File: 1493788551608.jpg (95KB, 500x667px) Image search:
[Google]
95KB, 500x667px
I'm doing a 5x3 right now with accessories. My question is about how I should deal with failure on a set. I was benching 175 just now, and I failed on the second set one my fifth rep. Should I lower the weight? How much should I lower the weight? Should I count that set as a set?
What I did is I lowered the weight by 5 lbs, did a set the replace my failed set, and did another to fill the slot for my third set, so instead of going 175-175-175 I ended up going 175-175 (failure)-170-170. Is this acceptable? Or should I have done something differently? And how can I apply this to all my lifts?
Pic is related cause of testosterone.
19 Posts / 4 Images
View this topic
>>
>>41450585
Don't worry about "acceptable" - the gym police ain't gonna come arrest you.
This is the setup I use, it works for me, try it for yourself.
> if I fail an early set (not the last set), I deload 20% and finish that workout with the lighter weight
> regardless of which set I fail, I deload the next workout 5% per missed rep from the failed set's weight
> when working back up, I do AMRAP sets for the final set if I can do more than the target
>>
>>41450784
>when working back up, I do AMRAP sets for the final set if I can do more than the target
When doing this, what's the proper response to exceeding your target?
>>
>>41450585
dat ASS got me hard as fuck.
Anonymous
/fit/ personality chart 2017-05-15 07:01:56 Post No.41450439
[Report] Image search: [Google]
/fit/ personality chart 2017-05-15 07:01:56 Post No.41450439
[Report] Image search: [Google]
File: fit chart - Copy.png (3MB, 1890x1690px) Image search:
[Google]
3MB, 1890x1690px
superior template edition
101 Posts / 43 Images
View this topic
>>
File: 1486754014846.png (49KB, 1890x1690px) Image search:
[Google]
49KB, 1890x1690px
>>
File: 1478019270596.png (49KB, 1890x1690px) Image search:
[Google]
49KB, 1890x1690px
>>41450441
wrong one
>>
File: 1494807058045.png (3MB, 1871x1639px) Image search:
[Google]
3MB, 1871x1639px
nice op, don quixote is a good choice
Donating blood due to high levels of red blood cells
>Be me
>Get blood test
>Doc says red blood cell is very high and I should consider donating blood
>Donate blood, red cells etc..
>During blood donating process they mention veins are great, blood looks good and I must drink a lot of water/stay hydrated since my levels are the way they are
>They took out the blood and during that time I felt like shit
>A day goes by, and you just feel lighter, like something is different in your body/mind
>Less blood, day or two goes by, the body is regaining blood, plasma, and red blood cells can take weeks to fully regain
>I feel fucking awesome since donating blood and my body/mind just feels different
Any of you do this before?
45 Posts / 3 Images
View this topic
>>
>>41450355
Donating a pint of blood kills 650 calories. Remember to eat xtra to keep gains
>>
>>41450355
no hate the feeling of my blood leaving my body
>>
>>41450388
Yea they gave my food and not to mention if you're feeling lonely
>There's a bunch of younger females working at these places
File: 1434245345786.jpg (108KB, 640x640px) Image search:
[Google]
108KB, 640x640px
give me the top 5 fitness memes
I will do them and report back in 3 months
12 Posts / 1 Images
View this topic
>>
>>41450186
Water fasting, smolov volume squatting, and no fap.
Have fun.
>>
No fap
Keto
Intermittent fasting
SS
Vegan
Not sure if those all work together but fuck it
>>
>>41450186
myoreps
File: 2017-05-13 01.08.15.png (233KB, 533x814px) Image search:
[Google]
233KB, 533x814px
>get dumped
>stop working out
>relax my diet
>just feel listless and cant be bothered to talk to people or do anything
Anyone else experienced this shitty feeling? How do I fix this lack of motivation?
15 Posts / 4 Images
View this topic
>>
>>41450076
homos pls leave
>>
at least you aren't a manlet OP,that kills all motivation
>>
Don't give in to your demons.
File: IMG_8093.jpg (55KB, 470x313px) Image search:
[Google]
55KB, 470x313px
Options on fructose in fruit?
For years now I've been having smoothies for breakfast and dinner that consist of a cup of blueberries cup of raspberries cup of oats half cup Greek yoghurt and handful of spinach
Only just started reading up about fructose now and i don't know what to eat anymore. Surely blueberries and raspberries aren't detrimental to health even in high quantities?
24 Posts / 4 Images
View this topic
>>
Motherfucking bears eat blueberries all day err day and give no fucks. Never going to make bearmode unless I eat me the fuck out of some blueberries. Does this creature look like it give shits about fructose?
>>
smoothies aren't a good idea due to dat spike in insulin from rush of easy to digest sugar liquid you dumped into your gut
you can eat fruit, so long as you don't go full retard mode like Steve jobs. but smoothies aren't a good idea. how do you not feel hungry a few hours after those? smoothies never keep me satisfied, they just digest too easily
>>
I don't eat much I've never been a big eater so the smoothies are really convinient. It fills about 2-3 cups so it is a lot. There's a heap of fibre from the berries oats and spinach I think that's what keeps me full for a good 3 hours after it
File: Brad_B_Adonis_Index_Transformation_Front.jpg (91KB, 370x288px) Image search:
[Google]
91KB, 370x288px
hey /fit/, rate my progress.
what exercises should I do to get rid of my wide hips?
54 Posts / 4 Images
View this topic
>>
>>41450018
Genetic therapy
>>
>>41450018
>how do I get rid of wide hips
You can't
Suicide is the only option
>>
>>41450018
It honestly just looks like you did a weak set of pushups before taking the after pic, or oiled yourself up for some faggy reason. Keep doing what you're doing, just wait for some actual progress before you post next.
What does /fit/ thinks of Pavel Tsatsouline programs?
Any testimonials from "Power to the People"/Russian bear?
Both programs described below:
Power to the People Program (strength not size)
5x/week. Every workout is the same. Workouts take about 25 minutes.
A deadlift variant
>today's work weight x 5 reps
>90% of today's work weight x 5 reps
A press variant
>today's work weight x 5 reps
>90% of today's work weight x 5 reps
>Do not attempt a rep if there is any chance you might fail!
>Standard mixed grip deadlift (alternate grip each set) is suggested but other variants are also mentioned and explained
>3-5 seconds up/down for deadlift and press
>drop weight to floor for deadlift
>3-5 minutes rest between sets
>You can swap the order if you want to.
>No belt. No straps.
Cycling
>Cycles are 8-16 workouts.
>Deadlift and press cycles can be independent.
>Start a cycle with 70-80% of your 5RM.
You can increase the weights in a linear, flexible wave, structured wave, or step pattern during the cycle. Linear is +5 pounds per workout. Flexible wave is +5 pounds per workout and decrease weight when feeling tired and then work upwards again. Structured wave is +5 pounds per workout for four workouts and then -15 pounds and then work upwards again. Step pattern is +5 pounds then same weight for a one or several more workouts followed by another increase.
Russian Bear Program (strength and size)
Same as the Power to the People Program but with added back off sets for both the deadlift and the press. Workouts take about 45 minutes. A back off set is
>80% of today's work weight x 5 reps
>Do as many back off sets as possible with good form (maybe 5-25 sets)
>30-90 second rests between back off sets
>Reduce workout frequency but not by much [perhaps 3 or 4 days per week?]
11 Posts / 2 Images
View this topic
>>
I'm more of an Al Kavadlo or Paul Wade kinda guy, myself.
>>
I bulked on the russian bear routine from the book with OHP and deadlifts. i experienced explosively quick gains in both and some size gain in the beginning, though not much. after a few cycles of it, my OHP and deadlift had stuck and eventually regressed.
my opinion: as much as pavel is to be trusted for his kettlebell and mobility advice, this book is not representative of his new updated approach to strength training he offers these days. the book is pretty much a piece of marketing, aking use of supposed old time strongman training and old forgotten soviet training styles which i suspect were heavily bastardized. it promises aesthetics with OHP and deadlifts alone which is ridiculous. if you do the regular PTTP routine and not the bear, the volume is low as fuck - far too low to make any decent gains on it. what this routine did do for me, however, was improve my form in both OHP and deadlifts due to the high frequency which I believe was the reason for the majority of my strength gains.
tl;dr it won't give you anything that other routines won't do better. less is not more.
>>
>>41450160
He has some good deadlift stuff out now, tho programs I don't think he's done any recently. Shame because I could really do with one good intense intermediate one.
Is it PTTP or Naked Warrior that has the weird sit up device.
File: 16518648949484.jpg (52KB, 625x478px) Image search:
[Google]
52KB, 625x478px
>tfw 6'2
>sister said I'm too tall
>last girl I dated said I'm too tall
What's the big deal with height on here? I don't think women care all that much if you aren't above 6'0
40 Posts / 4 Images
View this topic
>>
File: 1492463345215.jpg (434KB, 1304x892px) Image search:
[Google]
434KB, 1304x892px
>>41449791
>>
>>41449791
>6'2"
In what world is this too tall? I'm guessing you either live in Latin America or somewhere in Asia, because those are the only places where that height is abnormally tall rather than a bit higher than average. Like, these bitches must have some serious malnutrition if they think that 6'2" is too tall lol
>>41449808
>6'2"
>manlet
>>
>>41449791
They're just insecure bro, raise your standards and find a better sister/woman
Anonymous
/!\ IMPORTANT SCIENTIFIC SURVEY /!\ 2017-05-15 05:50:31 Post No.41449676
[Report] Image search: [Google]
/!\ IMPORTANT SCIENTIFIC SURVEY /!\ 2017-05-15 05:50:31 Post No.41449676
[Report] Image search: [Google]
File: 1492381777604.jpg (52KB, 564x752px) Image search:
[Google]
52KB, 564x752px
/!\ IMPORTANT SCIENTIFIC SURVEY /!\
Anonymous
2017-05-15 05:50:31
Post No. 41449676
[Report]
[View this topic]
Do you struggle with bulking/eating enough/gaining weight?
Did you play sports as a kid?
64 Posts / 6 Images
View this topic
>>
>>41449676
no
no
>>
>>41449676
Yes
No
>>
>do you struggle with bulking
Yes
>did you play sports as a child
Yes, I used to swim, played basketball with friends, and as a teenager I used to box /kickbox
Beautiful statue btw OP
File: Build-Bigger-Biceps-With-Isometrics-new.jpg (53KB, 620x349px) Image search:
[Google]
53KB, 620x349px
>tfw been broke for 4 days with no food
>tfw taking condiment packages from fast food restaurants for calories so I don't lose all gains
>tfw found 8 dollars on the ground earlier
>tfw don't get paid until Friday
what food can I buy that's best for gains and very cheap?
65 Posts / 3 Images
View this topic
>>
>>41449667
You should focus on fixing your shitty life before you get concerned with lifting, friend.
>>
File: 1388075962113.jpg (15KB, 250x250px) Image search:
[Google]
15KB, 250x250px
stop being poor
>>
>>41449680
I fucked up last paycheck by spending it all on partying and other shit I didn't need
>tfw drunk spending
File: chest-muscles-pectoralis-major-minor-anatomy-muscles-iso-isolated-white-d-illustration-71503436[1].jpg (131KB, 1300x1390px) Image search:
[Google]
![chest-muscles-pectoralis-major-minor-anatomy-muscles-iso-isolated-white-d-illustration-71503436[1].jpg](https://i.imgur.com/80WPQ2D.jpg "chest-muscles-pectoralis-major-minor-anatomy-muscles-iso-isolated-white-d-illustration-71503436[1]")
131KB, 1300x1390px
My shitty community gym has 3 shitty treadmills, 2 shitty bike machines, 1 shitty elliptical and a shitty rack of dumbbells from 5 to 30 lb. Nothing that could even remotely be improvised as a bench.
Is there any way to work out my chest with that, other than push-ups? Because I really fucking hate push-ups.
For the time being, going to a better gym is not an option.
20 Posts / 3 Images
View this topic
>>
you would be better off just buying some steel pipes from a hardware store and benching them at home than going to that 'gym'
>>
either bench press the treadmill or do dumbel flies, plate press with dumbells, dips between 2 treadmills, db pullovers (though not my favourite). just be a bit creative. Also all sorts of pushups possible ofc
>>
File: standing-incline-cable-fly.jpg (23KB, 361x196px) Image search:
[Google]
23KB, 361x196px
also pic related w/ db's
File: Fotolia-Glasses-Filling_28539972_Subscription_XXL.jpg (293KB, 1600x864px) Image search:
[Google]
293KB, 1600x864px
What do you guys think of water fasting?
20 Posts / 3 Images
View this topic
>>
File: 1494623857870.png (72KB, 258x234px) Image search:
[Google]
72KB, 258x234px
>>41449523
>mfw summer is here already
>mfw someone will fall for this forced meme
>>
File: 1494437888444.jpg (119KB, 960x960px) Image search:
[Google]
119KB, 960x960px
>>41449523
Stop this shitty meme already.
>>
>>41449530
>>41449540
I'm being serious. My friends were mentioning it and I was curious what you guys thought
File: SMASHED.jpg (1MB, 2690x1744px) Image search:
[Google]
1MB, 2690x1744px
How /fit/ is your dog? Pic related, check out the SLAM and SMASH of this TOADLINE THOROUGHBRED BULLY
19 Posts / 8 Images
View this topic
>>
>>41449520
THICC
>>
>>41449520
For 20 lbs he's pretty /fit/. Likes to play with big dogs
>>
File: IMG_0225.jpg (76KB, 645x380px) Image search:
[Google]
76KB, 645x380px
>>41449520
That dog is a crime against genetics senpai, can't breath, eat, shit, run or fuck right.
This is the chad of the dog world.
File: 1year-3months.png (327KB, 660x348px) Image search:
[Google]
327KB, 660x348px
Post your progress, from when you started to where you are now.
Weights: 155lbs > 155lbs
Height: 5'10 > 5'11 (posture gains)
Lifts: 1, 2, 2.5, 4 for reps.
Any idea on my bodyfat?
21 Posts / 8 Images
View this topic
>>
File: zcamera-20170514_095047.jpg (1MB, 1316x1501px) Image search:
[Google]
1MB, 1316x1501px
>>41449503
I don't have any before pics on hand, so I guess I'll keep this one
6'0"
162 lbs
I want to reach 180 pounds without putting on too much fat, and I don't want to hurt my cardio. Advice?
>>
>>41449526
what are your lifts?
>>
>>41449574
115 OHP
185 Bench
225 Squat
295 DL