QTDDTOT

For all your questions that don't deserve their own thread.

  1. 3 weeks ago
    Anonymous

    How much protein do I need per pound? Is it really so high as 0.54g? I've always thought I'd just naturally eat enough plus a shake would help but I just calculated it out and I've basically been short this whole time.

    Also is 8 reps too many for non-compound lifts (curls, leg press, tri pulls, etc)?

    • 3 weeks ago
      Anonymous

      Rule of thumb is 1g of protein per pound of body weight. It can be hard to do, especially on a cut; I just drink whey with all my meals and some casein before bed to hit my target.

    • 3 weeks ago
      Anonymous

      0.7g-0.8g per pound on a bulk and 1g per pound on a cut unless you're obese. Then stick with 1g per pound of lean body mass instead

      You can make gains anywhere from 5 to 30 reps per set. What matters is how close you are to failure (try to be within 1 or 2 reps for most sets, with the last set taken to genuine failure) and making sure you get a proper stretch on the muscle from the eccentric

      In alot of lifts my arms or my legs start shaking, with the weights im using it still feels stable, but Im thinking its not a good sign
      Should I prioritize reps over weight first to build form, does it work that way?

      What type of shaking do you mean? Like you're wobbling or are you just straining really hard?

      I got jacked over the last year but my step sister asked in on me naked and laughed her ass off. I tried to explain that I was just flaccid and I get much bigger when I’m hard. She keeps making fun of me and says
      >”if only you could work out your dick like you workout those arms”
      and then wags her pinky finger at me

      How do I make my flaccid dick bigger? My muscles make my cock look smaller by comparison

      r/AJelqForYou on reddit. They have a section on increasing flaccid size. I've never used that one personally but I've gotten gains from everything else from then, so I don't see how it would be any different

      https://i.imgur.com/hO6NkeA.jpg

      Been following a 12-week workout plan a friend recommended to me. I've got 2 more sessions and then I'll be finished with the program. Trying to put together my own routine now. Looking for feedback.

      Should note I have a home gym and don't have access to cables.

      Move your compounds to the top of the workout so you can do them fresh and try to pair muscles together that make sense. Like for example you should move the OHP to the same day as bench and put the row between them to give your shoulders a break. Then do your isolations for everything you worked that day as a superset or giantset after your compounds are done. So like incline flies followed immediately by curls and then tricep work, 1 minute rest, then repeat. Do that for all your isolation lifts. Simple as

      How do I make sure I don't do any damage on my first sprints exercise? It feels like with weights you can just go 80% if you don't want to push it, but surely the whole point of sprinting is to be going at 100%?

      If you start flailing around like your a kid with cerebral palsy chasing the ice cream truck then you're going too hard. Warm up your knees and hips with some deep knee bends and sprint specific warmup drills (they're everywhere on YouTube from track athletes). Don't do a long distance sprint your first attempt. You don't have the form engrained yet for that. Do 40 yards/meters first for like 4 or 5 sets. Also tip, focus on throwing your arms from the shoulder. Often the limitation for how fast your legs move in a sprint is how quickly your shoulders are moving.

      Is sparkling water unhealthy?

      Might make you a little gassy if you drink it really fast, but it's healthy

      • 3 weeks ago
        Anonymous

        >Move your compounds to the top of the workout so you can do them fresh and try to pair muscles together that make sense. Like for example you should move the OHP to the same day as bench and put the row between them to give your shoulders a break. Then do your isolations for everything you worked that day as a superset or giantset after your compounds are done. So like incline flies followed immediately by curls and then tricep work, 1 minute rest, then repeat. Do that for all your isolation lifts. Simple as

        Arigatou my dude, will do.

    • 3 weeks ago
      Anonymous

      Your body can't process more than 0.8g per pound of LEAN body mass.
      That means 0.65g per pound is plenty if you're at or above 20% bf.

      I didn't get big until I cut back my protein intake. It can seriously inhibit your gains and sex drive and energy levels to overdo it on protein.
      You should easily be able to hit your protein goals eating beef and chicken. Protein powder is the biggest scam ever perpetrated and widely believed.

      In alot of lifts my arms or my legs start shaking, with the weights im using it still feels stable, but Im thinking its not a good sign
      Should I prioritize reps over weight first to build form, does it work that way?

      Get more salt (it isn't bad for you in any way whatsoever) and do sets of 8 instead of sets of 5

    • 3 weeks ago
      Anonymous

      >I've basically been short this whole time.
      When will they learn

    • 2 weeks ago
      Anonymous

      Eat chicken, eggs, and Greek yogurt bro

  2. 3 weeks ago
    Anonymous

    In alot of lifts my arms or my legs start shaking, with the weights im using it still feels stable, but Im thinking its not a good sign
    Should I prioritize reps over weight first to build form, does it work that way?

    • 3 weeks ago
      Anonymous

      How many reps into a set are you when your limbs start shaking?

      • 3 weeks ago
        Anonymous

        Im doing 5x5 as my first routine, usually around the 3 set

        0.7g-0.8g per pound on a bulk and 1g per pound on a cut unless you're obese. Then stick with 1g per pound of lean body mass instead

        You can make gains anywhere from 5 to 30 reps per set. What matters is how close you are to failure (try to be within 1 or 2 reps for most sets, with the last set taken to genuine failure) and making sure you get a proper stretch on the muscle from the eccentric

        [...]
        What type of shaking do you mean? Like you're wobbling or are you just straining really hard?

        [...]
        r/AJelqForYou on reddit. They have a section on increasing flaccid size. I've never used that one personally but I've gotten gains from everything else from then, so I don't see how it would be any different

        [...]
        Move your compounds to the top of the workout so you can do them fresh and try to pair muscles together that make sense. Like for example you should move the OHP to the same day as bench and put the row between them to give your shoulders a break. Then do your isolations for everything you worked that day as a superset or giantset after your compounds are done. So like incline flies followed immediately by curls and then tricep work, 1 minute rest, then repeat. Do that for all your isolation lifts. Simple as

        [...]
        If you start flailing around like your a kid with cerebral palsy chasing the ice cream truck then you're going too hard. Warm up your knees and hips with some deep knee bends and sprint specific warmup drills (they're everywhere on YouTube from track athletes). Don't do a long distance sprint your first attempt. You don't have the form engrained yet for that. Do 40 yards/meters first for like 4 or 5 sets. Also tip, focus on throwing your arms from the shoulder. Often the limitation for how fast your legs move in a sprint is how quickly your shoulders are moving.

        [...]
        Might make you a little gassy if you drink it really fast, but it's healthy

        straining hard, and it doesnt feel like im becoming unstable but it feels like with bigger weights thats a risk factor

        Your body can't process more than 0.8g per pound of LEAN body mass.
        That means 0.65g per pound is plenty if you're at or above 20% bf.

        I didn't get big until I cut back my protein intake. It can seriously inhibit your gains and sex drive and energy levels to overdo it on protein.
        You should easily be able to hit your protein goals eating beef and chicken. Protein powder is the biggest scam ever perpetrated and widely believed.

        [...]
        Get more salt (it isn't bad for you in any way whatsoever) and do sets of 8 instead of sets of 5

        i basically avoid salting anything, and dont get much salty food anyway, drinking mineral water doesnt cut it?

        • 2 weeks ago
          Anonymous

          Check your form. You also probably need to rest longer

          • 2 weeks ago
            Anonymous

            can I practice form on rest days?

            • 2 weeks ago
              Anonymous

              Yeah just grab an empty bar and go at it

    • 2 weeks ago
      Anonymous

      If you’re finding instability like shaking or wobbling, definitely drop the weight down to something that doesn’t do that to you and increase your volume. Whenever your form is compromised by instability as you’re deacribing it especially under heavy loads that’s your body trying to shift the weight to different muscle groups because the loaded ones can’t keep up with the demands of the load. As soon as your muscles stop managing the weight, it starts dumping the load into your joints and skeleton which will put unnecessary wear and tear on your ligaments, and cartilage structures which are slow to heal and recover and often require surgical intervention when injured severely enough. Unless you are a competitive lifter in a contest, there is no reason to be pushing your body into dangerous territory like that such increased risk of injury. Had a friend injured himself going too hard on DL month ago and he was bedridden for three weeks has a slipped disk, herniated disk, and a fractured vertebra. He’s going to have to quit the job that he owns because he can’t stand up for more than a couple hours a day, much less keep up with his fitness and lifting. He’a trying to go the Physical Therapy route to recover to avoid surgery, but even with a good recovery will never be 100%. Remember even if your numbers aren’t going up, performing the same weight that you did the last week and the week before with greater control, or increased range of motion is proof that you’re getting stronger.

      If that shaking/wobbling starts happening 6 reps into a 10 rep set, try keeping the weight but only do that weight for sets of 3, and if need be increase the number of sets. That way you’re getting intensity close to failure with volume but not so much all at once that your structure starts to break down, and you’ve bought yourself a ticket to Snap City.

      • 2 weeks ago
        Anonymous

        The risks are greater with some free weight movements, Squats, & DL
        where if you hit failure unexpectedly You are likely positionally compromised, machines can be a good way to train the ranges where that trembling/wobbling happens with less risk of having your body pulled out of a safe position

  3. 3 weeks ago
    Anonymous

    I got jacked over the last year but my step sister asked in on me naked and laughed her ass off. I tried to explain that I was just flaccid and I get much bigger when I’m hard. She keeps making fun of me and says
    >”if only you could work out your dick like you workout those arms”
    and then wags her pinky finger at me

    How do I make my flaccid dick bigger? My muscles make my cock look smaller by comparison

    • 2 weeks ago
      Anonymous

      she wants your cock

  4. 3 weeks ago
    Anonymous

    Been following a 12-week workout plan a friend recommended to me. I've got 2 more sessions and then I'll be finished with the program. Trying to put together my own routine now. Looking for feedback.

    Should note I have a home gym and don't have access to cables.

  5. 3 weeks ago
    Anonymous

    How do I make sure I don't do any damage on my first sprints exercise? It feels like with weights you can just go 80% if you don't want to push it, but surely the whole point of sprinting is to be going at 100%?

  6. 3 weeks ago
    Anonymous

    Is sparkling water unhealthy?

    • 3 weeks ago
      Anonymous

      People say carbonation is bad for you. I can never remember why. It's still better than soda by miles.

      [...]
      Thank you for the replies
      I'm gonna watch my form and maybe try a different execution tomorrow

      make sure to stream the execution

      • 3 weeks ago
        Anonymous

        >nation is bad for yo
        Funny thing, i work it in a hospital asked some gastro people there about it
        Apparently its bad in terms of if you have bad luck and fart because of all the gas all the time, sometimes your anus can prolapse because of all the gas build up, in heavy cases ofc

  7. 3 weeks ago
    Anonymous

    How long do I have to wait before I can start training a muscle group again?
    I was told years ago to just do a 4 day split to hit all muscle groups once per week. But I feel like waiting a whole damn week to hit a small muscle group like biceps or calves again just unnecessarily slows progress.
    I understand you need to give a muscle time to heal before you train it again, but do you really need a whole damn week? I feel like I could hit some muscles more than once a week. Do I just need to wait until the soreness is gone (aka: 2-3 days)?

    • 3 weeks ago
      Anonymous

      As a natty bodybuilder to have to hit everything every 3 days heavy at volume

      I still dont know if i should cut another 4kg or just bulk up again

      4 days of lifting
      have been lifting for a year 6 months sl 6 months of nsuns

      176cm
      currently down from 79kg to 74kg in 3 months

      Your goal body weighs way more than you think just bulk

      • 3 weeks ago
        Anonymous

        >think just bulk
        Hmm im still considered skinny fat and throug bbulking to 79 i got some sleep apnea which isnt great at all

      • 2 weeks ago
        Anonymous

        >hit everything every 3 days heavy at volume
        Noted. Thanks brother.

  8. 3 weeks ago
    Anonymous

    I still dont know if i should cut another 4kg or just bulk up again

    4 days of lifting
    have been lifting for a year 6 months sl 6 months of nsuns

    176cm
    currently down from 79kg to 74kg in 3 months

  9. 3 weeks ago
    Anonymous

    What is better ? More reps? more sets? or more weight?
    I know ideally all of them have to go up, but which is best to increase?

    • 3 weeks ago
      Anonymous

      What are your goals

      • 3 weeks ago
        Anonymous

        To get bigger muscles

        • 3 weeks ago
          Anonymous

          Then you need more heavy volume.

          As a natty, sets of 12 are worthless until you're advanced

          Do 5x5 then 4x8

          • 3 weeks ago
            Anonymous

            ok, thank you anon. I was doing 4x10 last time but I still find it quite hard

            • 3 weeks ago
              Anonymous

              Don't listen to that stupid retard. Sets in the 10-20 rep range are the best for hypertrophy according to all the research. I like doing 12-15 rep sets so when I am able to do 3x12 or more with a certain weight I increase it for the next session. Then I use that weight till I'm able to do 3x12 with it and repeat. Watch Mike Israetels hypertrophy basics video series or pirate his book, it's literally everything you'll ever need to know.

              • 3 weeks ago
                Anonymous

                youre not gonna be able to do 3 sets of 12 reps of compounds at a certain weight anon

              • 3 weeks ago
                Anonymous

                ..then do 3x12 with a weight you can do it with? The guys goal is hypertrophy. All that matters is being within the 10-20 rep range and within 0-2 reps before failure

              • 2 weeks ago
                Anonymous

                This dude clearly doesn't understand that strength is wayyyy more important for long term size than doing pitiful sets of 12.

                The natural lifter needs sets and sets of heavy compounds to be able to build mass beyond what people think.

                Most metrics "hypertrophy" research measures doesn't take into account truly long term progress and diet and roids

                Im doing 5x5 as my first routine, usually around the 3 set
                [...]
                straining hard, and it doesnt feel like im becoming unstable but it feels like with bigger weights thats a risk factor
                [...]
                i basically avoid salting anything, and dont get much salty food anyway, drinking mineral water doesnt cut it?

                You neeeeeeeeed salt
                Major wrongs lifters commit:
                -Not getting wayyyy more electrolytes than a normal person needs (aids protein synthesis, increases CNS capacity)
                -Using protein supplements instead of eating real food (equivalent of eating sugar)
                -eating too much protein(natties can only process 0.8g per pound of LEAN body mass before it diminishes free test and messes with other functions)
                -not eating enough fat
                -not eating enough good carbs
                -not doing cardio
                -not watching their cortisol
                -not keeping their blood sugar level

          • 2 weeks ago
            Dr. Chad MD

            >As a natty, sets of 12 are worthless until you're advanced

            Please, nobody take this advice.

    • 2 weeks ago
      Anonymous

      More weight. I suggest you try ramp sets followed by one work set with the top weight of the day.

  10. 3 weeks ago
    Anonymous

    Program has me doing squats, dl ive moved bb rows to that day too
    Good or nah=?
    Previously it was at the bench, ohp, curls day

    • 3 weeks ago
      Anonymous

      It's not good because squats and deadlifts will tire out your erectors and low back and you need to those to be working well to maintain a good back position when rowing.

      • 3 weeks ago
        Anonymous

        So put back rows to bench day?

        • 3 weeks ago
          Anonymous

          Just leave the program as is so yes

          https://i.imgur.com/L37CVjZ.png

          rate/hate on my routine? improvements?

          Where are your pulling movements? Add a vertical pull like chinups, pullups or lat pulldown and a horizontal pull like bb row, db row, cable row etc

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

          Someone answer me this time please

          I did pic related yesterday and when I left the gym I was feeling the rigidness on my right tricep but my left arm was feeling completely normal

          Is it normal or did I do anything wrong?

          No idea what "rigidness" entails. Push downs can be done like 10 different ways that are all fine. You need to experiment with the attachment you use, your grip, your torso angle, where you arms are relative to your torso and the machine etc

          • 3 weeks ago
            Anonymous

            >No idea what "rigidness" entails
            Yeah I don't know how to describe but you know what I'm talking about. I was feeling the muscle pumped on my right arm after the workout, meanwhile my left arm was totally normal.

            • 3 weeks ago
              Anonymous

              You can try doing one arm pushdowns and start each set with your non-dominant arm

              • 3 weeks ago
                Anonymous

                Maybe just overcompensated towards your right arm because it's your dominant arm. I remember doing that a lot with OHP at the start without realising. Next time you do it, make a particular point of watching your form. Slow, deliberate, symmetrical movements. See if there's any difference.

                [...]
                >No idea what "rigidness" entails
                Think he just means DOMS

                Thank you for the replies
                I'm gonna watch my form and maybe try a different execution tomorrow

          • 3 weeks ago
            Anonymous

            >Where are your pulling movements?
            I need to add some Db Rows and maybe assisted pullups.
            I can't perform chinup/pullups because im too fat currently and my gym doesn't have a lot of cables.
            thanks for the input

  11. 3 weeks ago
    Anonymous

    rate/hate on my routine? improvements?

  12. 3 weeks ago
    Anonymous

    Someone answer me this time please

    I did pic related yesterday and when I left the gym I was feeling the rigidness on my right tricep but my left arm was feeling completely normal

    Is it normal or did I do anything wrong?

    • 3 weeks ago
      Anonymous

      Maybe just overcompensated towards your right arm because it's your dominant arm. I remember doing that a lot with OHP at the start without realising. Next time you do it, make a particular point of watching your form. Slow, deliberate, symmetrical movements. See if there's any difference.

      Just leave the program as is so yes
      [...]
      Where are your pulling movements? Add a vertical pull like chinups, pullups or lat pulldown and a horizontal pull like bb row, db row, cable row etc
      [...]
      No idea what "rigidness" entails. Push downs can be done like 10 different ways that are all fine. You need to experiment with the attachment you use, your grip, your torso angle, where you arms are relative to your torso and the machine etc

      >No idea what "rigidness" entails
      Think he just means DOMS

    • 2 weeks ago
      Anonymous

      It’s normal for your body to have adapted imbalances side to side anon. All movements performed throughout the day develop your motor patterns. Regular things like getting in and out of your car, operating the pedals, and everything else you do in a day is providing neuromuscular stimulus that your body conditions itself to. over the course of your lifetime you’ve developed these imbalances in strength, coordination, and mobility. What you’re probably experiencing here is your left tricep is possibly stronger than the right so it simply wasn’t challenged as severely and didn’t get the same kind of activation and pump that you feel on the other. It can be really helpful to try unilateral movements i.e. one-armed pushdowns, split squats, lateral raises, etc. They can help you identify where you might have strength imbalances, and they require different loading through your kinetic chains to stabilize the offset load, and can help to improve balance and wake up smaller muscle groups that will reenforce the larger movements. A lot of the time with bilateral movements(both L and R sides working together simultaneously) like barbell squats, OH press, your body can hide these weak spots by shifting the load over to one side or the other as you go through the movement in order to protect itself where it senses instability.

  13. 3 weeks ago
    Anonymous

    5"8 never had a flat tummy at all always had and still have flap
    164lbs

  14. 3 weeks ago
    Anonymous

    So I know you'd be down on micronutrients and would probably feel like shit, but would you really lose significant muscle mass on the 36 hardboiled egg white diet?

    • 3 weeks ago
      Anonymous

      36 hardboiled eggs would be like 2520 calories and 216g of protein so you probably wouldn't lose significant muscle

      • 3 weeks ago
        Anonymous

        just egg whites anon, cuts the calories down a fuckload

    • 2 weeks ago
      Anonymous

      This would be considered a protein sparing modified fast. There are actually a lot of papers on this sort of diet. It's not good for you but you can keep a lot more muscle than on a true fast. But more importantly if you throw out egg yolks (the most nutritious substance known to man) I will personally come to your house and kick your bitch ass.

      • 2 weeks ago
        Anonymous

        >making threats on the internet
        Ok big boy, I'll eat the egg yolks just for you. Makes sense though, thanks for the response.

  15. 3 weeks ago
    Anonymous

    During bench my right shoulder clicks, not every time, not at every weight, but every other set or so
    I try to tuck myshoulders back and down, arch my middle back, butt on the bench

    • 2 weeks ago
      Anonymous

      it could be clicking because of the movement restriction of the shoulder blades pinning the joint in place. while the pecs are working to pull the shoulder into protraction as you move the bar away from your body, the rhomboids/traps are restricting the natural movement of the scapula as the arm tracks forward, effectively having those muscle groups fight one another.

      Play with positions at lighter weight to feel things out. Let the weight press your shoulders into the bench and keep them rather firm, without quite as much emphasis on pinching the shoulder blades. The pronounced arch of the back feels strong and is beneficial for powerlifting but not absolutely necessary for strength/hypertophy training. Allowing your back to be a little more flat could help tip your upper torso forward slightly which could also alleviate some pressure in the shoulder girdle. It will also allow you to activate your abs and core to brace more effectively to compensate for some of that stability lost from not having that pronounced back arch.

      Could experiment with hand positioning and forearm angle during rhe movement. The bar locks your joints into a somewhat unnatural position for the elbows and shoulders in bench press. I was having some shoulder issues when pressing with a wide grip because it caused my elbows to flare outward, and put my forearms at a more strained diagonal position through the rep. I found if i place my hands closer together with my elbows tucking down by my hips more, i can maintain a vertical position of my forearms through nearly the entire movement which feels much more comfortable.

      I also find applying a strong rotational force to the bar (like you’re trying to bend it in two) while I rep has helped me keep more of the supportive musculature of the shoulder activated, and keeping a strong leg drive downward into the floor through my feet with forceful glute and ham activation helps eliminate any force bleeds.

      • 2 weeks ago
        Anonymous

        Thanks anon! Ill try that!

  16. 3 weeks ago
    Anonymous

    I'm starting a bulk what are some meal plans bros?

  17. 3 weeks ago
    Anonymous

    is it alright if i cant do a heavy set
    i do more reps of the next set with a lighter weight to sort of counter act the lost rep(s)s?

    • 2 weeks ago
      Anonymous

      Unless you're advanced, I would recommend multiple heavy sets and then full out your volume with lighter sets

      How to increase energy levels?

      Eat less protein, more carbs, more fat, more LISS cardio

      • 2 weeks ago
        Anonymous

        Less protein? Why?

  18. 3 weeks ago
    Anonymous

    as a wristlet is there any ANY hope to get thicik forearms at all

    • 3 weeks ago
      Anonymous

      farmer's carries.

    • 3 weeks ago
      Anonymous

      wrist curls would probably help a bit, maybe rock climbing

      • 3 weeks ago
        Anonymous

        farmer's carries.

        but basically im genetically fucked he

  19. 2 weeks ago
    Anonymous

    How to increase energy levels?

  20. 2 weeks ago
    Anonymous

    Im a skinny fat noob looking to gain muscle and lose some fat at the same time. I do PPL 3x a week and I consistently eat 1g protein per lb of body weight per day, but dont track my calories as consistently and sometimes go days where I eat 500+ below my maintenence rather than at a slight deficit. Does this impede my goals, and if so, how?

    • 2 weeks ago
      Anonymous

      yes it does fellow skinnyfat bro
      count your calories

    • 2 weeks ago
      Anonymous

      Oh I also dont do cardio yet and wfh, so my step count is like 1k a day..

  21. 2 weeks ago
    Anonymous

    Asked this in the last thread and got solid advice, but this one is fresh so why not.

    5' 11" 145 lbs. Slow bulk or cut? I lift but I'm obviously a weakling. Not sure what my bf% is but I'm slightly flexing in the pic.

    • 2 weeks ago
      Anonymous

      bruv LIFT and EAAAAAAAT

    • 2 weeks ago
      Anonymous

      you're already a skeleton, if you cut at this point you might vanish from this plane of existence entirely

      • 2 weeks ago
        Anonymous

        tfw

      • 2 weeks ago
        Anonymous

        Damn alright. I don't want to vanish I suppose. Thanks for the help.

    • 2 weeks ago
      Anonymous

      You look emaciated. A cut isn't going to do you any favors with that little amount of muscle mass.
      Hop on a high protein, high calorie diet and start lifting heavy. 6-12 months you should have a decent amount of mass that your cut will actually look impressive to the vast majority of normals.

      • 2 weeks ago
        Anonymous

        >emaciated
        Oof. I suppose I do look pretty small. I currently run a modified PPL program, but I am not sure if it's really the best for me since I feel recovery is limited. Do you think a 4 day upper/lower split would work better?

        • 2 weeks ago
          Anonymous

          are you....eating in a surplus

          • 2 weeks ago
            Anonymous

            Negative. I see the problem. I should probably do that first before modifying my program. Thank you.

            • 2 weeks ago
              Anonymous

              yes

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

              Should I bulk or cut?
              15% BF according the US Navy tape measure method.

              you too fucking EAT

              • 2 weeks ago
                Anonymous

                I’m already up +17lbs from less than six months ago.

              • 2 weeks ago
                Anonymous

                your not eating enough at all

              • 2 weeks ago
                Anonymous

                don't architect the poor kid anon

              • 2 weeks ago
                Anonymous

                the poor kid is in his mid 30s anon

                I’m going to get back to bulking soon but I’ve gotta fit in my suit and look good shirtless for another six weeks.

                Then it’s bulk city until at least April, baby.

                Thanks anons.

              • 2 weeks ago
                Anonymous

                >look good shirtless
                fucking kek

              • 2 weeks ago
                Anonymous

                >imagine never going outside in the summer and looking good while having a good time
                t. powerlifter

              • 2 weeks ago
                Anonymous

                this looks good to you

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

                Should I bulk or cut?
                15% BF according the US Navy tape measure method.

              • 2 weeks ago
                Anonymous

                no because he’s got too much fat

              • 2 weeks ago
                Anonymous

                see

              • 2 weeks ago
                Anonymous

                I’m lost. I no longer have any idea what you’re saying. And about who.

              • 2 weeks ago
                Anonymous

                I want to know what that feels like
                Look at his fucking arms holy shit

                If he cut he'd mog every single person here

              • 2 weeks ago
                Anonymous

                he literally looks like some kid of giant freak baby from a hayaio miyazaki movie

              • 2 weeks ago
                Anonymous

                Post your deadlift 1rm

              • 2 weeks ago
                Anonymous

                Don’t do 1rm.
                5rm is 315, which is way more than the best-looking dudes in my gym can pull.

              • 2 weeks ago
                Anonymous

                You need to pump those numbers up
                I look like I roid after I cut and start bulking again and can pull 405x8

                Those good looking guys probably roid if they have legitimate mass and don't do compounds

              • 2 weeks ago
                Anonymous

                You can always cut easily when you have mass. Gaining mass is the hardest part

                >getting cucked by your gym
                But more seriously, what are your goals? To make the numbers bigger or are you trying to look good?

                Why do retards post here like strength== size?
                I'm the biggest dude at my gym because I'm the strongest. I do more volume than a normal power routine but I look big all the time, lean, soft whatever because I'm strong.

                Unless you roid, strength= size if you do any reasonable volume at all
                You'll never get huge doing sets of 12
                You can add them after becoming advanced but they're worthless for pretty much every natty lifter

              • 2 weeks ago
                Anonymous

                imagine thinking putting on 35lbs per year isn’t eating enough
                at most, 12-15lbs of that is gonna be muscle and all the rest will be fat

              • 2 weeks ago
                Anonymous

                meant to respond to

                your not eating enough at all

    • 2 weeks ago
      Anonymous

      Gain at least 30lb ASAP. A rare case where a dreamer bulk would benefit you.

    • 2 weeks ago
      Anonymous

      1/2

      The first thing to benefit you will be to up your calorie intake Anon. You’re body has to have an abundance of fuel to grow and if you’re not in a high enough calorie surplus, it will try to conserve whatever it has to maintain homeostasis.

      Try to stick with nutrient rich foods. Leafy greens Get a decent amount of meat in your diet. Current research indicates that .82grams of protein per pound of bodyweight is sufficient for building muscle. It’s easier to use the ratio 1gProtein/lb bodyweight.

      Your Calorie values of your Macro Nutrients (Proteins, Fats, Carbs) are as follows.

      1g Protein = 4Calories
      1g Fat = 9 Calories
      1g Carb = 4 Calories

      Daily you will need to be taking in roughly 33 Cals per kg of bodyweight. 145lbs is approx 65 kg so 33 x 65 = 2,145 calories per day. ( This is a baseline approximation of your maintenence Calories. For growing mass you could require more, up to 44Cals per kg bodyweight, but start here for now and see how this goes for a few weeks before upping your intake)

      So 145g protein per day (adjust accordingly as your weight increases)

      It’s recommended to get .7 to 1.4g fat per kilogram bodyweight. 1 gram sits right in the middle of that range so an easy calculation of 65kg bodyweight(≈145lbs) times 1 gram equals 65 grams of fat per

    • 2 weeks ago
      Anonymous

      2/2

      day.

      So to recap your current Macro requirements are as follows:
      145g of Protein per day
      65g of Fats per day

      To calculate the carbs required we will add the caloric values of the Fats and Proteins, and then subtract that sum from your suggested maintenence calories of 2,145 calories. (Remember the conversion values to calories per 1g Macros as listed earler.). That will leave the remaining number of calories to be sourced from Carbs.

      65g x 9 = 585cal Fat
      145 x 4 = 580cal Protein

      585+580 = 1165 Calories from Fat&Protein

      2,145 - 1165 = 980 Remaining Calories from Carbs.
      1g Carbs = 4 Cal. So Divide 980 by 4

      980/4 = 245g of Carbohydrates

      Final Recap. Baseline Daily Macronutrient Intake Values starting at 145 lbs:

      2,145 Total Calories
      145g Protein
      65g Fats
      245g Carbs

      Don’t stress yourself out too much if you can’t always hit your numbers. you can still make progress if you falter, if you miss your macro goals one day, you can load up extra the next. If you haven’t been eating enough you may find eating the suggested amount takes getting used to, and may experience indigestion and discomfort of being overly full for a while. Drink lots of water, it will help you break the food down more easily, and be sure to get plenty of rest.

      If you don’t see any noticible change it could mean you should up you fat or carb intake for more calories, or you need to increase your training intensity. Your working sets should be bringing you within 1 or 2 reps short of muscle failure. the muscles require the metabolic and neural stimulus at that level of intensity to trigger the biological adaptations that will produce more muscle.

      Good Luck Anon

  22. 2 weeks ago
    Anonymous

    Should I bulk or cut?
    15% BF according the US Navy tape measure method.

    • 2 weeks ago
      Anonymous

      be aware navy method has a +-3% margin. Fucking told me I was 14% when I've got these massive love handles. I think my wide neck throws it off. To answer your question, cut until you hit the level of leanness you want. Don't make the mistake I did and bulk while still fat.

    • 2 weeks ago
      Anonymous

      i really feel like i should be cutting
      this feels awfully fat to me

      • 2 weeks ago
        Anonymous

        You should be going to the gym, skeleton.
        You have nothing to cut to, you’re skinnyfat. Build a base first

  23. 2 weeks ago
    Anonymous

    Squeezing PPL in 5 days (since owners of my gym decided to close on Saturdays and Sundays for 2 months)
    Considering legs are my weak point, I could do Legs Push Pull Push Legs Rest Rest (and the week after do push instead of pull and pull instead of push)
    Or PPLPPxxLPPLPxx... etc
    Which one is the best alternative? (Not changing program since I just started this and can't go to another gym)

    • 2 weeks ago
      Anonymous

      >getting cucked by your gym
      But more seriously, what are your goals? To make the numbers bigger or are you trying to look good?

      • 2 weeks ago
        Anonymous

        Trying to look good, don't really care about my lifts (which are 1/2/2/3.25), as you can see my legs are lagging behind hard

        • 2 weeks ago
          Anonymous

          You should do more upper body than lower body if you care more about looing good.

          You can always cut easily when you have mass. Gaining mass is the hardest part

          [...]
          Why do retards post here like strength== size?
          I'm the biggest dude at my gym because I'm the strongest. I do more volume than a normal power routine but I look big all the time, lean, soft whatever because I'm strong.

          Unless you roid, strength= size if you do any reasonable volume at all
          You'll never get huge doing sets of 12
          You can add them after becoming advanced but they're worthless for pretty much every natty lifter

          Never said strength and size don't go together, but if you're trying to look good as a male, upper body is more important than legs. If all you care about is making numbers go up then squatting all the time makes more sense.

          • 2 weeks ago
            Anonymous

            1. I literally bench as much as I squat (if not more, probably) and you're saying I should focus more on upper body?
            2. I think that in an aesthetic body legs are essential, especially for me I'm starting to look like a chicken and I have long legs

            • 2 weeks ago
              Anonymous

              Legs are essential, but if you can only work out five days a week and are trying to do PPL and look like an aesthetic male, you should be aiming for the Y shape and not the X shape. You sound pretty retarded though.

              • 2 weeks ago
                Anonymous

                Ok that's a nice opinion but I'm going to ask you to post body to see how valid it is. I didn't mean you need Tom Platz legs, but that if your upper body is amazing but your legs look like sticks it would look ridicolous

              • 2 weeks ago
                Anonymous

                If you train legs once per week you shouldn't have stick legs anon. You might have a deformity.

  24. 2 weeks ago
    Anonymous

    Might be an absurdly retarded question but how do noob gains work? Is it like a timer 6-12 months starting when you start lifting where you have to squeeze as much gains as possible, or rather a plateau that is usually adquired within that timeframe? Bc i started lifting 6 months ago but only upper body, and I have started training legs just now, will I have leg noob gains on legs independently from upper body? To me I'd be weird that noob gains aren't independent for each muscle group but no idea really, thank youvm guys

  25. 2 weeks ago
    Anonymous

    best way to measure body fat?
    my gym has one that measures body fat but ive heard its inaccurate
    >bro do x website
    tried before as well, wasnt accurate at all

    • 2 weeks ago
      Anonymous

      Order calipers from Amazon
      Should be close enough

      • 2 weeks ago
        Anonymous

        im a poor brazilian so i cant

        • 2 weeks ago
          Anonymous

          They're like $20 US. You might be able to find some at a local pharmacy

  26. 2 weeks ago
    Anonymous

    Is it possible to get a male frame as a bio female if I exclusively train upper body and shouldermaxx as much as I can?

    • 2 weeks ago
      Anonymous

      No. You could train flawlessly for ten years and an untrained man will come along and mpg you after six weeks of training (if they need to train at all)

    • 2 weeks ago
      Anonymous

      You can't train your frame but you can inject test and look like a man.

      https://i.imgur.com/7dIGdAS.png

      Best chewable multivitamin for men? I can't swallow big pills.

      >men

      You can always cut easily when you have mass. Gaining mass is the hardest part

      [...]
      Why do retards post here like strength== size?
      I'm the biggest dude at my gym because I'm the strongest. I do more volume than a normal power routine but I look big all the time, lean, soft whatever because I'm strong.

      Unless you roid, strength= size if you do any reasonable volume at all
      You'll never get huge doing sets of 12
      You can add them after becoming advanced but they're worthless for pretty much every natty lifter

      >biggest dude at my gym
      post body

      • 2 weeks ago
        Anonymous

        Men need vitamins too don't they?

        • 2 weeks ago
          Anonymous

          >flintstone gummies
          I was insulting you anon

          • 2 weeks ago
            Anonymous

            Well the Flinstones was a joke obviously, I do genuinely want a recommendation for chewable multivitamins for men.

            • 2 weeks ago
              Anonymous

              >obviously
              I don't think anything is obvious to you. Literally took 2 seconds
              https://www.amazon.com/Adult-Chewable-Multivitamin-Men-Gummies/dp/B08MQP5C91

  27. 2 weeks ago
    Anonymous

    Best chewable multivitamin for men? I can't swallow big pills.

  28. 2 weeks ago
    Anonymous

    Can I only do dips to work my chest? Also does anyone feel their chest when doing OHP?

    • 2 weeks ago
      Anonymous

      You can but why not more? At least do pushups too.

      • 2 weeks ago
        Anonymous

        I get a better chest activation when I do weighted dips. Tried bench pressing but only feel it on my triceps.

        • 2 weeks ago
          Anonymous

          Try chest presses with dumbbells. Or just work your triceps more so they can support you better on the bench.

  29. 2 weeks ago
    Anonymous

    bros i grew up fat and im nearing ottermode now. got on tinder and this qt seems to be interested in hooking up.

    problem is im 18M, KHHV. Seems like going to 0 to 100, having my first kiss and fucking a random stranger on the same night. What should I do?

    • 2 weeks ago
      Anonymous

      I wouldn't recommend having your first sexual experience be with a random stranger. Obviously it's up to you, but maybe try to take it slowish? You'll know in the moment if you're ready for sex or not.

    • 2 weeks ago
      Anonymous

      Guys, how do you deal with soreness and general post-training fatigue? I used to go to the sauna if I pushed a bit too hard and it worked like a charm, but I don't have access to one anymore.

      >18 khhijklmnopqrstuv
      >problem
      Calm down m9 you're still in a perfectly healthy place. Don't give too much value into what people in this godforsaken uzbek carpentry forum have to say, let things flow, find out what you're comfortable with, and don't get pressured into something, socially or otherwise.

      • 2 weeks ago
        Anonymous

        I stretch and sleep.

  30. 2 weeks ago
    Anonymous

    am i IST enough to do tank tops

    • 2 weeks ago
      Anonymous

      Too fat tbqh
      Lose 40lbs of fat and try again

      • 2 weeks ago
        Anonymous

        Yes. There's a dude in my apartment complex with arms half your size but a gut 3x yours. I've never seen him in anything but a tank top. It's more about confidence and comfrot. But yes, you should lose some weight.

        i am cutting, but at this stage it's kind of difficult. I am trying to get at least 200g protein (i am 225ish at 6'). i have been maintaining a 500+ calorie deficit for probably around 3 weeks now, and though i've dropped 10lbs I don't really notice the results yet. never been thin, ever. don't want to lose muscle
        also I think i might have gyno

        • 2 weeks ago
          Anonymous

          Bro you are built as fuck. I’m sorry but there’s NO reason for you to continue eating big or increasing lifts.
          You need a 500cal daily deficit, stat. And you probably need it for like a year straight. None of this “weeks” bullshit.

          Lean down. It’s time anon. I promise you. You will be a Gigachad.

          • 2 weeks ago
            Anonymous

            well anon I said 500kcal deficit but some (most) days I can swing a 1000kcal deficit if the tdee calculators can be believed. I lift for approx 2hrs daily 5 days a week

            [...]
            Listen to this guy. Also you don't need anywhere near 200g of protein.

            really? bb calculator says I need like almost 300 which is absurd but why do they say that

            • 2 weeks ago
              Anonymous

              Idk anon, I didn't make the calculator. You don't need more than 1g/lb of lean body mass and there's no way you have 200lbs of lean body mass.

              • 2 weeks ago
                Anonymous

                I personally have had way more success with shorter cuts at higher deficits as long term cuts can fuck your test up
                You're pretty joocy and just need to add some cardio. At 225 at 17?% bf you only need about 150g/day max

                I hit ridiculous stats natty never eating over 0.8g/ LEAN pound

                [...]
                You should train legs as much as upper body but you don't need as much volume

                Leg training stimulates the endocrine system to boost test to give you more gains elsewhere. High volume legs can actually impede upper body growth but not as much as skipping legs altogether

                [...]
                >Post body
                I'm 6'4 and have cut to [email protected]% bf. I don't post pics because I don't take any. If you lift to take selfies you're a fucking fag

                I shoot for 200g because truth be told I don't actually know my bf% or lean body mass. I figure I can't go wrong with extra protein. I just don't know how other guys in my age group consume nothing but goyslop and goyswill and still have lower bf%s than me. I really appreciate this feedback btw

        • 2 weeks ago
          Anonymous

          Bro you are built as fuck. I’m sorry but there’s NO reason for you to continue eating big or increasing lifts.
          You need a 500cal daily deficit, stat. And you probably need it for like a year straight. None of this “weeks” bullshit.

          Lean down. It’s time anon. I promise you. You will be a Gigachad.

          Listen to this guy. Also you don't need anywhere near 200g of protein.

        • 2 weeks ago
          Anonymous

          I personally have had way more success with shorter cuts at higher deficits as long term cuts can fuck your test up
          You're pretty joocy and just need to add some cardio. At 225 at 17?% bf you only need about 150g/day max

          I hit ridiculous stats natty never eating over 0.8g/ LEAN pound

          You should do more upper body than lower body if you care more about looing good.

          [...]
          Never said strength and size don't go together, but if you're trying to look good as a male, upper body is more important than legs. If all you care about is making numbers go up then squatting all the time makes more sense.

          You should train legs as much as upper body but you don't need as much volume

          Leg training stimulates the endocrine system to boost test to give you more gains elsewhere. High volume legs can actually impede upper body growth but not as much as skipping legs altogether

          You can't train your frame but you can inject test and look like a man.

          [...]
          >men

          [...]
          >biggest dude at my gym
          post body

          >Post body
          I'm 6'4 and have cut to [email protected]% bf. I don't post pics because I don't take any. If you lift to take selfies you're a fucking fag

          • 2 weeks ago
            Anonymous

            Nobody believes you anon.

            • 2 weeks ago
              Anonymous

              Good for you guys. Keep spinning your wheels and don't listen to me then. I literally don't care, I'm just trying to kill all the shitty reddit advice that gets peddled here since I've actually made it

              [...]
              I shoot for 200g because truth be told I don't actually know my bf% or lean body mass. I figure I can't go wrong with extra protein. I just don't know how other guys in my age group consume nothing but goyslop and goyswill and still have lower bf%s than me. I really appreciate this feedback btw

              Order some calipers from Amazon. It should be close enough to help you get your diet on track.
              You're already joocy. If you cut you'll mog most of IST

              • 2 weeks ago
                Anonymous

                You're literally obese.

              • 2 weeks ago
                Anonymous

                My original bbing goal was to be obese under 10% bf
                I hit that a long time ago

              • 2 weeks ago
                Anonymous

                what did you eat while cutting

                >t.

                https://i.imgur.com/CcsbV5B.jpg

                [...]
                i am cutting, but at this stage it's kind of difficult. I am trying to get at least 200g protein (i am 225ish at 6'). i have been maintaining a 500+ calorie deficit for probably around 3 weeks now, and though i've dropped 10lbs I don't really notice the results yet. never been thin, ever. don't want to lose muscle
                also I think i might have gyno

              • 2 weeks ago
                Anonymous

                It's easiest to cut by boosting your TDEE instead of cutting too many calories.

                To reach my peak stats, I increased frequency and did 20-100 minutes of liss everyday. I was cutting at 3500-4000calories a day.
                I ate plain mcdoubles, a gas station breakfast sandwich (pizza slice on leg day) and then dinner was a thick cut of lean meat, a bunch of veggies and a small carb side

                https://i.imgur.com/Fju4rly.jpg

                >My female coworker rated herself an 8/10.

                She was dead serious. I lmao'd very loud.
                Bitch is a 5 on a very good day, holy fuck social media ruined women's perception of reality. HOLY FUCK.

                If that's her, it looks like social media warped YOUR perception of beauty.
                >Blond
                >Proportional face
                >Big tits
                >Has hobbies
                Solid 7 at least

              • 2 weeks ago
                Anonymous

                do you do cardio before or after liftang
                and what the fuck the macro calculator wants me to eat 330g of protein daily

              • 2 weeks ago
                Anonymous

                Always after lifting. Don't fuck up your hype for cardio
                I'd do some after lifting and then some before bed.

                Protein disinformation is the biggest scam to ever be perpetrated and widely believed

                That poster is clearly the woman herself fishing for compliments, how did you fall for that

                FUCK
                I've achieved so much but learned so little

              • 2 weeks ago
                Anonymous

                >protein disinformation
                who arrived at these conclusions, that seem to be mirrored everywhere, that you need AT LEAST 1-1.5g per lb of TOTAL body mass? is this based on a study that I can read? I can barely stomach 200g daily and thats with supplementation (and i'm a fairly big guy 4u)

              • 2 weeks ago
                Anonymous

                My browser was open so I'll respond to this then be done for real

                >Who arrived at these conclusions
                *Ahem*
                PEOPLE WHO SELL PROTEIN SUPPLEMENTS YOU FUCKING NUNCE

                You only need 0.8g/LEAN pound (so subtract your bodyfat) anything above that hurts your gains in one way or another

                okay. Now I'm done for real.
                Have a good one boyz

              • 2 weeks ago
                Anonymous

                Goodnight my moron

              • 2 weeks ago
                Anonymous

                That poster is clearly the woman herself fishing for compliments, how did you fall for that

          • 2 weeks ago
            Anonymous

            Literally no one ever believes this cope no matter how many times you DYELs spew it.

        • 2 weeks ago
          Anonymous

          If you cut hard enough you will 100% have an impressive body

    • 2 weeks ago
      Dr. Chad MD

      Yes.

    • 2 weeks ago
      Anonymous

      Yes. There's a dude in my apartment complex with arms half your size but a gut 3x yours. I've never seen him in anything but a tank top. It's more about confidence and comfrot. But yes, you should lose some weight.

    • 2 weeks ago
      Dr. Chad MD

      https://i.imgur.com/CcsbV5B.jpg

      [...]
      i am cutting, but at this stage it's kind of difficult. I am trying to get at least 200g protein (i am 225ish at 6'). i have been maintaining a 500+ calorie deficit for probably around 3 weeks now, and though i've dropped 10lbs I don't really notice the results yet. never been thin, ever. don't want to lose muscle
      also I think i might have gyno

      Nice house btw. And yes, you're fine for tank tops dude. Everybody should wear a tank top at the gym.

  31. 2 weeks ago
    Anonymous

    I take my creatine with pre, and when I refill my bottle mid-workout there’s always these really heavy particles that sit at the bottom, what the hell is this?
    Are these the big residual chunks of the creatine or plastic particles or what? Anyone else get this?

    • 2 weeks ago
      Anonymous

      Never got that. Post your creatine and pre brands and I can try to guess.

      • 2 weeks ago
        Anonymous
        • 2 weeks ago
          Anonymous

          I have that same creatine but I just go scoop to mouth. My guess is it's something in your preworkout or you're not properly cleaning your bottle.

          • 2 weeks ago
            Anonymous

            https://i.imgur.com/qRy6WqB.jpg

            I have prepared a serving each in two glasses and will see if there is anything when it settles. Will report back in 5 mins

            • 2 weeks ago
              Anonymous

              Feels like science class. I like it.

              • 2 weeks ago
                Anonymous

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

                [...]
                I have prepared a serving each in two glasses and will see if there is anything when it settles. Will report back in 5 mins

                Now I’m invested too

              • 2 weeks ago
                Anonymous

                Feels like science class. I like it.

                I have that same creatine but I just go scoop to mouth. My guess is it's something in your preworkout or you're not properly cleaning your bottle.

                I have determined the large particles are undissolved pre-workout powder, case closed. Thank you for coming on this journey with me.

              • 2 weeks ago
                Anonymous

                happy to be a part of it anon, glad we figure it out

    • 2 weeks ago
      Anonymous

      It's creatine.
      Just mix it more and buy cheaper monohydrate.
      Also, get a preworkout with less shit in it so it can dissolve better

      • 2 weeks ago
        Anonymous

        That’s the problem, I refill with water, drink it down, refill again, and the particles linger. They are too heavy to free float in the water and sink down, making it difficult to get them out when drinking the water.

  32. 2 weeks ago
    Anonymous

    Is my hypertrophy routine going to work? It's a 6-day a week Push/Pull split.

    PUSH
    >Squat 3x10
    >Bench 3x10
    >Seated Calf Raises 3x10
    >OHP 3x10
    >Skullcrushers 3x10

    PULL
    >Deadlift (no drop between reps) 3x10
    >Bentover Row 3x10
    >Hammer curls 3×10 (per side)
    >Lawnmoweres 3x10 (per side)

    Just wanted to keep it simple and maximize frequency. I've been lifting on and off for years, but this is my first serious attempt at a hypertrophy split. Thanks anon.

    • 2 weeks ago
      Anonymous

      Push:
      Swap something for calf raises and add cardio

      Pull:
      Do wider grip pulldowns instead of lawnmowers
      Heavy lawnmowers are guaranteed injury

      At that frequency, I would actually cut your squat and deadlift to 1 top set.
      You can feel yourself out for how heavy to go
      When you're ripping, go 1-5, when you're doggin, do 6-8

      If you get weaker despite eating wayyyy more real food(no protein powder), you need to skip legs in the middle 2 days

  33. 2 weeks ago
    Anonymous

    >My female coworker rated herself an 8/10.

    She was dead serious. I lmao'd very loud.
    Bitch is a 5 on a very good day, holy fuck social media ruined women's perception of reality. HOLY FUCK.

    • 2 weeks ago
      Anonymous

      What's your question?

      My original bbing goal was to be obese under 10% bf
      I hit that a long time ago

      If anything you've posted were true, you'd happily snap a pic and post it.

      • 2 weeks ago
        Anonymous

        >If anything you've posted
        I love false logic.
        Good for you big guy. You're on your way to being a master manipulator.
        I owe you literally nothing and give the best advice because I've achieved what everyone here wants

        Take the advice or not. Idgaf

        • 2 weeks ago
          Anonymous

          Ok Mr. obesity. Btw, you don't know what false means.

    • 2 weeks ago
      Anonymous

      Cope, go be insecure somewhere else retard

      • 2 weeks ago
        Anonymous

        It's easiest to cut by boosting your TDEE instead of cutting too many calories.

        To reach my peak stats, I increased frequency and did 20-100 minutes of liss everyday. I was cutting at 3500-4000calories a day.
        I ate plain mcdoubles, a gas station breakfast sandwich (pizza slice on leg day) and then dinner was a thick cut of lean meat, a bunch of veggies and a small carb side

        [...]
        If that's her, it looks like social media warped YOUR perception of beauty.
        >Blond
        >Proportional face
        >Big tits
        >Has hobbies
        Solid 7 at least

        picrel it's obviously not her you literal spergs
        girl in picrel is objectively a 8+ to anyone you ask

  34. 2 weeks ago
    Anonymous

    Front squats feel amazing and I'm making good progress on them and back squats feel so incredibly weird and awkward and heavy on my lower back. I wanna never do back squats, but what happens once my front squat gets near my back squat? Just don't feel like it's possible to front squat more than you back squat. It feels just as impossible to pretend that my Back Squat will just magically go along and go up with my front squat without me ever doing the movement. Plus I feel emasculated coz my front squat is only 75% of my back squat. What should I do and what will happen?

    • 2 weeks ago
      Anonymous

      When you're doing back squats (you can do high bar if you're uncomfortable), you want your hips to end up as far forward as possible with the weight mid foot so you're more vertical. Most people achieve this with a wide stance or knee path but you can achieve it by simply doing mobility work and doing some technical sets

      Alright Boyz. I'm the big guy and I'm officially leaving this thread
      Keep lifting and EAT REAL FUCKING FOOD
      Wagmi

      • 2 weeks ago
        Anonymous

        Think this already applies to me but I still can't do it. Anyway, have a nice day anon

  35. 2 weeks ago
    Anonymous

    I'm squatting by cleaning the weight off the floor, the problem is I can only clean 140lbs right now. Am I wasting my time squatting this weight? Should I skip squatting to do more cleans, or should I just add more squat reps because the weight is so low?

    I am cleaning the bar and doing five squats for 3 sets ie 3 cleans and 15 squats. I feel it in my body and back but not legs (obv cause it's only 140lbs).

    • 2 weeks ago
      Anonymous

      Why not do more reps for the squats?

      Is it worth starting the gym at 29? Feel like I'll just be that 30 year old boomer meme of the sad dude chasing a youth he never got to have

      Yes. Don't chase the youth, chase the gains. You can still be more muscular than you've ever been.

      • 2 weeks ago
        Anonymous

        >Why not do more reps for the squats?
        Because it's 140lbs.. I can do that all day. Will I still build muscle if I don't feel the excercise?

        • 2 weeks ago
          Anonymous

          If you're doing 5 squats at a weight that's very easy for you, you shouldn't expect to improve see any improvement. You probably won't lose muscle but if you're not requiring significant work from your leg muscles, why would they grow? I'm honestly confused here. Try hitting 12 squats per set next time and see if that helps.

          During tricep pulldowns I lose the ability to fully extend my left arm for the exercise pretty early on. Always had problems with my left shoulder and I'm being a lot safer with it now but I'm wondering if anyone has any advice on how to get past it.

          Do you ever stretch?

          What type of girl immediately resorts to eye fucking me instead of just smiling

          You? None.

          • 2 weeks ago
            Anonymous

            I do stretch pretty often but not enough targeting the arms/upper body. Any suggestions?

            • 2 weeks ago
              Anonymous

              For triceps I put my arm above my head, bend so my hand is on the center of my upper back, and pull the elbow back slightly. I hold for at least 30 seconds. You might want to do some lightweight/no weight mobility exercises as well.

          • 2 weeks ago
            Anonymous

            >if you're not requiring significant work from your leg muscles, why would they grow

            If you get within a few reps of failure, yes. Doing more weight is largely a function of how much time you have to spend on working out. If you're pressed to finish up in an hour, work heavy.

            >If you get within a few reps of failure
            Got it. I should just work on being able to get more weight up from the ground to my shoulders instead of wasting time squatting.

            Not as familiar with Oly Lifts. Check out some of Greg Everett’s info on all thing Oly. You may be needing to integrate more Clean Grip Deadlifts and supplemental movements that will help you build greater strength and velocity leading in to the second pull, or if the first pull is strong but the second is where things start going wrong maybe more work on the blocks? Dunno myself but there’s a good community following this guy and he’s got lots of video content

            https://www.catalystathletics.com/exercises/section/9/Clean-Exercises/

            Thanks for the good advice.

        • 2 weeks ago
          Anonymous

          Not as familiar with Oly Lifts. Check out some of Greg Everett’s info on all thing Oly. You may be needing to integrate more Clean Grip Deadlifts and supplemental movements that will help you build greater strength and velocity leading in to the second pull, or if the first pull is strong but the second is where things start going wrong maybe more work on the blocks? Dunno myself but there’s a good community following this guy and he’s got lots of video content

          https://www.catalystathletics.com/exercises/section/9/Clean-Exercises/

        • 2 weeks ago
          Anonymous

          If you get within a few reps of failure, yes. Doing more weight is largely a function of how much time you have to spend on working out. If you're pressed to finish up in an hour, work heavy.

  36. 2 weeks ago
    Anonymous

    Is it worth starting the gym at 29? Feel like I'll just be that 30 year old boomer meme of the sad dude chasing a youth he never got to have

    • 2 weeks ago
      Anonymous

      You're not even halfway done with your life expectancy. 29 is still young enough to make some easy gains, and shit, what else you got going anyway?

    • 2 weeks ago
      Anonymous

      Definitely worthwhile. You’ll see some pretty immediate results if you stick with it just a couple months. You could start now and be in the beat shape of your life in a few years with some regular effort. It increases energy levels, slows the aging process, relieves stress, improves your mobility, being strong is never worse than the alternative, the benefits are 100% yours that you earned for yourself, it helps you with focus and mental discipline, and makes you look better and increases your sexual viability and libido. You would also be getting in to it at an age when many people stop taking care of themselves and start to embrace sedentary lifestyles and poor dietary standards. In another 5 to 7 years you would be surprised at how many of your peers have rapidly aged through inactivity. Go for it Anon, you’ve got nothing to lose and so many gains to make.

    • 2 weeks ago
      Anonymous

      Definitely. It's always going to be worth it, and the later you get started, the worse it's going to be. You don't have the natural /fraud/ of a 20 year old, but you still have a lot more test and GH than you will when you're 40.

    • 2 weeks ago
      Anonymous

      Give it two weeks and you'll feel way better in general. Worth it

    • 2 weeks ago
      Anonymous

      Test peaks at 30. Do SS + cardio and ride noob gains by bulking until you stall

      Then run a repeating 3day split to get enough heavy volume and frequency to get the body you want

  37. 2 weeks ago
    Anonymous

    i'm 175lb at 5'8" i know i need to cut but i cant tackle any of my regular PPL routines when i do that as i lose most endurance, is there a modified program for me to follow?

    • 2 weeks ago
      Anonymous

      Just lower the weight a little bit. If you can't get through your regular workouts you're probably cutting too much. Also, keep in mind that it's perfectly ok to have an off day.

  38. 2 weeks ago
    Anonymous

    During tricep pulldowns I lose the ability to fully extend my left arm for the exercise pretty early on. Always had problems with my left shoulder and I'm being a lot safer with it now but I'm wondering if anyone has any advice on how to get past it.

  39. 2 weeks ago
    Anonymous

    What type of girl immediately resorts to eye fucking me instead of just smiling

  40. 2 weeks ago
    Anonymous

    Should I get a gyro for dinner?

  41. 2 weeks ago
    Anonymous

    Are dick gains real like how face gains are real? Will getting thinner make my dick appear bigger/reveal more shaft or whatever? Asking for a friend in Minecraft obv

    • 2 weeks ago
      Anonymous

      What's your weight/height? If you have to push your fat out of the way to measure your dick, then obviously it will.

      • 2 weeks ago
        Anonymous

        5'10, 218 lbs.
        Don't need it but who doesn't want it bigger

        my bad

    • 2 weeks ago
      Anonymous

      5'10, 218 lbs.
      Don't need it but who doesn't want it bigger

      • 2 weeks ago
        Anonymous

        Yes bro. Please lose weight, for the dick gains and the health gains. You'll also be able to fuck better and longer at a lower weight. I used to be that fat as well, it sucks and makes sex way less fun.

        • 2 weeks ago
          Anonymous

          I mean the plan was always to lose weight but glad to hear it all the same lmao

    • 2 weeks ago
      Anonymous

      Check out Rena Malik MD on Youtube she’s got all the dick info you would probably need.

    • 2 weeks ago
      Anonymous

      Yes, they're real. I'm 45lb down and my dick does appear larger than before.

  42. 2 weeks ago
    Anonymous

    What martial art should I choose? My area has places that offer brazilian jiu jitsu, judo, taekwondo, and muay thai.

    • 2 weeks ago
      Anonymous

      HEMA

    • 2 weeks ago
      Anonymous

      Depends what you’re going for. BJJ is arguably more practical for real-world defense, followed closely by Muay Thai. BJJ is going to be grappling, joint locks chokes and lots of working on the ground. Statistically most fights in the real world will end up on the ground so the viability of BJJ is undeniable in dealing with that circumstance. Judo is the situational precursor to BJJ. Starting from standing and implementing throws and takedowns. Muay Thai doesn’t have any ground work, but will provide a solid base of skills for fighting on your feet with punches, kicks, knees and elbows, as well as stand up grappling in clinch fighting, with some takedowns. Taekwondo is primarily footwork, lots of strong snappy kicks and staying at range from an opponent.

      Btwn MT and TKD, I would recommend MT, better array of strikes practiced and more functional tools for broader range of styles and body types.

      Judo is throws and takedowns and BJJ is what happens after throws n takedowns. BJJ & Judo r both good, keep in mind these have both become more sport centric, particularly Judo which has become very diluted from what it used to be as practitioners have developed their focus largely more toward Sport/Competitive point match Judo. If you can find an old-school Judo-ka you’ll get a better education, with broader technique with more carry-over into BJJ. All are good exercise, Judo’s probably the roughest on your body. Many schools will offer a free trial lesson so inquire, and you could check each out to see what feels right. Also take note of the school/gym’s culture. Some have very competetive or aggressive people there who don’t respect their training partners. If you try, and the person you’re working with is going to hard, tell them, if they persist and their coach doesn’t correct their behavior maybe consider a different place. It’s very easy for things to escalate in those gyms and people wind up injured.

      • 2 weeks ago
        Anonymous

        Legitimately this helps a ton. I'm probably going to go with either BJJ or MT at this point. Might do both if I find I have the time and dedication to do it besides my time at the gym already.

      • 2 weeks ago
        Anonymous

        >BJJ is arguably more practical for real-world defense
        No, it isn't, and this fantasy needs to stop being propagated by BJJ gym bros who don't understand how real violence works. If you go to the ground, you will be jumped by your opponent's buddies. If you go to the ground, your opponent will escalate and reach for his knife. BJJ is good for one thing, foreplay with your BJJ bros in the BJJ gym.

  43. 2 weeks ago
    Anonymous

    Anyone have a resource on cardio training? My work capacity has improved dramatically since I started lifting about 1.5y ago but I still think my anaerobic capacity is shit tier. I only want to focus on hypertrophy/strength for another year or two (want to hit a lean 180lbs at 6') and then transition to focusing on endurance for sport (backcountry hunting, alpinism).

    • 2 weeks ago
      Anonymous

      Run

  44. 2 weeks ago
    Anonymous

    The way that girl is positioned turns me on a lot, for some reason... I think it's the way she's kind of awkward. One leg on the sofa, one off it, ankle bent. One hand on the back of the sofa, one on a cushion. She looks like she's kinda trying to lean forward away from the guy, like he's too long for her.

  45. 2 weeks ago
    Anonymous

    Do I have to do anything special to maintain my single digit bodyfat % after I'm done with my cut or is eating at maintenance enough? I really have no interest in bulking ever again I'd rather focus on other kinds of training while looking good.

  46. 2 weeks ago
    Anonymous

    Does anyone else here do physical work at your job and fit in gym time? Do you go to the gym before or after you work? How do you find the energy to do both?

    • 2 weeks ago
      Anonymous

      If you're working for someone else, stop working hard. Barring incentives, you don't get anything from it but more of the same work. Productivity numbers never factor into promotions.

    • 2 weeks ago
      Anonymous

      If you're working for someone else, stop working hard. Barring incentives, you don't get anything from it but more of the same work. Productivity numbers never factor into promotions.

      Please dont listen to this retard, hes either a NEET, nepotism hire or has never had a job before.
      Real answer I have come to is work out before. I worked as a storeman for a couple of years and it definitely made me tired and cranky on the job but working out after, I just didnt have the same energy. I used it as motivation to move up and to get a better, cushy desk job.

  47. 2 weeks ago
    Anonymous

    Has anyone hit 1/2/3/4 for reps and then switched to doing more volume instead of adding weight? Seems like a good way to stay strong and injury free as opposed to chasing a 4pl8 bench and blowing out your shoulders

    • 2 weeks ago
      Anonymous

      Most people need to switch to volume training to build the muscle needed for heavy lifts in the first place.

  48. 2 weeks ago
    Anonymous

    >Elbow pain with my back squat
    I have worked out on and off for years, but now I am getting pain in my left elbow, I have tried changing positions of my hands and angles of the wrist but I can't find a comfortable positon. I squat lowbar if that clears anything up

    • 2 weeks ago
      Anonymous

      Lots of things can hurt in your elbow, you'll need to articulate yourself.

      • 2 weeks ago
        Anonymous

        my olecranon

  49. 2 weeks ago
    Anonymous

    Supersetted close grip bench with skullcrushers today but had to reduce the weight almost 20 pounds. Worth doing even tho i had to reduce the weight so much?

  50. 2 weeks ago
    Anonymous

    >complain that the recovery time is too fast
    >gods slap me back with a recovery time too slow I have to rest for half of the week
    uh, thanks I guess?

  51. 2 weeks ago
    Anonymous

    Quick question, which one looks best?

    • 2 weeks ago
      Anonymous

      my bro are you flexing your biceps on the reflection of the fridge?

      right top looks best

      • 2 weeks ago
        Anonymous

        my guess is a PC

  52. 2 weeks ago
    Anonymous

    Are planks, rollouts and leg raises enough for core?

  53. 2 weeks ago
    Anonymous

    is 24 considered old? im turning 24 in a few days and scared anons. Can someone feed me motivation? also is me basically starting over (month or two off from lifting bc surgery and got skinny fat) wil i be able to get as big if not bigger now than if i was like 19

  54. 2 weeks ago
    Anonymous

    Is there a source for qrd on the templates for 5/3/1? Which would be best for home gym with just a barbell?

  55. 2 weeks ago
    Anonymous

    Do you wipe your penis after taking a piss

    • 2 weeks ago
      Anonymous

      In public restrooms, usually no, unless I need to blow my nose or shit as well. I always do when I’m home or at someone else’s house though.

    • 2 weeks ago
      Anonymous

      yes. I spent years walking round with a wet patch in my undies before I realised I can wipe the last drops.

  56. 2 weeks ago
    CarbEnjoyer

    I reiterate the same question cuz nobody replied:

    [...]

  57. 2 weeks ago
    Anonymous

    I want to buy a cheap pair of running shoes that'll do the job, what are some do's/don'ts with them? I don't want to buy shoes that destroy my feet.

  58. 2 weeks ago
    Anonymous

    should i work out on the onset of a cold or should i skip?

    • 2 weeks ago
      Anonymous

      generally speaking you should be fine to workout, but don't push yourself. maybe take a deload week.

    • 2 weeks ago
      Anonymous

      No

      https://i.imgur.com/xxBkJ7O.gif

      I want to buy a cheap pair of running shoes that'll do the job, what are some do's/don'ts with them? I don't want to buy shoes that destroy my feet.

      Get a pair with as little cushioning as you can and go for zero drop so that you dont reinforce bad running posture

      Is there a source for qrd on the templates for 5/3/1? Which would be best for home gym with just a barbell?

      Wendler has a book called 5/3/1 Forever with all the plans and information you need. A lot of the chapters are T-Nation posts copied and pasted in, but everything is in there.

      Are planks, rollouts and leg raises enough for core?

      Yes

      • 2 weeks ago
        Anonymous

        >zero drop
        Explain? I don't understand. Also why little cushioning, does it make running harder therefore better progress or strengthen feet?

  59. 2 weeks ago
    Anonymous

    Is replacing regular squats with bulgarian split squats ok? My knees hurt so much after doing regular squats I can barely press the clutch in my car the next day.
    More to the point, how do I fix pic rel?

  60. 2 weeks ago
    Anonymous

    What could be my answers? I hate this shit on bumble

    • 2 weeks ago
      Anonymous

      poo
      that you'd be willing to shit on me

    • 2 weeks ago
      Anonymous

      >who are you weirdly attracted to?
      >"I'm weirdly attracted to myself. Whenever I step out of the shower and glance at my own body, I'm shocked at my own beauty, my own elegance, my own grace. I'm by no means a gay man, however there's just something so incredible about my appearance that is irresistible. As if I were the reincarnation of Adonis, I'm simply perfect in every way imaginable.
      >Again, none of this isn't meant in a homo-erotic way, as all other men disgust me. I am simply infatuated with my own body. And how couldn't I be? My features, from the tip of my head to the sole of my feet, can only be described as perfection.
      >The current world should be considered a crime. As the angels fill the skies with songs about me, as they bless me with their grace, being God's most beautiful flower, there should be statues, scriptures, melodies, MONUMENTS in my name. This horrid earth full of wretchedness. Well, at the very least my radiant light shines ever so brighter in this contempt of beauty.

      >What's one thing you could find out about me that would make you excited to go on a date?
      >if u like legos

  61. 2 weeks ago
    Anonymous

    How do I differentiate between back doms and back pain?

  62. 2 weeks ago
    Anonymous

    How long do I have to live for technology to be able to effectively make me immortal? I'm not talking "reverse ageing" immortal, I'm talking "I now exist as a cloud of nanoparticles" immortal. Like, I would die seconds *after* the heat death of the universe, and would have contributed to it by using up the last of the energy. How long do I have to live for that?

  63. 2 weeks ago
    Anonymous

    I've recently started SL - have skipped rows so far. Just got a new rack with pull up bars and I managed 4 pull ups. First time trying so pretty happy with that, form wasn't the best though.

    Is it optimal to be doing pull ups on row days (and not doing rows because i cbf) to get good at pull ups?
    Or should I be doing them every session?

    Plan is once I get to 3x8 with good form to start adding weight.

  64. 2 weeks ago
    Anonymous

    I've been doing 3x5 on OHP but the issue is that I cannot prevent back arching when I get to the last rep of each set. The arching makes my mid back more sore and uncomfortable than deadlifts. I do a volume day too where I do 3x10 and don't have this problem even when the last rep is an RPE 10.

    Should I just count the 3x5 arched reps as technical failure and stop them in the moment? I thought about moving to a rep range like 3x6-8 for my "heavy" day but idk if that'd help

    • 2 weeks ago
      Anonymous

      Are you pushing your head front once the bar passes the top of your head?
      Are you squeezing your gluten, hams and quads really hard?

      • 2 weeks ago
        Anonymous

        Yeah I do all those things. I think I'm just not strong enough to do those reps properly which is why I arch. I guess that'd mean I stalled technically.

  65. 2 weeks ago
    Anonymous

    Is this an effective core workout or is it just a meme?

    • 2 weeks ago
      Anonymous

      I’m only speaking for myself, but I feel nothing when planking. Same goes for the ab wheel, but at least with that I can feel a slight stretch.

      So I’ve been able to find organifi for fucking dirt cheap at a local organic store but they just discontinued it. They had both green and red juice, and I’m wondering if there’s a cheaper alternative to both of those without much of a quality drop off.

  66. 2 weeks ago
    Anonymous

    People are actually still recommending SS as the default routine on this fucking board. Unreal

    • 2 weeks ago
      Anonymous

      If you ever actually tried all the LP programs, you'd know it's the best
      He has the best support, most info, and it works for the most people
      If you don't want to actually lift, why would you come here in the first place

      T. 3+/4/5+ under 15% bf

      • 2 weeks ago
        Anonymous

        It's pretty fucking far from optimal for people that are interested in actually looking like they lift but whatever, guess it's a right of passage to get conned into SS. Happened to me, happened to thousands of people over the years.

        • 2 weeks ago
          Anonymous

          Kek
          You obviously never caught on to how important strength is for long term gains
          I've reached unnatural bodybuilding levels because I focused on strength
          I would bet you stopped before you made enough progress and then have been doing shit high volume/lightweight routines and wondering why you can't make gains

          • 2 weeks ago
            Anonymous

            Higher rep sets stimulate more muscle growth. All the research backs it. Also I'm stronger than you.

  67. 2 weeks ago
    Anonymous

    >Doing reddit PPL, tons of triceps and biceps volume
    >arms still developing far slower than the rest of my body
    >triceps are the bottle neck keeping me from progressing both bench and OHP
    >still require a microscope to see my arms
    Any advice?

  68. 2 weeks ago
    Anonymous

    How do I respond to my brothers joking about me being a lesbian in front of my parents? Am asexual but I don’t tell my parents since they could not understand such a concept.

    • 2 weeks ago
      Anonymous

      just like anyone else would respond to bullying

  69. 2 weeks ago
    Anonymous

    I can't keep my shoulders locked when kicking the dumbbells up for presses. I do a lot of upper back work anyways but maybe I'm weak there still. I obviously can't lock my shoulders once I'm laying on the bench. Wat do?

  70. 2 weeks ago
    Anonymous

    I DB bench press two times a week aiming for 5x5 on Mondays and 3x12 on Fridays. The weight I use is close to my 5RM and 12RM respectively; the idea is that as soon as I can reach the prescribed number of reps in all sets, I up the weight next week.

    Now, for the past 6 weeks or so I've been stuck on the same weight for my 12-rep sets, even though my 5x5 kept progressing. What kind of fuckery is this and how do I proceed?

  71. 2 weeks ago
    Anonymous
  72. 2 weeks ago
    Anonymous

    I have an urge to impregnate my gf but it’s making me horny and distracting me from work. How do I solve this? Not a degenerate so we’re not having sex until married.

  73. 2 weeks ago
    Anonymous

    How do I cope with my fractured spine? Currently I go straight home from work to lie down on my bed until bedtime which just makes shit even worse, I'm constantly exhausted and dealing with weird pins and needles on the soles of my feet and in my hands despite it being a lower back injury

    • 2 weeks ago
      Anonymous

      go to a doctor

      I have an urge to impregnate my gf but it’s making me horny and distracting me from work. How do I solve this? Not a degenerate so we’re not having sex until married.

      have a nice day

      I DB bench press two times a week aiming for 5x5 on Mondays and 3x12 on Fridays. The weight I use is close to my 5RM and 12RM respectively; the idea is that as soon as I can reach the prescribed number of reps in all sets, I up the weight next week.

      Now, for the past 6 weeks or so I've been stuck on the same weight for my 12-rep sets, even though my 5x5 kept progressing. What kind of fuckery is this and how do I proceed?

      it's harder to progress on higher rep sets. as long as the sets are hard you're stimulating muscle growth. no idea why you'd be doing 5x5 on db press but that's a different issue

  74. 2 weeks ago
    Anonymous

    My arms tire out before my core does on the ab wheel, what do?

  75. 2 weeks ago
    Anonymous

    How stupid is benching 3x a week on Greyskull LP or any of those 3x5 programs? I'd still do the OHP every 2nd workout, but I feel my chest isn't seeing much development and I feel I could handle the volume during the workout, recovery is another matter

    • 2 weeks ago
      Anonymous

      If you're a novice it's probably better to do it twice per week with 1 day being volume, something like 3x8-10. It'll help you dial in your technique and won't be as fatiguing.

      How do I figure out my ideal width to hold the bar when I bench press? Was feeling it too much in my arms, widened my grip by about a hands width. Felt like everything was heavier but was still only hitting my chest a little bit. Tried widening a further hand, suddenly feels like I'm hitting the chest properly, but also much easier, like I can just add another 5-10 kg right away. Which is correct? How can I tell?

      A wider grip is fine so long as you don't put your shoulders in a compromised position. A wider grip gives you a better stretch in the pec and takes emphasis off of the triceps. It also usually lets you bench more weight since it shortens the ROM. So if you feel the pecs working more and you can move more weight with a certain grip, without it fucking up your shoulders, it's probably fine.

      >17 second 100m
      >top speed of only 18mph
      I have gotten so fucking slow it's embarrassing.
      What lifts will help me get faster?

      Yes, it's standard practice for athletes to strength train. If your goal is explosivity and speed, how you train will be different than someone training for general strength though.

  76. 2 weeks ago
    Anonymous

    I like this painting because it contains a painting of a painting. It illustrates the fractal nature of existence and how we should all stop procrastinating

  77. 2 weeks ago
    Anonymous

    How do I figure out my ideal width to hold the bar when I bench press? Was feeling it too much in my arms, widened my grip by about a hands width. Felt like everything was heavier but was still only hitting my chest a little bit. Tried widening a further hand, suddenly feels like I'm hitting the chest properly, but also much easier, like I can just add another 5-10 kg right away. Which is correct? How can I tell?

  78. 2 weeks ago
    Anonymous

    >17 second 100m
    >top speed of only 18mph
    I have gotten so fucking slow it's embarrassing.
    What lifts will help me get faster?

  79. 2 weeks ago
    Anonymous

    my 5"8 brothers, do you bulk do you cut? help a brother out

    • 2 weeks ago
      Anonymous

      height is irrelevant. post body.

  80. 2 weeks ago
    Anonymous

    Are dumbbell rows a suitable replacement for BB rows? Any other back exercises that mimic it?
    I’m also trying to increase pull-ups at a lanklet. Can only do like 4x5. How should I program to get up to 8 reps a set? When would be a good time to try weighted pull-ups?

    • 2 weeks ago
      Anonymous

      Do any type of row you want. Barbell rows have this rep of being the king of all rows and it's bullshit.

      Would you consider doing more than three sets of squats or deadlifts?
      Right now I do squats -> deadlifts as a superset.
      I usually spend 20-30 minutes in the squat rack.

      This is what I've been doing:

      ================
      ----warmup
      --round 1
      squat (bar) x10
      deadlift (bar+20)x10

      --round 2
      squat (bar+20) x10
      deadlift (bar+40)x10

      ================
      ----working set
      --set 1/3
      squat (bar+60) x10-15
      deadlift (bar+60)x10

      --set 2/3
      squat (bar+70) x10-15
      deadlift (bar+90)x10-15

      --set 3/3
      squat (bar+70) x10-15+
      deadlift (bar+90)x10-15

      My question is - how can I push my squats and deadlifts harder?
      My squats are more difficult than my deadlifts. I break out into a tiny sweat from the squats. The deadlifts... They don't make me break out into as much of a sweat, but they take more out of me and make me dizzier. They also get my heart pounding, nearly as much as the squats. I'm thinking, maybe I should just keep doing more sets and spend 30-40 minutes in the squat rack, instead of just doing warmup + 3 sets. I think I could do more sets.

      Should I just do sets of squats and/or deadlifts until the cows come home, and that's almost an entire workout's worth of resistance training? I could do squats and deadlifts for almost an hour on day A, and on day B, do everything else, for example
      ???

      >Right now I do squats -> deadlifts as a superset.
      Never heard of something like this. Seems like a retarded idea, you don't want to go into deadlifts compromised from the squat fatigue. If your goal is to get stronger, just do a 3x5 routine. If your goal is hypertrophy, it's fine I guess minus the supersets but I'd do rows instead of deadlifts.

      Putting all that aside, it's obvious that you know basically nothing about lifting. I'd start by educating yourself so you can decide this sort of stuff for yourself.

      • 2 weeks ago
        pb_runner

        >it's obvious that you know basically nothing about lifting.
        >you don't want to go into deadlifts compromised from the squat fatigue.
        so since squats and deadlifts are so fatiguing, you're saying it'd be better not to do them on the same day?

        • 2 weeks ago
          Anonymous

          Not him but you can absolutely do them on the same day, just not as a super set since they fatigue similar muscle groups. Your programming in general is really dumb.

          • 2 weeks ago
            pb_runner

            >Your programming in general is really dumb.
            ok besides the superset being a bad idea, is there anything else you think could be improved?
            like, do you think i should be lifting heavier?
            these lifts are already hard for me but i think i could add a little more weight. but if i add more weight i won't be able to do 15 reps and i might not even be able to do 10.
            fyi i have been lifting for 2-3 months and i weigh 135lbs. so i am deadlifting my own body weight, and i will be squatting it too soon i hope. chest pressing 55lb dumbbells, so 110lbs, so i think i will get to chest pressing my own body weight this year if i am lucky

            • 2 weeks ago
              Anonymous

              I think you should be doing SS (power cleans optional), gaining weight, and reading about how to self-program, books like Practical Programming for Strength Training, etc.

              Your current stuff where you're 3special5us is just not sustainable and doesn't really incorporate progressive overload in any way. There is next to no reason to do squats and deads for reps that high in 99% of cases. Especially as a beginner, because they're harder to make progress with.

              is it okay to add weight faster on ss 5x5? he says to add 5 lbs for every successful day.
              earlier in the week i benched 115 and couldn’t do the last 2 reps on the last 2 sets, today i did 120 5x5 easily with the only rep that even slowed was the last one of the last set.
              can i go to 130 or 135? or would it be smarter to just do 125 next day

              SS isn't 5x5. SL is, at first. In phase 1 of SS, you can. In SL, you shouldn't.

            • 2 weeks ago
              Anonymous

              I think you should be doing SS (power cleans optional), gaining weight, and reading about how to self-program, books like Practical Programming for Strength Training, etc.

              Your current stuff where you're 3special5us is just not sustainable and doesn't really incorporate progressive overload in any way. There is next to no reason to do squats and deads for reps that high in 99% of cases. Especially as a beginner, because they're harder to make progress with.

              [...]
              SS isn't 5x5. SL is, at first. In phase 1 of SS, you can. In SL, you shouldn't.

              replace cleans with pendlay rows. you can add some accessories and I'd recommend you do so.
              curls, skullcrushers, chinups, lateral and rear delt raises, and hip thrusts are a good idea. hip thrusts are memed on, but if you have weak glutes from sitting all day every day you should do them to build strength and a mind muscle connection.

    • 2 weeks ago
      Anonymous

      seated row machines like pic related since you can go heavy and to failure without your lower back giving out. as for pull-ups, you need to increase your arm muscle size since it's the limiting factor to pull-ups.

  81. 2 weeks ago
    Anonymous

    How do I stop overeating in the weekends? I only lost 2kgs in the past month due to this and i hate myself for it. What do?

    • 2 weeks ago
      Anonymous

      just don't. eat the same food you would on weekdays.

  82. 2 weeks ago
    pb_runner

    Would you consider doing more than three sets of squats or deadlifts?
    Right now I do squats -> deadlifts as a superset.
    I usually spend 20-30 minutes in the squat rack.

    This is what I've been doing:

    ================
    ----warmup
    --round 1
    squat (bar) x10
    deadlift (bar+20)x10

    --round 2
    squat (bar+20) x10
    deadlift (bar+40)x10

    ================
    ----working set
    --set 1/3
    squat (bar+60) x10-15
    deadlift (bar+60)x10

    --set 2/3
    squat (bar+70) x10-15
    deadlift (bar+90)x10-15

    --set 3/3
    squat (bar+70) x10-15+
    deadlift (bar+90)x10-15

    My question is - how can I push my squats and deadlifts harder?
    My squats are more difficult than my deadlifts. I break out into a tiny sweat from the squats. The deadlifts... They don't make me break out into as much of a sweat, but they take more out of me and make me dizzier. They also get my heart pounding, nearly as much as the squats. I'm thinking, maybe I should just keep doing more sets and spend 30-40 minutes in the squat rack, instead of just doing warmup + 3 sets. I think I could do more sets.

    Should I just do sets of squats and/or deadlifts until the cows come home, and that's almost an entire workout's worth of resistance training? I could do squats and deadlifts for almost an hour on day A, and on day B, do everything else, for example
    ???

    • 2 weeks ago
      Anonymous

      >Would you consider doing more than three sets of squats or deadlifts?
      yes I'd consider it. doesn't mean you should.
      >squats -> deadlifts as a superset.
      >deadlift (bar+90)x10-15
      fucking hell. why do people insist on doing retarded shit like this and programming themselves. there are so many programs out there with years and years of testing and guaranteed results that you could do, but instead you do this monstrosity.

  83. 2 weeks ago
    Anonymous

    Is 20% of my calories coming from fat fine, or should i up it some? Already have a hard time getting fat in since i dont eat a lot of stuff that has a lot of fat in it.

  84. 2 weeks ago
    Anonymous

    I ALWAYS FART LIKE SMALL BRAPS DURING SQUATTING

    REEEEEEEEEE HOW DO I STOP THAT shits embarrassing yo

  85. 2 weeks ago
    Anonymous

    [...]

    >I don't know how losers can justify lifting after work I just hear excuses
    i like lifting after work because then i know i don't have to stop to get ready for work at a certain point and can lift as long as i want

  86. 2 weeks ago
    Anonymous

    is trailmix good for bulking?

    • 2 weeks ago
      Anonymous

      yes - shit has hella calories

  87. 2 weeks ago
    Anonymous

    >tired of jumping rope
    >decide to pick up running for cardio
    >always tense up my muscles while running
    >gas out instantly
    >calves, hammies, and shoulders are all sore after running
    how the fuck do I not tense up like an autistic retard while running? i can feel myself doing it, but even if i tell myself to relax, i tense back up again after a few minutes

  88. 2 weeks ago
    Anonymous

    Newbie here.
    I'm a skinnyfat loser and I've been working out for a couple of months now, making steady but slow gains.

    My question as a skinnyfat loser is:
    Should I have been focused on losing the fat first? Should I have tried to be skinny first so I could look toned? I'm gaining muscle now but my slight fat isn't going away because I'm obviously in a calorie surplus. If anything it might be increasing. Should I continue bulking or should I consider cutting? I feel like I'm making good gains so I don't really want to cut yet but I also don't want a huge gut.

    • 2 weeks ago
      Anonymous

      When I was skinnyfat, I bulked first. It worked out that the rest of my body slowly caught up to my fat belly and then when I cut, it all tightened up around the same pace. The act of actually lifting makes such a huge difference in terms of your body composition. All the carbs and shit that would've just ended up contributing to your gut actually get used instead for energy.

      • 2 weeks ago
        Anonymous

        So I should just continue as I am and only consider cutting until I've made substantial gains?

        • 2 weeks ago
          Anonymous

          Yeah, your main priority should be gaining muscle mass for now. Once you look at your arms and shoulders and such and think "That's not skinny anymore" then feel free to cut a bit.

          • 2 weeks ago
            Anonymous

            Alright dawg. Thanks for the tips.

    • 2 weeks ago
      Anonymous

      Yeah, your main priority should be gaining muscle mass for now. Once you look at your arms and shoulders and such and think "That's not skinny anymore" then feel free to cut a bit.

      As a beginner you have the unique opportunity to body recomp instead of bulk/cut. I did a 5 month recomp this year eating 1700 a day, lifting 3 days a week following what I think is called double progression. Instead of throwing 5-10 lbs on every workout, I'd start 3x6. Next workout do 3x8, then add 5lb and do 3x6. The 3x8 is more volume overall so once you push that weight for 8 you know you can do the next for 6. I lost 30lbs and put on a lot of muscle. I've been doing U/L split for nearly 2 months on a slow clean bulk and I look so much better than I did.
      Take the recomp pill

  89. 2 weeks ago
    Anonymous

    is it okay to add weight faster on ss 5x5? he says to add 5 lbs for every successful day.
    earlier in the week i benched 115 and couldn’t do the last 2 reps on the last 2 sets, today i did 120 5x5 easily with the only rep that even slowed was the last one of the last set.
    can i go to 130 or 135? or would it be smarter to just do 125 next day

  90. 2 weeks ago
    Anonymous

    I have insane chest/shoulder tightness possibly because previous shoulder impingment that never properly recovered from, it's severly limiting my range of motion and preventing me from feeling my lat and upper back muscles as much as the normal side, any advice? stretching isn't helping much, could something be torn?

  91. 2 weeks ago
    Anonymous

    How much am I supposed to rest between sets? Is resting too much bad?

    • 2 weeks ago
      Anonymous

      Anywhere from 1-10 minutes, depending on what you're doing. More rest allows for more volume which can mean more gains. But also if you rest much longer than 10 minutes you'll get cold.

  92. 2 weeks ago
    Anonymous

    I've been to the gym for ~1 months and a half to get acquainted with weightlifting, cardio, diet, ...

    Now, I took the step to get a full year subscription to my local gym and I want to get a good program to follow (goals are to lose weight and gain muscles)

    During that month and a half, I was doing a full body workout and intended to keep doing it, but it's not good at all.

    Could anyone help me get this right ?

    Was I was previously doing :
    Barbell
    ---
    Squat
    RDL
    Benchpress
    Bent over Row
    OHP

    Dumbbell
    ---
    Flys
    Inclined Bench
    Skullcrusher
    DB Curls
    Shrug

    Others
    ---
    Planks
    One leg stand on a BOSU

    Cardio
    ---
    Warm-up : rowing for 5mn
    end of workout: biking for 30mn

    I feel like in doing too much chest, no back (bad for my posture), almost no core and leg.

    Thanks in advance and sorry for the long post (and mistakes, English is not my main language)

    • 2 weeks ago
      Anonymous

      Do SS and do what

      [...]
      replace cleans with pendlay rows. you can add some accessories and I'd recommend you do so.
      curls, skullcrushers, chinups, lateral and rear delt raises, and hip thrusts are a good idea. hip thrusts are memed on, but if you have weak glutes from sitting all day every day you should do them to build strength and a mind muscle connection.

      said.
      You won't be doing too much chest with 1 chest workout per session. Pendlay rows and chin ups will sculpt a good back. Acessories will help build strength for the main lifts and will also help you look better as SS with no accessories doesn't hit upper body enough. Skip hip thrusts if you have good glutes already. Squat and diddlies provide enough lower leg simulation, especially if you did SS 3xWeek. You can add hanging leg raises for core. If you do it all might be like a 2hr workout (not counting your cardio).
      If you want to recomp (lose fat & gain muscle) follow

      [...]
      As a beginner you have the unique opportunity to body recomp instead of bulk/cut. I did a 5 month recomp this year eating 1700 a day, lifting 3 days a week following what I think is called double progression. Instead of throwing 5-10 lbs on every workout, I'd start 3x6. Next workout do 3x8, then add 5lb and do 3x6. The 3x8 is more volume overall so once you push that weight for 8 you know you can do the next for 6. I lost 30lbs and put on a lot of muscle. I've been doing U/L split for nearly 2 months on a slow clean bulk and I look so much better than I did.
      Take the recomp pill

  93. 2 weeks ago
    Anonymous

    Am I a manlet @ 5'9?

  94. 2 weeks ago
    Anonymous

    I've been doing Madcow 5x5 for about 12 weeks now, and I want to see if I can stretch it out for another 8; what's the best program to switch to once I'm finished?

  95. 2 weeks ago
    Anonymous

    Why does it feel like barbell curls are working my forearms than my actual biceps?

    • 2 weeks ago
      Anonymous

      don't grip the bar so tight
      actually flex and focus on your bis during the lift

  96. 2 weeks ago
    Anonymous

    is the ab wheel colors being the difficulty a meme?

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