QTDDTOT/SQT

is there any good intermediate fullbody program for mass?

  1. 1 month ago
    Anonymous

    Is there any point doing a PPL while trying to cut since you won't gain mass anyway?

    • 1 month ago
      Anonymous

      Yes PPL, upper lower, greyskull... basically anything that starts to increase your volume more than a starting program

      Yes - lifting on a cut is meant to maintain what you have. If anything you need to be working harder on a cut to stay exactly where you are. Remember your goal is not to lose weight but to lose fat - if you end up as skinny fat you're not going to be very happy at the end of your cut.

      • 1 month ago
        Anonymous

        Is greyskull an intermediate routine? I always thought it was a beginner routine

        • 4 weeks ago
          Anonymous

          It's a beginner program, that anon is wrong

          Whats a good way to get olympic weights to fit a standard bar? All my stuff is standard size atm but i need to buy 2 45lb plates and was thinking about going olympic and fully converting overtime.

          Is it worth or should i just stick to standard and eventually buy a standard bar that can hold over 500lbs to be safe?

          I don't know that there is one, you should still convert to Olympic because the equipment quality will be better, especially if you get something like a rogue Ohio power bar

    • 1 month ago
      Anonymous

      I gained mass on a 6 day PPL routine. I just got sick of going to the gym on the weekends and not doing any cardio, so I switched to an U/L/C/U/L/R/R schedule instead.

      Keeping the same volume though, so my upper work out days are long af.

  2. 1 month ago
    Anonymous

    Is there a routine out there that has bench and OHP on seperate days, but hits them both twice a week?
    I love PPL, but I can OHP more when I dont bench before it, so I'd prefer to have them split.

  3. 1 month ago
    Anonymous

    How is it that I have abs but also this much body fat? How do I fix this?

    • 1 month ago
      Dr. Chad MD

      Just keep lifting and eating healthy.

    • 1 month ago
      Anonymous

      Just keep with what you were doing until now, also no cheat days

  4. 1 month ago
    Anonymous

    Is pic related true? I want to glaze my lady friend like a donut but I'm concerned about supplementing with soya lecithin.

    • 1 month ago
      Anonymous

      I second this question.

      Also, does anyone know about impact to sperm health? Currently living my impregnation fetish dream and making a baby

      • 1 month ago
        Anonymous

        I have another variation of that concept too. I am also questioning taking that much zinc.

    • 1 month ago
      Anonymous

      Yes, though I can't promise it's those specifically, but my pre-workout and shake mix which contains all that
      gives me fuller erections and a drooling dong. If you're scared of the precious soya, you can get sunflower lecithin instead.

    • 1 month ago
      Anonymous

      I second this question.

      Also, does anyone know about impact to sperm health? Currently living my impregnation fetish dream and making a baby

      yeah its legit, but the most important factors are not having nutted for at least a few days and EDGING during sex/masturbation. the supps help less than the infographics want you to think. I've also experienced the effects waning over time, so it may be beneficial to cycle on and off every couple months.

      Is there a routine out there that has bench and OHP on seperate days, but hits them both twice a week?
      I love PPL, but I can OHP more when I dont bench before it, so I'd prefer to have them split.

      I use to train shoulders on leg day when I did ppl because I felt too tired after benching just like you. as long as your leg day isn't excessive, you could give that a shot.

      20 rep squats

      nightmare fuel

      what are the rules for pushup threads

      take the last 2 digits of your post (or 3 if you're ambitious) and do that many pushups in whatever way you want.

      Best creatine monohydrate brand? And don't tell me they are all the same, some add fillers and shit

      what ever ones don't have fillers. the ingredient list should just be creatine monohydrate. they are literally all the same at that point.

  5. 1 month ago
    Anonymous

    20 rep squats

    • 1 month ago
      Anonymous

      I do 20, 12, 10, 8, and leg day gives me ptsd. Got some fine ass legs and calves though.

  6. 1 month ago
    Anonymous

    I get 180g of protein pretty easy by midday and about half my fats, but I have don’t have any carbs and my calories are less than half of my target (3000)
    What should I do? Eat protein that has more carbs with it? What are some of the best way to get carbs without a ton of fat??

    • 4 weeks ago
      Anonymous

      Eat carbs with meals
      Rice, pasta, oats, fruit, honey

  7. 1 month ago
    Anonymous
  8. 1 month ago
    Anonymous

    what are the rules for pushup threads

  9. 1 month ago
    Anonymous

    How big of a difference does protein intake make? I'm at a beginner to novice level and doing greyskull. Calories not an issue since I'm high bf% anyway. I sleep like 7 hrs a night so that's okay.
    But I'm living with my parents for the summer and unable to cook/eat meat. I'm trying to supplement with protein powder and getting about 45g daily that way, plus whatever lentils and beans I can get.
    How big of a difference would going to 'Optimal' protein amounts (~130g) actually be?

    • 1 month ago
      Anonymous

      I'm no expert on the matter, but it makes an enormous difference. Learn how to cook your own meals and search for natural foods highline protein

  10. 1 month ago
    Anonymous

    When do I drink my protein shake for maximum efficancy? I'm doing it within 30 minutes after my workout atm, is that dumb

    • 1 month ago
      Dr. Chad MD

      Doesn't matter when, I drink mine before bed.

  11. 1 month ago
    Anonymous

    How much does lying down in bed affect digestion?

    • 1 month ago
      Anonymous

      I had dramas with this. Now dont eat like 6hrs before going to bed. Seems to have done the job.

  12. 1 month ago
    Anonymous

    Currently doing 4 lifting days and 1-2 cardio days but I have to cut back because of reasons. What is the better option for combining hypertrophy and strength?
    >stretching my 4-day routine over 8-9 days
    >going back to 3-day full body strength routine
    >cutting cardio completely and only doing gym
    What do?

    • 1 month ago
      Anonymous

      If you wanna focus on hypertrophy and strength, cut cardio

      • 1 month ago
        Anonymous

        Can I still remain relatively healthy that way? Or is cardio a must for health?

        • 1 month ago
          Anonymous

          Don't listen to him, cardio is important for being fit and healthy

        • 1 month ago
          Anonymous

          Do you wanna focus on strenght and hypertrophy or not? You don't need much cardio to be healthy, about 20 minutes of light cardio every two days should be enough for anyone who is not glued to a chair 90% of his waking time. Even brisk walks every other day will do.

          The point is, if you're short on time for training and want to traing diffetent things, you'll end up with mediocre results in both. You have to decide what you wanna focus on.

          • 1 month ago
            Anonymous

            This guy is just spewing the general bro take, you're fine doing cardio, just don't run like 10 miles a week. Cardio will help you recover between sets and generally make you feel better.

            • 1 month ago
              Anonymous

              I'm amazed at the lack of reading comprehension on this place. Anon's question was not what do I need to do to be fit and healthy? It was I have a limited time to train, I wanna focus on strength and size, should I cut out a lifting day in favour of a cardio day? To which my answer is no if he really wanna focus on strength and size. Any benefit for that purpose that a cardio day might yield is greatly outeeighted by the benefit of an extra lifting day IF YOUR GOAL IS STRENGTH AND SIZE.

  13. 1 month ago
    Anonymous

    How weak am I for one rep maxing 215 on bench with only 11 months of lifting?

    • 1 month ago
      Anonymous

      Stronger than me

    • 1 month ago
      Dr. Chad MD

      You're doing good. Not weak at all.

    • 1 month ago
      Anonymous

      Eat more.

  14. 1 month ago
    Anonymous

    What kind of shoes should I squat in if I have flat feet and overpronate? Ive unironically been squatting with running shoes because I cant get my feet stable otherwise

    • 1 month ago
      Dr. Chad MD

      I don't have personal experience, but I've heard VANS are a good choice.

    • 1 month ago
      Anonymous

      >running shoes because I cant get my feet stable otherwise
      Probably the best option. Altra has zero drop shoes with a posting (what corrects pronation).

    • 4 weeks ago
      Anonymous

      Have you tried high tops like vans or Nike blazers?

  15. 1 month ago
    Anonymous

    bros ever since i got back into lifting 3-4x a week my hunger is RAVENOUS, i eat a lot of protein, complex carbs, healthy fats but holy fuck i just cannot be satiated. i drink lots of water before and after i eat but it just doesnt help, i dont want to get fat again bros but working out makes me feel good so i dont want to stop doing that either
    help

  16. 1 month ago
    Anonymous

    What was the name of that one guy who was posted all the time here that ended up losing his legs to an IED in the army?

  17. 1 month ago
    Anonymous

    What do I need to keep in mind if I want to train 2x a day? Thinking of doing weights in the morning and cardio in the afternoon. How do I make it work?

  18. 1 month ago
    Anonymous

    Thoughts? There is a protein powder shortage in my country and this seems to be the last brand that doesn't have soya.

  19. 1 month ago
    Anonymous

    Does anybody have that picture of the before/after faces of men and women after losing weight? The guys all turned into gigachads and the girls looked 15yrs younger. Somebody posted it today and I should have saved it.

  20. 1 month ago
    Anonymous

    Over a few months I have posted ~10 questions in these threads. Never got an answer. They were serious questions.
    Is there a reason to post here instead of making a separate thread with a attention grabbing pic?

    • 1 month ago
      Anonymous

      There's a good chance your questions were retarded or so specific that noone could answer them. Shoot me one and I'll try to answer, or at least will admit that I can't.

  21. 1 month ago
    Anonymous

    Best creatine monohydrate brand? And don't tell me they are all the same, some add fillers and shit

  22. 1 month ago
    Anonymous

    Just started lifting again doing SL and my groin hurts like hell when I squat past the point where my quads are parallel to the floor. I tried stretching but no luck yet. Wtf

  23. 1 month ago
    Anonymous

    how can i stretch all my muscles in a minimum number of movements?

  24. 1 month ago
    Anonymous

    Best workout for glutes and lower back. Machines preferred, so no squats or deads

    • 1 month ago
      Dr. Chad MD

      Back extensions for both. Hip Abductors for Glutes (aka the sus machine)

      • 1 month ago
        Anonymous

        Thanks mate

  25. 1 month ago
    Anonymous

    has anyone recovered from a pinched nerve in the neck? what was your experience?
    i finally pin pointed my injury to a pinched nerve i've been doing some stuff off of youtube to no avail, i'm demotivated from training cause it's having an effect on my lifts and body in terms on imbalance which can't be fixed because shit isnt working right
    fuck me

  26. 1 month ago
    Anonymous

    >tear pec two years ago
    >recover fully for the most part
    >do floor press and cable flyes but not bench
    >play rugby for the first time
    >come home and area near where pec tendon attaches to humerus is bruising
    >still have full rom and no aim other than when I touch it
    What’s the deal? Should I stop playing and see a doctor?

    • 1 month ago
      Dr. Chad MD

      Give it a week and see if it heals up. Could've just gotten tackled/hit right there.

      • 1 month ago
        Anonymous

        It was touch rugby. That’s the only place I have a bruise.

        Kind of retarded but I also rode a mechanical Bull the day before and have more bruises from that.

    • 1 month ago
      Anonymous

      Ice it and give it a week.

      • 1 month ago
        Anonymous

        oink oink

        • 1 month ago
          Anonymous

          why are euros so fat

          • 1 month ago
            Anonymous

            Whenever anything happens they just wade into their swamps and wait for it to pass
            Hard to build lean mass that way

  27. 1 month ago
    Anonymous

    Are power cleans worth doing for bodybuilding?

    • 1 month ago
      Anonymous

      for bodybuilding? definitely not.

      maybe you want to train explosiveness. but uh.

      • 1 month ago
        Anonymous

        Then what are they good for? I know im gonna sound stupid but most of the people I wanna look like do cleans.

        • 1 month ago
          Dr. Chad MD

          Your goal is probably raw strength and Explosive power. You'll still build muscle either way, it's just a different type of hypertrophy.

    • 1 month ago
      Dr. Chad MD

      Not for bodybuilding. If you want to be a competitive powerlifter, then you should do them.

  28. 1 month ago
    Anonymous

    I think I developed an eating disorder, IST.
    I took the leanpill, almost made it to 10% fat, but never got visible abs due to being a weak shit. Now I'm too paranoid to switch to a lean bulk and start actually making some gains even though my cut had nothing to show for it.
    What do?

  29. 1 month ago
    Anonymous

    Will consuming too much protein really put holes in your bones or is that bs

    • 1 month ago
      Anonymous

      jesus how many scoos is she gonna drop in there

  30. 1 month ago
    Anonymous

    I've just got the determination to start going to the gym today to build up some muscle, after putting it off for six months since reaching my weight loss goal. Went on lunch, and did a few sets on some machines I've never seen before, just following the stickers instructions, mainly focusing on push exercises, pulls tomorrow maybe and legs next? Is 30-40 minutes plenty of time to excercise? Dunno if my terminology is correct, was doing 3 sets of 10 for each machine, or at the very least till I couldn't go anymore on that particular machine. That good? Went again after I got off work to give em another go, but was very busy, and I was apparently pretty worn from that short round of shit I did on lunch. I'd prefer to go during lunchtime when it's a bit quieter so I can autistically excercise by myself, but wondering if that would be enough time to actually make a difference. All in all I'm probably NGMI but I gotta start somewhere

    • 1 month ago
      Anonymous

      >Is 30-40 minutes plenty of time to excercise?
      if you're doing a proper beginner program like ss / sl /gslp you can be done in 45-60 mins and get fantastic gains. if you're just fucking around on machines without knowing what you're really doing for 30 mins then the results will be minimal. if you want to do something more in line with ppl, you should know those sorts of program usually take 60-90 mins. don't try and lift twice a day either. gl dude YGMI!

    • 1 month ago
      Dr. Chad MD

      Sounds like you're doing good to me!

      See

      >Is 30-40 minutes plenty of time to excercise?
      if you're doing a proper beginner program like ss / sl /gslp you can be done in 45-60 mins and get fantastic gains. if you're just fucking around on machines without knowing what you're really doing for 30 mins then the results will be minimal. if you want to do something more in line with ppl, you should know those sorts of program usually take 60-90 mins. don't try and lift twice a day either. gl dude YGMI!

      Basically this, except lifting multiple times a day is fine. As long as you're meeting whatever specific volume/intensity requirements you setup for yourself. I did PPL 6 days a week for a year straight. I had great gains, but it gets tiring after a while and it can screw with your weekends. I switched to a Upper/Lower/Cardio routine, 5 days a week, but kept the same volume and intensity, so my push and pull days were both put on my upper day, which means I workout twice a day, no way I'm doing 10-12 different exercises in one go.

  31. 1 month ago
    Anonymous

    Why do literally all of my joints and muscles pop, crack and ache? They've been like this since I was a kid

    • 1 month ago
      Dr. Chad MD

      Cracking is fine and normal as long as it's not painful, its just gas escaping your joints. If your joints are constantly aching you may be putting stress on them throughout the day without realizing it. Knees ache if you stand for long periods of time, neck and traps will ache if you sit at a computer all day hunched over, shoulders will ache if you sleep on them wrong, etc.

      You could always try a chiropractor or yoga and see if it helps at all.

      • 1 month ago
        Anonymous

        >Cracking is fine and normal as long as it's not painful, its just gas escaping your joints. If your joints are constantly aching you may be putting stress on them throughout the day without realizing it. Knees ache if you stand for long periods of time, neck and traps will ache if you sit at a computer all day hunched over, shoulders will ache if you sleep on them wrong, etc.
        I guess that's coming from my being a public sector wagie spending 40+ hours a week at a desk

  32. 1 month ago
    Anonymous

    How does linear progression work if I do a lift twice a week and alternate between volume and intensity?

    Like if I do a bench press for 4x10 on one day and 5x5 for the other, how would I program progression into this? Would I need to change the rep and set ranges or can I keep it the same but just add 5lbs every session?

    • 1 month ago
      Anonymous

      You could try to do +5 lbs every session, but you'll stall out pretty fast on the 4x10. If you're new enough for linear progression then why not just do SS?

      >Change the rep and set ranges
      Then it ceases to be an LP.

      • 1 month ago
        Anonymous

        >you'll stall out pretty fast on the 4x10
        I was just using an example from a video. I usually do 4x10 with volume days.

        >why not do SS
        Honestly, this board made me not wanna do it. Lifting 3 times a week doesn't really feel right. I wanna do 6 times a week with a PPL split.

        Is linear progression not something you can do long term?

        • 1 month ago
          Anonymous

          Novice linear progression (Greyskull, SS, SL, etc) generally lasts 3 months or so. After that you have to periodize your training more and more to get stronger and bigger. And there's nothing wrong with lifting 3x a week. If you do NLP right, you'll be thankful you're only lifting 3x a week towards the end.

          • 1 month ago
            Anonymous

            I don't really know how to periodize tbh. I feel like if I end up finishing SS, I'll be stuck doing it for longer.

            All I really know is that I need to periodize my training, which I think i did by splitting it into volume and intensity, and progression. I thought adding weight for 5 weeks then backing off to a heavier base line over and over was good enough. Is it not?

            • 1 month ago
              Anonymous

              Read up on different periodization types while you do SS, and then you'll have some idea of what to do while you're still making progress. Your idea could work but like I said, you'll likely stall fairly early with a 4x10

    • 1 month ago
      Anonymous

      how do you know that dude is gay?

  33. 1 month ago
    Anonymous

    anyone notice any detrimental effects from covid long term? currently pozzed up, feel pretty fuckin sick. box and lift

  34. 1 month ago
    Anonymous

    Why do I puke after workouts sometimes?
    I work out right after I wake up without eating

    • 1 month ago
      Anonymous

      I'm pretty sure it has to do with nitrogen building in your bloodstream. Your body adapts to the level of work you're doing over time and its natural when you're starting and doing high intensity

    • 1 month ago
      Anonymous

      Fun related story: I went to an outdoor camping retreat at college, and got violently sick during the hike, becoming wane and vomiting on the way there and back. A female athletics student was conducting my group, and helped me throughout it.
      Fast forward a year later, and I've been going to the university's gym frequently, which is in a huge complex. After a heavy set I felt bad and went down a hall to the bathroom. I immediately had to vomit, and rushed to the nearest visible trash can. I didn't make it in time, and tried to stop my projectile vomit with my hands, causing it to violently spray back into my face. I collapsed over the trash can, puke and half-digest spinach literally dripping from my eyebrow, and realize I'd just vomited in front of an elderly women's Tai-chi class, with like 40 old biddies in attendance. An athletic employee comes over to help me, and wouldn't you fucking know it, but it's the exact same girl from the original camping retreat. I hadn't really met her since the trip, so now she thinks I just go around irresponsibly vomiting everywhere.
      Haven't vomited after exercising since then, so can't help you out with strategies.

      • 1 month ago
        Anonymous

        man hahahahahahahahahahaha

  35. 1 month ago
    Anonymous

    Why is my squat so weak? DL not as much but still very weak. I am 5'11 ~200lbs
    1rm
    >Squat 175lbs
    >DL 245lbs
    >BP 175 lbs
    Are my legs just underdeveloped? It feels ridiculous benching what I squat. Is it because I'm fat and my bodyweight must also be squatted but doesn't affect my BP? I must look like a loser being my size and can't even squat 2 plates

    • 1 month ago
      Dr. Chad MD

      You just gotta keep squatting, don't feel embarrassed, literally nobody at the gym is even paying attention. You just haven't really trained your Quads.

  36. 1 month ago
    Anonymous

    Is 5x5 mainly for volume or intensity? If it's not for intensity then what is? 3x5, 1 set to falier...?

    • 1 month ago
      Dr. Chad MD

      Both, 5x5 and 3x5 I would consider intensity focused routines. Reps of 5 would put you easily in the "strength" training category. I hate these stupid terms because you get stronger either way and lomg as you're pushing yourself at/near failure.

    • 1 month ago
      Anonymous

      I would say 5x5 is more volume than intensity. I usually consider intensity anything at 85% and above. 85% of your RM should be your 5rep max. Since you're doing 5sets and unless you're resting 10-15 minutes between set, you're probably somewhere between 75%-80%. For intensity I'd go to 1-3 sets of 1-3 reps, so 90% or above.

  37. 1 month ago
    Anonymous

    I hear people say that you shouldn't deadlift twice a week, so what big lift should I do on my second pull day? Barbell rows hurt my back so that's a no. Cleans, rackpulls, any ideas?

    • 1 month ago
      Anonymous

      >barbell rows hurt my back
      Are you doing them with correct form and weight? The goal is to move the bar slowly to your chest or upper abdomen, pause, then control the weight on its way down. Don't let your pride be fooled by morons throwing weight around then calling you DYEL.

      • 1 month ago
        Anonymous

        I am, I'm just super weak. That's all really. I squat 3 days a week, deadlift once a week, and Romanian deadlift twice a week, so I feel like I'd do my lower back a favor and not do barbell rows. Should I just get better at barbell rows instead?

        • 1 month ago
          Anonymous

          Your lower back doesn't have time to recover from deadlifting once per week? Squatting shouldn't put nearly as much strain on the lower back as you may think. Make sure you're staying upright when you squat instead of leaning at an angle, and try highbar squats if you're not doing that already. What are your numbers for the compound lifts out of curiosity?

  38. 1 month ago
    Anonymous

    Is it even possible to add a lifting regimen to muay thai training? Classes are at 6pm, and I try to hit the gym at 9am. For 2 weeks I was super diligent about eating right, getting 8+ hours of sleep, but I hit a wall afterwards. It doesn't help I work 12 hour days half the week.

    I've lost a lot of weight and some muscle, so that I'm a dyel again (not that I was ever big).

  39. 1 month ago
    Anonymous

    >wife is getting too fat
    >asthmatic so cannot into cardio
    >can't put her on a diet, because I don't have a gun to an hero with
    >no gyms around so can't get proper strength training
    Any anons have bodyweight workout routines for wamen? I have convinced her that it will be a lot easier to lose weight if she gains muscle, even if she doesn't believe in calories in calories out.

    • 1 month ago
      Anonymous

      >>can't put her on a diet, because I don't have a gun to an hero with
      ?

      • 1 month ago
        Anonymous

        If you haven't had to deal with a femoid on a diet then I can't adequately explain how miserable it is.

        • 1 month ago
          Anonymous

          its only miserable if she keeps complaining and youre doing nothing
          tell her to stop being a bitch and if she wants change to put in some effort

    • 1 month ago
      Dr. Chad MD

      >>>

      >>can't put her on a diet, because I don't have a gun to an hero with


      ?

    • 1 month ago
      Anonymous

      >she doesn't believe in calories in calories out.

  40. 1 month ago
    Anonymous

    How in the everlasting fuck do i get rid of my bellyfat?

    Those flaps are anoying and embarrasing as fuck
    Im already eating below maintenace -300calories
    Lift 4 days a week
    Walk 10k steps every day

    I hate this shit you can see it through the shirt
    5"8, 169lbs i want to go down to 160

    • 1 month ago
      Anonymous

      Are you absolutely sure you're -300 calories? What about your macros? It might just take time if you aren't doing anything wrong.

      • 1 month ago
        Anonymous

        Yeah ive already lost almost 7 lbs in 2.5 months
        Macros i tend to only look at protein going above 140g

        • 1 month ago
          Anonymous

          >ve already lost almost 7 lbs in 2.5 months
          well its obviously working. make sure you adjust calorie intake for your new weight in order to keep losing weight.

          • 1 month ago
            Anonymous

            Do you mean i should go lower or stay at the range im at now?

            • 1 month ago
              Anonymous

              go lower. eat less or move more.

              • 1 month ago
                Anonymous

                Wont i lose more muscle tho

              • 1 month ago
                Anonymous

                if you lift and eat enough protein you'll be fine

              • 1 month ago
                Anonymous

                Im scared to lose the little gains i have anon

              • 1 month ago
                Anonymous

                then BULK instead. accept that you are going to have some belly fat whilst you gain muscle. you have to commit to SOMETHING.

              • 1 month ago
                Anonymous

                Youre right im gonna cut the last 3 weeks of this month then bulk up again

    • 1 month ago
      Anonymous

      Metabolism is elastic
      Only surefire way is to increase metabolism through a high fat diet, lift, do actual cardio, and throw in some ab work here and there

      Fun related story: I went to an outdoor camping retreat at college, and got violently sick during the hike, becoming wane and vomiting on the way there and back. A female athletics student was conducting my group, and helped me throughout it.
      Fast forward a year later, and I've been going to the university's gym frequently, which is in a huge complex. After a heavy set I felt bad and went down a hall to the bathroom. I immediately had to vomit, and rushed to the nearest visible trash can. I didn't make it in time, and tried to stop my projectile vomit with my hands, causing it to violently spray back into my face. I collapsed over the trash can, puke and half-digest spinach literally dripping from my eyebrow, and realize I'd just vomited in front of an elderly women's Tai-chi class, with like 40 old biddies in attendance. An athletic employee comes over to help me, and wouldn't you fucking know it, but it's the exact same girl from the original camping retreat. I hadn't really met her since the trip, so now she thinks I just go around irresponsibly vomiting everywhere.
      Haven't vomited after exercising since then, so can't help you out with strategies.

      You have a hilarious and ultimate in with her.
      If you ever run into her in the wild you should say "hey! I was thinking about vomiting somewhere inappropriate later, where are you going to be??"

    • 1 month ago
      Anonymous

      Nobody has any idea what the idea weight for their body is. You're fighting past weight normalization, hormone imbalance, a shit diet and all the retarded advice people give on here.

      Gain lean mass through heavy lifting at volume often (while eating real food, avoiding protein supps and sugar/alcohol) and then the fat will just melt off

      Also, it might help to not eat carbs right away in the morning due to how your body protects fat once insulin has been released but that doesn't work for everyone

  41. 1 month ago
    Anonymous
  42. 1 month ago
    Anonymous

    I injured my groin doing BJJ a month ago and it still hasn't healed. I haven't been able to train lower body at all because of it, but I've continued to train upper body and even broke a bench RP. Should I continue to train upper body even though it will lead to inbalances? When my groin is healed how do I catch up my lower body so that my strength is in balance? My normal routine (when I'm uninjured) consists of 3-4x BJJ sessions and 2-3x full body lifting sessions. Thanks anons

  43. 1 month ago
    Anonymous

    Anybody have any good research/knowledge about exercise and high protein diet on fertility?

    Want to cake out my gf just a little bit but she's retarded and thinks going for walks, doing 10 squats and eating like a sparrow will somehow do shit for her body. She doesn't want to hear that strenuous exercise and eating something that isn't lentils or green juice is necessary for building muscle, but she highly values her fertility and future as a mother, so if I can prove that bulking is good for motherhood I'll significantly increase my chances. Thanks!

    • 1 month ago
      Anonymous

      As a woman, you need fat stores and to eat at maintenance while doing cardio to be peak fertile

      You can lift but usually women get caught up and then get wayyyy too lean to conceive

      • 1 month ago
        Anonymous

        >As a woman
        You will never be a woman

        • 1 month ago
          Anonymous

          Kek I said ""as a woman, you..."
          You're fakkn obsessed there, lil guy

          How do I turn the unrelenting self-hatred into motivation to lift?

          Because I see healthy people and I just look at my own body and objectively I could be like you but all I hear is
          >you’re not going to commit you can’t commit to anything
          >even if you did you’ll just pull a muscle and give up
          >or maybe you’ll miss a day and then I’ll scream that you’re a failure even harder
          >every time you tried getting in shape you were heavier than when you started
          >and what are you even getting in shape for?
          >women won’t care
          >you recoil at male attention
          >what, for yourself?
          >You suck
          >You’re a loser with a dead end job and your gains will serve nothing
          >you will be just as bad with women, you will be just as depressed
          >and you’ll slip up and fall back right where you started because you’re WEAK
          >hahaha you won’t even fight this voice you KNOW YOU’RE WEAK
          >have a nice day
          >take the knife and do it
          >wow
          >WOWWWW YOU CAN’T EVEN DO THAT
          >YOU SUCK SO HARD YOU CAN’T EVEN GET THE DRIVE TO have a nice dayAHAHAAHAHAHAHA
          >fuck you
          >fuck you for ever even thinking of improving just finish postin on here and don’t look at the thread after you don’t deserve to be healthy

          Discipline is by far the most important factor of success

          I've studied a lot about workout techniques and try breaks of 2-3 minutes between sets, but then I do 3-5x10 for workouts like bench. Should I be worried about taking too long if I want to consistently start doing incline and decline for the same number of reps/sets on top of the original 3-5x10 of standard bench presses?

          I've had an insecurity about taking long with my reps because I seem to do them slower than my old gym partner by nature, and when I was starting out, I would see someone in my vicinity looking angry at me taking long to do my reps, but I'm fond of doing slow and stable reps and can't get a grip of doing really quick reps. Is it worth practicing to speed up my reps? I haven't looked into why I should do them quicker.

          If you do cardio separately, take breaks such that you lift the most weight the most times. If you don't do separate cardio, tighten up your rest times so you don't get sauna'd like Zyzz

          Hello frens, i am trying to sleepmax and therefore i started reading non exciting books right before sleep. Last book i finished was the Alchimist. Some recommendations for similar books?

          Debt: the first 5000 years

          Are these comparable exercise replacements?
          Reverse hypers and good mornings.
          Front squat and SSB squat.

          Just do more squat and deadlift volume yikes

          i love sardines. can i eat sardines every day?

          If it fits your macros obviously yes

          • 1 month ago
            Anonymous

            >Just do more squat and deadlift volume yikes
            Yeah I can do that.

  44. 1 month ago
    Anonymous

    I want to switch from home to the gym.
    What's the best transition coming from Scoobys intermediate dumbbell only program?

    • 1 month ago
      Anonymous

      SL/SS

    • 1 month ago
      Anonymous

      god i wish i had an opportunity to do pullups
      kill me

  45. 1 month ago
    Anonymous

    How to deal with summer? It's too fucking hot to lift, should I just maintain?

    • 1 month ago
      Anonymous

      man its gonna get 36°C and i dont know if i can lift in my home gym without ac

  46. 1 month ago
    Anonymous

    how bad is not resting? I can't bring myself to just chill for a whole day

    • 1 month ago
      Anonymous

      bad resting is where muscles actually get built anon

      • 1 month ago
        Anonymous

        but lots of masons n shit get pretty fit even though they work almost every day and do physical activities on the weekends. where are the limits for "active recovery"?

  47. 1 month ago
    Anonymous

    How do I minimize fat gain on a bulk? Is doing a 300cal surplus instead of 500cal a good idea?

    • 1 month ago
      Anonymous

      If you're coming off of a cut or maintenace, then yeah, start with a 300 surpluss. Slowly increase as ypur gains diminish. Also train hard, do as much volume as you can recover from.

      • 1 month ago
        Anonymous

        >Slowly increase as ypur gains diminish
        b-bro?

        • 1 month ago
          Anonymous

          At a 300 surpluss eventually your gains will start diminishing. At that point you shoukd increase your calories up to 400 and stay thete again until gains begin to diminish. Then you increase up to 500, rinse and repeat. When your gains stall at a 500 surpluss, recalculate your TDEE and start again at a 300 surpluss. You should be able to bulk in this manner while minimizing bodyfat gain.

          • 1 month ago
            Anonymous

            how do you know that they are dminisihing

            • 1 month ago
              Anonymous

              Check the mirror, the tape and the scale on a regular basis. Write those numbers down. You'll notice a trend and an average gain on a given timeframe (a week or two, maybe a month) once you're not getting gains in that timeframe (if a month or two-three weeks, two weeks if you're checking on a weekly basis) or they are severely lower than the average up to that point (less than 50%), increase your calories.

  48. 1 month ago
    Anonymous

    >Studying
    Feel tired and want to fall asleep
    >lifting, running, or physical activity
    Feel normal and with energy
    Why?

  49. 1 month ago
    Anonymous

    how bad would it really be to eat 3 slices of smoked sliced turkey breast every day?

  50. 1 month ago
    Anonymous

    best lifts for throwing my petite gf around?
    shes like 45kg max, but i wanna be more stable on my feet as i hold her
    thinking deadlifts, squats, triceps and better grip

    • 1 month ago
      Anonymous

      OHP bench and dl

  51. 1 month ago
    Anonymous

    should I take cardarine?

  52. 1 month ago
    Anonymous

    I bought two cases of monster energy and I think think the caffeine is strong. How do I make the caffeine more barrable to use?

    • 1 month ago
      Anonymous

      eat beforehand and lots of water during

    • 1 month ago
      Anonymous

      you bought an energy drink with a good amount of caffeine but don't want to the effects of caffeine?
      what the fuck

  53. 1 month ago
    Anonymous

    What's a good leg press? Is a 6pl8 leg press for reps with full ROM good?

    • 1 month ago
      Anonymous

      are you superman

    • 1 month ago
      Anonymous

      Do your one rep max squat and then we'll talk
      All leg presses are different
      I can squat lmao4pl8 a2g and can leg press 10 plates or something

      best lifts for throwing my petite gf around?
      shes like 45kg max, but i wanna be more stable on my feet as i hold her
      thinking deadlifts, squats, triceps and better grip

      Deads obv

      >Studying
      Feel tired and want to fall asleep
      >lifting, running, or physical activity
      Feel normal and with energy
      Why?

      Cortisol and caffeine timing

      How to deal with summer? It's too fucking hot to lift, should I just maintain?

      You'll lose lean mass at maintenance without lifting
      Lift at 6AM

  54. 1 month ago
    Anonymous

    Where do all the martial artists hang out on this website? It's all lifting and shit over here but nobody actually seems to do fight training

    • 1 month ago
      Anonymous

      Wrong board
      unfortunately this board if pretty dead

    • 1 month ago
      Anonymous

      There's a martial arts general that pops up once in a while, but usually devolves in shit discussion about muh street fights among people who don't train and haver never been in a street fight, thus proving your point. I do boxing recreationally and used to do Muay Thai.

  55. 1 month ago
    Anonymous

    i have motherly hips, should i cut down on leg day while i get my upper body proportional?

    • 1 month ago
      Anonymous

      Do higher weight, less volume and add weighted hip thrusts to lose your love handles

  56. 1 month ago
    Anonymous

    Has anyone had any success about turning around their parents lifestyles? I love my dad and he’s started “keto” after seeing my progress at the gym over the past year and a half. Every day he seems to cheat on his diet by making exceptions like a “no sugar” coke or eating something obviously not meant for keto like icecream or carbs and just doesn’t make progress. I’m almost ashamed to at how little he commits to goals he’s trying to achieve. I don’t push anything on them and just walk with them every other day to try get them active.

    Might sound like I’m being a cunt but I just don’t want my parents to die of heart disease at 65. But I also know that shame isn’t the answer.

  57. 1 month ago
    Anonymous

    >95kg barbell for €160
    worth?

    • 1 month ago
      Anonymous

      as in it weights 95kg? or can only hold 95kg?

      • 1 month ago
        Anonymous

        it's a bar that comes with 95kg worth of weights.

        • 1 month ago
          Anonymous

          Those bars max out at 300lb capacity usually
          Buyer beware

  58. 1 month ago
    Anonymous

    How hard should pulldown abs be? I can easily do 23kg 5x20 without breaking a sweat. I can't do more weight, because I simply can't hold on to the rope.

    • 1 month ago
      Anonymous

      Is that proper form? He seems to be swinging a lot. Can't answer your question except train grip strength or get a better rope.

      • 1 month ago
        Anonymous

        It's not strict, but I don't care about cheating on accessory work. All I care about is accumulating as much tonnage as possible for the target muscle group.

  59. 1 month ago
    Anonymous

    Does anyone have a graphic showing the ratios of type1 to type2 fibers in each muscle group?

    Like how calves are mostly type1, so they respond better to endurance work than to the usual hypertrophy rep ranges.

  60. 1 month ago
    Anonymous

    I got 407 ml of sliced turkey and 525 ml of sliced ham. How many calories is that?

    • 1 month ago
      Anonymous

      why are you measuring meat in milliliters?

      • 1 month ago
        Anonymous

        why and also how

      • 1 month ago
        Anonymous

        Woah excuse me Mr. I'm Too Good for Milliliters, that's how I measure everything, if you must know it's 18.52 in oz of ham, and 14.36 oz of sliced turkey. Google and various sites tell me it's 400 or so cal for the turkey, 8 to 900 for the ham.

        why and also how

        Scale, because.

        • 1 month ago
          Anonymous

          >Scale
          aren't you thinking of miligrams? are you american? do you also use microwave time?

          • 1 month ago
            Anonymous

            Look man use the ounce measurement and put it to grams it gave me the same shit anyway like 500 grams of ham, or closer to 550 give or take and 400 grams of turkey slices. Now you gonna help me or ask me to measure it's density next and call me a Serbian?

            • 1 month ago
              Anonymous

              Yep 525 grams of ham. 407 grams of turkey. The ham is double the calories of the turkey somehow the turkey being still about 400 calories or so.

              • 1 month ago
                Anonymous

                At least thats what google tells me. I just want a confirmation. At least one of you must know nutrition.

  61. 1 month ago
    Anonymous

    Are squat bands just training wheels for form or do they work muscles?

  62. 1 month ago
    Anonymous

    do lats contribute on pushups? I've always been weak on pushups as I felt instability in my back. as my lats got stronger, I started feeling better on them. but also if I work lats a day before pushups, I feel my back tires way quicker.
    asking because I've had weirdly weak lats until I discovered I've had bad form on pulldowns all this time

    • 1 month ago
      Anonymous

      yes a strong back is necessary for that push movement. on the descent the weight should be supported by your back. its much more noticeable and controllable when doing bench press, but it should be similar for push ups

  63. 1 month ago
    Anonymous

    How much weight do you guys use on these relative to your db bench?

    • 1 month ago
      Anonymous

      2-4 kg less than casual dumbbell bench press

    • 1 month ago
      Dr. Chad MD

      For me, usually about half the weight.

  64. 1 month ago
    Anonymous

    Are isometrics a meme? I'm too broke for a gym subscription, calisthenics seem okay for now but the reps are going up, should I just stick to calisthenics or are isometrics worth doing?

  65. 1 month ago
    Anonymous

    Everybody talking about the rush feeling and feeling their muscles

    Yet I don't feel them this much during my routines (bench press is either I feel nothing anywhere or the biceps, not the chest).

    I was thinking it was either my form which is bad or my weights which aren't heavy enough ?

    Yet I've asked 3 personal trainers from the gym to check my form and am currently lifting to my limit.

    So, is it because my Bodyfat% (25%) is high ?

    It's the same for my RDL and the glutes while doing high-bar squats

    Can someone help me understand what's going on ?

    • 1 month ago
      Anonymous

      I tend to feel the burn with higher volume stuff, maybe try that out

    • 1 month ago
      Anonymous

      >or the biceps
      You're 100% benching wrong
      >So, is it because my Bodyfat% (25%) is high ?
      Nothing to do with it

  66. 1 month ago
    Anonymous

    Is pic-related worth it for 4 months? Or is best to buy dumbells and exercise at home?
    The only reason I wouldn't want to join is for the "contract" otherwise it is just temporary until I move to my home.

    • 1 month ago
      Anonymous

      Planet fitness is a gym for people who don't go to the gym. I wouldn't recommend it. Maybe you should focus on body weight exercises so you have less to carry to your new place?

    • 1 month ago
      Anonymous

      Planet fitness is a gym for people who don't go to the gym. I wouldn't recommend it. Maybe you should focus on body weight exercises so you have less to carry to your new place?

      Planet Fitness has legitimate equipment, so it's a viable place to workout if you don't have another choice. It has restrictions on being a noisy retard, and might get crowded because more CASUAL people into fitness utilize it, but again you can do your workouts there. Just be sure to be able to move onto another workout if somebody else is using your machine. By the way, the only free weights are dumbbells and E-Z Bars. Barbells are smith machines.

  67. 1 month ago
    Anonymous

    I just started doing legs for the first time (shit's exhausting), are bodyweight squats worth doing to start with, or is it straight up useless? I see people squatting a shitton weight, but I can't seem to put half a rep even with low weights. Same applies to bulgarian splits. Are they any use for hypertrophy at bodyweight?

    • 1 month ago
      Anonymous

      >Are they any use for hypertrophy at bodyweight?
      Unless you can't squat the barbell, bodyweight squats are essentially useless. Hanging leg raises, dips, chin-ups, etc. are difficult and make for a great bodyweight exercise though.

  68. 1 month ago
    Anonymous

    At what point should I start using a belt?

    Currently on 5/3/1 BBB.
    Doing everything natty and raw, but as I start going for heavier 95%s, I feel more at risk of snapping my shit up and I'm kind of anxious about adding weight since I've already snapped my shit up with bulging discs in the past.

    Currently 1RM
    DL: 160kg
    Squat: 145kg
    OHP: 65kg
    Bench: 100kg
    @85kg bw

    • 1 month ago
      Anonymous

      There's no reason not to use a belt at any point if your form is good. I'm pretty sure it's been shown in papers that core activation isn't significantly lower with a belt so if you can lift more weight or lift weight with better technique by using a belt there's 0 reason not to.

    • 1 month ago
      Anonymous

      >At what point should I start using a belt?
      When you're able to brace properly.
      >I've already snapped my shit up with bulging discs in the past
      Your belt won't hold the bulging discs in place.

  69. 1 month ago
    Anonymous

    How do I turn the unrelenting self-hatred into motivation to lift?

    Because I see healthy people and I just look at my own body and objectively I could be like you but all I hear is
    >you’re not going to commit you can’t commit to anything
    >even if you did you’ll just pull a muscle and give up
    >or maybe you’ll miss a day and then I’ll scream that you’re a failure even harder
    >every time you tried getting in shape you were heavier than when you started
    >and what are you even getting in shape for?
    >women won’t care
    >you recoil at male attention
    >what, for yourself?
    >You suck
    >You’re a loser with a dead end job and your gains will serve nothing
    >you will be just as bad with women, you will be just as depressed
    >and you’ll slip up and fall back right where you started because you’re WEAK
    >hahaha you won’t even fight this voice you KNOW YOU’RE WEAK
    >have a nice day
    >take the knife and do it
    >wow
    >WOWWWW YOU CAN’T EVEN DO THAT
    >YOU SUCK SO HARD YOU CAN’T EVEN GET THE DRIVE TO have a nice dayAHAHAAHAHAHAHA
    >fuck you
    >fuck you for ever even thinking of improving just finish postin on here and don’t look at the thread after you don’t deserve to be healthy

    • 1 month ago
      Anonymous

      Consistently practice the following:
      1. Simply not giving a fuck about the opinions of your surroundings with your performance so that you aren't critical with yourself.
      2. Realize that if you're new or unfamiliar with something, it is perfectly okay to be incompetent or stupid and nobody expects it.
      3. Stop caring so much about looking perfect or competence in the first place in a not-so serious scenario.
      4. Realize that you can be less healthy than the healthy people, or more. It's your body and your fitness journey. Just make sure you're being consistent so that you actually see growth, and to try to push yourself to stay in shape for your long-term health and not just body image. The more knowledge you have of the benefits of fitness, the easier it is to see it as a worthwhile endeavor. There's more than just its affect on your looks.

  70. 1 month ago
    Anonymous

    I've studied a lot about workout techniques and try breaks of 2-3 minutes between sets, but then I do 3-5x10 for workouts like bench. Should I be worried about taking too long if I want to consistently start doing incline and decline for the same number of reps/sets on top of the original 3-5x10 of standard bench presses?

    I've had an insecurity about taking long with my reps because I seem to do them slower than my old gym partner by nature, and when I was starting out, I would see someone in my vicinity looking angry at me taking long to do my reps, but I'm fond of doing slow and stable reps and can't get a grip of doing really quick reps. Is it worth practicing to speed up my reps? I haven't looked into why I should do them quicker.

  71. 1 month ago
    Anonymous

    Hello frens, i am trying to sleepmax and therefore i started reading non exciting books right before sleep. Last book i finished was the Alchimist. Some recommendations for similar books?

    • 1 month ago
      Anonymous

      No books but
      >400mg magnesium
      >meditation

      • 1 month ago
        Anonymous

        >Meditation and Magnesium
        Already doing it, but thanks

        Kek I said ""as a woman, you..."
        You're fakkn obsessed there, lil guy

        [...]
        Discipline is by far the most important factor of success

        [...]
        If you do cardio separately, take breaks such that you lift the most weight the most times. If you don't do separate cardio, tighten up your rest times so you don't get sauna'd like Zyzz

        [...]
        Debt: the first 5000 years

        [...]
        Just do more squat and deadlift volume yikes

        [...]
        If it fits your macros obviously yes

        >Debt: the first 5000 years

        Thanks, will Look into it

  72. 1 month ago
    Anonymous

    Are these comparable exercise replacements?
    Reverse hypers and good mornings.
    Front squat and SSB squat.

  73. 1 month ago
    Anonymous

    i love sardines. can i eat sardines every day?

  74. 1 month ago
    Anonymous

    What's a better look for your wedding, bigger and higher bf or smaller and leaner?
    Also, can I make decent gains if I eat at maintanance or at 200cal surplus?

  75. 1 month ago
    Anonymous

    bruh this like 27 year old chick at the gym has been crushing on me for like 2 months... yesterday she came near me while i was doing lat raises she was like 1 foot away from me and she copied and did weird ass grunts... should i let her hit shes like a 7 :skull:

  76. 1 month ago
    Anonymous

    should i try and eat fats mostly in the morning/evening (post workout) when im working out somewhere around 4-7pm?

  77. 1 month ago
    Anonymous

    >Shoulder clicking and slight ache the second I go to or above 37.5kg OHP inc. the bar
    I've tried de-loading and working back up and swapping around grip but still consitently happens. Went to a physio the last time it occurred and they just said it was due to strain. Is it worth just subbing barbell OHP for dumbbells or something? Feelsbad having this on such a low weight

  78. 1 month ago
    Anonymous

    Lifting noob here. Re-started 5x5 on Monday after doing it for a month last year for the first time (this gym is much closer to my home and I finally plucked up the courage to go). I have a bunch of noob questions to ask IST:
    > For the rest of the year I just want to get bigger cause I still have the arms of a teenager. How disciplined does my diet need to be to achieve this? I'm obviously trying to get more protein in than usual and eat more in general (drinking whey protein shakes, etc), but would eating the usual shit like cookies or chocolate when im craving something sweet be detrimental to me getting bigger if I also eat the required amount of protein?
    > if I go to the gym and the weightlifting racks are taken (there are two in this gym, it's quite small), what should I do?
    > At the moment I don't feel like my workouts are long at all, because I'm not spending time putting on and removing plates. Is it normal to finish a 5xt workout in roughly 30 minutes?
    I'll post more when they come to me. Thanks brothers

    • 1 month ago
      Anonymous

      >For the rest of the year I just want to get bigger cause I still have the arms of a teenager. How disciplined does my diet need to be to achieve this? I'm obviously trying to get more protein in than usual and eat more in general (drinking whey protein shakes, etc), but would eating the usual shit like cookies or chocolate when im craving something sweet be detrimental to me getting bigger if I also eat the required amount of protein?
      Eating too much is never an issue.
      >if I go to the gym and the weightlifting racks are taken (there are two in this gym, it's quite small), what should I do?
      Ask if you can train with them.
      Move on to the next exercise that doesn't need a rack.
      Do some light weight stuff to warm-up.
      >At the moment I don't feel like my workouts are long at all, because I'm not spending time putting on and removing plates. Is it normal to finish a 5xt workout in roughly 30 minutes?
      That's normal. Eventually you need at least 5 minutes between sets to recover and workouts will last over an hour.

      • 1 month ago
        Anonymous

        Thanks for replying so soon sir.
        > Eventually you need at least 5 minutes between sets to recover and workouts will last over an hour
        Really? So doing one of the 3 workouts in a 5x5 will take close to half an hour by itself? I always assumed you'd be taking like 45/1 minute breaks between each set and then maybe a 2/3 minute break between each workout

        • 1 month ago
          Anonymous

          >Really? So doing one of the 3 workouts in a 5x5 will take close to half an hour by itself? I always assumed you'd be taking like 45/1 minute breaks between each set and then maybe a 2/3 minute break between each workout
          You should rest enough to be able to finish the next set. Be it 1, 5 or 10 minutes. And yes, this means that a single exercise in a 5x5 workout can take 30 minutes.

    • 1 month ago
      Anonymous

      >For the rest of the year I just want to get bigger cause I still have the arms of a teenager.
      Eat well and train well. If you want to eat cookies and chocolate make sure they dont get in the way (calory wise) of you eating something more nutritious. Basically, if you're not concerned about losing your abs go ahead
      >if I go to the gym and the weightlifting racks are taken (there are two in this gym, it's quite small), what should I do?
      Ask to work in
      >Is it normal to finish a 5xt workout in roughly 30 minutes?
      How many exercises are you doing in a session?

      • 1 month ago
        Anonymous

        How many exercises are you doing in a session?
        3

        • 1 month ago
          Anonymous

          Then you're just not deep enough into the program that you need to rest for longer. Once the weight gets heavy it'll take you a long fucking time

  79. 1 month ago
    Anonymous

    Strained my pec benching, now benching anything remotely heavy causes pain in my left pec muscle belly. I can still OHP heavy without pain, is it fine to continue OHP as my only pressing work or should I stop pressing all together?

  80. 1 month ago
    Anonymous

    not sure what i did, but now i get a pain in the spot where my delt and bicep meet on my right arm when i'm moving it in an OHP motion (and during lat pulldowns).

    Medical professionals of IST, please diagnose. Thanks

    • 1 month ago
      Anonymous

      Us that pain like on the inside? Somewhat deep? Could be inflammation of the rotator cuff.

      • 1 month ago
        Anonymous

        yeah it feels pretty deep, i was thinking bicep tendonitis but i got rid of my curl sets for a couple weeks without seeing any change...i'll look into it, thanks!

  81. 1 month ago
    Anonymous

    does anyone else mouth taste funny when they are cutting? I swear my saliva tastes funny whenever I am actually in a deficit. am i just being a schizo?

  82. 1 month ago
    Anonymous

    >be eatan, liftan, protein shakan for like 6 months now
    >never have protein farts
    >today, absolutely melt seats and kill whoever walks behind the squat rack with face-melting eggy protein farts
    what the FUCK brehs. is it the apple cider vinegar?

  83. 1 month ago
    Anonymous

    can i follow this app's program as a starter before go to the gym? i'm too insecure with my current body.

    • 1 month ago
      Anonymous

      no. go to the gym. you will actually see results that way and your insecurity will disappear in no time.

  84. 1 month ago
    Anonymous

    Yet another PPL question.
    Is this a good option? I remember Jeremy Ethier as being untrustworthy but I don’t know why. Also, are ab/core workouts supposed to be added at the end of each day or would two days a week be enough?
    Also, I grew up with the idea that deadlifts are basically a must for a big back. Is it really okay to omit them?
    https://builtwithscience.com/push-pull-legs-routine/
    Recap of the program:

    Push

    Incline Barbell Bench Press: 3-4 sets of 6-8 reps
    Standing Dumbbell Shoulder Press: 3-4 sets of 10-15 reps
    Paused Flat Dumbbell Press: 3-4 sets of 8-12 reps
    Lean-Away Dumbbell Lateral Raise: 2-3 sets of 10-15 reps
    Seated Decline Cable Flies W/ Supination: 2-3 sets of 10-15 reps
    Incline Dumbbell Overhead Extensions: 2-3 sets of 10-15 reps

    As for your second workout during the week, you want to stick to the same general outline. And target muscles but switch up the exercises accordingly.

    Pull

    Pull-Ups: 3-4 sets of 6-10 reps OR Kneeling Lat Pulldowns: 3-4 sets of 10-15 reps
    Barbell Row: 3-4 sets of 10-15 reps
    Reverse Grip Pulldowns: 3-4 sets of 8-12 reps
    Chest Supported Rear Delt Row: 3-4 sets of 10-15 reps
    Narrow Grip Barbell Curl: 2-3 sets of 8-12 reps
    Kneeling Face Pulls: 2-3 sets of 10-15 reps

    Legs

    Back Squats OR Front Squats: 3-4 sets of 6-10 reps
    Hip Thrusts: 3-4 sets of 12-15 reps
    Split Squats (2 sets Bulgarian, 2 sets contralateral): 4 sets of 8-12 reps (each side)
    Glute Ham Raise (or Bosu Ball alternative): 3-4 sets of 10-15 reps
    Standing Single Leg Calf Raise: 2-4 sets of 6-10 reps
    Seated Calf Raise: 2-4 sets of 10-15 reps

    As for your other leg day during the week, based on research I’ve gone through in past articles (here and here), you’ll want to ensure that you incorporate:

    A hip dominant hamstring exercise like deadlifts, as well as
    A knee dominant quadriceps exercise
    For optimal development of both of those muscles. And then just simply use variations of the day 1 leg day exercises to make up the rest of your volume for day 2.

  85. 1 month ago
    Anonymous

    Best exercise for grip strength?
    Trying to throttle the life out of my enemies

    • 1 month ago
      Anonymous

      farmers walk or heavy rack pulls

      how come when I bench I don't feel it in my titties, only in my shoulders. wrong form?

      retract and depress your scapula. bench over your sternum.

  86. 1 month ago
    Anonymous

    how come when I bench I don't feel it in my titties, only in my shoulders. wrong form?

    • 1 month ago
      Anonymous

      i dont know about you, could be improper form, but for me i've got forward rounded shoulders. I get a lot more out of decline bench (it puts my shoulders in a better position). I hit my upper/mid pecs with machine/dumbbells.

    • 4 weeks ago
      Dr. Chad MD

      You should feel it where your pecs attach to your Anterior delts, not necessarily where your nipples are. Are you sure you're not just mixing the two up?

      Also,

      farmers walk or heavy rack pulls
      [...]
      retract and depress your scapula. bench over your sternum.

  87. 1 month ago
    Anonymous

    >maxed out pec fly machine
    Now what

    • 1 month ago
      Anonymous

      Max out the barbell on bench

  88. 1 month ago
    Anonymous

    This is more health than fitness but does anyone else feel pretty good after taking ibuprofen? I try to stay away from it due to the risk of liver damage but sometimes I get powerful headaches or fever and it helps. I noticed how much better I feel after taking it and I tried taking it on a day when I wasn't sick, I was just tired and depressed. I felt more awake, alert, my mood was much more stable and I could resist the usual pain from noise and people (I'm autistic). I did a google search and most people are saying it's due to anti-inflammation?

    • 1 month ago
      Anonymous

      Inflammation but also it suppresses your immune system so there's more energy available to your body

      Cut your protein intake and boost carbs and fats and you'll feel the same way

      A lot of the fitness indoctrinated wayyyy overdo protein intake and it destroys their quality of life from increasing injury, to killing their happy hormones

      • 1 month ago
        Anonymous

        wait really? i thought carbs were bad for you? i dont do keto but i try to avoid them if i can
        i do eat protein with 90% of my meals but it cant be overdosing right? i dont even drink protein shakes

        • 4 weeks ago
          Anonymous

          I'm 6'4 and have been lifting a long time
          I started fat so I developed a complex about food and was undereating the first 5 years or so
          I first struggled to make gains at all so I increased my calories and that helped. I increased my calories until I hit 235 lean. Then I couldn't break that barrier. Then I realized I was eating nowhere near enough carbs and fat for the amount of protein I was eating
          I slowly increased my carbs and fats and climbed to 245 over the next year or so and then stalled again.

          Then I was reading a study that your body can only process protein relative to lean body mass and the amount was approximately 0.8g per pound of LEAN body mass

          This blew my fucking mind because I was destroying my test because I've been lied to for decades by the fitness industry and it had wasted years of my time.

          Over the following 18 months I linearly increased my total volume, cardio and calories while maintaining good ratios and I peaked at 305lbs and then cut.

          On my wedding day, I woke up at 274lbs @<8% bf all because I rejected the protein memes and ate real food in high volumes and lifted heavy increasingly often

          It was the worst thing I've ever done but btfo every fitness diet meme I knew

  89. 1 month ago
    Anonymous

    Is there a simple way to know when it is time to bulk and when it is time to cut?

    • 1 month ago
      Anonymous

      >When to bulk
      When you can't stand how weak you've become

      >When to cut
      When you can't stand looking at yourself in the mirror

  90. 1 month ago
    Anonymous

    How does one diet when they live with family? I just can't cut or do omad because of my job being manual labor and I work outdoors in midwest weather and last thing I need to be is starving in the midwest summer heat and winter. I can't exactly meal prep in my house since it takes too much time, money and my mom throws a huge tempter tantrum if I do something wrong cooking wise. Has anybody ever been in this situation?

    • 1 month ago
      Anonymous

      It sounds like you're fucked till you're living on your own, can't come up with a solution for your predicament.

    • 1 month ago
      Anonymous

      Been in your shoes. Only thing you can really do is eat less. Let your mom know you're trying to be healthier and want smaller portions. It's going to be hell since you do manual labor as well.

    • 1 month ago
      Anonymous

      stop giving a shit what your mum thinks. the only way to get better is to mess things up and learn. if anything you should ask her to help you. start buying your own food too (at least partially) so you're not 'wasting' parents money if you fuck something up or want to eat differently to them.
      >I can't exactly meal prep in my house since it takes too much time, money
      you don';t have a couple free hours on weekends? batch cooking simple meals is quick and cheap.

  91. 1 month ago
    Anonymous

    Did DB flyes for the first time today. The actual movement felt good on my chest but I felt a bit of discomfort in my bicep in the bottom. The weight was very low, easily had 8+ reps in reserve. I had the thought that it was cause I have long arms and wasn't bending my elbows enough so I adjusted that but still felt it in my bicep at the bottom.

    What do?

  92. 1 month ago
    Anonymous

    At roughly 1500 calorie cut right now with 30 minutes of moderate to intense cardio on non-rest days
    My running is limited by my caloric intake but I want less body fat.
    I've plateaud pretty hard at 175-180
    Should I cut my caloric intake further or do more cardio

    • 1 month ago
      Anonymous

      Oh I forgot to mention: If I cut any further I'm losing protein since I don't eat anything unless its high in protein or salad

  93. 1 month ago
    Anonymous

    When I do pullups or any sort of row I don't "feel" it in my back. I feel it in my arms. What am I doing wrong to get some arm activation? Is this normal?

    • 1 month ago
      Anonymous

      Very common problem. I assume you've heard of the q "pull with your elbows". I had been trying to do that but couldn't feel it that well. The key is to try out enough variations until you find one where you can feel. For me that was cable pullovers for the lats and wide grip seated cable rows for the upper back. Once I understood what it was supposed to feel like, I could apply it to the movements I actually wanted to do like BB rows, DB rows and pullups.

    • 1 month ago
      Anonymous

      Very common problem. I assume you've heard of the q "pull with your elbows". I had been trying to do that but couldn't feel it that well. The key is to try out enough variations until you find one where you can feel. For me that was cable pullovers for the lats and wide grip seated cable rows for the upper back. Once I understood what it was supposed to feel like, I could apply it to the movements I actually wanted to do like BB rows, DB rows and pullups.

      also, watch Mike Israetel technique mistakes video series on youtube, you'll probably see some of the mistakes in how you train

      • 1 month ago
        Anonymous

        Not a fan of him saying you should go below parallel when doing dips

  94. 1 month ago
    Anonymous

    [...]

    Probably tren if you just look at the results. But everything else about it fucking blows so I think just test or primo

  95. 1 month ago
    Anonymous

    >you are done with your 1 and 30 minuting lifting session
    >you feel pretty good think you can do upper body or legs later.
    >30 minutes pass... and you feel worn out and crappy
    What do they call these symptoms bros?

    • 1 month ago
      Anonymous

      sounds like when you're really horny and think you're gonna jerk off 3 times in a row but once one nut is done you tap out and realise how silly that thought was

  96. 1 month ago
    Anonymous

    How many millilitres of plasma can I donate every week without it affecting my lifts?

  97. 1 month ago
    Anonymous

    what is a good weight for cable rows, with a wider grip and good ROM. 1rm or 10rm or whatever

  98. 1 month ago
    Anonymous

    I'm noticing pain on the interior side of my knee when I'm squatting, and it's with pretty light weight too (1 plate at most). Feels like something's pulling a little inside that side of the knee when it happens. Anybody got any ideas on what that shit is?

  99. 1 month ago
    Anonymous

    How do I know what’s causing my back pain? When doing sqauts, deadlifts and ohp I feel like my form is decent but at my part time/fast food job when I work for a few hours my back starts to hurt and I feel like it’s becoming more of a problem and if it being caused by my lifts. I’m still pretty weak by IST standards but it feels heavy ti me. Could it be poor posture?

    • 1 month ago
      Anonymous

      If you don't feel the pain during or immediately after the exercise I'd hesitate to blame it for that. Try taking note of how good your posture is throughout the day

  100. 1 month ago
    Anonymous

    Trying to figure out my 531 BBB routine. Can I substitute those 5x10 BBB deadlifts with below the knee rack pulls instead?

  101. 1 month ago
    Anonymous

    im developing elbow pain, i think its the beginning of tendonitis. can i lower the weights and keep going or will i have to stop weights and do cardio for like 3 weeks?

  102. 1 month ago
    Anonymous

    why does coop look like this? he lifts a lot of weight, he shouldn't look like this.

  103. 1 month ago
    Anonymous

    How long will it take me to recover from a week or two if not hitting the gym and eating fast food.

    • 1 month ago
      Anonymous

      2-3 weeks

    • 1 month ago
      Anonymous

      one month, you will gain 15 pounds of normal and water weight combined. it will take you 1 week to lose the water weight and 2 weeks to go back to normal weights. you will lose like 40% of your strength for the first 4 to 5 days and go back to 80% of where you were before but then you will plateau for the last 20 to be where you were at before.

      TLDR: don't take 2 weeks off take a de load week and keep all your gains.

  104. 1 month ago
    Anonymous

    question for runfags:

    I'm training for a 14km race, with a notorious 1.6km steep hill in it. I'm looking to add hill repeats to my running schedule to prepare for the hill. I have a decent hill near me about 200-300m long.
    how should I structure the workout? I was thinking of running up the hill at race pace or faster, and walking (or jogging?) back down, repeat for maybe 8 reps?
    thanks in advance

  105. 1 month ago
    Anonymous

    Not really fit related, but does anyone have experience getting permanent retainers removed? I'm talking about the kind that goes behind your teeth after you have braces. I've had mine for something like 4 years, but I never really got used to them. I want to get rid of them, but I'm worried my teeth will start shifting again.

  106. 1 month ago
    Anonymous

    Is 531 more of a strength oriented program and bad for hypertrophy?

    • 4 weeks ago
      Dr. Chad MD

      "Strength" programs and "Hypertrophy" programs both build muscle mass and strength, just in different ways.

      "Strength" programs focus on low reps, generally 1-5, but you can go up to 8, with heavy weight. This causes Myofibrillar Hypertrophy, which leads to a higher density in your muscles and more explosive power. This is why/how you see 160 pound Olympic athletes Power-Clean & Jerking over 400 pounds.

      "Hypertrophy" programs focus on higher reps, usually 8-12, but you can go up to 16, with lighter weight. There's a lot more focus on time-under-tension and building up resistance. This causes glycogen cells in your muscles to expand which increases the size of the sacroplasm surrounding your muscle fibers. This is more for "looking pretty" than building raw power.

      Either way, you're going to build muscle mass and strength. It's just about what you want to focus on more. Honestly, I do both.

  107. 4 weeks ago
    Anonymous

    >Ate again today
    AHHHHHHHHHHHHHHHHHHHH
    >I'm the kind of retard that's all in or all out, can't do things half way.
    >If I don't eat, I won't eat ever again, I don't even know what actual hunger feels like
    >If I do eat, I can't stop, feels too good. I just keep consuming.
    How do I raise my I.Q.?

  108. 4 weeks ago
    Anonymous

    What's the best thread to post my home workout routine in to get feedback? I'm conflicted between a few and want to know if it's too many workouts.

  109. 4 weeks ago
    Anonymous

    Does creatine make you less lean? Does it affect hormones?

  110. 4 weeks ago
    Anonymous

    Can you still progressively overload while cutting/recomping?

    • 4 weeks ago
      Dr. Chad MD

      Yes.

  111. 4 weeks ago
    Anonymous

    What’s your guy’s take on Glucose Disposal Agents?

  112. 4 weeks ago
    Anonymous

    >squatting today
    >finish 2nd set, everything is fine, feeling good today
    >1st rep of 3rd set
    >as I get down there's a shap pain in lower back
    Bros.... did I just went snap city? How did this happen? I think my form was fine and I wasn't even going for a PR
    How long will this take to heal? Any way to make it fine by tomorrow?

  113. 4 weeks ago
    Anonymous

    Stupid question.
    If my TDEE is 1700 cal and yesterday I ate 1400 cal but to day I ate 2000 cal.
    Do I gain weight or lose weight?

    • 4 weeks ago
      Anonymous

      youre flat, you neither lose or gain

      • 4 weeks ago
        Anonymous

        So, the thing about yoyo rebound weight gain is bullshit?
        So if I ate 3400 cal yesterday, and eat nothing today, I'll gain zero weight?
        Or will my metabolism slow down to conserve the energy when I fast?

  114. 4 weeks ago
    Anonymous

    I've been lifting for ~3 months now. Is my progress slow? I was on a cut for the first 2 months. 176cm and 75kg, these are my 5rm.
    OHP 20kg to 35kg
    Bench 20kg to 45kg
    Squat 45kg to 87.5kg
    DL 50kg to 100kg

    • 4 weeks ago
      Anonymous

      Those numbers are fine, basically the same as mine after 2 month, only that I’m much taller and heavier. Your bench is a bit lacking though, I would suggest incorporating bench variations into your training as one part of the movement is probably relatively bad. Try adding close grip, wide grip and incline bench bench as it will tell you if your triceps, pecs or shoulders need the most work

  115. 4 weeks ago
    Anonymous

    Hello. How do I boost collagen and calcium absorption?

  116. 4 weeks ago
    Anonymous

    I got like a 25 pound kettlebell at home. What are some based exercises besides kettlebell curls, kettlbell front raises, kettlebell for tricep exercise?

  117. 4 weeks ago
    Anonymous

    my left leg is slightly longer than my right and it's making it difficult to do compound movements like Romanian Deadlift without cramping only my right ham. what do??

  118. 4 weeks ago
    Anonymous

    I am told I am at 15% bodyfat, but have a 37 inch belly that still feels fat.
    Should I be worried.

  119. 4 weeks ago
    Anonymous

    I never eat breakfast. When should I work out to maximaze gains, before or after lunch? Also, today I'm going to an all-you-can-eat sushi, does the meal being large change the answer? Tyvm bros

  120. 4 weeks ago
    Anonymous

    I have this american long distance friend who is ashamed of his weight/looks in general.
    As an euro guy who is clueless about the imperial system and american lifestyle, I've got a few questions:

    He told me is 5'8 and 190lbs, what's the normal weight for a guy his size?

    I convinced him not to starve himself. He stopped drinkins sodas, he wants to cuts all snacks which is good if he can stick to it but he told me his sleep is kinda poor and eating something before bed helps him to fall asleep.
    I know better than telling him to eat stuff like oats right off the bat but what's a good alternative to stuff like chips?

    Lastly, I think it would do him some good to stop being completely sedentary. I advised him to go on strolls and it seems he can't really do so? I know the USA is very car centric so maybe his town really isn't suited for that. What would be a good alternative?

    • 4 weeks ago
      Anonymous

      probably 130-160lb for that height

      those baked chips or popcorn without a bunch of oil or butter

      does he live in a ghetto or something? because idk why he wouldnt be able to take a walk. i guess just drive to some place he can walk like a park or get a cheap gym membership like planet fitness or whatever local gym and use cardio machines.

      • 4 weeks ago
        Anonymous

        >probably 130-160lb for that height
        >those baked chips or popcorn without a bunch of oil or butter

        Thanks and damn, that's quite a bit more weight than I expected.

        >does he live in a ghetto or something? because idk why he wouldnt be able to take a walk. i guess just drive to some place he can walk like a park or get a cheap gym membership like planet fitness or whatever local gym and use cardio machines.

        He doesn't have his license (yet), I don't know his exact location: I just know that he lives in New Jersey.
        I'm saying this unironically but we are both schizos (well, I'm schizoid and he is schizophrenic): he might just be completely paranoid about going outside so whether he can actually go take a walk ultimately doesn't matter if he is actually just scared of going outside.

    • 4 weeks ago
      Dr. Chad MD

      Weight and height are big factors, but bf% is even more important. If he's 190 pounds at 5'8" but very lean and muscular, then he's actually built. Still on the heavier side, but it's not like he's grossly overweight. Fat is less dense than muscle. A 6'0" guy at 180 pounds with 25% bf and a 6'0 guy at 180 pounds and 15% bf are going to look WAY different.

      Eating before bed is fine as long as he doesn't have acid reflux or something, but ya, starving yourself is just unhealthy, period. Maybe have him eat a protein bar? Atkins and Whey bars taste pretty good.

      For walking

      probably 130-160lb for that height

      those baked chips or popcorn without a bunch of oil or butter

      does he live in a ghetto or something? because idk why he wouldnt be able to take a walk. i guess just drive to some place he can walk like a park or get a cheap gym membership like planet fitness or whatever local gym and use cardio machines.

  121. 4 weeks ago
    Anonymous

    Whats a good way to get olympic weights to fit a standard bar? All my stuff is standard size atm but i need to buy 2 45lb plates and was thinking about going olympic and fully converting overtime.

    Is it worth or should i just stick to standard and eventually buy a standard bar that can hold over 500lbs to be safe?

  122. 4 weeks ago
    Anonymous

    WHY AM I SO GODDAMN TIRED ALL THE TIME I HAVE LOOKED INTO EVERY POSSIBLE CAUSE DO I HAVE CANCER OR SOMETHING HOLY FUCK

    • 4 weeks ago
      Anonymous

      Your bed sucks

      • 4 weeks ago
        Anonymous

        This is possible. I recently switched to one thats a bit short and has planks instead of springs

        Whats a good bed?

  123. 4 weeks ago
    Anonymous

    I've been using tiger balm for pain but I think it's weak. What is a balm that is stronger than tiger balm?

  124. 4 weeks ago
    Anonymous

    any secret way to maybe push out 0.5 inch bone growth in wrist and hand. I know you should stress the bone and wolf's law etc. Just need to know whether anyone had success as an adult. I found out my dimensions are average and I must be above average in everything

  125. 4 weeks ago
    Anonymous

    Are good mornings really worth doing? They seem like a good way to slip a disc.

  126. 4 weeks ago
    Anonymous

    In the last couple months I've gone from not being able to run for 2 minutes straight to being able to run a little over 10 minutes before I get gassed. I've made progress but I feel like I should have been able to do this in less time. How do I get good at making cardio gains quicker?

    • 4 weeks ago
      Anonymous

      drink more water. rest, drink water and go again. get more sleep.

      • 4 weeks ago
        Anonymous

        >get more sleep
        Damn, I live between a drug dealer and a crazy women who can scream to herself for up to 5 hours straight in the early hours of the morning. I have ear plugs but they don't block everything. Can definitely try the more water and rest thanks.

        • 4 weeks ago
          Anonymous

          quality noise-cancelling earbuds/headphones and some sleep music playlist on spotify.

          • 4 weeks ago
            Anonymous

            >sleep music
            Thatll fuck your rem sleep

  127. 4 weeks ago
    Anonymous

    between last week & today's dumbbell pullovers i realized lower weight & higher reps is the way to go

  128. 4 weeks ago
    Anonymous

    my deadlift max from a month ago was 255, can I get to 300 by august 14th? its the day before i move for college and would use every plate i own

  129. 4 weeks ago
    Anonymous

    >in the middle of a 16 hour fast
    >mixing up some bottles of milk + protein powder to drink later in the week
    >take a quick swig of the milk without thinking about it
    Fuck, did I just break my fast?

    • 4 weeks ago
      Anonymous

      who cares. just don't drink anymore and then act like it didn't happen, then never do it again?

    • 4 weeks ago
      Anonymous

      Yes you did fatass

  130. 4 weeks ago
    Anonymous

    When logging cooked food does that already contain the oil? For instance, if I log Grilled pork chop in MFP, do I additionally add the oil I used to make it?

  131. 4 weeks ago
    Anonymous

    How many neck curls should I increase each workout, currently at 3x20 no weight

    • 4 weeks ago
      Anonymous

      Forgot picture.

    • 4 weeks ago
      Anonymous

      I do 100 neck curls before going to sleep.
      Do what feels comfortable to you, but try not yo engage your upper ab muscles. If you start doing that, it meant that you are increasing the reps too fast
      By the way i also came to this thread to ask a neck training question.
      Do you guys do side neck curls and back? Should i add them to my workout, so i don't train my front muscles and ignore the back ones.
      Writing on a phone is pain.

  132. 4 weeks ago
    Anonymous

    What're some fun upper body exercises that I can do outside? I'm still lifting 4x a week but I'm doing 3 days running a week with my nephew who needs to lose weight and want to trick him into strength training.

    Yesterday we did 1km runs followed by farmers, body weight lunges and mountain climbers and looped til he was done for.

    I was thinking quarter mile sprints and 10 pushups x8 to start but want to include other groups

  133. 4 weeks ago
    Anonymous

    Is going form 0 deadlift to 2x my own body weight in 11 months a good result?

    • 4 weeks ago
      Anonymous

      Depends on how little or much you weigh

  134. 4 weeks ago
    Anonymous

    is stiffness a result of general weakness? ie i cant move fluidly because my muscles dont support it

  135. 4 weeks ago
    Anonymous

    I see people keep talking about ab wheels by color. What do they mean by that? Is this a brand that specifies how hard the ab wheel is by color?

    • 4 weeks ago
      Anonymous

      Its a joke.
      The grey one is the best.

  136. 4 weeks ago
    Anonymous

    What are the OHP, squat and DL equivalent to a 1xBW bench?

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