QTDDTOT

>>35223927
Thats what happens when you are far more dexterous with one hand. You probably use your right arm more efficiently, which decreases the work done. Meanwhile, the muscles on your clumsy left works harder.

You can avoid this problem by training to failure or using barbells with proper form.

Source: PhD broscience and 3 months of shitposting while doing SS

Do what I do. Skip a set on your bigger biceps. Seems to be working so far. So if I do 3 sets I do 2 sets for right and 3 sets for left

Thoughts on doing OHP and Arnold Press on push day and then Lateral Raise on pull day? Is it fine or not enough rest time for full gainz?

Been doing SL for a couple time now. Squat reached 105 kg. Should I do front squats on deadlift day with like 80 % of the weight? I mean the other lifts are kinda not progressing as fast since they are not done every day. I guess Im between novice-intermediate, Im not that strong and still making some progress so I cant do intermediate program just yet and also not a beginner.

What about sumo deadlifts can I do them instead of conventional? It feels easier since I got long legs and back doesnt round like in conventional.

sharp pain in right knee while squatting. this is new. recently deloaded and corrected my form to much deeper squat. started then.

help.

I keep getting sick because recurring cancer and it's affecting my gains. Is there any point in working out anymore?

Felt this weird as fuck feeling in my left side of chest doing the valsalva maneuver on squats.Kinda like a really tense feeling.Though it was only on my left side.Is it of any concern?

Will I get visible abs by doing SS? I already have 8% body fat. Do I need an additional routine?

How fucked am I for doing all my squats on a smith machine? I tried to do them on another variation of smith machine where its stabilized but has a better range of motion and I fucking couldn't get the right grip and movement without my legs being forward. I don't think I actually know how to squat unassisted..

>>35224181
you can't do squats on a smith machine any more than you could on a pinball machine.Why are you trying in the first place?If your gym doesn't have a squat rack go to a new one.

If I have a date in the afternoon, what would be my best action for the gym in the morning?

> cardio
> weights
> both

>>35224190
I thought it was the same shit except the bar was stabilized. The gym I regular at has a squat rack but I've never used it. Have I wasted like 3 fucking months?

>>35224128
Yes. Exercise has proven to have positive effects on cancer patients.
It will make you healthier and improve your quality of life and potentially life span.

What can I do to treat knee pains other than let them rest?

>>35224213
Thanks for the reply

>>35224177
You don't actually have 8% bf if there's no abs in sight at all. But yes SS is a good noob routine, exploit them easy gains and worry about bf% and shit later.

>>35224211
The motion is similar but it can fuck up form which can lead to injuries.Since you can only move up and down.Probably not completely wasted some of the strength will carry over.Just wondering but why do smith squats?

>>35224248
I don't know. I thought the stability would help me with form and let me worry about it less so I could just lift. Now I feel like a fucking sham.

>>35223978

not enough rest time. 24hr is not enough, just do all shoulders with chest (push day)

>>35224205

whatever you would normally do today? a date doesnt change any of that

>>35224205
Weights. Avoid cardio and save that energy for potencial sex.

>>35224229
Walk on your hands

push pull legs twice a week or push pull 4 days a week? interested in size intermediate - advanced stats

>>35224256
Just do normal squats bro. Your body needs to get used to the movement. Thats why you squat a lot in programs like SL and SS because its hard but if you do it a lot and focus on form first then youll learn how to do it correctly and add weight without a problem. Im now squatting 105 kg and 8 months ago I couldnt even do 30 properly.

Is it more important to feel the lift in your muscle, or to lift as heavy as you can and the lift feeling just hard

>>35224289
Yeah. I'll have to figure out what I can do in a normal squat and de-load. My SL routine is going to be shot to shit though

skinny /fa/ggot here

how do I into /fit/?

>>35224355
Eat till you feel like throwing up. Do SS and read the fucking sticky.

>>35224229
Apply heat or cold, or switch between them. Whichever works in your case.

If I lift while keeping a very low calorie diet will I get lean muscles or just no gains? I've made some progression but I'm worried it's just noob gains. I don't want to bulk because vain so need to find a way to build muscle without building (fat) mass.

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Is there any functional difference between 10e Soc and 50e Under armour technical t-shirts?

PT said we'll start doing macros come the new year, I am scared and don't know what to expect.

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Rarely if I have to miss a day during the week I'll end up going to the gym on Saturday instead of Friday.

Normally I go before work, but on the weekend I can sleep when I get home.

Is it bad to sleep after working out and finishing your shower/stretch/breakfast?

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Can you tell if my insertions are ok?

4-5 months in

>>35224713
No

>>35224716
Also before bf% and after bf% estimate please

Thanks in advance

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>>35224724
Cool, thanks Anon. I'm going to go sleep now.

>>35224705
Too bad for you

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>>35223978

No, that's not how it works.
People misunderstand the whole push-pull-legs concept.
You do not actually organize the lifts based on whether they are a "push" or a "pull", since that doesn't make much sense as all the muscles, technically, can only pull.

In fact, PPL is just a simpler way of saying chest/triceps/front-lateral-delts, back/biceps/rear-delts, legs/posterior-chain.

Lateral raises belongs on push day, regardless of whether you think it's a push or a pull.

>>35223927

Use dumbbells.

>>35224110

I suggest you do a good program instead of SL.
When it comes to the deadlifts, it makes little difference whether you pull sumo or conventional. They train the same muscles in almost entirely the same way. http://www.strengtheory.com/should-you-deadlift-conventional-or-sumo/
Do whichever you like the most, or feel most comfortable with.

>>35224164

How old are you?
Usually it's nothing big. Do stretches and make sure you're squatting with proper form.
If the problem persists, see a doctor.

>>35224181

Go to the squat rack, put the empty bar on your back, and start squatting.
Go slowly when increasing the weights.
Watch some videos on how to squat with proper form.
Never touch the smith machine ever again.

>>35224205

Do hip thrusts, cable pullthroughs, and deadlifts so you're ready for that thrusting action kek

>>35224229

Depends on what type of injury you are having.

>>35224284

PPLxFullbodyxx for 4 days per week, or PPLxULx for 5 days per week.

>>35224355

http://startingstrength.wikia.com/wiki/FAQ:The_Program

>>35224559

There have been studies showing that you can still build muscle on a low caloric deficit.

>>35224713

Not at all. Sleeping is always good for your muscles.

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What is this and why does it only go up to 132kg? Is it useful?

>>35223927
How's your shoulder mobility?

>>35224713
Naps= more gains.

>>35224716
Chest insertions aren't great, but most people don't have great chest insertions.
Nice work on your lats tho.

>>35224859
No clue.
I see those around everywhere, and they're for hips/glutes.
They look awkward, you're better off with hip thrusts for glutes.

>>35224955
I see soccer players using them. I tried it once and I can move way more weight than that so I didn't bother. Will Youtube hip thrusts tho, thx senpai.

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>>35223927
Can't go at the gym, and it's way too fucking cold to go outside and use my pull up bar

how to develop my lats

>>35224965
Hip thrusts and glute bridges=massive glute gains

>>35224969
Wear more clothes. You can still pull yourself up with cold hands. Just wear a warm sweater and put your hands in your pockets during rest time. Get something to squeeze to keep blood flowing if you have cold hands.

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How do you feel about me doing pull ups in squat rack?

What do you fags have against cardio? Gains are worthless if you cant run 10k without shitting yourself

>>35224844
When you say do a good program do you mean switch to intermediate or that SL is plain bad even for beginners? Cause I made nice gains on it and still slowly progressing. I think Ill do it till I stop adding weight anymore. Also what program would you suggest that is 3 days a week and has barbell exercises mostly?

>>35225033
I think you mean power rack.
Although that looks like some weird crossfit shit for manlets.
>>35225046
When would someone have to run a 10k in real life? Not saying that basic cardio isn't a good idea, because being faster is really fucking cool.

>>35225046
meme

How to medial pecs?

>>35225046
does the sticky say not to do cardio? does it now?
read the sticky, everything else is dank memes.

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>>35225090

Dumbbell flys and cable crossovers.

>>35225033
Nice rack.
If there is any other station to do them around, yer a cunt, mate, and will get a plate thrown at you on monday afternoon.

>>35225046
I have nothing against it I just find it boring and dont really care that much about health. Also I cant do it on lifting days since I use all my energy up and cant add another day cause I only pay for 3 days a week in my gym so its not worth it for me to do 4 since itll be expensive.

>>35225103
Not reading the sticky is a meme

For Deadlift am I better off using ramping sets to 1 work set or just doing like 2 or 3 work sets, im training deads once a week and im not doing any heavy squats cause nk rack

>>35224128
Outgrow cancer cmon

>>35225107
Push past middle on crossovers?

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>>35225117
I occupy the only squat rack at the gym to do pull ups

>Mfw no manlet is alpha enough to ask for me to use the pull up bar

>>35224128
Personally, I think that is I got cancer, I would still want to be as fit as I can (without overtraining, of course). I assume that now more than ever, it is important to continue working out, but to entirely leave your ego aside and listen to your body.

Not that I know any better. Hope you make it, man.

>>35225123
run outside you fat fuck

>>35225123
Breaking news: you can run outside for FREE

>>35224205
>letting girls influence your schedule
>making it

pick one and only one.

>>35224859
I don't know what it is, but I can tell from the look of it that it is not useful.

>>35224859
Anything that isn't free weights is useless

>>35225137

Squeeze as much as possible.

>>35225072
When would someone need to squat 120kg in real life? Except superhero scenarios like lifting cars off people, which you can invent for running a 10k as well.

>>35225189
This. Having superhuman endurance is better than superhuman strenght.

Humans were desined to run

>>35225205

Humans were also designed to poop squatting on the streets.

>>35225213
D E S I G N A T E D

>>35225213
>>35225205
>Humans were designed

>>35225189
Not many people squat 120kg.
Being strong is great.
You can move heavy things, help people move, pick up, carry, play around with your spouse, kids, whoever and look great.
There aren't many extremes in daily life, and strength and endurance aren't really needed very much. So arguing about it is kinda silly.
Both are pretty cool, and people will train how they want. Weight training gives much better visual results, so most people will prefer that.
Nothing to get upset about m8.

Could someone post that Starting Ass routine?

Software engineer here. The other day read on here some bro who was looking for an app that lets you search exercises and then cache them to take to the gym and help with form/give general tips, but the thread died with zero responses. Does this app exist or would people like an app like this?

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>>35225228
>not knowing that we were created by aliens in labs

>>35225259
There is a website like that, minus the cache part.
EXRX, it's like the dictionary of lifts.

>>35225230
>Weight training gives much better visual results
Swimmers win the aesthetic game bro

>>35225259
Do crossfit

Which routine should i do, i want to train from monday till thursday/friday, also my goal is looking good and get stronger, can i do 5/3/1 bbb or should i do something else?

Why does creatine make me shit my brains out

>>35225269
This desu senpai

>>35225230
>Nothing to get upset about m8.
Well meme'd.

The point is, if you prefer to focus on hypertrophy, that's a valid goal, but trying to justify only focusing on hypertrophy using the "10k isn't functional irl" meme is poor logic. Focus on what you want to focus on, you're an adult, just don't use fourth grade rhetoric to justify your choice.

>>35225269
Swimmers are fucking rad, but they weight train too.

>>35225277
SS + GO MAD

>>35225293
Strength is more useful in every day life than long distance running. That's all I was trying to say.
I have nothing against people who like to run long distance, I think it's pretty cool.

>>35225287
I would also like to know this

>>35225019
I guess I will.

Should I get there already warmed up so I can get over with it asap?

>>35225149
>>35225153
yeah but I dont want to :<

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>>35225071

Sorry, I usually have bad manners when it comes to talking about SL kek

Lowering the setsxreps to 3x5 usually helps progress a lot more with linear progression programs.
I know you are likely not training for powerlifting per se, but this article points out a few of the reasons why SL is sub-optimal, regardless if you are training for powerlifting or not http://www.powerliftingtowin.com/stronglifts-5x5/

After you are done with those, you can jump into intermediate programs like the Texas Method, Madcow, Juggernaut and Inverted Jug, etc, if you want to keep training for strength. Or do a hybrid PPL program like PHIR (4 days) or PHAT (5 days), if you wanna increase the work volume and have a bigger focus on muscle hypertrophy.

>>35224859

It's used for a few hip exercises, like adduction, abduction, kickbacks, etc.
Usually not necessary if you are doing the (more complete) compound lifts, but it is useful for trainees that are not experienced or just casual gym-goers.

>>35225033

>Not doing weighted pullups

>>35225090
>>35225183

https://www.youtube.com/watch?v=_waxZE92KeU
CMOOOON

>>35225137

Always go as far as possible. Range of motion can make a big difference in muscle development.

>>35225315
Depends on the lifestyle. I have a lot more use for my running skills than strenght in my life. If you require lifting in your lifestyle then strength outweighs running.

>>35225315
I live in Eastern Europe. I walk to work 6km and back every day. I do manual labour much

Good endurances are very important. Good to run to work, saves much time

>>35225319
Find what works for you. Sit in a warm car during rest, or walk back inside if you need to.
>>35225326
Military?
>>35225340
Props to you then.

>>35225325
Hey trappychan what do you think about 5/3/1 if ur aim is aesthetics?

>>35225346
>Military?
Hunter

Lifting since 2 months but I got a question.
I am working out 4 times a week
(A=Bizeps, shoulders and back
B= Trizeps, chest and abs
Monday: A , Tuesday: B , Wednesday: Resting Thursday:Resting, Friday:A Saturday:B, Sunday: Legs)
Are two resting days in between enough for my muscles to recover?

>>35225367
That's neat I guess.

Good I'm glad I caught this thread.
Can Vegans swallow cum, seeing as it is technically an animal product? I see a lot of people saying vegan in this board and I know it's a meme, but now I'm curious.

>>35225384
Yes they can, but only if it's their own.

>>35225340
Fellow slav here. I run for around 20km every day because work. I feel you

>>35225268
This is an amazing website, and almost exactly what I was thinking with regards to the muscle exercise directory. Only difference being I was thinking something a bit more visual/interactive/quick-reading for something on a small device. Think it would be well received or not all that useful? I love watching Athlean-X videos because he just mentions all this subtle shit that makes a difference, which is what I would be hoping to achieve in app form

I lift to deal with my gender dysphoria, this week it was so bad I haven't lifted at all.
Should I go to a doctor?
Also, should I take Christmas off? Homegym here.

>have had doms like constantly for the last two months

Should i stop

>>35225870
Never understood psychological issues, especially this one. You have a certain feeling at one point and define yourself by it, despite typing as if you know the feeling is wrong. It's so painfully obvious that you are trying to use it as an excuse in life. Just like people who go and get help for depression as if anyone but themselves can stop them from being a miserable cunt. The problem these days is people make it seem okay to blow feelings out of proportion and just label it as a mental issue that needs to be accepted and people have to adapt. You're literally fat acceptance rebranded.

Shut the fuck up, look at your dick, know that it means a binary answer that you ARE A MAN, and just imagine you could spend a day as a female like every other man who ever fucking lived without treating it as a psychological problem. Doesn't matter what gender you're attracted to, you're a man.

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>>35225880

No. Eat more and rest better.

>>35225870

Go to the doctor bby. <3 Transitioning was the best decision I've made in my life.

>>35225370

It's more than enough. Each muscle has +- a 48 hour period of recovery and growth after the workout (which means a rest day in between working the same muscles).

Your split is completely fine (though you aren't working your legs as much as your upper body, don't neglect them like that!)

>>35225356

I think 5/3/1 is a great program - for advanced lifters focusing on strength.
For someone who wants to focus on aesthetics, while also training for strength on the main lifts just for fun (as in, not competing), a PPL routine (PPL+Fullbody or PPL+UL) is what I think works best.

Doing 3x5 (100%) or 5x5 (80-90%) in the main lifts is much better for muscle growth (and strength development on intermediate lifters) than the 5/3/1 rep scheme.

>>35225998
Are you transwoman or transman?

>>35226039

grill

>>35225998
Thank you trappy-chan :)
I'll see what I can do, I'm so nervous though

>>35226115
I don't hate trans people I just genuinely feel sorry for them. You let a rogue thought drive a decision that's going to define your entire life and are now stuck with it.

Trans people having a higher rate of suicide is not because of failed trans-acceptance, it's because of a tranny's failed gender acceptance after they wake up one day over their fad but can't get rid of their tits. You can like whatever gender you want, but you can't change biological fact.

You're sick and you should have been treated for your illness, not find a way to define your life by it.
>muh best decision
Yeah and when I was 6 I thought saving up for 6 months to buy pokemon cards was the best decision. If only I held out for the DBZ phase :(

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>>35226202

You seem to misunderstand what being transgender is. I didn't wake up one day and decided I feel like a girl.

This is something that has affected me ever since I was a child.
It's like homosexuality. You don't simply choose to be gay, it's not a "phase", you just are. And repressing that never ends well.

The suicide rates are also very misinterpreted on the internet (specially by those who want them to be misrepresented). Those high stats are the suicide rates for people before transition.

The treatment exist and is effective, and helps reduce the suicide rates by over 1000%. And that treatment is transitioning, with accompaniment from a psychiatrist.

>>35226162

Try talking to the people over at /lgbt/. I haven't really participated in the community there but from what I've seen they are cool people.
Hope everything works out for you bby. <3

what are the best exercises to hit upper back?

>>35226460

Chinups/pullups and rows like this https://www.youtube.com/watch?v=2fIw6UYn25c
Power cleans and barbell rows are pretty good for the traps as well.

>>35223927
my back is pretty weak, what exercises can i do without machines for the back?

>>35226540

Weighted chinups and deadlifts are the kings of back development.
Besides those, there are also many types of rows (t-bar, bent-over, pendlay, upper-back row, cable rows, chest-supported rows, kroc rows and kneeling one-arm rows, etc etc), weighted closegrip pullups, one-arm lat pulldowns, among many many others.

What do you think about this routine?
ABxABxx
A: Push
BB Bench press 5x5
DB incline bench press 4x8
Flat chest flys 4x8
OHP 5x5
Lateral raises 4x8
Lying tricep extensions 4x8
Squats 5x5
B:
Deadlift 1x12 1x8 1x5 1x3 1x1With increasing weight
Chin ups 1x12 1x8 3x5
Lat pulldowns 4x8
Machine rows 4x8
DB hammer curls/bb curls 4x8
Shrugs 4x8
Leg curls 4x8

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started lifting. do you see potential?
I know, read sticky and shit, but any other things you can say?

Today I ate 250 grs (15 pm) of meat with vegetables at lunch, I think I'm gonna eat another 250 grs at dinner (21 pm). Is it too much meat?? 500 grs/day, I don't do it often, I'm eating 1400 calories/day because I'm trying to lose weight (I have had good results so far, but I was wondering if it was too much meat for just one day)

>>35226819
it's nicebut I'd do a heavy day and a hypertrophy day as you do a and btwice a week

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>>35226862

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>>35226862

SS+GOMAD

>>35226868
what do you mean by too much?

>>35226956
haha saving this

i have some slight gyno from bulking 2 years ago
i can feel some weird (fat) mass that is maybe 1inch long on the left side of my nipples, from the side you can cleary see a fat roll, the other chest is ok, i dont feel there anything
what is this
inb4 cancer

how can I try and make my daughter more interested in a lifting lifestyle?

I've been working out for like 2.5 weeks and i've noticed some muscle growth and like overall fat reduction but the slight chub on my belly still makes me feel bad. any way to cut that down faster? i've been coming to /fit/ for like a week bth

>>35226862
ty mr skeltal

one calculator of my total daily calorie use told me that i burn ~2700. Another told me that I burn about ~1500.

What the fuck? Is there an accurate way to figure this out?

>>35227156
Use a non retarded calorie counter. Unless you're a 5ft asian girl you burn more than 1500 a day COME ON.

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I'm on the verge of developing an eating disorder. Ex fatty here, I went out to drink last night and I ended up getting a food truck hot dog around 1am. I'm doing IF so my eating window is from noon to 8pm, I was so furious when I got home that I forced myself to throw up the hot dog even though I wasn't drunk enough to justify it as getting the alcohol out of my system.

I don't really have a question, I just wanted to vent that out

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If I start taking creatine and stacks am I still natty?
If so, what stacks would you recommend?

>>35227091
Depends on her. She has to want it, and not like "super motivated Rocky Balboa" want it, but just needs to want to make the little lifestyle modifications needed.

Does she want to look hot? That'll do it. Squats for the gloots, etc.

Is she fit-minded? Wants to be healthy?

Needs to lose weight?

Wants better athletic performance? Does she do sports?

Wants to be like daddy?

It totally depends. In the end it's totally up to her and all you can really do is be there to help her out when she starts to get curious.

>>35226989
500 grs of cooked meat

>>35227156
Generally speaking, your BMR is going to just equal how many calories you eat a day without gaining or losing weight.

If you've been eating 2500 calories a day for a month or so,and your weight hasn't changed, then that's roughly it. Metabolism fluctuates based on how much you eat/burn. After a while you start to adapt to the status quo and it becomes your new BMR, within reason.

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Am I gonna make it,/fit/?

>>35227283
Get rid of the coke and I'd say you have a solid cart of winter bulk there

>>35227283
where are the gallons of milk?

>>35227283
>goka golla
You fucked up son, everything else is alright in my book

are potatoes really good for you? i wanna use them as a staple in my diet 'cause they're cheap and tasty but i don't wanna get fat senpai

When doing a 5x5 do you do warm up sets? How many? Also how often should you go for PRs or one rep max if at all?

>>35227402
If you're trying to lose weight and already eating 20%-25% calories below your TDEE, it's okay to eat potatoes. Not fries obviously, simple baked are ok.

>>35227425
I'd say warming up sets depends on how much weight can you overall handle, if you are a beginner one or 2 sets should be more than enough, personally I make a new 1rm attempt at least once per month, always use a spotter even if you have to ask help from a stranger.

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>>35227425

Depends on what 5x5 you're doing.

If you're doing Reg Park's, the first two sets are 50% and 75% iirc.
If you're doing Madcow's, you do 50% - 62.5% - 75% - 87.5% - 100%
If you're doing Texas Method, you do the 5x5 at 80-90% after a few warmup sets.

If you are doing SL, do a good program like SS, Park's or Candito's instead.

Do you really need a rest day?

>>35227553
Bump, I'm Interested... I'm doing SS 3x week and Cardio 3x week, resting on sundays but instead of resting tomorrow I'm thinking on go run a couples km

>>35227553
Yes you do, unless you are roiding
>>35227569
hello overtraining

>>35226349
What is it with trans people making their gender identity their entire identity?

5x5 or 3x8?

I'm shorter on one side than the other. Unfortunately it means my body shape will always be sub-optimal but that's not what i'm asking. I'm asking how the fuck do I cardio. Running, cycling and rowing all hurt.

Secondly, my Gym is closed for like 2 weeks for refurb, what do?

>>35227613
How do you mean shorter, that everything on the one side is shorter or just a leg shorter? How much are we talking? My one leg is shorter than the other, but not enough to really do anything.

>>35227608
3x8 = 24 overall reps at a lesser weight
5x5 = 25 overall reps at a higher weight
Volume = hypertrophy
Volume = repsXsetsXweigjt
In conclusion 5x5 is higher volume, therefore has a larger hypertrophic effect on the muscle.

>>35227608
5x5 for gains
3x8 for anal play with fuccbois

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reposting this since fags in another thread didn't answer

my stomach is accumulating fat and mass. I'm eating at 3k calories and lifting 3 times a week; I'm 6'0 160lbs

I came from skelemode and now I'm bit on mass but a lot of it is going to my fucking stomach and it makes me mad. Should I be doing cardio to stop this? I enjoy the mass I'm getting all over my body but so much is going to my stomach, I really miss my flat stomach as a skinny person

>>35227629
Leg shorter, rib closer to hip, arm lower. shorter. OHP is a chore, I have to hold the bar wonky to squat, I limp and as I said, most cardio is painful.

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>tfw doing heavy lifting for 3 years now
>tfw I want to break people's stupid faces

The more older I get the more I want to punch people instead of listening to their same dribble, I did some kickboxing when I was younger like 10, I'm 22 right now.

I'm thinking of starting again, there are classes in my gym. Anyone had similar experience of starting fresh in their 20's?

>>35227638
You're eating slightly too much,either increase the amount of times you exercise a week or eat a bit less

>>35227637
>>35227634
I really want to understand why 8-12x3 is what literally every gym trainer I've met recommends, all the stuff I've found points to 5x5 through and through.

>>35227638
you are eating too much anon, you are probably overestimating how many calories you burn on your daily activities, 3k might be alright on your lifting days but it could be way too much during your resting days

>>35227670
Because 99 out of 100 gym trainers are hardcore broscientists who know jack shit about training

>>35227682
>>35227669
but when I eat less, I LOSE mass all over my body just not my stomach, lmao...

it's fucking depressing, how do I find the inbetween? what I'm thinking is just incorporating cardio but I'm just not sure

Squatted the other day. The next day, I had pain in the hip-leg joint on one side whenever I did a squat-like motion (going from sitting to standing, etc)

Pain has lasted for 4 days now. It hasn't gotten any more or less severe. Only hurts during motion. Regular walking is fine.

What sort of injury is this?

Is there a way to heal it other than just waiting?

>>35224117
Might need to warm up more, stretch it out. I've got some knee problems so I take my time getting ready for squats. Do some bodyweight and just sit in the bottom position for a while. That's what I do at least, but I'm not an expert. If you get the pain even without any weight you might want to get it checked out.

>>35227712
eat less but eat more protein, that should do the trick, I'm not talking about a lot less either, just try cutting down 200 calories from your daily intake and see how that works out

>>35227670
because it's 8-12, not just 8.

3x12 > 5x5

5x5 is also not sustainable in the long term, you will have to drop to 3x5 and then it's not even close.

I has been going to gym for almost 2 years, at first i got a lot of gains but now im stuck at 76kg and cant seem to gain any more bulk or strength...

How bad of an idea is it for me to use steroids in small doses to gain at least 10 more kgs? Im 25 yo male.

>>35227740
How is it not sustainable?

I've been staying under 1500 cals for 2 weeks now but today I suddenly started getting really hungry.

wut do. i think it's because I've run out of skinless chicken.

>>35227756

>EAT
>MORE
>CMON!!!!!!!

>>35227756
Eat more you faggot, your body isn't magical, if you eat more you'll gain more weight.

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The only way I can squat is narrow stance with toes pointed forward. Toes out, and or wider stance and I get bad pain in my groin, feels like the socket area.

Should I stay with narrow stance? Am I doomed to never sumo squat? Does it even matter?

>>35227580
What about creatine? Not him but just want to know.

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Question about diet : for a month now I've been eating 6 eggs (with the yolks) scrambled in the morning and 200g of peanuts everyday, in addition to other meals of course. Is this bad ?

>>35227816
>>35227792
How much more? I drink whey and am trying to ingest over 100grams of protein per day.

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>>35227670

No one does 5x5 unless you are not doing 100% throughout all the sets.
The most common for beginners is 3x5 100% across all sets.

>>35227720

Where exactly do you feel the pain? On the anterior side, or "in the joint" - around the side or back?

There are many mobility-stretching drills you can do that help improve and staying free from injuries like these, but that depends on exactly what your problem is.

>>35227817

Squat stance is a personal thing. Do whichever feels comfortable for you, it doesn't matter much in the end.

>wd-40
top kek

if i order my pizza with spinach on it it's healthy right?

>>35227864

More than you're currently eating

Count calories

>>35227833

Is that all you're eating? If so yes its bad

If not then I doubt it is life threatening, though that's like 1000 calories of peanuts.

How do you work back and shoulders with no equipment other than a floor?

>>35227823
Creaine is a decent supplement and basically the other thing besides whey that's worth buying, but creatine isn't an steroid and you will still have to rest, I'd say 5 days per week is the most you can train as a natty lifter

>>35227883
I think i have a fast metabolism, i have been eating mc donalds and burguer king daily to increase my caloric intake but it does not seem to be enough.

>>35227864
calculate how many calories are you currently eating, add 500 more, see how that works out, if you are gaining too much weight then drop them a bit

>>35227919
Ok, thanks man. Just started taking it, waiting for the effects atm. After that I'll move from 3 days a week to 5 then.

>>35227938
Thats the thing i am not gaining weight, i just fluctuate around 75 to 77 kg, and does not seem to be gaining mass either, maybe i should go see a doctor and see if my metabolism is doing ok? An endocrinologist maybe?

is it possible at all to start trying to get /fit/ at home without equipment?

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>>35223927
OK fit here's the dealeo. There's this rlly qt short hair grill I see ar my uni. No guys seemed to really aproach her and I've only seen like one orbiter by her. Now the problem is that I want to approach her, yet I can't find a good opener. All the info I have so far seems hard to work with. (Has a adventure time back pack, was a cheer leader, does a body Works class) This is my last year and I def want to see how close I can get. She also has a resting bitch face but from what I've said to her she sounds very quiet and mousy.(probably due to her not knowing me) Any ideas on how to land this qt 3.14.

>>35227907
That's not all I'm eating. Should I be worried about the cholesterol in the 6 egg yolks and the high amount of fat in the 200g of peanuts ?

>>35227978
Yes, pushups and stuff do work nicely.

>>35227982
say hi you fucking autist
then fuck the next bitch

>>35227914
Handstand pushups

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>>35227978
Yes, pic related.

>>35228014
Doesn't sound like I'd get anywhere with hi. I need a subject.

>>35227987
bump for this plz

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>>35228022
>40 push ups
Wishful thinking senpai

>>35227968
You will gain more weight if you eat more food, it's not rocket science.

>>35228043
Build up to it man, we all start somewhere. I couldn't even do 1, I had to do bitch pushups (on my knees, not feet). We're all gonna make it.

>>35228044
Yeah, but there is a limit to how much food i can forcefeed myself withount feeling sick.

>>35228065
Drink your calories. Chocolate milk does wonders imo

>>35228075
this. I use choc milk to hit protein and calorie goals every day

>>35228043
10+10+10+10=???

>>35228075
I drink over 1 liter of it with a shitload of chocolate on it everyday, have done so since i was a kid.

>>35227987

I personally wouldn't eat 1000 calories of peanuts, but fats aren't super evil like your mums diet books say. The same goes for cholesterol.

I weigh around 160 currently. Trying to hit around 150 g of protein and 2700-2800 calories a day. What is a good benchmark for fat consumption? I know the sticky says that in terms of macros you should really be concerned about only protein and carbs, but i'm just looking for a ballpark number for this type of diet.

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>>35228062
I'll be thinking about you guys at the gym.

Been lifting 3Xweek for about a year now, and can do:

1x5 105kg squats (start 40kg)
1x5 80kg bench (start 35kg)
1x5 55kg ohp
1x5 140kg deadlift (start 40kg)

Do you think this has been reasonable progress so far?

>>35228022
Thats p intense. I'll cut it in half like the pic said and try to work my way up to that. Thanks.

>>35228126

symmetricstrength.com
strengthstandards.co

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>>35228126
bretty good anon. I think those are some good stats. Keep up the good work.

>>35228111
What would you eat instead of that then ? I think it's convenient for me (cheap, high amount of protein, good for bulking)

>>35227931

>fast metabolism

Get out...

Seriously though count calories, and shit like fast food is surprisingly lower in calories than you'd expect. And one big Mac won't make a difference if you're eating so little anyway, which you clearly are.

>>35228065
make your meals more calorie dense, add butter, mayonnaise, whatever you like to it.

>>35228155

Squats and oatz

>>35228192
well meme'd sir

How do I stop my hips from going off to the side when coming up in a squat?

What sanitizer do commercial gyms use for the spray bottles to wipe down pads?
looking for cheap, effective, and safe to get on skin.

>>35228225
Slow the fuck down until they don't.

>>35228225

Probably rubbing alcohol or just straight up alcohol.

>>35228225
planet fitness uses concentrated essence of purple cut with commercial grade yellow

Is rowing on the ergometer good enough cardio ? I can't run because of pain in my right hip

do any of you lads do calisthenics?

i'm having a hard time progressing my L-sits and I want to know why. I can do L-sits with parallel bars for like 10 seconds with shoes on, but not for even half a second with palms flat on the floor with bare feet. Is this an issue with flexibility? compression? what's happening lads?

what is that site called, where you input your main lift numbers and it gives an evaluation of your strength level, where it "paints" different parts of the body in terms of lifting level?

for running bros, how fast do you usually run? i want a good average speed to shoot for.

>>35228270
>good enough cardio
anything that elevates your heart rate to an appropriate level for an appropriate amount of time is good cardio, unless it's hurting your joints or something

if you can't run and are doubtful about rowing, use a jump rope or do circuits or something

>>35228277
See
>>35228152

>>35228277
strength standards

>>35228293
depends entirely on the distance you run obviously.

a can do a mile in about 5 mins 15secs, never timed anything else. a 5 minute mile is good, shoot for that. or, look up physical entry requirements for militaries' special forces (all of them place a massive emphasis on running, thanks korean war) and aim to beat them.

Found it on my own.
For anyone who wants a visual representation of your overall strength level or just want to get a feel for what lifts are your good and bad ones, try this site: https://symmetricstrength.com

>>35228126
seems pretty meh for a whole years work

what are your body stats? just the lifts/weights means nothing

>>35227982
Man the fuck up and tell her you want to get to know her, then ask if she'd like to grab a coffee

>>35228360
what the hell bro, this shit is posted almost daily, and has actually even been posted ITT already.

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>>35228152
>>35228311

>symmetricstrength.com

>>35227982
well stop overthinking for one.

you're just gonna get pseudo-alpha advice from phaggots here who try their best to be steve mcqueen, but you should make a move. just talk to her and don't be beta.

>>35228411

I don't get it, are you saying it's crap?

It's the one that "paints" a body and is the one he specifically asked for.

>>35228413
Be honest huh? Still approaching out of nowhere might not set the right impression.

>>35228155
brown rice, sweet potato, things like that.

also, olive oil. massively underrated desu. its doesn't fill you up AT ALL, and goes great with bread or salads or anything really. absolute god tier bulking food. make sure you buy extra virgin though.

>>35228438
oh no, I was just sharing how shit my chinups are, that's all
On a different note my 1rm max squat so far is 160kg and my 1rm deadlift is actually 200kg, it's a bretty good site to be frank

>>35228361
Height: 179cm
weight:85kg (start:64)

>>35228442
stop overthinking, this will ruin any chances of...well, most things in life

sitting around anticipating, being inhibited and thinking about what might happen is always a bad thing in my experience. it is an indulgence that has the potential to kill any momentum i have in life. makes me second guess myself. act more than you think. happy people do this.

>>35228500
Ok fair enough, you were fucking skinny.
I've always had it easy putting on weight and muscle so guess I'm lucky, I've been over 80kg for couple years and Im 21

>>35228568
Yeah, I have been really weak and not really done any exercice at all before i started lifting.

Help! I'm trying to bulk but every time I eat I feel guilty. It sucks struggling to make 2000 calories everyday. And it's near impossible to make my target of 2500

>>35228737
have you tried not being a dirty homosexual?

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>>35228737

GOMAD

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>>35228753
I'm being serious desu senpai ;_;. My bench max has already gone down 20lb because I'm shrinking

>>35228775
Eat more you faggot, drink whole milk, add butter to your meals if you have to, make home-made mass gainer shakes, do it, JUST FUCKING DO IT

>>35228737
>>35228770

If you are a hungry skelly then GOMAD or the ice cream bulk will work.

>>35228737
>every time i eat i feel guilty

the only way to stop being a faggot is to stop being a faggot

My gym doesn't have bumper weights for Deadlifts, Can I get a proper set of DL using steps and a weight for height? How tall should be the war also?

acne


help

I'm currently in a good weightloss stream, lost 25 kg since September 1st and just got below 100 kg. Should I start lifting now or should I just continue doing cardio?

>>35229741
You should totally start lifting, consider that a lot of the weight you lost was muscle, lifting not only lets you maintain muscle but it's also a good start to work on your form and strength, not saying you should quit cardio, just add lifting

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just wondering, when using leg drive on bench, is your ass flat on the bench or just barely touching it while forcing your upperback against the bench? and what workout to fill my upperchest? only doing BP made it underdeveloped.

How bad of an idea is it to eat cheeseburguers at mc donalds every day after gym? I eat a couple along with my whey, for bulking.

>>35229756

https://www.youtube.com/watch?v=34XRmd3a8_0

Lat pulldowns. Bar behind head or in front of head? I've always done it behind head but I've been told this is dangerous.

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>>35229953

In front, always. Behind the neck is bad for your shoulders.

>>35229756

Cable crossovers and low cable flys.
Both your butt and your upper back are in full contact with the bench, but you arch your lumbar up. You use leg drive without taking your butt out of the bench.

>>35229732

Dermatologist.

>>35229741

Start lifting. Having more muscle mass helps losing fat.
Just make sure you use a calliper to measure progress, as you are likely to gain weight from the muscles (which means just using the scale won't be enough).

>>35228558
so next time i see her just chat her up and act normal?

>>35229953
gains wise both are the same shit, so why take the chance, just do it in front of your head

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what is this and why have i had it for 6 years

>>35230102
ask a doctor, looks like aids imho

Flexed or relaxed posing for CBT/progress threads, which is more typical?

Can't always tell if some people are just super jacked or flexing hard.

>>35230102

Looks like eczema. Go ask a doctor, they'll likely give you a cream. Should go away in a month. Same happens to me every winter.

>>35230430
>tfw the itch is coming back
I hate this shit, I should move to a place with no winter.

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ive had several hernias and i have nerve damage in my groin and my dick is fucked up and im being medically separated because of it. how do i make significant leg gainz? i currently do leg extensions and calf raises but squats fuck me right up and i can only deadlift lmao2pl8 after that the pain is pretty bad. what do i do?

Lower back pain, during squats and deadlifts, what do?

>>35230695

Pain where exactly, and what kind of pain do you feel like it is?
Try to give some details.

>>35230695
sounds like tbf

>>35229714
>Deadlifts

Bump

Hey I'm not really that well versed with the diet side of fitness so I'll keep it short. Sister is trying to slim down and eat healthier. I suggested a few things for her to change in her diet, the biggest offender is drinking water instead of soda.

She has been sticking to most things, but instead of water she has moved to drinking Pepsi-Max since it's like 2 calories a can rather than 150 calories a can, but I don't know enough on the subject to explain why even Diet-Sodas are bad, or alternatively not bad. Other than Drinking a sweet drink a lot will mean to keep craving sweet things argument, what else should I know about em? I don't want my Sister to fail utterly and become some Tumblr HAES whale since she is already pretty Tumblr to start.

>>35230779
Why would you need bumper weights? Why would you need steps or weights for added height? Having the bar raised makes the movement easier and half-deadlifts.

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>>35230454

Your problem is pretty specific and seems pretty serious. I suggest you look for professional guidance instead of taking advise from 4chan.

>>35229714

You don't need bumper plates to deadlift.
But yeah, if the plates in your gym aren't the same diameter as the standard plate, you can put something below them to make them higher. The total diameter of a standard plate is 45cm. That means that from the floor to the centre of the barbell, it should be a total of approximately 22.5cm.

>>35229714
why dont you just do deadlifts but instead of dropping the bar when you are done with the lift you lower the weight gently instead of smashing that shit on the ground

>>35230817
Because I just started and can't lift half a plate yet so the bar is at the point of almost touching my toes

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How long can you leave your whey mixed with water at room temperature in a closed container before it 'goes bad'? How long can you leave it in the fridge?

If I do EC stack while taking green tea extract pills, is that bad? Is that too much caffeine?

>>35230851
Alright, sorry. Refer to trappy for the approximate height you want. If you have full plates available you could use those for height reference too.

My obliques look shit. I'm pretty defined on the rest of my chest and abs, but my obliques just look ballooned.

Is this purely genetics, or is there something I can do about it?

>>35230795
fuck it m8 as long as she's not getting fat she should be fine, if she can deal with the sweet cravings (like I do) then I see nothing wrong with it

>>35230828
>>35230860
Thanks

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Is this pic credible?

in the morning im about 175 - 176cm and shrink down to about 170 after a few hours, what can I do to stop my spine frombeing a bitch?

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>>35230895

>shrinking whole 5cm

Wtf?
I don't think that's even humanly possible.

Regardless, hanging from a bar usually helps decompress the spine.
Make sure your posture is correct as well. And work your spinal erectors.

>>35230907
>>35230895
Yeah that has got to be some sort of posture or otherwise measuring fuckup. YOu can't shrink 5cm in a day that's absurd.

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>>35230907
>>35230931
I have one of these things, no fuck up

How many grams of sugar do you aim for per day fitbros?
I have cut it off in its pure form, but I find it difficult to restrict it when it is present in literally half the food I can find

someone want to make me a shopping list so I can prep a weeks worth of meals at 1600cal a day?

>>35231021
do you want me to suck your dick too bro? fuck off, do your homework and get your shit done.

>>35231048
Yes please

>>35231021
Lamb Rogan Josh:

800g diced lamb
4 tablespoons ghee or vegetable oil
750ml heated curry sauce
2 tablespoons paprika
1 teaspoon red chilli powder (more if you like it spicy)
2 tablespoons garlic and ginger paste
1 tablespoon cumin
3 tablespoons plain yogurt
1 tablespoon garam masala
1 tablespoon dried fenugreek leaves
A pinch of salt
3 tablespoons chopped coriander

Is peanut butter too high-fat? I've been having it on my bagels for the protein but that combined with eggs puts me at like 40 g of fat in one meal

Just switched gym. The bench is a bit different. I don't know if it's higher or lower but it's harder to unrack the bar and I can't unrack 2 plate with ease like I use to. I end up doing less reps and my elbows hurt afterwards.

Is thing I can do to fix this?

>>35227978
/r/bodyweightfitness

1. How does weight loss through exercise even work? I went lifting for 1 hour, cycled for 30min, and jumproped for 30min. I weighed myself before and after and weighed the same. I don't understand the mechanism of weight loss.

b) Most of my workout is arms and chest, but I'm weak as fuck in this regard even after training for 4mo. My legs are much much much stronger and they are a fraction of my workout. I can leg press 240lbs, but I can shoulder press only 50lbs, bench press only 130lbs. Why are my legs so much stronger?

Are there any actual disadvantages to resting 5-10 minutes between sets? I do 4 sets of 12 reps in whatever I'm working out

Some people try and get on me for resting that long between sets

>on SS
>dl 215x5 no problem last week
>go up to 225 and can't pull the bar even an inch off of the ground

I've been experiencing very seldom but sharp pain in my upper spine (between shoulder blades), but could that really have been the reason? I was under the impression that dl was all lower back

>>35231541
Besides wasting time? I guess your muscles could cool down slightly.I rest 3-5 on small lifts and 5-7 on squats and deadlifts and I find that to be plenty

>No trap qt gf, why live?

>>35231558
Honestly, all you need is 2 to 4 minutes resting TOPS. Please don't hog up equipment in a gym. If home gym or gym empty, then go crazy!

>>35231541
>resting 10 minutes when you are doing 12 reps
Why in the fuck would you do that, you are obviously not lifting some heavy as weight so what's the point

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>>35231545

Make sure you have warmed up properly. One thing pretty much everyone in my gym have experienced is that without properly warming up for the deadlift, they can't even take the bar off the ground, even if the bar has weights as low as their 80%.
Read the part of the book on warmups, it's very helpful.

If you are warming up properly, try increasing the DL weight by 2kg instead.

>>35231575

London?

>>35231541

For the main lifts, where you do 5 reps and need the muscles to be on full-force on every set, people can take up to 7+ minutes of rest.
But for the ancillary stuff, where you usually do 8-12 minutes of rest, and where the weight you lift doesn't matter as much as the intensity of the work (since the goal is hypertrophy, not strength development), resting 1-2 minutes is the average - as your muscles don't need to be 100% full-force for those.

>>35231525

Your legs aren't strong either. You are overall weak on everything.
Do a novice routine like SS, Reg Park's, Candito's, Greyskull, etc. You need to develop that strength.

Weight loss doesn't happen like that. It takes a long time for you to actually lose any noticeable amount of weight - specially considering most of the weight in your body comes from bones and water, not fat.

During exercise, your body will burn mostly the carbohydrates stores, and just a little bit of fat. After the workout, however, the burning of fat increases.

But you will only notice any difference in the scale after at least a week.

Also, don't weigh yourself randomly during the day. Do it as soon as you wake up, right after the morning pee. That way you have a semi-reliable way of weighing yourself with usually the same amount of water in your body. It will still vary a lot, though.

For tracking weight loss progress, you want to weigh yourself every week instead of every day.

Using a calliper to track your bf% also helps a lot to measure progress.

I'm a newb and trying basically my first set of heavy deadlifts I fukked up and arched my back in order to finish.. Now I am experiencing intense pain throughout my lower back. What are the chances I have a herniated disk or some other serious injury and not just a muscle strain?

>>35231839
Did you drop the weight in agonizing pain and crawl out of the gym?

If not you probably just pulled a muscle and it will get better over the next few days. Don't lift until it does get better, if you see no improvement see a doctor, etc. etc.

>>35231867
Nope, the initial pain wasn't too bad. Its just been feeling worse since today. Thanks

>>35223927
I am only getting about 7 hours of sleep per night sometimes, and training 4 times a week. This week, I need to train chest and triceps (sunday) to finish my week split. I only slept 6 hours (rolled about for 4 hours in bed, fell asleep at 4am and woke up at 11am) and now I feel so fucking tired.

Should I train chest/triceps today (while tired and fatigued) or should I wait until tomorrow?

Questions.

If I do intterval training at 90% of my max heart rate but don't push myself to the point where I'm about to puke, is there a point?

Will adding volume to my OHP with the shoulder press machine help my lifts?

>>35232031
Lift, unless lifting will interfere with getting enough sleep.

You'll wake up in the gym if you can just get yourself there.

But try to fix whatever is keeping you from sleeping properly, that would be my top priority.

>>35232093
I won't be able to do my normal bench press weight etc, is that alright though?

Why do I feel empty inside
Why is everything meaningless

>>35232122
I've gone in tired and dropped sets or reps because I honestly couldn't handle a full load, and I've always been grateful that at least I went in. Do what you can.

Want to add rear delt flys to starting strength to balance out my shoulders and prevent rotator cuff injuries.
How often should I do them, and where should they be? at the end of the routine?

>>35232154
Put accessories at the end.

Generally you do your heaviest lifts earlier and lighter ones later. Exception is the deadlift, but that's only to give you a break after squats.

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Am i progressing well enough?
23 years old
5'9''
i get 80g protein a day
200-400 cals a day surplus
november 16 -
weigh 121lbs
bench 65lbs 5reps
deadlift 135lbs 5reps
squat ??? need to have knee surgery because of fluid build up, not comfortable doing squats.

december 12 -
weigh 122lbs
bench 85lbs 5reps
deadlift 155lbs 5reps

Is this good progress or should i go to the gym more or should i eat more?

pic is where i want to be in 2 years, is it possible if i work hard enough?

I'm digging through some of the beginner stuff, which recommends weight lifting and 30 minutes of cardio, but they often say do it every other day.

How should I orient this schedule-wise?

Should it be:
Monday: Weights
Tuesday: Cardio
Wednesday: Weights
Thursday: Cardio
Friday: Weights
Weekend: Break

Or:
Monday: Cardio and Weights
Wednesday: Cardio and Weights
Friday: Cardio and Weights
Break on all the other days

Or something else entirely?

>>35232307
Eat more.

You're not at a 200 or 400 kcal surplus, you're getting much less.

You should be gaining .5 to 1 lbs per week. Your lifts are improving but you also started very low.

That physique is very possible in 2 years, yes.

>>35232307
Also, more protein, and I say that as someone who's fairly skeptical of needing huge amounts of protein.

Aim for .8 g protein per lb bodyweight.

>>35232309
What's your goal? Why are you training?

>>35232455

Right now, I'm sitting at 225 pounds approximately, at slightly more than 6 feet. I never really considered myself really, really fat, but bmi calculations indicated that I was obese, which is absolutely unacceptable. Pairing that with today's bullshit rhetoric about thin privilege and "fat is beautiful" stuff, and I've got an absolute impetus to carve away at my lardass body.

Next semester, I have a lot more space to focus on personal health and self improvement. I guess the real goal is to look a lot more attractive, and have sufficient vitality so that I could run/jog/bike endlessly and not feel tired. I wouldn't mind a bit of physical strength either, but I'm not looking to get ultra buff.

Sorry if this sounds retarded or anything. I'm not really super familiar with it, but I did read the sticky.

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>>35232435
>>35232455
okay thanks i will do that. Is that physique possible in half that time? One year? pic is me

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>>35232534
actually this picture is more recent

Someone make a new thread, I don't want to cause my threads always die.

>>35232534
It might take 2 years, so what. But within one year you'll be way, way better than where you are now, and you'll be looking decent. Don't rush, just focus on making good progress.

There will be many more years to come that a couple years of hard work now will be nothing.

>>35232526
Not retarded at all.

As long as your main goal is to lose weight, it really doesn't matter if the cardio goes before or after or in-between the weightlifting. Whatever you prefer.

However, if you're fitting in exercise with your class schedule, make it as easy as possible for you to keep up your routine through the semester. If you only have lots of free time on Tuesdays and Thursdays, then lift and do cardio on those days, along with Sunday if possible. Don't commit yourself to a routine that will be difficult to keep -- once it's broken it's harder to start again.

Consistency and longevity is more important than splitting your workouts into an "ideal" pattern; most of your weight loss will come from cutting back the calories.

I'm 6'0 and 235 pounds. Lost twenty so far. Feel better.

I want to start doing jumping jacks. Are they too dangerous right now (will they fuck up my joints) or can I do them?

If not now, when? Thanks.

>>35232544 here
>>35232627
i see now anon, thanks.

Is lifting my backpack with added weight (doing shit like front squats, lawnmowers, pull-ups, some weird kind of dead lifts) in any way effective? Poor trash here, need advice with what to lift and how

hello anon
what is acceptable bf percentage?