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Giving up video games, cooming and porn has changed my life far more than weightlifting just by itself. If you’re not progressing socially despite having a healthy/aesthetic body, good skin, etc. try dropping some bad habits and see how much you flourish.
Good idea
Any advise on how to do it?
Dopamine diet. Starve your brain of all your usual pleasures for one to two weeks, then introduce new rewards.

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Would you mind getting your muscle butt rimmed and tongued by a cute trap?
STFU nigga
Getting absolutely fucking dominated by a sissified twink while you're a yoked monster is patrician

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Rate my potential.
What exercises should I focus more on?
Cut or maintain?
23 replies omitted. Click here to view.
>200 calorie deficit
>loses 1-2lbs a month
>dies before he's thin
>I legit thought you'd be like 95-100kg.
I am. Just a typing error.
Post lifts, don't lie because I'll know
So 500 calorie deficit now. Then maintenance after I become lean?
No, you should be at a 1000-1500 deficit. 500 is a waste of your time. Aim to lose 2 lbs per week minimum, not counting the first couple weeks of water weight loss which should be more.

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>Why yes I drink and bathe in blood, how could you tell?
Explain or gtfo

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Ive been following Greg's advice for a couple months and im not gaining any size or strength am i doing something wrong?
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Madcow 5x5 for big gains


Because he isn't qualified to desig his own routine.
Exactly i have no idea what im doing. It seems like theres so many approaches it gets kind of confusing which way to go
Is power building the best?
The term implies serving two masters, which is nearly impossible. But trying to improve strength and hypertrophy simultaneously can be done, especially for new lifters

> heavy compounds with a progressive overload scheme (workout to workout, weekly increased, monthly increase, 5/3/1 periodization etc.) for strength
> high rep accessories for hypertrophy with whatever volume and frequency you can handle
Greg ? The fuck's Greg? I don't know who your daffy pals are mate

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I eat these…a lot. I eat other food too, but I almost always eat at least 3 of these a day. Is this unhealthy?
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sodium, fat and carbs, more or less in that order. if you must eat that garbage, 1-2 cans of tuna in each one you shovel down your gob.
It's loaded with carbs and not much else. Don't let the Boomer fags scare you about the sodium(it's always Boomers who are afraid of this)

Regardless not bad if you need the carbs but it wouldn't hurt if you put it on top of some meat like most japs.
What? Redpill me on sodium then. You're telling me it isn't awful for you?
I'll tell you but it's better for you to search on your own to make a judgement. Let's just say that high sodium isn't as big as a concern as we once thought. Low sodium is linked to high levels of LDL Cholestrol(the bad kind of cholestrol) and Triglycerides which cause heart disease which we all know is the numbet 1 killer in America. Yes too much sodium IS BAD and you should never exceed any mineral or vitamin as you will JUST your kidneys if you choose to but just bare in mind sodium is essential also in regulating your body's fluid balance.

Regardless again, search on your own and don't listen to dumbfuck boomers about who just listened to whatever the food industry told them 40 years ago.
Furthermore if you're still concerned about sodium I suggest you breakdown what your daily intake of it is in your diet. Again, too much or too little is bad but also don't try stressing about it.

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I can't break 90kg for reps. It's been months of pushing and failing and deloading. Someone help
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The raw numbers don't matter. It's about how you progress / fail. You're obviously not progressing linearly anymore.
But I wasn't progressing on 5/3/1 either.
Based retard
smolov jr. is the program for you. increased my bench from 275 lbs to 300 lbs in 3 weeks
>I recommend you break 90kg while on a diet and test your 1 rep max once every two or one week.
Don't do this
Just switch up your programming, 1RMs have no place in your training except if you're competing

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How many exercises should fullbody routine have if i aim for size? are for example squats and dead enough for legs or do i need more? not a beginner i lift 1/2/3/4.
You need 45 to 100 EFFECTIVE reps per muscle group per week. You do the math. Usually less is more.
What is EFFECTIVE reps?
What a completely empty statement.
45-100 is quite a big fucking range
>not a beginner

Yes, if you want to optimally train specific muscles, you will want to include isolation. Especially for stuff like rear delts, which get close to no work from basic compunds.

Just run Nippard's hypertrophy program, bro. Run it through once and then make adjustments based on your preferences and goals. He comes from powerlifting into pro bodybuilding, so you will probably like his stuff.

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>finish a 30 minute workout
>walk home
>smoke a joint
is there a better feel? is there really?
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Bros my gf and I split, in the last month I've gained like 13lbs and become chubby, whats the best way to lose fat fast. I have a date in a week and wanna look decent.

Should I fast or cut on low cal?
definitely this
You’ve obviously never done cocain

Shits not that intense just like really good preworkout
Probably run a lot or cardio

Also cut calories hard meanwhile and even cut all sugar/ carbs if you can handle it

Drink a lot of water and broth soup for hunger

Godspeed you got this

Besides if she doesn’t like you for who u are then fuck her anyways
>smoke weed
Horrible short term memory but happy and content
>dont smoke weed
Better memory and clearer mind but depressed and sad as shit
Wtf do I do. I havnt smoked in 3 weeks and feel depressed and sad but I dont want to go back to being a short memory retard.

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You finished? I mean there's only so much half repping Anon. It looks like you're ego lifting for those heavy sets

Not everybody, and I'll you Anon - not everybody has an awful range of motion.
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>Your form's awful Murray
>Me? My forms awful? Oh yeah how is my form awful?
>Swinging your back into your curls.....leg driving your OHPs...you just wanted to say you can OHP 1pl8..Youre just like the rest of them!
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Have you seen what it's like out there, Murray? Do you ever actually leave the machines? Nobody's allowed to grunt or scream when they're lifting. Nobody's committed anymore. Nobody thinks about what it's like to make it. You think men like Thomas Gains, men on gear, think about what it's like to be natty like me? To be anybody but a chad? They don't. They think we'll all just sit there and ATG squat like good little goys. That we won't take four scoops and go wild.
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>C'mon, Murray, do I look like the kind of dyel that could be a Chad? I mogged those guys because they were fatties. EVERYONE is a fatty these days. It's enough to make anyone crazy.
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>How about another joke Murray?
>what do you get when you cross a high fat and calorie diet, with a lifting program that has low reps and treats cardio like trash?
Weird movie
Nice thread though

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I stole this from a neightbour next door, kek.

So far seems good enough to do some exercises.

can any anon calculate it's weight?
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Give it back Bettynho
concrete is 39 grams per cubic inch, that's 8 inch pvc and it looks about 16 inches long
so, we take pi and multiply by 8, then 16, then 0.039, and we get a weight of you're a fucking nigger go back to africa
That's funny, your math must be on point because that works out to EXACTLY 10kg if you multiply it by 2 because there's 2 cylinders
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urg anon, give grug back his lifting wheels, grug need so grug can be a grad.
Why don't you go steal a scale and find out?

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Will lots of dips and OHP give you comparably good chest development to someone who benches a lot even if you don't bench?
1 reply omitted. Click here to view.
yes but you'll be an upper chestlet
You should do some sort of incline press too to complete the chest
Dips, depending on your angle, are chest dominant and removes a lot of delt.

OHP is mostly delts and very little chest.

If you are doing bw dips, you’ll only get so big, but if you can add weight to them and not destroy your shoulders you should be good for chest, provided you are at a chest dominant angle and not tricep dominant.

Bench press is great though, you should do it if you can.

Btw, flat bench press will stimulate both the sternal and clavicular heads of the pecs. Mosts people will not be able to emphasize the uppet chest with incline bench because when you add incline, you take the load off the chest as a whole and put relatively more on the delts and are lifting less total weight as your delts are wesker than your chest.
how to hit chest angle?

A little bit forward lean. The more upright you are the more tricep will be involved.

Your pecs function is to pull the upper arm across the body towards the midline. Consider that when trying to do any chest exercise. Look at an iso chest exercise, the pec fly, which is purely just moving your arms across the body.

Something that helps me focus on my chest if I'm doing dips is to think about bending the bars/handle inward, not just try and push myself up and away from them.

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So I went over the recommended program, I did "Built Like A Badass" twice over now. Can anyone recommend a intermediate-advanced program for body building?

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

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thanks, looks good

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Started doing cardio this week, I'm in agony bros
whats that app?
FitNotes, free on android
Half of that data is irrelevant and the rest is only relevant for putting together your workout. Not for reviewing it. You should know all this before the week even began.

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Post jockos, I will include the ones that amuse me
>Force a meme for me
>because jockoposting hasn't been common for fucking months

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