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QTDDTOT

>Ill start

I used to work out. I'm a 6'2" ectomorph. I want to start again. Will I get more gains jumping into an advanced workout instead of SS or intermediate?
I push myself super hard and I am afraid I won't feel like I've pushed myself hard enough for optimal gains.
>>
>>48628718
Crying girls get me hard af. Who is this thot
>>
thoughts on retardedly high reps on only one exercise? kind of like bugez's bulgarian method, but instead of maxing out weight, do only one exercise with a fuckton of reps.
Today I did 10x10 decline bench lowering weight as I went along, finished with one set to failure which ended up being 20, resulting in 120 reps. It was the best fucking pump I ever felt on my chest. Finished it off with triceps dips and triceps push downs.
Seriously considering doing the same thing with another chest exercise tomorrow, and the day next, and the next
>>
>>48628833

Good for breaking down the muscle. Expect muscle growth, but not strength
>>
>>48628860
>muscle != strength
Get a load of this fucking idiot
>>
>>48628860
yeah, gotta experiment and tinker with it, going to try higher reps with different exercises each day, perhaps go back to my regular workout and after a while do the same but maxing weight for strength instead of high reps
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>>48628718
Your best bet is start with a novice linear progression. SS will do.

If you jump into more advance programs you won't take advantage of how quickly your body will adapt and recover after a workout.
>>
>25 y/o.
>have a good night sleep 23-06
>still come home tired
>>
>>48628937
>22 y/o.
>have a good night sleep 22-06
>still wake up tired
>>
>>48628718
is 1pl8 20 or 50 kilograms?
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>>48629009
60kg
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>>48629009
one plate, technically, is 20kg but when we say 1pl8 it is actually 1 plate each side, so 1pl8 is 40kg.
Depends on the plates though, to be extremely precise, if I'm not wrong, 1pl8 would be 44kg, then there is also the bar, if you choose to take it into account, but tldr, 1pl8 = 40kg
>>
>>48629009
60

20kg plate on each side + usually 20kg bar
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>>48629026
>>48629009
just for reference
1/2/3/4 = ohp 40kg, bench 80kg, squat 120kg, diddly 160kg
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>>48629039
>>48629034
>>48629026
>>48629025
thanks fellas
>>
>>48629026
44kg?? In lbs it's 45 (one physical plate) which translates into 20.4kg or .5 if you're autistic.
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>>48629039
>not counting the bar
>>
>>48629090
>not using a weightless bar.
>>
I have fucking women hips. Will losing fat solve this problem?
>>
>>48629152
>>
>>48629158
>Guys im fat will i stop looking fat if i lose weight?!?
Your hips are fine you noron. Lose weight fatso and then complain you have 0 muscle and too much fat. Then your hips will look normal. Ppl here are to retarded to realise 90% of wide hip cases are morons like you who are skinnyfat and dont know what muscle will look like on their frame
>>
>>48629206
stfu you dont know the struggle
>>48629158
>>48629152
if you have terrible genetics like me then your hip bones are big too. the only way to fix that is to work out your back, shoulders and chest till you can't notice it anymore. while it sounds like a lot of work, it is and it fucking sucks. but the frame we have means we can develop to be huge
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>>48628718
Is it wrong that OP image make me diamonds?
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>>48629109
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Is there a way to induce ketosis while not on keto?

The diet wasnt popular with my wife, mostly due to the price. I'm still losing weight the hungry way but I miss the mental energy that comes with running on ketones.
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>>48629524
how is a keto diet expensive?
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>>48629540
Protein and fat is relatively more expensive than carbs dollar for dollar
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>>48629524
keto is only pricey if you usually eat lard eg. mcds
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>>48629556
you've just got to shop smart anon
>>
question about reaming a tight vagina whats the best way to do that
>>
>>48629524
How do I know you’re poor
>>
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>>48628718
>I'm a 6'2" ectomorph
cringed
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>>48629612
With your dick.
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>>48629635
it doesn't fuggin fit, man
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I've been lifting only for a month.
Today by the end of my routine I didn't felt tired, but I could no longer do a single rep.
Tried resting some more but even tho I felt full of energy I couln't do more reps.

Is this normal?
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>>48628795
same. y is that
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>>48629943
yeah dw
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>>48628718
Awh I wonder why she's crying I wish I could suck her chin

Pic related discomfort/pain (pain: 2/10) in this tendon area in red bottom of my foot. What gives?
>>
>>48629656
fingerbang her, start with 1 finger and add fingers till your desired width
>>
>>48630202
she's watching a sad video
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>>48630097
my guess is you’re into rapey shit, seeing a girl crying is a sign that she is vulnerable, and therefor, an easy target.

i dont see another explanation, possibly nurturing a woman and caring for her when she needs your help, i’d say it’s less likely though.
>>
How long after I'm fit does it take for my sense of self-worth go up?
>>
Soup /fit/

Looking to make some serious gains in the next 8 months. I'm a 6'2", 165 lbs twink who wants to put on some decent muscle by this coming summer, preferably July. So I'm looking at an almost 8 month window. Advice? Routine? Diet? Give me the skinny.
>>
Any anons dealing with a long term injury? Ruptured my patellar tendon and had surgery on it a month ago. It's a four month recovery period. What should I do while I wait for my knee to get better? Right now I've just been doing calisthenics just to keep myself busy.
>>
How long is too long to stay down in a squat? I've been staying down 5-6 seconds a rep for sets of 5 @ (lmao 3pl8s) which is ~90% for me.

Is there any negative effects to staying down and not immediately coming back up?
>>
>>48630850
You're just essentially doing pause reps which are actually beneficial. As long as you have good form you'll be fine.
>>
>>48630647
I'm the guy he was replying to and I'm not into rape shit. I also only get hard to tears from emotional pain, not physical pain. I used to be mean to my gfs to make them cry then made them suck me. They strangely were into it lmfao
>>
>>48630850

How in the holy fuck are you doing sets of five pause squats with 90%?
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>>48631415
Every day is leg day. Also, this is my third round back up to 3 plates for reps. Kept getting hurt, so this time coming back from injury I started pausing at the bottom to reallign my spine before coming back up. Built my way from 2pl8 back to 3 with pauses over the past few weeks. It actually feels weird not stopping at the bottom now
>>
Is 12 eggs a day too much?
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>>48630801
best advice I can give you is to give up lanklet
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>>48631540
not gonna die from that
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>>48631607
cool I've only been at this for a few months and people freak out when they talk about eggs. Like they are either amazing or a heart attack timebomb
>>
Do you still consume large amounts of protein (1g/lb bodyweight) of protein on days you're not going to the gym, or even weeks?
It's exam season so I'm not really going too often is why I ask)
>>
>>48628718
lmao this nigga said "ectomorph"
>>
I have a pain in my upper chest whenever I try and do pushups.
I used to be able to do lots of pushups, now I can't even do one.
I've had this over a year. Sometimes it almost goes away but I can still feel it and I know that if I actually try too many pushups it will return
what do
>>
>>48631610
They're neither. Might seriously consider taking out half the yolks and using them in other dishes.

Make some bomb ass custard and gift it - boom social gains.
>>
>>48631724
your macros should be pretty consistent day to day, if you are taking a break from training it might be worthwhile lowering your total food intake
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>>48631802
that is very vague so my advice is too see a physiotherapist
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>>48631802
How many reps did you usually do?
Is it the pain related to the clavicle or below it?
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>>48632085
between 15 to 40 depending on speed if I recall, it's been a while
it feels like its below it, around the upper sternum
>>
How bad is it to do like 5x5 lower weight deadlift instead of 1x5 for ss? My gym is shitty and half the time the weights are taken and all thats left are low weight barbells
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>>48628833
its called german volume training
10x10 on coumpund movement like a squat chin up bench and 3x8 on 2 or 3 on accesories
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>>48630801
GIVE ME THE SKINNY UHH READ THE STICKY UHH
ss+accesories
>>
>>48632332
>likes a shitty meme
>likes a shitty rapper
>fucks up the rhyme
>advocates the sticky like a thoughtless drone
Yikes
>>
>>48629478
Fucking mathlets
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>>48629478
>this image exists
Uh... didn't everybody already know this shit? They gave me a pamphlet explaining this and some YT links when I signed up at my gym and I had to do an induction.
>>
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Is there any reason why a noob cant just do 5 x 5 Squats, Bench, Deads 3 times a week as a beginner routine?
>>
Is it unhealthy if half my calories come from peanut butter and dark chocolate?
My other calories are mainly chicken, salmon, beef, eggs, whey, oats, brown rice, vegetables and fruit.
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>>48633469
Stronglift 5x5.
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>>48633559
That doesnt answer my question.
>>
Should I do pull-ups and barbell rows? Or is one of them sufficient?
>>
This probably significantly below the level of question than you guys are used to fielding, but I hope you can help me out. As will become apparent from my problem, I know nothing about fitness or proper methods/schedules for working out. In about a year I finish my current job and I would like to join the military as an officer, a position which is subject to relatively strict standards for physical fitness. In an effort to start preparing myself for that I started trying to do pushups yesterday. This was the first time I've done any strenuous physical activity since elementary school. I could barely manage 17, and then later in the day 10. This morning I could do 10, and then this evening 5. I can barely move my arms, I'm going to try again before I sleep, but I don't think I'll be able to do more than 5. How should I go about starting from nothing? I feel like I"m just grinding myself into dust being able to do less and less every time.

I'm 27 years old, tall and skinny, if that's relevant.
>>
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>>48633773
Find chad and ask him for advice or just do your own routine and make some gains.
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>>48633812
I'm in a foreign country with no gyms, and I won't be back in the states for a while. What you might teach a typical fitness beginner would be like teaching someone how to spell words, and eventually they can make sentences. I still need to learn the alphabet.
>>
Every upper lower split has ohp once a week. Is it a problem? Take a look at PHUl for example.
>>
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What exercises do you do for legs to supplement your max squat and add juicy thickness to your thighs?
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>>48634960
Front squats
>>
>175cm
>48kg
how long would it take for someone like that to build 25kg of muscle? i know there are more factors but can you give me an estimate please
>>
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I train at home. I do some strength training but mainly lift for hypertrophy. For the last few years, all I've used is a cage, bench, barbells, dumbbells, pull-up bar and a dip belt. But now that I'm intermediate, I'm thinking of getting pulleys and shit for my home gym so that I can do face pulls and cool stuff like that.

Is it worth the money or can I keep making progress with my current setup?
>>
This is more a health question than in any way fitness, but the tip of my penis has had a sore spot for the past two days. I didn't even masturbate (I'm a virgin) that day or for days prior, so I don't know where it came from.

I literally straight googled "tender penis" and one of the first results was this article:
https://www.healthdirect.gov.au/penis-irritation
>>How to prevent penis irritation
>Pull back the foreskin and wash around the head of your penis and under the foreskin at least once a day.
>Do not use soap in this area. Use water or a soap-free cleanser
What is a "soap-free cleanser"? I've been using soap to clean my foreskin my entire life. It's not even the foreskin that's tender fro me- it's a spot on the head of my penis. Altogether I'm just wondering if the tenderness will go away on its own, and how to treat my penis well. Unironically. Thank you.
>>
>>48635027
what if you can't keep your the bar on your front delts no matter how hard you try? Are zerchers, hack squats, barbell lunges, narrow stance back squats a good substitute?
>>
>>48635297
>What is a "soap-free cleanser"?

Something that cleans without using soap. Like rubbing alcohol or hydrogen peroxide.
>>
>>48635373
DUDE no, exactly, this is such a bad article holy shit, and it was either the top result or linked to from the top result.
>>
>>48633487
>half
If you're somehow managing proper macros, it's alright, but holy fuck
>>
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Hey why not just do squats ( low-bar is my preferred method ) and bench presses? What do I need deadlifts for when they train the same muscles as squats?
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>>48635277
Why would anyone be interested in a girl who is so pathetic
>>
>>48635354
Do cross grip front squats if you can't do clean grip, that might help keep the bar in place.
>>
>>48628975
Probably waking up in the middle of a sleep cycle.
>>
just came back from the cbt, when can I stop SL and do PPLPP? I don't have any strength goals but I'd like to stay looking like I lift.
>>
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Continue bulking or cut?
I'm at 95kg bench for 5 reps atm I feel like a month or so and I'll brake 100 but is it worth it?
>>
Easy 1pl8 ohp, can barely squat the Same weight. Exit bag it is.
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>>48635859
Do some hip mobility work before squatting?
>>
i do an upper/lower body weight routine twice a week. would it be okay to combine two of them into one day or even both of them so i only need to workout twice a week?
>>
My right shoulder hurts while benching but my left doesn't, anybody know what might be causing that?
>>
"""2 scoops""" when you have whey + creatine.
Is this 1 scoop whey 1 creatine? so 2 total?
is this 2 scoop whey, 2 scoop creatine? so 2 each?

is it something else entirely
>>
>>48635989
Same here. Got diagnosed with ligamentous laxity, so my shoulder is hyper mobile and irritates the rotator cuff because it pops out of joint. Do more back rows and back straightening exercises to pull your shoulder back
>>
>>48628718
>WHO IS SHE
>>
>lifting for a year
>finally starting to get a food back and lats
>everytime I stretch it feels as good as an orgasm
is this normal? Like stretching all of my lats and my lats just feels so fucking good. And then I can go the other way and stretch my core and I actually have to fight back a moan
>>
Question about onions shit. Afaik you stay away from becoming a basedboy because of high concentrations of phytoestrogens. But, what if you’re a female? Would onions be preferred over other protein sources (for protein shakes)?
>>
>>48636065
Why the fuck does 4chan/phone change “onions” to “onions” lmao.
>>
>>48636065
>>48636071
Lmao, I’m actually dead serious wondering about onions as protein source for women.

Pic heavily related.
>>
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>>48636071
>>48636065
Do what ever you wan't. You won't get muscles anyway
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>>48636065
>>48636071
>>48636086
For the love of god just read >>48636086
Pic related.
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>>48636088
Its not for me, its for my girl, she just wants to lose 5% bodyfat more and build a tiny bit of mooskle
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>>48636110
I was talking about the girl.
>>
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Is Retro Fitness a meme gym like Planet? Am I safe to deadlift?
>>
Alright. I need to lose as much weight as fast as possible in 5 months. I have been doing OMAD for 2 weeks already and lost 10 ibs already, but I need it to be faster. I am 265ibs and 5'8". You can already imagine how fuckin fat I am.

I am aiming for probably 200 but most of it from my fat. If I can at least not look as round as I am I am ok with just getting as "thin" as I possibly can.

What are my options? I have done a snake juice before but since I work construction it became super tough to hold out. I have lost the most weight with that. I could try again but I'll need a rework on my specific case

OMAD I did a year ago and I dropped from 280 to 233 in 3 months, but I still looked fuckin fat except my face area.

I need to lose weight so I can finally fit into a decent looking tux at a wedding I'll be attending in 5 months.

Please bros. You are all I have to ask this
>>
>>48635971
i do a dynamic warmup and some static stretches, just cant explain my shit Squat. Everyone Else seems to hit 2pl8 in no time
>>
Is the leg press essential for a good lower workout? Could i swap it out for a couple more sets of squats?

That webm of the girls leg snapping has actually put me off for life lmao
>>
>>48636223
I love how you didn't mention calories a single time. You can still get fat or not lose weight on OMAD. What you need to do is count calories using tor TDEE. Use TDEE calculator for approximation, follow the values it gives you and measure yourself every week. Did you lose projected amount of weight? If yes, good stick to it. No? Change calorie intake.
OMAD has fuck all to do with weight loss
>>
>>48636223
Extreme case scenario you can always throw up on the daily.

But on the real though, if u don’t lift just control your fucking portions man. Old colleague of mine dropped 66kg (about 144lbs) in 7 months time walking 10.000 steps a day and eating next to nothing.

Just change your diet and start lifting
>>
>>48636311
MFP recommends 1730 cals for 2ibs a week lost currently. I am eating around 1300 or 1400 no issues. Stuck at a plateau though.
>>
>>48636316
MFP recommends eating 1700 calories of food, but I eat at 1300 or 1400 with no problems just 1 time a day.
>>
>>48636454
>>48636435
How long have you been stuck? Shouldn't be possible to plateau if you really eat 1400 cal, overweight and work construction.
Make sure you're counting right, could also be that you're experiencing some extreme water weight. Try cutting more carbs and salt for a week see if anything changes.
But if you are really eating 1400 cal a day I wouldn't recommend to go any lower.
You could try water fasting on a weekend day too see if that brakes your plateau.
>>
>>48636500
Been stuck for 2 weeks now which is super annoying. I think I'll just do a 48 hour water fast so I can break it like you said. I should be losing weight at the same rate as last time but it won't budge
>>
What is the 1/2/3/4-equivalent benchmark for bent over row?
>>
>>48636565
Don't think there are any. Too many factors in a row. Is it a pendley row? How much are you bending. How much are you cheating?
With that said I'd say 2pl8 pendley row with a bit of cheating
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>>48635243
>>
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>>48631281
>>
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Hmm. What's a good 3 day routine that focuses on aesthetics. I was doing a full body (ohp, squat, bench, dead, chinups, row, curls) but I've stalled and grown tired of it plus it was physically exhausting.

Basically I'm tired of lifting for /fit/ and want to lift to mog normies and impress girls (inb4). Oh and i need to incorporate ab work bc fuck it I'm gonna go for vanity muscles.

Pic related is current status
>>
>live in a humid, hot area
>usually run about 5km a few times a week, always a struggle. Sometimes run 10km if feeling particular good.
>this week staying in a cooler, drier area
>ran 15km fucking easily and could've kept going because I was breathing so easily and the heat wasn't getting to me
Does temperature and humidity really have the much of an effect on running performance? I could've run a fucking half marathon yesterday, despite my normal runs in the humid area making me dizzy after 5km.
>>
>>48636990
tried drinking more water?
>>
>>48637081
I drink a shitton of water, but if I do it right before/during running it upsets my stomach and gives me cramps. Guess I should work abdominal.
>>
>>48636715
eat more and stop being a bitch, you're already doing every exercise you need to "mog" normies
>>
>>48636990
Heat, temperature and humidity do take a role on the running performance, so this was, most probably, the reason of your greater endurance.
by the way, the more humid the air, the more you feel the heat
>>
try and put barbell on my back for squat instant pain in my traps or some shit back there. Is something fucked up here? Felt like a sharp pain didnt even attempt a squat im a skinny boy but like two years ago I could squat like 50 pounds.
>>
>>48636248
leg press is not essential and i would not even recommend doing it with heavy loads. You could add some sets of squats (implying you are doing it x8), or swap it for RDL or/and lunges
>>
>>48637235
It only happens when you put a barbell? Did you try do squat without anything on your back or with a broomstick?
>>
>>48637246
pretty sure yeah, I haven't practiced the motion with nothing or a broomstick figured I'd try the barbell. I figure it'd be fine with nothing
>>
Is there a good split for someone who only has access to dumbbells and a smith machine + a few regular machines?
>>
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should i bench first when i start my routine or last, what sets are perfect for machines and what are perfect for loose weights like bench, for benching i use the 4x12 formula and for everything else 3x15, is this a good form
>>
>>48633559
Im overweight doing 5x5, should i be doing anything else or is that and eating at a deficit enough to lose weight and look relatively decent
>>
Being overweight and doing strength training how much protein should I intake? Do I really need 0.7g/ lb of body weight? Since most of my extra weight is fat and not muscle? Im 280 6'3 and averaging 215g protein a day. Is this enough?
>>
>>WHO IS SHE
Answer this faggots
>>
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CHEAPEST BUT MOST RELIABLE PULL UP BAR TO PURCHASE... GO
>>
>Squats
>Deadlifts
>Lunges
>All in the same day

Is my pt trying to kill me?
>>
Should I train heavy on incline to build a better upper chest or just stick to volume. Rn I'm only training heavy on flat bench. I can hit 260 for a 1rm on flat but on incline 155 is hard for like 8
>>
>>48638054
You probably have chicken legs
>>
>>48637874
you only need protein proportionate to the amount of muscle you have. Go for something like 1.5 per pound of body weight and you should be set. Some say 1.63 but this is a very upper limit.

>>48638035
No idea, I got mine from a friend.

>>48638074
I think you should go for incline if you want to be aesthethic. Leave your ego at the door, if it's hard that's more incentive to work it. means you haven't developed that part of your body.

>>48638054
That should be fine. I just did that this morning and climbed for 2 hours this evening.
>>
>>48638054
No, but your PT doesn't know wtf he is doing. Prolly another ACE cert loser that took the equivalent of a 8th grade PE test and gets hired by people as gullible as you to meme them.

>>48637874
Aim for 1g/lb. It is easy to miscount and that 0.7g/lb comes from a meta done on studies done by people that have no fucking idea how to properly control a study. I don't want to get to deep into it but if you actually read the methodology of studies involving diet and resistance training you realize the guys conducting them are full retard.
>don't control for lurking variables
>don't control for prior protein intake
>don't control for previous levels of training
>don't control protein timing
>unacceptably narrow window for study (usually 2-6 weeks which is 1 mesocycle or less for an intermediate or advanced lifter but who knows who the fuck goes in because they don't control for that).
half the fucking time the "study" is a goddamn survey they have participants take after they make them do some machine circuits. The entire thing is a fucking joke. Get your 1g/lb a day.
>>
How the hell do girls get such tight butts, abs and perfectly subtle muscles on their backs/shoulders with very little muscle definition anywhere else (especially very small quads)

How can i do that? is squatting a trap if i dont want to work my quads? Maybe Romanian deadlifts hip thrusts are better for focusing on glutes? Im not a fatty so i have a good base for starting a routine
>>
>>48638207
I'm not trying to be zyzz I just get swole and strong. I'm not super fat 18%bf but i just want meaty chest arms and quads. Would train heavy on it make it bigger ? Or for incline should I just stick to the hypertrophy.
>>
What's the best way to recover from overworking your elbows joints while climbing (aka golf elbow or climbers elbow)
>>
>>48638334
I think you should always do a mix of strength and hypertrophy no matter what you're doing. Strength to lift heavier weights to get more hypertrophy, hypertrophy to build more strength.

They compliment each other, right?
>>
>>48638319
Girls have a different fat distribution than men. If ya wanna look like one, you gotta go on hrt, anon.
>>
>>48638454
Lets say hypothetically i am a girl. How can i do that?
>>
>>48638390
Forcibly hold your arms completely straight so much so that they are almost hyperextending at all times. While you're walking, working, everything. Avoid moving the tendons from this position at all costs
>>
>>48628718
Think I pulled an abductor and it’s been about 3 weeks how long should I expect to not be able to squat and is their anything I can do to get better faster beyond the basic shit like ice it and rest)
>>
>>48638334
read the sticky
>>
>>48638467
Post an example of what you want, I'll try my best to find a routine that will fit this kind of physique.
>>
>>48638504
to increase bloodflow and decrease work they have to do?
>>
>>48635243
upvote
>>
>>48635405
well half my calories is 1250, and 1000 calories of peanut butter is easy, it's only 170g
>>
>>48638467
>"Let's say hypothetically I am a girl"
Top kek
>>
>>48638553
Exactly. Plus the tendons will have time to shorten and tighten back up as they will be lax in this position. Tennis elbow is caused by overly loose elbow tendons.
>>
>>48638541
https://youtu.be/YG_kaaeMX50

I mean, she must workout her butt to be underweight but still have it so perky. But she doesnt look like she works out at all. Shes 5'9 120lbs. I'm going to be 5'9 130lbs in a month or so. I want to look similar.
>>
>>48638207
>>48638251
So again like I said I weigh 280 at 6'2 and Im strength training while losing weight. I eat about 2-2500 cals a day and about 215g protein. Do I need to be getting more than 280. Like I said I am fat so do I really need to be aiming for 1g/1lb body weight?
>>
fullbody or upper lower as intermediate - advanced?
>>
>>48638705
Thats assuming you are around 15% bf and not a fatfuck.
>>
>>48638654
Alright, thanks, man <3

'preciate ya

>>48638666
Yeah, this looks like very low bf + some glute and ab work + body lotion + optimal lighting. So if this is your goal, and you're on a cut, just work your glutes and abs as much as possible, and get adequate protein. You can probably ignore all other exercises. Other anons, please object if this is a wrong assessment.

>>48638705
No, you don't

Like I said 1.5 per gram of MUSCLE MASS. So figure out how much that is.
>>
>>48638949
1.5g per pound of muscle mass

my b, anon
>>
>>48638751
https://www.youtube.com/watch?v=J9MV8b2Xll8
first thing is at 5:50 skip there

also check out
https://www.youtube.com/watch?v=4WSwGqhmi-M
look in the description, there are timestaps. I recommend watching part 3 - rehab exercises and part 4 - vodoo floss. Those are the things that helped me.
>>
I do alot of football (soccer) and a lot of kickboxing, looking to have a few fights soon but find it hard to improve mentally and physically to be real fight ready especially while playing football aswell.
At my level they dont drug test you..........so whats the safest sports enhancements i should take to get myself like an absolute beast in the ring mentally and physically??? I dont care if its "cheating"
>>
>>48638519
Give it another few weeks, go easy as well for a few workouts
>>
>>48633469
>is there any reapsn why a noob can't just deadlift 3 times a week
Your spine?
>>
>>48638949
Ok thanks
>>
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Do rows with elbows by sides work a different part of the lats than pullups/cable pulldowns?

I've been doing only cable-pulldowns for lats and elbows flared rows for middle traps, rhomboids, and posterior delts.
>>
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Guys I'm confused. Fish oil pills are taken for Omega 3, and these generally are gel pills full of it.
But then, there are Omega 3 pills, which are regular pills with no oil. Yet, labels indicate the same content...

bls eegsblain
>>
>>48633469
go for it but you'll need to alter the intensity kinda soon in order to actually recover when the weights get heavier
>>
>>48633610
if you can only do one, do pull-ups but obviously both is better
>>
>>48635568
literally whenever you want
contrary to what people like to believe, people on an internet board don't actually control your life
>>
>>48639269
testosterone
>>
What is the absolute best Protein Powder for gaining weight and muscle mass
>>
>>48638054
depends on the volume/intensity
if it's reasonable, I don't see why not do all 3 other being a pussy
>>
>>48639826
whichever has the most protein per 100g
don't think of it as some kind of magical muscle powder and just think of it as food instead - it doesn't have any special properties that normal food doesn't have
>>
>>48639807
Ahhh yes, what makes you say this over other ones tho? Any negative side effects as well?
>>
>one month in SS
>no progress
am I doing something wrong?
>>
>>48639941
what others ones are you thinking of?
if it's a lowish dose then very few side effects and usually nothing that can't be easily controlled
>>
>>48639964
Nope.
That's exactly how it goes.
Keep doing DA BEEG LEEFTS
>>
>>48639964
no progress in terms of what? weight on the bar or how you look?
if it's the latter, one month is a relatively short time to notice any significant changes and if it's the former, then you're doing something wrong
>>
I feel like I'm going to lose my fucking mind eating nothing but plain chicken breast and rice for every meal (aside from carb load in the morning) but how can I ignore that I'm making 1.5g protein per lb lean mass and still maintaining a 1500kcal deficit?

How do you cope with hard cuts, /fit/? I feel like I'm going to puke if I taste chicken again and I'm starving all the goddam time.
>>
>>48628718
Why is it with splt training, that it is always
chest/triceps, back/biceps and leg/shoulders?

this is on almost all paid DVD programs, most bodybuilding routines online etc

What is the physiological benefit?
>>
what protein powder increases testosterone the most
>>
>>48640170
weight
>>
>>48640277
They cover the same types of motion. Eliminating having to work through DOMS and letting go hard even 6 days a week. I.e. pushing away, pulling towards, and legs have few muscles compared to the upper bod and can be hit all in one workout.
>>
>>48640344
Oh of course. Cheers
>>
>>48638035
Get a Power Tower
>>
>>48629206
>>48629158
Learn to love it. Wide hips will always be there and it's not important as you might think. In that pic, you're an absolute dyel but your shoulders are wider than your hips at least. I was insecure too until I grew my backs and delts.
>>
How does creatine work, and do you absolutely need to go through a "loading phase?"
How much water do you have to drink while taking creatine? I heard you should drink at least like two cups of water for every 3-5 grams you take but idk. Does that mean if you do go through a loading period and take 20 grams a day for a week, you have to drink like half a gallon just to make sure you have enough water?
>>
>>48630850
No point in staying down for 5 damn seconds. I'm pretty sure it's bad in some way since you're putting a lot of stress on your joints. Do 1-2 seconds max.
>>
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can anyone bogpill me on plain deadlift vs sumo deadlift?

I've been doing the sumo stance for a few weeks since I really don't seem to have the hamstring (?) flexibility to get in a proper stance for the regular deadlift (I have long legs @ 6'4")


thank you
>>
>>48636011
2 scoops of whey and 2 scoops of creatine.
>>
>>48636248
Don't lockout on legpress. If you're not flexible, legpress fucks up your backs. If you don't feel pain, it's an OK exercise. I do 3x10 squat on my bench day and 5x3 on squat day+leg extension and RDL.
>>
>>48636565
I think your BOR should follow your bench but in a long run, should be more (3+ years of lifting).
>>
>>48640189
Pls respond
>>
>>48637800
Since bench is a compound movement, you should lift it first with some heavier weight. Doing 4x12 is stupid in my opinion since if you care only about building pecs, there are better exercises than bench press. Being a compound movement, it means you're activating pecs, triceps and some shoulders. After flat bench press, do incline, maybe incline dumbell press, machine flys, tricep work, etc.
>>
>>48630097
>>48628795
cringed and blue pilled

>he thinks protecting a girl will get him sex
>he resorts to weak girls that need help because he can't handle strong independent womyn
>>
>>48637821
Adding at least one accessory for big 3 wouldn't be bad.
>>
>>48638751
Upper-Lower
>>
>>48640317
How are you progressing? Or at least trying to. You're supposed to take some weight you can lift 5 times and do that for 3 sets. Next workout or next week you add 10 or 5 lbs more and do the same thing.
>>
>>48640189
Mix rice with some veggies. Switch chicken with something else that has the same value in protein and fat. You have a lot of options out there.
>>
>>48641305
>same value in protein and fat.
Literally nothing except for like, shrimp and protein has even close to the same kcal to protein ratio. And shrimp is fucking expensive.and I dunno if 5scoop cmon is the way I want to eat lunch.
>>
My white friend has big fat nigger lips
He's wondering why
>>
how many calories/how many grams are in a typical restaurant filet mignon? On a cut and got invited to a steakhouse so I want to get a sense of how much I will be eating
>>
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Are face gains exercises complete bullshit? I'm a chinlet and figure toning my jaw would help a bit. Anyone try this shit?
>>
Is there any point to taking BCAAs if you take protein supps?
>>
Which site would you recommend as an alternative to /fit/?
This board is great for shit posting thicc and wheyfu threads but nothing else
>>
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Is pic related worth buying? Any alternatives/addons?

I used to lift at my college gym during the summer but I graduated and don't have access anymore. Havn't worked out since September and gained like 10 pounds so I'm alittle fucked.

The rates of gyms close to me are $100+ not including long transportation. I live in the middle of the suburbs too so I figured I can add some cardio.

Can I get full body workouts through just this?
>>
>>48641565
Some people say yes, some say no. Decide for yourself
>>
been stuck at 185x4 bench for at least 3 months now. absolutely will not go up another rep at all. how fix?
>>
I've been plateauing on bench 3x5 at 205lbs for a while, any tips to break plateau? was thinking of adding more volume and doing 3x10 and building up slowly.
>>
>>48641682
5/3/1
>>
>>48641690
Yeah, I tried that. still stuck at 205, thanks for nothing faggot
>>
>>48641723
Sounds like you aren't eating enough then
>>
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What is the cause of my butt wink and how do i get rid of it?

It occurs at the bottom of my ATG squat. It should also be noted that I squat barefoot, and my deadlift form is spot on. This thing has been bothering me ever since I videotaped my squat form. Please help.
>>
>>48641668
>>48641682
>adding more volume
yup

I'd suggest https://docs.google.com/spreadsheets/d/1nuI48ocCKGCNATeiZTD0mWkCJcvsv96B1gJazriTaLc/edit#gid=0 but whatever you enjoy

>>48641597
the fuck is that
get a kettlebell or two or build a sandbag and find or obtain something to do pullups from

>>48641378
jewish? I have the same thing. some girls say they like it.
>>
>>48641843
is there pain?

(alternatively, there's no very good reason to squat ATG unless you're an olympic lifter, in which case you'd be wearing lifting shoes. so cut your depth off and see if that helps.).
>>
>>48641951
No
Irish and Italian admixture
>>
I got a question..

what was that massive surge of "tfw unlocked" shitpost threads a week or two ago? what does it meme?
>>
>>48641951
>the fuck is that
Dip bar.
>>
>>48640818
Pls respond
>>
>>48641843
little flexibility in the hamstrings. It takes time, but can be reasonably quick eliminated if you are smart about your stretching. But you obviously have no idea about flexibility, so it will probably take you half a year or more. Then again I might be underestimating you.
>>
>>48642263
fuck creatine
>>
My hip and leg joints have been hurting recently. The left and right side will both hurt but not at the same time and it's usually in the morning. Should I start doing stretches in the morning? My form is fine when lifting. Also there's a clicking in my shoulders that doesn't hurt but bugs me nonetheless. I heard facepulls can actually fix this. Is that true?
>>
>>48635419
If you think that was her number he blacked out you're an idiot.
>>
>>48642430
That was in 2012. Theres a very high chance that the number she gave was hers. You're just a retard skeptic.
>>
>>48642479
>the year in which it happened naturally indicates that it was her number
Look at this fucking brainlet. I bet you're an incel too.
>>
I got a fancy scale and it says my muscle % is 40 which is apparently high (for a woman, which is me) and my bmi is 21. yet it says my body age is 5 years older than i actually am? How can a 28 year old body be my body? Is the scale just shitting me?
>>
>>48642322
I've only heard good things about it, sounds like it's one of the only worthwhile supplements.
>>
>>48642685
>is this object estimating measurements reliable
A lot of people here hate women and it's posts like these that gives their arguments credence
>>
>>48642700
Did i say anything about cucking men or being shitty in my post? Yeah i’m kinda stupid but i’m trying ok, so go back to r9k with this idiot crap
>>
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I'm gonna be opening a small studio but am totally blanking on the name. Any suggestions? As much as I'd love to call it HM04, I could definitely see that turning some people away after a Google search.
>>
>>48642765
I'm not from r9k you moron, I'm saying goofy questions like this only fuels the fire. You know the measurement is high, you know your "body age" is wrong, you know it has no way of accurately measuring any of these things except your mass and maybe it'll do some meme calculations if you gave it your height and bf%. So, since you already know the answer to your own question: is the scale just shitting you?
>>
>>48643166
>As much as I'd love to call it HM04, I could definitely see that turning some people away after a Google search.
>googled HM04
>Strength
Get the fuck out of here
>>
>>48643166
Yeah that's a gay aspie name. Call it something goofy like Cronk Fit
>>
safe to snort phenibut?
>>
Can I waste my window for Newbie gains? I started lifting a year ago but feel like I couldve pushed myself harder, is it too late for me to make that rapid progress?
>>
Where can I download a movie from - Suspiria?

Previously I used piratebay but it's blocked in my country(Bulgaria)
>>
>>48644221
no
>>
I've been working out for maybe 3 months straight 6 days a week. A broheim of mine said I should take a week break
Are taking week breaks good? I usually take a day off
>>
>>48644468
not necessary. It would be an exception if you have to take a break and your body will tell you. You can also experiment with it. You won't miss on much gains by skipping 6 workouts. Some people claim that after they take a brake, and come back they hit a PR. (This is implying they were plateauing)
>>
Does anyone else have the problem where their dick gets in the way when they're doing barbell shrugs? I can't stand up completely straight and pull the barbell up against my waist because my dick is pulled up with it, so I have to tilt my hips back slightly to avoid it
>>
>>48644821
tuck it in like traps do.
>>
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>>48644825
I can't believe I didn't think of that
>>
Has anybody a link to the video of David Laid where he wrestles with this other dude in underwear?
It was a commercial for something.

(n-no homo though)
>>
>>48643189
It is not my duty or problem to try and change what an incel thinks of women. If someone hates my gender or other thing i cant change, that’s their problem not mine.

I’m not smart in anything but my non fitness related job alright? i dont know how this bf% shit works. I’m trying to learn. i thought maybe it’s possible i’m not as fit as i think i am. You should chill out. you once knew as much as i do about this shit.
>>
Is chiropractic real or fake?
>>
>>48645012
This is common sense but okay. You also seem to be struggling with whether you want to have a go at me or whether you want me to feel sympathetic towards you -- you can't do both.

>If someone hates my gender or other thing i cant change, that’s their problem not mine
I don't disagree however that doesn't mean you shouldn't be more mindful of the sensitive faggots running around here.
>>
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Is it reasonable to assume I can lose this weight and slim down so I dont look like a woman with love handles in just under 3 weeks time?
>>
>>48645012
doubt it's very accurate. You have to know how it estimates your body age, because it probably measures a single(few) things and bases its estimation off of that. I'll give you an example with my mom. She used to work in the food industry and since then she's become a huge health maniac. So she went to some place where they professionaly examine stuff like body age, and a lot of other stuff. And I remember she was like 5-10 years younger than her actual age. The scale said so. But the reality is that she can't move. She is weak. Can't do a squat at 54. Her spine is fucked from bad posture. Has neck straightening. Her heels are fucked from ?shoes?. She's tried different massages, acupuncture and what not. Some of the people she went to even gave her some exercises to strengthen her legs and spine, but she is too lazy. Conclusion: Internal organs might be young. Muscles and joints are beyond fucked. It's possible that you are the other way around imo.
>>
I'm no longer getting DOMS in my legs or chest after training them, despite lifting as heavy as I can to reach 5x3. Why is that?
>>
>>48640818
Loading phase is only 5 days then it's just one scoop a day for weeks. Just drink till you're saturated, it's not going to suck the moisture from your body.
>>
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>>48645158
DOMS is caused by negatives. Example if you want leg DOMS, would be going 120% of your max weight. Controlling the way down, and then dropping it off your back. But that's just stupid, takes a lot of time, unsafe for the squat.

For chest DOMS you got plenty of options. I train bodyweight stuff, and have chest DOMS constantly, because I use negatives for iron cross and maltese, pic related. For you, I think it would be easier to do negatives with stuff like weighted dips, some cable exercises, and also unilateral movements - concentric part you move the weight with both arms, and then you let go 1 arm, and control the weight with the other.
>>
>>48645228

Negatives are whats up I knlw they were saying its not so much the reps that gymnists do but the negatives they stay in.When I trained with my gymnist bro I got strong doing the pic related and got big shoukder doing hand stand shit
>>
So I was a retard over the weekend and punched a wall. Right now there's a sort of dull ache between the knuckle of my little finger and the wrist, and if I poke at it, it hurts, most prominently right behind the actual knuckle. I have mostly full range of motion, although I can't hold a push-up position right now. I'm pretty sure I don't have a fracture and it should resolve eventually. Anyone dealt with something similar?
>>
>>48645228
Much appreciated.
>>
>>48628718
Is here a way o rain m v Lines without training my obliques? I already have visible v lines, i want to make them even more visible,. Or should i just lower bf _?
>>
>>48645358
movements that target the lower abs. for example the ab wheel video related.

https://www.youtube.com/watch?v=OfUGtQO8hZc
do it like this video, with 1 or 2 hands, but never one your knees, and always with a PPT.

THis is the best imo, but there are a lot of other exercises.
>>
It will cost 50 bucks and 5 hours drive to see her but there is a chance for fug. Has to be today, non-negotiable. Yes/No?
>>
>>48629089
>20.4kg or .5 if you're autistic.
wut
>>
>>48629152
>>48629158
try actually doing some exercise
>>
>>48645566
you ask here, which means you wont get to fuck her.
yes you should go today, because you'll get to interact with a woman, and you'll get some practice.
>>
can I safely drink half a gallon of milk a day for at least a period of a year? I am not overweight, and plan on gyming 4 days out of the week, including working a job that requires me to be on my feet and moving for 4-5 hours of a day. I don't wanna get diabetes n lactose intolerance n shit.
>>
>>48645684
its safe, you fucking poorfag
>>
I only have one thing I want to change about my body... My hands

My hands are soft and girly looking sometimes. I want meaty looking rough ones. I know it's alot of hard work, but: Is there anything that thickens up the flesh on your hands reliably?
>>
>>48645684
>falling for HAGOMAD
Retard

>>48645765
t. Zoomer who loves his estrogen juice
>>
>>48645776
become a concreter, tiler or bricklayer if you want the gnarliest hands. Otherwise do plenty of heavy lifting and carrying
>>
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>>48628718
Tell me about yoghurt. I'm cutting at the moment and would like to incorporate yoghurt into my diet for lunch. I know Green Yoghurt is the best but I do not know if I should get original and just add honey and berries, or just get a flavoured one and add berries.
>>
>>48628718
Stopped reading at ectomorph
If you genuinely believe in somatotypes you should kill yourself as soon as possible.
>>
i'm doing a 6-day routine with 3 days being cardio/boxing, rest is weightlifting.

i want to increase both strength mass. should there be a difference in what i eat on the different days?
>>
>>48645793
I called him a poorfag because he doesn't use normal food. Not because he is going for half gomad.
>>
>>48646131
nah as long as you eat enough,
>>
>>48635243
upvote
>>
My program wants 3x15+ lat pulldowns but I don't have the equipment for it. I heard chinups are an alternative but I can only manage a set of 5 (possibly 6-7 if i go to complete failure). Any better alternatives?
>>
>>48646281
nah chinups are pretty much the GOAT just do 5 sets of 3 if 7 is your max
>>
>>48646131
Different Anon but do you do the cardio and boxing to lose weight?
>>
I'm in need of a trap exercise
I have 2 dumbbells that go up to 60lbs (or one up to 70~). I workout at home. Willing to do highfuck volume
>>
is it really that bad to static stretch before working out if youre just going to be doing to pussy eliptical cardio stuff
>>
Started SS 1 month ago or so after recovering from a broken collarbone that turned me into a fatass, how are those 1RM numbers? Currently 1m82 90kg.

OHP: 35
BP: 60
S: 85
DL: 110
>>
>>48646723
Get a rack and a barbell. You need it to train serious anyway.
This shit will yoke the fuck out your babby traps.

https://www.youtube.com/watch?v=-0t_hCzUgvM&t=1s
>>
>>48646845
I live in an apartment building, 19 years old and pretty poor. So yeah, that kind of rules out a barbell. That's precisely the reason why I'm searching for a dumbbell high-volume trap exercise
>>
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started going to the gym with a friend of mine, he is teaching me basics of getting stronger and doing things with right form. The problem is that all his workouts just involve 1 big lift and 2 accesory lift so if its back and biceps day its just deadlift and some rows on top of it
is this enough or even good programming?
>>
>>48641544
Bump
>>
How do I build back muscle?
>>
>>48647118
Pull ups, chin ups, rows.
>>
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>>48647118
Uh, gee, I don't know, have you tried working your back?

>>48647059
just 2 lifts is relatively light programming, there's no way that effectively works the different muscles of the back and different parts of the biceps.

Also
>rows
>biceps

>>48646824
1RM is not great m8. I mean you clearly were injured and are coming back but I wouldn't be bragging about that to anyone.

>>48646801
eliptical is probably the last thing you'd need to stretch for.

>>48645776
pic related
>>
>>48647118
OHP + Pull ups
>>
I'm new. Are they any exercises that work out the belly and sides but doesn't strain the back? Also, are dumbbell side bends any good?
>>
>>48647571
does ohp build back muscles apart from maybe traps?
>>
>>48645606
Didn't work out but thanks Anon
>>
>>48647712
The belly is not a muscle
>>
>>48647864
Do you tell people that legs aren't muscles too?
>>
>>48647118
I have a strong back from carrying a heavy backpack on most days.
>>
>>48647955
The leg isn't a muscle either retard
>>
>>48647118
Retract your scapula
>>
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After doing one year of bodyweight fitness (because I'm a cheapskate and wanted to see if I could stick to a routine), I pulled the trigger and ordered a standard 220cm, 20kg barbell+120kg worth of plates.

I couldn't find anything on the second hand market and had to buy everything new which cost me a pretty penny.

As such, I didn't buy a bench (I do have a plain wooden bench in the garage if that counts) or a rack squat. I understand that there are ways to do squats without a rack to the detriment of effectiveness.

Nonetheless, if I were to buy a bench or a rack like in pic related, which one would be the better pruchase?
>>
>>48647712
if your goal is to hit obliques. Don't use heavy dumbbells. Use weight that allows you to go to your max ROM.

a similar exercise to try. Check out video at 1:10
https://www.youtube.com/watch?v=FIL4quZ5Tmk&t=69s
Harder than it looks,
>>
>>48647969
Obviously I know that. I was just wondering considering how common such terminology is in fitness. Now that I know you're just being pedantic, I can ignore you. :^)
>>
>>48648009
>150 per year
Where?
>>
>>48648043
Shit if I know, I didn't make the picture.
>>
>>48648009
i would prefer to get the squat stands and do floor press for now
>>
>>48648043
Planet fitness, probably. Also I doubt any of the equipment that cheap is worth that money.
>>
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Anyone here confirm if face toning exercises work?
>>
>>48648145
Toning is a myth in any facet, only way to lean your face out is to lose body fat
>>
>>48648145
facelet detected.
>>
>>48648168
I wouldn't be asking if I wasn't
>>48648161
I mean, you have muscles in your face, no? I've seen guys here before showing off their weird routines to get face gains but I don't recall if they were full of shit or not.
>>
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>>48648195
try this
>>
>>48630647
I fooled around with this girl once. First night we hooked up we were drunk and it was dark, went at it 3 times. She left and I noticed mascara all over my sheets, figured it was from smashing her face in the bed. Few days later she came over, did some foreplay but as soon as I went p in v she started to cry so I stopped. She said it always happens with her and she tried to give me head while still sorta crying. I had to stop after a minute because I didn't want to go down that rabbit hole.
>>
Good morning, folks.

5'8 at 253 lbs down from 287. Trying to eat around 1400 calories. Started in July. I'm quite happy with my progress, but I've been stuck at low 250 for about a month. My eating habits haven't changed and activity is relatively the same (aside from being sick ATM). What are some options for breaking the plateau and continue losing weight?

For clarification, I used to regularly go to the gym. Squats, bench, rows, ohp, and deadlift split over the week with squats every session. Stopped going when I started working.

After I stopped going, I gained a bunch of weight. In July I started basic calisthenics (push-ups, situps, squats, lunges) and walked. Two weeks ago I transitioned to light dumbbell exercises and using machines. Machines are lat pulldown, ohp, and bench. Dumbbell exercises are curls, skull crushers (or using cables), squats, and lunges.

Sorry for blogpost-esque post, just wanted to be thorough.
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>>48648325
eat less
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>>48648195
Your face muscles are not meant to be over worked like traditional muscles. Face exercises are bullshit
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>>48628718
My elbow hurts a bit when i flex my triceps. it's not verry painful and i function just fine in day to day life but it has been like this for 3 weeks and it's really annoying. Does anyone have an idea of what could be the cause and fix of this issue?
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>>48649337
>>>48648043
tendinitis or bursitis in other words improper use, overuse or not yet prepared for whatever you are using your FOREARM muscles(not your elbow).

But that's just a guess. actually with bursitis there are other causes. Lucky for you youtube is full of tutorials on how to deal with it. I suggest you google either
>elbow pain rehab
>medial epicondylitis = golfers elbow rehab(I doubt that you have tennis elbow)

if you see people talking about negatives and voodoo flossing, I support these methods of rehab, but there are a lot of other methods. Stretching is a pretty big one too
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>>48650104
thanks, i'll look into those



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