QTDDTOT:

Great pic OP

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>>40197809
Whats the best way to hit the entire trap muscle, not just the part that pops out of my neck. Deadlifts seem to be only thing that remotely hits them but I cant do it everyday.

Any suggestions? Shrugs really dont do much imo.

>>40197841
rackpulls above the knee and farmer walks

How feasible is it to lift on little to no sleep given I can't get to sleep and feel hyper alert? Its currently almost 2am and I need to get up early to do things.

All the gyms in my area are either overpriced or planet fitness. Thinking about just doing bodyweight fitness until I can get a home gym setup.

Whats a good bodyweight routine to start with?

>>40197809
bus, subway, street car, or passenger rail?

Gains season

>>40197809
What's the best treatment for a herniated disc that's been flaring up? My lower back feels like a burnt piece of steak.

>>40197850
Thanks. I just found out about rack pulls. Its sort of the pull part of the end of a deadlift? Done in a rack and starts at the bar and you just pull it up?

Does creatine really result in hair loss?
Every time I google it I get different results. 20g a day does, any amount does depending on genetics, it doesn't, etc.

No bullshit, what's the go with creatine and hairloss?

>>40197841
https://www.youtube.com/watch?v=JTzJ4llBRks

>>40197859
I've hit a bench PR on 30 straight hours awake so YMMV

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6'0 210lbs

Body fat estimate?

i started with 5x5 then increased to 5x10 am I doing it right?

>>40197890
Pretty much. I almost never do actual deads, just variations of rack pulls (below knee, above, regular, sumo, snatch) Start off low weight and work your way up. https://www.youtube.com/watch?v=whbL3Tm7J4E is a good reference vid

>Working out TDEE of goal weight and eating that forever

>Eating a constantly adjusting deficit until you reach goal weight, then eat at maintenance

which is better long term?

>>40197909
15-20

>>40197899
I already saw that vid and extend by traps back when doing shrugs. Doesnt seem to do much.
>>40197916
I think ill go with rack pulls. Thanks mate.

>>40197873
pls respond

>>40197909
Caliper.

>>40197916
My biggest complaint with rack pulls is the rattling on the pins and having to use straps. Rather overload the ROM (deficits) or use accommodating resistance (chains/bands). Nice video though, and many paths to strength/size!

>>40197809
There's only one area in my gym to do deadlifts and the only time that I can go to the gym there's always somebody there almost the entire time I'm there.

What can I do instead? Or should I just be a fucker and do deadlifts in the squat rack

Any good rear delt stretches I can do to alleviate a minor pain or any advice? I'm already doing face pulls.

Can I hit on guys at the gym?

>>40198068
Do deadlifts on the floor you pathetic faggot.

Is it normal for an average 23 year old to have really weak ass fucking grips? When I do a deadhang or when I carry heavy dumbbells my wrists just lose feeling and I have trouble maintaining a grip for longer than 10 seconds.

>>40198068
Work in with them.

>>40198076
Stretching does not decrease injury rate or improve healing rate but if you were to stretch them you would want shoulder flexion and scapular protraction, not face pulls

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6'2 190lbs

Should I bulk?

>>40198133
Funny you should mention, records show our ancestors had much stronger average grip strength than us, modern society changes things. Just keep focusing on it and you'll bring it up

>>40198162
You're going to be gross for a while no matter what you do, so decide if you want to be a twink or a blob. I would suggest twink

Should I be doing any other exercises while doing SS? I just started 2 weeks ago and was wondering if I should run or do other exercises besides barbell stuff

>>40198178
Do the accessories Mark suggests: chinups, dips, lying tricep extension, it's in the program.

>>40198172
im gonna go with blobmode.
thanks for the advice.

>>40198109
There aren't any other bars to do so you piece of shit otherwise I fucking would.

KYS

>>40197873
>>40197974
Most bodyweight routines suck. Theres no progressive overload, if you cant do a handstand there isnt really a lot of steps you can take to get up to one. But check reddit body workout. They have a routine I believe.

How to build nice shoulders? I wanna be B R O A D

Already do shrugs, tricep pulldowns, seated row, bench, deadlifts, and just started working in some seated OHP (not enough room in home gym

Anything I'm missing or should change?

>>40198183
Thanks m8

Can anyone recommend me some good references for a correct form of sprinting?

>>40197909
dirty mirror%

>>40198191
Don't do it bro, same height, you're gonna regret it when you've made all your gains then you have to lose some because of an arbitrary cut. The best thing to do is lose all the weight, and then forever lean bulk

>>40198203
>Shrugs
Mostly a trap exercise
>Tricep pulldown
I mean, maybe a tiny bit of delt action?
>Seated row
There's a difference between rowing for your lats and rowing for your rear/lateral delts
>Finally direct shoulder exercise with seated OHP

You need to understand the function of the deltoid? Get yourself over to exrx.net

>>40198203
>>40198262
Second this. Most of these exercises are shoulders primarily. Lateral raises, front raises, and rear delt flies.

>>40198281
>are shoulders primarily
Mean to say arent.

is "incomplete protein" a real thing? i ate a lot of chili today and there was only a little beef in it compared to the beans. do i need to eat something else too or was the little beef enough?

>>40198301
I dont know what you mean by incomplete but you want .75-1.2g per lb of muscle. I shoot for like 100g but i often dont get it. Greek yogurt is great, 1 cup is often 19g to 23g for like 130 calories so maybe grab some of that.

>>40198301
Don't sweat it brah you're good for today

>>40198321
Specific amino acid profiles are more anabolic than others. Leucine is the amino most important for muscle.

>>40198321
ive read that protein that is from plants is incomplete and doesnt have all of the necessary amino acids. you are supposed to combine the plant based food with something else so that it becomes complete. ive seen this on fit and other places multiple times but googling about it has some articles about it being a myth

>>40198339
>>40198343
Im not sure but it doesnt hurt to have a balanced diet anyway. Dont obsess over hitting protein, just eat healthy every day.

I have a problem with eating

i don't know what a healthy food is and what is not healthy but i always stay away from junk food and fast food resturants , i also feel full so fast and don't feel hungry all day and usually what i eat is just one can of tuna and mayo sandwiches and i don't even reach the 1500 calories goal(trying to cut) and i don't feel hungry at all (i jog and do bodyweight exercises everyday and soon will sign up for the gym)

if there's an easy healthy meals to make like the tuna mayo sandwich (assume that i'm on a budget)

i'm 169cm = 5.5 feet , 79kg = 174lb I used to be 116kg = 255lb ,and now my body type is "skinnyfat"

Is it feasible to cut and do cardio for a while and add a lifting program later or is this just ineffective? What is the minimal weight for starting weights to make a difference?

>>40198365
You can make what my mom called "glub". Brown rice, ground beef, and onions mixed in one thing. Put olive oil in a pot and put in onions, brown them slightly then add the ground beef and cook it then make brown rice on side.

Many stores do discount meat on the weekends due to lower demand and expiring dates on meat. You can grab a bunch on discount and freeze and take out as you need.

>>40198372
Do weight lifting at any weight. You will find progress slowing if you are cutting but you can still go a long way on a cut if just starting. You can do cardio, cut and lifting all in the same week, just accept the big lifts may slow after 1 or 2 plates.

>>40198405
Nice tip about the weekend shopping man thanks.

>>40198420
Thanks. I don't wanna get huge gains just get some discipline and lose weight without becoming a flabby skelly.

>>40198425
I would add that I have some times seen them do it during the week. I would check your local places, and its more likely to be a smaller local store rather than the big walmarts.

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>>40197809
Best breakfast for a cut? Currently relying on oatmeal + blueberries but am open to suggestions.

>>40198483
Eggs+cottage cheese+spinach+hot sauce

>>40198483
oats not oatmeal, relax felas am not gay

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>>40198498

>>40198499
honestly i dont know what the difference is

>>40198499
Steak and eggs.

>>40198547
oatmeal is ground and often brown sugar added

what's a good starting weight to lift, just the highest you can do consistently or should you ease into it?

Is the SS app worth it?

>>40198262
>>40198281
thanks guys, checkin it out

HiiT intervals vs gradual increases in long runs, which increases run speed and burns calories better?

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Sorry if this gets asked a lot, I'm a newfriend.

I'm 6'3 and recently dropped from about 215 pounds down to 190 just by cutting down on alcohol and neat eating like a cow. I finally don't look "chubby" but am now DYEL skinny-fat mode. Starting SL 5x5 tomorrow and need some diet advice.

>Don't want to cut even more and end up being a hungry lanky skeleton
>Don't want to bulk and go back to looking chubbs

Can I just eat at maintenance and coast off of noob gains until I stall, then start bulking after that?

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I get that weird snapping sensation in the inside of my left forearm when doing biceps curls palms facing up. It happens only on the negative when coming down

It doesn't cause me pain, just discomfort. Could this be something related to the nerve ? Has any of you guys ever experienced that ?

I broke that arm when skating as a kid. That could be the reason for this

>>40197841
The traps primarily elevate the scapula (the upper part, what you see above your neck), and retract the scapula. Doing rows with scapular retraction, deadlifts, and shrugs or cleans will build solid traps for you.

>>40197873
Planet Fitness would be better than nothing. Some of them aren't even complete garbage.

>>40197884
Active recovery. Keep walking around, doing light lifting, some cardio. Most disc symptoms get better on their own without intervention. If it doesn't get better, talk to your doctor and see about physical therapy.

>>40197894
There is no study showing creatine causes hairloss. There is one study showing an increase in DHT. This study has never been replicated AFAIK. DHT plays a role in hairloss, but primarily in people with overly sensitive androgen receptors. Creatine use may or may not accelerate hair loss in people prone to male pattern baldness. You can't definitely say "creatine causes hair loss" though.

>>40197910
Doing the same weight? What do you even mean?

>>40197929
Depends on how much of a difference there is between those things. If your goal weight is 5 lbs away, it doesn't really matter. If it's 100 lbs away, then doing a more calculated deficit is better.

>>40198133
Lose feeling? Like actual numbness and tingling like with nerve damage? Or your hands get super tired? Yeah, sedentary people have weak grips.

>>40198162
I would, but slowly. You don't have a lot to cut to.

>>40198178
Do those things other anon said, along with curls and calf raises. I'd even add facepulls.

>>40198193
Just take any empty bar and put it anywhere on the ground and deadlift.

>>40198203
Overhead pressing movements, high volume lateral raises, and facepulls should be the bulk of what you do for shoulders.

>>40198301
If refers to some plant proteins having shitty amino acid profiles. However, if you eat a variety, then it doesn't matter anyhow. Like rice and pea proteins compliment each other.

>>40198365
Just throw meat and veggies in a crockpot with some seasoning. Takes no time to prepare, and easily makes several meals at once.

>>40198372
Start lifting now. People who cut without lifting look like shit. People who lift while cutting don't look like skinnyfat garbage when they're done. Beginner lifters can and will gain lean body mass while cutting if they lift weights and keep protein high.

>>40198667
Keep cutting, you can get minor strength and aesthetic gains by lifting even on a deficit when you're a beginner.

>>40198483
Eggs are a good option. An easy one is plain bran flakes with skim or 1% milk. I put cinnamon in mine. High protein, high fiber. I eat this with greek yogurt. Cottage cheese is a good option too.

>>40198599
No, not the absolute highest. Start with something that feels slightly challenging, but you aren't close to failing. Add 5-10 lbs the next session.

>>40198629
>which increases run speed
You mean speed in distance running or speed in sprinting?

>>40198667
That's an option. Post a pic.

>>40198697
Try dumbbell curls.

>>40198783
>>40198715
Been doing that SS shit with Deadlifts, bench, and Squats supplimented with rows, pull ups and lunges. Since on the off days I do cardio, should I drop the lunges and work on more full body stuff to keep proportionate?

>>40198825
Distance. I want to get down to a 14 minute 2 mile.

Is struggling around 2pl8 squat normal for someone that has a low protein-intake that is losing weight currently?

>>40198841
You're squatting 3 days a week. You'll probably be fine without lunges for now. I would add lying tricep extensions, curls, facepulls, and calf raises.

>>40198855
Why do you have a low protein intake?

>>40198852
I was never great at distance (6:20 5 mile pace), but I found I had better results from just doing more distance, and trying to improve my pace with time. My first 5 mile time was like 45 minutes, then I pushed it down to like 32 minutes.

Can someone recommend me a nice shake? I don't use protein powder or anything like that but I'm looking to finally put my blender bottle to use.

>>40198891

Because poor and don't have the free ability to use a kitchen to prepare healthy meals.

>>40198901
2 cups milk
1 cup greek yogurt
1 cup frozen fruit

This is my go to smoothie/shake thing. Has ~40 grams of protein, can be higher or lower calorie depending the milk and Greek yogurt you use.

>>40198923
> and don't have the free ability to use a kitchen to prepare healthy meals.

explain

also if you're poor you may want to prioritize things other than lifting.

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What does /fit/ do to achieve maximum Tinder proficiency?

>>40198969

Renting situation. The rents good, but no cooking privileges. The lifting is free at the uni gym so all it costs me is time.

>>40198985
Well, without the ability to bulk you won't gain strength or muscle. And without money you can't make food that will let you bulk.

Have you considered investing in a hotpad?

>be 134lbs 5"10 spooky skellington
>do SS + 3kcal bulk for 5 months
>158lbs
>bench 45->130lbs
>squat 65?->185lbs ATG
>ohp 30->90lbs
>deadlift 90->240lbs

All these are 5 rep maxes. Is this progression shit? I'm starting to stall on deads, bench and OHP. Also skip squats on deadlift days because my legs are rubber afterwards.

Still eating in caloric surplus and sleeping at least 6-7hrs a night.
What do?

>>40199000

I'm mostly concerned with cutting like I said. Was 275 two years ago at this time, down to 190lb right now shooting for 175-180. (Am 6'2)

>>40198978
Why would anyone screenshot that as opposed to saving the picture?

>>40199011

Add in incline/decline accessory benches to work on your chest.
Do dips to work on traps. That should solve your bench/ohp issues.

Does anyone have a cap of that thread up today about making a quark based cheese cake? Its dead now I regret not saving it.

>>40199045
faster probably
depending on his phone

What is skinnyfat? is there any good reference pictures to what it is? I suspect that I fall under the definition but might have too much muscle, and too little fat. I don't know if I'm fat enough to be skinnyfat and skinny enough to be skinny

>>40199137
mildly overweight with zero muscle definition. Basically a skeleton with a small amount of fat that you can't detect with a shirt on.

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>>40198934
Sounds good. Do you think something like pic related would work for the Greek yogurt part?

395lb Amerifat-fucking-asshole here. Going to give Keto a serious go.

Question is: How long would it take for Keto to kick in? I'm bipolar and depressed, so I'm already quite used to low energy and feeling like shit, so I'm not sure I'd even recognize the Keto flu.

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>>40197809
> 3 months ago
> start stronglifts 5x5
> start diddly for first time
> make good gains in squat and bench
> progress slowing down
> back getting excessively sore when squat -> diddly
> been doing weighted hypers / situps
> mfw
How do I avoid snap city? Going from 5rm max squats to 5rm diddly makes me feel like fainting after diddly reps. What do?

What's more important, lifting heavy so that your muscles feel it or having perfect form?
Because when I go, I can do it with correct form when the weight is low, but then I don't really feel the burn or anything.
But if I go higher to where the weights give a decent amount of resistance my form gets sloppier.

I'm doing the beginner's workout outlined in the sticky, but it says to never switch out workouts because consistency is what makes it work.

But I have reason to believe I've actually injured my left bicep. Is it okay to switch workouts to prevent further injury, or should you just do lower-weight workouts in the meantime.

Specifically I mean to do squats instead of shoulder presses.

>>40199272
Form, sacrificing form so that you can ego lift up a few extra pounds is beyond fucking stupid and WILL lead to debilitating injuries
Just because the numbers aren't high as fuck when you lift doesn't mean you aren't getting stronger.

>>40199242
>keto

this doesn't mean you just lay around playing call of duty eating fucking pounds of bacon either you fat fuck

>>40199295
okay

>>40199272
Once your form breaks down the movement is over.

Deload and work your way up to perfect form. Or get to a spot to where your max is with "perfect form" and do that for your next two or three workouts without breaking routine and then go up 5 pounds. Go to where you can do it well and then go up five pounds. Etc

Only go up once you're confident with what you're currently moving. It's not a race anon

Or go to snap city

>>40199288
Do a different workout.
The sticky is hardcore into shilling fucking powerlifting/strength training.
Doesn't give a fuck about goals or injuries. Just making stupid fucks into babby tier power lifters and fat as fuck.
Find a different program to do for now.

Is your health more important then the exercise program you do? If yes then rethink your game plan.
If no then work around it and rice that shit.

>>40199298
Yes it does.

Are wall squats a meme? I was at the hog and saw a black chick doing wall squats right next to an open rack, is it like some crossfit or trendy thing?

>>40199272
Perfect form isn't useful. Using form that's good enough to minimize your risk of injury while still being able to push your limits is what you want. Beginners aren't experienced enough to know the difference though.

>>40199288
Just skip curls or upper body pulling movements for a little bit.

>>40199399
Yes, they're a meme anon.

how do I into hack squats without having my harmstrings get in the way? I keep hitting them with the bar

Also I don't feel the burn on the quads as I should (been off for a while, so I should really get doms if I was performing the exercise effectively)

>inb4 do conventional squats
can't

why are muh hemorrhoids bleedin after my epsom salt bath

I was reading some shit about how OHP compresses your spine. I just started SL in November and it's easily my worst lift. I'm just at 70lbs but I still feel like I'm arching too much already. Should I replace it with incline db or bench press?

>>40199549
Do trap bar squats

On this "can't" note though

I love squatting, but whenever I do, I always injure my hip or stress it enough that I know the next one is going to make me feel like I have fai.

So... do quarter or half squats actually work? I plan to do full squats once a week or once every two to avoid injury, but plan on half squatting 2-3 times a week.

>>40199649

No, l2 use your core

>>40199664

No. l2 squat with decent form

>>40199664

Yes, they work. They can have some downsides (knee stress mostly) but there's a reason they crop up fairly often in the training of strong and big lifters.

Why do so many people still do SL instead of superior SS?

>>40199649
Let me tell you the secret to ohp.

Squeeze your glutes like you're trying to keep a cock out and flex your abs like you're teasing the guy who's going to put the cock in your ass.

If that doesn't work, you have an extremely weak core and you should do leg raises and ab rollouts.

Also wear a belt if you have to

>>40199682

Because for many people, SL is the better choice. More volume, more balanced.

Terrible fucking way of selecting starting weights though.

>>40199664
can't do those either

the "can't" comes from a lack of equipment

thanks for the response tho anon

>>40199678
I try so hard to perfect it but no matter what I do, it fucks up. Pretty convinced I actually have a fucked up hipbone.

>>40199709
Bulgarian split squat. Or just split squat?

It takes some practise getting the balance right with a bb but they work pretty good

I don't have a dedicated workout plan and I want to know how many sets x reps is too much or too little. I've heard as little as a proper 5x5 or 3x 8-12 once or twice a week is sufficient for a given work out. Is this true? Is there more needed for a given muscle?

>>40197809
How to have full energy on next day and let muscles still regenerate, if I can sleep only 4-5 hours a day, including weekends?

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Waddup Cuckbois
I'm just starting and don't care at all about strength, i just want to be aesthetic, could someone respond with some infographic images about aesthetics routines?
Btw i only have a bar with free weights and a bench, if you could give me recomendations on what exercises i can do with this equipment besides the ones on pic related or even help me out making a custom routine would be great.

>>40199809

Squat deadlift and bench

.t your future

A humble request for help, I'm looking for an image to red pill a friend before he ends up becoming a sissy and wanting to transition.

I'm looking for a long screen cap that gets posted on fit infrequently where over 4-5 posts it explains why watching too much porn (trap specifically?) leads to sissification and is destroying males/masculinity in society. I think in the screen cap the OP picture was a roman or Greek soldier of some kind. I need this for his mental/sexual health.

How do I get my pullup number with just bodyweight?

>>40199182
No sir, those are jam packed full of sugar. Just get the plain stuff that comes in the larger containers.

Any disadvantages to splitting up my lifts throughout the day?

For example
Say my routine that day is

Shoulder press
Squats
Reads

Is it okay to shoulder press in the morning and then do squats and reads when I return from work?

Shouldn't make a difference whether I do the whole workout together or not right?

Eating after a workout: is it necessary? Why? What should i eat?

>5'8, 175lb
>High bodyfat
>Used to have alcohol issues
>Would drink every day and get fully drunk 2-3 times a week minimum
>Diet consisted of 1 or 2 biggish meals with no care to nutritional content
>Got pretty much 0 exercise

It's the beginning of week 2 sober and I've been doing 45 minutes of cardio a day. I would like to improve this to an hour, but I don't have the endurance yet.

I monitor my heart rate and do a 5 minute warm up brisk pace and a 5 minute cooldown with 35 minutes of sweating my balls off in the middle and keeping my heart rate at about 125 which is the best my fat ass can do for that length of time.

I've also just started trying to get my nutrition sorted, but this is where I am confused. I've spent hours online looking at various plans and information guides on nutrition. I've started buying only food that fits these guides and philosophies and shying from anything processed. I've been weighing my food with a set of kitchen scales and tracking nutritional content to make sure I am doing the best I can.

However, the sheer amount of food I have to consume is blowing my mind and I'm worried I'm fucking up. Every single guide and calculator says to eat ~2100 calories to have a 25% deficit which is what I'm meant to do to cause fat loss. I'm eating 4 meals a day and still shooting 400 calories short of that.

Is this really what I should be doing and eating or did I screw up somewhere?

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>>40200164

>>40198901
Gold standard is what I get, shits delicious. Good amount, good quality.

>>40200368
I don't get what you're asking here
>should I buy eating at a deficit?
yes
2100 calories is nothing. are you eating foods that are calorically dense?
eat things that are nutritious and fit your macros. chicken, rice, veggies, salmon ie

What other exercises besides bench and push-ups do you do on "chest day"

So I weighted myself last monday and was at 78.5 kg. Next day was at 77.5 and day after 77.3 . After a week from the first day (today) I weight myself again and am at 77.9 . Should I still consider it a weight loss or nah?

>>40197809

I've dislocated my shoulder in the past and a lot of info on the shoulder is fairly dense. does anyone have a routine for shoulder health such as mobility exercises and lifts that will bolster important muscles.

>>40200478
Chest dips. Hits lower chest

>>40200466
I guess 2100 feels like a lot after ending my liquid diet. I've been eating chicken, eggs, fuckloads of veggies and am going to pick up some quiona today after work. I'm following a lot of scoobys recommendations for the foods to choose. I'll just pump the quantities of chicken.

Im 6'3 240 ( down from 290) and i want to transiton from strictly cardio to PHUL. Looking to get lean and swole.

What should my calorie count look like? 2000? 2500? 3000? Ive been eating like a pauper the past couple months so i feel weird eating more after eating litle for so long. Ive read conflicting opinions.

>>40200164
Bump

Any good bodyfat loss tips ?

Before stats on jan 9th
244 26% bodyfat

Currently stats jan 28th
225 21% bodyfat


Lift 4x week upper/lower
LISS everymorning and night for an hour

I feel really good Im doing lyle mcdonalds rapid fat loss eating around 1000 calories of pure protein with carbs coming from just greens and taking fish oil and multivitamin.Im also on EC stack so my appetite is under control.

I hear people say the Yohimbine should be used at a lower bodyfat percentage but im thinking of stopping the EC stack for a weeks and doing the YC stack anyone try this ?

>>40197809

I had a fever tuesday-wednesday last week and although my body feels fine now I've got a really runny nose. I'm new to fitness, how long should I wait before I start swimming again?

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I'm 195lb 5'11" and never exercised before. I just started doing pushups and my back arches in while doing them and it hurts after like 10 pushups. What am I doing wrong? I've resorted to doing girl pushups for now, but I can only do like 20 before I'm tired. Would doing 20 girl pushups a day even do anything for me?

I'm 6'1'' 170 lbs 16% bf and thinking about cutting down to about 12%. Would I be able to still build strength on a ~200kcal deficit considering I'm still getting noobie gains?
Or is it too soon to start cutting?

>>40200941
I am exactly the same as you. I'm assuming it's because we're unfit. You've got to exert a bit of energy to keep your back straight.

>>40200941
Do situps to strengthen your core

>>40200941
Keep you core braced

>>40200966
I'd burn out my noobie gains before even thinking about cutting.

My diet is total shit but I lift weights 3x a week. Will I see substantial gains

>>40200941
Yes. You can also try push ups against a counter top or with your hands gripping a box until you can get the strength to do real ones.

20x isn't enough though. Do 3 sets of 20. If you can't do them all in a row, a short break is fine.

>>40200998
I was thinking the same thing but I read that it's easier to build muscle/strength at a lower fat% because hormones n shit and that it's unhealthy staying above 15% for a long time. Is it bullshit?

>>40201027
No it's true, but you are overestimating the actual impact makes. At least compared to the impact eating at a caloric deficit will make.

>>40201041
So I shouldn't expect gaining strength even when eating at a slight deficit?

My immune system is utter shit, I'm sick for the second time in a month a have to take a break from lifting again. How do I improve my immune system?

>>40201097
Sure you would, but much slower than if you were eating at maintenance. It'll set you back by a lot.

Sup /fit/

What's best for a cut, PXPXLXX with around 3h cardio on three X days, or PPLX with 20/30 mins cardio on pull days, one of two X days, and every other days when I feel like it?
I'm cutting at a 450KCals deficit (TDEE is about 2200/2300Kcals, eating 1850Kcals).

is it

push
pull
legs

or

pull
push
legs?

>>40201378
Both work fine, depends on you and the exercises you put in. eg if you want to deadlift on Pull and Leg, Pull push leg seems a better idea...

>>40197809
I've got next to no sex drive, wtf.

- I can lift 2x my bodyweight
- I can run a 10k under 60 minutes
- I have no mental issues
- I am a 6 or 7 / 10 in terms of looks
- I've got a good job in the financial industry

I want to be horny but I am not, wtf is wrong with me?

>>40201362
Not ppl is best.

>>40199249
Lower weight

>>40200164
Anyone?

>>40201514
>>40200164
Don't

After your muscles cool down working them again with heavy lifts will interrupt the healing process

OHP and squats both use significant amouts of rear delts, traps and core, and that's one of the better examples.

>>40201456
>no mental issues
Doesn't sound like it.

>>40201466
Please, elaborate...

>>40201456
Maybe try out somethibg different, like a woman, or possibly a larger woman.

>>40201586
>pull day
>works upper back
>push day
>works upper back
>leg day
>works upper back
Do I really need to go in to detail about why PPL is absolutely shit for natty lifters? Your lower traps and rear delts have 0 time to recover.

Do a push/pull, upper/lower, or full body routine.

How do I know if I slipped a disc / injured my back?

Two weeks or so ago I was squatting and came too far forward on the way up and felt a slight pain in my back after I finished the rep. I still feel it, something feels off, but it isn't painful. Just a slight discomfort. I can still squat and shit (I lowered the weight of course) and the pain didn't increase after.

>>40201660
lower back btw

>>40201625
You recover during your deload period, not day-to-day.

>>40201625
>>40201672

Plus, this would be the case with every routine... Unless you deadlift on upper day (but in that case the upper day workout would be very long and very intense), then you'll work your shoulders on both days...

>>40198978
Just don't be a colossal faggot.
I did like 240 matches in a month and I live in a quite conservative area.

Use this guide
http://www.tinderseduction.com/best-tinder-pictures-for-more-profile-matches/

>185cm
>83kg
>20% bf
>office job

My tdee is 2200 for maintenance but I've been going to the gym lifting for an hour 4 days per week (squat, bench, ohp, dead)
To gain muscle and drop body fat should I eat at maintenance, eat more or eat less?

>>40201660
>>40201662
Go see a doctor. Really. Don't mess with your back, even if it doesn't hurt. It can haunt you back after years...

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>>40201672
>You recover during your deload period, not day-to-day

That's... probably the most retarded thing I've ever heard. I can't imagine where you scraped up this broscience. Do you even know the meaning of the english word recovery? You can only recover from your last workout. I mean do you seriously think you're going to be getting anything from workouts you did weeks prior? No. You need to recover immediately after or the workout is wasted, if not harmful.

Protip: recovery= growth

>>40201699
No it's not. Just think about it for a second man. If you do push/pull or upper/lower you can rest 3 days a week, if you do a full body routine you can rest 4. A ppl you're only resting once a week which is totally insufficient, or not if you space it out aren't hitting legs nearly enough.

>>40201723
I think perhaps you are just very soft and scared of a little muscle soreness.

>>40201541
>d
Well, therapy then? What are my options.

>>40201614
Thanks but no thanks, I dont really get hard looking at women or men regardless of their size.

>>40201717
Eat at a slight deficit, with 1g per pound of lean(ish) body mass of protein (I'd say around 140 or 150g).
You should benefit from the noob gains, and gain strength and mass, and loose fat at the same time. Don't go under 2000 though.

Hey /fit/. I fell off the wagon for a few months and ate so much that I got up to around 94 kg at 183 cm.
I've been losing weight since around the 5th of january and started keto about a week ago along with my previous lifting routine. Now my question is if I can continue on my pretty massive cut and not lose muscle mass. I'm eating roughly 1.7k kcals each day and am down to 89.1 kg. Lifting feels great and doable, but my energy levels on restdays is pretty low. On the days I lift, I have no energy issues at all.

>>40201734
dyel? if you think someone is actually afraid of being sore then you must be queen of the twinks. Lifting for me is fun, easy and painless whether I'm sore or not.

Which rugby club do you play for again?

I'm telling you because I did a ppl and got lolnogainz for 2 goddamn years. Go ahead though waste your time because you think you're fucking zyzzbrah.

>>40201722
I'm just asking because this doesn't actually affect me anything and hearing about "snapcity" this doesn't feel like someting worth calling "snapcity".

I'll go to a doctor though, but not until next week.

>>40201736
Well i certainly hope you dont get hard just looking at pe0ple un passing. That'd make you some kind if sex prevert. I meant try them out, in bed.

>>40201758
Ha ha. You got no gains because you weren't lifting hard enough, and your understanding of how to achieve myscle growth is well off.

Im sorry you wasted 2 years of your time not growing. Hope you learn from that and read more about things. Good luck.

>>40201750
Thanks, just to confirm, my tdee is 2200 assuming no exercise - i'm going to aim for 2100 and continue to lift 4 times a week - does this sound ok?

>>40201812
I got no gains because I was lifting too hard. Are you even fucking reading my post?

Ever since I actually gave myself time to rest my gains exploded.

Why even post in this thread if your just going to be delusional and ignore advice. Weak little shit. You'll never make it. I'm done with you. Please do a ppl so you'll be small forever.

>>40201758
Not the guy you're responding to, but I've been doing PPL for 7 month and seeing results (noob gains though, but still). And no soreness...
My problem with what you're proposing is that you're only working out 2 days a week. Seems kinda low... And PXPXLXX seems to give enough rest...

Is there a better beginners bodyweight routine than the one Reddit suggests?
I know, fuck reddit and all that, but I never actually see /fit/ talk about bodyweight fitness

>>40201841
I've never done ppl, because im not retarded. Id be jaded too, if I were 'off' enough to continue a routine for two years and not getting gains from it.

>>40201850
You can literally do asswipesxF and see noob gains. That doesn't mean shit in terms of what is optimal.

>no soreness
You lift like a bitch

>My problem with what you're proposing is that you're only working out 2 days a week
No I'm proposing 3(full body) or 4 days a week. When tf did I ever say 2.

>And PXPXLXX seems to give enough rest
Yeah gives enough rest and chicken legs. Actually chicken everything because you're only working out each muscle group once a week.

>>40201866
becuase bodyweight fitness is silly. The only reason you would do bodyweight only are:
-Youre dirt poor and cant aford any equipment or gym
-Your stupid and think its superior

Even gymnasts do weighted exercises.

>>40201886
I was 16-17 and also playing sports so only lifting in offseason fuck off m8

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>>40201866

>>40201887
Out of curiosity, how long are your workouts? Either fullbody or upper/lower

If I can't rotate my arms far enough back to squat without hurting my shoulders, should I just start front squatting?

>>40201927
I do a push/pull, I like to take long rests between sets so usually an hour and a half-45 min.

>>40201931
You should fix your literal Hunchback-of-Notre-Dame posture

>>40201931
No, if youre new to the back squat then keep trying to squat that way. it will most likely fix itself and you will no longer be in pain.

I trained a friend with similare issues, and thats how we solved it. he did some stretching on off-days, but simply doing the squat probably did most of the job

>>40201794
I feel disgusted at fatties, and don't really feel the urge to bring someone to my bed.

I don't want to have sex but I want to WANT to have sex.

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Bf estimate?

>>40201934
Oh okay. Thanks for the answer in any case!

>>40201966
Maybe between 15~20 Skinnyfat though so hard to tell really.

My liver hurts from running while running. Presumably from stress on the tendon from the boucing motion. Any tips on relieving it or do ya just gotta tough it out

>>40201964
Uhm. Maybe tell that to a psychologist and hear what they have to say.

>>40201983
Dont bounce as much when you run, or get a kindeybelt which is used in motorcross sports.

But its probably due to running tehcnique. people ho bounce a lot tend to land with their feet in front of their body instead of udner their body.

My adductors hurt after squatting heavy and not stretching. Now should I lower the weights or what?

>>40201966
27-35

>>40201966
caliper.

>>40202007
No way bro he can't be much higher than 20

>>40202003
Always deload when you hurting, mang.

Anyone else tried Horny Goat Weed (icariin)?

I bought 3,5 milligram tabs and they are giving me such a rush, should i try lower sizes?

Can they be safely cut in half?

>>40202003
Do the Olympic good morning-squat as a warmup and stretch after you're done

That cured it for me

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any1 have a higher rez of pic related?

>hurt my lower back and catch a really bad cold
>don't lift for almost a month
>previous ohp was 32.5kg for 5 reps
>lift today
>can barely get 5 reps with 30kg

When can I expect to start making progress again? Will I go back to doing 32.5kg within the next 2 weeks?

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What is your opinion on assistance exercises for SS?

I wanna add pull ups on Monday and dips on Friday

I have infinite free time to workout, is a PPL twice a week the optimal routine? Iv read a lot saying hitting each muscle group twice a week is more than enough for good progress but its pretty hard to tell between truth and bullshit on all these websites

And yes I read the sticky but most of the routines are for strength not BB.

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>>40202057
not a big fan of it though. best read practical programming

is it ok to take a 30 minute break between exercises?

So if I have 6 exercises today can I take a 30 minute break after I finish say squats, deadlifts and barbell curls, then come back and do rows benchpress and overhead press?

Sometimes doing it all in one session is too daunting because I feel like death throughout

>>40202254
this is the SS variation from the sticky. you should have known this
https://newbie-fitness.blogspot.de/2006/12/rippetoes-starting-strength.html

>>40197841
>I can't do it everyday
you actually can

http://aesthetic-physiques.com/2016/05/08/what-i-learned-after-125-days-of-deadlift-everyday/

unless you have an injury you should stop buying into that crap about possibly injuries and just trust yourself more, if you didn't you'd be listening to those retards who say to only do it once a week

>>40202294
I believe this would work. but why not switch to an upper/lower split? that would be the more common solution

>>40202319
I'm really new so I'm just doing an all-body workout every day with barbell curles and rows thrown in. Reason I haven't come up with better routine is I home gym so I'm restricted to exercises with barbells, inclinable-declinable bench and a rack.

I'm more asking though about possibly not getting gains because I wouldn't be doing it all in one session

>>40202313
You can do it everyday if you build yourself up to it. OVER TIME. People that does a lift everyday without getting instantly injured work towards it over several years.
If you jsut jump on it then youre most likely gonna get hurt

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Tried using the fitbit app but I can't seem to add shit when it's offline and half of the useful features are paid.

Is there a better way of tracking calories?

>>40202254
Chin ups is already a part of SS

Dips on OHP day is good for more chest development. And curls on the day youre not doing chin ups is good for the biceps.

>>40202261
PPL twice a week with high reps (8-15) is completly doable. if you're working in a lower rep range you are more likely to overtrain with this

>for strength not BB
best for nattys to him them muscle fiber type IIa, so low reps. IIb are bigger but here is the problem with high reps: in a set your body produces lactic acid (that burn in your muscles). now then if you can't do one rep more it's more likely due to the pain from the lactic acid than your lack of strength. this leads to unefficent gainz
some, not all, sauce:
https://www.youtube.com/watch?v=PTO3k4n98ag

>>40202332
If you feel exhausted then the time between sets are too low, youre completely new to lifting and havent adapted yet or your doing something horrible wrong.
You should have 3-5 minutes of rest between each set. and a small warm up on the big lifts, which will also act like a small break

>>40202349
>ppl
>talking about natty lifting
not this again

>>40202354
>3-5 minutes
that could be it, I've been beating myself up for sometimes waiting a full minute. I was told 30-45 secs. This could also by why I fail sets often.

will doing pushups and chinups at home ruin my gym gains?

>>40202388
Yeah, 30-60 seconds is not nearly enough. At all.

>>40202402
If they are done on your off day, it could.

Last OHP session I did fairly well on 28kg, almost doing 3x8 so I upped the weight but struggled to do a set of 4 and a set of 2 with 30kg.
Should I go back down to 28kg and completely do 3x8? Would doing a low weight, high rep session once every 3rd session help? Say working up to 4x12 of my warmup weight.

>>40202584
No, always increase weight out of your comfort and go all out on the last set. As long as you go into the 4-6 range it's good.

Gains come from struggling with weight.

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I want to get thicc. will I have to do roids?

What happens if I lift while eating at maintenance?
Zero gainz?

>>40201456
You feel uncomfortable with intimacy for some reason. Ask yourself why that is

>>40202679
If you're eating at a maintenance that was calculated without workouts you will lose fat slowly.

If it is calculated with workout and you are a new lifter you will make gains.

Went to a wedding with my girlfriend and met a few of her friends, and cheated on her with one of her friends in her friends car at the wedding. The next day my gf wanted to hang out with her (girl I cheated with), and she came over to our apartment with her boyfriend.

I'm in the clear right? I can't say anything to the bf and she can't say anything to my gf cause we would out ourselves in the process? First time cheater here

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>>40197809
Can anyone link that website that you put your current routine in and it shows different parts of your body and how trained they are?

>>40203046
it's called "symmetric strength". the Goog can give you the actual address.

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My gym doesn't have any places to do pull ups except for this assisted pull up machine.
It's fine because you can remove the assistance pad, but I noticed there are 3 different forms you can do.

Should I be doing all of them or is one of them more important than the others?

>>40202637
No. Just get to 20% bodyfat.

I am a dumbass, by adding 5 lbs/2.5kg to lower body per session does this mean I would need two 2.5lb plates? My gym doesn't have any so I would need to go out and buy it. This also means I would need two 1 lb plates for upper body right?

>>40203145
Do the one that works your delts and triceps.

>>40203181
which is that? the outermost one?

>>40203210
Regular pull ups. Like your pic.

>Sumo DL 1RM is 580lbs
>Deadlift 1RM is 500lbs
What number do I put in this calculator? http://strongur.io/calculator.html

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What is this muscle? (pic related)
how do i train it?
how long does it take to get it at this size?
im 6'4 and auchwitz mode

>>40203349
Your lats? Do pull/chinups and rows.

Do you get a "metabolism lift" if you rip up your muscles going heavy (hi-weight 3x3 vs. lo-weight 10x3)?

when doing a harder cut and having some joint issues ( hypermobility, wrist injurty not exactly fully healed) and also having taken a longer break from lifting, what would be the minimal i could do to help retain the small amount of muscle i have left? not looking to build any, but just dont want to be skinnyfat in the end.

Training 5 days per week:

Lower - Upper - Lower - Upper - Fullbody - Rest - Rest

or

Lower - Upper - Fullbody - Lower - Upper - Rest - Rest

>>40203292
Conventional

>>40203596
Lower
Upper
Legs
Push
Pull

What's the /fit/ opinion on seasoning? The only thing I remember seeing in the sticky on the subject is not to use too much salt. Is there anything I should particularly aim to use or to avoid? Is there a good place to get more information on this stuff? The best I've found so far is "fuck it, why not? Chances are it'll help you make up your micros".

>>40203640
"Not too much Salt" is bullshit. You'd have to add tons of salt to get "too much", at which point it would taste like shit anyways. Salt (Sodium) helps with performance too. Just make sure you drink enough (which you should be doing anyways).

Do whatever tastes good mate. I personally keep it simple with just salt+pepper and sometime some herbs.
There are some things that supposedly have awesome properties (Kurkuma, Cinnamon for example), but I'd take that information with a grain of salt (lol). If it tastes good, there's nothing wrong with it.

When you have a compound activity like a deadlift or a bench press or OHP how do you set up your warmup sets. I'm a bit confused. If my program recommends deadlifts 5x5 does that mean the first 3 sets of five are warmups? I've seen some people here indicate that the first 3 sets shouldn't be counted, and you should warmup to your max and then do the 5x5. Is this the case?

>>40203869
>If my program recommends deadlifts 5x5 does that mean the first 3 sets of five are warmups?
no

>Is this the case?
yes

>>40203869
>If my program recommends deadlifts 5x5
it means 5 working sets
you can do as many warmup sets as you wish, and you shouldn't count them

>>40203884
>>40203893
awesome - do you guys have a recommendation for warmup sets?

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>>40203869
>deadlifts 5x5
also warmupreps.com

>>40203906
https://stronglifts.com/5x5/#How_should_I_warm_up

If when doing squats and I feel a knottty tightness in my back when I come up, did I fuck it up and lean too far forward?

I'm doing my first bulk; since I'm not lactose intolerant, any reason I couldn't just eat 500g-1kg of low far yogurt every day to hit my macros?

>>40203970
how much are you bulking?

just because i dont get food science.

but im a fat ass at 6 ft 225 31 percent body fat aparently.

it says 2700 is my maitinence to stay at my weight, if i drop that shit to 1500, lift 6 days a week and go running 3 times a week, im almost garunteed to lose weight right.

also are there any foods i should really avoid or as long as im in a cal defficiet ill lose weight.

i still like eggs n baccy for brekky but if i have to cut the fats just to lose fat i will.

>>40203995
>are there any foods i should really avoid or as long as im in a cal defficiet ill lose weight.

avoid foods with zero nutrients or garbage like Mcdonalds

also stop saying "brekky" unless you are literally a faggot.

>>40203974
2800kcal, following the numbers from tdeecalculator.net

Each pot of 500g gets me 27g protein/carbs for just 230kcal, seems like an easy and cheap way to hit my goals.

>>40204014
you're probably fine with that. especially if you're getting enough fiber.

DYEL here, I have incredibly flat arms and I don't know what muscle groups to exercise and how to exercise them to get my arms to be 3D. How do I fix my arms?

Guy in gym flipped out on me yesterday.

He was doing dumbbell bench on a bench in front of the dumbbell rack. I was putting my weights back on the rack and had to walk in front of him (Gym was packed, only other option was to walk all the way around and double back).
Apparently the optics of me walking in front of him fucked up his set and he started bitching about me to his lifting partner

I've been lifting for over a decade and have never heard of such a thing

Could I get a /fit/ ruling on this

>>40204078
>Apparently the optics of me walking in front of him fucked up his set

nah he's a low test faggot.

>>40203893
>5x5 deadlift

enjoy your one way ticket to snap city (unless that was just an example)

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>>40198498

>cottage cheese

>>40204112
it was an example its actually 3x10 deadlifts I think

>>40204107
He was using 110lb dumbbells, is this relevant?

I also did the same thing a second time because I didn't realize the first time what the deal was. Plus I figured if there was an issue he would specifically say something to me.
Like how the fuck am I supposed to know being near other people fucks up you're lifts? Get a fucking home gym asshole

It really pissed me off because i heard him bitching to like 5 other people in the gym.

Why is everyone in the gym nowadays just walking around while holding dumbbells? Is this a meme exercise I haven't heard about yet?

>>40204231
farmer walks?

am i the only one who starts to panic if i havent seen myself in a reflective surface in an hour

>>40204150
lol

>>40204302
No my bird used to be like that before he died. Thanks for reminding me.

>>40204327
I am bird

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>>40204327

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>>40203403
pls respond..

>>40201456
Nofap + vitamins

I want to start doing calisthenics but still want to lift weights too. How would I integrate them together?

Im new so sorry if this has been posted a lot before.

http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0

Is this a good workout? Just started going to the gym.

I've had a problem that I cant find any help for anywhere I look. I have bad heart issues and both of my cardiologists really recommend against doing heavy weight low reps, because the repeated strain can increase blood pressure which is fine for a normal person but can really hurt me. They've recommended working out with 4x12 sets instead of 5x5 or lower stuff. Can someone point me too, or help me with, designing a program thats about lifting weights with higher reps as opposed to something like 5x5. the occasional squat or deadlift excersize wont break the bank but I really cant do something like Stronglifts or SS or anything like that.


TL;DR - bad heart, need help with workout designed around higher reps

>>40204474
keeping your protein high is the best you could do

>>40204647
anyone have advice?

>>40204672
okay.. thanks, i've definitely been neglecting that desu.. but anything regarding what exercise i should do? my energy and time are limited, and theres the joint issue, but i would like to not become extremely weak still/lose all muscle.

>>40204845
it's hard to answer without knowing the extent of your injuries, how long are you willing to spend in the gym etc.
maybe some bodyweight exercies? https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

>>40203688
>If it tastes good, there's nothing wrong with it.
That's the least /fit/ advice I've ever heard.

>>40204938
>what is context

>>40204647
a-anyone

>>40204647
just do the same workouts but at those reps.

ask doc if there's anyway to make heart stronk again or if testosterone injections could fix your shit up.

basically do what doc says and ask if he will say more.

>>40204647
You can progress with 4x12 increasing reps to 4x15, then adding weight and dropping back down to 4x12. Just do a brosplit and preform exercises with higher reps schemes like 4x15-4x20 and so on, adding weight once you reach a certain amount of set-reps.

>>40205049
>>40205097
right thanks so much. I'm considering modifying something like stronglifts 5x5 to be something like 5x12, but with much lighter weight. Would that be a stupid idea?

>>40205097
In reality you will only make sub-optimal strength and size gains, nothing to really be
>just
ed about. On the bright side you have a badass excuse to do cardio m8

>>40205130
>but with much lighter weight. Would that be a stupid idea?
no, just make sure you talk to your doc about ways to fix your shitty heart maybe.

>>40205130
You can do it, however depending on your endurance you will be FUCKING GASSED by the time you're done with your first few exercises. Then you'll have to use a tiny squat plug when if you were to squat on a different day, you'd have enough energy to use a giant squat plug.

Buttt, that's only if you don't have the endurance. Of course you can work up to it, and of course you can do whatever feels best.

>>40205152
heart is genetic it cant be fixed unfortunately. I've had a few open heart surgeries

>>40205132
sub optimal strength and size gains don't bother me, as long as they come with time and practice. I'm a patient man. I also am considering running on the off days, is that a bad idea because I'll be doing alot of squats and should take those days to rest?

>>40205208
low test is genetic too.
but it can be fixed with adding test

>>40205282
can't m8 i have some shitty aorta problems. Maybe if I ever get a pigs aorta I could but for now I cant.

>>40205300
find a pig farm

gut a pig every night until you find a heart that matches yours.

until then eat the hearts of the pigs to gain their strength.

Will basketball kill my gains?

>>40198162

Bulk

https://www.google.co.uk/amp/s/www.dangerandplay.com/2013/12/23/from-fit-to-big/amp/?client=ms-android-samsung

After I squat I get a pins-and-needles sensation in only my left arm for hours after my workout.

Today for the first time, when I benched after squatting my left arm seemed to give me just half its normal strength.

What's wrong? Am I placing the bar wrong? Why isn't my right arm affected?

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>>40197809
What does /fit/ think about this stretching routine after lifting?
Are there better ones out there?>>40197809

>>40205861
It's not suitable for the average person.
It's actually for fairly flexible people

There needs to be a stretching routine for people that gets them from almost complete immobility to being somewhat flexible.

>>40205803
Yes, probably wrong bar placement.

>Last workout, I managed to do 1RM 3pl8 deadlift

>This workout, I managed 4 reps, break, 3 reps, break, 1 rep

>Can feel the bar slipping away at times, especially closer to the finishing reps

Is this the time to invest in straps?

>>40205884
Anyone lifting is probably a step away from the average person. I doubt Officeworker McCouchpotato can even squat 1pl8.

>>40203918
Came here to ask about warm ups.

Is that all I should do to warm up is follow that? Get in the gym, immediately hit the the barbell for warm up sets, then workout sets, done? Or is that listing meant to be how to warm up for the lifts, but you need to warm up your body before that?

>>40197809
My routine at the moment is 4 sets and 8 reps of:
squat: 50kg
deadlift: 80kg
Row: 40kg
Bench (with dumbbells): 35kg
Military press: 20kg

I've been sticking with lower weights while I nail my form, feel like im plateauing. How would you recommend I change up my routine?

Around how much weight should I start mixed gripping when I deadlift?

>>40200000
don't mind me

>>40206652
I FUCKING MIND ASSHOLE

What's the impact of doing cardio on rest days?

>>40206780
YOU HAVE LESS CALORIES TO REBUILD MUSCLES.

>>40206780
>improves your overall endurance and ability to exert yourself over an extended period
>It promotes cardiovascular health and contributes to increased bone density.
>it pretty much makes everything else function better: cardio helps stabilize hormone levels (increasing testosterone and increasing insulin sensitivity), improves endurance and recovery, helps the body fuel calories away from the fat cells and into the muscle, helps with weight maintenance/preventing the "yo-yo effect", generally keeps you healthy, and finally burns calories.

"for general health, cardio is essentia"

http://liamrosen.com/fitness.html

>>40206363
Start a strength routine if you want strength.

Is sitting on your knees bad (specifically while on the computer)? It's most comfortable but I feel like its bad for my knees

>>40197909
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