QTDDTOT - Eternal NYR Nightmare

Questions That Don't Deserve Their Own Thread

Refer to the handy info below:

Do
>Google basics questions before posting
>Post stats (Weight/Height/Gender)
>Post routine exercises like so (Bench Press 3x5)

Don't
>Ask for actual medical advice
>Ask about steroids (go to /fraud/)
>Post about non-fitness/relationship shit

FAQ
>How do I lose weight?
Count calories and eat at a deficit.
>How do I build muscle?
Start lifting weights or calisthenics, consider bulking.
>What does 1/2/3/4 stand for?
Numbers refer to amount of 45lb/20kg weights on each side of a standard barbell and their respective lifts. 135 lb OHP/225 Bench Press/315 Squat/405 Deadlift.
>Should I make my own routine?
Beginners should at-least attempt to stick to a standard routine before attempting to make their own.
>Is [food/drink] good for you?
Most things are good in moderation. Just read the nutrition facts.

  1. 4 weeks ago
    Anonymous

    >Questions That Don't Deserve Their Own Thread
    Why hasn't ketoschizo been banned permanently yet?

    • 4 weeks ago
      Anonymous

      He stays in the /fat/ threads for the most part. Not really my concern.

      Can someone post the cumstack image for me please? I feel like turning into a firehose.

      just fyi most of the shit in that image wont' do anything. Only bits I got out of it was zinc and lecithin gave me horrible nausea and pygeum actually works and increases pre. Otherwise the only secret to it is edging, keeping well-hydrated, and not jerking off too much.

      • 4 weeks ago
        Anonymous

        >Otherwise the only secret to it is edging, keeping well-hydrated, and not jerking off too much.
        Already do this and bust a decent amount, so I may just grab a bottle of pygeum (since it's so cheap) and skip out on the other meme stuff I guess.

      • 4 weeks ago
        Anonymous

        Zinc is legit (and most guys are zinc deficent anyway), lower the dose or take with food if you get nausea

  2. 4 weeks ago
    Anonymous

    Can someone post the cumstack image for me please? I feel like turning into a firehose.

    • 4 weeks ago
      Anonymous

      It's so mainstream you can just Google it now. "God tier cum stack"

  3. 4 weeks ago
    Anonymous

    I never lifted anything and I am a hungry skeleton, I want to buy dumbbells, should I choose 2,5kg or 5kg? I can lift 5kg without a problem, but not for long.

    • 4 weeks ago
      Anonymous

      Weights that low will last you so short that they will quickly become a wasted investment. Dumbbells themselves are great for isolations, but anything targeting larger muscles (quads, lower back, hamstrings, lats, etc) will require far heavier weights to make any real progress. I'd recommend an actual bar vs dumbbells if you're sticking to a homegym environment.

    • 4 weeks ago
      Anonymous

      I still use my 5,7.5,10kg dumbbells on occasion. Assuming you are poor, a kettlebell is a smarter investment

    • 4 weeks ago
      Anonymous

      First off: why do you want to buy dumbbells? Why do you want to do this instead of getting a proper gym membership?
      Secondly, if you insist, 5kg. It won't stay heavy long.

    • 4 weeks ago
      Anonymous

      go to the gym. to grow youll need a wide range of weights to properly progressively overload. no, you wont build enough muscle on calisthenics.

    • 4 weeks ago
      Anonymous

      I think my first set of weights was 2.5kg; my mom bought them for me as a teenager and I was able to juggle them by the end of the month. 5kg lasted longer than that. 2.5kg is like a future Christmas gift to your out of shape sister.

  4. 4 weeks ago
    Anonymous

    What UFC bout is picrel from? I want to see what they're reacting too

    • 4 weeks ago
      Anonymous

      261 Weili v Namajunas fight if I remember right

      • 4 weeks ago
        Anonymous

        That was a good reaction, but not the same one! The clothes are different

        • 4 weeks ago
          Anonymous

          Good eye, my bad! UFC 248 Klose vs Dariush

    • 4 weeks ago
      Anonymous

      261 Weili v Namajunas fight if I remember right

      That was a good reaction, but not the same one! The clothes are different

      I found it, UFC 248 dariush v klose

    • 4 weeks ago
      Anonymous

      dariush v klose. crazy comeback ko from dariush. such a fucking gangster moment.

  5. 4 weeks ago
    Anonymous

    Can losing weight cause one to fill sick due to toxic chemicals in fat getting burned up?

    • 4 weeks ago
      Anonymous

      Nah man your liver and kidneys get rid of toxins in real time. The insane garbage we had to eat and drink evolving gave us really robust immune systems and ways to clear out toxic compounds. What you're feeling is acute dehydration and less energy from cutting your food intake down. Eat some extra electrolytes and sleep a little more and you'll feel fine again

      Doing Turkish get ups, is it better to alternate arms each rep or do all the reps for one arm then switch to the other?

      Alternate arms. It's a strength a performance movement so being as fresh as you can be is best.

      https://i.imgur.com/VlwW9ck.jpg

      Hey brahs
      What's a good type of protein powder to get? I need a lot more protein in my diet.

      Any kind of milk protein is a proven staple. I like optimum nutrition or ryse if you're going to be drinking it. If you want to use it in cooking then get either quest protein blend or a casein protein. Whey doesn't work well in cooking. Egg protein powder is also solid and if you want some veg options then pea protein or hemp protein is the go to. Avoid shit like rice protein. It's garbage.

      What's a good deadlife replacement?

      Good mornings, RDLs, rack pulls below the knee, etc. Or maybe mix it up and do sumo instead of conventional. You still should have a hip hinge in your program even if you don't like normal deadlifts

      • 4 weeks ago
        Anonymous

        I dunno how it works with plant-based protein isolates, but one reason it's a good idea to make beans with rice is together they make a much more complete amino acid profile. It could be beneficial to buy rice protein just to mix with other plant-based ones, if one insists on having them.

        • 4 weeks ago
          Anonymous

          Rice protein doesn't mix well with water, doesn't bake well, and is usually extracted from bottom shelf rice. Don't buy the stuff unless it's the organic and fully transparent stuff that the Hollywood yoga moms buy

          • 4 weeks ago
            Anonymous

            Ok, thank you for the clarification. I mean personally I'm totally fine with whey protein, but knowledge is power and shit.

  6. 4 weeks ago
    Sage

    Doing Turkish get ups, is it better to alternate arms each rep or do all the reps for one arm then switch to the other?

  7. 4 weeks ago
    Anonymous

    What's a good deadlife replacement?

    • 4 weeks ago
      Anonymous

      Well, that depends: why are you replacing it? I ain't gonna judge, just that it's different if you're nursing an injury or just plain ol' don't like em.

  8. 4 weeks ago
    Anonymous

    Hey brahs
    What's a good type of protein powder to get? I need a lot more protein in my diet.

    • 4 weeks ago
      Anonymous

      Optimum Nutrition is the basic gold standard option, I recommend one of the vanilla flavors as they're the closest to what they're actually supposed to taste like.

  9. 4 weeks ago
    Anonymous

    I'm skeletal but gained 20lbs. I plan on gaining another 20lbs atleast. How can I do so while become lean? Do I just do cardio after my regular workouts or some diet thing or both? Whenever I search most of what I findnis weightloss stuff.

    • 4 weeks ago
      Anonymous

      Lean bulk. Eat at a small caloric surplus while lifting so over the long term you gain primarily muscle.

  10. 4 weeks ago
    Anonymous

    would i regret buying pic rel? only cheapish roman chair i can find around my area but it seems all the higher end models have dedicated foot rests does that make a different irl?

    • 4 weeks ago
      Anonymous

      anyone?

    • 4 weeks ago
      Anonymous

      If you're doing it weighted then you should have nothing to worry about getting it without the foot rests

  11. 4 weeks ago
    Anonymous

    Turned 26 recently and got my blood work done and it turned out that my test was all the way down at 230. Since then I've been trying to unfuck myself via losing weight, lifting weights and taking as many supplements as I possibly can to boost test. The main one is pic related (Sigma from Gorilla Mind). It has definitely improved my energy levels, libido and workout performance (I used to just masturbate as a habit, now my dick is hard constantly and I literally HAVE to masturbate at least once a day or I feel like i'll go crazy), but it has also started making my balls ache. It's not a huge amount of pain and it's not constant, but it's definitely there. My question is, among these ingredients, what would be the culprit for my testicle pain?

  12. 4 weeks ago
    Anonymous

    My friend asked me this
    I personally have no idea

    • 4 weeks ago
      Anonymous

      It can be a benefit. Autists tend to fixate on hobbies and activities which obviously helps.

  13. 4 weeks ago
    Anonymous

    I’ve been awake for an hour and the gym doesn’t open for another 40 minutes. Just wanted to share my pain.

  14. 4 weeks ago
    Anonymous

    Any mewers up? I literally cant get my tongue flat on the base of my mouth like that. I just end up pressing with mostly the tip.

    Even when i assist with a finger it doesn't fucking work. Will i get mew gains if I just try to keep it as flat as possible while pressing up?

    • 4 weeks ago
      Anonymous

      Make a big toothy smile, and then, without closing your lips, swallow. You are now Mewing.

  15. 4 weeks ago
    Anonymous

    recently cut grains out of my diet but I'm not feeling the same energy/strength/endurance that I used to with my training sessions. should i just eat potato or go back to some grains>

    • 4 weeks ago
      Anonymous

      Try adding potato. If it doesn't help then add the grains.

  16. 4 weeks ago
    Anonymous

    Is Protein powder bad for you?

    • 4 weeks ago
      Anonymous

      The cheap ones are usually of poor quality and have heavy metals in them. Get a reputable brand like ON, MyProtein, or Ryse to avoid that issue. Other than that consideration it's just a form of powdered milk with flavoring in it

      new lifter 4 months into lifting and i think im overtraining (hard), especially volume wise and i go to near failure on every compound i do and i do multiple on the same day. i also spend 2 hours working out (homegym fag) with rests at max 3-4 min, it would be even longer if i didnt have supersets.
      any1 can tell me what exercise i could cut out and or replace stuff with? my aim is both strength and hypertrophy for health gains not to look ripped (yet), been a sedentary fat bro all my life with no sports or workout experience. 29 yo

      Upper A:
      5x5 BP with 2:30 min rest (heavy)
      4xF Pullups band assisted 3 min rest
      4x6-8 BB row with back close to parallel to the ground but controlled eccentric 2:30-3 min rest
      3x8-12 seated DB press 2 min rest
      3x8-12 incline DB press SS bicep curls 2min rest
      3x8-12 bent over lat raise SS DB skullcrushers 2 min rest

      takes me about 2 hours

      Upper B
      4x5-8 OHP Heavy 3min rest
      4xF Chinup band assisted 3 min rest
      4x8-12 flat DB bench press 3 min rest
      3x8-12 one armed DB row 2-2:30 min rest
      3x8-12 inc DB press SS hammer curl 2-2:30 min rest
      3x8-12 db pullover SS bent over lat raise 2-2:30 rest

      i can only think of dumping the db bench on upper B and moving the incline DB press there but idk

      Lower A
      1x1-3, 2x5 DL 3:30-4 min rest
      3x8-10 DB bulg split squats 3-3:30 min rest
      3x12-15 BB hip thrust 2:30 min rest
      3x10-12 lying leg curls SS weighted legs up crunches 2-2:30 min rest
      3x15-20 calf raises SS weighted oblique twist 2-2:30 min rest
      3x12 weighted back extension SS decline situps 2-2:30 min rest

      Lower B
      4x5-8 back squats 3:30-4min rest
      3x8-10 RDL (thinking about swapping or subbing with SLDL) 2:30-3 rest
      3x8 DB reverse lunges (not alternating cuz of time reason) 3 min rest
      3x15-20 calf raise SS weighted oblique twist 2-2:30 min rest
      3x12 weighted back ext SS legs up weighted crunches 2-2:30 min rest

      no machines available unfortunately since im a homegym fag

      thanks in advance

      If I'm not misunderstanding, you said you're doing multiple sessions a day? Cut that shit out until you're more advanced. Your program honestly looks pretty solid. Do you feel drained all the time? How's stress in your life going? Sleep and diet good?

      https://i.imgur.com/c9etcTY.jpg

      What would you estimate your weight had to be to look like this at 6'3

      200ish pounds

      • 4 weeks ago
        Anonymous

        200 pounds? Are you delusional?
        I was thinking more around 150-170

        • 4 weeks ago
          Anonymous

          Yeah, I had a friend in college who was 6'3 165 lbs and he had a bit more fat and muscle than this guy
          That's probably 150ish lbs

      • 4 weeks ago
        Anonymous

        >If I'm not misunderstanding, you said you're doing multiple sessions a day?
        oh no, my bad. i forgot to mention, i work out 4 times a week. U1L1xU2L2xx
        I feel pretty fatigued a lot, always pretty much 24h after the workout, massive soreness kicks in. Stress is pretty high i cant lie, sleep is as good as i can influence it 6-8 hrs a day, i eat 3-3.2k calories a day very cleanly.

        • 4 weeks ago
          Anonymous

          Sounds like you should cut overall volume down. The program looks good as it is for exercise selection so I'd just cut one set from each lift. If your stress is really high it's probably the culprit fucking up your recovery. Once life is in a better place you can probably increase the volume back up to how you have it written. Best of luck brother

          • 4 weeks ago
            Anonymous

            alright thanks anon, will try to cut down on sets even though its gonna be hard mentally due to hard FOMO kek

  17. 4 weeks ago
    Anonymous

    Why must it be so hard to unlearn Rippetoe bullshit?
    I keep on catching myself neglecting arms/delts/calves/abs

    • 4 weeks ago
      Anonymous

      this is on you, not rip. grow up and work toward what you really care about.

      Can someone rec me a 3 day full body split?
      I only know about ss, 5x5 and icf(v2).
      Currently doing an u/l split, but I feel I’m stagnating (3 months into u/l).

      we can't just pull an entire program out of our ass for you. tell us more about your goals first. what muscles do you want to emphasize? strength/bodybuilding? machines/weights/calisthenics?

      so i watched a rippetoe video on elbow tendonitis and he recommends doing 20 sets of 3 reps of chin ups

      my normal chinup volume is like 5x8-10. so what exactly is the difference between these? does the lower reps do something to the tendon that the higher reps dont?

      his main point is that you do a submaximal amount of reps every set, i.e., never approach failure, such that you can perform more sets, volume and thus inflammation to expedite the healing process of the tendon. feel free to do more reps, but again pace yourself because the goal is accumulating volume.

      I have a friend who has tremors, and their forearms/hands constantly shake while using them. Would working out forearms lessen them or allow a greater degree of control at all?

      keep in mind that I am retarded, but training is almost always beneficial, one particular bodybuilder with cerebral palsy regained most of his muscle control through training. I don't see how training forearms would hurt your fren

      • 4 weeks ago
        Anonymous

        he should try it. Or go and wrangle those sandworms.

        On a personal note my left index finger sometimes spases out and I think it's been doing it less after doing finger curls.
        I know the forearm work has helped my mom who is 65 with her grip issues and arthritis.

        I'll let them know to give forearm training a go, worst case scenario they just stop. Thanks, lads.

  18. 4 weeks ago
    Anonymous

    new lifter 4 months into lifting and i think im overtraining (hard), especially volume wise and i go to near failure on every compound i do and i do multiple on the same day. i also spend 2 hours working out (homegym fag) with rests at max 3-4 min, it would be even longer if i didnt have supersets.
    any1 can tell me what exercise i could cut out and or replace stuff with? my aim is both strength and hypertrophy for health gains not to look ripped (yet), been a sedentary fat bro all my life with no sports or workout experience. 29 yo

    Upper A:
    5x5 BP with 2:30 min rest (heavy)
    4xF Pullups band assisted 3 min rest
    4x6-8 BB row with back close to parallel to the ground but controlled eccentric 2:30-3 min rest
    3x8-12 seated DB press 2 min rest
    3x8-12 incline DB press SS bicep curls 2min rest
    3x8-12 bent over lat raise SS DB skullcrushers 2 min rest

    takes me about 2 hours

    Upper B
    4x5-8 OHP Heavy 3min rest
    4xF Chinup band assisted 3 min rest
    4x8-12 flat DB bench press 3 min rest
    3x8-12 one armed DB row 2-2:30 min rest
    3x8-12 inc DB press SS hammer curl 2-2:30 min rest
    3x8-12 db pullover SS bent over lat raise 2-2:30 rest

    i can only think of dumping the db bench on upper B and moving the incline DB press there but idk

    Lower A
    1x1-3, 2x5 DL 3:30-4 min rest
    3x8-10 DB bulg split squats 3-3:30 min rest
    3x12-15 BB hip thrust 2:30 min rest
    3x10-12 lying leg curls SS weighted legs up crunches 2-2:30 min rest
    3x15-20 calf raises SS weighted oblique twist 2-2:30 min rest
    3x12 weighted back extension SS decline situps 2-2:30 min rest

    Lower B
    4x5-8 back squats 3:30-4min rest
    3x8-10 RDL (thinking about swapping or subbing with SLDL) 2:30-3 rest
    3x8 DB reverse lunges (not alternating cuz of time reason) 3 min rest
    3x15-20 calf raise SS weighted oblique twist 2-2:30 min rest
    3x12 weighted back ext SS legs up weighted crunches 2-2:30 min rest

    no machines available unfortunately since im a homegym fag

    thanks in advance

    • 4 weeks ago
      Anonymous

      The notes I have

      For Upper A:
      Change bench to 3 sets of either 6 or 8, 5x5 isn't necessary

      Cut 1-2 sets of pull ups out, you follow it up imemadeatly with 4 heavy sets of barbell rows.

      For Upper B:

      I'd do just 2 sets of incline DB press, you can still SS with hammer curls, and just do 3 sets of the hammer curls.

      For Lower A:

      This feels just like way too much volume, personally, I'd cut out either the dead lifts or the BB hip thrusts. Both of them together don't feel necessary, especially with the bulg split squats

      the SS are decent though

      For Lower B:

      Honestly not bad, my only suggestion would be cutting out the DB reverse lunges

      Solid program anon, just way too much volume.

      When writing programs, on a lifting day
      1 compound for a major muscle group, and no more than 2 compounds in a lift session (keep 3-4 sets for these at most)

      at least 1 isolation exercise for the muscles in there, again 3-4 sets.

      You don't need a fuck ton, especially if you are training intensely.

      • 4 weeks ago
        Anonymous

        thanks, will try to incorporate your feedback
        >Cut 1-2 sets of pull ups out, you follow it up imemadeatly with 4 heavy sets of barbell rows.
        thing is, i can only do 5-7 reps of pullups even with band assists so i feel like i wouldnt get enough volume in. so lets say i drop it to 3, it would be 20 reps MAX, maybe only 15. would that still be fine?

        • 4 weeks ago
          Anonymous

          If you need to be doing your pull ups band assisted, I'd say you'd be getting enough volume with what I said.

          Although if you do 3 instead of 1-2 I don't think it will be the end of the world.

          My thought process when saying that was

          >oh anon has a heavy compound back mover, but right before a taxing back mover as well.

          You're takin away gains you could squeeze out of those rows. Use those pull ups like a warm up / light work out before your rows. 3-4 sets of strenuous pull ups, followed by 4 sets of heavy rows is alot of work on the back. You can lessen it and still see great results.

          from your posts, it seems you're worried about not doing enough. You are anon, and you're doing a bit too much, I was guilty of doing the same thing a while back, you can cut out a few sets and that would actually be a bit more optimal.

          • 4 weeks ago
            Anonymous

            alright, thanks for the encouraging words.
            >from your posts, it seems you're worried about not doing enough
            yea youre right on the money. worst part is, i know that but i still do it anyway while also ignoring the signs my body gives me.

  19. 4 weeks ago
    Anonymous

    What would you estimate your weight had to be to look like this at 6'3

  20. 4 weeks ago
    Anonymous

    Gym is crowded as fuck in the narrow window I can normally go, so I'll wait out these next couple of weeks for it to die down. In the meantime, I figured I'd start doing some bodyweight skills work on the non-lifting days, and carry it over to when I start lifting again.
    What should I include in my list?
    >handstand/handstand pushups
    >l-sit
    >planche
    >levers
    >handsprings
    >flags/dragonflags
    What should I add in? Obviously I'm not going to do a full routine of all these moves, but I'll have a few progressions each day.

    • 4 weeks ago
      Anonymous

      No tree branch or steel beam to be a pull up bar? May be worth going on a couple easy runs. Bulgarian split squats with a backpack of books or milk jugs in your hands sounds doable too.

      • 4 weeks ago
        Anonymous

        Sorry, forgot to mention my home gear. I'm a gay that tried to into calisthenics last year. I have
        >dip station
        >door frame pull up bar
        >2 sand bags (25 and 35 lb)
        >rings
        >4/5 elastic bands (I lost one of them but its somewhere)
        >yoga blocks
        But I'm looking more at the actual skill work with static holds and some tricking rather than a calisthenics strength thing.

        • 4 weeks ago
          Anonymous

          Reminds me of pic, maybe it’ll inspire something

  21. 4 weeks ago
    Anonymous

    Can someone rec me a 3 day full body split?
    I only know about ss, 5x5 and icf(v2).
    Currently doing an u/l split, but I feel I’m stagnating (3 months into u/l).

    • 4 weeks ago
      Anonymous

      greyskull lp, texas method

      • 4 weeks ago
        Anonymous

        Pick any of these 3 days and spam it, pick a few and alternate between them, run the program as is, or alternatively swap out different exercises to customize it to be made up of your favorites. Made this as a baseline for full body programs last year for a client who wanted some variety, had about an hour to lift 3 or 4 days per week, and only had access to a planet fitness.

        >Day 1
        Bulgarian Split Squat 4x10-15

        Seated Dumbbell OHP 4x8-12

        Dumbbell Row 4x8-12

        Pushups 3xFailure

        GIANTSET x3
        Curl of Choice 8-12
        Incline Skull Crusher 8-12
        Rear Delt Raises 10-15

        >Day 2
        Dumbbell Lunges 4x8-12 (per leg)

        Dumbbell Bench Press (slightly higher incline than flat) 4x8-12

        Chinups 3xFailure (assisted if needed, then it's 6-10 reps per set)

        GIANTSET x3
        Cable Lateral Raises 10-15
        Curl of Choice 8-12
        Cable Pushdown (single arm with the rope recommended) 8-12
        Face Pulls 10-15

        >Day 3
        Leg Press 4x8-12

        Chest Press Machine 4x10-15

        Cable Row 3x10-15

        GIANTSET x3
        Dumbbell Lateral Raises 10-15
        Curl of Choice 8-12
        One Arm Dumbbell Overhead Extension 10-15
        Skiers 15-20
        [...]
        Dumbbell rows are the closest equivalent to cable rows. Chest supported rows you should still be able to do though if you have a bench. I think you misunderstood what a compound is though bro. A compound exercise uses a lot of muscles and joints to complete a movement. Barbell Rows are a good deadlift replacement though if your goal is hypertrophy. Swapping the OHP for seated dumbbell press shouldn't affect the incline press any more than the OHP would
        [...]
        You'd end up in the hospital because you didn't break it down in your intestines. Don't do that
        [...]
        A bit overkill don't you think bro?
        [...]
        Blood sugar in a healthy person returns to baseline after 2 hours. If it's still into the sky to the point you can feel it 4 hours later you could be diabetic. Head to the doctor

        up the volume to 6 day u/l or do u/l/u rest u/l/u.
        Realistically we need more info but there is always something that can be changed to fix a stall.

        Thanks for the programs/tip

        this is on you, not rip. grow up and work toward what you really care about.

        [...]
        we can't just pull an entire program out of our ass for you. tell us more about your goals first. what muscles do you want to emphasize? strength/bodybuilding? machines/weights/calisthenics?

        [...]
        his main point is that you do a submaximal amount of reps every set, i.e., never approach failure, such that you can perform more sets, volume and thus inflammation to expedite the healing process of the tendon. feel free to do more reps, but again pace yourself because the goal is accumulating volume.

        [...]
        keep in mind that I am retarded, but training is almost always beneficial, one particular bodybuilder with cerebral palsy regained most of his muscle control through training. I don't see how training forearms would hurt your fren

        I just beeded some ideas other than what I mentioned. I can adapt the program to my needs.

    • 4 weeks ago
      Anonymous

      Pick any of these 3 days and spam it, pick a few and alternate between them, run the program as is, or alternatively swap out different exercises to customize it to be made up of your favorites. Made this as a baseline for full body programs last year for a client who wanted some variety, had about an hour to lift 3 or 4 days per week, and only had access to a planet fitness.

      >Day 1
      Bulgarian Split Squat 4x10-15

      Seated Dumbbell OHP 4x8-12

      Dumbbell Row 4x8-12

      Pushups 3xFailure

      GIANTSET x3
      Curl of Choice 8-12
      Incline Skull Crusher 8-12
      Rear Delt Raises 10-15

      >Day 2
      Dumbbell Lunges 4x8-12 (per leg)

      Dumbbell Bench Press (slightly higher incline than flat) 4x8-12

      Chinups 3xFailure (assisted if needed, then it's 6-10 reps per set)

      GIANTSET x3
      Cable Lateral Raises 10-15
      Curl of Choice 8-12
      Cable Pushdown (single arm with the rope recommended) 8-12
      Face Pulls 10-15

      >Day 3
      Leg Press 4x8-12

      Chest Press Machine 4x10-15

      Cable Row 3x10-15

      GIANTSET x3
      Dumbbell Lateral Raises 10-15
      Curl of Choice 8-12
      One Arm Dumbbell Overhead Extension 10-15
      Skiers 15-20

      https://i.imgur.com/6XG7G05.png

      Started doing Reddit PPL today but I'm trying to make some adjustments because my gym doesn't have all the machines (I'm a third worlder).
      What are the best alternatives for seated cable rows or chest supported rows? One arm dumbbell row?
      I'm also avoiding compounds for now as a beginner (deadlift, ohp, might not do squat) since my focus is hypertrophy mainly but I might give them a try in the future. I've already swapped deadlift for barbell rows.
      As for the push day I'm thinking of swapping OHP for seated db shoulder press into bench press, is that going to conflict with incline dumbbell press or is it fine?

      Dumbbell rows are the closest equivalent to cable rows. Chest supported rows you should still be able to do though if you have a bench. I think you misunderstood what a compound is though bro. A compound exercise uses a lot of muscles and joints to complete a movement. Barbell Rows are a good deadlift replacement though if your goal is hypertrophy. Swapping the OHP for seated dumbbell press shouldn't affect the incline press any more than the OHP would

      Say someone who isn't me wanted to mainline protein to be more anabolic, would there be any drawbacks?

      You'd end up in the hospital because you didn't break it down in your intestines. Don't do that

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

      Is it safe to use smelling salts not long after I take Pre-workout, or will it give me a fucking heart attack or something?

      A bit overkill don't you think bro?

      Trying to figure out whether high blood sugar (and more specifically carbs) is making me lightheaded while working out. Right now I can eat two hundred grams of boiled potato and still feel like shit four hours later, which is way longer than what people recommend to leave between a meal and gym. I can't measure the actual level right now - if I could I would.
      If my blood sugar were to spike, how long would it take for it to get back to a more normal level? Can I eliminate carbs causing a blood sugar spike as a possible cause simply because the symptoms are still there 4+ hours later?

      Blood sugar in a healthy person returns to baseline after 2 hours. If it's still into the sky to the point you can feel it 4 hours later you could be diabetic. Head to the doctor

      • 4 weeks ago
        Anonymous

        Hey anon, /fat/tie here down 28lbs since I first started in Nov and going to the gym tonight for the first time since Highschool. Doing squats and bench tonight as the core but would you have Amy recommendations on other workouts to throw in? I don't know what to do, following GSPL is that helps.

        • 4 weeks ago
          Anonymous

          >I'll reply with the program written out so you can screenshot it bro, so don't sweat the wall of text. This reply has some extra details in it is all
          Good job so far on the weight loss dude! Squat and bench is a good baseline to start with. Put the squat first because it'll take more concentration and energy compared to the bench. I'd also recommend putting in some rear delt raises/reverse pec dec after you bench. It's healthy for the shoulders. Do 3 sets of 8-12 reps for each lift. Just that little bit is okay for the first few weeks while you get used to lifting again.

          If you like having a Chest/Leg day like you're doing now, then the other muscles to consider are the arms, shoulders, and back. Arnold Schwarzenegger had a split like that at one point. For the second day start with an overhead press, chinups/lat pulldown, and some rows. After that do a short circuit of lateral raises, curls, and a tricep exercise that's easy on the elbows like rope pushdowns. Same as the first day, do 3x8-12 (except for the chinups if you choose it over lat pull downs; those do to failure). Also for the lateral raises you always want to push those well past failure and get to the point where you can only squeeze out little partials. The shoulders are a muscle group that needs a lot of stimulation to grow and most compounds don't do much for the side delt. Do this day right after the first day.

          After 2 weeks or so of this you can start adding more exercises to fill out the routine more. The soreness is going to come back for new muscles for you but most of your body will be good. The second day has most of what it needs already, you just have to add an extra arm exercise for both the bicep and the tricep and increase the volume of work you do for the back. It can really take a beating. The first day though you'll add Romanian deadlifts, an incline bench press, and a crazy amount of calf raises. If you want some more butt gains then also add Bulgarian split squats.

          • 4 weeks ago
            Anonymous

            You're a fucking God send bro, I mean it. I kind of did everything in reverse tonight and fucked it up. Started with 3x15 each of leg press abs extensions, by the time I went to squat my legs were Shor and couldn't manage a continuous 1x5 squat of just the bar. Threw in a couple sets of lat raises and curls and just the bench with bar. Goes without saying I was retarded tonight and below optimal. But managed to put in 30 min of continuous cardio and gutted out the last set of presses when I didn't think I could ( I had full ROM so I think I could have done more in retrospect).

            In the moment everything was pretty demoralizing but gotta keep looking at the big picture and the context of where I'm starting at. Looking forward to seeing the gains I'll get.

            • 4 weeks ago
              Anonymous

              Dude the fact that you got your ass in there and you pushed well beyond what you were comfortable with is already an amazing first step. The first session is always a rough one but next time you go in you'll have a program ready, and with that mentality, you'll go far. I can't wait to see the CBT you'll make in the next 6 months bro!

        • 4 weeks ago
          Anonymous

          >I'll reply with the program written out so you can screenshot it bro, so don't sweat the wall of text. This reply has some extra details in it is all
          Good job so far on the weight loss dude! Squat and bench is a good baseline to start with. Put the squat first because it'll take more concentration and energy compared to the bench. I'd also recommend putting in some rear delt raises/reverse pec dec after you bench. It's healthy for the shoulders. Do 3 sets of 8-12 reps for each lift. Just that little bit is okay for the first few weeks while you get used to lifting again.

          If you like having a Chest/Leg day like you're doing now, then the other muscles to consider are the arms, shoulders, and back. Arnold Schwarzenegger had a split like that at one point. For the second day start with an overhead press, chinups/lat pulldown, and some rows. After that do a short circuit of lateral raises, curls, and a tricep exercise that's easy on the elbows like rope pushdowns. Same as the first day, do 3x8-12 (except for the chinups if you choose it over lat pull downs; those do to failure). Also for the lateral raises you always want to push those well past failure and get to the point where you can only squeeze out little partials. The shoulders are a muscle group that needs a lot of stimulation to grow and most compounds don't do much for the side delt. Do this day right after the first day.

          After 2 weeks or so of this you can start adding more exercises to fill out the routine more. The soreness is going to come back for new muscles for you but most of your body will be good. The second day has most of what it needs already, you just have to add an extra arm exercise for both the bicep and the tricep and increase the volume of work you do for the back. It can really take a beating. The first day though you'll add Romanian deadlifts, an incline bench press, and a crazy amount of calf raises. If you want some more butt gains then also add Bulgarian split squats.

          First 2ish weeks
          >Schedule (fit it how you need to for your week)
          Day 1
          Day 2
          Rest
          Day 1
          Day 2
          Rest
          Rest
          >Day 1
          Back Squat 3x8-12
          Barbell Bench Press 3x8-12
          Rear Delt Flies OR Reverse Pec Dec 3x8-12
          >Day 2
          Overhead Press 3x8-12
          Chinups OR Lat Pull Down 3x8-12 (or 3xFailure if using chinups)
          Dumbbell Rows OR Seated Cable Row (any variation of row is okay if you're limited by equipment) 3x8-12
          GIANTSET x 3 Sets
          Dumbbell Lateral Raises 8-12 clean reps and then 5-6 partials
          Dumbbell Curl 8-12
          Rope Pushdown 8-12

        • 4 weeks ago
          Anonymous

          >I'll reply with the program written out so you can screenshot it bro, so don't sweat the wall of text. This reply has some extra details in it is all
          Good job so far on the weight loss dude! Squat and bench is a good baseline to start with. Put the squat first because it'll take more concentration and energy compared to the bench. I'd also recommend putting in some rear delt raises/reverse pec dec after you bench. It's healthy for the shoulders. Do 3 sets of 8-12 reps for each lift. Just that little bit is okay for the first few weeks while you get used to lifting again.

          If you like having a Chest/Leg day like you're doing now, then the other muscles to consider are the arms, shoulders, and back. Arnold Schwarzenegger had a split like that at one point. For the second day start with an overhead press, chinups/lat pulldown, and some rows. After that do a short circuit of lateral raises, curls, and a tricep exercise that's easy on the elbows like rope pushdowns. Same as the first day, do 3x8-12 (except for the chinups if you choose it over lat pull downs; those do to failure). Also for the lateral raises you always want to push those well past failure and get to the point where you can only squeeze out little partials. The shoulders are a muscle group that needs a lot of stimulation to grow and most compounds don't do much for the side delt. Do this day right after the first day.

          After 2 weeks or so of this you can start adding more exercises to fill out the routine more. The soreness is going to come back for new muscles for you but most of your body will be good. The second day has most of what it needs already, you just have to add an extra arm exercise for both the bicep and the tricep and increase the volume of work you do for the back. It can really take a beating. The first day though you'll add Romanian deadlifts, an incline bench press, and a crazy amount of calf raises. If you want some more butt gains then also add Bulgarian split squats.

          [...]
          First 2ish weeks
          >Schedule (fit it how you need to for your week)
          Day 1
          Day 2
          Rest
          Day 1
          Day 2
          Rest
          Rest
          >Day 1
          Back Squat 3x8-12
          Barbell Bench Press 3x8-12
          Rear Delt Flies OR Reverse Pec Dec 3x8-12
          >Day 2
          Overhead Press 3x8-12
          Chinups OR Lat Pull Down 3x8-12 (or 3xFailure if using chinups)
          Dumbbell Rows OR Seated Cable Row (any variation of row is okay if you're limited by equipment) 3x8-12
          GIANTSET x 3 Sets
          Dumbbell Lateral Raises 8-12 clean reps and then 5-6 partials
          Dumbbell Curl 8-12
          Rope Pushdown 8-12

          >Schedule (fit it how you need to for your week)
          Day 1
          Day 2
          Rest
          Day 1
          Day 2
          Rest
          Rest
          >Day 1
          Back Squat 3x8-12
          Barbell Bench Press 3x8-12
          Romanian Deadlifts 3x10-15
          Incline Dumbbell Bench Press 3x10-15
          Rear Delt Flies OR Reverse Pec Dec 4x8-12
          >Day 2
          Overhead Press 3x8-12
          Chinups OR Lat Pull Down 4-5x8-12 (or 4-5xFailure if using chinups)
          Dumbbell Rows OR Seated Cable Row (any variation of row is okay if you're limited by equipment) 4-5x8-12
          GIANTSET x 3 Sets
          Dumbbell Lateral Raises 8-12 clean reps and then 5-6 partials
          Dumbbell Curl 8-12
          Rope Pushdown 8-12
          GIANTSET x 3 sets
          Calf Raises 10-15 (with a dropset where you lower the weight and keep going for another 10-15 reps)
          Concentration Curl 8-12
          Dumbbell Overhead Extension 8-12

          • 4 weeks ago
            Anonymous

            You're a fucking God send bro, I mean it. I kind of did everything in reverse tonight and fucked it up. Started with 3x15 each of leg press abs extensions, by the time I went to squat my legs were Shor and couldn't manage a continuous 1x5 squat of just the bar. Threw in a couple sets of lat raises and curls and just the bench with bar. Goes without saying I was retarded tonight and below optimal. But managed to put in 30 min of continuous cardio and gutted out the last set of presses when I didn't think I could ( I had full ROM so I think I could have done more in retrospect).

            In the moment everything was pretty demoralizing but gotta keep looking at the big picture and the context of where I'm starting at. Looking forward to seeing the gains I'll get.

            Had a slip up putting the calf raises in day 2 but it still works out really well. The calves are one of those muscles you can put anywhere in a program and it'll fit. I used to do my calf and neck training after my Back/Shoulder day of all things and it was fine

            • 4 weeks ago
              Anonymous

              All good brother, and just to make sure I'm not retarded, the second set is after a couple weeks of building up strength right? Screen capping and saving, looking forward to crediting you in the cbt around June or July.

            • 4 weeks ago
              Anonymous

              All good brother, and just to make sure I'm not retarded, the second set is after a couple weeks of building up strength right? Screen capping and saving, looking forward to crediting you in the cbt around June or July.

              Nvm I am retarded, thank you again man I really do appreciate it.

      • 4 weeks ago
        Anonymous

        Eh, I've been tested for diabetes multiple times throughout my life (due to symptoms and family members having it), so I'm not expecting that to be the case now. Maybe just some sensitivity. There's a bunch of other possible causes anyways, and I'm just trying to eliminate as many as possible. Maybe it's related to blood pressure due to amphetamine, maybe it's because I workout at the start of my day, or maybe it's a vitamin d deficiency. Could also just be brain damage.
        I plan on trying one of their measuring devices when I see them next just to make sure though, but will stop suspecting this to be the #1 cause for now. Thanks.

    • 4 weeks ago
      Anonymous

      up the volume to 6 day u/l or do u/l/u rest u/l/u.
      Realistically we need more info but there is always something that can be changed to fix a stall.

  22. 4 weeks ago
    Anonymous

    Started doing Reddit PPL today but I'm trying to make some adjustments because my gym doesn't have all the machines (I'm a third worlder).
    What are the best alternatives for seated cable rows or chest supported rows? One arm dumbbell row?
    I'm also avoiding compounds for now as a beginner (deadlift, ohp, might not do squat) since my focus is hypertrophy mainly but I might give them a try in the future. I've already swapped deadlift for barbell rows.
    As for the push day I'm thinking of swapping OHP for seated db shoulder press into bench press, is that going to conflict with incline dumbbell press or is it fine?

  23. 4 weeks ago
    Anonymous

    so i watched a rippetoe video on elbow tendonitis and he recommends doing 20 sets of 3 reps of chin ups

    my normal chinup volume is like 5x8-10. so what exactly is the difference between these? does the lower reps do something to the tendon that the higher reps dont?

  24. 4 weeks ago
    Anonymous

    Say someone who isn't me wanted to mainline protein to be more anabolic, would there be any drawbacks?

  25. 4 weeks ago
    Anonymous

    I have a friend who has tremors, and their forearms/hands constantly shake while using them. Would working out forearms lessen them or allow a greater degree of control at all?

    • 4 weeks ago
      Anonymous

      he should try it. Or go and wrangle those sandworms.

      On a personal note my left index finger sometimes spases out and I think it's been doing it less after doing finger curls.
      I know the forearm work has helped my mom who is 65 with her grip issues and arthritis.

  26. 4 weeks ago
    Anonymous

    Is it safe to use smelling salts not long after I take Pre-workout, or will it give me a fucking heart attack or something?

    • 4 weeks ago
      Anonymous

      It should be fine, they're two entirely different forms of stimulation

  27. 4 weeks ago
    Anonymous

    Trying to figure out whether high blood sugar (and more specifically carbs) is making me lightheaded while working out. Right now I can eat two hundred grams of boiled potato and still feel like shit four hours later, which is way longer than what people recommend to leave between a meal and gym. I can't measure the actual level right now - if I could I would.
    If my blood sugar were to spike, how long would it take for it to get back to a more normal level? Can I eliminate carbs causing a blood sugar spike as a possible cause simply because the symptoms are still there 4+ hours later?

    • 4 weeks ago
      Anonymous

      Being lightheaded is usually a sign if low blood sugar or low blood pressure. Can be caused by lifting without eating, or by not drinking enough water. Or rapid changes in blood pressure like during deadlifts. Do you have a glucometer to actually measure your blood sugar? If it's actually high, you should go see a doctor for a checkup.

  28. 4 weeks ago
    Anonymous

    This isn’t IST related but don’t know where else to ask. I’ve noticed that when standing around I’ll subconsciously lift one of my heels. Anyone know why? Not worried about it being a medical condition, just curious as to why I do it and whether it’s common or not

  29. 4 weeks ago
    Anonymous

    How does going to the gym on your own work?

    I haven't been in years. Last time was with a friend who just let me copy his whole program, spotted me everywhere, and corrected my dogshit form, but he moved away and I stopped going. How do I not fuck up my back or ruin my shoulder? Will free PT sessions be enough to teach me good form? How can I tell bad gyms from good gyms? Should I go to the expensive aquatics centre and gym, the big chain, the tiny gym named after the owner, or is it all the same?

    Please help I'm socially retarded and the sticky doesn't have anything.

    • 4 weeks ago
      Anonymous

      watch youtube videos on form and learn. Or read books and learn. Start light, and if the joint is hurting a ton it's probably wrong.
      In almost any lifts there are things that are fine, and not. Figure those out. If you want to find a program start with a cookie cutter one.

      Or get an online coach that isn't shit.

      >6’1
      >250 pounds
      >big old belly

      Working on losing weight for the past few months and going good. My question, how important are say core exercises or abdominal exercises. I have no problem with squats or bench press and whatnot. But should I worry about building a strong core? Or still keep losing fat first?

      Important, but when you are fat I find it hard to use your core properly. I would cut down till your belly is pretty small then introduce core work slowly.
      As your belly shrinks core work matters more so brace well.

      https://i.imgur.com/XYe7ZHV.jpg

      My gym has outlawed liftting in socks/barefoot.
      I usually wear running shoes yo the gym so I can hit the treadmill then lift after. Now they have this dumbfuck rule in place my form is getting more fucked up without stable foot contact with the ground.

      What are good cheap shoes I can get for squats, dead and OHP? Chucks seem a bit over priced.

      Whatever is at goodwill with a hard sole and allows ankle flexion

      https://i.imgur.com/aTjK6RB.jpg

      11 months in, do I have any noticeable gains?

      In this pic? forearm looks bigger. Train harder and more.

    • 4 weeks ago
      Anonymous

      The only lifts where you're at all likely to hurt yourself if you fail are squats and bench. Make sure you use safety bars.

  30. 4 weeks ago
    Anonymous

    >6’1
    >250 pounds
    >big old belly

    Working on losing weight for the past few months and going good. My question, how important are say core exercises or abdominal exercises. I have no problem with squats or bench press and whatnot. But should I worry about building a strong core? Or still keep losing fat first?

    • 4 weeks ago
      Anonymous

      Pretty important, strong core is gonna protect your back and spine from injury

      https://i.imgur.com/XYe7ZHV.jpg

      My gym has outlawed liftting in socks/barefoot.
      I usually wear running shoes yo the gym so I can hit the treadmill then lift after. Now they have this dumbfuck rule in place my form is getting more fucked up without stable foot contact with the ground.

      What are good cheap shoes I can get for squats, dead and OHP? Chucks seem a bit over priced.

      Wrestling shoes. I use Asics matflexes.

      • 4 weeks ago
        Anonymous

        My man. Those are not cheap.
        I'm a poorfag living in yurop. Would watershoes work?

        • 4 weeks ago
          Anonymous

          Yes

          How long does it usually take for new year resolutioners to give up and stop crowding the gym?

          Three weeks.

          https://i.imgur.com/I3kFWt4.jpg

          With flex

          ygmi

          How does going to the gym on your own work?

          I haven't been in years. Last time was with a friend who just let me copy his whole program, spotted me everywhere, and corrected my dogshit form, but he moved away and I stopped going. How do I not fuck up my back or ruin my shoulder? Will free PT sessions be enough to teach me good form? How can I tell bad gyms from good gyms? Should I go to the expensive aquatics centre and gym, the big chain, the tiny gym named after the owner, or is it all the same?

          Please help I'm socially retarded and the sticky doesn't have anything.

          Unironically Stronglifts 5x5. It was created by a basement dwelling autist for basement dwelling autists. Take advantage of your intro PT to check your forms and teaching you the equipment, otherwise SL5x5 is dead simple for your first three months.

        • 4 weeks ago
          Anonymous

          Anon was whining that Converse was too expensive, I don't see him buying a pair of wrestling shoes... Maybe Walmart brand Converse knock-offs...

          My bad, they're like the same price in America and I didn't realize. As long as you get something with as close to no heel/squishy bottom layer as possible it should be fine. No clue what watershoes are.

      • 4 weeks ago
        Anonymous

        Anon was whining that Converse was too expensive, I don't see him buying a pair of wrestling shoes... Maybe Walmart brand Converse knock-offs...

  31. 4 weeks ago
    Anonymous

    My gym has outlawed liftting in socks/barefoot.
    I usually wear running shoes yo the gym so I can hit the treadmill then lift after. Now they have this dumbfuck rule in place my form is getting more fucked up without stable foot contact with the ground.

    What are good cheap shoes I can get for squats, dead and OHP? Chucks seem a bit over priced.

  32. 4 weeks ago
    Anonymous

    11 months in, do I have any noticeable gains?

    • 4 weeks ago
      Anonymous

      With flex

      • 4 weeks ago
        Anonymous

        mirin

    • 4 weeks ago
      Anonymous

      Which one is the before/after?

      https://i.imgur.com/I3kFWt4.jpg

      With flex

      OK, not bad actually

  33. 4 weeks ago
    Anonymous

    How long does it usually take for new year resolutioners to give up and stop crowding the gym?

    • 4 weeks ago
      Anonymous

      ~4 days for the very weak and up to 3 weeks for the fizzlers. Even less usually if they hire a PT

  34. 4 weeks ago
    Anonymous

    sorry about my noob question and ms paint doodle but does anyone know what these lines/indents on the sides of my tummy are (pink)? will they go away if i lose weight? thank you

    • 4 weeks ago
      Anonymous

      If it's like picrel then those are your abdominal muscles are showing through. It means you're lean so if you cut a little weight and do some ab exercises you'll have full blown abs on display

      • 4 weeks ago
        Anonymous

        i guess it's like those but mine are much more prominent. i guess they are the outline of my abdominal muscles, yeah. not sure what else they could be. is it possible to make them less noticeable? i'm guessing if i had full blown abs they'd be even more prominent no?

        • 4 weeks ago
          Anonymous

          If you want them to be less noticeable you'd have to gain weight

          • 4 weeks ago
            Anonymous

            okay, thank you for the explanations anon 🙂

        • 4 weeks ago
          Anonymous

          Not to put a downer on it but some women store abdominal fat in a way that gives them the appearance of ab lines. If your stomach is jiggly then losing weight could flatten it out.

  35. 4 weeks ago
    Anonymous

    How do I get better at squatting? I am a 6ft 170lb male (like 12, 14% bodyfat, full abs) and I was working out in a hotel gym for half a year doing nothing but smith machine hack squats (3x8x285) and Bulgarian split squats (2x8x140). Now I just started lifting in a real gym and can barely squat 2 plates for reps. I don't have a good idea what my form should be but it seems messy. I'm barely hitting parallel depth, leaning forward sometimes, especially breaking down form near the end of my sets. Just in general I feel unbalanced when I'm squatting. Am I missing something here?

    • 4 weeks ago
      Anonymous

      drop the weight and work on technique.
      Smith machine should only be used by proficient lifters for this reason, at least on compounds like this.
      Now you have to learn how to squat properly for your body.
      Watch some videos, practice form, etc.
      Most important thing is as always, bracing, breathing, and keeping tension in the target muscle. Focus on keeping your form together. If that means you can't go to failure that's fine.

      • 4 weeks ago
        Anonymous

        >Smith machine should only be used by proficient lifters for this reason.
        Perhaps the hotel gym I had free access to wasn't as free as I thought.
        How do I know what's right my body, Should it just "feel right"?
        Would a god start be trying to imitate someone with my structure?
        Would it help to buy squat shoes?
        I appreciate the pointers, I'll lower the weight and use leg press for quad hypertrophy in the meantime.

        • 4 weeks ago
          Anonymous

          Good form is dictated by a non rounding lower back and what doesn't hurt your joints in the long term.
          It's best if you see what others your height with a similar structure(long femur, just long legs, or short legs).
          The squat is complex because your hip can be different then the next guy, and everyone has different levels of mobility from said hip joins, knee, and ankle.

          If you are content with getting to parallel squat to that, if you want ATG you need to practice in that position.

          If you want more quad focused run the knees forward. more glute and low back focus sit "back" with more vertical shins. Play around with your stance, toe angle, and torso angle. High bar is easier on your low back and targets the quads easier.

          One tip I like to use is "open the taint" to start the squat instead of cracking at the knees.

          • 4 weeks ago
            Anonymous

            >If you are content with getting to parallel squat to that, if you want ATG you need to practice in that position.
            I don't know if ATG is in the cards for me. It's difficult enough to hit parallel. I am not sure But I think I have long femurs or long legs, maybe someone else can be the judge. turbo DYEL I know but I'm up 25lbs from where I started.
            >One tip I like to use is "open the taint" to start the squat instead of cracking at the knees.
            I'll give it a go.
            Should my feet be places shoulder width at least?

            • 4 weeks ago
              Anonymous

              you look lean and pretty average in the leg to torso deparment. Try shoulder width, or whatever you do on leg press that's natural. Squatting takes time to figure out what works well. Just don't bounce out of the hole like powerlifters do. That shit always fucks up your joints in my experience.

              • 4 weeks ago
                Anonymous

                >whatever you do on leg press that's natural
                I just started leg press so I don't know what's natural. I doubt SMHS has much carry over when it comes to foot placement, it definitely wasn't shoulder width. I will take my time though, Sounds like this is going to be a lot longer of a process than I initially thought.

            • 4 weeks ago
              Anonymous

              fellow tall person who sucked pretty bad at squatting but is now somewhat decent, try goblet squats hold a dumbell or kettlebell in front of your chest and squat down. The weight is in front and helps stop you feeling like you will fall backwards try a range of foot placements, widths and angles, find what feels good

    • 4 weeks ago
      Anonymous

      Squat more. Make sure you're maintaining the bar over the middle of your whole foot the entire time.

  36. 4 weeks ago
    Anonymous

    Will eating more calories and also doing more work end up boosting muscle growth. How much more?

    Right now eating around 3000 cal and that's 300 above maintenance. If I went to 3.8k but doubled my training
    More gainz??? Idk guys micheal Phelps burns 10k calories or something and isnt mr olympia

    • 4 weeks ago
      Anonymous

      It only equals more gains IF
      >you respond well to higher volume training right now
      >you can recover
      >you go close enough to failure to stimulate growth

      If I went and did 1000 curls with 5lbs I won't get much growth, but if I go from say 10 sets to failure to 20 sets to failure (and my joints hold together) I will MAYBE get more growth.

      Just try it. You will know pretty quick if it worked.

    • 4 weeks ago
      Anonymous

      As long as you're not close to your maximum recoverable volume already, it absolutely gain. Gains are made in the range of Minimum Effective Volume to Maximum Recoverable Volume. The closer you are to MRV the more gains. However, it becomes less tolerable as well, so you have to build up to it and you might have to deload more often as you can accumulate more fatigue.

    • 4 weeks ago
      Anonymous

      Stop being so autistic about calories and train HARD and consistently first. Sounds like you are majoring in the minors. You can’t just fast track muscle growth. Unless you are shredded or not getting enough protein, anything that isn’t a large caloric deficit will be enough.

  37. 4 weeks ago
    Anonymous

    Is bulgur good for weight loss? compared to rice?
    Not from keto/cico, but from glycemic index.

  38. 4 weeks ago
    Anonymous

    How to get motivation when most women don't look like they used to be in 2000

  39. 4 weeks ago
    Anonymous

    Is having a weighing scale at home an important thing?
    I noticed most overweight/obese don't have scale at home.

  40. 4 weeks ago
    Anonymous

    Can I spam lateral raises 4 times a week?
    Like ABXACXX, where ABC are days in which I’m doing lateral raises

  41. 4 weeks ago
    Anonymous

    Hey guys
    Are aluminum chlorohydrate based anti antiperspirants safe to use?

    • 4 weeks ago
      Anonymous

      Please answer this anons we are going to the mart my wife is driving

  42. 4 weeks ago
    Anonymous

    IST I've been doing the reddit recommended bodyweight routine because I was stuck on a jobsite in the middle of nowhere for five months. I did exactly what they said to do (except the diet, but I didn't do too bad considering there is one shitty grocery store in a 30-minute drive). I maybe made some gains or at least maintained what I had.
    Here are my problems with it, you tell me how wrong I am to question the jacked soibois at reddit.
    >volume doesn't seem nearly enough, reps are 3x8 three times a week (I did every other day so picked up some). So they want me to do 72 pushups, dips, pullups, etc. a week.
    >I went through the progression super quick but it seems like you hit a wall with stabilizing muscles. Like I can do pistol squats all day long with no burn but can't balance for shit.

    • 4 weeks ago
      Anonymous

      Just do 5x the volume, that’s how convicts get jacked in prison, just work out all day. You aren’t going to die from doing 300 push-ups in one day.

  43. 4 weeks ago
    Anonymous

    Coming out of a 6 month knee injury, why are my inner thighs blowing up just from squats? I know I had quad and ham DOMS something awful something awful, but its pretty weird coming from my inners.
    Anyone mind sharing exercises to strengthen that part specifically? I lift at home though, so preferrably something I can do with barbells, dbs, upper/lower pulleys and bands.

    • 4 weeks ago
      Anonymous

      ha I might be useful for once
      >tie resistance band somewhere low
      >place your leg in the other end
      >get on the ground belly up, leg up
      >close leg
      absolutely less than ideal and you need a good degree of flexibility but it's definitely gonna help, used to do this when I was skating and I had the same issue as you. If this is not an option you can do the same thing standing just like this https://youtu.be/HE-8qeIZo3o?t=98

      still, that machine is pretty much irreplaceable

      • 4 weeks ago
        Anonymous

        Vid sounds doable, maybe I'll just tie a band to one of the squatrack verticals. Is high rep better than high intensity?

        • 4 weeks ago
          Anonymous

          I'm really stepping out of my comfort zone here (as in I might be full of shit) but I used to them slow with a pretty long pause at the end, to the point it was almost an isometric exercise.
          I reckon since it's a stabiliser muscle for a squat and you're not focusing on adductors hypertrophy it shouldn't really work in bursts

          • 4 weeks ago
            Anonymous

            Better than nothing anon, what's the worse that can happen? Haha, it's not like I'll get reinjured thanks to your advice.

  44. 4 weeks ago
    Anonymous

    What even is creatine and what does it do? I only know about it because of the memes

    • 4 weeks ago
      Anonymous

      Optimizes everyone else's training capacity (about 1 extra rep worth per set), Culls genetic dead ends by making them grow bald (LMAO)

  45. 4 weeks ago
    Anonymous

    Been lifting about half a year now and my wife has joined the gym after feeling jelly seeing me make some gains.

    She's pretty much been poodling on any machine and bike for now doing the bare minimum weight for like 100 reps and is too stubborn to hear otherwise.

    She now wants to get stronger but absolutely won't touch a barbell as it's too intimidating so I'm thinking dumbells are the way to go.

    Anyone have some simple starter lifts I can recommend her?

    Thinking a few bits like Goblet Squats, Curls, DB OHP, Rope Pulldowns, Lat pulldowns just to get her started?

  46. 4 weeks ago
    Anonymous

    >positive result
    best abortion tips?

  47. 4 weeks ago
    Anonymous

    Is using liraglutide or semaglutide for cutting a good idea?

    Tried clenbuterol, helped a bit but side effects were shit.

  48. 4 weeks ago
    Anonymous

    I think I need more carbs, I don't eat any beans/rice but I do eat a lot of vegetables.
    The reason I don't eat them is I'm trying to lose weight and they're high in calories, should I try to change up my diet?

  49. 4 weeks ago
    Anonymous

    Shit, I don't know where to cut more.
    I want to be under 1500 cal.
    But this feels impossible.

    • 4 weeks ago
      Anonymous

      Cut out the bread, get a lowcal wrap if you want a sandwich or something.
      Pic related is what I use

      • 4 weeks ago
        Anonymous

        I don't feel satisfied otherwise.
        And this sound like keto psyop.
        Also it's not baked bread, just cracked wheat, cooked like rice.

        • 4 weeks ago
          Anonymous

          Up to you, but I know that carbs are high in calories, bread and rice are what I try to avoid.
          If you want bread, go for it

          • 4 weeks ago
            Anonymous

            What to eat that's low on calories and won't make me feel like hungry hippo

            • 4 weeks ago
              Anonymous

              Well, I have a decent calorie limit, so I may go over what you usually eat. I go for chicken, egg, fish, vegetables, that kinda stuff.
              You should try shirataki noodles; they're only like 10 calories for a pack, and low in carbs. They don't taste like anything but if you add in a lot of seasonings and sauce it'll absorb the flavor.

              • 4 weeks ago
                Anonymous

                *decently high, I mean. My TDEE cut limit is like 2.2k
                I'd avoid beef, but if you want some strips or something that should be fine, but an 8oz sirloin is like 550 calories, so avoid that.

        • 4 weeks ago
          Anonymous

          I buy these all the time, they taste like normal tortillas to me and are fairly low calorie.

    • 4 weeks ago
      Anonymous

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

      Cut out the bread, get a lowcal wrap if you want a sandwich or something.
      Pic related is what I use

      here
      Flaxseed apparently isn't good for Testosterone; I'm avoiding this now, disregard.

    • 4 weeks ago
      Anonymous

      No one has mentioned the fact that he is eating fish sticks which are probably fried and coated in bread instead of eating plain fish.

      Replace your fish sticks with 1/2 lb. of fish.

      • 4 weeks ago
        Anonymous

        >probably fried and coated in bread instead of eating plain fish.
        Nope, those are lean fish, and I cook it in airfryier.

  50. 4 weeks ago
    Anonymous

    today's the last day of deload. can I start maxing out straight after or tomorrow then start my new program on Monday?

  51. 4 weeks ago
    Anonymous

    I've got arms that are longer than average so I've been working to try and build them up. While they look alright from the side, from the front they look extremely skinny. What kind of exercises will help my arms look larger from the front?

  52. 4 weeks ago
    Anonymous

    I have to get 3 moles fully removed and basically can’t do any heavy lifting/intense cardio until the stitches are removed and that’s basically a month (they’re removing two at once, then two weeks later, they’re removing another)

    What do?

    • 4 weeks ago
      Anonymous

      Relax and take it easy

  53. 4 weeks ago
    Anonymous

    Apparently you aren't supposed to get more than 40mg of Zinc a day, but supplements sell them in 50mg pills.
    Is this an old recommended daily limit?

  54. 4 weeks ago
    Anonymous

    Did a happy new years day at the gym comic ever get made for 2023? I was looking forward to that

  55. 4 weeks ago
    Anonymous

    i'm the guy for the other day with the crazy glute doms. worked them out again on thursday and there has been no relief. that's over 200 hours of glute doms bros shit is fucked this can't be normal.

  56. 4 weeks ago
    Anonymous

    Is junk volume real? I've just looked at my current routine and I've realised I have a lot of 4x10 sets. My arm tendons are absolutely fucked from playing instruments wrong when I was a teen and whenever I try to go with higher weights and lower reps I can only do it for maybe 5 sessions before my tendons flare the fuck up.

  57. 4 weeks ago
    Anonymous

    My shoulders are always popping and clicking during lateral raise. I do shoulder press machine with no problem. But lateral raise with cable I feel alot of popping and clicking. Is this a big problem? I don't have any pain but I'm curious if this can be an issue later on.

  58. 4 weeks ago
    Anonymous

    Does Jelqing work or is it just a cope meme?

  59. 4 weeks ago
    Anonymous

    Been lifting about 3x per week for between 2-3 months.
    So the best way to gain muscle is less weight and more reps?
    I've been doing some 5x5 aswell as some higher reps depending on the exercise. I've been eating a lot more, and what I've noticed is I've put on fat and gained strength, but haven't noticed much muscle growth.
    My goal is to put on muscle. I suppose i should do less 5x5 of heavier things if thats the case ...

    • 4 weeks ago
      Anonymous

      5x5 is about 25 reps, which should be enough for you to grow. The main issue is probably that you might be eating too much. You should eat enough to gain at most 1-2 lb a month. Anything beyond that just becomes fat.

      Once you run out of noob gains on a 5x5, you can try doing another program that has higher rep sets to see what happens. Most people stay between 8-20 reps for hypertrophy.

  60. 4 weeks ago
    Anonymous

    Why do mere inconveniences make me so nervous and upset and make me contemplate suicide

    • 4 weeks ago
      Anonymous

      Because you need to get professional help

    • 4 weeks ago
      Anonymous

      It's society. It's not natural.

    • 4 weeks ago
      Anonymous

      Low t. Stop jerking and stop porn.

  61. 4 weeks ago
    Anonymous

    How do I get my sense of smell back please?

  62. 4 weeks ago
    Anonymous

    I gave up pop and caffeine a month ago but I get headachea daily even still.

    I drink plenty of water so what else could it be?

  63. 4 weeks ago
    Anonymous

    Do any other noobs feel like cheat rep schizos? I just did 2x12 Arnold presses and feel like maybe half of them were cheat reps. Did stuff like move my feet and such unexpectedly during the workout, even if very slight when I began actively trying to keep them from moving.

  64. 4 weeks ago
    Anonymous

    If I have a rectangular torso should I go all in on obliques for fridgemode since I'll never have a v taper?

    • 4 weeks ago
      Anonymous

      Extra core work and focus on your lats, shoulders, triceps, and quads as other priorities. You'll give yourself the illusion of having broader shoulders and it'll draw attention away from your wide ass waist, and even when they do notice it, having really developed muscles on your core will look good on someone with your frame

      Do any other noobs feel like cheat rep schizos? I just did 2x12 Arnold presses and feel like maybe half of them were cheat reps. Did stuff like move my feet and such unexpectedly during the workout, even if very slight when I began actively trying to keep them from moving.

      Some body English towards the end of a set is fine unless it's something with high injury potential like deadlifts. Remembering this fact is the cure for your mental illness

  65. 4 weeks ago
    Anonymous

    I'm pretty new and I've noticed that the hardest part about squatting is that the back of my neck feels bruised afterwards. I'm pretty confident that I can lift a dozen or so pounds more if it weren't for this factor. I'm tempted to those barbell paddings, but I'm not sure if I'll screw myself over in the long run.
    Will that part of me actually get more resistant to hundreds of pounds focused on a single point, or do I just end up killing nerves and filing down bones?

    • 4 weeks ago
      Anonymous

      You'll develop bar bite eventually. Also experiment with bar position, might need to find what's comfy for you. Don't get a pussy pad.

  66. 4 weeks ago
    Anonymous

    When taking notes about how much you've lifted on a set or a rep do you add the weight of the bar as the weight?
    Do yo chalk your hands at the start of the session once por before every set?

    • 4 weeks ago
      Anonymous

      Yes, bar weight counts in weight lifted.

      >Chalk
      Usually it comes after after a couple sets, best to rechalk as needed

      • 4 weeks ago
        Anonymous

        Thanks anon

  67. 4 weeks ago
    Anonymous

    not really qtddot related but does anyone else feel like they cant stop thinking about existance but feel that fitness is somewhat of a tether because its so physical and "in the moment"

    • 4 weeks ago
      Anonymous

      Warriors throughout history would exert themselves in the morning, cleanse their bodies in some symbolic or holy form of water, and then go to study, practice, or work. It's been a part of warrior culture and spirituality since before the written word

      >DB rowed 50kg for 8 with genuinely picture perfect form
      >can't do a single pullup
      how is this possible

      Lean back more so you can pull more with the upper back and less with the biceps and lats

  68. 4 weeks ago
    Anonymous

    Good intermediate 1x per week deadlift program? I'm leaning toward the one from Nuckols 28 program pack but maxing out every 4 weeks seems excessive.

    • 4 weeks ago
      Anonymous

      I got good results out of one cycle of that one. Second cycle was a massive failure though. It's hard to find isolated programs that aren't massive volume/intensity bombs because usually programs are designed with all 3 lifts in mind.

      • 4 weeks ago
        Anonymous

        >Second cycle was a massive failure though
        How come?

        • 4 weeks ago
          Anonymous

          Dunno, everything seemed fine but when I went to test I just failed miserably.

          • 4 weeks ago
            Anonymous

            One thing I was wondering is how do you determine how big the jump should be from your last 1RM to the new one? Probably says somewhere in the pdf or on his website I guess

            • 4 weeks ago
              Anonymous

              I'd usually work up to a 5 lb PR and then go from there depending on how easy it moved

  69. 4 weeks ago
    Anonymous

    >DB rowed 50kg for 8 with genuinely picture perfect form
    >can't do a single pullup
    how is this possible

    • 4 weeks ago
      Anonymous

      No idea bro, I can bang out chinups and neutral grip pullups for 10 reps or more but the normal ones just elude me

  70. 4 weeks ago
    Anonymous

    I've been on a diet since september of last year and have gone from 200-150lbs. so now that im not fat anymore should I start bulking/lifting to pack on muscle and take advantage of newbie gains? i am worried about gaining the fat back though.

    • 4 weeks ago
      Anonymous

      Track calories, weigh yourself daily, eat in a reasonable surplus and take regular progress pics. If your goal is to get bigger you have to eat in a surplus, no way to avoid it.

    • 4 weeks ago
      Anonymous

      A slight surplus will work fine. You should be able to go from 150 lbs to 160 lbs in a year without getting fat. You might even continue to get skinnier while building muscle.

  71. 4 weeks ago
    Anonymous

    >lay down in bed at night
    >lower back hurts to the point that I can't lay straight
    >pain goes away after a minute or two
    It has been like this for over a decade (I'm 32). It happens whether I train or not, even during long periods of me training. Is it because I spend too much time sitting in front of a computer?

    • 4 weeks ago
      Anonymous

      >Is it because I spend too much time sitting in front of a computer?

      Most likely. Every now and then stand up and put your knee on the chair and lunge down like you’re doing a Bulgarian split squat. That’ll stretch out your psoas. Should help.

  72. 4 weeks ago
    Anonymous

    >puke every rep
    >still finish set
    Feelsgood. But how do I prevent this on deadlift?

    • 4 weeks ago
      Anonymous

      Don't be sick when you go to the gym? The fuck bro

      • 4 weeks ago
        Anonymous

        I'm not even sick bro. Idk what it was but I couldn't push thru it without forcing stuff up. Hopefully it was just a one off thing.

  73. 4 weeks ago
    Anonymous

    [...]

    Based. Thanks for the routine advice.

    May your 2023 be blessed with extra gains.

  74. 4 weeks ago
    Anonymous

    I have been doing band-assisted pull ups at home for the last few weeks, hoping to progress to unassisted pull ups. However, I will be abroad for the next month and a half without access to a pull up bar. Are there any bodyweight or kettlebell (35 lb) exercises that would help with pull ups when I get back? I am currently doing push ups, inclined rows (with a bed sheet and a door), goblet squats, kettlebell swings and hammer curls.

  75. 4 weeks ago
    Anonymous

    How important is squat, ohp, deadlift for a beginner that only cares about hypertrophy?

    • 4 weeks ago
      Anonymous

      >ohp
      made my shoulders blow tf up and I started doing them only last month, my favourite compound movement so far

      • 4 weeks ago
        Anonymous

        (I'm also doing lat raises and rear delt exercises so maybe it's the combination that worked for me)

    • 4 weeks ago
      Anonymous

      Nothing inherently special about the barbell versions of those movements for hypertrophy. Switch them out for whatever you like if you wish.

    • 4 weeks ago
      Anonymous

      Do at least a variation of these 3 if you want a complete hypertrophy program

      (I'm also doing lat raises and rear delt exercises so maybe it's the combination that worked for me)

      That combo is the basis of any good shoulder routine. OHP just gets those front delts unless you go really wide with the grip

      • 4 weeks ago
        Anonymous

        >hat combo is the basis of any good shoulder routine
        I'm really glad to hear that because my program is literally a collection of exercises I like with some noob thought put into it. I don't know if it's a good approach long term but having at least one exercise I love per day makes it way easier to get my ass out of bed in the morning.

    • 4 weeks ago
      Anonymous

      Wrong question that only an eternal dyel who is ngmi would ask. Anyone who wants to be big without being strong will be neither.

  76. 4 weeks ago
    Anonymous

    I don't purely lift for cosmetics, but is there a way to avoid bulging veins on your forearms?

    • 4 weeks ago
      Anonymous

      Bulging forearm veins are based. Looks very masculine.

    • 4 weeks ago
      Anonymous

      Higher bodyfat

      [...]
      [...]
      So what should I do to lose the fat I've gained? Just eat less and keep lifting? Not a fan of cardio, but I've fasted before to get lean.

      Eat less and keep lifting is the only way. You'll notice a drop in performance in the gym and that's normal when you cut your calories. If it's more than a 20% drop in numbers though and you're making no progress in the gym you've gone too far.

      should I eat pizza tonight

      You feeling mentally and/or physically drained? If yes then yes, if no then no

      I get tired and out of breath after doing like, 1 pushup. Should I unironically just do chick/knee pushups for the next month or so?

      I'd recommend the incline pushup over girl pushups. They're more similar. But yeah start lighter and work up from there

      https://i.imgur.com/fru0y1R.jpg

      I weight 78 kg, I can do ring dips while leaning fowards (it's a variation to target more the chest) with a 7 kg backpack on my back for reps, does it mean that I can bench press 85 kg?

      Probably closer to 82kg. It's not a 1 to 1 but it has a lot of carryover

      • 4 weeks ago
        Anonymous

        Trip on, annobu

  77. 4 weeks ago
    Anonymous

    [...]

    5x5 is about 25 reps, which should be enough for you to grow. The main issue is probably that you might be eating too much. You should eat enough to gain at most 1-2 lb a month. Anything beyond that just becomes fat.

    Once you run out of noob gains on a 5x5, you can try doing another program that has higher rep sets to see what happens. Most people stay between 8-20 reps for hypertrophy.

    So what should I do to lose the fat I've gained? Just eat less and keep lifting? Not a fan of cardio, but I've fasted before to get lean.

    • 4 weeks ago
      Anonymous

      Keep in mind I still want to get more muscle mass. I'm probably just eating to much and even though I'm going to the gym x 3-4 a week the amount I'm eating might be too much. Or maybe I'm eating to much carbs.

  78. 4 weeks ago
    Anonymous

    This is kind of autistic, but I'm wanting to go to the gym tonight (this is day 2 then I'd have a rest day tomorrow), but the our app says there's around 20 people currently there. Fuck that shit, is it OK for me to go to bed, wake up around 2 or 3am go workout and not workout again tomorrow? And treat tomorrow as a sort of rest day just with a workout extremely early in the morning?

    • 4 weeks ago
      Anonymous

      I just realized how autistic that question is, nvm.

    • 4 weeks ago
      Anonymous

      ha, I had no idea my gym app could do that, thanks for the involuntary tip anon, now I'll be as autistic as you this shit is golden

      • 4 weeks ago
        Anonymous

        I know it's retarded to think this way but the gym I go to isn't really big so 20 people is hella crowded and I'm still essentially brand new to lifting so the confidence isn't there yet to just go in and lift.

        • 4 weeks ago
          Anonymous

          Honestly man if you apply yourself to lifting for so much as a couple weeks you'll generally be stronger than most people there.
          I told a guy asking to work in that I was gonna squat 240lbs, an insignificant weight, and he was floored.
          So that's only around two weeks of "feeling weak" you gotta go through.

          • 4 weeks ago
            Anonymous

            Fair enough anon, thanks.

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

            Questions That Don't Deserve Their Own Thread

            Refer to the handy info below:

            Do
            >Google basics questions before posting
            >Post stats (Weight/Height/Gender)
            >Post routine exercises like so (Bench Press 3x5)

            Don't
            >Ask for actual medical advice
            >Ask about steroids (go to /fraud/)
            >Post about non-fitness/relationship shit

            FAQ
            >How do I lose weight?
            Count calories and eat at a deficit.
            >How do I build muscle?
            Start lifting weights or calisthenics, consider bulking.
            >What does 1/2/3/4 stand for?
            Numbers refer to amount of 45lb/20kg weights on each side of a standard barbell and their respective lifts. 135 lb OHP/225 Bench Press/315 Squat/405 Deadlift.
            >Should I make my own routine?
            Beginners should at-least attempt to stick to a standard routine before attempting to make their own.
            >Is [food/drink] good for you?
            Most things are good in moderation. Just read the nutrition facts.

            I'm changing my macros on MFP to include more protein as I'm going to the gym now (down 24lbs since starting in Nov, currently weigh 285). Should I aim for 1g/perlb of my current weight, or what I aim for my goal weight to be?

    • 4 weeks ago
      Anonymous

      I always do that. 25 or less for me is good i go at night.

  79. 4 weeks ago
    Anonymous

    should I eat pizza tonight

  80. 4 weeks ago
    Anonymous

    I get tired and out of breath after doing like, 1 pushup. Should I unironically just do chick/knee pushups for the next month or so?

  81. 4 weeks ago
    Anonymous

    I weight 78 kg, I can do ring dips while leaning fowards (it's a variation to target more the chest) with a 7 kg backpack on my back for reps, does it mean that I can bench press 85 kg?

  82. 4 weeks ago
    Anonymous

    [...]

    >Less glute volume bro
    it was literally one working set lmao. anyway i'm two days past my last glute workout and they've finally started to chill. it was the single leg back extension that did it. shit isolated each glute like it was a concentration curl or something.

  83. 4 weeks ago
    Anonymous

    Haven't been here in a long time.
    Why are /SIG/ threads against the rules now?
    Is it because of that article that said that self improvement was an alt-right recruitment tactic for neo-nazis or something?
    Also, where does it even say that self improvement threads are banneable and why?

    • 4 weeks ago
      Anonymous

      It’s because of Simon, and to a lesser extent, Dino

      • 4 weeks ago
        Anonymous

        Ok, now give me an actual answer please.

        • 4 weeks ago
          Anonymous

          I just explained it. Lurk moar

          • 4 weeks ago
            Anonymous

            Not that anon but we don't all live exclusively on the internet like you do. We don't know who these people are

            • 4 weeks ago
              Anonymous

              >doesn’t know Simon
              >doesn’t know Dino
              See

              I just explained it. Lurk moar

  84. 4 weeks ago
    Anonymous

    I'm using the cronometer app. Why is a food titled 93% lean ground turkey like 51% lean in the littler nutritional wheel?

    • 4 weeks ago
      Anonymous

      "93% lean" in marketing material usually means "7% fat by weight". First, the turkey's weight isn't 100% energy, part of it is other stuff like water. Second, fat provides 9 calories a gram while protein and carbohydrates provide 4 calories.

      • 4 weeks ago
        Anonymous

        It's 93% lean by weight. 7% of that package is turkey fat

        Got it thanks. I forget by weight is not the same as nutritional value. Thanks

    • 4 weeks ago
      Anonymous

      It's 93% lean by weight. 7% of that package is turkey fat

  85. 4 weeks ago
    Anonymous

    22yo male 5’9” 185 lbs. A year ago I tested at 654 for testosterone (approx. 11:30AM) and two days ago I tested at 207 (4PM). They want to test me again at 8AM Monday, should I intentionally try to tank my score beforehand in hopes of getting a prescription or no.

    • 4 weeks ago
      Anonymous

      It's retarded to go on trt if you have normal levels. If you want to go on gear just do a cycle

    • 4 weeks ago
      Anonymous

      You're an idiot if you purposely tank them for some drugs. You're only 22 and if you can't make a paycheck off of them then there's no real point in roiding

  86. 4 weeks ago
    Anonymous

    If I fart at the gym, will anyone know it was me?

    • 4 weeks ago
      Anonymous

      God will know

  87. 4 weeks ago
    Anonymous

    How can I relieve tension besides fapping? I dont want to fry my brain any more, but it takes me basically leaving my body for a bit to calm down, and then I feel worse after.

    • 4 weeks ago
      Anonymous

      Meditation did it for me. Headspaces particular kind is my favorite

      I am underweight and struggle to do 6kg dumbbell presses. Why are so many muscled up guys hitting on me? Does lacking in strength look like a tramp stamp to gym guys?

      They want that bussy

  88. 4 weeks ago
    Anonymous

    I am underweight and struggle to do 6kg dumbbell presses. Why are so many muscled up guys hitting on me? Does lacking in strength look like a tramp stamp to gym guys?

  89. 4 weeks ago
    Anonymous

    How bad is it? Don’t really know what Norwood I am. I feel like I code loosely ‘hide it’ but it’s a very thin veil. Should I shave?

    Problem is that I have a couple FAANG interviews coming up and I can’t go into an interview bald because I can’t grow a beard and would look fucking insane to the recruiter. I feel somewhat fucked.

    • 4 weeks ago
      Anonymous

      How old are you? Do you have a gf?

      • 4 weeks ago
        Anonymous

        23 with no GF currently. This has unironically blackpilled me on trying to date because bad confidence.

        • 4 weeks ago
          Anonymous

          Its pretty bad anon, and you're young. Don't shave bc you will look worse. Get a nice balding haircut.

          • 4 weeks ago
            Anonymous

            Google I know; but what’s a nice balding haircut? The only thing I can think of is a tidied up clippers #1 or #2 or something. I wish I could go a beard like picrel. But it’s just not coming though right (thin/underdeveloped) even though my brothers (few years older) and father all have fine beards. I think the beard’s just not going to happen for me. Fuck this gay earth. Atleast I’ve been lifting for a year and a half.

            • 4 weeks ago
              Anonymous

              Not much you can do with balding, personally I'm a fan of the Statham look and just turning what you have into stubble, beard or atleast uniform 5' clock shadow helps immensely with baldcore.

    • 4 weeks ago
      Anonymous

      Could he still come back from this if he spent money on finasteride

      • 4 weeks ago
        Anonymous

        Here’s my crown; fin has minimal regrowth. It’s over for me IMO

        • 4 weeks ago
          Anonymous

          Could you try something else on top of that?
          There was a guy at my gym who’s crown bald patch shrank so there must be something out there.

    • 4 weeks ago
      Anonymous

      23 with no GF currently. This has unironically blackpilled me on trying to date because bad confidence.

      >23
      Yikes. If you were mid 30s plus I'd say it's probably normal.
      Three top pic lookdy alright, if that's you disguising it

  90. 4 weeks ago
    Anonymous

    I started doing 20 mins of (almost) daily cardio a month ago and my legs are still sore and tired every day. Do I just take a break until I feel properly recovered or keep going until it gets better? Or alternatively, just do 20 mins of easy cardio whenever the legs feel sore as "active recovery" instead of going hard?

  91. 4 weeks ago
    Anonymous

    Can anyone please post the screen cap of the anon who followed the uranium on balls advice and got leukemia from it?

  92. 4 weeks ago
    Anonymous

    What is so bad at only doing compound lifts?

    • 4 weeks ago
      Anonymous

      nothing really,

  93. 4 weeks ago
    Anonymous

    [...]

    >Also why keep your protein so low?
    Expensive.

  94. 4 weeks ago
    Anonymous

    How do I prevent the low libido I get due to finasteride?

  95. 4 weeks ago
    Anonymous

    What type of cheese is best while losing weight?

  96. 4 weeks ago
    Anonymous

    11 bench
    7 ohp
    8 row
    10 curl
    9 sq
    9 dl

    Amount of sets i do in a week
    Enough or not

    • 4 weeks ago
      Anonymous

      no

      • 4 weeks ago
        Anonymous

        Why

  97. 4 weeks ago
    Anonymous

    Is the difference genetics?
    Both live in the same house and have similar life style both don't go to gym.

    • 4 weeks ago
      Anonymous

      Probably. Obese people inherit their hormones from their mom. It could happen that the mom was fat when she had the one of the left.

  98. 4 weeks ago
    Anonymous

    Rate my routine for putting on size in a caloric surplus

    Monday
    3x5 closegrip bench
    4x5 bench
    3x5 ohp
    4x5 bb row
    3x8 bb curl
    3x8 db hammer curl

    Tuesday
    5x5 squat
    5x5 dl

    Rest

    Thursday 40% weight
    4x8-12 bench
    4x8-12 ohp
    4x8-12 row
    4x8 bb curl
    4x8 db hammer curl

    Friday 40% weight
    4x8-12 saquat
    4x8-12 dl

    • 4 weeks ago
      Anonymous

      It's fucking retarded. I don't even know where to start. Find a premade program and use that

      • 4 weeks ago
        Anonymous

        Why? I just took PHUL and made it Compound Lifts

    • 4 weeks ago
      Anonymous

      Monday you have 4 compounds

      just do 3x6 bench press
      3-4x8-10 bb row
      bb curl and hammer curls fine imo, but add in a tricep movement

      Put your Ohp on Tuesday and Friday, but make the sets and reps 3-4x6-8

      For Thursday:
      take out OHP
      stick with 3x6-8 on bench press
      add a tricep movement
      and only do 3 sets of bb curl as opposed to 4

      Too many compounds, do at most 2 compounds an exercise.

      • 4 weeks ago
        Anonymous

        >tricep movement
        Well i thought closegrip bench would be that
        Hmm

        • 4 weeks ago
          Anonymous

          its another compound, I thought after posting about clarifying.
          Do a cable tricep exercise (I love pushdowns) for 3-4 sets.

          For my chest + tris I do this twice a week

          Bench 3x6
          cable flies 2x10-12
          Tricep pushdowns 3-4x12-15

          has gotten my bench from sub 225 to 295, hoping to hit 315 this year, and I imagine I won't differ from that very much if at all. Although I have started to add in 1-2 sets of tricep overhead cable.

          • 4 weeks ago
            Anonymous

            Here's the thing
            I lift at my own small home gym
            Only got BB and some smallish DBs
            I was under the impression mo,tue were my "strength" days

            • 4 weeks ago
              Anonymous

              I see, heres what I could up with then:

              Monday
              >push up warm up 2x15
              >Bench 3x6
              (For this, 3x6 is your goal at a weight, when you can bench 3x6 good reps at this weight, add 5 lbs. If you can only hit 6 6 4, next monday your goal is 6 6 5, keep going till you can do 3x6, then add weight).
              >2 sets of pull ups if possible
              >3-4x8-12 bb row
              >3x8 bb row
              >2-3x8-10 db hammer curl

              Heres what we can do for tricep

              >french press db 3x8-12
              OR
              >db or bb skull crushers 3x8-12

              Tuesday:
              2x3-5 DL
              3x6-8 Squat
              3x8-10 OHP

              Rest

              Thursday
              push up warm up
              3x8 bench
              pull up warm up
              3x8-10 bb row
              3x10-12 bb curl
              2x8-10 db hammer curl
              3x8-12 of one of the tricep movements listed earlier

              Friday:
              2x5-7 DL
              3x8 Squat

              And at the end of every work out day, and in some core work whether it be Hanging L raises, or sit ups.

              • 4 weeks ago
                Anonymous

                Damn gonna try this anon
                Thank you very much!

              • 4 weeks ago
                Anonymous

                Np anon, you need to learn programming.

                There are 2 great youtube channels that have helped me begin to learn to program, they're great for beginners and give some top tier advice

                Bald Omni Man:

                Natural Hypertrophy:

                heres just a random vid from each of them

              • 4 weeks ago
                Anonymous

                Cheers!

              • 4 weeks ago
                Anonymous

                not enough dl

                bb row twice on monday?
                not enough ohp to progress on a weekly basis also doing legs then somehow shoulders is a no from me dawg

              • 4 weeks ago
                Anonymous

                nice catch on the bb row twice on monday,
                meant to be
                3-4x8-12 bb row
                and then
                3x8 bb curl

                >not enough DL
                Deadlifts are a good compound, but doing both heavy DLs and Heavy Squats on the same day is redudant. Both super tax the lower body, anon will have to decide "today do I want to work on my deads or my squat", imo going heavy on both, is just neglecting both

                >not enough OHP to prog on weekly basis
                meant to add in 3x8-10 ohp on friday as well

                I'd throw OHP in during monday and thursday, but anon has so much other work. I try not to do more than 2 compounds an exercise, but a day thats is just
                >not as heavy DL's
                >heavy squats
                >decent OHP
                seems alright to me.

              • 4 weeks ago
                Anonymous

                >doing both heavy DLs and Heavy Squats on the same day is redudant
                then why do a lot of beginner routines have them both on the same day?
                i mean generally if you can recover why not do it

              • 4 weeks ago
                Anonymous

                Just because alot of people do something, doesn't mean its a good idea.

                Idk anon's recoverability.

                But if he's pushing himself hard on his deadlifts, I can't see him doing many good squats and vice versa. I'd rather whole ass one thing, than half ass two.

                Imo, prioritizing squat over deadlift here is the right move. Hits the quads, hams, and glutes hard, and anon is doing bb rows on the other days, so his back is getting decent work. DL's are meant to work both the lower and the back, if anon is getting sufficent work, fewer DL sets are sufficient.

                I also am biased against Deadlifts, they're fun, but I see progress without them.

  99. 4 weeks ago
    Anonymous

    would it be okay to do a very light set 8 reps after each of my 5x5 compound lifts?

  100. 4 weeks ago
    Anonymous

    Background:
    Lifts are 190/315/425/495 @ 6'1" 185
    I'm running 3-day Texas Method right now for legs, have been for 4 weeks, and have made good strength gains
    My bench is all pecs => my arms and delts are kinda mediocre

    Questions:
    1. Should I add-in some more exercises like front squats and RDLs for more volume and hypertrophy? Or should I not mess with it until I start stalling?
    2. Wider bench grip => more pecs and less tris. Would a wider OHP grip put more stress on the delts and less stress on the tris?

    • 4 weeks ago
      Anonymous

      You need to include what your goals are when asking questions like this bud

  101. 4 weeks ago
    Anonymous

    I've bought an adjustable rack and a barbell. How am I supposed to load the weights on the barbell for bp and squats? Until I load up both sides evenly shit's just gonna fall. Should I put it together on the floor? I feel like I'm missing something trivial here.

    • 4 weeks ago
      Anonymous

      show the rack
      load it up 1 plate every side dont go 1 side all plates other side none

    • 4 weeks ago
      Anonymous

      thats what a spotter is for. he holds one side for you

      • 4 weeks ago
        Anonymous

        I don't have any of that at home.

        show the rack
        load it up 1 plate every side dont go 1 side all plates other side none

        I assume I should load it up plate by plate, but still it feels like it's going to topple over any second.

        • 4 weeks ago
          Anonymous

          that ones more than enough anon
          it wont fall if you dont load one side with all plates and the other with none
          just go
          >side a
          >side b
          >side a

          with the biggest plates first then end up with the smallest ones

          • 4 weeks ago
            Anonymous

            >feels like it's going to topple over any second.
            check every screw then if theyre tight

            Alright, I'll give it another try, thanks!

        • 4 weeks ago
          Anonymous

          >feels like it's going to topple over any second.
          check every screw then if theyre tight

        • 4 weeks ago
          Anonymous

          The barbell won't topple over loading it 1 plate at a time. I'd absolutely make sure that rack is bolted to the ground or has some sort of counter weights. If you have to dump anything over like 225 on it for squats it's going to topple over and you don't want that.

          What do you do when you have some pain but you worked out and don’t want to take ibuprofen and undo the workout? Muscle tightness in my shoulders.

          >don’t want to take ibuprofen and undo the workout?
          bro wat

          • 4 weeks ago
            Anonymous

            https://i.imgur.com/2QEAm1x.jpg

            I don't have any of that at home.

            [...]
            I assume I should load it up plate by plate, but still it feels like it's going to topple over any second.

            tfw this is my squat rack

            it wobbles
            most i did were 92.5kg squats
            i do not really dare to go over 100kg even though its rated for 200

            • 4 weeks ago
              Anonymous

              Maybe I'm a bitch but I'd never do a heavy set in this. Trying to rerack after a grinder of a rep seems terrifying

              • 4 weeks ago
                Anonymous

                reracking is no problem
                its set to a bit under the height of my shoulders so theres some leeway
                but it really isnt good for benching lmao
                once got caught under 1.5plate
                that was worrying to say the least

          • 4 weeks ago
            Anonymous

            What do you do when you have some pain but you worked out and don’t want to take ibuprofen and undo the workout? Muscle tightness in my shoulders.

            Ibuprofen restricts muscle growth but it doesn't inhibit it entirely

  102. 4 weeks ago
    Anonymous

    Probs more of a question for IST, but has anybody here got a water pick?
    I've quit smoking and have nasty stains in my gumline, however my dentist has warned me not to floss because of enamel erosion
    Are water picks a good call?

    • 4 weeks ago
      Anonymous

      >Are water picks a good call?
      ask your god damn dentis man

      • 4 weeks ago
        Anonymous

        No cos she's retarded
        In the same appointment I told her I think I have an SLS allergy cos most teethpaste makes my mouth burn
        She said "oh yes I suspected that"
        Been seeing her twice a year for 15 years so that was a waste of money, could've fucking told me
        Anyway while I'm finding a new dentist I don't have anywhere better to ask

        • 4 weeks ago
          Anonymous

          change dentist

  103. 4 weeks ago
    Anonymous

    What do you do when you have some pain but you worked out and don’t want to take ibuprofen and undo the workout? Muscle tightness in my shoulders.

    • 4 weeks ago
      Anonymous

      rest motherfucker

    • 4 weeks ago
      Anonymous

      You do rotational stretches and train its flexibility, do floor dips and hindu push ups.

  104. 4 weeks ago
    Anonymous

    Are there any all in one machines that are actually worth it for the home? Just something simple and noy super expensive that lets you do a bit of everything? Im not a seriois lifter but I think Id enjoy an all in one so I could easily do exercises at home to main muscle

  105. 4 weeks ago
    Anonymous

    What to do about back pain?
    I'm not fat, just out of shape, what workout I can do to strengthen my back+core, without going to gym?

  106. 4 weeks ago
    Anonymous

    what do you think the lowest amount of fat macro intake should be per day? i don't really like many foods high in fat so my diet is mostly lean meats, "clean" carbs, and veggies. i've heard going as low as .3 per lb of bodyweight is fine (200 lb man intaking 60 g of fat per day). i just don't wanna fuck with my hormones from lack of fats

  107. 4 weeks ago
    Anonymous

    I have been doing band-assisted pull ups at home for the last few weeks, hoping to progress to unassisted pull ups. However, I will be abroad for the next month and a half without access to a pull up bar. Are there any bodyweight or kettlebell (35 lb) exercises that would help with pull ups when I get back? I am currently doing push ups, inclined rows (with a bed sheet and a door), goblet squats, kettlebell swings and hammer curls.

    • 4 weeks ago
      Anonymous

      Just do more kettlebel swings and hammer curls they both help with pulling motions, clean & press if you got room for it with a kettlebell does wonders too.

  108. 4 weeks ago
    Anonymous

    right shoulder clicks while benching sometimes
    what do

  109. 4 weeks ago
    Anonymous

    How to cure the fupa sickness?

    • 4 weeks ago
      Anonymous

      Digusting

  110. 4 weeks ago
    Anonymous

    >delocated shoulder once
    >it will be forever loose and weak
    >want to start hitting gym but can't lift heavy stuff without having to be completely afraid that the shoulder comes off every time
    Is there any hope for me? I guess I need fucking surgery or something

  111. 4 weeks ago
    Anonymous

    how to get out of skinnyfat

    no real tits but most of the fat is around my belly

  112. 4 weeks ago
    Anonymous

    bulk as a skinnyfat

    yes or no

  113. 4 weeks ago
    Anonymous

    What's a good multivitamin for a person that has chronic stomach issues and routinely goes through phases of no food for a couple days?

    I wish to eventually bulk.

    • 4 weeks ago
      Anonymous

      Start eating

  114. 4 weeks ago
    Anonymous

    Weird question but does anyone else not really react to supplements? Or maybe they just don't feel them?

    Daily supplements are caffeine, creatine, NMN, and l-citrulline. I stopped them for two months due to vacation travel. I didn't feel any difference on or off of them. Nor do I get caffeine cravings after being on it for most of last year.

    Last time I got my test checked, I was around 800. 31 year old male.

  115. 4 weeks ago
    Anonymous

    Are chin ups/pull ups supposed to be started from full extended arms or just >90 deg?
    I can't really do the former on a door frame bar without bending my knees completely and it's really awkward.

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