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Question to start the day:
What is a respectable working weight for Romanian Dead lifts? I don't imagine ever going for a 1 rep max on these, don't want to hurt my back, only make it stronger.

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  1. 2 months ago
    Anonymous

    cut or bulk. 175 6 feet. been training since may

    • 2 months ago
      Anonymous

      start by lifting wtf

      • 2 months ago
        Anonymous

        i have been, i can feel my muscles are bigger. im down from 215, just a little lost on what to do now

        • 2 months ago
          Anonymous

          The frick do you think I've been doing idiot

          had to come back a full day later to beg for a (You) or one of you gays is not that anon

      • 2 months ago
        Anonymous

        The frick do you think I've been doing idiot

    • 2 months ago
      Anonymous

      I'd say bulk. Grow your chest out as much as you can. If you cut now, your chest would hold back your peak look, lats too. bench press, pullups, and dips are your best friends, actually lateral raises too(not that your side delts are bad). especially when you get some muscle and can change to weighted pullups/dips.

      • 2 months ago
        Anonymous

        thank you fren 🙂 i will start bulk on newyears day and add dips

        • 2 months ago
          Anonymous

          DIP GANG! DIPS ARE FRICKING COOL!

  2. 2 months ago
    Anonymous

    I‘m having trouble releasing the pins on the incline leg press without going into some spastic contortion. Is my leg press machine just shit or am I doing something wrong? Also when I’m trying to rack it again I basically have to go in full extension. Is that normal?

  3. 2 months ago
    Anonymous

    I want to make my own supplement cream. Is there way to break down rice flower without damaging what's inside besides "mortar and pestle + elbow grease"?

  4. 2 months ago
    Anonymous

    Does it matter much, whether I do low bar squat, high bar squat or front squat? I can lift most weight with the low bar, but high bar and front squats stress my lower back much less and my overall form is better.

  5. 2 months ago
    Anonymous

    would there be a downside to eating 200-250g of organ meat every two days? beef/chicken liver, stomach, hearts, etc. are much cheaper than regular meat here and i dont mind the taste/texture

  6. 2 months ago
    Anonymous

    How shit is my diet?

    Breakfast: 3 hard boiled eggs and a milk coffee with 2 sugars
    Lunch: Pasta and chilli flavored tuna topped with cheese
    Dinner: Stew or porterhouse steak/mince with a side of vegetables.

    I am (183cm)6' tall and weigh 74kg(163lbs)

    • 2 months ago
      Anonymous

      Not bad. Just add some fruit in there. Fish Oil Pills too.

    • 2 months ago
      Anonymous

      what are your goals?

      • 2 months ago
        Anonymous

        Just to survive on the cheap.

        • 2 months ago
          Anonymous

          For cheap, you can't beat lentils. It's shit protein, but it's basically protein from a carb food.

    • 2 months ago
      Anonymous

      >Lunch: Pasta and chilli flavored tuna topped with cheese
      post recipe

  7. 2 months ago
    Anonymous

    Are there equivalent exercises to walking for body parts besides the legs (ie, gear-free, extremely low impact, and you should be able to do them all day)? If so, what are they?

  8. 2 months ago
    Anonymous

    I've gained 4 kilos in 2 months.
    Am I bulking too dirty or is this a good pace?

    • 2 months ago
      Anonymous

      its a slow pace are you even eating at a surplus of more than 100 cals?

      • 2 months ago
        Anonymous

        Not really tracking macros I just gorge on 3 large meals a day. I read the average bulk is 1-1.5 kg a month, so I'm worried I might be overdoing it.

        • 2 months ago
          Anonymous

          not at all, ive gained on avarge 1.2 kg a week last 3 months bulking and its not much fat at all

  9. 2 months ago
    Anonymous

    Should I do heavybag sessions exclusively on days I lift or does it not matter too much so long as I give my hands a day's rest inbetween hitting it?

  10. 2 months ago
    Anonymous

    my gym has oly bars with different thickness-es i feel like and i dont always have the option to get the one i want, does it make a difference if a bar is thicker or thinner for ohp/bench? deads there obviously is a difference and i can get the same bar for deads but for upper body compounds its not possible

    • 2 months ago
      Anonymous

      It will make a difference for limit tests, so if you're going for a rep max or a max in a competition, sure, it's different.
      If you're repping sets of 5-12 as normal, close to failure but not crashing into it, it shouldn't change much, but warm up extra carefully (more reps but with lower, non-challenging weights) so you get used to the bar.
      And if you aren't already, check how much each bar weights, THAT would make a difference for sure.

  11. 2 months ago
    Anonymous

    [...]

    here. It turns out that Adderall and Zoloft both mildly inhibit CYP3A4, which, by themselves, don't usually lead to issues. But, together, they can cause drugs that metabolize via that enzyme, such as Cialis, to have higher blood serum levels and stay in your system for longer. I stopped taking my Cialis and I'm already feeling much better. Thanks, drugs.com information for professionals section.

  12. 2 months ago
    Anonymous

    bros, it's already legday but I did a HIIT yesterday and now my legs are with delayed onset muscle soreness. should I train my legs or are they already in micro trauma? I'm afraid of catabolizing

    • 2 months ago
      Anonymous

      You need a more aggressive mindset about your squats.
      It's leg day, go and frick things up.
      If you need more recovery, eat more.

      • 2 months ago
        Anonymous

        I trained chest, bruh. But what you said makes sense, I'm going to work out my legs tomorrow

  13. 2 months ago
    Anonymous

    can i do farmer walks/carry with dumbells on the sides?

    • 2 months ago
      Anonymous

      yes.
      If your grip is a limiting factor then use straps

  14. 2 months ago
    Anonymous

    Will doing high weight low rep lat pulldowns help if I'm shit at pullups?

    • 2 months ago
      Anonymous

      probably

  15. 2 months ago
    Anonymous

    Is drinking milk throughout the day bad?

    • 2 months ago
      Anonymous

      if you have lactose problems yeh

  16. 2 months ago
    Anonymous

    My other leg has started to develop hyperextension at the knee. Thankfully it's not full on dog legging, but I have noticed a sting accompanying it when I step a little funny without paying attention. If I had to guess, the angle is at like 190 degrees tops.

    Besides wearing a knee brace, what should I do?

  17. 2 months ago
    Anonymous

    What do you think of my routine? I'm doing a Hepburn progression, going from 8 sets of 2 to 8 sets of 3 (adding one set of 3 for 8 workouts), then upping the weight. I also do a progression from 3x6 to 3x8 for the same lift. Currently my program is the following:
    >Push: bench (8x2/3 and 3x6/8), seated barbell press, incline bench
    >Pull: neutral grip pull-ups (8x2/3 and 3x6/8), barbell curls, barbell rows
    >Legs: squat (8x2/3 and 3x6/8), Romanian deadlift
    I'm planning to do it pplppl. Current lifts for the Hepburn progression are 90kg bench, 90kg squat, +20kg chins.

    • 2 months ago
      Anonymous

      How much do you weight, why no actual DL, why seated OHP?
      Good chins, but the weights on the barbell lifts are low - are you a twink?

      • 2 months ago
        Anonymous

        I'm working out in my home gym, which I recently made. I can't ohp due to the low ceiling, which is a shame because it was my strongest lift at 70kg for 2. No deadlifts because I'm on the top floor. Given this, would you change something? I feel like I'm covering most of my body, I also like the slow and steady progression.
        Not really a twink, I'm 186/87, it's just that my squat and DL are shit, I don't know why, I trained them as often as bench and my bench is as strong as my squat (105-110 max). Vid related, some rows from my home gym.

        • 2 months ago
          Anonymous
          • 2 months ago
            Anonymous

            Not the anon you're talking to but I'm miring hard bro.
            t. Fellow homegym masterrace

            • 2 months ago
              Anonymous

              thank you, brother

              Noice gym, would train/10.
              I have a similarly low ceiling, but somehow manage to do ohp and snatches, just not with the bigger 20kgs+ plates. It's annoying, but frick it I'mma press.
              Personally I would do a faster progression. If you can do the first set for 1 extra rep, you can do them all for 1 extra rep, given enough rest.
              And, personal again, I don't like PPL because by the time you are at the incline bench, you've given all your pushing to other exercises. But hey, for many people that's fine, I just don't like it and would rather mix things up and end up doing a fullbody routine.

              thanks as well, man, I got just olympic plates, they were very cheap, one size; I've never done ppl before but decided to give it a go. Rest time is 2 mins between sets, otherwise you're probably right. I'm not in a hurry for the progress, I just want it to happen.

        • 2 months ago
          Anonymous

          Noice gym, would train/10.
          I have a similarly low ceiling, but somehow manage to do ohp and snatches, just not with the bigger 20kgs+ plates. It's annoying, but frick it I'mma press.
          Personally I would do a faster progression. If you can do the first set for 1 extra rep, you can do them all for 1 extra rep, given enough rest.
          And, personal again, I don't like PPL because by the time you are at the incline bench, you've given all your pushing to other exercises. But hey, for many people that's fine, I just don't like it and would rather mix things up and end up doing a fullbody routine.

        • 2 months ago
          Anonymous

          Get a hex bar and do SLDL, no drops.

  18. 2 months ago
    Anonymous

    i asked a PT at my gym to check out my squat form (i squat high bar) and he said that after 5 reps or so i struggle to keep my back upright on my working sets (i noticed it too but wanted someone elses opinion), apart from ab exercises (he recommended daed bugs), is front squat a good temporary replacement to really focus on staying upright? he said everything else looks good though like proper bracing, depth etc

    • 2 months ago
      Anonymous

      Yeah, they'll fix you up in no time.
      Front squats are awesome, you should be doing them every once in a while anyway.

  19. 2 months ago
    Anonymous

    My brother is 15 years old and he's 150 pounds, I'm a lard 220gay. I want him to get bigger so I can wrestle him without holding back, what's the quickest way to do this? He's
    >playing basketball
    >eating a lot (cereal so I wanna see if we can put more meat in him)
    >weightlifts
    Anything else to help him become a good opponent for me?

    • 2 months ago
      Anonymous

      Cereal is shit, it's good pre-workout but that's it.
      Get him to eat his carbs from legumes. Lupins are top shelf, but lentils are so cheap there's no excuse for grains. Every single protein helps.
      If he weightlifts, is he on a weight category?

      • 2 months ago
        Anonymous

        Thank you for the nutrient advice.
        He's a skinny homosexual, 150 5'11 pounds. He's getting bigger but I want it to be faster

        • 2 months ago
          Anonymous

          He's 15, just make sure that
          >he eats. He should never be completely hungry for long
          >he eats protein. You could calculate his needs for optimal growth, but... just roast some meat, make it tasty, and see how quickly he wolves it down. When he slows down, it's enough for that meal. Autoregulation.
          >he's not lacking in micronutrient. minor thing, but as long as he eats a piece of fruit or some veggies, he's good to go.

  20. 2 months ago
    Anonymous

    What are DOMS, anons?

    • 2 months ago
      Anonymous

      A miserable pile of secrets

      • 2 months ago
        Anonymous

        No, that's a man. What are DOMS, though?

  21. 2 months ago
    Anonymous

    How to restore sperm count after discontinuing TRT?

  22. 2 months ago
    Anonymous

    So i just learned that apparently i have been doing my Deadlifts wrong, since i have been feeling them 99% in the back, and not in the hamstrings at all. I went up to 140kg, could it have fricked up my back or something?
    How to ensure i feel the deadlift in the legs?

    • 2 months ago
      Anonymous

      Do some RDLs. You'll feel them in the hams, and learn from it.

  23. 2 months ago
    Anonymous

    Hit a mind/muscle connection I never have before on Wednesday and went harder than I ever have at squats, felt fricking amazing bros. But now I'm absolutely toasted and there's no way I can do my deadlifts today. Should I just swap for RDLs or rest an extra day and hit'em hard tomorrow?

  24. 2 months ago
    Anonymous

    Redpill me on cross muscle group stretching

  25. 2 months ago
    Anonymous

    Anyone have experience with a deviated septum? Saw this on my MRI scan debating whether to get surgery or not

    • 2 months ago
      Anonymous

      punch your own nose

    • 2 months ago
      Anonymous

      homie 95% of the population has a deviated septum

    • 2 months ago
      Anonymous

      Honestly conchae (also called turbinates) dimensions and shape are just as important as your septum. They're what creates the internal surface area of your nose to warm the air. They've got a bone core, but that's paper thin. Most of their size is a thick spongy tissue shaped like a rolled up piece of paper. Pic rel has a deviated septum, so you can see the limited amount of space inside your nose.
      They get inflamed (often chronically) and that has a massive reduction on your nasal volume, and mucous gets trapped in there especially if your mucous is thick and sticky.
      There's not really a good amount of knowledge what causes it, because if you go to a doctor and say you're struggling to breathe through your nose the moron will just say "use your mouth then".
      The relationship between mucous viscosity and diet is also poorly understood, most of that knowledge comes from cystic fibrosis.
      Reducing milk products and sugars (including polyols, e.g. xylitol and sorbitol), and increasing vitamins A, D, E, & K, and iron and zinc reduces mucous viscosity, and in turn reduces the amount of mucous that may get impacted in your conchae, increasing your usable nasal volume. It'll take weeks and will have to be maintained, but you can accelerate it with a neti pot to flush out the impacted mucous.
      Deviated septums don't help, but that's only one side of the problem. You have to consider what that deviated septum is impinging into, and what can be done to increase that usable space.

      • 2 months ago
        Anonymous

        nta but why does milk stand in correlation with any of this? legitmately curious

        • 2 months ago
          Anonymous

          Milk and milk products makes you produce more mucous. It's negligible on its own, but noticeable if you have a deviated septum or a cold or any mucosal issue already.
          Loads of foodstuffs do this, milk products are just the most common that people don't consider, and the easiest to remove from the diet.

  26. 2 months ago
    Anonymous

    How should I proceed with this conversation? Her piercings are a massive turnoff but she looks like a psycho that would be incredible in bed.

    • 2 months ago
      Anonymous

      By going back in time and not saying that you fricking autist

      • 2 months ago
        Anonymous

        >And without your clothes

        • 2 months ago
          Anonymous

          homie you are actually autist

          • 2 months ago
            Anonymous

            it's the only way to have fun on tinder when you're not Chad

            • 2 months ago
              Anonymous

              godspeed anon, get those roasties

            • 2 months ago
              Anonymous

              If you're gonna frick with foids at least try to be witty

    • 2 months ago
      Anonymous

      >And without your clothes

    • 2 months ago
      Anonymous

      I don't think there's much of a conversation to continue with. You immediately scoffed an element of her appearance; don't expect her to open her legs for you.

      It's a man

  27. 2 months ago
    Anonymous

    any homegym anons had squeaky bench before? I assembled my "insports line bench" like half a year ago or less but honestly its pretty shit for nearly 100 bucks, the stability is flimsy that if you are doing skullcrushers or dumbell chest flys with feet on the bench it can very easily "lean" on one side, I did build it with the paper manual correctly. But for some months now it started squeaking with even lightest pressure, would overtigthened nuts do that? Or should i just rebuild it and spray some WD40/vasoline on the threads?

    • 2 months ago
      Anonymous

      Wd40 should do the trick. That does look like a shit bench thoughever.

  28. 2 months ago
    Anonymous

    my men, I want bigger legs but I don't wanna grow my butt, but every good leg exercise works the glutes. what do i do? no gay bullshit, please

    • 2 months ago
      Anonymous

      Hamstring curls and leg extensions don't touch the glutes.
      You'll snap your shit though if you progress without training glutes.

      • 2 months ago
        Anonymous

        my glutes are already developed, i have a 28 inch vertical

        • 2 months ago
          Anonymous

          I have a 28 inch horizontal
          ifykwim

  29. 2 months ago
    Anonymous

    I'm doing some calisthenics every other day.
    Currently at 15 pull-ups and ring dips at 75-80 kg bodyweight.
    Is it necessary to use added weights to progress further?

  30. 2 months ago
    Anonymous

    the cable machine I use for cable rows only goes up in 10kg increments. if I can do 3x12 at 80kg, is it a good or bad idea to try do 3 sets of 5-8 reps at 90kg in order to get stronger? or should I instead try find a way do move up in smaller progressions (eg 85kg)?

    • 2 months ago
      Anonymous

      >try do 3 sets of 5-8 reps at 90kg
      Sure, as long as you don't cheat.

      https://i.imgur.com/RIO2iUI.png

      Ok bros, how bad is my scoliosis? Brutal honesty is highly appreciated.
      Will it go unnoticed with greater weight/muscle or will it be worse? thanks!

      I probably wouldn't notice it if I didn't know what to look for.
      You can hide it with more bodyfat, but either way you need to do some exercises to strengthen the back.

  31. 2 months ago
    Anonymous

    Ok bros, how bad is my scoliosis? Brutal honesty is highly appreciated.
    Will it go unnoticed with greater weight/muscle or will it be worse? thanks!

  32. 2 months ago
    Anonymous

    are dumbbell LTEs fine? injured my abs for 2 months with an ez bar, so I have a bit of ptsd

  33. 2 months ago
    Anonymous

    How in tarnation do I reduce muscle soreness? I went full moron the first day, doing a program with prescribed RPM10-12 on my triceps and delts. Now it's the third day and I still can't bend my arm above 90°, and day 5 is also upper body day. I tried icing, which helps temporarily, tried to use the roll thing to hopefully help and stretches as much as I could during yday and today's training. So help a guy out here pls.

    • 2 months ago
      Anonymous

      >first day
      When I first did deads, I couldn't sleep for a few days too. The only things that helped were time and foam rolling/massages.
      It will pass.

  34. 2 months ago
    Anonymous

    is doing 2-3 reps till you hit 15 so in total 6-7 sets for barbell ohp smart to get stronger?

  35. 2 months ago
    Anonymous

    This is a stupid, noob question so it definitely doesn't warrant its own thread, but is there supposed to be a difference between how you eat on workout days vs. rest days? I've been trying to get a significant source of protein before and after my workouts and shape my meals on "on" days around that, but I'm not sure what to do on rest days with regards for meal times/macros/etc.

    • 2 months ago
      Anonymous

      It shouldn't matter that much, unless you're some kind of competing athlete that needs 'carb loading' for a race or something.
      Just keep in mind that you need energy(carbs) to exercise and that you grow muscle when you don't exercise, so it's better to have the constant upkeep of protein in your body.

    • 2 months ago
      Anonymous

      Not really, that's a more 'advanced' concept.
      But you should be mindful of workout nutrition, don't go to the gym on an empty tank, some carbs will give you energy and some protein will start the building process immediately.
      Either have some during your workout, or up to 20 minutes before. Keep it easy to digest, and count it towards your daily calories.

  36. 2 months ago
    Anonymous

    Why does this go to failure thing seem like a sort of paradox wherein if I properly go to failure my form goes to shit in trying to push past the failure, thus I risk injuring myself
    How can you possibly go to failure without your form going to shit
    Unless I am misunderstanding how to properly go to failure, because obviosuly when you're trying to push through the fail you will recruit all sorts of other muscles and put your body in all sorts of funky positions to hit that one last rep, or at least take it to failure
    Am I missing something, worried I might snap city my right shoulder one day trying to effectively fail on bench, am I just going too hard or...

  37. 2 months ago
    Anonymous

    >wrist popping and cracking
    >pain when turning right hand, palm up to right hand, palm down
    >pain is a tightness, usually on the right side of the wrist just below the bottom of the pinky
    Now it's spreading to my other wrist. The only thing that I'm thinking might cause it is when I sleep I notice my hands sometimes get stuck up the blankets and kinda of fold forward like pic related.

    Any anons that have had this and fixed it? I don't know if it's carpal tunnel or I tore some shit somehow.

    • 2 months ago
      Anonymous

      go to the doc. could be immune system attacking ur joints

  38. 2 months ago
    Anonymous

    I'm tired of slow progress how do I get roided up to my frickin gills.

  39. 2 months ago
    Anonymous

    I should always eat as less calories as possible right?I didnt ask this in /fat/ bcuz theres a schizo there

    • 2 months ago
      Anonymous

      It depends on wtf you want to do, and as little calories as possible it's probably MORE than you'd expect, since you should always eat at least a minimum of protein and fats.
      Even to gain muscle, you should eat big, but still as little as possible (it's just that the 'as little as possible' is now a mountain of food anyway, you'll need it), so that you gain as much muscle and as little fat as possible.
      The only reason to eat more than it's reasonable (but many things can make eating more very reasonable, required even) it's to gain fat, and there's really no point to that, unless you're a sumo wrestler or recovering from an eating disorder.

  40. 2 months ago
    Anonymous

    Hi anons, need a form check. I'm trying to do barbell rows. Starting from an elevated state since I have lower back pain and I don't really want to aggravate it further.

    • 2 months ago
      Anonymous

      Help anonis

    • 2 months ago
      Anonymous

      looks fine i mean, if you cant strighten you lower back more cause of the paint maybe do some other exercise.
      also whats the reason for the supinated grip?

      • 2 months ago
        Anonymous

        No particular reason for the grip, just happened to see this being used a lot in yt tutorial videos.

        What other exercise can I replace this with? This was supposed to be my replacement for deadlifts 🙁

        • 2 months ago
          Anonymous

          >What other exercise can I replace this with?
          Bodyweight rows(low bar or gymnastic rings)
          Dumbell rows(one handed, on a bench)
          Cable rows

          >This was supposed to be my replacement for deadlifts
          Uhh...
          For lower back and glutes you can do Romanian Deadlifts(aka Stiff/Straight Leg) and Hyperextensions.

        • 2 months ago
          Anonymous

          are you in a public gym? the vid looks like a home gym, but if you also goto a public, and they happen to have a t-bar row, give that a try for sure

  41. 2 months ago
    Anonymous

    odds and I train legs, evens and I only do cardio

    • 2 months ago
      Anonymous

      If I roll singles, your evens count as odds.
      GO SQUAT YOU MOTHERFRICKER.
      And I double dog dare you, if singles I'll squat with you.

      • 2 months ago
        Anonymous

        gym wasn't open today...

        • 2 months ago
          Anonymous

          WEAK.
          Come over here, I'm gonna homegym it.

        • 2 months ago
          Anonymous

          BTW, DONE.
          Squats and push presses.
          Now do your fricking part.

  42. 2 months ago
    Anonymous

    What's your preferred 3x / week split?

    Is full body the most efficient?

    • 2 months ago
      Anonymous

      Yeah, you gotta hit everything at least 2/week, so with just 3 days you'll have to mix and match, and it's easier to think about it as a full body.
      Are you a beginner? Intermediate? As an advanced lifter, 3/week would be pretty complex but doable (with cycles for different lifts)

    • 2 months ago
      Anonymous

      I was doing Push/Pull when I was wageslaving 2x2.
      Otherwise yeah, full body x3, run on the rest days.

      Full body is good for newbies and maintaining due to frequency of exercises.

  43. 2 months ago
    Anonymous

    Is there any difference between working out barefoot or using shoes?

  44. 2 months ago
    Anonymous

    Don’t feel like getting a temp ban for off topic posting if I made this a legit thread, but I swear I just don’t understand this cope from men.
    > inb4 “It’s hot because awooga”
    yes yes that’s fine and all you can have your opinion idgaf, but it’s not peak physical condition, it’s not the best indicator of fertility (or any), it’s not necessary to be overweight to bare children. That’s woman style cope.
    >muh Greek statues
    >muh fertile fat rolls
    >muh survivability
    >muh Natural weight gain post partum (you’re uhm actually supposed to be overweight/obese after pregnancy because like, your body changes ok?)
    >muh fat Body that 40 years ago would be widely seen as gross is actually peak sex appeal and if you disagree you like children or rail thin heroin addicts
    I expect this from fat b***hes 100%, but there’s no fricking way fat fetishism is this popular now. Are they just bitter husbands/boyfriends that their S.O. got fat and they need to cope about it? Desperate degens justifying how their very low standards are actually high? Or fat slobs who know if they admit their S.O. is a fatass then THEY are a fatass who should change? WHY ARE THERE SO MANY?

    • 2 months ago
      Anonymous

      Sorry, didn't read your post, your image activated my neurons.

    • 2 months ago
      Anonymous

      Same reason people stop studying and stagnate at their job, while calling anybody going actively after the struggle a fascist.
      The struggle is painful, and if you don't enjoy it you'll never get to the results.

    • 2 months ago
      Anonymous

      Women do need some fat, and it can be very attractive, but not as much as in your pic (which only looks good because she's young and she's wearing tight clothes).
      For example: https://www.youtube.com/watch?v=zFM98Iz3ySg
      Super skinny girls can be very attractive too, but it's not as healthy (especially during pregnancy) as having a moderate amount of fat like the girl in the video (who isn't just fat and is also fit, which makes a big difference as well).
      I guess people are taking this and shifting the thresholds (more like gradients) to include higher BMIs that come with the other downsides of being overweight.

  45. 2 months ago
    Anonymous

    I have a home gym with limited equipment - olympic barbell and a curl bar. I don't have a pull up bar. I have about 120kg of weights with telescopic weight stands for squats and OHP. Here is my current program - I do A D B D C D (repeat).
    My question is, am I doing too little? I try to limit my lifts to 30-40 minutes, with 3 minutes of rest in between.

    • 2 months ago
      Anonymous

      I need a (You) fitgers

    • 2 months ago
      Anonymous

      i might be retarted but this is hard to read for someone who did not make it

  46. 2 months ago
    Anonymous

    planning to do a month of carnivore diet, but i don't to want to stop eating vegetables/fruits, is it really that important to cut them out?

  47. 2 months ago
    hunlol0101

    Currently running PHUL

    both leg days absolutely kill my legs and frick up my runs(5k) the next day.

    is it fine if i just do power-hypo-power upper and one leg day?

  48. 2 months ago
    Anonymous

    Should I reduce the length of time for a workout if I have an injury? I used to do vinyasa yoga 40 minutes a day but sitting a lot at work and shitty driving posture has really irritated one of my knees. I’ll be seeing a doctor soon but should I switch my workout to something like two shorter workouts?
    >non-vinyasa yoga 20 minutes
    >knee/strength training 20 minutes

  49. 2 months ago
    Anonymous

    Is there any harm in switching from back squats to front squats and split squats? Goals are getting better at 10Ks and looking good

    • 2 months ago
      Anonymous

      >Goals are getting better at 10Ks and looking good
      Front squats and power cleans.
      The only reason for low bar back squats is to get as much weight on your back as possible, that's not your goal anymore.

  50. 2 months ago
    Anonymous

    is there any benefit in splitting movements into
    upper horizontal
    upper vertical
    lower vertical (squat)
    lover horizontal (hinge)

    • 2 months ago
      Anonymous

      Sorta kinda?
      For the lower body, there's no real movement that overloads both the knee and the hip at the same time, so you need an hinge and a squat, and horizontal pushing can actually hit the chest, but for the upper body pulls?
      vertical pulling hits everything well.

  51. 2 months ago
    Anonymous

    are weighted vests a meme or are they IST approved? I got some money for Christmas and I'm thinking about getting one but if it's a joke I don't want to waste the cash. Reviews are all over the place.

  52. 2 months ago
    Anonymous

    Beginner here, starting to do a PPL split.
    I do 5 exercises + cardio, and at 1 set to failure per exercise I finish my session completely exhausted (mostly systemic fatigue, the muscles are fine).
    Is it because I'm not used to it? Will I eventually be able to do the typical 3 sets per exercise (a total of 15 sets to failure a day + cardio)?

    • 2 months ago
      Anonymous

      >a total of 15 sets to failure a day
      You could do that NOW, but it would just take so fricking long it's not worth it.
      If you can get the weight up for the required number of reps, you can do it again. It just takes MORE REST TIME.
      If you go to failure, that's going to be A FRICKTON OF REST TIME.
      Try going to 1 rep shy of fail. People underestimate it, so you'll probably be 2 or 3 reps shy - gud enuff, you'll be able to do 3 sets without too many issues.
      Maybe 1 week out of every month, go full moron and go to failure, but expect the sets to take like 4x the time you're used to.

      • 2 months ago
        Anonymous

        How much rest time are we talking?

        • 2 months ago
          Anonymous

          If you go to failure? Sky's the limit, the stronger you are, the more psyched up, the closer to your 1 rep max you're lifting, the longer that time will be.
          If you're going a few reps shy of failure, you might be fine in 3 to 5 minutes, maybe a couple more, as before depending on how big the lift is.

          • 2 months ago
            Anonymous

            Does that also apply if I'm still very fatigued (with significant brain fog and general tiredness) several hours later?
            Even with 10m of rest between each set, I'm still ending up completely spent at the end of those 15 not-quite-to-failure sets.

            And what if instead of doing the 3 sets one after the other, I do 3 "cycles" of the 5 single-set exercises? This way I don't have to wait as long between sets (since I can order them to not focus on the same muscles on two consecutive exercises), and I only have to wait (more than usual I guess) between each of the 3 "cycles"?
            How would this affect gains?

            • 2 months ago
              Anonymous

              Yeah, after 10 minutes it should be mostly mental fatigue remaining. If you need more time, take it, slowly you'll adapt to it (or maybe you're deadlifting 500kgs and just fricking need that rest time).
              Supersets and cluster sets should work, and make your workout go faster, but still keep your fatigue under control, you don't want for it to hit you all at once during a big lift. As far as effectiveness, for strength and hypertrophy all that matters is volume over time, as long as you do your sets you're fine (technically higher frequencies might have a positive effect too, but afaik there's no decisive evidence out yet)

              • 2 months ago
                Anonymous

                Thank you very much.
                Another question:
                I tend to require a lot of rest time before being able to do a second set that's even close to the first in number of reps.
                If I have shorter rest periods and I reach failure much earlier in the set, am I still making the same gains as if I waited enough to be able to reach failure at the same rep number?

              • 2 months ago
                Anonymous

                >am I still making the same gains as if I waited enough to be able to reach failure at the same rep number?
                As far as hypertrophy, it should - the literature says it does, but I never tried it myself.
                For strength, NO FRICKING WAY, but if you're lifting with enough intensity (85%+, so full activation on every rep no questions asked) you can just rest more and finish the reps you're missing (equating volume rep by rep, not set by set), and you'll be statistically on the same boat.

              • 2 months ago
                Anonymous

                Got it.
                So I guess my best bet is to prolong the workouts a bit by taking more rest between each set and try to power through the systemic fatigue until I get used to it.

                Since my current workouts leave me very fatigued, I'd like to introduce a second rest day for doing essentially 3 times the work.
                I'd rather not do an asynchronous split, since I like my rest days to be on Sunday, but I also don't care as much about the legs, at least at this stage.
                Do you think doing something like PPLrPPr would be ok? Or would that additional leg day be worth the hassle of not having a consistent schedule?

              • 2 months ago
                Anonymous

                You need to decide how often you want to go to the gym, and what sort of progression you want.
                You said you're a beginner, you're better off doing Starting Strength or a similar beginner routine (do SS, don't underestimate power cleans, rows have a place but not at the cost of the only speed exercise you're doing), taking all the time you need for your sets. Your working capacity will grow, but you have to challenge it.
                It's annoying to take a lot of time to squat or bench what you see as a lightish weight, but it's for the best, it's a step towards manhandling a 100kg bar as a warm up.

              • 2 months ago
                Anonymous

                I don't go to the gym. I mostly I use a multi-exercise cable machine I have at home and a few other small things.
                Maybe in the future I'll go to a proper gym or get better equipment, but for now I'm happy with this setup (and all the time and money it saves me).
                It also allows me to get *some* things done during rest periods, which further reduces the time burden of working out.
                My main focus atm is upper-body hypertrophy, since it's what will have the most effect on my goal of not looking skinny and weak anymore. Once I look decent I'll start shifting my focus on strength, and SS is indeed what I have in mind, but for now PPL seems to be what fits my requirements the best.

                >it's a step towards manhandling a 100kg bar as a warm up.
                Not sure how well it translates, but on the seated bench press I can do 60kg (the maximum on this machine) for 25 reps. I can't really add weight, but I can progress with more reps, less rest time, etc. which is good enough for me for the time being.

              • 2 months ago
                Anonymous

                >Once I look decent I'll start shifting my focus on strength
                That would go faster the other way around, but you do you, as long as you're lifting, or at least cabling, that's good.

              • 2 months ago
                Anonymous

                >That would go faster the other way around
                You mean if strength was my initial primary goal, I'd reach a satisfactory strength level sooner than I'd get decently big with a focus on hypertrophy?
                Or you mean that by focusing on strength I'd look decent quicker?

                >but you do you, as long as you're lifting, or at least cabling, that's good.
                Good to hear. Thank you for answering my questions Anon.

              • 2 months ago
                Anonymous

                Your objective is to look decent and then focus on strength, right? Reaching both goals would be faster by going first for strength and then for looks, also because for strength you'll want to get a bit fat, and aesthetics are very dependent on getting lean.

              • 2 months ago
                Anonymous

                Ah I see.
                I'm not specifically aiming for "beauty" and bodybuilder aesthetics (although I'm not completely neglecting it). I just don't want to look skinny and weak, so getting some size would solve the bulk of the issue.
                I wouldn't mind getting a bit fat during a future bulk, so long as there's a nontrivial amount of muscle mass underneath it.

              • 2 months ago
                Anonymous

                >bodybuilder aesthetics
                I'm not talking about anything so extreme.
                To grow muscle as a beginner, you'll hover around 20% body fat, if you keep it under control. IDK if that's fat, thin, or just right compared to you right now, but it's how a body primed for natty muscle growth looks like, you can't do that while holding on your abs.
                Otoh, once you get to like 22% you're better off stepping back a bit, going back to 16 or 18%, and starting again.
                Don't be me, don't get fat for the sake of strength, even tho it's fun. It's much faster stay leaner (not that 20% is 'lean'), your body works more efficiently

              • 2 months ago
                Anonymous

                Eyballing it, I'd say I'm somewhere in the low to low-mid tens. I assume that's not super terrible but not optimal for muscle gain, so I'll try and get a bit more chubby. I currently don't have a lot of muscle mass, so 20% would make me look chubby and soft. I guess I'll increase my body fat proportionally to my muscle gains, so there's never too much fat covering my muscles, even at the expense of some sub-optimal gains in the first period.
                Thank you very much for the advice.

              • 2 months ago
                Anonymous

                >but not optimal for muscle gain, so I'll try and get a bit more chubby.
                That's actually good, you're more sensitive and will gain an higher percentage of muscle to fat if you're leaner. Eat like 3.3g of protein per kg of weight to maximize the effect.. Point is, you will also gain some fat, and the limit where it's not really worth it to keep going is around 20-22% bf

              • 2 months ago
                Anonymous

                Got it, thank you.

  53. 2 months ago
    Anonymous

    Is 23lbs in a month and a half slow? I went from 285 to my current weight of 262.2 lbs, having started on the 1st week of November.
    Also, I learned that I can eat spinach despite having gout, but does anyone know if mushrooms trigger gout? I've been told by my doctor that it did, but looking online has said otherwise, and I don't know which one to believe

  54. 2 months ago
    Anonymous

    I haven't worked out or counted calories since the 22nd, how much muscle have I likely lost? I haven't severely cut calories but I'm sure I've been at a deficit.

    • 2 months ago
      Anonymous

      >not counted calories over christmas
      I'd be very surprised if you've actually been at a deficit. Also, not enough time to worry about lost muscles, you've just had like a single rest week. Perfect time to try a max.

      • 2 months ago
        Anonymous

        TY but I've been basically eating OMAD including xmas day

    • 2 months ago
      Anonymous

      >how much muscle have I likely lost?
      a negligible amount, and even then it doesn't matter much because your body "remembers" lost muscle and can regenerate it insanely fast
      I had malaria a few years back and lost 1/5 of my body weight. 6 months later I'd packed it back on. I went from 12% bf to 3% and back up to 12% in a very short amount of time.
      I wish sensory organs worked the same way. That fricking skeeter killed my ears and eyesight. I may have hearing aids at 31, but the body knows where muscle should go once you've already had it. Two weeks of not tracking macros or lifting isn't going to do any harm.

  55. 2 months ago
    Anonymous

    Can someone recommend some exercises for fricked up knees? No clue how they're fricked up, doctors won't take it seriously.

    • 2 months ago
      Anonymous

      What's fricked up about them?

      • 2 months ago
        Anonymous

        A few times a day I get a light pain in my knees. Usually from walking or doing some light activity. Definitely notice it more when climbing stairs. Very generic I know, but that's the best I can describe it.
        Here's more info if it helps. It started 3 years ago when my legs gave out while running. Couldn't walk right for 2-3 weeks. Specifically it hurt to put my leg behind me and bend my knee. Like trying to touch my foot to my butt. Hasn't been the same since. I use a walking treadmill 3 hours a day while working. Stopped 3 weeks ago due to light pain but it hasn't gone away.

        • 2 months ago
          Anonymous

          You probably want to speak to a physio. All that comes to mind is that the hamstrings do both knee bending and moving the legs behind you. Where exactly do you feel the pain?

          • 2 months ago
            Anonymous

            Sometimes I feel pain in the front of the knee, but its mostly on the inner side of my knee now that I think about it. I'll set up another appointment with my doc to see they can refer me. I appreciate your insights.

  56. 2 months ago
    Anonymous

    Are flat shoes superior for lifting?
    I've seen plenty of guys at my gym lift in chucks, vans etc and some of them downright said that their shoes are comfy to lift in. What it IST's official stance on this?
    Also can I wear gymshark while being DYEL?

  57. 2 months ago
    Anonymous

    https://www.muscleandstrength.com/workouts/phul-workout

    So I've moved on from starting strength to this workout and have seen great gains.
    The problem is that I'm stalling hard on the big 4 because of my arms.
    I've already added a few forearm exercises to this workout.
    What do you think about the arm exercises? Should I switch to something better?

  58. 2 months ago
    Anonymous

    I like women's weight loss photos because seeing them awkwardly standing around in their underwear while feeling self conscious makes me horny

    I feel like I'm buying a slave girl and sizing her up for impregnation

  59. 2 months ago
    Anonymous

    I hate resting when I have a slight cough and tiredness but I know it's best for me
    shit sucks

  60. 2 months ago
    Anonymous

    I've been lifting for 5 years now. However, I've only lifted for either strength or hypertrophy, but never for "endurance" (high reps with low weight). I'm experimenting and doing this high rep phase. Can I still make hypertrophy gains lifting like this?

    • 2 months ago
      Anonymous

      Volume and time under tension is really the thing that matters.
      I tried high reps and low weights and kept it up for about two weeks because it was so fricking boring.

  61. 2 months ago
    Anonymous

    for losing weight, is it better to go low weight and more reps, or the opposite?

  62. 2 months ago
    Anonymous

    Homegym bros, how do you do cardio at home?

    • 2 months ago
      Anonymous

      I run outside.
      Also have a jumping rope and a punching bag, but haven't used then for a while.

      • 2 months ago
        Anonymous

        What are the benefits of jump rope?

        • 2 months ago
          Anonymous

          Cardio. Big calves.
          Footwork 'conditioning' in case you want to do some striking martial arts.
          Also burns more energy than running.

          read the question again homosexual

          Just because someone has homegym, doesn't mean that it's the only place they can do stuff, moron.
          Nobody asked or wants to talk to you, so shut the frick up.

      • 2 months ago
        Anonymous

        read the question again homosexual

  63. 2 months ago
    Anonymous

    As someone who’s never sexed, how long does sex last, on average?

    • 2 months ago
      Anonymous

      Depends, I typically have sex multiple times per session. First try lasts about 2 minutes - I'm excited and my dick is sensitive. Second try can 20 minutes or so, I don't cum often the second time. Third try is after I chill for a bit and get a third erection, then I can come after 10-15 minutes.
      Technically there is no defined normal, only bad lower and upper end range - you're either too quick so it's causing problems, or you never cum, which causes problems

    • 2 months ago
      Anonymous

      It's gonna vary pretty wildly from person to person. I have the opposite problem of most; I last way too long. I can't fricking cum unless I jerk myself off. I can usually go for 1 or 2 hours before I just get numb and nothing feels good anymore.

      thanks for cutting my foreskin off mom and dad I'm glad sex doesn't feel great.

  64. 2 months ago
    Anonymous

    Tried asking in PLG but no dice.

    Currently on a cut as I've grown to 330lbs and need to get down to at least 260lbs. My lifts are currently 2/3/4/5 for 3 reps (5 for bench). I know calorie counting and cardio will be more important for cutting, but where can I find a new powerlifting routine so that I can try to maintain as much of my strength as possible as I cut please?

    I've a got a home gym with a rack, about 300kg in plates and a platform for bent-over rows; so a barbell focused routine would be great.

    • 2 months ago
      Anonymous

      >330 lbs
      homie you should've been cutting at 260. As far as routing goes just lower your overall volume by 1 or 2 sets per exercise. You're gonna lose strength no matter what but this will minimize it.

      • 2 months ago
        Anonymous

        I'm 6'6, and I don't have a current routine. Just been mucking around doing what I enjoy

        • 2 months ago
          Anonymous

          330 lbs at any human height is very obese anon.

  65. 2 months ago
    Anonymous

    There used to be a fit/lit URL that had a bunch of e-books here. I lost the link, does anyone have it?

  66. 2 months ago
    Anonymous

    [...]

    so i should be doing the heavy weight and low reps?

  67. 2 months ago
    Anonymous

    Thinking of switching from ppl to bro split. How do I cope with only squatting once a week

    • 2 months ago
      Anonymous

      You don't.
      Make your own split, with squats 2/week, deads 1/week, upper body pushes and pulls every day

  68. 2 months ago
    Anonymous

    Is a Scott Hall physique attainable natty at 6'0? m-maybe Clint Walker instead?

  69. 2 months ago
    Anonymous

    my grip is holding me back a lot and it doesn't feel like it's getting any stronger. even started doing additional grip training on leg days, but nothing's happening. is bad forearm genetics a thing? i have to use straps on more and more lifts and it feels really gay.

    • 2 months ago
      Anonymous

      do more grip-based exercises. LIke dead hangs, farmers walks, hanging leg raises and shrugs.

  70. 2 months ago
    Anonymous

    >start lifting with beginner routine
    >injure rotator cuff not even 2 months in
    >can't OHP or bench without pain next day
    >realize I need to heal completely before continuing
    >already skipped two workouts

    I was barely fricking starting to see results and now I'm afraid my meager gains are going to evaporate. how do I heal my rotator cuff as fast as possible? I do some light rotations and shoulder stretches but it doesn't seem to be helping. help me bros I can't lose my progress!

  71. 2 months ago
    Anonymous

    Its alternating treadmill and benchpress okay for a beginner work out? I don't want to do too much and get overwhelmed and quit.

    • 2 months ago
      Anonymous

      Just grab the fricking bar and squat.
      It's 20kgs, you've worn backpacks heavier than that.

      • 2 months ago
        Anonymous

        I don't want to do squat and deads right now. If anything I would do dips, pushups and crunches.

        • 2 months ago
          Anonymous

          Front squats, dips, and chin ups.
          Would that sound good to you?
          No need for fricking crunches, you'll either do nothing at all or get a wider midsection out of them.

  72. 2 months ago
    Anonymous

    Suggestion on Multivitamin brands or what's the most important thing to look for in a multivitamin?

    • 2 months ago
      Anonymous

      In my opinion multivitamins are a joke. They are low quality and made cheap. For example they will have higher amounts of calcium because it is cheap and useless unless you are old. You should be taking specific things for a reason. Like d3/k2 instead of large useless calcium in a multivitamin.

  73. 2 months ago
    Anonymous

    Is Fitnotes still the go to app for tracking progress? It doesn't look like it's been updated for a few years now.

  74. 2 months ago
    Anonymous

    Is ottermode a good aim at 6'3? My goals are getting better at running 10Ks and looking good.

    • 2 months ago
      Anonymous

      >and looking good
      You'll never look good.
      With enough steroids to kill an horse, MAYBE.
      Welcome to body dysmorphia.

  75. 2 months ago
    Anonymous

    >tfw roon thread is dead
    Is it okay to run after drinking some alcohol?

  76. 2 months ago
    Anonymous

    Does foreskin restoration work?
    Have any of you guys tried it?

    I was cut tight as a baby, and I wish I had a foreskin

  77. 2 months ago
    Anonymous

    Messy patchy beard, or clean shaven baby face. What's better for a dating profile picture for a young guy?

    I can make my patchy beard a little nicer looking, but this is how it is most of the time, I don't want to appear fake and try hard.

    • 2 months ago
      Anonymous

      Embrace the moustache, I've never had so many complements from women

    • 2 months ago
      Anonymous

      Clean shaven but apply minoxidil + microneedling to your beard until it's nice and full.

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

      Embrace the moustache, I've never had so many complements from women

      Cbum also has a full, albeit very short, beard to go with that moustache.
      Moustache-only can often look weird as shit, especially on a young guy.

      • 2 months ago
        Anonymous

        I tried minox spray once, but it made my testicles feel funny for the next day. Then I read some hysteria driven subreddit about how minox and/or fin ruined their entire life, very similar to long covid subreddit, and just said nope.

  78. 2 months ago
    Anonymous

    i've got a slight sore throat and mild cough, I can do a home workout, just some light shadowboxing to warm up then 40 minutes on the stationary bike.
    Is it worth it or should I rest up?

    • 2 months ago
      Anonymous

      Just stay hydrated and listen to your body. Even with flu if you feel like you can exercise then you can, just listen to your body and don't infect others.

  79. 2 months ago
    Anonymous

    How do I escape the incel mindset? I've been lifting for ~3 years and wrestling for 2, I've got a better body, am stronger and can fight better than the average dude of my age, yet I still feel insecure about being attractive. Can't help but feel like a piece of shit, despite going 4 times a week to the gym and twice a week to wrestling practice, and a girl is texting me on the daily. I know that it should be a no-brainer, but would focusing on skincare and fashion help with that? Or would they even help at all at escaping the incel mindset?

    • 2 months ago
      Anonymous

      Brainwash yourself by constant exposure to the worldview you desire
      Find people with admirable qualities and befriend them
      Read biographies of great men
      Do affirmations and mantra meditations
      Logically refute your former incel presuppositions then mock everyone you see still holding them

      • 2 months ago
        Anonymous

        And if that's too hard just join a cult or religion they've done all that for you in advance

  80. 2 months ago
    Anonymous

    I plan to work out everyday, but I'd like to make the sessions short due to my routine.
    How would you arrange the following exercises in supersets to save time?

    - 10 min of skipping
    - Weighted pull-ups
    - Push ups (my worst exercise by far)
    - Squats
    - Face pulls (for bigger shoulders)
    - Banded W's (helps with the push ups)
    - Side plank banded clamshells (helps with squats)

    • 2 months ago
      Anonymous

      >Banded W's (helps with the push ups)
      >Side plank banded clamshells (helps with squats)
      It doesn't helps with that.

      >Face pulls (for bigger shoulders)
      It's mostly rear delts, that you already hitting with pull-ups(not a bad thing, though) and traps.

      I usually superset the upper body with lower body(e.g. Pull-ups x 2 min rest x Squats x 2 min rest x ... ) with hard, more complex, exercises first.
      Your list is fine, just switch the Push ups and Squats around.

      • 2 months ago
        Anonymous

        My shoulders are unstable (they roll forward during push ups) and my weak glutes cause hip impingement when I squat below parallel. That's why the exercises are there.

  81. 2 months ago
    Anonymous

    Anybody tried grounding?

    • 2 months ago
      Anonymous

      What's that? Is it like breathing into your balls?

      • 2 months ago
        Anonymous

        Stepping barefoot on grass or soil, changes your electrons.

        • 2 months ago
          Anonymous

          >changes your electrons
          >WTF am I even reading

          • 2 months ago
            Anonymous

            Just tey it man, it's free.

  82. 2 months ago
    Anonymous

    Shirt brand recommendations?
    What brands have good proportions for someone with broad-ish shoulder who's not fat? I wear L or XL generally, but I've started to notice that even XL shirts are pretty tight around my axilla (and I otherwise look like I'm wearing a tent). I think this chafing contributes to occasional flareups of hidradenitis and I really don't want that to get worse. Do I have a third choice besides super baggy shirts or tailored ones?

  83. 2 months ago
    Anonymous

    If i have stick arms with not much definition without a pump, could I do some bicep curls at each workout?

    • 2 months ago
      Anonymous

      Yeah, that's how you grow.
      Do like 4 sets at the end of each workout, hypertrophy kinda work, no way you won't see any change in a couple of months.

  84. 2 months ago
    Anonymous

    when doing dumbell farmer walks, should i roll my shoulders bit back or should they be normal?

  85. 2 months ago
    Anonymous

    Been training hypertrophy for a few years and made progress in size and strength.
    If I wanted to train strength - would SS be a good starting point?

    • 2 months ago
      Anonymous

      yes, but don't expect it to go like it would have if you were doing it from the start.
      You'll start at higher weights, because you already lift, and will very soon stall. Still, you'll establish a weight for sets of 5, and might be higher than you'd expect.
      If you move as quickly as needed to the advanced novice progression and then the Texas Method or other intermediate routine, you'll milk all you can from all that hypertrophy training you did, as quickly as possible, and then get on your 'actual' routine, that will be the intermediate one

      • 2 months ago
        Anonymous

        Thanks for the response. I'll give SS or Strong Lifts a go.

  86. 2 months ago
    Anonymous

    been homegym (new to lifting) but gf wants me to get a chain membership so we can work out together when we visit each other (medium distance)
    what chains do you recommend? ik itll spike at new years but if they have a sale its good thing for me (i am too poor for lifetime or equinox, near charlotte nc area)

    • 2 months ago
      Anonymous

      >he fell for the gf meme

  87. 2 months ago
    Anonymous

    Anyone here own their own rowing machine? I've been thinking of buying one and I'm getting close to pulling the trigger on a Concept 2 rower. Does anyone own it and if so, do you like it?

    • 2 months ago
      Anonymous

      It’s the go to rowing machine for anyone who rows or gives a shit about rowing. I don’t personally own one but I’ve spent god awful amounts of time on them and can confirm it’ll do the job.

  88. 2 months ago
    Anonymous

    Is 3 days a week truly enough to make decent gains or will it keep me forever at dyel?

    • 2 months ago
      Anonymous

      It's enough. Once the beginner linear progression stops, you might want 4 or 5, it's easier to keep the volume split like that, but you could get the optimal frequency with 2 (and playing sports on the other days, gotta keep active). You'd die under a thousand squats both days tho, that's not fun.

  89. 2 months ago
    Anonymous

    Are there wiki on how to choose and safely prepare every kind food?

  90. 2 months ago
    Anonymous

    How do I beat the feeling that I'm wasting a potential workout on rest day?
    I know that recovery is essential and everything, but I feel like I could still do something productive.
    Are isometrics good? Like planks and postural exercises?
    Can I do moderate cardio and/or abs at least?

    • 2 months ago
      Anonymous

      If it's the one rest day a week, do some stretching and mobility work.
      If it's more, start doing cardio in addition to that.

      • 2 months ago
        Anonymous

        Thanks

  91. 2 months ago
    Anonymous

    i know this is severely autistic but
    im trying to get 10k steps in a day but im a poorgay who cycles to work/gym
    is it reasonable to count 1min of cycling for 1min of ~100 steps so if i cycle for 30-40 min a day as commute i can count these for an extra 3-4k steps? obviously not using an e-bike or whatever, also usually not joyriding or just chilling but actively cycling with some uphill and downhill parts
    avg hr usually a bit higher than when just brisk walking
    i need this for my peace of mind

  92. 2 months ago
    Anonymous

    How should I eat to improve cardio?

    • 2 months ago
      Anonymous

      less

  93. 2 months ago
    Anonymous

    should i start adding/changing around my routine before i finish my cut? Ive got about 10-15lbs to lose still and im wondering if the added fatigue is worth it at this stage but i dont feel like im doing as much as i can/should.

    Routine atm is:
    Monday
    3x4-8 Bench
    3x6-10 EZ-Bar curl
    3x6-10 Tricep pushdown
    3x10-15 lateral raise

    Tuesday
    3x6-10 Dumbbell OHP
    3x8-12 Hammer curl
    3x Weighted pullups
    3x8-12 Lying leg curls
    3x6-10 Dumbbell fly press

    Thursday
    3x2-5 Squats
    3x8-12 Romanian Deadlift
    3x6-10 Incline row
    3x6-10 Upright row

    Friday
    3x6-10 Incline Dumbbell press
    3x6-10 Dumbbell pullover
    3x10-15 Incline dumbbell curl
    3x6-10 EZ-Bar Skullcrusher

    • 2 months ago
      Anonymous

      Hit body parts twice a week anon.
      Chest/back, legs/core, shoulders/arms, rest, repeat

      Or

      Chest/tri
      Back/bi
      Legs/shoulders

      • 2 months ago
        Anonymous

        Am i not already doing that besides legs? Ive got something wrong with my pelvis/hip so i try not to do much in terms bending or loading weight on my back. I guess i could do more dumbbell stuff for legs.

  94. 2 months ago
    Anonymous

    Is a set of adjustable dumbbells, a weight bench, and a solid yoga/weightlifting mat a solid and basic foundation for an apartment gym? I'm 5'6" and around ~125lbs and I want to get stronger.

    • 2 months ago
      Anonymous

      It's basically Pewdiepie's setup and he's made some decent gains with it.
      A bar to do pullups with would be a good addition to that.

  95. 2 months ago
    Anonymous

    How do I "create a program"? I want to get properly fit for flag football next semester, but I don't know what a proper regime is supposed to be. I just alternate between pull/chin-ups and the exercise bike everyday.

    • 2 months ago
      Anonymous

      You're a beginner, get a tried and true beginner program.
      Once you have some experience, and maybe read up a bit, making up a program will be easy

      • 2 months ago
        Anonymous

        >get a tried and true beginner program
        I've read the sticky, but in summary it suggested to try different exercises, read fitness books, and eat well.
        The program pages on exrx give suggested types of exercises, but not specific ones.
        Given that the only program I've found is the katawa shoujo one from /roon/, how do I find/create my own program? I want to perform the optimal exercises.

        • 2 months ago
          Anonymous

          SS + GOMAD.

        • 2 months ago
          Anonymous

          Yeah, because a beginner program doesn't just give you the starting exercises, but ways to self-coach so you know when to slow down and what to do when you hit a wall.
          You could use https://startingstrength.com/get-started/programs
          It's an extract from the SS book, but you'd be better off reading the whole book.
          Nutrition wise, DON'T DO GOMAD. WTF, that's for extreme hopeless cases.
          Just eat 1.6g of protein per kg, 0.7g of fat per kg, and enough carbs to reach your daily caloric target (you're going to be on a light bulk for the time being, unless you're fat now, then it's a light cut almost mainteinance).

    • 2 months ago
      Anonymous

      i started out doing some 5x5 program of the webs, then when i got more serious i started mixing around it it, only doing the exercises i really enjoyed doing, then added some new stuff i saw in videos and so on. eventually after like 2 years i had a complete custom program that works for me

  96. 2 months ago
    Anonymous

    Is there a way to make Whey less sickening to eat?
    Every flavor is so sweet, and the "unflavored" stuff as this weird disgusting aftertaste. I tried "Vegan" protein powder but it tasted 5000x worse. Like, genuinely rancid.

    I just need like, a scoop a day, to round out my macros but it's just the worst

    • 2 months ago
      Anonymous

      Just eat real food. The whole supplement industry is scammy as frick and full of shit nobody needs.

      • 2 months ago
        Anonymous

        This is a summary of what I eat, excluding any random fruits or whatever.
        103g Pr, 1500 Cal. I'm cutting btw.

        Just need an extra hit of Protein and I don't want to eat even more eggs.

        • 2 months ago
          Anonymous

          I can almost guarantee you're counting your beans wrong, unless you literally eat a couple of spoonfulls.

          • 2 months ago
            Anonymous

            I split a can of beans (250g dry) between 5 parcels of the salsa. Breakfast is probably the single meal I measure exactly and is the same everyday because I prep it.

  97. 2 months ago
    Anonymous

    I'm getting one word answers from a match. What do? Is she not interested or should I ask more specific questions?

    • 2 months ago
      Anonymous

      >I'm getting one word answers from a match. What do? Is she not interested or should I ask more specific questions?

      Not interested, move on. Even if she is interested, giving one word answers and making no effort to be engaging = deranged b***h behavior that will give you trouble later. Move on.

      • 2 months ago
        Anonymous

        I asked her whether she studies at a given city. This was my first question
        She said "yes"
        Now I'm busy with work and thinking of what to do next. Maybe I'll ask about her major in a one word question as a final attempt at her opening up, and being more enthusiastic? What do you think?

        • 2 months ago
          Anonymous

          to be honest I would have dropped her already, but she changed her profile pic to one that looks more sexy literally 5 minutes after I asked her that first question

        • 2 months ago
          Anonymous

          >Let's meet a *place in the city* at *normal human time*
          That's what she expects.

          • 2 months ago
            Anonymous

            I'm supposed to set up a date before knowing literally anything about her? I'd like to have at least one bit of info, she gave none in her profile

            • 2 months ago
              Anonymous

              She gave you a pic, and sexed it up. And refused to elaborate.
              What kind of person do you think she wants to chat with?

              • 2 months ago
                Anonymous

                I'll ask her about her major, and in the next sentence of the same text I'll ask her about going on a date on Thursday. What do you think? Or is that too overwhelming

              • 2 months ago
                Anonymous

                Just overwhelm her. Worst case, you would have ignored her already anyway.

          • 2 months ago
            Anonymous

            Normal person time is late isn't it?

            • 2 months ago
              Anonymous

              After school/work, but not so late you're thinking dinner.
              Aperitif time.

              • 2 months ago
                Anonymous

                Aperitif hahah where are you from?

                Maybe you are right. She's 17 (legal age here), so probably a little moronic still.

                What I did was I asked about her major, and right after I sent another text about how we could meetup sometime this week to just move things and avoid another one word response, but still giving her space to talk about something. I suspect ghosting, since she replied much faster before, but who knows. I'll let you guys know

                Exactly, but don't think they can't be moronic even in their 40s I've a lot of experience.

                When I was younger I get in a rage and unmatch for stuff like one word answers, I missed out on some some amazingly sexy ass. Don't get out off by one word answer, pretending they didn't see specific questions. Don't take it too seriously, don't hold them to the same standard of etiquette to do yourself, don't have too much price

                You'll be alright. Obviously if they really take the piss don't stand for it.

              • 2 months ago
                Anonymous

                I thought you ment what normal people see as acceptable, I used to ask to meet at 11.00 on weekends because my logic is make the most of the day, not knowing that you've got to around wasting the day even though you both know the other is free, then meet and late evening stay out until late just to be tired the next day. Otherwise you're not cool

        • 2 months ago
          Anonymous

          to be honest I would have dropped her already, but she changed her profile pic to one that looks more sexy literally 5 minutes after I asked her that first question

          I'm supposed to set up a date before knowing literally anything about her? I'd like to have at least one bit of info, she gave none in her profile

          I'll ask her about her major, and in the next sentence of the same text I'll ask her about going on a date on Thursday. What do you think? Or is that too overwhelming

          You are fricking autistic, there is zero evidence that she changed her profile pic specifically for you. In all likelihood she is chatting it up with a dozen other guys at the same time and is picking out who she likes best. I concur with

          >Let's meet a *place in the city* at *normal human time*
          That's what she expects.

          , explicitly ask her out for a coffee or something. If she acts non-committal or continues to give the bare minimum of engagement, drop her and move on.

          • 2 months ago
            Anonymous

            Just overwhelm her. Worst case, you would have ignored her already anyway.

            Nah, the pic change happened immediately after I messaged her. Can't be a coincidence. Also I'm not using mainstream platforms, so she potentially might not get as many simps.
            I asked when she has free time for a meetup this week, and so far she's gone quiet, didn't even read my message lol, so maybe you are right to some degree.
            I think many of these girls have boyfriends, and are simply looking for beta orbiters to act like clowns to amuse them, and give out attention going for months without a date.

    • 2 months ago
      Anonymous

      >I'm getting one word answers from a match. What do? Is she not interested or should I ask more specific questions?

      Not interested, move on. Even if she is interested, giving one word answers and making no effort to be engaging = deranged b***h behavior that will give you trouble later. Move on.

      This anon doesn't know what they're talking about. If she wasn't interested trust me she wouldn't think twice about just never replying to asy message you send her, if she's replying she's interested.

      Don't get out off with one word answers, this is the type of whole you meet quickly and get things moving, she'll likely be a bit different in person, just doesn't have the social intelligence to realise what she's doing doesn't make a comfortable conversation.

      • 2 months ago
        Anonymous

        Maybe you are right. She's 17 (legal age here), so probably a little moronic still.

        What I did was I asked about her major, and right after I sent another text about how we could meetup sometime this week to just move things and avoid another one word response, but still giving her space to talk about something. I suspect ghosting, since she replied much faster before, but who knows. I'll let you guys know

        • 2 months ago
          Anonymous

          Also a lot of the time it's not you, she could be the type that just wants to be amused as you've said. Move on, I should even call it moving on because you she shouldn't have ever had your undivided attention, you should already have others you're trying to make progress with and just carry on with them.

          If she is still talking to you, let us know how it goes. Also a picture would be nice.

          • 2 months ago
            Anonymous

            >you should already have others you're trying to make progress with and just carry on with them.

            I wasn't spamming likes, so I liked exactly three girls and got matched with one so far, so despite potential ghosting that's a decent ratio for someone who half assed a profile. I'll keep trying in just a bit, maybe I'll get another match from one of them. Don't want to just spam likes in case algorithm detects it, because this isn't tinder, just a local dating app.

            • 2 months ago
              Anonymous

              Course, I never meant spam, just don't stop browsing once you get a match, sounds like you've done alright so far. What app are you using? I'm guessing you're in Europe.

              • 2 months ago
                Anonymous

                telegram, but only eastern euros use it for dating I think

              • 2 months ago
                Anonymous

                Haha you eastern euros are weird. Love the women though, maybe I should join and steal them all.

  98. 2 months ago
    Anonymous

    Should I switch to sumo deadlifts?
    I have anthropometrics that really suit it - a long torso, and poor elbow mobility that basically prevents mixed-grip conventional deadlifts.
    I'm a dyel who only lifts 120kg 1x5, if it matters.

    • 2 months ago
      Anonymous

      Do you want to train a big hinge movement, or lift more weight to compete?
      Sumo deads are more squat like, if you do those and low bars you're doing very similar movements, useful to specialize for a competition, not so much for balanced training.
      Still, it's not bad, just you can easily do better.

  99. 2 months ago
    Anonymous

    Should I run slower?

    I only recently discovered that you're not supposed to sprint (and also not be running hard enough to breath through your mouth). My throat and ear canals always hurt after running and I hated it

    • 2 months ago
      Anonymous

      >Should I run slower?
      >I only recently discovered that you're not supposed to sprint (and also not be running hard enough to breath through your mouth).

      That's not true, sprinting and other forms of hard cardio have their place. If you're running just for general cardio health and work capacity, then sure, jog a bit slower but increase the time.

      > My throat and ear canals always hurt after running and I hated it

      Get that checked, it's not normal

      https://i.imgur.com/SBHFQ2s.jpg

      Does super setting accessories after compounds in antagonist pairs (eg: bench -> curls) increase rest time requirements or can I actually shorten them because the time the bicep is being worked the triceps are at least partially recovering?

      Would it be potentially sabotaging my later compounds for that group? Say after I did bench -> curls, I did lat pulldown/pullups -> triceps extension. Would my lat pulldowns/pullups potentially suffer from partially fatiguing the bicep with curls before or would it be mostly negligible?

      I just need time optimization but I do unfortunately need the accessories.

      >Does super setting accessories after compounds in antagonist pairs (eg: bench -> curls) increase rest time requirements or can I actually shorten them because the time the bicep is being worked the triceps are at least partially recovering?

      It'll increase the rest time requirements if you're not conditioned, and focusing on keeping your rest time down while supersetting lifts will improve your conditioning but it'll be more difficult and you'll feel more gassed in the meantime.

      >Would it be potentially sabotaging my later compounds for that group?

      Yes it will, but again, it'll improve as your conditioning improves.

      am i hindering my strength progress if i do 2-3 sets of 2-4 on bench and then add another 2 sets of 5-10 to very close muscular failure after? or should i do "powerlifting" type sets and bodybuilding type sets on different days?
      its what ive been doing so far with a set of 4x8 on my other upper day and my actual strength gains have not been the greatest (currently 80kg for 3x3, 1.25 years into lifting) despite being in a caloric surplus of 2-400 depending on the day and my sleep being dialed in

      >am i hindering my strength progress if i do 2-3 sets of 2-4 on bench and then add another 2 sets of 5-10 to very close muscular failure after? or should i do "powerlifting" type sets and bodybuilding type sets on different days?

      That's fine, that's just doing back-off sets for hypertrophy like in powerbuilding-type routines. You just need to compensate by upping your protein consumption/caloric consumption.

      >my actual strength gains have not been the greatest (currently 80kg for 3x3, 1.25 years into lifting) despite being in a caloric surplus of 2-400 depending on the day and my sleep being dialed in

      How are your muscle gains? You are doing something wrong if you can only bench 80kg for 3x3 after 1.25 years. Post height, weight, routine, and stats on the other lifts

      • 2 months ago
        Anonymous

        >That's not true, sprinting and other forms of hard cardio have their place. If you're running just for general cardio health and work capacity, then sure, jog a bit slower but increase the time.
        Right this is just for cardio health, but I would always just jump right to running like 80% of my max speed, which probably isn't good for a regular workout.
        >Get that checked, it's not normal
        For context I don't run much, and this is from me just breathing through my mouth as hard as I can as I sprint.
        But if it gets worse I will get it checked

      • 2 months ago
        Anonymous

        >How are your muscle gains?
        noticable

        >Post height, weight, routine, and stats on the other lifts
        182cm, 95kg, xULxULx, following a heavy/light approach on all 4 compounds for each day, occasional arm day after 2nd lower day
        my other lifts are pretty bad, especially the squat since i have trouble with form breakdown after 4-5 "heavy" reps, working on fixing it with front squats
        ohp 52.5x3
        bench 80x3
        squat 90x5
        fr squat 60x5
        deadlift 127.5x5
        rdl 105x8
        pendlay row 75x8
        chinups bw x7

        i know anons will say that even clean bulking at thsi point is moronic and theyre not wrong but i come from being severely obese (180+ kg) and i unironically carry a lot of mass in my lower body despite being so weak on squats so my weight might be a little bit deceiving (cope)
        tldr i want to get as wide in my upper body as possible to fill out my loose skin and therefore i have the feeling that i need to build a strength base first before cutting againe and becoming somewhat skinny with massive amounts of loose skin all over my body which is also gonna make me look like shit anyway

  100. 2 months ago
    Anonymous

    Does super setting accessories after compounds in antagonist pairs (eg: bench -> curls) increase rest time requirements or can I actually shorten them because the time the bicep is being worked the triceps are at least partially recovering?

    Would it be potentially sabotaging my later compounds for that group? Say after I did bench -> curls, I did lat pulldown/pullups -> triceps extension. Would my lat pulldowns/pullups potentially suffer from partially fatiguing the bicep with curls before or would it be mostly negligible?

    I just need time optimization but I do unfortunately need the accessories.

  101. 2 months ago
    Anonymous

    am i hindering my strength progress if i do 2-3 sets of 2-4 on bench and then add another 2 sets of 5-10 to very close muscular failure after? or should i do "powerlifting" type sets and bodybuilding type sets on different days?
    its what ive been doing so far with a set of 4x8 on my other upper day and my actual strength gains have not been the greatest (currently 80kg for 3x3, 1.25 years into lifting) despite being in a caloric surplus of 2-400 depending on the day and my sleep being dialed in

    • 2 months ago
      Anonymous

      That's good, but how often do you do it, and how often do you imcrease the low-rep weight?
      If you're doing it 2/week, include a few clapping push ups 2 days before benching.
      Also, what weights are we talking about? If you just started you might as well just 3x5

  102. 2 months ago
    Anonymous

    Theres way too many program nowadays how will I know which one is good? Looking for bodyweight and dumbbell btw.

  103. 2 months ago
    Anonymous

    recently swithed from working out in the gym to calesthenics, have some equipment. any calesthenics anons have reccomendations for skills/exercices i should learn/start with?

  104. 2 months ago
    Anonymous

    How to train neck at the gym without looking like a clown?
    I was thinking of doing it at home with bodyweight exercises (wrestler bridges and front neck bridges), but thanks to my 2.5 hour commute, I'd only ever have time to train neck on weekends if I wanted to get a 7 hour night of sleep everyday, which would mean I'd either have to do a lot of junk volume to make up for not training neck during the rest of the week or make due with suboptimal stimulation for neck.
    My time at the gym is also quite strictly limited so the only way I'd be able to fit it into my program would be supersetting stuff with neck exercises on upper body days, but that creates the problem of being the only freak at the gym doing neck curls.
    Watdo? HALP.

    Also, I'm finally looking semi-decent (despite the lagging neck and "overdeveloped" back), how do I leverage my gains into tearing up asian gash? I need me some slant slit ASAP.
    I've never even flirted in my entire life because I'm too autistic to be able to tell when a chick is into me and I don't wanna risk it and getting accused of sexual harrassment, so I don't know the first thing about talking to women, whenever I have to I just talk to them as if they were dudes.

    • 2 months ago
      Anonymous

      >and I don't wanna risk it and get accused of [...]
      Fix'd.

    • 2 months ago
      Anonymous

      You do it at home.

  105. 2 months ago
    Anonymous

    I’m getting constant spam redirects on the losertown website are you all seeing this too? Mobile

  106. 2 months ago
    Anonymous

    As usual, had a pretty bad cut, burned 5-15 lbs of muscle, bench press went down from 315x3 to 275x2, squat went down a ton because I didn't train it at all the last 2 months due to an injury, etc.

    "Muscle memory" says that it is far easier to regain muscle [and strength] than to gain it for the first time, what would be a good rate to bulk at to regain muscle quickly without also packing on lots of fat?
    I was planning on doing ~0.25 lbs per week but I'm not sure if that's too slow

    • 2 months ago
      Anonymous

      Slow is always good.
      But go with your rate of strength gains, start at .25 and when you need more for the gym, add more.
      It's not worth it to put more gas in the tank if you aren't using it. Unless you want to develop a huge tank.

  107. 2 months ago
    Anonymous

    How do I solve restless leg syndrome? I just keep shaking my leg, it's a side-effect of my med most likely.

    I bet I burn a lot of calories on it though.

  108. 2 months ago
    Anonymous

    What services can I use to meet people to arrange workouts with, I'm in the UK looking for someone to meet up with at a puregym branch (I'll switch if need be).

    • 2 months ago
      Anonymous

      Meet up .com

      • 2 months ago
        Anonymous

        Tried but nothing in my area, was looking for something where people could just drop tags.

  109. 2 months ago
    Anonymous

    >feel unwell
    >exercise anyway
    >feel way better, every time
    Why?
    Am I endangering my health working out when I feel achy and generally unwell?

    • 2 months ago
      Anonymous

      Sorta, keep the intensity low if you're feeling under the weather
      >the workout will help getting better anyway
      >high intensity might worsen thing or get you injured because you can't deal with it
      >low intensity will help as a deload if it's fatigue

      • 2 months ago
        Anonymous

        Oh, when I'm feeling unwell, I just do a short jog around the park or something rather than any heavy lifting or a proper run. But still, every time, I instantly feel better and maintain the feeling for the rest of the day. I legit feel like shit when I DON'T do any sort of exercise rather than when I do.
        So all good?

        • 2 months ago
          Anonymous

          Yep, sounds good to me.
          Don't overdo it if you're feeling actually sick or it's too cold out, but that's quite helpful for mild shit.

  110. 2 months ago
    Anonymous

    I’m getting burned out 7 weeks in. Do I need to change my workouts? I’m focused on lower body hypertrophy but think I might be over training. I feel burned out. I’m starting to feel really sluggish and it takes me 1-1.5 hours to get through each workout. Do I just need a deload week, eat more and get back to it? or am I doing too much to sustain it long term?

    Increasing weight/reps each week for progressive overload and using drop sets for my last set to get to failure.
    Day 1(hams/glutes)
    Seated Hamstring curl: 4 x 8-12
    Last set drop set

    Bb hip thrust: 4 x 8-12

    SS1:
    Db split squat: 4 x 8-12
    B-stance RDL: 4 x 8-12

    SS2:
    Hip abduction machine: 4 x 8-12
    Last set drop set

    Hanging leg raise: 3 x Amrap

    Day 2 (shoulders/tri’s)
    db incline bench press: 4 x 8-12
    SS 1:
    dumbbell lateral raises: 4 x 10-15
    Last set drop set

    rear delt raise: 4 x 10-15
    Last set drop set

    SS 2:
    Arnold press 4 x 8-12
    BB front raise high pull 4 x 12-15

    SS 3:
    rope tricep extensions 4 x 10-15
    Last set drop set
    Cable crunch: 3 x 10-15

    Day 3 (quads/glutes)
    Back squat: 4 x 6-8

    leg extensions: 4 x 12-15
    leg press: 4 x 6-10

    SS:
    Db goblet squat: 4 x 8-12
    BB walking lunge: 4 x 10-15

    Day 4 (back, bi’s)
    SS 1:
    Unassisted Chin up AMRAP
    Every set Drop set band Assisted Chin up

    Downward Cable wood chop: 4 x 10-15

    Single arm db row: 4 x 8-12
    EZ bar curl: 4 x 10-15, 30lbs

    Cable Lat pull down: 4 x 8-12
    Seated cable row: 4 x 8-12
    Cable rear delt crossover: 4 x 10-15
    Last set drop set clear the stack to failure

    Day 5 (hams, glutes)

    conventional deadlift: 5 x 5

    SS 1:
    DB sumo squat: 4 x 8-12
    Db RDL: 4 x 10-12

    Single leg Db hip thrust: 4 x 10-12

    Cable 3 degree kickbacks: 3 x 8-10 each direction-back, 45, lateral

    SS 3:
    weighted glute focused back extension: 3 x 10-15

    • 2 months ago
      Anonymous

      >7 weeks in
      Do a deload week.
      Same weights, but just 1 set or 2 per exercise.
      Then let's see how hard you can go the week after.

  111. 2 months ago
    Anonymous

    How does gaining muscle work? Strength training says that progressive overload builds muscle, but that's not what happens when you run. So how do muscles grow for runners or other cardio activities?

    • 2 months ago
      Anonymous

      It's still progressive adaptation.
      Do something that you aren't used to, and your body will adapt.
      Lifting weights is a pretty straightforward way to get big, but sprints work too, and endurance runs will shed your weight (muscle too) because it's just so much easier if you're light

      • 2 months ago
        Anonymous

        But doesn't this imply that lifting light weights would build muscle for you as well?

    • 2 months ago
      Anonymous

      But doesn't this imply that lifting light weights would build muscle for you as well?

      Not that anon, but every movement requires some strength and some cardio to some degree. Strength training is about lifting weights and progressive overload, what happens if you only lift light weights? You get a "light" result, some muscle, but not much. However you'd notice it becomes super easy and a super easy exercise becomes cardio, you're doing more reps and using less of your strength, if you do 1000 reps of a wall push up, that's cardio, not strength training. Runners don't build muscle, of course a sedentary person will develop muscles from it, but it can only get you so far, your body is burning a lot of energy. The whole aerobic versus anaerobic thing is the source of debate on how many reps and how heavy each lift should be, there are thresholds and variations, but to put it simply, lifting heavier and doing less reps is more strength focused. Muscle growth comes from "hurting" the muscles and being able to recover it (sleep + nutrition), everytime it recovers, it becomes more dense and/or big and thus, stronger.

  112. 2 months ago
    Anonymous

    I am running a full body program 3 times a week with 3 different routines. (ABC-ABC-ABC).
    I'm looking to scale it back to 2 times a week to incorporate other forms of excercise.
    Should I keep the split and just go twice a week to get a bigger variety of excercises in (AB-CA-BC),
    or is it better to switch to an AB-AB-AB rythm where every compound is hit every single week guaranteed?

    Current routine:
    A: Bench Press, BB-Row, Calf Raise, Leg Raise, Lat Raise
    B: RDL, Hammer Curls, Triceps Extension, Pull Ups, Crunch
    C: Farmers Walk, Ez-Curls, Landmine Press, Squats, Cable Fly

    • 2 months ago
      Anonymous

      It also depends on wtf you're going to add in.
      I'd simplify to
      >Bench, Squat, Chins (curls and calves if you really gotta)
      >OHP, Deads (tris and lateral raises)

  113. 2 months ago
    Anonymous

    novice here
    i have to take a week off due to some small surgical procedure, im also stalled on my current program on pretty much all my lifts so im looking to hop back on either SS or SL (go -50% of the 5RM on all my lifts) however for SS, i dont want to do power cleans. can i just do pendlay rows instead? im also struggling with impatience when the weight feels light (aka i need to "kill myself" every workout on assistance work or else it feels like a shit workout)
    my overall goal is to get my lifts close to 1234 as possible and then go from there.
    im also going to be bulking with a 3-500 kcal surplus
    can i do this or is it too late for me? should i just hop on sth like gzclp to have weekly progress instead of trying to fast-track my progress?

    • 2 months ago
      Anonymous

      >i dont want to do power cleans
      Weak. Why tho? They're fun, and work as a dynamic effort to bring up the deads. They're not going to keep growing forever with just 1 set per week and no other similar pulls.
      Anyway: you're stalled, and have to stop for surgery, and it's a minor thing, that's great, so stop and check again once you're recovered if the extra rest got you unstuck.
      A better goal would be to jump on the SS bandwagon and just see how far you get until the n00b gains stop, if it's more than 1234 (possible, even likely if you're on the bigger side), all the better.

  114. 2 months ago
    Anonymous

    How do I pass the time while waiting for the NYRs to stop hogging the squat racks

  115. 2 months ago
    Anonymous

    >be me
    >drink 2-3 litres of water
    >eat little to no salt
    >drink about 12 cups of coffee a week
    >eat little sugar
    >pee 20 times a day
    >most of its time clear
    >my face still looks dehydrated
    What am I doing wrong?

    • 2 months ago
      Anonymous

      What do you mean by your face looks dehydrated? Do you mean your skin? That can be caused by a lack of vitamins and minerals. Make sure you get enough B-vitamins, I forget which one, and a proper vitamin A (not the carrot stuff).

      • 2 months ago
        Anonymous

        So this isnt related to the fact I pee 20 times a day?

    • 2 months ago
      Anonymous

      >>eat little to no salt
      you know what salt does homie?

      • 2 months ago
        Anonymous

        Enlighten me

  116. 2 months ago
    Anonymous

    How the FRICK are you supposed to take reliable body measurements with a sewing tape measure?
    I cant track my progress at all because the random error from taking the measurements is too high, not to mention it takes forever to take the measurements properly.

  117. 2 months ago
    Anonymous

    Made a smoothie for a snack 2 hours ago
    >200g of greek yogurt
    >100g of whole milk
    >banana
    >50g of blueberries

    Why the hell is my stomach still gurgling like crazy? This is killing any desire to eat dinner

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