolutely petrified of coming so far only to injure myself again.

  55. 2 weeks ago
    Anonymous

    after squatting, I got really nasty tightness in an area where the hamstrings meet the glutes. any stretches for it? seems like I've tried every stretch i found to no avail.

  56. 2 weeks ago
    Anonymous

    Are inverted rows worth doing if I can do pullps?

    • 2 weeks ago
      Anonymous

      No.

  57. 2 weeks ago
    Anonymous

    curious about anyone whos broken an addiction permanently. what was the key to you breaking through?

    Im guilty of doing the all or nothing approach and I'm wondering why that is, and how to break out that mindset

    • 2 weeks ago
      Anonymous

      addiction to what exactly?

    • 2 weeks ago
      Anonymous

      The key is being truly fed up with the addiction.
      I only quit smoking after it held me back long distance running
      I only quit drinking heavily after I blew hot when my parole officer breathalyzed me.
      I only quit fapping when I had sex and realized I couldn't cum because of the friction that wasn't there anymore.
      Find rock bottom. Only then can you climb up

  58. 2 weeks ago
    Anonymous

    I'm thinking of going to an AMP. Is $120 a reasonable prince for sex?

    • 2 weeks ago
      Anonymous

      probably but they don't usually do sexo only hj and touchy touchy titties

  59. 2 weeks ago
    Anonymous

    How bad will it be for my leg gains and health if I cut out 1 of my 2 leg days and substitute it for cardio and sprints?

  60. 2 weeks ago
    Anonymous

    Whats your mewing routine IST
    Lately Ive just been mewing everytime I look at a mirror/think about mewing

    • 2 weeks ago
      Anonymous

      'mewing' is the normal comfortable state your tongue should always be in. there is no routine.

  61. 2 weeks ago
    Anonymous

    I keep squatting all the way to the floor, I'm never going to make it

  62. 2 weeks ago
    Anonymous

    how hard is it to cut if I'm skinnyfat?

    • 2 weeks ago
      Anonymous

      You shouldn't be "cutting" because you have nothing to cut into. You're skinny fat because you don't have a base layer of muscle.

      Start lifting, eat well and you will recomp naturally and look better when you get a foundation of muscle.

      What kind of cardio routine can I do at the end of my strength programme? I'd like something that would not hamper my squat gains.
      I tried the rowing machine today but couldn't do more than 2 sets of 500m before my legs were toasted, maybe I should have adjusted the resistance or something.

      Walking on a treadmill for 20 minutes at moderate pace, enough to get your heart rate elevated.

      OR personal favorite is a moderate paced stationary bike as it's easy on the joints.

      How bad will it be for my leg gains and health if I cut out 1 of my 2 leg days and substitute it for cardio and sprints?

      You will lose leg gains as you won't be putting a stress on the muscle for overload. Look at sprinters, their legs aren't huge.

      In terms of health you will obviously get healthier because doing cardio has no upper limit.

      https://i.imgur.com/iNsXpk4.jpg

      Are inverted rows worth doing if I can do pullps?

      Depends on your program but you could incorporate them as a burn out set after pull ups OR a super set near the end of a workout.

      Obviously don't replace pull ups for inverted rows as pull ups are much better.

      • 2 weeks ago
        Anonymous

        >Walking on a treadmill for 20 minutes at moderate pace, enough to get your heart rate elevated.
        well I'm already walking about 20 minutes to get to the gym so I guess I'll try the stationnary bike, thanks mate

  63. 2 weeks ago
    Anonymous

    What's the best pogrom for an intermediate lifter?
    I went to gym for the last 3 years, but without a program, and now I decided to get some that assumes like going 4-5 times a week.

    • 2 weeks ago
      Anonymous

      > now I decided to get some that assumes like going 4-5 times a week.

      UL (upper / lower) split would fit 4 days perfectly. This works well for intermediate lifters

      You can Also do PPL split which is my favorite personally.

      For intermediate and advanced lifters you want a program that hits each muscle group at least 2x a week.

  64. 2 weeks ago
    Anonymous

    What are good stretches to do after training?

  65. 2 weeks ago
    Anonymous

    What kind of cardio routine can I do at the end of my strength programme? I'd like something that would not hamper my squat gains.
    I tried the rowing machine today but couldn't do more than 2 sets of 500m before my legs were toasted, maybe I should have adjusted the resistance or something.

  66. 2 weeks ago
    Anonymous

    Lads what's a good general fitness program for women? Trying to get gf to stick with the gym, she's not fat or anything, just not very athletic

    • 2 weeks ago
      Anonymous

      Honestly, anything she enjoys.
      Large barrier for many is they assume you have to do specific things in the gym when the trick is to literally just find something you enjoy rather than over complicating it.

      Also make sure she gives it a fair chance before she makes her mind up.

  67. 2 weeks ago
    Anonymous

    machines are a fucking meme right?

    I've been a homegym rat for 3 years now and I can bench 310, so I feel pretty accomplished but my brother INSISTS I sign up to a gym because

    "I'm missing out on so many machines" and that "I need to hit a gym if I want to be somewhat professional"

    I asked him what the difference between homegym and gym would be and he said "you just get so much better results at the gym"

    keep in mind he's not even a dyel, I just feel like he sometimes says random shit like this to stagger my progress

    • 2 weeks ago
      Anonymous

      most of them are memes yes. you can build a world class fizeek without ever touching a machine.

    • 2 weeks ago
      Anonymous

      Machines are just a tool. It's like asking if you should measure a straight line with a ruler vs. a tape measure. Will both do the job? Yes. Is one better at measuring something? Depends.

      Machines are nice for isolations. I'd rather do a rear delt flye on a pec deck than do shit like a Y-raise or rear delt DB row. Perfectly valid substitution, but the convenience of the machine is nice. If you have a decent set up of a home gym and an ounce of creativity/knowledge you should be able to hit all muscles.

      TL;DR machines are convenient, especially for isolations, but not necessary.

    • 2 weeks ago
      Anonymous

      Does your brother want you to sign up at his gym? Sounds like he might just want a lifting buddy

      • 2 weeks ago
        Anonymous

        no actually he just claims "homegyms are amateur"

  68. 2 weeks ago
    Anonymous

    If I need to shit during a set, can I go shit then resume my set or should I restart the whole set?

    • 2 weeks ago
      Anonymous

      you can resume it only if you GENUINELY have to go take a shit

  69. 2 weeks ago
    Anonymous

    where do i get finasteride without a prescription

  70. 2 weeks ago
    Anonymous

    My treadmill was squeaky so I opened it up, motor belt is fine, treadmill belt is fine, tons of black dust around the motor, why?

  71. 2 weeks ago
    Anonymous

    Anybody know if these will work for crimping eyelets on the end of steel cable? My homemade cable setup used clamps and they're starting to fray.

  72. 2 weeks ago
    Anonymous

    Elbow pain during French press, what do? I swear I’m keeping my shoulder blades together.

    • 2 weeks ago
      Anonymous

      Swap them out for something like cable versions or cable push downs.

      French Press is asking for elbow problems long term and shoulder in some cases. It's the nature of the movement.

      When your elbows recover go back at it if you want but the cycle will keep happening with pain.

  73. 2 weeks ago
    Anonymous

    can i really drink milk to get bigger
    the amount of fat in it scared me tbh

    • 2 weeks ago
      Anonymous

      CICO. fat in milk is healthy fat anyway.

  74. 2 weeks ago
    Anonymous

    Can I replace barbell rows with chin ups for stronglifts? I like the program but cannot do rows correctly without terrible back pain for the life of me

    • 2 weeks ago
      Anonymous

      There's a 98% chance you should lower the weight.

    • 2 weeks ago
      Anonymous

      What other anon said.
      But also, yeah, chin ups or pull ups are decent replacements, though personally I wouldn’t like to drop either exercise completely.

  75. 2 weeks ago
    Anonymous

    Can I replace bench press with dips to work my chest.

    • 2 weeks ago
      Anonymous

      You can providing you push yourself to failure and overload with weight on a belt.

      Also make sure your form is 100% else you're asking for fucked up shoulders.

  76. 2 weeks ago
    Anonymous

    How can I squat heavily, safely, on a platform? I'm 6'4 and need to take a very wide stance and squat low bar. Everything I've seen about bailing on a squat needs a high bar position which just doesn't work for me. I'm at the point where reps are getting tough and I'm having to cut sets short because I don't want to risk being 'stuck'. My gym doesn't have a power rack, only this sort of thing (pic rel) which is an awkward height to rack/unrack and I think my walkout puts the bar past the safety railings anyway.

    If there's no way I can squat safely, is there a replacement exercise that gives me approximately the same amount of leg muscle stimulus?

    • 2 weeks ago
      Anonymous

      hack squats

    • 2 weeks ago
      Anonymous

      Learn where you have the safety pins. I'm 6'4 myself and i do ATG high bar. I've failed a lot of heavy squats where i just sit down and the lean forward in the bottom.

      Also most of my heavy squats were done on a platform with just the squat stands and I've thrown the bar behind me on failed lifts there a few times. It won't fly away, just land behind your feet and roll a little.

  77. 2 weeks ago
    Anonymous

    HOW THE FUCK DO I GET MORE CONSISTENT SHIT. I need my hard wet firm stool back i miss it so much, been having diarrhea, literal SHITWATER, pebbles, etc. all with no firm hard and wet stool. I am suffering at my own idiocy. plz help, good foods that give firm balanced stool? you would help me, i have tears in my eyes i cant takw this anymkre everyone hears me in pain in the bathroom and they all laugh please help.

  78. 2 weeks ago
    Anonymous

    Does anybody have experience with icing your balls to increase test?
    I just held a bag of ice cubes on my sack for 10 mins and I feel electric. Gonna try to do 2 more sessions today.
    Also does anybody have experience with the Tonkat Ali and Fadogia Argestis stack? I just ordered some.

    • 2 weeks ago
      Anonymous

      All of what you said is pointless.

      Increasing Testosterone naturally is easy: Be a healthy weight, work out smart, get enough rest, make sure your diet is in check with micro nutrients & avoid bullshit test boosters.

      Other than that, the only sure fire way to increase testosterone is go on gear.

  79. 2 weeks ago
    Anonymous

    Is this gyno?

    • 2 weeks ago
      Anonymous

      Looks like it yeah, fat wouldn't sit like that, nipples are too perky and breast cone shape formed.

      Put your arm in the air and with the other feel around your tit. If there is knot's and lumps it's gyno.

      • 2 weeks ago
        Anonymous

        I dont feel anything off

    • 2 weeks ago
      Anonymous

      Why do I have a sudden urge to poke, prod and suck on your tits?

      • 2 weeks ago
        Anonymous

        Please dont sexualize me anon

    • 2 weeks ago
      Anonymous

      nah, just fat and no muscle.

  80. 2 weeks ago
    Anonymous

    Will pinning test significantly decrease my ability to have kids? I want to get j00cy but I want to have kids more.

    • 2 weeks ago
      Anonymous

      Roll of the dice, some shoot blanks other's are fine.

      Run HCG if you want to preserve fertility though.

  81. 2 weeks ago
    Anonymous

    I felt my right triceps after doing this exercise today but didn't feel anything on my left arm

    Is it normal or did I do anything wrong?

  82. 2 weeks ago
    Anonymous

    I've just started actually doing cardio properly in the past few weeks. Is alternating 45 minutes on a bike one day and 45 minutes running the next day at the end of every gym session, one rest day off, repeat, a decent setup, at least as a base?

    • 2 weeks ago
      Anonymous

      MINIMUM of 150 minutes of cardio a week is the bar.
      There is no upper limit to cardio, you're only limited by your recovery. If you can recover enough and not getting sore / injured then you're on the path to making it.

      • 2 weeks ago
        Anonymous

        I'm at 225 mins/week right now (barring autistic urge to reach an exact mile before stopping), soreness usually disappears a short time after leaving the gym so it sounds like I'm good, thanks anon <3

      • 2 weeks ago
        Anonymous

        Why are you commenting on every question with a troll answer?

        • 2 weeks ago
          Anonymous

          That's not a troll answer. 150 minutes is a good minimum to shoot for if you're not neglecting your aerobic fitness like a gymcel.

    • 2 weeks ago
      Anonymous

      Man 45 minutes is very good enough already

  83. 2 weeks ago
    Anonymous

    should I just say fuck it and order sarms I feel like being natty is a fucking meme

    • 2 weeks ago
      Anonymous

      Skip the SARM's and go right to testosterone if you really want to ride that train into Auschwitz.

      Testosterone will do much more for you than SARM's will.

      • 2 weeks ago
        Anonymous

        I don't like injections

        • 2 weeks ago
          Anonymous

          Check out SubQ injections, painless and easier.

  84. 2 weeks ago
    Anonymous

    Should I be eating 9001 grams of protein on rest days, like I do on days where I lift?

  85. 2 weeks ago
    Anonymous

    Lately I heard about "geasing the groove", which is doing frequent small rep sets of movements like push ups and pull ups throughout the day everyday to increase the total number you can do overtime.

    Is it really a good idea to do that even in your rest days when do upper body workouts twice a week or will it affect recovery?

    for reference I can do about 12 pull up and 40 push ups and for gtg I'd do frequent interspersed sets of 1-3 pull ups and 10 push ups.

  86. 2 weeks ago
    Anonymous

    is somebody able to do front lever? if so please provide a routine.
    >inb4 google

    • 2 weeks ago
      Anonymous

      just be lean and follow the progressions
      https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid=1833143925

  87. 2 weeks ago
    Anonymous

    I'm scared of doing bench presses because I do them alone at home and I don't have a power rack to save my ass. I guess I can do them without clips so I can dump the weights if shit hits the fan
    Yes this is a question

    • 2 weeks ago
      Anonymous

      floor press

      • 2 weeks ago
        Anonymous

        thanks

  88. 2 weeks ago
    Anonymous

    I've been doing Blaha's 5x5 noob routine while losing weight. (Doing 3x5 as recommended since I'm cutting.) I've been making good progress, but I had a hernia a few years back, and 3 heavy squats a week plus deadlifts has had me feeling some pain in that area after lifting. I'm thinking of making this my routine, based off of that one, sound retarded or nah?

    Original routine: https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

    My version:
    >Monday
    3x8 squat
    3x8 RDL
    >Wednesday
    1x5 Deadlift
    >Friday
    3x5 squat

    All other lifts stay the same with the A/B alternating schedule. I'd rather my squat progress stall than reopen the hernia, but is this still too much? Should I just make it 3x8 both days with less weight?

    • 2 weeks ago
      Anonymous

      Do high amount of reps on the compound to lose weight. I recommend 5/3/1. It helped me . 5x5 is good for the first 1-2 months. God speed

  89. 2 weeks ago
    Anonymous

    FUCK BROS AH MY SHOULDER IT HURTS
    TIGER BALM ISNT CUTTING IT ANYMORE AHHHH

  90. 2 weeks ago
    Anonymous

    im 18, been going to the gym for 3 months. I have a lot of spare time right now, should I switch to a 5-day muscle group split or should I keep doing full body with 1 rest day in between? Sorry if this gets asked alot, couldnt find a clear answer online

    • 2 weeks ago
      Anonymous

      yes

    • 2 weeks ago
      Anonymous

      You could go for a 4 day routine (xABxABx) instead if you feel like you're ready for more. Might not be ready for a brosplit yet at 3 months unless you were already athletic.

    • 2 weeks ago
      Anonymous

      Post body

  91. 2 weeks ago
    Anonymous

    How do I avoid squashing my balls when deadlifting?

  92. 2 weeks ago
    Anonymous

    Consider these lifts (all for 5 reps):

    Squat 240lbs
    Deadlift 235lbs
    Bench 160 lbs
    Ohp 100lbs

    Started lifting mid February. Went from weighing 130 to 150, down to 145 right now. Would now be a good time to move on to intermedite programming?

    • 2 weeks ago
      Anonymous

      Are you still making progress? If so then why would you switch? If not, then yes.

      • 2 weeks ago
        Anonymous

        It hasn't stopped completely but my squat and deadlift kinda trade prs and its making me sick of squatting and deadlifting on the same day. I'll stick it out for a few more weeks though and see what happens.

  93. 2 weeks ago
    Anonymous

    Good cheap foods for weight gain on a plant based diet?

    • 2 weeks ago
      Anonymous

      >plant based
      grow up.

      • 2 weeks ago
        Anonymous

        >t. follows some crazy meme diet, shocked by plants

  94. 2 weeks ago
    Anonymous

    Is seltzer bad for me?
    Is 8 reps too many for most non compound lifts (curls, shoulder press, tri pulls etc)?

  95. 2 weeks ago
    Anonymous

    Does having a wank after a workout kill your gains?

  96. 2 weeks ago
    Anonymous

    How do I grow back hair as fast as possible? I'm not balding, the barber just cut my hair way too short. How do I grow it back super fast? I'm talking like an inch in a month.

    • 2 weeks ago
      Anonymous

      >How do I grow back hair as fast as possible
      become Greek

  97. 2 weeks ago
    Anonymous

    I'm a fat fuck who just started trying to lose weight, is it normal that I feel like I have to put in a shit ton of effort to burn like 80 calories on the treadmill while burning 200 on the stationary bike feels really easy? Someone told me I must have strong legs but then wouldn't being on the treadmill be easy too? I don't think that's true.

    • 2 weeks ago
      Anonymous

      Was my question too stupid?

  98. 2 weeks ago
    Anonymous

    would it be bad if i didnt shower after going to the gym? i go at 6 pm and leave at 7 so i just go home, have dinner and sleep

    • 2 weeks ago
      Anonymous

      That's disgusting and your sheets will stink way faster

    • 2 weeks ago
      Anonymous

      I used to workout in the morning. Get changed and go right to work without showering.

      Fuck em'

      • 2 weeks ago
        Anonymous

        >nobody likes me
        >therefore, I'm going to do things that will make people like me less
        >why does nobody like me

    • 2 weeks ago
      Anonymous

      yes. your sheets will get gross really fast and I wouldn't be surprised if your skin turns to shit as well. it takes 2 minutes to rinse off dude.

  99. 2 weeks ago
    Anonymous

    Is it possible to lose fat while gaining muscle?

    • 2 weeks ago
      Anonymous

      yes
      >recomp

  100. 2 weeks ago
    Anonymous

    i keep visually losing fat while my weight has literally stayed at 90 for almost a year now, is it muscle thats making this weight?

  101. 2 weeks ago
    Anonymous

    When deadlifting, should maintain the "anti-shrug" during all the movement or can I shrug at the top?
    I have the custom of shrugging, to give the traps some bashing.
    Is it good or bad?

    • 2 weeks ago
      Anonymous

      do shrugs separately. dont combine movements.

      I lift 6 days a week but recently started a job working 9pm to 5am full time. I want to time my lifting for immediately after work, having eaten an hour prior, so I can eat again then sleep immediately afterwards for recovery. Is this good or is there a better way?

      thats how majority of people do it. Personally I'd prefer lifting before work if possible because I'll have more energy and won't be eating a big meal so close to my bedtime. but either works fine.

  102. 2 weeks ago
    Anonymous

    I lift 6 days a week but recently started a job working 9pm to 5am full time. I want to time my lifting for immediately after work, having eaten an hour prior, so I can eat again then sleep immediately afterwards for recovery. Is this good or is there a better way?

  103. 2 weeks ago
    Anonymous

    > 8 months into training on 6day ppl
    > making good gains
    > get shoulder injury
    > can't fucking lift, can't even do leg day due to contracting shoulders for squats giving me slight pain

    fuck my fucking life man. cbum was correct, you either have 99 problems or a health problem. how the fuck do i cope with this? how do i not lose all my gains?

    • 2 weeks ago
      Anonymous

      oh nooo my woids made my widdle mussels too big for my joints
      >how do i cope
      wait

  104. 2 weeks ago
    Anonymous

    Today I went to the gym at 10:30 AM for push day. I got through my flat bench and then my boss called me so I had to race home and call her back in case she wanted me to share my screen with her (data engineering work). I then went for a run at 12:30 PM, did some work, ate my OMAD, and just went back to the gym at 3 and finished my push workout over the last hour.
    Does the fact that I had 4-5 hours and a 4.5 mile run in between bench pressing and doing the rest of my workout matter or can I consider it a complete workout for the day?

    • 2 weeks ago
      Anonymous

      >OMAD
      You know it's extremely difficult to make gains eating like this, right?

      • 2 weeks ago
        Anonymous

        they're probably losing weight and lifting so their muscles don't vanish

        • 2 weeks ago
          Anonymous

          Just body fat, I have become insanely vascular in the last couple months. Even my lats and obliques are vascular now

      • 2 weeks ago
        Anonymous

        I’ve had more gains since I started OMAD than I have in my entire life prior to it. The science is wrong

  105. 2 weeks ago
    Anonymous

    Thoughts on smolov protocol for increasing bench?

    I’ve never tried this before and other anons have suggested it

  106. 2 weeks ago
    Anonymous

    what's a good routine for a skellyman (175 cm 55kg) with just a barbell and some adjustable dumbells?
    everyone's saying that SS is shit

    • 2 weeks ago
      Anonymous

      IDK where this SS is shit meme came from. It's a perfectly good programme to introduce noobs to basic barbell movements. I'd suggest stronglifts 5x5 because it has a bunch of volume which is good for noobs.

      As a beginner I'm convinced there's nothing you can do wrong in terms of programming as the first three months you're going to see strength gains no matter what

    • 2 weeks ago
      Anonymous

      SS, SL, GSLP, candito LP
      pick your poison. make sure to read the manual.

      [...]

      wrong board

      >t. follows some crazy meme diet, shocked by plants

      no I just eat like a normal human who isn't afraid of animal products.

    • 2 weeks ago
      Anonymous

      SS is fine. Generally speaking, a beginner program needs
      >Progressive overload (the foundation of gains)
      >Full-body work (You're recovered and ready to receive new stimulus about every 48 hours as a beginner)
      >Optionally, something simple that allows you to master the form of a handful of high-reward lifts
      The knock against SS is the emphasis on the lower body. You could just do Phrak's Greyskull LP or GZCLP if that's your concern, although your squat and deadlift won't progress as quickly. It's very tempting to get hung-up on the optimal program, but the truth is that any popular program has hundreds of success stories out there - just google "<program> progress report". If you eat well and put your all into it, the program will do what you want it to do. You just need to pick one and stick to it and not fall into analysis paralysis.

      • 2 weeks ago
        Anonymous

        https://i.imgur.com/YYx7keg.jpg

        IDK where this SS is shit meme came from. It's a perfectly good programme to introduce noobs to basic barbell movements. I'd suggest stronglifts 5x5 because it has a bunch of volume which is good for noobs.

        As a beginner I'm convinced there's nothing you can do wrong in terms of programming as the first three months you're going to see strength gains no matter what

        SS, SL, GSLP, candito LP
        pick your poison. make sure to read the manual.

        [...]
        wrong board

        [...]
        no I just eat like a normal human who isn't afraid of animal products.

        Thanks bros

  107. 2 weeks ago
    Anonymous

    Is french press just a meme?
    Also how long should I bulk before my first cut? Started training about 5 months ago

  108. 2 weeks ago
    Anonymous

    Got my fake meth in the mail today! About to put 30mg in my pre workout and hit the gym. Will post update if I live.

    • 2 weeks ago
      Anonymous

      >Will post update if I live.
      This counts as research, 100% legal and based

      • 2 weeks ago
        Anonymous

        I fucking lived morons!
        >moderate performance boost with 30mg added to my preworkout.
        >heart rate only mildly higher that usual
        >sweat like twice as much (picrel)
        >muscles fatigued slightly slower and recovered slightly faster
        >overall endurance increased (spent twice as long at the gym as usual before becoming exhausted)
        Would recommend unless you have heart problems. I have slightly high blood pressure and I survived, but I'm not a doctor so whatever you do is on you. Next time I might bumb it up to 50mg
        WAGMI

        • 2 weeks ago
          Anonymous

          lmfao is it really worth taking research chems for a slightly better performance increase?

          • 2 weeks ago
            Anonymous

            DMAA rules. Haven't had it since it was taken out of NOXplode. Makes you feel like a Yautja.

            • 2 weeks ago
              Anonymous

              This is where I bought it

              https://www.bulkstimulants.com/DMAA-Geranium-Extract-Powder--100-Pure-_p_20.html

          • 2 weeks ago
            Anonymous

            Considering I used the minimum recommended dose, yes it is. (For me personally anyway)

  109. 2 weeks ago
    Anonymous

    I've been training high weights since day 1 but recently I stopped getting post-workout fatigue so I increased my set numbers, I'm at the point where I can't do a single extra rep after all the sets and yet I recover completely by the next morning

    is it time to switch over to a higher volume routine or should I try doing two workouts a day for more sets?

    • 2 weeks ago
      Anonymous

      post program

  110. 2 weeks ago
    CarbEnjoyer

    First off, is picrel true?

    Secondly, is 100-125 grams of protein enough to stave off muscle loss on a 1500-calorie-per-day cut? For reference I've had a few dietary...disasters over the past month, and intend on not only cutting back down to 161 from 170 (pounds as should be hopefully obvious) but going further all the way down to 150 or even 145. I'm aware 160 or so grams would be ideal, but would the range I specified be sufficient?

  111. 2 weeks ago
    Anonymous

    Will there be any consequences for tomorrows leg day if I train calves on today on pull day instead? I want to start regularly training abs but I’m still very sore in them so they need recovery, but I don’t think I’ll have the energy to do both calves and abs tomorrow

    • 2 weeks ago
      Anonymous

      I doubt it. you'd be in more trouble hitting abs the day before legs. abs are very important for supporting the weight on your back and not folding over.
      >but I don’t think I’ll have the energy to do both
      for just 3 sets of calf raises? come on... your leg day can't be that full on

      • 2 weeks ago
        Anonymous

        Aren’t you supposed to do like 6 sets of calf raises, the fuckers can take a beating

  112. 2 weeks ago
    Anonymous

    What would happen if my only carb sources come from 1/2 gallon of milk?

  113. 2 weeks ago
    Anonymous

    Time to buy a new pair of shoes. Thinking more of a cross trainer type but never ventured down this path. Normally buy stability running shoes but probably not ideal for lifting. Suggestions?

  114. 2 weeks ago
    Anonymous

    Switching programs from greyskull to intermidiate 12 week periodization and it recommended a rest week before starting it. On Monday I came to the gym done with my day and I can barely walk, as if I was doing squats for the first time in my life what the fuck do I do I already had to miss 2days workout can I make the pain go away? Are rest weeks a meme ?

    • 2 weeks ago
      Anonymous

      an entire rest weeks seems unnecessary. generally you'd do a deload week or 2 when starting a new program. in a program with periodization that should be included.

      • 2 weeks ago
        Anonymous

        Ye it was rest/deload

        My next session is supposed to be diddly/ohp i will just go tmrw regardless of pain

        • 2 weeks ago
          Anonymous

          good luck fren

  115. 2 weeks ago
    Anonymous

    Is creatine important/worthwhile for a beginner? Can I see decent gains without it or should I start it asap?

  116. 2 weeks ago
    Anonymous

    Does anyone have or know the name of the comic that's similar to this one? There's a skinny guy and he asks some bigger guys how they got big so fast and they point to a poster on the wall. Last panel has the skinny guy now as big as the rest doing bench.

    • 2 weeks ago
      Anonymous
      • 2 weeks ago
        Anonymous

        thanks anon

  117. 2 weeks ago
    Anonymous

    How heavy would i need to lift?
    Height:5'9
    Bodyweight: 160lb 20% bodyfat
    Goal:160lb 10%bodyfat
    Routine: Starting strength
    Lifts currently between untrained and novice. Lifting for judo.Category is -73kg so i need 160lb of bodyweight.

    • 2 weeks ago
      Anonymous

      proficient to advanced.

      • 2 weeks ago
        Anonymous

        Can this program get me to those numbers?

        • 2 weeks ago
          Anonymous

          yes

          • 2 weeks ago
            Anonymous

            Wow that's insane.

  118. 2 weeks ago
    Anonymous

    I have never worked a leg in the two years that I have been exercising and I basically have 0 muscles there. I recently bought a barbell and 110lbs worth of plates so I could stop skipping leg day. Is it a good idea to start straight away with the bar or should I stick to squats with just my own weight? I'm pretty confident I could at least do 40lb squats to start with, but I don't know if that's the way to go.

    • 2 weeks ago
      Anonymous

      you'll be fine with the bar. spend a couple sessions practising the squatting movement with the bar, then just LP every session.

  119. 2 weeks ago
    Anonymous

    Why do my triceps lose all definition when I get a pump?

  120. 2 weeks ago
    Anonymous

    How do I cope?

  121. 2 weeks ago
    Anonymous

    What's the downside to losing weight faster than 2lbs/week? I see a lot of people say you shouldn't go faster but never why. I've been losing weight at a reasonable pace with dietary changes but accelerated it quite a bit this last week and a half by upping my cardio.

    • 2 weeks ago
      Anonymous

      teh harder you cut the more muscle and strength you will lose. if you're fat it can also leave you with more loose skin.

      • 2 weeks ago
        Anonymous

        Makes sense about the fat part. Do you still lose extra muscle and strength if you eat enough protein? I'm not going full retard like the 36 hard boiled egg whites guy, just haven't been eating much bread lately.

  122. 2 weeks ago
    Anonymous

    I have been informed that I'm both homosexual and a soiboy for using the abs machine at the gym, why is that? Seems to work out my abs just fine

    • 2 weeks ago
      Anonymous

      IST hates on machines, you must be new here

  123. 2 weeks ago
    Anonymous

    As a beginner with 20% bodyfat, does it make sense to cut until I'm 15% and then start lean bulking?

    • 2 weeks ago
      Anonymous

      look up "body recomp". it's possible for beginners to gain muscle and lose fat simultaneously. the main points are:

      >high protein diet at maintenance calories
      >heavy compound lifts, progressive overload
      >8-9 hours of sleep

      you'll gain muscle mass at a slower rate than if you ate at a surplus but you're not going to get fat.

      • 2 weeks ago
        Anonymous

        I've read about it but it seems like something that is easy to fuck up and is very long-term. Why do body recomp for a whole year if I can just cut for a few months and then bulk normally?

        • 2 weeks ago
          Anonymous

          a body recomp is mainly possible for beginners, so it's something you'd do for maybe 6 months rather than a year. you're probably not going to be thrilled with what you look like after a cut with no muscle mass, but i guess you can do whatever you want

          >easy to fuck up
          not really, you're just eating a lot of protein and about the same amount of calories as you are now. cut out the processed stuff and the sugar, add a protein shake and a bowl of oatmeal.

          • 2 weeks ago
            Anonymous

            >eating a lot of protein and about the same amount of calories as you are now. cut out the processed stuff and the sugar, add a protein shake and a bowl of oatmeal.
            That's what I'm already doing. What I want to change is to start eating 500 calories less from my maintenance.

            Also what I read about recomp is that you should do caloric surplus on training days and caloric deficit on rest days. I train 5 days a week, so I doubt that those 2 days of deficit would be enough to burn much fat.

  124. 2 weeks ago
    Anonymous

    Been cutting for more than 5 months. Stomach is flat now but lost way way too much muscle mass
    Eating 2000 calories right now.
    How much should I eat when I stop cutting in 1 or 2 weeks? Wanna maintain the flat stomach.

  125. 2 weeks ago
    Anonymous

    5' 11" 145 lbs

    Slow bulk or cut? I am not sure what my body fat percentage is. I am lightly flexing in the photo.

    Yes, I currently lift but I am a DYEL. Looking for advice anyway. Please help.

    • 2 weeks ago
      Anonymous

      bulk. you have no muscle. fix your posture too.

      • 2 weeks ago
        Anonymous

        Thank you for being honest. Any recommended resources on posture?

        • 2 weeks ago
          Anonymous

          I'd never usually recommend athleanx, but I did follow this vid years ago to fix my shitty posture. (along with general stretching and lifting).

          theres also picrel but its mostly for lower back.

          • 2 weeks ago
            Anonymous

            That image seems very helpful. Saved, thanks.
            I do stretches daily but not any of these. I'll work to incorporate them.
            Quite frankly, it's amazing you were able to identify poor posture from a single photo.

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