80% of your time exercising should be spent on cardio

blonde is overrated

>>76287816 (OP)
If you're over 30 it's time cut frequency to every 4 days. Sub 2/week is indistinguishable from 2 in results but has a lower injury rate. In practice that just means adding another rest day to ppl or going of splits that line up perfectly with a week.

>>76287824
You can't get any pussy no matter what color her hair, so what's your point?

For HEALTH and FITNESS the ideal weekly routine is
>Full body lift
>Cardio
>Cardio
>Full body lift
>Cardio
>Cardio or rest
>Rest

>>76287849
stated above , faggot

>>76287824
yes, but those tits arent

>>76287864
whateve , faggot

>>76287816 (OP)
You shouldn't even bother if your dick is under 7" unerect

>>76287870
No one has a 7 inch flaccid dick

>>76287856
don't forget sprints/plyometrics/agility

>>76287816 (OP)
I love boobs so fucking much

>>76287856
You barely make gains on this routine

>>76287898
He said it's the best for health and fitness, not being a faggy effeminate bodybuilder

>>76287816 (OP)
>fake tits
>fake hair color
WAAAOW

Unironically since I quit cardio after lifting (I was doing 30 min elliptical) my physique got worse and I don’t perform aswell on my sets

>>76287824
This

Intensity is the most important

>>76287816 (OP)
calisthenics builds the most aesthetic looking body

>>76287915
Yeah bro, this is /fit. Nobody makes gains here. That’s for faggots.

>>76287966
Post one that didn't build their physique with weights first.

>>76287816 (OP)
>>76287966
It's called being low bf%. Many power sharters forget this.

>>76287864
They are called breastes, you weirdo

>>76288084
i think you mean gazoongas, freak

If you’re over 15% body fat then stop eating.
Any loss in gains getting to 10% is negligible - you’d still be in the top percentile

>lust provoking image…

>irrelevant time-wasting reply...

>>76287966
I like the idea of calisthenics, but for me at my bodyweight, gym machines at this point are easier.

>>76287816 (OP)
Right for the wrong reasons. Its about leaning out your face. Even young Brad Pitt gets demolished by carbface.

>>76287824
do not redeem

>>76288908
jeets worship blondes

>>76287816 (OP)
>>76287856
Post body.

>>76287864
Those mammaries are indeed impressive.

>Why, yes, I DID build my physique with mostly cardio! How could you tell?

>>76287816 (OP)
Cumming in your mom's pussy is my cardio

>>76289142
I know you're low IQ, brown, probably ESL, but it's already been mentioned this is for health and fitness, not effeminate faggy bodybuilding

>>76287816 (OP)
Exercising fast twitch muscle fibers can be done by directly training them just for speed/power, or by exhausting every other fiber type until you finally exhaust them too. Plus you get insane muscular endurance from the latter.

t. guy on the rower & assault bike 2 hours a day, 3x a week.

>>76287816 (OP)
People who make absolute statements on this board and create threads like this never post body for a reason. And you know what that reason is.

>>76287816 (OP)
Bulk/cut/maintain is a lie and a waste of time and effort. It's not only possible to build muscle and lose fat simultaneously, it's easy. Everything you know about food and macros is wrong.

>>76287816 (OP)
Proper diet is 95% of success.

>>76287816 (OP)
We cross the seas upon a ship with blackened sails
The ocean waves will lead us to our holy grail
'Cause there's a place that I know that we must go
Where lives a maiden fair
And today our quest will surely take us there

With her long flowing locks
And her eyes of emerald green
She's the fiercest looking lassie
You have likely ever seen
But it's not just her demeanor
Or the passion in her eyes
It's the treasure in her chest
That'll make your heart capsize

She's got giant boobs
Like the mountains of the deep
Her curves are like the waves
Crashing on shore with every beat
She's a siren of the sea
With a heart that's pure and mild
But it's her giant boobs
That make us all go wild

We found the mountains of the deep
Enough to make a grown man weep
And cry and get down on his knees
And beg for more
These giant boobs are just so good
I never could ignore

She's got giant boobs
Like the mountains of the deep
Her curves are like the waves
Crashing on shore with every beat
She's a siren of the sea
With a heart that's pure and mild
But it's her giant boobs
That make us all go wild

She's got giant boobs
Like the mountains of the deep
Her curves are like the waves
Crashing on shore with every beat
She's a siren of the sea
With a heart that's pure and mild
But it's her giant boobs
That make us all go wild

She's got giant boobs!

>>76287816 (OP)
OP is a faggot and the best cardio, for performance and for health, is done for like 5-10 minutes at a time with a moderate anaerobic component in a sport-specific way like shadowboxing.

I'll take the landmine platform and circuit squat and lunge variations with core rotations and unilateral presses for 8 minutes once a week, or maybe do alternating db clean and presses with ~40 lbs for 5 minutes straight, and then eventually if I've been out of boxing class for 8 months I'm right back in shape. Movement isn't as sharp for sure, but I'm ready to put in some rounds and get the work in and quickly get back to where I was performance wise, because I didn't waste time thinking the motor patterns/output level of a brisk jog actually carried over to anything but jogging.

>>76289999
The point of jogging is to improve the contractile strength and endurance of your heart, not train some new age meme shit like "movements patterns"

>>76290010
The OP did not specify, but go ahead and do your boring ass one foot in front of the other for absurd, wasteful lengths of time to gain suboptimal adaptation that carries over to basically nothing else.

>>76287870
Dis nigga didnt pay attention to dick class at school

>>76290027
>General cardiovascular capacity has no carryover to anything else
Kek you're so uneducated on this topic I'm not gonna waste my time arguing with you further

>>76287816 (OP)
BOOBS BOOBS BOOBS BOOBS BOOBS

>>76287816 (OP)
benefits from cardio evaporate faster than the benefits of resistance training

>>76289099
and they also seethe about them on 4chan because they'll never get one

>>76287816 (OP)
white women are overrated

>>76289999
>the best cardio, for performance and for health, is done for like 5-10 minutes at a time with a moderate anaerobic component in a sport-specific way like shadowboxing
wrong, the best cardio is LISS for very long periods, think a brisk walk or hike for 2+ hours
thats what humans are evolved to do

>>76290716
Yeah, but so are Asian women.

>>76287816 (OP)
Well the truth is.... I want to put her pussy into a coma

>>76290716
I LOVE ALL WOMEN THAT WILL LET ME INSERT MY COCK INTO THEIR PUSSY HOLE ... I LOVE ALL WOMEN I SEE IN PUBLIC THAT ARE AESTHETICALLY PLEASING

>>76287816 (OP)
>Fitness truths no one wants to hear
You don't have to be fat to bench 3pl8 natty

>>76287824
Based but she has to have light color eyes.

>>76287816 (OP)
Trapbar deadlift with low handles is superior to conventional deadlift. Powershitters are mentally ill.

Fitness is 90% lighting

>>76291787

>low handles

I thought they all came in one standard size

>>76287824
A ginger wrote this

>>76291787
For hypertrophy maybe but if that's all you car about just use the smith machine

>>76291796
No. Most trapbars I've seen have both high and low handles. Some have only low handles and I've even seen one with only high handles. Picrel has both the high and low handles, you just turn it over to use whichever one. I think trapbar gets a bad rep because normies are naturally faggots who go for the easiest things so they use the high handles (cuck handles) to ego lift their lmao2pl8 deadlift with a partial range of motion and with over reliance on quads. If you use the trapbar properly with the low handles the form is exactly the same as conventional deadlift except you can keep the weight over your center of gravity and prevent snapping your shit up. Plus the bar velocity is higher which means more power output.

>>76291804
No. Trapbar deadlift done properly allows for higher power output than conventional deadlift.

>>76291824

Oh I thought they were actual handles and not just the mid section. Neat

>>76291787
True
However i like to do power cleans and whatnot so by definition I need to maintain my conventional

>>76287816 (OP)
One day you will PR for the last time, and never even realize it.

>>76287816 (OP)
80% of your cardio time should be spent on sex

>>76292036
The guy in the back is platz who's the guy in the front?

>>76292141
a young Lee Priest

>>76292141
Malfoy

>>76287898
i'm 39, i don't care for gains, staying the same weight with flexibility, stability, and leanness automatically makes me better than 99% of my age group

>>76292159
Ah, thanks anon. I didn't recognize him without the tattoos.

>>76292036
NICE GAINS, POTTER

>>76287816 (OP)
Booba
Also, what kind of slop is that pizza? It looks like vomit

>>76288769
I'm 18% and I read this whilst eating

>>76290716
>he chose wonyoung

>>76290478
This grill cut off hers