Hey /fit/ how do I integrate cardio into my routine?
I tried running before lifting this morning and it just made my legs cramp up during squats and made me exhausted after every set.
How do I get the running in without killing the rest of my workout? I normally use a preworkout but I can't run on that or my heart will explode.
Thanks
maybe don't run on leg days?
>>42823112
please explain what's happening in that image
i need to know
>>42823058
don't run before lifting, especially not before lower body workouts
Have you tried running after lifting, dumb Akko poster
So if alcohol kills gains how am I supposed to deal with the crippling anxiety?
>>42822774
By manning the fuck up and taking anti depressants/drugs
>>42822794
>taking anti depressants/drugs
lmao dont do this op
>>42822774
inject test
>>42822774
phenibut
I've looked at some intermediate programs and finally bought VitruvianPhysique's Ultimate Hypertrophy program, and the volume seems very low.
How much volume is too much volume for an intermediate lifter?
Haven't been making much progress in the gym, and I think it might be because of my nutrition, as well as lack of intermediate program to follow to the t.
I love being in the gym 6-7 days a week. I love staying in the gym for 60-90 minutes (up to 120 if it's summer break), with only 60-90 seconds of rest. I like high volume workout. We all know that volume is king when it comes to natty bodybuilding. But is too much volume bad for a natty?
Example of a push day:
5x5 flat barbell
3x8 seated military
3x8 incline barbell
3x8 tricep pushdown
3x15 side lateral raise
3x8 overhead tricep extension
3x15 side lateral raise
3x8 flat dumbbell
3x8 incline dumbbell
3x15 cable lateral raise
3x8 landmine press
and if i really still feel like i can push some more out, ill then throw in 3x8 cable crossover and then maybe seated lateral raise
5'9, started at 130 lbs. Currently 170 lbs 14-15% bodyfat.
High volume is never a bad thing.
The bad thing is being weak.
Are you weak? If so, you need to prioeritise strength before you can focus entirely on volume.
Once you reach a decent strength level you can go full mongo on the volume no problem.
There has to be a decent level of strength though, don't ask me why, easiest answer I can give you is the fact that hey...you don't build any muscle using pink dumb-bells for a 1000 reps now do you? Same logic applies.
>>42822646
who's the whore?
>>42822646
>5x5 flat barbell
>3x8 seated military
>3x8 incline barbell
>3x8 tricep pushdown
>3x15 side lateral raise
>3x8 overhead tricep extension
>3x15 side lateral raise
>3x8 flat dumbbell
>3x8 incline dumbbell
>3x15 cable lateral raise
>3x8 landmine press
>and if i really still feel like i can push some more out
yeah i guess if you train with babbyweights you could push out some more after that retarded shit you listed
if you actually trained hard you'd be done after the first 3
Summers officially over the bulk thus then begins
Post your bulking secrets bro's and brosset's
>>42822611
Chilli
Rice
5 mixed bean can (mainly kidney beans)
Chick pea's
Asparagus
spinach
Memes
>banana
>peanutbutter
>vanilla whey
>any type of milk
ez gains brah
>>42822624
those little black beans are GOAT
Did 4,5k calories yesterday, 240g protein, with ease. Plan is to stay above 4k til christmas
Extreme beginner here looking for another opinion as to what I should do to get big/strong
Back and chest, but everything really
fuck, are you me? Maybe I should just kill myself after all
I feel like my chest are lagging and really want it ti get bigger. I have been recomended trying to hit chest 3 times a week(48hours+ between workouts).
Whats your opinion guys? Is training chest 3 times a week too much? Even with good surplus diet + 8 hours sleep every night?
>>42822496
Why would you want a chest like that it looks like total shit
>>42822496
What are your lifts? If your bench sucks your chest will suck. Big bench = big chest.
You can work chest everyday, 48 hours rest is just faggot level.
So I started taking ostarine. .5ml's which is 25 mg's daily. Liquid not pill form. Starting to notice that my dick and balls are shrinking. My balls are getting soft and my energy levels are dropping. From all of the research that I did it looked like I did not need to take anything with it. My buddy, who I just talked to, said I should have been using a liver protector, test booster, and estrogen blocker. Someone who has some knowledge about this please update me in regards to what I should be doing. Also my testicles have been hurting.
You're not cut out for this if ostarine is suppressing you this bad. I would quit.
>>42822752
What do I do now? Cut out for what?
No, you don't need a liver protector for ostarine. Yes, you should be on test if you're using sarms. Yes the ostarine is suppressing you and making you feel like shit. This is why people say not to do sarms unless you're geared.
Recommend me an upper / lower split i can do 4 times a week.
Goal is both strength and hypertrophy. I Will probably start a cut This week also, i know it isnt optimal, but I have a little bit too Much bf.
I don't understand the point of a Upper/Lower.
There's more muscle groups in the Upper body, therefore it only makes sense that you'd have more days for the Upper body.
Hence Pull/Push/Lower/Pull/Push/Lower.
hmm I would suggest putting upper body movements on the upper day and lower body movements on the lower day
for real, upper body hypertrophy days can take 2hr+ , just do upper lower strength days on mon/tues and then a ppl hypertrophy focused for weds/thur/fri
>>42822410
This doesnt sound too bad honestly. Make some heavy days, have a rest Day and then p/p/l hypertrophy split. It Will just take some time though, 5 days a week is quite a lot i Think.
>tfw you find a rare sip
Not a bad feel at all
reminder to report advertising threads
>tfw shill is too stupid to make shilling threads somewhat fitness related
you don't deserve a pay faggot
>>42822553
What is that? A nonsipper is acting smart again? They never learn...
>>42822607
Yeah lol at thinking these are all advertisements. Sips r dank
I finished a 1 hour gym session and im feeling very resentful towards the world. No im not fat. Im skinny. I was already angry and thought i should go to the gym to let off steam but it just makes me hate the world even more. Its not like one of those "use that hate to improve yourself" its one of those elliot rodger bitterness type of hate.
This is like my third time in the gym. I only go once a week because lack of motivation.
And im from /r9k/
Has anyone experienced this
Being a bitch is a symptom of depression.
>>42822346
Assuming youre not trolling. elaborate
That's resentment
Stop being Cain, start being Abel.
Learn to make the sacrifice.
"Ok, now please you take off your shirt"
Wat do!!!???
I take it off and pretend my acne scars are scars I got from surviving a really dangerous knife attack
>>42822249
flex a cep' and say, "how this for a start?" Because I am not retarded and know what girls want.
>>42822249
*flex my dick*
*unzip my bicep*
>Only if you take off your's babe
>solid
ITT /fit/ is all female
>working desk at my local xsport
>6'0" manlet tried to tip me again today
>tried to start up a conversation with me AGAIN
>told him he looked big and gave him my number just so he would hurry up and leave me alone
>>42822195
How the fuck did she convince so many people she's attractive
>>42822207
She's objectively beautiful like Jennifer anniston in the late 90's
>>42822207
2 reasons
>nobody has an original opinion anymore
basically peer pressure
>yaas queen slaaay
Fags love the character she plays so in their head she's perfect in every aspect, otherwise it would shatter their image of her. God forbid somebody you like have faults
How do I stop being tired all the time?
>>42822155
vitamin d
>>42822157
and carbs
>>42822155
>>>/fraud/
Coffee?
So I'm consider having coffee in the mornings to wake me up just before work
>6am starts
Is it bad to have a coffee 5 out of 7 days?
How will it affect me physically and mentally if at all?
Pic not related just wanted to share
>>42822106
You basically have to drink its consistently or not at all, just have a bottle of water.
Stop being an energy baby and just drink water. Eat lots of fats and protons and keep that test high which will give you energy
How many coffees do you guys drink per day?
/fitizens/ that have gone beyond 2/3/4/5, what is your routine?
>>42822084
>go into my bathroom
>close door lights off
>God HAM on some milk cartons
>no idea what I do because I can't see
>scream and grunt with all my voice
>flatmates panic
>their fear only feeds my gains
>lose control eventually wake up covered in feces
>flatmates about to breakdown door
>flush the toilette
>"whew that sure was a stinker, I wouldn't go in there lads"
do this everyday at 3am
Be fat
>>42822084
SS + GOMAD