QTDDTOT

depends on which type of squat I want to perform

Both have a use - incline for upper chest and flat for everything else

>>41760305
Obviously the adjustable bench.

>>41760305
>>41760320
how inclined should the bench be when doing incline db press?
Also should you keep the seat part parallel to the ground or adjust it?

>>41760305
flat whatever for chest. Incline only if I'm the mood for delts

>>41760355
It should be only lightly inclined, up to 30 degrees, unless you want to work primarily your shoulders. As for the seat I adjust it to feel more stable.

>>41760355

i do 30 degree incline, 45 is just extreme. and yes i also incline the seat, otherwise i'm sliding off that bitch.

incline is the best chest builder, flat is shit for chest unless youre doing extremely wide grip and light weights.

>>41760320
today is the day I remind them chest is chest and no upper or lower portion of it activate without the other part working too

>>41760434
You'd be wrong

>>41760305
Flat for strength then incline for isolation

>>41760434

that's fucking incorrect, bruh. enjoy your saggy pecs.

>>41760305
Just a reminder that incline bench increases upper pec activation only 5% and anterior delt activation like 60%. Reverse grip bench press is a much better upper pec exercise having 35% more upper chest activation.

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>>41760542
THat's some severly underrated advice
Thanks familiaro

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Can you grow a physique only doing exercises with weights and dumbbells?

Half the wiki won't load for me. Can someone please find me the pdf or explanation to the Starting Strength program?

>>41760701
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1497196560&sr=8-1&keywords=starting+strength

>>41760669
You have to eat too.

>>41760701
http://b-ok.org/book/2351414/1a5958

>>41760722
>>41760712

Thank you so much, guys!

>>41760774
Sorry didn't realise the file wasn't a PDF

http://gen.lib.rus.ec/book/index.php?md5=783A03BD2F9C83154F0B054AEF985D95

Click 'libgen' then 'download'

I'm going on a roadtrip with friends in two weeks. Just found out that we're probably going to be going on some hikes. Nothing to intensive, probably just some nature trails, but I'm unfit as fuck and don't know how long they're going to be. How can I get as prepared as possible in two weeks for this? Will I be able to improve my performance at all between now and then?

I was thinking daily long distance walks to build endurance and some jogging every second day to build general cardio performance. Dumb idea?

So i just started, should keep eating the same way and drinking whey on rest days? I'm not a hungry skelleton but I'm skinny.

>>41760305
Incline for Dumbell, flat for barbell.

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Dropped from 250 to 160 over the last year (6'0), don't really know where to go from here. 160 sounds so small but I think I need to keep losing even more

When you just begin lifting like I am do you actually start gaining wait while losing fat?

Is it normal that my lower back gets sore when deadlifting with proper form and a straight back?

During the workout it starts hurting but after I'm done with the deadlifts it disappears

>>41760305
flat bench and OHP
incline bench is inferior in every way

2pl8 = 2x20kg plates or 50kg on each side?

>>41761205

It can happens, maybe its time for a new belt? Youre targeting those muscles so theyre gonna activate and in your case theres a little tightness.

Youre experiencing back and spine problems when your finger tips start becoming numb randomly throughout the day.

>>41761232

40kg on each side plus 20kg bars so 100kg total

>>41760305
flat barbell, incline dumbell

...if you like your shoulders...

>>41761071
https://youtu.be/GIX-RyorgkQ

>>41761205
This happens to me too. Not sure how bad it is.

>>41760589
Heels aren't touching the counter
0/10

Been doing 4 weeks of stronglifts and gained 4/5kg. How much weight should I be aiming to put on every weke/month?

>>41761568
0.5kg/month

>>41761263
Then i've been lifting 2pl8s long time ago, i thought i wasn't supposed to count the bar lol
feels good i guess

>>41761514
>Heels aren't touching my face
>0/10
FTFY

>>41761376
that makes sense but I don't even know what my bf is desu

>>41761568
2,5kg each session

>>41761568
You sound like you may be eating too much. You can only put on ~2lbs of muscle per month unless you're roiding. That's a little under 1kg.

So you're gained a huge amount of fat.

>>41761626
This guy gets it

>>41761364
this
1000 times this
not memeing, fucked up my shoulders with incline bb press

>>41761224
This.

>>41760920
Unless you will do some 8 hours hikes, they arent that hard tbqh. Most people also take short pauses from time to time, so it isnt like you will walk for 4 hours straight.

>>41761585
>>41761648
Ah, thanks. Seems like I need recalculate TDEE

>>41761640
I meant actual body weight

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For any physiotherapists out there:

I've recently (maybe for the last week?) developed a discomfort/pain on the top-ish part of my left foot as shown in pic related. And it got really pronounced yesterday and even caused a bit of a limp in my step.

It hurts when I try to walk, and when I stand normally on both feet. Strangely though, it doesn't hurt when i stand only on that one foot, when all of my weight is on it.

I work part-time 4 days a week as a waiter, so I do a lot of walking. And as for training I only do closed-chain movements like squats and deadlifts, the usual strength training stuff. I haven't been training very long (<2 years) and the loads I handle are relatively light. Squatting 130kg for working sets and Deadlifts at 140+kg. It might also be worth noting that I *think* I currently have lateral hip tilt. I've constantly got this habit of shifting my weight onto one foot when standing around(the left one, evidently), and once took this physio test 6 years ago where I was told by the therapist that I did in fact have such an imbalance. I'm also flatfooted.

Any idea what it might be, and what I can/should do about it? Should I take a break from lifting?

>>41760542
This is hoscience unless you can source it

>>41760305
First BB flat
Then DB incline
Trust me I know about these things

>>41761780
post "expert" physique

How do I perform warmup bodyweight squats without looking like an idiot?

>>41761823
>people doing exercises in the gym
>looking stupid
Wrong

Is there a good exercise routine without equipment? Burned all the money in greasy foods and there is nothing left for gyms and stuff

I'm a male 6'1 in
210lb
26% body fat
2500 TDEE

will i get big if i only do compunds like
squat
bench
dl
pullup
barbell rows
dips
shsoulder press

>>41760305

Guys I need some help here, my chest isnt bad near my delts and around the bottom but I literally have no muscle on my inner chest, if someone looks at me from the side you can see my chest go inwards as theres no muscle in the middle, I dont think I have pectus excavatum, wtf is wrong with me

>>41762057
Train more chest, give it time. The sternum is where the pectorals attach to and as such you will always have an area in the middle with no muscle that separates the two

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>>41761619
>there are people that actually took the bar joke seriously

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Been lifting for 3.5 yrs, max deadlift is 455, aiming for 500, and lately my hands have been hurting in not a normal way, like the skin is detaching, and today it's starting to happen.

What do?

>>41762047
As a rule of thumb: bench and ohp is enough for triceps, pullups and rows are not enough for biceps
Other than that I agree

>>41760305
I'm planning to do a 24h-72h fast. What should I do to minimize muscle loss?

>>41762132

I guess I do just need to lift for longer to get that thicc chest

It is quite a big area without any muscle though, not just located on my sternum, about 2 inches side of the sternum there is no muscle on either pec, gets me worried sometimes.

>>41762210
Drink protein shakes

>>41762195

Thats the callous ripping off of your hand, you havent had that happen before? its normal for heavy lifts

>>41762210

Make sure you get all your vitamins and minerals or you will feel like complete shit

Is decline bench useless?

>>41762047
add some biceps curls and you are good to go

>>41761004
Eat like an animal everyday, rest or not. I used to eat regularly on rest days and it would make my work out meals bloat me. You get used to eating a lot if you eat a lot all the time lmao

>>41762240
Vitamins do nothing on such a short notice, minerals is a vague term. Just dont answer or at least do it properly; take SALTS. Preferably a product that has at least 50% potassium in it, among with the obvious natrium. Magnesium too.

>>41762250
yes

Been out the gym for 3 years
Can I begin on a long cut?
Will I regain the strength? If not should I do 8-12 for weight loss and then start a strength routine post cut.

>>41762350
You lose weight in the kitchen, not in the gym. Read the sticky. Cut fast, bulk slow.

>>41762240
>Thats the callous ripping off of your hand,
I've had that numerous times, this isn't the callous, my actual skin under the callous is comin off my hand

>>41761004
on rest days after lifting you're still using slightly more calories than usual even at rest, as your muscles are building and repairing which takes protein and energy. So you should maintain a slight caloric surplus and still get your 1g/lb lbm of protein.

Also drinking whey only matters if you're hitting your daily protein target, if you don't then it's exactly the same as eating food.

Personally however I prefer to maintain a larger caloric surplus on rest days (800 or so above BMR) and go for some cardio, usually a bike ride, burning it down to about 300 surplus. Cardio health is important and as long as you keep eating more than you use it won't affect gains, it'll make you fitter and healthier.

If anything I said is confusing then read the sticky and you should track your cals/macros with myfitnesspal. Good luck anon

>>41762383
>>41762195
>>41762240
isn't ripping skin the sign of bad grip? You're not supposed to grip it with your palms

>>41762373
>Dunning Kruger
Of course you lose weight by lifting high volume. My question was about all the things revolving around "muscle memory" etc.
Anyone else please? No offense

>>41760434
Aaaand you're wrong.

>>41761861
put on shoes and go out for a run you fat fuck
look up couch to 5k and start eating clean

>>41762195
This is fairly normal, you get those calluses easily by gripping the knurled section of some barbells. Them ripping off is just what happens as it gets more and more worn. Try lifting gloves if it bothers you. I cycle a lot so I have those calluses anyway so I don't mind.

>>41762408
Yeah I do know my grip isn't right, and I'm trying to fix that but it's hard to change after so long

on my non-lifting days I box for 30 minutes and do 2-3 ab exercises.

is this bad for "rest" days? Should I move those workouts to post lifting or anything instead?

>>41762515
No you don't really need 'rest' days if you're eating and sleeping well

>>41762515
Do you have issues with too little rest because of this? If no no. Come on faam

>>41762317

Should always keep track of your vitamins though.

Minerals like iron, potassium, magnesium, zinc, calcium, selenium, sodium, copper, manganese, phosphorous, you need all of them on a daily basis

>>41762408

Yeah it is, you should only be gripping the barbell with your fingers.

>>41762383

I've had that happen before when I used to do chinups with a shitty grip, those callouses are gonna come off at some point

>>41762350
>can i begin on a long cut
post pics, or at least stats (height/weight/bf%) but basically if you feel a bit too fat then cut, it's purely up to you my dude.
>8-12 for weight loss
rep ranges don't make that much of a difference really, unless you're doing silly amounts of reps with light weight. If you're going to cut just eat at a 300-500 deficit and add some cardio into your usual lifting routine, keep eating enough protein and lifting as heavy as you can. If your lifts stay consistent/go up, then you're good. If they start going down or you fail more often thatn usual, then maybe time to do a week or two on maintenance cals and lifting otherwise you'll start to lose muscle.

>>41762515
Depends on your goals. If you like boxing more than lifting, then lift accordingly. If vice versa, doing anything other apart from going to the gym will obviously hinder gym progress.

Goals, son.

>>41762515
Ab work the day before squats, ohp abd deadlifts is a no-no. Why do you even do them when you have the big compounds?

>>41762195
youre holding the bar wrong you should hold it between finger and palm not on the 'end cushion' of your palm, the bar slides down in your hand causing friction ripping the skin. had the same when i started liting over 100kg weights

>>41762527

>No you don't really need 'rest' days if you're eating and sleeping well

please be bait

>>41762534
I am quite sure that if a person does a 3 days fast for example, taking natrium, potassium and magnesium will be enough. Iron for example definitely isnt needed instantly.

>>41762481
then why you post if you already know fag

>>41762541
Thanks for the advice.
I have not much muscle to lose r/n. Just wanted to know if strength routine makes any sense on a cut as a (re)beginner

>>41762574

k

seriously fuck those bodybuilding splits

i just want to do compounds and move on with my day

not a question but whatever

Lately i've been doing an awfull lot of pulling exercises and my fingers are hurting. Should i give it a rest for a few days and focus on the pushing aspect or just try to ignore it ?

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I'm doing Phraks version of GSLP, with some added isolation for arms buecause I am a long armed skellington.

What is a good ab exercise to add? I want to add something that will reck my obliques and apollo's belt.
Also how often should I do it?

Has anyone tried doing 5/3/1 with joker sets and "first set last"? 3 AMRAP sets per lift seems like it'd be absolutely exhausting, esp. consider there are days with both squat and DL and OHP. How does it work out in practice?

>>41762671
Don't use your own brain. No ab work needed

>>41762654
A few days rest sounds nice. Apply cold / nsaid gel/tablet course if needed.

>>41762553
so when should i do them then? I usually dont box the day before i do OHP and deads so its not that big of a deal. I guess I could do them after i finish all my compounds

>>41762683
I like that you do the full body version, frequency is king
You're not supposed to do first set last on the full body version

>>41762696
How can 1 day of deads and 2 days of squats be enough for my core? At least on SS I did both three days a week...

>>41762719
Yes do that>>41762697

>>41762741
I think you misquoted someone, buddy.

>>41762741
Without the other reply

>>41760320
Incline bench just targets muscles more like an OHP would and pues less stress on chest.

>>41762734
If you squat 3pl8 and have low bodyfat, you have aesthetic abs

>>41760430
Wut

>>41762723
>You're not supposed to do first set last on the full body version

Why not?

can i get a quick check on my numbers?

I'm 6'2", about 175lbs, somewhere around 16% bf. Been lifting for two weeks after a year hiatus, used to be pretty athletic but let it go a bit, anyway still in noobgains mode. Trying to cut down to about 8% bf and regain my lean physique before going on a lean bulk. So for 2 months I plan to eat at 500 deficit and exercise/lift throughout.

So myfitnesspal shows an average daily consumption of about 1800-2800 calories. Some peaks but I check it throughout the day and if i've consumed a few too many i'll do a longer run in the gym to even it out. I have google fit tracking exercise, which is nice and convenient, and i seem to be averaging about 300-500 burned per day. That's not including the weightlifting, it only tracks walking cycling and running, so I usually do a 10-20 min run before a 40-60 min weightlifting workout and it only tracks the run. So first question is how many cals can i expect to burn in a 60 min weightlifting workout, which is a mix of machines and free weights (depending on what's available at the time) and with rest period etc. I usually workout 6 days a week doing a 3-day split (basically similar to PPL). It's quite a lot but I thought I should make the most of the noobgains. I also cycle a lot, probably 2-3h/day for maybe 3 days a week depending on work schedule, this is factored into my daily cal burn.

So based on that I am averaging at least a 300 deficit per day. I'm struggling to hit 1g/lb of lbm of protein, I'm averaging maybe 120g a day. If i'm at 16% bf then I should be aiming for about 150g a day of proteins. I am already eating as many protein dense foods as i can and usually have 2 scoops a day after workout, so is it a big deal if I'm 20g short a day? If i add another scoop or eat more nuts or whatever then that's more calories and it makes my deficit smaller, so I'm cutting fat slower, right?

Finally at this rate, how quickly can I expect to cut down to about 8-10% bf?

thanks

>>41762839
He never said you should
If you increase the frequency to 3x/week you need to cut down the volume

>>41761739
It's from squatting with a lateral hip tilt.

I had this exact problem and also had a lateral hip tilt on my left side. I completely ignored it for years. Eventually i injured my lower back squatting and stopped doing any kind of lower body stuff for a month and the foot pain went away but have permenent knee pain in my left knee from my lateral hip tilt (i put more weight on my left knee when squatting and my right knee collapsed in slightly)

Record your squat sets from behind. Look at what your hips/knees are doing. Are they symmetrical looking? Does one knee collapse in? Does one side of your hips shoot up?

If the answer to any of those questions is yes. DE-LOAD IMMEDIETLY to less than 2 pl8s, maybe even to 1 pl8 and fix the fucking problem because i now cant squat at all without knee pain and sometimes even get it from walking around normally. It may seem like you're losing progress doing so but believe me its a tiny road bump compared to having constant muscle imbalances and pain in one side of your joints for the rest of your life.

>>41762875
>He never said you should

Beyond 5/3/1 clearly states:

"If your goal is to get stronger, these three things should be present in your training:

PR set
Joker sets
“First Set Last” down set."

>>41763111
Fsl isn't mentioned in the full body section. I'd just do joker sets

I have a varicocele and I think I developed it because of the heavy lifts I preform. I had it checked out last year by a doctor (radiologist) and he said it wasn't that bad because it was first grade but it looks like it has worsened now

What do? Operation? Embolisation?

I have night duties to do tomorrow. I'm unsure about doing lifting tomorrow as I obviously won't be sleeping until say 9-10 am Tuesday morning.
Would an all nighter affect gains too much?

>>41763187
Do you have any fucking clue where youre posting? Fucking idiot, ask a doctor and no one else.

>>41760434
Thank you, based anon. The stupid is strong in this thread.

>>41760493
No, he isn't. Much like spot reduction, upper / lower chest "activation" is a meme for the idiotic.

Jerk before lifting?
Or after?

>>41763243
Sleeping 3 hours >>>> all nighter. Dont do any of them.

>>41763187
Too late. You're dead. Make funeral arrangements.

>>41763286
Another noob here.
But is upper/lower activation really a meme?
I've seen people with pecs that look like a reverse J and a regular J facing each other.
The upper middle part of their pec was practically empty.
Is just just how some guy's bodies are like?

>>41763290
Jerk on cheat day, which was yesterday.

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>>41763286
Are you retarded? The muscle consists of many "strings" (dunno the english word) and depending on which get trained those grow. Let alone the fact that the upper chest is LITERALLY another muscle

>>41763301
> Is just just how some guy's bodies are like?
Precisely. Just like you'll see a lot of variation with abs.

This is probably stupid but. I'm really confused.

Im 5'10 187lbs skinnyfat. I currently have a personal trainer who "doesn't believe in routines" and does a lot of TRX and agility and all sorts of shit. I barely get more than 90 minutes lifting under him and he insists aside from the three days I'm not training with him I should just do cardio. I'm firing him after I've finished all the sessions I've paid for.

I think I should be buildin muscle, something like SS or 5/3/1, maybe follow a leangains? I'm really just confused about everything and everything out there seems to contradict everything else. I'm probably eating too few calories (1750) too.

So what's a program that's good for skinny fat lifting beginners? I should probably be eating at a benefit too right?

>>41763335
So can you just give an example of an exercise that would only train the other one? The point being made was that if one if activated, so is the other one to some extent, always.

>>41763345
Is there anyways to change that?
Because it looks like shit

>>41763349
Sounds like he wants you to lose weight
Did you get a personal trainer who wants to get you strong or to work off your gut?

>>41763335
No, I'm not retarded. But thank you for confirming that you are.

Here is a quick test for you. press your left fingers into the top of your right pec. Now press outward with your right arm as if you were (flat) bench pressing. Did you still feel it contract?

Kimi so fucking incompetent Mercedes is leading the championship

>>41763365
Not really, anon, just get stronger and bigger and it will fill in some... and if not, you'll still have the strength to shut shit talkers up.

>>41763404
saatana räikköstä ei haukuta vitun hikimuna

>>41762298
>>41762398
Thank you, guys!

>>41763377
He does want me to lose weight. He did say he'll help me focus on strength after I've lost weight so I guess I'm just being impatient and insecure. Even then, I can barely get >3 hrs lifting per week with him with sub par equipment, for a small fraction of the money I could sign up for a gym with nice equipment and follow a program.

>>41763440
I would never even consider hiring a PT that doesnt deadlift, say, 200 kg and would have a solid backround of previous trainees, preferably powerlifting as well. PTs at my gym are all fucking dyel bitches who make people do interval shit.

>>41763474
Intervals are pretty much what I'm doing. Running up and down stairs with weighted vests and stuff. But maybe that's what I need? Would I see better results if I just went my own way and started focusing on lifting and building muscle?

>>41763499
Honestly I think you should read the sticky, its not a meme and actually answers pretty much all of your previous and current questions. Weight is lost at the kitchen, muscle is built at the gym.

>>41763414
haista paska painu helvettiin siitä

What are the absolute best ab exercises to do at home?

>>41763542
Planks and flutter kicks

What happens if you do lots of cardio but are eating at or above maintenance. I'm playing on two basketball teams right now but I'm eating a lot so I don't lose gains. Will I lose bf% and gain muscle? Or will nothing happen other than better cardio ability

When I'm squatting I can feel a muscle on one side of my ass popping slightly as I'm coming up. It's not extremely painful since I just put more weight on the other side to alleviate some of the pressure of squatting since I'm assuming it's come from a lack of symmetry.

Should I take a few days off or just work through it? Doing Stronglifts so literally every day involves squats.

>>41763386
You sound pretty stupid to me, desu. You seem to be so confident, yet you don't even know what is being argued. The argument here isn't whether or not the whole muscle is stressed or not. The argument is whether or not the muscle fibers in the upper portion of the chest are stressed more in the incline bench. The answer is yes, they are.

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So I'm home from school and working out at home with some of my dad's equipment. He's got some free weights with dumbbells and a barbell, so I'm mostly using those. No power rack or anything, so I can't barbell bench. I can do barbell squats, but whatever weight I'm using I have to be able to clean and put behind my head. He also has a pic related. Anyone have any experience with these? Is there anything I can do with this machine that isn't total garbage?

Is it dumb to train fasted? Will it leave you in a catabolic state?

>>41763754
Get your dad to start a proper lifting program, thereby forcing him to buy a power rack.

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Are /roids/ worth it?

Is it okay to start lifting with Coolcicada's PPL, even though it is described as "intermediate"?. I'm only interested in aesthetics which is why I don't want to do SS or something

A friend in much better shape said I should 'vary my cardio.' What should I do besides running?

I tried doing stationary biking at the gym today. How long would be a good distance for that?

>>41763916
Yes.

So I was about a month into SS when I injured my right hip on back squats (form must've been off or something), and now I can't do almost any of the exercises. It's been about a week and a half and it still hurts a little bit when I put stress on it.

Are there any other exercises I can do or do I just have to lose gains and wait til my hip fully heals? Also, how long does that take normally?

weighted pullups/chinups or just more reps in a set? I am already doing 3x10 pulls and 5x10 chinups

If I lift weights 3 times a week but I don't do cardio, what should I put on the ''activity'' part of the calorie calculator? Light exercise 3 times a week or sedentary?

>>41764602
Just put sedentary and add 100 calories of any exercise on your lifting days

>>41764529
Do both. i do 3xf weighted then 2 sets x f with bodyweight.

wow are there so many aesthetic posts to current body threads when the sticky recommends SS, 5/3/1, Texas Method, etc? I seriously doubt strength programs are creating this many aesthetic lifters

>>41764681
What do you mean by add 100 calories? Do I have to eat 100 extra calories on lifting days?
Currently cutting but I was out of the gym last week because I was really sick.

>>41762047
Initially yes but after a while you will notice that your arms are missing out. So I would suggest doing some isolation for the arms, in the 10-15 rep range.

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been lifting for two months now. Deadlift is stuck at 2pl8, mainly because my grip is failing at the end of every set.

What's the best way to make grip gains ?

>>41764999
chin up negatives

>>41760542
Reverse grip focuses more on tricep activation tho

>>41760305

so is switching to vertical a good idea?

>>41763907
Yes, but absolutely DO NOT start a cycle if you have little to no lifting experience. Build a proper base of muscle. No less than 5 years of lifting under your belt.

>>41763635
That wasn't the argument until you decided to make it the argument. The question was, "should I do flat bench or should I do incline." as if only one of them should be done. In that event, ONLY the flat bench should be done. Now piss off w/ your sweating the small shit non-sense.

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>>41762195
>ripping the skin on deadlifts
You should ask you daddy about that.

fucked my knee so i cant deadlift or squat for some time but i dont wanna stop working.
should i just start a complete curlbro program?

>consistently 100-200 calories higher than my daily goal
>consistently 20-50g lower protein than my daily goal
>doing my best to eat protein rich foods but they're all so high calorie
>debating whether to have a protein shake after workout because i'm behind on protein but cutting it very close in macros
fuck man this is hard, how do i do it

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How effective is biking?

>>41760305
Do both so you have a actually decent looking chest, also don't forget decline

>>41765697

Cut down on certain foods that you notice are calorie dense (for me it was avocados and peanut butter) and substitute it with a few scoops of whey protein.

Don't go crazy with the whey protein though as most of your protein should come from food.

Is 5/35/60 carbs/fat/protein good for weight loss?

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Looking to buy some creatine. I know to get cretaine monohydrate but are all powders created equal? Recs?

>>41763572
help

>>41765747
At what?

can i just do pushups, pullups, and squats and stuff instead of lifting weights? i dont have the facilities for weights nor do i have the means to go to the gym. i dont want a wild body building physique or anything, just something better than what i got now.

I'm having issues meeting my recommended limit for carbs. What foods should I eat for good carbs

>>41766286
Losing belly fat, building muscle, making me confidant

>>41763635
as someone who speaks japanese and disagrees with your point (because you're objectively wrong and delusional but you're too far up your own ass to realize it) stop using the fucking word "desu" like that. it clearly doesn't mean what you think it does and makes absolutely no sense you stupid fucking weeb fuck off

>>41766656
is this bait?

>>41763358
Yes but wouldn't adding more strain on one work one group more so than another? Like doing rear delt raises vs lateral shoulder raises?

Why does pubic hair grow back faster than any other hair?

>>41766680
Summer always starts long before the solstice

getting back into the gym. Any bad side effects of using asprin to relieve soreness? (Just as I ease back into the routine.

I've been unintentionally bulking for a few years and now I need to cut back and lift. For a diet, I was thinking either keto, paleo, or paleo with dairy. Which would be best for losing while lifting?

What's a good bike not worth $20,000 for a giant fatass?

>>41766656
Lmao baka desu senpai go back to where you came from

>>41766884
go to /n/ for a bicycle, they have bike buy generals, but for a fat guy they will most likely tell you to get a rigid 90s mountainbike


Should you take creatine while cutting? seems counter productive

>want to get university gym membership next semester
>in the meantime, I have never been to the gym in about 2 years (was never good at it to begin with, mummy just wanted me to be less fat and avoid diabetes)
>talking with mother about plans for fitness because she won't stop bothering me about it
>she suggests just lifting cans of baked beans until I get membership

Is /beanmode/ viable? As in, would there be any benefits with lifting small weights?

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Alright /fit/ I need help.
I went to the gym for the first time today with an actual plan, and I intend to stick with it.

Squats though is where I'm already running into issues. Starting with 95 lbs. I am getting a lot of buttwink on my squat, and I don't feel my glutes engaging at all. It's almost all quads and groin, which I don't think is right.

How can I remedy this?

>>41766759
I see why not although i would just take the soreness, DOMs only lasts for maybe 3 days average after all

>>41766412
O A T S

>>41766630
>losing belly fat?
you would have to bike allot but it will work
>building muscle
not even close
>boosting confidence?
If you plan to become dedicated in bicycling and get a road bike and spandex clothing you will prob look like a huge faggot.

>>41766997
do pushups + squats instead learn to breath try 90/90 breathing

Is there any way to tell if you are doing too much volume? Haven't seen results in the past few months despite gaining weight and some strength

>>41766997
baby weights do jack shit, all those gurls who do their shitty high rep programs accomplish almost nothing but replenishing glycogen stores, but that only last a few weeks.

>>41767007
keep your chest up to heaven and your elbows tucked and down to your sides

>>41765841
anyone?

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sup /fit/

recently got a new job that has an in house fitness center for all employess to use for free. Only problem is that there is no free weights, only machines. They do have a smith machine too. Is it possible to do starting strength using just what I have in their fitness center? I know I can probably squat/bench/dead/press all in the smith machine right?

>>41767302
you are an employee, put in a formal request then go to a diffirent gym

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Yo fit. I want big triceps.
I know that I must focus on the long head with a overhead exercise and on the lateral head with a normal exercise like push down. But how do you split volume? I am thinking 15 sets weekly, do I do 8 long head and 7 lateral head?

>>41762953
I appreciate the response, man. Thanks for the advice. I'll be taking it to heart and deloading my squats and get to work on trying to correct my imbalance. On the bright side, I guess this would be a great opportunity for me to focus on my bench. Do you think I should stop deadlifting as well?

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>>41767302
I did SS on a smith machine for 6 months. You will still make decent gains. Obviously not as efficient as having an actual power rack but it'll do the trick.

>>41767051
Constant dull pain all over the body. Slight fever, and extreme fatigue.

>>41766364
Yes it's called calisthenics. Google a routine and stick to it.

>>41764725
Everyone here does ppl or phul/phat

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How to tell the difference between Apollo's belt and love handles?

is eating before gym making a difference or just a meme?

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Good intermediate routines?
>please respond

>>41760305
overhead press and some cable flies

>>41768357
Does it feel like muscle, dumbass?

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>Girl keeps commenting on how you're too skinny
Why does she care so much?

>>41769093
>having this image on your machine...

Thinking if eliminating bench press altogether. Wrist and triceps and shoulder always hurts after 2+ weeks of heavy benching.

No pain anywhere after ohp, should I just press on every day I have a bench day scheduled instead? Rather than only going 3 days per week instead of 4, what kind of lifts should I do to ensure my chest continues to work

Will I be able to squat as well as bench with link related: https://www.mirafit.co.uk/mirafit-folding-weight-bench-with-dip-station.html

Or should I buy these and get a weight bench seperate? trying to take up as least space as possible as I'm gonna have this in my grandparents garden and it needs to be something I can put away after use: https://www.mirafit.co.uk/mirafit-2pc-squat-stand.html?gclid=CjwKEAjwl9DIBRCG_e3DwsKsizsSJADMmJ11TnhrDuUXOYY-3vqC1y2v94631YDVd_1KqJut9iGRXxoCJsbw_wcB

I'm gonna buy a 7ft Olympic bar and plates as well.

Or would I be better off just joining a gym?

>>41769447
The thing that I hate about the gym is standing around waiting for someone to finish their sets and how busy gyms are in London on top of that you're paying like £35-40 a month for that shit, they lack free weight equipment as well, it's mostly machines and treadmills

>>41762383
you are retarded

lifting has made me aggressive in a bad way. should i stop?

>>41769231
dips and flyes. They build your pecs better than bench anyway.

>>41769758
doubt its bad, its normal. what you were suppose to be without a feminized society.

>>41769973
okay but it got me into trouble

I'm currently dieting down at 1500 kcal a day while lifting on the side, eating about 130g protein a day (I weigh about 95kg at 193cm, maybe a bit less by now, I weigh in monthly). I've been beginning to stall following SL (usually fucking up a rep during one of the last two sets) and I've been wondering if it is normal or if I should change anything.
The thing is, I don't do cardio on my off days. I fucking hate cardio, I did a ton back in the day and now I absolutely fucking loathe it. I can't run either because last time when I tried it about a month ago, my knees felt all fucked up after two weeks, so I stopped it.
So should I force myself to do cardio no matter what or should I just continue doing what I've been doing? I guess form is an issue with some of my lifts, especially OHP, and I've been making sure to record myself to be more aware of my issues, but that's only one thing. I'm also a weak ass faggot who has never done any strength training at all my entire life, so keep that in mind if it's relevant.

As soon as squat set ends i get hit by an immediate nausea. breath is short, sight blurred and feel like throwing up.

What's going on?

My last meal was 2 hrs earlier even!

>>41769178
Wants your D and would prefer a better vehicle for said D

>>41770027
Try anger management or just therapy

>Recovering fatfuck
>Down from 110kg
>69kg, 5'7
>Still choc loada body fat
>Doing scooby's intermediate program as consistantly as uni and work allow, normally have 1 extra rest day a week at most if schedule is tight
>Don't do cardio because I hate it
>Eating at 1800

Should I keep my caloric intake the same or cut harder? Also, any other changes I should make?

My first goal is to get near 10% bf as a combination of novelty from always having a fat stomach and as a good platform to build off.

Stretching routine i can do everyday?

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>>41770218
Well shit, she is being pretty touchy now that you mention it.
Thanks anon, I guess that's some good motivation for hitting the gym.

>>41765841
Seems like it, im pretty sure higher fat compared to carbs is good for weight loss(higher test?)

My knees have started hurting, not severely but I'm worried I'm going to snap my shit up eventually. I'm pretty sure its because I'm squatting through the front of my feet rather than the heel, what cues/stretches can I do to change this?

https://www.youtube.com/watch?v=DPOl7r9CE6c

>>41770421
>Knee over toe

Try and maintain a position where your knees never pass your toes as it causes unneeded stress on your joints. Your knees are fairly weak joints that are quite sensitive to tendonitis, so I imagine that pain will slowly go away when you fix up your form.

I found a helpful trick was to practice with a stupidly light weight and ensure that I could slightly raise my big toe off the ground while at the deepest part of my squat.

>>41770450
nice meme there, let me guess, you also quarter squat?

>>41770459
>He takes his advice from fitness articles on the front page of google

Squatting and not letting your knees go over your toes will cause correction in form naturally and therefore is the best way to squat if you are suffering from pain. OP was right in suggesting the pain is due to squatting through the front of the feet, which correlates with more load on the knee joint as it becomes more central. Squatting with the middle of your foot helps take some pressure off the knee joint, and that can easily be achieved by changing your ROM so your knees don't go forward over your toes. If he was squatting like that and not experiencing knee pain then it's not worth giving a shit, but because he is experiencing knee pain and is stating that he squats with the front, changing his movement simply through what I suggested is the easiest fix.

>>41770520
Not the same guy but avoiding knees over toes doesnt do anything. He is squatting on his toes which provides too much stress. He doesnt get the pain from letting his knees past the toes.

And even for cueing its not good. His problem is that he doesnt sit back. He starts with letting his knees go forward. Trying to maintain an upright position instead of sitting back and leaning over. Which would shift the weight furter back on his feet.
Another solution would be to change from high-bar squat to a low bar style. As its less strain on the knees.

>>41760420
>otherwise i'm sliding off that bitch.
Did you lose your feet?

>>41770579
It's pretty much impossible to not sit back when stopping your knees from going over your toes, so I find it works fine as a cue.

>>41770190

Probably the change in blood pressure

>>41766364

Search the catalogue for BodyWeight General

>>41764725

Those are programs to prevent novices from killing themselves. Someone wanting to get aesthetic leaping into an aesthetic a routine will at best likely succumb to fuckarounditis if they have no basic knowledge in how lifting works, what certain movements are for, how to judge their form, and how to judge their limits.

>>41770793

(Worth mentioning they're also obviously programs for people who are interested in strength for strengths sake, and good ones at that, but that's beside the immediate point).

>>41767007

Knees out, hip drahve, read SS

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What should I do, or which websites should I trust the most, when different BMR & TDEE calculators give me different results?

For example, the calculator on IIFYM main website gave me a BMR and a TDEE that were both more than 100cals / day lower that other calculators I've used before.

Basically what should I do with inconsistent information?

>>41763349
>I currently have a personal trainer who "doesn't believe in routines"
Fire him.

>I'm firing him
Good.

Don't tolerate a personal trainer who won't tailor themselves to your personal needs, ie wont do his fucking job. You might as well replace him with a cheesy housewife workout DVD at that point.

A lot of personal trainers just do things one way (that one way usually being 'get you hot and sweaty so you feel like you've worked hard regardless of efficiency, in a way that's unpredictable and unpleasant enough that you can't do it on your own and need to keep paying them to bark nonsense orders at you'). They won't bother catering to your personal needs in order to keep you, because it's so much easier to just convince you that you're the one being lazy. And even if they do lose you, there are plenty more clueless people waiting to hand over their money.

But take all that with a grain of salt, I don't think it needs to be said that my bias is showing.

You can tackle this however you want. If you want to start lifting now, start now. SS is definitely the simplest place to start, specifically designed for absolute novices. 5/3/1 is a good place to move onto when you're intermediate and can't progress further on SS, but it's not really optimal when just starting out.
Just make sure you actually read the SS book, cover to cover. Very important for safe and effective form if you're going to be your own coach.

https://www.youtube.com/watch?v=QT_kQp791GQ

Im starting an ec stack, but cvs was out of caffine pills. I have trans4orm thermogenics sitting around, would that be an okay replacement until they get pure caffine? It has 175mg per serving

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Hey, I started doing vacuums recently due to having protruding abs, but whenever I do them I feel tension in circled spots. Is it my tense hip flexors trying to resist or smth else?

>https://www.youtube.com/watch?v=CnBmiBqp-AI&t=515s
Do I follow Mark's the Press form, where he uses a horizontal hip thrust to help propel the bar upwards? Or do I continue doing the strict Press? My OHP has been stalling.

>>41770382
Pls respond

>>41760542
what about incline reverse grip?

>>41771338
use Rip's .

Also remember to reset your breathing at the top when the arms are locked

Currently doing phraks greyskull lp which is a full body for three days a week. Now my study year is coming to an end and I have more time to work out. I have only two months of proper work out experience

Can I switch to a 5 or 6 days a week program as a beginner or will this barely affect beginner gains? If so, what's a good beginners program?

>>41771011
>That video
>Have a fitness consultation in an hour

It came free with my gym membership but I'm already regretting the 60 minutes I'll have to spend swallowing this guy's advice. I know enough to get me started and what I don't know I can learn here, the only thing he's probably capable of helping me with is maintaining proper form so maybe we'll just go through that for an hour.

>>41771679
>reset your breathing
This means to exhale?

>>41771739
exhale and inhale again.
follows the same concept of bench press

>>41771749
So exhale with the shrug and inhale on the way down?

>>41771762
NO!

>do the rep
>lock at the top
>let air out, breathe back in deep, filling you lungs and abdomen, creating pressure for tightness (Valsalva)
>do next rep
>repeat

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Am I limiting my gains by doing a routine of chest, legs, back/bi's, shoulder/tris? Should I look into a PPLRPPL or PPLPPL type routine?

Also, am I really unable to cut to low BF and gain decent muscle at the same time or is that a meme?

>>41763335
Retard alert, make sure youre hitting all the heads of your bicep too lmfao

I did heavy squats yesterday but only have DOMS in one ass cheek, why?!

>>41760669
Sorry for the rudeness but, are you fucking dumb?

>Can I grow by exercising?

Anyways, doesnt matter what kinda of bar you gonna use. Volume and frequency, eat well sleep well, count the shit you eat and you're good to go.

>>41771954
you either had good form by stabilizing yourself and correcting past mistakes or had shit form

>>41760305
Can I make progress benching or OHPing each once a week? If I do squats and rows/DLs alternating, can I still make gains? Just wondering as night shifts may mess up my ability to lift 3 times a week, since I'll be working in the day some days also.

Would it be way too much overtraining to do full body with 1 isolation per muscle group 3 days a week?

Something like 3x10 with
Flat bench
Incline bench
Tricep push down
Incline curls
OHP
Lat raise
Lat pulldown
Machine Row
Squat
Leg Extension
Leg Curl

Barbell or dumbbell shrugs

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Coming back on the saddle after falling off for 2 years and becoming skinny fat in the process.

Iv'e been told to recomp instead of bulking or cutting straight away. Broscience or legit?

If I do end up recouping, how do I go about it?

>>41770902
They only give you an estimate to go by anyway, you'll always have to adjust by experience.

>>41771635
i do these and i find them even better for upper pecs than flat reverse grip

how much should i wait if at all after giving a blood test before i lift?

>>41772413
how much blood did they take

>>41772453
theyll take it tomorrow morning. not sure how much.

How 2 get big?

I did SL for 6 months and then Greyskull for more 6 months. Am I "intermediate" enough to do PHUL/PHAT now? Also which one of the two is better for hypertrophy?

>>41772706
Eat smaller people to gain their strength.

>>41772867
I switched to PHUL after 3 months of SL because I thought it was boring. Do whatever you find interesting and don't be so autistic about this shit.

i'm 6'1 190 18%

is 2700 too little for a lean bulk? i was cutting at 2000 and not losing much if anything, i really dont do much cardio just PPL 4 days a week

What is an accessory I can do on SL to help on OHP on days I'm not doing OHP.

>>41760305
Is ppl good for skinny fats trying to gain muscle?

>>41773297
How were your gains?

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Does anyone have the Grayskull LP ebook?

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I have some pain in this area when squatting. It's just my second month and I noticed it a week ago.
I don't really feel it when I'm not squatting, and it's only slighly noticable when putting one leg onto another.
Did I fuck something up? Should I stop squatting for a while?

>>41773364
pls respond this anon

>>41773882
check your form, probably you aren't using your hamstrings/ass enough, when you squat, push your ass further back.

What are things I can talk about in long car drives with the girlfriend to keep us both entertained?

>>41774190
Blowjobs and handjobs.

>>41769447
Bump

>>41760589
where can i find a girl who will insist i kiss her butt then as i relent and go for it she braapps in my face and laughs her ass off then keeps teasing me with childish insults as petnames.

>>41760305
My wife is coming back from a rotator cuff injury and has asked me to help her create a workout. I was thinking of:

Day A:
Squat 4x6
Bench 3x6
Face Pulls 3x8

Day B:
Romanian Deadlifts 3x5
Dumbbell Shoulder Press 3x8
Seated Rows 3x8

Is that good? Are there other exercises that are good for rehabing a rotator cuff injury?

>>41760305
Any recommended squat setup and form videos?

>>41764043
Nobody?

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How good are these macros for keto?

>>41764043
By hip do you mean hip flexors?
http://blog.gameready.com/blog/how-long-does-it-take-to-recover-from-a-hip-flexor-injury

I you can try doing leg presses. You should also, when you're ready, return to squats but with a very low weight and focus on form. Make sure you are going below parallel, that you have a proper setup (feet about shoulder width apart)

>>41772205
eat at maintenance, lift hard as fuck

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Should I am to get the exact figure of my colorie allowance or can I get anywhere under it if I'm not hungry near the end of the day?

I calculated for my nutrition and cals came up to 2729.

I'm going to cut by eating at a -1000 calorie deficit, bringing my allowance to 1799 cals.

What can I do to progress my OHP? It's so frustrating. Nothing works. I deloaded and now I'm struggling at the lower weight I used to lift easily. I also do lateral raises, hasn't helped one bit.

All my other lifts are progressing fine.

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>>41775154
Very, keeping blow 20-15 carbs, fats are up and proteins high. Good job

I just got given a kilo of skreið by a relative who doesn't eat it for some reason. The packaging says it contains 79,4g of protein per 100g, but also 2,2g of salt. Is it worth it going over my recommended salt intake for that sweet protein?

Where the fuck did my core go?

About a year ago I switched from a calisthenics routine to resistance strength training (Rippetoe style). But now I'm noticing that my core is extremely weak, and I think it's messing up my lifts. Can't do nearly as many sit ups, chins, or push-ups as I used to. Is this a common side effect of strength training?????

What can I do to fix it? Should I just add some crunches, leg raises, and twists after my workouts?

The More I lift the more my lower back seems to arch? Am I fucked

>>41777090
cable crunches

>>41775623
That's a shitload of salt. But if you're healthy, don't overdo it, and hydrate well you should be fine.
Also it's possible to rinse or soak it before eating. That's less fashionable today but in ancient times that was one of the main ways dried fish was eaten.

>>41762852
see
>>41761376

>>41777232
How many? How often? Is that Your whole core workout? do they work upper and lower? What about obliques?

How do I get THICC legs? I look like I skip leg day but all I do is squats, leg curls and calf raises...

>>41777374
Maybe you're not lifting ENOUGH. Could also be diet or sleep. Are you familiar with the"squats and milk" routine? Google it. It's insane for your legs.

>>41777374
Me too anon me too. About to switch my squats to 3x10 or more to increase volume. Little chicken leg ass

My knee started clicking warming up for squats the other day. Now I feel a twinge in it every time I move wrong, been going on for almost a week now. 18 year old male, I didn't fuck my shit up, right?

>>41777583
Probably not. Check your form, make sure you're warming up before and stretching after. Try adding some abduction and adduction work with a band as part of your cool down or before bed. 9 times out of 10 just crossing your Ts with the stuff you're supposed to do will work.

What's the best isolation exercise for shoulders?
I have practically zero delts and OHP just isn't cutting it alone

>>41777811
Pull ups or chins. They aren't isolation but they are great for delts and a lot more.
I also do a rotator cuff workout once a week to help shoulders get through ohp, bench, and pulls.

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I'm 2 1/2 years in to training and I'd say I'm an intermediate bodybuilder. Would SS still be useful to me?

>>41777956
You don't look very jacked in that pic for 2.5 years....
Depends what you've been doing in that time. 1. I think everyone should buy the book even if not the routines because it's SO thorough about form. 2. Try it and see. If you haven't been training heavy you might well be able to make good linear gains for a while. If not, try an intermediate program.

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Original post deleted. Two questions.

1. Does a Back/bi, Shoulder/tri type workout throughout the week with 1-2 rest days really not help your gains? I just saw this in a different thread, so I'm confused. I've made solid gains, nothing impressive. Should I be doing a PPLRPPL or PPLPPLR type work out?

2. Does fasting really work or am I muscle wasting? Saturday, I mate and ate a pound of slow cooked ribs I had been fantasizing about with a huge bowl of brown rice. I was 188.4lbs, my new personal record since as long as I can remember in 11 years. Next day I'm devastated, didn't eat, just had half a liter of diet coke to keep me up while on call. Slept through most of the day and went straight to work. Weigh myself now 184.0lbs. How? Did I just waste my gains away or was this huge dump and fasting a good idea?

>>41775549
microload and do push presses as assistance

I know this may sound retarded. Which is more representative to how you look: seeing your face in the mirror or in a picture? When I look in the mirror I look like a 5 or 6/10 but when I look at myself in a pic... wew lad, I look like I should be abducting little girls in Rotherham or something.

>>41778724
You're just used to the way you look in a mirror. Other people think you look like you do in a picture (for the most part). You're just as ugly either way probably.

>>41778777
Welp, trips of truth. I figured it would be as much. God damn, I'm one ugly bastard then. Literal 3/10 at best.

>>41778007
1) The best advice I can give to anyone who is curious about rest/overtraining is to actually try to overtrain for a week or two. Without getting injured of course. At least then you will know exactly what it feels like to plateau due to lack of recovery; your tendons will hurt and feel like shit, so it's pretty obvious IMO. If you have to ask, you're probably rested enough.

2) This just sounds like you lost some water weight and took a big dump.

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How do you guys breath during Squats? i can do all the heavy lifts but for some reason I get light headed during and ONLY during squats. even when i go light.

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>>41761071
bruh you are skinnier than I will ever be I swear to god I'm 157lbs and I look so much fatter than you. We are the same height 183cm ;-;

>>41778782
post pic for actual rates

>>41779062
I have before a long time ago on /soc/. Believe me, it's not good.

>>41760339
this