Is there a definitive guide on how to fix APT? I'm sick of having it
T H I C C
>>39090480
strengthen glutes and abs
>>39090480
Strech hip flexors until failure then foam roll them in the morning and evening every day.
Drop exercises where you bend your lower back like regular hyperextensions... Instead add a lot of volume of reverse hyperextensions to your workout plan. For example do them 4x25 twice per week on squat and deadlift days... Any exercise where you tuck your butt under is good (like reverse hyperextensions or hip thrusts or hip bridges...)
Also strengthen your core with exercises like planks.
Be constantly concious about it when you sit. Sit straight and flex abs and tuck your butt under all the time. If possible reduce sitting times overall or get a standing desk.
Do this for 6 months and you will see a lot of improvement.
Alright /fit, help me out here:
My wife's pregnant. All good, we're happy, etc.
Now the thing is, we made a deal, after she's giving birth, she gets six months in which her workout regime takes precedence over mine. She is a former ballet dancer and wants to get back in shape as soon as possible, and I'm not gonna protest this one as you can imagine. This will basically mean that I'll have just one or two times a week to keep in shape. My current schedule is Phraks Greyskull LP with one day of jogging and one day of swimming on the rest days. But obviously, I can't keep this up with training once or twice a week.
I'm looking for a schedule to keep up my gains as best as possible, I'll loose some of course, and came up with the following:
1. Strength: Big three workout (Squat, deadlift and bench, all 3x5)
2. Endurance/body weight: chin-ups, dips, sit-ups, push-ups (all 3xfailure), then a 20-30 minute jog.
I would alternate these 2 workouts with roughly 3 days of rest in between.
Your thoughts? What should I change?
Thanks in advance guys!
"If you only have 20 minutes to work out every day, you should spend all of it doing cardio." -scooby1961, natty king
/thread
Home gym.
It's the only way future dad.
Congratulations.
if you are only going to the gym twice a week, do a full body routine
Should maintain your gains that way
Which exercises are just plain bad and cause injury eventually despite form?
Running and probably ohp and curls. Also leg extensions
>>39090208
That's literally half my routine
deadlifts and squat
How many people have the serratus anterior muscle? I feel like I see a lot of people who dont, check out this vid if you want to know more about them or how to get them.
https://youtu.be/-icN-i3BP1E
>>39090113
A non butterface ripped gryll. Damn.
>>39090113
front lever pulls
>>39090113
>over 5 minutes of talking
tl;dw
Post good and bad traps
Never skip meme day
>>39089935
He literally only worked arms
" muscle" biker
GOOOOOOOOOD FUCKIN MORNING GOD DAMMIT /fit/
POST YOUR BREAKFAST AND WORKOUT FOR TODAY
CMON LETS GET BIG
>>39089933
SO FAR I'VE EATEN
>1 PROTEIN BAR
>2 CHEESE STICKS
>2 PIECES OF WHOLE WHEAT BREAD
>HALF A PROTEIN SHAKE
NOW I'M ABOUT TO DOWN HALF A CUP OF RAISINS AND EAT SOME OATS IN MILK
WOOOOOOOOOOOO
>>39090364
THE OATS ARE DOWN
NOW THE RAISINS
HOO YEAH BOY, LET'S GO
WOOOOOOOOOOOOO
2 slices cheese pizza for breakfast.
Today is only deadlift day.
Mode me.
Mode you.
Mode us.
>>39089661
>asthetic insertions mode
>8 pack mode
>creepy face mode
>>39089661
>blow up subway mode
>>39089661
Gay Bar mode
>be me at 21 on break from uni
>watch college basketball game with my brother and his friends who are in their late 20s
>get tipsy/drunk and after the game we decide to go to the bar and try to get laid (with an emphasis on me)
>get pumped up with brother's friend, he likes my confidence and emotional intelligence
>walk into popular bar and it's full of 20 year olds and some people in their 30's
>nearly all are professionals and the girls look older, smarter and bigger than any of the girls I was surrounded by in high school or college (xenoestrogens in food and water)
>I'm 5'9, skinny with an 8 inch cock INFP personality, needledick, and people have said I look like a mix between Russell Brand and Jim Carrey. When I wear my hair down I look like Lloyd from dumber and dumber.
Pickup #1:
>brother's friend asks if I like black girls and sits down next to a couple black girls
>he notices me walk away
Pickup #2
>notice the hottest girls in the bar across the way
>go with brother's friend
>introduce myself to girl
>tfw she's quick as hell and eats me alive intellectually
>can't keep up with her she's making me a fool and notice she isn't interested
Grab a Pint
chug down entire Pint
Pickup #3
>with brother's friend
>he points to a table of 4 grown women
>he sits down at starts talking to them
>tfw in my head I say "THIS IS MY MOMENT!"
>walk up to table
>slam my fist on the table with the power of thor
>look at the hottest girl at the table straight in the fucking eyes with the glare of God
>Start speaking in an English accent in a high pitched voice
>the girls are all laughing
>start showing my Kermit the Frog impression
>brother's friend GTFO
>start singing Toby Kieth to the entire table
>"I SHOULD OF BEEN A COWBOY!...."
>girls think I'm funny
>tell the girls that I'm looking for a girl who's interested in having sex with a King
>ask the girls if there interested
>hottest girl at the table says laughingly "We're entertained."
Continued
>>39089627
>proceed to sit down at the girls table and tell them that "I just want to get to know you"
>they're all friends that are getting their masters at very prestigious schools
>they're all smarter than me
>continue to have a one-sided conversation with them whilst them looking at me like I'm stupid
>hottest girl asks me my name (clearly the leader of the group)
>leave the table because they're not interested
Drink another pint
Go up to brother's friend and say "this is what I'm going to do..."
he responds with "I don't care what you're going to do. You're a lion in a pack of wolves."
Pickup #4
>see short blonde girl across the bar
>reminds of a larger and smarter version of the psychopathic slut I once fell in love with
>has that rough slutty look. She looks like the type of woman I want in my life, one with some sadistic tendencies
>looks like she's in early late 20's at the earliest, likely in her 30's
>I come walking straight towards her with my legendary walk of confidence
>smile at her and she seems to be the most rewarding of my presence
>tfw she might be in to me
>we start talking
>she starts telling me that she's crazy
>"Yeah....I've got ADHD.....and Bipolar Disorder"
>tfw drunk
>eyes pop out of my head and say to her "YEAH ME TOO!" (I was diagnosed but don't take anything anymore as ordered by my Psychiatrist)
>she looks at me at says "No, but I'm completely serious"
>"It's the struggle of my life..."
>she walks away
Pickup #5
>Go across the bar and try to pick up an ugly older chick on the dance floor
>start talking to her but she's bored with me
>moves to the other side of the dance floor
Can't even pick up the ugly girls.
Pickup #6
>go back near that blonde chick and see her Jewish looking friend with glasses on
>walk up to her with a sheepish grin
>over hear blonde chick tell Jewish friend "He's a weirdo!"
>go on to tell the Jewish girl how "I was once a very well liked man"
>"I believe you" said the Jew
Continued
>>39089633
>"then as I got older everything changed"
>"that happens" said the Jew
>tell her I'm with my older brother
>show her my older brother
>she proceeds to approach my older brother
End of the night, we're outside the bar and a couple of the guys in the crew are trying to seal the deal.
I was one of the 6-7 guys standing outside the bar
>blonde skanky looking girl wearing tight dress comes out of the bar with a couple of her friends
>starts talking shit to the guys outside the bar "that none of you are getting laid because you're all losers"
>no one responds
>besides me of course
>tell skank that she's a "rusty old hag way past her prime who needs to learn how to keep her mouth shut"
>she laughs and says "What? LOL you're so little!! I bet you have a small penis!
>do the reasonable thing and begin to lecture her on 2d:4d ratios and testosterone exposure at birth whilst showing my long ring finger
>interrupts me in the middle of my lecture and says "Are you retarded!?!? How old are you?"
>tell her I'm 21 and in college
>tells me "that I haven't even lived real life yet"
>see blonde with a pain threshold leave the bar
>try talking to her again
>she tries to trick me into telling her in front of the 6-7 guys that "I just came out of the mental hospital!"
Brother's friends didn't seal the deal and I ended up walking away with memories..
I didn't meet a single woman that looked like the girls I see on a University campus.
I was exposed to sophisticated relatively successful urban professionals in the (25-35 age range) for the first time.
How did I do?
A bit of a nutter that seemed to fly around at too many girls, but all things considered entertaining. Would join you at the bar
Hey /fit/ how do I become more high energy?
I've noticed that especially if I lift throughout the week I feel tired all day. I sleep 8 hours a day every day so it isn't a sleep problem.
>>39089596
run
>>39089596
snort speed
How's your diet? Do you get enough sun?
Saw a hot girl at the gym today, decided to take a couple of pictures of her.
>>39089594
2/2, tell me what you think.
>>39089594
is she a wheelchair gal?
>>39089604
I don't know. Could be.
i'm new to weightlifting so excuse the dumb question but what's a good routine to do after SS?
i think that i have hit the end of my linear progression. been able to increase the weight every second or even only once per week now. i plan on doing SS for one more month as i decide on what to do next.
there are quite a few in FAQ thread and i was wondering which one would you prefer the most? i'm currently looking at texas method
Go for texas method
kek, reverse image searched the OP pic and instead of giving me weird dicks it actually offers me a bunch of earthworm jim pics.
>new to weightlifting
>my gym doesn't have barbells
>can't do SS
what do
>love it
>kill it
really makes you think 2 b honest
What's that guy's name again?
>>39089486
What is Rich Plato thingken about
>>39089486
gotta confuse the viewers, right babe?
ENOUGH OF THIS SHIT!
I want a quick solution to this ugly Acne problem I've had for years
>>39089298
600mg of ibuprofen (powder, of course) mixed with vaseline. Spread it over the affected areas and leave it for as long as you can. Do that once a day for two months to see results.
I'm not joking/trolling, and it's not dangerous, you can do your research. A Japanese friend told me this remedy is the shit there and it works like a charm.
>>39089298
This pic
And go outside for 10 min each day
>>39089397
I'll look into this
Implying edition
>>39089236
>goal
>nigger
Kek
>>39090862
>no chest
>no lats
>wanting to be a curlbro
Ive been on a diet and havent lost a single pound. Should I give up already?
Male
21yo
6'0
196lbs
BMR 2058
>Day one: 1225 cal. and burned 900+ at work.
>Day two: 673 cal.
>Day three: 1183 cal. And burned 900+ at work
>Day four: 1798 cal (night out).
>Day five: 1075 cal.
>Day six: 840 cal. and burned 900+ at work
>Day seven: 984 cal.
Post more photos like that
I want to try making one
>>39089201
Overestimating bmr, overestimating activity, underestimating food, not patient enough.
>day 1-10 8-900 kcal, TDEE 2500. Gained 1.5lbs
>day 11-12 700-800 kcal, TDEE lower, lost 4lbs.
I'd certainly consider suicide.