When i first started lifting i was either doing strong lifts or starting strength or something similair. As a new lifter i started curling (for the girls), but i did it with "heavy" weights for 5 reps for either 3 or 5 reps. My biceps have never been bigger and theybhavent gotten as big since. What did my biceps mean byb this? Is that attributable to noob gains? Or is 5x5 biceps an actual thing?
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My biceps got bigger doing weighted pullups for 3x6 than they ever did after endless curls. Different things have different results for different people, don't sweat it too much. It's good to change programs to see what change could bring on good results but at the same time don't stop and start programs all the time.
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I remember some study that suggested the biceps are more explosive than enduring amd therefore should be trained with a variety of reo ranges
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>>42304197
You literally cant
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How do I tell my barber I want my hair to look like Zyzz without seeming like a gay fanboy? To keep it fitness related how many push-ups can you do in a row?
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>>42303932
step 1, travel back in time
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>>42303932
He wore the wig ironically
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>>42303932
Go back 5 years to when that style was relevant.
You guaranteed dont look as good as zyzz so you'll just look like a skinny faggy scene kid
>be me
>at the gym doing SS+GOMAD
>suddenly some Chad passes by and sees my gallon of milk
>"you seem to like milk bro"
>I nod silently
>"why don't you take some at the source?"
>he pulls his dick out
>some people laugh
>a shadow hides my eyes while I tip my head down
>"soka..."
>suddenly all the gym becomes dark and gloomy
>"A ningen like you should learn respect...please m'ladies step back..."
>the Chadbro laughes but is worried
>I square up and using my boxing art I step forward
>Chad can't even follow me, "m-masaka !" he says "how can one mere human be so quick??"
>he tries to punch me but I instantly dodge and do a hook
>he's knocked out
>I put my jacket on my shoulders and hold my head with a smile "Yare yare daze... ~ when will they learn? Don't worry ladies, he's just asleep"
>suddenly I hear a big ring
>I wake up sweating bullets three men holding me in the lockers room
>they're double penetrating me while one putting his junk in my mouth
>I want to scream but I can't, some people are literally making a movie, there are cameras and producers
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>do a hook
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Can I build a decent physique using these exclusively? Assuming diet is in line with goals.
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>>42303892
Example of what I consider a decent physique. Gannicus.
With machines alone, could build and maintain that level of muscle or higher?
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>>42303899
WE WUZ ROMAN AND SHIET
all those germanics playing as romans
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>>42303918
They aren't playing Romans you mong, Gannicus.is a celt and so are the rest of them
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How to help GF gain weight in ass and hips?
What work outs can she do?
How effective is it?
She's considering surgery so if there are pills that could increase hip and butt size that would be good
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OATS AND SQUATS
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SQUATS AND OATS
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>>42303851
SQOATS AND UATS
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If i would do this would it Work?
Or is this just a meme.
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genetics x f
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>>42303662
Dont forget the steroids and do cardio if you dont want to end up dead in a sauna in your early twenties
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Is this the most stupid looking exercise (without machines) so far?
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>what are leg curls
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>>42303660
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Any of you guys tried the Arnold Split?
Chest and Back
Shoulders and Arms
Legs and Abs
Training 6 days a week
I'm currently doing upper/lower but considering switching because my arms and shoulders are lagging. Arnold split is mostly the same, just arms and shoulders on a separate day with some extra volume.
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The thing is with the Arnold split, I personally like it. But the frequency is too high. I like to do chest/back, then legs to rest the shoulders and arms, then arms and shoulders, followed by a rest day.
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>>42303563
I thought that was Sean Lock from the thumbnail.
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>>42303613
The frequency is fine if you're cycling.
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Dorian "Y'know" Yates
Can't tell if he's becoming enlightened or if he's just the ultimate narcissistic, bro-science peddling stoner meathead.
Thoughts on the "new" Dorian?
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>>42303533
>"new" Dorian
Nah, he's old
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>>42303533
more of the former i'd say
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it was a great podcast, what the fuck is your problem you sperg.
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Lads, newfag here
I've recently decided to start getting /fit/. I've read the sticky and all and am pretty confident in starting up.
However, I've still got aome doubts.
I'm still bot sure about how to plan my goals, how to do things and how to make sure I am safe and not fucking things up
Should I at least hire a class with a personal trainer to straighten things up?
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>>42303465
Personal trainers are retarded. Best thing to do is just get in there, find out what you like, and adjust your routine accordingly. I went into the gym to get big but found chasing strength to be way more fun. Just be patient, research thoroughly and pay attention to your body during and after the workout. Deadlifts and squats are the scariest lifts you can do so really just start light and focus on form. Diet is also 70% of being fit. Don't just eat whatever the fuck you want as a reward for working out.
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>>42303485
But how do I make sure I know things like posture, how much weight I can start with and when to change things up?
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>>42303497
Use the stronglifts app if you are fine with a compound-based program. Watch youtube videos on lift form. Eat plenty of protein. It seems intimidating at first but youll get used to it.
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"Proper form" for exercises is a meme. Here's how it works:
>invent 6 billion details about what "correct form" is
>somebody does an inherently dangerous exercise like deadlifts or OHP
>they get injured because the exercise was dangerous, and because their bone structure makes them unsuited to that exercise
>point to any of the 6 billion form details, tell them that one detail was the reason they got injured, and it's their own fault
The truth is that there is NO safe way to do deadlifts, squats, OHP, etc. People have different bone structure in their arms and legs, so some people cannot ever do these exercises safely. Nobody realizes this because instead of blaming the exercises you keep blaming the person.
Prove me wrong.
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>>42303360
are you fucking retarded
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Yes, due to physiological idiosyncracies "proper form" isn't really a thing. However for everyone there is a "best practice" whereby a movement can be performed efficiently and minimizing risk. That best practice typically revolves around common lifting cues.
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My advice is always a strong valsalva maneuver and core bracing.
The intrathoracic pressure helps stabilise and space out most joints involved. Adherence to good personal form is then basically taken care of because you will naturally fall into a sound biomechanical movement, except for really obvious flaws which become really obvious and easy to remedy.
The biggest form breakdowns I see always start with a lack of proper bracing.
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got a holiday in just over 1 month, already pretty fit, with a ottermode body, ive neglected my core a little though, realistically what progress can you get in 1 month ab training?
I've only been doing these cable pulls and sit ups.
>ab routine/ workout thread
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Cut.
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https://www.youtube.com/watch?v=sWjTnBmCHTY
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>>42303447
with that funky beat I feel better already, infact I can feel the abs forming
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How can I improve my /recovingfrombackinjury/ program
first attempt ever making a program
A
Bench 5x5
Bench 3x8-12 (any idea what % this should be at?)
Something tricep?
B
OHP 5x5
OHP 3x8-12
Something curl?
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If you're recovering from a back injury then just do relatively light weight on all exercises. Stay away from squats and dead lifts unless you really think you can do them without further injury. I'd recommend also staying away from OHP but if you must do it then use really light weights compared to what you're used to.
Other than that stick to compounds til you're fully recovered just to stay active and keep your strength up, maybe adapt SS to suit you til you're recovered? This is basically what I did when I fucked my back up.
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>>42303300
So is my program okay then?
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I think standing ohp might be hard on the back
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I have a 5k race in three weeks so my entire routine revolves around that
Afterwards however I would like to start a PPL workout. This is going to be my second year of lifting, with the first six months fucking around and the last doing SS.
How to wisely spend these three weeks to design a good PPL workout?
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Idk, this image might give u a foundation.
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>>42303247
another new ppl fag here
is this legit? anyone else confirm?
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What's /fits/ opinion of the Communist bear hormones?
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>>42303183
In communist Russia gain whey you
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>>42303183
Unless you're in the gulag with no other food source, just eat real food