How many sets and reps? I read 1x5 on here but that seems too few
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1xF
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>>38529606
That depends on what the rest of your programming looks like,training age, goals.
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>>38529606
5x5 @100% for max strength
4x8 @90% for hypertrophy
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How fat are you? Be honest.
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>>38529504
I'm 20, 163cm, 73kg
Around 25-30% body fat
>inb4 midget
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>>38529504
177 cm and 90kg but most of that weight went to my ass and legs desu
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26 bmi
Hey /fit/ I'm looking to get back into working out after a few months and I'm trying to figure out what supplements to buy. Currently I'm getting some pre workout, BCAA's, multivitamins and creatine. Main thing I'm wondering about is getting some test boosters. Are they recommended and if so what's the best one to buy? Also any other supps I could add on that would help me out?
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>>38529471
You should buy this. 70% filler and a prop blend but every pleb I know loves it.
Unless you're old or have fucked up test levels, you don't need a test booster. It won't do anything. Only test booster that works as well as it's advertised is injectable test
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>hey guys
>i haven't worked out in months
>my biggest concern is what supps i should waste my money on
I hope this is an advertisement or else confirmed for never making it
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>test boosters
pro tip, if you can buy it from a store without a prescription then it won't do shit. Chances are it'll be some sort of 'natural' testosterone booster that doesn't do a fucking thing.
Lift hard and you'll get all the natural testosterone boosts you can get.
As for serious advice:
>if you eat well just get protein powder and creatine
>if you eat like shit
Get some BCAAs, protein powder and creatine
BCAAs don't mean shit if you have a decent diet.
Is there anything I can do with my shitty hair, or shitty face without suicide?
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Get a meme haircut, overplayed but you will look better
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>>38529405
That looks gay tho
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>>38529405
You look like that skinhead kid from the latest harry potter movie
Anonymous
Routine General/Routine Rate Thread - /rg/ 2016-08-31 17:22:02 Post No.38529348
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Routine General/Routine Rate Thread - /rg/ 2016-08-31 17:22:02 Post No.38529348
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Routine General/Routine Rate Thread - /rg/
Anonymous
2016-08-31 17:22:02
Post No. 38529348
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AxBxCxx
A
2x5, 1x5+ Bench Press/OHP (alternating)
2x5, 1x5+ Lowbar Squat
2x5, 1x5+ Bent Over Row
3x10 Dumbbell Curls
B
2x5, 1x5+ Bench Press/OHP
1x5+ Deadlift
2x5, 1x5+ Incline Bench/Weighted Dips (Dips on OHP days)
3x10 Lateral Raises
C
2x5, 1x5+ Bench Press/OHP
2x5, 1x5+ Front Squat
2x5, 1x5+ Yates Row
3x10 Hammer Curl
HIIT on work days (erg distance sprints) and stretching
On off days light walks, ab work, chin-ups and stretching/mobility work
Basically /fit/'s Greyskull with some added stuff
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Day 1 (Upper Power)
Flat BB Bench 3x6
Incline DB Bench 3x6
Bent Over BB Row 3x6
Lat Pulldown 3x6
Overhead Press 3x6
Barbell Shrug 3x6
Barbell Curl 3x8
Skullcrusher 3x8
Day 2 (Lower Power)
Leg Press 3x6
Stiff Legged Deadlift 3x6
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 4x8
Cable Crunch 3x15
Side Bend 3x15
Day 3 (Mobility)
Day 4 (Upper Hypertrophy)
Incline BB Bench Press 4x10
Flat DB Fly 4x10
Seated Cable Row 4x10
One Arm DB Row 4x10
DB Lateral Raise 4x10
Incline DB Curl 3x15
Cable Tricep Extension 3x15
Reverse Wrist Curls 3x15
Day 5 (Lower Hypertrophy)
Leg Press 4x12
Reverse Hyper 4x12
Quad Extension 3x15
Hamstring Curl 3x15
Seated Calf Raise 3x15
Standing Calf Raise 3x15
Cable Crunch 3x15
Side Bend 3x15
Lifted 3 years, then tore my hip labrum. Can't do squats or regular deads yet without pain. R8 n H8.
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>>38529378
just lift on mate, wish you a quick recovery
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Thinking of finally switching from GSLP to this. Any feedback?
Pull (Monday):
3x5 Weighted Pullups
3x8-12 Cable Seated Rows
3x15-20 Face Pulls
3x8-12 Bicep Curls
(3x8-12 Weighted Back Extensions)
Push (Tuesday):
3x5 Dumbbell OHP
3x8-12 Weighted Dips
3x8-12 DB Reverse Grip Bench
3x8-12 Lateral Raises
3x8-12 DB Skullcrushers
Lower (Wednesday):
Vertical Jump Bible strength+plyo workout 1
Upper (Friday):
3x5 Bench Press (superset A)
3x5 Dumbell Row (superset A)
3x8-12 Dumbell OHP (superset B)
3x8-12 Weighted Chinups (superset B)
3x8-12 Dumbell Pullover
Lower (Saturday):
Vertical Jump Bible strength+plyo workout 2
Anonymous
Lol at you if you train for aesthetics and focus on chest 2016-08-31 17:17:41 Post No.38529305
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Lol at you if you train for aesthetics and focus on chest 2016-08-31 17:17:41 Post No.38529305
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Lol at you if you train for aesthetics and focus on chest
Anonymous
2016-08-31 17:17:41
Post No. 38529305
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Big pecs is the ultimate aesthetics killer. you look ridiculous in shirts, suits - they look like manboobs that ruin your body proportion.
personally the only chest exercise I do is inclined bp once or twice a week just so it doesn't look completely flat and ridiculous.
For people who lift for aesthetics, focus on your delts and back.
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>>38529305
hahahahahaha
hilarious troll
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>>38529305
Hey look an OP I actually agree with.
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>>38529305
OP is a bitter flat-chested fag
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Why havent you started eating honeydew melons yet? They are the ultimate bulking food.
>almost 500 calories per melon
>not filling at all
>taste great
>makes you smell good
For the past 2 weeks or so, ive been eating 6-8 honeydews per day (2 per meal) and feel great. Ive also gotten many complements on my scent.
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>>38529259
Too much work.
I'll stick to peanut butter and milk. More protein.
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>>38529259
How do they taste compared to watermelon or cantaloupe? Or other fruits?
Because I do not like cantaloupe.
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Has anyone else improved their scent with melons? Does it come out in your sweat or are you rubbing melon on yourself I want to smell sexy like melon
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The perfect body
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>>38529257
Could he take Iron Mike?
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>>38529902
He probably could've in his prime.
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>>38529902
I dont think so
mike was a machine
never made a mistake
ali on the other hand always made mostakes but his speed made up for it.
Are deadlifts a meme lift? If I wanted to build an amazing posterior and actually be good at sports, does deadlifting ACTUALLY do anything?
My deadlift is 1RM 505 at 200lbs 6'0, and it was hard to getting to this point but now I'm wondering... Why?
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Why do we have these threads everyday..
>is deadlift a meme exercise
>is bench worth it
>why do squats when you can do xyz
just do whatever you want.
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>>38529264
This
So long as you see the results you want do whatever you feel like man so long as you don't cheat and keep good form so you don't hurt yourself
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>>38529264
>just do whatever you want.
Do whatever I want? I want you to blow me. Am I entitled to fucking your face now, manlet?
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>Start doing groceries like a grown up
>Cooking right
>Getting fit
>My lady starts to complain about how much meat I buy due to costs
>Don't want to cut my meat because seeing dem gains on current diet
What do /fit/? Do I just disregard women and keep eating massive amounts of dead animals? Can/should I replace the glorious proteins with something else? Would I be missing anything else if I cut the meat?
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Ignore her or buy beans.
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eat more oats bretheren, all protein is the same
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>>38529137
Find sales, shop at multiple stores, drink more protein shakes. In most situations price per gram of protein is cheaper with powder vs meat.
Whatever you do don't step off the gains train.
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Should I eat before cycling in the morning for cardio?
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No shit..
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>>38529144
I'm just curious because I don't want to wait an hour to digest before exercising because the stomach takes blood away from the muscles as it digests food
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>>38529130
Depends on your goal. If you're a fattyy fat fat, exercise while faste (especially cardio like cycling) can increase your fatburning by up to 3x
Sounds brosciency but it's true, research it yourself
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Greetings from /k/, ive been wanting to get /fit/ for a while now after a few minor back injuries and id like to look/feel better too.
Would it be recommended to focus on core strength and legs or just use a balanced program from the start?
What about exercises that will prevent back injuries or help with stuff like hiking and hunting?
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>>38529122
Ss + GOMAD
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>>38529131
Translation?
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>>38529139
SS stands for "SS SS" and GOMAD stands for "GOMADOMAD"
>read the sticky
come back with questions after that
welcome /k/omrade
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Brandon Carter says I shouldn't bulk until I'm on my desired bodyfat percentage due to new fat cells never dissapearing, but my body isn't strong or lean, but this is the result of my cut for about 4-5 months and I've read alot about not cutting for too long for hormones, health etc.
I'm not big, im not very small but in the middle at the moment so I though I should do a lean bulk, 200-400 calorie surplus, for 8-9 months. This was my first real cut and I don't expect 1 cut to make me ripped.
Opinions on this?
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Here's his video btw:
https://www.youtube.com/watch?v=_zutCgtoFlw
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>>38528911
you should bulk ASAP
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>>38528965
not that you look bad but that midsection is bread
What are your thoughts on Alexis Ren?
Is she Stacy? Do you consider her fit?
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>>38528881
I wish she Ren on my dick
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>>38528881
she's not fit at all and she's going to hit the wall hard because of that
Agnella Sagra literally shits in her mouth
pls someone post that webm where Ren is "exercising" with 2lbs dumbbells and her boobs almost falling out of her tight top
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Why do these poses trigger my autism?
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What do on a rest day!?
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play a sport, fighting, cimbing etc(have to be something you enjoy(
its sad if you have all these muscle but all you use them for is picking shit up and putting them back down
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>>38528916
>its sad if you have all these muscle but all you use them for is picking shit up and putting them back down
but thats what i like to do
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>>38528956
then dont have rest days then, eat and lift as a mudafucka, get mad strong and huge, no such thing as undertraining just under eating and undersleeping and sicne lifting is what you like to do nothing is stooping you from getting big as a brick wall, when you find something you like to do you have to go all out on it bro, this is hovw you live a happy and fulfilling life, not saying you bills dont have to be payed just you should live acording how YOU want lo live and not how others EXPECT you to live