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Went from fucking 165Lbs to 145 because I wanted abs to get beach bitches. Have been doing a variation of planks, sit ups, bicycle kicks, any fucking ab excerise you can think of for the last month. What the fuck am I doing wrong?
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>>42320527
shoo shoo spoopy skeleton
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>>42320527
You cut bodyfat and muscle mass idiot. Reduce bodyfat% and do hanging leg raises u skinnyfat fuck
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>>42320527
you know that planks work stabilizing muscle which wont show up r-right?
get to the point where you squat 1.5x and higher your bw with no more than 11% bodyfat
will have great abs
Anonymous
Bone Growth as a Child/Teen 2017-07-29 08:22:13 Post No.42320227
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Bone Growth as a Child/Teen 2017-07-29 08:22:13 Post No.42320227
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Bone Growth as a Child/Teen
Anonymous
2017-07-29 08:22:13
Post No. 42320227
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Alright, so I was talking to my nephew who is starting to get into lifting/body. He asked me if drinking milk and eating certain things would really help bone growth. What food and nutrients build stronger bigger bones? Or is it just a meme?
I remember my mom telling me calcium was good for your bones, but I'm not sure.
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Your nephew is you, isn't he?
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>>42320239
giggled
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>>42320227
Ask a physician or nutritionist. Either way, the ultimate factor in height and bone density is genetics. Unfortunately 90% of our adult physique is determined at conception.
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I wanted to hear your thoughts on my workout, I've been gaining well on it but unsure if I will overtrain eventually. Also routine rate thread.
+ indicates the last set is done AMRAP.
>Monday - Pull1
3x5+ Barbell Rows
3x8-12 Lat Pulldowns
3x8-12 Seated Rows
3x12-15 Face Pulls
3x8-12 Hammer Curls
3x60s Briefcase Carries
>Tuesday - Push1
3x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x12-15 Lat Raises
3x8-12 Tricep Pushdown
>Wednesday - Legs
3x5+ Squats
3x8-12 Leg Curls
3x8-12 Leg Extensions
3x12-15 Calf Raises
3x15 Woodchops
>Thursday - Pull2
3x5+ Lat Pulldowns
3x8-12 Barbell Rows
3x8-12 Seated Rows
3x12-15 Face Pulls
3x8-12 Dumbbell Curls
>Friday - Push2
3x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x12-15 Lat Raises
3x8-12 Overhead Tricep Extensions
3x15 Ab Wheel Rollouts
>Saturday - Deadlift and Grip
1x5+ Trap-Bar Deadlifts
Follow by grip Work
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>>42320207
Push and pull are fine. Progress will stop eventually though, so you'll want to do ramping sets to a top set of 5/5+ for the first exercise.
Other than that they're okay.
Leg 1 could use a partial deadlift accessory.
Leg 2 is horrible.
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>>42320473
I think when progress stops, I'll periodise the strength movements as per 5/3/1, or just swap to 5/3/1.
I had meant saturday as just a day to do deadlifts and focus on my grip, since I have bitch grip. Would I be better off by turning it into a leg day?
I guess it would then look like this:
>Wednesday - Legs1
3x5+ Squats
3x8-12 Rack Pulls
3x8-12 Leg Curls
3x8-12 Leg Extensions
3x12-15 Calf Raises
3x15 Woodchops
>Saturday - Legs2
1x5+ Trap-Bar Deadlifts
3x8-12 Front Squats
3x8-12 Leg Curls
3x8-12 Leg Extensions
3x12-15 Calf Raises
Follow by grip work.
I swapped from regular deadlifts to trap-bar since I realised that I had too much upper-back volume. I find that trap bar hits my upper back less while still making me feel similar after a workout otherwise.
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No cube, no rate, pal. Come back when you've achieved a 3-dimensional routine and not before.
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been lifting for around 2 years and starting to plateau a bit so I'm gonna try and do what senpai rippletits says and add a little bit more weight on the bar each session
But my gym's plates don't go below 5lbs. Should I buy my own microplates and bring them in with me or will I look like an absolute faggot doing that?
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roid up fag
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>>42320155
buy some ankle weights that you can just wrap around the bar. it looks less autistic
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>>42320181
>brb too poor
>brb don't know where to get them
>brb scared of needles
Not an option
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/fit/ memes you fell for
>OHP is enough for big shoulders
>Squats and deadlifts are enough for abs
>It's impossible to make gains unless you squat, bench and deadlift
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ohp is pretty good for shoulders imo
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>>42320038
Ohp is pretty good for shoulders especially if you don't cheat I.e lean way back , do it sitting down , bend knees etc...
>abs are made in the kitchen
>it's not impossible but it's more time efficient to do these lifts since they target multiple muscles and are easy to progressively overload. Btw Sub 170 lbs calisthenics guys are dyels.
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Will I be able to build muscle by consuming 100g protein a day via powder but eating little to no calories?
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>>42319887
READ THE STICKY
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>>42319887
No...not enough calories, your bodie's gonna burn the protein instead of the nonexistant carbs -> no protein to build muscle left
SAGED now stfu and next time >>42321366
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>>42319887
Is it Stupid Question Day and no one told me?
1. READ THE GODDAMNED STICKY.
2. You need ALL THREE MACROS if you want to LIVE, let alone build MUSCLE.
Now GTFO and READ THE FUCKING STICKY, NIGGER.
I am currently bulking and will not be able to go to the gym for one week. Should I still eat over my TDEE during that time?
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>>42319822
No. Cut at 500 Cals below TDEE to simulate the lack of exercise
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>>42319822
youre some special kind of stupid arent you?
>treating bulking like a cycle
kys
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>>42319838
>>42319858
You are probably right with the stupidity but I am a beginner and have no clue what to do.
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how can i get this body
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Are devil fruits natty?
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>>42319733
Be 10' tall
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>>42319733
birdcage was probably the worst plot device of all time
Anonymous
How into Riddick mode? 2017-07-29 07:42:01 Post No.42319689
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How into Riddick mode? 2017-07-29 07:42:01 Post No.42319689
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dirty bulk
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>>42319689
eat
lift
this is literally the easiest mode to get to
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5/3/1 BBB while permabulking
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>Tell us how you got hurt, how bad, what you were doing
>Tell us how recover has been coming, what you have been doing, how long you've had to take time off, feel free to vent
>Tell us how to avoid getting hurt like you did
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>been overweight, starting an 1800 calorie diet, also started lifting again
>Never been good at deadlifts, decided "fuck it", promptly got hurt
>Been about 7 days, on and off with pain moving all around my back - started doing yoga but even that is causing some pain
>Losing my mind
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Bulged L5, basically caused by doing too much volume of deadlifts with lowbar squats and insufficient rest, not listening to my body etc
Fixing it with bill starr rehab protocol and a ton of vit c, also taking the opportunity to cut while I can't go heavy on anything
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Just a quick unimportant question:
>had a tournament today
>spent about six hours with a lot of activity
>been home for three hours now
>tfw feeling so warm/hot from within, almost sweaty still
It's an annoyance at best, but does anyone know why this is? I've been sedentary for three hours, I should've cooled off by now? Does anyone else ever experience this?
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>>42319605
Drink water dipshit
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>>42319605
If it's not dehydration, your body probably expects some pussy. Does your dick go solid if you lightly touch it?
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>>42319662
Quite the opposite, I'm afraid. Finally have some time for myself but have a limp dick. I mean, I could force it, but mehhh.
>>42319644
I haven't stopped drinking this entire day.
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is it ok to split workout on A and B parts even if its a beginner bodyweight training with a bit of weights ?
A being upper torso and B lower one one day A the other day B and then rest.
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>>42319559
yeah, that's pretty much upper/lower so ABxABxx or just ABx repeating. but if you are a beginner just pick a routine based on that like candito linear instead of making one yourself
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>>42319592
thanks
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how much body fat do you think pic related is?
is this achievable in one month, giving that i already have decent muscle mass, slightly less than ottermode, about 8% or 7% i'm clueless but my abs are showing clearly
also how to achieve this
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That's like 13% and not a lot of mass, just do some neck curls and you'll be golden
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>>42319561
will jaw defenetion disapear at 13% bf ?
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That could be 15 percent and just good lighting, and no as long as you don't eat junk food all the time so your face doesn't bloat
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How do turn my gf into Martine mode?
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>>42319136
give her number to me
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>>42319136
make her skinny and white?
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>>42319136
I would ask for some current pictures for reference but since she only exists in your head I don't want to see some shitty drawings.
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Hypothetical scenario and question:
>Been lifting, Starting Strength, or Greyskull or some heavy routine
>Can't afford gym membership
>Can only lift at home, body weight and light weights
>Have to do high reps to make up for light weights
How long until I lose all my gains?
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Jeez dude shovel some snow or mow some grass. You cant pay 20$ a month?
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>>42319057
>Have to do high reps to make up for light weights
just squeeze u idiot
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>>42319057
>create your own ghetto gym and weights using shit you can find around the house
>find a cheap gym that you can afford
>do bodyweight
pick one