import 4.code.options;
import 4.code.about;

class Header{

public void title(){

String fullTitle = "/fit/ - Fitness";

public void menu();

public void board();

public void goToBottom();

public void refresh(a);

class Thread extends Board{
public void QTDDTOT(OP Anonymous){

String fullTitle = "QTDDTOT";
int postNumber = "49105004";
String image = "QTDDTOT (dog).png";
String date = "01/11/19(Fri)14:34:27";
String comment = "Last one died.

Question for guys who followed SL5x5 progression scheme, do you remember at which weight you plateaued and went from 5x5 to 3x5?"

public void comments(){
if(Anonymous && title=="" && postNumber==49105317 && dateTime=="01/11/19(Fri)15:02:20")

"I'm thinking of implementing the core ideas of texas method into a 4 day PHUL type work. On power days you would test your 1RM then do the 5x5 volume work. You then have 2 days for hypertrophy work. Is this a good idea?
Sample routine:

>Upper Power
Bench 5rm
OHP 5rm
Chin ups 5rm
5x5 bench 80-90% of 5rm
5x5 ohp 80-90 of 5rm
5x5 chin ups 80-90% of 5rm

>Lower power
Deadlift 5rm
Squat 5rm
Squat 5x5 80-90% of 5rm

>Upper hypertrophy
>Lower hypertrophy

if(Anonymous && title=="" && postNumber==49105437 && dateTime=="01/11/19(Fri)15:11:04")

"if i lift more will women love me";

if(Anonymous && title=="" && postNumber==49105460 && dateTime=="01/11/19(Fri)15:12:34")

routine literally doesn't matter"

if(Anonymous && title=="" && postNumber==49105544 && dateTime=="01/11/19(Fri)15:17:59")

"Can I stop using creatine for couple of days and resume as usual. Also should I skip the loading phase and do 5g on a rest day and 10 on gym day because a study from pubmed said loading is a meme t. retard";

if(Anonymous && title=="" && postNumber==49105884 && dateTime=="01/11/19(Fri)15:39:23")

"How do I come down from caffeine. Im high af srs. Need to down one more meal and go to bed bcuz i gonna train tomorrow morning.";

if(Anonymous && title=="" && postNumber==49105933 && dateTime=="01/11/19(Fri)15:43:39" && image=="1546877136072.png")

"I get sharp pain on the outside of my knee when running. It hurts like crazy after 1 mile. What gives?

Also I had 3dates lined up this weekend all flaked immediately after I broke nofap cuz I was proud of myself. What gives?"

if(Anonymous && title=="" && postNumber==49105947 && dateTime=="01/11/19(Fri)15:44:40")

>5g on a rest day and 10 on gym day
creatine is not a preworkout and does not have instant effects like you seem to think, taking more on a gym day will do nothing
just take 5g every day"

if(Anonymous && title=="" && postNumber==49105975 && dateTime=="01/11/19(Fri)15:46:15")

Femboy body routine?
Want a flat tommy
A marked but small chest
A big round ass
And some quads"

if(Anonymous && title=="" && postNumber==49105976 && dateTime=="01/11/19(Fri)15:46:15")

"enjoy your mark rippleto containment thread";

if(Anonymous && title=="" && postNumber==49105980 && dateTime=="01/11/19(Fri)15:46:38")

Drink enough water to flush it out. Smoke some weed, drink some booze, take some melatonin or valerian or chamomile.

Half life’s about 6 hours so depending on when you took it you could be up for a few hours more."

if(Anonymous && title=="" && postNumber==49106040 && dateTime=="01/11/19(Fri)15:50:51" && image=="TM 4 day.png")

Doing both the main power and volume work on the same day is going to suck.
Maybe try something like pic related where it's more balanced and add a few more sets of hypertrophy stuff at the end of each day if you want to do something TM style.
I wouldn't say the "core ideas" of TM are putting 5RM and 5x5 on the same day."

if(Anonymous && title=="" && postNumber==49106047 && dateTime=="01/11/19(Fri)15:51:02")

"so i have enough free time and the drive to lift for 6 hours a day 7 days a week.
obviously this is retarded and would be counter intuitive, but how would i go about structuring my routine around spending as much time in the gym as possible?
right now i do 4-6 hours 4 times a week and just drop the weight by 5% every time i hit failure, the DOMS hits pretty hard for 2 days and i'm wondering if i'm overtraining to the point that i'm killing gains"

if(Anonymous && title=="" && postNumber==49106164 && dateTime=="01/11/19(Fri)15:58:23")

"Can I use 2.5 lb wrist weights if I want to progress 5 lbs. per week on DB exercises?";

if(Anonymous && title=="" && postNumber==49106188 && dateTime=="01/11/19(Fri)16:00:01")

Shit. Cant even concentrate on anything rn. Been taking a shit load of caffeine the whole week though. Hope that helps my body to break It down faster."

if(Anonymous && title=="" && postNumber==49106219 && dateTime=="01/11/19(Fri)16:02:10")

sounds retarded
read this:"

if(Anonymous && title=="" && postNumber==49106233 && dateTime=="01/11/19(Fri)16:03:12")

yes why couldn't you?"

if(Anonymous && title=="" && postNumber==49106234 && dateTime=="01/11/19(Fri)16:03:13")

"I can do 15 strict dead hang pull ups. First set. The second set i can barely do 8, third is like 4 (I do negatives so I do like 8 reps total)

Why? I eat enough since im gaining weight like crazy. I sleep enough too. Other exercises are fine."

if(Anonymous && title=="" && postNumber==49106347 && dateTime=="01/11/19(Fri)16:10:42")

try resting more between sets
>third is like 4 (I do negatives so I do like 8 reps total)
what does this mean?"

if(Anonymous && title=="" && postNumber==49106387 && dateTime=="01/11/19(Fri)16:13:37")

"Does 10% bodyfat ultimately mean one has visible abs, or is it only in the case where one has trained abs?
I've got from several online bodyfat calculators that i'm around 10% however, i definetly recognize myself as 15% or 20 from pic related and i have grabbable excess fat/rolls on my waist (i'm 155lbs at 6'1)
Should i start cutting until i lose the excess fat?
i've read the sticky, however i'm skeptical what actually is my bodyfat%"

if(Anonymous && title=="" && postNumber==49106417 && dateTime=="01/11/19(Fri)16:15:31")

post a picture"

if(Anonymous && title=="" && postNumber==49106433 && dateTime=="01/11/19(Fri)16:16:19" && image=="Body Fat Percentage Chart.jpg")

>pic related"

if(Anonymous && title=="" && postNumber==49106492 && dateTime=="01/11/19(Fri)16:19:53")

this picture is so stupid and assumes you have muscle mass, which it sounds like you don't
anyway, 155 at 6'1 is light so you should probably start lifting and eating - I doubt you can be appreciably fat at that height/weight unless you have absolutely no muscle"

if(Anonymous && title=="" && postNumber==49106538 && dateTime=="01/11/19(Fri)16:22:39" && image=="44F95991-D3D4-4CEC-807C-B12C1EFF3A82.jpg")

I started PPL 4 months ago, for further info"

if(Anonymous && title=="" && postNumber==49106594 && dateTime=="01/11/19(Fri)16:27:24")

"I'm thinking of switching up routines a big, last 6 months I've been on a modified SS to get into lifting real weight and working on my form, but my main focus isn't exactly aligned with the purpose of SS and I've been checking around for alternatives.

My problem is I don't have near enough experience to understand what's good for me and what isn't. I know for the most part how each workout fits together, and I've learned a lot from SS, but in the end I really can't judge which routine might be better for me or not. How should I go about parsing information like this? Is there any way to build an understanding so I can make a routine in line what what I want from lifting? Any help is appreciated"

if(Anonymous && title=="" && postNumber==49106596 && dateTime=="01/11/19(Fri)16:27:40")

A lot of the "infographics" on bodyfat tend to show ripped bodies, but i'm just really skeptical on the online calculators
they said i'm 7%
>muscle mass, which it sounds like you don't
this is probably the most accurate explanation, considering i've been lifting for 4 months, and i'm just being impatient for results"

if(Anonymous && title=="" && postNumber==49106657 && dateTime=="01/11/19(Fri)16:32:40")

read as much as you can, realize that hardly anyone knows what they're talking about since the science on the whole muscle building subject is rather limited, blindly pick a routine and shill it anywhere and everywhere and tell everyone else their routine is shit"

if(Anonymous && title=="" && postNumber==49106922 && dateTime=="01/11/19(Fri)16:53:27")

use calipers to measure skin folds, online caclulators are only accurate for fat people"

if(Anonymous && title=="" && postNumber==49106952 && dateTime=="01/11/19(Fri)16:55:44")

spend 20 bucks on a body fat measuring device"

if(Anonymous && title=="" && postNumber==49107024 && dateTime=="01/11/19(Fri)17:02:13")

"ive been doing "frequency method" from greyskull, current doing 6x20 pushups throughout the day.

does it have anything bad for joints, shoulders etc? i was thinking if i added a pull move itd be neutralized?"

if(Anonymous && title=="" && postNumber==49107138 && dateTime=="01/11/19(Fri)17:12:26")

pretty sure it's recommended to pair them with frequency pull/chin ups or something like band pull aparts"

if(Anonymous && title=="" && postNumber==49107279 && dateTime=="01/11/19(Fri)17:20:33")

"What does it mean when anon says 1/2/3/4?";

if(Anonymous && title=="" && postNumber==49107302 && dateTime=="01/11/19(Fri)17:22:10")

are there any other home bodyweight exercise other than pullups? im waiting for my next payment for a pullup bar."

if(Anonymous && title=="" && postNumber==49107331 && dateTime=="01/11/19(Fri)17:23:46")

could try some inverted rows from a table"

if(Anonymous && title=="" && postNumber==49107361 && dateTime=="01/11/19(Fri)17:25:48")

yeah just realized im a dumb fuck, ill just use the fire escape ladders. thanks for the suggestion tho seeing people do it with a bar somehow made me realize it"

if(Anonymous && title=="" && postNumber==49107385 && dateTime=="01/11/19(Fri)17:27:09")

stay safe, anon"

if(Anonymous && title=="" && postNumber==49107403 && dateTime=="01/11/19(Fri)17:28:40")

"what should i order for dinner
my body is sore all over from lifting for the first time in months"

if(Anonymous && title=="" && postNumber==49107448 && dateTime=="01/11/19(Fri)17:31:55")

"are there any halfway decent fitness/weightlifting magazines that aren't just filled with attention grabbing bioscience?

hard mode: somewhat easy to obtain in leafland"

if(Anonymous && title=="" && postNumber==49107509 && dateTime=="01/11/19(Fri)17:35:51")

Since there is no /sqt/ up. Why does drinking coke make my mood go up so much? Am I too low on sugar? I don't wanna ruin my teeth or guts, so how do I replace it? I never use sugar otherwise because I thought it bad."

if(Anonymous && title=="" && postNumber==49107680 && dateTime=="01/11/19(Fri)17:49:11")

"is 2 litres of water a day enough?";

if(Anonymous && title=="" && postNumber==49107962 && dateTime=="01/11/19(Fri)18:13:16")

It might be the caffeine. Do you drink any other caffeine sources?"

if(Anonymous && title=="" && postNumber==49108021 && dateTime=="01/11/19(Fri)18:17:16")

1 plate OHP, 2 plates Bench, 3 plates Squat, 4 plates Deadlift. A common strength goal for rookie lifters. I'm aiming to hit mine within the next few months, myself. I'm really close on the 1, only about 5-10 lbs short on a 3x5 (so I could probably push it for 1 rep as I am now), and my bench has been increasing steadily, so at least those two should hit fairly soon. Squat and DL will take a bit longer as I'm also trying to protect my lower back which has been injured for a while."

if(Anonymous && title=="" && postNumber==49108180 && dateTime=="01/11/19(Fri)18:29:06")

"how much calories a day for a 110lbs male trying to bulk up?";

if(Anonymous && title=="" && postNumber==49108844 && dateTime=="01/11/19(Fri)19:28:38")

"How many percent should I lower the weight if I've taken a two month break? Lots of laziness and alcohol for most of that time.";

if(Anonymous && title=="" && postNumber==49108856 && dateTime=="01/11/19(Fri)19:29:26")

maybe, are you still thirsty?"

if(Anonymous && title=="" && postNumber==49108951 && dateTime=="01/11/19(Fri)19:37:46")

Got weekly study sessions with a qt gril from class. Kind of distracting but also kind of motivating.

How bad of a fuckup would it be to start dating her?

Also, is overtraining real? As long as I'm not getting rhabdo or something, I should be ok, right?"

if(Anonymous && title=="" && postNumber==49109049 && dateTime=="01/11/19(Fri)19:44:51")

What's a good meal planner/calorie tracker that can be accessed from PC?"

if(Anonymous && title=="" && postNumber==49109081 && dateTime=="01/11/19(Fri)19:48:13")

Overtraining is real. You shouldn't be training so hard that you're dropping reps or feeling over-fatigued on your next workout, literally pissing gains away. Your muscles can't hit a higher state of fatigue to adapt to if they're already in a fatigued state."

if(Anonymous && title=="" && postNumber==49109095 && dateTime=="01/11/19(Fri)19:49:27")

At 110 lbs you need to just eat some fucking food and worry less about the math.
Check the sticky if you really want the math, but please eat some damn food."

if(Anonymous && title=="" && postNumber==49109107 && dateTime=="01/11/19(Fri)19:50:52")

Start with an unload cycle and just warm up by sets of 10 or more lbs until you hit a work set, and start from there on the next workout."

if(Anonymous && title=="" && postNumber==49109120 && dateTime=="01/11/19(Fri)19:51:56" && image=="1539819646687.jpg")

"So I'm having testicle denervation surgery done this month. I was a bit too spooked at the doctor's to ask any questions about it. Can any medfags (or, god forbid, someone else who had this surgery) chime in on what to expect after recovery? There probably is little to no risk of inguinal hernia with the procedure, right? After all stitches or whatever heal I should be able to lift like normal?";

if(Anonymous && title=="" && postNumber==49109121 && dateTime=="01/11/19(Fri)19:51:56")

"Today when i went to do bench the weight id normally do for warmup sets killed me. Like my usual light warmup felt like it was doing heavy ass weight. Any causes for this bros? I was busy at work so didnt really lift for a week but that shouldnt have messed me up this bad";

if(Anonymous && title=="" && postNumber==49109132 && dateTime=="01/11/19(Fri)19:52:59")

"I'm entering the cutting phase pretty fucking soon and I've been doing a bro split for over a year now. I've made good gains but it's just not frequent enough. Do you think doing a total body workout (squats, bench, deadlift, OHP) monday, wednesday, friday with more isolation focused lifts (bicep curls, pull downs, shoulder raises) on tuesday and Thursday with cardio as well is viable?";

if(Anonymous && title=="" && postNumber==49109133 && dateTime=="01/11/19(Fri)19:53:01")

Yes actually. I stalled at 195 bench press and regressed to 190. Moved on to 3x5 and got 205 within 2 weeks for my working sets."

if(Anonymous && title=="" && postNumber==49109252 && dateTime=="01/11/19(Fri)20:03:28")

(stupid) question about SL5x5: I barely started and today I could do my OHP for 5,4,4,5,4 reps. So am I supposed to do the same weight the next workout until i manage 5x5 and then put more weight on?

And how am i supposed to carry on bench pressing without spotting? The workout 2 days ago I failed the last rep and was lucky I could drop the weights. Today I managed 5x5, but I am scared doing more weight, because it will definitely end in failing reps (I can't estimate well wether I am able to finish a set or not)"

if(Anonymous && title=="" && postNumber==49109318 && dateTime=="01/11/19(Fri)20:08:08")

No, not at all."

if(Anonymous && title=="" && postNumber==49109326 && dateTime=="01/11/19(Fri)20:08:46")

1) yeah you're supposed to do the weight before you failed and do that again and then try for heavier later or next time and repeat till you can get past the origional fail weight.
2) get a spotter, i used to lift at home gym and i didnt do weights i thought i couldnt fail at and then after failing a bench press and busting my lip from the bar smacking me i realized how important a spotter is. Lift safe brother so you can continue lifting"

if(Anonymous && title=="" && postNumber==49109409 && dateTime=="01/11/19(Fri)20:17:29" && image=="1520986605057.jpg")

Any advice on how to break cardio barriers?
i go to a class based weight training gym with my friends sometimes and while everyone there is doing cheat/half reps because it's supposed to be competitive, they go fast.
I want to beat them doing perfect form, but my cardio game is shit.
i added a mile run after all my workouts ( 7 days a week in addition to the ab portion that is basically cardio) , but when i go to do shit like burpees with perfect form, while everyone else is just flopping their bodies on the ground, i fall behind.
any advice on how to get better endurance?"

if(Anonymous && title=="" && postNumber==49109442 && dateTime=="01/11/19(Fri)20:21:15")

"Outside of the NoFap dogma, what's the "appropiate" ammount of times one is to masturbate a week?

I just can't not do it, hoping limiting It would work better for me."

if(Anonymous && title=="" && postNumber==49109468 && dateTime=="01/11/19(Fri)20:23:12")

2x a week, imagination only."

if(Anonymous && title=="" && postNumber==49109472 && dateTime=="01/11/19(Fri)20:23:18")

"What else besides squats do I need for a nice ass";

if(Anonymous && title=="" && postNumber==49109476 && dateTime=="01/11/19(Fri)20:23:36")

Bump. Tell me wat to do fits."

if(Anonymous && title=="" && postNumber==49109479 && dateTime=="01/11/19(Fri)20:23:38")

Stop watching porn, sexual material, and go out and do something constructive.
If you need to smash then get a gf, a fuckbuddy, or a whore.
Don't touch your dick for pseudo-pleasure ever."

if(Anonymous && title=="" && postNumber==49109939 && dateTime=="01/11/19(Fri)21:06:01" && image=="1545103534787.jpg")

"Approximately how big do you have to be to use the gym's punching bags without looking like a fucking retard?";

if(Anonymous && title=="" && postNumber==49110056 && dateTime=="01/11/19(Fri)21:18:26")

you don't need to be big you need to know how to box if you don't want to look stupid"

if(Anonymous && title=="" && postNumber==49110106 && dateTime=="01/11/19(Fri)21:24:51")

"What kind of equipment should I be looking for if I want an outdoor home gym? I want to keep the rack, barbell, bench and weight stuff on my back porch.";

if(Anonymous && title=="" && postNumber==49110299 && dateTime=="01/11/19(Fri)21:40:48" && image=="3y71hBT.jpg")

"squat. fixed my buttwink, but on my last couple reps after i hit bottom and start to drive back up, my shoulders don't rise at the same rate as my hips. in other words, my back angle ends up slightly more horizontal than it was on the way down and i end up good morning-ing the weight a little bit.
its not a huge problem, but there is definitely a weakness somewhere, would it be my lower back or my glutes or what do you think, and what do i do to fix it?"

if(Anonymous && title=="" && postNumber==49110333 && dateTime=="01/11/19(Fri)21:43:49")

_____ ___ _____"

if(Anonymous && title=="" && postNumber==49110417 && dateTime=="01/11/19(Fri)21:50:54")

Overtraining is super real. I made a boneheaded move of reducing a rest day during the week after Christmas in order to re-adjust my schedule after having it thrown off a bit with Christmas travel, and it totally fucked one of my squat and deadlift days. I couldn't even move my workset of the deadlift and I failed during the second set of squats. I knew I was under-rested, called it early that day after doing some easier stuff, came back the next time and lifted no problem.

Also, here's some Jeff:

And some bonus Alan:"

if(Anonymous && title=="" && postNumber==49110426 && dateTime=="01/11/19(Fri)21:52:04" && image=="1543982513269s.jpg")






if(Anonymous && title=="" && postNumber==49110736 && dateTime=="01/11/19(Fri)22:22:57")

"Want to make a home gym but can't use a rack. I also am starting bjj and boxing soon.

Here are my home gym options
>adjustable bench and adjustable dumbbells
>pull up bar, olympic rings and kettle bells

The second sounds more appealing but will it be much less effective for muscle building then the first option?"

if(Anonymous && title=="" && postNumber==49110781 && dateTime=="01/11/19(Fri)22:27:02")

pornography is allowed on fit, two days ago there was a thread which stayed for almost a day with a trap webm showing her dick"

if(Anonymous && title=="" && postNumber==49110809 && dateTime=="01/11/19(Fri)22:28:50")

Protip: without a proper rack you can't effectively home gym
Dumbbells are not a suitable replacement for barbell exercises - dumbbells are less consistent due to the freer range of motion compared to a bar, which makes them good for changing up when your gains plateau but bad for steady gains.

If you're dead set though the first option is better. You can do pullups on a tree."

if(Anonymous && title=="" && postNumber==49110825 && dateTime=="01/11/19(Fri)22:30:24")

You been skipping OHP day boy?"

if(Anonymous && title=="" && postNumber==49110859 && dateTime=="01/11/19(Fri)22:32:37")

It seems like out of the two, the second option has much more functional strength for what I want to do anon.

Is the first option that much better for building mass?"

if(Anonymous && title=="" && postNumber==49110861 && dateTime=="01/11/19(Fri)22:32:57")

no, but i do them on my knees. is that bad?"

if(Anonymous && title=="" && postNumber==49110930 && dateTime=="01/11/19(Fri)22:39:50")

Seems like you're not getting optimal back muscle development which is usually down to the OHP on a Big 4 Lifts routine. I don't know what the fuck a kneeling OHP is supposed to be.

Are you brand new to exercising? Barbell exercises are the standard for your noob gains period since they work your core muscles best. Kettlebells are no better or worse than dumbbells, just different. Rings for doing dips and etc are a noob trap, you're very likely to hurt yourself and bodyweight exercises can be done without equipment. Pullups can be done anywhere.
Dumbbells and a bench at least allow you to approximate barbell exercises to build your core strength, but it's sub-optimal. It's also more dangerous, since getting form correct every time on increasingly heavy one-handed weights is a huge gamble.
If you're just trying to home gym until you start going to a real gym, dumbbells and a flat bench is all you need, at that point you're basically doing unloaded barbell exercises."

if(Anonymous && title=="" && postNumber==49110952 && dateTime=="01/11/19(Fri)22:42:26")

You're killing your OHP gains by removing the strongest section of your core muscles from the lockout and only lifting what your upper back muscles can press. Your shoulder and upper back muscles are suffering as a result - so your glutes and legs can support much heavier weights than your upper back, hence the bend on squats."

if(Anonymous && title=="" && postNumber==49110955 && dateTime=="01/11/19(Fri)22:42:30")

my ceiling is too low to do them standing up"

if(Anonymous && title=="" && postNumber==49111008 && dateTime=="01/11/19(Fri)22:46:47")

ive lifted for 2 years or so but my numbers are bad from losing weight the entire time

i can do around 65 4x10 maybe better for DB chest press at 160lbs"

if(Anonymous && title=="" && postNumber==49111030 && dateTime=="01/11/19(Fri)22:49:28")

>i can do around 65 4x10 maybe better for DB chest press at 160lbs
U fuckin wot m8"

if(Anonymous && title=="" && postNumber==49111045 && dateTime=="01/11/19(Fri)22:50:37")

65lbs 4 sets 10 reps
if i pushed myself maybe 80 3x5"

if(Anonymous && title=="" && postNumber==49111095 && dateTime=="01/11/19(Fri)22:55:12")

That webm is SFW. It doesn't even show an asshole."

if(Anonymous && title=="" && postNumber==49111305 && dateTime=="01/11/19(Fri)23:12:06")

Oh fuck I was reading that backwards lmao.
Yeah try to push for a 3x5 work set on bench and add weight each workout to whatever degree you can sustain."

if(Anonymous && title=="" && postNumber==49111470 && dateTime=="01/11/19(Fri)23:26:28")

Fuck kneeling, setup something to sit on."

if(Anonymous && title=="" && postNumber==49111588 && dateTime=="01/11/19(Fri)23:37:03")

1. Make sure you have the right kind of shoes re: motion control vs. neutral vs. support. If you're not 100% sure, go to a running specialty store and have your gait analyzed, and be sure to tell them about your problem.
2. Run on soft surfaces whenever possible, whether that means wooded trails, rubber tracks, in the grass by the sidewalk, in the grassy ditch/shoulder in places where there is no sidewalk. Asphalt is marginally better than concrete, and all of the above are much better than asphalt.
3. Make sure your form isn't majorly messed up. You should be landing with a more or less level foot, directly under or slightly ahead of your center of gravity. Slight tilt forward or backward or even side-to-side may result from physiological eccentricities, but neutrality should be your goal.
Shorter, more frequent strides are less impactful than longer, less frequent strides. When they demolish a large building, they time the explosives so that the whole building doesn't hit the ground at once, but rather a series of small collapses. This minimizes the seismic effect and noise pollution. Same concept applies here. To achieve this, visualize your feet as pedals going around in circles instead of pogo sticks. Strive to bounce as little as possible. This is of speed/efficiency importance as well as injury prevention because all that up-and-down work is a waste when it could be conserved and channeled into forward work.
Also stop seeking casual sex. See above passage on wasted work.
i hope that helps."

if(Anonymous && title=="" && postNumber==49111740 && dateTime=="01/11/19(Fri)23:56:50")

specificity. aerobic capacity is the primary bottleneck for endurance performance when considering your biggest and strongest muscles, i.e. your legs, and you get a considerable cross-training benefit from other forms of cardio such as swimming, rowing, etc. But when it comes to arms and core, you should focus on doing the particular movements that you're training for, with no added weight, in 3-5 sets till failure with ample rest in between (give your heart time to settle back to ~120-130bpm, but not lower).
Also it seems kind of futile to try to keep up with your friends if they're cheating the form and you're being strict, unless you really think you're head and shoulders fitter than they are. but it reminds me of those summer camp relay races where you had to spin with your head on a bat 10 times, and once one team started cheating, everybody else did it too rather than fall behind. what i'm saying is, if they're in on this competition and this isn't just a private goal of yours, they can always outpace you by just shitting up the form another degree. anyway good luck man"

if(Anonymous && title=="" && postNumber==49111787 && dateTime=="01/12/19(Sat)00:01:21")


if(Anonymous && title=="" && postNumber==49111797 && dateTime=="01/12/19(Sat)00:02:30")

Why are beagles the best dogs and their owners all high test chads?"

if(Anonymous && title=="" && postNumber==49111828 && dateTime=="01/12/19(Sat)00:06:04" && image=="invacare-walker.jpg")

"Can I really use pic related to do dips at home?";

if(Anonymous && title=="" && postNumber==49111896 && dateTime=="01/12/19(Sat)00:13:50")

my sister owns beagles her name isn't Chad"

if(Anonymous && title=="" && postNumber==49111957 && dateTime=="01/12/19(Sat)00:22:10")

"am I going to develop imbalances by only doing a couple isolation lifts? for example if I only have time for like one per workout so I alternate biceps/triceps and neglect my delts will that become an issue?";

if(Anonymous && title=="" && postNumber==49112097 && dateTime=="01/12/19(Sat)00:40:32")

Pull-ups gas you, dude. This is normal. You need more rest between sets. For me pull-ups have always been like that. Tip one is stop going to failure every set. See if you can hit three sets of ten instead."

if(Anonymous && title=="" && postNumber==49112272 && dateTime=="01/12/19(Sat)01:04:05")

"What's the primary muscle for deadlifts for the initial getting if off the floor and first few inches?

Quads? Glutes?

Because I really need to strengthen the fuck out of that, seems like a major weak point."

if(Anonymous && title=="" && postNumber==49112438 && dateTime=="01/12/19(Sat)01:29:37")

"Are detoxes a meme? Im talking about detox pills/teas which are basically just laxatives.";

if(Anonymous && title=="" && postNumber==49112444 && dateTime=="01/12/19(Sat)01:30:54")

It sure is, Michael."

if(Anonymous && title=="" && postNumber==49112495 && dateTime=="01/12/19(Sat)01:39:06" && image=="Capture.png")

"I just got on a PPL program I switched up a bit for the sake of me being a homegymfag

>Spent the first 8 months on 5x5, how long before I start seeing some aesthetic gains? I'm two weeks in and I'm so used to regular numeric progression that now I"m worried after a month or so I'm going to feel really discouraged.
>Some days I feel like I still have some energy left in the tank/not sore, but when I threw in an extra set or two into my total work volume, I have a bit of DOMS. Is that a sign I should bump most of my sets of 3's up to sets of 4's?
>Should I increase sets from 3's to 4's for my leg day? Or go 15-20 reps for legs instead?
>How much of a priority is weight progression in aesthetic gains? Or am I still gaining as long as I'm feeling the muscle damage?"

if(Anonymous && title=="" && postNumber==49112828 && dateTime=="01/12/19(Sat)02:20:28" && image=="20190112_081716.jpg")

"Should I stop eating these waffles? I think they have too much sugar.";

if(Anonymous && title=="" && postNumber==49112937 && dateTime=="01/12/19(Sat)02:33:11")

Too much sugar for what? You diabetic? If it doesn't put you over your calorie limit and you're not diabetic who cares. The only issue would be if eating this means you're cutting your macros short."

if(Anonymous && title=="" && postNumber==49112980 && dateTime=="01/12/19(Sat)02:38:05")

Hey thanks for the advice, it's more of a private goal, i dont really care if they beat me to be honest, i just wanted to try to improve by myself . wouldn't put myself too far above any of them but they don't take it quite as seriously.
But i'll try what you said, honestly sounds kind of fun to do."

if(Anonymous && title=="" && postNumber==49113004 && dateTime=="01/12/19(Sat)02:40:44")

Oh ok got it. Thanks senpai."

if(Anonymous && title=="" && postNumber==49113075 && dateTime=="01/12/19(Sat)02:50:50")

Read the SL5x5 website. Either bench in a power rack with safety bars, or learn the "roll of shame" Your form must be good though. If the bar ends up over your neck, your form is bad.

Thanks! And how about OHP? Asking because I want to asses if I'm just weak, or if my progression and stalling are normal."

if(Anonymous && title=="" && postNumber==49113106 && dateTime=="01/12/19(Sat)02:55:40")

yeah pure memery, basically just a way to empty your bowel and potentially dehydrate a little."

if(Anonymous && title=="" && postNumber==49113122 && dateTime=="01/12/19(Sat)02:57:42" && image=="1538438616122.jpg")

pls respond"

if(Anonymous && title=="" && postNumber==49113139 && dateTime=="01/12/19(Sat)03:01:03")

I fucking hate the leg press and hamstring curl machines. Can I substitute them with high rep squats and RDLs?"

if(Anonymous && title=="" && postNumber==49113157 && dateTime=="01/12/19(Sat)03:03:32")

>he is training his legs

lmao enjoy t-rex mode"

if(Anonymous && title=="" && postNumber==49113158 && dateTime=="01/12/19(Sat)03:03:34")

"is westside for skinny bastards good to start with instead of ss?";

if(Anonymous && title=="" && postNumber==49113171 && dateTime=="01/12/19(Sat)03:05:32" && image=="fear.png")

"I'm looking for that FPH story about the paramedic who went to a fat guy's house and twisted his foot off??
Story has scarred me for life and I'm hoping it'll get bf back on his diet and start coming to the gym with me again"

if(Anonymous && title=="" && postNumber==49113301 && dateTime=="01/12/19(Sat)03:28:59")

just finished my first week of SL and I find out I'm supposed to be taking a full rest day between each workout? I've just been doing it every day, since I'm starting at the bare bar.

Is it a really bad idea for me to keep doing this until I hit my first stall? I know I'll eventually stall, maybe a time less weight then I would if I were taking rest days, but then I can just start taking rest days and should continue to progress, right?

So you wasted a trip to the gym with sub-par lifts? I'm not seeing what the real cost is here. You were back to lifting normal lifts the next trip to the gym, right? I think routine and regularity are going to be the key for me, so going to the gym when I'm not feeling it and having a shitty workout is still better than no workout, right?"

if(Anonymous && title=="" && postNumber==49113474 && dateTime=="01/12/19(Sat)03:59:31")

SS is for skinny bastards"

if(Anonymous && title=="" && postNumber==49113504 && dateTime=="01/12/19(Sat)04:03:36")

You really need those rest days to make the routine work. I don't know how you are starting with the bare bar on lifts like squats, but if you are, you probably just aren't used to lifting heavy things in which case the gains in strength that you are seeing are due to better form/getting used to the weight. Still best practice is to follow the routine."

if(Anonymous && title=="" && postNumber==49113510 && dateTime=="01/12/19(Sat)04:04:49")

>using machines

if(Anonymous && title=="" && postNumber==49113577 && dateTime=="01/12/19(Sat)04:14:59")

"Right boys I'm going to the cricket tomorrow and will be eating whats there. I'll be fasting all the way until I get there however I'd like a little bit of extra protein. Do you guys think I should take a protein shake and a protein bar with me and eat that before I buy something from the stadium?";

if(Anonymous && title=="" && postNumber==49113611 && dateTime=="01/12/19(Sat)04:19:14" && image=="KungFuDad.gif")

">Put oats in protein shake with water
>Put in blender
>All oats at bottom, have to almost chew them at the end with all the water gone

I see people mention "oats in shakes" as a decent carb source all the time but I can't get it to go down smooth.
Am I too retarded to make a shake properly or is there something I'm missing?"

if(Anonymous && title=="" && postNumber==49113626 && dateTime=="01/12/19(Sat)04:20:29")

What? How do you normally hit your macros? Just drink/eat some protein when you get home to hit your macros."

if(Anonymous && title=="" && postNumber==49113639 && dateTime=="01/12/19(Sat)04:22:19")

"What's the shelf life of creatine monohydrate? I have a bag that's two and a half years old and I'm wondering if I should just buy more.";

if(Anonymous && title=="" && postNumber==49113640 && dateTime=="01/12/19(Sat)04:22:24")

You are cooking them first, right?"

if(Anonymous && title=="" && postNumber==49113655 && dateTime=="01/12/19(Sat)04:23:41")

>I don't know how you are starting with the bare bar on lifts like squats
I thought I was supposed to?
It's light so I don't think I am making gains, just trying to get used to the motion and iron out any imbalances/underdevelopment by starting from the bottom.

My men are dying out here. Please send help."

if(Anonymous && title=="" && postNumber==49113662 && dateTime=="01/12/19(Sat)04:24:20")

Not him, you're supposed to cook them?"

if(Anonymous && title=="" && postNumber==49113663 && dateTime=="01/12/19(Sat)04:24:24")

As far as I know it's like 2 to 3 years max. Shit's cheap so you may as well just buy some more so you don't piss out your ass or something"

if(Anonymous && title=="" && postNumber==49113669 && dateTime=="01/12/19(Sat)04:24:59")

Well I hit them 98% of the time, its just I don't wanna go over my kcal limit. I'll be eating shit twice tomorrow (lunch and dinner), and I know if I eat those plus what I normally eat I'd go way over my daily limit. Also by the time I'll be getting home my feeding time will be over. Which is why I was wondering if I should just take a shake with me and a protein bar."

if(Anonymous && title=="" && postNumber==49113682 && dateTime=="01/12/19(Sat)04:26:08")

Read up senpai"

if(Anonymous && title=="" && postNumber==49113686 && dateTime=="01/12/19(Sat)04:26:56" && image=="Sweat.gif")


if(Anonymous && title=="" && postNumber==49113691 && dateTime=="01/12/19(Sat)04:27:10")

I'm pretty sure most people don't cook them and its just a bad idea. Just eat oatmeal wtf."

if(Anonymous && title=="" && postNumber==49113722 && dateTime=="01/12/19(Sat)04:31:30")

You sound like you are being way too rigid with your diet. If it works for you fine, but shit like that is really hard to keep up because life happens. Idk what to tell you cause I don't know if you are just trying to lose weight or if you are cutting down from being muscular, but how you eat changes based on what you are doing. If you are just fat, don't worry so much about the protein and just try to hit your kcals. If you are muscular and cutting down why the fuck are you eating that food in the first place, just eat before and after cause you aren't going to be eating clean there.

As a side note protein bars are candy bars and not supplements."

if(Anonymous && title=="" && postNumber==49113723 && dateTime=="01/12/19(Sat)04:31:31")


If you cook it beforehand it's likely to softer and integrate (?) with the shake better"

if(Anonymous && title=="" && postNumber==49113741 && dateTime=="01/12/19(Sat)04:34:11")

>As a side note protein bars are candy bars and not supplements.
They're so good with a bitter coffee though"

if(Anonymous && title=="" && postNumber==49113777 && dateTime=="01/12/19(Sat)04:38:42")

yes you can mate"

if(Anonymous && title=="" && postNumber==49113781 && dateTime=="01/12/19(Sat)04:39:40")

Not disagreeing with you, but they usually have tons of sugar and you should avoid them.

My completely made up and totally subjective protein hierarchy:
1. meat
2. non- supplement dairy
3. supplements
4. plants
5. protein bars"

if(Anonymous && title=="" && postNumber==49113791 && dateTime=="01/12/19(Sat)04:41:43")

Is 6g a lot of sugar? Cause that's what my protein bar has."

if(Anonymous && title=="" && postNumber==49113809 && dateTime=="01/12/19(Sat)04:44:41")

Blend the oats first into a powder, then add the other shake ingredients"

if(Anonymous && title=="" && postNumber==49113812 && dateTime=="01/12/19(Sat)04:45:09")

That's not too bad, the CLIF builder bars have more sugar than protein though."

if(Anonymous && title=="" && postNumber==49113877 && dateTime=="01/12/19(Sat)04:55:14")

Pea protein seems legit
But the sodium is ridiculous. Why is this?
Anyone have experience with pea protein?"

if(Anonymous && title=="" && postNumber==49113929 && dateTime=="01/12/19(Sat)05:00:18")

I lost a bunch of weight and still have a bit of gut fat. Can running a 5k multiple times a week help to reduce it in like two months? Am ~170lbs now and I want to be 160lbs before starting a dedicated bulking/lifting routine. I'd prefer to get rid of the gut fat first though."

if(Anonymous && title=="" && postNumber==49113974 && dateTime=="01/12/19(Sat)05:05:42")

It's gonna be infinitely easier to just eat less, you fat fuck"

if(Anonymous && title=="" && postNumber==49114062 && dateTime=="01/12/19(Sat)05:17:08")

Should have mentioned I'm eating at a -800 cal deficit too."

if(Anonymous && title=="" && postNumber==49114124 && dateTime=="01/12/19(Sat)05:26:20")

"what muscle is my weak point if im failing on bench just after lifting it off my chest and getting stuck about 1/4 of the way up?";

if(Anonymous && title=="" && postNumber==49114130 && dateTime=="01/12/19(Sat)05:27:25")

your will"

if(Anonymous && title=="" && postNumber==49114152 && dateTime=="01/12/19(Sat)05:29:53")


if(Anonymous && title=="" && postNumber==49114302 && dateTime=="01/12/19(Sat)05:55:10")

"is it possible to eat 1kg of sausage?
most of them have insane amounts of salt, like 3g per 100g.

is it possible to digest/handle 30+g of sodium chloride in your gut?

in be4 SHITS..."

if(Anonymous && title=="" && postNumber==49114350 && dateTime=="01/12/19(Sat)06:02:14")

well i mean ss looks like a meme from what ive seen"

if(Anonymous && title=="" && postNumber==49114356 && dateTime=="01/12/19(Sat)06:02:58")

"What kind of diet do you recommend, ive been casual going to the gym for about a year now, i want to get serious and make some proper gains and i've decided to a StrongLifts workout.";

if(Anonymous && title=="" && postNumber==49114361 && dateTime=="01/12/19(Sat)06:03:53")

Depends on your goals."

if(Anonymous && title=="" && postNumber==49114414 && dateTime=="01/12/19(Sat)06:12:07")

no you would die"

if(Anonymous && title=="" && postNumber==49114491 && dateTime=="01/12/19(Sat)06:20:58" && image=="1492658199373.gif")

"How long would it take for a weak lanklet to manage 60-70 pushups and situps as well as run 2 miles in about 14 and a half minutes? How should he go about reaching that goal? Asking for a handsome friend.";

if(Anonymous && title=="" && postNumber==49114518 && dateTime=="01/12/19(Sat)06:23:53")

How many pushups/situps, what is his mile time, and when does he ship off to basic?"

if(Anonymous && title=="" && postNumber==49114561 && dateTime=="01/12/19(Sat)06:30:00")

"/fit/ wtf do I do? My dad built this for me, and I'm not sure whether to use it or not. I don't like falling";

if(Anonymous && title=="" && postNumber==49114570 && dateTime=="01/12/19(Sat)06:31:48")

Say about 30 for both and slightly below 16:00 if I remember correctly. Let's say somewhere during spring for the date but nothing concrete. Could even be late summer."

if(Anonymous && title=="" && postNumber==49114574 && dateTime=="01/12/19(Sat)06:32:50")

16:00 for 2 miles not one."

if(Anonymous && title=="" && postNumber==49114596 && dateTime=="01/12/19(Sat)06:35:42")

"Going away for 2 weeks, won't have access to a gym. How bad will this nuke my gains?";

if(Anonymous && title=="" && postNumber==49114598 && dateTime=="01/12/19(Sat)06:36:10")

right... thanks anon ill be trying westside"

if(Anonymous && title=="" && postNumber==49114611 && dateTime=="01/12/19(Sat)06:39:48")

Well an error a lot of people make is in not having high intensity training for endurance events, they'll do stuff like run 3 miles to get good at running 2 miles, but really you should be doing HIIT. Similarly you should bench press to strengthen your chest for pushups and do either squats or deadlifts to strengthen your core for the sit-up portion. You have plenty of time, you just need to make sure you keep at it.

Take a listen to this guy he says a lot of the same things, and he has a routine for running."

if(Anonymous && title=="" && postNumber==49114630 && dateTime=="01/12/19(Sat)06:41:57" && image=="1521376782522.png")

"I need some advice. I'm doing a variation of Greyskull right now while cutting, and it seems that I'm stalling on my compound lifts.
I'm still a DYEL beginner so my 5RM isn't by any means impressive, but I think I'm going to change my program a bit, with less focus on strength and more focus on hypertrophy while I'm cutting.
Thoughts about this?


2x5, 1x5+ OHP/Bench (*)
2x5, 1x5+ Squat
3x6-10 Shoulder Press / Incline DB Press (*)
3x6-10 Hammer Curls / 3x6 Dips (*)
3x6-10 Z-bar Curls / Triceps Pushdown (*)
3x10-15 Facepulls

2x5, 1x5+ OHP/Bench (*)
1x5+ Deadlift
3x6-10 Shoulder Press / Incline DB Press (*)
3x6-10 Hammer Curls / 3x6 Dips (*)
3x6-10 Z-bar Curls / Triceps Pushdown (*)
3x10-15 Facepulls

I was thinking about changing the (2x5, 1x5+) to (3x8-10) on compounds and maybe add another set on the curl exercises. I'm still unsure what to do about the diddy though. 3x5?"

if(Anonymous && title=="" && postNumber==49114636 && dateTime=="01/12/19(Sat)06:43:06")

It won't. Go light for a bit when you return or suffer turbo DOMS"

if(Anonymous && title=="" && postNumber==49114664 && dateTime=="01/12/19(Sat)06:49:18" && image=="icri.jpg")

"When will the constant shitposting cease, lads?";

if(Anonymous && title=="" && postNumber==49114676 && dateTime=="01/12/19(Sat)06:52:07")

"What programs would you guys recommend for a wannabe amateur boxer? I don't mind gaining muscle, but mainly want to get explosive power. How do I go about doing this?";

if(Anonymous && title=="" && postNumber==49114690 && dateTime=="01/12/19(Sat)06:55:14")

SS with more emphasis on the Olympic lifts."

if(Anonymous && title=="" && postNumber==49114732 && dateTime=="01/12/19(Sat)07:00:56")

You can also time your lifts"

if(Anonymous && title=="" && postNumber==49114848 && dateTime=="01/12/19(Sat)07:16:21" && image=="mpv-shot0002.jpg")

So something like this would be good enough for my purposes, right? What if I had access to a pool - could I incorporate it into the plan as I sort of want to become a better swimmer anyway."

if(Anonymous && title=="" && postNumber==49114871 && dateTime=="01/12/19(Sat)07:19:19")

"Without going into detail over the circumstances, my schedule has changed now that 2am is the best time for me to lift weights before work

Are there any consequences to waking up at 2am, going to the gym to lift, and then going back to sleep on the days I’m off? I’m struggling starting my days at 2am with weight training then going to work. I’m too exhausted to make it through my shift fully productive"

if(Anonymous && title=="" && postNumber==49114878 && dateTime=="01/12/19(Sat)07:20:07")

"Is this a good workout?

Squats 5x5
OHP 5x5
Deadlift 1x5
Dips 3x8
Lunges 5x5 (I want powerful legs)
Lat pull down 3x8 (Can't do a pullup/chinup yet)
Facepulls (shoulder recovery and strengthen the rotary cuffs)
Skull crushers 5x5 (dumbells)
pushups 3x10
Dumbell curls

Squats 5x5
Bench press 5x5
Barbell Row 5x5
Dips 3x8
Lunges 5x5
Lat pull down 3x8 (Can't do a pullup/chinup yet)
Facepulls (shoulder recovery and strengthen the rotary cuffs)
Skull crushers 5x5 (dumbells)
pushups 3x10
Dumbell curls 5x5"

if(Anonymous && title=="" && postNumber==49114903 && dateTime=="01/12/19(Sat)07:23:01")

Might not need the pullups, but yea that will work."

if(Anonymous && title=="" && postNumber==49115413 && dateTime=="01/12/19(Sat)08:24:04")

"Did calf raises for over 10 reps at my 1rm deadlift, felt like I could still even add more weight, just weight on my shoulders/back was uncomfortable and was already pushing what I could support there

The initial pull and low portion of my DL seems disproportionately weak

What do I do to strengthen that area?

Inb4 leg curls

The machine doesn't have weight to be challenging and low rep

Is this where Smith machine comes in with heavier cheating squats?"

if(Anonymous && title=="" && postNumber==49115535 && dateTime=="01/12/19(Sat)08:40:48")


if(Anonymous && title=="" && postNumber==49115891 && dateTime=="01/12/19(Sat)09:25:21")

">cardio kills gains

So I know this is said a lot, but what would happen if I were to lift and cycle a lot. Like cycle commuting and lifting."

if(Anonymous && title=="" && postNumber==49116015 && dateTime=="01/12/19(Sat)09:41:06")

"How to fix ass chafing after crunches/sit-ups? Furthermore, how to avoid?";

if(Anonymous && title=="" && postNumber==49116040 && dateTime=="01/12/19(Sat)09:44:11")

"How do I stop my anus being sore after squatting?";

if(Anonymous && title=="" && postNumber==49116082 && dateTime=="01/12/19(Sat)09:48:16")

Try a smaller squat plug, or investigate the material yours is made of. My first squat plug was a cheap starter one and the steel quality wasn't great so the iron sometimes leaked while I was squatting.
Now I'm using better quality steel and have a light durable plastic one that I keep for PR attempts, no problems with either."

if(Anonymous && title=="" && postNumber==49116181 && dateTime=="01/12/19(Sat)10:00:21")

"Hey /fit/

I used to lift a lot, but 4 months ago I stopped entirely, and for the preceding year I gradually did less and less.

I dont have a gym to go to, but I just bought a weight set thats kind of dinky. I have a bar, a swivel bar, and two dumbell-bars, and about 140 lbs of weight total. I dont have a bench and I dont have a squat rack.

How do I make the most of this?

Its gonna be really hard to do squats without a rack. What do I do about that?

Its not a lot of weight, but I can compensate with more reps and less resting right?"

if(Anonymous && title=="" && postNumber==49116247 && dateTime=="01/12/19(Sat)10:06:52")

"I've been powerlifting for about 2 years now, and noticed my arms are small as fuck still.
So I want to incorporate a dedicated arm day I can do once or twice a week, thing is I have no fucking idea what a good one is.

Anyone have some cookie cutter stuff I can try out and experiment with?"

if(Anonymous && title=="" && postNumber==49116255 && dateTime=="01/12/19(Sat)10:08:13")

Sell the weight set and buy a gym membership"

if(Anonymous && title=="" && postNumber==49116374 && dateTime=="01/12/19(Sat)10:19:46")

"best exercise (and range) for trap growth if I only have a pull-up bar and two 55lbs dumbbells?";

if(Anonymous && title=="" && postNumber==49116418 && dateTime=="01/12/19(Sat)10:23:15")

"Are front squats good as a quad assistance exercise? I'm doing 5/3/1 and it recommends shit like lunges which I don't particularly like doing. Would 5x10 front squats be too much stress after deadlifts/back squats?";

if(Anonymous && title=="" && postNumber==49116466 && dateTime=="01/12/19(Sat)10:28:24")

I think cardio killing gains is a meme unless you're running marathons. You'll be fine"

if(Anonymous && title=="" && postNumber==49116467 && dateTime=="01/12/19(Sat)10:28:27" && image=="1542969400753.jpg")

"How long do I have to be stuck on a lift before it counts as a plateau? I've been on 72kg bench for close to 2 weeks, squeezing out maybe one more rep each time (from 5/3/3 to 5/4/4). is this noobgains ending or am I not recovering right";

if(Anonymous && title=="" && postNumber==49116480 && dateTime=="01/12/19(Sat)10:29:28" && image=="My post.png")

"I check r/4chans imgur all the time because I like to see the highlights but today I saw my post and I'm really mad about it for some reason anyone else have experience with this";

if(Anonymous && title=="" && postNumber==49116487 && dateTime=="01/12/19(Sat)10:29:59")

>leg curls
That's hamstrings though, the bottom of the pull is your quads. Have you tried deficit deadlifts?"

if(Anonymous && title=="" && postNumber==49116627 && dateTime=="01/12/19(Sat)10:40:22")


shrugs. I think shrugs is your only option.


>Are front squats good as a quad assistance exercise?


>Would 5x10 front squats be too much stress after deadlifts/back squats?

Probably not. Front squats are a good accessory to both of those."

if(Anonymous && title=="" && postNumber==49116854 && dateTime=="01/12/19(Sat)10:59:13")

That is my intention, to be running, cycling etc."

if(Anonymous && title=="" && postNumber==49116874 && dateTime=="01/12/19(Sat)11:01:10")

"I'm trying to fix my pelvic tilt by having a better posture and standing good all fucking day, is it normal to feel a lot of pain in the lower back when I'm laying down?";

if(Anonymous && title=="" && postNumber==49116891 && dateTime=="01/12/19(Sat)11:02:13")

Been doing IF 16/8 or 18/6. What should I break my fast with?
Tomas DeFaggot says rice crackers are best. Some other people say that will make you gain weight and to eat protein.
I'm tired of reading opposite opinions online"

if(Anonymous && title=="" && postNumber==49116922 && dateTime=="01/12/19(Sat)11:05:17")

i count failing three times in a row as a sign you need to deload"

if(Anonymous && title=="" && postNumber==49117023 && dateTime=="01/12/19(Sat)11:14:05")

You'll probably want to thrown in at least one long run per week along with the sprints. A 4-6 mile should be sufficient if your goal is a 2 mile"

if(Anonymous && title=="" && postNumber==49117052 && dateTime=="01/12/19(Sat)11:16:15")

Just eat more"

if(Anonymous && title=="" && postNumber==49117057 && dateTime=="01/12/19(Sat)11:16:45")

"Looking for suggestions for delt exercises that are back-friendly. I used to just to standing lateral raises, but having to stabilize while lifting puts excessive strain on my already bad back.

Preferably something I can do while sitting on a bench with back support or something."

if(Anonymous && title=="" && postNumber==49117349 && dateTime=="01/12/19(Sat)11:38:10")

"How bad is sugar? Will sugar make me gain more fat than muscle?
I am bulking right now and is it okay to get extra calories from orange juice?"

if(Anonymous && title=="" && postNumber==49117366 && dateTime=="01/12/19(Sat)11:39:03")

"Do you need to make breaks between protein servings or will your body absorb all protein regardless?

Just had 200g of salmon with pinto beans which translates to a 80g protein meal. Is my body gonna piss it out?"

if(Anonymous && title=="" && postNumber==49117369 && dateTime=="01/12/19(Sat)11:39:07")

"I've been gaining good size and strength for the past year with 3x5 starting strength, but I fucked my knee (unrelated with fit) and I can only do lower weights now. I was wondering if switching and doing 80% of my 3x5 reps would be good for size gainage as strength gains are probablt a not so much of an option niow. Thanks in advance";

if(Anonymous && title=="" && postNumber==49117532 && dateTime=="01/12/19(Sat)11:50:36")


I think there are limits to how much protein your body can absorb at once. I dont know what those limits are, but sure 80g per meal is way over it.

If I had to guess I would think its closer to 40 grams per meal."

if(Anonymous && title=="" && postNumber==49117661 && dateTime=="01/12/19(Sat)12:01:05")

"I'm an 18 year old male and decided to improve myself since last year. I've practiced semen retention for almost 100 days now, have greatly improved my diet, but want (NEED) to get in a better shape. I'm skinny fat and have huge thighs.

What the fuck do I do? I feel disgusted by myself in the mirror. I need to do something while I still have time in high school. I have a gym membership at the local gym and ave gone every day since the new year

I don't have a plan, though, even after studying the sticky. My body is really just bizarre.

if(Anonymous && title=="" && postNumber==49117672 && dateTime=="01/12/19(Sat)12:02:37")

jesus christ dude social media and 4chin is killing your mind, get out this rabbit hole"

if(Anonymous && title=="" && postNumber==49117827 && dateTime=="01/12/19(Sat)12:16:44")

It meant I had to change up what I was doing and avoid my program. If instead of going that day, I rested and went the next day, I probably wouldn't have had those shitty lifts. Especially when you're doing a novice linear progression program like you're talking about where the idea is to PR every day after a certain point (I know SL suggests starting with just the bar, while SS instead has you working out a reasonable weight on day 1 and use that as your starting point, but eventually SL catches up to where you should be and you'll be pushing hard every time), you need to make sure you're properly rested and you have all your body's energy ready to go. Doubly so since a novice's body is so sensitive to training, you really want to maximize the efficiency of the program.

The real cost is that, going in without proper rest and my body not as strong as it should be could have resulted in me getting a serious injury, especially during a squat or deadlift. Better to take proper rest as prescribed by your program and have the energy you need."

if(Anonymous && title=="" && postNumber==49117839 && dateTime=="01/12/19(Sat)12:18:08")

Why? I just feel good with self-improvement
I didn't mean to make my post seem like I was caught in comparison; I'm changing what I see for myself. I just don't have guidance for this and thought I'd ask here"

if(Anonymous && title=="" && postNumber==49117858 && dateTime=="01/12/19(Sat)12:20:12")

"Anyone do GZCLP here? I don't know if you do it ABxCDxx or EOD and I don't want to make a reddit account to ask.

I don't isolate my abs and I'm still a novice at 5 months, but I get a two pack when at low BF%. I was just doing the big 4 plus some arms work so it's either just BF% or my muscle insertions + height (5'10")

Online calculators are pretty much bullshit. Believe your eyes. BMI is mostly to assist doctors in something like surgery.

People told me I was going to get fat and ugly on GSLP because no volume but that didn't happen. I would spend some time figuring out what you will do on the days you're not in the gym. Cardio or bodyweight work for example, to make you look and feel more athletic.

The book recommends burpees, and/or dips once you get decent as push ups. He has some challenges listed somewhere that are pretty reasonable.

>"If you can do 50 uninterrupted burpees in 5 minutes you'll probably like how you look in the mirror"

Something along those lines. Also do you chins/pulls once you get your pull up bar, or go to a park if you got time."

if(Anonymous && title=="" && postNumber==49117918 && dateTime=="01/12/19(Sat)12:24:56")


First of all, semen retention is the most meme shit of all. Don't worry about it, especially at your age. Fap if you want, just don't do it too often.

Just go ahead and do SS or SL 5x5. It's the easiest place for someone like you to start, and MUCH better than just going to the gym and doing whatever, especially if you've been going every day. You don't need to go every day as a beginner, and it could actually do you more harm than good depending on what you're doing if you're not resting. A novice linear progression program like SS will have you in the gym three times a week, and that's enough to get a lot of strength really fast. Do some cardio if you feel you need it, but don't go overboard and DEFINITELY don't do it right before a weight training workout.

As for the meal plan, that's going to depend on where you're at now. You say skinny fat but with huge thighs. How much do you actually weigh and how tall are you?"

if(Anonymous && title=="" && postNumber==49118013 && dateTime=="01/12/19(Sat)12:32:46")

It may be "meme shit," but placebo or not it makes me feel good

anyways, I assume SS = starting strength. I know I don't need to go everyday, but I'm very motivated and want to get some shit done NOW

>Do some cardio if you feel you need it, but don't go overboard and DEFINITELY don't do it right before a weight training workout.
Why's that? Damn, I've been running 2 miles before my workouts.

>You say skinny fat but with huge thighs. How much do you actually weigh and how tall are you?
I'm 155 lbs 5'10"

if(Anonymous && title=="" && postNumber==49118032 && dateTime=="01/12/19(Sat)12:34:06")

Don't do SS."

if(Anonymous && title=="" && postNumber==49118077 && dateTime=="01/12/19(Sat)12:37:40" && image=="1537578378407.jpg")

"If Minox works to grow beards, does it work similarly elsewhere on the body? Could I draw a dick made out of hair on my back? Maybe make my happy trail do a spiral around my torso? What are the limits? Seriously asking.";

if(Anonymous && title=="" && postNumber==49118108 && dateTime=="01/12/19(Sat)12:39:52")

"Bumping this one >>49116181

I just did some squats with just the bar for the first time in a long time and it felt SO good."

if(Anonymous && title=="" && postNumber==49118149 && dateTime=="01/12/19(Sat)12:42:43")

The reason I said don't do your cardio right before your weight training is because it'll use up a lot of the energy that you'll need to move the bar. Warming up before with a few minutes of cardio just to get the blood flowing, like 5 minutes on a bike or whatever is fine, but 2 miles right before doing your squats could backfire. Doing that right after should be okay, though, or if there are several hours between.

SS does get shit done, but I suppose it depends on what specifically your goal is. If you want to put on some weight and get strong, it's a good place to start. If you have a different goal, then maybe another program is useful. And it sounds like you wouldn't mind putting a few pounds on.

What would you suggest for him, then? A PHUL or PPL routine? ICF? I suggested SS because it's really easy to follow and can put on some weight and muscle very quickly. All the programming is done for you, and the weights are really straightforward. Something like PHUL is also good for a beginner, but it's a bit more complicated. I guess it would get him an extra day in the gym like he seems really locked on to doing."

if(Anonymous && title=="" && postNumber==49118193 && dateTime=="01/12/19(Sat)12:45:48")


> I know I don't need to go everyday, but I'm very motivated and want to get some shit done NOW

It doesnt really work like that tho. Consistency in routine, good form, and getting enough sleep is what really matters.

Go to the gym three days a week and do a good work out, and if you want do some cardio in between, but as a beginner you cant just workout more often or lift heavier weights think thats going to improve your situation."

if(Anonymous && title=="" && postNumber==49118212 && dateTime=="01/12/19(Sat)12:47:54")

SS, SL, Reg Parks and so on are best for getting you in the gym immediately. I like 3 day routines since you lift heavy compounds more often than most 4-5 even 6 day routines and progress more. Cardio is good but keep it short, LISS is boring and mostly for fat people unless you run marathons. I'd keep it on the off days too unless your losing weight. I'd recommend reading Greyskulls book no matter what you do because it has some good stuff for you to do outside of the gym.

Just google Greyskull PDF and I think a download link is the first result."

if(Anonymous && title=="" && postNumber==49118221 && dateTime=="01/12/19(Sat)12:48:29")

"What do pushups even do? What muscles do they work?
Is doing them everyday while not at the gym when you have downtime going to do anything or is it just an exercise to show off?"

if(Anonymous && title=="" && postNumber==49118252 && dateTime=="01/12/19(Sat)12:50:14")

Juice with no added sugar is lower GI than table sugar, not too bad. Apple juice is reasonably low GI."

if(Anonymous && title=="" && postNumber==49118270 && dateTime=="01/12/19(Sat)12:51:57")

Chest, triceps, and shoulders, with some benefit to the back and core, if you're engaging properly. Doing a lot of them in quick succession is also viable as part of a cardio routine."

if(Anonymous && title=="" && postNumber==49118281 && dateTime=="01/12/19(Sat)12:52:36")

thanks brahs, I'll try and make it.

also, are protein shakes a joke? I'm pretty skeptical"

if(Anonymous && title=="" && postNumber==49118288 && dateTime=="01/12/19(Sat)12:53:01")


Chest and triceps.

>Is doing them everyday while not at the gym when you have downtime going to do anything

If you do push ups every day, I suppose youll get better at them, but it wont be that much weight, so itll be more like a cardio exercise at some point. Furthermore if you do them every day you arent really resting, and you need rest to actually grow muscle."

if(Anonymous && title=="" && postNumber==49118341 && dateTime=="01/12/19(Sat)12:56:27")


>also, are protein shakes a joke? I'm pretty skeptical

They arent a joke. They are good. I used to drink whey + milk + spinach all the time and it was great.

There are a lot of powders and things that are marketed like protein powder that are just total crap tho. So you just have to read the label to see what it is. If its just protein you are good. If the label says "Mega Boost Pre Work Out Muscle Builder" or something, and the nutrition information lists a lot of carbs and meme nutrients then its crap."

if(Anonymous && title=="" && postNumber==49118353 && dateTime=="01/12/19(Sat)12:57:33")

It's just food, if you eat enough you can skip it while also getting much better nutrition overall from it. I'm lazy as fuck so I drink a shake to load up quicker."

if(Anonymous && title=="" && postNumber==49118412 && dateTime=="01/12/19(Sat)13:00:57")

You sound really determined, so I think your odds of making it are good. Just don't overextend yourself and end up going to snap city. Listen to your body and know when to dial things back if needed. AND MAKE SURE TO EAT AND SLEEP! Rest is when your body actually builds the muscle, not during the workout.

Protein shakes are exactly what it says they are. Protein. If you need protein for the day, it's a quick, easy, and reliable source of protein. It can be hard to eat enough food to hit all your protein goals with just food, so downing a protein shake right after your workout is a good way to get that extra 40-50g of protein in for relatively few amount of calories. Don't overthink what protein powder you get right now just yet, either. Just get something simple and you like the taste of. Personally, I like 2 scoops of the chocolate fudge GNC Wheybolic in milk. Shit tastes like ice cream and the protein to calorie ratio is good. Kind of pricey, though. The regular-ass white bottle GNC protein is plenty fine on its own for pretty cheap, too. Just know that the natural chocolate tastes worse than the chocolate supreme if you go for that brand."

if(Anonymous && title=="" && postNumber==49118469 && dateTime=="01/12/19(Sat)13:04:46")

"As someone who has problems with eating a lot since i've always been skinny as fuck and my family ate vegetarian, what are the best ways to really get in the habit of eating surplus calories? How many times do you eat per day and what?";

if(Anonymous && title=="" && postNumber==49118615 && dateTime=="01/12/19(Sat)13:15:07")

Once a week maximizes testosterone. You get a huge test boost on the 7th day of abstaining from it. Don't listen to the anon saying twice per week. That's not true at all."

if(Anonymous && title=="" && postNumber==49118641 && dateTime=="01/12/19(Sat)13:16:53")

Drink calories if you can't eat enough."

if(Anonymous && title=="" && postNumber==49118673 && dateTime=="01/12/19(Sat)13:20:04")

"My hair used to get oily after a day of not shampooing. I just went three days without shampoo and my hair is still pretty dry . Am I okay? I was using castor oil with peppermint oil for a few weeks prior to this three day test for their hair growth benefits , but now I'm worried using those may have stunted my natural sebum production. There seems to be a lot of hair advice on this board in general, but whenever I ask in a QTDDTOT I don't tend to get a response.";

if(Anonymous && title=="" && postNumber==49118681 && dateTime=="01/12/19(Sat)13:20:26" && image=="GUEST_fec65a6e-dbb6-4d1f-affe-a71fd94bcc7e?wid=488&hei=488&fmt=pjpeg.jpg")

How much do you like milk?"

if(Anonymous && title=="" && postNumber==49118762 && dateTime=="01/12/19(Sat)13:25:50")

"How get good at overhead squats?";

if(Anonymous && title=="" && postNumber==49118982 && dateTime=="01/12/19(Sat)13:43:36" && image=="1343490626578.jpg")


if(Anonymous && title=="" && postNumber==49119276 && dateTime=="01/12/19(Sat)14:05:38")

"Is it safe to stretch everyday in addition to intense gym training?";

if(Anonymous && title=="" && postNumber==49119279 && dateTime=="01/12/19(Sat)14:05:48")

"Can I stretch on rest days? Also, how do I stretch?";

if(Anonymous && title=="" && postNumber==49119442 && dateTime=="01/12/19(Sat)14:18:52" && image=="02f.jpg")

"I'm a begginer and want to buy a barbell, I saw some cheap ones on a local supermarket with disks made of plastic filled with sawdust. My friend said those are shit and I should get disks made of metal.

Is that true?"

if(Anonymous && title=="" && postNumber==49119459 && dateTime=="01/12/19(Sat)14:20:13" && image=="6EDF462A-8389-4FAC-9065-F4A143274F09.jpg")

"Phone posting, sorry:

Am I fucked?
What do I do
19 5’10 158 lbs"

if(Anonymous && title=="" && postNumber==49119460 && dateTime=="01/12/19(Sat)14:20:18")

get a 2inch olympic bar from Amazon and do it right. They're like $45 when theyre on sale and free shipping"

if(Anonymous && title=="" && postNumber==49119475 && dateTime=="01/12/19(Sat)14:21:38" && image=="Starting Stretches.jpg")

Yes. Pic related.

as long as you're doing it after and not before. I probably wouldn't recommend it every day though.

why are you using scam products for your hair

it's not a magic potion, it just encourages already existing hair follicles to grow hair."

if(Anonymous && title=="" && postNumber==49119480 && dateTime=="01/12/19(Sat)14:22:03")

start lifting?"

if(Anonymous && title=="" && postNumber==49119483 && dateTime=="01/12/19(Sat)14:22:36")

"ordered some phenibut
thinking about asking my doctor if it's safe to take because i'm already on a shit load of antidepressants / antipsychotics / sedatives
worried my doctor will freak out and call the sheriff on me or something though"

if(Anonymous && title=="" && postNumber==49119494 && dateTime=="01/12/19(Sat)14:23:25")

Are my hips too wide?
What exactly is going on with my body, aside from being a slob"

if(Anonymous && title=="" && postNumber==49119496 && dateTime=="01/12/19(Sat)14:23:27")

Fist things first, is to stop lying. Second thing is to fast."

if(Anonymous && title=="" && postNumber==49119509 && dateTime=="01/12/19(Sat)14:24:13")

you're being fat
that's what's going on
just lift man, you're going to turn that flab into muscle"

if(Anonymous && title=="" && postNumber==49119510 && dateTime=="01/12/19(Sat)14:24:17")

fucking hell that is one of the worst skinnyfat physiques I have ever seen. You've got that at 158 lbs? Jesus dude. Did you weigh yourself correctly?

1. Read the sticky
2. Cut and lift until your stomach flattens out
3. bulk and put on some muscle"

if(Anonymous && title=="" && postNumber==49119540 && dateTime=="01/12/19(Sat)14:27:17")

How do I into middle splits?"

if(Anonymous && title=="" && postNumber==49119582 && dateTime=="01/12/19(Sat)14:30:41")

"i can do 4x10 curls with a 40lb dumbbell
am i strong?"

if(Anonymous && title=="" && postNumber==49119585 && dateTime=="01/12/19(Sat)14:30:54")

100% serious
Also; should I fast and workout?
Yeah, I’ll try to weigh in again at the gym
So I should just fast while working out, wait till I flatten up, and then bulk?"

if(Anonymous && title=="" && postNumber==49119586 && dateTime=="01/12/19(Sat)14:30:54")

I do not live in the us unfortunately and 45 dlls is beyond my budget. The cheap barbell is around 20 dlls."

if(Anonymous && title=="" && postNumber==49119615 && dateTime=="01/12/19(Sat)14:33:16")

I personally don't recommend fasting. Also for fuck's sake read the sticky you clearly don't know the first thing about managing your weight.

>I can do 4x5 squats with 250 lbs
>am i strong?"

if(Anonymous && title=="" && postNumber==49119653 && dateTime=="01/12/19(Sat)14:35:29")

I tried, I am legitimately lost. I don't even eat shitty food"

if(Anonymous && title=="" && postNumber==49119712 && dateTime=="01/12/19(Sat)14:39:39" && image=="1400445498957.png")

it's literally the first thing on the board, written out in easy-digestible chunks, with links to helpful studies and routines and all sorts of shit.

if you can't even put in the effort to read a legitimately helpful article that will help you understand how to lose weight, there is nothing I can do for you. Go to reddit or some shit if you want people to spoonfeed you."

if(Anonymous && title=="" && postNumber==49119813 && dateTime=="01/12/19(Sat)14:48:07")

People say you just need to do compound lifts with no belt to build your core and that's bullshit. Build your core muscles, including your sides, and things will even out once you cut bodyfat. I think you're underestimating your weight by some, but what you've got isn't super abnormal."

if(Anonymous && title=="" && postNumber==49119870 && dateTime=="01/12/19(Sat)14:53:24")

I'm just looking for some comments, brah. Relax
I'm going to reweigh myself at the gym tonight, mine may be old.
What do I do to specifically work my core and sides? Should it be an everyday thing?
I searched the sticky but everything is pretty general.

Just want to look somewhat normal."

if(Anonymous && title=="" && postNumber==49119909 && dateTime=="01/12/19(Sat)14:56:15")

jesus christ dude just take 10 minutes and read the whole sticky."

if(Anonymous && title=="" && postNumber==49119985 && dateTime=="01/12/19(Sat)15:02:21")

>What do I do to specifically work my core and sides? Should it be an everyday thing?
Your core is arguably the fastest recovering muscle group in your body, so doing it every day wouldn't be bad. Check out ExRx for some good exercises. Front and side planks are pretty good, I think, but that's just my opinion.
>Just want to look somewhat normal.
You do, "normal" is a lot worse than it used to be.

Real quick, point out the specific part of the sticky that covers the information he's seeking. Go ahead. Link it if you feel up to it."

if(Anonymous && title=="" && postNumber==49120050 && dateTime=="01/12/19(Sat)15:07:18")

I did. There's nothing on there about being a skinny fat abnormal weight. It's not a one-way-stop. Have you even read it?

Thanks. Do you think I should only do core workouts until I'm lined up?"

if(Anonymous && title=="" && postNumber==49120055 && dateTime=="01/12/19(Sat)15:07:40")

you're just as retarded as he is. You can't "turn fat into muscle" and recommending these core exercises when there is a 25 lb wall of fat hanging on his gut is only going to lead to disappointment in a month when these excessive core exercises do nothing, particularly if he isn't eating properly.

learn to eat properly and you will slowly see your stomach shrink down."

if(Anonymous && title=="" && postNumber==49120073 && dateTime=="01/12/19(Sat)15:08:42")

>I did. There's nothing on there about being a skinny fat abnormal weight.

I see you didn't read it and still don't understand how weight management works. never going to make it."

if(Anonymous && title=="" && postNumber==49120192 && dateTime=="01/12/19(Sat)15:18:11")

>Thanks. Do you think I should only do core workouts until I'm lined up?
I have no idea what that means. Find a decent program, and add core work into it.

You have brain damage. Nobody here is talking about turning fat into muscle. Improving your musculature results in more aesthetically pleasing fat deposition, you fucking brainlet. I didn't say doing crunches will get rid of stomach fat, I said core work is necessary to developing your core properly, which you would know if you pulled your head out of your ass for a moment to read the words I'm typing. It's not about making your stomach smaller, it's about reshaping it. Pay even a little bit of attention before rattling off your uninformed opinion."

if(Anonymous && title=="" && postNumber==49120225 && dateTime=="01/12/19(Sat)15:20:57")

>Not lifting lmao2pl8 of sawdust
>Making it"

if(Anonymous && title=="" && postNumber==49120241 && dateTime=="01/12/19(Sat)15:22:03")

>I saw some cheap ones on a local supermarket with disks made of plastic filled with sawdust
fucking what now"

if(Anonymous && title=="" && postNumber==49120275 && dateTime=="01/12/19(Sat)15:24:03")


if(Anonymous && title=="" && postNumber==49120334 && dateTime=="01/12/19(Sat)15:28:48")

>scam products

Peppermint oil has been studied and shown to increase hair growth more than minoxidil . I can dig up the medical journal if you'd like"

if(Anonymous && title=="" && postNumber==49120350 && dateTime=="01/12/19(Sat)15:29:58")

Well, it's not illegal , so the police wouldn't be any threat to you."

if(Anonymous && title=="" && postNumber==49120359 && dateTime=="01/12/19(Sat)15:30:49")

>Your muscles can't grow unless you lose bodyfat
What the fuck are you trying to say you idiot? Yeah, everyone knows you need to cut fat to have visible abs or whatever, but as I've pointed out several times for your illiterate ass, I'm not talking about that."

if(Anonymous && title=="" && postNumber==49120403 && dateTime=="01/12/19(Sat)15:34:05" && image=="1516401794348.jpg")

that's not really it
i'm on suicide watch lol"

if(Anonymous && title=="" && postNumber==49120425 && dateTime=="01/12/19(Sat)15:37:16")

"I used to spend about an hour at the gym, now I'm usually working out for 2 hours or more. My question is: all else being equal (for the sake of simplicity) will my body make use of more dietary protein than before?";

if(Anonymous && title=="" && postNumber==49120790 && dateTime=="01/12/19(Sat)16:03:23")

"Considering how fast babies grow.
Wouldn't it be a hecking great idea to get your girl prego so you could go GOMAD on mommy milkies?"

if(Anonymous && title=="" && postNumber==49120822 && dateTime=="01/12/19(Sat)16:05:26")

"What do I eat for easy kcals without getting fastfood /fit/? On the weekends when I spend pretty much my entire day eating I still don't get over 2000 kcals, I'm trying to lean bulk but I just don't seem to have time to eat at all during the week. On a typical day I get around 1600-1800 kcal max";

if(Anonymous && title=="" && postNumber==49120825 && dateTime=="01/12/19(Sat)16:05:42")

"When I do pull ups I feel like I'm mostly pull with my right arm. I'm trying to make a conscious effort to pull more with my left arm but it doesn't seem to be making any difference. Is it all in my head?";

if(Anonymous && title=="" && postNumber==49120872 && dateTime=="01/12/19(Sat)16:09:09" && image=="1343410470593.jpg")


if(Anonymous && title=="" && postNumber==49121178 && dateTime=="01/12/19(Sat)16:30:44")

"How much weight should I lift as a beginner? I'm 5'7"."

if(Anonymous && title=="" && postNumber==49121205 && dateTime=="01/12/19(Sat)16:32:42")

"should i be getting DOMS even after 6 weeks lifting?";

if(Anonymous && title=="" && postNumber==49121278 && dateTime=="01/12/19(Sat)16:38:48")

pretty much any nuts of your choice. In 100g there's usually over 500 kcal - significant portion is protein (usually 20g+), but most of it is fat"

if(Anonymous && title=="" && postNumber==49121325 && dateTime=="01/12/19(Sat)16:42:39")

I definitely find it easier to consume 200g package of nuts for ~1000 kcal than getting that same amount of kcal from most of other food"

if(Anonymous && title=="" && postNumber==49121352 && dateTime=="01/12/19(Sat)16:44:31")

"After lifting for some time i have a clear imbalance between left vs right (bigger, stronger): lats, traps, bicep, tricep, forearms.
When doing high volume/pump work, left side is swollen faster and sometimes bigger while right side still has gas for some more reps.
For intensity work, i tend to favor right side on heavy reps.
How do i fix this?"

if(Anonymous && title=="" && postNumber==49121359 && dateTime=="01/12/19(Sat)16:45:05")

Yes, that's very normal."

if(Anonymous && title=="" && postNumber==49121374 && dateTime=="01/12/19(Sat)16:46:14")

Unironically squats, deadlifts"

if(Anonymous && title=="" && postNumber==49121384 && dateTime=="01/12/19(Sat)16:46:42" && image=="1547268624297.jpg")


if(Anonymous && title=="" && postNumber==49121403 && dateTime=="01/12/19(Sat)16:47:57")

Plz respond"

if(Anonymous && title=="" && postNumber==49121495 && dateTime=="01/12/19(Sat)16:54:38")

"Why can't I add weight to my bench press? I've been playing for two and a half months now, and my max is 35kg/77lbs. When am I supposed to reach 1pl8/60kg? I don't play strength btw, I do brosplits.";

if(Anonymous && title=="" && postNumber==49121581 && dateTime=="01/12/19(Sat)17:00:17")


It's probably not just in your head, muscle strength imbalance is a very real thing. Since you know about this, you should probably do something like single-handed lat pulldowns and doing same weight and amount of reps for each arm. Sooner or later the weaker arm will catch up and the stronger will stall."

if(Anonymous && title=="" && postNumber==49121603 && dateTime=="01/12/19(Sat)17:02:03" && image=="1520320250185.jpg")

"So faggots, why not do short bulk/cut cycles of 6 weeks instead of that 6 months seasonal bullshit that leaves you as either a fat fuck or a weak skelly?

Surely 6 weeks is enough for your body to adapt its metabolic rate."

if(Anonymous && title=="" && postNumber==49121628 && dateTime=="01/12/19(Sat)17:03:16")

"is it normal for joints to generally crack more after someone starts working out? mainly knees and elbows. no pain, just little cracks and pops";

if(Anonymous && title=="" && postNumber==49121648 && dateTime=="01/12/19(Sat)17:04:29")

cartilage starts working after having been static for years or some shit"

if(Anonymous && title=="" && postNumber==49121659 && dateTime=="01/12/19(Sat)17:05:35")

If you can't afford a home gym don't bother. Find a $10 gym and go there instead."

if(Anonymous && title=="" && postNumber==49121685 && dateTime=="01/12/19(Sat)17:07:23")

cool, won't bother worrying about it then"

if(Anonymous && title=="" && postNumber==49121772 && dateTime=="01/12/19(Sat)17:13:46" && image=="_progress.jpg")

"it's been a while, /fit/

I've given up working out for the past years
>too much pot
>beging smoking cigs
>poor diet
>no gf

Now i'm in a better place in my life and I want to bring back the old routine.
How much gains from muscle memory should I expect coming back in?"

if(Anonymous && title=="" && postNumber==49121819 && dateTime=="01/12/19(Sat)17:17:10")

Thanks anon."

if(Anonymous && title=="" && postNumber==49121884 && dateTime=="01/12/19(Sat)17:21:41")

"How do I know if I'm overtraining? I run 3.5 miles 7 days a week and lift 4x a week. Doing a generic push pull legs split";

if(Anonymous && title=="" && postNumber==49121964 && dateTime=="01/12/19(Sat)17:28:01")

"can/how do I meal prep eggs?

any good meal prep ideas for keto?"

if(Anonymous && title=="" && postNumber==49121986 && dateTime=="01/12/19(Sat)17:30:07" && image=="E78A55AE-17F0-4C30-8FB6-1B1F88E075B2.png")

"based or retarded";

if(Anonymous && title=="" && postNumber==49121988 && dateTime=="01/12/19(Sat)17:30:12")

"Had a free PT session for NY so thought I'd use it to help build a new programme, turned out to be a massive waste of time as the guy said I was "lifting too much".

He did raise something about cardio though and I want to know what is best for me. I currently weigh 124kg, down from 138kg with a goal of 105/110kg depending on what I look like. What is better for me cardio wise please.

1 hour of low intensity cardio on working days / 90 minutes on rest days
10 minute warm-up, 10 minute HIIT, 10 minute cool-down every day

Been cycling, thinking of starting to use the X-Trainer"

if(Anonymous && title=="" && postNumber==49121989 && dateTime=="01/12/19(Sat)17:30:13")

The simple indicator would be that the muscle group you're about to train today is still sore. Another sign is that you can't lift as heavy as last time."

if(Anonymous && title=="" && postNumber==49122009 && dateTime=="01/12/19(Sat)17:31:55")

If things start hurting too much
If your lifts/runs start decreasing in performance for no discernible reason

If you're having a 16+ hour break between your 3.5 mile runs you should be fine (especially if you've been doing it for a while)
If you're leaving a day off between lifting sessions you should be fine"

if(Anonymous && title=="" && postNumber==49122012 && dateTime=="01/12/19(Sat)17:32:18")


if(Anonymous && title=="" && postNumber==49122083 && dateTime=="01/12/19(Sat)17:36:34")


Pineapple is a terrible choice, I know you want your semen to taste nice when you jack off into your own mouth, but don't do it anon.
You may as well be going full keto, replace the pineapple with something like a bit of broccoli or cauliflower
If keto doesn't work for you then add some brown rice as well as some broccoli"

if(Anonymous && title=="" && postNumber==49122097 && dateTime=="01/12/19(Sat)17:37:40")

5 minute warmup, 20 minute HIIT, 5 minute cool-down"

if(Anonymous && title=="" && postNumber==49122143 && dateTime=="01/12/19(Sat)17:40:28")

going to do it anyway, fuck u"

if(Anonymous && title=="" && postNumber==49122460 && dateTime=="01/12/19(Sat)18:07:18")

"how much is the most I should spend on a gym membership? The only one that has decent equipment close to me is offering $35 a month with a $49 annual, no startup fee and no cancellation fee. Is that worth it?";

if(Anonymous && title=="" && postNumber==49122568 && dateTime=="01/12/19(Sat)18:15:45")

how can anyone else answer this question for you? do you think it's worth it? do you have the money to spare? would you actually make use of it or just waste money?
in the US the average gym membership is apparently ~$58/month, make of that what you will"

if(Anonymous && title=="" && postNumber==49122631 && dateTime=="01/12/19(Sat)18:21:28")

"Can you kinda see that you have bad pec insertions when you're a skinny dyel and practically haven't lifted at all, or is it something that materializes with training?";

if(Anonymous && title=="" && postNumber==49122675 && dateTime=="01/12/19(Sat)18:24:57")

I hurt my shoulder benching. I have taken a short break or rather just worked out lightly on my pressing movements but it still bothers me now 2 weeks later. It is pain in my AC joint, when I do pushups its not really noticable and I can bench 135lbs now without it bothering me much. As soon as I go around 200lbs it starts to hurt and I dont want to push it.

Are there any ways to make recovery faster ? How long will it take to have it fully healed ? Has someone experienced this before ?"

if(Anonymous && title=="" && postNumber==49122678 && dateTime=="01/12/19(Sat)18:25:16")

Ok great. Doesn't look like I'm overtraining then. Thanks guys"

if(Anonymous && title=="" && postNumber==49122795 && dateTime=="01/12/19(Sat)18:34:25")

"Can I eat a dozen eggs a day? I really love eggs and that's such a good source of cheap protein";

if(Anonymous && title=="" && postNumber==49122916 && dateTime=="01/12/19(Sat)18:44:37")

Will try thanks!"

if(Anonymous && title=="" && postNumber==49123070 && dateTime=="01/12/19(Sat)18:57:12")

A negative rep in regards to chin-ups / pull-ups. When you can't lift yourself up to the top of the rotation anymore, you jump or stand to the top of the rotation and hold on for as long as you can until you reach the bottom and then repeat.

Tried and tested way to up your reps for pull ups/chin ups"

if(Anonymous && title=="" && postNumber==49123156 && dateTime=="01/12/19(Sat)19:02:57")

How long has it been?"

if(Anonymous && title=="" && postNumber==49123320 && dateTime=="01/12/19(Sat)19:18:53" && image=="progress4ye.jpg")

stoped training mid 2015 and never came back
lost all gains, i'm starting off on monday again with ABC training plan"

if(Anonymous && title=="" && postNumber==49123527 && dateTime=="01/12/19(Sat)19:42:53")

"Just went to fuck my gf and couldn't get hard.
Was stroking my limp noodle for ages until finally it came 70% to life and I was able to bust.

What the fuck, bros? Every had this happen to you?
Calling the doctor about that shit on Monday.

Not on gear or anything."

if(Anonymous && title=="" && postNumber==49123568 && dateTime=="01/12/19(Sat)19:47:08")

"How do i go about fixing form?
Do i deload when doing it, but keep the reps and volume the same? Or do i use weight much mower than normal?"

if(Anonymous && title=="" && postNumber==49123735 && dateTime=="01/12/19(Sat)20:04:53")

You'll probably come back faster than a totally new person, but definitely expect to be starting over from the beginning. Especially depending on how far you've lost."

if(Anonymous && title=="" && postNumber==49124070 && dateTime=="01/12/19(Sat)20:31:15")

age? cardiovascular healthiness? stress? rest? nutrition? ever tried sildenafil? hormonal profile? porn/masturbation frequency?"

if(Anonymous && title=="" && postNumber==49124078 && dateTime=="01/12/19(Sat)20:32:14")

Garlic and vitamin C
Also lots of beets and arugula for those nitrates"

if(Anonymous && title=="" && postNumber==49124086 && dateTime=="01/12/19(Sat)20:33:00")

same program (reps, sets), slow, controlled reps, lower weight until all good. don't increase weight until all reps meet same standard."

if(Anonymous && title=="" && postNumber==49124096 && dateTime=="01/12/19(Sat)20:33:39")


Should probably listen to your PT about you lifting too much if you managed to get yourself to 138kg."

if(Anonymous && title=="" && postNumber==49124112 && dateTime=="01/12/19(Sat)20:34:29")

"Anyone else suck at bodyweight stuff? I could do 10 pull ups a few months ago, but I've put on like 15kg since then and can only do 3";

if(Anonymous && title=="" && postNumber==49124161 && dateTime=="01/12/19(Sat)20:38:15")

"I am beginning to think that being skinnyfat has screwed me over for life.
I have completely changed my diet since early December and have gone to the gym since the new year, and have hardly seen any change.
I'm too poor for a trainer.

I 100% think it would be easier to just be a fatass; they are already "bulked""

if(Anonymous && title=="" && postNumber==49124205 && dateTime=="01/12/19(Sat)20:41:12")

"Is there such a thing as a lower abs isolation exercise?
Need to target them but all I tried is just middle/upper abs or hip extensors."

if(Anonymous && title=="" && postNumber==49124207 && dateTime=="01/12/19(Sat)20:41:20")

Decent cardio
Regular stress levels
Alright sleeps
Never taken sildenafil
Don't know hormonal profile
Don't watch porn, infrequently masturbate.

I suspect 5htp may be the culprit as my sex drive has lowered since I started taking it. It sucks because I sleep and feel a lot better. Could be a coincidence though and the lowered sex drive is nothing to do with 5htp."

if(Anonymous && title=="" && postNumber==49124231 && dateTime=="01/12/19(Sat)20:43:48")

>12 days
>But where is the progress
Are you retarded?"

if(Anonymous && title=="" && postNumber==49124238 && dateTime=="01/12/19(Sat)20:44:16")

If my working bench weight is 85kg, should i do 70kg at the lowest until i fix it?"

if(Anonymous && title=="" && postNumber==49124240 && dateTime=="01/12/19(Sat)20:44:29")

I'm in the same position.
Every resource I've looked into says restricting calories is what causes and maintains being skinny fat while the sticky says otherwise
It's like skinnyfat is its own thing and has no answer or solution

I'm about to give up"

if(Anonymous && title=="" && postNumber==49124261 && dateTime=="01/12/19(Sat)20:46:51")


It takes time, but trust me, you're getting stronger. Are your numbers going up? Your body composition will follow, at least as a beginner. Your muscles are gonna get bigger, bit by bit."

if(Anonymous && title=="" && postNumber==49124266 && dateTime=="01/12/19(Sat)20:47:13")

probably, but my first time at the gym and a change of diet made me feel somewhat confident there'd be some small change

To be quite honest with you, I don't even know if what I'm doing is right. I'm doing this routine:

while eating healthy and restricting some calories"

if(Anonymous && title=="" && postNumber==49124295 && dateTime=="01/12/19(Sat)20:49:43")

Just do all your ab work hanging. Handing leg raises, etc.

No. Get a pullup bar and put it at the entrance of your door, every time you enter and leave the room do 3-5 pullups, within a month you will be able to do a lot."

if(Anonymous && title=="" && postNumber==49124309 && dateTime=="01/12/19(Sat)20:51:18")

fast bodyweight atg squats kills me but i can back squat 2.5 plates.

Let's assume you're now 20% BF at 74kg and your max weight "without looking bad" is 90kg.
1 - Recomp (or cut) until you're 12% BF
2 - Slow bulk until 78kg (1kg/month max)
3 - Recomp until 12% BF
4 - Repeat 2 and 3 until 82, 86 and 88kg milestones"

if(Anonymous && title=="" && postNumber==49124343 && dateTime=="01/12/19(Sat)20:54:00")

"In relation to 1/2/3/4, what would be a roughly equivalent DB press to a 2 plate press? Seeing as DBs are a lot more difficult. 100kg DB press is so far away :(";

if(Anonymous && title=="" && postNumber==49124360 && dateTime=="01/12/19(Sat)20:55:56")

>first time at the gym
>intermediate workout
there's your problem. intermediate programs progress more slowly. do a novice program with linear progression. that basically means Starting Strength, Stronglifts, or Greyskull. They're essentially the same, just slight variations on 3x5 full-body workouts 3 days a week, so just pick one and go with it. that's all you need to know to get started. just keep at it consistently and do your research, that way by the time you begin to stall on your LP, you'll have an idea of what comes next.
also it's a no-brainer but EAT BIG TO GET BIG"

if(Anonymous && title=="" && postNumber==49124363 && dateTime=="01/12/19(Sat)20:56:06")

"Newbie skinny fat 18 year old here:
Is Starting Strength its own routine? Or am I supposed to use something else in addition to the dumbell?"

if(Anonymous && title=="" && postNumber==49124374 && dateTime=="01/12/19(Sat)20:56:46")

>Follows an intermediate split routine as a begginner
Fucking hell.
Read the sticky and do SS or SL for 6 months to a year, then come back to complain."

if(Anonymous && title=="" && postNumber==49124406 && dateTime=="01/12/19(Sat)20:59:06")

>Just do all your ab work hanging. Handing leg raises, etc.
Hm, alright, I'll see how that goes"

if(Anonymous && title=="" && postNumber==49124426 && dateTime=="01/12/19(Sat)21:01:10")

SS is a routine composed of barbell movements, specifically Squat, Bench, OHP, Deadlift, Power Clean. You can also add accessories to it, and most people do so because the routine needs a bit more focus on upper body for all of us who don't train for sports. It's all in the book, read the fucking book."

if(Anonymous && title=="" && postNumber==49124477 && dateTime=="01/12/19(Sat)21:05:28" && image=="1545960563867.jpg")

"noob here, only started lifting for about a week and a half. bench pressing and cannot feel anything in my chest. tips?";

if(Anonymous && title=="" && postNumber==49124517 && dateTime=="01/12/19(Sat)21:08:56")

33 isn't a bad time to see a doctor and check your hormones. I found i'm low test and estrogen.
considering you don't have any cardio disease, Try sildenafil (or vardenafil, taladafil, etc):
If you notice any improvement, then see a doctor as something isn't working at 100% as expected
If you don't notice any improvement, could be psychological

Try 10% less and if there's any improvement, if not, keeping decreasing the weight.

Crunch like exercises target the whole rectus abdominus, if you use proper form.
If you curl your hold body (i.e pelvis to chest), you'll definitely working more abs than hip flexors.
Try frog crunches.
Planks work up a certain degree.

Check form."

if(Anonymous && title=="" && postNumber==49124524 && dateTime=="01/12/19(Sat)21:09:37")

add weight, add reps, add sets, increase speed, decrease rest, idk man you didn't really give much context"

if(Anonymous && title=="" && postNumber==49124540 && dateTime=="01/12/19(Sat)21:10:44" && image=="579_28753432_337489603438336_2508299645763977216_n.jpg")

It may be your form. What angle are you bringing your arms down at? If you're going in a straight vertical line from extended arm down, you're doing it wrong, and likely using your shoulders too much. You want the bar path to be at a slight angle, which also puts your arms in a better position. It might feel a bit weaker, but that's because you're getting less assistance from the shoulders. It's also safer.

Also never bench on the smith machine, if that's something you're doing."

if(Anonymous && title=="" && postNumber==49124566 && dateTime=="01/12/19(Sat)21:12:33")

Check form, make sure you retract scapula, add more weight if needed.
Also you don't really feel the chest, it's closer to the armpits."

if(Anonymous && title=="" && postNumber==49124607 && dateTime=="01/12/19(Sat)21:16:42")

When you do your hanging leg raises, make sure you're lifting those fuckers way up. It should really be called Hanging Ass Raises, because you're not getting full ROM unless you're moving up enough that your ass would be visible to someone in front of you, and doing that requires seriously engaging your abs. Especially if you're overweight like me."

if(Anonymous && title=="" && postNumber==49124647 && dateTime=="01/12/19(Sat)21:20:23")

I've been doing hanging straight leg rises where my feet go past my head, but mostly as a stretch, I get the idea, it's basically like an inverted crunch"

if(Anonymous && title=="" && postNumber==49124656 && dateTime=="01/12/19(Sat)21:21:01")

aaaAAAAHHH thank you that explains it. im totally feeling it there, i was expecting it closer to the middle of my chest. my form is good, ive watched lots of videos and im doing everything everyone else who replied has said to do. thanks guys

if(Anonymous && title=="" && postNumber==49124668 && dateTime=="01/12/19(Sat)21:22:30")

Exactly. I see so many people just moving their legs to a 90 degree angle on the roman chair and I know nothing's actually happening."

if(Anonymous && title=="" && postNumber==49125139 && dateTime=="01/12/19(Sat)21:56:25")

"Hit a wall with my clean

What should I work on to break through? Just squats?"

if(Anonymous && title=="" && postNumber==49125194 && dateTime=="01/12/19(Sat)22:00:40" && image=="Screenshot_20190103-114555.png")

"I just hit 3x8 on 35lb dumbbells. Should I make the leap to 40lbs and then try and progress? What's the best way to increase from here?

Also, my bench is 145 1rm. I'm not used to incline. Is it normal for me to struggle with only 85 for reps on incline bench?

Pic related. Also I'm doing a workout range of 3x8 reps on compounds, 4x8 on diddlys. And then 12 reps for any accessory exercise."

if(Anonymous && title=="" && postNumber==49125221 && dateTime=="01/12/19(Sat)22:03:25")

"I feel bench press more in my arms than in my pecs. I bench 5x5 and am currently at 155 lbs. I asked some people who are more experienced than me to watch me and suggest what I might be doing wrong, and they said my form is fine. Is it normal to not feel your chest or could I still be making some sort of mistake?";

if(Anonymous && title=="" && postNumber==49125231 && dateTime=="01/12/19(Sat)22:04:16")

incline bench is halfway between bench press and overhead press, so your incline bench should be precisely halfway between your BP weight and OHP weight. Unless you do 30 degrees, then you gotta do trigonometry an sheeeee"

if(Anonymous && title=="" && postNumber==49125243 && dateTime=="01/12/19(Sat)22:05:19")

What's your weak point?
Regardless, DL, Squats, Front Squats, Barbell Rows could help"

if(Anonymous && title=="" && postNumber==49125285 && dateTime=="01/12/19(Sat)22:08:57" && image=="420.jpg")

"is it safe to take a multivitamin whilst supplementing with this shit? i understand it has vitamins in it already but i would like to also use a multi daily.";

if(Anonymous && title=="" && postNumber==49125289 && dateTime=="01/12/19(Sat)22:09:13")


If sleep was good, think to if you had a big enough breakfast and ate all day. If that's good, up your water intake to 3-4 quarts a day. I had the same problem. For me it was sleep first, then making sure either ate.

Still had that fatigue, and started drinking tons of water. Completely fixed it."

if(Anonymous && title=="" && postNumber==49125342 && dateTime=="01/12/19(Sat)22:14:27")

Eat real food, ditch both."

if(Anonymous && title=="" && postNumber==49125368 && dateTime=="01/12/19(Sat)22:16:52")

my job makes eating multiple wholesome meals on the road practically impossibru, i know its not ideal but it's the best i can do"

if(Anonymous && title=="" && postNumber==49125390 && dateTime=="01/12/19(Sat)22:18:43")

Do IF/OMAD. More efficient."

if(Anonymous && title=="" && postNumber==49125653 && dateTime=="01/12/19(Sat)22:41:08")

"If we brought a Neanderthal to the present and got him on an appropriate powerlifting routine, what would his 1RM bench/squat/dead be";

if(Anonymous && title=="" && postNumber==49125719 && dateTime=="01/12/19(Sat)22:49:03")

You need more rest before you hit legs and diddlys again. That's also a lot of sets. If you're a novice I'd make sure you have low enough weight to do the whole thing. Or lower the sets and do higher weight."

if(Anonymous && title=="" && postNumber==49125764 && dateTime=="01/12/19(Sat)22:53:18")


This is normal. If you want to hit chest more do a wide grip. Then you can do dumbbell presses but bring your elbows so far down that they go below the bench until you feel a stretch in your chest and then do a press. You can also do dumbbell pullovers. when you do exercises focus on squeezing the chest think about literally pushing the bar together or flexing your upper chest when you do it."

if(Anonymous && title=="" && postNumber==49125771 && dateTime=="01/12/19(Sat)22:54:32" && image=="Jennifer_Ellison-Mar2k2-Maxim5.jpg")

"Cop here, if anyone can give me some good exercises to develop my adonis belt I will shoot an un-armed black teen by the end of the month.";

if(Anonymous && title=="" && postNumber==49125934 && dateTime=="01/12/19(Sat)23:09:39")

Cable crunches, woodchoppers and cut below 12%"

if(Anonymous && title=="" && postNumber==49126095 && dateTime=="01/12/19(Sat)23:25:37" && image=="8d557de7949ef03487b7a212f07fa12b.jpg")

I'm on my way with the bf%. Woodcut vertical or horizontal? It comes out both ways on Youtube."