How do you say no when friends want you to drink alcohol?
Just say no you fucking cuck
"Nah man, thanks though."
>>40885456
>>40885464
Asked them to go out in the woods to grill some meat, and sauna afterwards.
They thought this was an invitation to a party.
wtf do I do
/fit/
Should I have a leg day, chest day and back day or just do squats, bench press and deadlifts the same day?
What is better?
>t. Newfag
>>40885264
It has been said many times that bro split is not really a valid option
Starting Strength and GOMAD
>>40885264
brosplits are shit
imo full body 3x/week is the best option for a begginer, but ppl and upper/lower are both still much better options than brosplits
Since most people are clothed in public like 90% of the time what are the best muscles to train to look like swole in a t shirt?
Is there any point working anything other than arms, traps and shoulders considering normies consider anyone with even a bit of muscle jacked?
>>40885176
Not really. Even if you only have big arms normal people think you're swole as fuck
your back, shoulders, neck, chest and forearms. so basically deadlifts, bench and ohp
also this >>40885210
>>40885305
1/10
is true that if I don't focus on getting girls and rather focus on improving myself, at some point, after some years, girls will naturally flock to me?
by improving, I meant a job, a house, a car, fit body, learning new languages, books, etc.
there are people with none of those things yet they still get girls. do shit so that you have shit to talk about. might I recommend hiking the Appalachian trail (say goodbye to your gains though)
>>40884740
You don't have a job, a house and a car? How old are you?
>>40884740
Yes but only once you accept it internally. If you do all the improvement shit for girls, they can smell that desperation and it turns them off.
*blocks your path*
*hip drives through you*
>>40884545
>>40884545
Y-you too
>>40884545
lol i wouldn't be going to a squat rack anyway so how can you block me fatty?
What mode is this?
dadmode
Super male vitality mode
>>40884513
>i done SS without the squats mode
>tfw rejected for the first time in my life
A-Am I ugly now? I don't understand. I have a nice body, and wasn't a nice guy. I had 2 girlfriends before too! What did I do wrong?
I HAD A 100% SUCCESS RATE GOD DAMNIT.
sorry you're gay now
Do you know where you are, anon?
>>40884416
I've been rejected almost every time I've approached a girl. The only times where I've had gfs were when they approached me.
Lets collect all the best exercises to get a big, round and firm ass aswell as nice defined but not t-rex like legs because the quads explode.
>low bar squats
>deadlifts
>straight legs deadlift
>barbell lunges
not sure about:
>cable kickbacks
>lying dumbbell leg curl
>>40884291
no one?
If you're avoiding t-rex legs then youo're going to want to avoid squats - they build quads far faster than they build glutes. Bulgarian split squats on the other hand still build quads but far moreso the glutes.
>>40884291 (OP)
> bulgarian split squats
This is the ultimate butt squat. It'll put the stress over the glutes and hamstrings instead of quads. It'll stretch the fuck out of adductors. And, as a bonus, it'll correct your form on bb squats.
> box squats
Sort of in between compound of squats and deadlifts. Great for putting up strenght in both exercises, especially if your hamstrings are lacking (as they usually are). Alternate these with bulgarian split squats as main compound of the day.
> goodmornings/stiff leg deadlifts
Both are very similar. Best hamstrings isos. That's it.
> barbell hip thrusts
This is the best glutes iso by far. Do it for many reps as session finisher every lower body training session.
Do all these and you get thick and shapely af legs, be it as a male but especially if you're female.
Whenever I leave the gym after doing back work, I feel like I haven't done anything. No pump, no DOMS, and very minimal gains.
What are some back lifts I should start incorporating for a more complete session?
>>40884279
Pull ups, and a lot
>>40884303
>Pull ups, and a lot
Beat me to it. Pullups are the fucking King as far as back is concerned.
>>40884279
Rows, shrugs, rack pulls, chinups, face pulls, band pullaparts, goodmornings *gasp* deathlifts
JUST BE CONFIDENT BRO
>>40883815
https://youtu.be/StVnLwNpZKU
Only thing I got from this is that black dude with his jaw dropped is a faggot
>>40883815
JUST BE KONFIDUNT BRAH
>fell for the 10k calories bulk meme
>built a lot of muscle but a lot of fat
>5'8" and fucking 200 lbs!!
>counted calories to make sure i'm at a caloric deficit
>weight goes down but bf% is stuck at 21%
>roommates step on the scale and have like 8% bf
>i know tthe scale isn't perfectly accurate, but it is precise because rooommates are realistically ~10% bf
>that means i'm probably really like 23%
should i just consume adderall and stick to a diet of meats? what should my macro breakdown be? i jsut want to lose fat.
>>40883774
>10 000 calorie bulk
nigger what the fuck
>10k calory "bulk"
>diet of meats to lose weight
You sound really stupid. The kind of stupid you know is really widespread but most know how to not make it immediately known.
Anyway ignore macros for now, eat clean and at a moderate deficit while continuing to exercise. If you are "stuck" at 21% bf you're counting wrong.
>gym girl desk greets me with "hi, how're you're doing?"
>I respond with "fine, how are you?"
>she doesn't say anything
>this goes on for a week
>realize she actually doesn't give a fuck about me and that she's just doing her job
Fucking cunt. I won't even make eye contact with her anymore. I'll just hand my key tag and continue walking off.
you would do the same if an ugly obese 3/10 girl did the same to you. Drop the double standard.
why hasnt this job been automated yet
>>40883564
ugly obese 3/10 detected
Man I miss highschool
>>40883307
No you don't, you're still in high-school and you want people to make fun of this guy who bullies you and fucks the Stacy you wish you had.
Highschool kids are fucking retarded.
>>40883307
>asking for respect
>army of freshmen
>fucking kek
Welcome, to the fat people hate my 600lb life main event.
In the left corner, we have Dr. "you gotta lose 40 pounds in 1 month" Nowzaradan, in the right corner we have Steven "fatboygetdown" Assanti and his tag team partner and brother Justin Assant will make an appearance too.
Can Dr. Now defeat the fatass double pack or are they too heavy for the poor old man?
>>40882870
i'm sure everyone knows dr. now but in case you don't know steven assanti he is a semi-famous internet troll that has a big youtube channel where he humiliates himself for the fun of others.
https://www.youtube.com/watch?v=KtVDcqMw-10
His brother who is also fat hates him and makes fun of him in this video:
https://www.youtube.com/watch?v=GcvEs5InjFQ&
I NEED TO RETRAIN MAH BODY FROM EATIN CHEESEBURGERS
Hey /fit/. My gf has convinced me to get a dog. My only concern is how this might affect my gains? Anyone have experience lifting while having dog related responsibilities?
Are dogs gains goblins?
Yes.
Unconditional love gains. Mirin that cortisol level going down everytime u get home
>>40882480
Nigga just get some deranged psycho pitbull from the pound and train him to hate you, and then keep him unleashed in your house. The gains you get from having to subdue this nigga in order to stay alive every day night will be immeasurable.