QTDDTOT. Questions that don't deserve their own thread

QTDDTOT
Questions that don't deserve their own thread

I'll start: assuming I have all the time in the world is it a bad thing if I take 5-6+ minutes rest for certain exercises, if this allows me to do one or two more reps? Mostly on compounds

  1. 1 week ago
    Anonymous

    Assuming I have all the time in the world is it a bad thing if I take 5-6+ minutes rest for certain exercises, if this allows me to do one or two more reps? Mostly on compounds

    • 1 week ago
      Anonymous

      not a bad thing. I'd say 3-5 is the norm for heavy compounds. up to ten minutes is fine.

      do bench presses count towards my chest or my tri sets? both? full sets for chest half sets for tris?

      both. but you can prioritise one or the other depending on grip width and bench variation.

    • 1 week ago
      Anonymous

      Resting more between sets and exercises is actually a good thing if you can push out more reps as long as you have the time for it.

  2. 1 week ago
    Anonymous

    bf% estimate? 90kg 185cm

    • 6 days ago
      Anonymous

      Can someone please reassure me I calculated my calories right for my refeed:
      280 cal per 4 oz, total bought: 7.52 oz, 7.52 divided 4 = 1.88x280=526.
      180 cal per 3 oz, 15.31 total oz eaten, divided 3=5.103x180=918.
      526+918=1444 total cal, maybe less as I threw aside bones with some meat on them.
      Please tell me I did this all correctly.

      Workout abs. No matter what anyone tells you, you actually need to work them out to get there, diet alone won't get you there. People shit on spot reduction and ok, but that's not why you work them out, you work them out to make them pop otherwise they won't come out. That said, low body fat, I wanna say 15% to 13%.

  3. 1 week ago
    Anonymous

    What's another good full body exercise like burpees?

    • 1 week ago
      Anonymous

      Clean+jerk

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

      QTDDTOT
      Questions that don't deserve their own thread

      I'll start: assuming I have all the time in the world is it a bad thing if I take 5-6+ minutes rest for certain exercises, if this allows me to do one or two more reps? Mostly on compounds

      If you have long rest times, you need to do separate cardio but it's better for strength except you can't continue to increase rest times so at some point, you'll need to tighten them back up.

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

      bf% estimate? 90kg 185cm

      You don't have enough mass for pictures to give an accurate estimate
      Order calipers and test yourself

  4. 1 week ago
    Anonymous

    Why didn't you morons tell me how based a simple foam roller was? A weeks worth of fatigue washed away in 5 minutes the first time I tried one.

    • 1 week ago
      Anonymous

      Recovery is more important than lifting, long term

      You should order a GF and a stiff muscle roller (looks kinda like a kitchen rolling pin. That combo can remove 100% of knots in like 20 minutes where a foam roller can't get the small ones

      • 1 week ago
        Anonymous

        I've never had a problem in the small muscles, only in the large leg muscles after I started running.
        I already have a wife so I don't need to order a GF, but I'm too autismal to allow them to touch me in a non-lewd way.

  5. 1 week ago
    Anonymous

    do bench presses count towards my chest or my tri sets? both? full sets for chest half sets for tris?

  6. 1 week ago
    Anonymous

    Kinda intermediate lifter, was doing basic compound and reached 1pl8 to each.

    Did ready about the benefits of alterning two types of workout in the week, came up with this :

    Workout A :
    > BB Bench press
    > DB Shrug
    > BB Squat
    > Machine vertical Lat Pulldown
    > Machine Leg extensions

    Workout B :
    > DB Flys
    > DB Shrug
    > BB RDL
    > BB Row
    > Machine Leg Press

    Extra exercices :
    > DB Twisted curls
    > Plank
    > DB Drag curls
    > Windshield wiper
    > One-leg stand

    Is going A-B A-B a good method or do I really need to also alternate the two workouts cycles ?

    I was going for :
    Monday : A
    Tuesday : B
    Wednesday : rest
    Thursday : A
    Friday : B
    Saturday & Sunday : rest.

    • 1 week ago
      Anonymous

      Just run SS with accessories and cardio after
      You aren't advanced enough to make your own program yet

      Heavy skullcrushers feel realy shitty on my elbows. Do I lose anything by doing cable extensions instead?

      With equal weight I would say no. I injured a tendon years ago and haven't been able to French press or skull crush but I do heavy controlled cable extensions and they work the same at the same width and grip as skull crushers

      Former fatty here, lost like 80 lbs and started lifting after that. It's been about 4 months since I started. I've been conservative with my calories since I'm scared of getting fat again.

      I've basically stayed at 89 kg @ 188cm since I started lifting but all my lifts have gone up substantially. I've put 40 kg on my deadlift, 30kg on my OHP etc. I've read that you can recomp easily as a novice, is that what's going on here? I wouldn't have been able to increase my lifts this amount if I didn't gain muscle right?

      Since you just started, you can likely gain a bit of muscle while maintaining/cutting but it'll stall out quickly
      A lot of strength is just CNS conditioning as well (think of that normal looking dude that can squat 4pl8)

      • 1 week ago
        Anonymous

        >you can likely gain a bit of muscle while maintaining/cutting but it'll stall out quickly
        So I should then wait to up the calories when I stall?

    • 1 week ago
      Anonymous

      no shoulder lifts+ dedicated trap and pec lifts is the recipe for an autistic physique, you'll look like a refrigerator and not in the good sense

  7. 1 week ago
    Anonymous

    Heavy skullcrushers feel realy shitty on my elbows. Do I lose anything by doing cable extensions instead?

    • 1 week ago
      Anonymous

      Ez bar will help your elbows

  8. 1 week ago
    Anonymous

    If im doing 3 sets 6-10 reps on bench press on my second upper day what rep range should i do on my first? Was doing 2-5 but im stalling hard and not able to get past 3 reps now, would 4-6 be any better?

    • 1 week ago
      Anonymous

      What I've been doing lately has been 3x6 on day 1. Next bench I do 3x8 at a lower weight (5-10lbs lighter). Follow it up with 3x6 at a higher weight if I was able to accomplish the first 3x6.
      Ex:
      170 3x6
      160/165 3x8
      175 3x6
      You can also figure out your weak point and then train that muscle more directly. I've been struggling with lockout on bench which is tricep related. So instead of doing 3x8 regular grip I go a little lighter and do 3x8 close grip to hit tris harder. If you do 3x5,5,3 at your heavy weight and next week you do 3x6,5,4 you are still getting stronger and making progress.

  9. 1 week ago
    Anonymous

    Former fatty here, lost like 80 lbs and started lifting after that. It's been about 4 months since I started. I've been conservative with my calories since I'm scared of getting fat again.

    I've basically stayed at 89 kg @ 188cm since I started lifting but all my lifts have gone up substantially. I've put 40 kg on my deadlift, 30kg on my OHP etc. I've read that you can recomp easily as a novice, is that what's going on here? I wouldn't have been able to increase my lifts this amount if I didn't gain muscle right?

  10. 1 week ago
    Anonymous

    I've been doing calisthenics for one month, because I don't have easily accessible gym and I like working out outside. Recommend me how to improve workout for max gain.

    push ups 3x15
    pull ups 3x10
    dips 3x8
    chin ups 3x7
    push ups (different positioning) 3x~13

    Doing this ~5 times a week, sometime mix grip for pull ups. Last set till failure.

    • 1 week ago
      Anonymous

      Are you doing weighted push-ups, pull/chin-ups and dips ?

      • 1 week ago
        Anonymous

        just body weight

    • 1 week ago
      Anonymous

      it's tough with just bodyweight but you should probably try and incorporate some kind of leg exercises

      • 7 days ago
        Anonymous

        will add some squads

        you should do regular pushups, diamond push ups and the shoulder variant

        already doing them or you mean I should do all of them in one workout?

    • 1 week ago
      Anonymous

      you should do regular pushups, diamond push ups and the shoulder variant

  11. 1 week ago
    Anonymous

    I'm working out with dumbbells and my left arm always fails before the right arm, especially when doing something like standing press.

    What do? Do a whole week when I only train my left arm?

    • 6 days ago
      Anonymous

      Stretch your left arm a lot more, I had the same issue really bad and when I really took like 45 minutes and just did shoulder and triceps stretches I felt a lot better, looser, and most importantly my left arm stopped getting tired before my right arm. I'd say thats all you need to do unless you've been doing half your curl sets or something lel

  12. 1 week ago
    Anonymous

    Im this guy

    [...]

    Have been on 6 months SL 6 months of nsuns
    Went down to 74kg from 79kg the last 3 months
    Am 176cm

    Should i bulk up again?
    Cut more down?

  13. 1 week ago
    Anonymous

    BB rows on legs or upper body day

  14. 1 week ago
    Anonymous

    I'm confused as to how supression of testosterone production caused by steroids and SARMs work. The mainstream view is that once you hop on gear, that you've fucked up for life and need PCT and all that stuff. But upon further research, it looks like you can dip your toes in those dangerous waters, make a slow exit, and fully regain your testosterone production. Can you take one cycle, taper off the dose, quit, and be fine, or is there more to it? If you can, would it be worth it to try out as a novice lifter to come closer to your natty limit, make a slow exit, and enjoy being ahead?

    • 1 week ago
      Anonymous

      >one cycle
      No such thing. Once you've trained on steroids natty training is never the same. You'll be back for more
      While on you are suppressed. When you come off test production comes back
      In the end you are messing with your hormones, make sure it's something you want. You are responsible for yourself

  15. 1 week ago
    Anonymous

    How much should I warm up with? I normally do roughly half of my final set's weight

    • 1 week ago
      Anonymous

      Start at your set weight x .4 for 5. Go up 15-25 pounds for each warm-up set. 15 if your set weight is lighter (likely OHP only) and 25 for the rest. 3 reps for set weight x .6 and 2 reps for set weight x .8.

  16. 1 week ago
    Anonymous

    How much creatine should I be taking a day? I'm 165lbs and 10% BF

    • 1 week ago
      Anonymous

      5gr

  17. 1 week ago
    Anonymous

    I feel lateral raises more in my forearms than in my shoulders, and I'm sure that I'm doing them correctly. Is this normal?

    • 1 week ago
      Anonymous

      No, make sure you're not extending your wrist or squeezing excessively.

      Could be fatigue if you're doing a lot of grip heavy work before your laterals.
      Could just be weak forearms I guess. If that's the case maybe finish your workout with some light reverse curls or wrist extensions.

  18. 1 week ago
    Anonymous

    I've dropped 8lbs over the past few weeks through lifting, light cardio and a strict 1200cal diet of mostly protein but I'm not seeing any change in my waist circumference.
    Is the lost weight just water weight or is my diet too severe and causing me to lose muscle?

    • 1 week ago
      Anonymous

      Are you still getting 1g/lb of protein in those calories? Because if not its easier to lose muscle on that cut yes, you'll still lose some but you always need to meet that protein goal.

  19. 1 week ago
    Anonymous

    Is anabolic window a meme?

    • 1 week ago
      Anonymous

      yes

      Hello,should i add 1 raw egg into my daily protein shake? Is this a good idea?
      Milk+whey protein+nesquick opti-start+sunflower lecithin+magnesium citrate powder is what i drink currently.
      Not sure if adding the egg is a good idea or not.

      raw eggs are a meme

      • 1 week ago
        Anonymous

        why are they a meme?i'm seriously asking

        • 1 week ago
          Anonymous

          cooked eggs are far more bio-available than raw ones.

          • 7 days ago
            Anonymous

            But i don't want to cook eggs everyday/every other day. What about fried eggs though?

            • 6 days ago
              Anonymous

              are you retarded? fried eggs are cooked.

  20. 1 week ago
    Anonymous

    Why does ab training feel physically fucking painful? You can feel some burning sensation when training other muscle groups of course but when doing sit ups etc its just a sharp pain which comes even before you’ve reached failure

  21. 1 week ago
    Anonymous

    Hello,should i add 1 raw egg into my daily protein shake? Is this a good idea?
    Milk+whey protein+nesquick opti-start+sunflower lecithin+magnesium citrate powder is what i drink currently.
    Not sure if adding the egg is a good idea or not.

    • 1 week ago
      Anonymous

      Sure but it probably won't make much of a difference. Slonk 4-6 raw eggs at a time if you want it to do something

    • 6 days ago
      Anonymous

      Raw eggs are a meme, look up bioavailability

  22. 1 week ago
    Anonymous

    If I lift weights in the morning and get almost blackout drunk in the night how bad is it for the gains that I was going to get from the mornings lifting session?

  23. 1 week ago
    Anonymous

    Best way to prep for festival where I'll be drinking atleast 3000 kcal worth of alcohol for 2 days each when cutting?
    Cut calories before or after or just "let it slide" and accept the losses?
    Not going or not drinking isn't an option

    • 1 week ago
      Anonymous

      Just take molly or snort cocaine instead retard

    • 1 week ago
      Anonymous

      >drinking atleast 3000 kcal worth of alcohol
      you will never ever EVER make it

  24. 1 week ago
    Anonymous

    if ohp is straight movement upwards is it ok to do it in a smith machine?

    • 1 week ago
      Anonymous

      You can do anything in a smith machine, it's a tool like anything else in the gym. The RP guys use it for everything from presses to rows and even squats.

    • 1 week ago
      Anonymous

      Depends on your structure and making sure there isn't any subacromial impingement going on.
      If there isn't any problems then go right ahead.

  25. 1 week ago
    Anonymous

    PHUL or Nsuns

  26. 1 week ago
    Anonymous

    I noticed a lot of my blue collar working friends have insane arm vascularity. Like the giant bicep vein is super prominent, however they aren't really "muscular", most don't workout and their BF% isn't super low either.

    Is this just from using those muscles every day and now there is a larger pathway/bloodflow? I thought it was bf% related but it's really not, I'm lower than some yet they have that bicep/forearm vein super prominent.

  27. 1 week ago
    Anonymous

    After a vasectomy, are you still able to cum fluid? if so, is it transparent/watery?

    • 1 week ago
      Anonymous

      Yes, it’s the same basically, ur sperm is like 1% of your semen, rest is fluid.

  28. 1 week ago
    Anonymous

    Recently I have trained very hard on back, shoulders, arms.
    Today I noticed my body is achy, like the kind of achy you get when you have a small fever.
    My legs are fine, my chest and abs are fine, I don't have sniffles, or caughing or sneezing or anything.
    Just this feeling of small fever and achines in trained muscles.
    It's not DOMS that feels different, it's also not the typical next day soreness.

    My question: Do I have a slight fever is my body just inflamed from all the overtraining I did? Maybe both?

    • 1 week ago
      Anonymous

      yeah i get that some days
      it feels like oyu have a fever but its just overall muscle soreness

      • 1 week ago
        Anonymous

        weird I wonder what causes it.

        • 1 week ago
          Anonymous

          tiredness id assume

    • 1 week ago
      Anonymous

      You probs have covid tbh

      • 6 days ago
        Anonymous

        Nah, the only symptom I have is that my body temp is a degree higher(Celcious)

        what color is your pee? i felt like this when i nuked my body when i was training for an mma fight and got rhabdo, my pee was dark brown tho

        hydrating well now so it's light yellow.

    • 1 week ago
      Anonymous

      what color is your pee? i felt like this when i nuked my body when i was training for an mma fight and got rhabdo, my pee was dark brown tho

  29. 1 week ago
    Anonymous

    I've been lifting on and off for about 1-2 years with my own routine, i had limited headspace so I had to work around exercising without going above my head.

    I now have free space and I was wondering what's the best workout routine, should I just pick one from the sticky or are they outdated?

    • 1 week ago
      Anonymous

      >the best
      there is none
      go with PHUL

      • 1 week ago
        Anonymous

        I only have a bench and weights, no other equipment 🙁

        • 1 week ago
          Anonymous

          yes
          PHUL

          • 1 week ago
            Anonymous

            It says you need machines for some of the exercises though

            • 1 week ago
              Anonymous

              just do the barbell movements

              • 1 week ago
                Anonymous

                Thanks 🙂

                Should I just do more sets of them to compensate for the ones I can't do?

              • 1 week ago
                Anonymous

                if you want to
                id go with the programm for a month or two
                adjust accordingly

    • 1 week ago
      Anonymous

      >What did I do wrong?
      nothing
      I had forearm pain for the first 3 months of my lifting

      [...]
      >bros when will the skinny fat belly finally go away?
      do a 3 day fast and see how it looks after that
      also https://www.calculator.net/body-fat-calculator.html

      [...]
      >should I just pick one
      yes
      >from the sticky
      no, go write your own routine based on your own strengths and weaknesses

      [...]
      >Is this just from using those muscles every day
      not necessarily, I've seen very "muscular" construction workers who had no veins and somewhat looked like sam hyde
      >there is a larger pathway bloodflow?
      veins usually become more visible due to the body regularly having to provide large amounts of blood flow around quickly, but also blood pressure

      [...]
      pretty bad, alcohol fucks your recovery good, you'll get what I mean if you get drunk after a good workout, the pain will be tenfold once you sober up

      >Recommending a novice write his own routine when he likely has no clue what he's doing
      Classic

      • 1 week ago
        on today's episode of answering questions that don't need to be asked

        >when he likely has no clue what he's doing
        its not complicated, you lift rock, you wait 12 hours for the pain to kick in, wait for the pain to go away (ideally 3-4 days) and then lift rock again

        and you do it for every muscle group

        and there are tons and tons of lifts you can look up online, you type "tricep lifts" and hit enter and there are 8^232 different results

        • 1 week ago
          Anonymous

          Programming is a lot more complicated than that. Especially given that DOMS is poorly indicative of the quality of your session. But I'm not surprised you don't know what you're doing either.

          • 1 week ago
            on today's episode of answering questions that don't need to be asked

            >Programming is a lot more complicated than that
            yes anon you're right, I think you should stick to your $25 lifting program (per month) that you bought from some instagram roider, or the PPL/SS workout that you found on the internet (which was written with the intention of not pushing people to their limit in case someone hurts themselves and tries to sue them)

            >DOMS is poorly indicative of the quality of your session
            thats it? no elaboration no nothing?

  30. 1 week ago
    Anonymous

    When should I start doing weighted pull ups?

    I can do 8 reps of wide-grip, around 13 with a closer grip, I'm wondering if I should just go ahead and start doing weighted now.

    • 1 week ago
      Anonymous

      please respond

    • 1 week ago
      Dr. Chad MD

      please respond

      If you can do 8-12 reps for 3 sets, then it's a good idea to start adding some weight.

      • 1 week ago
        Anonymous

        >If you can do 8-12 reps for 3 sets
        of close grip?

        • 1 week ago
          Dr. Chad MD

          Ya, any of the grips.

  31. 1 week ago
    Anonymous

    is there any kind of cardio you can do with foot tendonitis that wont absolutely fuck your recovery?

  32. 1 week ago
    Anonymous

    thougts on my split? its abcabxx with
    a:
    pulldowns
    pullups
    pulldowns between cable towers
    seated cable rows w/ wide grip
    ez bar curls
    used to do db rows but resting my body weight on my right arm on the bench hurts my shoulders, looking for a replacement
    also should start doing reverse flys
    b:
    benchpress
    machine bp
    incline db benchpress
    lateral raises, cable or dumbbell
    should start doing pushdowns and cable skullz again
    c:
    legpress
    machine hack squat
    calf raises
    want to introduce some shoulders here too

    I started lifting a year ago and just changed things on the fly. now it's kind of a mess and i need to bring some order into it again. any sugestions?

  33. 1 week ago
    Anonymous

    anybody else get a leaky ass/a constant need to shit when taking preworkout/creatine? what is your solution to not shitting yourself while doing squats?

    • 1 week ago
      Anonymous

      if i take creatine in one big gulp i get the shits
      if i take it in smaller gulps with food i dont

    • 1 week ago
      Anonymous

      dont take preworkout. take creatine after you lift. simple as.

  34. 1 week ago
    Anonymous

    Did my first few chinups. Also have had awful wrist/forearm pain the last few days. It's better now, but I don't really want to do chinups again. I'm guessing this isn't normal. It's worse when I curl my wrists inward, I feel relief when I flex them back, like I'm pushing the tops of my fingers towards my wrist.

    What did I do wrong?

    • 1 week ago
      on today's episode of answering questions that don't need to be asked

      >What did I do wrong?
      nothing
      I had forearm pain for the first 3 months of my lifting

      https://i.imgur.com/hgTS6W6.png

      >have skinny fat body with a belly that looks pregnant
      >go from 82kg (182lbs) to 70 (154lbs) in 2-3 months through diet and 25CK cardio
      >start lifting two weeks ago and getting more serious about it
      >despite all of the weight lost I still have a fat belly that looks like I'm 4 months pregnant instead of 6 months pregnant
      bros when will the skinny fat belly finally go away? I thought I'd have at least a smaller belly by now after losing that much weight but fuck it's still not moving that much
      am I doing something wrong or it just takes a lot of time and effort for the fat to finally burn away?

      >bros when will the skinny fat belly finally go away?
      do a 3 day fast and see how it looks after that
      also https://www.calculator.net/body-fat-calculator.html

      I've been lifting on and off for about 1-2 years with my own routine, i had limited headspace so I had to work around exercising without going above my head.

      I now have free space and I was wondering what's the best workout routine, should I just pick one from the sticky or are they outdated?

      >should I just pick one
      yes
      >from the sticky
      no, go write your own routine based on your own strengths and weaknesses

      I noticed a lot of my blue collar working friends have insane arm vascularity. Like the giant bicep vein is super prominent, however they aren't really "muscular", most don't workout and their BF% isn't super low either.

      Is this just from using those muscles every day and now there is a larger pathway/bloodflow? I thought it was bf% related but it's really not, I'm lower than some yet they have that bicep/forearm vein super prominent.

      >Is this just from using those muscles every day
      not necessarily, I've seen very "muscular" construction workers who had no veins and somewhat looked like sam hyde
      >there is a larger pathway bloodflow?
      veins usually become more visible due to the body regularly having to provide large amounts of blood flow around quickly, but also blood pressure

      If I lift weights in the morning and get almost blackout drunk in the night how bad is it for the gains that I was going to get from the mornings lifting session?

      pretty bad, alcohol fucks your recovery good, you'll get what I mean if you get drunk after a good workout, the pain will be tenfold once you sober up

  35. 1 week ago
    Anonymous

    >have skinny fat body with a belly that looks pregnant
    >go from 82kg (182lbs) to 70 (154lbs) in 2-3 months through diet and 25CK cardio
    >start lifting two weeks ago and getting more serious about it
    >despite all of the weight lost I still have a fat belly that looks like I'm 4 months pregnant instead of 6 months pregnant
    bros when will the skinny fat belly finally go away? I thought I'd have at least a smaller belly by now after losing that much weight but fuck it's still not moving that much
    am I doing something wrong or it just takes a lot of time and effort for the fat to finally burn away?

  36. 1 week ago
    Anonymous

    There's this small bump that's kind of hanging off one of my balls, but if I squeeze it it hurts that ball. Do I have cancer?

    • 1 week ago
      Anonymous

      could be a pimple, could be a wart, could be cancer. go doctor tomorrow.

      Is it too late for me at 25 to go from auchwitz mode to being able to find slags on tinder? i figure i need a year or more to get in decent shape

      its not too late. 2 years of hardwork and dedication is all you need. plus there are many many more benefits of being fit than just being able to bang tinder whores.

  37. 1 week ago
    Anonymous

    Is it too late for me at 25 to go from auchwitz mode to being able to find slags on tinder? i figure i need a year or more to get in decent shape

  38. 1 week ago
    Anonymous

    Am i doing too little of anything? Back is so high since i superset chin/pullups with something every workout on top of other back stuff. Doing an upper/lower split

    • 1 week ago
      Anonymous

      Can I has the name of this app?

      • 1 week ago
        Anonymous

        FitNotes

  39. 1 week ago
    Anonymous

    I want to buy some weights, I saw some Steel sets and some other that are plastic, filled with some BS, description says they may leak water sometimes, obviously those are cheaper. Should I risk it? Weight is weight, so am I a retard for asking? Currently dyel state, want to but them since I hate going to the gym with all the people there, I love going by my own (don't we all) but, I might, IDK

    • 1 week ago
      Anonymous

      Don't cheap out if you're serious about lifting. That doesn't mean go Eleiko everything, but don't get cheap shit stuff. Rep Fitness has lots of good equipment for reasonable prices. Titan Fitness too if you want to go cheaper but people have run into issues with stuff from Titan Fitness before.

      >Programming is a lot more complicated than that
      yes anon you're right, I think you should stick to your $25 lifting program (per month) that you bought from some instagram roider, or the PPL/SS workout that you found on the internet (which was written with the intention of not pushing people to their limit in case someone hurts themselves and tries to sue them)

      >DOMS is poorly indicative of the quality of your session
      thats it? no elaboration no nothing?

      SS is great for beginners

      >Written with the intention of not pushing people to their limit
      Are you retarded? You've clearly never done SS/SL/Greyskull either then, because you would realize how retarded the statement you made is

      >DOMS
      Look it up, that's literally the findings according to the science. Muscle damage etc is not correlated with how bad the DOMS are. All DOMS means is that you're not used to the stimulus yet.

      • 1 week ago
        on today's episode of answering questions that don't need to be asked

        >SS/SL/Greyskull
        ah yes the cornerstone of every pro lifter

        >All DOMS means is that you're not used to the stimulus yet
        you do realize DOMS happens to everyone, even after years of lifting, right?

        • 1 week ago
          Anonymous

          >Every pro lifter
          They're beginner programs, not everyone has done them but they get fantastic results when done right.
          t. Has done SS and am guaranteed to be much stronger than you are

          >DOMS happens to everyone
          Ask a powerlifter or strongman how often they get DOMS. I guarantee the answer is almost never. I myself almost never get DOMS unless I introduce a new movement to my rotation, and even then it's not guaranteed.

          • 1 week ago
            on today's episode of answering questions that don't need to be asked

            >guaranteed to be much stronger than you are
            310 bench/squat/deadlift (5'7 155)

            >I myself almost never get DOMS
            then you're not pushing yourself enough you retard, you might aswell do full body everyday if you recover the next morning

            • 1 week ago
              Anonymous

              >310 SBD
              Lmfao

              495/400/535

              >Not pushing yourself enough
              Once again, not what that means.
              https://www.strongerbyscience.com/doms/

              • 1 week ago
                on today's episode of answering questions that don't need to be asked

                >all sources from researches over a decade ago
                >claims doms is caused by being unaccustomed to your workout rather than how heavy you workout
                completely delusional, won't even argue your ass any further

              • 1 week ago
                Anonymous

                Except it's true. Your 930 lb totaling ass is the delusional one. You have literally zero evidence to the contrary.

              • 1 week ago
                Anonymous

                >guaranteed to be much stronger than you are
                310 bench/squat/deadlift (5'7 155)

                >I myself almost never get DOMS
                then you're not pushing yourself enough you retard, you might aswell do full body everyday if you recover the next morning

                You're a fucking dumbass

            • 1 week ago
              Anonymous

              >310 SBD
              Lmfao

              495/400/535

              >Not pushing yourself enough
              Once again, not what that means.
              https://www.strongerbyscience.com/doms/

              And in fact, I lift 6 days a week. 4 days of full body, 2 days of upper only. There are programming paradigms where you don't go to failure because the benefit of taking all (or most) of your sets to failure is heavily outweighed by the fatigue accrued by doing so.

  40. 1 week ago
    Anonymous

    Is there such a thing as too much peanut butter? Moving into bulking season and it's fairly cheap. Is there anything I should know about before it becomes a large part of my daily diet

    • 1 week ago
      Anonymous

      make it yourself so you can avoid added sneed oils

  41. 1 week ago
    Anonymous

    rate my upper body routine (each set reps are to failure):
    >weighted pull ups x5
    >weighted dips x5
    >floor bench press x5
    >single arm rows x5

    I work out at home so that's it. The floor bp and rows are really just to make sure I get a proper pump, the dips and pull ups alone don't really make me sore at all.

  42. 1 week ago
    Anonymous

    Need advice anons.
    I've got 12 months till I go on a family holiday. I want to go down to 180lbs from 220 and look as good as possible but I'm not sure what approach to take.
    Current stats are 1/2/2.5/2.5, 223lbs, 5'7'', BF ~40% (probably)

    Do I lose the weight as fast as possible (4 months at 1k deficit) and then bulk/cut cycle the rest of the time.
    OR do I bulk/cut cycle the whole time and slowly lead my weight down to my goal and fast at the end if I fuck up the weight reduction.

  43. 1 week ago
    Anonymous

    i'm new to the gym (2 months in as of yesterday) and i have a question about chest exercises. i normally do bench, pushups, chest flys, and incline presses. it seems like the top half of my chest is starting to get bigger but the bottom half isnt? like, if you were to draw a line horizontally right above the nipple, the top half has the beginnings of growth but the bottom doesn't. is this normal since i'm so early in? am i missing something? am i just being a brainlet?

    i know i'm still really early into my gym experience but overall i just wanna say it's so fucking nice being able to feel my muscles get thicker, even if you can't exactly see it yet. big motivator.

    • 7 days ago
      Anonymous

      U fine buddy. But its always good to mix it up every so often so your body doesn't get used to the same workouts

  44. 1 week ago
    Anonymous

    What should I eat that is cheap and easy to cook to achieve Taxi Driver Deniro looks? I'm almost there, but I eat a lot of junk, so I have a lil belly and love handles left over.

    • 1 week ago
      Anonymous
      • 1 week ago
        Anonymous

        What are the portion sizes, and how many times a day?

        • 1 week ago
          Anonymous

          how can I answer that for you? you need to work out your tdee and count calories. read the sticky if you don't have a clue.

  45. 1 week ago
    Anonymous

    If my lifts are going up and my body weight is staying the same am I recomping? Even if I can't see a visual difference?

    • 1 week ago
      Anonymous

      No, you're just making technique and maybe some CNS gains, no muscle

  46. 1 week ago
    Anonymous

    how to step back from forward lunges without sliding/touching down my foot? I can’t

  47. 1 week ago
    Anonymous

    I started lifting 5 days ago
    Is pic related actually possible? I don't know shit.
    Also do I need protein supplements?

    • 1 week ago
      Anonymous

      absolutely not possible naturally.
      >Also do I need protein supplements?
      you don't need them, but sups can help you reach protein and calorie targets easier. real food will always be superior.

      • 1 week ago
        Anonymous

        How long to go from 20% bf to 15%?
        I already dropped the coke and the junk food.

  48. 1 week ago
    Anonymous

    I just started a 7 day fast, currently living on snake juice. Should I continue to supplement creatine while I'm fasting?

  49. 1 week ago
    Anonymous

    Is it ok to take 5-htp at night with my zma?

  50. 1 week ago
    Anonymous

    Is there a good or even decent free app to track bodyweight exercises? Any I find seem to be a free trial, then a monthly fee.

    • 1 week ago
      Anonymous

      what is there to track? just use a spreadsheet

      • 1 week ago
        Anonymous

        Lazy gf

        • 1 week ago
          Anonymous

          :/

    • 1 week ago
      Anonymous

      Golem get ye gone

    • 6 days ago
      Anonymous

      Golem get ye gone

  51. 1 week ago
    Anonymous

    I just watched a video where a bodybuilder recommended going from the least demanding exercise to the most demanding in order to maximize stimulation. He suggested starting with leg-extensions before doing squats so that you're already fatigued a little by the time you do squats so that you can use less weight but get more quad stimulation. Is this a good general rule?

    • 1 week ago
      Anonymous

      There are prefatigue protocols but general rule of thumb is most demanding to least demanding

    • 1 week ago
      Anonymous

      It's fine, Mike Israetel says they do that sometimes. I always do leg press last for example because it completely drains me to the point that even curls and shit are suboptimal if done afterwards. I don't like doing it with the big 3 personally though but you have to figure out what works for you and if you can maintain proper form while fatigued from the stuff you do beforehand.

      Did some cable crunches yesterday but don’t really feel any DOMS, is it fine to train abs today as well? Athlean-X said you could train abs every day

      You can train anything you want as often as you want as long as you are recovered enough for your next workout

      According to some science on body recomposition, with my 66kg I should be consuming 148 g of protein daily. WHERE THE FUCK do I find the protein to do that? Even with a protein shake, two to three glasses of milk per day and almost daily consumption of meat and eggs, I just don't seem to reach this goal...

      300 grams of raw chicken breast has 93 grams of protein

      • 1 week ago
        Anonymous

        Do you guys actually eat chicken daily?

        • 1 week ago
          Anonymous

          I eat it like 5 days out of the week and have beef the other two. It's a big pain in the ass to get enough protein otherwise.

        • 1 week ago
          Anonymous

          yeah sometimes twice

        • 1 week ago
          Anonymous

          Chicken breast isn't expensive and easy to prepare.

  52. 1 week ago
    Anonymous

    Is there any way I can make PIV feel good for the woman with a dick that's 5"x4"? I mean I use fingers and tongue anyways but I wonder if should just start clamping and extending.

  53. 1 week ago
    Anonymous

    Did some cable crunches yesterday but don’t really feel any DOMS, is it fine to train abs today as well? Athlean-X said you could train abs every day

  54. 1 week ago
    Anonymous

    According to some science on body recomposition, with my 66kg I should be consuming 148 g of protein daily. WHERE THE FUCK do I find the protein to do that? Even with a protein shake, two to three glasses of milk per day and almost daily consumption of meat and eggs, I just don't seem to reach this goal...

  55. 1 week ago
    Anonymous

    Why do I feel good a few days on intermittent fasting diets and then all of a sudden feel chronic fatigue? Happens every time I try it

  56. 1 week ago
    Anonymous

    531 bros, what assistance work do like to do and on what days?

  57. 1 week ago
    Anonymous

    >be horny all the time
    >start lifting weights to distract me from horny
    >become even more horny with rising testosterone
    how the fuck do i stop this neverending cycle. i'm 30 years old and have never even kissed or hugged a girl outside my family. i even tried SSRIs, but I can't stop thinking about sex

    • 1 week ago
      Anonymous

      this happened to me and i ended up first fucking a hooker and then a few trannies, be careful

      • 1 week ago
        Anonymous

        I'm going to kidnap a 15-16 year old and lock her in my basement at this rate.

  58. 1 week ago
    Anonymous

    I need a new workout planner app. The one I've used for years is out of date and won't work on modern android.

  59. 1 week ago
    Anonymous

    Finally going for my driver's theory exam tomorrow after 2 years of being a demotivsted bum. Wish me luck bros, I really don't wanna mess this one up

    • 7 days ago
      Anonymous

      I failed.

      • 7 days ago
        Anonymous

        What country are you from? in bongland it's piss easy

        • 7 days ago
          Anonymous

          Germany.

      • 7 days ago
        Anonymous

        You best study and try again

  60. 1 week ago
    Anonymous

    Overweight and about to start counting cals and watching intake. Was going to go straight to 2000cal a day, but is it better to start at maybe 2400 for a couple of weeks, and see how I go first. Then to 2200 then to 2000? Currently 135kgs if that helps.

    • 1 week ago
      Anonymous

      Great idea. Slowly ease in. No need to rush things and mess up. You're already wiser than 90% of this board lmao

  61. 1 week ago
    Anonymous

    Can I get IST as a natty vegan? Or am I just doubly fucked (once for being natty, once for being vegan).

    And I wouldnt go around shaming non vegans so dont pls no bully

    • 1 week ago
      Anonymous

      You can, it's just an enormous pain in the ass in terms of diet

      I'm going to make my own business that sells gym machine versions of the compound lifts. Anyone who either has done this or happens to have knowledge on how to get started in this endeavor? I originally wanted to make a gym that has all the machine versions but too expensive and much more work when I can make each machine at a time as I perfect my ideas over time

      Are you an engineer? Regardless there are many companies that do this and you'd require a fuckton of money to even enter the market let alone come up with some sort of differentiation.

      • 1 week ago
        Anonymous

        What should I do diet wise if I choose this path?

        • 1 week ago
          Anonymous

          Beans, tofu, lentils, stuff like that. You're gonna have to research and figure out which foods have the best volume to protein ratio. I couldn't do it personally, for me it's a struggle to get 180 grams of protein even eating meat.

          https://i.imgur.com/fQ0C21F.jpg

          Whenever I do exercises that involve my forearms being stretched by gravity (hanging leg raises, farmers walk, etc.) it's painful. Like a very strong, dull, ripping sensation running the length of my forearm. It quickly dissipates after finishing the exercise. "failure" on these types of exercises isn't being determined by the muscles they're supposed to work, but how long I can withstand this pain in my forearms.

          Is this just a matter of low grip strength, or possibly something else?

          Get a pair of versa grips or some other hooks

          • 1 week ago
            Anonymous

            >I couldn't do it personally, for me it's a struggle to get 180 grams of protein even eating meat.

            Fucking blackpilling. So dont even bother basically lol?

            • 1 week ago
              Anonymous

              I do what I can do get there but sometimes I'm at like 140 grams at 11 PM and I just can't be fucked to drink another fucking protein shake. You still make gains even if your protein intake isn't 100% optimal so if the compounding effect of not having ideal protein intake leads to it taking 6 extra months to make the same gains I'm fine with it.

              • 1 week ago
                Anonymous

                Did veganism fuck with your your bowels at all esp drinking a bunch of protein shakes?

              • 1 week ago
                Anonymous

                I'm not a vegan, I think you misread my post. I sad "even eating meat".

                What would happen if you forced yourself to continue lifting and not recover? Obviously I’ve never done this but I’m still curious how bad it’ll get

                Increased risk of injury. For example if your upper back is very fatigued, it's harder to maintain proper positioning on bench. You're also likely more susceptible to injury just from working a muscle that's heavily fatigued even if your form is still good but I don't know if research supports that, just seems likely logically. Also you'd feel tired and shitty outside the gym as well.

                Should you eat more protein when you're sore (DOMS)?

                No

  62. 1 week ago
    Anonymous

    I'm going to make my own business that sells gym machine versions of the compound lifts. Anyone who either has done this or happens to have knowledge on how to get started in this endeavor? I originally wanted to make a gym that has all the machine versions but too expensive and much more work when I can make each machine at a time as I perfect my ideas over time

  63. 1 week ago
    Anonymous

    Whenever I do exercises that involve my forearms being stretched by gravity (hanging leg raises, farmers walk, etc.) it's painful. Like a very strong, dull, ripping sensation running the length of my forearm. It quickly dissipates after finishing the exercise. "failure" on these types of exercises isn't being determined by the muscles they're supposed to work, but how long I can withstand this pain in my forearms.

    Is this just a matter of low grip strength, or possibly something else?

  64. 1 week ago
    Anonymous

    Anyone have that 5 minute plank workout anime girl image?

  65. 1 week ago
    Anonymous

    What would happen if you forced yourself to continue lifting and not recover? Obviously I’ve never done this but I’m still curious how bad it’ll get

    • 1 week ago
      Anonymous

      Basically me during last year. Barely any progress, especially on compounds. Plis u get sick often and feel shit 24/7, especially mentally.

  66. 1 week ago
    Anonymous

    Should you eat more protein when you're sore (DOMS)?

  67. 1 week ago
    Anonymous

    Is there any particular way you're supposed to make cabbage juice for gut health? Or just put it raw in a blender?

    • 1 week ago
      Anonymous

      >cabbage juice
      sounds fucking revolting wtf just eat cabbage normally

      • 7 days ago
        Anonymous

        Too late. It's juiced. It's burning my mouth and throat a bit, did I mess up? Is it the sulphur? I'm used to eating raw garlic and that burns as well but damn, maybe I should let the cabbage sit in the air for a while?

  68. 1 week ago
    Anonymous

    Looking for a cheap (<$50) heart rate monitor so I don't have to constantly check it myself when I'm ISTside

    Anyone have any experience with these chinese piles? I'd rather not get the ones with the chest strap if possible
    https://www.amazon.com/dp/B09Y5QZ3YY/ref=twister_B0B67DKBXY?_encoding=UTF8&th=1

    • 1 week ago
      Anonymous

      Forgot image for attention

  69. 7 days ago
    Anonymous

    What does it mean to cut and how the fuck do I do it?

    • 7 days ago
      Anonymous

      cutting is eating at a caloric deficit in order to lose weight (ideally body fat).

  70. 7 days ago
    Anonymous

    Does water weight get in the way of burning calories?

  71. 7 days ago
    Anonymous

    can i get a bf estimate pls
    5’11 188lb

  72. 7 days ago
    Anonymous

    I missed out Monday so I'm going to be in Saturday. When do you reckon the gym'll be most empty on a Saturday? I imagine there'd be an early rush like during the weekday but I dunno if it'll die down the same way.

    • 7 days ago
      Anonymous

      Saturday afternoon generally pretty quiet at mine

  73. 7 days ago
    Anonymous

    I never drink, getting drinks tomorrow for a first date. What will be safe and not get me wasted or sick if I've been on a cut and doing OMAD most days? No beer or wine.

    • 7 days ago
      Anonymous

      Gin+tonic. Way more tonic than gin and pretty low on the calories. Sip it for a while to let the ice melt and water it down if you really want to avoid drinking too much liquor.

      • 7 days ago
        Anonymous

        always hate the taste of gin its so medicine like

  74. 7 days ago
    Anonymous

    How accurate are fitness trackers when it comes to heart rate and calories burned? Specially asking about the Fitbit charge 3

  75. 7 days ago
    Anonymous

    after a big pump i become hypersensitive to smell, and can throw up if i smell somethign strong.
    Is it because I hyperventilte?

  76. 7 days ago
    Anonymous

    How do I transition from cut to bulk? Do I just suddenly start eating 3000 kcal instead of 1500 kcal or do I do it over the course of a week?

    • 7 days ago
      Anonymous

      slowly increase

  77. 7 days ago
    Anonymous

    can you mix light tequilla and dark Hispaniced rum or will it make people puke? thinking about selling mixed drink cocktails

  78. 7 days ago
    Anonymous

    Can someone post a screenshot of what an old IST captcha looked like?

  79. 7 days ago
    Anonymous

    How do I deal with protein farts they fuckin stink

    im just constantly gassy too

    • 7 days ago
      Anonymous

      kefir/fermented food for gut flora
      introduce them slowly to your diet so you don't shit yourself and pussy out on the first day, if your gut is in really bad balance then nuking it for a couple of days will help get over it faster but will make you feel not so good for those days because of the shock and the same results can be achieved just taking your time with them

    • 6 days ago
      Anonymous

      Whey protein isolate helped me

  80. 7 days ago
    Anonymous

    1: How effective is high rest Training? For example doing as many Pullups as I can, taking a 15 minute break and repeating the process.
    2: How effective is low rest Training? Some training programs I follow have low rest times, to the point where even Knee-Pushups are difficult. Can I continue doing that or should I take some rest and do more difficult pushup variations?

  81. 7 days ago
    Anonymous

    Can i do PHUL with just the Barbell exercises?

  82. 7 days ago
    Anonymous

    Anons I think I'm starting to get some form of body dismorphia since I've injured my rotator cuff, being unable to do OHP due to the pain, I've started panicking about little things, my arms not being identical sized, worrying about losing mass, looking at myself in the mirror feeling like a manlet when none of these thoughts have ever happened in the past.
    I guess the first question is what can I do to ease the pain in my shoulder as my entire range of motion is fucked.
    And secondly is there anything I can do to ease myself when looking at myself in the mirror?

  83. 7 days ago
    Anonymous

    basically there's no difference between brown pasta and brown rice, right?

  84. 7 days ago
    Anonymous

    I get pain in picrel area when I do squats. Around the time I reach the bottom and push back up. Only on the right side. I don’t think it’s a hernia because there’s no bulge. I stretch out my hip flexors a bit before doing squats but it still happens. Maybe I need to stretch more?

    • 7 days ago
      Anonymous

      Do you do a bit of cardio before lifting? Do you do warm up sets?

      • 7 days ago
        Anonymous

        Cardio no. I don’t do warmup sets right now, but I’m only lifting at like 75% of my 5rm and it happens pretty much on my first set.

    • 7 days ago
      Anonymous

      How deep do you go? Cause I feel it there when I do ATG only. No way to really know what's causing it without going to a physio.

      Bench, squat rack and dumbbells (and weights). Is this enough for full body?

      For sure

      How do I stay lean/beachmode while still getting gains? Besides roiding, of course

      Proper diet/calorie tracking with a reasonable surplus will minimize fat gain but it's hard to avoid as a natty.

      https://i.imgur.com/CChXS30.png

      Let me give you a rundown of my body anons, and then give me advice

      >used to be fat as shit, nearing 380 pounds at 6 foot
      >change lifestyle
      >now down to 220
      >been on a cut for so long (10 or so months)
      >also did weight training as well
      >gain some muscle and strength
      >BUT
      >now I'm all flabby and also still have some fat deposits on my body

      I want to fill out my flab and fat anons, should I bulk? Eat at maintenance while trying to gain muscle? I looked at myself in the mirror and fucking hated how I looked. I wanted to kill myself bros.

      >I want to fill out my flab
      There's a difference between flab and loose skin. I only lost 80 lbs at one point but I have some loose skin on my gut that will never really go away without surgery, at least according to a plastic surgeon I went to see.

      you guys know any good salad mixes? not just for fiber and stuff like that, but something more satisfying to eat rather than just a bunch of leaves in a bowl

      I like carrots and cucumber with balsamic and some crumbled feta. Could add tomatoes, daikon etc.

      'ate eating
      'ate chicken
      'ate me beer belly looking stomach after meal
      'luv me gettin bigger
      'luv me abs
      any suggestions?

      Ain't nothin to it but to do it

      • 7 days ago
        Anonymous

        I only squat to parallel. Physio it is I guess…fucking hate this exercise

        • 7 days ago
          Anonymous

          ..you know you don't have to squat right? You can just do leg press or hack squat instead

          • 7 days ago
            Anonymous

            I workout at home with a barbell.

      • 7 days ago
        Anonymous

        >Ain't nothin to it but to do it
        ate a whole pound ass chicken breast about to throw up

  85. 7 days ago
    Anonymous

    Bench, squat rack and dumbbells (and weights). Is this enough for full body?

  86. 7 days ago
    Anonymous

    How do I stay lean/beachmode while still getting gains? Besides roiding, of course

  87. 7 days ago
    Anonymous

    Let me give you a rundown of my body anons, and then give me advice

    >used to be fat as shit, nearing 380 pounds at 6 foot
    >change lifestyle
    >now down to 220
    >been on a cut for so long (10 or so months)
    >also did weight training as well
    >gain some muscle and strength
    >BUT
    >now I'm all flabby and also still have some fat deposits on my body

    I want to fill out my flab and fat anons, should I bulk? Eat at maintenance while trying to gain muscle? I looked at myself in the mirror and fucking hated how I looked. I wanted to kill myself bros.

  88. 7 days ago
    Anonymous

    you guys know any good salad mixes? not just for fiber and stuff like that, but something more satisfying to eat rather than just a bunch of leaves in a bowl

  89. 7 days ago
    Anonymous

    'ate eating
    'ate chicken
    'ate me beer belly looking stomach after meal
    'luv me gettin bigger
    'luv me abs
    any suggestions?

  90. 7 days ago
    Anonymous

    How does my U/L split look? Started running it about two months ago. I was making progress but I've slowed down greatly on bench and OHP. Reps have been increasing, but I haven't been able to 3x6 either in the past two weeks. I increase accessory reps or weight each workout. The reps are all different at the moment

    Monday:
    Bench 3x6
    Neutral grip pull up 5x7,7,6,5,4
    OHP 3x8
    Pendlay Row 3x8
    Hammer curl 3x10
    Skull Crushers 3x8
    Rear Delt Rows 3x8
    Lateral Raises 3x15

    Tuesday:
    Squat 3x6
    Hanging Leg raise 3x8
    Front Squat 3x5
    Deadlift 1x5
    Hip Thrust 3x10
    Neutral grip pull up 5x8,7,6,5,4

    Thursday:
    OHP 3x6
    Neutral grip pull up 5x8,7,6,5,5
    Close Grip Bench 3x8
    Pendlay Row 3x6
    Hammer curl 3x12
    Skull Crushers 3x10
    Rear Delt Rows 3x10
    Lateral Raises 3x17

    Friday:
    Squat 3x6
    Hanging Leg raise 3x10
    Front Squat 3x5
    Deadlift 1x5
    Hip Thrust 3x10
    Neutral grip pull up 5x8,7,6,6,5

  91. 7 days ago
    Anonymous

    How does protein powder work? I’m supposed to have around 1g of protein per pound of body weight, but protein powder is 20g per scoop. Am I supposed to really take 6 scoops a day? I know its just supposed to be a supplement but even 4 scoops a day seems excessive. Or a I fucked up.

    • 7 days ago
      Anonymous

      what part of "supplement" do you not get? got eat a chicken breast with it or something that shit's got like 50-70g of protein a piece

    • 7 days ago
      Anonymous

      Eat meat to hit your protein macros. Have a scoop or two of whey if you need to supplement your intake. 120g of protein is very easy to hit by just eating meat in every meal.

      • 7 days ago
        Anonymous

        Thank u

  92. 7 days ago
    Anonymous

    Am I hungry or just bored?

    • 7 days ago
      Anonymous

      I'm not sure, but personally I find that being bored exaggerates how hungry I really am

  93. 7 days ago
    Anonymous

    If I can do 20kg for 10 on incline db bench, roughly how much will my barbell flat bench be? I haven't done the latter in 2 months so idk what weight to use

  94. 7 days ago
    Anonymous

    I was told to take creatine daily in the morning. Is this something I can become dependant on when should I stop

    • 6 days ago
      Anonymous

      >Is this something I can become dependant on
      no
      >when should I stop
      whenever u want

  95. 7 days ago
    Anonymous

    I only slept for about four hours tonight but today is gym day. Should I still go or should I take a break today to go tomorrow with "full power"?
    I don't feel too tired right now, but idk how it'll be if I go lifting weights.

    • 7 days ago
      Anonymous

      Just go, you'll be fine. Sleep an extra few hours each night in the days to follow and you'll be all good

  96. 7 days ago
    Anonymous

    two weeks ago i was able to do pulldowns with 95 kg for 3 reps.
    today i struggle doing 75 kg for 3 reps, and it's my left lat giving up first which hasn't happened before. I haven't changed a thing in my routine or everyday life and i didn't injure myself afaik. What the fuck happened?

    • 7 days ago
      Anonymous

      You're probably doing too much volume and the fatigue caught up with you

    • 6 days ago
      Dr. Chad MD

      Take a week off.

  97. 7 days ago
    Anonymous

    For some time now my front delta burn terribly whenever I do chest work, push-ups or bicep work. It's certainly not a strength or endurance issue. Does anyone have any ideas what it might be?

  98. 7 days ago
    Anonymous

    So what exactly is the proper way to breathe? Through the chest or stomach?
    I'm trying to have some proper form but I'm just exercising at home and haven't found any proper guide on the subject.

    • 6 days ago
      Anonymous
  99. 7 days ago
    Anonymous

    Does anyone have any recs for gym clothes?

    I used to wear a bunch of shirts on got on ebay but I'm starting to feel like I should try more comfortable clothes.

  100. 6 days ago
    Anonymous

    >be femanon (biological)
    >chubby
    >whenever I move into one of the gym's sections, it clears out the guys there
    I don't stink, and I'm not 300 lbs. why do I make them leave 🙁

    • 6 days ago
      Anonymous

      You make them nervous. Be confident. Do not pursue the approval of others. Seek your own approval.

    • 6 days ago
      Anonymous

      it's coincidence but post a pic of your ass to make sure

      • 6 days ago
        Anonymous

        yes I know I'm fat, thighs arguably store the most

        • 6 days ago
          Anonymous

          Wear baggy clothes to the gym so you know they aren't looking at your body, plus you'll sweat more and lose more fat.

          • 6 days ago
            Anonymous

            but baggy clothes and more sweat on fat person = even more slobby appearance. I'm worried they're leaving because they think I'm a slob

        • 6 days ago
          Anonymous

          probably face is bogged.

  101. 6 days ago
    Anonymous

    My normal squat is okay my sumo squat somehow i feel my triceps and my lats??

  102. 6 days ago
    Anonymous

    I fell for the standing desk meme and I may have started developing varicose veins. It's only on my left leg and it doesn't look too bad, but I wonder if there's anything I can do to reverse it?

    Picrel. Just a blue vein visible through the skin when no other is. It's only slightly bumpy.

    • 6 days ago
      Anonymous

      The previous pic doesn't do it justice, so here's another. It still looks worse in person than my camera can demonstrate.

  103. 6 days ago
    GORILLA

    How do you learn of your local, regional news? For me, the TV is absolutely fucking intolerable, rage-inducing, nauseating propaganda of feminism and multiculturalist schizophrenia.

    • 6 days ago
      Anonymous

      >How do you learn of your local, regional news?
      i dont

    • 6 days ago
      Anonymous

      Next-door

  104. 6 days ago
    Anonymous

    trying to gain weight as an auchwitz skelly (6'3, 130lbs) i'm eating 4000 calories a day, hitting my macros and not doing any cardio, how often and for how long am i supposed to be lifting weights? so far i've been lifting for about an hour five days a week.

    • 6 days ago
      Dr. Chad MD

      You have anymore information for us? It sounds fine from what you posted. I gained 20 pounds in my first 6 months when I started. Just be consistent.

  105. 6 days ago
    Anonymous

    Is this a good/decent beginner fullbody 3x a week routine?

    Bench Press 3x5
    Squats 3x5
    Yates Row 3x5
    Shoulder Press + Pulldown 3x8-10
    Skullcrushers + Hammercurl 3x12-15
    Lateral Raises + Leg Raises 3x12-15

    • 6 days ago
      Anonymous

      Yeah that's probably fine but do what is fun first and foremost

  106. 6 days ago
    Anonymous

    I am just starting to get into lifting thanks to being injured and losing a significant amount of strength in one of my arms. I have no experience lifting but I figured it would help in the long run, but man is it difficult when I can barely lift anything with my left arm. Doing a dumbbell chest press I can easily do 30 pounds without significant strain using my right arm, but if I try it on my left I can barely get 10 reps out of a 15 pound weight.

    Should I just work with the same weight on both arms until my left arm becomes stronger, or should I continue working out my right arm with heavier weights? It feels pointless doing reps with low weight on my good arm, but at the same time I'm worried I'm going to look like the coomer meme if I work out one arm significantly harder than the other.

    • 6 days ago
      Anonymous

      >Should I just work with the same weight on both arms until my left arm becomes stronger,
      yes. don't use different weights for each arm or the imbalance will never go away.

  107. 6 days ago
    Anonymous

    do you know of a website where I can write down notes, and also other people I share that website with can also write down their notes or make adjustments?

    • 6 days ago
      Anonymous

      google docs. maybe rentry but its a bit janky idk. I asked IST if there's a better non-google alternative but haven't got a response yet.

  108. 6 days ago
    Anonymous

    >be bored
    >wanna lift home gym
    >it gets so fucking boring
    >idea
    >lift
    >do 5 minute break
    >shitpost in the break
    Is this retarded? If the break is 5-8 minutes am I fucking up? Should I just aim to a 3 minute shitpost break instead?

    • 6 days ago
      Anonymous

      yes if you do 10 -20 or even 30 sets in a day but rest more than 3 minutes you've basically done 0 sets

  109. 6 days ago
    Anonymous

    Anyone do constant tension squats? Basically full range of motion except you don't lock out. I've tried them out the past couple weeks and they destroy my legs but I'm not sure if doing it long term will fuck up my knees or something.

  110. 6 days ago
    Anonymous

    Figure this is as good a place as any to ask- do you need a clotshot for Emergency Medical certification? I want to volunteer with my local FD and the first step in the process is to be EMS certified, but haha I'm just not taking it is all

  111. 6 days ago
    Anonymous

    I wanna drink more water, but I do not want to go up to my fridge and refill my .5 liter cup. I wanna have at least a gallon at the ready. is it bad if I were to use milk cartons? I heard plastic is bad for you but I'm not sure. If plastic is bad, should I just buy some glass cup online?

    • 6 days ago
      Anonymous

      plastic is only bad if its heats up. don't leave it in the sun, don't microave it, don't leave it in a backpack too long etc...

      • 6 days ago
        Anonymous

        Gotcha. As long as I keep it in my cool basement I should be fine then. I heard about the chemicals in plastic and I didn't wanna subject myself to that if I can

  112. 6 days ago
    Anonymous

    Does cardio make you able to smell more better? I've been lifting this year but started doing cardio as well a few months back because I realised I was getting gassed before I reached failure. The cardio gains have been slow as fuck but I still try anyways. Recently I've noticed I can smell things more, if I have my window open and a car drives past, I can smell the petrol fumes now whereas before I could not. Now if I walk past a smoker it feels like I have no oxygen in my lungs and I have to move to try and find fresh air. Is this to do with cardio or are my lungs just clapped out for no reason?

  113. 6 days ago
    Anonymous

    If I am greasing the grooves/frequency methoding an exercise (e.g., chin-ups), should I remove that exercise from the regular programming?

  114. 6 days ago
    Anonymous

    Should I do flat bb bench or incline db bench first? Worried that my upper pecs are going to lag since I always do flat first so my incline weight is lower.

    • 6 days ago
      Anonymous

      Incline weight will always be lower bro

  115. 6 days ago
    Anonymous

    Is it bad to eat burger patties each day? Like 4 a day

    • 6 days ago
      Anonymous

      if its home made with no sneed oils its fine

  116. 6 days ago
    Anonymous

    Should I consume the majority of my carb intake before or after my workout?

  117. 6 days ago
    Anonymous

    My running board broke on my treadmill, the wood has a layer of stuff on it so I can't replace it with any wood and I don't know where to find a replacement board? Piece of fucking shit I am 50kg below it's max weight limit why it break stupid treadmill.

  118. 6 days ago
    Anonymous

    >always snap up my fucking shoulders on the bench press
    Honestly I just can't get it right no matter what I do or how much I deload, my shoulders ALWAYS hurt 2 days after the lift. Fuck this moron exercise.

    Does switching to dumbbell press have any disadvantages?

    • 6 days ago
      Anonymous

      >my shoulders ALWAYS hurt 2 days after the lift
      I have this but with dips.

    • 6 days ago
      Dr. Chad MD

      No. You'll just need to go lighter in weight.

      So, if your working weight is like 100 pounds on a barbell, try 30 pound dumbells first. Don't grab the 50's.

  119. 6 days ago
    Anonymous

    Are any of those herbs like tongkat ali worth anything or complete bullshit?

  120. 6 days ago
    Anonymous

    what do if legumes (mostly lentils, chickpeas, kidney beans, peas) make me fart like fkn crazy? is it all the fibre or sth wrong with my gut flora? i drink stuff like kefir regularly, eat probiotic food etc but its still making me gas like hell

  121. 6 days ago
    Anonymous

    Did I handle this situation correctly ? I am socially retarded and tired of people pushing me around in life.

    I was doing chest and was working on a barbell flat bench and worked my way up so it was obvious I was using it. Zoomer stood right Infront of the bench and I couldn't get on it.

    I wanted to be polite and said "Hey man, do you mind stepping to the side so I can do my set?". Dude span around and was kinda aggressive and said "Well I am spotting her so... wait".
    I assume it was his girlfriend or a friend said "No worries, I can move" and she scooted forward.

    I thought all was over and ignored the aggressive dude but after they stepped out the way he spun around and stared at me. I took my headphones out and asked "What's wrong, do you have a problem?"
    He just stared and was obvious he was being a dick.

    I blurted out "Well, You have two options stop looking at me or take a swing".

    He turned around and didn't look at me the rest of the time he was in the gym. I just wanted to do my chest and ask him to move so I can get on the bench.

    • 6 days ago
      Anonymous

      > I blurted out "Well, You have two options stop looking at me or take a swing".
      Certified based, and big if true

      • 6 days ago
        Anonymous

        I’m proud of you

        Thank you Anon's, I don't like confrontation and felt like I did something wrong.

      • 6 days ago
        Anonymous

        >I'll just keep staring, bucko

    • 6 days ago
      Anonymous

      I’m proud of you

  122. 6 days ago
    Anonymous

    Is body recomp possible when you've been lifting for quite a lot of time but upped your protein intake only recently? I've been trying to cut, didn't measure my weight, only took photos and I can clearly say I look way more ripped, but when I measured my weight it was more than a few months ago

  123. 6 days ago
    Anonymous

    Any reason I shouldn't drink these everyday along with my gallon of water?

    • 6 days ago
      Anonymous

      Literally zero.
      Enjoy

    • 6 days ago
      Anonymous

      Aspartame has been known to have long term health effects if taken in excess, like slowing down your metabolism and, in my experience, addiction.
      Its why so many fatties drink diet sodas. Theyre addicted to aspartame.

      • 6 days ago
        Anonymous

        in theory how many of these should I drink at max a day? I only drink these after I drink my gallon of water for the day and maybe drink 4 of them

        • 6 days ago
          Anonymous

          Wean yourself off so you're having two max a day.
          Honestly your goal should be to get rid of sweeteners altogether so that you aren't tempted by sugar, but I understand for a lot of people this isn't possible/desirable.
          I drink sparkling water when I want something fizzy/sweet and its delicious, has no aspartame, and 25 calories maximum.

  124. 6 days ago
    Anonymous

    How many g I need to take of ZMA and oil fish?

  125. 6 days ago
    Anonymous

    Does anyone have any tips for getting gud at swimming? I started swimming for cardio because my feet are fucked and I can swim well enough to not drown but i haven't done swimming for exercise since I was like 12. After i do a couple laps in the little lap pool in my gym I habe to take a break because no air.

    • 6 days ago
      Anonymous

      Do you not get air because of your technique or lack of stamina? If it's stamina, just keep swimming, it will come eventually.

      • 6 days ago
        Anonymous

        I have no idea, I try to breathe like every 3 strokes or so doing freestyle if that sounds about right.

  126. 6 days ago
    Anonymous

    Is ibutamoren worth it for beginners?

  127. 6 days ago
    Anonymous

    Would Americans be less fat if everyone ate more MEAT?

    • 6 days ago
      Anonymous

      I mean probably. Non-processed meat is the most expensive in america due to its low profit margins and short shelf life.

    • 6 days ago
      Anonymous

      probably. protein is very satiating and would stop them from eating so much. its all cico though.

  128. 6 days ago
    Anonymous

    Why is there so much keto hate here?

  129. 6 days ago
    Anonymous

    Is push day everyones favorite because its so much easier than pull and legs?

    • 6 days ago
      Anonymous

      yes

    • 6 days ago
      Dr. Chad MD

      None of it is "easy". The reason people have a favorite day is usually because they fuck around on that day. If you're going hard every day and pushing your muscles to the limit, none of it is fun. It sucks.

      At least that's the way I see it.

  130. 6 days ago
    Anonymous

    >be me
    >dling with the single barbell in my gym that isn't on a rack/bench
    >DYEL walks in with a belt and waits for a free rack
    >starts doing 2 pl8 rack pulls, hook gripped
    >YUGE upper back arch
    >adds more weight
    >arch gets even bigger
    >adds even more
    Do I be a bro and tell this guy his form is utter shit and he's going to take a one way ticket to snap city? Or do I let him find out the hard way

    • 6 days ago
      Anonymous

      My criteria is if he looks like hes wearing cringe exercise clothes just let him be; he was born to fail.
      Otherwise help him out bro some people just are so motivated they forget to learn the basics.

  131. 6 days ago
    Anonymous

    I work 60 hour weeks and need to continue doing so for years to come because I picked a shitty career.

    I have been doing pull ups and push-ups at home for a year, but plateaued on my progressions a few months ago.

    I want to get bigger and stronger and eventually be able to do calisthenic moves like planche and shit. I'm 5'10 150.

    When I get home I have about 2 hours before I have to go to bed every night. I can't go to a gym because they're too far out of my way then I have to drive back home and then I miss when I want to go to bed. I tried this for a month but was too exhausted and wanted to kms.

    Should I just keep maintaining physique and just wagie and career max or find a different job for less pay and try to ascend. Can I strike a middle ground. I can't fuckijg figure it out.

    • 6 days ago
      Anonymous

      buy a home gym with all the money you make from wage slaving

  132. 6 days ago
    Anonymous

    How often should I go to the gym?
    I usually train for upper body strength and do cycling as a general cardio exercise, but I know it's not nearly enough.
    Enlighten me, ISTizens.

    • 6 days ago
      Anonymous

      Optimal beginner routine is just to go at least 3 times per week with a rest day inbetween each session.

      • 6 days ago
        Anonymous

        am i retarded for going push/pull/legs x2 and then resting? I'm only 6 weeks in but I'm seeing good results, eating ~1500-2000 cal per day as a 5'10 210lb fatty. havent lost weight but keep gaining muscle. tired for sure but my muscles still recover by the 2nd or 3rd day

        • 6 days ago
          Anonymous

          >push pull legs x2 then resting
          That's literally my routine, bro. Throw in daily cardio for more weight loss.

          • 6 days ago
            Anonymous

            i try to do ~30 minutes of walking 4-5 days a week. i end up with 7-9k steps on average per day but i wonder if i need to cut weights to 5 days per week from 6 and up my cardio by a day +20% since im not losing weight. the creatine loading certainly adds weight, plus im partially an alcoholic, but maybe i should just keep to it until the weight starts dropping more

            • 6 days ago
              Anonymous

              So you're a beginner, right? First year of lifting? Most people don't realize that getting muscle is going to cause your weight to go up initially since muscle is way heavier than body fat.
              As for walking, at 210 pounds you're able enough to consider getting into running. Failing that, biking. Its more effective.

              • 6 days ago
                Anonymous

                lifted for ~6 months pre covid bullshit and the gym wanted to wear a mask so i pussied out of doing any sort of home workout. I wasn't as committed as i am now, though, did maybe 3-4 days a week.

                for some reason i feel like 6 weeks is where i should see more weight loss but i think it's a combination of being a beginner + drinking alcohol every other day + underestimating calories in. running fucking sucks, i'll try cycling more often. you burn so few calories during cardio though i feel like cutting calories would be more beneficial. mostly being a gay here by not trusting the process and looking for someone to tell me to either continue what i'm doing or change something

              • 6 days ago
                Anonymous

                >you burn so few calories during cardio
                So a few things
                -That number on the machine is not accurate
                -Consistency is key

            • 6 days ago
              Anonymous

              Also, look up the calorie content of the alcohol you're drinking. I had to learn this the hard way that I was cheating my diet by drinking.

              • 6 days ago
                Anonymous

                nah you're right fren, i learned that too but i exclusively drink whiskey/bourbon and calculate it at ~100 calories per shot. i'll mix it with coke zero, which i know isn't the best, but at least it helps me hold back from crazy binge drinking. when you can down nearly a 1/4 of a handle in a night you have to watch it...

  133. 6 days ago
    Anonymous

    When I do pushups my left hand naturally rests about a hand span ahead of my right (aka the heel of my left hand is level with the fingertips of my right). It feels like left and right sides contribute equally when positioned like this. Does this matter in terms of training effect? Does it indicate a muscular imbalance, or do I just have asymmetric shoulders?

  134. 6 days ago
    Anonymous

    Been going to the gym for the past 9 months, and my bench press is almost equal to my squat now.
    3x5 @ 235 bench
    3x5 @ 245 squat
    Programmin looks like this:
    Day 1: chest, tri, shoulders
    Day 2: back, biceps
    Day 3: legs, core
    Day 4: chest, tri, shoulders
    Day 5: back, biceps
    2 days of rest
    I need another leg day to push my squat up since it should be much higher than my bench. Can I get some programming help on where to fit it in?

    • 6 days ago
      Anonymous

      Instead of doing 5 days in a row if your schedule allows it you could do 3 days 1 day break 3 days 1 day break. That would allow you to fit an extra leg day but your training week would become an 8 day thing instead of the usual calendar week.

  135. 6 days ago
    Anonymous

    Where can I buy good quality mastic chewing gum?

  136. 6 days ago
    Anonymous

    what is the nutritional content of 100g of fucking kidney beans? It seems that everywhere I look has a completely different answer

  137. 6 days ago
    Anonymous

    What's a good adjustable bench? I need something that can fit under a bed when not in use.

    • 6 days ago
      Anonymous

      You're not gonna get a good bench that is able to do that

  138. 6 days ago
    Anonymous

    is this a good workout plan?
    its a push/pull/legs split with misc abs and steady cardio

  139. 6 days ago
    Anonymous

    Pls help.

    I have 2 25 dumbbells and I did variations of curls until I couldn’t even do another rep. The next day they were sore af and it felt super good. Like I could tell I crushed them.

    Problem is, I try some other exercises but the weight is too light to be able to absolutely fuck them like the biceps.

    What do?

    • 6 days ago
      Anonymous

      get heavier dumbells? go to a gym?

  140. 6 days ago
    Anonymous

    I'm supposed to take my Addy XRs with food to help them dissolve slower. What's the minimum amount of food for medicine that says "take with food"???

  141. 6 days ago
    Anonymous

    How the fuck do I stop getting acne on my arms and back

Your email address will not be published.