Archived threads in /fit/ - Fitness - 8702. page

315lb back squat for 6 reps
143kg for eurofags

>>35090292
140 didlylift x2

315lbs x 1 deadlift @ 140lbs

>>35090176
Your life will be shortened and you'll more than likely have a heart attack by age 40

>>35090222
thanks for the bump

>>35090176
faggot

>>35090134
You don't - i mean, you can't. Not really. Fat shaming helps a bit tho.

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>>35090134

Those stats are wrong. That's for the USA, not America.

Epigenetics will clear this up for us. Soon US will be just a ton of 7 foot 300pound people

>>35090047
pullups, dips, or squats depending on what im going to do that day

>>35090231
>warmup
>squats

why the fuck would you do light squats

A few light sets of whatever exercise I'm going to do.

Monday
Snatch up to max
Squat up to 90%
bodybuilding

Tuesday
high hang snatch 6 singles
clean and jerk up to max
front squat up to 90%

Wednesday
Snatch hang snatch x6
Push press 3x3
Squat up to 90%

Thursday
Snatch up to max
power clean jerk 6 singles
Front squat up to 90%

Friday
Clean and jerk up to max
Squat up to max
Paused tempo squat 2x3 70% of max

bodybuilding includes ab work, rows, bench, shoulder work, etc.

>>35089994
You're gonna get some shit breh, kek

>>35089994
true question
1 or 2 rests days a week ? and when ?
Lifin for 1 year with 2 rest days a week, feel like could work out more

nice try meat and dairy industry i'll pass on the cancer have a nice day

oh and we cant read the article the website wants us to suscribe first

>>35090013
BETA MALE
E
T
A
M
A
L
E

>>35090013
Don't click the link.
It's setup to log your IP so OP can see you

>>35089830
Not even going to watch it as its no doubt a stupid question, going by the thumbnail that's the fake natty limit

>>35089840
Pictures aren't enough to judge since they can be easily manipulated

>>35089830
Yes I would say so, but the problem is that he looks kind of aesthetic, which makes me say no, he's a fake natty.

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>>35089769
>that after pic

the guy should seriously consider suicide

>>35089769

Never skip shoulder day

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>>35089769
What's the point if this thread?
Do you even lift. OP?

You seem to be complain about HIS progress and if that somehow represented yours. Everyone has different genetics and habits. Yea, his progress seems pretty shittty for 2 years. But that does mean all nattys will be like that. Lift big. Sleep big. And eat big. To get big.

There's many progress pics of nattys who achieved great progress.

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>>35089684

6'3 but tell grills you're 5'10 or else you will get nothing but shallow whores. if they call you out just say you converted cms to inches incorrectly (if they call you out would you seriously still want them)

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>>35089684
i need an adult

>>35089633
by not doing it

>>35089633
I just listen to music.

But I also bike instead of jog (my knees suck), so it's pretty enjoyable regardless.

>>35089633
>doing cardio
>making it
Top kek

what the fuck are you trying to do

Needs more meat. Too much green tea. Shit routine. Needs variety for micros if not your sanity (mixed nuts vs cashews). Replace tuna with sardines
Whats the green shit in your second meal?

>>35089581
Dude you're gonna get mad kidney stones drinking all that tea and what the fuck do you mean absorbing garlic through your skin

squats
deadlifts
side bends
pull ups
bench press
OHP

anything that'll widen out your legs or torso will minimize your wide hips.

And odds are your hips are normal, you're just DYEL.

>>35089307
dealing with it 1xAMRAP

getting your back wider might be somewhat helpful too

>>35089307
Shoulders

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>How long should I rest between sets, exercises, and during warmups?

This is a strength program first, and a "mass and conditioning program" second. As such, you rest as long as necessary between sets.

During the warmup, rest between sets will be minimal. You want to get blood into the area, raise the temperature of the associated musculature and connective tissue, take some time to practice the exercise with lighter weights, and increase tissue elasticity. With the usage of light(er) weights during your warmups, you can use a shortened rest period. Usually you need only rest as long as it takes to switch out the plates. However, once you get to the "meat and potatoes" of your workout (i.e. the "3x5 work sets"), you rest as long as necessary.

At first you can probably get by with no more than 2-3 minutes between sets. However, once the weights start getting heavier, you may take upward of 5 minutes between sets. Near the end of your training cycle, especially when you are setting PRs (personal records) in the squat, deadlift, and power clean you could be resting upward of 7 minutes.

Resting between exercises is not something you really need to worry about. For example, you are trashed from your squats, and you have bench presses next. Well glory be to God. While your legs (and possibly breathing and overall body) recover from the squats, you are lying down on the bench, happy as a pea in a pod.

Again, don't overthink rest periods between sets or exercises. Move between exercises as quickly as you can, however, DO NOT compromise your performance. If you can get 5 reps after resting 2 minutes, but only 4 reps if you rest 90 seconds, then rest 2 minutes. If you need to rest 3 minutes in order to get that 5 rep set, then rest 3 minutes. If you need 7 minutes of rest before you can reasonably get the 5th rep, then take all 7 minutes. Strength and weight-on-the-bar increases are more important than your heart rate/body temp while lifting weights.

>>35089217
not at all
when i squatted 385x5 my body simply demanded 7-8 minutes if rest between sets

take your time on heavy sets
stuff like curls, side delts, etc. are usually done with 45s-1.5min of rest (depending on weight adn reps)

>>35089217
You aren't doing the program because you didn't read the book

>fat face
>"20"% bf
Cut like a teen girl who needs attention

It's all fat, or at least the most relevant part. Not sure how would would 'reduce face muscle' anyway, aside from being put into a medically induced coma for months.

>>35089185
I am a gril I don't want attention just self conscious. I am asian so maybe it's just my phenotypes

>>35088923
>tfw you'll never be that handsome

god u dumb ass fag

how fuckin retarded are u

just eat like its not that hard look at the nutrition facts and count your calories

you dont even need to count calories

just be not retarded and eat more than a 12 year old girl

>>35088923
pics of body please