Aside from squats and deadlifts, what are your favorite leg/glute lifts /fit/?
Kneeling squats for glutes
>>39514757
Front squats for sets of 20.
Leg presses for 15-20
Paterson step up
Barbell Hip Thrusts
Why are powerlifters fat?
>>39514692
Because in any strength sport with unrestricted weight classes, it is generally advantageous to be as heavy as possible. Hence (some) SHW powerlifters allow themselves to become fat in order to improve performance.
>>39514692
they're not interested in aesthetics, so they're in bulkmode 100% of the time to gain as much muscle as possible to lift more weight. so they gain a lot of fat on the side which they never bother to cut since it doesn't hinder their goals.
>>39514728
but for every pound of fat on their body, it's an extra pound of iron they could be lifting
Is no fap a bunch of BS? This month ive only fapped once, included a 21 day streak and I actually have felt more exhausted and like my T is lower. It makes you stop fantasizing which just kills ur libido
>septum ring
Dropped
I'm not OP. I've heard there was a shit load of no fap threads, but I'm actually curious about this. Somebody wanna lay down the truth for me?
Just finished my winter dinner meal prep for the next few days. Took pictures to share with you weebs. Love you.
Macros per day:
~160g Carbs
~160g Protein
~40g Fat
~1500 Calories
Micros per day:
~5g Fiber.
~1500mg Sodium
How-to to follow.
>>39514653
Step 1a: Gather ingredients.
>4lb Chicken Breast
>14oz Andouille Sausage
>32oz Chicken Broth or Stock
>29oz Tomato Sauce
>Green Bell Pepper
>White Priviledged Onion
...go on
>>39514669
Step 1b: Gather Spices.
>Basil
>Cayenne Pepper
>Black Rights Matter Pepper
>Hot Sauce
>Garlic; Chopped or Powder.
im a fat fuck who just cheated my diet. seriously speaking, how bad is self induced vomiting and is it worth it?
>>39514625
Don't do it. You could mess up your stomach or esophagus. Just throw in extra cardio and lower your calories for a while.
>>39514625
Do it
>>39514650
thanks anon. just felt like absolute shit and thought it'd be the best plan of action. I'll take your word.
What kind of workout plan would you use with a pair of these (50 lbs each max), and an adjustible flat bench? Only gym near me is a meme gym with treadmills and a pool
I have the same dumbbells and a flat bench, using this routine for the past few months and I've noticed some noob gains.
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
>>39514565
SS + GOMAD
>>39514565
Ohp, incline press, rows, squats with dumbbells .are do able but do lunges, lat raises... Just do like 3x20 then a till failure if ur lift is max on the dumbell. Also do pushups and get a pullup bar. Run on the treadmill to.
Pic related. What everyman should aspire to be.
>>39514412
a manlet with a neck tattoo that beats up women
>>39514412
>neck tattoo
You're goofing right?
An insecure cuck that dated a woman who takes dick for a living?
Is cardio a meme?
What constitute cardio?
Is lifting cardio?
How much daily cardio is the bare minimum?
>>39514395
SS + GOMAD
>>39514395
>Is Cardio a meme?
No
>What constitute cardio?
Endurance and stamina based exercises.
>Is lifting cardio?
Are you retarded?
>How much daily cardio is the bare minimum
10 minutes with lifting, or dedicate a whole day for cardio.
>>39514395
>Is cardio a meme?
No, you need to do it for a healthy heart, and it will improve your lifts if not done to excess.
>What constitute cardio?
Any exercise in which you maintain an elevated but not maximal heartrate
>Is lifting cardio?
You could do lifting cardio, if you lifted very low weight for a million reps, but it would probably result in join or connective tissue dysfunction. Heavy lifting is not cardio
>How much daily cardio is the bare minimum?
Bare minimum for what? I think the feds recommend an hour and a half a week, but fuck them. Two 30 minute runs is plenty if you really put some hussle in it.
Hey /fit/,
I got hit by a car a month ago and am changing up my routine significantly to focus on things that will give me more core strength in addition to regular strength. Instead of squats, bench, overhead, and rows I am instead now doing: deadlifts, dips -- front squats, pullups.
I am thinking about buying a power tower like pic related so I can more easily do dips and pullups - I intend to weight myself down with one of those chained belt thingies, so the door archway thing isn't gonna cut it for pullups.
Do you have any recommendations on brand / etc? I am 6"0 170 lb guy, would prefer something very sturdy so I can weight myself down as much as I want (as a point of reference I bench about 200 lbs.) Space is not really a factor (I have a garage) but if it's smaller I'm not going to complain.
Ideally I'd like to be able to use it to do fully straight leg pullups, and also have enough space to do dips with the weights on me.
Also, any advice on which belt I should get would be appreciated.
Price not a factor, btw. Looking for quality here, not something that is going to fall apart and land me on my ass.
>>39514339
Forget your original idea, what you need is SS + GOMAD
>>39514378
I used to be 120 lbs, I used SS+GOMAD to get where I am today brah, HUGE GAINZ BRUH
jk I just ate a lot. too much milk makes me shit lava. I actually did SS for a long time tho, praise rippetoe
I own one similar to the Stamina 1690 (pic)
My only suggestion is to get one without the shit in the middle (the back padding and whatnot) so its easier to do straight leg stuff and also so you have a place to practice front/ back levers and such
Post your most /fit/ image.
>>39514120
What can I do about my terrible fucking rib flare? I had pectus excavatum? But I've had the surgery and I'm getting the bars removed in December?
>>39514052
Another from the side
bump (also sorry for shit quality photo's)
>>39514052
here is how i think you can maximize on this
What's good anons?
Any of you guys doing snatches, clean and jerks, power cleans etc? If so would you recommend seeing a trainer or going to a crossfit gym or just winging it with youtube videos for a novice lifter.
I'd like to use them as a finisher.
Any advice anons? They look fun as hell.
no, you dont use em as a "finisher" because theyr'e too technical to perform at an exhausted state.
Go see a trainer. a legit one. or take an year or two learning from trial and error.
Watch a video or two.
Then load up the bar with your bodyweight minimum. Too light of weight will throw you off balance and is dangerous.
Make sure to do snatches first because they're the most tiring.
Most important is being EXPLOSIVE so don't hesitate, just pull that shit up as high and fast as possible.
>>39514066
>Watch a video or two.
>Then load up the bar with your bodyweight minimum. Too light of weight will throw you off balance and is dangerous.
>Make sure to do snatches first because they're the most tiring.
>Most important is being EXPLOSIVE so don't hesitate, just pull that shit up as high and fast as possible.
>JUST
How do I get traps like Evander Holyfield?
>>39514005
roids and hard work
>>39514005
lots of punching, lots of sledgehammer swings, lots of work, lots of roids
>>39514005
Roids
Post your stack!
why not just a few vials of test you fucking cuck
>>39514001
Dosages:
Breakfast - 5 g Creatine, 2 Orange Triad, 1600 mg Beta-Alanine, 500 mg L-Carnitine, 1 scoop of Gold Standard Gainer
Lunch - 1 Orange Triad, 500 mg L-Carnitine
Pre-Workout - 1600 mg Beta-Alanine, 9 g Citrulline Malate, 1 scoop (5 g) BCAAs, 1 scoop of Gold Standard Whey
Post-Workout - 1 scoop of Gold Standard Whey, 5 g Creatine
Dinner - 3 Orange Triad, 500 mg L-Carnitine
Before Bed - 3 ZMA, 500 mg L-Carnitine, 1 scoop of Gold Standard Casein (1 hour after ZMA, to avoid calcium interference)
>>39514001
0/10 your're a faggot
Can anyone recommend me a bench press for $200-$400? Looking to work out at home.
>>39513546
sandbags and a broomstick brah
>>39513549
Don't listen to this guy OP. Gallons of water are much more efficient as weights. Has to be distilled or it will ruin your gains
>>39513561
>not using raw milk in place of water