Hey women and traps of /fit/.
Do you want to get a toned muscle ass, and be lean, with not much muscle on upper body?
Then do this routine, I made stoned:
Basically you want to go on a protein sparing modified fast, keep yourself in a deficit, with lean protein. You will want to ride a bike for about 15-30 minutes every day, moderate intensity.
You will want to do HEAVY squats, so 3 sets of 5, and do them mon, wed, fri. And increase the weight on the bar by like 2.5kg, if you get all 5 reps. And do just normal a bit below parallel squats.
You will want to do the squats before you go bike riding, because you don't want your legs fatigued for heavy squatting.
I hope this helps.
Fuck off. Routines are fucking useless. Learn how to auto regulate your own routine that you've made to meet your goals.
>>38903216
This is what I do. This is necessary when you're as advanced as me. Beginners should get into something strict though, so they don't fall off the bandwagon. It's easy for me to maintain my gains, and change my workouts on the fly.
>>38903200
ITT:
>starve yourself while doing squats and bike riding
The type that doesn't lift
>>38903071
Milky smooth body with absolutely no muscles. The kind of body that will get catholic priests get harder than communion bread.
>>38903071
My guild raids 4 times a week mode.
Holy shit all the drug use and shit caught up to him.
Isn't he like 30? Pretty sad though seeing as he has a wife and kid
>>38903069
This is why I laugh anytime I see any swole fag pumping iron instead of doing cardio.
Sure you can throw me across the room, but I can walk away from you briskly without getting a heart attack after 3 steps like half of you faggots.
You fucks are the buff equivalent of the obese.
>>38903069
I laugh at every roid thread on here, because all those dumb fucks saying "not everyone wants to live to be 70" is going to be having heart attacks just like this
>>38903358
>>38903150
>>38903358
>anecdotal evidence
Did any of you skeletons even graduate high school?
Are wide lat pull downs a meme?
I don't want to be the autist who does a meme exercise
>>38902959
I dont know but i do them with pullups and chinups. I never feel like my lats are being targetted though. What are some good exercises to get dem wings?
>>38902959
Why do lat pull downs when chinups and pullups exist?
>>38902959
I've never done wide and I have wings.
Also fuck pull downs I got my wings from flying. 100lb weighted pulls @ 180lbs.
>as I leave uni bathroom, lift shirt to """"dry"""" my face
>flex my abs
>see many girls mirin
Feels good desu. Now, how the FUCK do I turn those mires into some kind of action?
Since youre the kind of autist to flash your abs, just whip your cock out
KYS FROGGER
>>38902675
t. fat cunt with no abs
>not counting the clips
>Not counting the dust particles
>not counting the moon's gravity depending on time and season
>not accounting for the difference in gravity based on your altitude
What podcasts do you guys listen to at the gym?
Picrelated is mine
POWERFUL
J R E
>>38902611
>mfw rogan starts talking about DMT before my workout is over
yo is wine bad for gains???stopped drinking all other forms of alcohol even beer :(
Lol nigga just drink whisky and grape drank.
Why is it so hard for people to stop drinking alcohol altogether? You're just substituting shit for more shit.
>>38902568
facing reality sober is hard also 7:45 here and havent sleep yet fml fucking dota
> tfw only 5'8
> almost 19 years old
how do i get taller?
human growth hormones? eating big steaks every day?
> tfw feel when the reason im a virgin is because im not a few inches taller
>>38902549
>19
too late, chum
move to japan, maybe
>>38902549
people can grow til their mid 20s. do IF if you want to increase growth hormone naturally
godspeed anon
>>38902549
Human.Growth.Hormone
Serious question: do girls only like otter mode or do they also like big guys?
Seems like they only want twinks anymore. Is it the birth control? What kinds of girls like big guys?
women
>>38902432
Low bodyfat, that's literally all you need
>>38902432
all women like the same thing anon. have you not gotten the memo?
Do your worst
>>38902385
10/10, friend.
great thickness.
>>38902385
>That bf
>That adonis belt
Life just isn't fair, is it?
>>38902385
You look like a really buff woman
Or a dyel man
take your pick
>Lifting for women
I hope you guys don't actually do this
>>38902288
which is the worst combo?
i'm going with the asian female and nigger.
>>38902304
gonna go with this.
>>38902446
>>38902304
This
Best is statistically Black Female/White Male
How does one go about achieving this? Are there any exercises that will give it best?
>>38902246
genetics x f
low bodyfat x f
Core work, low body fat, genetics.
Only ab excercises I do are ab wheel, front lever and dragon flags
>age
>resting heat rate
>do you do cardio
>do you play any team sports
>do you do steroids
>>38902241
>no dick size
>>38902241
>18
>73
>Yes, 3 days a week
>Yes, Football (Soccer for the burgers)
>No
>>38902241
20
64
5 minutes 3 times a week. I walk and ride my bicyle everywhere though.
No. Never have.
No. Too young.
/mental health general/
how are you F E E Ling today brahs?
Good, bad, get it out there. Only with a clear mind can you focus on self improvement.
every night i hope i don't wake up in the morning
Been talking to this very nice girl lately, she's very cute and always seems perky and interested when we talk. She's not very into social media, trendy shit or stuff. It makes her a bit hard to reach via text and shit but the times we talk I feel like we really connect. She has a final tommorow, I plan to call her after that and see if she wants to get something to eat or go with me to this russian festival this weekend. Wish me luck fellas.
>>38902133
this is caused by not deadlifting