Almost finished with canditos training program
>advanced 9 week squat program
I do progress faster with low reps high intensity, and took a 425 squat to a 455 in those 10 Ish-weeks (traveling had me miss a workout or two) and man. 405 used to be big for me before I actually followed a real program and stuck till the end.
>405 for 5 feels good
Legs get stuby too
Feelsgoodman.jpg
Upside down pic m8 fuck me
>>42216191
is that ur bicep lmao kid
>short, stumpy legs
>tiny little twig bitch arms
turbo hobbit who thinks his 1/4 squat with 4 inch ROM counts for something spotted LMFAO.
im afraid of bulking too hard and end up like jason blaha
help me guys
>>42216134
then don't
What's your opinion on the carb curfew, /fit/? Simple broscience or untapped knowledge not proven by poorly controlled experiments?
>>42216071
read the sticky
>>42216096
Stfu fatty
Don't listen to the "carbs are bad" shills. I eat over 400g carbs a day and I have no problem cutting weight. People who think it easily stores as far at night are fucking idiots.
Runners I need some help. I keep getting shin splints when I run and would like a fast solution so they can be gone. I didn't use to have these. Before I could run far longer without an issue besides maybe general cramps or my cardiovascular limits. Now I can't even reach my limits because these shin splints start when I'm like not even 1 mile into my run.
I did a spend year out of the running game because of work and surgery which broke me out of the habit of working out and running, and when I got back to running I think I tried to simply do what I used to do instead of starting off with 0.9 mile runs for a while. Because I didn't believe I lost all my gains.
With all that said done quite a bit of research. Going to try foam rolling the shins and calves every day to massage the muscles, icing the shins for 15-20 minutes probably every day, try getting more vitamin C and D into my diet, and prioritize calf and shin muscle stretches and strengthening exercises before and/or after I run from now on. I've heard of a bunch of possible solutions and causes for it, and I'm pretty sure it's coming from over training. Which I didn't do when I started running for the first time ever 2 years ago.
With that in mind how do I treat and cure shin splints to get these muscles and myself back up to speed? I tried just swimming and letting them heal on their own for 5-6 days in recent attempts. They don't hurt much longer after I stop running, just a discomfort free rest period. But it returns fairly quickly after I try running again and exceed a certain distance. Often the 1st run is discomfort free for the most part, 2nd run I hit the limits quick, and my shins tell me to stop.
Any suggestions? Should I only run like .75 miles 3 days a week for multiple weeks? Keep in mind I'm pretty sure the cause is from rapid overuse before the muscles were ready. I can't find any detailed solutions that address that cause specifically.
Try to run a mile every day for two weeks and see if they go away.
Also stay off the treadmill keep it on track/road
>>42215824
Also use stay off treadmills. Keep it to track/road
>watch YT fitness videos all night
>go to work
>Anon, can you help me with this process?
>show coworker how I do it
>"All of this is just a suggestion, do whatever THE FUCK you want to do."
>have to go talk to department manager
>"Yes, m'lord?"
>Anon, your coworker said you yelled at her today...
>"It piss."
>Excuse me?
>"We're freaks, it shit, it piss."
>get a formal warning
>>42215719
you sound like you can't read other's emotions well
>>42215735
Nature boy Ric Flair, profilin' and strofilin'
>>42215719
>Unironically watching the hodgetwins
Never gonna make it
What mode am I? Otter, athletic, or neither?
>inb4 chestletmode
I know, anon. I know.
mirin
>>42215665
uhhhhhhhhhhhhhhhh nigger mode lol
>>42215665
Id say ottermode. Or just beneath it, got any before pics? How long have you been at it?
Hey fatty
Actually autistic
>>42215664
>eating snakes
>>42215664
Does this guy only do neck work?
I'm an overweight tub of shit. I don't want to be an overweight tub of shit. I try to walk/run everyday, but I eventaully find my self unable to walk any distance with out my lower legs feeling weak and cramped. Any adivce for a fat tub of shit like my self?
Pic not related
>>42215580
sticky
Skelly here, been back on the gym for a few months now and I'm seeing gains across the board, but my upper/inner chest seems to be lagging behind. Right under my neck the only thing I can feel is bone, even though my chest numbers (and my weight) are increasing steadily. Are there any REAL exercises for focusing on developing the inner/outer chest? My chest routine is usually a form of bench press, a dumbell fly, cable crossover and a machine fly. I do a dropset with the last two exercises. My diet is alright, and I'm getting results everywhere else.
I weight ~67kg (147lbs), am 5'11ft tall. I bench 60kg total, counting the 20kg bar. Should I just keep going?
>>42215561
Throw in some incline db bench
>>42215573
Alright, anything for the inner chest?
>>42215629
mid-pec
flat dumbbell fly flat dumbbell press flat bench press mid height cables pushups
lower pec:
decline press decline flys high cables
All these exercises will work the inner pecs. Do these exercises *target* the inner pec? No! But do they make the inner pec bigger? Yes! But they don’t make the inner pec any bigger than the outer pec or the middle pec! A chain is only as strong as the weakest link. Its just not possible to make the inner pec stronger or bigger without making that entire strand of muscle that reaches from the sternum to the upper arm just as strong. Although you can make the inner pec bigger, there are no exercises that *target* the inner pec!!!
What's /fit/'s opinion on the "Abercrombie" workout where you go for a bishounen-type figure (for lack of a better term) over the traditional bulky athletic figure? I'm about to have my yearly attempt at getting /fit/, and was considering doing this instead of traditional lifting techniques after finding out I'm just tall enough and just anorexic enough to pass for a male model if I try a bit harder.
Pic unrelated
>>42215387
shameless self-bump
>>42215387
blease respond
>>42215387
>>42215437
>>42215535
SS + GOMAD
READ THE STICKY
DELET THREAD
http://www.menshealth.com/nutrition/soys-negative-effects
Redpill me on phytoestrogens /fit/, will they really kill my gains and give me gyno?
Yes goy. Drink that gallon of milk full of estrogen. Your manhood is a small price to pay.
Nothing wrong with milk...... Drinking one gallon is a different story
https://www.ncbi.nlm.nih.gov/pubmed/27265162
How important is sleep? I work an irregular/ rotating shift.
How much is this fucking me.
after diet and moving your body, it's the most important thing regarding your health.
only thing you can do is try to keep as regular a sleep pattern as possible, otherwise weigh your sleep with how much you like to live your current life and think about getting a different job.
>tfw the only one in the house who gives a fuck about his health
>mom is eating ice cream and cake by the loads
>dad and brother are drinking themselves to death and eating themselves to death
>they're very fat and take pills for blood pressure and diabetes
feels bad lads
>>42215251
Think inheritance
I too live in the American south.
There's fatties up north too. It's a nationwide problem.
Workout music thread?
Gonna start off with some good ol' Linkin Park ;_;
https://www.youtube.com/watch?v=eVTXPUF4Oz4