QTDDTOT

  1. 2 weeks ago
    Anonymous

    I have an insane amount of stretch marks on my legs due to rapid weight gain from being an underweight twink to ottermode. My quads are only 27 inches so not giant but my groin has multiple .5 inch wide stretch marks. I don't want to get anymore, can I squat once a week without leg growth or should I just train legs through cardio?

    • 2 weeks ago
      Anonymous

      keep training, rub coconut oil on legs and tan frequently

  2. 2 weeks ago
    Anonymous

    r8

    • 2 weeks ago
      Anonymous

      Actually gay. Doing the big 3 lifts won’t get you anywhere. If I learned anything from Patty, it’s that you can get huge muscles using machines only. Take the machine pill gay.

      • 2 weeks ago
        Anonymous

        >get huge muscles using machines only
        Where did she mention this?

        • 2 weeks ago
          Anonymous

          Minutes n her YT. She talks about only starting to use the big 3 around a year ago and prior to that she was all machines.

      • 2 weeks ago
        Anonymous

        beyond retarded response

        • 2 weeks ago
          Anonymous

          >he doesn’t know
          Retard

  3. 2 weeks ago
    Anonymous

    Does the extra bloodflow from L-citrulline do anything?
    I must be a hyper responder to this shit because i had the most insane pump and literally got 2 random boners like i was a teenager again.
    how can i use it to my advantage

    • 2 weeks ago
      Anonymous

      Fuq sloots

  4. 2 weeks ago
    Anonymous

    I have a friend who wants to get into fitness for the first time. I never came up with a standard beginner routine for myself, but thought this would work for him (3x/week). Main compounds and then a few iso movements to cover the weak spots. Not sure if supersetting would be applicable, but these routines look like long days to me.

    • 2 weeks ago
      Anonymous

      Looks okay, save for a few things:

      1. DB lateral raise should be in the 12+ / failure rep range.

      2. Don't do DB kickbacks. Do dips or overhead extensions instead.

    • 2 weeks ago
      Anonymous

      Personally I would get him to stick with 3-4 lifts each session max, as keeping it simple doesn't over complicate things.
      Overtly long and complicated sessions for those beginning will lead to lack luster performance, shortcuts, compromised form and not giving your 100.
      Learning proper form and motion for 14 different lifts from fresh, is undoubtedly a herculean effort.

      However I was a beginner once and your damm right I experimented with every meme lift humanely possible.
      Given he'll be doing noob weight, the risk of injury is less so let him go crazy and experiment within reason.
      Once he's got the ropes, been going for a month and is hooked on the lifestyle.
      Id get him to pick out his favourite lifts from each muscle group, and create together a more streamlined program that's easier to stick with and perfect.

    • 2 weeks ago
      Anonymous

      https://i.imgur.com/e9G4All.jpg

      Fair, but I don't really care to look like a top level bodybuilder. I lift for fun, health, and to look better naked. Is my training style really going to stop me from achieving that?

      Secondly, I think you're right. I initially based my routine off pic related but I felt that after 15 reps I felt a much better pump/DOMS.

      Think to yourself seriously about how many jacked guys at your gym have ever even considered training off a spreadsheet, or heard of a mesocycle

      It might be optimal, but it's not the only way

  5. 2 weeks ago
    Anonymous

    Do I really need to do this mesocycle, week 1-4 spreadsheet bullshit or can I just go to the gym, lift in the hypertrophy rep range, and go home? Also, I know some people say 8-12 is the ideal "hypertrophy zone" or whatever but I respond well to high reps and have been hitting for sets of 15. Is this also stupid?

    I am an intermediate lifter (~2 years training) who is moving from strength to hypertrophy training because I'm tired of being a skinny dude who just so happens to bench 2 plates.

    • 2 weeks ago
      Anonymous

      If you want good results you should have a structured approach to what you do. No top level bodybuilder does the latter of what you suggested.

      >Hypertrophy
      Reps between 1 and 30 are perfectly fine for building muscle, but you should hit all sorts of rep ranges, not ever just a single one according to Renaissance Periodization

      • 2 weeks ago
        Anonymous

        Fair, but I don't really care to look like a top level bodybuilder. I lift for fun, health, and to look better naked. Is my training style really going to stop me from achieving that?

        Secondly, I think you're right. I initially based my routine off pic related but I felt that after 15 reps I felt a much better pump/DOMS.

        • 2 weeks ago
          Anonymous

          >Is my training style going to stop me from achieving that
          If you're implementing some method of progressive overload and are able to keep track of everything in your head, then I don't see why it wouldn't work. But this would be a difference of meh to acceptable compared to great results, assuming you know how to program.

          >DOMS
          Next to meaningless metric for how good your training session is

          • 2 weeks ago
            Anonymous

            I do follow a routine and I do keep track of my lifts and make sure each workout was harder than the last. That said, I don't like the complexities of periodization. I'd rather just try to lift heavier, and deload if I fail.

            [...]
            Think to yourself seriously about how many jacked guys at your gym have ever even considered training off a spreadsheet, or heard of a mesocycle

            It might be optimal, but it's not the only way

            This is basically what I was getting at.

            • 2 weeks ago
              Anonymous

              Unfortunately for you, the bigger you get, the more complex your training has to become. Periodization exists as a result of the body's natural resistance to constantly getting bigger and stronger, not in spite of it. However, you're only two years in, and you had a strength focus for most of it. So I doubt very highly that you'll need something all that complex for a while.

  6. 2 weeks ago
    Anonymous

    I've got some mild interscapular pain and bruising from squatting, notably on where the bar rests.
    I've thought about using a barbell pad, yet I'm worried it might throw off my form with the added distance aswell as allowing the bar to roll and tip.
    I view them in a vein similar to gloves as pure pussy protection.
    However I can see this interscapular pain potentially getting gradually worse overtime, and maybe even leading to an injury.
    Should I chicken out and use a barbell pad, or put up with the pain and get used to it?

    • 2 weeks ago
      Anonymous

      Experiment with bar position more. I assume you're doing low bar? Are you retracting your shoulder blades and keeping your rib cage down?

      • 2 weeks ago
        Anonymous

        I've been keeping my bar grip fairly wide as I'm not yet very comfortable or flexible enough with gripping closer to the edge of the smooth.
        My shoulders are retracted back as with most my lifts, yet I could definitely work on forcing them and my diaphragm down better during lifts.

        • 2 weeks ago
          Anonymous

          I mean experiment with placing the bar either higher or lower, not grip width. Grip width is mobility dependent and not that important so long as you don't need to grip the plates or some shit to have the bar stable on your back.

  7. 2 weeks ago
    Anonymous

    cardio after weightlifting or do cardio during rest days(fullbody x3 tard here).

    • 2 weeks ago
      Anonymous

      both

      • 2 weeks ago
        Anonymous

        innit too much cardio?

        • 2 weeks ago
          Anonymous

          If you're eating enough, there is no such thing.

    • 2 weeks ago
      Anonymous

      on rest days, and in the mornings of leg days

      • 2 weeks ago
        Anonymous

        >leg days
        >fullbody

        If you're eating enough, there is no such thing.

        hm okay i will think about it.
        thanks bros

    • 2 weeks ago
      Anonymous

      Non-meme answer, depends on how hard you're training:
      https://gcperformancetraining.com/gc-blog/concurrent-training

      • 2 weeks ago
        Anonymous

        actually good reading. thanks anon. my main goal is to strengthen the heart and lose some fat. so basically i can do low-intensity training after workout session

    • 2 weeks ago
      Anonymous

      Train one day, then do a martial art on a rest day. It’s literally that simple.

  8. 2 weeks ago
    Anonymous

    Are those adjustable weight kettlebells worth it or are they just a ruse to sell you shit?
    It'd be nice to have only the adjustable one instead of a whole set but they all seem a bit finicky

  9. 2 weeks ago
    Anonymous

    is this a good workout plan?

    • 2 weeks ago
      Anonymous

      >No progression scheme
      >No periodization
      >Just a grocery list of exercises
      >Random 10x10 shoulder press before 5x6 bench press
      >Deadlifts after squats, calf raises, and lunges for 5x15
      Lmfao what even is this

    • 2 weeks ago
      Anonymous

      >pull day
      >lat puldowns xF
      kek i mean come on

  10. 2 weeks ago
    Anonymous

    Thots on my homegym PPL routine?
    Push 1: Bench 3x5, OHP 5x8-12, Dips 3x8-12, DB Fly 3x8-12,
    Pull 1: Pull Ups 3x5, DB Row 3x8-12, Ez Bar Curls 3x8-12, Hanging Leg Raise 3x8-12
    Legs 1: Deadlift 1x5, Front Squat 3x8-12, Calf Raise 4x8-12, Side Bends 3x8-12

    Push 2: OHP 3x5, Bench 5x8-12, Laterals 3x8-12, Laterals 3x8-12
    Pull 2: Pendlay Row 3x5, Reverse Fly 3x8-12, Chin Ups 3xF, Shrugs 3x8-12
    Legs 2: Squat 3x5, Romanian Deadlift 3x8-12, Calf Raises 4x8-12, Neck Work

    No, I will not add more than 4 workouts per session.

    • 2 weeks ago
      Anonymous

      >***Push 2: OHP 3x5, Bench 5x8-12, Laterals 3x8-12, Skulls 3x8-12

    • 2 weeks ago
      Anonymous

      I much prefer a chest supported dumbbell row personally
      That looks okay to be, obviously light on accessory work but if you're refusing to go over 4 exercises then tough

  11. 2 weeks ago
    Anonymous

    i am constipated. help me IST ;__; i can't go

  12. 2 weeks ago
    Anonymous

    Does Intermittent Fasting actually work for weight loss?

    • 2 weeks ago
      Anonymous

      It doesn't make you lose more weight in and of itself

    • 2 weeks ago
      Anonymous

      the main benefit of intermittent fasting is helping you eat less since you're not allowed to eat outside the 8 hour window or whatever. this can also help reduce your appetite in general if you're someone who struggles with snacking and portion control etc...

  13. 2 weeks ago
    Anonymous

    What's a good weight for a farmer's carry? If it's too heavy to curl, but not too heavy that I can't carry it in one hand, am I good to go?

  14. 2 weeks ago
    Anonymous

    Is there any other company that makes protein similar to myproteins clear line? I'm so fucking sick of chocolate, cookies and cream and all the other shit that tastes like a milkshake but myprotein is so expensive

  15. 2 weeks ago
    Anonymous

    Does anybody have a list of progressions to get to windshield wipers and muscle-ups and stuff like that?

    • 2 weeks ago
      Anonymous

      https://docs.google.com/spreadsheets/d/1a8tlZ-zbF695HA3Lmm20OIYeYYxo1lmUOczUXKLoL4s/edit#gid=1833143925

  16. 2 weeks ago
    Anonymous

    Why do spanish people spell it "Jorge" and then pronounce it "hor-hey", when white people spell it "george", and then pronounce it "Jorge"

    • 2 weeks ago
      Anonymous

      George is more accurate to the pronunciation than "Jorge". That first e is important. Spanish is a retarded language where J, G, and X make the "h" sound and H makes no sound. The uncertainty is what makes so many latinos turn into trannies.

      • 2 weeks ago
        Anonymous

        >sneeding angloid
        Lol everyone knows the language for dogs is english. Stop coping mutt. Your language is literally a bastardized version of a bastardized version of a basterdized version of the retarded version of the poor attempt of a language like all germanic languages are. Learn french first moron, then you will kys out of embarrassment for speaking the goyim language.

        • 2 weeks ago
          Anonymous

          English is the dominant language of modern culture and the lingua franca of the entire world, retard. Also I speak spanish, having lived around filthy beaners my whole life.

          • 2 weeks ago
            Anonymous

            >English is the dominant language of modern culture and the lingua franca of the entire world, retard
            >i am proud of my history as the most gnomish golem ethnicity!
            I'd never have imagined it

            • 2 weeks ago
              Anonymous

              >he said in English
              Not only retarded but actually has literally 0 self-awareness. Consider suicide. Seriously.

              • 2 weeks ago
                Anonymous

                >>he said in English
                >Not only retarded but actually has literally 0 self-awareness. Consider suicide. Seriously.

  17. 2 weeks ago
    Anonymous

    Weighed planks good for building core strength? Been underweight my entire life, my abs are tiny and underdeveloped even tho I'm lean.
    Started using 40lbs for 1 min x 3, now 60lbs for 1 min x 3. I'm starting to see a tiny bit of development in my upper abs but it just feels so easy now. I've realized actually putting 100lbs in a backpack is going to be unfeasible.

    • 2 weeks ago
      Anonymous

      yes any weighted exercise you can progress on is going to be good for your abs. like you said it gets difficult to load after a while. weighted situps are also good. cable crunches are the best.

    • 2 weeks ago
      Anonymous

      To make planks harder, place your elbows out further in front of you instead of under your shoulders. I had a similar problem, where a 45lb plate was getting too light and putting on much more without a partner is annoying at best. Putting my elbows out in front of me was much harder than weighted planks. They humble you very quickly.

  18. 2 weeks ago
    Anonymous

    Reposting here because /fat/ is being autistic and useless today:

    Does 40gs of protein for a 200g salmon filet sound accurate? Trying to be careful about muh nutrients

    I'm calculating my dinner, pic rel, at:

    > 276 calories of salmon, 70 cals of sprouts
    > maybe 180cals for the oil needed to get the seasoning to stick
    So about 530 cals plus a generous bump to 600 with seasoning

    • 2 weeks ago
      Anonymous

      Look up the protein of the raw weight before cooking.
      As a rule of thumb, 1.0 lb of lean meat (93 / 7) has ~100g of protein, and then as it gets fattier you decrease protons

  19. 2 weeks ago
    Anonymous

    i have at home:
    cheap ass barbell with up to 60kg weight
    dumbbells 3-20kg, 10, 16, 20kg kettlebells
    stepboard i use as a flat bench
    gymnastic ball i use as "incline bench"
    table for bw rows
    (yes i am a serious)
    my workout plan (UL split)
    Upper A:
    BB row 4x 8-10 (last set till failure)
    DB Bench Press 4x 8-12
    DB lateral raise 3x 8-12
    DB Floor flys/pullover 3x8-12
    DB Bicep curls 2x8-12
    DB Tricep extension 2x 8-12
    (+ BW Row under table)
    Upper B:
    Dead Rows 4x 8-10
    Shoulder press 4x 8-10
    DB Incline press 3x 8-12
    One armed DB row/gorilla row with KB 3x8-12
    Hammer curl 2x 8-10
    DB Bench Press 2x 8-12
    Bent over reverse flys / lateral raise 2x 8-12
    skullcrushers 2x 8-12

    Lower A
    Goblet Squat 4x 8-12
    Deadlift 4x8-12
    Plie Squat 3x 8-12
    RDL (used to be harmstring curls) 3x 8-10
    calf raise 3x 8-12
    3x Planks 60-90 secs
    Ab wheel 2x 10-12
    + weighted crunches/side planks/kb swings, depends on how much energy left in the tank, everything after planks i consider optional if im low on time

    Lower B
    Deadlift/RDL 4x8-12 or 5x6-8
    Rear Lunges 4x8-12
    Hip thrust 4x 8-12
    Bulgarian split squats 3x 8-12
    calf raise 3x 8-12
    Planks + same as on lower A

    I know i wont be able to get proper strong with these ghetto ass weights but id just like to get a bit more in shape and build at least some muscle. got any recommendations on what to maybe add or swap out for different exercises?
    my step goal is 6-10k a day and i bike to work every day, 182cm at 84kg, former fatplanet
    i will be able to get a pullup bar and a proper incline bench with a stand for a barbell soonish so i can load my bench press a bit more but other than that thats all i got.

    • 2 weeks ago
      Anonymous

      Those weights won't be enough for rows, bench, deadlift, squats or RDLs within a few months at most. There's no real point in even bothering with that setup at all in my opinion but maybe others feel differently.

    • 2 weeks ago
      Anonymous

      >cheap ass barbell with up to 60kg weight
      buy more plates if you can
      >gymnastic ball i use as "incline bench"
      >man dies in horror homegym accident
      lol
      >workout plan
      too much imo. I'd stick to 6 lifts per session and do at least 3 sets for each. maybe its not that bad for now though, if you're lifting really light.

  20. 2 weeks ago
    Anonymous

    test

  21. 2 weeks ago
    Anonymous

    I'm new to fitness, currently ordering supplements to help me along.

    I worked it out like this:

    Whey
    - I'll take the required amount to supplement my daily diet when necessary.
    - I'll take 50g before and after my workout. (am fat)

    Caffeine
    - I'll take 200mg before a workout if that workout is before 12am.

    Creatine
    - I'll take 5g with dinner everyday.

    How am I doing? I'll probably also take a multivitamin with dinner, not sure about that yet.

    • 2 weeks ago
      Anonymous

      100 grams of whey per day is excessive. the 1g/lbs rule for protein doesn't really apply for fatsos, Jeff Nippards video on the topic covers this I think. 1-2 scoops of protein per day is normal. Rest is fine.

      My t-levels have been increasing exponentially and I don't like it. Can I unironically balance this out by taking estrogen? Like does an estrogen and a testosterone cancel each other out or am I just going to turn into a freakazoid with extremely high levels of both?

      Are you a woman

      • 2 weeks ago
        Anonymous

        'ol Jeffy shortbod recommends me 1g per centimeter of body length. I am 183cm so unless I stuff myself with whey occasionally, I am going to need some hens.

    • 2 weeks ago
      Anonymous

      12AM is midnight

      Microsoft excel.

      Based. And/or make a Google Sheets so that you have it on your phone in the weight room

      • 2 weeks ago
        Anonymous

        Ah, PM then.

        12:00 in non-retard

    • 2 weeks ago
      Anonymous

      >Whey
      far too much. 1-2 scoops a day max (one scoop being 30g). if you need more protein than that, eat real food.
      >Caffeine
      dont start using this. preworkout is a meme.
      >I'll probably also take a multivitamin
      multivitamins are a meme and don't do shit. grab some zinc and magnesium instead.

      • 2 weeks ago
        Anonymous

        Two questions:
        > What's wrong with taking more than 60g of whey per dag?
        > How is caffeine a meme?

        You should take creatine within 90 minutes after your lifting session for max gainz, according to studies

        Daddy Jeff Nippard says you are wrong. Thus you must be wrong.

        Are GMOs as bad as people make it out to be? Does it deserve the hate? And any informative resources on the topic? I have a short assignment on this but I also ask for my own personal knowledge

        There are more scientific papers proving GMOs are safe than scientific papers proving creatin is safe. Only uneducated idiots hate GMOs because they simply don't understand them.

        • 2 weeks ago
          Anonymous

          >> What's wrong with taking more than 60g of whey per dag?
          you should not rely on supplements that much. eat real food. chicken! beef!
          >> How is caffeine a meme?
          its a drug. an addictive substances. the performance difference is so minimal when you use it. its not worth using regularly and fucking up your natural energy levels and sleep just to lift 1% better. maybe save it for special occasions like testing 1RMs.

    • 2 weeks ago
      Anonymous

      You should take creatine within 90 minutes after your lifting session for max gainz, according to studies

      • 2 weeks ago
        Anonymous

        not true. the time of day you take creatine does not mean anything.

  22. 2 weeks ago
    Anonymous

    is there a useful app for charting your lift progress, preferably in the form of a chart or graph?

    • 2 weeks ago
      Anonymous

      Microsoft excel.

    • 2 weeks ago
      Anonymous

      A pen and paper.

  23. 2 weeks ago
    Anonymous

    My t-levels have been increasing exponentially and I don't like it. Can I unironically balance this out by taking estrogen? Like does an estrogen and a testosterone cancel each other out or am I just going to turn into a freakazoid with extremely high levels of both?

    • 2 weeks ago
      Anonymous

      What are you doing to increase it? Stop doing that.

      • 2 weeks ago
        Anonymous

        Injecting testosterone in my ass. Why would stopping help?

      • 2 weeks ago
        Anonymous

        I don't fucking know.

        • 2 weeks ago
          Anonymous

          Okay, so why do you think it's high?

        • 2 weeks ago
          Anonymous

          Do you eat lots of raw onions? Are you male or female?

  24. 2 weeks ago
    Anonymous

    >23
    >170cm
    >66.7 kg
    >Muscle Mass 48.8 kg (Measured via gym machine)
    >Body Fat % 22.7 (Measured via gym machine)
    >DYEL Beginner, doing Stronglifts
    >current SQ 55kg, BP 40 kg, DL 60 kg
    Should I continue to bulk or start cutting?

    • 2 weeks ago
      Anonymous

      Eat slightly above maintenance. The most important thing you can do is increase the amount of work you output 2-5% each week.

    • 2 weeks ago
      Anonymous

      Brother, if you are over 20% bf you need to cut. Healthy bf% for men is 10-20%.

  25. 2 weeks ago
    Anonymous

    Someone help me with my 2nd lower day. Should i add back the pause squats and replace the hip thrusts with lunges? Also what should i replace the rack pulls with, i already do so much back. Would just doing shrugs be fine?

    Tell me if anything else is shit too.

    • 2 weeks ago
      Anonymous

      If you are using hip thrusts for glute development, then it isn't necessary unless you've the glutes of an infant. Deadlifts/squats are more than enough for glute development. I would replace the hip thrusts with those paused squats you mentioned, and I think it's a good idea to take the rack pulls out. If you want to do shrugs that's fine, but also unnecessary as deadlifts and rows will hit your traps hard already.

      • 2 weeks ago
        Anonymous

        i added the hip thrusts cause i have a problem with my pelvis hurting near the tailbone, so i figured i should try and build the muscle up around that area more to see if it would help. Its just i tried them and didnt really like them. WIll take the rack pulls out and do something else. TY

  26. 2 weeks ago
    klenfl0w

    I'm 6ft1 and weight 85kg (187.4 lbs). My physique is not impressive as I've only been working out 6day ppl since the start of this year. I don't know where to take myself

    I'm thinking eat -200cal TDEE for recomp and slowly lose weight?

    • 2 weeks ago
      Anonymous

      That could work, so could staying at maintenance, and so could a 200 surplus. The thing that matters most is staying consistent with your training, diet, and sleep over the years, you'll put on muscle and find out what works best for you training/diet-wise.

  27. 2 weeks ago
    Anonymous

    Should I be a bottom if I'm 5'7.5? If so should I go twink mode or get built?

    • 2 weeks ago
      Anonymous

      Yes and become a muscle twink

    • 2 weeks ago
      Anonymous

      Yes, and become a twink. If you try and be a top at 5'7.5 no bottom over 5'8 is gonna want anything to do with you.

  28. 2 weeks ago
    Anonymous

    i think i broke my big toe today, i was doing weighted dips and at the end the weight slipped out of the belt and crashed into my big toe.

    i dont think it would be prudent to squat. should i just do leg press, leg curls and adductors until it heals?

  29. 2 weeks ago
    Anonymous

    How long after eating breakfast should I start working out?

    • 2 weeks ago
      Anonymous

      Long enough so you don't puke during your workout.

    • 2 weeks ago
      Anonymous

      45-90 mins.

  30. 2 weeks ago
    Anonymous

    HELLO ANONS
    When I lift I feel like I lose 50 IQ points.
    I literally can't even converse with people.
    I'm then literally all about the workout. I honestly sometimes can not even remember how many reps I did five seconds after I completed the set.

    Does this happen to anyone else? BTW I'm not an idiot (not too much of one anyway, I can read and write).

    • 2 weeks ago
      Anonymous

      bump

    • 2 weeks ago
      Anonymous

      Sometimes I feel mentally slower after doing cardio, not often though and I wouldn't say I lose 50IQ points.

  31. 2 weeks ago
    Anonymous

    How do I stop the gay thoughts?

    • 2 weeks ago
      Anonymous

      By fucking other men to prove you aren't gay

  32. 2 weeks ago
    Anonymous

    I've fucked up my shoulders. Is there any weighted exercise that I still could do?

    • 2 weeks ago
      Anonymous
  33. 2 weeks ago
    Anonymous

    what would be the 2/3/4 pl8 equivalent for dumbbell bench press?

  34. 2 weeks ago
    Anonymous

    any recommendations for straps for assisted pull ups? Or should I just go with whatever amazon recommends?

  35. 2 weeks ago
    Anonymous

    Anons with 4 plate+ squat DL etc. How do you warm up to your working weight? How many sets does it take you, how do you keep from wearing yourself out prematurely.

    • 2 weeks ago
      Anonymous

      When I warm up to mid 400s, let's say 455 for this case, I'll do it like this; Bar x 12, 135 x 6, 225 x5, 315 x 4, 365 x 2, and 405 x 1. Similar for my squat when warming up for 4 plates as well. Prior to touching the bar I will do a couple of stretches but that's it. This is what I've found works for me, I have never been injured squatting or deadlifting. With that being said my method probably isn't best for everyone, and if you think your warmup is too much, it is much worse to be injured than lose out on a handful of lbs on your lifts because you warmed up "too much."

    • 2 weeks ago
      Anonymous

      >squat
      general warmup stuff first, I like to get my shoulders loose and my back as well. I do little meme things with dumbells, you can use bands, anything works really as long as you're getting blood flowing. I also do a little touch the toes straight legged thing for a bit, just to get the hammies woken up. I then do static squat holds with bodyweight for a few minutes in different stance widths, etc. I go by feel here, mainly just getting my knees/hips/ankles/lower back used to being in that position. Then the warmup with weights is as follows
      Barx15-20 tempo: not fast or slow, fluid and groovy
      135x12 t: even tempo, similar to bar, maybe a bit faster on the way up
      225x8 t: same as before, but definitely starting to go faster on the way up
      275x3 t: slower down than normal, but real quick on the way up
      315x2 t: regular speed on the way down, up as fast as I can
      I put my belt on at 2pl8 just to get used to bracing with it. After the 3pl8 double I'm usually ready to get into whatever working sets or top sets Im doing. If those are at or above 4pl8 I will do a single with 365, anything below 4pl8 I'll just get right into it.
      >deadlift
      general warm up is pretty much the same as squat.
      barx0, I start at 1pl8 for diddlies
      135x10? I just go by feel here, slow even tempo the whole way
      225x3 This probably isn't "correct" but I start pulling pretty quick here. I pull better when I cue explosive type stuff, so I start getting ready for that as early as I can.
      315x2 again, quick. ripping it
      365x1 as fast as I can
      405x1 as fast as I can
      455x1 as fast as I can
      then begin the workout. I also put a belt on at 2pl8 here, just to get used to the bracing. If Im doing a top set or working sets that require straps, Ill use them from 4pl8 onward just to get used to it. My grip isn't an issue with singles, hook grip is supreme. But straps are a necessary evil sometimes, I cannot hook grip for eternity like some people can. I'll get there some day

  36. 2 weeks ago
    Anonymous

    >Bench 1RM: 205 lbs
    >OHP 1RM: 135 lbs
    >Squat 1RM: 300 lbs
    >Deadlift 1RM (double overhand, trad grip): 300 lbs
    How to fix this

    • 2 weeks ago
      Anonymous

      Stop using double overhand for deads. Other than that, nothing to fix.

  37. 2 weeks ago
    Anonymous

    Whenever i do ez-bar curls i feel it more in my forearms compared to my biceps, Im doing 95 lb ez-bar curls in the 6-10 rep range, its a struggle but i can get the weight up and im not swinging my arms or anything. Should i just reduce the weight or is it better to keep going for the long term?

    • 2 weeks ago
      Anonymous

      I think you're fine, lets diagnose. Don't get lost in 'feels', do you get a pump in your biceps at all? When I do heavy 8s with the ez bar my biceps blow up. Forearms too, but biceps as well. Is this the case for you or is it only forearms and you're not getting much blood in the bicep?

      • 2 weeks ago
        Anonymous

        Yh my biceps def feel blown up by the end of the workout which is when i do my curls, so i should be fine then. Thanks.

        • 2 weeks ago
          Anonymous

          I'm going to type this out in case it applies to you. It might not, I don't know. If it doesn't then maybe someone else reading can learn. If you do the ez bar curl with a perfect posture and your elbows pinched to your lats, you may be getting a bad feel/forearm load. This isn't 'wrong' whatsoever, but sometimes it doesn't do the trick. Heres what I like: Lean forward just a bit, nothing crazy, slight lean. Then, kick your elbows off your lats. DONT point them outwards, just dont pinch them in. Give em some room, it should feel natural. From here you're bringing the bar straight to your chin with a big squeeze at the top. Then you're NOT letting it drop to your hips, you're letting it hang off your hips at about the midline of your foot. Your cue going up should be something to do with bringing it to your chin and squeezing, dont let it swing down and bump off your waist, let it hang a bit. I like a wide grip with this but a narrow is fine, just see which one you prefer. I get a vicious pump with this technique, I like the 8-10 rep range but nothing is off limits.

  38. 2 weeks ago
    Anonymous

    How do I fix my uneven pull ups without
    the boring stick-to-the-wall mobility exercises ?
    Give me good and active exercises
    To be more specific, my left shoulder activates super quick and powerfully, while the right one feels weak and numb
    I had to halt my pullups routine because I am afraid to worsen this unevenness even more.
    Please help me out

  39. 2 weeks ago
    Anonymous

    I'm bad at swallowing big pills, can I crush these? I've been getting conflicting results on google.

  40. 2 weeks ago
    Anonymous

    bros, how do I solve anxiety? I get extremely anxious over very minor things even though I try to control it. For example, every time I have sex I get scared of catching an std for a few days. It's so bad that I start getting symptoms the next day and then it disappears later after I get no definite symptom and realize it's just psychosomatic. Or if I say something slightly objectionable, I start thinking about how my professional life will end right there, and a fight with my family, etc. etc. Any idea on how to solve this?

    tl;dr severe anxiety, wut do?

  41. 2 weeks ago
    Anonymous

    quickest way to get over shoulder bursitis?

    cheers lads, this shit is killing my gainz

  42. 2 weeks ago
    Anonymous

    I wanted to post this in a deleted thread:

    OP SO LONELY, chud LOVE MAKES HIM LOWLY. NEVER FELT TOUCH OF WOMAN-KIND, ESTRANGED HIMSELF HIS BLOODLINE. BROKEN BRANCH FALL FAR FROM GRACES, gay OP COLLECTS THESE, MANY CASES.

    • 2 weeks ago
      Anonymous

      dont care didnt ask plus youre female

      bros, how do I solve anxiety? I get extremely anxious over very minor things even though I try to control it. For example, every time I have sex I get scared of catching an std for a few days. It's so bad that I start getting symptoms the next day and then it disappears later after I get no definite symptom and realize it's just psychosomatic. Or if I say something slightly objectionable, I start thinking about how my professional life will end right there, and a fight with my family, etc. etc. Any idea on how to solve this?

      tl;dr severe anxiety, wut do?

      study either stoicism or mindfulness/buddhism. basically you just need to learn how to handle your emotions better and not let them control you. both get at the same idea, just different paths.

      • 2 weeks ago
        Anonymous

        I try my best to practice the stoic mindset. The only thing that ruins me is the following question "What if this anxiety is actually rational and I'll mess up my life by not listening to my gut?"

        • 2 weeks ago
          Anonymous

          Give me a minute, I have a workout sheet for anxiety that I'm working through. Sadly it's a hand out but I'll see if I can find it online for you.

          • 2 weeks ago
            Anonymous

            thank you anon!

        • 2 weeks ago
          Anonymous

          https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Social-Anxiety

          That was a lot easier to find than I expected.
          I'm currently on module 7 it's a nice thing to work on and take slowly.

        • 2 weeks ago
          Anonymous

          Yep that's a fair thought, stoicism (not the victorian tough guy stocism but the greco roman one) says to consider what you can do about it thats reasonable, and then leave the rest to fate. Chances are even if you are slightly unprepared youll be able to fix it anyway. So handle it, and then move on.

  43. 2 weeks ago
    Anonymous

    I recently started using Rival Clean Weight gainer instead of normal protein powders because I'm trying to gain some weight.

    I know my body can't process more than 30 grams of protein within an hour so I've been measuring my protein intake to be just under that each hour.
    I'm just wondering how much of this weight gainer is too much for a single day?
    Every serving is 560calories and I like to have one in the morning while I drive into work and another one just before I go to bed.
    Is that too much? I do eat about 2500 calories a day and just adding this to get over 3000.

    • 2 weeks ago
      Anonymous

      eat real food

      • 2 weeks ago
        Anonymous

        I do I have my first breakfast at 3AM and then my second one at 5AM
        Lunch at 10 AM
        second lunch at 12PM
        First dinner at 4PM
        Second dinner at 7PM

        Usually snacking on almonds between that time.

        • 2 weeks ago
          Anonymous

          how are you only getting 2500 calories from 6 meals + snacking? your portions must be tiny. if you insist on shakes, you can make them yourself out of real food. blend oats, banana, peanut butter some whey etc with milk and you have a high cal shake.

          • 2 weeks ago
            Anonymous

            I have a really hard time eating full meals in one sitting. Growing up there was always food on the oven or on the table and I would just take small portions and eat whenever I felt hungry and that just transitioned into my adult life of making small meals but multiple meals throughout the day.

            • 2 weeks ago
              Anonymous

              >I have a really hard time eating full meals in one sitting
              you aren't going to get anywhere with this mind set. I use to feel like throwing up after having 1500 cals. 1 piece of toast would keep me full for half the day. but if I wanted results that wasn't going to get me anywhere. I pushed myself every week to eat more and now I can put down 3k+ without a problem. I can eat 1kcal clean meals in one sitting. its all about putting in the effort and making a change. you have to make yourself suffer and feel uncomfortable in order to break the habit. train your stomach just like you would your muscles. eating is a workout.

  44. 2 weeks ago
    Anonymous

    What do you guys focus on to sleep? I've been wiggling around for half an hour but my brain won't shut up. I've tried relaxing every muscle and focusing on my breathing and that didn't work either

    • 2 weeks ago
      Anonymous

      https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Sleep

    • 2 weeks ago
      Anonymous

      have harder days. I work like a mexican in a strawberry field all fucking day long and I sleep 8 and a half hours very consistently without any issue.

      • 2 weeks ago
        Anonymous

        Doesn't work for me. I can be physically and mentally exhausted and I'll still have a hard time falling asleep

        • 2 weeks ago
          Anonymous

          zinc helps me sleep

        • 2 weeks ago
          Anonymous

          >Doesn't work for me
          what is your job, how long do you work and what do you do outside of work besides gym

        • 2 weeks ago
          Anonymous

          This is going to sound retarded but is something the recommend for people like you.
          Stop going to bed because you feel tired. Only go to bed once you can't keep your eyes open. For about 2-3 weeks you're going to be exhausted and it's going to suck but it'll help a ton.
          Don't use your bed for anything other than to go to sleep or sex (imagine any of us getting some)
          Regardless of what time it is when you wake up get out of bed right away. Do some simple chores around the house. Avoid television or the computer and once your feel sleep again go back to bed even if it's for another 15 minutes.

    • 2 weeks ago
      Anonymous

      I almost always have headphones in to sleep. I'll listen to one of those long retrospectives or lore videos on youtube. Something mildly interesting that i'm familiar with, but not all that important so you don't really have to focus and your mind can wander. Each day i'll get about 10-15 minutes deeper before nodding off and i'll start a little bit later on for the next night until I finish it and then move on to another one.

  45. 2 weeks ago
    Anonymous

    Any experiences and recommendations with using a flesh light or onahole? Deathgrip from my callused, working man hands makes it hard to fuck with a condom with Tinderellas

    >Inb4 don’t use condoms

  46. 2 weeks ago
    Anonymous

    Are GMOs as bad as people make it out to be? Does it deserve the hate? And any informative resources on the topic? I have a short assignment on this but I also ask for my own personal knowledge

    • 2 weeks ago
      Anonymous

      There is a lot of misconception about why GMOs are seen as unhealthy. The problem with GMOs is not the actual molecular structure of the food, as far as I know. The whole reason they genetically modify a lot of these crops is basically to protect them from bugs. Normal plants will die from too many pesticides. So they’ve genetically modified these crops to be able to withstand massive amounts of pesticides, which protects the crops from bugs. But pesticides are incredibly bad and so GMO products are likely to have higher levels of pesticide contamination

  47. 2 weeks ago
    Anonymous

    does anyone have that image of the big ass white guy at a mcdonalds staffed by tiny asians

  48. 2 weeks ago
    Anonymous

    My hips catch during Russian twists. How can I stop that?

  49. 2 weeks ago
    Anonymous

    Caught covid a few months ago and ever since I've had tingling and numb digits, sore legs for no reason, hands and feet go blotchy. Doc says it's probably nothing but I'm worried I have some sort of circulation problem now. Anyone experienced something similar after getting covid?

  50. 2 weeks ago
    Anonymous

    Does 1/2/3/4 refer to 1rm? Or does it mean you should be able to comfortably rep those weights

    • 2 weeks ago
      Anonymous

      either 1rm or 5rm. its up to you.

      • 2 weeks ago
        Anonymous

        Here's another question: how does this 2 day split sound as a beginner?

        DAY A:
        Deadlift, pull ups, BB rows, curls, core

        DAY B:
        squats, bench press, dips, skulls crushers, core

        thx for the quick reply

        • 2 weeks ago
          Anonymous

          You’re missing out on shoulder work. Include a third day in which you do Shoulder press, Lateral raises, shoulder reverse flys, a bicep exercise, and a tricep exercise, then take another rest day before doing your rotations.

          • 2 weeks ago
            Anonymous

            Oh shit i forgot to mention i do OHP on day B. Should I still include a third day as you described even considering im a beginner?

            • 2 weeks ago
              Anonymous

              Depends on what you want. By including the third day, you get more volume for your “vanity” muscles. Your shoulders, biceps, and triceps are what people will notice a lot. What you’ve got for back and chest will fill out your frame, but the third day will give you satisfying aesthetic gains as opposed to just being stronger and looking bigger overall

  51. 2 weeks ago
    Anonymous

    is it possible to gain body mass at home through body weight exercises or should i just get a gym membership

    • 2 weeks ago
      Anonymous

      If you are a total noob, you can get the smaller side of Ottermode level results. If you have lifted weights before and got noticeable gains, you will get stronger, you will get a good workout in, but you won’t get much mass. Depending on how built you are right now, you may not get noticeably bigger when you look in a mirror. Doing 50-100 Pull ups a few times a week will definitely give you some back and bicep results, but doing 200+ push ups regularly will just wear out your joints before you get “big”. Doing hundreds of body weight squats and lunges will give you some leg results, but you’ll max out quickly

      • 2 weeks ago
        Anonymous

        bless anon, gym it is

    • 2 weeks ago
      Anonymous

      yes but its very minimal compared to what you can achieve with weights and takes much much longer to see progress.

  52. 2 weeks ago
    Anonymous

    >Exercises/stretches that fix my knee pain go

    • 2 weeks ago
      Anonymous

      get one of those rubber band things, lay on your back and stretch your leg, helped me when my knee got fucked up

      • 2 weeks ago
        Anonymous

        Like in a kicking motion?

        • 2 weeks ago
          Anonymous

          i stretched slowley and increased the tension on the rubber band progressively, took me about 2 months and me knee felt fine. i would recommend going to a physiotherapist if you got the dough since it could be a whole slew of things causing it

  53. 2 weeks ago
    Anonymous

    Bros how do I know that I can progress to a heavier weight on an exercise?

  54. 2 weeks ago
    Anonymous

    Creatine loading phase fellas
    Nowhere talks about the quickest time you can so it
    Could i just pound a 50g creatine drink today and tomorrow? Im not fussed about gut cramps n shit

    • 2 weeks ago
      Anonymous

      no thats not how creatine works.

      • 2 weeks ago
        Anonymous

        How does it work then? Because taking 5g a day for 30 days works, taking 20g for a week works, 30g for 5 days works, whats the maximum limit to the bodys ability to store it.
        Again im talking about just front loading, after that id drop to 5-6g daily

        • 2 weeks ago
          Anonymous

          Just like anything else, your body has limits to what it can use and absorb. Creatine has a hard limit of being able to utilize about 5 g per day. Any more and you're just wasting it. After you've been consuming it for a week or so your blood will get more saturated with it and you'll start to feel the effects, minimal as they are. You LITERALLY cannot rush it.

          • 2 weeks ago
            Anonymous

            nta but, how long does it take for your body to flush most of the creatine stored

            • 2 weeks ago
              Anonymous

              per day or when you stop using it? The body flushes out anything extra it can't store or use daily, that's your shit and piss. When you stop using creatine, it'll probably take a few weeks to clear it out of your system entirely.

              i know i know... i had that mind set of just saying fuck it i'll eat the first time i bulked started getting sleep apnea like crazy and thus started a cut i do have some kg down now so maybe bulking is back in

              You also have the option of maintaining for a few months if that might satisfy you, build some muscle while keeping your current range of weight, or even leanbulking if you really want to limit extra fat.

              Is there a limit bf% one to not go below? or just some meme legend

              The human body starts to fail at too low of BF%, your body needs that fat to operate correctly. It's really hard to get that low though, for guys I think it's like 8% or below while girls are something like 10%. Not a legend, just so difficult to do that most people will never need to worry about it.

              • 2 weeks ago
                Anonymous

                >maintaining
                hmm hmmmm thinking about it but at the end i need to see a change for me to go at least in the early stages, be it weight go up or weight go down

  55. 2 weeks ago
    Anonymous

    Ive lost 4kgs in the last 3 months
    Went from 79.3kg to 74.4 .
    I lift 4 times a week
    Yet my stomach fat is just not going away i feel like
    Anything i can do to accelarate that or is it just a matter of waiting and maybe getting rid of another 4kg?

  56. 2 weeks ago
    Anonymous

    How long can you plank?
    I'm trying to fix my back, not sure for how long should I aim for.
    Right now I'm dead after minute.

  57. 2 weeks ago
    Anonymous

    Have been having tightness in Achilles tendon. Now also my right index finger.
    Talking to a trainer/fit guy at my gym he mentioned exactly my symptoms said he has tendonitis.
    Is there a fix for it?

  58. 2 weeks ago
    Anonymous

    Parents are unfit as fuck. Both over 50, mom is a bit better because she's skinny, lifts babies sometimes, and gardens a lot but my dad had mild stroke & cancer, barely did rehab and is basically decrepit.
    Neither of them will go to gym or lift weights but both have mentioned yoga/tai chi...
    Is it worth pursuing the yoga/tai chi interest to get them moving at least a little and then trying to push for more activity later? Or should i just walk and let them deal with it?

    • 2 weeks ago
      Anonymous

      how many sets of lifting babies to get my dream physique?

      • 2 weeks ago
        Anonymous

        When i say babies i mean until they are 3-4 sometimes. Lots of grandkids.

        • 2 weeks ago
          Anonymous

          yeah so how many? 3 sets of 10 reps?

          • 2 weeks ago
            Anonymous

            i don't know, never counted
            my mom usually lifts till failure then starts the slappening

  59. 2 weeks ago
    Anonymous

    Every dyel at the gym mogs my physique but I throw around weights they struggle to even keep straight on the upwards motion. I lift at least 2-3x more than they do when it comes to my upper body, but they're a lot more muscular than I.

  60. 2 weeks ago
    Anonymous

    Is black rice IST approved? It has something like twice the calories as white rice and has a pretty interesting taste too.

  61. 2 weeks ago
    Anonymous

    The tap water in my new house is over chlorinated and tastes foul as fuck. I have access to a reverse osmosis setup. Are there any issues with only drinking osmosis filtered water? Cheers.

    • 2 weeks ago
      Anonymous

      reverse osmosis filter is the best one you can get as far as I know

  62. 2 weeks ago
    Anonymous

    going to be traveling for a few days, unable to cook. what can I eat out thats dirt cheap and high protein? on the road btw. I might be whipping out cans of tuna and just eating it.

  63. 2 weeks ago
    Anonymous

    What bf% is this? Im new to lifting and this is sort of my goal body (but with a more developed chest) for when i do my first cut next year.

    • 2 weeks ago
      Anonymous
    • 2 weeks ago
      Anonymous

      https://i.imgur.com/7dpmdEN.jpg

      10-12%

  64. 2 weeks ago
    Anonymous

    bout to be on day shift later this month. what are some steps i can take for triple digit 12+ hour shifts outside? i already know my angus is gonna get raw out there

  65. 2 weeks ago
    Anonymous

    if you could only do one or two ab exercises FOR THE REST OF YOUR LIFE, which ones would you do?
    asking because i have barely any time to train core currently and need to pick one

    • 2 weeks ago
      Anonymous

      ab wheels and dragon flags

  66. 2 weeks ago
    Anonymous

    Does chronically high dietary refined sugar alone cause metabolic syndrome?
    Thinking about it logically, it just doesn't make sense.

  67. 2 weeks ago
    Anonymous

    Are quiz shows the only TV shows that exist nowadays? The only time I see TV is at the gym and it doesn't matter what time of day I am there, there's a quiz show on.

  68. 2 weeks ago
    Anonymous

    >fucked left shoulder whilst bouldering 5 weeks ago
    >fucked right shoulder a week later by compensating for the lack of strength/mobility in left shoulder
    >both still restricting me from lifting heavy
    >fucked my lower back somehow whilst sleeping and now I can barely move or lift
    >work a physical job with no holidays so I can't take time off to recover
    I've given up fully recovering, but how the fuck do I stop injuring myself? I don't even know what I did to my back, but a spot just offcentre of my spine around T11/L1, as well as just above my tailbone is fucked.

  69. 2 weeks ago
    Anonymous

    So eggs are cheap and they contain decent protein. How many should I eat in a day? Which way is better omelette or boiled eggs? 5 foot 10 and 63 kilos. I want to build muscle.

    • 2 weeks ago
      Anonymous

      Do my arms look full enough to start cutting yet?
      Recently switched from 5/3/1 to PPL and started isolating arms for once.

      Tris
      >EZ bar/pulley skull crushers 10kg 12x3
      >Bar/rope tricep pushdowns 15kg 12x3
      >DB tricep kickbacks 5kg 12x3

      Bis
      >Close/wide EZ bar/pulley curls 15kg 12x4
      >DB hammer curls 10kg 3x12
      >Incline DB curl 10kg 3x12

      Anything i should change about routine? Do i need to use more weight?

      2-5 yolks, unlimited egg whites
      scrambled is easiest, boiled eggs for travel prep

      if I sleep 8 hours but wake up 3-4 times during the night cause of heat, does that fuck up my gains?

      yes definitely, get an AC or fan
      ideally you should have uninterrupted sleep

      Two questions:
      > What's wrong with taking more than 60g of whey per dag?
      > How is caffeine a meme?

      [...]
      Daddy Jeff Nippard says you are wrong. Thus you must be wrong.

      [...]
      There are more scientific papers proving GMOs are safe than scientific papers proving creatin is safe. Only uneducated idiots hate GMOs because they simply don't understand them.

      >> How is caffeine a meme?
      caffeine greatly reduces sleep quality
      i only ever used it in preworkouts but after stopping its a night and day difference
      is also bad for digestion

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

      if you could only do one or two ab exercises FOR THE REST OF YOUR LIFE, which ones would you do?
      asking because i have barely any time to train core currently and need to pick one

      hanging leg raises and ab wheel
      or dead bugs and planks if you have anterior pelvic tilt

      Parents are unfit as fuck. Both over 50, mom is a bit better because she's skinny, lifts babies sometimes, and gardens a lot but my dad had mild stroke & cancer, barely did rehab and is basically decrepit.
      Neither of them will go to gym or lift weights but both have mentioned yoga/tai chi...
      Is it worth pursuing the yoga/tai chi interest to get them moving at least a little and then trying to push for more activity later? Or should i just walk and let them deal with it?

      i have tried many times to get my family fit and it never works
      i think once your old with a wife and kids you're kind of over it
      if suffering the severe health consequences isn't enough for them to change, idk what is

      Creatine loading phase fellas
      Nowhere talks about the quickest time you can so it
      Could i just pound a 50g creatine drink today and tomorrow? Im not fussed about gut cramps n shit

      do not fucking do that

      • 2 weeks ago
        Anonymous

        I wrote "I'll take 200mg before a workout if that workout is before 12am.". Should have been 12PM, won't take it anytime after that.

        >> What's wrong with taking more than 60g of whey per dag?
        you should not rely on supplements that much. eat real food. chicken! beef!
        >> How is caffeine a meme?
        its a drug. an addictive substances. the performance difference is so minimal when you use it. its not worth using regularly and fucking up your natural energy levels and sleep just to lift 1% better. maybe save it for special occasions like testing 1RMs.

        Okay cool, I won't take too much whey. Disagree on the caffeine tho. I lift three times a week and don't drink much coffee. I think caffeine is a great way to energize myself three days a week. I can really feel a difference.

        inb4 im just addicted

        • 2 weeks ago
          Anonymous

          i took 200mg first thing in the morning and it still kept me up for multiple hours longer than usual
          i have a full bottle of caffeine pills i dont even use now

          • 2 weeks ago
            Anonymous

            Dude, fuck you.

            Not because you are wrong, but because you made me realize I just wasted 60 bucks on caffeine.

            Source:
            https://pubmed.ncbi.nlm.nih.gov/7796154/

            • 2 weeks ago
              Anonymous

              >60 bucks
              where/how much did you buy
              1 bottle of a hundred 200mg pills cost me $15AUD on iherb

  70. 2 weeks ago
    Anonymous

    if I sleep 8 hours but wake up 3-4 times during the night cause of heat, does that fuck up my gains?

  71. 2 weeks ago
    Anonymous

    >Be me 21 yo
    >Have older brother 27 yo
    >He is balding, he is 170 cm tall, he is fit
    >He literally radiates confidence
    >He has a gf since when he was 18
    >She was his first, he was her first and they are still happily together, he told me he is going to propose her during their summer vacation
    >He is a mechanical engineer, makes good money
    >He lives with his gf but also manages every problem me and my parents can possibly have
    >Has literally everything under his control
    >Nothing stresses him, every change of plans he just laughs it off and solves it
    >Ask him how to be as happy as he is
    >"Just be yourself bro, stop caring about every bullshit that comes towards you, it either kills you or makes you stronger"
    >>"Bro you literally have my genes, despite that you are taller and you still have a head full of hair, what the fuck can stop you?"
    >I can't seem to be as confident as he is, he trained me in the gym, he teached me everything but i can't even imagine myself going near his level. How do I do it bros? How can I reach my brother?

    • 2 weeks ago
      Anonymous

      Untethered soul

  72. 2 weeks ago
    Anonymous

    how do you manage working out when working nightshifts from 10 pm to 6 am?
    should you work out before or after work?

  73. 2 weeks ago
    Anonymous

    You guys do use a squat plug right?

    • 2 weeks ago
      Anonymous

      24/7

      got one for my 11yo too

  74. 2 weeks ago
    Anonymous

    Can the average man really bench press 90-100% of their body weight on their first try? I'm over 200lbs (6'4) and after a month of training can only bench about 130lbs for 5. It seems absurd to me that the average novice of my size could bench almost 2 plates.

    • 2 weeks ago
      Dr. Chad MD

      Not at all. Where did you even hear that from?

  75. 2 weeks ago
    Anonymous

    how do i stop my elbows and wrists from getting messed up after push ups and pull ups?
    been doing them for almost a year and it has only recently started. not sure what changed

    • 2 weeks ago
      Anonymous

      For pullups, try to maintain neutral wrists. When you have weak grip strength your natural tendency will be to curl your wrists outwards which puts tremendous strain on your forearm muscles and you'll probably feel it in your wrists too.

      • 2 weeks ago
        Anonymous

        that might be the case. much appreciated

  76. 2 weeks ago
    Anonymous

    On the toilet for a while now and my ass and stomach feel fucked. Send help.

  77. 2 weeks ago
    Anonymous

    Is a body recomp just a meme like SS?

    Starting at skinny fat fat and losing faith. Feel like it might be better to just cut the fat first and build up later

  78. 2 weeks ago
    Anonymous

    UK anon here. What's a reasonable price to pay for a gym membership? My local gym wants £125 a month.

    • 2 weeks ago
      Anonymous

      rip off.
      I've paid £99 for 3 months (small local gym), £40 a month, and £25 per month per person for three people (large chain (with classes))

    • 2 weeks ago
      Anonymous

      That's way to much. My local PureGym charges £18 a month off peak times and £22 a month peak times.

      • 2 weeks ago
        Anonymous

        >t. £12 pm
        Stay poor

  79. 2 weeks ago
    Anonymous

    Should I avoid sex if I'm trying to gain weight? My girlfriend is a nymphomaniac and we have sex about 2 -3 times a day. I've just started on a weight gain diet due to being an auchwitzian and I'm worried it'll affect any gains. Just eat more?

    • 2 weeks ago
      Anonymous

      Best just to remain completely sedentary outside of eating and lifting. Avoid any unnecessary expenditure of calories.

  80. 2 weeks ago
    Anonymous

    >late night
    >drink coffee to stay awake
    >still tired, go to bed
    >sleep for only an hour or two and wake up without an alarm
    >feel completely rested
    why is this? I get that it's related to coffee but I just don't understand the specifics

  81. 2 weeks ago
    Anonymous

    What lifts will give me the ability to crush a mans skull like an egg with a single blow?

  82. 2 weeks ago
    Anonymous

    while doing sets of chinups, should I be in the air for the whole set or starting each rep from the ground? t. lanklet

    • 2 weeks ago
      Dr. Chad MD

      You don't touch the ground until your set is over.

    • 2 weeks ago
      Anonymous

      This:

      https://i.imgur.com/97XiN9w.jpg

      You don't touch the ground until your set is over.

      Bend your legs to keep them off the ground if you have to. Full arm extension.

  83. 2 weeks ago
    Anonymous

    I'm pretty sure I got a shoulder impingement injury. I feel pain around the inside of my collar bone if I try to do a motion like clap without bending my elbows.
    Any recommendations for recovery? What stretches to do and how long I should wait before using that shoulder heavily?

  84. 2 weeks ago
    Anonymous

    starting to bulk. 5'8 ~130 lbs (male obv). Is ~2340 calories a day good for a lean bulk, assuming I go to the gym 4x a week and do cardio 3x a week (30 minutes each)?

    • 2 weeks ago
      Anonymous

      also forgot to mention, anything wrong with eating brown rice on a bulk?

  85. 2 weeks ago
    Anonymous

    This is a question I would really like answered just because of meditation on my part.

    How come dumbbell benching for me personally feels better than regular barbell benching? I started barbell benching pre corona and got to at least 2plate+. When coron hit and I finally got back to the gym I just started doing dumbbell bench because I wanted to try to get to 120lb dumbbells. I've gotten to 105lbs yet recently I tried barbell benching and full on grinded 2 plate. I also have to say my shoulders felt like shit every fucking set. I move back to dumbbells and shoulders feel fine.

    • 2 weeks ago
      Anonymous

      Range of motion with dumbbells is more forgiving than barbell.
      Do you twist the dumb bells at all or do they remain parallels to each other?
      Easier to have poor form on barbell as well so could be another reason.

      • 2 weeks ago
        Anonymous

        Because of the weight of the dumbbells I've noticed I starated resting the dumbbell on my forearm as it's coming down to keep it in groove.

  86. 2 weeks ago
    Anonymous

    Anyone use Kratom as a pre-workout? I've started using it ~3 days a week and def feels like a sort of half-caf Adderall. Only issue I've found is that it completely suppresses my appetite (much like addy) and thus doesn't help on a bulk.
    > Anyone have experience?
    > Preferred brands?
    > Amount and regimen?
    > Mixing w other compounds? I've used weed after which seems to completely neutralize the stimulating effects and regain my appetite.
    > Haven't drank on it, though I'd imagine similar results

  87. 2 weeks ago
    Anonymous

    ive been eating at maintenance, slight surplus for 1 and a half months now after hardcore dieting and starting creatine... so, naturally i expected to gain a lot of weight at first. was 79kg, thought it would stall out at 82-83kg at first, my workout and diet have been autistically the same for the whole time, however since one and a half weeks ago, my weight has come up from 82 to 84.5kg, how come such massive fluctuations happen? its not all muscle, no way all that is fat, so what is causing me to gain this much all of a sudden? stress, not enough sleep? maybe my muscles retaining more water?

    • 2 weeks ago
      Anonymous

      >maybe my muscles retaining more water
      yes, google how creatine works

      • 2 weeks ago
        Anonymous

        yes but ive been on creatine for more than a month now so i wouldve thought that the water retaining effect from creatine was already over (internet says it takes ~1 month)
        i dont really feel any fatter than when i was 79-80kg but as a former fatty im worried

  88. 2 weeks ago
    Anonymous

    Is there any base line or healthy limit for heavy lifting beyond which it becomes too stressful for the body? I hear about back injuries a lot, and I know that what matter is a good form and a realistic load, but is there any point beyond which it's pushing "too far" and it becomes too risky?

  89. 2 weeks ago
    Anonymous

    Graph showing weight loss. Is it too slow? I'm working out as well and getting stronger but recently I can feel myself plateauing on several compound lifts

    Height 5'6

    What do? Eat more/less/maintain calories?

  90. 2 weeks ago
    Anonymous

    how do i know if its gyno or just fat
    25% bf caliper measured

    • 2 weeks ago
      Anonymous

      Stretch one hand as far back as possible and touch around your nipple with other hand. If the tissue stretches and feels like normal fat - its fat tits. If it feels lumpy/like a gland and doesn't stretch - probably gyno

  91. 2 weeks ago
    Anonymous

    [...]

    Stretch one hand as far back as possible and touch around your nipple with other hand. If the tissue stretches and feels like normal fat - its fat tits. If it feels lumpy/like a gland and doesn't stretch - probably gyno

    ok good I do not think it is gyno

    • 2 weeks ago
      Anonymous

      not exactly related to you but gyno is a whole lot weird ass process
      supposedly, if you have gyno you can't fix it (by yourself) since its a hormonal issue, ever since I lost fat and had loose skin I visited 8 different plastic surgeons, first one said I have gyno 100%, next one said its just skin, then they said I have a "mini gyno" or some more medical equivalent of that, next one said "seems like you used to have gyno but then it went away", eventually got the surgery done and they told me it wasn't gyno it was just loose skin, then I checked my medical records a few months later and documents said it was a surgery for gyno, I asked the doc and he said "oh thats just due to labelling issues don't mind it"

      basically its a very up-in-the-air thing

      • 2 weeks ago
        Anonymous

        doctors can be fucking brainlets

  92. 2 weeks ago
    Anonymous

    Should i switch to PHUL, doing nsuns for 6 months

  93. 2 weeks ago
    Anonymous

    [...]

    >Your brain is used to the coffee hitting a bit late and you've forgotten what being rested feels like
    seems very accurate, thanks

  94. 2 weeks ago
    Anonymous

    What accessories should I add to 5x5? I've only got dumbbells that go to 52.5lbs currently so SL isn't very challenging.

    • 2 weeks ago
      Anonymous

      you...youre doing SL with dumbbells....please say youre kidding

    • 2 weeks ago
      Anonymous

      is it that hard to read the manual?
      https://stronglifts.com/5x5/#Assistance_Work

  95. 2 weeks ago
    Anonymous

    Is it even worth lifting for 2 months if I plan to stop for at least 6 months afterward? I'm going to grad school in October and will be in the jungles of Costa Rica for 6 months, I won't have access to a gym or any extra food.

  96. 2 weeks ago
    Anonymous

    [...]

    >Just make sure to hit all your muscles twice a week.
    Hmm is PHUL good for more hypertrophy? As nsuns is generally just strength right

    • 2 weeks ago
      Anonymous

      probably not the answer you wanna hear but imo the whole "focus on hypertrophy" stuff is nonsense when it comes to picking programs. If you want to alter a program to hit a certain muscle, go for it. I've been using the Generic Bulking Routine for years now and just adjusting it whenever I feel like I'm lacking or not having enough time. Done wonders for me.

      TLDR is just add more overall reps to accessories if you wanna encourage hypertrophy, and adjust your compound lifts accordingly. But all exercise will grow your muscles somewhat.

      i am 176cm/5 "8 cut 3 months down from 79kg to 74kg (174lb to ~163lbs)
      have been lifting for a year 6 months SL 6 months of 5/3/1
      previous months i failed to eat enough i.e. at 1800 kcal then upped it to 2300 for the last 7ish
      still skinnyfat, should i continue my cut to get to around 70kg then bulk up again?
      i dont like the fat i have on my stomach and love handles

      up to you, though personally I'd want to build more muscle before losing the fat, since lifting at a deficit when you don't have any muscle is kinda miserable imo

      All I got are a pair of adjustable 50lb dumbbells (joinable as a 100lb combined barbell) and a yoga mat. What is a good program for me to build muscle using only what I got? Can it be done 6 days of the week with one rest day? If I'm a beginner, how much weight should I be lifting on my dumbbells?

      I've never been a fan of dumbbell only programs, I feel it's too easy to flub your form and beginners can get injured more easily. You can do basic exercises like curls, bench, shoulder presses, and stiff-legged deadlifts, but overall you're not going to have enough weights to train your lower body. I'd recommend either getting a real bar with some plates or joining a real gym if possible.

      Is Hispanicy food bad for you?

      >Is [food] bad for you?
      The only answer is for this is always the same: "only if you consume it in excess or are allergic"

      • 2 weeks ago
        Anonymous

        >up to you
        thats the thing if i eat more now my stomach is just gonna get more hmm i think im gonna cut august and come september bulk again that sound good?

        • 2 weeks ago
          Anonymous

          again, it's up to you, but in my experience trying to chase a certain number on the scale as opposed to chasing a certain feeling or look.

          Plus if you're gaining weight while exercising, it's not gonna be pure fat on your stomach, at least half of it will be muscle. Gaining weight doesn't necessarily mean getting fat.

          • 2 weeks ago
            Anonymous

            i know i know... i had that mind set of just saying fuck it i'll eat the first time i bulked started getting sleep apnea like crazy and thus started a cut i do have some kg down now so maybe bulking is back in

      • 2 weeks ago
        Anonymous

        >Generic Bulking Routine
        Never heard of it but sounds similar to nsuns if i take out the machine exercises. Gonna look into that one cheers anon

  97. 2 weeks ago
    Anonymous

    i am 176cm/5 "8 cut 3 months down from 79kg to 74kg (174lb to ~163lbs)
    have been lifting for a year 6 months SL 6 months of 5/3/1
    previous months i failed to eat enough i.e. at 1800 kcal then upped it to 2300 for the last 7ish
    still skinnyfat, should i continue my cut to get to around 70kg then bulk up again?
    i dont like the fat i have on my stomach and love handles

  98. 2 weeks ago
    Anonymous

    All I got are a pair of adjustable 50lb dumbbells (joinable as a 100lb combined barbell) and a yoga mat. What is a good program for me to build muscle using only what I got? Can it be done 6 days of the week with one rest day? If I'm a beginner, how much weight should I be lifting on my dumbbells?

    • 2 weeks ago
      Anonymous

      anyone?

  99. 2 weeks ago
    Anonymous

    Is Hispanicy food bad for you?

    • 2 weeks ago
      Anonymous

      It can be bad in the sense that is it inflammatory, but a healthy digestive system can handle that.

      probably not the answer you wanna hear but imo the whole "focus on hypertrophy" stuff is nonsense when it comes to picking programs. If you want to alter a program to hit a certain muscle, go for it. I've been using the Generic Bulking Routine for years now and just adjusting it whenever I feel like I'm lacking or not having enough time. Done wonders for me.

      TLDR is just add more overall reps to accessories if you wanna encourage hypertrophy, and adjust your compound lifts accordingly. But all exercise will grow your muscles somewhat.

      [...]
      up to you, though personally I'd want to build more muscle before losing the fat, since lifting at a deficit when you don't have any muscle is kinda miserable imo

      [...]
      I've never been a fan of dumbbell only programs, I feel it's too easy to flub your form and beginners can get injured more easily. You can do basic exercises like curls, bench, shoulder presses, and stiff-legged deadlifts, but overall you're not going to have enough weights to train your lower body. I'd recommend either getting a real bar with some plates or joining a real gym if possible.

      [...]
      >Is [food] bad for you?
      The only answer is for this is always the same: "only if you consume it in excess or are allergic"

      >The only answer is for this is always the same: "only if you consume it in excess or are allergic"
      I would add to this that any food which increases your circulating Low-Density-Lipoproteins are unequivocally bad for you, since those trigger artery plaque.

  100. 2 weeks ago
    Anonymous

    When you YOU take a protein shake?

    • 2 weeks ago
      Anonymous

      sometimes in the morning with water and a kiwi or half a banana (for some reason satiates me easily for 3-4 hours at least however my ~450kcal oatmeal doesnt, weird how that works) and always after a workout.

      • 2 weeks ago
        Anonymous

        So you also take it on days you don't workout?

  101. 2 weeks ago
    Anonymous

    Is there a limit bf% one to not go below? or just some meme legend

    • 2 weeks ago
      Anonymous

      Dont go below 0%

  102. 2 weeks ago
    Anonymous

    i want this physique how and what do i do

    • 2 weeks ago
      Anonymous

      you can't choose a physique, you can just exercise and make the best of your own body. Read the sticky.

      So you also take it on days you don't workout?

      Just if you need to. It's not a requirement.

      anyone?

      someone already answered you

      probably not the answer you wanna hear but imo the whole "focus on hypertrophy" stuff is nonsense when it comes to picking programs. If you want to alter a program to hit a certain muscle, go for it. I've been using the Generic Bulking Routine for years now and just adjusting it whenever I feel like I'm lacking or not having enough time. Done wonders for me.

      TLDR is just add more overall reps to accessories if you wanna encourage hypertrophy, and adjust your compound lifts accordingly. But all exercise will grow your muscles somewhat.

      [...]
      up to you, though personally I'd want to build more muscle before losing the fat, since lifting at a deficit when you don't have any muscle is kinda miserable imo

      [...]
      I've never been a fan of dumbbell only programs, I feel it's too easy to flub your form and beginners can get injured more easily. You can do basic exercises like curls, bench, shoulder presses, and stiff-legged deadlifts, but overall you're not going to have enough weights to train your lower body. I'd recommend either getting a real bar with some plates or joining a real gym if possible.

      [...]
      >Is [food] bad for you?
      The only answer is for this is always the same: "only if you consume it in excess or are allergic"

      I don't know exactly what's my TDEE, I do weightlifting 2hours a day, 6 days a week. I also run 40-50km weekly. I've been eating around 2200 calories since I am cutting.

      https://tdeecalculator.net/ is good at getting a rough estimate

      • 2 weeks ago
        Anonymous

        Okay, so no whey before the workout? Do you keep some time inbetween the workout and the way?

        • 2 weeks ago
          Anonymous

          I get nauseous if I eat/drink anything besides water prior to working out, since it's dairy I'd recommend it only after a work out. Timing doesn't really matter.

        • 2 weeks ago
          Anonymous

          I am not

          you can't choose a physique, you can just exercise and make the best of your own body. Read the sticky.

          [...]
          Just if you need to. It's not a requirement.

          [...]
          someone already answered you [...]

          [...]
          https://tdeecalculator.net/ is good at getting a rough estimate

          but you should eat 1-2h before exercising.

      • 2 weeks ago
        Anonymous

        >someone already answered you
        yeah just wanted a second opinion.

  103. 2 weeks ago
    Anonymous

    I don't know exactly what's my TDEE, I do weightlifting 2hours a day, 6 days a week. I also run 40-50km weekly. I've been eating around 2200 calories since I am cutting.

    • 2 weeks ago
      Anonymous

      Oh I forgot, I am a 20 yo man, 76 kg, 180cm.

  104. 2 weeks ago
    Anonymous

    [...]

    thanks! yeah I'm doing C25K as well, so mix of jogging and walking. I guess I'll do this for a few weeks and see if I gain weight or not and then increase my calorie intake if I need

  105. 2 weeks ago
    Anonymous

    can i just take my omega 3 pill with a vit d and a ZMA pill in the morning on an empty stomach? some ppl say you gotta take omega 3 with at least 10g of fats but i cbf to eat that much fat in the morning

    • 2 weeks ago
      Anonymous

      do you NEED any of that shit? I take vitamin D since I work inside all day and have a light deficiency. Omega3 is a meme as-is ZMA. Vitamin D can be absorbed through trace amounts of fat so you'll be find taking that.

      Don't fall for the pill...pill.

      • 2 weeks ago
        Anonymous

        i dont eat fish and ZMA helps me with sleep quality

  106. 2 weeks ago
    Anonymous

    I'm doing Stronglifts and as I don't have a rack I clean for my squats and OHP. Will this counteract the tendency to become pear shaped on starting strength and SL that people have?

    • 2 weeks ago
      Anonymous

      It'll counteract your ability to become stronger and grow muscle once you stop being able to clean the weight without getting fatigued or at all

      • 2 weeks ago
        Anonymous

        True but in real life how am I ever going to carry something on my back I can't lift onto it anyway?

  107. 2 weeks ago
    Anonymous

    best way to freeze cooked meat? Made too much

    • 2 weeks ago
      Anonymous

      You put it in the fucking freezer, you putz.

  108. 2 weeks ago
    Anonymous

    3 weeks of nofap and my dick is about to fucking explode

    Give me one reason to not bust a nut

    • 2 weeks ago
      Anonymous

      reason 1: no fap is a meme

      I don't have any other reasons

      I keep waking up middle of the night to piss and then cant sleep after that. Is there any vitamin that can help? I sleep same time every night

      do you drink an excess of anything in the evening? Only reason you should wake up to pee is if your bladder is close to full.

      • 2 weeks ago
        Anonymous

        I drink a small chamomile tea a couple hours before bed, but I piss right before sleep so not sure it should matter that much

  109. 2 weeks ago
    Anonymous

    I keep waking up middle of the night to piss and then cant sleep after that. Is there any vitamin that can help? I sleep same time every night

  110. 2 weeks ago
    Anonymous

    >be fat femanon
    >start lifting in January with a quasi pathological fear of the guys at the gym
    >first negative interaction
    with a dude today
    >asked if he was using a bench (he just stood around in its vicinity)
    >he kind of scoffs at me, looks at me like I'm dirt under his shoes, and tells me rudely to leave the bench to him
    >rationally know that I've had a multitude of good interactions with guys so far, yet this one has fully demoralised me
    I know I'm a pussy but how do I get over this

    • 2 weeks ago
      Anonymous

      some people are dicks. End of discussion. Move on and if he gives you more shit report him to the front desk for harassment. Q: Were you using the bench for bench presses with a bar and all? Only reason I even ask is because I see normie girls at my gym use the bench for dumb shit that they could do elsewhere.

      • 2 weeks ago
        Anonymous

        I did use it for a kinda shit reason (RDLs), but two things: (1) he couldn't have possibly known what I was going to use the bench for at the time of asking and (2) the issue at my gym is that there is basically no space in-between the benches or in front of the DB rack, i.e. if you want to use the DBs, you are basically automatically occupying a bench. I use the bench to rest the DBs on it in-between sets (I can't hoist 50lbs DBs off the heigt of the floor as easily). Granted if someone really wanted to do arms or such on the bench I would concede. He, on the other hand, used it to do incline push-ups for some reason and then left, only to circle around it and do three or four incline push ups at a time. Strange

        • 2 weeks ago
          Anonymous

          I don't know what your space situation is, but at my gym we have limited equipment, not space. We have 13 stations for a barbell to live but only 9 bars, so people will often need to borrow them. I'm fucking livid when I see someone occupying a bar station without a bar when the rest are full because they could easily do it near the dumbbells or even use the free bench (a bench not welded to the floor) for it.

    • 2 weeks ago
      Anonymous

      Nothing you can do if you rationally know you shouldn't care but still do. Over time you'll forget about the interaction.

      https://i.imgur.com/gYdk4dE.png

      ik its a pretty general question but
      how do i get jacked?
      >inb4 lift
      yea, duh... but i've consumed so much fit / gym theory im practically lost, idk what to even do

      eat properly, 10-20 sets per week for each bodypart in the 10-20 rep range. 6-8 is also fine for stuff like squat bench and deadlift. increase weight and when you can't increase weight increase reps. repeat for 5 years.

  111. 2 weeks ago
    Anonymous

    ik its a pretty general question but
    how do i get jacked?
    >inb4 lift
    yea, duh... but i've consumed so much fit / gym theory im practically lost, idk what to even do

    • 2 weeks ago
      Anonymous

      read the sticky

  112. 2 weeks ago
    Anonymous

    Wtf walmart just told me you need prescription for broncaid and primatene as of 2 weeks ago. Did ephedrine become scheduled without my knowledge?

    • 2 weeks ago
      Anonymous

      EC stack is dangerous and only burns like 150 cal per day max don't fucking use it.

      t. guy who almost got permanent heart defect from EC stack

  113. 2 weeks ago
    Anonymous

    Feeling really sore in my lats, can I do RDLs or will that fuck with recovery?

  114. 2 weeks ago
    Anonymous

    Noticed today that my right side is weaker than my left on lockout for bench press and ohp. What lifts etc should i do to help fix this problem? Idk how it happened when my right dominate anyways.

  115. 2 weeks ago
    Anonymous

    im on a hard diet and looking to cut corners on calories wherever possible. for a long time now ive drank a whole can of coconut water in my protein shake because it tastes good and because it has a very high potassium count, ive never gotten a cramp since i started on this, but im thinking i might need to cut it to save calories. would supplementing potassium via pills still be just as fine to prevent cramps? id probably end up getting way more potassium that way but im just wondering if it will absorb as well.

  116. 2 weeks ago
    Anonymous

    Why are they called "turkish" get up's?

  117. 2 weeks ago
    Anonymous

    How long to go from 26% body fat to 15%? I already started lifting and walk 10000 steps every day also I stopped drinking coke and eating junk food unless you count vanilla yogurt and choccy milk. I eat stuff like steak, chicken breast, pork, broccoli, carrots, eggs and beans. Am I on the right path?

  118. 2 weeks ago
    Anonymous

    I'm losing my hair. Wat do?

  119. 2 weeks ago
    Anonymous

    How should I fit lifting into my schedule? I work 10 hour shifts at a warehouse 4 days a week. On my 3 days off I do muay thai where I also spar for 1-2 hours.

    Usually after work im too sore or exhausted to do anything other than eat, relax, and sleep for my next shift. Im mainly looking to improve performance for my sport, but also maybe work on any imbalances I have from my job. My back, glutes, biceps, and shoulders all get a decent workout from the warehouse. My calves and general hip area get a lot of work from muay thai, so I am thinking of going to lift on 2 of my off days after sparring, and mainly focusing on some sort of horizontal press, something for my core, and some sort of leg press or squat for my quads, but Im not sure if this is retarded or would be enough to make a noticeable difference.

    Any advice on fitting in lifting as a supplement to sports? Does it make sense to only work the muscle groups I dont feel get worked as much at warehouse job? Thanks

  120. 2 weeks ago
    Anonymous

    if I can't do pull-ups can I replace it with inverted rows?

  121. 2 weeks ago
    Anonymous

    When I'm oracting scapular pull ups (going from passive hang to active hang) I have pain in my left shoulder. What could this be?

    • 2 weeks ago
      Anonymous

      Protracting*

    • 2 weeks ago
      Anonymous

      i do too, ive just decided to stop protracting as pronounced in the movement and just do the motion. fucks my neck up too.

  122. 2 weeks ago
    Anonymous

    how much should i be able to barbell bench for 5 if i can do 3x12 incline db press with 20 kg?

    • 2 weeks ago
      Anonymous

      Literally nobody can tell you that

    • 2 weeks ago
      Anonymous

      60-70kg based on my past experience. but if you don't train the movement or lower rep ranges, probably less.

  123. 2 weeks ago
    Anonymous

    If I have lactose intolerance, can I still absorb any nutrients/protein/calories from milk if I have diarrhea after?

    • 2 weeks ago
      Anonymous

      there's milk without lactose, it tastes exactly the same and costs the same where i'm at

      • 2 weeks ago
        Anonymous

        Yes, I can also eat yogurt, cheese, etc. which never gives me an issue. I just want to know tho

        • 2 weeks ago
          Anonymous

          also, just looked where I live. It's double the price so if I can get more than half the nutrients despite diarrhea, I don't care about the discomfort.

  124. 2 weeks ago
    Anonymous

    [...]

    >No. Lift more DYEL.
    how much weight should i be using on curls and triceps ?

  125. 2 weeks ago
    Anonymous

    does anyone else sweat like crazy after eating? it happens regardless of how hot it is.

  126. 2 weeks ago
    Anonymous

    Will using a belt on deadlifts make them less fatiguing on my back? My erectors feel dead after yesterday

  127. 2 weeks ago
    Anonymous

    Why do they do this bros?

    • 2 weeks ago
      Anonymous

      mental illness

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