>no stupid question thread
Here's a new Questions That Don't Deserve Their Own Thread, thread. Ask questions, receive answers from helpful anons.
While waiting for answers check if there are any questions (You) can answer to.
Question to start the day: are isometric exercises a meme? Can I really build muscles, get stronger, gain endurance and just generally get healthier with those? I'm a complete noob, can't afford gym nor weights
I don't think they're completely useless, but they only satisfy a small part of what triggers hypertrophy, so you're going to get very little out of it.
How do I get a more defined midriff without developing full blown abs or getting to muscular?
lose weight
There's not a lot left to lose though without going down to like 110lbs
Well, if it's fat you have to lose more weight, there is no way around it. If it's water you have other options.
Yeah, when I pinch my tummy there's not really any flab or anything and it's flat just not as defined as I would like. So maybe it is water
L
O
N
D
O
N
Lol I'm a troony you won't like
Isometrics
i've been working out a few months but i really struggle to engage my back. i end up working out my shoulders and forearms instead. presumably my form is fricked? how do i fix this?
Nah you just have weak forearms
Push through
What lifts?
can anyone please post that meme with Derek more plates more dates on the left and the troony on the left and both of them sharing a thought bubble that goes something like "I must inject hormones".
thanks in advance
>I'm a complete noob, can't afford gym nor weights
Kys
Do you have brain damage?
Everyone here probably has a little
How do I increase my front squat? I can RDL over 3plt but my front squat is still 200lbs.
I also don't feel my core in any exercises at all so ik that's a limiting factor. Any help bros?
Why are you wasting your time with accessories when you could be actually squatting and deadlifting?
You don't just accidentally get abs
Do ab work and then cardio after
Prove it with a visible panty bulge
Okay thank you
>Prove it with a visible panty bulge
But I don't wanna be a little hoe.. I wanna be wife material 🙁
I just don't like squat I think it's dumb and front squat simply feels great for my build
Deadlift on the other hand is completely useless and RDL has far more hypertrophy benefits than deadlift. Not only that I've reached 4plt a long time ago and never looked back. Built my deadlift on rows and snatch high pull. Deadlift is useless.
Front squat more and try to brace more actively.
I am anon
Not entirely useless but very inefficient
I was doing OHP today and felt a weird feeling in my triceps, not pain, but it was very uncomfortable, kinda tickly/weak and felt like I didn't have any strength in there. Ended up doing worse than last week. I've had tricep extensions on wednesday, am I not recovering fast enough? It's weird because I did dumbbell pullovers later today and my triceps felt fine.
Pls respond, what even was that?
Whenever something weird like that happens I'll always consider the first occurrence a fluke and ignore it. If it happens again I adjust.
But I'm not sure what it was all about. I've had injuries and failures before but it never felt quite so weird.
Just do calisthenics.
Here's a good basic routine:
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
Maybe invest in rings/pull-up bar/kettlebell/dumbells at some point when you get to intermediate level of fitness.
i want to practice bridal carry
my first thought was to just get a punching bag and carry it
but the ones i´ve seen only go up to 30kg and it is a rather "unrealistic" weight distripution
i shortly considered a livelike sexdoll, but first they are expensive and secound owning one nullyfies the need for bridal carry
so any tips on that?
it feels like a bag of sand
do you mean carrying somenone?
then i hust get a bag of sand?
Do wrestling
So zercher squats
You won't need to practice carrying a woman, it's easy and natural, but if you wanted to carry her at a wedding (cringe IMO) you would probably practice on her in private.
I was on the same boat, but after getting a gf i realised that it's WAY easier than one may imagine (given that you are not dating a hamplanet).
You need to train your legs, ass, lower back, abs for stability, and biceps.
So, you just need to do Squats, DL, and chin ups (or bicep/hammer curls).
Zercher Squats are good too, but even without them you'll be ok if you do everything else.
You don't need all that much core strenght, so if you do your squats and DL with good form, you most likely already have the strenght needed.
As with any type of carry (piggyback, fireman carry, etc) your Legs, ass and lower back will be the heavy workers and carry the weight, however, bridal/princess carry also requires you to have half decent bicep strenght, so don't neglect your bicep training.
Pic somewhat related.
Is a lifting bro not a vro who will let you lift him for reps?
Please fill me in I'm ootl, what happened to the fasting threads?
Is it just me or do strength gains from similar compound exercises don't translate to other barbell exercises.
So for example I can bench press 40kgs but can't do that in overhead press or barbell curl.
What am I doing wrong?
Yeah I found that to be the case for some exercises. Increases in bench press rarely saw any increase in curls or front raises.
However, I found that squats do have a marginal amount of carryover to deadlifts (went through a long phase of not doing deadlifts at all and my 1rm dropped only by 10lbs). Same for bench press and ohp.
>thinking that bench press, that uses triceps - antagonist muscle will increase bicep curls
You're doing everything wrong without knowing anything.
I noticed I have a slight buttwink when squatting 2.5pl8 and only when I drop weight to little under 2pl8 I can squat without it. Should I just deload and increase the weight only when I manage to lift it without the buttwink?
What's the name of that guy whose body looks like prime Arnold Schwarzenegger's?
How can I improve this meal?
153g of 85% ground turkey + basil+
38g Spinach, 50g carrots + 50g tomato + 30g green/red bell peppers + 20g sugar-free bbq sauce + 1/2 orange
Jesus, did you boil the turkey? I see zero browning. Dont touch for the 1st 4 minutes each side. Get mostly cooked and set aside.
Brown some onions.
Cut your carrots on a bias.
Add garlic and cook until you can smell it then add your wet stuff. Add back the turkey & simmer.
i can do a chin up fine but not neutral or wide grip pull ups? Why is this and how can I build up to them? I'm doing negative neutral grip pull ups now but still haven't been able to get them
chin up is easier, you use more different muscles and the range of motion is shorter. keep doing chinups and negatives or consider looking up a pullup progression online. calisthenics guys usually give good advice in their sport. you may want to not do the same strict form and range of motion, depending on your build
90 minutes is fine. its more a matter of diminishing returns, not so much a matter of hurting progress. i wouldn't count warmup and small isolations like hand exercises (whats that, plate pinches?) the same way as compounds
I'm a moron and should have used "arms" instead of "hands", I do one of: curls, kickbacks, lat raises. Thanks anon.
>I'm a moron
we all are
>"arms"
>kickbacks
one of the worse triceps exercises
>lat raises
this is a shoulder exercise, not an arm exercise
Will I ever be able to withstand the power and girth of a bbc?
If you start training then maybe
How long should a workout session take? Mine take almost 1,5 hrs, but I read somewhere that they shouldnt be longer than 1 hour.
Doing some math 1,5 hrs sounds reasonable for the volume I'm doing - GSLP variant with 2x8 hand exercise added each day. It looks like the main sets add up to ~20 minutes each (assuming 1 rep is 6 seconds), with a few minutes of warmup and the hand exercises it's about 1h 20 minutes if I dont get distracted or need a longer break.
got another hair fracture in my ulna from preacher curls. will have to stop doing them for at least 6 weeks. i like them because they are not techical at all and i can just focus on pulling the weight up. what new type of curl should i do in the mean time? it would be my main biceps building movemvent
Eat vitamin k2 and d3
>be me
>6'0 210lbs male 28
>knock kneed
Can this even be fixed? Is it over for me?
what is the most balanced split that is 4 days a week max, hits muscle groups twice a week, doesn't take forever? All I can think of is torso/limbs.
Do I hit parallel here? Is this a legal PL squat? Yes, don't worry, I normally squat deeper.
How long should it take to finally be able to do a pull-up? Been doing negatives, inverted rows and cable rows for a few weeks, still can't do a pull-up. ~83 kg. I'm guessing this is normal progress but not sure.
It took me a few months I think. Lat pulldowns helped.
oh yeah that's what I meant to say by cable rows, kek
cheers
Get a v-bar on a cable machine, put it at top height and kneel before it. Then do a lat pulldown mixed with or followed by a triceps extension.
Progressively overload that until you can do your bodyweight x12. Congrats, you can do pullups now.
can i escape skelly mode and gain muscle with SS and eating a lot?
rn im skelly but i dont want to become a fatass
this is my 2nd week of doing it
Yes, especially if you're actually skelly and not just skinny fat. Eat at around a 500kcal surplus and try to gain around 2kg a month. Maybe slightly more in the beginning. That should be plenty to recover with during the first few months of training. You will not become ripped and your proportions won't be perfect, but you'll have a very nice base to build upon.
I WOULD ADVICE AGAINST POWERLIFTING PROGRAMS AND EXTREME BULKING TO GAIN MASS. I STARTED AT BMI 18 AND WENT UP TO BMI 23 AT 15% BF BY LEAN BULKING FOR 3 YEARS WHILE DOING A BODYBUILDING SPLIT. POWERLIFTING SPLITS WILL MAKE YOU FAT, FAT ASS AND BIG LEGS BUT NO ARMS. YOU CAN DO BETTER ANON I BELIEVE IN YOU
Why are you shouting?
Why does this make me even more hungry?
Needs beef or chikkin.
Realistically, how long would it take to go from left to right, with like a ~5-700 calorie deficit? And how exactly do they do it?? I'll get to the point where I'm having one meal a day + one protein shake with water, and my weight stalls without looking anywhere near as cut as this. I'll get to ~10% BF at best
What would you anons rec for an every day calisthenics workout? If I don't workout every day I'll forget about it and lose consistency.
Pull ups, push ups, squats, planks?
pullups or chinups (switch grip up if you do it more than every other day), pushups, frog situps, bulgarian split squats. you can do as many pullups as you want and every day as long as you switch grips and try to keep biceps out. pushups i wouldnt do daily. i'd do something like
A pushups and abs
B pullups and abs
C split squats and abs
A
B
or someting. also look into pushup progressions, archer pushups or decline pushups are pretty good
What are essential exercise equipment for apartment other than dumbbell?
Should I do military program if my goal is to be strong af?
WHEN YOUR GOAL IS BE STRONG AF YOU SHOULD DO BARBELL
if you guys could only choose one dumbbell lift to do for back, what would you go with?
The intrusive thoughts won
Its genuinely so fricking over for me
How do you make yourself forget something.
Distraction until it eventually fades to nothing as most strong feelings eventually do.
If you want to get more specific perhaps you'll get more specific advice.
2 hours of uphill walking on treadmill 1x week
I wanna incorporate more forearm exercises into my routine. Rn I do ppl and so pullups, reverse curls, and hammer curls on pull day for forearms. What else can I do or are those 3 exercises good enough
reverse curls cover a lot. and i mean A LOT. hammer curls are good, but way way way way better if you do them with a rope / belt / towel. you'll hit forearmm like nothing you ever experienced IN YOUR LIFE.
beisdes that, reverse curls benefit from doing extra work for your wrist extensors because they are often the limiting factor, so reverse wrist curls or a wrist roller
Currently skinny fat at 21, 5'10 and 140lbs. I think I'm about 20% body fat as I've never lifted weights. 32" waist but 35" at naval and 37cm neck.i lost 18lbs in 8 weeks by cutting down to 1000 calories a day, but now I'm looking to recomp.
What would be some good routines for a beginner? I've read about ones like Allpro or Stronglift 5x5 but need a bit more guidance.
I just wanna have a body that looks and feels good to be in.
Since you're a twig do SL for like 3-4 months then switch to a bodybuilding routine now that you can actually lift a barbell.
Just train for muscle ups and do uphill sprints
How likely is it that a door pull-up bar will break my doorframe? How do I make sure it stays in place while I’m doing the pull-up and it doesn’t fall right down?
Depends on your weight. I've largely seen them as a joke, especially if you have a gym membership
>How do I make sure it stays in place while I’m doing the pull-up and it doesn’t fall right down?
By following the instructions and buying a quality one, and not some meme tier shit quality one from China
114lbs
You are tiny, I can carry you in one hand. Marry me.
I wanna get huge legs / butt. I'm unfortunately locked out using the leg extension / leg curl machines cause I'm too short. I do barbell squat, but I also have dumbells / bench at home. Any exercises I can do with my dumbells+bench at home to get horse legs?
>cause I'm too short
Are you legitimately a dwarf? The adjustable seats allows for people under 5 feet tall, unless your gym has a reallll shit selection for machines
Yeah, I'm 5'5 but the machines don't fully push against my back and it's also just annoying to use for the leg part.
>Hip thrusts
Isn't that primarily ass?
>BSS
I have a pair of 10lb / 20lb / 30lb dumbells. Never done Bulgarian... but I'll give them a try.
>Isn't that primarily ass?
Yeah you said you want to grow your butt. You could also do RDL, b-stance RDL, walking lunges and weighted pistol squats. You'd be better off training in the gym though when the 30lb dumbbells become too easy.
geez how short are you? also do hip thrusts with the dumbbell and bulgarian split squats against the bench
Reverse table pose with upper back on a flat bench. Balance weights on tummy. Progress to reverse planks w/ feet on another flat surface.
From there you can add a hip hinge type movement to get hip thrusts.
Are there an workout routines that focus on using machines? everything available on the internet is mostly based on barbells.
>find a routine you like
>do the machine equivalent instead of the barbell/dumbbell lift
Wow so hard.
Is it ok considering muscle growth to eat a little less protein on rest days, or is it just as important?
rest days are when your muscles are growing/recuperating. Never skimp on protein.
Started the year at 97kg and through cycling plus not eating breakfast I have gotten down to 87kg. I have just started doing starting strength and am curious whether it can be done on a caloric deficit? If not, what program should I run instead? I want to reach 80kg or less.
181cm / 5'11"
28 years old
1 rep maxes
47.5kg OHP
60kg Benchpress
100kg squat
112.5kg deadlift
if you're a complete newbie to lifting then you'll be fine doing a beginner program on a deficit. just don't expect to make as much progress as someone on a bulk, you may stall quicker.
that sounds ridiculous tbh. try eating it with someone else or after a meal, rather than on an empty stomach.
for me, if I'm going to drink, I try and do it the day before my rest day. that way if I end up having too much or not sleeping enough then I've got a day to recover.
lift weights, eat less, do cardio.
>you need to get massages because your muscle fibers are all knotted up and/or pointing in random directions, instead of all one way
This is fricking horseshit, yeah? I've never heard of muscle fibers just going any random ass direction
Muscle knots are real. You would know if you had one because they hurt like a b***h.
It's not a "knot" in the sense that the fibers actually twist around and get tied up. It just inflammation in a small spot caused by a spasm. They go away on their own with time, but massage feels good and might help them go away a little faster.
I've found that stretching helps prevent them, but does not help fix them any faster.
If your muscle fibers were actually running in the wrong direction you would have significant problems moving, and massage would not fix it.
Lately after lifting my palm hurts around the the part where the index finger joint is located, I guess I need to start using gloves. Ive looked some in local shops where I live but reviews are not very good, things like "they break apart very fast" or "poor quality materials" keep appearing when I check them on the web.
Can someone recomend me a decent pair? Nothing too fancy as I dont want to spend a lot of money and then find they are no help, just to test if thats the solution, otherwise Ill go check with a doctor.
Unless you're lifting Olympic-level weights then no you don't need gloves. Adjust/fix your grip
Are there any specific exercises to improve shooting the basketball? I can do european 3pt with a smooth wrist movement but going further away like the nba line, i have to use the arm too much and the technique is all over the place
Shoot at a lower height hoop and progressively overload the height as your technique is perfected at the current height.
How come every time I eat a banana I feel like shit? Seriously what gives. I used to eat them often, now I’ll get them on occasion and every single time I have one my day is ruined, within 40 minutes I feel run down and lethargic. It’s not like I’m getting too much fiber or potassium, in fact that’s the whole reason I try to eat them. I just had my first banana in a year and it happened again. That’s all I’ve had to eat. Inb4 too little food, it’s not that I normally skip breakfast every other day and when I do have breakfast it’s about the same calorie wise (about 100 calories of carb) and I feel fine, it’s only bananas.
What gives?
DYEL working out at home. I'm 6'4" 180lbs, and mostly cycle in the summer but just want more overall strength.
Currently do a combination of body weight stuff (chin ups, pushups, squats) and some KB routines (simple and sinister)
Wanna get some more dumbbells. Currently have a 20LB which is to light. Should I get a 30LB/35LB/40LB, as the next weight?
Not really following any specific routine for dumbbells. Just have some workouts saved I found on Instagram that seem to be good and interesting
Get either:
>a pair of loadable dumbbells,
>a pair of loadable kettlebells, or
>a pair of selecttech 1090 dumbbells (10 lb ... 90lb)
Also adjustable bench
Is it better to drink after a workout or on a rest day? Im not drinking often, but i know i will not stop at a reasonable time, so im just wondering which is the less of two evils
Both are bad, but right after your workout is the worse of the two.
I’d say in the evening of your rest day would be okay
Should I consider a first time cycle? I’m 30 and I got my T checked and it was 400
How do I lose body fat percentage and not just weight? I'm 6'2", 180lbs and I've been stuck at 19% bf for some time and it's starting to frick with me (i for real think one side of my body is wider with more fat while the other isn't which I don't know if it's normal or not)
I just found out I have mild phimosis in my late 20s
Is there a creme or technique I can use to fix it? I asked a doctor but he said I should just get circumcized
As a child I got cremes and then they made a cut later (like from tip towards balls). I have no idea whether the latter is possible for adults, but it was a better alternative to full on circumcision. Just left a little scar. After that it wasn't completely fixed though, that only happened after I started forcefully stretching it in my teens. Have you tried jerking off? That loosened it up a bunch.
It hurts when I jack off but I always thought that was normal. I always had it but only now found out it is not normal
If it still fits over your head then I bet that you could get the little bit of extra leeway needed by just statically stretching it. I used to grab the inside of the skin and then pull it apart and hold for a bit.
Guess I’ll do that
Thanks
Of course be wary of medical advice on the internet, but I'm saying that there were three effective alternatives to the also proposed to me circumcision. If your gp really immediately wanted to cut your foreskin of, maybe you could just get a second opinion elsewhere.
do NOT get circumcised without trying to stretch first. use this site as a guide:
http://phimosisjourney.com/
graduating from uni soon and will no longer have access to the rec center. I am thinking of building a home gym, I have about 1k for the initial budget. I want a power rack with a bench along with dumbell bars. There are some promising ads on local sites like craigslist/fb, and there are also some cheapies on amazon. The most weight I will be putting on the bar at one time will be around 350-400 pounds. Should I get a cheap rack from amazon? Find a used one? Or join a gym until I have a solid 2-3k to spend on a home gym?
What’s a good split routine?
I heard PPL is good
How important is dietary fat? I get around 30 g when cutting at 2000 kcals, and find it hard to replace carbs with fat while staying satiated
incredibly important for hormone production. I'd try for about 50g at 2000 cals.
>find it hard to replace carbs with fat while staying satiated
fill up on more protein and veg to stay satiated. carbs should be easy as frick to cut out.
Buy food grade stearic acid from the croissant diet fire in a bottle guy's shop. Add 1 tsp (not tblspn) to your milkshake. You'll need a mini blender.
I want to do both calisthenics and regular weight training. Would splitting my week into a half calisthenics half free weight routine work for getting both done optimally?
So I'd do 3 days of calisthenic and 3 of a PPL split or something like that.
Would this get me the benefits of both worlds or should I just opt for one and mix in the other at the end of my workouts?
Can I do split squats or bulgarian split squats with what is mostly likely a torn ACL?
>inb4 go to the doctor
I'm scheduled for and ultrasound on my knee in June already and my doctor doesn't know shit about exercise.
>June
January I mean
if you're injured just wait until it's healed dude. no point trying to lift and possibly making it worse. use the next month or so to focus on your upper body instead.
I mean I can still do regular squats and stuff with no pain or anything, it's not a recent injury I've had a torn ACL for two years it just didn't bother me before cause I only started lifting 6 months ago.
I'm asking specifically about split squats cause they are a pretty quad extensive exercise as far as I know.
if you can do regular squats fine then you should be right with the split squats as well. I'd still be careful though, keep them light at first.
alright thanks I'll try just bodyweight first
is ivysaur's 4/4/8 a good program to follow?
stats are
b - 160x5, s - 180x5, d - 240x5
5'11" 175lbs.
on the off days i plan to run, do abs, and pushups
No, doing chest and shoulders 3 times a week is too much, your progress is gonna stall quickly cause you don't have enough time to recover. If for some reason you don't want to do SS or SL then I recommend Reg Parks beginners 5x5.
i just like the idea of a variety of rep ranges, not just 5x5 forever
You're not doing that forever. Just suck up with it for a while and make effective use of your noob gains. You'll be forced to switch to a program with more rep variety within months.
frick you guys, i have stronglifts app on my phone already I guess ill just do that.
>If you’ve done free weight exercises like Squat, Bench and Deadlift before, with proper form, start with 50% of your five rep max.
This sounds moronic and gay, should i actually walk in the gym and bench 80lbs or can I do a little more than that?
I have no idea about the rationale behind that advice, but if I were you then I'd start higher as well. Not at 100% of course, because you'll be doing 5 sets and you'll also do it multiple days a week (which you may not have been doing before), but just a bit closer to that. If it's too much you'll simply notice not before long anyways.
Usually in 5x5s. the first two sets are warmups so it's actually more like a 3x5 with two warm up sets, 1 warm up at 40% second at 60% then you try to do 3 sets of 5 with your max and if you can do that then you up the weight next time.
when I started stronglifts I think I started around 60-70% of my one rep max and that was just fine. it might seem light at first you do need to condition yourself to the program, especially squatting three times a week. it quickly becomes challenging to add weight each session.
You would only be doing it for like half a year max though, it's a beginner plan meant for beginners.
If you like variety though I can send you a conjugate powerlifting plan if you want just drop a temp email cause it's in excel.
How are you supposed to program EMOM sets? For example, if I do 10 reps of an exercise for every minute over 5 consecutive minutes, does that count as 1 set or 5?
Are 1 sets to failure give better progress in calisthenics than 3-5 sets?
no
I used to work a warehouse job. Lot of activity. Lifted before too.
Right now I weigh 230 am 5'8. Pretty fat but I'm still pretty strong. The weights I lift are pretty good for a lazy bum. What's the best way to go about weight loss?
I read 170 was ideal for my height while being muscular. I feel like it'd be impossible to get down to 170-160 while keeping any strength.
Would it be better to just focus on low calorie and carb with high cardio now? Then just start at 0 at a lower weight?
I've been 17 BMI for pretty much my whole life which is officially underweight so I'm thinking I should gain some muscle mass. Where should I start if I just want to stay healthy? Most of the advice online seems to be about losing weight or becoming jacked.
Frick BMI, it's not a good unit of measurement for health. What's your height/weight?
>Where should I start if I just want to stay healthy?
the sticky with the dinosaur on the top of IST
>What's the best way to go about weight loss?
Calorie deficit is the only way to lose weight. Whether it be CICO, keto, some other moronic diet, or from exercise, you just gotta be in a deficit.
>Would it be better to just focus on low calorie and carb with high cardio now?
There's no benefit to doing low-carbs, you either do keto and have 0 carbs or enjoy carbs without restriction. All going low-carb will do is make you tired and hungry with no additional benefit.
You could probably just do calisthenics at the end of each workout as opposed to dedicating an entire day to them. I'd just recommend incorporating more bodyweight exercises like chins and pull ups and try to work your way to muscle ups; stuff like that.
The difference between a cheap squat rack and a guillotine is wording; don't' cheap out on something that's supposed to hold hundreds of pounds stably.
You're allergic to banana. Not severely, just kinda. I get the same sensation. Luckily I don't like banana to begin with.
1) Would lifting heavy just once per week yield any benefits while cutting?
2) For fat loss, would it be better two eat two meals per day, breakfast and dinner, or one meal per day, just lunch? I always figured just lunch but recently I heard a guy claim eating breakfast and dinner is the best way to diet.
>1)
It would be more then nothing but not by much.
>2)
More meals is usually better unless you are doing intermittent fasting, you should be spreading your protein throughout the day, ideally you want at least 4 meals a day.
Is it true that lower testosterone slows down growth plate fusing? So you could still grow despite being 20+ but at a slower pace
how do I get these
I'm training for a powerlifting comp, a friend told me I should do pin press to get better at my bench, should I? What does pin press do for me?
Ask Alan Thrall
Progressively overload connective tissue with low impact exercises & stretches. Specifically, progressively overload the range of motion.
Gamedev, hiking, cuckolding leftists, and acquiring skills.
Try wrestling instead, and see if youccan get a telemedicine consult for tendon healing peptides.
Try one of those shoulder harnesses that forces correct lifting posture.
Depends on your goal.
>Try wrestling instead, and see if youccan get a telemedicine consult for tendon healing peptides.
Torn pec a couple years ago doing BJJ. Wrestling is a great sport and I’d encourage my kids to take it up, but as an adult it’s kind of an odd thing to get into.
Get your pec fixed first, do yoga in the meantime to improve flexibility. Also consider an assault bike.
Are lifting weight simply the best solution to everything?Like I can improve running,swimming,climbing,thinking,punching etc. with just a barbell?
No.
You have to train running if you want to run.
But there is some carryover(positive and negative).
What's the best/fastest way of gaining flexibility ? Gaining ability to kick higher ?
I guess the answer would be : depends on your body, but after how many weeks do you notice an improvement?
What are your hobbies?
I want to go back to playing rugby, but I have a ton of injuries and job I can’t afford to be concussed for. I want to do group fitness classes, but don’t want to spend 150/month. Very frustrating
Been lifting for a month but my posture is bad and I think that's affecting things. I was thinking of seeing a PT a few times (like 3-5 maybe) to check my form regardless, but do you think it's worth seeing a physio as well? I just don't know if posture is in the kind of ball park of PT/it's better to see someone who knows more about that stuff first
Unless you actually are in pain or strained by your posture, there's no need to see a doc. Bad posture is easily corrected by repeated exposure to exercise.
there's a reason lifting is "resistance training" and not "cardio". Being able to max out your VO2 and that shit is a different process than lifting big rocks.
Lean out. Also everyone's insertions are different, you might not have them.
I've never heard of it slowing down, just limiting. Someone malnourished can permanently miss their genetic potential due to lack of nutrition. Within a certain range I'm sure it could be fixed, but I'm not a doc or scientist.
When someone says they can bench / squat / deadlift a weight (eg 150lbs), are they including the weight of the barbell?
eg if some says they bench 1 plate, does that mean they bench 90lbs or 130lbs (which includes the barbell)?
>When someone says they can bench / squat / deadlift a weight (eg 150lbs), are they including the weight of the barbell?
yes
>eg if some says they bench 1 plate, does that mean they bench 90lbs or 130lbs (which includes the barbell)?
130
130
What Ive heard
>lot of testosterone will make you grow faster
>so fast it will fuse your growth plates earlier
>you will stop growth before 15, maybe 13
>you will be shorter and have and bald around 30-40
>lower test guys will stop growth at 25
>they grow taller but at a slower pace
>they average guy has low test levels hence stop growing at 20
Bot post or wrong reply?
Muscle ups and uphill sprints.
Bring 2 quarts or 1 liter of water and an electrolyte tablet. Lick a spoon, lightly sprinkle salt on it, lick salt, wait a minute. If you feel better, stop. If the salt tastes unappealing, stop. Your sense of taste is if you are healthy a guide.
Pic related.
https://www.amazon.com/Medique-Medi-Lyte-Electrolyte-Replenisher-Cramping/dp/B0006GBED0/
I'm slowly reducing my required levothyroxine dosage by reducing inflammation.
0. Eat levothyroxine at the same time each day first thing in the morning, and don't eat anything for 3 hours, or calcium iron rich foods for 4 hours.
1. Eat potassium supplements. Be sure to get between 50% and 100% of the DRV each day. If you experience temporary symptoms of hyperthyroidism, dial it back a bit.
2. Slowly build up your energy reserves by doing LISS cardio. I started with 2 hours a week of incline treadmill walking, slowly maxxed out incline, and then slowly incremented duration and speed. Now I do 6 hours a week of incline treadmill, 2 hours a week of upper body cardio, and 1 hour of Sustained High Intensity Cardio each week along with muscle building.
3. Get adequate sleep, at the same time each day.
4. Eat collagen peptides to reduce skin & joint issues.
5. I started taking these supplements to reduce inflammation, from this store:
https://fire-in-a-bottle.myshopify.com/
SEA - Stearoylethanolamide
Pu-Erh Tea Extract - 60% Theabrownin.
Disodium Succinate.
Alpha Ketoglutarate.
My levothyroxine dosage was reduced from 100 micrograms to 75 over 3 years, and it my blood work results are still improving.
Is your routine strength or lean mass focused?
Probably 1 lb a week, or 1 and 1/6 lb. Most will be fat.
that's infact a good tip. One session in the sauna was first scented steam, then they give you salt with lemon oil to rub your body with and a second infusion. Licked the salt which indeed tastes like such with a hint of lemon. But the cold bath afterwards nearly ack'd me.
Looking into electrolyte supplements
Take with fiber, they give me shits.
Just do a front squat or belt squat.
>Muscle ups and uphill sprints.
man why on earth are only dumbasses here giving advice.
>yeah bro, he got those legs by flexing them really hard while doing muscleups
>what do you mean he is not natty? 30kg in five years is while being constantly lean is totally reasonable
muscleups are a partytrick. i wanted workout routines that are well established so that i can understand what they're doing since i only know powerlifting ones
A non-momentum muscle up is a pull up plus a triceps extension. It hits shoulders, mid back, lats, and triceps. The negative can hit chest and biceps if done slow, similar to a slow negative dip but with a different grip and leverage.
You can do those two motions together on a cable machine to see for youself.
If you add a straight leg then you also get core, abs, and legs. You could add a lever to that to hit back.
Advice: fix your ignorance.
stop talking nonsense plox
Meant to reply
>they average guy has low test levels hence stop growing at 20
lmao that's not how that works and the average male will not have medically-diagnosed low-t.
What's a good barbell program for a beginner to run who is on a caloric deficit and cycles everyday?
Lose weight, gain muscle, build strength. Look better naked ultimately.
I've been going to the gym every second day for three months now. I've been eating healthy and getting a moderate amount of exercise outside of the gym.
But I'm doing pretty shit, and I think it's my autism. Autistic men often struggle to put on muscle mass. Like Chris Chan with no muscle definition, except not fat.
I do 40kg 8x3 on a bench press, which is apparently really fricking shit because that's the starting weight for the average man. I'm not sure how accurate the stats on bench presses are, but it seems I'm way behind.
Are the stats for average bench press inflated? I think it might be like dick size, where everyone lies upwards.
what is your height and weight?
5'3" 135lbs
192cm and 85.7kg
Sounds like overtrauning tbqh. Take a week or two off and if that doesn't work be more lackadaisical about your volume until you feel better. Also add a cardio component if not present to have more energy reserves.
Stronglifts 5x5 works. Add shrugs for traps and neck gains.
How normal is hair on the shaft? How do you manage it? Do I just have to keep shaving it like a beard.
Yeah just go slow
political implications of picrel???
Is posture purely a mental thing where you discipline yourself to stand and sit in a certain way, or is there actual behavior in your spine that needs to be trained for you to stand straighter and taller?
What are some ways to consistently have good posture?
What are some exercises that help with thrusting speed and endurance in sex?
Been to the sauna yesterday. Made me realize again how unfit most people are, all this fat waddeling around. Is there any benefit in doing sauna to failure? Felt like strokemaxxing, especially after rep 3 with 15 min at 95° then cold bath until heart rate came down. Got totally dizzy and had to sit down for a while, felt like I'd pass out if I would had overdiden it. But then again everything was ok after resting and I continued albeit less intense.
Man I wish I could go to the sauna more often than just maybe once a month you feel so rejuvenated after 2 - 3 hours
Would it be better to not lift at all, or only lift half the year and be sedentary the other half? At worst it just sounds like a waste of time, but maybe it's worse.
Any lifting is better than no lifting. If you don't use your body it will decay so even just some simple push-ups will help to prolong your body. A lot of the back pains or shoulder pains that normalgays feel is literally just their muscles rotting away because they refuse to do anything.
The front of my right shoulder is starting to have a bit of a dull ache to it. Have I fricked myself somehow? What lift could be causing this? I get the feeling that it's incline bench, but the movement itself doesn't feel painful.
This is more of a general health question and I hate going to reddit. Has anyone else here dealt with after effects of contrast dye from imaging? How long did it take to get back to normal? Had a CT scan of my head with contrast dye this past Wednesday. The anxiety, nausea, and brain fog are fricking unbearable.
Girlfriend called my penis small during sex, again. And always refer to me as "my small man" "my tiny man" etc.. Getting on my nerves. I've brought it up before and its gotten better but it still happens.
Should I just start calling her things? So fricking mad. I'm average btw.. 6'3 BP.
call her vegana huge, an absolute loose meat canyon. No grip whatsoever. Say you can't feel her walls, it's like walking into an endless hall of unsatification.
Does she get wet everytime? Can you poke her cervix until it hurts her? Then nothing's wrong with you my dude.
Thanks guys I brought it up and she just said that "She didn't mean it like that and just said it without thinking". I obviously got mad.. yeaa. Idk, been togheter 4 years. Never any issues during sex. (She gets wet etc) and we have a kid togheter. Tricky situation.
If she called your penis small during sex she knew exactly what she was doing. Women always know exactly what they're doing, they only feign partial stupidity to avoid accountability.
can you pound her cervix hard? Raise her legs and pin her down, then ask her how small that dick is
Drop her. If she doesnt respect your wishes after talking to her, why do you expect her to do so in the future?
No you shouldn't call her names, this isn't kindergarten, you should start looking for someone who isn't going to demean you
How do I get out of being skinny fat? If you took out my fat belly, I'd probably be underweight according to BMI.
>24M, 25 soon
>108kg, 188cm
>used to do obstacle runs and MTB but moved to less healthy environment and got fat during lockdown
>People always tell me how i "look like i would get shredded instantly" if i started lifting
>obviously won't, and too scared to bad posture for lifting by myself anyway so would stick to machines
> No gym buddies, so i feel awkward/will forget to go
I am stable at my weight and do do some daily cardio(cycling to/from work for about 40mins a day), but just have a hard time motivating myself and forming the habit.
How do you guys deal with motivation issues?
Generally i do simple bodyweight/dumbbell exercises at home whenever the thought crosses and i try to go for-fun cardio-ing but my knees don't like my current weight too much for running so it's just more cycling generally.
I keep seeing visible progress after I've had a few rest days.
Am I schizo, memory placebo, or is it a thing?
Last 4 days have been woeful for me. Missed a workout, have eaten like absolute shit, visited /gif/ twice, and drunk way too much beer. I'm irritable, feel bloated and sluggish, and really have no idea how I live years of my life this way. The only thing missing from my previous days of darkness was the weed smoking.
This was not a question, but thank you for reading my blog anyway.
what are the best known routines for looks?
CUTTING AND BULKING QUESTION:
How long do healthy cutting and bulking cycles go? After cutting, do I need to do maintenance for a bit to train my body to eat a normal amount of calories? Or can I go straight into bulking once I’ve achieved my target bodyfat/weight?
bulking is building. unless you start seriously fat, you want to be slow bulking most of the time. bulk slow, cut fast
So far my cut has had me lose about 1-2 lbs (0.5-1 kg) per week, how much weight should I expect to gain when bulking with a 500 kcal surplus?
1lb, annualized it's honestly a little aggressive imo
ok thx for answer, you gotta bring lots of water to drink that's true. I guess aslong I feel good afterwards then there wasn't any damageto my brain or something. Seriously I had to be careful not to stumble and trip over, had tunnel eye vision for some minutes. I think that's how a stroke feels minus expiriencing weird taste or smell.
how to naturally cure hypothyroidism?
Okay so I've been bulking for 2.5 months now, my lowest weekly weight went from 58 to 61 kilos (lmao skelly) and I could swear I look slightly better in the mirror, but my measurements havent changed at all, except for +1 cm on my waist. I did expect to put on some fat but that's not a lot at all, and my muscle size apparently hasn't changed, so what's going on here?
What the frick are you doing? You don't see meaningful progress that quickly. Why are you measuring progress like that? Why are you fricking around if you want progress? Why are you ""bulking"" that slowly?
Sit down and actually spend a few hours researching before you waste another 2.5 months.
>a kilo a month is too slow now
I'm bulking clean so I'm not stuffing my face with pizza daily. How else am I supposed to measure progress?
>Is your routine strength or lean mass focused?
Mass focused, 8-12 rep counts and short breaks, but of course I'm still making strength gains.
Don't act wienery while you're a clueless 60kg dyel moron. You are eating too little and need to be eating at a 500kcal surplus. Do research before you waste more time.
>progress
Your lifts??
>8-12 reps
Lmao
>mass focused
>gains 1kg a month at 60kg bw
Maybe you'll look like an average person in about two years time. Good luck!
Every source online suggests higher rep counts for mass building, I think I'll listen to them over some dumb inbred c**t on IST.
If you had actually read some sources, then you wouldn't be here asking why your little 60kg twiggy ass hasn't made any progress after 3 months. good luck on your journey, anon! Can you show these 72kg mass monsters that inspire you?
That's alright, increase your volume and make sure your taking your sets close to or to failure
Always going close to failure already and I've been thinking my volume might be too high actually, I train 5 times a week. Could it be a case of not getting enough rest?
If you believe your training to failure, and getting sufficient volume, and eating to gain, then don't sweat it in the short term. Track your lifts, make sure they're drifting upward the rest is time. In 6 months check back in. If your not looking better by then you've got a problem and it'll be volume or intensity related
If i have a picrel, 30kg, would it do more good or harm to wear it while squatting trying to distribute the weight a bit more evenly and take some off my back and core? I guess it doesn't matter to my legs if the weight is on the bar or not?
how to overcome the intense desire to NOT train? I have a home gym, I literally just need to go down a floor. But I don't want to
What foods have the most fiber per calorie?
The left side of my hip has been aching since last night, and I have no idea why. I didn't do anything strenuous yesterday, so what gives? I tried sleeping with one of those IcyHot patches, and it feels somewhat better today. What should I do?
Would it be better to focus on barbell or dumbbell for arm and upper body? Dumbbell usually feels more difficult, so I guess that's more stabilizing muscles and uneven arm strength. It's just frustrating when I know I can do more on a bar
Do what feels best, more stimulative, or do both. I like dumbbells for chest because my rom isn't limited by the bar and my wrists are free to twist a bit. But prefer barbells for curling. Just hits better for me
The curling makes sense. Dumbbells never felt like good form no matter what I tried unless it was one side at a time
Do you weight meat before or after cooking? I noticed it loses a bunch of grams after but the macros on the box surely refer to it raw.
Unless stated otherwise it's raw.
how do I minimize sound and vibration from deadlifting inside my flat?
do I need to spend alot on shock absorption matts?
Junker memory foam mattress on old tire rubber
Is poop poisoning a thing? Like if you don't poop for a day can the bacterial toxins give you a headache?
Is it better to rest your legs completely the day after cardio or should I go for a walk or something for a more active recovery?
Also what is the easiest high calorie food to eat?
Walking is always fine. Whole milk.
>Whole milk.
Took acne medication in my early 20s and they left me lactose intolerant unfortunately.
Doing the omad carnivore diet. Steadily losing weight but slowly.
How can I speed up the weight loss?
Should I add more protein? More fats? I tried eating every two days but I feel a little less energetic the second day.
Ps: I'm an argie and for the first time in a looooong time the country feels optimistic about a new politician. Completely unrelated, but it is very weird to see.
>How can I speed up the weight loss?
Dont. If it's working, let it keep working. Think about how long it took for you to put the weight on. It would be unhealthy to lose it all in a few weeks or whatever.
summer starts in less than two weeks here dude. At my current speed i will become lean on fall.
Gonna try carnivore Omads of less than 1200 cal. If those doesnt work extended fasts it is.
that snake juice guy who keeps screaming that im a fatty says that dry fasting is fast as frick and safe if you are healthy and fat.
Im this close to listen to him.
Snake juice, water fasting, and all these other fad gimmick shit diet "hacks" all end the same way; slowly fading away because maybe 2 guys had incredible success (conveniently omitting timeline, side effects, or factors outside of the actual diet), and everyone else failed or hated their life while doing it.
>summer starts in less than two weeks here dude.
Well that sucks for you, but you've only got yourself to blame. You aren't gonna lose 20 lbs of fat in a month even if you're hyper obese; the human body just isn't capable of burning weight that fast. Even if you were to completely max out your weight loss via some sort of medically-supervised fast, at a 2500 cal TDEE you'd max out at 5 lbs a week, and that's alrealdy being extremely generous.
Most people are going to lose at less than 1.5lb/week, and there's nothing that can change that.
BUT I WANT MY SIX PACK THIS SUMMER
Guess you shoulda thought about that earlier then, huh?
Extended fast it is.
Do I really need a restday?
Couldn't I just do like abs+forearms+calfs of my off days? I'm doing sessions a week on a PPL split. If I were to exercise these muscles instead, since they're not very taxxing I'd be fine right? Or should I just stick with yoga on my off days?
Haven't worked out for 2 months on account of an injury. Am I basically starting over?
who knows. test your weights and do your program. no it will not take as long. once build muscle regrow way faster
Anyone experienced painful erections that wake them up at night? At a loss
Thoughts on PSMF (Protein Sparing Modified Fasting). My fat ass needs to lose weight and I want to keep my gains.
Trying to help a friend out with programming. Their goal is to get a bigger chest, ass and more toned arms. This is what I drew up and everything would be 8-12 rep range to keep things simple as possible. Anything that's missing or being overdone?
Day1
Bulgarian split squat
Dumbbell bench press
RDL
Leg extensions
Cable pushdowns
Lateral raises(cable or dumbbell)
Day2
Barbell hip thrust
Lat pulldown or chin ups
Cable fly or pec deck
Hamstring curls
Farmers carry
Facepulls(cable)
Day3
Leg press
Incline dumbbell bench press
Dumbbell row or seated cable row
Farmers carry
Overhead tricep extensions or skull crushers
Last exercise day 3 should be bicep curls btw
How much weight for it to be considered a ruck?
do i like 20yo femboy pp?
>faps a lot
>nothing hurts
>starts lifting
>faps a lot
>shoulders and back hurts
Why? It didnt hurt before?
Had to buy a knee compression sleeve today because my knee is killing me.
I am not small, I'm 6'1/175 lbs. My legs are decent size since I can squat 315 for reps.
The "One size fits all" knee brace with adjustible velcro is way too big for my leg.
Are people really this fricking fat?
>175 @ 6'1"
>legs decent size
while the brace shouldn't be that big, no, you have chicken legs and prolly squat shit. frick off with your imaginary 3pl8s
>t. Seething, coping 27% body fat manlet
Dude we're the same height. I'm just the non-victim version of you.
I'm at 217-220. That's only overweight on the israelite scale. Are you a israelite?
Are shrugs enough to workout your neck or do you need to do more neck workouts
Shrugs work the traps. Neck exercises are a meme.
depends on what "good body" means in your eyes.
This is what I looked like before I had shoulder surgery and gained a ton of weight. I was 180 in this picture. I’m currently stronger on all lifts except chest and shoulder.
If I can just look like this again, I’d be happy.
sounds like you just want to lean out.
how many hugs per day do you actually need for survival? google says 4 but i know i never get hugs and im still alive.
Do I need to bulk and cut to get a good body? I’d rather just eat maintenance, eat a lot of protein and do it that way. I’m currently 205 and pretty strong by fit standards.
Do dips and Lu raises share any muscles in common. I want to know if I can superset them. What about just lateral raises?
I'm a noob, only been working out for like 3ish months. I'm seeing good visual improvements, I notice I am building a lot of muscle size. I feel like I'm not really getting much strength gains, I don't really keep track of the weight progress of most of my exercises, but bench for example I've been stuck on 135 for a while now, can only do like 7-8 reps. How do I train for strength?
Low rep ranges and longer rest times, while 5-30 reps are comparable, close to 5 reps is where you get most strength gains.
Any opinions on laser hair loss treatment for male battern baldness? Is it a scam?
I feel like I'm just working out to impress a girl.
You lift to become strong enough to beat other men up, and beating up other men will give you the confidence to hit on girls
I don't really wanna do that. I started lifting because I'm really scared of back pain and dying of heart attack. A YouTuber I've watched since I was a kid has gotten to the point where his back pain prevented him from just sitting in a seat and he's only like 40. I had that fear for about a year but then I started crushing on this girl and she's explicitly into buff dudes so I was sort of motivated by two things. I just feel like the first reason is a much more stronger motivation and the second is just me being horny and lonely. I'm trying to shed that mentality that I want to impress girls or even intimidate dudes.
>I'm trying to shed that mentality that I want to impress girls or even intimidate dudes.
Why? You are a man. Those are normal man things
Doesn't seem like it focuses on the individual and it's based my worth on how others perceive me.
How do I actually grow my dl and squat?
I hit 3pl8 2rm and I can’t seem to break that.
Aside from sleeping 8hrs, hydrating and hitting my macros, which I’m doing most of the days.
Just wanted to say I bench 2pl8 for reps and I've always found pushups to be a joke but yesterday I did decline pushups on pushup handles with a 3-4 second eccentric and a pause and maximum stretch at the bottom and I could feel DOMs the very same day and today I feel them in every inch of my pecs. Obviously, that doesn't mean I will grow massive pecs from them but I'm really curious to see if adding those at the end of my chest workout for example will yield good results, because I never get a good stretch from bench press. I have kyphosis, so shoulders always take over but when I'm in a pushup position gravity forces my spine to align in a way where this does not happen.
has anyone here read Tom Platz's Pro-Style Bodybuilding?
I've heard its basically the bible of bodybuilding, but I don't want to buy if it its no good.
Curious if it's worth dropping the $$ on.
been consistent for 1.5 year now,
At 0.5/2/2/2.2
Why? I'm training everything the same. I get scared to go up in weight for the last 2 because my form breaks down quick
It could be a lot of reasons, maybe your form is just bad, maybe you don't have enough intensity, maybe you're overtraining, maybe it's shit recovery or maybe you're just a scaredy cat.
In the last month I’ve really changed up my life to revolve more around training submission wrestling. I mean Ive already trained for years but now I train almost everyday, either traditional or submission wrestling, and in addition I lift. I love training like this and dedicating myself to the grind, training hard makes me feel alive in my body and mind. The bad thing is that I’ve fallen into the trap of ”hard work hard play”. As outlets I use porn, video games and fast food. Some part of me tries to convince me that I deserve it even though I know I would be better off without them. How do I find healthier outlets and stop overreaching with going hard in my vices?
>I have too much test how do I act like a low test onions boy?
When should I stop bulking?
I started lifting almost 2 years ago, when I started I was 92Kgs (I'm 5'10), completely untrained, I was in the worst shape of my life. I started lifting, eventually I figured out how many calories I needed and BAM I lost 20Kgs in 6-8 months.
Now, I could have kept that up but my lifts were stalling HARD, so I started bulking this September. It worked and all my lifts went up like crazy but I'm obviously very scared of getting ultra fat again so I know I'm gonna have to start cutting/eating at maintenance soon. For the record, I'm currently 77 Kgs, so I gained around 5Kgs in 4 months; I can still see my abs but my love handles are starting to get big.
Right now I think I should keep bulking as long as I can see my abs under the right light, does it make sense? Am I being extremely moronic?
What's the best way to rest biceps between sets? Just let them your arms hang straight?
I've had upper respiratory infections 3 times this year. This means up to 1 week out of the gym and then 1 week getting back to where I was before the infection. Is there any way to stop this being a gains goblin?
>inb4 just don't get sick bro. I already take zinc and vitamin D every day as well as get at least 1 hour of sun
>upper respiratory tract
Is a nothingburger, but could be a sign overtraining/underrecovery.
I would try supplementing zinc & magnesium before bed. Zinc is meant to be good for immune system, and mg helps you sleep. Make sure you're not deficient in D3 as well (stack D3 with K2). Conventional wisdom also says to take vit C for immune system but I think that is discredited now.
Maybe try spirulina.
Is there any point in doing a workout if I'm still recovering from a shitty cold? I have a mild cough atm but I can do a home workout maybe?
I've recently felt the motivation to work out more (I sport once a week but basically never travel by car, so I'm in the upper ranges of skinnyfat). I get this motivation every once in a while, but I can never maintain it for more than a couple of months before I start making excuses for why I can stop exercising so regularly (the longest I've held out is about 5 months).
Do you guys know of a good way to maintain motivation/discipline for exercise? The best current Idea I have is to hang a note or something somewhere visible so I can keep a visual track of my progress.
Why yes, I am the laziest piece of shit I've ever known and I've been able to go to the gym regularly for roughly two years.
1) Make sure your program is fun, you can have the best routine ever but if you dread every second of it then YNGMI
2) Pick a time and stick to it, personally I like to go very early in the morning, so I can truly enjoy my time off and I go to work with a sick pump
3) Have your gym clothes ready from the day before, this is self explanatory
4) Push yourself, know your limits of course but please make the most out of your time at the gym, the way I see it you want to earn your free time and this is a way to "pay" for it
5) Get addicted to the gains, find what gets you addicted. Whether it's strength, hypertrophy, reps, cardio time, you want to get to the point where you're genuinely happy when you improve in something
6) Don't feel pity for yourself if you skip a couple of days here and there. Shit happens, get over yourself, you've lost nothing, go back to the gym whenever you can. This was the hardest lesson for me to learn, some homies like wallowing in self hatred.
Does cardio help reduce body fat beyond burning calories? Is there a difference between doing cardio vs just eating less?
>Is there a difference between doing cardio vs just eating less?
Possibly fat loss vs muscle loss
Whats considered garbage volume?
Say 6 sets of OHP with 4-8 reps
If i can recover from "too much volume" i should continue doing my routine riight?
4-8 reps is the wrong rep range. You want to be aiming either for 4-5 or 6-8. 6 sets sounds exhausting, I wouldn't do it just because there are other lifts I want to hit that day.
no
Your body actually is in a state of recovery when sick and recouping from sickness, I wouldn't go to the gym until you're back at 100% for at least a day
for biceps it'd actually be to rest them on something, even if it's just resting your arms on your lap.
General advice is "Cut until you're happy with the mirror, bulk until you aren't"
>4-8 reps is the wrong rep range.
What i meant was
oh, pyramid setting. Personally I still feel like that's too much OHP but w/e
If i can recover from it it's fine right?
ehhh, I think there are better ways to load volume, like more exercises in total instead of a bunch of sets on a difficult lift.
Saunas and classy locker rooms are the biggest improvements in a club vs a normal gym. I recently was at a resort with my gf's family and it's insane how nice all the amenities are, even if the gym itself was kinda small and subpar.
Also someone to make your meals for you, whether it be a premade meal service or otherwise.
improved circulation is 100% a contributing factor to healthy erections.
one exercise isn't going to fully transform any part of your body. Deadlifts, shrugs, raises, farmers walks, and any kind of hanging/grip-focused exercise will contribute to big forearms.
Even if you do, the actual change in calories burned is likely less than 100 per day and not enough to cause any major issues.
What are some rich/upper class fitness and health habits?
I went to a country club this weekend and it was a blast. They had...
>Golf course
>Tennis
>Swimming pool
>Gym
>Sauna, locker rooms, showers, etc
Got me thinking about ways that busy/rich professionals stay fit and in good health outside of just weightlifting stuff. Didn't see a single overweight person except the older seniors who are mostly immobile.
None of that is healthy
>be me
>5'6'' manlet
>230lbs
>35yo
>can't get full erections anymore
>start dieting
>lose 66lbs
>50% of times I can get full erections
>after 6 months shit is still the same
>start lifting
>I'm 2 months in to it, now
>involuntary full erections everyday now
>I can fap 10 times a day, just like I did when I was 20yo
Is this a just coincidence or lifting really does make boners great again?
>is around muscular half naked men all day
>starts getting massive erections
Anon, I…
I'm a middle-aged man and I've been lifting for 6 months, now. I'm reliving all the teenager hellish experience of being a horny 24/7 coomer, again.
I know it sounds good, but I'd already accepted that I could focus on things other than sex as part of "getting old". This is mildly annoying.
How to get juicy forearms? DL don't do it for me.
Do you noticeably expend more calories in the winter? I feel myself getting hungry like 2-3 hours earlier than normal.
Anons, yesterday I was teasing a girl and she poked me in my tummy. What did she mean by this? I have this incredible urge to lose 5kgs. What did she do and what does it mean?
How important is total load vs weight x reps? What I mean is for illustration purposes suppose I mean to do between 6 and 10 reps for a given exercise. If I do 100lbs x 10 for a given exercise and next week I do 105lbs x 9, this is less total volume but progress, right? How much does the actual difference in reps matter as long as you are sticking to a range?
>this is less total volume but progress, right?
yes
>How much does the actual difference in reps matter as long as you are sticking to a range
it doesn't really matter much as long as your range is sensible. there some cases like lat raises if your arms are long, so you might loose so many reps that going up in weight would make you too much volume, but you solve that by doing higher reps in general. for example, on db lat raises i usually loose 6 reps every time i go up by 5lbs. so my rep range needs to be 6 reps wide at least. if i would do 2 to 8 reps, yes going up in weight wouldnt be worth it bc doubles for lat raises are silly. 8 to 14 works quite well for me, on the other hand
Is $239.88 for a yearly membership to 24 Hour Fitness their normal price or some sort of x-mas sale? I need to switch gyms in January but don't want to miss a sale either.
if i cummy cum in a femboy's tight booty will it make me happy?
>post nut clarity
no
How do I power through DOMS? Should I?
DOMS is only temporary and just your body complaining that it's not used to the amount of stress you put it under. Unless it hurts to move you'll be fine to power through it.
sex is fun but rarely connected to long-term happiness.
>t. bisexual homosexual
You want a balance of both and it will depends on the exercise and muscles used. Always be trying to increase your weight lifted where you can, but only if you can get it to an acceptable rep range.
could be friendly joking, could be "I want to get more physical with you and am testing the waters". Physical contact depends a lot on the surrounding conversation.
Should I shave my hairy legs for aesthetics?
Are cold showers good or bad for gains?
What are some good calorie-dense foods? I'm sick of getting so many of my calories in junk food.
Peanuts are like 600kcal/100g. A mouthful is like 25g.
Good shout. I'll buy some tomorrow. Same for peanut butter. I grew up a Picky Eater™ so it's been tough going branching out into new flavours and textures.
Make sure to compare a few of the bags. Some peanut mixes are like half the calories. And milk is great as well of course if you're not drinking that yet. Bowl of peanuts washed away with milk is such easy calories and doesn't even require you to be hungry.
>And milk is great as well of course if you're not drinking that yet.
Poisons me these days I'm afraid. Lost a lot of milk calories when that happened and ended up eating junk food to compensate, which got me into the spot of bother I'm in now.
Have you tried quark? I've heard that some people who can't drink milk can eat that just fine. It's maybe not as dense as you'd like, but a bowl of it contains plenty of kcal and protein as well.
I think I've got a bit of a tame lactose intolerance where I can have dairy, but just nowhere near the amounts I used to have. Used to throw back at least two pints a day of God's nectar but like a half pint would send me shitting today. Might have a look into quark. Greek yoghurt too, now that I think about it.
pork rinds
fatty meat in general
if you cant eat dairy then go nuts with olive and sesame oil
I think I'm doing squats wrong cause my back is fricking hurting. What can I replace with while I take a break and figure out what's going on and maybe get a trainer or some shit
machine hack squats, your back keeps straight so it should avoid those sorts of issues. be a bit cautious at first how deep you can go under load, what your knees allow for. and really not something you would want to dive bomb
If I decided to do good mornings could I theoretically take the same weight, number of sets, and amount of reps that I do on RDL and just do exactly that since it's focusing on the same muscle in a similar movement or are those two exercises different enough that my weights would be noticeably different?