[a / b / c / d / e / f / g / gif / h / hr / k / m / o / p / r / s / t / u / v / vg / vm / vmg / vr / vrpg / vst / w / wg] [i / ic] [r9k / s4s / vip / qa] [cm / hm / lgbt / y] [3 / aco / adv / an / bant / biz / cgl / ck / co / diy / fa / fit / gd / hc / his / int / jp / lit / mlp / mu / n / news / out / po / pol / pw / qst / sci / soc / sp / tg / toy / trv / tv / vp / vt / wsg / wsr / x / xs] [Settings] [Search] [Mobile] [Home]
Board
Settings Mobile Home
/fit/ - Fitness

Name
Options
Subject
Comment
Verification
4chan Pass users can bypass this verification. [Learn More] [Login]
File
  • Please read the Rules and FAQ before posting.

08/21/20New boards added: /vrpg/, /vmg/, /vst/ and /vm/
05/04/17New trial board added: /bant/ - International/Random
10/04/16New board for 4chan Pass users: /vip/ - Very Important Posts
[Hide] [Show All]


[Advertise on 4chan]

[Catalog] [Archive]

1 reply omitted. Click here to view.
>>
Basic Barbell Lifts:
Stronglifts is a great resource for the five basic barbell exercises.

Mobility, Stretching, and Self-Massage Resources:
Yoga for athletes: Yoga can be done anywhere without any equipment and is excellent for building flexibility.
Mayo Clinic basic stretching guide
Athlete's guide to foam rolling
Make your own foam roller

Do anybody struggle that being an ultra thin twink is actually the male ideal, not being a strong, big, macho man?
>>
>>73851210
It's ideal for faggots who want to be fucked
>>
>>73851210
Says who? This is literally just fags and teenage girls who think this is true.
>>
>>73851210
Do you personally want to be a weak little bitch? Or do you want to be strong and capable?
>>
File: 1709901995015163.jpg (152 KB, 900x750)
152 KB
152 KB JPG
Which side are you on, /fit/?

File: 1651711638776.jpg (221 KB, 1845x1017)
221 KB
221 KB JPG
I am a personal trainer and I will just admit it: I actually don't give a fuck about these people who want to get in better shape. I definitely didn't get into the job so I can "help people" or watch a deteriorated office worker try to redeem whatever is left of his life and body.

Do most PTs actually give a fuck?
5 replies and 1 image omitted. Click here to view.
>>
>>73850270
Yeah and thats why you make $20 an hour lmao
>>
>>73850270
this is like saying "i'm a taco bell worker and i don't actually care about my customers' eating experience." we know you're just there because you can't do anything else.
>>
>>73850270
Did you do it to get laid?
That's motivation for most guys.
Not a bad reason.
>>
>I'll just admit it
Everyone already knows this. It's just a job, no shit you don't care. If anything, you WANT your customers to not only fail, but craft a delusion that keeps them coming back to you (ie FAILING). That is, if you're doing it full time as a legit job.
>>
>>73850908
Yea pretty much
>>73850994
It is a pretty pathetic reason, in the age when you can order cunt to your doorstep like takeout

File: Work out routine.jpg (518 KB, 2550x3300)
518 KB
518 KB JPG
34 replies and 8 images omitted. Click here to view.
>>
File: IMG_1076.png (227 KB, 1242x2208)
227 KB
227 KB PNG
>>73849542
This really is what I'm doing now. But I'm starting SS in a few weeks.
>>
>>73842075
1x6-8 OHP
1x6-8 Tapbar squats (deficit) / deadlifts
1x6-8 Bench/incline
1x6-8 rows/lat pulldowns/pull up

twice a week. it is to minimize stress and aging while maintaining a adequate physique.
>>
File: IMG_9789.jpg (281 KB, 1024x1024)
281 KB
281 KB JPG
>>73842075
Monday (Lower)
Back Squat 3x3-5
BB Walking Lunge 3x8-10 per leg
Romanian Deadlift 3x8-12
Weighted Pull Up 3x8-10
Cable External Rotations 3×15-20

Tuesday (Upper)
Bench Press 3x4-6
BB Row 3x6-8
Weighted Dip 2x8-10
Face Pull 3x12-20
Tibia Raises 3×20-25


Comment too long. Click here to view the full text.
>>
I rotate these 4 days but only doing 3 workouts a week, and I just try to add weight or reps or both depending on the exercise and I always warm up for several sets before the AMRAP sets with bands and plyometrics to get all my joints warm, so it’s more like 3-5 sets

Upper (Horizontal and Arms)
BB Bench 1xAMRAP
BB Row 1xAMRAP
DB Overhead Tricep Ext 4x15
DB Supinating Curl 4x12

Lower (Quad focus)
BB Squat 1xAMRAP
BB Lunge 2x15 each leg
Toe to bar 3xAMRAP

Upper (Vertical and Shoulders)
BB Overhead Press 4xAMRAP

Comment too long. Click here to view the full text.
>>
File: PUSH 1_Page1.png (30 KB, 992x1403)
30 KB
30 KB PNG
>>73842075
here's mine

File: tyson.png (1.28 MB, 723x786)
1.28 MB
1.28 MB PNG
How many /fit/ anons would be needed to beat Mike Tyson in his prime without using any weapons?
133 replies and 28 images omitted. Click here to view.
>>
>>73847318
There are 0 people on the board that can take a bare-knuckle shot from prime Tyson.
>>
File: luke smile.png (331 KB, 454x539)
331 KB
331 KB PNG
>>73847731
>thinking you could beat Tyson by kicking his legs "because he's not used to them"
The funniest fucking thing I've seen on /fit/ in months, thank you
>>
>>73851330
Humans can dish out a lot more damage than they can take.
Even the mighty are credibly threatened by wimps for any moment of no guard.
Only skill keeps the strong to use their strength in offense and defense.
>>
>Easy Sparring: 30-300LBF
>Aggressive Sparring: 300-600
>Steady Combat: 600-900
>Heavy Hitting: 900-1200
>Skilled Strikes i: 1200-1500
>Skilled Strikes ii: 1500-1800
>One Ton Territory: 1800-2100
>NO MORE NORMIES AND SLOBS BEYOND HERE
>ONLY TRAINED SERIOUS MARTIAL ARTISTS
>Two Ton Territory: Middle weights use both hands or really hit the weights to squeeze it out but heavy weights live here
>Three Ton Territory: the mighty among the heavy weights
Physicists experiment with the strongest kickers they could find: (I mog them with my full ton half Tyson fists)

https://www.youtube.com/watch?v=NqzW17E0jFk
>>
>>73851491
I am a simple tall lifelong karate kid boxer.
Let's say Tyson and I are both 5'10 and start out skinny like Steve Rogers at 120 lbs with no significant muscle on the frame. Sedentary skinny. I put on 50 lbs at 170. He puts on 100 lbs of GAINS at 220. He is practically two men's worth of muscle on one frame.
2800lbf/50lbs = 56lbf Striking Force :to: Muscle Mass
>in English doc?
>Punching: Gains
100*56lbf = 5600lbf,
Let's round up Tyson's skill and rage and incentive to a solid 6000lbf. Easily he is in the 3 ton territory with Francis Ngannou and Tyson Fury Gypsy King. It would take 3 above average men to stop Tyson and safely restrain him without putting themselves in ridiculous fool hardy stupid risk.
It would take far many more average shlubby men to risk themselves on that and dare they show cowardice their teamwork would not bind them together like a chain but a string of bitchmade wimps. That being said, if IRON MIKE wanted to he could Saitama them all to hell through the building.

File: 1707880094614704.png (423 KB, 1024x797)
423 KB
423 KB PNG
I feel my arms fucking dying, but I don't feel my back at all.
At best a little tingle at the upper back, but the redder part in picrel is completely silent, nonresponsive.
What gives?
90 replies and 7 images omitted. Click here to view.
>>
>>73833807
Try one handed rows with dumbbells and cables. Barbell rows require a lot more focus on stabilizing your core and maintaining the same preferred back angle through the motion, as well as limiting the rom by the bar itself.

For cables I do them seated and use my offhand to brace against my knee. I don't twist my torso or jerk by body back with the rep, keep everything still and move the weight slowly. For dumbbells I do them standing behind an inclined bench and bracing my offhand against the bench while my feet are in a fencing stance with my backfoot pointed to the side. That's just the most comfortable way I found to do them, way better than that knee on a bench shit.

Also what's really underrated is chest supported rows either by a machine or dumbbells while lying on an inclined bench. I prefer the machine and it lets me get a great controlled stretch with both arms at the same time.
>>
>>73831183
Pulling with your arms, not your back. Imagine your arms are just stuck to the thing and don't do anything. Unless you have really weak forearms, you should feel it mostly in your back if you're pulling it right. If you're feeling it in your arms, you're treating it more like a pull-up or a curl.
>>
>>73838900
Weirdly, I've had a better time forming a mind-muscle connection (even out of the gym) after a big trip on shrooms.
>>
>>73835888
>its like I just get tired, as if in a dream, as nothing feels weak, but I slowly am less capable of doing them
Same. I finally figured out I’m not built for it after trying to force it for years. It’s probably due to high lat attachments but I don’t really know. Move on to other exercises. One handed kneeling cable pull downs from the side work better for me. I just wish I made the switch sooner but I resisted because they look goofy.
>>
>>73831183
i always do these behind the head. seems to target lats better and allow less momentum cheating.

File: 1702381404899680.png (1.31 MB, 1024x1024)
1.31 MB
1.31 MB PNG
>single handedly solves upper body
Why is there no lower body equivalent??????????????????
141 replies and 23 images omitted. Click here to view.
>>
>>73845816
Based scrapyardmaxxer.
>>
>>73842679
no amount of volume will change the fact that you need to be within about 3 reps to failure for a set to not be a waste of time and that sets with more than 35 reps are shit for building muscle, so, unless you literally weigh 40kg, 25kg kettlebells do not solve anything
>>
File: hqdefault-2204438635.jpg (15 KB, 480x360)
15 KB
15 KB JPG
>>73837789
>minimalist leg equipment
2 plyo boxes + loading pin + plates + handle
allows you to do "ukranian style" deficit deadlifts or squats, or you can use another carabiner/chain to lengthen it so it's not at a deficit
can do as much weight as you want
all pieces are very versatile, so huge bang for your buck.
another option: a resistance band/board/bar system. Very little footprint and you can do many exercises on it. Can scale infinitely if you get heavy bands and/or combine many bands. Deadlifts feel great, but squats are a bit iffy.
>>
Stairs, uphill, or box jumps.
>>
>>73851254
Well, it's a good thing that you don't really need to build a lot of muscle on legs. Unless you want some gayboys thirst for your unnatural drumsticks.
Hundreds of swings/snatches will build a solid posterior chain.
Also pistol squats with kettlebell are goated.

File: 378647364974.png (1.07 MB, 962x1112)
1.07 MB
1.07 MB PNG
was his routine good?
>>
his back routine is based and all other back exercises are a huge meme

I'm 322... And it's very hard... help me, I really want to... I need advice... Help, help help help.....
13 replies and 3 images omitted. Click here to view.
>>
>>73851307
Making up what? Basic math? I was 218 and lost 1.5lbs a week doing the same thing at a lesser deficit (750 cal under maintenance)
>>
she cute
>>
>>73848611
>322
fast longer you lard.
>very hard
use caffeine to suppress hunger at first, then drink snake juice when hunger subsided. e z p z
>>
File: IMG_7650.png (2.65 MB, 1284x2778)
2.65 MB
2.65 MB PNG
>>73851303
5’11 330 lbs two years ago. 5’11 175 lbs (late 20’s) otter mode a couple months ago. JS it is possible if u want it bad enough.
>>
>>73851423
Lmfao you're so dumb. Okay, keep prattling on about nonsense you have no idea about. I'm not your tard wrangler.

File: 1681131112935782.png (480 KB, 596x548)
480 KB
480 KB PNG
18 replies and 4 images omitted. Click here to view.
>>
File: 88.jpg (103 KB, 500x373)
103 KB
103 KB JPG
>>73850406
Then, if true, I keep my pace up. I will be able to travel to the past to help Hitler.
>>
>>73850406
Physiognomy has taught me to not trust this man. I will eat all the eggs.
>>
>>73850406
Eat whatever you want. If you want to lose weight just eat less and be hungry.
>>
I eat 8 eggs daily and drink atleast 1 litre milk.
Yes im white
>>
My grandpa eats 2 eggs and a piece of toast every morning and is a spry 84 year old who hits a 5 over par average on 18 holes of golf from the white tees.
Cutting pork and beef down did help his blood work and energy though, so that's real.

File: IMG_5270.jpg (151 KB, 1242x655)
151 KB
151 KB JPG
Big shout out to the guy on here who showed us this line. I can’t believe it works.
Post your mires boys
209 replies and 29 images omitted. Click here to view.
>>
>>73845571
Kek this
>>
>>73846950
It’s both for sure.
>>
>>73839671
As I was working out in a shoulder press machine some girl on the tread mill in front of me saw me through the mirror that was in front of her and she lifts her shirt up from the back so I can obviously look at her ass. Her shirt was pretty long and it didn’t make sense to roll it up from just the back cause she ended up tying it but kept the front down. This only happened when we made eye contact through the mirror. The whole time she was facing away from me though Maybe this was her way for me to check her out
>>
>>73851421
>Thoughts?
yeah
fuck you
>>
File: mfw_gusic.jpg (49 KB, 1023x959)
49 KB
49 KB JPG
>>73839671
>working as bartender
>late night finishes but drunk mires everywhere
>clearing glasses
>overhear older milfs talking about breast sizes
>girl at table sees my knowing look at this and laughs
>milfs take notice of me
>hotter one stands up and approaches me
>pulls out cleavage and offers a motorboat out of nowhere
>'not while I'm on the clock'
>disappointed but accepts this
>they were fucking nice
>ff to end of the night
>clearing glasses out front
>same milf wants hug goodbye

Comment too long. Click here to view the full text.

Why is escaping the skinnyfat curse natty after age 25 such a nightmare?
231 replies and 20 images omitted. Click here to view.
>>
>>73851416
>Whey tends to spike my insulin a lot,
Are you diabetic? This shouldn’t be that important to you. Insulin is good, shuttles glucose to your muscles . That’s why body builders inject the shit. Not that casein is bad but having some whey in the morning or immediately after lifting is pretty easy.
What’s your blood glucose in the morning?
You could be not eating enough, also, and I doubt you’re over training.
>>
>>73851379
>>73841254
I’m this guy.

Stats: 180cm 74kg
Been eating just under 1700kc a day, lifting 4x a week. Body shape won’t budge.

At some point in 2022 I was eating as low as 1400 cals. I lost 15 lbs still retained the pear shape.
I do not consume any fizzy drink or alcohol or fast food (I can’t anyway with my SSRIs)
I never eat over 2000kj a day at 5’11”. I have been doing ppl since September
And YET
My body stays the same high E Low T phenotype. I probably eat less than most here yet I still look like a woman
What day you CICo friends?
>>
>>73851472
It’s really basic shit and you don’t even need to read the millions of studies backing it up to know it works. Literally every single professional body builder follows CICO for cutting before a show.
>>
>>73851479
>I have been doing ppl since September
Post your routine.
>>
>>73841226
qrd on suicide cut? looked it up now a crisis response team is on the way to my place.

>>73841294
qrd on this homo program? I'm not paying.

File: 1710827472790.jpg (165 KB, 1280x720)
165 KB
165 KB JPG
Working out and reading have transformed me into a better man. I wish I could return to high school with my current mindset. Although I haven't been in a relationship, I've learned valuable decision-making skills in life.
>>
>>73851483
This looks cool Anon, where is it from?
>>
I just know this is gonna be cringe but post what you've read that helped transform you into a "better man"

File: 7wk73y.png (9 KB, 819x827)
9 KB
9 KB PNG
What is ultimately a healthier alternative when looking at long-term usage? Excluding factors of other harmful additives found in energy drinks and tobacco itself, purely comparing the caffeine and nicotine?
1 reply omitted. Click here to view.
>>
Yibbida bazzonga wabadoo bench press skooma! Flimflam waggawagga chibna bench press, bliffity blaffity shibbidy shab bench press! Wobbly wibbly woo bench press, yibblesnaff shabadoo simlish! Shiggle shuggle flibberflabber bench press, wibbly wobbly wugga wugga! Zib zab zibble bench press, waggawagga shibbidy shab simlish! Flaffity flobbity floop bench press, zibblezob wigglywag simlish! Waggawagga flibberflabber zibbity zob bench press, wibbly wobbly wugga wugga simlish! Shimmy shammy shibbidy shab bench press, zib zab flibberflabber simlish! Yibbida bazzonga wabadoo bench press, wibbly wobbly shiggle shuggle simlish! Gibber gabber zibbity zob bench press, flimflam waggawagga shibbidy shab simlish! Shimmy shammy shibbidy shab bench press, wobbly wibbly woo simlish! Zib zab flibberflabber shibbidy shab bench press, waggawagga zibblezob simlish! Gibber gabber zibbity zob bench press, flimflam waggawagga shibbidy shab simlish! Shimmy shammy shibbidy shab bench press, wobbly wibbly woo simlish! Zib zab flibberflabber shibbidy shab bench press, waggawagga zibblezob simlish! Gibber gabber zibbity zob bench press, flimflam waggawagga shibbidy shab simlish! Shimmy shammy shibbidy shab bench press, wobbly wibbly woo simlish! Zib zab flibberflabber shibbidy shab bench press, waggawagga zibblezob simlish! Gibber gabber zibbity zob bench press, flimflam waggawagga shibbidy shab simlish! Shimmy shammy shibbidy shab bench press, wobbly wibbly woo!
>>
>>73851257
just use both fag
but your only sources of caffeine should be coffee, tea, and chocolate (none of that energy drink shit) and your only source of nicotine should be tobacco (none of that zyn or vape shit)

>>73851320
based
>>
>>73851320
Hahaha
>>
>>73851257
you can only ascend to this list after doing Nofap + Cold Bath + MGTOW + eat raw meat + eat facing the wall + biohack + sleep on the floor to fix the posture + Jordan Peterson + mewing + HBD + RSD + jelq + sleep 5 hours a day + iced coffee without sugar + equestrian + compilation mitadas gibeiranaro and Enéas + raw garlic + rivotrill + Brain Force + Fasting + iasd meditation + songs for concentration, focus and intelligence + internet IQ test + monkey noises when alone + Viking cancer lineage groups + stay away from 4G internet pole + youtube from Alexandre Tasca + 5 seconds calisthenics atacama desert + glasses from the turn down for what in the profile picture + nietzsche quotes in brainy quote + raise chicken in the room without the parents knowing + a spoonful of oil when you wake up and before bedtime + 24hr fast every 72hrs + VT at the premiere as soon as you arrive from the stadium + Ultras World channel + LibreFighting + Operation Werewolf + buy Paul Waggener merch + Centhurion METHOD + humilliation exposure with the purpose of creating a crust in your mind capable of developing a resilience that resists humiliation as if it were nothing + taking a bare bath in a gym shower with a pissed floor + home weight training + hacking sleep + Entrepreneur + 10 books of self help per month + PUA + walking with open back to show domination and confidence + Biokinesis + 432hz music + Moving the stick without blinking the butt + transcendental meditation + minoxidil to grow a beard + filmography Jason Stataham + going to the cinema alone + saitama training + lair brook diet + alkaline water + The Wim Hof Method + articles from O Sentinela + Dídimo Matos Library + sleeping facing the wall whistling in the dark to scare the curupira + giving 3 skips every time you get out of bed + create a course on how to make money on the internet + free diet ebook + count macros and micros + 600 score at the Bar mitzvah + breed large cockroach to kill cockroaches
>>
>>73851355
Yeah, but I also don't want to Lizardmaxx with a 90 year old skin at 65. It seems most good looking people just get off everything and eat food that came from earth.

Case in point the 57 year old who just eats eggs and works out.

Previous >>73807666

>Advice for new rooners
- Build up speed and mileage SLOOOOWLY (start with 15 minutes, increase mileage 10% per week)
- It will feel like you're going slow, you are; don't worry about setting good times for a couple months
- If you start to feel pain anywhere, stop and rest
- Don't try to copy what pros are doing. Do what feels natural
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans)

>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png (embed)
https://i.imgur.com/qNJIy.png (embed)
>I want to roon a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/

Comment too long. Click here to view the full text.
127 replies and 31 images omitted. Click here to view.
>>
>>73847945
Thanks for the tip rooanon. I am anon who had forearm fatigue and I figured it was just because my upper body got weak focusing on maratrooning.
Looking forward to more easy roos, I feel more balanced and am starting to get leaner again. I think I am too efficient at running to burn that many calories, but the full body burn of the roo hitting new muscles is enabling leanness gains.
>>
>>73837530
anyone else have problems with nausea after 10 miles +

i was doing 5 miles a day but it was too easy so i stepped up to miles a day which isnt hard to do per say

but i have an issue where i get super hungry and thirsty afterward, and when i consume something like 5 minutes later i feel super sick and projectile vomit, then i feel fine again

is the core too tight to eat? does it take awhile to loosen up? im very confused
>>
>>73851099
stepped up to 10 miles* per day
>>
>>73851099
kek what are you eating? maybe you need to ease into it. nothing better than slamming a massive meal after a 25km workout fugg I love longrun days...
>>
>>73851476
i usually consume alot liquid im guessing is the culprit


[Advertise on 4chan]

Delete Post: [File Only] Style:
[1] [2] [3] [4] [5] [6] [7] [8] [9] [10]
[1] [2] [3] [4] [5] [6] [7] [8] [9] [10]
[Disable Mobile View / Use Desktop Site]

[Enable Mobile View / Use Mobile Site]

All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.