QTDDTOT CATURDAY EDITION

post questions and cats (:
>I've recently increased my front squat to 140kg but i start collapsing forward. is it time to buy weightlifting shoes? should i start using a belt? 187cm 82kg lifter

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  1. 10 months ago
    Guru

    If you're squatting 308 pounds, you don't need advice from QTDDTOT. You can figure it out yourself.

    • 10 months ago
      Anonymous

      shut the frick up b***h Black person

      • 10 months ago
        Guru

        Lol

        yeah that's what i was thinking
        boys at the gym all trying to psyop me into buying shoes lol
        time to put on a belt i guess
        [...]
        ? the best athletes at my gym have coaches and browse the Internet every day for new Infos what do you mean

        >Athletes have coaches
        No shit.

        >browse the internet everyday
        Doubt it. Do you ask them everyday why they are on their phones?

        • 10 months ago
          Anonymous

          lol just keeps arguing for absolutely no reason except his own frustration with the fact he's ignorant

          • 10 months ago
            Anonymous

            homosexual.

  2. 10 months ago
    Anonymous

    I have only back squatted a similar weight.
    Whenever I do front squats and collapse forward it's due to my brace/core not being hard enough so you "fold" as you come up.

    I would theorize a belt would help.

    Nice squat btw

    • 10 months ago
      Anonymous

      yeah that's what i was thinking
      boys at the gym all trying to psyop me into buying shoes lol
      time to put on a belt i guess

      If you're squatting 308 pounds, you don't need advice from QTDDTOT. You can figure it out yourself.

      ? the best athletes at my gym have coaches and browse the Internet every day for new Infos what do you mean

  3. 10 months ago
    Anonymous

    Are sit ups enough to build a strong core?

    • 10 months ago
      Anonymous

      no

      • 10 months ago
        Anonymous

        NTA but are weighted situps enough to build a strong core?

        • 10 months ago
          Anonymous

          yes + compound movements. cable crunches are the best ab lift though.

    • 10 months ago
      Anonymous

      No. Try leg raises at various angles.

  4. 10 months ago
    Anonymous

    Achievable natty?

    • 10 months ago
      Anonymous

      Anyone have like a mental road block that ever stopped you from lifting or taking it seriously? Did you eventually just get over it?

      I also have 100 dollar gift card from Dick's Sporting Goods. Anything worth getting?

      I heard this is caused by gas trapped under the skin? I think it's called Balloon Syndrome.

  5. 10 months ago
    Anonymous

    What does IST consider the ultimate stool cleanser food? I think personally its Mämmi, makes my shit wet af.

    • 10 months ago
      Anonymous

      it's coffee +?

      • 10 months ago
        Anonymous

        Mämmi is unleavened bread replacement, shit's pretty good as a dessert during Easter.

        Coffee doesn't really help with the stool more of the piss.

        • 10 months ago
          Anonymous

          i poop well when coffeeconsumption happening

          • 10 months ago
            Anonymous

            On the contrary when I consume coffee I mainly pee and don't need to shit much, I suppose my body just absorbs nutrients better?

    • 10 months ago
      Anonymous

      kefir/sauerkraut/anything fermented
      if youre not used to it youre gonna have the most cleansing diarrhea of your life, doesnt even feel bad like getting diarrhea from too much fast food. can recommend

  6. 10 months ago
    Anonymous

    Do any of you homosexuals live near a Steak ‘n Shake? I got a gift card for my bday but the closest one is fricking 5 hours away (MDgay). I’ll make a sharklasers and send you the card # & pin if someone wants it.

  7. 10 months ago
    Anonymous

    try front rack holds with a lot of weight just like the chinese weightlifting team

    • 10 months ago
      Anonymous

      Instead of this, do front loaded walks if your gym has space for it. Teaches you how to brace for it.

    • 10 months ago
      Anonymous

      Instead of this, do front loaded walks if your gym has space for it. Teaches you how to brace for it.

      both tips greatly appreciated, will add them to my mobility/accessory days

  8. 10 months ago
    Anonymous

    Is doing one arm presses viable? Like OHP, Incline Press, Flat bench press, etc. Can milk out my home equipment more if thats the case.

    • 10 months ago
      Anonymous

      Anyone?

      • 10 months ago
        Anonymous

        It's suboptimal
        The only way to stay as even as possible is barbell work. At least with 2 dumbbells, you can see your unevenness

  9. 10 months ago
    Anonymous

    Say I'm trying to hit my triceps for the traditional 12-20 sets a week for hypertrophy, how do I count/weigh what's a set towards that goal? If I'm doing heavy bench/ohp for 3 sets, high rep bench/ohp for 4 sets, incline bench for 3 sets, that is 17 sets of movements heavily involving the triceps. Would one even need to hit triceps in isolation for most people in the beginning to intermediate phase of lifting? Natty only of course.

    • 10 months ago
      Anonymous

      if you're natty don't overcomplicate things, just try to get every muscle to failure at least twice a week with 10+ sets to 20 sets
      rule for bodybuilding is 1/3 of volume from strength exercise 2/3 from isolations, so yeah your Bench counts to triceps, chest and anterior deltoid, but you should do double the work for these muscles in isolation

      if you're aiming for strength/power 3/5 is strength exercises, 1/5 isolations and 1/5 mobility/technique drills

    • 10 months ago
      Anonymous

      BrUhYoUrMaThh wtfF

      • 10 months ago
        Anonymous

        Bench x3
        Ohp x3
        Bench x4
        Ohp x4
        Incline bench x3

        • 10 months ago
          Anonymous

          so your goal is strength or size

          • 10 months ago
            Anonymous

            Ideally size but currently on a 500 calorie or so deficit. I'm doing a 5 day U/L split, with days 1 and 2 being strength based and days 3-5 being a PPL set up. I'm not super focused on legs overall, but I still do the same strength day/hypertrophy day split for both squats and RDLs. I throw a bit of glute work on leg days and do my abs on those days. Most of my body parts are getting hit enough I feel in general, but unsure of if I need to really throw rope pulldowns and skull crushers/overhead extension in addition to the compound movements (bench/Ohp).
            My constraint is really time. I have 45-55 minutes or so to workout 5 days a week before work. I'm trying to decide if adding 6-10 sets of tricep isolation a week is worth it, vs subbing those sets doing another exercise(s) for my delts/biceps/etc considering the already decent pressing volume a week.

  10. 10 months ago
    Anonymous

    can you go wrong in buying a scale? i seen some chink ones that goes for like 5 dollars but idk if it'll break in a week or something

  11. 10 months ago
    Anonymous

    how do i get my eyes to stop being red to the point where people ask me if ive been smoking weed? they have been like this for about 2-3 years now. i try eye drops, but they dont fully address the situation. i went to the eye doctor, and they told me i didnt have anything wrong with my eyes.

    the only real change i can think of is that i started sitting in front of a 3 144 HZ monitor setup a lot more in that time, but other than that i cant think of anything.

    • 10 months ago
      Anonymous

      Get more rest, don't coom like a turd, get some sunlight, vitamin k2.

      • 10 months ago
        Anonymous

        >get more rest
        this would probably be good. ive been getting a lot less sleep lately.
        >dont coom
        dont worry, i dont jack off so the only time i coom is from wet dreams
        >get some sunlight
        reasonable
        >vitamin k2
        let me see how to get this

  12. 10 months ago
    Anonymous

    Does this stretch in pic related ever get easy for the weight bearing leg? I'm finding that when I lean all the way to one side the leg that is holding my weight burns and trembles. I'm just assuming it means I'm fat + weak but I'd figured I'd ask just incase if it was some sort of weird thing that goes away with time.

  13. 10 months ago
    Anonymous

    Can I get a big chest doing the following
    >bench
    >chest flys
    >incline dumbell press

    2 times a week?

    • 10 months ago
      Anonymous

      homie you gay you can get a big chest doing HRT

  14. 10 months ago
    Anonymous

    Basically I'm fricking moronic, I've been following a PPL program for 5 months now with linear progression where they tell you to add 2.5kg for most compound lifts and 5kg for Deadlifts.
    I thought it was 2.5kg on each side of the bar (instead of 1.25kg plates on each side) that means I've been doing 5kg increments to my bench this whole time instead of 2.5 and 10kg for Deadlifts, kek. The problem is, my gym only has 2.5kg plates and I'm too autistic to buy 1kg plates and bring it with me so this is out of my reach.
    Should I just add 1x 2.5kg plate to 1 side or is it going to create muscle imbalance?

    • 10 months ago
      Anonymous

      I've progressed this way to 140kg frontsq, 120kg Bench, 200kg deadlift and 65kg ohp
      so don't worry
      i think microplates are only necessary once you're like elite level or sth

      • 10 months ago
        Anonymous

        that makes me feel a little bit better, thanks anon

  15. 10 months ago
    Anonymous

    I'm fatter than i'd like to be (about 22% bf)
    Is it okay to have a cheat day where i eat a pizza or something similar high in useless calories once a month?
    Basically, i'm looking for permission to be a fat c**t one day a month.

    I should also mention, I lift 5 days a week, run a mile every day and have a physically intense job I do before I go to the gym, Im also building a house on the weekend which is also physically intense.
    Other than that, I eat less calories than I burn daily.

    • 10 months ago
      Anonymous

      yeah just eat the pizza and eat salads n shit for the rest of the day? there are ways to fill yourself up without increasing calories

    • 10 months ago
      Anonymous

      Black person if you do all that and still are at 22% you eat like a fat frick everyday, ofc doing it only once a month will be good

  16. 10 months ago
    Anonymous

    So I have been going to the gym for about a month now and today for the first time I had a situation where I got super dizzy and felt like I was about to black out. It didn't feel like I was pushing myself super hard but it suddenly came over me in the middle of my set. Should I worry or was this a one off thing because I pushed too far without realizing it?

    • 10 months ago
      Anonymous

      Nah that's normal
      focus on breathing/bracing properly, hydrate more before the gym and get enough carbs and salt

      LIFTING IS A SKILL
      in a year from now you'll be telling yourself
      >wtf i thought i was doing everything right and my form was good
      well, it isn't and it wasn't
      you'll keep becoming better

    • 10 months ago
      Anonymous

      Breath more evenly and deeper and maybe eat some fruit for fuel.

  17. 10 months ago
    Anonymous

    Anyone else experience this?
    >On a hard cut
    >Training session is over
    >Exhausted and can't speak
    >Eat a good meal
    >Very low energy
    >Suddenly enraged
    I'm assuming it's something to do with test spiking to its lowest. I just mad dogged a taxi driver. I'm generally very calm and this happens every few days during this cut, it's probably my hardest cut following my most effective bulk yet.

    • 10 months ago
      Anonymous

      The rage is high cortisol+ prolactin (low test)

      • 10 months ago
        Anonymous

        Low test is what I assumed too, it's my least energetic part of the day.
        So it's a normal reaction, right? Recent exhaustion + big meal -> Low test -> Rage?

    • 10 months ago
      Anonymous

      eat something sweet right after gym
      you want simple carbs and sugars, to replenish your glycogen
      combine it with your Postworkout protein
      drink a litre of milk
      it has everything you need

      • 10 months ago
        Anonymous

        >drink a litre of milk
        Only thing I actually do. I don't do shakes or sugar.
        I sometimes go straight to the convenience store next to the gym and get goat milk.
        Come to think of it, I've never had a rage issue while drinking milk.

        • 10 months ago
          Anonymous

          yeah that's perfect
          just get your milk after gym

          • 10 months ago
            Anonymous

            Anon you just saved a taxi driver in eastern europe

            • 10 months ago
              Anonymous

              hope you're in Plovdiv so i can get a ride from you one day lol

              • 10 months ago
                Anonymous

                Lmao I'm not too far away. Northern Greece.
                My cousin and his family are from Plovdiv.

              • 10 months ago
                Anonymous

                plovdiv is basically greek and Northern Greece is basically bulgaria so it's same shit different colour

              • 10 months ago
                Anonymous

                Yeah. I often think that Northern Greece is closer culturally to anything within the same radius as its distance to Athens than Athens and the south themselves, except for the language. Smaller culture shock in Bulgaria or Serbia. Southerners are like a different people.
                There are obvious historical reasons for this but it's impossible to talk about it with anyone at all in the Balkans. I don't say it's shit though, I like our culture. Go to Athens and try to talk to a stranger to figure out.

              • 10 months ago
                Anonymous

                yeah but i think the same is true with any capital
                >t lived in Vienna, Berlin, Dublin and Sofia
                whenever i lived outside of capital city people were normal again so idk
                never really made friends in capital cities

              • 10 months ago
                Anonymous

                What's your take on Vienna?

              • 10 months ago
                Anonymous

                Every single district except for Liesing and Donaustadt are degenerate Muslim cesspools and the students are ultra homosexual leftists, this city has no future
                Graz, even though the City is under communist leadership seemed way better
                but to be honest the best places in Austria are Carinthia and Osttirol, especially the people seem more human to me
                I sometimes wish I grew up in a small town in carinthia like Wolfsberg or in Styria in Leoben

              • 10 months ago
                Anonymous

                Spot on - I'm currently in Vienna.

              • 10 months ago
                Anonymous

                what're you doing there
                the university is really good i just abused free high level education and well paying jobs whilst i was there

  18. 10 months ago
    Anonymous

    My libido has been kinda completely gone for a few months, never get horny or anything. Most porn looks boring too. I can jerk off but I have to touch myself to get going.

    Any idea why or what I can try to bring it back? I'm eating well I think, so probably no obvious dietary deficiencies. Been doing c25k program for exercise but it was like this even before I started. I also feel quite bored a lot of the time and there isn't really anything that gets me truly excited, dunno if that's related.

    • 10 months ago
      Anonymous

      are you on a caloric deficit with very low fat in your diet?
      try to get fat from egg yolks (free range) have the best omega3:6 ratio, or fatty fish
      a dinner with boiled eggs cut up in a mixed salad can be very good for your hormones.

      • 10 months ago
        Anonymous

        I wouldn't say so? My diet is a bit carb heavy but I don't really go out of my way to avoid fats. I cook with oil, put mayo or butter on sandwiches, eat eggs and peanut butter etc. I also love to eat canned fish so I think I'm glad on that front. I was on a diet a while ago but not on a deficit right now.

        • 10 months ago
          Anonymous

          then i have no clue what it could be
          maybe you're genetically defect

          https://i.imgur.com/pc762Cj.png

          After I do my gym routine for a while I always stop and only go back some weeks later. Any idea how to fix that?
          I just start thinking that the gym is not the right place for me and that I should another sport, that it's stupid, blabla

          then do another sport?
          i started out with Olympic wrestling, got cucked by roiders and switched to Olympic judo and have had unlimited fun there for 10+ years
          i additionally do a lot of different lifting disciplines, some powerlifts, some oly lifts, some bodybuilding
          current gf goes to traditional dance classes with me too (bulgarian HORO) and it's fun, actually hard cardio

          • 10 months ago
            Anonymous

            >then do another sport?
            right! I probably believe that I am too old to start a new sport (30). I am skinny btw, not underweight

            • 10 months ago
              Anonymous

              huh? military friend of mine started doing mma at 29 and is currently 5-0 at 31yr in his weight class
              wtf are you talking about
              30-50 is still fun

        • 10 months ago
          Anonymous

          just hop on the carnivore diet

  19. 10 months ago
    Anonymous

    After I do my gym routine for a while I always stop and only go back some weeks later. Any idea how to fix that?
    I just start thinking that the gym is not the right place for me and that I should another sport, that it's stupid, blabla

    • 10 months ago
      Anonymous

      I had this exact problem.
      Then I found a gym close to where I work and made it apart of my daily routine to go to the gym after work.
      It's helped me maintain a 5 day workout routine.
      I struggle to stick to it on bank holidays and days i'm not in work though.

  20. 10 months ago
    Anonymous

    How/why does fasting/OMAD help with insulin resistance?

    Sure you're depleting your glycogen stores and lowering blood sugar with fasting, but doesn't you body go overly crazy with insulin once you eat a large meal?

    • 10 months ago
      Anonymous

      >once you eat a large meal?
      When you break a fast usually you do it with something light and easy to digest like soup, and then return to your normal diet afterwards. I've never heard of it going crazy unless you're having like some huge meal to make up for all the time you fasted, which ruins the purpose.

  21. 10 months ago
    Anonymous

    I haven't been working out a lot and I've been focusing more on just losing fat first by doing OMAD. After I finished the first week of OMAD, I weighed myself and the scale said I'd lost about 3 kilos. I just weighed myself now though, and it says I'm 2 kilos heavier than before, but I still look way thinner than before. What could the extra weight be? I'm just curious.

  22. 10 months ago
    Anonymous

    I always get severe DOMS in hamstrings after leg days, every time. I usually do bulgarian split squats > hamstring curl OR RDLs > all the rest

    My quads tend to be ok but my glutes and especially hamstring are always sore, usually for a few days after. And this doesn't seem to get better as time progresses. Is my posterior chain just really weak so it needs longer to 'catch up'?

    • 10 months ago
      Anonymous

      Everyone's hamstrings get sore, it simplified things when I found out.
      But why are you doing that instead of just squats and deadlifts?

  23. 10 months ago
    Anonymous

    Am I supposed to let my arms rest on the ground at the bottom of a floor press?

  24. 10 months ago
    Anonymous

    I’m gonna do the heavy elimination steak and eggs diet. Can I also eat fish? My grandma just have me a bunch

  25. 10 months ago
    Anonymous

    How do you boil eggs so that they're easier to peel?
    Yes i'm moronic, but they keep coming out in a way that peeling requires me to pick at them for like 5 minutes and it makes me wanna kms

    • 10 months ago
      Anonymous

      Water should be boiling before you put the eggs in.
      Time how long you cook them. 7 min for soft boiled.
      When they are done cooking you need to immediately and continuously run them under lots of cold water, or put them in an ice bath.

      • 10 months ago
        Anonymous

        That actually is exactly what I do but my last batch still turned out real hard to peel

        >Easier to peel
        Are you adding salt to the water?

        Not normally no, does that help?

        • 10 months ago
          Anonymous

          boil them longer and peel them in liquid

        • 10 months ago
          Anonymous

          I let my water reach boiling, drop the eggs in, leave it for exactly 6:30 minutes, then pour out the hot water and rinse it 3 times in cold water so the water stays cold. Wait a few minutes and they peel easily more often than not.

    • 10 months ago
      Anonymous

      >Easier to peel
      Are you adding salt to the water?

  26. 10 months ago
    Anonymous

    guys i love her
    how can i date her

  27. 10 months ago
    Anonymous

    Started wattching hing this anime and broke out the 20lb bar bell. Only did 6 sets of 20 and by arms feel fricking wierd. Like they are high strung. Do you always feel like this?

    • 10 months ago
      Anonymous

      keep lifting homosexual

      • 10 months ago
        Anonymous

        Fricker im gonna! just my arms feel so strangle. Like they are high strung about to recoil.

        • 10 months ago
          Anonymous

          that's a pump

        • 10 months ago
          Anonymous

          It's tge pump, the most unholy pleasure of a workout. Arnold used to say he got a feeling that his muscles were going to explode and the feeling was like cumming. Love the pump, embrace the gains

    • 10 months ago
      Anonymous

      Fricker im gonna! just my arms feel so strangle. Like they are high strung about to recoil.

      You better keep lifting you fricking fruitcake.
      Or I'm going to find you and tie you to a chair and make you binge-watch Love Hina every day until you beg to lift again.

    • 10 months ago
      Anonymous

      If you feel pain after exercising, it's 1 of 2 causes.
      >lowkey pain that's present in the muscles themselves, often a day or two after exercising
      Normal DOMS.
      DOMS arise because you are using muscles you don't use often. This is why normies hate leg days and doing cardio, since they don't do it often every time is dreadful and leads to lots of DOMS. "hurr durr can't walk the next day hurrdurr"
      >sharp pain in bones, or very sharp sudden pain in muscles during or after the exercise
      Either too much weight, or bad form. If you're a noob, focus heavily in the beginning on getting good form down with low weights, then just advance from there safely. Do you want to build your castle on mushy swamp ground, or a firm settlement?

      And if your muscles feel like they're inflated and swollen with the skin stretched, that's just The Pump, and it's golden.

  28. 10 months ago
    Anonymous

    Can you recommend some calorie supplements?

    I'm a skinnygay and in my efforts to gain some mass I started going to the gym and supplementing protein through shakes, but it's been a few months and I'm still skinny as frick despite supplementing the amount of protein that I was advised to. I asked a friend and he said I don't take in enough calories, but I can't really eat more food because I'm already stuffing myself like a pig. So I thought maybe I could buy some calorie powder and mix it with the protein shakes. Any brands you can recommend?

    • 10 months ago
      Anonymous

      >brands I recommend
      sixstar is cheap on amazon and does good casein powder.
      Ronnie coleman king mass seems cheap, and their whey is decent in water.

      Figure out a way to eat more. Maybe get more liquid calories(milk) or carbs like bread that you enjoy. Rice is an easy carb to get down too.

      https://i.imgur.com/vLzUL80.png

      is chair dips a good alternative if you don't have the bar at home?
      feels kinda sketchy to do, esp on my shoulders but maybe because i'm not used to it yet

      Just try it for a bit.
      I did assisted dips(with my feet) and I enjoy it.
      Bodyweight stuff feels sketch until you get used to it and get stronger in those positions.

      Of course, do diamond or other narrow hand position push-ups if you want more tricep work. Focus on letting the elbows do most of the extension, not your shoulder.

      • 10 months ago
        Anonymous

        >do diamond or other narrow hand position push-ups if you want more tricep work
        Oh yeah i love narrow push ups, i thought they target the chest more though so i've been looking into dips
        at least that's where i felt it most

    • 10 months ago
      Anonymous

      eggs are the best supplement for calories
      highly notorious and mega high calories and don't feel filling at all
      hard boil em, dip in iodized sea salt and you literally have every single essential nutrient, mineral and vitamin except C
      munch on a fruit high in vitamin c for dessert and you're golden
      repeat this 8 times a day, which means 40 eggs (5eggs=1serving) and you'll gain weight

      >and also gain acne

      • 10 months ago
        Anonymous

        eggs are all fat and protein, the most filling possible, especially when hard boiled
        terrible for some skinnygay who isnt able to get enough food down, he should just start drinking his calories

        https://i.imgur.com/f5Vt8uG.jpg

        Can you recommend some calorie supplements?

        I'm a skinnygay and in my efforts to gain some mass I started going to the gym and supplementing protein through shakes, but it's been a few months and I'm still skinny as frick despite supplementing the amount of protein that I was advised to. I asked a friend and he said I don't take in enough calories, but I can't really eat more food because I'm already stuffing myself like a pig. So I thought maybe I could buy some calorie powder and mix it with the protein shakes. Any brands you can recommend?

        • 10 months ago
          Anonymous

          Every easter i eat like 50 eggs my Black person stfu
          eggs aren't filling, they don't cause bloating either
          they're the best food to bulk
          wolf em down brotha

          • 10 months ago
            Anonymous

            stop posting moron
            only because its easy for a fatso like you doesnt make it easy for someone with barely any appetite

            • 10 months ago
              Anonymous

              ahahahahahahahhahahahahhahaha cope imagine not even being able to eat XDDDDDDD genetically moronic
              do not procreate anon, all skinny lanklets and fat powershitters shall disappear and make place for tall, muscular aryans, real athletes

  29. 10 months ago
    Anonymous

    is chair dips a good alternative if you don't have the bar at home?
    feels kinda sketchy to do, esp on my shoulders but maybe because i'm not used to it yet

    • 10 months ago
      Anonymous

      In my opinion (doing dips and triceps extensions at home) I'd say it is a good alternative, just make sure your wrists and hands have good support that don't hurt them, and you're able to do the full ROM.

      My lifts are all skewed

      I do for reps:

      45 OHP
      100 Deads
      80 Bench
      65 Squats

      Why are my squats so utterly terrible compared to the others

      >Why is x bad?
      Because you don't do it enough. Considering you have finite energy and time to exercise, that doesn't have to be a bad thing, but it is the reason.

      I’m gonna do the heavy elimination steak and eggs diet. Can I also eat fish? My grandma just gave me a bunch of filets

      >Grandma g-
      Yes, fricking eat the fish.
      All meat or animal product is based, anyhow.

      How do I tell my wife to lose weight? I don't really care about her being overweight but it's come to the point that it's affected her beautiful face so I cannot abide by this level of overweightness. As with most women she's sensitive.

      Gaslight her indirectly. If it remains a problem, just be brutally honest with carefuly chosen words. Emphasise that you love her, and don't want her to lose weight to any kind of extreme.

  30. 10 months ago
    Anonymous

    Okay so are the protein requirements always calculated for your original weight, your current weight, or your intended future weight?

    • 10 months ago
      Anonymous

      Most are calculated for your lean body mass.
      So if you weight 180lbs and have 130lbs of lean body mass eat 130grams of protein.

      Can someone please explain how to train the front squat correctly? Ive back squatted 190kg but can't front squat more than 125kg. Front squats just don't react the same way to training. How did you big front squat bros get there?

      Mine isn't big, but having a strong core and lats make it a ton easier. Both the lats and core make it much easier to stay upright, and when I start to fail front squats I tend to "fold".

      • 10 months ago
        Anonymous

        I fold the same when I hit failure. How deep are you squatting and how wide is your stance? I stand a lot narrower and go deeper on fronts, is this normal for front squats?

        • 10 months ago
          Anonymous

          >I stand a lot narrower and go deeper on fronts, is this normal for front squats?
          Yes. For me that's the whole point. going ATG with your knees going forward and having your quads get taxed well.

          I can't say what you should do to make your fronts closer to your backs, besides doing more front squats and figuring out which muscle group if any is holding you back.

          https://i.imgur.com/F18qTWm.jpg

          Can I get rid of a potbelly? What about a beer belly?

          Potbelly removal requires no food that was made in a pot.
          Beer belly removal requires no beer, and no more redneck parties with said beer.

          Sorry anon, sometimes it takes drastic measures to beat drastic issues.

      • 10 months ago
        Anonymous

        Holy shit I'm moronic. I've been calculating protein based on my current weight and wondering why I had to struggle to eat so much.

  31. 10 months ago
    Anonymous

    Can someone please explain how to train the front squat correctly? Ive back squatted 190kg but can't front squat more than 125kg. Front squats just don't react the same way to training. How did you big front squat bros get there?

    • 10 months ago
      Anonymous

      im 140kg frsq op
      the key for me was to increase frequency but keep volume the same
      i train the frontsquat from Monday to Friday every day
      and bulgarian split squats as most effective accessory

      • 10 months ago
        Anonymous

        Completely missed this. Can you please tell me your full weekly program? I have no idea how my volume compares

        • 10 months ago
          Anonymous

          2x3-7 frontsquats every day warm up properly with increasing weights of 5 reps until you reach working sets
          if you can do 7 reps of your working weight increase weight
          do this 5x a week
          and immediately after your last working set do 1 set of bulgarian split squats
          that's it
          a total of 15 working sets so to say per week, if you count the bgsquats towards the volume
          I'm natty so this middle ground of frequency and volume worked the best for me
          i do not do any backsquats
          my only other leg volume comes from conventional deadlifts, Calfraises and hip Abduction and adduction machine (they're really gay but an immense help to stabilisation and mobility) i do a dropset of each of these at the end of my workout (the five heaviest weights without breaks until failure, that's 68,5-50kg on the machines in my gym) and for calves 91-72,5kg
          i focus on the stretch on these exercises
          i do the same with wrists on the bicepcurl machine and let it stretch my wrists for mobility
          and i do some ab work to stabilise better, even though some people memed me at the beginning of my frontsquat journey, that the back stabilises the most, i found out later that training abs EVERY DAY helps with not failing form with higher loads
          from klokov videos i also learned some tips on form, like break at knees first when going down, unlike back squats where you break at hips first

  32. 10 months ago
    Anonymous

    Can I get rid of a potbelly? What about a beer belly?

  33. 10 months ago
    Anonymous

    Someone here was reccomending NAC before drinking alcohol to reduce its harmful effects. But only if you take it before drinking or else it does "more harm". Legit or no? I'm 3 beers in and I forgot about my NAC

  34. 10 months ago
    Anonymous

    Im doing a 'crash cut' for a month or two of 1500 cals. 5 days in and the scale havent moved. Whats going on? I measure everythiiing.

    • 10 months ago
      Anonymous

      not a "crash cut"
      crash cuts are sub 500kcal.
      Well, for me it is at 230lbs.
      Hold course if you are substantially below maintenance your body will drop weight soon.

  35. 10 months ago
    Anonymous

    Recovering skinnyfat here, how much muscle do i need to gain to become ottermode? As of now i'm just skinny withotu muscles. How long would it take and how high lifts would i need to reach?
    weight: 76kg, height tbh 182cm

    • 10 months ago
      Anonymous
    • 10 months ago
      Anonymous

      Just lift hard and see what happens.
      I can't say how long it will take, but if you lift hard with exercises that target the muscle you want to grow, you should see improvement within a month

      • 10 months ago
        Anonymous

        Cool! So progress hard, 1-2kg increase every session, eat above TDEE and stuff?

        • 10 months ago
          Anonymous

          Yeah and just watch your fat levels. If it gets too high but bearable just recomp for a bit.
          Remember, you can make "gains" by increase the rep range too. Much easier on isolations to do say
          30lbs db curls and add 1 rep each time compared to grabbing the 35lb dumbbells to try and progress.

          • 10 months ago
            Anonymous

            What does it mean to add 1 rep every time? Every set? Or just another extra set?

            • 10 months ago
              Anonymous

              Just another way to progressively overload. So when/if you can't add weight every session, you can try and add a rep.
              So instead of only doing 3x10, you do 3x10-13 once you get 13 in all sets you add weight.
              Adding sets are good too, but that changes the frequency.
              Adding weights or reps are what you can use to really drive progress and make gains.

  36. 10 months ago
    Anonymous

    I can bench 275 for 5-6 reps, but anytime I go over 2plates my wrists hurt like a motherfricker for several days afterwards. I've tried all the different kinds of grips out there. Is there a way to strengthen the wrists, or do anything at all, to make them not hurt after I bench?

    • 10 months ago
      Anonymous

      I do wrist curls. I would suggest wrist wraps.
      I would also maybe work on reps at a lower weight, but I am guessing you can do 10+ reps with 225 already.

      Maybe do dumbbells in the meantime since those are hard compared to the barbell.

      • 10 months ago
        Anonymous

        >but I am guessing you can do 10+ reps with 225 already
        Yep, 11 reps. High rep bench is just so boring to me, not interested in going back to it

        do Olympic weightlifting mobility drills and train your wrists

        I'll look into this. The pain is the only thing holding my bench back from progressing, it's getting incredibly frustrating watching all my other numbers go up besides bench

        • 10 months ago
          Anonymous

          oh and protip if you're a gamer and click a lot, stop using your middle finger
          it's the root cause of all problems like carpal tunnel
          use index and ringfinger instead

    • 10 months ago
      Anonymous

      do Olympic weightlifting mobility drills and train your wrists

  37. 10 months ago
    Anonymous

    is it bad to add sprinke cheese to every meal i have?

  38. 10 months ago
    Anonymous

    not exactly fitness related but

    been having terrible insomnia lately and it started giving me heartrate issues so I got my ass some sleepy pills described, and they basically just release sleepy hormones to help me sleep, is this gonna help keep my brain healthy or will that hormone release frick my shit up worse?

    • 10 months ago
      Anonymous

      if its melatonin, melatonin increases HGH

  39. 10 months ago
    Anonymous

    My lifts are all skewed

    I do for reps:

    45 OHP
    100 Deads
    80 Bench
    65 Squats

    Why are my squats so utterly terrible compared to the others

    • 10 months ago
      Anonymous

      you just suck with form
      Brace harder.

      Did you mean stone? because even in kg that's not so great anon.

      • 10 months ago
        Anonymous

        in KG, yes. seems odd that I can outbench my squat is all.
        Maybe form related, maybe also I'm unfit from a cardio perspective as I'm always exhausted after squats

    • 10 months ago
      Anonymous

      are you a little girl?
      never seen numbers so low

  40. 10 months ago
    Anonymous

    I’m gonna do the heavy elimination steak and eggs diet. Can I also eat fish? My grandma just gave me a bunch of filets

  41. 10 months ago
    Anonymous

    How much should you be able to deadlift without using a mixed gripped or wrist straps?

  42. 10 months ago
    Anonymous

    How do I tell my wife to lose weight? I don't really care about her being overweight but it's come to the point that it's affected her beautiful face so I cannot abide by this level of overweightness. As with most women she's sensitive.

  43. 10 months ago
    Anonymous

    my right rotator cuff is fricked up from a year of egolifting, it's cracking a lot and i do a a few injury prevention exercises to try to reduce pain. The only way to fix this is surgery, stop lifting for a period or i'll be fricked for the rest of my life?

    • 10 months ago
      Anonymous

      nothing can fix moronation anon

      • 10 months ago
        Anonymous

        so i'll be fricked for the rest of my life, huh? thanks for the answer, though.

    • 10 months ago
      Anonymous

      every bone in my body constantly cracks and pops and crunches together just ignore it dude doesnt matter

  44. 10 months ago
    Anonymous

    should i lift before or after i swim?
    i'm going to swim 5 days a week and lift 3 days

    • 10 months ago
      Anonymous

      before. cardio will adversely affect your liftijng performance if done beforehand.

      it's also ideal to separate cardio and lifting from each other by a day, but failing that, it's better to lift then do cardio.

      • 10 months ago
        Anonymous

        what would the ideal weekly routine look like if i wanted to swim and do lifting?

        • 10 months ago
          Anonymous

          2 sets Deadlift
          4 sets squats (2 front, 1 back, 1 bulgarian)
          2 dropsets Calfraises
          3 sets ohp
          3 sets bench
          3 sets pullups
          2 sets chinups
          if you do this 3x a week you should be fine
          you can add any accessories for rear delts or biceps or sth if you want, but if you swim 5x a week and do this 3x a week you should be golden

          • 10 months ago
            Anonymous

            should i do all these lifts in the same day?

            • 10 months ago
              Anonymous

              yeah you're only lifting 3x a week so you'll do these things 3x a week and have adequate volume for the whole week for your whole body

  45. 10 months ago
    Anonymous

    due to unlucky time constraints i had to move my upper day on my 2nd rest day (today) and can only do my 4 main movements, no isolations. would it be smart to do my isolations the next day? today my exercises are bench/ohp/bb row/lat pulldown/inc db press, my isolations tomorrow would be incline bench curls,hammer curls, pressdowns, lat raises

  46. 10 months ago
    Anonymous

    how much should i gain per week bulking? 1lb? strength program btw

  47. 10 months ago
    Anonymous

    I'm going to start my own program and I wonder if I should do Deadlift, Chin Ups, and Dumbell rows in the same day or do deadlift and chinups on one day, and dumbell rows/pullovers on another day after squat and ohp, on a day where I prioritize shoulders

    • 10 months ago
      Anonymous

      you can do whatever you want just adjust volume

      • 10 months ago
        Anonymous

        alright

  48. 10 months ago
    Anonymous

    how to ensure fastest recovery from ankle fracture? besides the obvious rest/no use

  49. 10 months ago
    Anonymous

    I used to lift between 2010 and 2018. Now I'm back at it after the 5 year break. I used to be relatively lean. No bulging stomach. Now I have one. Do I cut it down or what.

  50. 10 months ago
    Anonymous

    I'm a bit tight on cash so I'm going to need to go through my stocks of canned food. Will I be okay just eating pickles, sardines, canned beans, and a total of 4 frozen pork butts for 3 months?

    • 10 months ago
      Anonymous

      yeah
      pickles and sardines are very rich in nutrients
      you'll get magnesium and other stuff you need to refill daily life fibre from your legumes
      the only thing I'd advice is to eat a fruit every day or maybe get cheap lemons in bulk to squeeze on your sardines for antioxidant and vitamin c gains
      you should be fine
      either eat red fruits or lemons

      • 10 months ago
        Anonymous

        I have a few oranges. I'll buy some apples they're pretty cheap.

        • 10 months ago
          Anonymous

          care about the bloating they can cause
          apples are based for bloatmaxxing
          skin them if you want to prevent it
          you'll get enough fibers from your beans

          • 10 months ago
            Anonymous

            What's another good red fruit to eat? Tbh I bloat a lot.

            • 10 months ago
              Anonymous

              plumes, ripe with purple tone
              red grapes
              coffee also has tons of antioxidants, if you can leech a free coffee at work or school or whatever you're doing, go for it
              strawberries are a good source of vitamin c and good red antioxidants, but depending on where you live, they might be really expensive
              if you're in Europe you can probably get fruits for free from any nearby tree
              in Bulgaria currently we have a lot of the Chinese silk tree that bears fruit, so I'm eating a shitton of those, they're everywhere in every city
              soon the sour small plumes will be ready to be eaten, then during summer all the other stuff
              City dwellers don't touch these growing for free trees for some reason, so i just leech

  51. 10 months ago
    Anonymous

    why does stuff like canned tuna (and canned fish in general), pickles, sliced deli meats etc waterbloat me the frick up but when i eat my oatmeals, eggs, etc with a ton of salt that doesnt happen? is the salt from the processed stuff another kind of salt that makes me retain more water than the normal salt i use?

  52. 10 months ago
    Anonymous

    Anybody else use Beef protein. Just got some this week and it's shockingly good. I hate whey with water so this is excellent for cutting times. It doesn't seem to be very popular though.

  53. 10 months ago
    Anonymous

    >stop smoking weed
    >change diet and food habits
    >start exercising again
    >losing weight, gaining energy
    >get attention of a girl
    >increase porn consumption
    >can't get dick to stay hard long enough to have sex
    was it the weed? is it my diet? does the exercise effect my erection?
    is it just porn and my anxiety about my performance?
    already embarrassed myself in front of the girl by not being able to keep erect during sex. i am hoping its just temporary since i have changed so much in my life so quickly.
    is it the porn consumption tho?

    • 10 months ago
      Anonymous

      i can't keep hard unless i lick feet sometimes, so my gf just pushes her feet in my face during most positions if she notices I'm losing motivation

      stop viewing sex as something where only you are supposed to deliver and find a solution together with the person you love
      my gf knows i love feet and nothing else, that's why she's never barefoot around me, she doesn't want to desensitise me to her feet
      it's very obvious that everything is overly sexualised nowadays, especially because of porn and tv
      so being desensitised is normal

    • 10 months ago
      Anonymous

      i can't keep hard unless i lick feet sometimes, so my gf just pushes her feet in my face during most positions if she notices I'm losing motivation

      stop viewing sex as something where only you are supposed to deliver and find a solution together with the person you love
      my gf knows i love feet and nothing else, that's why she's never barefoot around me, she doesn't want to desensitise me to her feet
      it's very obvious that everything is overly sexualised nowadays, especially because of porn and tv
      so being desensitised is normal

      oh and protip
      do hip adduction machine dropsets and heavy squats until all your blood is down there
      I'm always ultra horny and have a massive erection after legday

      • 10 months ago
        Anonymous

        >hip adduction
        interesting, will consider. as to your earlier post, i have been considering that but i think its partly due to porn consumption and having quit smoking pot.
        from what i understand, the removal of pot has upset my ability to enjoy pleasure normally and the porn has set an unrealistic standard for sex. however, the girl i just hooked up with recently is modest about sex so i will consider that as well.
        just embarrassing not being able to stay erect around a naked girl, you know what im saying?

        • 10 months ago
          Anonymous

          yeah, happens to the best of us, don't worry. once you get more accustomed to her and keep staying away from pot and porn it'll normalise
          not like when you were 16-22, but you'll do fine
          if it becomes psychological at any point and you can't get it up due to mental pressure don't be scared of popping a viagra to gain back some confidence.

          a friend of mine swears on l citrulline btw, maybe that can help too

    • 10 months ago
      Anonymous

      It's the porn consumption. Why the frick would you start to get attention from a girl then increase your porn consumption. Porn consumption is directly in conflict with the mental circuits necessary for mate seeking. Losing an erection sometimes happens and it is forgivable if your partner is mature about it, but ffs you can't continually make the same mistake and expect that she will continue her interest in you.

      i can't keep hard unless i lick feet sometimes, so my gf just pushes her feet in my face during most positions if she notices I'm losing motivation

      stop viewing sex as something where only you are supposed to deliver and find a solution together with the person you love
      my gf knows i love feet and nothing else, that's why she's never barefoot around me, she doesn't want to desensitise me to her feet
      it's very obvious that everything is overly sexualised nowadays, especially because of porn and tv
      so being desensitised is normal

      >so being desensitised is normal
      Doesn't have to be, and i wouldn't put my trust in a footgay to give advice on anything sex-related.

      • 10 months ago
        Anonymous

        you're asking why a dumbass, pot smoking, dyel lifter who got a gf after 3 years why he would watch porn to get himself motivated to have sex?
        i never said i was smart.

    • 10 months ago
      Anonymous

      next day update to this post.

      >speak with the girl
      >meet up to talk
      >want to clear the air about my problem
      >not just be assertive but open minded to her feelings as well
      >she loses her shit, literally becomes unhinged
      not talking to her again but seriously bros, is it 'me' or is there more to this. try to be an adult about this, be reasonable and have conversation. women can't have it and make it all about them.
      shits so embarrassing.
      just going to be some forever alone gym rat for the rest of my life.

      • 10 months ago
        Anonymous

        if she's dumping on you for being honest with her she wasn't worth your time in the first place.

        • 10 months ago
          Anonymous

          i know, i vented. i feel better.

  54. 10 months ago
    Anonymous

    Does cutting give you the shits?

  55. 10 months ago
    Anonymous

    Do you guys think it's possible for someone to possess the strength/muscle mass to OHP 1 plate but not squat 1 plate? Friend asked me this and I'm not sure. Leaning towards no, if you OHP a plate you must have the potential to squat that much, but may be limited by flexibility at first and not be able to hit a good depth.

    • 10 months ago
      Anonymous

      that sounds like a argument between 12 year olds
      >yo bro i swear frieza would beat superman with namekian cryptonite kamehameha

  56. 10 months ago
    Anonymous

    I need new shoes to replace my Adidas since they've gone woke. I liked them because (the pairs I always bought) were basic black/white colors, not ugly luminescent green/orange and just looked like a normal shoe.
    Any recommendations for replacements? Not a fan of logos (the three stripe logo is more of a design than a logo so it was decent), don't like Nike/Puma/New Balance.

    • 10 months ago
      Anonymous

      buy a pair of boots.

      • 10 months ago
        Anonymous

        For the gym?

    • 10 months ago
      Anonymous

      i buy sketchers and new balance shoes. the other brands tear up too quickly. i also put one of those dr schools type insoles into each shoe so i get more life out of them.

    • 10 months ago
      Anonymous

      I squat and deadlift barefoot.
      I used to use old mountain bike shoes with hard soles. I find the hard soles are all that matters.

      • 10 months ago
        Anonymous

        >I squat and deadlift barefoot.

        I've been pondering this, is it beneficial to squat barefoot? Is the reward greater than the risk?

  57. 10 months ago
    Anonymous

    Got a handy lately and now it hurts to pee. Is this normal?

  58. 10 months ago
    Anonymous

    Do mature women are more likely to have stds?

  59. 10 months ago
    Anonymous

    How often should I do cardio if I lift "intensely" 5 days per week?. I noticed if I do cardio eveytime (5 days) after ~90 mins lifting sesh it would only be matter of time before I crash out from exhaustion and skip a day to recover.
    is it worth it to skip gym for cardio gains? I'm trying c25k app.

    • 10 months ago
      Anonymous

      If you do a body part split do cardio on your less taxing days.
      So if you have an arm day do cardio then, and on a rest day or another upper body day.

    • 10 months ago
      Anonymous

      >if I lift "intensely" 5 days per week
      At some point you;ll have to modulate intensity otherwise this is what's going to cause you to burn out, not cardio.

  60. 10 months ago
    Anonymous

    Why am I gaining weight even though I do cardio and weight lifting for 1 hour 6x a week and only eat 2x a day?? Did I hit a weight loss plateau or am I just gaining considerable amount of muscle? Am 5'9 and 155-ish lbs for reference.

    • 10 months ago
      Anonymous

      I can eat 5000+calories in 2 meals
      It's the food, it always was anon.

      • 10 months ago
        Anonymous

        I don't have much appetite in the mornings so I only eat a single sandwich. In the evenings I usually just make some variation of chicken dishes I can find online + fruits which should be around 1500-1750 calories total so I'm confused if I'm just gaining weight in fat or muscle.

        • 10 months ago
          Anonymous

          If you visually aren't changing it's fat+muscle
          If you are getting leaner it's muscle
          If you are getting fat...
          Some of us just don't burn many calories man.

  61. 10 months ago
    Anonymous

    How do you hook up (Not date) with a mature woman that is Definitely giving you signals and kino at the gym?

  62. 10 months ago
    Anonymous

    if i'm trying to stay the same size, do i just eat at maintenance calories?

    • 10 months ago
      Anonymous

      yes

      tell me about swimming

      I am bad at it.

      how do i know if my routines are sufficiently tense?

      you tense the muscle.... If you are asking if your routines is intense enough, remember you are the key to making it intense.
      Lift more reps
      or more weight
      or shorter rest times.
      Or slower eccentrics.
      Those are ways to make it more intense.
      Other options involve drop sets, supersets, etc.

  63. 10 months ago
    Anonymous

    tell me about swimming

  64. 10 months ago
    Anonymous

    how do i know if my routines are sufficiently tense?

  65. 10 months ago
    Anonymous

    What are these called and how do you use them?

    • 10 months ago
      Anonymous

      Pec fly attachment.
      Stick the foam pad in the crook of your arm,then adduct(hug) your arms together.
      With those combo-benches it should probably be done on flat.
      You might be able to do reverse pec flys where you use your rear delts, but I may be wrong about that.

      • 10 months ago
        Anonymous

        Many thanks anon,may you live well : )

  66. 10 months ago
    Anonymous

    >See friends irl
    >Funny looking bodies, not big at all
    >See them on instagram,
    >3D delts, striations, look full af
    How do they do that? It's not a pump because I've seen them during/after training endless times. It's like they camera fraud harder than women even.

    • 10 months ago
      Anonymous

      Lighting and flexing does a lot for a picture

  67. 10 months ago
    Anonymous

    Can any fellow framelets give me advice? Best lifts to make me wider?

    I’m so insecure about my head-to-shoulder ratio.

    • 10 months ago
      Anonymous

      Well what helped me was unironically growing into my older teens while lifting.
      Since you are probably past then I would do the classic bodyparts that make you look wider.
      Lats, shoulders, lose weight(smaller waist) if fat, abs.

      I would focus on the upper back and traps too.

    • 10 months ago
      Anonymous

      pullups and rowcable machine
      flies focusing on stretching the chest as much as possible
      delts and rear delts work

  68. 10 months ago
    Anonymous

    If you started a workout and noticed that your shoulder girdle was really tight, what exercise/drill/stretch would you do to loosen it up?

    • 10 months ago
      Anonymous

      lu raises

      • 10 months ago
        Anonymous

        Interesting, thanks. Might give these a go as part of just a general workout as well.

  69. 10 months ago
    Anonymous

    what’s the difference between close grip lat pulldowns and wide grip lat pulldowns?

    • 10 months ago
      Anonymous

      Do one, then switch to the other if you stall hard.
      Generally the narrow grip v-bar is best for lats but uses less upper back then pronated wide grip.
      Supinated narrow is good for lats too, but uses less upper back then pronated and uses more bicep instead.

      I find wide grip to be the hardest.

      https://i.imgur.com/2cNgmSZ.jpg

      I started rowing (machine) recently

      I'm getting (slight) pains in my ankles the day after, also a lot more doms on my biceps than I'd expect
      IDK if it's an issue with my form or just lack of exercise.
      Advice appreciated

      Sounds like bad ankle flexibility, or they just need time to adjust to the new exercise.
      Bicep doms sounds like you are using too much bicep. I was always told to use my legs first then finish with the back at the end of the stroke.
      However if you want more bicep gains then keep going.

      • 10 months ago
        Anonymous

        Same, wide grip is the hardest for me between the two
        I’m doing upright rows for upper back
        I think I’ll be alternating between wide and close grip for a while, maybe add in some pullovers for extra lats engagement
        Thanks

  70. 10 months ago
    Anonymous

    I started rowing (machine) recently

    I'm getting (slight) pains in my ankles the day after, also a lot more doms on my biceps than I'd expect
    IDK if it's an issue with my form or just lack of exercise.
    Advice appreciated

  71. 10 months ago
    Anonymous

    How accurate are the scales that have bmi feature in it with the 2 metal plates thing?

    • 10 months ago
      Anonymous

      not that accurate anything that has to do with body fat % you need to take with a grain of salt. Even Dexas have a large margin of error and they are the gold standard for measuring body composition.

  72. 10 months ago
    Anonymous

    I'm a 251lbs, 6ft 1 fat frick.
    What would happen if I started crawling around everywhere like Smeagol?

    • 10 months ago
      Anonymous

      You would get tired, lose weight due to extra energy expenditure(minor).
      However, to fully larp as Smeagol you wouldn't want to shower.
      Only eat raw fish
      Follow the ring
      Oh, and squatmaxx.

      You could just focus on fasting+setting up a healthy diet. Then when you get to a big weight milestone for yourself (225, or 200lbs) you can focus on muscle gain+less severe dieting.

  73. 10 months ago
    Anonymous

    cat?

  74. 10 months ago
    Anonymous

    How do you anons feel about drop sets?
    Felt like my biceps and triceps are a bit lacking, decided to do 3 drop sets for seated curls and downward triceps extensions today. I did my max training weight, then reduced the weight to pump out the same or a bit more reps until failure. Curls were 18kg/40lbs for 7 reps, then 12kg/26kg for 7 for example. I train both 2x per week, mondays and fridays. More volume = better and arms should be able to recover in between workouts?

    • 10 months ago
      Anonymous

      dropsets are amazing if you're lifting for strength and currently trying to gain lean mass
      i always do my compounds / Olympic lifts and end every session with dropsets of accessory lifts
      most Olympic style lifters in my gym even people who lift more than me look dyel af because they don't do any bodybuilding exercises

      • 10 months ago
        Anonymous

        Sounds good. Thanks, anon!

  75. 10 months ago
    Anonymous

    whenever i try to squat 2pl8 or more i feel extremely uncomfortable like i cant go to the bottom of the squat. Am i doing something wrong or am i just a pussy?

  76. 10 months ago
    Anonymous

    What do you guys like to eat after lifting? For me, it’s Greek yogurt with chocolate protein powder and granola, and tea.

  77. 10 months ago
    Anonymous

    Is there a IST opinion or infographic on mushrooms as supplements? (Meaning as opposed to psychedelics.) I see them pop up a lot but the only species I remember being good is lion's mane.

    • 10 months ago
      Anonymous

      Mushroom coffee is a meme. There simply isn't enough mushroom in there to do anything.

      • 10 months ago
        Anonymous

        Okay, what about mushrooms in general? That was just the first picture I had handy.

  78. 10 months ago
    Anonymous

    im a former fatty with lots of belly flap
    i recently started to notice that theres a little bit of stank coming from my belly button, when i turn it outwards so to speak theres a little bit of red. im also really hairy. obviously a hygiene issue but should i go to a doc? is that a possible yeast infection or should i just clean it more often (i usually shower every day and clean that part too so not sure how that happened)

  79. 10 months ago
    Anonymous

    Is there any problem with leaving protein shakes sitting for a while? I'm assuming I can just give them a shake, but they won't, like, denature or anything, will they? Sometimes I forget 🙁

  80. 10 months ago
    Anonymous

    How long before a workout should I drink my cup of coffee?

  81. 10 months ago
    Anonymous

    My grip strength is trash. I can rep out 285lb RDLs for 7-8 with straps but I can get maybe 2 without straps, what’s the best way to increase maximum grip? Also with conventional deads and squats my hips/hamstrings/ankles are so tight that proper form is impossible, lots of leaning forward and no lower half engagement, any tips? Ty bros

  82. 10 months ago
    Anonymous

    I want to take up swimming, 1-2 times per week besides lifting. What would be a normal goal at the beginning? 30 minutes of swimming or more?

    • 10 months ago
      Anonymous

      I went swimming for first time in over 10 years last week and managed around 30 mins at a decent pace. The tendons in my shoulders did start burning so make sure you warm up properly

  83. 10 months ago
    Anonymous

    Which of these would be better if you were only going to go to the gym twice per week and only do each exercise once per week? (Using back and chest exercises as an example)
    Option A
    >Day 1:
    >Lat exercise A + Lat exercise B
    >Day 2:
    >Chest exercise A + Chest exercise B

    Option B
    >Day 1:
    >Lat exercise A + Chest exercise A
    >Day 2:
    >Lat exercise B + Chest exercise B

    • 10 months ago
      Anonymous

      A

  84. 10 months ago
    Anonymous

    If I'm at a calorie surplus but I'm still burning a ton of calories, will I still lose fat? What if the calorie surplus is very small orif I'm calorie neutral?

    • 10 months ago
      Anonymous

      >show up at the gym
      >no belt or straps
      >only train compound lifts
      >if I can't lift it that's it, I train technique more
      >DYELs show up wearing a belt and straps to do lateral raises and bicep curls
      >"my joints are hurting and I'm not making consistent gains"
      Why is this observation so hard for most to make?
      Is there any reason at all why a beginner shouldn't almost exclusively practice compound lifts?
      I'm not saying SS, but an actual balanced whole body program of some sort.
      Why should beginners even bother with something like an arm day?

      It's likely, if inefficient, and depends on your training, diet, current body composition, sleep, and genetics.

      • 10 months ago
        Anonymous

        I agree with you, that beginners probably shouldn't be using straps or belts and focus on proper technique,
        the main thing I think you're missing is that people have different goals in the gym. for example, person A might be only interested in getting stronger, but doesn't care about aesthetics. Person B might only be interested in gaining muscle mass for aesthetics, and doesn't really care about strength. Both person A and B with a targeted plan will probably both get stronger and gain muscle, but their workouts and exercises would likely be very different. Person A would greatly benefit from compound movements, whereas person B could get a great physique on machines, possibly faster than if they only did compounds. I'm saying that both people are making tradeoffs, compounds train lots of muscles at the same time including many important ones for stabilization that are overlooked in isolation exercises, and they train your nervous system well. Isolation exercises target a smaller number of muscles, but allow you to achieve hypertrophy more effectively for those few muscles. There is not one true way, and you can argue about what the 100% optimal training plan for those goals are for a very long time. For beginners, honestly it doesn't matter whether they're doing isolations or compounds, they will make fast progress in either.

        • 10 months ago
          Anonymous

          I am too stubborn a lot of the time and tend to forget I am on the blessed half of genetics, hence why I don't worry about aesthetics.
          You're right, a fairer point to make would be that compounds are a more engaging training with much more to offer someone and since a beginner will inevitably make gains and build skill with that it's a good idea to go for it, and also beginners shouldn't improvise even though I did when I had no idea what my goals even were. I guess finding out the hard way about a bunch of topics myself has left its mark.

    • 10 months ago
      Anonymous

      you are at a caloric deficit, if you burn more calories than you consume
      your sentence and question makes no sense and you have failed basic logic

      • 10 months ago
        Anonymous

        You can't read

    • 10 months ago
      Anonymous

      If you don't have a calorie deficit, you won't lose weight. If you burned enough calories to undo your surplus and then some, then yes, you'd lose weight because you were in a deficit.

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

      How long before a workout should I drink my cup of coffee?

      in my experience about 20-30 minutes prior

      My grip strength is trash. I can rep out 285lb RDLs for 7-8 with straps but I can get maybe 2 without straps, what’s the best way to increase maximum grip? Also with conventional deads and squats my hips/hamstrings/ankles are so tight that proper form is impossible, lots of leaning forward and no lower half engagement, any tips? Ty bros

      deadhangs and other hanging exercises are the best for grip strength improvement. No shame in straps though anon. As for your ROM problem, try stretching more and lowering weight so you can rep with proper form.

      Is there any problem with leaving protein shakes sitting for a while? I'm assuming I can just give them a shake, but they won't, like, denature or anything, will they? Sometimes I forget 🙁

      As long as it's just in water, shaking should be fine. I'd get concerned after the 12 hour mark though.

      im a former fatty with lots of belly flap
      i recently started to notice that theres a little bit of stank coming from my belly button, when i turn it outwards so to speak theres a little bit of red. im also really hairy. obviously a hygiene issue but should i go to a doc? is that a possible yeast infection or should i just clean it more often (i usually shower every day and clean that part too so not sure how that happened)

      try cleaning it thoroughly with a scrub, if the problem persists, see a dermatologist.

      whenever i try to squat 2pl8 or more i feel extremely uncomfortable like i cant go to the bottom of the squat. Am i doing something wrong or am i just a pussy?

      Your question is too vague to get any helpful answers. WHY do you feel uncomfortable, what part feels that way?

    • 10 months ago
      Anonymous

      generally calorie surplus = muscle growth and fat gain and calorie deficit = muscle breakdown and fat loss. Its way more complicated for that but if you are eating more than your burning you will make fat. Keep in mind that the fat you are storing is brown fat and not white fat. Brown fat is metabolically active and is easier for your body to tap into, think of it as a fridge and white fat as a freezer. This is why people who workout and gain weight can lose that weight easily and quickly. White fat is subcutaneous fat that is not metabolically active, which is why when you gain weight your metabolic rate tanks.

  85. 10 months ago
    Anonymous

    When you eat less carbs and calories (for fatloss) your body requieres less water due less carbs = less water retention right? How much water should I drink on a fatloss phase then?
    If I drink too much water I'm peeing every 30 min and waking up multiple times at night to pee

    • 10 months ago
      Anonymous

      you're overthinking it anon. The general rule when it comes to hydration is
      >drink when you're thirsty
      any of that "at-least 8 cups a day" shit is just momscience that hasn't been relevant in decades. Water retention is a wholly autonomous process, it's purely a result of what you eat and how long it's been since your last meal.

      • 10 months ago
        Anonymous

        >Drink when you're thirsty
        yep that was exactly what I Was doing but that makes me drink between 3-4 liters a day, the problem is that it disturbs my sleep at night when i need to go pee. I am going to reduce my water intake, thanks anon

  86. 10 months ago
    Anonymous

    Would running in the morning before breakfast burn my muscles?

    • 10 months ago
      Anonymous

      you mean burn like catabolically? As in muscle loss? No anon running will not literally burn your muscles away.

      • 10 months ago
        Anonymous

        It will though, if you run too long.

        • 10 months ago
          Anonymous

          no one asking this question will encounter this result. Use your head.

          Is it worth it to train abs as a beginner? I hear some people saying heavy compounds are just enough (at least of for beginner) and it would be better to spend time on some other accessories instead

          Yes, it's worth to train abs. If you're a total beginner don't worry about it until you've gained a strength foundation.

          You can't read

          he can read it was just a stupid question.
          >if 2+2=4 and 2-4=-2 does 4-4=-2?
          it's literally grade school level math

  87. 10 months ago
    Anonymous

    Is it worth it to train abs as a beginner? I hear some people saying heavy compounds are just enough (at least of for beginner) and it would be better to spend time on some other accessories instead

    • 10 months ago
      Anonymous

      Yeah, I'm two years in and I'm only now starting to do ab accessories once in a while, if that.

  88. 10 months ago
    Anonymous

    Can someone link a perfect bench tutorial video? I am doing something wrong because its the one area of my body that is not growing and I am feeling it more in my triceps

    • 10 months ago
      Anonymous

      wider grip, if you have good mobility grip bar before laying on the bench(behind you whilst you're standing) and basically push yourself under the bar until you're in your lifting position and then start doing your reps
      at least that's how i learned it
      but don't mind me i can only bench 120kg and

    • 10 months ago
      Anonymous

      check the stronglifts website. Their guides are extremely in-depth.

      • 10 months ago
        Anonymous

        >TFW paid for premium 🙁

        • 10 months ago
          Anonymous

          the frick are you talking about the guide is free

          pls tell me you didn't actually pay for a routine

          • 10 months ago
            Anonymous

            I meant the app, but I was just shitposting.

  89. 10 months ago
    Anonymous

    what workout split should i do if i just have bodyweight and a pair of adjustable dumbbells?

  90. 10 months ago
    Anonymous

    anyone here fixed back acne? I had it since puberty. Nothing crazy disgusting but after 1-2 cysts a week for 15 years, my back looks "Syphillitic" (I actually got called that one by a thot).

    I've tried the basics, Salicylic Acid, and Benzyl Peroxide, and they got rid of the tiny not quite pimples, but did nothing for cysts. Recently started Accutane and that's fixed my chest acne, and almost all of my back acne (I'm 4months in) so it's been a good send BUT, now while I don't get big open inflamed cysts anymore, my back shoulders still get these deep nodules. I think it's still cysts just deeper in the skin. Anybody had that before?

    Also, best way to get rid of hyperpigmentation from acne? I've got these purple blotches everywhere. I'm already on Tranexamic Acid (week 4).

    • 10 months ago
      Anonymous

      Stupid question, but are you washing your clothes and bed sheets often?

  91. 10 months ago
    Anonymous

    any former fatties here that have kind of a protounding fupa despite being a healthy weight? do i need to go full skelly mode to get rid of it or is liposuction the only solution? its kinda showing through swimming pants and tighter sitting shorts and really hard to cope with

    • 10 months ago
      Anonymous

      ywnbaw

      • 10 months ago
        Anonymous

        hilarious anon

        any former fatties here that have kind of a protounding fupa despite being a healthy weight? do i need to go full skelly mode to get rid of it or is liposuction the only solution? its kinda showing through swimming pants and tighter sitting shorts and really hard to cope with

        pics for verification. Might be loose skin, might just still be fat.

  92. 10 months ago
    Anonymous

    Does anyone else have a weird tingling feeling on their head?

    Right above my forehead, I get tingles when I touch it. Some days I have it, some days I don't. Days that I do, it lasts all day.

    • 10 months ago
      Anonymous

      aids

  93. 10 months ago
    Anonymous

    Are 10kg barbell good enough? They sell some for 40 bucks meanwhile the 20kg Olympics ones are at least 150...

  94. 10 months ago
    Anonymous

    I'm super new to the gym, decided to go with starting strength for now (yes yes, meme)

    Rippetoe advises doing the low bar squat with your lower back as the point of leverage.
    Predictably, squats hit my lower back instead of my legs, which doesn't seem right. Is he plain wrong or am I too moronic to do it right? If so, ideas on how to fix it?

  95. 10 months ago
    Anonymous

    I pulled my right lower back 3 weeks ago doing heavy single leg press because I breathed out at the wrong time. Shit still hurts and I can barely get up from a lying position normally. It’s slowly gotten better but I don’t think I should attempt a leg day still. What do bros?

  96. 10 months ago
    Anonymous

    What's a good routine for someone who's been NEETing for about 3 years, sitting most of the time, and just recently stated working a job stocking a grocery store? I have a few dumbbells. Heaviest goes up to 25lbs.
    I'd just like to start getting my life back on track before the civil war starts.

    • 10 months ago
      Anonymous

      Dumbbells, particularly that light, aren't going to get you far. Best you can do is curls and other upper body stuff, they're way too light for any kind of lower body work outside of bulgarian split squats. Even with the upper body stuff you're going to hit a wall quickly.

      • 10 months ago
        Anonymous

        >aren't going to get you far
        I'm a fat frick so I'm sure they could do something for me right now. I'm not looking to hulk out with just a pair of 25lbs dumbbells, I just want to try to help establish the habit with what I got.

        • 10 months ago
          Anonymous

          Just how easy do you think it is to gain muscle? 25 lbs isn't even in the same country as "hulk out". I'm saying you're going to reach a dead end fast. If you're a fat frick and trying to get in better shape I honestly recommend cardio above weight lifting as your endurance is probably worse than anything else in your body. That and a diet.

          • 10 months ago
            Anonymous

            >Just how easy do you think it is to gain muscle? 25 lbs isn't even in the same country as "hulk out".
            I wasn't implying any of this, but thank you for the advice.

  97. 10 months ago
    Anonymous

    How do I linear progress with compounds and isolations?

  98. 10 months ago
    Anonymous

    I want to do keto for a while with my lovely mother just for sharing lols, but I'm currently in skinnyfat dyel town after fricking up for a couple of years. Meagre manlet cali gains were lost so whatever.
    I don't know if it would be better to recomp until I can't gain with the lard I have saved, then do the keto time I want to share with my mummy (a bit of a cut after the recomp won't bare any fruits I guess)
    Or if it would be better to just basically do a cut with keto and then start doing lean bulks like I would normally from skelly town
    Being a recovering skinnyfat I will be working out and trying to get stronger while doing this so I don't want to lose extra muscle with all that implies, slow down the gains wati, frick the metabolism wati, etc etc.
    Which way, lifting man?

    • 10 months ago
      Anonymous

      you think that your knowledge of lingo and jargon make your moronic weakling thoughts palatable to us who have actually tried in life but it doesn't.

      • 10 months ago
        Anonymous

        Nice try.
        I hope you have a lovely day tomorrow and your life is wonderful from now on.

        • 10 months ago
          Anonymous

          frick you
          you too

    • 10 months ago
      Anonymous

      just

      fricking

      lift.

      No need for all this fluff and blabber. Just pick a fricking program and lift.

      • 10 months ago
        Anonymous

        fvck too
        you you

        • 10 months ago
          Anonymous

          mental fortitude has been established and advice can be given. Personally, as a complete idiot who has never coached anyone successfully, I would recommend a lean bulk

  99. 10 months ago
    Anonymous

    I can't squat and I don't know why. Unless I hold on to something or go on my tiptoes, squatting at all is impossible

    • 10 months ago
      Anonymous

      It may be essential for you to buy gym shoes with a raised heel. You can also try and work on your ankle mobility, and maybe your thoracic mobility as well.

    • 10 months ago
      Anonymous

      I would work on box squats and stretching out the ankles.
      Oh, and flare your feet outwards like a duck.
      It helps to let your knees travel forward and sideways.
      I can't get into a deep squat if I force my knees to only go forward, but at a 30 or 45 degree angle I can.

  100. 10 months ago
    Anonymous

    Trying to replace lat pull downs on my back days and since i cant do pull ups good yet im thinking of doing…
    Bent over rows
    Machine chest supported rows
    Reverse pec fly
    And dumbell pull overs
    This good? ( same day btw)

    • 10 months ago
      Anonymous

      Why replace when adding is the smart thing to do?

      you should
      >do 1 pullover
      >do 1 vertical pull(pulldowns, rack chins, pull-ups)
      >do 1 -2 horizontal row.
      All of those are fine, but you should do your pulldowns.
      If your current way isn't working, try a different attachment, try less weight+more reps, etc.

      • 10 months ago
        Anonymous

        Thanks, gonna stick to the pull downs for now.
        The machine was always busy and sometimes felt like the weights were 30 pounds heavier too because of the cables.
        But my current program (the one above just with pull downs instead of bent over rows) has been working well enough.

        • 10 months ago
          Anonymous

          Yeah bent over rows are good, but honestly they are hard to get right.

          I have no idea what routine to do, thinking of just making my own since I'm homegym and therefore limited by not having all the best equipment/space

          Is a brosplit the way to go if you're not gonna be doing any deadlifts and just wanna build size?

          PPL or a variation like arm day, chest+back, and shoulders+leg.

          That way you hit the muscles twice a week while still having lots of recovery.

  101. 10 months ago
    Anonymous

    I have no idea what routine to do, thinking of just making my own since I'm homegym and therefore limited by not having all the best equipment/space

    Is a brosplit the way to go if you're not gonna be doing any deadlifts and just wanna build size?

  102. 10 months ago
    Anonymous

    Is more sets of lesser reps better than lesser sets of higher reps? I do 4 sets of 8 for most exercises or should I try for 3x12? Just a lanky skeleton trying to stay healthy and maybe get to otter mode

  103. 10 months ago
    Anonymous

    why does cardio cause you to not gain as much muscle??? (or however it works, idk)

  104. 10 months ago
    Anonymous

    Usually I feel fully recovered between bench days but the last two weeks Ive had this fatigue.
    I feel normal until I'm under the bar and I get this what feels like a deep bone weariness at the edges of my muscles.
    I usually would barely notice 60 or even 80kg but I do now even though I could still rep them out.
    Also the weights are still going up.
    What is this called? what is my gameplan?

    • 10 months ago
      Anonymous

      I would use dumbbells or a different barbell.
      Not a good sign man.

      • 10 months ago
        Anonymous

        truly? haha
        I do feel sometimes like I am heading for some calamity

  105. 10 months ago
    Anonymous

    Just got my first set of dumbbells in a long while 🙂
    Something I've noticed though is that when doing curls until failure, I eventually reach a point where I cannot physically lift anymore (obviously thats the failure part), but this sometimes happens in the middle of a set. With effort I'm able to hold the dumbbell in position with my arm pretty much vertical to my chest for some time.

    Is it worth doing this, or should I just move onto the next arm as soon as I can't finish a rep?

  106. 10 months ago
    Anonymous

    What abb exercises can/should I do with a fricked up back (Slipped disk in my L2). Ive got every kind of plank and hold I can think of ie

    Plank
    Side plank
    Hip bridges
    Deadbugs
    Supermans

    Scared to do my favourite compounds until I get this shit sorted.

  107. 10 months ago
    Anonymous

    not fit related more medical. couple days ago I've felt this tiny burning sensation every time I sallow something, its not that bad and it feels like its at the bottom of my throat. help

    • 10 months ago
      Anonymous

      Probably a minor throat infection. Drink some tea and honey, if it persists go to doctor.

  108. 10 months ago
    Anonymous

    can i turn from a grower to a shower if i take l-citrulline and do cardio?

  109. 10 months ago
    Anonymous

    I have seen 85kg men bench 100; do I still have to eat at a surplus to grow my bench to 110 if I weigh 120kg already?

  110. 10 months ago
    Anonymous

    It's dawned on me that I'm probably not training as well as I could be. I have this mindset I'm trying to shake where I automatically feel like my sets are a chore and I just want to get them over with, which usually results in me doing a half assed job or even stopping halfway sometimes and definitely never pushing myself.

    I'm wondering how and where I can get that drive/willpower to pull myself through it all and actually want to do all this despite the pain I'm like this with pretty much everything in my life. Total lack of discipline, and lack of that hunger, that craving for more that you need to actually get anywhere. I need to learn how to like being uncomfortable

    • 10 months ago
      Anonymous

      unironically look at shit like this or whatever you like, and imagine yourself winning at life and accomplishing your goals.

    • 10 months ago
      Anonymous

      Find a way to enjoy it. I found higher reps to failure is more my style.

      • 10 months ago
        Anonymous

        That's been my MO as well. On/off with regular days and push days where I just keep going till I drop. I feel like a pussy even saying this, but sometimes it scares me. Idk why. It shouldn't. I'm not afraid of being injured or anything. I just can't shake this old habit that sees hard work and knows what's coming up next and just doesn't want any part of it.

        That's why I feel like maybe I should learn how to like the pain. I'm a softie still who would rather stay in my comfort zone. That's why I'm not pushing myself. Maybe my solution is so just power through that fear? Idk. Never done this before.

  111. 10 months ago
    Anonymous

    So a girl is blatantly eyeing me up at the gym. Indian girl, Ive only heard her speak Hindi as she walks on the treadmill talking to someone the whole time. Her ass is HUGE. I wasnt sure at first as ive seen her a few times but this time the gym was completely empty other than us and it was REALLY obvious. Like any time I started doing lifts she looked at me and started smiling, I reacted like an autist and uncomfortably glared over several times and she still didnt break eye contact. Also heard her tone of voice change to whoever she was talking to in a way that made me think she might have been talking about me but again Hindi so i wouldnt know.

    Its an apartment gym so I know she lives within walking distance and I could have a very convenient frickbuddy if I can approach her correctly. How do I confront her about it without looking weird and also having plausible deniability if she says she wasnt checking me out? Im assuming she speaks English but unsure.

  112. 10 months ago
    Anonymous

    What is HIIT and how do I fit it into a 6 day gym schedule?

    • 10 months ago
      Anonymous

      it's just a method where you go full tilt on your cardio followed by a slow rest period back and forth
      i like it best on cycling or the spin bike personally since it's low impact

  113. 10 months ago
    Anonymous

    why is nobody posting cats
    what's with all this off topic posting?

  114. 10 months ago
    Anonymous

    If I add more chest volume to my working week, will my chest get bigger faster? I;E go from doing chest twice a week to three times a week.
    I would really like to get big pecs.

  115. 10 months ago
    Anonymous

    If you were gay would you prefer a guy with a bigger one or a smaller one than yours?

  116. 10 months ago
    Anonymous

    How normal is it to have trouble focusing during a cut? I'm in malaise bordering on depression. I've never cut this low before. Currently 14% want to get to 12% Is there a way around this? Would a couple maintenance days a week alleviate this or am I just going to have to tough it out another week or two? It's making work pretty unbearable and I'm falling behind in my personal studies.

  117. 10 months ago
    Anonymous

    regarding sleep
    on mon-fr during the workdays i go to bed between 10 and 11 pm, wake up at 6:30 am
    from fr to sat and sat to sunday i usually go to bed at 12pm, waking up anywhere between 8 to 9 am
    am i fricking myself on the weekends here? when i wake up on mondays and tuesday i usually feel fricking beat despite having 2 rest days behind me, when i wake up on the weekends i usually feel way more refreshed and energized. how do i solve this?

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