Let's assume I can only do one pull-up, how do I improve? How to go from 1 to 10?
Do a certain rep count assisted until you reach body weight
>>40013732
Keep doing pullups until exhaustion every day.
When I haven't done pullups in a while, I need about a week to get back into shape. I'll do 8 the first Sunday, 12 by Wednesday, and 16 by Saturday.
do them often
do negatives often
lose fat
My face looks emaciated, while my body is rubenesque with lard. What am I doing wrong?
Additional info: I am 40yo and only started recently. Never exercised in my adult life, was always a fatass.
More info: I look fit in clothes, but underneath it's a hideous picture. Why is my face emaciated like this?
5'10 in shoes
153 lbs
proofs
OP pic and >>40013737 is on the same time
>fat all my life
>went through puberty fat
>got bed ridden sick when I was a tween
>become skinnyfat due to illness
>return to school
>still fat, get depressed and slowly get fatter until I meet a girl
>kinda fat but she's a slut and she likes me
>fuck it up
>get depressed and become "work oriented"
>get insanely fat
>graduate high school without a chin I'm so fat
>decide enough is enough in Uni
>cut hard since April 2016
>Thin out, some take notice and say they're proud of me
>keep cutting but I can't accept any compliments
>I will always be that depressed fat kid on the inside
>depression has gotten worse as I've gotten thinner
>only way I can reaffirm that I'm making progress is trying on smaller clothes and being amazing they fit
how many more months of cutting until I lose the depression /fit/?
fucking kys faggot
try to focus more on being athletic rather than skinny.
also it is clear you have some sort of eating disorder so probably get that checked out. You can go to a shrink now and it doesn't cost you a mint if you are an american.
I hope your story is some meme if not get someone to talk to bro.
>>40013706
Had the same feelings, lost 45kg and gained some noob gain muscles but everytime I got a compliment I doubted myself and became sad, this feeling will stay but you can work on it just tell yourself that you are important and good everyday
Are those effective? is there a better way to achieve the same results?
[This post has been deleted by The Fitness Mafia]
have higher test, do farmers walks, wrist rolling, have higher test, do 4 and 5 with dumbbells, have higher test, etc.
>>40013591
DONT DO THIS IT CREATES MUSTARD GAS IN YOUR WRISTS
Why are you expected to lift one plate more in deadlifts than squats when they're both basically the same exercise?
>>40013559
You're fucking retarded.
>>40013573
Look at the picture, it's the same motion as a squat. Prove me wrong
>>40013588
well he is doing it wrong
Gotten into Wendlers 5-3-1 recently. Just into second cycle and do enjoy it, however I'm worried lack of volume (even doing boring but big variation and some other accessories) will hurt me long term.
Any other anons care to comment on their success/failure with it? Thoughts etc.
Pic not related
>>40013517
Volume is plenty sufficient, especially with BBB.
Put the BBB sets on the opposite day so
Squat 5/3/1
BBB Deadlift
And so forth, it should allow better skill acquisition. Also use straps on BBB Deadlift sets but not on 5/3/1.
Put in joker sets and first sets last if you want volume.
Remember even when you're not touching heavy weight you are still setting rep PRs. Take the Deload weeks seriously but feel free to put in some body building movements in there.
Great program have fun, only criticism is too low a bench frequency for me.
>>40013517
Read Beyond 5/3/1.
Do two cycles before each deload. Do first set last. Joker sets if your training max allows it.
Joker sets? Don't follow sorry haven't heard the term before.
What's reasoning behind first set last?
Thanks for replies. Started fairly light and taking it seriously on deload even though didjnt feel like I needed it after first cycle.
Fucked my wheel off a curb.... Is it safe to drive until I get a new wheel? I need to get to the gym
Run or take your bike to the gym fatty
>"BUT MAH GAINNS?? CARDIO KILL GAINS MANNN"
stfu just eat a little more
>>40013434
Just take an uber if you're that worried.
>tfw -25 outside
>my car won't start
>gym is 4 km away
For fæææn
What is a /fit/ approved alcoholic drink?
>>40013321
vodka + sugar free redbull for getting lit
(jager if u can afford a little more carbs)
whiskey on the rocks for a comfy night in
mead
>>40013321
>ywn have a tastefully full but non-imposing package profile in a speedo
Fucking Gauls!
>TFW you will never fight in a gladiatorial fight to the death
What did you say?
I said
Fucking
Gauls
>>40013238
F-Fagron
>lol anon why are you going to take steroids bro
>you don't need roids bro
>just train hard for 10 years and you'll look like zyzz easy bro trust me I know what I'm talking about
Literally this board in nutshell.
Delusional teens talking about how they're going to be jacked and lean just so long as they lift for long enough.
Reality: You make 90% of your natty gains in the first 2 years. If you still like shit after that you'll forever look like shit.
this board has no idea how natty really looks like
>>40013022
I do not take steroids because I am not a faggot.
>>40013048
What kind of natty are we talking about here?
A 1 in 10,000,000 genetic elite freak, or am average person who isn't genetically gifted and simply average. Because there's a big difference between the two. Most people who lift naturally will have average genetics and therefore will look average.
> got a decent body.
> got a slight tan so I'm not pasty white
> I have good clothes
> teeth are an off white colour
> confidence issues from teeth
how can I whiten my teeth so I can finally be alpha
http://www.wikihow.com/Whiten-Teeth-With-Baking-Soda
baking soda with lemon juice to create paste is really good and effective
>>40013032
> rip enamel
press F to pay respects
>>40013036
that's why you only do it every day for the first week or two and then only once per week. the gains you make in the first two weeks are really great though and very noticable
>be me having a nice decent body for lifting for 2 years
>tfw you mention to your girl you'd like to start doing some martial art or get back to some sport
>"babe I find guys who play sports or fight so fucking sexy"
But bitch I power lift, th-thats a sport, right guys?
>>40012948
that whole album is great
>>40012948
Not really. I consider it more of a competitive physical activity rather than a full on sport.
Whatchu complaining about anyway?
Powerlifting is a hobby, oly lifting is a sport
INTERMITTENT FASTING
What do you think about it?
Experiences?
Good just for cutting or its nice for bulking too?
How many lbs per week you should lose if you want to maintain maximum gains?
>>40012946
nice FEET!
It's good for maintaining a low bodyfat year round, not so good for bulking unless you have REALLY bad eating habits that cause you to eat more than a 500 calorie surplus.
>>40012946
It´s pretty "fun" so far on a cut. I have yet to go down in plates, or strength. Dont know if i would wanna bulk on it.
Are BCAA's and glutamine meme supplements? I'm wondering if I'm falling for salesman pitches or if they're actually that beneficial
>>40012910
Unless you're a professional athlete looking for an infinitessimal edge over your competition NO you don't need these. Try this instead: LIFT, EAT, SLEEP, REPEAT UNTIL SUCCESS.
Now GTFO.
>>40012910
I bought glutamine supps. but my whey has glutamine in it so it just sits on the shelf
>>40012910
Glutamine is great at stopping the heartburn you get on Tren
https://www.youtube.com/watch?v=vamI0HwbLMc
>tell my fat as fuck cousin that body fat isn't caused only by dietary fat
>'of course it is anon!'
>>40012677
I don't see what's wrong with this video. Looks like he's just trying to show you how to lean out ground beef. Just makes it less greasy and better tasting in general to me.
Don't put oil down your drain.