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my biceps refuse to grow. i do them 3 times a week for 4x8-12
do i just need to buy some dumbells and work them to failure before i go to bed every single day ?
would also shorten my time in the gym by 15-20 min
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do more bicep exercises you lazy shit
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>>40758090
are you training like an athlete
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>>40758090
tips
Make sure you are eating enough
Squat, srs
sleeping enough
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what stretches target these muscles?
nothing i try really reaches these exact spots and they hurt when i squat.
they start hurting less on the last set, so i figure i need to find some way to warm them up without squatting.
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>>40758019
Couch stretch
Bulgarian split squats
Lunges
Half kneeling Quad stretch pushing your hips forward
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>start from standing
>lunge forward on one leg, let the other knee touch the ground
>ensure the angle between your thighs is 90, and that your rear leg is straight up and down and your forward leg is straight forward
>then lift both arms into the air above your head
>lean to the side of the leg that is forward
>switch sides and repeat
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>>40758044
Checked
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New to this kinda stuff. Some context, a big boy just trying to get stronger, will probably do some cardio to drop the weight, but I want to primarily focus my question on weights.
So I bought a 50 KG dumbell set, unfortunately I don't have a bar, probably gonna buy one from my friend later.
But I am mainly looking for a pretty beginner friendly routine, I will probably start out @ like 5 kgs per dumbell because from the years of being reasonably lazy haven't left me too strong. But that aside, looking for some kind of general routine I can follow with just the dumbells I have, and perhaps one I can follow after a bit of time once I get used to it, etc. If you can keep it as uncomplicated as possible, that'd be sick, too.
any help would be really appreciated, cheers homies.
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Sell the dumbell set, buy a gym membership
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>>40758020
i knew this was comin, lmao.
it's genuinely good advice, of course.
For now, I want to just stick with this to see where it can take me, and if I like it I'd definitely hit up a gym
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you don't have the intelligence to lose an ounce or gain any muscle
read the goddamn sticky
Skeleton here, how do I increase my appetite? Trying to bulk and eating high calorie/protein foods, but I'm finding it hard to eat enough each day to meet my goal. Half the time I get nauseous in the middle of a meal from being full. Do I just need to stick with it until my stomach adapts?
>inb4 just smoke weed
11 Posts / 2 Images
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Gainer. Take it everyday and it will increase your hunger overall.
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>>40757973
Just eat more smaller meals.
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>>40757973
stop trying to eat 'clean and healthy'
i literally do not understand how a skeleton can't gain weight. you would be gaining fuckton of weight just at 2500kcal/day let alone 3000kcal.
like jesus christ eating fucking candy, salted nuts, peanutbutter and drink soda. how fucking hard can it be?
A fucking 250g bag of cashews ALONE has 1500KCAL. WHAT THE FUCK HOW CAN YOU NOT GAIN WEIGHT???
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This is what a real THICC girl looks like, not some slovenly fat lardarse.
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SHES A FAT
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>>40757968
wtf i love fat now
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>>40757962
whats her name
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>Not going to festivals with your aesthetics crew and muzzing like a sik kunt
Never going to make it
https://www.youtube.com/watch?v=5TUnfZdefxs
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>>40757945
This location looks so fucking sad. Maybe go to a real rave faggits
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And who parties during the day? Wtf...
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where is isis when we need it
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Are atg squats are a meme?
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Yes
You should go deep enough for three white lights at an IPF comp and no more
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anything less is a cheat rep
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>>40757905
To get a good butt? Yeah kind of.
Hip extensions, lunges, and step ups are better.
https://www.acefitness.org/getfit/glutesstudy2006.pdf
Anonymous
Am i /cringe/ for always wearing a fitted t-shirt? 2017-03-19 09:44:20 Post No.40757543
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Am i /cringe/ for always wearing a fitted t-shirt? 2017-03-19 09:44:20 Post No.40757543
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Am i /cringe/ for always wearing a fitted t-shirt?
Anonymous
2017-03-19 09:44:20
Post No. 40757543
[Report]
[View this topic]
>5'9 big boy
>17-18% bodyfat
>16.5in arms
>Med size t shirts.
I always wear a t shirt no matter the weather but now i am thinking that i am the cringiest fuck around because i am neither cut, or swole enough to be showing off my arms in cold rainy weather. Do i come off as a wannabe? Should i start wearing hoodies until i cut?
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>>40757543
Literally nobody gives a fuck about what you wear
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>>40757553
Yeah but i got called out on it by someone at school.
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>>40757556
>Arent you cold?
>Why do you always wear a t-shirt?
>You wanna show off your arms to all the qts in class or something?
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Is it okay to work upper body monday and friday if your physique is unbalanced?
I'm tall so my upper body is a bit lagging but since I do a lot of hiking/biking my legs are in proper poportion for my height, I still squat heavy and do some accessory exercises on wednesday.
My question being will doing upper body twice a week M/F hamper my progress or help it?
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One bump before I let it sink
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You should work it twice a week, atleast
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Just do a PPL. That way you can focus on upper body 'round 4 times a week and legs 2.
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The light that burns twice as bright burns half as long
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U mirin his heart workload?
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>>40757417
>burns
Posts pic of true flamer
No doubt op. You are correct for once.
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november 2015 vs March 2017
Do... Do i look better fit?
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>>40757375
Barley. You still have a long way to go
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what kind of comparison photos are these?
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>>40757384
my chest is bigger than your legs cuck
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How do I unlock Iron Fist mode /fit/?
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>>40757307
bet i could kick this nigga ass, square up Gavin McInnes lookin monk ass bitch ass mufucka
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>eat whatever you want
>dont lift
>sleep less than 4 hours a night and take long naps during the day right after eating
>become skinnyfat
>???
>profit
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>>40757319
Come on anon, he's leaner than skinny fat. Still no mass, and terrible shape. Closer to crackhead physique.
Is Jason Blaha currently the biggest meme in the fitness industry?
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I would agree if his Ice Cream Fitness routine wasn't genuinely the best beginner routine
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>>40757169
I've not heard of this, tell me more.
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>>40757169
lol no
>Beginners complain beginner routines hardly have any volume
>Blaha throws in extra volume so it appeals to them
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Have any of you butt fuckers tried Tren?
How did you like it?
What advice and dose would you suggest to a first timer?
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>>40757107
Kek
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>>40757107
at least 1g/week
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Ask Bradley Martyn.
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My legs are fucking dead. I did a new leg workout yesterday and today I can't move at all.
What do senpai?
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>>40757004
Don't move
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>>40757017
I have to work tomorrow. I am a teacher. I'm fucked.
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>>40757030
Stretch man, and eat bananas. The DOMS are real.