Anonymous
Bigger by the Day Thread - Gucci & Legday edition 2016-01-07 18:28:42 Post No.35526107
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Bigger by the Day Thread - Gucci & Legday edition
Anonymous
2016-01-07 18:28:42
Post No. 35526107
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GET THE FUCK IN HERE IT'S TIME TO GET FUCKING HUUUUUUUUGE
>51/50
>"2 scoops and I almost had a heart attack in the gym" - Rich Piana
Ep1:
https://www.youtube.com/watch?v=kO90ywHneUg
Ep2:
https://www.youtube.com/watch?v=BNz07U4Fy5k
Ep3:
https://www.youtube.com/watch?v=a9po4oo2TkM
Ep4:
https://www.youtube.com/watch?v=cnt6u2cB5hc
LETS FUCKING LEAVE HUMANITY BEHIND
311 Posts / 61 Images
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>>35526107
Sticky!!!!!!!!!!
>>
CMON
>>
His chin strap face fuzz is hideous
trappy-chan (ID: !!VHnwMVjcWZi)
/routine general/ 2016-01-07 14:44:27 Post No.35523976
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/routine general/ 2016-01-07 14:44:27 Post No.35523976
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/routine general/
trappy-chan (ID: !!VHnwMVjcWZi)
2016-01-07 14:44:27
Post No. 35523976
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Previous thread >>35489411
I'll be helping everyone as much as possible <3
>Recommended program for beginners: http://startingstrength.wikia.com/wiki/FAQ:The_Program
>Recommended reads: Starting Strength 3rd Ed.; Practical Programming 3rd Ed.
>Basic rules-of-thumb:
4-6 reps for main barbell lifts
6-8 reps for ancillary barbell lifts
8-12 reps for assistance dumbbell/cable lifts
>Main barbell lifts
1-3 sets across for 100% rep-max and PR attempts
5 sets across at 80-90% rep-max for volume
>3 days per week:
full-body routines (AxBxAxx BxAxBxx or AxAxAxx)
>4 days per week:
Pull-push-legs + fullbody (PPLxFxx or LPPxFxx or FxPPLxx etc)
>5 days per week:
Pull-push-legs + upper-lower (PPLxULx or ULxPPLx etc)
>Routines with no deadlifts or Powerlifting programs:
upper-lower splits
Work every muscle group at least 2 times per week
Push = chest/front & lateral delts/triceps
Pull = back/biceps/rear delts
Legs = legs/posterior chain
>Just because an exercise involves pulling, doesn't mean it belongs on pull day. Divide it accordingly to the correct muscle group. For example, lateral raises belong on push day.
These are just basic rules-of-thumb!
Remember that you are supposed to have fun and enjoy doing your routine, so do the stuff that you enjoy doing!
320 Posts / 105 Images
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>>35523976
Is that Frank Yang at the bottom?
>>
>>35523976
>tfw you will never be rear guard for a 6 1/2 man squat
>>
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>>35523976
Was doing a upper/low split But my pressing strength is lagging behind so i thought i probably would benefit from benching 3 times a week.
Stats: (i mostly did amrap sets instead of 1RM sets at the end of low rep sets)
72 kg @ 1.75 m
SQ: 110 kg x4
DL: 160 kg x1
BP: 70 kg x7
OHP: 45 kg x8
AxBxCxx
A
Bench Press/OHP 3x5
Pendlay Row 3x5
Squat 3x5
Incline DB Bench Press 5x10
Lat pulldown 5x10
DB Overhead Tricep Extensions 5x10
B
OHP/Bench Press 3x5
Deadlift 2x5
Chin up 3x5
Close Grip Bench Press/Close Grip Incline Bench Press 5x10
Cable Face Pull 5x10
DB Curl 5x10
C
Bench Press/OHP 3x5
DB Row 3x5
Squat 3x5
Seated DB Press/Flat DB Bench Press 5x10
Chin up 5x10
Lateral DB raise 5x10
Anonymous
/CBT/ – Current Body Theard 2016-01-07 13:06:30 Post No.35523162
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/CBT/ – Current Body Theard 2016-01-07 13:06:30 Post No.35523162
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/CBT/ – Current Body Theard
Anonymous
2016-01-07 13:06:30
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Old one reached limit >>35509625
Tbh I've been lifting for a little over 3 years, and I have to tell you one thing, it's all about face in the end, girls I've been with didn't care about my body at all, I mean it will add like +1 point to your overall look, but face will be always 1st.
Nevermind my stats:
19yo/5"11'/198lbs
339 Posts / 91 Images
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>>35523162
Small dick
>>
>>35523162
Nice hair volume. We'd be friends irl. What products do you use? Personally, I apply mousse while my hair is still wet, then blow dry and tease it. Then I hit it with some hair spray and pomade.
>>
mirin' OP
fraud cheating sterons general thread
previously
>>35512157
>sexual harassment
> 18 is old enough for gangbangs and anal creampies on camera but lol no drinking
362 Posts / 68 Images
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first for fake gains
>>
Cheerleading and storytime
>>
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>lifting for girls
Yeeee haaaaw
/PLG
313 Posts / 55 Images
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first heheheheh
>>
>>35519297
Heh nice 1 breh
>>
(Sean and friends please ignore this.)
Whenever I try to hit a deep squat (I normally squat lowbar and just break parallel), my calves take a beating and I can't put any pressure on them (especially any kind of squat) for a few days.
Any ideas besides squatting wide and rolling?
Pic related, bottom of a (very light,paused) squat.
>mfw i see the naked body of the average inactive female
327 Posts / 52 Images
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They match your insecurities.
>>
>>35520878
2d is perfection
>>
Someone post that pic of average frumpy skinnyfat white girls lined up in front of a fence outside. Or don't. It's actually pretty gross.
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>that girl who is on your mind when you push out your reps
Let it out brah. Who is it?
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Mom
>>
some chubby chick i fell in love with
why must i continue to improve my body 1000x times better than hers
>>
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Anonymous
Resolutioner Stories go 2016-01-06 15:47:26 Post No.35511058
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Resolutioner Stories go 2016-01-06 15:47:26 Post No.35511058
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> doing legs on new year's day
> no one in the squat racks
> fat middle-aged lady comes in and bounces on swiss ball for 45 minutes, then leaves
> 65+ yo gentleman doing close-grip OHP with a back like a scared cat
> girl holding a 25 lb plate in front of her sidestepping onto and off from a bench
> spooky skeleton OHP'ing 75lbs gives gymbro advice when gymbro can't hit 355x5 diddlies
> girl benching while lying on the ground in a smith machine
> lanklet striking zyzz pose in front of a mirror to show off 9'' biceps
> no one in the squat racks
when will it end bros
322 Posts / 56 Images
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>>35511058
I'm retarded and said no one was in the squat racks twice oops
high test to apologize
>>
>>35511058
I did a huge mistake
I have been lifting for about 3 months at home with some dumbbells and decided to join a gym at this forsaken time
The things I saw man
>>
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I saw 3 curlbros doing synchronized curls in front of the mirror yesterday. Nearly burst out laughing.
Anonymous
/CBT/ – Current Body Theard 2016-01-06 12:15:17 Post No.35509625
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/CBT/ – Current Body Theard 2016-01-06 12:15:17 Post No.35509625
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/CBT/ – Current Body Theard
Anonymous
2016-01-06 12:15:17
Post No. 35509625
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>command+f
>CBT
>Phrase not found
Alright then, I'll start
24yo, 6', 230lbs, 6 years of natty lifting...
319 Posts / 98 Images
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your search function is broken because theres one of the same page
>>
Natty? Kidding? Shirtless and progress picture?
>>
24, 6' 164lbs. Currently bulking until mid-march
Anonymous
Bigger by the Day Thread 2016-01-06 11:39:53 Post No.35509365
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Bigger by the Day Thread 2016-01-06 11:39:53 Post No.35509365
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GET THE FUCK IN HERE IT'S TIME TO GET FUCKING HUUUUUUUUGE
BBTD CHECKLIST:
>BCCAs
>4+ Scoops
>Wireless Headphones
>Liver Pills
Ep1:
https://www.youtube.com/watch?v=kO90ywHneUg
Ep2:
https://www.youtube.com/watch?v=BNz07U4Fy5k
LETS FUCKING LEAVE HUMANITY BEHIND
329 Posts / 89 Images
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>>35509365
i watched both episodes .. pretty funny 2bh
but i cant help but think that he kinda wants off this ride but absolutely can't
>>
So is it healthy to just drink BCAAs instead of water all day?
>>
Honestly Rich Piano is such a fucking bro.
>He will never, ever be your training partner pushing you to do literally hundreds of lateral raises
Anonymous
Husbando Mode General /husbando/ 2016-01-06 11:12:31 Post No.35509227
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Husbando Mode General /husbando/ 2016-01-06 11:12:31 Post No.35509227
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Husbando Mode General /husbando/
Anonymous
2016-01-06 11:12:31
Post No. 35509227
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Discuss husbando mode. Post pics of husbando ideals, routines, diet, aesthetics etc. Generally agreed on before was 13%-17% bodyfat, body built from barbell strength routine with accessories (Texas Method, MadCow, 5/3/1 BBB), hair is usually just slightly grown out although never long rather than shaved or buzzed evenly all over but this isn't a must have, facial hair is a must, bodyhair should be grown out or trimmed but not shaved or waxed. Not necessarily gay but gaybros welcome. Twink, otter, bodybuilder modes are not husbando. No homo. Starting with Steve not Justin edition.
326 Posts / 133 Images
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>>35509232
What am I seeing here? Does this say to squat 7 days a week?
>>
>>35509227
goal body shit there. I'll be there in a year
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/fit/ humor thread
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If I wanted humor I'd just ask your 15 rep pecs.
>>
>>35508062
I'm sure r/4chanepicwins is the place you meant to travel to
>>
>>35508086
Pic related, it s you
How do I into jawline aesthetics /fit/? I think I have a slightly decent face, and a well defined jawline could boost me into the "charming smile" class.
So far, I've been chewing gum, going 4x50 on each side of my mouth with no break in between sets, several times a day. Anyone know any other jaw workouts? I've considered getting my lower lip pierced and then attaching weight to the stud, but I'd rather not relocate money from my gum budget to a piercing if it won't make gains
312 Posts / 86 Images
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it's a fucking bone
what do you want do faggot
>>
>>35501841
Make it more defined
>>
Fucking troll.
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King Julian representing /fit/ on National Australian Television this morning.
Also, Fat Hate Thread
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>>35489424
I'm so proud
>so based
>>
>>35489424
haha that's awesome
>>
Whenever internet people venture out from the internet the results are never good.
trappy-chan (ID: !!VHnwMVjcWZi)
/routine general/ 2016-01-04 22:49:13 Post No.35489411
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/routine general/
trappy-chan (ID: !!VHnwMVjcWZi)
2016-01-04 22:49:13
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I'll be helping everyone as much as possible <3
>Recommended program for beginners: http://startingstrength.wikia.com/wiki/FAQ:The_Program
>Recommended reads: Starting Strength 3rd Ed.; Practical Programming 3rd Ed.
>Basic rules-of-thumb:
4-6 reps for main barbell lifts
6-8 reps for ancillary barbell lifts
8-12 reps for assistance dumbbell/cable lifts
>Main barbell lifts
1-3 sets across for 100% rep-max and PR attempts
5 sets across at 80-90% rep-max for volume
>3 days per week:
full-body routines (AxBxAxx BxAxBxx or AxAxAxx)
>4 days per week:
Pull-push-legs + fullbody (PPLxFxx or LPPxFxx or FxPPLxx etc)
>5 days per week:
Pull-push-legs + upper-lower (PPLxULx or ULxPPLx etc)
>Routines with no deadlifts or Powerlifting programs:
upper-lower splits
Work every muscle group at least 2 times per week
Push = chest/front & lateral delts/triceps
Pull = back/biceps/rear delts
Legs = legs/posterior chain
>Just because an exercise involves pulling, doesn't mean it belongs on pull day. Divide it accordingly to the correct muscle group. For example, lateral raises belong on push day.
These are just basic rules-of-thumb!
Remember that you are supposed to have fun and enjoy doing your routine, so do the stuff that you enjoy doing!
317 Posts / 101 Images
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>>
Hey trappy! :3
Is it safe to do rotator cuff exercises right before or even between sets of chest/back exercises?
Is it a good idea to do http://breakingmuscle.com/video/3-exercises-to-improve-your-shoulder-mobility before my chest and back workouts and off days and facepulls between the sets? Can u reccomend me any other exercises/stretches that have helped you?
I dont get pain during my workouts but my rc sometimes hurts a little and clicks all day long.
>>
trappy-chan (ID: !!VHnwMVjcWZi)
2016-01-05 01:29:56
Post No.35491259
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>>35490195
Mobility and drills should be done before starting the workout, to warm things up.
Actual exercises like the facepulls should be done after the main lifts (and probably after the most important accessories for the day).
I don't recommend doing anything between sets (specially not stretching).
I recommend Jeff's videos. He's an expert on the whole thing, since he trains professional athletes.
Stretches
https://www.youtube.com/user/JDCav24/search?query=stretches
Mobility
https://www.youtube.com/user/JDCav24/search?query=mobility
Rotator Cuff
https://www.youtube.com/user/JDCav24/search?query=rotator+cuff
Rear Delts
https://www.youtube.com/watch?v=Hto3Gfw7KU0
Cracking Shoulders
https://www.youtube.com/watch?v=fAvOnpN7Shc
I also recommend these two videos by Omar about lowerbody mobility
https://www.youtube.com/watch?v=-SaEjvY3178
https://www.youtube.com/watch?v=XISJxsccN1E
https://www.youtube.com/watch?v=59YYYCjMOI4
Of course you don't need to do EVERYTHING, just do the things you find are most important to you at the moment.
>>
>>35490195
Also a good idea to do stretches during the day, specially if you sit for too long on the computer.