/QTDDTOT/

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I was going to order resistance bands for rotator cuff strengthening but these ones on the website look different from the ones I saw on youtube . they're called resistance tubes I think. Are they the same thing guys?

If I'm eating at a surplus but walking a lot every day, will I gain fat or will i get some more muscles in my legs?

>>42822343
arguably no but just for shoulder prehab they have the same effect

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Does getting increased heart-rate from being anxious count as cardio? Being semi-serious here.

>>42822415

Yes.

>>42822415
Technically yes, but negated by duration and intensity (inb4 lul I am super anxious 18 hours a day) and the whole bunch of different hormonal and neurotransmitter reactions to it.

>>42821981
Pretty much big muscles/low fat.

>>42822387
Energy in Vs energy out. If you're asking, you're new, you probably don't estimate jack shit in term either of calorie consumption or energy spent during exercise, so I'd go and guess that in your specific case no.
First walking won't get you any muscles if you're a developed human behing (ie not Auschwitz tier). Second, walking doesn't burn a lot of calories. And walking "a lot" is very subjective. So unless you're calculating the exact amount you burn walking and the exact amount you're overeating, you'll gain some fat. You probably don't burn more than 500 cals walking, and that's less than two small cookies...

>>42822415
Depends what you consider as "cardio". You don't activate any muscle beside the heart, so your not burning calories really. Imagining that your heart however gets at 160Bpm during one hour from stress, for it it would be approximately the same as one hour of LISS

>>42822405
Then which ones should I get

How the fuck do I balance my chest out? It's become way too apparent with my shirt off that my pecs are two different sizes. My left looks way bigger than my right pec. I've tried doing dumbbell presses even smith machine press to try and balance the distribution, but it seems like nothing is working for me.
This wasn't always the case I remember my early years of lifting my chest looked pretty identical to one another.

Please help.

>>42822580
Pic.
Maybe try some german volume training but with DB for the pecs, and with a weight challenging only the weak side?

>>42822571
If you just want to work your rotator cuffs, the cheapest. If you plan on using resistance band for anything else (for example it's a very good tool to work out in a hotel room) then get a real, circle shaped rubber band

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Are asians smaller and weaker because as a culture they consume too much soy?

Will store-bought egg whites give me aidscancer?

>>42822689
I think it has more to do with rice being a year round crop. Lack of competition.

>>42822387
Walking is not an exercise, fatty. Make an effort.

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>>42822689
this man consumes a moderate amount of soy milk every day

>>42822785

He's also on a moderate amount of steroids

>>42822785
Yeah, and my 150 years old grandpa still smokes three packs a day and downs five bottles of wine. What's your point?

>>42822811
how many people on moderate amount of steroids can dl 340kg?
>>42822812
my point is that there's nothing wrong with soy milk

>>42822785
Dude asked about too much soy, not moderate amount of soy milk though.

>>42822689
Asians aren't specifically weaker. Look at muay thai and tell me these dudes are weak. It is possible for an "asian" (quotations marks because the word in itself is really vague and open-textured) to get big. Is the average asian guy weaker than the average american guy or european guy? Don't know but probably not. Since most countries in asia are poorer, I'd say they have more physical job so they're prolly a bit stronger. Just a possibility though, since we don't have any numbers.
Are they smaller? Yes and it's genetics. Is it soy related, probably not in itself but we need a scientific study.

>>42822626
I don't have any pics at the moment. German volume training is the 10x10 routine, yeah? I might try that with some isolated db presses. Thats the only exercise I haven't really tried yet. You got any more recommendations?

fu ck this sucks

If I fast 2 times a week and feel hungry most of the day will I lose weight?
Or do I need to count calories?

>>42822931
Count calories. I can feel hungry after a 9000cla binge.

>>42822878
It's indeed the 10x10. Only idea I have... What's your chest routine right now?

Why is "swimmer body" associated with ottermode? Wouldn't it make sense for professional swimmers to get a decent layer of fat to improve buoyancy so that they can direct more of their power towards propelling themselves forward? Or is the hydrodynamic advantage such a big factor?

I either look fat or fit. I don't think I've ever been in that in-between point in the past 10 years. I'm 6'0" and float between 84kg (current weight, where apparently I look fit) and 89kg (where I think I look fat). What's up with that?

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>>42822785

>750
>Overhand grip
>No belt

Goddamn.

>>42822988
Right now just standard barbell and incline barbell presses with some chest fly machine. I'll usually switch to db presses every other week.
I hardly ever work on my lower chest/decline lifts, i'm not sure if thats something to take note of

>>42823040
>>42822988
I forgot to also mention im usually lifting a 5x8 routine.

>>42822822
yes there is have fun with your titties

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>started lifting a month ago
>been progressing well on deadlift (broke 1 plate)
>trying to up the weight
>starting to feel tension and pain in my lower back

What should I be doing to build the strength of my lower back/ posterior chain so I don't hurt myself on deadlift?

>>42823039
hookgrip famalam
he has a 330kg no straps dl too

>>42823074
Romanian deadlifts will help strengthen the area.

>>42823074
Deadlifts.

>>42823055
Probably nothing to do with the routine though, more like form. But that's a lot of volume so it might have worsened the imbalance.

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>>42821981
yesterday after my workout I decided to go beat up a punching bag a bit. If it matters it was one of the ones with a water base, not a hanging bag.

Afterwards my hands were shaky as fuck. They both were, but my left hand was especially bad. I'm talking it looked like I had fuckin' parkinsons or something.

Is there a reason for this? Is it something someone who's new to "boxing" should expect? I'd never really spent any time hitting a bag like that so it was new for me.

Anyone with punching bag experience able to offer any input on this?

I;ve been going to the gym for around 2 weeks now 5 times a week and keeping my diet in check. How long until i see noticeable gains specifically on the abs and biceps/triceps area

>>42822689
Say that to their Olympic weight lifters

>>42821981
I can have bacon and/or ham for the meat part of my breakfast omelet
Which one is better for protein gainz, ham or bacon?

>>42823489
Depends. Are you cutting your calories? What's the provenance of the meat? What's the quality of the meat? In which quantities? There's no absolute answer.

>>42823283
Be more specific. Are you a hamplanet? What do you do in the gym? What do you call "diet in check"?
My crystal ball isn't that powerful

>>42823202
Probably muscle soreness and low blood sugar.

>>42823642
I'm in the rowing team in college and I'm looking to go from 140-160. I'm at 145 rn
The meat is private college cafeteria meat, which is higher quality than public school meat.

Best Exercises for Bicep And triceps, fairly new to the gym and havent seen anything more effective than hammer curls

>>42821981
How do I get good clean skin?

>>42822785
Filthy frank has got big.

>>42823678
So you're aiming to bulk, but with only approximate macros. Go for the ham then, more protein than in the bacon since less fat. Get some good fats elsewhere (in any case bacon's fat isn't the best).
As far as progress goes, don't expect anything drastic from rowing it self. And at 145, don't really expect abs, unless you're 6 5 you're too fat to see them. Bulk until you reach your goal, then cut. Bulk slowly though, don't gain more than 1 pound per week or you'll be packing up fat mostly.

>>42823833
I'm 5'4, I was around 125 pounds 3 months ago when it all started. I still look skinny, except for my legs and to an extent my arms, they've gained a lot more muscle.

Also, I work out 5 days a week in the mornings on the rowing machine from 45 minutes at the least to 1 hour 20 minutes at most, alongside that we're at the river rowing 4 days a week Monday, Wednesday, Friday and Saturday.

I want to build some stamina so I can gorilla fuck my girlfriend, but I want to get bigger too. Is there an amount of cardio I can do that will help build my stamina without wrecking my gains?

>>42824088
Just do some conditioning after your work out and eat more to compensate. You'll want to do it anyway because it'll increase your work capacity and stop you getting gassed after every set.
Brian Alsruhe has some good videos and routines incorporating conditioning and he's a monster.

ohp 50kg x1
bench 60kgx5

am i going to make it?

>>42821981
Is using elliptical machine enough for my legs? This is the only leg exercise I do. 20 min on average resistance. 5 times a week

>>42824745
>ellipticals are shit tier
You're better off with a rowing machine

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>>42824853
elaborate please. i thought its good cause of pic related

Want to make sure that I'm deadlifting correctly so I'm going to try to summarize what I do in the gym and appreciate the feedback.

Walk to the bar, feet below and shoulder width apart.
Bend my knees enough to where I can reach the bar. I keep my spine straight and look straight ahead.
Lead with my legs lifting up the bar, then start using my back and finish by extending my shoulders back.

PLZ HALP ;_;
My abs and lower back are sore from yesterday's upper body workout but I really wanted to hit legs today. What do? Don't wanna snap my shit up.

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When I do some cardio I get sick. My throat swells up and gets really painful. It gets harder to breath. It usually lasts for around 3 days.

Why the fuck does this happen and how do I stop it? My doc has no idea. I have been doing sports my whole life and I've been sick on and off. When I quit, I'm fine. I live relatively healthy aside from sleeping problems

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5'11", 185lbs. I've cut down from 210lbs by lifting and eating at a caloric deficit for the last 15 weeks. Starting to stall on weight loss a little bit. Should I cut down until I can see my abs, or bulk up and cut later? Any other advice?

When I DB bench press I feel like I'm using my arms more than my chest to press the weight. How do I focus more on using my chest. And are ground flyes a valid alternative to flyes?

>>42821981
what's best for secondary lifts?
like strength lifts like bench and squat 4-6 is best.
accessories like tricep push downs 8-12
but what about secondary lifts like chin ups, barbell rows ect?

>>42825819
If by arms you mean your forearms than that's preatty normal if you are new to dumbbell work because you have to stabilize the weight and you're grip might be weak. If you feel it more in your delts than pay attention to retracting your scapula before pressing.

>>42825495

>wutang tattoo

I sincerely hope you are aware that because of this, you will never be taken seriously in any cbt. Ever.

>>42825880
*pretty
*then

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>>42825495
>tattoo of a black musical group
why?

I have the same pepperoni nipples

>>42825892
>>42825905
i wish i could go back and slap my 18 year old self in the face. should I get it covered up or removed?

>>42825875
>2
What are your goals for those lifts? They are compound lifts just like bench, deadlifts and squats and can be programmed like them too. 3x5 is fine

>>42825926
you know what to do
https://www.youtube.com/watch?v=lGvuX29HyJQ

>>42825926

Either wear it and take the roasting or get it covered up and changed into something else

>>42825068
Ask Google how to "hip hinge". If you can do that properly, and you're doing the things you mention, you'll be fine.

>>42825190
There are very few cases where your low back should be sore. Have you been doing something silly?

>>42825495
>Starting to stall on weight loss a little bit
Take a break form cutting. That does not mean bulk. Just relax for a couple of weeks and resume the cut.

>>42825598
If your numbers are going up in the gym.

>>42825819
Could be a number of reasons. Make sure you keep your forearms vertical throughout the movement.

>>42825926
>im going to get a tattoo of an over hyped 90's boy band!

there were worse choices, imagine a B44 tattoo
https://www.youtube.com/watch?v=Mhv6gipA3dc

>>42825880
Am I supposed to be keeping my scapula retracted throughout the duration of the lift?

>>42825926
>>42825944
Covering/changing a tattoo is fucking stupid imo. Either leave it that way or remove it. Can be pretty expensive I think but it'll be worth it.

>>42821981
How to do sit ups without tearing myself a new asshole ?

Also, opinions on dropsetting after doing a compound 5x5

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>>42825495
you must be a hard core gamer

>>42825966
>There are very few cases where your low back should be sore.
What? What about Deadlifts or Good Mornings or heavy Low-bar squats?

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>>42826004
this is so you could play Wu-Tang: Shaolin Style

>>42825990
Yes. That way you can engage your chest more and your shoulders are at a safer position. Also arch your lower back a bit to help with that.

How do I activate my glutes more during squats?

The few tips I had so far were a wider stance, to screw my feet into the ground and to squeeze hard at both bottom and top. Anything else?

>>42826036
Are you doing high or low bar squats? Low bar should activate your glutes more.

>>42823011
swimmers dont need bouyancy they need speed. lower weight=more speed.
>>42823719
hammer curls and reg dumbbell curls for bis. tris are lying tricep extension and rope pulldowns and dips.
>>42824607
not with that attitude.
>>42824911
cardio wont really make big legs just more endurance.

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How shit tier is this routine? Need to work on my glutes. Rep range will be around 12-15 x 5.

>Day One, Legs v1:
goblet squat with band
bw side lunge
glute bridge
single leg glute bridge static hold 20-30 sec

>Day Two, Pull:
pull ups
face pulls
shot gun row/croc row
bicep curls

>Day Three, Legs v2:
sumo deadlift
cable deadlifts/rdl
cable pull through
bw side lunge

>Day Four, Push:
db bench
incline db bench
landmine shoulder press
tricep kickback/extension

>>42826226
Pretty shit-tier tb h

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>>42826027
Thank you.

>>42826265
No problem m8:)

How do you know the bar is in the right position when doing low bar squats? Sometimes I feel like my arms+wrists are doing all the work when going up and I notice that the bar ends up moving around while I do my set

On a bulk, why would you eat the same amount of calories on a rest day as you do on a lifting day? Wouldn't you just gain more fat that way? Wouldn't it be better to eat less on rest days and more on lifting days?

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If I do 1000 pushups a day for a whole lot of days will I look good?

Will I make more gains if I do two short workouts per day instead of one long? Same muscle groups, morning I go heavy low rep, evening light high rep, about 10 hours rest between each workout.
I do two workouts per day on Sunday and Monday, rest at Tuesday, then one workout Wednesday and Thursday and rest again for Friday and Saturday.

Natty asking.

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I jumped into the gym pool completely naked today and the gym staff and people were too beta to ask me to leave. Am I alpha now?

>>42826356
your back should be leaning more forward on low bar so that the bar doesnt move. look up youtube vids on form to get the best idea.
>>42826367
you would eat a bit less on rest days but the trick is this. on work out days you need energy, on rest days is when the actual muscle rebuilds and needs enough protein to do so. so eat alot then do a quick cut. dont do 6 month cycles go for like 1 month cycle.
>>42826406
some guy here did it and he get man boobs because that part of the pec was only trained. so no.
>>42826491
yea you can do 2 workouts. sometimes i do lifting in morning and come back later after lunch for cardio. gains will be good.
>>42826496
you are the scary alpha that people are scared of and will run to you when they need help. you wont be chad tho.

>>42825458
thyroid

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How many fucking calories are in a subway sandwich??

I just want a footlong club with lettuce, mayo and pepperjack cheese. Subway's nutrition thing says thats only like 450 alories for a footlong, which seems impossible. When I just put "subway club" in myfitnesspal it's like 750. Does anyone have any clue? No way a footlong sub with mayo and cheese only comes out to 450 calories.

>>42826587
buy ingredients and make it yourself you fucking pleb

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Is something like pic related possible natty at 6'3-6'4? I know this guy is on roids, but would 250-260 with abs be possible natty?

>>42822846
"Too much" is always bad by definition.

>>42826648
Not that it matters at all but i'm in college and can get free food basically from meal plan money...so fuck you, answer my question if you're gonna give me the (you)

What is the best exercise(s) for bicep gains?

>>42826659
>250-260 with abs be possible natty?
https://www.thecalculator.co/health/Fat-Free-Mass-Index-(FFMI)-Calculator-794.html
that's a minimum of 26 FFMI, so no unless you have literally once in a generation world class genetics

After a looong time of going injury-free, within 3 weeks I've fucked up my adductors, a triceps, and today traps. Should I just take a break?

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I need a calorie estimate, lads.

>>42826674
why would you eat shit food you can't calorie count when you could spend the same amount of money, get food you can count, and probably make several portions out of? you're weak if you MUST have a Subway™ sandwich. Good goy.

>>42826686
thanks m8. I'm just trying to find an attainable goal with the right combination of size and leanness.
What's the best I can hope for?

>>42826729
75? It's basically just water with a bit of sugar.

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How can I sick to a routine?

I was doing well for a couple months but my life suddenly got crazy. I work full time and I'm going to college to finish my degree. Twice a week I have a 1.5 hour commute to college and I'm juggling spending time with my girlfriend who is still at college too.

My biggest issue is that I have ADD and it's always led to me resisting routine. I was medicated but I didn't care for the side effects, and I've found with regular exercise and meditation I can be mostly normal. Anyone else with ADD have advice on how to balance a hectic life and find time to work out regularly?

>>42826748
Bitch did you even read what I said? I cook 3/4 meals I eat, and I cook them well. I have $800 dollars to spend on my meal plan account that I must spend before christmas and I like subs. I just want an estimate if you'd quit being such an ass

>>42826770
yeah, you've got it all figured out, except you can't figure out the calories in a fucking sandwich. kys

>>42826783
>seeking a 2nd opinion is a bad thing

I'm fairly sure it'll come out to around 550 realistically.

>>42826819
>550
yeah, probably 550 in the bread alone

>>42825819
Squeeze press as an accessory

>>42826226
>15 sets of 5
duuuuude

>>42826226
just do some lying hip extensions for volume twice a week

How many weeks of SS before I'll start to see the results?

Is it normal to do bench and OHP on the same day for a PPL? I just did Coolcicada's PPL for the first time today and I was so tired from benching that I could barely press right after. On the other hand, I got a crazy pump that I never got doing SS

>>42824088
If you eat back what you burn from cardio it won't eat into your gains nigguh.

>>42827073
kek

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what are your TDEE's, /fit/?

I have been trying to log mine for a few weeks but very frustratingly my weight keeps bouncing up and down ... I guess it is just from bad weighing times or something. Anyway ...

I'm 6'1, about 190 lbs, and I walk about 2-4 miles a day around my college campus, plus go to the gym 6 days a week where I lift and occasionally do cardio. Is 3000 too high an estimate? I have been trying 2200 as a cut but the weight is not exactly falling off yet...

I am so tired after workouts that I can't even rerack the weights. Today some guy helped me do it because I couldn't. Is it normal?

How to not bust my nut in a minute?

>>42827559
No. You don't have to go all out on every workout. You don't even need to ever go to failure on any set.

>>42827173
Two

>>42827835
Don't start jackhammering immediatly
flip her legs over your shoulder, put your dick in a little and use the fingers in the meantime. No need for a lot of thrusting and she'll come fast.

I'm doing PPLPPLx right now. I'm having some problems with legs recovering since I've been neglecting them for a while thanks to an injury. I've also been doing DLs on Pull days. Should I transition to PPxLx until my legs start recovering faster or do PPPLx so I can keep going to the gym as frequently as I want to?

Should I only aim for strengh training when cutting or can I go hypertrophy too?

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>>42823642
>Probably muscle soreness and low blood sugar.
eh i'm a type 1 diabetic so I know if it was low BS or not and it wasn't that hahah. Could just be muscle soreness I suppose but it didn't happen until just after beating up the bag. I only did it for like 5 minutes too.

I guess I'm not really used to taking that sort of punishment on my arms/wrists tho.

>>42826729
get a food scale, then you can weigh shit like that & just google it

>>42827185
pls help

Can someone explain the Sean10mm's Starting Fitness daily accessory work to me? I'm not sure if I have to do all of it after every work out or like just a couple. Also if you have any way I could read up on how to do any of the exercises he mentions that would help as well.

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Is there a big difference in back activation when you put your knee on the bench during dumbbell rows vs keeping your foot down?

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How to get this mode?

>>42828507
Hard to tell without perspective.

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>>42828444
I'm assuming you mean you're nowhere near a bench... if you're doing db rows with your free hand on a bench and both feet on the floor that's retarded. I guess you could just do them like barbell rows, but that sort of defeats the purpose. It's better to have one knee on the bench while doing db rows since you don't need to worry about posture as much as you would if you were standing. In terms of hitting your back, if you're doing the exercise 'properly' i.e. either on the bench or like a barbell row, then there's probably not much difference I suppose

fellas, I'm currently finishing cycle 2 of 531 and im doing the Triumvirate version but im looking about switch up some exercises or change how im doing the accessory exercises. How are the other versions like (BBB) and etc.

Should I train calves, when I'm doing squats.
Some guys on a forum told me that squats also train your calves. Is this true.

>>42828507
Upper/Lower split twice a week with heavy barbell compounds and some bodybuilding assistance exercises

https://stronglifts.com/5x5/#Home_Gym
does this gay shit work?
also I only have in my gym a smith machine, should I give up and go to a professional gym?

So the day I do back is the day after I do shoulders. I've been trying different exercises for various muscle groups until I found ones that I feel the most, feel most comfortable, etc.


The problem is I end up doing Lateral Raises for lateral delts on day 1, and reverse flys (but essentially bent-over-rear-delt-dumbbell-flys) for rear delts the day after. I kind of feel lateral delts firing in both exercises, am I overworking my lateral delts by doing this?

do you guys think it would look weird if i went out and bought a queen sized bed and bedframe for my on-campus apartment for grad school? almost everyone else has a twin bed. it's a pretty small room, but i think i could make a queen work. i just really like splaying myself out when i sleep, and it's hard to do on an xl twin

>implying sleep gains aren't /fit/-related

when doing pushups or any two-arm exercise, how do I force myself to distribute my effort evenly across both arms?
i feel like my dominant fapping arm has been overcompensating for my weaker arm

>>42821981
are this lower days balanced in terms of quad and hams?

Day 1 Lower (Monday)
Squats 3x3-5
Deadlift 3x3-5
Single Leg Press 3x5-7
Standing Calf 4x6-8


Day 4 Lower (Thursday)
Glute Bridges 3x6-8
Leg Press 3x6-8
RDL 3x8-12
Seated Calf 4x12-15

How's this / should I change anything / is anything missing? Relative noobie

MONDAY
Barbell Squat 3x8
One Arm Dumbbell Row 3x8
Standing Dumbbell Calf Raises 3x8
Clean Deadlift 3x5
Walking Dumbbell Lunges 3x10

TUESDAY
Bench Press 3x8
Dumbbell Flys 3x8
Face Pulls 3x10
Incline Dumbbell Bench Press 3x8
Standing Dumbbell Tricep Extension 3x8

THURSDAY
Bent Over Barbell Row 3x8
Barbell Squat 3x8
Wide Grip Lat Pull Downs 3x8
Seated Cable Rows 3x8
Clean Deadlift 3x5
Dumbbell Curls 3x10

FRIDAY
Military Press 3x8
Face Pulls 3x10
Dumbbell Lateral Raises 3x8
Incline Dumbbell Bench Press 3x8
Dumbbell Shrug 3x10
Crunches 3x10

What is a good efficient fit app to log your excersise, im looking for something routine and spartan no flashy stuff

Getting called in to see a model scout representing some big companies two days from now - only found out this morning. What can I do to assure peak aesthetics during that time?

RN I'm trying to escape ottermode so I ain't swole but I carry more muscle than most other male models my age (20).

Is there anything I can do in this small space of time?

Hey /fit/. I'm a fat piece of shit, but am looking to diet on a budget. My parents are going to start giving me $200 a month for spending money. I want to spend around $75 of it a month on food shopping, $100 at most so I can pocket the rest for other shit.

What are some good cheap meals to stay within a range of $15-$20 a week?

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>>42821981
Is this routine okay? I find it fun and my gains are okay but I don't want cuck myself out of even more potential gains

I'm doing Texas Method and thus squatting 3 times a week. Is it okay to also run three times a week on the days I'm not squatting (with one day as total rest), or would I be at risk of burning out my leg muscles somehow? If I couldn't, how many days a week do you think I could keep squatting? 2?

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>>42821981
>Squats go up about 5 lbs a week
>BP is stuck and can't go past 160, someday's I have to even start at 150 to get the first 5 reps out

Wtf is happening?

Any lifting-friendly sweatpants recommendations?
I'm looking for something warm enough to wear while lifting, but not so warm that I start to sweat too much.

is lean bulk possible?

>>42830420
Sweatpants material shorts, friendo. Always perfectly cozy

>>42830303
I would run after squatting. If you're just jogging, it shouldn't matter

>>42830081
Chicken and rice will get you down to $2.50/meal. I spend $500/month on food because I'm not a faggot

>>42829531
If true noobie, you need to do lower volume higher weight. You need to squat and deadlift 3xweek to escape DYEL mode

So, I don't have one of those high supports to help me do squats. I can get the barbell up to do the overhead press just fine, any help to do it for squats?

>>42829715
Just don't do anything drastic. Eat more nuts

>>42830586
A real "lean bulk" is just a controlled bulk that ends with your muscles being more apparent under your fat

>>42829451
Depends on type of squat and foot position on presses

>>42829318
Takes practice. It's part of the development of coordination. You need to learn the movement before you go for volume

>>42829090
No one cares. Get a fucking king. Bitches love big beds

>>42829060
Smith machines are cancer. Squat or give up

>>42827185
This is exactly why PPL is an inferior program

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what does /fit/ think about Smith machines?
do they work?

>>42830661
why lift anything when there are perfectly good forklifts rolling around

>>42830698
in other words, they are useless?

>>42830632
It just occurred to me it's called a rack. I don't have a rack to do regular squats. Would it be bad to just switch to front squats? I feel like I might injure myself switching from front to back when I get to too heavy weights.

>>42830632
Jefferson squats are a real movement.

>>42830661
They're the same as doing the old people unilateral machines. Free weights are the only way to heaven

>>42830374
You aren't eating enough.

>>42829081
What planet are you on?
Are you the 9 day routine guy?
You have a day for every head of the quadriceps too?
Do you work your abdominalis minoris as well? Is that on its own day???????
(Insert link to SS here)

>>42828716
Calves are a pure volume muscle. I walk all day, work a physical job and have pretty damn good calves. If you're that insecure, you're gonna have to eat more and do cardio to hit the volume you need

>>42827888
Your muscles don't forget what you train because you're cutting. Always train to your long term goals no matter what.

>>42827877
If you ever want to be strong, training legs 2 days in a row will get you nowhere

>>42827413
1: you shouldn't be cutting
2: you shouldn't be worrying about your weight
3: subjective eating has been proven to be the most effective dieting method.
Your needs change, your electrolytes change, your hormones change. Stop worrying about it and lift some weights

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>>42827914
micro-fractures if you hit the bag pretty hard. Will go in a couple of days at most. Next time wrap your hands.

good excersise tracking apps please?

>>42830770
should I try squats with free weights?
I've only used the smith machine

What's a good bodybuilding routine for a natty?

>>42830660
Thanks senpai

>>42830996
please this

I AM COMPLETELY UNABLE TO DIGEST RAW OATS. HOW DO YOU GUYS DO IT IN SMOOTHIES

I have tried to make smoothies for bulking help. Nothing major, just some fruit (strawberries and bananas), a cup of milk, a cup of oats, peanut butter, some yogurt and a handful of almonds I have at night.

However, it seems that the oats do the opposite of what they are supposed to do, and they make my shits horrible. Right after finishing it, I start having gas and the next morning my stomach is not feeling great and then I have the nasty shit the next day

I have tried everything people suggest. I switched from old fashioned to quick oats that are smoother. I let the oats soak in the milk for an hour. I reduced the oats from a cup to half a cup. Nothing works.

I love these smoothies because they taste great and are refreshing to have a cold drink, but it doesn't seem like I can have them, and I'm fine having regularly cooked oatmeal

Do other people ehre have this issue?

Is 6 exercises enough for a workout?
4 sets high weight for 2 reps, 3 sets medium high weight for 9 reps, 2 sets medium weight for 12 reps.
I do PPL so it ends up being 2 exercises for chest/shoulders/triceps and 3 each for biceps/back roughly.
Workout 5x per week also.

Is there any isolation exercises I should be doing while doing Stronglifts 5x5?

I want to do curls and some sort of forearm exercises on the side but idk
Also neck

Can I start a squat from a bench press rack? Like seated and getting up, provided I don't have a squat rack?

>>42824019
Franco? Is that you?

is joking about slapping the opposite gender a crude joke?

was i being a dick? or was it because the person doesnt know me well enough to know im a very non-violent person and would never engage in that kind of behavior?

>>42831328
What is the best excersise logging app?

>>42831335
LOL don't make aggressive jokes to people who don't know your nature you idiot, especially if you look like you lift.

>>42821981
Going to start lifting again, legs three days a week. Can I just do deadlifts twice a week and squats once a week, instead of doing a two week cycle? I feel like I would rather progress faster on the DL to strengthen my lower back and my traps. My legs are gonna be getting hit hard enough by the leg presses I'll be doing after the main lifts.

>>42822785
He looks like an asian less ugly and more put together version of Sam Hyde.

>>42828716
I'm just gonna do twenty minutes on the stairstep machine after each workout. Don't they say frequency is the most important thing for calves? A few months of that and I'll probably see some development. We'll see.

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Just how effective is calisthenics (assuming you do all the variations and "hardmode" exercises) when it comes to achieving a decent physique

>finish chest workout
>go home
>light stretch marks on my chest that go away the next day
Should I kill myself, bros? Or just go lighter?

dumbbells = 80lb
bench = 140lb

How many set reps should i aim for the following:

incline sit ups
suspended leg raises
V sit up

im doing these excersises to strenghten my core for posture reasons im not only interested in mass, what amount of sets and reps should i aim for before moving on to a different excersise?

>>42830661
>>42830737
you are cheating yourself by using smith machines. the bar is on a fixed path so you are missing out on using stabilizing muscles

should I remove my chest hair?

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>>42821981
So I'm a cunt hair away from 6' guys, not noticeable at all when I wear shoes since even chuck taylors give me that hair to over it, my question is how do I make taller girls comfortable and not all self conscious about height?

I live in a place where my height is about the average, on top of being one of 10 beaners that live in a 10 mile radius I'm a bit of a novelty around here. Tall women is all I have to work with around here, any tips?

>>42831621

this is generic mr. miyagi advice, but don't even make that a thing to consider. contrary to popular belief, there are women who learn to enjoy new types of men, same as men do. if you're /fit/, that trumps your beansprout stature in initial contact anyway. just gotta be a cool guy.

>>42831654
if women can learn to enjoy any kind of man then why lift at all?
learn to enjoy me being and overweight virgin who still gets his ass cleaned by his mother

checkmate atheist

>>42831654
> if you're /fit/

I'm giving it my all Anon, I was 5'11 and 138 when I was 18, through hazing and meeting some /fit/bros IRL I was able to bump my weight up to 170 and I actually grew a bit lol.

Im picking it up again now that I'm in school and can afford gym membership, I lift for me but I hope that it will lead to some social gains too

I have a pair of adjustable dumbbell bars that take standard weight plates and small enough of weight plates that I can increment them in 2.5lbs per dumbbell increments. Can I do stronglifts 5x5 with them instead of a barbell? Does anyone have any recommendations for a good dumbbell program?

i ate some chicken that only got up to 160 internal temp, am i going to die

>>42831924
da

>>42827413
You sound pretty retarded so here's the basics.
Your tdee only changes like 10 cal/pound so don't worry about it. You can never know your true tdee without lots of observation and experimentation with your diet. You're not eating 2200 calories and not losing weight at that size, you just suck at counting calories; start using a scale. You're not walking 3 miles around campus per day cause you're not there everyday.

Stop lying to yourself or stop being a moron and you might see results.

>>42828542
This guy knows nothing about rowing, he's just an armchair lifter don't listen to him

>tfw slipped disk
>can't deadlift or squat anymore
>can only flat bench with no arch

What do I do now dear friends. Do I just give up and lose all my gains.

>>42832087
how did it happen, breh?

>>42831501
Very. Just takes aaaaaages in comparison.

>>42832087
If you slipped a disc you have a PT and should get their advice. If not you should stop lying online to get out of lifting

>>42832193

No idea, back ached for a long while and went to doc, told me it was slipped disk. Probably from OHP, I tend to bend my back on it too many times..

>>42832350
fek mang. how much were you liftan?

If I go to the gym and weightlift and bulk for 2 months (skelly former highschool rugby winger) will I punch harder than my same-build friend who goes to ""boxing lessons" (cardio circuit with some bag work) for the same amount of time? He's going 3x a week and I'm going fullbody x3 cardio x2.

How do I condition myself to go to the gym when I'm scared of the Slavic skinheads that go there ?

>>42832695
The only reason wingers score tries is because they're marked by wingers

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So did SS and made nice gains but want to move to more aesthetic/less strength focused oriented routine and saw this 5 day elms routine:

Day 1 Lower (Monday)
Squat Variant = Squats 3x3-5
Deadlift Variant = Deadlift 3x3-5
Single Leg Exercise = Single Leg Press 3x5-7
Leg Extension 3x6-8
Standing Calf 4x6-8

Day 2 Upper (Tuesday)
Horizontal Push = Bench Press 5x3-5
Horizontal Pull = Barbell Row 4x4-6
Vertical Push = Overhead Press 4x6-8
Vertical Pull = Chin Up 3x6-8
Triceps Isolation 2x8-12
Biceps Isolation 2x8-12

Day 3 (Wednesday)
Rest 1x24

Day 4 Lower (Thursday)
Hip Hinge Variant = Glute Bridges 3x6-8
Leg Press 3x6-8
Single Leg Exercise = Single Leg Press 3x6-8
Leg Curl 3x8-12
Leg Extension 3x8-12
Seated Calf 4x12-15

Day 5 Push (Friday)
Horizontal Push = Bench Press 3x8-10
Vertical Push = Overhead Press 3x8-10
Close Grip Bench Press or Dips 3x8-12
Triceps Isolation 3x12-15
Chest Flys 3x12-15

Day 6 Pull (Saturday)
Horizontal Pull = Barbell Row 4x8-10
Vertical Pull = Chin Up 3x6-8
Weighted Back Extensions 3x8-12
Biceps Isolation 2x12-15
Face Pulls 2x12-15

Day 7 (Sunday)
Rest 1x24
the QUESTION is,

1. can I like just do squats,deadlifts, calfs for legs on day 1 with some ab work at the end and then single leg press and leg curls on day 4(along the hip thrusts and standing calfs, ) ? my legs are pretty nice from doing SS and dont want them much bigger

2. could I like do on day 2 light weight OHP with heavy bench and then on day 5 do heavy OHP with light bench so bench and ohp dont gimp each other? because benching and ohping heavy onthe same day means one will suffer

3. could I add lateral raises on day 6 alongside the facepulls/rear delt flys so I have some lateral work done?


thanks senpai

>>42832718
face tattoo

>>42832585

Not too much, I'm pretty new to the whole lifting thing. I was doing 3x5 ohp at 40kg 60kg bw

>>42823074
shouldn't be an issue if you're using good form, you're not in any real danger of going to snap city until you're handling 315+

>>42830661
they work but they're shit replacements, same for resistance bands

>>42821981
asked this in a different thread, but didn't get an answer.

When I struggle with a rep I instantly chicken-wing it. My elbows flare out to 90 degrees from my body and the bar moves to where it's above my neck instead of my sternum/chest.

How can I prevent this from happening? Is there some body part that is weaker than the other? e.g. triceps are weak so I use front more pec/front delt

>>42833320
Lats. You should be pulling your arms down with your lats. You should also have an arch in your back allowing you to "push through" your lats. When I max out, my lats get a baby pump cuz I'm benching correctly

Am I training too much? I am doing PHUL 4x a week as a weightlifting routine, but I also train MMA 4x a week and supplement it with 2x swimming a week. I am trying to eat a fuckton of food, but can I expect considerable mass gains?

>>42833333
interesting. my lats have been a weak point in the past. I guess I'll have to work on form again.

Is not being able to walk the day after leg day just a meme to sound tough? Some of my "friends" claim to always have sore painful legs after leg day while for me that feeling went away after the first few weeks. I tell them they're retarded and they tell me "you're not going ham enough bro".

>>42831278
Technically, you can just do the big lifts with more volume. You do not need variation, especially if you're aiming for strength
Push: Bench, OHP, neutral tri ext.
Pull: Full BB bent over row, pull ups, hammer curl (I would add upright row/face pulls)
Legs: squats, deads, hip thrust

If you lift 5x/week to skip legs the second round, you're only hurting yourself

>>42833369
These are the guys who hit legs once a month and only do lmao1plaet

If your legs are sore at all after day 2, you are just hurting yourself. Protein synthesis for reparatory purposes returns to normal after 48 hours.

>>42833369
maybe they have shit joints, my coach has issue walking after legs because his knees are shit. Muscle pain doesn't usually kick in immediately, it's usually a day later. If your friends are bitching about pain all the time then that usually means that they don't train often

>>42831193
The oats need to be soaked or finely chopped.
The body isn't made to digest raw oats you infidel.

>>42831006
Free weights are the only way to heaven

>>42833360
So you've been doing your routines for a while now, are you gaining weight from your current caloric intake? if yes then keep doing what you're doing, if not then eat more.

How soon after a workout would you take a recovery beverage or supplement? I have a half hour walk before I get back home from the gym.

>>42833433
lot of pros recommend immediately.

>>42822689
>smaller
Asian is a blanket term. The northern Chinese and South Koreans tend to be taller. Overall, though, Asians are probably smaller because of genetics, the same way Scandinavian people are taller.

>weaker
If we're talking pound for pound, not really. If we're talking sheer size like Brian Shaw vs. Lu Xiao Jun, of course. But that applies to the everyone.

>>42832695
Punching is a technique. Bigger muscles does not automatically mean better punch.

Should I ask out the personal trainer at my gym. I really, really like her and have spoken to her a few times and I don't know if she's interested or just being nice. I have had good success asking out girls in the past but she makes me feel nervous. I guess I'm just worried it will make things awkward.

>>42830770
Calves are a pure volume muscle. I walk all day, work a physical job and have pretty damn good calves. If you're that insecure, you're gonna have to eat more and do cardio to hit the volume you need.

That stil doesn't answer my question: so one more time.
Are the calves highly involved in a squat?
Yes or NO?

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is my form ok with this front squat

>>42822689
Nah its genetic composition.
Look at people from the Netherlands or pikeys.
Skinny but if you get in a fight unless you a marine or martial artist you might as well call an ambulance first.
Strength isn't necessarily how buff you look.

>>42833573
how should we tell when the vid cuts off your lower third

How soon after i wake up can i start liftan

i heard body needs time to prepare before spine can be loaded

Getting a lot of shin pain (possible shin splints) from high bar squats.
Sitting back far enough that my knees are not tracking but still getting it.
Work out in fairly flat New balance trainers, could this be part of the problem?

>>42831565
Failure. I add weight though because I'm not a pussy

>>42833433
As long as you don't consume anything else, it has to do with how carb loaded you are.

When I'm cutting, I need it in 20, when I'm bulking I can stretch it out to an 90 minutes. I personally believe you should eat real food as your post. My bench went from 185-240 just eating a real meal PWO

>>42833598
more in relation to my back

>>42833660
You seem to start rounding near the bottom, i imagine there is also severe butt wink

>>42833554
You need to make more casual conversation to feel her out more. The only times an abrupt date request are change encounters, and circumstances that the lady is clearly inclined.

>>42833633
Sounds like you need to stretch. Shin splints are from micro fractures from abuse or when the muscle wants to separate. If it's just pain, you need a better stretching routine.

>>42833667
The only times asking a girl out abruptly is a good idea********

>>42833360 cardio makes for the cleanest gains. Don't try to "eat clean" though. You need bulk calories, not fiber

>>42833665
this is very possible. i have tight hip flexors. I'll continue stretching, and get a better video later

>>42833333
What a shit get and by a namefag. This board is the worst fuck you all.

So is the only way to lose bf% by losing weight?

>>42833667
Cheers, i'll look into it

When doing lateral raises, is it ok to do the last 5 or so reps at less than halfway movement range? i do 3 x 20 and can't get them all the way up after 15, but at the same time if i stop at 15 i don't get near the same "burn" sensation as if i did 20 badly.

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>>42832928
>>42832928
>>42832928
>>42832928

>pls respond

>>42833750
arguably no. do some heavier L-raises beforehand if you want the burn.

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>>42833750
>>42833787
forgot pic (shitty one but you get the idea)

I got injured and didn't work out for 3 weeks. 1 week back and I'm still looking soft. How long till l start looking like I did before (I haven't gained any fat)? I was at a really good point :(

>>42833719
https://www.youtube.com/watch?v=GIX-RyorgkQ

>>42833804
alright, should i do them as warm up or 3 sets to failure, and is there a rep range i should aim for?

>>42822580
Stop sleeping on your left side. It compresses your shoulder with and makes that pec look bigger. Also try isolating right pec with dumbells or cables

Why are one-handed tricep extensions so fucking hard? I can barely manage one rep at 10kg.

Also, how do I stop myself from thinking of killing myself?

>>42833925
You haven't done enough yet. I'm weak as hell, but I started at 8kg and I'm at 12 now.

>>42827185
Do PPL with shoulders/legs on same day

>>42827877
PPLxPPLx and do shoulders same day as legs

Thought I had a tricep strain/tricep tendonitis, after a week off and a lot of heat I went back to the gym yesterday, the pain is mostly in the elbow itself now less than the tricep area.
I keep putting heat on it except for after the gym when I put ice.
Any ideas of what it might be?
Should I take another week off? I really don't want to as it doesn't hurt that much, just stiff if I leave it bent for too long. Not sure what else to do.

>>42833827
So can you actually recomp if you aren't a newbie?

>>42833943
How long did it take you to get to that stage?

>>42833774
Run program as written for a few weeks
Implement your changes
Assess
Report back

I always feel incredibly lethargic after working out. (calisthenics + cardio) This is an issue when I have to do it in the morning and the lethargy carries into the afternoon.

How do I get energy after working out?

>>42833967
stop doing pushdowns
do overhead cable extensions really light, focus on the eccentric portion (3 secs at least). 3x20

>>42833975
I don't know exactly. I'd guess a month, maybe a month and a half? I do them 3 days a week, 3x10 for both arms.

>>42834063
Could I do overhead tricep extensions with light weights instead and focus on the eccentric part?
Also how long roughly does elbow pain like this last and should I stop lifting in general until it's completely gone or is it possible that it'll heal whilst lifting?

>>42834087
Yeah sure, try it out.
If it's a tendon issue it can take a few months. Doesn't mean that you can't lift though. Eliminate all exercises that cause pain. So probably all direct tricep work except for really light stuff with focus on eccentric.

>>42833715
>advice most weebs need to reach their goals
>mad about it

Bahahahahahaahahahah this guy is cancer as fuck.

We're all gonna make it brehs

>>42833968 never cut. Recomp or bulk unless you're a powerlifter

>>42834037 eating would probably help along with not jerking off after

Anyone else finding it really hard to to do pendlay rows? Getting the bar off the floor is my problem.

>>42834086
Ok, thanks.

And the suicidal thoughts part of my question? :DDD

>>42834116
Go to a therapist and actually deal with your depression instead of shitposting about it here like all the other depressed people.

>>42834110
>along with not jerking off after
damn how'd you know

>>42834136
Damn, was hoping it wouldn't come to that. Thanks anyway.

>>42834141
You idiot
You aren't ever gonna succeed if you zap your self like that early in the day.

>>42822689
They're shorter because gravity is stronger on that side of the world, duh...

>>42833889
I do 2x10, rest two minutes and then however many sets of 12-15 lateral raises I can do with short pauses and good form (!), served me well so far. Do not use your actual 10rm for the L ones, leave a rep or two in the tank.

Is it normal that my pump lasts for ages? I look swole as heck directly after gym, then if I rest or dont train the same muscle group the next day, it subsides after like 24 to 36 hours. I dont mind, I look hueg all day, but I kinda worry that there is something wrong with my bloodflow or w/e

Why doesn't fit ever discuss complexes? Too much conditioning for lifters and too much lifting for cardio bunnies?

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Someone tell me if I'm just hurting myself in the long run with this routine, I think there might be a bit too much volume but I really want to make the most out of this bulk.

Been on it for 4 weeks and it's killing me, but it's doable if I push myself. Have made probably cns noob gains on all my lifts, TMs were at 115/155/205/215 lbs when I started.

Main lifts in the morning before work and accessories in the afternoon on lunch break.

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>go out with girl for about a month
>she rejects me, says she wants to be friends and hang out as friends
>tell her that's not gonna happen
>months pass
>feel better

i had a dream about this girl last night and then a few nights ago also and they always make me feel like garbage

HOW DO I STOP THIS

I'm 5'7 at 23, can I fix this or should I kill myself now?

>>42834537
Oh right, and by fix I mean grow taller, not kill myself.

That would've been redundant.

Why do my right triceps twitch so much?

>>42834372
Nsuns 531 is a good, well established routine. People who just do low volume routines like ss end up stalling earlier, have low work capacity and generally end up fat shits. Look at most actual powerlifters and strongmen and their routines are full of volume. Even the natty ones.

As long as you're progressing in both strength and weight you should be fine. Try to finish in one session, superset things if you can to save time.

All composite lifts are shit but decent for a beginner, but i fucking struggle even hitting a 90 lbs bench.
I havent made a fucking shred of progress on it for 6 months but ive had linear progress almost everywhere else.
Any ideas on shit i can do to help my bench? Ive tried the normal stuff and implemented more for chest, triceps, biceps but with little to no results

>>42834372
>>42834604
Actually I misread it, you seem to be doing a lot of assistance I'd cut it down to 2 T1 exercises 2T2 exercises and 2T3 exercises plus some core shit and conditioning per workout

>>42826722
bamp

>>42834283
OK thanks a ton!

>>42825998


if he tries to remove it, he'll end up with the same tat. just shittier

>>42825495
when I saw this. I said out loud "my nigga"

it was def a bad move but I can tell you're a cool duder.

Looks like there's something on your left shoulder too; maybe get something that melds them all together like our lord and savior Zyzz?

I'd def try to cover it up but think long and hard about what you get.

can't go wrong with the classics: https://en.wikipedia.org/wiki/The_Last_Judgment_(Michelangelo)

>>42825495
sorry I didn't answer your QUESTION

I'd cut breh, eat lean and get a jump rope. also, cycling will burn a metric fuck ton of calories. ROAD BICYCLING. get one with the skinny wheels and look for a 10 mile route to start. then do 20+ once you git gud.

1 ticket to shredded city please

>>42834708
yes

>>42834889
whoops, bamped the wrong one

>>42833818
this is the one I meant to bamp.

>>42823039
>>42823083
Did you miss the part where he had straps on?

>>42834809
>getting the last judgement as a tat, possibly a back piece
this is so over the top it might work

How come i can transition to doing weighted pullups/chinups, but i still cant do more than 5 per set even when i take the extra weight off?

>>42833990
I've done that before and wasted a ton of precious time

Can any Amerifats tell me what the fuck is Candy corn?

Sup fit!
Any of you guys have experience with working as life coach? Not talking fitness coach, more like general life coaching on the verge of health, budget, self confidence... Thinking about starting this to get some munnies.

>>42835100
All but a few are dumb cunts who just happen to be good at selling their bullshit to gullible people.

What are you waiting for!?

>>42833637
>Failure. I add weight though because I'm not a pussy
how many reps to failure?

What exercises will make my ass grow that aren't hip thrusts?

I already do squats and deads

Does anyone eat those Lidl Simply steel cut oats? They've changed the taste recently, haven't they? Tastes worse :(

feelsbadman, they were the best oats

>>42835323
>that aren't hip thrusts
there is your problem to begin with

but: kneeling squats, glute bridges with hold at peak contraction, weighted clamshells, resistance band abduction/adduction (need to do both so you dont get posture imbalances), elliptical in half-squat stance, reverse machine hack squat

>>42835309
>how many reps to failure
This is different for every person and dependent on how much weight you add.

>>42835071
Mental blockage friendo
It held me back from hitting a lmao2plaet skwat when I was a noob and then I lost my mind and hit 6 reps first time

>>42834578
low on electrolytes

>>42834459
change your diet to change your sleep cycles

>>42834313
muscle reparation takes place over 48 hours. If you're worried, wear a heart rate monitor and check your blood pressure

>>42835323
Hip thrusts, hip thrusts and hip thrusts are all the exercises that activate the glutes more than 35%. You could try sprints.

Why shouldnt i do OHP and Bench Press on the same day ?
Should I do OHP on leg days ?

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>>42821981

I plan to deviate from my normal training regimen for this week to avoid overtraining. What's the best idea to give my body rest but still not lose gains?

Do I do something like only 50-75% of my normal loads, cut down from 4 days to 2, or just chill for the week and maybe stretch/cardio?

should i take muay thai or mma classes?

Suggest high proton foods with low carbs. I went a bit overboard on my breakfast and lunch and now I have only like 50g carbs left but need more 70 or so protein.
If it's some cheap snack I'll take it too. I'll just plan my meals better for tommorow. High fat works as well since I still have some fats to spare.

>big quads and hams from cycling
>big calves from skating
>small gutes
How do I fix this without getting bigger legs?
I already do pistol squats to keep my strength up, but I need the gloots for the sloots.

>>42835275
I'd be a dumb cunt with a job, so still worth it. I really know my shit about money and general health though, and I'm not planning on taking any client under minimum wage.
I guess I'm waiting to be out of option to do this as a job... I still have a few years before my current shit is not anymore my work

>>42835429
90%

>>42835422
in SS it's bc chest needs more time to regenerate than shoulders and triceps I think. otherwise depending on your split, are you retarded

>>42835496
mma is cooler but the true enemy lies inside yourself

>>42835525
meat, whey, eggs

>>42835683
hip extensions nigga
>big quads and hams from cycling
>implying

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>>42835697
Yes, I'm implying.

Guys is it possible to not see abs at %12 or i calculated it wrong?

>>42835720
I knew you were gonna post that, so fuck you.
https://www.youtube.com/watch?v=wwBJ2258hzo

>>42835684
Do it low-key online (with a faux-spiritual message maybe), lots of new age moms nowadays who flock to that shit like flies to dogshit.

>>42835790
depends on size i.e. if you specifically trained them. Ive seen people who barely have em at 9% and others who have them still shine through at 15%

>>42835414
>low on electrolytes
What is that? ( am i getting memed?)

>>42835414
how many SETs to failure then?

Will cocaine affect my progress on a cut?

I feel like having a line and chilling with some mates.

My quads grow very easily and my thighs are fat, but my glutes are appallingly small. What do? If I train legs more everything but my ass grows

How important is it to eat during the day? I dont have time nor can i carry a bunch of containers of food to work.
So i eat most of my calories during dinner and before sleep.

Am i gonna make it /fit/?

>>42836438
actually doesnt matter

technically you should eat after lifting and before, not like 30mins like the bros like to say but some hours
if you cant, take some BCAA's or dont, its minimal and wont make any visible difference
this is due to protein synthesis

>>42836381
Train your ass more, not just your legs,

>>42833573
Keep your torso more upright and go a bit deeper, my boy. I imagine the main issue is just a lack of flexibility

>>42835720
>posts a picture of a competing cyclist that probably roids
Why not just post your own DYEL legs?

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>>42837051
My figuring said the same, but cant trust only myself now can you

Best written advice from /fit/ i've gotten, le upboat

>>42836381
>>42835380