>Post YFW last rep of OHP
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>>41979352
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>>41979352
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Well, /fit/, my journey toward getting ripped begins today. I got a cardio machine and a set of 20 pound dumbbells to begin lifting. My current stats are 5'5", 114 pounds, 5 inch penis length.
Time to get /fit/.
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this is going to be a fun thread
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>>41979111
Fuck off manlet.
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Thanks for making a thread dicklet. Remember to do your stretches.
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What's your essential equipment, /fit/?
I just got these for $80 and they make squatting A2G so much easier than my running shoes
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pretty much just those, and youre right, they make squatting miles easier, and the olympic lifts are way more stable with them, 10/10 would recommend
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>>41978108
Where'd you get those for so cheap?
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>>41978108
Thats pretty much it. Oh and chalk
c",) (ID: !!4C3vfAtgR/u)
/PLG/ - Powerlifting General 2017-06-29 04:22:36 Post No.41972751
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/PLG/ - Powerlifting General 2017-06-29 04:22:36 Post No.41972751
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/PLG/ - Powerlifting General
c",) (ID: !!4C3vfAtgR/u)
2017-06-29 04:22:36
Post No. 41972751
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Welcome to /PLG/ - Powerlifting General. Primarily for discussion related to powerlifting.
Lots of good stuff over at powerliftinggeneral.com. Programming, diets, everything.
>little tomato bridge edition
Post PR's, routines, form checks, meet results, schmexy lifts, etc. No dubs or gets allowed.
Remember, no-one cares about your opinion on what upper body press is best and IPF approved techniques.
Enjoy your stay!
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>>41972751
I LOVE MARCEL TUSCHERER AND I DON'T CARE WHO KNOWS IT
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Post cute dogs
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>>41972810
"Sean as pupper trying to get daddy's attention . webm"
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Push-Up thread. You roll you have to do it, don't be a pussy anon.
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I'll do this many today on top of bi and tri and peck day
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>>41960693
2 days ago I was on an arm day and rolled an 80 something. safe to say it wasn't very fun.
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Welcome to /Routine General/.
Share your lifting routine and ask questions you may have about exercises and programming
Some quick info for beginners
>#1: Read the Sticky
>If you are just getting started, a proven and popular program is always going to be better than something you came up with, save yourself the time and headaches
>If you still don't know what to do, SS, SL, Reg Park's, ICF or any Linear Progression Strenght program based on the big 3 lifts will be ok
>Wanna get into Powerlifting? Canditoe's 12 week program is your best bet
>Want some more aesthetics? Look into Greyskull LP, it's a template you can customize, the book's pdf is pretty easy to get. Pic related is a popular version
>Bodyweight exercises, while not the best for muscle gain, are a good gauge to know if you're gaining too much fat too quickly. If your Rows and DL are progressing but your pullups are laggin behind, chances are you gotta cut back on the milk and oats
>Unless you're pretty advanced, Cut/Bulk is not really needed, just stay at a sensible bf%, eat healthy food, plenty of protons and veggies and you're ok
>"Cardio kills gains" is a meme, if you want to be healthy you need your cardiovascular system in check. Just lifting weights is not enough
>Low intensity cardio is not the best but it's better than nothing, lifting & being able to run 5k is better than just lifting weights and sitting on your ass all day
>HIIT (High Intensity Interval Training) is the best both for cardiovascular health and weight loss purposes. Do that if you dont have time to run for 20 minutes
>You SHOULD be stretching, make it a habit. Mobility is important both for gains and safety
>Starting Stretching is a good place to begin
>10 mins of stretching twice a day, morning and evening, or just once if you dont have the time
>Do not static stretch before lifting, stretching cold muscles makes you more prone to injury and somewhat hinders you strenght (albeit not to a great extent)
Lift responsibly
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>>41958992
>After 4-6 months on a LP beginner program, if you are struggling to progress and have been deloading a bunch, you might wanna look into a more intermediate-y program.
>If you keep progressing by all means ride out that linear progression as much as you can
Some popular Intermediate routines are
>Texas Method
>>Madcow
for maximum strenght gainz
>PHUL.
Good trade-off between Strenght and Aesthetics
>PPL
more aesthetic's centric
Don't do brosplits. Your muscles take approximately 48 hours to regenerate after a workout. Training them once a week is a loss of potential gains, also those routines are filled with volume, due to them being 1 or 2 muscle groups per day, so strenght gains are non-existent.
This is the routine I'm currently on.
I started out 1.5yrs ago with SS, went on to GSLP and then PHUL. Finally settled on this ULPP (Upper Lower Push Pull).
This is a good routine if you dont wanna completely forget legs but also dont want to train them twice a week.
>Day 1 - Upper Power
Bench Press 531
Cable crossovers 3x8
Chinups 3xF + Pulldowns 3x8
Rows 3x6
OHP/DB shoulder press 3x6
BB curls 3x8
Tricep Pushdown/LTE 3x8
>Day 2 - Lower Power
Squat 531
Leg Press 3x8
Deadlift 80%5RM
Leg Curl/RDL 3x8
Calf raises 3x12
Abs: planks, hanging leg raises and cable oblique twists
>Day 3 - Push
Overhead Press 531
Bench 3x8
Dips 3xF
Cable crossovers 3x10
Incline DB 3x10
Tricep pulldowns/LTE 3x10
Cable lateral raises 3x10
>Day 4 - Pull
Deadlift 531
Chinups 3xF
Rows 3x6
Pulldowns 3x8
Facepulls 3x8
Shrugs 3x15
Curl variation 3x10
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>>41958992
AxBxBxA
A
25 jumping jacks weighted
200 jumping jacks unweighted
100 squats
100 lunges
200 jumping jacks unweighted
25 jumping jacks weighted
B
25 pushups weighted
100 pushups unweighted
35 dumbbell benchpresses
35 dumbbell overpresses
25 pushups weighted
100 pushups unweighted
I saw this routine on /fit/ a while ago is still good?? been doin it for 5 months now and have been making pretty good gains but I'm looking to switch it up
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>>41958992
One thing I forgot to mention regarding supplements:
>A good diet is the first thing you should strive for, figure that out before buying any supplements
>whey is fine to hit your calories and macros, it's not required
>creatine can help, but it's not required
>while you should get most of your micronutrients from a healthy diet. Integrating Vitamin D3 and B12 can help
Dont buy the stuff your gym PT is shilling at the info desk. Research on your own.
Labdoor and Examine.com are good resources. Myprotein seems to be a good overrall site to get shit, they have sales often so you can snag 2kg of whey for like 20€
>>41959062
What are your goals?
If conditioning and some strenght is, then seems ok.
If you wanna gain strenght, there are more efficient ways to do so
It all depends on what you wanna achieve
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So /fit/, I really need to improve my abs. I feel like they are lagging behind.
According to the Almighty Bible Written by Zyzz, Wealthy Piano, and signed by Ripped toe, A.K.A the sticky, All I need Is a good diet, loose some body fat, and do some exercises. I have the cardio and diet parts covered, but what exercises shoud I do?
>Crunches
>Sit ups
>Lat crunches
>Hanging leg/knee raises
>Db flags
>Climber (?)
What of these exercises should I do, and wich I shouldnt do? If so, how many reps and sets?Wich exercises besides those listed before should I do? According to pic, i should be between 15% and 10% BF.I also swim on weekends, if that helps.
Thanks in advance.
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>>41953347
Between 11 and 15 actually
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First and foremost, you are more than likely fatter than you think you are.
Kneeling cable crunches are the best ab exercise tho.
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>>41953360
58 Kg sounds fat to you............
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Is this normal to have such minute "gains" after 6 months of 2 leg days every week? Around 50 leg days, never skipped. And this is what I get? Let alone all the monies I spent on clean nutrition and greek yogurts and shit.
Btw, in the Before pic I was 5 lbs lighter. I have since been trying to bulk up. But it's just 5 lbs more of fat now.
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>>41988704
>gains 5 pounds in 6 months
>expects a mountain of difference
cmon son they're very clearly bigger on the right pic, not very much so but its noticeable
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I mean, you butt looks better, i would do anal sex wiith you, if you know what i mean.
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>>41988704
There's no difference
You took these pictures 5 hours apart
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>gym receptionist walking over
>holding up 4th rep of lmao 4pl8 deadlift
>go down for 5th rep
>lock it out
>hold as long as possible for grip training
>loudly lower the weight as grip is beginning to fail
>"can you pls use mats when doing that? the people under us will complain"
>walks away
>move 1/2 inch thick rubber mats under plates
>no noticeable difference in noise
Have a feeling I will have to figure something out if I am deadlifting loud and its not just some tiny college age girl working. How do I find a decent barbell gym? All the gyms in my area are either commercial i.e. LA fitness/youfit/planet fitness or crossfit """gyms"""
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Was Zyzz Christian?
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>>41988197
He's lifting with Jesus and his disciples brah
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>>41988135
>gym on a second floor
The fuck?
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Can somebody check my form?
https://youtu.be/uYb_HPUBC0k
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why are you dropping that fast? it's like you have to count on the bounce at the bottom to get up again..
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>>41988091
slow down on that descent there, speed racer
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>>41988091
your lumbar region is relaxing at the bottom of the squat, so don’t squat that low
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Been lifting off and on for years. Been going steady for two weeks, Mon-Sat. Does /fit/ think I need to work on anything specific?
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>>41987843
everything
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>>41987843
You look similar to me when I did not take it serious. You cannot hop on and off and expect good progress. You need to lift more in general, it doesnt seem that a single area is lacking (all of it is).
How often are you going/what split are you doing?
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>>41987843
This should be your goal. Work on everything.
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CODE RED CODE RED CODE RED
Girl wants to go to the pool as first date. I'm still SS mode kinda built but not fat. Best tips to lean out and look best in 3 days?
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It's probably a pretty safe assumption she knows you look like shit.
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>>41987766
just do this anon
https://www.youtube.com/watch?v=t_FO7MzAnzM
Anonymous
Texas Method Variation 2017-06-30 11:04:23 Post No.41987697
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Texas Method Variation 2017-06-30 11:04:23 Post No.41987697
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https://www.lift.net/workout-routines/texas-method
Gonna do texas method replace GHR/back extensions with lightweight pendlay rows and friday power cleans with 5RM deadlift. Is this great? Or is it shit?
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>>41987697
>edgy millenials the image.
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>>41987697
>Your existence is a lie
Bullshit. I can't speak for YOUR existence, though.
>There are no gods
We don't know that. But we may also want to expand our definition of what constitutes a "god".
>Love is a neurochemical con job
Probably.
>Time is a flat circle
Bullshit.
>Communism will win
TOTAL bullshit.
>Everything is a chemical
Yes. But again we will probably need to expand our definition of "chemical".
>>
answer the thread plxs
Anonymous
Should I bulk, or cut and then bulk 2017-06-30 11:03:06 Post No.41987679
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Should I bulk, or cut and then bulk 2017-06-30 11:03:06 Post No.41987679
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Should I bulk, or cut and then bulk
Anonymous
2017-06-30 11:03:06
Post No. 41987679
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Hey /fit/, currently at 175 at 5'11" and skinny fat. I've been living for about a month and have seen significant gains in my forearms, legs, and biceps. However, not much seems to be happening in my chest and belly. I eat between 1800-2000 calories consistently, although I haven't been tracking macros very well.
Here's my question- should I keep lifting and start eating at a surplus and just hope my belly turns to muscle, or should I lose a bunch of weight first and stop lifting and do cardio, and then start gaining muscle after I have a better frame?
If any clarification is needed plz let me know
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Side pic for reference
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You need to lose weight while lifting. You'll get CNS gains while cutting at first. If you bulk you'll end up obese
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>>41987705
So should I undereat and lift st the same time? Do I just eat tons of protein?
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Why is my neck fat? I'm average weight but my neck is so fucking fat and flabby.
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>>41987494
do cardio and burn fat
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Better than being a pencil neck. I'm a necklet and I wish I had a huge manly neck.
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>>41987494
Wear a waist slimmer on your neck to melt the fat away!