QTDDTOT - Almost New Years Edition

Questions That Don't Deserve Their Own Thread

It's almost new years! Get ready for the nightmare that is New Years Resolutions.

Do
>Google basic questions before posting
>Post stats (Height/weight/gender)
>Post routines (Exercise Weight Sets x reps)
The more detailed the post the better we can help.

Don't
>Ask about non-fitness shit
>Ask about relationships or dating
>Ask for medical advice (go to a doc)
>Ask about steroids (go to /fraud/)

  1. 1 month ago
    Anonymous

    reposting from last thread

    muscle groups i hit:
    Chest: 4x a week, 14 sets
    Back: 4x (i alternate pullup and chinup and idk if chinup counts for back but im gonna assume it does)
    a week, 15 sets
    Shoulders: 4x a week, 13 sets
    Triceps: 2x a week, 6 sets
    Biceps: 2x a week, 6 sets

    how does this look? i feel like triceps sets arent enough but they get hammered through compiunds anyway, right? any suggestions on what to change? maybe order of exercise?
    also, if i wanted to add dips into my routine, what would i replace it with?
    i have trouble fitting all the exercises i want to do for upper body into my routine since i only have two days, should i maybe consider switching?
    i dont have any machines available, homegym fag, so i cant do any cable isolations unfortunately

    also is it possible that eating a little too much fibre is causing massive gas for me? i eat a lot of potatoes, carrots, oats, whole wheat bread and fruit, probably over 40-50g a day but i also drink 4-5L of water a day. i always thought that the somewhat high protein intake of 170-180g a day is causing it but im starting to have doubts.

    • 1 month ago
      Anonymous

      so the amount of sets is kind irrelevant if we don't know the reps per set. You could be doing 100 sets of 1 rep each or 3 sets of 40 reps each and both would be retarded for different reasons. It also doesn't help that you didn't actually list your exercises, "Chest" doesn't mean much and we don't know your routine either.

      >I only have two days
      If it's a homegym why do you only have two days a week? Two days usually isn't enough for any kind of routine.

      >also is it possible that eating a little too much fibre is causing massive gas for me?
      Dunno, but lots of gas is usually some type of diet issue. How many calories are you eating a day?

      >somewhat high protein intake of 170-180g
      That is a very very high protein intake. Unless you're over 7 feet tall you're just eating excess protein that will do nothing for you. You need no more than 0.82g/lb of lean body mass, usually between 120-150g for most people.

      • 1 month ago
        Anonymous

        forgot to upload picrel

        >If it's a homegym why do you only have two days a week? Two days usually isn't enough for any kind of routine.

        the other two days are spent training legs, i run an upper lower split 4 days a week, i want to do more but i have a hard time recovering if i work out more than 4 days a week, i do lots of LISS on my rest days (10k+ steps a day, sometimes jump roping, sometimes medium intensity jogs for 20-25 mins)

        >Dunno, but lots of gas is usually some type of diet issue. How many calories are you eating a day?
        i eat 3k calories a day

        • 1 month ago
          Anonymous

          >Bench
          anything past 10 reps for compounds is retarded and I will forever stand by it.
          >BB Row
          This is minor but up the reps slightly from 5-8 to 6-8. IMO 5 reps out of 8 would be a failed set.
          >DB press followed by incline db press
          whenever you're doing two exercises that mostly target the same muscles, I recommend some sort of different lift in between just to give those muscles a brief rest.
          >lat raise + skull crushers
          Keep the reps capped at 8-12. 15 is a bit excessive for shoulders and tris.
          >OHP
          Same note as rows, 5-6 reps. I'd consider 4 a failed set
          >DB Row
          cap it at 8-12
          >lat arise + dumbbell pullover
          same note as others, cap at 8-12.

          >i eat 3k calories a day
          Are you bulking? What are your stats

          Do you have at least one full rest day of no working/LISS/lifting?

          how to heightmaxx
          im desperate

          Despite what retards on this site might say there is nothing you can do outside of genetic modification prior to impregnation of an egg to adjust height and no amount of surgery or meme superfoods will ever alter it. Own your height, accept it and move on past superficial differences to keep yourself chained to mental mediocrity.

          • 1 month ago
            Anonymous

            noted, esp on the bench press, i just thought its a good way to finish off the set with a lighter load and more reps
            will have to up the weight on some of those exercises then to cap the reps or i feel like theyre not "challenging" enough

            >Are you bulking? What are your stats
            1,81m, 85kg with beginner lifts. its a minor surplus

            >Do you have at least one full rest day of no working/LISS/lifting?
            well i get my 6k steps a day every day so i guess no? unless you dont count brisk walking as LISS (my hr doesnt go above 80 while brisk walking) and i do it every day. should i just have one day where i just do nothing?

  2. 1 month ago
    Anonymous

    Anyone use Apple Fitness+? Going to do the trial in new year. Was wondering if you have any recommendations on what things to do in it?

    • 1 month ago
      Anonymous

      any type of fitness subscription is usually not worth it unless you love classes. Most basic fitness functions are included with the watch or are easily amended with an additional app. LoseIt or Chronometer for calorie logging, jefit or hevy for workout tracking, strava or the watch apps for cardio, etc etc.

      • 1 month ago
        Anonymous

        I'm not gonna pay for it after the trial I just wanted to use it as a starting point because I'm joining the gym.

  3. 1 month ago
    Anonymous

    why do gay jannies remove every feels bar thread

  4. 1 month ago
    Anonymous

    how to heightmaxx
    im desperate

    • 1 month ago
      Anonymous

      >grow grow grow

    • 1 month ago
      Anonymous

      deadhangs and thick boots (then lie +2 inches about height on dating sites)

    • 1 month ago
      Anonymous

      How tall are you anon? I advice at the very least staying away from flat shoes and start wearing boots.

      If you're around 5'7 then you're fine. If you're anywhere under 5'6 then literally the only thing you can realistically do is to move to bolivia or guatemala. Statistically the shortest countries in the americas where you at least will be normal height.

      • 1 month ago
        Anonymous

        deadhangs and thick boots (then lie +2 inches about height on dating sites)

        >grow grow grow

        >Bench
        anything past 10 reps for compounds is retarded and I will forever stand by it.
        >BB Row
        This is minor but up the reps slightly from 5-8 to 6-8. IMO 5 reps out of 8 would be a failed set.
        >DB press followed by incline db press
        whenever you're doing two exercises that mostly target the same muscles, I recommend some sort of different lift in between just to give those muscles a brief rest.
        >lat raise + skull crushers
        Keep the reps capped at 8-12. 15 is a bit excessive for shoulders and tris.
        >OHP
        Same note as rows, 5-6 reps. I'd consider 4 a failed set
        >DB Row
        cap it at 8-12
        >lat arise + dumbbell pullover
        same note as others, cap at 8-12.

        >i eat 3k calories a day
        Are you bulking? What are your stats

        Do you have at least one full rest day of no working/LISS/lifting?

        [...]
        Despite what retards on this site might say there is nothing you can do outside of genetic modification prior to impregnation of an egg to adjust height and no amount of surgery or meme superfoods will ever alter it. Own your height, accept it and move on past superficial differences to keep yourself chained to mental mediocrity.

        I'm 178cm which I think converts to 5'9 maybe gracing 5'10 and I live in Mexico so yeah 95% of women are short as fuck.
        However it's not about women, it's about my fragile ego and the need of having the 6'0+ status

        • 1 month ago
          Anonymous

          You are the only person that will honestly worry about your height. I'm not 6+ and I haven't even thought about it since college. I have no preference for people based on height, and hell some of the biggest assholes I know are on both ends of the vertical spectrum. Be a person worth being around first, and a little short second.

        • 1 month ago
          Anonymous

          the avg in mexico is 172cm so you're doing fine

  5. 1 month ago
    Anonymous

    Realistically, how much weight could I lose in 7 months if I were to do 1700 kcal per day and workout 5x a week?

    • 1 month ago
      Anonymous

      Also since I’m stupid i forgot to add that I am 227 lbs.

      • 1 month ago
        Anonymous

        20 kgs is doable (nearly easy) but aim for 15 while you tweak your diet.
        t. weighed 240 lbs and had the same approach

    • 1 month ago
      Anonymous

      Also since I’m stupid i forgot to add that I am 227 lbs.

      You need height as well to determine a TDEE and weight loss projection. But on average 1700 is a decent deficit for those overweight, but 1600 would probably be more beneficial long-term. The 5 workouts heavily depend on what is done for how long and at what intensity.

      https://i.imgur.com/Z08caGQ.jpg

      Would lat pulldowns and cable rows be good to replace BB rows with? I never feel like my form is right and my left shoulder usually starts to give out on me on later sets/reps.

      Or do I just man up and do BB rows?

      are you sure you just aren't lifting too heavy with current rows? Both cable machines lack the use of stabilization joints.

      https://i.imgur.com/hqaU9cp.gif

      Anyone lift after having COVID? Between a previous contractual obligation and now COVID over the holidays I’ve been out of the gym for a month. Hows my recovery road going to be looking? How long does lung capacity take to recover?

      Obviously I’ll need to lower weights/reps, but by how much? Are there exercises to regain lung capacity, etc.

      I had omicron last year and had it semi-bad, lots of coughing and whatnot. I had losses, but not a comical amount, no different than after a bad cold or a flu. Maybe 20% deload and rebuild over a week or two.

    • 1 month ago
      Anonymous

      How mamy cals do you eat now?

  6. 1 month ago
    Anonymous

    Would lat pulldowns and cable rows be good to replace BB rows with? I never feel like my form is right and my left shoulder usually starts to give out on me on later sets/reps.

    Or do I just man up and do BB rows?

    • 1 month ago
      Anonymous

      I don't think lat pulldowns really carry over to rows -- one is a vertical pull, other is horizontal.

      Honestly I'd just go with dumbbell rows (picrel) for a while.

  7. 1 month ago
    Anonymous

    Anyone lift after having COVID? Between a previous contractual obligation and now COVID over the holidays I’ve been out of the gym for a month. Hows my recovery road going to be looking? How long does lung capacity take to recover?

    Obviously I’ll need to lower weights/reps, but by how much? Are there exercises to regain lung capacity, etc.

    • 1 month ago
      Anonymous

      My strength took a minor hit but it was back to normal after a couple of weeks. I went down to 50% weight on my first session back and upped it by 10% each time after that. What I found hard was cardio, it would leave me out of breath (even high rep squats count as cardio). Cardio is mostly back to normal now

  8. 1 month ago
    Anonymous

    Mind checking my programs?

    Chest and back
    Incline barbell bench
    4 sets 8-10 reps
    Assisted pull ups wide/normal
    4 sets to failure
    Barbell bench 4 Sets
    85%1rm @5 reps then I drop 10 pounds and add 2 reps for each set after. Amrap final.
    Cable rows
    4 set 10-12 reps
    Seated decline chest press(hammer machine)
    4 sets 12 reps. Final amrap.

    Arms and shoulders
    Side raise
    4 sets 15 reps
    Rear fly/ facepull
    4sets 15 reps
    Upright rows
    4 sets 12 reps.
    Overhead
    4 sets 8-10 reps
    Dumbell curls
    4 sets 12 reps
    Skull crushed
    4 sets 12 reps
    Fat grip hammer curls
    3 sets 10-12 reps
    Close grip DB press
    3 sets 12 reps.

    Legs
    Squat
    4 sets 12-15 reps
    Calve raises
    4 sets to amrap

    What could be better or differently?

    • 1 month ago
      Anonymous

      It's just my opinion but I see 0 point in AMRAP for compounds. It's just tiring yourself out for the sake of it and will leave you exhausted for following exercises.

      Your Overhead Press (unless it's dumbbells) is way too much volume and you'll exhaust yourself. OHP is hard enough as is. Keep it at a max of 8. Also the fat gripz shit has always struck me as a meme, just lift the dumbbells normally.

      For squats 12-15 reps must be a joke, that is way too much for any meaningful weight for squats. If you're able to do 10+ you are not lifting heavy enough. Also your leg days are grotesquely out repped by your others, you're missing your hamstrings and quad-focused exercises and almost nothing for your lower back.

    • 1 month ago
      Anonymous

      It's just my opinion but I see 0 point in AMRAP for compounds. It's just tiring yourself out for the sake of it and will leave you exhausted for following exercises.

      Your Overhead Press (unless it's dumbbells) is way too much volume and you'll exhaust yourself. OHP is hard enough as is. Keep it at a max of 8. Also the fat gripz shit has always struck me as a meme, just lift the dumbbells normally.

      For squats 12-15 reps must be a joke, that is way too much for any meaningful weight for squats. If you're able to do 10+ you are not lifting heavy enough. Also your leg days are grotesquely out repped by your others, you're missing your hamstrings and quad-focused exercises and almost nothing for your lower back.

      >For squats 12-15 reps must be a joke, that is way too much for any meaningful weight for squats. If you're able to do 10+ you are not lifting heavy enough. Also your leg days are grotesquely out repped by your others, you're missing your hamstrings and quad-focused exercises and almost nothing for your lower back.

      High rep squats works pretty great imo. Legs don't really care about weight, more so volume. Squats are tough as shit and most of the time guys need to do lower reps because they get gassed before muscular exhaustion, but if OP's squatting a plate for 15 reps he can get pretty solid gains without risking form. His lower back is also pretty fried after the squats too, but OP needs to learn if he's more quad or posterior chain dominant on squats and add in the missing isolations as needed.

  9. 1 month ago
    Anonymous

    can steroids give you cancer?

    • 1 month ago
      Anonymous

      google is your friend

  10. 1 month ago
    Anonymous

    is 43 working sets (15 compounds, 28 isolation) too much for a full body day? Most sets done in supersets btw.

  11. 1 month ago
    Anonymous

    >be me
    >spotted random teenager at gym tonight
    >kid trying to break 200lbs bench (skinny dyel btw)
    >been trying to make it for 4 months
    >routine is him doing light sets 3x10 @ 135lbs some days and 3x4 @ 175lbs the rest of the time
    >got within 5lbs of making it after 5 consecutive attempts
    How do I help him? He says he can't keep on weight despite numerous bulks

    • 1 month ago
      Anonymous

      Anyone claiming to "be unable to put on weight despite eating more" is just trying to wriggle out of actually counting and weighing their calories. There are no excuses: You don't get to skip past thermodynamics and natural human biology just because you're special. If he actually accurately weighs and logs his food consistently, he will go up in weight.

      Other than that, I can't imagine the 3x10 warmups sets help that much if he's too tired to do anything more than 3x4 afterwards.

      https://i.imgur.com/G4iIlL5.gif

      So, I've been lifting for about 2 months consistently 3 times a week now
      I've lost over 10 pounds but my lifts have all gone up across the board as well.
      Pretty skinny, 5'9 weigh 155 (down from 168) and can lift
      >Squat
      165
      >Deadlift
      185
      >OHP
      65
      I had to stop doing bench presses because they kept fucking my shoulder up but I switched to dumbell floor presses and just keep going up with weight every week, today I hit 10x10 @30 lb dumbells.
      Anyways what I'm wondering is do I /have/ to fucking bulk? I really really really don't want to because I used to be really poor (even homeless) and have adapted to eating very little. Is it possible for me to find some kind of plateau with my weight and lifts where I can just maintain the healthiest body possible on my regular diet? Or will I be forced to double my feed for a few months in order to re-gain the fat needed to burn in the future to maintain my lifts?
      Also what should I be watching out for if my body starts to wither away? Like will I just one day arrive at snap city and be unable to walk after fucking my legs up on a squat or will I just feel super tired?
      Also is loosing 10 pounds in 2 months normal? I've also completely changed my diet removing sneed oils and switching from fast food to home cooked meals. I feel like I'm eating healthier and I don't feel hungry either but yeah I've lost a ton of weight and that's what I'm wondering about

      >do I /have/ to fucking bulk?
      Not unless you want to. Bulking is the fastest way to put on strength and muscle, but obviously comes with fat as well that needs to be cut out. If strength and size don't interest you, don't bother bulking. You will probably plateau hard on strength at some point, and making gains will likely be very slow.
      >Also what should I be watching out for if my body starts to wither away?
      I mean the warning signs will be there, you'll start getting skinnier and you'll start to lose muscle and strength. It's not an overnight thing.
      >Also is loosing 10 pounds in 2 months normal?
      If you're new to lifting and haven't dieted in a while, you can lose a lot of water weight very quickly due to a drop in carbs. Newbies tend to have ease losing weight at first.

      is 43 working sets (15 compounds, 28 isolation) too much for a full body day? Most sets done in supersets btw.

      >Is 43 exercises too much for a single day?
      Yes, jesus christ. I'd say 15 in a single day could be excessive.

      I kept getting stomach bugs throughout the year and each time, I take a 1 week break to solve it.
      It's literally the only thing stopping me from being consistent in the gym.
      How do I prevent this?

      Cook your food? Find the source of the problem.

      How much does eating clean make a difference? Obviously CICO is the king principle for weight gain and loss but if you eat “Whole Foods” only and avoid sugar and processed shit will you get better results faster?

      You'll probably feel better overall, if the calories and macros are literally exactly the same but you just eat fresh vs eating processed, there won't be any difference weight-wise.

      How many times a week should you do DL, squat, BP, and OHP when training for strength?
      Does anyone have a 4 day routine ?

      DL once, between 1-5 sets and 1-6 reps per set
      Squat once-to-twice, between 3-5 sets, 5-8 reps
      BP twice, between 3-5 sets, 5-8 reps.
      OHP twice, between 3-5 sets, 5-8 reps

      • 1 month ago
        Anonymous

        >BP twice, between 3-5 sets, 5-8 reps.
        >OHP twice, between 3-5 sets, 5-8 reps
        not him but would BB OHPing once and DB OHP on the other day be okay too or is that retarded? same for BP (essentially do BB BP followed by DB OHP on one day, BB OHP followed by DB BP)

        unrelated question:

        what do you guys eat as preworkout that doesnt lie too heavy in your stomach (say 1-2 hours before working out)? do you avoid fibre/fat in that time period? im thinking about eating cereals cuz theyre low in fibre an hour before gym but maybe its better when i eat them as a post workout with my shake?

    • 1 month ago
      Anonymous

      Kid has the weirdest routine for trying to hit 200. If he really just wanted to hit that number it'd be doable in two months of progressing at 5x5. If he doesn't give a shit about numbers and just wants looks he could stick with 3x10 and get close to 175 during that same time span all while getting noticeably bigger

  12. 1 month ago
    Anonymous

    So, I've been lifting for about 2 months consistently 3 times a week now
    I've lost over 10 pounds but my lifts have all gone up across the board as well.
    Pretty skinny, 5'9 weigh 155 (down from 168) and can lift
    >Squat
    165
    >Deadlift
    185
    >OHP
    65
    I had to stop doing bench presses because they kept fucking my shoulder up but I switched to dumbell floor presses and just keep going up with weight every week, today I hit 10x10 @30 lb dumbells.
    Anyways what I'm wondering is do I /have/ to fucking bulk? I really really really don't want to because I used to be really poor (even homeless) and have adapted to eating very little. Is it possible for me to find some kind of plateau with my weight and lifts where I can just maintain the healthiest body possible on my regular diet? Or will I be forced to double my feed for a few months in order to re-gain the fat needed to burn in the future to maintain my lifts?
    Also what should I be watching out for if my body starts to wither away? Like will I just one day arrive at snap city and be unable to walk after fucking my legs up on a squat or will I just feel super tired?
    Also is loosing 10 pounds in 2 months normal? I've also completely changed my diet removing sneed oils and switching from fast food to home cooked meals. I feel like I'm eating healthier and I don't feel hungry either but yeah I've lost a ton of weight and that's what I'm wondering about

    • 1 month ago
      Anonymous

      as long as your lifts continue to increase, keep doing what you are doing. add in RDLs if you aren't doing them. Make SURE your DEADLIFT FORM IS PROPER. get someone who knows what they are doing to form check you IRL.

  13. 1 month ago
    Anonymous

    Is there anything wrong with eating two 9oz portions of red meat every day? It's my dinner and post WO meal. I've got an ED so I just eat the same exact food every day. I've been doing this for around 3 months.

  14. 1 month ago
    Anonymous

    I kept getting stomach bugs throughout the year and each time, I take a 1 week break to solve it.
    It's literally the only thing stopping me from being consistent in the gym.
    How do I prevent this?

  15. 1 month ago
    Anonymous

    How many times a week should you do DL, squat, BP, and OHP when training for strength?
    Does anyone have a 4 day routine ?

    • 1 month ago
      Anonymous

      >Does anyone have a 4 day routine
      Gave it a go myself. What should I change?

      • 1 month ago
        Anonymous

        I would modify that second lower day to have less erector spinae involvement because you don't want to put too much stress on your spine.

        • 1 month ago
          Anonymous

          Oh yeah. It does have the weekend to recover though, ULxULxx. Should I still change it? What should I change it to?

          • 1 month ago
            Anonymous

            hmm having thought about it for a bit, if you aren't experiencing excess fatigue and are happy with the progress then you don't need to worry too much about it. But pay attention to what your body is telling you.

            • 1 month ago
              Anonymous

              Haven't tried it yet, still in hypertrophy/rehab phase.

              • 1 month ago
                Anonymous

                I meant that as ongoing practice.

  16. 1 month ago
    Anonymous

    How much does eating clean make a difference? Obviously CICO is the king principle for weight gain and loss but if you eat “Whole Foods” only and avoid sugar and processed shit will you get better results faster?

    • 1 month ago
      Anonymous

      unironically yes.

  17. 1 month ago
    Anonymous

    Can someone give me a rough calorie estimate of what this would be? It's chicken, rice, broccoli, and salad

    • 1 month ago
      Anonymous

      350kcal

  18. 1 month ago
    Anonymous

    help. i’m trying to lose weight. i’m 5’8” 158lbs and i’m lost and idk what to do. i though i could cut since i can do 1/2/3 but i still look dyel. do i keep cutting? can i get a bf% estimate? i cannot build muscle at all and i cannot get stronger without a caloric surplus but i’m already overweight and look like shit i don’t know what to do anymore.

    • 1 month ago
      Anonymous

      help

    • 1 month ago
      Anonymous

      help

    • 1 month ago
      Anonymous

      help

    • 1 month ago
      Anonymous

      you are not overweight

    • 1 month ago
      Anonymous

      Keep cutting but make sure you have a decent protein intake, buy some whey powder. You'll lose fat and maintain and even build some muscle.

      I guarantee you'll look better than if you tried to bulk. Even if progress is slow.

      Also you look fine you gay.

  19. 1 month ago
    Anonymous

    Can I do this and see result? My current BMI is 21.2 but I am skinny fat. I can’t really bulk as I’m not used to eating much at all and neither do I want to, but I’d love to see strength gains and body fat loss and this here seems to promise both (plus I’m autistic and like larping so extra motivation). https://blog.kinobody.com/workouts-and-exercises/christian-bale-workout-american-psycho/

    • 1 month ago
      Anonymous

      It's just a two day full body split with a cardio program included. It's not a bad plan, but it's not magic. Changing your physique takes a lot of time and a ton of dedication. Good luck

      • 1 month ago
        Anonymous

        Thanks a lot. In such case, I’ll give it a shot. Thing is I just like some exercises way more than other ones , for whatever reason , and this here contains the nicer ones so here’s to hoping I’ll see some result

        • 1 month ago
          Anonymous

          Work hard. don't give up

          • 1 month ago
            Anonymous

            I appreciate the support. Could you enlighten me on how to progress? How often should I be adding weight? It’s really hard to do that feels based for me as I was sometimes told to. I found out recently my bench is better than I thought just by randomly adding weight with a spotter, but I doubt that’s a healthy approach.

            • 1 month ago
              Anonymous

              It's not very dangerous to add weight every single workout. You are a beginner so you'll get newbie gains. The biggest concern would be doing the lifts properly. Watch videos on proper form and film yourself and analyze the info.
              In terms of progression, a rule of thumb for beginners is that if it's a compound in living legs, 10lb increase per week, otherwise 5lb increase per week. That's not the perfect place nor is it sustainable but it's a good place to start. In terms of cardio, think about levels of exertion. If you can say complete sentences with no trouble, try a bit harder. If you can barely eek out a single word at a time, take it a bit easier. With the HIIT perform this test at the end of the low intensity section.

              • 1 month ago
                Anonymous

                And in case I do it that way, how should my calorie intake look like? As I said I don’t exactly want to bulk, but would be happy to see strength gains, so do I just eat slightly less to see some body fat drop?

              • 1 month ago
                Anonymous

                Weigh yourself in the morning when you wake up after you piss but before you have a drink of water. Do it every day or every other day or every 3 days up to you. If you noticed that you're slowly gaining weight eat less if you notice that you're slowly losing weight eat more. You should recomp for the first 2 months of your training then decide whether or not you want to bulk or cut. People who disagree with me and say you should immediately bulk or immediately cut have merit in what they're saying. Based on your posts it sounds like you're pretty weak and maybe a little bit heavier than skinny fat, which in my opinion is prime for bulking but if you aren't interested in gaining any weight, a recomp is the next best. Just to opt for protein when you can, try to get more than 100 g per day, and use the general advice that the less ingredients that a food has the better it is. That's not always true, but I can tell you exactly what's in an apple, I have no clue what's in an Oreo.

              • 1 month ago
                Anonymous

                Big thanks for all the advice. Had to google what recomp is, but yes, this sounds exactly like something I should and realistically can do. You’re right about pretty weak part, my lifts after several months are really what many list as beginner weight like 110 bench. I think I currently can get 100/day thanks to all the cottage cheese I eat, so this recomp thing looks doable

  20. 1 month ago
    Anonymous

    I am 5 foot 9 and calabrese. What is my natty limit? Is it over for me?

    • 1 month ago
      Anonymous

      >What's my natty limit?
      You already hit it.
      >Is it over for me?
      It's been over.

      • 1 month ago
        Anonymous

        Bada boom

  21. 1 month ago
    Anonymous

    Why did you go full autistic and create a stupid faggy OP and turn it into a general? The op should literally just be:
    /qtddtot/ - questions that don't deserve their own thread
    And nothing else. Maybe an edition. Don't tell people what to do in the containment thread, they can post whatever. If you encourage people not to post here they will just make their own thread. You are a faggy pseudo janny with no actual power. Kys immediately.

    • 1 month ago
      Anonymous
  22. 1 month ago
    Anonymous

    How much weight is 1pl8? Benching 4pl8 isn't that big of a deal if the weight of one plate is 2 lbs.
    Also, I assume that by saying that you lift 2pl8 you actually mean 4, as in 2 on each side of the barbell.

    • 1 month ago
      Anonymous

      One plate is 45 lb. For an exercise to be xpl8 you need X number of plates on each side of a 45 lb barbell. So a 1pl8 bench is 135 lb. If we are talking metric then replace 45 lb with 20 kg so 1pl8 metric is 60kg. Notice that it's not exactly equal in total mass, doesn't matter, close enough for online shitposting.

      • 1 month ago
        Anonymous

        Ah. I understand now.
        Thanks.

  23. 1 month ago
    Anonymous

    I just ordered this elliptical since I need my daily low intensity cardio (neighborhood sucks and there's dogshit everywhere).

    My dumbass didn't check what the limit for this is and turns out it's 110kg. I'm currently 130, and that daily cardio is what I need to really be losing the weight.

    Already do regular 3-day a week bone broth fasts and will be more serious with lifting next year so I'm confident that I'll be dropping the weight fairly quickly.

    Is that thing gonna hold up even if I'm 20kg over what that thing is rated for?

    Pic related, it's the thing I got. Not some cheap china shit either afaik

    • 1 month ago
      Anonymous

      Yes, you weigh too much. Walk (don’t run as your joints won’t like it at your current weight) at least 10k steps a day (work your way up to this if you can’t already do it) and/or climb stairs to get down below the weight limit before using it. Don’t fall into the trap of buying things to force you to start a habit (buying it after you’ve lost weight from a cost-free activity would be ok as you’ve already started the commitment to your fitness and health). Tell yourself that you really want to achieve your goals

  24. 1 month ago
    Anonymous

    For the last few months I've had slight but noticeable pain on my left elbow but I can't tell if it's muscle or bone related.
    When I'm working in my manual labour wagie job I notice it little bit but when I exercise at home it's very noticeable during workout + my resting day.
    as a DYEL newbie with a pair of adjustable hand-me-down dumbells
    >how to choose how much weight I should lift maximum so I don't fuck my left elbow further
    >weekly number of total sets
    >newbie rep range
    My right arm is already my dominant arm with also noticeably way more muscle and I can push myself more with it, should I use different weights in my arms?
    I know should go to a doctor after new years but it's weird it didn't go away for how many months now maybe I fucked it up at work before I even started lifting baby weights.

    • 1 month ago
      Anonymous

      >but I can't tell if it's muscle or bone related.
      It should be obvious. Tendon pain is a bit more sting-ey while bone pain is more dull. Tendon pain happens on movement or in specific positions while bone pain happens on touch. You should probably do some phys rehab exercises for tennis elbow.
      Nice apu, saved 🙂

    • 1 month ago
      Anonymous

      I have the same problem, my left side is my weakest side I think it's tendinitis.

  25. 1 month ago
    Anonymous

    >5'10/150lbs/M
    Started just barely lifting again and I have previously had pain from doing deep squats, so I switched to split squats. I don't get the same pain, but my left hip still feels really sore/used up like it takes more punishment in comparison to my right hip which doesn't notice any issues at all. But it feels like that pretty much all the time and gets more intense with movement. Should I just keep going?

    • 1 month ago
      Anonymous

      Take a week off of squatting

  26. 1 month ago
    Anonymous

    If I start cutting will I still lose strength even if my lifts are still weak as fuck?

    Bench: 150lbs x 5
    Squat: 165lbs x 5
    Deadlift: 205lbs x 5
    OHP: 85lbs x 5

    I'm skinny fat and I miss seeing my jawline in the mirror.

    • 1 month ago
      Anonymous

      You can likely maintain, but you probably won't gain. Either way, just make sure that even while cutting, you're still hitting your protein levels.

  27. 1 month ago
    Anonymous

    >when you're in a very low body fat range like 10% or less you will actually look less muscular in clothes
    What is the optimal range of body fat to look bigger without a keg belly and gynotits in something like turtlenecks or loose t shirts?

    • 1 month ago
      Anonymous

      15% but you may have a bit of gynotits and lose a lot of definition in your face
      you shouldn't care much about looking big tbh just maintain 12% and your face will look infinitely better

  28. 1 month ago
    Anonymous

    So, I've noticed on some random days. My muscles don't have the same pump as other days. Especially on chest/triceps days. I still do the same amount of sets/reps but I don't feel as yolked. What does this mean?

    • 1 month ago
      Anonymous

      I find that more reps (at moderate weight) = more pump than few reps at heavier weight

    • 1 month ago
      Anonymous

      Salt, water, and carbs affect the pump.

      https://i.imgur.com/pnUFk5u.jpg

      Okay anons, I'm new to the gym. Currently doing Stronglifts and in the past couple of weeks have been adding chin ups to get more arm work.

      I would also like to add dips to my workouts, but the only machine my gym has for dips is this assisted machine I found today before leaving which I'm not completely sure how it works. Am I able to do normal dips without assistance on this? Is it just a matter of removing the pin from the weight stack?

      Use bands.

  29. 1 month ago
    Anonymous

    Is my cut too severe?
    >eat at maintenance, I sleep fine
    >eat at ~400 cal deficit, I wake up in the middle of the night and can’t go back to sleep
    I just want to remove the last bits of chub, bros.

  30. 1 month ago
    Anonymous

    >visit family for the holidays
    >jack off using mom’s coconut oil lotion
    >dick and balls now feel silky smooth
    Are you guys lotioning your genitals?

    • 1 month ago
      Anonymous

      No, I'm horny enough as it is.

  31. 1 month ago
    Anonymous

    how should i work lats while recovering from tennis elbow and golfers elbow?

  32. 1 month ago
    Anonymous

    My face goes a little numb when I max out on a squat set. Is this bad?

  33. 1 month ago
    Anonymous

    >wannabe janny is still making QTDDTOTs like it is his job

  34. 1 month ago
    Anonymous

    Has anyone here dealt with an external shoulder impingement before? I think I caused it doing an AMRAP on bench and my right hand slipped out a bit each rep due to sweaty hands. Shit hurts and is stopping bench progress. Do I just rest it or active recovery with stretches etc?

  35. 1 month ago
    Anonymous

    Do I need sunscreen if I live in Sweden during winter? The sun is barely out 5 hours a day right now. Also could someone spoonfeed me on retinoids

    • 1 month ago
      Anonymous

      >Do I need sunscreen if I live in Sweden during winter?
      lol no. For the most part you only need sunscreen in situations where large amounts of skin are exposed to the sun for hours at a time (i.e. going to the beach, doing lots of yard work etc.) The sun isn't some poisonous thing you need to avoid at all costs. In fact reasonable sun exposure has alot of health benefits.

      • 1 month ago
        Anonymous

        And women wonder why they get played. They grossly overestimate their value.

  36. 1 month ago
    Anonymous

    I spent 8 hours sitting, this causes my knees to hurt when doing quadriceps exercises (flexing knees like squats, leg press, leg extension, hack squats). what to do?

  37. 1 month ago
    Anonymous

    Im trying to cut to 15% body fat. How important are carbs for muscle recovery/building etc? I find it a lot easier to just not eat carbs, so im wondering how much of them i can just avoid and instead eat more fats/protein.

    • 1 month ago
      Anonymous

      Optimal gym performance typically means keeping your glycogen stores topped off, which is why its common to eat carbs both before and after working out in order to maximize performance, but your primary goal here isn't maximizing performance, its cutting. Likewise, cutting carbs, especially if you're new to it will likely make you feel a bit sluggish at first and being on a caloric deficient in general is going to hurt your performance, but in the end its calories in/calories out. If not eating carbs is the key to your cutting success than by all means go for it.

  38. 1 month ago
    Anonymous

    I saw an old coworker/classmate from high school at the gym, I guess getting his early start on new years. I think he pretty clearly recognised me.
    Should I, like, say hi? I mean I like the guy, he was always pretty cool back then, but it just seems weird to just go up and say hi.

    • 1 month ago
      Anonymous

      My rule of thumb is, if you still remember his name go say hi.

      • 1 month ago
        Anonymous

        Man I already ignored him for a full session, how do I play it off next time I see him?

        • 1 month ago
          Anonymous

          If he brings it up, or you can't help but bring it up, just be frank: "yeah I didn't know if I should or not, until I found myself wishing I did. No hard feelings?" and fist-bump.

  39. 1 month ago
    Anonymous

    I've been following OP guide and bought some supplements, but I accidentally bought both whey and BCAA. How do I combine them? Whey before workout and BCAA after?

    • 1 month ago
      Anonymous

      BCAAs + caffeine make for good preworkout. Whey is a post workout and pre nap/sleep thing. In my experience whey before lifting leads to vomit.

      • 1 month ago
        Anonymous

        I'll give it a go, thanks.

  40. 1 month ago
    Anonymous

    how do i know if i have a tapeworm? bro could be eating all my gains

    • 1 month ago
      Anonymous

      Evidence of tapeworm can be found in feces if you look closely. If you are experiencing abdominal pain and diarrhea , sudden weight loss, lethargy, and these persist even when eating (even with no appetite) you should see a doc.

      • 1 month ago
        Anonymous

        nah, just probably not eating enough

  41. 1 month ago
    Anonymous

    Crunches vs sit-ups vs both for a DYEL with shit core strength and tight hip flexors?

    • 1 month ago
      Anonymous

      please respond

    • 1 month ago
      Anonymous

      please respond

      Fine. Ideally, you don't do either. Both aren't terribly good for the back, while also being difficult to actually add resistance in safely. If you have access to a gym or at least a pull up bar, you have a whole host of much better options.
      But I'm gonna assume you're just at home doing bodyweight and don't have shit for equipment, so situps. Fuller range of motion on the hips, more taxing on the lower abs (the parts that matter), won't hurt as much (like, soreness wise, less "burn") but that's not necessarily a bad thing. Take it slow to start, all muscles don't respond terribly well to going from never worked to worked but abs respond *particularly* badly at the start.

      • 1 month ago
        Anonymous

        Thanks. I have access to a gym (workplace's staff gym), what do you suggest? Scooby speaks well of crunches so I thought I'd do them.

        • 1 month ago
          Anonymous

          They're kind of a holdover from earlier times when they were more common. No one is bad for ever having recommended them years ago, it was a different time, and scooby's thing was workouts for people with little in the way of equipment.
          Hanging leg raises (or hanging knee raises, if you can't raise your legs) is a personal favourite, because you get to toss in a good bit of grip training, since it's quite easy to undertrain grip. You can turn this into an isometric by raising your legs and just keeping em there, and you can even do a few pull ups if you're bored of just hanging there.

          • 1 month ago
            Anonymous

            Checked and thanks again. Pullups are already part of what I'm doing so hanging knee/leg raises sounds great!

  42. 1 month ago
    Anonymous

    I’m thinking of dropping leg day in favour for an extra rest/cardio day and just integrated squats into my push days, and alternating bent over row with deadlifts
    Is this feasible? I don’t really see the point in other leg shit my legs are quite large due to having a hamstring condition.

  43. 1 month ago
    Anonymous

    Any recipe for good tasting high cal protein shake? Mine is around 900cals but im starting to get sick of it. (400ml full fat Milk,2 tbsp Nutella, 2tbsp Ice cream, creatine and protein) and banana on the side. I dont like the taste of peanut butter in the shake So dont want that in there. thx

    • 1 month ago
      anonymous

      I would never get sick of that, that sounds so good. I gain too much fat so I have to do a leaner bulk. My daily protein shake has 1200 calories and 64 grams of protein.

      Recipe:
      8 cups of milk

      • 1 month ago
        Anonymous

        Idk the taste is kinda off,i can still smell the protein in there so i Always freeze it to near slushie or really cold to mask the flavor a bit. not sure if adding more Nutella or ice cream will help.i use unflavoured protein

  44. 1 month ago
    Anonymous

    Are there any strength-to-weight ratio standards out there to use as a goalpost?

    I am 6'0", 155lbs, and dont want to put on too much more weight cuz I want to compete in kickboxing/muay thai. My cardio is on point, and technique is pretty good, so I am now looking towards getting the strength and explosive power side dialed in.

    Everywhere I look though its just strength standards based off of max lifts or under the assumption that the person will only be lifting and not doing any other sport or activity.

    • 1 month ago
      Anonymous

      What exactly are you looking for? There's the Russian classification system, based on 3 lift total, and then you could use wilks/dots and compare yourself to people your age/strength on openpowerlifting (also uses 3 lifts). Other than that, there used to be symmetricstrength but it's dead.

      • 1 month ago
        Anonymous

        my main hope with asking this is to find general strength standards for specific weight ranges.
        Im looking to get stronger for combat sports, which I could just achieve by saying "get as strong as you can while maintaining your current weight". But that leaves a lot of overlap and opportunities to, for lack of a better phrase, waste time and effort.
        I want a general goalpost to know when I have done "good enough" as far as strength goes, and could use that time, energy, and recovery towards building other skills outside of strength.

        My fear with comparing to powerlifters is that they represent the top percentage of people in my age and weight range, and are dedicated to lifting. So likely their numbers would be way higher than I would ever need to achieve for the purpose of general fitness and strength.

        • 1 month ago
          Anonymous

          You can still use wilks/dots to figure it out. There are plenty of weak powerlifters on openpowerlifting so it's still fairly representative. Pic related is USPA's classifications based on actual lifts for a given weight class.

          >Good enough
          Probably around a 350-375 wilks/dots. I doubt more than 400, because that's roughly nationally competitive.

          • 1 month ago
            Anonymous

            thanks a lot for this man, I really appreciate it

        • 1 month ago
          Anonymous

          https://symmetricstrength.com/

          • 1 month ago
            Anonymous

            Oh sweet, it undeaded

          • 1 month ago
            Anonymous

            >lifting for 3 months
            >entry all my lifts
            >untrained in all categories except diddies
            bros...

            • 1 month ago
              Anonymous

              We all start somewhere fren

  45. 1 month ago
    Anonymous

    Anyone know about working out in the cold for long periods of time? I ask because yesterday I had work in a coolroom and, even though I didn't feel cold at all once we started working (even after breaking a sweat and moisture building up in my mask), during our breaks outside in the sun every 2 hours, my skin would feel slightly tingly, and I can't find whether or not I should be worried.

    • 1 month ago
      Anonymous

      Please bros, there's gotta be someone who's exercised in the cold (say under 10C/50F), right?

      • 1 month ago
        Anonymous

        The cold does that shit to you. Just wear a hoodie while lifting, being hotter is infinitely better than being colder when it comes to lifting. If you're a pussy skinmaxxer like me use moisturizer for uncovered skin and vaseline for lips too

        • 1 month ago
          Anonymous

          Thanks so much for taking the time to answer me bro.
          I'd like to wear an athletic mask to deal with the moisture of my breath and prevent this dryness in my sinuses from my second day in the cool room. I do have some skin and scalp problems but they're mostly tied to greasiness from excessive sweating, so I might not wear anything extra beyond that (FYI my current outfit is short-sleeved T-shirt, cargo pants, safety boots, face mask, beard snood, hairnet, very light labcoat with cuffed sleeves, and work gloves). But I do get that I oughta maximize warmth (within comfort) for better blood circulation. I might try a long-sleeve T-shirt.
          It doesn't look like they intend to keep me in the coolroom anyway, but I'll keep all this on mind, in case they rotate my shifts.

  46. 1 month ago
    Anonymous

    I rarely do deadlifts, but when I do, it fucks up my lower back for the next several days. It aches, makes it harder to bend and just doesn't feel right, thats why I almost never do them. My form is good, even asked PT for form check, but compared to my other lifts relative to my bodyweight it's my weakest lift. I'm 6'3, 230lbs, and my max DL is 395lbs.

    I clean&jerk each week, regularly at 265-285lbs, max is 300. No back problems from this whatsoever, just deadlifts. Should i just stop doing deadlifts altogether? Doesn't feel like I'm getting much out of them anyways, just painful back. Would love to hit 5 plates though. Any tips?

  47. 1 month ago
    Anonymous

    I was accidentally browsing IST instead of IST and didn't even notice for a solid 10 minutes. Why is this board so offtopic?

  48. 1 month ago
    Anonymous

    Haven't been to the gym in two weeks, how much weights should I drop again?

  49. 1 month ago
    Anonymous

    pendlay row vs bent (back horizontal to floor) row? they target the same muscles but on the pendlay row its more explosive so more weight can be used, while the bent one is more controlled, esp when lowering the weight to the ground so less weight used. how do i decide on what i want to do?

    • 1 month ago
      Anonymous

      The eccentric part of a movement is very hypertrophic. Mike Israetel claims that it's even more hypertrophic than the concentric for example. So for size, the pendlay row isn't ideal. Do a bent row with a controlled eccentric and let your shoulders protract in the bottom to really stretch the lats.

  50. 1 month ago
    Anonymous

    hit 180lbs for 8 reps (1 set) on Sat.

    Attempted a 1 rep max for 2 plates today and failed.

    What should I build up to before attempting a 2 plate bench again?

  51. 1 month ago
    Anonymous

    What's a "good" over head press? 1pl8?

    • 1 month ago
      Anonymous

      Depends on height, bodyweight, and sex, as well as what you mean by good. In the realm of strength training specifically, probably like 225-250+. If you're small it can be lower and fat it can be higher

  52. 1 month ago
    Anonymous

    I'm doing RDLs in a power rack so I can properly reset and brace between reps. I still do a controlled eccentric. My issue is that on the concentric, I feel it mostly in my hamstrings and glutes like I should. But on the eccentric I feel my lower back a lot more. I feel like I'm having a hard time hinging as far back as I should be and and bending too much with my back instead. Any tips?

  53. 1 month ago
    Anonymous

    Any anons have advice for meal prepping/planning? I'm skinny fat now and trying to build muscle and lose fat to look like pic related. My TDEE is 2500 calories and I barely get 1800 most days at best. I'm afraid of over eating and getting fat again.

    My biggest fears for meal prepping is cost as I'm poor and usually eat the food my folks buy since I live with them and so that it doesn't go bad since money is tight for them, among other things

    I only do calisthenics is that helps anything

    • 1 month ago
      Anonymous

      meal prepping can save you a tonne of money because you can buy the ingredients in bulk.
      in terms of advice make stuff that you know you will eat. get a good ideas of the macros you need and try to make it work an 80% plan that you can do is better than a 100% plan that you fail
      if you are struggling to get the calories you need don't try and increase your daily intake by 700cal in one day raise it slowly over time with high calorie options a slice of toast with peanut butter is over a 100 cal

  54. 1 month ago
    Anonymous

    I've been lifting for about a year now, and my lifts are shit. My current 1rms are:
    Bench -145lbs
    Squat - 195lbs
    DL - 235lbs
    started with the bar on all of them but i'm 6ft and ~190lbs and feel like i should be doing better by now. am i a genetic dead end?

    • 1 month ago
      Anonymous

      You train like a pussy, you eat like a woman and your recovery is dogshit. Genetics is cope.

      • 1 month ago
        Anonymous

        you're probably right about the eating, i'm still a fat fuck and would like to change that. training like a pussy is what i'm worry about, i really don't think i'm half-assing it or not putting in enough effort, because it feels like i am. i'm starting gzclp next week and hopefully having concrete progression to follow will lead to some improvement

        • 1 month ago
          Anonymous

          Good news is that 1 year isn't that long, many people spin their wheels for way longer than that achieving next to nothing

          • 1 month ago
            Anonymous

            that's true. i basically started from a zero muscle mass totally sedentary dweeb so i have made some progress

  55. 1 month ago
    Anonymous

    I'm moving out of home (I'm 25) and therefore joining a real gym instead of using the one at my folks' apartment complex (it has a cable machine and dumbbells up to 40 lb).

    I can do a couple (2-4) strict pull-ups and 40 push ups in a set. I lost 20 kg over the last year (maintained for 6 months) and feel pretty good about that but I'm still skinnyfat and dyel.

    5'10
    170 lbs
    21% bf

    I'm not really sure what to do next. There's a lot of contradicting suggestions that I should just cut until I'm a skeleton, do SS or just focus on bw stuff.

    help?

    • 1 month ago
      Anonymous

      reddit ppl or gzclp

    • 1 month ago
      Anonymous

      Posting body

      reddit ppl or gzclp

      Thanks anon I'll look into it

  56. 1 month ago
    Anonymous

    I don't know if this is the right thread to post this in. If not I apologize. I was looking to get back into gym going but more seriously. I was going to meet with a personal trainer to help steer me in the right direction but dude was wanting 200 a month for 4 sessions a month. I just wanted someone to check my form and tell me if compound lifts are better or if I should try something else. Should I take the offer or just say fuck it and make my own routine from scratch. I just want to make it bros.
    >inb4 poorfag
    >inb4 dyle

  57. 1 month ago
    Anonymous

    what is the best way to do face pull or another exercise that is unfucking shoulders via external rotation

  58. 1 month ago
    Anonymous

    Okay anons, I'm new to the gym. Currently doing Stronglifts and in the past couple of weeks have been adding chin ups to get more arm work.

    I would also like to add dips to my workouts, but the only machine my gym has for dips is this assisted machine I found today before leaving which I'm not completely sure how it works. Am I able to do normal dips without assistance on this? Is it just a matter of removing the pin from the weight stack?

    • 1 month ago
      Anonymous

      If it's like the one at my gym you can fold up the knee pad and do normal dips. Otherwise, removing the pin should have the same effect

  59. 1 month ago
    Anonymous

    are my protein, carbs, and fat intake good?
    130kg, 190cm, 30% bf, 2300cal
    130g protein (1g/1kg bw)
    carbs are whatever i dont have a goal or try to restrict it it can range from 150g-250g but usually at the lower range
    minimum 60g fat but i usually get 100g-120g

    • 1 month ago
      Anonymous

      100-120g of fat is 900-1080 calories, that's almost half your diet. What are you eating that's making that number so high?

  60. 1 month ago
    Anonymous

    Something has been on my mind that I have no answer to.
    If all we need are
    - Exercise
    - Lots of proteins
    - Excess calories
    Then why can't we just eat junk food and protein supplements?
    Can't I get ripped on McDonalds and whey protein if I eat the correct amount of both?

    • 1 month ago
      Anonymous

      sure food is food

    • 1 month ago
      Anonymous

      Ask keto ppl

  61. 1 month ago
    Anonymous

    why does my neck constantly get injured? ive pulled it 7 times in the last year. how do i strengthen my lower traps? should i do neck exercises every day?

  62. 1 month ago
    Anonymous

    Any recs on cardio machines?
    Im fat as fuck and I dont want to fuc my knees up.
    Are Exercise Bike better than Recumbent Bikes or rowing machines?

    • 1 month ago
      Anonymous

      I like treadmill at maximum incline. Mix up walking forwards and backwards

  63. 1 month ago
    Anonymous

    Went from 150lb to 175lb in about 7 months, a little huskier but not so bad. Shoulder I keep bulking or go from 3000 to 2500 calories and start doing cardio again.

  64. 1 month ago
    Anonymous

    I feel like I have a tiny tiny spec of food in my throat that just won't go in or out

    How do I stop it

  65. 1 month ago
    Anonymous

    Does getting a partner (as opposed to pic related) have any fitness benefits for a strong independent woman?

    • 1 month ago
      Anonymous

      No. You are better off dying alone.

  66. 1 month ago
    Anonymous

    Anyone had any luck in their early 20s using Vitamin D, K2, and Zinc supplements to grow? Its supposed to help your bones apparently.
    Im 5'7, i started taking these about a month ago and havent noticed much improvement. I do feel slightly taller.

  67. 1 month ago
    Anonymous

    I’ve been doing dead hangs and can now do about 1/5 of a pull up after 2 weeks. Should I keep dead hanging or do those baby 1/5 pull ups? Which will help me progress to a full pull up faster?

    • 1 month ago
      Anonymous

      2 weeks and you still can't do a single pull up? Do you eat?

      • 1 month ago
        Anonymous

        I’m progressing at my own pace. I’m 6’7” and 170lbs. It’s a slow process for me ok?

    • 1 month ago
      Anonymous

      Any advice senpai?

    • 1 month ago
      Anonymous

      Do negative pull ups. Jump up to as high as you can for the pull-up, then resist gravity on your way down. This will work you on the full range of motion that you're currently unable to do going up.

      • 1 month ago
        Anonymous

        I'm actually tall enough that I don't have to jump very high for that to happen. I'll give it a shot.

  68. 1 month ago
    Anonymous

    What 3-day routine I should do after I can't do linear progression any more? I can't make good progress with pic related any more, but all hypertrophy programs I find online are either for powerlifting or 4-6 day programs.

    • 1 month ago
      Anonymous

      https://liftvault.com/search/ look for yourself mate

      • 1 month ago
        Anonymous

        Useful resource. Do people actually do shit like this? Does it build strength?

  69. 1 month ago
    Anonymous

    Why can't I extend my arm fully after doing a bodyweight routine? It's literally just my right arm, even though I only ever used both at once.

    • 1 month ago
      Anonymous

      pls respond
      ALSO, is it better to continue the routine or wait?

      • 1 month ago
        Anonymous

        Could you be a little more specific about the problem? It's a probably a result of normal muscular asymmetry brought about by being a normal human being that doesn't do everything with each arm evenly, but details help.

        • 1 month ago
          Anonymous

          idk when I woke up my arm was stuck at 90° and I I've been spending the entire day trying to keep it straight/mobile again. When I go back to sleep (have been spending most of the day sleeping) and bend my arms, it gets stuck that way again. The last time I did the workout was on Tuesday

          • 1 month ago
            Anonymous

            Oh, well, that's not what I was imagining. Sorry man, I really can't help with that. That's definitely a medical issue now, not an "ask a mongolian fitness board" issue.

  70. 1 month ago
    Anonymous

    Skinny dyel here. Started mid this year. Rate routine:

    Monday
    >DB chest press 3x10 reps
    >DB chest pullover 3x10 reps
    >Arnold Press 3x10 reps
    >elevated pushups 3x10 reps
    >dips 3x10

    Tuesday
    >rest

    Wednesday
    >pullups till failure x3
    >concentration curls 3x10
    >hammer curls 3x10

    Thursday
    >Bulgarian split squat 3x10
    >Reverse lunges 4x20
    >squats 3x5
    >calf leg lift 3x15

    Friday
    >rest

    Saturday
    >same as monday (chest+shoulder)

    Sunday
    >same as thursday (legs)

    I used to do more regular squats than split ones but I seem to see more results when I do more split squats than normal squats.

  71. 1 month ago
    Anonymous

    Hello, I'm doing a recomp at maintenance calories (some say it's not possible)

    The way I take the measurements is pretty consistent, my limbs seem to be losing circumference a bit as well as my torso and hips but my chest and shoulders seem to be growing

  72. 1 month ago
    Anonymous

    >Got a 100 dollar gift card for Dick's Sporting goods for Christmas
    uh....anything worth getting from Dick's? I swear the that store closed down with like Barne's and Nobles.

  73. 1 month ago
    Anonymous

    I don't know if I should keep doing this as written in picrel (with grease the groove push ups and pull ups added and run on rest days), add some more arm isolation or start coolcicada PPL. Still a noob.

    I worry that volume is too low and that grease the groove push ups and pull ups are not enough to make up for it. I enjoy strength but right now my goals are aesthetics.

    • 1 month ago
      Anonymous

      woops, I posted a shit picture but it is IST variant of greyskull LP like this

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

      What 3-day routine I should do after I can't do linear progression any more? I can't make good progress with pic related any more, but all hypertrophy programs I find online are either for powerlifting or 4-6 day programs.

    • 1 month ago
      Anonymous
  74. 1 month ago
    Anonymous

    What do you guys eat for lunch? ive been having fruit for breakfast and having a croque madam for lunch for a few days now but I want more variety. I also figure eating buttered bread and ham every day isnt a good idea.
    I just want something filling that'll last me till supper.

    • 1 month ago
      Anonymous

      I like a tuna/spinach/rice combo

    • 1 month ago
      Anonymous

      Quark with coconut yoghurt, apple sauce and blueberries (the small compact purple kind, not the thick blue watery white inside kind)

  75. 1 month ago
    Anonymous

    why does my left bicep start to painfully ache while skipping rope?

  76. 1 month ago
    Anonymous

    What is a good 4-day routine for aesthetics? I’ve been doing OK with westside for skinny bastards 3 so far, but are there better options? I would also like to keep each session under 1 hour because I combine it with lots of cardio.

    • 1 month ago
      Anonymous

      Bump

  77. 1 month ago
    Anonymous

    Is my cut too severe?
    >eat at maintenance, I sleep fine
    >eat at ~400 cal deficit, I wake up in the middle of the night and can’t go back to sleep

  78. 1 month ago
    Anonymous

    I fucking hate lifting weights and calisthenics. What's the most efficient activity to train upper body that's not mind numblingly boring? I already rock climb but I would like to start something else as well.

  79. 1 month ago
    Anonymous

    6-8 or 10-12 for incline DB press for size? whats your preference?

  80. 1 month ago
    Anonymous

    I can't get a power rack, will pic related be enough?

    • 1 month ago
      Anonymous

      absolutely not

      • 1 month ago
        Anonymous

        Not even with dumbbells and a curl bar?

        • 1 month ago
          Anonymous

          nope, just go to a gym

  81. 1 month ago
    Anonymous

    Hit a “big” squat of 325x5 today at 6’1” 177. My legs are growing but not nearly as fast as I assumed they would. I am running 3 day Texas Method for legs, should I keep running it until I fail a set of squats? Or am I at a point where a hypertrophy routine with more volume will get me more mass?

    • 1 month ago
      Anonymous

      If you're still progressing your squat on TM you should keep doing it. You can add in additional volume in the form of leg extensions, leg curls, hack squat, leg press etc. You'll have to experiment to see how to best do that and not impact your ability to PR on intensity days

  82. 1 month ago
    Anonymous

    Speaking of protein shakes. Is whey + water a way to go after workout if I want to cut or should I add more stuff?

    • 1 month ago
      Anonymous

      if youre taste sensitive (aka a pussy) it might taste weird depending on the whey you use but no, its fine if it dissolves well. takes 5 secs to get down

  83. 1 month ago
    Anonymous

    Is it a good idea for a beginner to start by doing calisthenics, like dips, pull ups and so on until I'm able to do 12 reps and then switch to weights?.

    • 1 month ago
      Anonymous

      Just lift, bitch

      • 1 month ago
        Anonymous

        Your mother is a whore

    • 1 month ago
      Anonymous

      There's no reason to not start with weights immediately unless you're literally skeletal. If you're just skinny just start light on weights.

      I believe nofap is bullshit, but I definitely get more focused and full of energy after a few days of not cooming, but then after a few more it drops off and my libido get low as fuck. Is there any way I can keep this energy, or should I do cycles of massive daily cooming to keep my balls busy, and using these short bouts of nofap power?

      I feel the same. I do believe there's benefits to not jacking off, but I kinda get low libido if I don't release for a week or so. I try to go for 1-2 times a week.

  84. 1 month ago
    Anonymous

    Why I’m always shit blood after drink coffee?

  85. 1 month ago
    Anonymous

    Tourist to this board, been trying to take better care of myself physically and mentally lately.
    Never worked out a day in my life (in a way that actually mattered, anyway). Do I have the frame for it? Where do I even start? I max out at 15 push-up reps and about 40sec plank as a very rough baseline.
    >24yo
    >6ft2
    >245lbs

    • 1 month ago
      Anonymous

      There's no such thing as "the frame for it" unless you're trying to acheive something that would require a specific frame. In reality, pretty much everyone can get stronger, healthier, and of course look better through physical activity. You wanna be a soft and shitty version of yourself, or a less soft and less shitty version of yourself?
      You start by getting a gym membership and getting your ass over there. You're here because you want to lift weights, so a beginner lifting program for at least 3 months. Doesn't matter which, just choose the one you like and stick with it for 3 months. Don't worry about whether or not it's optimal, if it's even halfway reputable it's as optimal as it gets for beginners, who don't actually need that kind of shit.

  86. 1 month ago
    Anonymous

    I believe nofap is bullshit, but I definitely get more focused and full of energy after a few days of not cooming, but then after a few more it drops off and my libido get low as fuck. Is there any way I can keep this energy, or should I do cycles of massive daily cooming to keep my balls busy, and using these short bouts of nofap power?

  87. 1 month ago
    Anonymous

    I have a 40€ coupon that I can use at Decathlon before the end of January, what should I get?
    would it be better to get 2 10kg plates, a stock of proteins or maybe some hiking/climbing gear?

  88. 1 month ago
    Anonymous

    do i put deadlifts on pull or legs? right now for pull I'm doing rows, dumbell pullovers, pullups, bicep curls and skiers. on leg day i squat, RDL, hack squat, calf raises & knee raises with a kettlebell. any idea where to throw DLs or do i even need them?

    • 1 month ago
      Anonymous

      pull, you already have a hip hinge on leg day though heavy squats followed by RDLs and hack squats probably isn't ideal either. If you're doing the 6 day PPL you could have deadlifts on the first pull day and RDLs on the second

      https://i.imgur.com/TuTOt6z.png

      My deadlift is much stronger than my other lifts for some reason. I wouldn't mind but I'm worried it's making my neck look too big compared to my scrawny arms. Should I hold on deadlifting for a while to let my other lifts catch up, or is that just silly?

      It's silly. Dare I say it's fucking retarded.

      • 1 month ago
        Anonymous

        How do you fix asymmetries then?

        • 1 month ago
          Anonymous

          Do you squat highbar or lowbar? Your form is probably shit on squats. Or you just have monkey arms and good deadlift leverages

  89. 1 month ago
    Anonymous

    My deadlift is much stronger than my other lifts for some reason. I wouldn't mind but I'm worried it's making my neck look too big compared to my scrawny arms. Should I hold on deadlifting for a while to let my other lifts catch up, or is that just silly?

  90. 1 month ago
    Anonymous

    There's only metric plates at my gym.
    Is 1pl8 20kg or 25kg?

    • 1 month ago
      Anonymous

      20

      • 1 month ago
        Anonymous

        Then I've reached 1pl8 for reps today.
        Cool, thanks.

  91. 1 month ago
    Anonymous

    is my free test affecting my ability to gain muscle and get stronger? i’ve had this problem for months, i have all the sides of low t but my doctors won’t do anything about it. should i just inject test? i feel like a woman

  92. 1 month ago
    Anonymous

    Any good videos on stretches/home stuff I can do to improve my really weak back muscles and hips. I've been a NEET that sits down all the time for years and my first goal is to do a proper pull up (hips have nothing to do with that). I've made good gains on the lat pull down and can do a good bit of my body weight but I feel no closer to doing a proper pull up. I cant even dead hang that long. I've got some bands on the way to go through the motions/do assisted, but I'm gonna feel like a retard using those in the gym so I might get a pull up bar for use at home.

  93. 1 month ago
    Anonymous

    What is up IST? Should I? Its around 54 usd.

  94. 1 month ago
    Anonymous

    I reached max ROM with the ab wheel rollout for reps (3x8). I do not wish to do any harder ab exercises. How often and what volume should I keep doing them to maintain my strength?

    • 1 month ago
      Anonymous

      >max ROM
      Are you doing that with a hollowbody position or banana back? hips extended? I highly doubt you're doing them to truly max ROM under control

      • 1 month ago
        Anonymous

        >I highly doubt
        Based on what?
        I'm not gonna record myself, but I've been doing them over a year and I've watched videos on form tens of times.

        • 1 month ago
          Anonymous

          >Based on what?
          The fact that max rom ab wheel with good form are hard and your lack of knowing how to maintain a strength level. It's like someone drawing something really well asking how to sharpen/maintain a pencil

          • 1 month ago
            Anonymous

            >comparing a basic need to something you'd only need to know at an advanced level
            That's retarded, but believe what you want.

            • 1 month ago
              Anonymous

              Knowing what frequency and volume you need to maintain strength is literally basic knowledge for strength training. It's easier than what you need to improve strength. Progressive overload is what builds strength. Literally just keep doing what you're doing and you'll maintain your current strength.

  95. 1 month ago
    Anonymous

    Which exercises work out the most muscles in my body? I'm looking for a efficient set, which will improve all of my body. I don't really care about aesthetic, just functionality and strength.

    • 1 month ago
      Anonymous

      clean and push press
      farmers walks and/or sandag carry
      sled push/pull
      squats
      pullups
      deadlifts

    • 1 month ago
      Anonymous

      compounds will work out the most amount of muscles, but just compounds will probably drain you the most. It's a good idea to have some isolations in to hit your weak points and assist your neglected areas.

    • 1 month ago
      Anonymous

      squat bench dead

  96. 1 month ago
    Anonymous

    i almost never see threads about preworkout, eaas, or post workout on this board. Why is that? arent those really important for workouts and recovery?
    i use gorilla mode pre for leg day and gorilla mode nitric for push/pull. eaas usually 1/3 into my workout and i have a protein shake after my workout

    • 1 month ago
      Anonymous

      make one then bro

    • 1 month ago
      Anonymous

      >i almost never see threads about preworkout eaas, or post workout on this board
      >arent those really important for workouts and recovery?
      not really. PWO is completely optional and many decide to not use it at all. I like it but only because I hit the gym first thing in the morning and it helps me wake up. I find most PWO is just a shitload of caffeine mixed with some creatine and other bullshit. Too much caffeine tires me out, so I stick with 250mg or less. Some go as high as 400-500 mg which is insane.

      Best exercises for building muscle with no access to weights?

      Pull ups, dragonflies, any kind of gymnastics, etc

      I can barley walk now thanks to a swollen sensation from my upper calf to lower hamstring area, I tried doing one legged calf raises on a raised platform since my new gym doesn't have good calf machines. How do I avoid this? Pretty sure I wasn't locking out my knees

      You don't need a calf machine for calf exercises. Dumbbell calve raises will be fine, and if you need any sort of raised platform just grab some plates.

      https://i.imgur.com/yy0hxdC.png

      Pic related is my multivitamin; I made sure it didn't contain onions or corn syrup.
      Did I do good?

      multivitamins are a scam, you get most of these nutrients through a normal balanced diet and unless you are deficient in any area you will experience no benefit from taking them. It's like adding gas to a car: as long as you have any at all you're going to be fine; adding more isn't going to make the car better.

  97. 1 month ago
    Anonymous

    Best exercises for building muscle with no access to weights?

  98. 1 month ago
    Anonymous

    I can barley walk now thanks to a swollen sensation from my upper calf to lower hamstring area, I tried doing one legged calf raises on a raised platform since my new gym doesn't have good calf machines. How do I avoid this? Pretty sure I wasn't locking out my knees

  99. 1 month ago
    Anonymous

    How much zinc is too much? I already get 5 mg from a multivitamin, but a supplement gives me 30, if I took both I'd only be at 35, is that too high?

    • 1 month ago
      Anonymous

      30 is the perfect number unless you’re a midget or landwhale. 35 should be fine, but make sure it’s a quality multivitamin and not some gay shit from CVS

      • 1 month ago
        Anonymous

        Pic related is my multivitamin; I made sure it didn't contain onions or corn syrup.
        Did I do good?

  100. 1 month ago
    Anonymous

    [...]

    Went from 150lb to 175lb in about 7 months, a little huskier but not so bad. Shoulder I keep bulking or go from 3000 to 2500 calories and start doing cardio again.

    Been having trouble with finding the right chest exercise at planet shitness but I’ve settled on the incline dumbbell and that’s going well. Curling 40 pounds 3 reps per side, leg Press is Astronomical, will be deadlifting 220lb tommorow. Not as focused as I could’ve been but I’m going to change that in the new year. Definitely need something good for my core, always have had a flabby center unless I’m taking 20k+ steps per day.

  101. 1 month ago
    Anonymous

    I recently noticed an asymmetry in my traps; could it be caused by not changing up which hand goes over the bar during alternate grip deadlifts?

    • 1 month ago
      Anonymous

      yes, it could also be caused by any number of things

  102. 1 month ago
    Anonymous

    When someone says they can bench press 2pl8, is there a range of sets/reps that would qualify someone to say that? For example, one person can bench 2pl8 for one rep and another can do 8 reps. Can they both say they I can bench press 2pl8?

    • 1 month ago
      Anonymous

      If you just say you can bench 2pl8, it can mean your 1RM
      If you include "for reps" it must be your 2RM at least

  103. 1 month ago
    Anonymous

    Which muscles are not worked by squats, bench press, deadlifts, OHP, rows, chin-ups and dips?

  104. 1 month ago
    Anonymous

    What is this part for?

    • 1 month ago
      Anonymous

      you can carry a second load of whatever supplements you might want to shake up

    • 1 month ago
      Anonymous

      cum container

  105. 1 month ago
    Anonymous

    It's been a while since I did dips. I think my highest level was 30kg for 5 reps on the rings. I want to get back into it but I'm older and more cautious now. Are my scaps meant to retracted at the bottom and protracted+depressed at the top? I can't remember shit.

    • 1 month ago
      Anonymous

      >It's been a while since I did dips. I think my highest level was 30kg for 5 reps on the rings. I want to get back into it but I'm older and more cautious now. Are my scaps meant to retracted at the bottom and protracted+depressed at the top? I can't remember shit.
      Bump.

  106. 1 month ago
    Anonymous

    I've put a weighing scale under my hands while in a position do pushups, and it measures 50kg. Based on this, how much should i be able to bench press for the same amoubt of volume? 35kg? 40kg? Im aware it doesnt translate that easily because there a lot of stabikizing muscles at work that arent used that much during a push-up.

    • 1 month ago
      Anonymous

      That's so stupid it's genius. Most men will start around 40-60kg. If you've played some sport, probably towards the higher end.

      • 1 month ago
        Anonymous

        Its just a theoretical question. Im a noob doing SL, and currently at 32.5 bench, ie thats supposed to be my next workout.

        • 1 month ago
          Anonymous

          >32.5 bench
          How? Are you underweight or a woman? When I was 15 I started with 35kg and I was very skinny but did a lot of push ups.

          • 1 month ago
            Anonymous

            72kg at 176cm. The program stated that I should start at 20kg, so I did. Good call as well, since my stabilizing muscles are also weak and untrained, the bar never follows the correct path, just wobbles all over the place. As for pushups, I did 4 sets of 5 pushups with a wide stance yesterday simulating a bench press. I can do many more with hands at shoulder width.

            • 1 month ago
              Anonymous

              >32.5 bench
              How? Are you underweight or a woman? When I was 15 I started with 35kg and I was very skinny but did a lot of push ups.

              To add, 32.5 sinc its my 5th workout after starting. I'm obviously supposed to br able to do more, just haven't gotten there and I'm not trying to go to my max as fas I can.

              • 1 month ago
                Anonymous

                72kg at 176cm. The program stated that I should start at 20kg, so I did. Good call as well, since my stabilizing muscles are also weak and untrained, the bar never follows the correct path, just wobbles all over the place. As for pushups, I did 4 sets of 5 pushups with a wide stance yesterday simulating a bench press. I can do many more with hands at shoulder width.

                Fair enough. That should allow you to practice the movement a lot more. Hopefully you have someone to make sure you're doing it right.
                To have the bar travel the correct path move from your elbows, not from your forearms or wrists. Your forearms should always remain directly under the bar.

              • 1 month ago
                Anonymous

                Thanks.

  107. 1 month ago
    Anonymous

    DYEL beginner here, what is the minimum amount of seconds you should wait between each set?
    I don't really see the point of wasting 45 seconds after 8-12 reps of most exercises I do with the weights I do unless you're loading the weight to your absolute limit as an intermediate/pro and get breathless or immense muscle pain after your last rep.
    I can't imagine myself doing something like that for the next minimum 6-9 months so I'm wondering if I should still wait 45 seconds.
    >just do your max loads newfag and you will see why you have to wait
    Yeah sometimes I try them but I don't want to get injured so they are novelty for me plus any weight I pick up is already fucking heavy because sphagetti arms kek.

  108. 1 month ago
    Anonymous

    Switching from a PPL to a bodybuilding program because I had trouble lifting so many days in a row and I've heard a lot of things about how 6 day/week PPLs are too much for natties.
    How is that routine?

    Day A :
    >4xF pullups
    >4x10 BB bench press
    >3x10 DB pullover
    >3x10 cable chest fly (unilateral I only have one pulley)
    superset with the same bar :
    >4x10 CB bicep curl
    >3x15 CB wrist curl

    Day B :
    >4x10 BB OHP
    >3x10 DB lat raise
    >3x8 zercher squat
    >3x25 BB calf raise
    >3x10 BB shrug

    Day C :
    superset with the same bar :
    >4x10 CB bicep curl
    >3x15 CB wrist curl
    then
    4xF ab wheel
    4x12 DB tricep extension

    over 12 days this does :
    ABCxAxBxABCx
    I know it's weird but my job has me work on a 12 days cycle, which means I don't care about days of the week as I could be working on a sunday or something. So I'd rather program on that cycle.
    took some inspiration from gutsanon's routine.

    • 1 month ago
      Anonymous

      It's all over the place. Why would you have BP followed by OHP the next day?
      >DB lat raise
      >CB bicep curl
      What are these???
      >3x10 cable chest fly (unilateral I only have one pulley)
      Why wouldn't you use a pair of DBs then?
      I suggest you find a routine you like and strip it until it's something you can handle. Also, you can do PxPxLxx. I do pic related. My goal is strength for legs and hypertrophy for upper body.

      Please help me set New Years resolutions targets:

      Current stats:
      BB Squat - 60kg for 3x5
      BB bench - 52.5kg for 3x5
      DB Seated shoulder press - 18kg (each side obvs) for 3x5
      Lat pulldown - 60kg 3x5
      I can do one pull-up.

      Where should I be in a year? Does anything need to improve more than others.

      110kg squat
      95kg BP
      27.5kg db press
      85kg lat pull down
      8 pull ups

      I’m still slightly sore in my legs, does that mean I get to skip leg day today?

      No. Warm up and the soreness will go.

  109. 1 month ago
    Anonymous

    Please help me set New Years resolutions targets:

    Current stats:
    BB Squat - 60kg for 3x5
    BB bench - 52.5kg for 3x5
    DB Seated shoulder press - 18kg (each side obvs) for 3x5
    Lat pulldown - 60kg 3x5
    I can do one pull-up.

    Where should I be in a year? Does anything need to improve more than others.

    • 1 month ago
      Anonymous

      moron you bench almost as much as you squat, you're either a leglet or obese.

      • 1 month ago
        Anonymous

        Leglet thank you. I am tall and afraid of when my lower back hurts also

        https://i.imgur.com/C4hMdZV.jpg

        It's all over the place. Why would you have BP followed by OHP the next day?
        >DB lat raise
        >CB bicep curl
        What are these???
        >3x10 cable chest fly (unilateral I only have one pulley)
        Why wouldn't you use a pair of DBs then?
        I suggest you find a routine you like and strip it until it's something you can handle. Also, you can do PxPxLxx. I do pic related. My goal is strength for legs and hypertrophy for upper body.

        [...]
        110kg squat
        95kg BP
        27.5kg db press
        85kg lat pull down
        8 pull ups

        [...]
        No. Warm up and the soreness will go.

        Thanks

    • 1 month ago
      Anonymous

      Do you even (dead) lift?
      Also you might consider cleans, farmers carry, and maybe rows too.

  110. 1 month ago
    Anonymous

    I’m still slightly sore in my legs, does that mean I get to skip leg day today?

    • 1 month ago
      Anonymous

      No

  111. 1 month ago
    Anonymous

    My New Years goal is to lose some weight while adding in cardio and athletic work so this is a modified WS4SB, anyone have any opinions?

    Sat:
    >5x100m sprints
    >DL 3-5 rep max, throw occasional squat in
    >RDL 3x8-12
    >single leg squat, lunge, etc 3x8-12
    >ab work

    Mon:
    >bench 185x max reps for 3 sets
    >superset 4 sets of chin ups and face pills
    >DB Press 4x8-12
    >superset 4 sets of curls and shrugs
    >1-2 mile jog

    Tues:
    >jump circuit for 4 sets
    >clean 5x3
    >single leg work 3x8-10
    >superset neck work with abs

    Thurs:
    >push press 5x2
    >OHP 5x5 with last set AMRAP
    >superset rows and face pulls
    >superset curls and shrugs
    >1-2 mile run

  112. 1 month ago
    Anonymous

    Rate my routine please

    5 days - ABABARR

    Day A:
    Superset: 3x8 Pullups / 3x10 hanging leg raises
    Superset: 3x8 Dips / 3x10 ab roller
    Superset: 3x20+ pushups / 3x10 Inverter Rows

    Day B:
    3x8 BB/Trap deadlift
    3x8 BB Squats
    3x12+ BB lunges

    The workouts are relatively short and seems to be pretty effective so far with just being one month into it. Will start adding weights to bodyweight exercises once I feel my body has adapted. Risk of injury seems much lower. Forearms have already exploded but biceps seem to be lacking.

    • 1 month ago
      Anonymous

      Damn, she's hot. Shame about her leg getting trapped under that rock, the gangrene looks extensive

  113. 1 month ago
    Anonymous

    I've got some pretty bad mobility and strength issues in my lower half. As a result I can't really do squats and deadlifts. To make matters more frustrating, I'm currently spending most of my time at Planet Fitness (All the gyms in my area are massively fucking overpriced and I'm traveling a lot). I am going to see a PT over this (I've been trying to work through it myself and just flat out failing) but I don't want this to be an excuse to keep getting stronger. I'm hoping if I just keep lifting and working through those issues, I'll be able to graduate to some more compounds without hurting myself.

    Any suggestions on what I can do in the interim for someone who doesn't have the flexibility to squat or deadlif? can't even do proper goblet squats yet without my back doing fucked shit (my ankles are stiff too) but that would be my next stop

  114. 1 month ago
    Anonymous

    I replaced one of my meals with this high protein shake that's only 400 cals
    I've been working out more and my muscles are getting big, but my total weight is staying mostly the same
    I think I am losing more fat but can't tell.
    How do I know if I'm making progress or not?

    • 1 month ago
      Anonymous

      How are your pants fitting? I only lost 5 or so pounds but dropped 2 pant sizes this year

  115. 1 month ago
    Anonymous

    So I come from another sport (cycling) and I feel like one of the most effective ways for me to get better at this point is doing gym work. I've never been to a gym before so I dont know how this works, when I follow something like pic related do I do three sets of the first exercise with breaks between, then move on to three sets of the next one until im done?

    Does these exercies seem reasonable?

  116. 1 month ago
    Anonymous

    Whenever I do any kind of bench press (barbell or dumbbells) I start getting a sharp pain on the outside of my left shoulder. I always stop right away, but the pain lasts for a few days. I've checked my form, and had it checked, and everything looks fine... I can't even do fucking pushups without the pain starting. What the fuck am I doing wrong? I'm 35 years old, is it over for me?
    Pic is where the pain is

    • 1 month ago
      Anonymous

      Sounds like an injury. Rest it for a week, no exercise on it. Take anti-inflammatories and ice it 2-3 times a day. If it's still hurting after that, see a doc.

      • 1 month ago
        Anonymous

        Well this has been going on for years. I haven't been able to do any real chest exercises the entire time. I'll literally take months off from bench press, and then start again with extremely light weight, and by the 3rd session it's hurting again, same way same place

        • 1 month ago
          Anonymous

          then go to a doc dude! Or a PT jesus. I can't imagine dealing with sharp pain for a year straight.

          • 1 month ago
            Anonymous

            Damn ok
            I've never had any luck with doctors and sports injuries though. They've always taken an x-ray and said "nothing wrong here, just stop doing that exercise and you'll be fine." This is why I can't run anymore either, since I get a persistent pain in my knee

  117. 1 month ago
    Anonymous

    Genuine question, what is "the pump" people talk about here? Do you mean that calm feeling after lifting?

    • 1 month ago
      Anonymous

      A pump is what people refer to when your muscles are at their largest because of the blood pumping through them. At rest even the most muscular people look a little soft, but with a pump even smaller folks can look cut or huge. It's just referring to blood pumping in the muscles.

      • 1 month ago
        Anonymous

        Ooooh. Man, of course. Thanks, I've been wondering for forever

  118. 1 month ago
    Anonymous

    im taking the normal dose of creatine (5g/day), been taking it for a good few months now so i've likely reached the saturation point, is there any point in upping the dosage i take, like to 7.5g or is it just wasted then?

  119. 1 month ago
    Anonymous

    anyone noticed life extension sells fucking 45K mcg doses of MK4? is it truly safe to take that much at once? will i become skeleton god of the underworld if i take it?

  120. 1 month ago
    Anonymous

    >had a surgery 4 months ago
    >After the surgery the lower right portion of my abs is just numb and there is no muscle mass, even when flexing or mid rep
    >pic related
    >Talk to my GP about it
    >Tells me to contact the surgeon TODAY
    >Surgeon says "it is a possibility that one of the intercostal nerves may have been damaged or injured during the thoracotomy incision"
    >"It can take months up to 1 year for this to improve, so we may need to continue to monitor your symptoms for improvement"
    >fuck lol

    Anyone aware of anything I can do to help with the nerve? It's pretty funny since the more complicated part of the surgery went perfectly and then this came up. My GP suggested getting a tens machine and just doing a fuck ton of core exercises to try to stimulate the nerve more so that's what I'm doing for now. It's only been 4 months so who knows but I figure I'll try my best to tackle this before it gets worse.

    • 1 month ago
      Anonymous

      Maybe look for physiotherapy advice from physiotherapists

      • 1 month ago
        Anonymous

        Already did, boils down to the exercises and the tens machine, but appreciate the input regardless

        Also maybe that thing where you rub your knuckles/a massager to simulate blood flow in the area

        Good idea, thanks anon

        • 1 month ago
          Anonymous

          Sorry I didn't have much of an answer. I'm glad to see that you've otherwise recovered from your surgery and hopefully whatever it was for.
          I dunno what your physio has recommended, but just to be sure, they should have (or you can find) some very specifically targeted exercises for those specific muscles. And of course, don't ignore any pains from overdoing it! You may find yourself compensating with your better side and stressing it out.

    • 1 month ago
      Anonymous

      Also maybe that thing where you rub your knuckles/a massager to simulate blood flow in the area

  121. 1 month ago
    Anonymous

    When bench pressing, do you go for weight or volume?
    I usually go for 10 reps but with very light weights. After BPing for a bit less than 3 months, my progression is as follows:
    month 1 - 40kgx10
    month 2 - 50kgx10
    month 2,5 - 60kg x6-8
    I try going for four sets every time.
    Also are incline bench presses useful? I already incline DB press at least once a week.

    • 1 month ago
      Anonymous

      Focus on technique. Try to imagine you are moving the barbell up and down in as straight a vertical line as possible, down from the lightest lightest touch to your chest, up to the highest point you can go without locking your elbows. You aren't pushing it off you and letting it sink back down to your chest, you are moving the barbell up and down in 3D space with as much control and continuous up and down speed as possible.

      Choose whatever between weight or volume, from anywhere between 5 to 12 reps and 3 to 5 sets. Something that strikes a perfect balance between you being able to execute this movement with precision and control, while also putting a maximum amount of strain on your pecs.

      If you really want to extract the most, do pyramid training. Warm up with 20% of 1RM, 40% of 1RM, 60% of 1RM and lift around 70-80% of 1RM for your main sets. At the end of your very last set, immediately lift 60% of your 1RM for 2 more reps than your regular, immediately lift 40% of your 1RM for 4 more reps than the regular, then 20% of your 1RM for 6 more reps than the regular (so if you do 4 sets of 8 reps it looks like this: you do 8 reps 20% 1RM, small rest, 8 reps 40% 1RM, small rest, 8 reps 60% 1RM, small rest, 8 reps 70-80% 1RM, rest, 8 reps 70-80% 1RM, rest, 8 reps 70-80% 1RM, slightly larger rest, then one gigantic set of 8 reps 70-80% 1RM, 10 reps 60% 1RM, 12 reps 40% 1RM and 14 reps 20% 1RM).

      Once you can start to move weights around 70kg and 80kg, maybe 90kg (which os pushing it unless you're a natural and you have great genetics), you can start specializing for power, overall strength, hypertrophy, whatever you want.

      • 1 month ago
        Anonymous

        Good bench bar path is not straight up and down unless you have a huge arch and a wide grip. And even then it's still J shaped, just compressed.

      • 1 month ago
        Anonymous

        >>Once you can start to move weights around 70kg and 80kg
        >which os pushing it unless you're a natural and you have great genetics
        I was lead to believe that bench pressing your own body weight (around 75kg for me) is not something out of the ordinary.
        Thank you for the thorough reply but it's too much information for a novice lifter like me.Though I hope to make good use of it down the line.

  122. 1 month ago
    Anonymous

    im very demoralized right now, after resetting my squat once already and working my way back i just form checked again at 70kg and im not going down to parallel, fucking hell. i deloaded to 45kg and going to parallel feels really uncomfortable in my hip area. is that a mobility or maybe a stance issue? how do i figure this out? any recommendations on how to fix this?
    this is so fuckign annoying AHHHHHHH

    • 1 month ago
      Anonymous

      First, we talking high bar squats or low bar squats?
      But beyond that, some general advice: it might be an issue in the ankles, which is why raised heel weightlifting shoes are a thing. Lift with a couple small plates under your heels and see if the problem persists. If that helps, either go the long and hard route of increasing ankle flexibility or just say fuck it and get shoes. I personally won't judge either way, I went and got shoes because fuck ankle flexibility why is this the hardest motherfucking joint to get more flexible

  123. 1 month ago
    Anonymous

    What’s considered a “good” or impressive dumbbell military press?

    I do 3x7 of 27.5, 30, 35 lb.

    • 1 month ago
      Anonymous

      3x7
      Why not go for more reps? 4x12 for example

  124. 1 month ago
    Anonymous

    > be me le asleep man
    > be chilling and dreaming
    > retard that I am looks into a mirror
    > oh boy here we go again
    > sleep paralysis demon shows up
    > usually kill him (always CC in your dreams bros, and dont forget spare mags)
    > but usually he then turns into a member of my family and that creeps me out
    > decide to just charge him screaming like a bloody neanderthal
    > he turns into the hottest, most attractive girl you have ever seen
    > unzips dick
    > violently penetrate the demon on for what feels like an eternity
    > dream of the best orgasm I have ever felt
    >demon girl is laying on the ground crying and dripping with cum while she calls me a rapist
    > get awaken by the feeling of cold slime on my leg

    my girlfriend is mad and wont talk to me, she’s convinced I was watching porn. How do I explain to her that I’m simply crazy without coming out as a fucking lunatic

    tldr, had a wet dream while raping my sleep paralysis demon, gf thinks I’m watching porn in our bed, doesn’t believe wet dreams are a thing

    also how do I refrain my insatiable sexual urges? They’ve been getting worse since I changed my routine

    • 1 month ago
      Anonymous

      Is there a person in your family that's toxic? Maybe the demon being a person in your family is a sign to cut somebody off.
      Is your gf defending said toxic family member when he/she does shitty things to you - perhaps taking your mind off it with sex?

      • 1 month ago
        Anonymous

        no not really
        i usually just shoot the demon. Takes a while, its long and agonizinf.
        then once it’s “dead” the body turns into someone I know, usually from my family. Totally random. My brother, my mum, my grandpa who died ten years ago when i was still just a kid….
        pretty wild shit man….should I stop taking adderall?
        Everytime I see a mirror in my dreams now I just try to wake up and abort everything but this time everything was so comfy….I relaxed and wtf that was weird

  125. 1 month ago
    Anonymous

    Eating at a calorie maintenance with high protein with a hypertrophy focused routine. Will i lose fat while gaining muscle? is it possible ? or do i have to bulk first and cut later? im currently 20lbs overweight and trying to gain some muscle

  126. 1 month ago
    Anonymous

    Should I bulk or cut first?

    For the record, my bench pr is 250lbs

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