QTDDTOT

Okay kms

>>41820576
Woah qboa whoa wtf
whoaaaaaaaaaaaa chilll
whoaaaaaaaaaaa hold on

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How long can I survive on potatoes and water?

>>41820702
Probably a while

I just started working out and i'm really attached to the rowing machine. It's really calming and i always get flustered trying to put weights on bars and the rowing machines are usually empty. What would you do to add to rowing workouts to build muscle?

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>>41820702
Depends on how many potatoes you have

>>41820606
This has become my favorite meme.

>>41820995
WHat

>>41820702
I guess the question becomes, how long can you live without b12 or essential fatty acids?

When doing PPL can you really deadlift on pull day and still squat at your best during the leg day?

which is better for the average person, full body routine or bro split?

>>41821851
You can swap Push and Pull, no problem. i.e Pull Push Legs

How do you make someone fat?

>>41821941
Marry them

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Is this a good routine for a girl?
3 days a week
Alternating with the slashes

>>41820414
picture please. for the sake of the 'big neck equals alpha male' thread.

>>41821887
Just a split, hitting all muscles twice a week

>>41821986
It would be a lot more efficient to superset opposing movements instead of alternative them. For the sake of muscular balance every pushing movement I do is supersetted with rows of the same weight.

>>41821851
I do push legs pull. I add dead to pull and some extra squats to push. I don't go all out on the first set of squats and do dead first thing on pull day. The first few weeks you might not be able to go all out on pull day but after the initial doms you should be fine

>>41821970
Srsly pls

I need to do this without them knowing

>>41822126
Woah qboa whoa wtf
whoaaaaaaaaaaaa chilll
whoaaaaaaaaaaa hold on

I wanna start a 50 or 100 pull up programs or some shit

where i can find a dope one

>>41820414
>and my head is bigger than average.
You're too intelligent to lift, damn.

>>41822323

pls respond, should clarify that im 6'1 223 pounds. my goal weight is 200 but I anticipate i'll want to go to 180ish to look good.

>>41820414
Most likely bad form, look for someone to check it and look up some videos on yt

I had the same problem OP, I was not bending my back enough and I fucked up my back position when unracking the bar. You need to keep your shoulder blades as together and low as possible, don't shrug or else you will lift the weight with your trap and upper-back muscles instead of your pecs.

>>41820414
post pic

My right arm(cep and forearm) is like 1-1.5 cm bigger than my left
what do i do?
do i still train both of the arms or only the left one?

>>41822170
>go out
>do 5x10
or
>go out
>do 10x10
wew lad was hard

Where can I find someone to compete with for gaining weight? I low-key pride myself on always being the smallest adult in the room, and whenever I watch/read about anorexics, I always think "haha, I'm skinnier than they are" if they're bigger or "lol at least I'm not that bad yet" if they're skinnier than me.
So I think what I need, to soothe my competitive nature is someone I can compete with. Who can gain weight faster? Maybe compare results weekly, take progress pics, that sort.
Currently 90lbs, btw

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>>41820702
ask the Irish

>>41822694
in auschwitz

i mean come on, you should've seen it coming
unlike the food

>>41821941
Extra butter and oil in their food. Now answer my question. Why are you trying to make someone fat?

Posted in last one but it's dead.

Pls rate the PP part of my PPL. advice is much appreciated.

>Chest
Bench Press/Incline Press
DB Bench press/incline db press
DB flies
>Shoulders
Over head Press
Side lateral raise
Forward lateral raise
>Triceps
One arm DB tricep extensions
Close grip bench press

Pull
>Back
Deadlift
Kroc rows
Barbell rows
>Biceps
Dumbell curls
Hammer curls
Flat back/incline dumbell curls
Barbell curls

>>41822765
How advanced are you?

>Chest
I recommend doing those flys on the floor. Bench flys are dangerous for your shoulders.

>Triceps
Me personally don't like CGBP, but I love Skullcrushers. Relative to your chest, there's not much for the tris. I would get rid of the dumbbell presses or alternate them with the barbells.

>Back
Again not sure about doing two types of rows, for what purpose? You need some trap exercise like shrugs.

>Biceps
That is fuck-ton of curls, bro. How about just doing hammer and either barbell or incline dumbbell?

What's your setsXreps on your routine?

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When i do a deadlift should I feel a decompression-like feeling in my back after I do a set? It doesnt hurt, but it doesnt really feel good either. Am I going too heavy?

I've got knee injuries and am doing PT right now, I'm not supposed to do any weighted leg exercises just body weight stuff. What are some exercises I can do for my lower back to replace dead-lifts for the time being?

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Just did front squats for the first time ever and I felt my lower back sore and wasn't feeling my quads were getting used much. I tried to do all the things they said I should, keep your chest up, back straight, bar resting on delts and clavicles, but I still felt it more on my lower back than on my legs. What else could I be doing wrong?

>>41820995
Like, you want to know how to get better at the sport of rowing machine?

>deadlifts
>rows
>calf raises
>shrugs
>reverse flys
>more rows
>hack squats
>more rows
>wrist roller
>idk how about some more rows?

>>41822848
>How advanced are you

Fairly new. Seriously lifting for about 9 months now. But I was doing brosplit before like an idiot without realizing it isn't very good.

>>41823044
>>41822848
Didn't finish my post ffs. For Reps I usually do 3 sets × 10 Reps. Except for things like Deadlifts where I do 3×5. Appreciate the tips I'll try to mix things up a bit based in what you've said

>>41821887
Full-body is best if you're not on juice. Brosplits are best if you're not juice. Juice lengthens the time your muscles grow. If you're natty, your growth is over after 2 days. If you're on juice, it's like 6 days.

>>41821986
Not really, here's a better one:
A
>quad-dominant compound 5x5 Squat
>upper vertical pull compound 3x5 Lat Pulldown or Pullups
>upper horizontal push compound 3x5 Bench Press
>hip-dominant isolation 3x10 Romanian Deadlift
>knee-dominant isolation 3x10 Lunge
>ankle-dominant isolation 3xF Seated Calf Raise

B
>hip-dominant compound 3x5 Deadlift
>upper vertical push compound 3x5 OHP
>upper horizontal pull compound 3x5 Row
>hip-dominant isolation 3x10 Hip Thrust
>knee-dominant isolation 3x10 Step Up
>ankle-dominant isolation 3xF Standing Calf Raise

AxBxAxx BxAxBxx

>>41822674
yo guys?
anyone?

>>41822674
>>41823178
do dumbbell exercises by training your left first.

for example, if you can curl 45lbs in your left for 12 reps, then when you switch to right hand, you do not go above twelve reps.

continue to train both arms, just let your weaker arm be the "cap" so to speak.

>>41823204
thanks mang

how many eggs per day is too many?
supposedly they don't effect LDL cholesterol but egg industry funds those studies

>>41821012
Lost

>>41823829
Somebody here was eating 36 eggs per day. 37 is probably too many.

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Someone said this is bad for lifting (mushy peas)

I said it wasn't, who is right?

I want to add calf work and core work to my routine. Can I do them both every workout? Should I just do calf raises for calves? How many sets/reps?

For core I was thinking of starting with planking, something like 3 sets of 60 sec plank, 30 sec each side plank. Is that reasonable?

srs does fapping affect gains?

I'm not talking like fapping everyday, like once every 3-4 days

I don't care about the psychological benefits of nofap/noporn, i'm way beyond saving in that regard

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>>41820414
Thumbless pull-ups y/n? Feels easier but will you make the same gains?

>>41824246
No, Just don't fap out of boredom

>>41820414
This lady looks like what a witch would look like

Spooky looking skelly

need to increase max reps of pushups, situps, pull ups, and mile time for a fitness test. currently very weak. i have around 5 months. should i start a beginner workout routine like ss and hope the gains translate to pushups, situps etc or should i just practice the exercises i need to for 5 months and run like crazy?

>>41824290
I always do them thumbless. I want my forearms and hands to do less work on just about all pulling movements.

I've got minor knock-knees. Am I fucked, or can someone recommend some exercises to fix them?

HELP
I've been on keto for four days and I haven't taken a shit since I started. Because of this, my weight loss plateued because, even though I've been working hard, all this shit stays in my bowels.
How do I start shitting again?

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Found this on leddit. Should I do SS or this Ivysaur program? Apparently he's a critique and made it "better".

>>41824988
Made SS better*

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>>41824460
eat fiber , drink water
cabbage , broc

>>41824246
Nofap will give you a small spike in testosterone on the 7th day after stopping, but it will return to baseline the next day and stay there.

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What is wrong with my chest? It just seems to lack any shape, is it just higj BF% or no muscle development? I can surprisingly do 230 for 4x6-8

Is pilates good to add in for something to work my core / flexibility?

>>41823020
No, i want to get fit and build muscle, but i want to keep rowing largely incorporated into my routine. Like, if i didnt like rowing so much i would just do SS, but i like rowing, and i dont like dealing with weights that much.

so what sets/reps can i add onto my workout to make it more rounded as a routine? I know rowing works out most major muscles but there must be something missing that i can supplement with a different thing?

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>>41823829

If you're not eating 5 dozen eggs a day, you're never going to make it

Is it a good idea to take a small dose (200-400mg) of an over the counter painkiller/anti-inflammatory every day? I've read a few reports about daily aspirin being good for you, and also a few reports that it's a useless meme.
I'm not like in any debilitating pain or anything, but sometimes my wrists are sore from being on the computer all day. I've fixed my posture and typing habits but the soreness is still there.

>>41825218
No

instead, do cock pushups

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what kind of grips are these? where can i get them

>>41825740
aspirin is fine but some people develop stomach problems with regular use. I took daily baby aspirin while I did smolov, and i have a family history of stomach problems and i never had any problem.

Dr Rhonda Patrick has been talking about sulphuophane and curcumin as an alternative to NSAIDs and that might be worth looking into.
its about 70 min in to this:
https://www.youtube.com/watch?v=PWU3FUy7yPA

Can you completely replace the barbell with dumbbells in your workouts?

How does intermittent fasting work with lifting/running?

Do I do physical activity before or after the feasting period?

>>41826321
yes and it would be beneficial because you dont get isolateral work with barbells

>>41826334
ive heard running fasted, eat before and after lifting

>>41826343
So run within that 16 hour period, and lift between that 8 hour period?

I think I'm gonna do cardio/lifting in that 8 hour period. I feel like running while fasted is a bad idea for some reason. Unless someone prove me wrong.

>>41824988
depends on what you want to focus on, ss for legs, ivysaur for bench
>>41825740
>painkiller/anti-inflammatory every day?
some people are actually prescribed that, and others do it because it thins the blood making caffeine more potent
>but sometimes my wrists are sore from being on the computer all day
ever taken a week off the computer before?
>>41824290
>Feels easier but will you make the same gains?
I've heard it works the biceps less when you do and helps target the lats
>>41824215
>I want to add calf work and core work to my routine. Can I do them both every workout? Should I just do calf raises for calves? How many sets/reps?
yes as long as you're not doing heavy weight with abs + calves, many reps with bitch weight
>>41824018
looks pretty good for a snack
>>41821986
>a girl?
everyone is unique and I don't know your goals, what your body is capable of or what your everyday life is like
>>41821941
you could look into the feederism community for that shit
>>41821887
if by bro split you mean splitting the body into 5 different parts and only working each once then full body

Is there a maximum BF% to start bulking?

>>41826334
Does intermittent fasting burn fat only a cut or does it work on a maintenance?

>>41826365
well a lot of people seem to like fasted cardio but i dont really know if its as effective as they make it out to be

>>41826400
Works on maintenance. Even a 200 surplus could still work

>>41826468
But nothing beyond a 200 surplus? That is weird, how can you bulk and cut fat at the same time?

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>>41826321
Theoretically, although you won't be able to do it for the big 3 as there simply aren't dumbells big enough
>mfw using 300lb dumbells for deadlifts

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Dropped 100 lbs with diet and some cardio, now I'm trying to tone up.
Can someone rate my workout?

5 mile bike ride

Incline push-ups 3x10
Burpee 1x10
Dumbbell pullover 2x10
Mountain climbers 1x20
Dumbbell lateral raise 2x10
Burpee 1x10
Dips 2x10
Mountain climbers 1x20
Dumbbell bicep curl (underhand) 2x10
Burpee 1x10
Walking lunge w/ side weights 4x10
Mountain climbers 1x20
Calf raise single leg 2x20
Crunch 3x10
Bicycle crunch 2x10
Superman 2x10

>>41826862
Kys

Specifically for someone who is really out of shape: are lunges and squats useful without using weights?

So im a fat fuck that is on cutting weight loss atm, have gone from 115kg to 92kg.

I just got a new job over the summer where I basically cycle around town and deliver food for 6 hours/day 5 days/week. Great cardio but its literally impossible to only eat 1500 calories/day.

Do you think its ok for me to increase my calorie intake?

>>41826923
Thanks for the suggestion bud.
Not my best choice at the moment but I'll surely keep it in mind.

>>41826862
Fuck off fatty.

>>41822348
if you are cutting then you will stop making strength gains. just lift to maintain and focus on cardio and cutting. then when you hit goal weight bulk and resume lifting.

>>41823019
thats just the first feeling of exhaustion and fatique. the front squats will fatique your rhomboids mostly. when they start to build up strength the front squat will come in and hit the quads more. its sorta the first hill to get over before front squats become enjoyable.

>>41825443
http://www.c2forum.com/

that forum is a rowing forum. good place to start. you will want to work on short bursts of fasting possible rowing, as well as 15-30 min of consistent rowing.

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>>41823829
eat as many as you want. the cholesterol thing is a meme. people literally raised chickens for centuries and didnt have heart attacks.
>>41824215
core work is awesome with front squats, try them a little. for calves, dont do calf raises they will literally do nothing. calves work all day holding you up 3x5 aint gonna exhaust them. i found best calf gains were from elliptical at high slope and high resistance and stair climber.
>>41824330
do bench press and rack pulls. those are the only ones that will translate over nicely. rack pulls helps with pull up, bench with push ups.
>>41825200
high bf%. also add in dumbbell bench. i find it gives pecs a fuller shape then barbell.
>>41825218
yea its good.
>>41826387
can bulk whenver, just be aware you may look like shit if you arent below 10-15% bf.
>>41826450
do fasting cardio after you ate for the dya and its 4-6 hours later.
>>41826862
you are fine.
>>41826977
if you are getting dizzy and tired yes increase food. you are burning it off biking for 6 hours a day.

>>41826968
Yes. Increasing any amount of activity is beneficial. Got any stairs nearby? Do flights up them if you can. Extra movement is always good.

If you're really new, take it easy the first few weeks and build up slowly. Otherwise people who have been sedentary are prone to overdoing it the first few days, feel like shit, and then quit before getting any benefit.

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Could I get a bf% check please
Height 5'8, Weight 147 lb
I want to reach like 10% bf before I bulk because I've really hated being chubby my whole life

Been trying to lose fat and have gone from 178 lb to 147 lb while lifting but have been having difficulty progressing in lifts as expected. I'm doing PHUL

Squat: 230 lb
Dead: 260 lb
Bench:155 lb
Ohp: 110 lb

>inb4 pajeet poo in loo

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I want to do pic related, but don't have instant pot. Can it be done with normal pots/pans?

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At the end of my workout my fingers get so tight I can hold my empty 0,5l bottle of water with my hand relaxed also my hands neutral position is pic related ,is it nerve damage? Is it finger tendonitis?

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Is there a time limit for stretching? Can I stretch same muscle for 3 hours a day?

>>41828548
Man oh man... You really went for the underwear that say Alpha on them instead of something normal and more readily available?

>>41820414
There are no gyms in my area. There is a basketball court though. I've just turned 18 and going to college. Is basketball a good alternative to lifting weights?

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can somebody give me a starter workout with kettlebells? I'm just starting to lift but I want something that can work on my strength and cardio at the same time.

P.S. I'm a girl so please answer my question WITHOUT being naughty, silly boys!!!

>>41828978
It's good alternative as physical activity, but these are basically two different things. If you want to build your strength weightlifting is an answer - you will probably have a gym at collage.

>>41829004
Bait.

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Sometimes I'm feeling nauseous after doing moderate/heavy squats.
I also lift in the morning after a small breakast.
Is this happening to somebody else? What should I do?

>>41828887
i want to tie her up in that position and gently trace my finger up and down the crease of her cunt, teasing her for hours

Is this normal?

>>41829040
I get out of breath when I squat.

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Currently on SS, missed a workout and drank alcohol last night. Should I scale back down on my bulk until monday or just keep on eating +3000kcal?

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>>41829397
>missed a workout

>>41826182
plz go

>>41829424
Im s-sorry Rip :(

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>>41820702
If you don't add butter or cream or anything.

One month.

Then you will die from rabbit starvation from lack of fats. You will also need a multivitamin or else you'll get scurvy and other deficiencies.

I think I fucked up

I've been training really hard lately and yesterday I got heat sick and dehydrated and couldn't even get it up later that evening to fuck my girl.

How can I avoid this? I can't simply "stay out of the heat", I live in fucking texas.

>>41829566
>Then you will die from rabbit starvation from lack of fats. You will also need a multivitamin or else you'll get scurvy and other deficiencies.

>SCURVY
>potatoes have vitamin C
>nfw

>>41829602
Had to look it up but you're right, two potatoes will give more than daily vitamin c needs.

Silly of me.

Gone through SS, starting to stall and want to mix it up with a good PPL. Any recs? I need something that'll help me with my vertical jump too

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>Lose 60lbs
>/fit/
>expect the rest of my dick to emerge
>still have a fat guy crotch
WHY

I HAVE AT LEAST TWO INCHES HIDING THERE BUT MY FAT CROTCH IS KEEPING IT INSIDE

REEEEEEE

>>41820702
There's an island full of people who are the answer to that question

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>>41820414
>effecting

Effect is a noun.
Affect is a verb.
It does not affect your lift.
It does not have an effect on your lift.

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>>41820414
>my neck is wider than my head
Dude my dick's wider than my waist and I don't wine about it.

>>41828887
Not really much point holding static stretches for longer than a minute or two at end range. And every 8 or so hours (if you're banal) or post exercise is generally all you'll need. Unless you're really tight, in which case upon waking and then interspersed through the day.


>>41829040
Do you warm up/warm down properly with the squats? Had enough water? Leave enough time between the food and the exercise? How's your blood pressure? Do you actually breathe enough during your squats?

They're all potential factors. If you check those and still no clue, go get a professional opinion if it persists.


>>41829579
Drink more water, take more breaks, adjust your workload accordingly, prioritise what you think is most important to you.

>>41828385
Thanks, I was afraid I was going to snap myself up

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How to properly do ab crunches on machine? I tried with my jaw touching chest and it worked the other day and I was pulling weight from abdominal muscle area, but for whatever reason it didn't work today. What am I doing wrong?

It's the kind of machine where you fix legs and move upper body in an arc with bars grabbed from over the shoulder. Kinda looks like pic related, but the leg part doesn't move and there is a pad keeping elbow.

Any experiences with ZMA ? Would you recommend it ?

>>41830100
Just do leg elevations and planks, dont use that shit.

I used to powerlift obsessively and hit about 200/4/5 plate wise in the big 3(200 being OHP). I then burnt out and became a fat fuck at 235 lbs. I want to cut back to 200 and get back my lifts I stated earlier. Is it possible? I was 200lbs when I got them, and I plan on eating just 500cal below maintenance for only fat reduction.

My routine is only OHP, squat, and cardio alternating days

What are some suggestions for targeting upper chest without an incline bench?

If epigenetics so good, can I change behavior to become tall?

>>41830287
Ive heard isometric training is a good supplement to your workout to get back to old lifting numbers after a long break.

Look up the supertraining podcast with jailhouse strong. They explain it properly there.

>>41829642
pls help

How to minimize cheating with the hips during pendaly rows?

>>41823102
Hi. Your routine doesn't have enough volume at all :/

Best replacement for rope pushdowns if I'm already doing a bench that day? Hit bench twice with a different grip or do something else?

Is there a difference between the black and silver barbell other than the color?

>>41830103
Good shit. It might cause you to outbreak through. Wouldn't recommend if you're prone to acne.

>>41830310
Domo
>>41830287
Bump

Should I go a couple lbs lower than my initial goal in order to counter the water weight that an increased carb intake will cause?

>>41830646
Weight, I suppose ? I don't know which model you're talking about though

I need you opinion /fit/

In 2015 I was 105 kg. Though I've been on/off with lifting, I still jogging and keeping a good diet. I'm now 78 kg and I want to go heavy with the weight lifting. I'm going to the army in 7 months so my question is what to do. Should I bulk, cut a couple of months to loose the last couple of kilos and then bulk or should I try the scooby science that says if i eat below maintenance but also eat 1 gram of protein per pound of bodyweight then I will loose weight and build muscle.

>>41828748
It's just soup so yes; cook the vegetables on high heat for like 2 minutes (until you see the spinach/kale shrink), take them off then blend them, put in the herbs then pour into a saucepan on low heat and simmer for like an hour or two. If you want the supposed benefits of the garlic then just eat raw on top of the soup when serving

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What's the point of getting a GF? It's like inviting horrible pain into your life when she inevitably leaves you.

I wasn't very happy when I was alone for many years, but it wasn't that bad either. Then I got a gf, then she dumped me after a few months. Now it feels like somebody pierces my chest with a fucking dagger and it's been like this for 2 months now.

Thanks a fucking lot, /fit/, I'll never fall for this trick again. Don't get a fucking gf.

I don't have a question, I just wanted to brag that after 4 weeks of going to the gym, today for the first time in ages I did a pullup, I squatted 40kg for 3 sets of 5 reps, and yesterday I bench pressed 60kg.

Feels fucking great, such a good hobby to have, not only is a it a challenge each time but you really reap the benefits in everyday life.

What's a good cardio workout for me to do after lifting that's not running?

>>41832342
Jumping rope is goat, friend.

Ok people, I been lifting 4 years.
First 3 didn't take diet serious. ate a bunch of protons. Now I look back to the first picture I every took after starting Stronglifts meme in june 2013.
It looks like I have barely changed my physique since then.
I started out fat, lost a bunch of weight, made a bit of gains, then half year ago I got a bout of depression, under the guise of wanting to bench heavier, but really just tried to eat my feelings away.
Now I've lost a bunch of the weight but looking at the picture of my first time in the gym compared to now which is a sideview, is mostly identical.

Question is.. Do you think, based on what I've written out I might have low T?

>>41832430
I can't really do that either. I had a big leg surgery so I'm not that stable or strong yet. Any other suggestions?

>>41831415
Thanks, mate.

>>41828487
is that a tranny

>>41831864
You can do much better on squat. Your legs are the biggest muscles in whole body. Build up the weight, though. You just can do bigger steps initially. Keep up the good work, mate!

>>41832468
Ah, damn. Can you do biking at all, even on a stationary? My father had to get his acl removed and he's been on a recumbent bike once he was cleared to be able to do stuff with his leg.

Rowing can also be good cardio, too. Same thing with swimming which would be a lot easier on your leg. Otherwise, go through your lifts like normal but decrease your rest times as much as you can until you can start using your leg at 100%.

>>41832342
If you are after injury - swimming.

Does a bit of weed every day to every other day (like 0.2g) lower my test if i eat healthy and dont go all munchies. i need it for insomnia and depression

>>41832513
Thanks man! The squats themselves felt fine so I think you're right in that I can push it more, but after I finished my legs felt like jelly and started to cramp up when sitting down and had to stand up and stretch to avoid it.

>>41831242
>1 gram of protein per pound of bodyweight
of lean muscle not bodyweight. why does not one get that. your fat and water weight dont need protein.

>>41832570
Drugs wont help your depression in the long run, and can cause other problems like psychosis and other mental health problems.

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>>41832685
but i get so fucking miserable and im lonely as fuck, i live in new town and only have work and lifting. It's basically impossible to make real friends because im socially retarded

>>41832659
Crams and soreness should be gone after 4 weeks of training. I mean excessive ones. How many per week do you lift? Also I recommend stretching your legs as I had knee problems because of tight muscles. Doing yoga's hero pose and some stretching of hamstrings made pain in knee go away.

>>41832756
Try joining to some club of whatever are you interested in (or always wanted to try). Like >>41832685 said drugs don't help in long run. You need to find a source of your depression and fight it.

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How do i get rid of chest and back acne once and for all?

Dont bother telling me to cut/lose weight or lift, because im already doing both of those. Lost 30 pounds of fat so far, and im not done.

>>41832889
I lift between 4-5 days a week, bench press is my absolute favourite, diverging seated row, dumbbell curl and pullups are my favourite exercises.

Are there any fitness related questions that do deserve their own thread?

All I have for exercising is a set of dumbbells from 10 lb to 50 lb. I live in rural Indiana with no gyms nearby. I have a barbell but I'm too weak to be able to control even just the bar, it's heavy as fuck. The workouts in the sticky all have shit like dips that I don't have stuff I can do them on. So all I've been doing are squats, deadlifts, and overhead press.

What other dumbbell-friendly lifts can I add?

>>41832925
>cut on all sweats, especially chocolate.
>have all pimples piped by cosmetician
>keep you skin clean afterwards
>???
>PROFIT

>>41832950
Looking at catalog nofap deserve at least few threads a day, but I'm not sure if it's even /fit/ related.

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>>41832988
>cut on all sweats
B-but anon i sweat a lot at the gym... Am i doing it wrong?

>>41832972
You can do bench with dumbbells too. Throw in some curls as well. Technically you can do every basic lift with dumbbells.

As for dips, if you have a coffee table and a chair, you can use those for modified dips, and I would look into investing into a pullup bar, you can get a decent one for $25.

>>41820414
if i decide to work exclusively compound exercises, how should i split them?

>>41832520
Yeah I actually do a stationary bike at my gym now since its really the only cardio option I could think of. I'm going to hopefully switch to the real deal once I'm confident enough with my leg. Thanks for the suggestion!

>>41832524
I'd do swimming if it was easily accessible but my parents pool is for recreation and isn't very long

How long into a diet do you start noticing weight lose? I know it varies person to person but I'm just curious. I've been sticking around 1200 calories a day.

>>41833031
Kek

>>41833450
There are 3,500 calories in a pound of fat. Not counting things like water weight or your metabolism, you'd divide that by the difference between your TDEE and what you're currently cutting with.

So, if my TDEE is 2000 and I cut to 1500, I'd lose about a pound every six days.

Actual visible results depends on how you carry your weight and other factors.

What do lats feel like?

Been trying to establish muscle-mind connection and learn how to feel my lats following videos like this
https://www.youtube.com/watch?v=i7Pw2OG7yUw
however I'm not sure if I'm actually feeling them. I feel some sort of muscle tension when my arms are squeezing into my ribs, however not sure if that feeling is the lats or just squeezing since the tension goes away as soon as I lift arms up.

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I've finally hit my initial goal of 135lbs after a few months of eating at a deficit. Only gained access to a gym in the last couple months, so I know I look a whole lot worse than I should for my height and weight. Should I continue eating at a deficit to lose the fat I have on my love handles and stomach, or should I begin my 4 weeks of eating at maintenance followed by a clean bulk? The navy body fat calculator stuck me at 13% body fat, but that seems way too low.

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>>41833597
Post cat

>>41833597
your navel is weird as fuck

>>41833625
I second this.

Is it possible to put on 5lbs of muscle from noob gains? I've gone from 219 to 224 in 3 weeks while counting calories at a 500 deficit (I could also be making a mistake here).

Currently doing SL with accessories for the past 3 weeks. I'm 6ft5 30% BF when I started.

>>41833597
Mirin progress brah.

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>>41833631
Scarred from a surgery I had when I was a kid. Also have one on the bottom left side of my stomach.
>>41833625
>>41833644
4u2
>>41833661
Thanks, anon.

>>41821031
Did someone actually post that in a suicide thread, or something?

>>41820702
All through winter, comrade

When I squat I feel like my face and head are going to explode, like my neck muscles are tightening up and the blood pressure in my head increases. My face also gets red when I squat. This happens whenever I do a set that is somewhat challenging. Is anyone else like this and how I can prevent it?

>>41829677
I wonder if you went below 5% bf for like, a week would it come back when you put on weight again?

IT Band syndrome reporting in. How to fix this shit? Been squatting/diddying but still hurts to run.

Is keto diet worth it of I only want to lose like 7 lbs?

DAE ever worry that Zac Efron is trying to maintain an unrealistic body composition?

what accessories excersices should i add to greyskull? currently doing the /fit/ version

I have a family member in my house that is sick since two-three weeks, he has pneumonia or bronchitis, I got sick first week and now i feel better

Should I lift? i still have a little of cough but nothing severe, i feel good to lift but i'm scared i will get sick again since i have a shit load of stuff to do this week and getting a fever wouldn't be the best thing to happen

How do I get my girlfriend to start exercising? She'll only diet, and says that if she exercises she'll have to eat more to make up for the lost calories.

>>41834281
>Woah qboa whoa wtf
>whoaaaaaaaaaaaa chilll
>whoaaaaaaaaaaa hold on

>>41834281

Just say that those calories will go straight up to their ass and she will look hotter

Best set/rep range for weighted pull ups? Also are deadlifts required for a thicker and wider back?

>>41834426

On weighted pull ups i had the best results doing 5x3 (setsxrep) and then 3 sets with volume (8 reps-10reps) until failure

I've been eating way too little (gradually reducing calories until I average 1600/day but my tdee is 2800-3400 due to cardio) due to body image issues. I've lost nearly 20lb of probably muscle and fat and I'm low body fat now.

I'm trying to get my issues under control and gain weight again for athletic performance. My question is how I should go about bulking. Will my body immediately put on fat with a calorie increase? Do I need to increase slowly?
People with similar experience giving advice would be much appreciated.

How many times does one need to give blood before it thins out some? I might as well have molasses in my veins.

My pubes are starting to thin and I just noticed the middle of my mustache isn't growing in anymore. I'm only 23, how much longer until the head on my hair is gone?

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I assume this is a Epigastric Hernia & I should see a doctor? I don't smoke or anything like that. It's not quite as extreme as it looks in the picture, it's mostly lighting. Still noticable, especially right after lifting or tensing up.

>>41835248
bit of additional info: no pain, not particularly large when lighting isn't perfect.

Will it just go away if I go easy on the lifting for a couple of weeks or should I consult an expert anyway?

Anyone here got any experience with hernias?

Alright this might really sound retarded but I just..

Okay so why is it that if I hold a bar (that gravity pulls down) on my chest and push it above my head I work my shoulders but if I hold onto a bar (and gravity pulls ME down) and I do the exact same motion to my touch my chest I suddenly work my back?

>>41835248
>>41835476
>>41835476
go to a fucking doctor

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Best way to hit these areas?

How can I run faster?

I'm not a /fit/ guy. I started running regulary like 3 weeks ago. I run a lap to a park that is close to my house which is apparently 1.8km. When I started my time was around 10:00, and now in average I make 8:22. But, I can't get past that, maybe this is the most my body can do without extra help.

Before I increase the distance I want to go faster in this one. I always finish very tired and in the lasts days my calves hurt. I'm a complete beginner so I need advice in everything.

Stretching exercices
What to eat
When to eat
Way of running
Other exercises that could help strenght or flexibility
How much water do I need
Days of rest
Etc.

I'm not saying that those are things I need to know, as I say said I'm not a /fit/ guy and I'm a beginner, but I would appreciate a lot something like a step by step guide of how to run faster, a little more professional.

>>41835771
learn correct running form and technique. it's hard to learn it and you will need to probably record yourself running and/or have an experienced runner coach you but it's a good investment.

Just talking out of experience when I see people who just start out running they never move their knees and elbows high enough.

>>41820606
so how did this meme begin?

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>>41833597

>now benching 135 for reps
>can barely squat 160 for reps

What did my weak lower body mean by this

My gym has a rule against bringing in your own equipment, but I'm failing at my arm lifts without microplates. Should I just smuggle them in in my pockets anyways?

>>41835982
Like all /fit memes. A single autistic fuck sits on his computer all day and posts it whenever he sees an opportunity and hopes it will get picked up by others.

Best ON whey flavor?

I don't like super sweet stuff post workout
I've had double chocolate and strawberry so far if my memory serves me correct.

I want to lift but only have access to dumbbells. Is there a good plan to follow?

>>41836216
how bout those weighted wrist wraps?

>>41836216
>>41836275
oh googled it and looks like I meant ankle weights, but wear em on your arms obviously

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My thyroid. I work full time but can't afford surgery cost or missing time at work.

How fucked am I?

>>41836470
Loan or credit card.

>>41836567
>>41836470
find a clinic that poor people go to they sometimes have a special medical credit card for situations like yours. just be warned the APR will fuck you over

>>41836470

go see a doctor. find a free clinic if you have to, they exist and the doctors there are pretty good. i used to volunteer at one for three years.

more than likely they'll just give you iodine or thyroid supps. surgery is only required in extreme cases.

how the fuck do you get a disease like this in the first world, are you a vegan or something?

>>41829735
Not to be that guy, but effect can be a verb - just not in most situations.

I was doing Dumbell shrugs 3 days ago and my shoulders have been hurting ever since i cant pull my hair up wash behind my back or like turn my car dome light on wtf did i do

>>41836589

honestly I've eaten like shit my entire life. started keto 3 months ago and I've been doing better than ever. been in a stall for a few weeks now though and noticed my thyroid getting larger. I've probably had an acute thyroid issue since I got a goiter when I was younger, but it's never been this big. I wouldn't say it constricts breathing my swallowing is a little tight.

>>41820414
Does anyone else ever have trouble sleeping the night of a workout? Even if bedtime is 5+ hours after the workout.

When i fail a rep on SS (on any lift), should i keep the same weight for the next day or should i keep the progressive overload.

am I gonna kill myself if I do a 21 day water fast supplementing with salt, potassium and multivitamins

>>41820414
What is the best 3 day split? I've been doing a 6 day PPL but want to start doing some cardio (running) and its too exhausting to do a 6 day routine while running

How do I gain the shoulder mobility for a proper power clean? I can't shoot my elbows out in the rack position and make the bar rest on my delts.

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>>41822126
You should stop being such a woman

>>41836687
Anyone know I can barely raise my arm to the side and it hurts like a motherfucker

>>41838195
So after doing some googling i assume my rotator cuff is injured but i dont think its tore, what lifts could i do until im healed

>>41822765
>3 back exercises
>4 bicep exercises

>>41820414
I noticed all the unreasonably attractive girls I know who don't do any dedicated exercise all go bike riding. Often to commute places like work.

I figure I wanna get me some of that, since I'm a fatass, so I've pulled out the 'ol bike and I'm going to ride for a leg of my daily commute instead of taking a bus.


Are there any decent apps for cycling that are /fit/ approved? And are there any studies done on low amounts of LISS cardio done daily for an extended period of time?

5' 10" , started from 138 kg, now 120.
Been doing IF and keto diet along with low intensity cardio for an hour everyday.

Should I start lifting weights or wait till I'm 100 or something? I'm only doing cardio for now.

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Recovering fatass here. 5'11, down to 160 lb from 185. Still got a fair amount of chub though and very little muscle, I have not lifted at all yet or done any exercise. Should I drop another 10-15 lbs first or just start bulking+lifting now then cut later? Ideally I want to be looking pretty decent in 12 months or so.

Is it bad for heart/legs/etc to stop quickly on the threadmill by jumping on the sides or should I just decrease speed mile by mile and stop then?

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Redpill me on milk? If I drink one liter of skimmed milk a day, am I doing harm to my body? I haven't really noticed anything of the listed harms people say it does such as inflammation and what not.

Am I fucking my shit up, should I turn my consumption down to about half a liter a day or something?

>>41836882
I'm the opposite, if I workout I fall asleep before 10pm

>>41820414
Whats the point of lifting while losing weight if you cant grow muscle on cutting?

BB Bench
BB Rows
Inc DB press

BB Bench
Inc DB press
BB Rows

What's which order should I pick? I'm leaning towards rows in the middle.

I'll be finishing my first cut in about 2 weeks, and I want to take a killer photo for the after part of the before/after.

I'll do it post workout with a pump but I'm curious if I should do anything special diet wise before it? Like load up on carbs, or load up on overall calories, drink or don't drink water, stuff like that?

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HELP, /fit/.

Has anyone worked in a warehouse before? There's a job vacancy for "general sorter" at an airport near me. They don't list any qualifications needed other than the general stuff like team-player, flexibility etc. which is good because I have no qualifications.

Is it worth it?

>>41838862
If you're new than noob gains will still show, otherwise you're lifting in order to maintain your current muscle mass as much as possible while dropping fat.

>>41820414
How many of you actually get to 1g of protein per lbs bodyweight? what are your main sources of protein?

>>41839217
I get to 140g with proteinshakes

>>41839003
Carbs without fiber, like white bread or better: dextrose powder. No table sugar though
And coffee or sparkling wine for dehydration
And tan

>>41839120
>Is it worth it?
Do you not have a job? Then yes, it's worth it.

>>41820414
After deadlifting is it normal to have bruises over my knees?

Best lift for hitting those rear delts, or delts in general?

I've noticed they are lacking behind for me the most

>>41839217
There are days when I hit 200g but usually it's 140g, and I'm 260lbs @ 23bf%

If you do an activity that really pushes you beyond your absolute max does anyone get a kind of 'hangover'?

Last month I did an endurance hiking challenge that absolutely destroyed my body. My calves, obliques, glutes and hamstrings were too sore to move much for a few days. During this time It was like I was hungover. I couldn't concentrate and I was sleeping for 12 hours at a time.

A few days back I went climbing and pushed myself again. Now, my back abs and upper chest are all too sore to do much and I can't clench my fists tightly. I have the same hangover.

Is the sleepy feeling just from the massive amount of energy I'm using to heal?

is switching GSLP up from-
>wk 1- SQ>DL>SQ>>
>wk 2- SQ>DL>SQ>>
>repeat
to-
>wk 1- SQ>DL>SQ>>
>wk 2- DL>SQ>DL>>
>repeat
going to cause any major issues?

>>41839752
dl form proplems
you want strong legs compared to your lower back to avoid lower back rounding so focus more on squats

>>41839773
yeah, that's a good point. cheers mate i'll stick to plan A

Is it a good idea to increase weight every week as apposed to every workout on SS? I can't keep up adding 5lb to my bench and OHP anymore.

>>41839980
yes
or do gslp
or microload
or eat more

I am not gaining weight.
I want to start counting calories. Is there any software or something I can use?

>>41840004

MyFitness pal

Make sure you eat at regular times. If you want to gain weight add an extra meal in.

So for instance if you have breakfast at 8 and then wait till 12 for lunch, add another meal in at 10.

>>41840004

Also massively reduce your caffeine intake. Try to have only 2 caffeinated drinks or less per day and both before 1pm. You'll start getting really hungry.

Do dried fruits (ie. dried apricot, apple, raisins) count as healthy foods? I've been snacking on these anytime I'm craving sugar.

>>41840096
yes. is table sugar added?

>>41840115
Not that I'm aware of... I just buy those pre-packaged ones from the grocery store.

>>41840096

Nope. Dried fruits are better than candy because they do contain a little fibre - but they still contain significantly more sugar per kg than fruit.

>>41840030
>>41840043
I am checking it out currently. I don't drink coffee at all. I used to take brewers yeast some time ago, supposedly it increases appetite, but I didn't feel any different. I think counting calories will work if my poor ass can get to some edible food.

I got a bottle of soda from the supermarket which uses sucralose as a sweetener and contains around 5 calories per serving with almost no carbs.


Seems too good to be true /fit/ - what's the catch?

>>41840152
>if my poor ass
there is always whole milk and oats.

>>41840152

In my experience people that are really slim and can't gain weight but eat all the time actually eat nothing like the amount they think they do.

Calorie counting is the way to go for now.

I was the opposite. MyFitnessPal taught me that the Friday beer session I was having my my friends was making up for the 1500 calorie diet I was having Monday-Friday. I would never have thought that I was eating so much otherwise.

Changing diet is a subset of changing lifestyle. You'll have to become very conscious of everything you do in order to achieve it.

how many times do I do planks daily if I can hold for 1 minute?

been training for almost two months now
really liking the gym and i do like spending a lot of time there
I've been doing like 4 sets of everything and I usually end my workouts with lowering the weights (say for example bicep curls) like 4-5 times, absolutely exhausting the muscle before leaving the gym

I sometimes spend 1 and a half hours in the gym and I don't really waste time

Is this bad? I like the idea that the harder i train the better the gains, but I don't wanna be doing anything novice af

>>41840164
yeah you try eating that stuff for a whole month. You'll want to kill yourself.

For the record I did like 2 or 3 days in which I had oats both for breakfast and for dinner.

>>41840196
yeah I get that. I need to wait 2 months till i get to good food in my mothers basement. In the mean time I am unironically planning to bulk on fucking white bread. I already got my protein in check. But the only carbs I eat are oats. btw why do you guys hate bread. Seems like perfect bulking food. 100g bread has
>250 kcal
>55 carbs
>8g protein
Like 3 months ago I bought a weight gainer (big mistake). That shit was like 1 scoop
<200 kcal
>45 carbs
>4g protein

If I am skinny fat, do I just need to eat less?
I was trying to gain wieght while going to gym, but I am just ending up as skinny fat.
I am thinking I just lack muscle and don't need to eat more.

>>41840219
You should to harder variation of a plank instead of increasing the time. Do you have a posterior pelvic tilt when doing a plank?

>>41840160
It's gonna slightly fuck with your horomones, over time with enough fuckery you'll have permanent damage. It may not beparticularly noticeable, and the damage may not be either, but doing that to your body isn't worth it.

Can I do weighted dips/chin-ups by placing weights in an old backpack, or is a belt really necessary?

>>41840334
Maybe a little, idk, it's hard to tell. Can you recommend any harder variation?

>>41840347
You can...you'll be limited by the amount of weight you can put in the backpack. belt is not necessary.

>>41840278

Fitness is holistic. A sound mind is essential for a sound body.

Your current environment is unsuitable for soundness of mind.

Find a job, move out, build a life and then get /fit/.

>>41840372
Here you go.
https://www.youtube.com/watch?v=kL_NJAkCQBg

As for harder variations. There are some in the video. I like weighted planks. You get somebody to press on your lower back. Maybe if you are strong enough, he'll be able to sit on top of you without him touching the floor.

>>41835767
deadlift

>>41840385
WHy you gotta be so negative. You don't want to negatively affect your gains with all that negative energy that flows from you now, do you.
Im going to keep going at it. The spartans didn't move out to ease their mind, they got fit and dealt with the Persian scum.

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>>41833597

>>41840401
Oh thanks, I think I am good, since I sort of aim to engage the core muscles and keep it like that.

I'll do the harder versions now.

Cheers!

>>41840448

The Spartans had their own empire. Leonidas didn't live in his mothers basement.


I'm not being negative. Fitness is a complete package. You have to strive to be better at everything you do. Each new weight that you can lift must be accompanied by a feeling that your whole life is better - otherwise you put all of your self worth into your physical appearance and when that appearance starts to fade with age you fall into depression.

>>41840460
yeah I forgot to add. There are alternatives to planks. Do you know about Hollow body holds and Hollow body levers? They work your abs better than a plank and can be done anywhere.

My sternum basically feels permanently irritated but I don't really notice it until I move a lot. When doing pushups and such I don't notice any pain, but when I jerk both my arms back or some other sudden motion involving the pecs and fast movement, it feels like my chest is about to crack in half. What the fuck is this?

If my traps and shoulders are developed enough from rows and bench, can I skip OHP and bench both sessions I lift instead?

Hey guys,
So im on a cut and as far as i know its calories in calories out... but say i hit my caloric goal slightly early and go to bed hungry, couldnt going to bed hungry trigger my body to go into fat storing mode? Probably a dumb question but thought id ask here

Thanks

>>41841521
No. Stop looking for excuses to eat over your goal.

>>41841541
Im not looking for excuses at all, im just curious as to whether going to bed hungry is bad, if so, ill split my last meal into 2.

>>41830646
Yes, black bars can hold more weight before bending

>>41830977
Yes

Are perky manboobs a sign of gyno?

Im still overweight, but even though ive lost some weight my chest hasnt changed at all. I dont exactly have fat rolls anywhere on my body when im standing, but my man boobs stick out.

>>41832443
Sounds more like diet and lifestyle issues senpai

dudes in my gym squat 3pl8 but in the smith machine. why do they do this? i respect their size but are they just tasteless?

>>41841521
There's no such thing as a fat storing mode. Anabolism as well as Catabolism are constantly occuring in a circadian rythm according to available nutrients.

>>41833747
Learn to breathe

Why do i keep failing my lifts
Its not even that much

>>41841776
https://www.youtube.com/watch?v=JSPdoHMNskc

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at what weight should i start wearing a belt?

also doing feeling pain in lower back immediately after deadlifting mean bad form? it goes away after a minute or so and it doesn't seem like i have bad dl form

I think my knees are really starting to go, what do fit?

how much lean mass can i gain in 4 months?
if i buy iso protein and eat a lot of banans and eggs for the calories

Ok so I've been lifting for about 2 years now and I decided to buy some creatine the other day. Yesterday was my first time taking it and since I'm "loading" I took 10 gs before my workout and 10 gs after. That night I had like 3 rum and cokes and several beers, and I felt a lot drunker than usual for that much alcohol. I also felt pretty hungover this morning which doesn't usually happen to me. Do creatine and alcohol not mix well together? Or does it have to do with creatine's affect on the body's water? Or is it completely unrelated and I'm just an overthinking faggot?

>>41841620
Probably focusing on the rhythm of form with that much wait and then he will go free weight, or is close to max and doesn't have a spot. How big is he? Does he struggle? Does he work out with some?

Just found a nearly-full bag of creatine with best before date of 11/2016. Is it okay to use?

Currently bulking so would rather not risk losing my gains but am also skint so would rather not needlessly buy more. A quick Google search has told me it'd probably be fine if it was <6 months out of date but it just seems to have clumped together a bit at the top

>>41833597
>>41840458

You have pretty bad body dysmorphia brah. Maybe you still have a little bit of fat on you but not much, you already look great, that's excellent progress. Your stomach and "love handles" are part imagination, part a little loose skin, and only a small part actual fat. Tbqh if I didn't know what it felt like to go through weight loss I'd think you were just fishing for attention but I know you actually think you look bad. Ya don't. If you're still uncomfortable lose another 5 lbs before your bulk but don't stress about it too hard either way.

>>41841065
A I D S
I
D
S

>>41842287
If anything it would be due to lack of hydration - you should drink more water than usual when on creatine, & if you didn't then it'd certainly make you feel more hungover. It's possible that it may make you get drunk more easily too, but most likely you're being an overthinking faggot on that front

Anyone know if MyProtein whey is worth it?

I can get 11 lbs for $65 which is dirt cheap. Is it pure and does it taste good in relation to ON?

>>41842378
I'd say it's worth it as it's decent enough quality (obviously nowhere near Gold Standard)

Never had ON so can't compare the tastes but the standard flavours are decent enough; just don't be drawn in my any of the more interesting-looking flavours as by-&-large they just end up tasting of sweetner (mint choc is meant to be decent though). Personally I'll just go with vanilla & add other things to it myself. Their unflavoured tastes like feet

>>41842172
>at what weight should i start wearing a belt?
a guy I trust told me to start with the belt @110kg squat
you must know if your back is straight

>>41842307
sucks in water from the air. I'd eat it

>>41841595
lose weight first, worry about that later

My post work out snack is chocolate milk and a banana, is there a better snack for recovery?

Second question, what are the top two ab exercises?

>>41842489
squat and press

Anybody have the "How to cook oats" pic? Need it because I'm curious how they are that way.

>>41842528
For abs?

>>41842534
Compund lifts work out core. Ab exercises are 99% a meme as you dont put mass on your abs and its all about bf%.

>>41842534
you are not to blame this time; sticky isn't working again

yes, no need for ab work

>>41842550
>>41842552
Don't listen to these dyels.
Train your core. Buy an ab wheel if your gym doesn't have one and use it three times a week. It's cheap and the results will speak for themselves.

>>41820414
Can women get buff? I want to get THICC in the arms but I don't know if its even possible. What exercises could I do and what supplements should I take?

>>41842581
I look into it, thanks.

Anyone comment on the snack portion of my post? >>41842489

>>41842590
>What exercises could I do
squat, deadlift, bench press, overhead press, bb curls, lying triceps extensions, reverse flys is all you need

>>41842626
forgot chin ups

>>41831503
At gf's house right now. Bored as fuck. Want to go home to my apartment, but she always wants me to be with her. At times it's really nice, but sometimes I just want to get fucked up at home by myself. I rarely get that oportunity nowadays...

>>41838280
Facepulls 4x20, wide, very wide rack pulls 3x5

Also warm up your shoulders before every workout you fuck

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>>41842640

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>>41842313
This is the nicest thing anyone has ever said to me. Thanks, /fit/. Wouldn't have made this progress without you.

>>41838352
Wtf dude just ride your fucking bike

>>41838649
It's certainly not >bad to just jump off but you should let your body do a cool down just as you do your warm up before exercising.

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Are those Infographic type pictures good workout that i can do in my spare time at home or just a meme?

>>41838352
dont look into it so much, just ride your bike senpai

>>41843080
it certainly wont hurt

had a 1 night stand last night with some cutie, what the protocol for attempting to swing it into a friends with benifits or dating situation?

>>41842640
man everytime i think about having a grilfriend i remember having to lay in her bed till she woke up or she'd get pissed at me for "banging her then leaving." im an early riser and id just have to wait there for hours. shit sucked.

What should i do brehs ?

While doing diddlies i have no problem with picking the weight up, but my grip is failing me.

Should i switch the grip or just train my forearms more ? At 180 lbs my grip is usually failing me at about 3 rep. I'm myself 195 lbs. 17 year old

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Will improving my lung capacity improve my running ability? (5km+)