QTDDTOT - Vol 2

wow what a faggot

fuck off back to /soc/ where you try to show off and get 0 replies lel

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>>40969129
lol i've posted in 1 /soc/ thread in the last 6 months, also I was consistently rated 7/10+

stalker much?

Are glute bridges (back on the ground) or hip thrusts (back against a bench) better for developing cake?

Constantly getting a pinching sensation in shoulder in overhead,press and curl movements. Almost like my collarbone is pinching something. No pain just discomfort

>>40969162
probably hip thrusts better rom and easier to add weight(mass building we want 8-15 reps), but do stiff leg deadlifts , and cable donkey kicks, both of those can easily add weight to hit our target (again 8-12 for dat mass for dat ass) I knew a girl who did them and I could see her booty even when she wore baggy sweatpants

I had to have my hips replaced last april. Finally am starting to ge to a point where my quads and hip flexors are capable of sustaining a bodyweight (read no bar) squat, and I could probably do a squat with some basic weight, but as soon as I introduce a bar of some sort my hip and knee stabilizers cant deal and I lose my balance.

Now that I look like a dyel instead of a cripple, is there a good way to train hip stabilization without looking like a faggot?

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Ive been really sick the past few days, barely hydrating, haven't eaten in 48 hours
Im down 10lbs already from Sunday
How fucked am I when Iget back to the gym? (If I even survive)

>>40969263
Look at it like a clean slate i guess
Is nofap a meme?

>>40969241
Cool, currently trying to deal with my Hank Hill ass since squads do nothing except get my quads.

>>40969288
>Is nofap a meme?
I've been doing it since Lent started and I've concluded: Yes

Unless you're a Chad who can channel his sexual frustration into going out and picking up girls, you'll just feel horny and irritable all the time, then after the first week it's a weird cycle of asexuality followed by barbaric rape fantasies. Eventually you'll just nut in your sleep and it'll start over.

>>40969224
>in shoulder
collarbone in near join, if it doesn't feel like bone pain I've had this before, in both lateral and anterior delt, it feels different and in fact is a different but I'd give the exact same advice, but basically it's tendon or muscle connecting to tendon.

https://www.youtube.com/watch?v=gROTHHprZWw&feature=youtu.be&t=1680

>>40969253
bodyweight squats will help you build up your base, from there unfortunately you just need to use babby weight and keep upping, once you are able to use a weight that would have been your previous max in terms of raw strength you should have built extra raw strength so it will be higher but not compared to the time it took to get there if you would have been using that higher weight but it's still nice

If my sleep routine goes as the following:
Day 1 - 5h
Day 2 - 9h
Day 3 - 5h
Day 4 - 9h

Is it ok or will my workouts and muscle growth suffer because the lack of sleep one day.

>>40969306
test peaks in average man 7 days after not fapping, close to those seven days for before and after it's elevated but if i remember correctly after that it kinda just stays level

>so to try fap every 8-10 days

>>40969263
not fucked, reverse progress will happen you have to deal with it but 10lbs of bodyweight isn't 10lbs of muscle, not even close, if the time it takes to be sick (2 week smaybe at most) even with a compromised body unless you starve yourself loosing even 4lbs of muscle is hard to fathom

here is some info on weight btw

https://youtu.be/gROTHHprZWw?t=37

I will in next video explain how loosing weight while sick isn't as bad as it seems

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Someone explain cutting to me.

You can't gain muscle on a cut, so is the only reason you work out is to shock the body into losing the fat and not the muscle?

If that's the case then say your legs got too big on your bulk compared to your upper body, is there a point in doubling the the amount of upper body workout volume and halving my lower body volume? If the muscle is already made during the cut, would doing this change my frame to be more upper body dominant?

>>40969362
personally I think 8 hours should be every day, if you can help it just do 8 a day, as far as severly effecting muscle gains directly probably not but atleast for me it effects workout/motivation which can have notable effects on gains, and increase recovery time which can lead to less gym time by choice

Is p90x worth the time and money or is it just a big fuckin meme?

>>40969340
I mean, my previous max was a little over twice my bw, so I don't see myself getting there any time soon. 6 months in a wheel chair and having to relearn how to walk will fuck your gains up pretty bad. Thank you for the advice, guess body weight squats and babby weight box squats it is

>>40969162
Alright, so you wanna know the secret to getting good cake, heh kid?

Alright, well ill tell you my little secret thats been working for me for years now.

The only exercise you need to do is leg press.

And instead of eating a "nutritous meal" after ur workout, ur going to want to get some eggs, flour, sugar and whatever else you need to BAKE A CAKE. Your going to want to eat the whole cake before the day is over. Eating an actual CAKE will transform your butt to being more CAKE!

i hope this helps.

>>40969392
>shock the body
Forget this idea it's a meme, fat is easier to access vs muscle as a form of energy, therefore your body naturally instinct if you aren't working out it to maintain some fat, the reason for this the same that all appliances run on the same number of volts, you cannot run somthing that requires 120volts(your brain and organs) of continuous energy on a 60 volt(your muscles) you need 120volts(your fat) atleast to run the thing or it will shut down, if a humans brain and organs shut down for a matter of minutes you die, so your body likes always having that higher "volt" energy available so it doesn't have to shut down, HOWEVER your body also constantly wants homeostasis and using the muscles near full potential effects this first process of having the proper energy in that your body balances it's need to have fat always on hand with what it thinks is a need to have muscle always on hand, without working out your body wouldn't think it needs to have muscle around and sacrifice it in order to have the more accessible energy(fat) it needs to survive

sry 4 no punctuation

but ur question is complicated, second part completely unrelated, it's aesthetics related, in that case you are purposely loosing gains in your legs so that you looked more balanced, there is no reason to do this unless (probably on gear) you need to enter a comp or obsessively need to have smaller legs in order to gain more balance in body muscle size....

kinda weird question man

Sit-ups, crunches, leg raises hurt my lower back, planks are just boring and seem to strain my shoulders more than my abs. What do?

>>40969392
So, you wanna know the secret to cutting heh kid?

Well, let me tell you. The secret isnt eating less food, the secret is bulimia, thats right you heard me. The fitness industry doesnt want you to know this. But if you actually eat more food, and let the food sit in your stomach for 30 mins, AND THEN puke out all the food. It will burn fat, but youll get the protein you need for muscle growth.

Puking your food out daily isnt unhealthy, there are literally no credible scientific study to show that it is unhealthy.

Hope this helps.

>>40969425
it's a meme unles syou're a beginner, it's no better than doing any other pseudo workout aerobic activity, the difference is that it's coherent, structures and possibly can help motivate people who get motived by seeing others on a video do what they should be doing to loose weight'


you will not get stronger

>>40969462
yeah stay safe man! good luck

>>40969538
sounds like you have a stiff lower back, the secret to a healthy lower back is laying down, sitting and standing, none of these alone is good for a normal healthy lower back, you need to do all 3 to have a good lower back, so try not to do to much of one, also stiff leg deadlifts solved my lower back problems, just literally making the muscle stronger

I suggest the "captains chair" for abs, the trick is bring your legs up as high as they can but when you lower them never let them rest and hang all the way down always keep your abs flexed and tense thru your sets, also abs are made in the kitchen anon


>>40969543
10/10

>>40969538
So, you wanna know the secret to getting chisled abs, heh kid?

Well, let me tell you. Doing sit ups, crunches, and all those meme workouts wont do anything. Atleast for a while, ill get back to that later.

What youre gonna want to do, is just stop working your abs. That burn you feel when you do ab workouts, isnt going to build muscle, ITS GOING TO BURN THE MUSCLE. Why else do you think it burns?

So what youre gonna want to do is to stop doing ab workouts altogether. When you notice how strong ur core has become after that, youre gonna want to do A SINGLE CRUNCH, everyday for about 3-4 days.

That way, youll crunch your abs together, forming that 6 pack.

Hope this helps.

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>>40969592
not sure who you are but you are doing god's work anon, thanks for the help

>>40969523
so if I want a bigger upper body i need to wait until I can bulk again?

Is there anything unhealthy to fapping twice a week? No porn.

>>40969659
No, the bigger the deficit the harder it is to gain muscle so lower it for very slow weight loss, eat to maintain, bulk a little or more if you don't mind fat gain or do steroids and eat anything and get huge, your choice

>>40969660
>Is there anything unhealthy to fapping tw
answered, scroll up anon

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Am average weight for my height, but my face is fat as fuck(am 18). Am I just genetically cucked? Does the fat ever go away?

>>40969308
No bone pain but like not enough room in shoulder or something it's strange. No pain but like my collarbone hits my neck idfk. Shit will buff out. Thanks

>>40969406
>Less than 12 hrs a day
Enjoy your sleep deficit

>>40969687
genetics plays a part but generally your face as a male looks leaner as you age and you haven't given me anything useful, to people at the same weight can have completely different bodyfats, for all I know you have less muscle and bone and way more fat than the "average weight" person if your weight is really even average...

>loose bf% and your face well get leaner tho

Is there any real difference between these two styles of one arm barbell row?
https://www.youtube.com/watch?v=uDK-9olL1as

https://www.youtube.com/watch?v=fNpYD5ROZGg

I found the one where the bar is between my legs much easier to set up for, should I just stick with that style?

>>40969660
So you wanna know the truth about fapping, heh kid?

Well, let me tell you. NoFap is a meme, and actually lowers your test, and let me tell you why. There have been scientifix studies done, that show the more sperm you have in ur testicles the less test your body will create. So, if you masturbate regularly, your body is going to need to up the test production to create that sperm.

Hope this helps.

>>40969740
Yes, doing the same weight but farther out is more mechanical advantage and therefore with same weight easier, also farther out you're gripping bigger object so it's more stressful on the forearm/finger muscles generally

>>40969755
Oh boy
Thanks based secret man

Does it get harder to maintain a cut as you get lower bf%. I find I am really starting to get hungry although I am not sure if it's more hunger or since it's finally warm I am active again and just need more cals

>>40969762
So should I just stick with the second one then? I want something else to do besides dumbbell rows. My right lat is noticeable bigger than my left.

>>40969771

https://youtu.be/gROTHHprZWw?t=1106
https://youtu.be/gROTHHprZWw?t=759

Are ankle weights a meme or will they get more out of my sprint workouts?

>>40969827
you are not rock lee, they will fuck up your joints, if you want to run with weight do it on your torso

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>>40969103

I'm able to squat every day no problem, with little doms no matter how hard I go. But when I hit hammies/post chain hard, I basically have to skip the gym the next two days because I'm so sore/tired/cns fatigued. Is this normal? I have a bit of posture problems aka apt but it doesn't really bother me as I do corrective exercises most days, not sure if that has anything to do with it

>>40969850
hammies is normal, should go away after couple of months of consistent training, if you are squatting every day I hope you are taking steroids, working out for strength of mass 5 times a week or more is retarded

>>40969874
I know my deficit is to high. Prob been cutting at 1000 cals just my job at work varies so much. Some weeks in barely walking 6000 steps other weeks I average 20k. I planned on adding 250 cals every two weeks and transition into a slow bulk over two months. Good idea or no? I'll still lose weight the next month or so just way slower

>>40969874
>>40969874
>after a couple months of consistent training
>mfw I've been lifting for two years and it still happens
Also I don't squat heavy ever, maybe once a week. I'm just ass burgers and like to squat

>>40969939
it's probably because you squat every day but for some muscle groups they will always be sore just sounds like your muscles are either being hit very hard, youa re after all using them when you squat which you do everyd ay then again once a week heavy if it's not focused on the hammies then going again and hitting them ahrd directly

>>40969926
a high deficit is never a good idea but transition is, stay safe anon

For Phark's Greyskull LP can I add arm work and neck work? What days should I add it to?

>>40969926
also since you have no idea how much cal you expend on a weekly basis you have no idea what your deficit really is from week to week so from your description it sounds like overall it's usually to much

>>40969991
Thx brah just wanted to make sure it wasn't too out of the ordinary.
I work at a therapy clinic and they think I'm retarded for lifting heavy weights at all and couldn't answer my questions

Ban test

>>40970032
It has been. Been losing between 5 and 8 lbs a month. Down to 170 from 205 can see 4 abs finally. I believe another 5 or 10 lbs would really tighten it up. I'm just really ready to start making progress again. All my lifts have been stalled. Drives me nuts

Doing 5x5 for curls is retarded or I can also train strenght for biceps that way?

>>40970131
thats fine just make sure you are doing them right, keep your elbow behind your shoulder and don't move your elbow from the same spot during the reps

How many plates an a regular trap bar hold?

I've got two 45lb bumper plates that I always use and 10 45lb plates, would they all fit?

>>40970168
probably, im sure the regular ones would fit 5 on each side, after that rubber band or duck tape em if they come off a bit on the end man

My deadlifts keep stalling when i get over 300 lbs cause my form goes to shit.

Any tips for keeping my form?

Can i train shoulders more than once a week?
I really want them to grow.
Will it help them get bigger faster if i train them twice instead of just once a week?

Thanks
btw im a girl if that makes a difference

>>40970311
My routine-
https://www.youtube.com/watch?v=gROTHHprZWw&feature=youtu.be&t=195

On Form-
https://www.youtube.com/watch?v=gROTHHprZWw&feature=youtu.be&t=1570

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>>40970342
yes twice a week is fine if you don't feel like once is enough, just try to space them out 3-4 days not 1-2

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Newfag here:

What are the differences between bumper plates and varying-diameter "olympic" plates (pic related)? Which type would be better for home workout equipment?

Also, why do bumper plate sets only come with a pair of 10, 15, 25,35, and 45lb plates? Without 5lb plates, it seems impossible to make certain weights, such as 130lbs or 220lbs.

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One is bigger than the other
What can i do?
I have a barbell,but no bench

>>40970420
Bumbers don't do damage to your floor

>>40970418
thank you! :)
also i really hate training chest.
Do i really need to train chest as a girl?
Can i drop it out of my routine and just replace with shoulders or something?

Should I buy a heavy bag and gloves and learn to box/kickbox online? I know I won't be able to spar with anyone and that sucks but there are no legit boxing/kickboxing gyms in my area.
>already grapple
>want to practice striking because I have barely any experience in the matter

>>40970424
just grow as much as they cant and bench with good form and that's about all you can do, also the bigger they get the less the difference looks


>>40970420
"bumper plates" are wider and usually used for either oly lifts where they will inevitably be tossed to the floor from above your head, however if you are training on a concrete floor metal plates will sooner or later likely damage it, and can infact get damaged and break(not likely but possible), you can use rubber mats to prevent this but it's very possible, especially as your working set weight increases that it can still damage your floor, so bumper plates are always better if you are care about this and bumper plates should always be used for oly lifts, so if you don't care about your floor and dont play on doing oly lifts and always have some safety measure for when you squat and OHP so you don't nuke your floor and your metal weights if you have to abort then get whatever you want.

since the benefit of bumper plates is to stop your weights or surface you lift on for breaking once you have a bumper that is maximum diameter on the bar since metal weights scale down in diameter you are safe to put whatever other weight on it as long is its diameter is less than the bumper plate and the plate can support the weight (don't put a thin 25lb or 10lbs bumper plate on the bar then think it's okey to load up 5 35 metal ones on each side)

and also they do make 5lb bumpers

>>40970466
>Do i really need to train chest as a girl?
http://dicktalens.com/chest-training-and-your-boobs-why-women-should-train-chest-nsfw/

I hate premature ejaculation.

I wish I could get some kind of surgery to never orgasm again so I could perpetually edge and feel good without orgasming and losing all of my energy.

does such a thing even exist?

>>40970703
get on trenbolone and don't use a dopamine agonist

the high prolactin will make it super hard to cum

side effects may include puffy/leaky nipples

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>>40970466
Your breasts are chunks of mass encased in sacks of skin, skin tightens over time but the type of mass in your "sack" can make it look loose or tight, especially if you have recently lost or gained weight it varies, since many women are above their target bf% for a while before they train loosing weight can result in saggy titties, in general skin responds to stress beneath it, if there is to much pressure under it it stretched, when mass under it decreases you get "saggy" skin at least for a while, but skin responds to fat and muscle differently, imagine a balloon inside of a bigger balloon, inside the small balloon is muscle, in the middle of the 2 balloons in fat, fat isn't as rigid as muscle, especially the muscle in your body which is taunt and being pulled between two joints, so the fat sags much more, the bigger the fat to muscle ratio the more the sag and the more peak pressure is placed farther down where it collects, if the outside of the balloon is made of skin(disturbing right) this increase in pressure at these points due to the properties of fat force it to make more skin at pressure points and make it look "saggy", now imagine the fat is a thin layer but instead the muscle increases,the outside layer must increase in size since mass inside does, but it doesn't have these diffrent points of pressure that cause it to need increased tensile strength at "bad" places, muscle is denser and it is taunt and won't sag, so less skin is created where you don't want it and there is less sag, so increasing your chest muscles in adds more "good" mass within your chest sacks making skin tighter with less "bad" skin forming vs adding fat

>tl:dr it can literally make your tits perkier, especially if you plan on loosing weight, were previously fat, or just got saggy tits

>>40970703
wear a condom?

take Viagra and jerk off right before sex so forced erect penis?

Porno actors use drugs and inject shit into their dick look into porn if my suggestions don't help

>>40970487
Sure if you want but training without an opponent will only get you so far, imagine a bodybuilder trying to train without only calisthenics, maybe someone is natural genius and physically gifted and can do something really impressive that way but for most people it's terrible if you want to actually be good, obv. it won't hurt to do something vs nothing if you ever find yourself in a fight

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Are abs before 15 May realistic? 6'1 at 160lbs. If not, what should I do to make them magically appear as soon as possible? Turned out to be a bad idea to start bulking before the summer

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>>40971029
if you are comfortable taking dangerous illegal compounds and know what you are doing yes, you can still get pretty far with only kind of dangerous compounds... I would NEVER RECOMMEND anyone to take anything illegal and dangerous AND YOU SHOULDN'T EVER DO THAT, but if I looked like pic related and wanted to safely get abs in 60-75 days, I would acquire clenbuterol(and research how to not damage your organs, tapering, 2wk on/aff etc) and t3 ASAP and immediately start a ketogenic diet at a ~750kcal deficit

>>40971029
Do a shit ton of crunches
Aim for 100
Do planks and pushups
Squat
Get enough protein

guys how the fuck do you improve the mind-muscle connection? i can kind of flex my left pec but not the right. How do i get better at this so i can really squeeze my chest exercises?

>>40971169
https://www.youtube.com/watch?v=m8wZNGL4iA4

>>40971180
what is this supposed to help me with lol?

I already do controlled negatives and focus on squeezing/contracting on every exercise but my chest and lats im having problems getting a good squeeze

>>40969504
Drink cement.

>>40971296
>controlled negatives

Don't know where you pulled that out from, I cannot help you anon

jk, you obv need to work on your anterior and posterior delts they are what is ending up limiting your lifts instead of chest and lats, so isolation delt work for all 3 heads fool

General consensus about Ibutamoren (MK-677) for a 16 year old? I'm only 5'8". I will *not* be a Manley, not if I can prevent it.

>>40971101
Thanks but no thanks. I don't have that much wiener to spare

>>40971387
>Ibutamoren
don't waste your money

>>40971370
front delts could use a little work maybe, but i hit rear delts and traps like a mother fucker twice a week...

are ab isolation exercises really just a meme

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Just bought this...can i make it with only 180 lbs?

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>>40971450
meme for definition

okey for strength and size

>>40971446
apparently you don't because i'm the fucking back lord, and this isn't even my final form

>>40971464
if you can make it with 700lbs u can make it with 180lbs, if u cant u cant

>>40971464
It'll probably take you a while to bench 180lb. If you deadlift or squat (and you should do both) though, 180lb is not enough.

>>40971406
Why?

>>40971562
take my advice or leave it, i'm not explaining to you why something doesn't work, it just doesn't fucking work

>>40970884
I am 173cm (I think 5'8?) and 66kg,145 pounds.
I have very small (almost no) boobs
If anything the more I've noticed that working out has just made my boobs smaller (prob because lost a bit of weight)

Thanks for the explanation, I will keep training chest to make sure i am perky

Is doing db bench, incline db bench and chest flies and pushups enough for chest?

I just hate training chest because I never feel like I'm working out as hard and heavy as I would for legs or back or something

Do chest exercises build any other muscles apart from biceps i think?

Calories are the only thing that matters for weight loss right?

>>40971654
lol no

>>40969103
i am going to the doctors friday cause i slept with a slut and got chlamydia. the lady said to bring any protein and supps i take. do i really need to?

>>40971646
10/10

>>40971700
Cool, do I have to ask you to elaborate then?

>>40971646
yes that's enough

builds triceps, anterior(front) delts and forearms, since ur girl it can help your arms look "toned"

I am tall guy and I only care about ass, there is hope for u promise qt

>>40971654
no, calories in/out are the only thing that matter

besides drugs, those matter too, unless you aren't on them

>>40971714
yes, the meds your doctor will give you he want to make sure no bad interaction, sry ur dick got burned, stop fucking hookers

ok 1 more :')

if your gf was working out and trying to improve her body, what would you do as her bf to motivate her?

Would you like comment on her progress, help her out at the gym, or not really say anything at all?

i realise this might belong on /adv/ but not a lot of people there lift

>>40972220
touch her up more

>>40972220
I wouldn't go out of my way to compliment her but I would turn any compliment i could into a gym compliment

ex. instead of "You have a nice phat ass"

I would "God I love your squat booty"

also I wouldn't really try ti influence her to workout, if I want a who lifts ill find one not try a get a girl to lift, I would just be honest and tell her she looks better(say if that was even possible you stupid fuck never imply shes not perfect u homo)

I would touch her gains

also if she ever goes to the gym w.o u and comes home and just collapses somewhere, stick ya penis in her

okey

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>>40971503
>If you deadlift or squat (and you should do both) though, 180lb is not enough.
it's not enough to optimize strength gains. However, with a lot of time under tension and high reps you can make good hypertrophy gains. Overall, you will still get stronger, but no where near your full potential with only 180 lbs.

>>40972502
this, but for me make it is look like zyzz which is totally possible natty

>>40972594
You will never have the same insertions as someone else.
You can however get more mass and an objectively superior build then him if you don't mind working hard and carrying a bit more bodyfat.

>>40972612
>You will never have the same insertions as someone else.

um... okey

>You can however get more mass and an objectively superior build then him if you don't mind working hard and carrying a bit more bodyfat.

not even necessary zyzz at his height of popularity was totally achievable natty, even at the bf% he was at, he also had 0 back and legs, pre death zyzz was out of most peoples reach but the bf% isnt even close to steroid only possible

>>40969103
I am going to be cutting for the next 8 weeks or so. I am currently doing the 70s big LP to get my strength up again after a period of doing high-volume training.
I am thinking of doing the rowing machine for HIIT training at the end of each workout, and only reducing my calories by a little bit. I already have to bike 5 km to the gym so I already do a fair amount of cardio.I want to maintain my strength whilst on the cut, but I also want to do some hypertrophy training.
should I continue doing the 70s big LP? or should I switch to 5/3/1 BBB, or P.H.U.L.? my progress on the 70's big LP is still moving forward but is beginning to stall on upper body work.

>>40972770
>P.H.U.L.
looks best for mass, idk how that big lp thing is actually a routine just do literally any mass building routine and make sure u do the big 3 weekly 5 reps or less(of course make sure to do proper accessories to build on weak points)

all of my friends in college say they always catch girls checking me out. i'm not even fit (tfw no six pack), but i've got some muscle. i tend not to believe them since I never catch anyone checking me out. how can i start seeing this?

>>40972799
current routine is
monday
>OHP: 3 x 5, 1 x amrap
>squat: 3 x 5, 1 x amrap
>W. chinup: 3 x 5, 1 x amrap
>BB curl: 3 x 10
>Incline DB bench: 4 x 12

Wednesday
>W. Dip: 3 x 5, 2 x amrap
>Deadlift: 3 x 3
>DB row: 3 x 10
>V-bar pushdown: 3 x 10
>seated DB press: 4 x 12

Friday
>DB bench: 3 x 5, 1 x amrap
>squat: 3 x 5, 1 x amrap
>W. pullup: 3 x 5, 1 x amrap
>lateral raises: 4 x 12
>hammer curl: 3 x 10


so you think PHUL instead of 5/3/1 big but boring or my current program for a cut? I would probably add rowing at the end of PHUL workouts too.

>>40972808
I use to feel like I never got checked out.
Then a few weeks ago I walked past a QT professor. after we passed each other, I turned around to check out her ass.
she was checking out mine.
Good feels brah. keep your chin up

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Alright not very /fit/ related but you guys are my last hope.

I like this girl who despises me for several reasons.
Now one of those reasons is the fact I'm socially retarded and brutally honest to people.

I know for a fact that the main reason she hates me is because of one of her fat friends who I made fun off that won't get off my case.

This fat cunt has not only sabotaged my chances at getting poon but my social interactions with mutual acquaintances in general.

How do I fix my shattered image and win people back?

>Pick semi related

>>40972808
Do you actively try to let girls catch you checking them out if your not completely comfortable with them knowing you want dat pussi boi?

get a undetectable camera to wear and spend all your free time reviewing footage, or just learn some basic psychology/social cues.

>>40972823
yeah that phul thing is a good base for mass man, if u wanna maintain strength stick to ur other program i guess, my opinion is if u havent trained for mass not much point trying to try for it while cutting but then again u might get noob gains so it mught be worth it to try for a month and see if you get progress

>>40972835
yeah also original guy srsly bro just make eye contact with people, not like intense u will obv need to practive so u dont look like a creepy motherfucker and dont smile like an idiot, also girls like to tease so try to learn to tell the difference

>>40972838
>win people back

not gunna happen, plenty of fish in the sea, if she senses that you are trying to win her over she will think your pathetic and push you back and it will end badly also if ur srsly trying to win 1 girl back who it sounds like you dont know very well u are pathetic and cant get another girl

get over her and move on, now

>>40972835
brah thats awesome. never had that experience.

>>40972843
not completely comfortable unfortunately. dont want to come off as looking creepy but i know thats stupid of me. occasionally i'll look and see someone looking and when they catch me they look away.

might get that undetectable camera for the lulz

>>40972838
>This fat cunt has not only sabotaged my chances
You sabotaged your chances.

You are the problem. You need to fix yourself, and you need to accept that before you can even start to work on it.

MY FUCKING SHIN HURTS LIKE A MOTHERFUCKER WHAT THE FUCK

How do I into diddlys without having a hurting, bruised shin for a week?

>>40972890
I'm not trying to win her back, I'm trying to fix my image that her fat cunt friend destroyed.

>>40972907
Well how do i fix myself?

>>40972890
Im this anon >>40972823
thanks for your help man.
I think I might try PHUL for the cut. some strength work and some hypertrophy might work well on my cut.
I am well past newb gains, but the extra workout might help with the weight loss and making sure my muscles are full on the cut.

>>40972970
Stop blaming other people for your problem.
Don't make fun of people. This isn't 3rd grade. That goes double for the friend of a girl you want to date.
Be nice to people.

Obviously there's more to it, but I don't know you that well.

are deadlifts supposed to be awkward? I thought they are mostly leg exercise, but I feel my lower back doing too much work, but I always try to keep everytjhing right, chest out, shoulders back, ass back. this makes me pussy out and never lift as heavy as I could.

>>40972947
bone, tendon or muscle?

What should I replace pasta and rice with in my diet?

>>40973000
i mean.. ass back in starting position. and I dont feel any muscle actually getting much work except for lower back.

>>40973000
normal, get a belt, nice trips

>>40973003
pasta is good anon

but break mebbe, with high protein peanut butter

>>40973013
I know it's good for you, but I'm trying to lose BF, and carbs are killing me.

>>40973003
Replace with whole wheat pasta and brown rice.

Whole grain seriously makes a big difference.

Hello /fit/

I have absolutely zero endurance. I almost don't do any cardio tho. But still, I was an average climber and gymnast, so I can muster strength but by God I can't do shit for long. I get tired extremely fast.

Will cardio solve the problem somewhat ? Any ideas on what to do overall ? Ty

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Relatively new to lifting and squats are fucking murdering my hips. I've been trying to correct my form but nothing seems to help. So I'm waiting for an appointment with my doctor to see if he can help but until then, what should I replace squats with? Leg press? Leg extensions? Leg curls?

>>40973298
yes all
>>40973221
muscular or cardiovascular endurance?

>>40973298
How about a proper warmup

>>40973337
Both I guess bro. To be more precise and give an exemple, I can't do a lot of pushups or bench presses. I'm very lightweight and quite muscular (cuz climbing and gymnastics, as I said) but I just can't do a lot of anything. My limit is at 30 pushups (with the small bars to get lower) and 17 pullups. I'm a faggot, God.

>>40973337
Thanks for the quick reply
>>40973353
I think I'm past the point of that helping now. This is just guesswork so I may sound like a total retard but I think it's my bone structure that's messed up from too much sitting and when I squat the hip/leg joints are grinding against each other or something. It gradually got more painful with each exercise and now I'll even feel it sometimes randomly just from moving my legs certain ways while standing or walking.

>>40973363
do cario, run and bike etc, goal should be 45 min of hard cardio at 1 time, for musc. endurance do all sets 15-20 reps

>>40973390
no, stay safe anon

>>40973422
Thanks mate, I will try that !

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>>40971029


>>40969926
update- contacted archive master and here are results from about 4 weeks of 1500kcal deficit and dehydration

I literally instantly rebounded and stuffed my face for a week after bcus hard and I really only did it as an experiment to show /fit/

>>40973051
What's so much better about whole wheat pasta?

Does GNC sell chalk? Will i look like a fag if I use chalk to deadlift barely anything (1pl8)?

>>40973862
don't know, wouldn't buy overpriced anything fitness from a not online store, esp when pankcake mix is about $10 for 5lbs

and yes you will look like a little bitch sprinkling your fairy dust for your fairy lifts

>>40973885
Thanks. Also, on an unrelated note, what to do about blisters on hands? My hands keep getting torn up from the bar. Is my grip wrong? Will i eventually just form good enough calluses that it wont be an issue?

What does it mean when I have mushy belly fat? Like it feels a lot looser than before. I am in a huge calorie deficit and my pants are fitting better.

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>>40973900
few options
>get gloves, hopefully a pair that matches your purse
>literally use chalk and become the target of members hate and employees wrath
>man the fuck up

go ahead anon, pick one.

>>40973914
>40973914
means you have more skin than you need bcus u used to need it bcus fat, skin takes longer than fat to adjust to weight loss

>>40973918
just look at the look of disgust on that woman in the background's face lmao

>>40973933
oopsies wrong bread

>>40973001
Bone because of the damn paar smashes/rubbs/squeezes the shin. It's fucking annoying having permanently bruised shins that hurt like shit. Is it wrong technique or do I have to tape them or wtf

>>40973955
if your shins are getting fucked from deadlift try stiff legged, here is a little brag video/education for u because so selfless me your welcome plz like and subscribe

https://www.youtube.com/watch?v=vjPiUulp2Dk

which is better:

5 sets of 3 with perfect form or,

3 sets of the 5 where the form seemingly unravels on the last rep of the 2nd and 3rd sets

if I'm thinking of drinking heavily on a night out, is it still a good idea to go to the gym that day?

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Started working out and joined a new gym.

I dont think they got a butterfly machine here, only reverse butterfly.
I cant do butterflys with the dumbbells because of shoulder issues.

Whats some other exercises that attack the chest in that specific way?

After two months of working out 5 times a week and sticking to an 800 calories deficit, I hadn't lost a single pound. Decided to do some progress photos and wew lads, the difference is amazing.

How often should I be taking these? I don't want to take them too often and end up feeling like I'm not making progress.

>>40974424
Every two months sounds alright.

And if you still want to lose weight adjust your deficit, looks like its not high enough.

wtf I just did a 40 min run and now my left ass cheek wont stop itching wat do?

>>40974478
scratch it

>>40971654

calories in and out, yes.

>>40974424

you're probably wrong about your calories eaten or burned, you find your defect by trial and error. Drop another 300-500 a day and see how it goes.

>>40974306
Cable crossover. It's way better than any flys.
>>40974296
I do it. Do whatever tho.
>>40974232
What's your goal?

12'ish months in to gym, friend got me to go and taught me that doing brosplits was the way
Changed my routine around 7 months in but I already lost a lot of potential gains
150 BW
100 OHP
140 Bench
250 Squat
310 Diddly
How fucked am I?

>>40974971
Those are 1RM? After a year they're really not that bad. Bench is piss poor, though. What is your routine?

>>40975244
Been doing PPLPPLx for the past few months because I have too much free time. Scared of going SS because my legs are already so far ahead from my chest / shoulders.
And yeah I know my bench is piss poor, thats why I asked how fucked I am

>>40975340
I'm the anon you replied to. The truth is you're not as fucked as you think. Your bench is surely lacking but the other lifts are pretty alright considering you're been hitting the gym for a year. I mean, they could be A LOT worse so I wouldn't sweat too much about it. What exercises do you do for chest and tris?

>>40973637
Thanks I am gonna try to finish month out at 2k. Seeing 4 shitty outline of abs when you have never had them is really motivating. Will start transition next month. Is the adding 250cals every two weeks a good way to transition or no? And next time I cut I will keep a much lower deficit I just didn't have much muscle to lose anyways this go around

I need some validation /fit/, started out 7 months ago as a fatass, still overweight but nicer looking. Been on a cut ever since after noob gains, so wasn't able to progress in strenght that much. Are these stats okay?
5'11"-6'0
211 BW
135 OHP
202 Bench
315 squat
360 DL

>>40975393
For chest mostly bench, incline bench, dips and cable flies.
For triceps mostly skullcrushers, dumbbell overhead extensions and some cable stuff like rope pushdowns.

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I'm doing SS, and I was wondering how people practiced their power cleans before they started?

At my uni gym, the powerlifting area is very prominently placed, and my racking ability is very weak.

What could I do to have a better rack position? Practice at the squat rack? I think my posture slopes my shoulders down to the point where the bar slips and falls.

>>40975457
thats better than most in 7 months.

>>40975645
I always warm up by starting from the hang position with an empty bar and just practice jumping as high as a I can with straight elbows. After some reps like that I'll practice the clean and rack. I'll then add weight and do the full movement from the floor. It really helps because anytime I've just went straight into cleans i get sore arms (presumably from bad form and pulling instead of catching)

This one may be unfixable, but here goes:

How does one increase free T levels? I'm not working out as much as I used to because school takes up my entire life now. I'm 22 and between 2 blood tests my testosterone was 280-330. Even if that's within normal range at my highest, I'm on the lower end of the spectrum. I shouldn't be hitting these levels this young and it hurts me.

Do supplements work? Doc won't prescribe a gel because he says I'm "within normal range" (300-1100). Do I just kill myself and not pass on this shitty gene? Is there damage to be done to my body if I take supplements to boost t this early?

>>40975819
I'll do so after my deadlifts, then.
Thanks so much, senpai.

I've seen so many videos and webs of people's knees exploding that now I am afraid. Can anyone please reassure me that I don't get them blown the fuck out.

>>40974232
Both are OK for strength anon, the latter however will get u injured bad using heavy weight eventually

>>40974296
Possibly if u don't feel drunk or sick, good way to sweat out that devil juice

>>40974306
Only difference is one is on a stable track so do cable flies, if your shoulder acts up lower the weight and get strick with dorm until your stabilizers build up

>>40974424
Just have realistic expectations, check the paste bin link in op find plateau, and make sure you understand you need to keep adjusting diet, if you ever find yourself getting frustrated with pics not looking good but can feel your fat going down when u touch ur body realize it's loose skin and chill tf out

>>40974478
Dunno drink some beer until you fall asleep, if it doesn't go away see doc :)

>>40974971
Bro splits is the fucking way, me deading 700 is fucking useless irl just like me knowing about napoleon Bonaparte, just some shit I can use to fuck a drunk girl once at a party, train to look good naked

On the days I don't do to the gym I usually do calisthenics at home, pull/chin/push ups, crunches, leg raises, planks, etc.

Thing is I do them scattered throughout the day, from morning to evening, when I get a bit of free time. By the end I get maybe about a 100 reps of each in, but I was wondering if it would be better for gainz if I do everything in a short setting, say in like an hour. Any advantage to that?

>>40975645
Do front squats, like a shot ton, also deadlines and back squats as accessories

>>40975950
2 options, do steroids for life or, do steroids for a very short time, get used tested on your own time when your test is still low from rebound and trick doc into testing you while super low and get gel for normal levels for rest of life, gl and non

>>40976064
No, literally never seen that shit, u must have chicken legs if that scares u wtf m8

How do I stop peeing so often?
I drink a gallon of water a day, and I drink black coffee, so I guess I should be peeing more often than others. Still, having to go to the bathroom like 20 times a day is frustrating.

>>40976273
It would be better for gains to just do a 3 or 4 day split calisthenics do don't anything for gains, concentrate on making the time in the gym worthwhile anything eating right instead of voodoo lifts

>>40976290
You dont, however if you are under 35 and you are actually peeing close to 20 times a day sounds like you should be more worried about prostate cancer srs, go get your butthole fingered by doc, not even joking dude

I lost a lot of weight, but the skin on my butt is flabby, how to fix?

>>40976696
Be patient and hydrate, also cocoa butter or some shut might word

>>40976734
Do squats make my ass toight like a toigah?

>>40976678
>waiting 3 hours to get my ass fingered, just to find out I have cancer
Well, looks like I'm going to have a great saturday.

Is there an optimal order of PPL? Currently I'm doing Legs, Pull, Push but should I change it up?

>>40976223
>and get strick with dorm
wat

Do I increase weight if I felt barely able to complete my 3x5? How long did SS work for you guys and what progress you accomplished with it? I started at 50kg squat, 60kg dead, 30ish bench, 25 OHP, up to 82,5, 95, 47,5 and 35 now and it becomes much harder to increase weight every time

>>40976801
I like to do pull push legs just so that deadlift from pull day doesn't interfere with squats from legs day. Also I like to start off the week with the heaviest lift which is deadlift but thats just me

I'm assembling an elliptical trainer, should I leave the foot straps on? Or its just gonna be a hinderance?

>>40976825
Yeah, I was thinking of that very thing. But do you feel like the benching interferes with your shoulder pushing exercises? Like bench press from the day before causing you to not be able to OHP as much?

>>40976899
But don't you do bench and OHP both on the push day?

>>40976922
Oh shit.. Nvm.. I train my shoulders on leg day. And just chest Triceps on chest day.
I'm retarded. Been wondering if I should switch up the order because of that

>>40976949
Dunno, my bench and OHP is jack shit so I've been thinking of switching this up to something like what you are doing right now.

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how much time should I wait for between eating and going to the gym?

>>40976801
No

>>40976814
Form obv lol

>>40976820
Happens deal with it work more

>>40977010
2-3hrs unless ur sleepy

I'm doing 3x5 bench right now and stalling at around 80kg. The first two sets go fine and then I struggle at around the 4th rep on the final set. I was thinking of just switching to 5x3 instead. Would that help me break my plateau?

Hey so part of my workout involves doing pull ups but I'm too weak to do them. Is it fine if I replace them with 8 sets of walk the plank?

>>40977328
You could try doing assisted pullups.

>>40977260
Give uraelf more rest a week and more rest between sets
>>40977328
Dunno wut Dat is, do cable pull down s

Anyone got the GB stretch courses. I have a pdf only for Front&Middle Split, Thoracic Bridge and Shoulder Flexion. I am looking for

Pancake
Pike
Shoulder Extension

>>40977010
>>40977179
It would depend on what you eat before

What happens to your gains if your diet consists of too much protein and too little carbs?

>>40977647
U would potentially go into ketosis and loose a shot ton of weight but you would be lethargic and lack energy in gym and in life and life would suck

any other skele deal with nausea and actual vomiting on bulk? should I cut it down? I work 2 jobs and besides my weekend I pretty much have to stuff 3.5k-4k cals in pretty small windows.

I've lost it 3x this month off thick shakes after a meal. I'm stressed the fuck out because I don't want to stall. I want to fucking get big and fat. and yes whole milk, raw eggs, PB, trail mix, etc on top of prepared meals rice/pasta and a meat.

What are the best brands for resistance bands? My uni's fitness center chucked our's, so now i've got to buy some for pull aparts to unfuck my shoulders.

>>40978382
Man I really wanna know this. Been looking at rogue bands or this set of serious steel ones from amazon?

>>40978354
Ur not bulking man ur fattening, only need around a 500 calorie surplus, anything else is stupidity if you aren't on gear

when should i stop doing a modified SS and start the juggernaut method ?

Did basic deadlift/squats/bench type routine for about a year and had good results. Stopped. Couple years later fat and out of shape again. Currently have access to gym with machines (multi-press, curl, lat pulldown, functional trainer, rows) but no free weights. Is there a decent routine I could do with just machines?

https://www.sciencedaily.com/releases/2012/12/121214143025.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3608708/

it seems like every source that isn't some steroid-user forum seems to agree that steroids make you retarded. and it made me think, I've never actually seen someone of high intelligence use them aside from athletes with HGH. what are your thoughts, /fit/? if you don't think steroids make you retarded, try naming a few people in STEM fields who use steroids. no anecdotes.

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I have this weird fucking thing that when I do exercises which work out my traps, with each rep the right side of my cheek also flexes and get the look on my face like I'm disgusted sort of like pic related. How do I stop doing it??

I bought C4 pwo a week ago, but found out that a friend had an unopened tub of Mesomorph lying around.
Should I do:
>1/2 scoop Meso on chest day
>1 scoop Meso on back day
>1 scoop Meso on leg day
>2 scoops C4 on shoulder day
>2 scoops C4 on arms day
Or just say fuck it, and go all in with the Meso, then take a week or two off and hit the C4?

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>>40979521
to add on, it seems like athletes who use steroids other than HGH are literally some of the dumbest people on earth

So, i lift for 1.5 month now and im at 60kg bench 70 squat. am i weak guys ? what should my stats be at this point ? im 82 kg 1.84 cm

>>40979521
Its like an RPG if you dump all of your points into str and abuse potions on top of that you wont have much left to put into int.

what do you suggest for a simple pre workout supplement ? i take sci mx ultra whey post workout and i want something to give me energy before hitting the gym

>>40979533
Would you obsess over it if you had Colombian coffee and your friend had venezualan? Either way it's not gunnar help ur gains only reason u take it is for how it feels so take whatever feels best

>>40979422
Just find any basic 3/4 day split

>>40979581
Cup of fucking coffee, fucking black fucking coffee

>>40969145
>getting rated a 7 from /soc/
so like a 5 irl

GSLP vs Nuckols beginner?

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I've been cutting for 7 months now. Went from 96 kg to 82 kg, at 187cm, currently 15% BF.

When I weighed 88kg my goal to hit 12% and start doing cut/bulk cycles 12% -> 15% -> 12% was 82kg.

My goal now says 79kg. In the last 2 months or so I've mostly kept my strength in place, but I've noticed significant muscle loss, on the other hand, my fat% seems to have stalled.

I'm on a 40/40/20 diet with a 500 cal deficit, my friend told me my body may be desperately holding on to my fat reserves.

How do I lose the remaining 3%? I'm concerned he's right and my body will keep losing muscle and keeping the remaining fat.

>>40979561
as long as u keep progressing ur fine.

Can someone look at my workout program. It is a modification of greyskull

- [ ] Monday:
3x5 Overhead Press
3x5 Rows
3x5 Squats
4x25 Shrugs
2x10Preacher Curls


- [ ] Wednesday:
3x5 Bench Press
3x5 Chin ups
1x5 Deadlifts
4x30s Bicycle Crunches
4x15 Calf raises

- [ ] Friday:
3x5 Overhead Press
3x5 Rows
3x5 Squats
3x12Chest Flies

- [ ] Monday:
3x5 Bench Press
3x5 Chin ups
3x5 Squats
4x25 Shrugs
2x20 Forward Neck Flexion
2x20 Rear Neck Extension

- [x] Wednesday
3x5 Overhead Press
3x5 Rows
1x5 Deadlifts
4x30s Bicycle Crunches
4x15 Calf raises

- [ ] Friday
3x5 Bench Press
3x5 Chin ups
3x5 Squats
2x20 Forward Neck Flexion
2x20 Rear Neck Extension

What's the /fit/ discord ?

Does protein brand matter, if so which should I get mp combat 5lb or on gold standard 5lb?

>>40980886
Already answered
https://youtu.be/gROTHHprZWw?t=1334

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Just started weight training, do I NEED protein powder, or can I live without it?

got shoulder injury like 3 weeks ago for falling.
Still hurts a bit when hanging, squatting because of the position, and bench press... even more on dips, ohp.
dunno if should just stop gym for 2 weeks and let it recover or go and try to hit everything but shoulders, I imagine mostly machine stuff and no compounds

>>40981252
Protein powder / Supplements are just to help reach protein goals for the day. If you're getting enough protein from natural food sources you're fine.

I feel like I'm stalling on my bench. It's really shitty too, only lmao1pl8
normally my weekly routine is AxBx where A is 3x5 and B is 3x8-12 at a lighter weight. I'm still stalling though. Maybe something is wrong with my form?

Is tea allowed during a fast? I'm not super concerned about autophagy and I've been drinking black coffee during it as well.

>>40980111
>Trips of truth
Fat fucking OP

I am starting my electrician apprientenceship in 2 weeks time, i got memed into the trade skill field. Did i choose right? I do love using math and working with my hands.

>>40981976
Shoulda become a hooker

24 years old and doing stronglifts. Im about to move and so I got a gym membership for the next few months. Was wondering if my 10 week goals seem doable p.s., Im poor so my diet will be mediocre.

Lift/Current/Goal all in 5x5
Squat/165/235
Bench/135/170
Press/80/135
Row/95/165
Deadlift/200x5, 235x3/315x5

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I've been working out for 2 years on and off due to injuries and travel.

Trying to get into powerlifting.
Bench: 145kg
Squat: 220kg
Deadlift: 250kg

From the beginning, I've just started out with low weights, and added on weight every set until I hit 1 rep and then moved on to accessory.

My routine was kind of like a brosplit, but with a main lift at the beginning of every workout.

I'm starting to stall, how do I keep progressing?

What's a good way to stretch and your exercise hip flexors? I started practice for a local competitive ultimate frisbee team the other day, and practicing drills where you do cuts exposed how weak my hip flexors are, as I'm walking with a slight limp in my left leg today. What can I do to strengthen them?

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>>40971582
>it just doesn't fucking work

Anyways what's the best way to get big legs in your opinion. Everyone's suggestion is welcome

>>40981976
Construction sucks but it's most money your gonna make without a degree. Don't do shitty residential or scum bag small time construction. Go union work big boy jobs make decent pay

>>40982017
This. As much as unions can be scummy, you're gonna make more money and have a better career being a part of one. Gotta focus on you in the end.

>>40982017
Sell Steroids on the side

>>40982009
Be cautious, the limp might not be because you need to stretch more.

Try squatting more in addition to the stretching.

Am I okay to take creatine for lifting if I'm also doing high running mileage? As in 80-90 miles a week

>>40982028
Nigga skilled trades unions arnt UAW. I promise the vast majority of use can out work, out perform, and have way better craftsmanship than any non union competition. At least in the north, small construction is filled with toothless white trash and illegal immigrants.
>>40982044
Thinking about using them myself first

>>40982017
>>40982028
Alright thanks for the tips
I was a bit splitted between union or non union. I am, among other reasons, choosing this field because of the pay check that follows along, so seems like i will be working union.

>>40982057
Yes.
Worst that can happen: Nothing
Best that can happen: Gains.

>>40982062
Do it, it's the cheapest method for you to be on roids

>>40982057
You're ok to take creatine no matter what, unless a doctor specifically told you not to. The only thing to be concerned with is if you're genetically predisposed to baldness creatine may accelerate the process. Not cause it, accelerate it.

>>40982057
>>40982066
Allow me to correct you
Worst: Going bald from dat dere dht increase

>>40982056
I know that, the limp is because my hip flexors aren't very strong, as was stated in my post. I want some exercises and stretches to lessen them and strengthen them.

>>40982083
Loosen*

>>40982077
>>40982079
I've got the lushest hair I know so I should be sweet, ty helpful anons

>>40982065
Or you can try to find company that does l
A lot of prevailing wage work. If you live near a military base usually there are companies that strictly do base work.
Also union will net you a pension and annuity and ability to transfer if you ever wanna move. But honestly just getting into the trade is enough you can figure it out if you like it or not from there. Good luck anon. O and we all die from lung cancer sooooooo there is that

A what deficit for cut do you start losing a lot muscle? Is 750-1000 too much if I'm getting enough protein?

>>40982137
That all sounds good except for the lung cancer part.

>>40982138
Also, how will my strength gain be affected? I'm at 5'9 185lbs ~22%bf 0.75/1.75/3/3.75 for my 5RM so I'm not exactly out of beginner level.

>>40982161
Nauh but have can be very dirty and dusty and you will be exposed to a lot of stuff such as drywall dust, fiberglass, concrete dust, and tons of other shit. Any ways is this a good method to transition from cut to bulk
>>40975419

>>40982183
Oh well, i currently work with very sick people and get exposed a lot at work to scabies, influenza, turberculose and such. I prefer dirt and dust.

It comes down to preferences, but it could work yeah. I personally like to eat at maintenance for a week or 2, before slowly adding more calories and aiming for 1-1½kg a month.

>>40982250
Thanks

how important is a periodic deload on your lifts?

I've been adding 5 lbs per week to my deadlift for about 2 months now, I only deadlift once per week and haven't stalled yet, but I'm starting up a new routine which calls for a deload the first few weeks

Would it be bad if I just continued at the same pace? I plan on deloading my other lifts

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I am only interested in training for hypertrophy. I did calisthenics for a long time, and started lifting recently, made some great newbie gains, but I don't care about lifting heavy and I don't care about a test boost from lifting heavy(I'm 18 I have enough test). Pic related is me. I know I am a skelly, but I want to do a lean bulk(read keep/better my abs). Any fit recommend hypertrophy/bodybuilding routines that are 4-6 days a week?

I have incredibly low self esteem but I decided to wear a tank top to the gym the other day and saw myself in the mirror mid-pump, made my fucking day. Where 2 cop more tank tops? Most that I see in stores are just solid color but I want a little pizzazz

started lifting about 2 weeks ago

im currently doing strong lifts
numbers are
145lb bench
125lb squat
row 105
85 overhead
150 deadlift

are these ok numbers or should i have started higher ?
im like 5-4ft and maybe 220lbs

>>40979529
lol, you don't. I do that shit I think it's pretty funny tho and sometimes laugh mid set

What vitamins should I buy for general health and fitness? I've heard talks of zinc. I take multivitamins, vit C and fish oil tabs

>>40982886
you shouldn't worry about your numbers 2 weeks into lifting

Is trying to target different areas of the same muscle like the bicep a big fuckin meme or can you actually work to get "wider" arms?

>>40983128

well its cuz ive seen here that people struggle to get to 1 plate bench and i started there pretty much
so i was wondering if the other lifts are low or high compared to stsarting averages

>>40982691
Pls help

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What do you guys consider to be a good warmup set? I'm following pic related but had ignored the instruction on warming up until today.

I did what I thought was reasonable for bench press: 3 sets at 50% which for my weak ass was only 55 lbs. So I did that and it was easy. But when I tried to go up where I was supposed to be for that night, 110, I did terribly and couldn't even eke out one set. Had to drop it like 10 pounds beforel I could finish.

My question is, do you think my warm up caused this, or was it just an off night?

>>40981252
Don't need eat a lb of meat a day

>>40981312
Answered, same for all delt heads
https://youtu.be/gROTHHprZWw?t=1680

>>40981646
Do accessory work if stall at top work tris if at bottom work pec/ anterior deltoid

>>40981917
Does tea have calories? Now u have answer anon :)

>>40981976
My friend who welds says it's Coolio

>>40981991
To aspie for me and not enough info, if me telling you that u can't reach goals makes u wanna quit then lifting not for u

>>40983277

Your upper body is starting higher than most people, but your squat dead lift are pretty low proportionally when compared to your other lifts.

I'm a skelly lanklet 2-3 weeks into SS. This entire week I've had a sharp, enduring pain at the place where the right leg connects to the crotch, on the inward-facing side. It doesn't feel like the doms I got early on, but I figured at first that it would be best to just power through it. But it was quite painful when I was doing squats and dl a couple days ago, to the point that I barely finished.

Since I had so much trouble then, I decided it was time to move the squat from 10 lb increases to 5 lb (for worksets of 120). I didn't feel the pain much at all throughout the day today, but as soon as I started warmup sets it came back at least as strong as it was before. I ended up failing on the third rep of the very first squat workset, which was unexpected. I decided to go home and try again tomorrow, maybe with a trainer. I continued to have significant pain as I limped home.

What exactly happened here? Is this an injury? If so, what should I do about it? I should also mention that I only get 6 hours of sleep at most on weekdays, so could that be a culprit as well? I know I need to change my sleep patterns, but it's a lifelong problem that's linked to a medical condition, so that's easier said than done.

>>40981991
Everyone has their own rate of progression, and while making goals is great, understand that you don't want to force your body to do any more than it's capable of. That being said, most of them look doable. Just don't hurt yourself, emphasize form over putting on more and more weight.

>>40978382
>>40978449
Bump

>>40982005
https://youtu.be/gROTHHprZWw?t=195
Same for squat

>>40982009
https://youtu.be/gROTHHprZWw?t=312

>>40982016
Reps anywhere from 12-20 bb, extra slow and controlled, and of course pin right up in those ducked

>>40982057
Yes you should be fine but more water bloated and jiggly

>>40982138
Don't go over 1000, every, other than that depends on how good diet, excercise, and rest are

>>40982577
I have never deloaded, ever

>>40982691
5 days or more a week natty is a joke, 3/5 day bro splits are fine

>>40982886
Tell u what I tell other guy have no exact expectations on #'s or quit and go do math for hobby

>>40983116
Fish oil and basic multivitamin

>>40983276
It's a meme, muscle bellies shape is genetics, however delts and chest n few other to lesser degree have "different muscles" in them

>>40983297
Simple good warmup just enough to get blood flowing not enough to make working sets suffer

>>40982016
5x25 370lb squats three times a week

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Can I do PHAT if I'm not 1/2/3/4? I mostly care about hypertrophy, and I'm bored (been on SS for 5 months).
Is it too early? Is this program too complicated for a reasonably new lifter?

I love the idea of using lots of equipment and doing a wide variety of exercises each visit, simply because it's more entertaining

>>40983340
Groin injury likely tendon or muscle connected to tendon, if so and u keep tryna use it it may separate muscle from tendon and need surgery, squat don't use that tendon until it does in a big way, suggest take time off until heals unless you wanna be a big tough guy and won't cry when you are in hospital

>>40983428
No, here is why
https://youtu.be/gROTHHprZWw?t=924

>>40983449
Is this you?

>>40983431
Hmm, I was afraid of that. In that case I may go by my campus infirmary tomorrow for advice.

How long will I need to stop for? Will I need to take a break from Couch to 5k as well, or is it okay to continue that?

>>40983497
If it's not bad
https://youtu.be/gROTHHprZWw?t=312

Sounds like u may have made it worse if it heal by ^ follow that advice if it take longer maybe couple weeks

>>40983488
Yes is me I will make another video for this thread

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>>40969103

Greetings /fit/,

Hopefully someone very knowledgeable can help me out with this or point me in the right direction.

If given the following:

Weight: A
Height: B
BF%: C

Intake (per day)

Liters of water: D
Grams of Carbs: X
Grams of Fat: Y
Grams of Protein: Z

Is there a method with which I can calculate how much I can increase my testosterone per 1 chin-up, assuming I do each chin up the exact same way?

I'm currently just taking note of things that are obvious signs of test increases:
-pits begin secreting that* odor, getting a little "wet" (not sweat)
-skin getting a little more oily
-backne
-voice dropping a bit
-faster arousal, harder, lasting longer

These are all easily detectable but I want to know for sure what kind of limits there are per actual chin up. Do I stop getting an increase after 100? 1000? I'm going to keep doing this by trial-and-error anyway but I was curious if there was a more precise way of measuring test increase since I know it does increase a little during and after exercise.

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I just got rejected by a girl. /fit/ approved methods to cope? Depression is not an issue but no matter how chad you are, it always hurts a little when girls tell you you're not good enough for them.

Gym and sometimes work is good to cope but I want to hear from you.

>>40983807
Jerk off and go hit on another girl

>>40983848
Random hoes are all the same. I wanted a relationship with this girl. That's the issue.

How the FUCK do I get rid of my hour glass figure? With clothes on it isn't noticeable but when I am shirtless it is really obvious. Is there anything I can even do?

>>40983863
Your going in circles she rejected u u wanted to get over it now somehow u want a relationship with her, if you want to be in a relationship with someone that doesn't want you then you are fundementally fucked in the head, fix that first

>>40983907
If ur a guy I assume, loose fat unless it's ur bones then ur fucked

>>40983907

assuming u are a guy, otherwise why the fuck would u want to get rid of it.

so assuming u are a guy, what u want to do is to build up your upper body, specifically your back and core, and do very little leg exercises. DON'T do squats. back exercises are key don't do arm shit.

>>40983935
>>40983941
Yeah, I am a guy that's why I don't like it. Thanks for the advice though.

>>40983955

DO back exercises. your back muscles make up the second largest muscle group in your body. legs are the largest. that's why we tell you to do compound lifts because they work larger muscle groups. larger the muscle group the more test you produce from the lift. in your case you can't do legs otherwise youll be turbo hour glass so just stick with the next best thing which is back. back exercises are what make you a man anyway so DO them.

>>40983982
Legs produce significantly less test then the upper back, chest and shoulders.

Sorry to burst your bubble.

>>40984003

oh shit really? ive never been a legs guy so this isnt bad news. thanks bro

I have tried doing preacher curls lately and i make an attempt to reach the point where my arms are completely straight (makes it a lot harder to curl), but i have noticed some "pain" around the area on the other side of my elbow (ie: where the biceps connects to the forearm), but it is pain not unlike pain i get like DOMS, but im afraid i may be hurting my tendons or my biceps. Should i go all the way down or stop just a few inches before?

>>40983589
thanks for the answer anon

>>40969103
how do i shake my piss fetish

I burned a bunch of old decking that almost certainly was cca pressure treated. How fucked am i?

>>40984176
Start hormone replacement

>>40984049
Don't lock out its bad, take a break until pain stops

>>40983982
If ur natural and worry about what can help you make test, nothing you do is actually going to help besides steroids

My left elbow on the outside fucking kills whenever I do hammer curls or reverse curls. Sometimes I can do them fine, or I can do 5 or 6 fine but sometimes it just randomly starts hurting really unnaturally. And it's always my left. What is happening?

Are salads a normie meme? Why not just throw the vegetables in with whatever meat/etc is being made? Why do normies constantly prattle on about fiber in salad? Do they not eat beans and oats and shit?

I can't fathom why someone would want to eat such cumbersome food either. It's like, what, 75-150 grams of cut up vegetables (at most) in a whole bowl of it. Very utentsil-unfriendly too. It'd be more efficient to just eat the vegetables whole like a damn caveman vs spending 5 minutes poking 2" pieces of lettuce and other crap with a fork.

Does dnp cut fat before muscle? Good for a cut? Been lifting for 3 months but would like to drop my bf %

For a 6'3" male with ~10-12% bodyfat, what weight range would correspond to ottermode?

Why do I sweat insane amounts?
When I sleep I wake up in a puddle.
When I fuck it's like I'm having sex in the rain and I feel bad for my gf.
Even if I'm hanging out in some pants and a long sleeve I start to get moist everywhere.

What the fuck do I do?

>>40984415
Let it rest fool might even be two weeks, better than going to snap city at the top of a bench and Impaling your chest

>>40984468
Salads are fucking delicious and just like eating other veggies has benefits I'm sure lettuce is good for something EAT SALAD

>>40984529
Yes

>>40984987
I used to also might be acclimatization LOOK IT UP, but also maybe ur fat, or out of shape of if u have Asthma and have difficulty breathing BASICALLY YOUR BODY IS STRESSED MENTALLY OR PHYSICALLY DO U HAVE HEMMERHOIDS?

>>40984608
170lbs

OH WAIT I DON'T HAVE ANY PICS OR KNOW WHAT YOUR BODY TYPE IS OR BONE MASS SO IT'S REALLY A SHOT SHOOT, GOOD QUESTION DUDE

JK

>>40985425
I'm skinnyfat at best, I'm not out of shape I know this because I can 1/2/3/4 and I can ride 50 miles on my bike no problem every other day (I don't but I know I can). I'm mentally stressed but idk how that's going to make me sweat like a pedophile on a playground all the time. And nah no hemi's, I get the occasional butt hurt from cycling but that goes away in a day or two.

I sweat like Niagara is looking for an outlet outside the falls though.

>>40985546
NOW ASK YOURSELF WHY DOES A PEDI SWEAT AT A PLAYGROUD, BECAUSE HE IS MENTALLY STRESSED I ASKED I'D WERE MENTALLY STRESSED AND YOU WERE DON'T BELIEVE ME IF U DON'T WANT TO BUT I'M RIGHT, DEAL WITH ME.


TTYL

>>40984529
How about you fix your diet and lose the fat the natural way instead of trying to hop on DNP after just 3 months of lifting?
>>40984415
Well, hammer and reverse curls do work your forearms so perhaps you're using too much weight? Regardless what you feel you can lift, perhaps your joints or tendons are still too weak for that weight?

>>40983398
>>40983406
intredasting. I would be v happy if BN posted legs only picture. For science

So is getting big legs from cycling just a meme?
My hips are already wide as fuck compared to my upper body and I'm trying to get my bf% down

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Hey fit, physics time! My gym has the pic related cable machine. How much of the indicated weight am I actually lifting?

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Is this a normal amount of body fat? I've been skeleton mode all my life so I freak out over any kind of weight gain. Should I be working out harder or start cutting or what?

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Looks like mods stopped us from bumping again, good thread boys new vid coming soon

>>40986128
I only have 2 decent pics and both are old, I actually don't know which is better and I know I didn't get pumped for either but this is old one(210lbs maybe) and they look the same... is it good to place camera at knee height for leg shots?

but srsly, never trained legs for mass, always enjoyed the classic arnold/serge type look, for lower body only ever squat 5x5 heavy or do sets of 8-12 atg for oly/strength, ergo the crazy deadlift, and you may not believe me but I can actually kick above my head with a foot still on the ground @ 6'5" and side kick for over 2 minutes non stop without resetting, I care a lot about my legs just not mass.

>>40986300
Fit has turned it into meme, German oly cyclist isn't even near typical, cycling can give u good legs if your not a stick but weightlifting is better and cycling and weightlifting + gear like that meme cyclist Manlet are what actually gives you monsters

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>>40986128
This is 235lbs and lower bf

If your wondering about my leg mass advice, common sense(and science) tells us legs are naturally much more conditioned for endurance than most of our other body since are constantly using them for most of our lives, so what is endurance (~15 reps) for upperbody won't do much for endurance for legs since they are super conditioned for it and can help increase muscle tears since with the extra endurance they can just keep powering thru heavy sets longer and of course muscle tears (micro tears anyway) are good for growth.

>>40986348
Is this a serious question?
First off u think weights with measurements in lbs take the machanical advantage into account and second they still aren't fucking accurate because the company's apparently use meme math

>>40986390
Just lift man, shit will take time, if you want fast results do gear.... just fucking lift and learn

>>40986348
>>40986415
Yes the question is serious. And disregarding the mechanical advantage, I need the answer because I sometimes use either the pic related machine, or a straightforward one. So the mechanical advantage is the same, but I get lost on what weigh to use... Plus, the plates are fairly accurate, since on the lat pull down machine, when putting my own weigh I reach equilibrium if I try to do a pull up.

I'm going to start working out next week. Lost about 20kg in the last months, so finally I think I look DYEL. I want to take FULL advantage of my noob gainz! Is just SS going to be enough? Or should I add more exercises to fully exploit noobgains?

I've just ordered a power cage and a barbell bench. for babys first homegym since I don't have a reliable gym to join around here and my housemate works awkward shift patterns so I doubt they would be a reliable spotter.

I'm on the 2nd floor of my flat, so I want to avoid deadlifts for obvious reasons and stick to things my cage can support me with, since I don't want anything to hit the floor.

What are some good alternatives, or is it possible to do deadlifts if the saftey bars go down far enough. I know DL's obviously have to come off the ground, but will the exersize still work fine coming from say, an inch off the ground so I can use saftey rails, assuming they go that low.

>>40986838
Get on a platform so that the bars elevation is negated

>>40986801
if ur worried about looks do 3/4 day split SS is for STRENGTH

>>40986838
dude im not an engineer, my dad is but he's an environmental engineer, you should go consult a lawyer if you know or have used one as to who is likely at fault when your weights fucking drop on someone elses head, it sounds like your in GB but here i doubt anyone would allow you to install heavy gym equipment in an apartment

>>40987094
Thanks for the tip brah! Indeed i'm looking for more aesthetica. Plan on hitting the gym 3 times a week. Could you recommend me a program?

I've been lifting like for 2 months and my DL is just above 2plt8. I do warm-up with bar, 50% and then 1x5+ with 2plt8.

After I'm done with last, heaviest, set my heart rate is extremely high, like after intensive cardio. It goes from normal to, if I were to guess, 170-190. Is that normal?

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I started lifting 8 months ago to get in shape because I'm planing to join the ADF.
I have a 4 days a week, 2hrs a day routine from a fit bro of mine, but I need to work on my cardio as well
Would it be wise to do an hr of cardio on my off days (so 4 days lifting, 3 days cardio) or would that mess with my needed resting time?
I used to do 10 minutes of running (for a bout 1,5km) every time before lifting, but I feel like it's taking away energy needed for proper lifts, when I'm not progressing much with my runs.

>>40987392
One hour is good. If you get enough sleep and eat enough, it should impair your lifting whatsoever. It might even be beneficial!

>>40987607
>>40987392
*meant shouldn't. Obviously.