thread for questions
I guess

>>76375032 (OP)
Am I gonna die for eating 3 cookies and 2 slices of pound cake (trying to bulk)

>>76375048
I doubt it

>>76375048
You are going to die no matter what you do

>>76375099
Based & mortalitypilled

What kind of chest routine to get pecs like this?

When did this become sexy and a sign of HIGH T?

Are weightlifting bars made out of rust resistant metal or is it like all iron? Considering starting an outdoor setup. The bar would be in a box when I wasn't using it but it would be outside, and even though we're not in like Oregon it's still humid here

>>76375162
Pepperonis 'til failure.

>>76375693
I want to stick her in an mri machine with all those piercings.

>>76375834
I am waiting for 316 marine grade stainless steel barbells and weights to be released.

How can i avoid buying mrna vaccinated chickens eggs? It says they're doing an experiment in my country, but they're also not willing to tell us which eggs are vaccinated. Can i sue?

I usually lift late in the morning. Today I failed even matching my squat (which is what I start with) from last week.
Does skipping breakfast have that much of an effect on strength etc. or do I have terminal ngmitis after all? Pretty sure inconsistency and stagnation or worse is why I'd stopped 10 years ago. For today I had to go out in a rush but I honestly wasn't feeling particularly hungry/weak.

Is it true that average adult male that doesn't lifts can bench press their body weight? I've been thinking about this recently because i personally have started weak as fuck and only after few months I was able to do that

>>76376120
How do we define the average male? Physical job or non-physical job? Are we averaging age as well or is it a range of ages?

>>76375923
Get them from a halal grocer & say bismillah before you eat inshallah no harm will come your way

>>76376115
>does skipping breakfast have that much of an effect

Yes, you’re trying to go 100 miles on 1 gallon of gas what do you think is gonna happen

>>76375162
genetics x failure
>>76375693
obese women are less fertile than healthy weight women so they are not sexy
high t reproduces so it's not high t either
>>76375834
depends on the bar and weigths
some are made out of better steel than others and some have metal coatings to prevent rust
>>76376120
>Is it true that average adult male that doesn't lifts can bench press their body weight?
nope

>>76376120
No. Not even close. The average adult male that lifts can't even bench their bodyweight.

>>76375032 (OP)
What's the best way to offset hunger cravings? I've been chugging tons of water but it doesn't seem to help

>>76376155
I mean as I said I wasn't feeling particularly weak, but fair enough. I'll give it another shot on Wednesday.

>>76376155
I mean I don't really eat a big breakfast and as I said I wasn't feeling too bad today, but yeah fair enough. I'll give it another shot on Wednesday.

>>76376168
What are you eating when you do eat? I recently switched from white/potato/italian bread to sprouted grain wheat bread and it’s much more satiating & filling

>>76376217
I tend to eat rice or lebanese bread as a primary carb, with a protein pairing (spiced chicken with the rice, beef with the bread) and veggies like carrots and potato. I usually eat twice a day, with things like apples and sweet potato in between, but only to tide things over (CICO)

>>76376419
No homo but a handful of nuts between meals might hold you down

>16cm wrists
It's actually fucking over, isn't it. I lost before I even began playing.

>>76376529
I was gonna undercut you but seemingly I'm at 17. Don't worry though, if you get checkmated, just turn the game into Chinese checkers.

>>76376506
Is it really worth going with something more calorie dense and salty? I hope this isn't a dumb question, but does having more salt when you're drinking water make you stay fuller for longer?

Whats stopping me from eating a shit load of food, protein, good foods and just maxing out my home gym barbell 100kg

And after i can do 100kg on most compounds do a long cut?

>>76376529
>using centimeters outside of a science lab
Yes, it is all joever

>>76376559
Not sure desu I’m not a nutritionist or anything. I just know for me personally a small amount of nuts staves off hunger. You can get them unsalted.

>>76376577
Sorry, I just prefer my measurements to make sense.

so does creatine cause male pattern baldness to get worse or is that just the testosterone boost from working out? have any actual studies been done?

>>76376581
You just want a bigger number to make your tiny wrists feel less small.

How do you deal with heat rash?
I don't want to take drugs.

>>76376723
Yeah, so?

>>76376750
It's okay friend, but metric is a marriage. You don't want it for a one night stand.

Am I fucking myself by drinking distilled water? I’m a conspiracytard and I figure it’s the least likely to contain raped shit in it.

>>76376808
>Am I fucking myself by drinking distilled water?
Yeah, this has been proven many times over.
>I’m a conspiracytard
Yes I figured. Only dipshits drink distilled water

>>76376782
I've been happily married to metric my whole life, I'm European.

>>76376808
lol

>>76376829
I'm sorry to hear that. The metric system is a commitment but being from that continent is a curse. Maybe in your next life you'll be Chinese or American.

>>76376864
>Maybe in your next life you'll be Chinese or American.
God forbid. We may be dying out, but at least we're still white.

>>76376822
Ok but why

>>76375032 (OP)
I'm starting to get wrist pain, especially after bench/dumbell press. Specifically, it's on the lower outside of my wrist.

Will wrist straps help this, or is it weak extensors?

Is it okay if I do calisthenics everyday? Yesterday I did 3x8-12 of pull-ups (3 variations) and push ups, doing the last set using my daughter as weight for progressive overload. I’m still feeling good enough to hit the gym today so I was thinking of making it a more regular thing

>>76376948
no, it's not okay

>>76376942
Straps are more for pulling, since grip is traditionally the weakest part of the body

>>76376942
you need to train your forearms
and fix form probably

how much fuckin Glycine should i take in one go faggots

>>76377118
Whata best rep range to train forearms?

>>76377166
8-12

>>76377166
>>76377176
10-15 actually

>>76375162
A routine for ones like this would be my 2nd choice. Where they jut out to the point of a downward and somewhat external angle. Big "outwardly rounded heavy-looking" pecs (aesthetic + more for my gf to play with).

Tons of conflicting info on how the pec grows from different exercises. I simply don't want to waste time building areas that fuck up the proportions.

And yes I know genetics is a factor. That doesn't make the question moot.

>>76377365
>Tons of conflicting info on how the pec grows from different exercises.
No, there's not. Flat bench hits all three groups of the pec. Decline bench focuses on the bottom, inline focuses on the top. This is not fucking rocket science

>>76376168
Coffee, meta mucil, lots of veggies.

>>76377383
Bench is not the only thing. Flyes, dips, etc etc.

But also HOW do they affect the shape? What does someone who only does upper vs only lower look like? What does someone who avoids benching look like?

>>76377561
desu it also heavily relies on your genetics/muscle insertions. Some people are lucky and can build a juicy square chest, others aren't so lucky. I have separated teardrop pecs.

>>76377582
I know genetics affect it.
>separated teardrop pecs
I wouldn't mind that either, I just don't want to look like fucking jeff cavalier or something where they're too even/flat. I want a noticeable CURVE if you were to view them from the side, get what I mean?

>>76376168
Cigarettes

>>76377012
Why not

>>76377599
>I want a noticeable CURVE if you were to view them from the side, get what I mean?
yeah and that's all genetics

>>76377657
if you try to train every day your joints will explode

are oral peptides actually effective for healing or would i just be wasting money? i just want to help some strained joints along and get back to my routine.

>>76377712
injections>orals>nasal sprays

that said assuming you're talking about bpc157 and tb500 (cuz what else for healing joints?)
bpc loses a LOT of it's healing capabilities if ingested orally and goes fully into helping the digestive tract
so pretty much anything other than injections might as well be useless

damn, 2025 and people still think you need 6 exercises to hit the chest probably...
I mean look at the size of that muscle group, it's tiny
You either have the innervation to have a good upper pec area, then push ups will make it grow

If you don't, you're basically fucked

Same for the shape, you can easily end up with tits and giant areolas like the guys posted on this thread, or get the perfect squarish pecs with no gap inbetween like Arnold

>>76377763
>think you need 6 exercises to hit the chest
It's not that, it's that there's a bunch of different exercises that all do different shit. There is no guide that simply outlines what they all do and why, specifically, in detail though.
>You either have the innervation to have a good upper pec area, then push ups will make it grow
>you can easily end up with tits and giant areolas like the guys posted on this thread
So minimize upper pec work to get it like those then?
I don't even pay mind to genetics because it's a meme. There's no point in giving a shit about whether or not the center line is closed up tight or has a gap. Why care about what you can't change when you can instead focus on what you can? I'm not competing or doing anything where that matters.

>>76377737
yeah that figures. seems like anything but injections is just snake oil for health related stuff.

>>76377794
>It's not that, it's that there's a bunch of different exercises that all do different shit.
wrong
> There is no guide that simply outlines what they all do and why, specifically, in detail though.
they train the chest through mehcanically stimulating muscle hypertrophy

>>76377815
How about you just don't waste your energy inputting captchas if you're just going to waste your time shitting on people who want to understand these things in more detail?

>>76377794
>It's not that, it's that there's a bunch of different exercises that all do different shit. There is no guide that simply outlines what they all do and why, specifically, in detail though.
they really don't bro
>So minimize upper pec work to get it like those then?
I've just told you, upper pec will pump doing curls for some, and never flinch once for others
>I don't even pay mind to genetics because it's a meme. There's no point in giving a shit about whether or not the center line is closed up tight or has a gap. Why care about what you can't change when you can instead focus on what you can? I'm not competing or doing anything where that matters.
I totally agree with that, i'm very whitepilled about lifting, aesthetics and shit. Everyone should embrace their flaws to a certain extent, but still bro, I don't know why you would purposefully aim at what is objectively uglier

>>76377865
understand what in detail?

I just explained it to you but you're searching for answers that don't exist

How big of a difference is doing hip thrust machine for the glutes? I'm doing dumbbell walking lunges and I don't really like it.

>>76377907
>I don't know why you would purposefully aim at what is objectively uglier
Subjective taste.

>>76377923
>you're searching for answers that don't exist
Glutes aren't special. Where is the Contreras of pecs?

>>76378003
> Subjective taste

You're right, as the old saying goes: de gustibus et coloribus, non est faggotibum

I got hunched shoulders should I quit push workouts for a little bit to balance out ?

I lifted on friday for the first time in a year. The doms in my forearms have been so bad that I can't extend my arms. My triceps and chest are completely fried too but that felt more normal. I've never had doms this bad. I actually started worrying that I got rhabdo but my piss is clear so it seems unlikely. I did maybe an RPE 8 on all my lifts which were stuff like DB rows, flat DB press and skull crushers. Nothing crazy.

I'm hoping that by tomorrow I can extend my arms so I can lift again but idk what to do exactly. Should I do like RPE 6?

is there a point in cutting if i can't bench 100kg yet?

>>76378316
Depends how fat you are

>>76378334
95.25kg
178cm

>>76378003
>Where is the Contreras of pecs?
up your ass

>>76378337
You're quite fat to be honest. I think you should cut because what's the alternative really?

>>76378158
you should stop hunching your shoulders
>I'm hoping that by tomorrow I can extend my arms
you won't
not tomorrow anyway
it'll take a few days, don't strain the muscles in this time
>Should I do like RPE 6?
I think you should stop using words that are not of your concern and you don't know what they feel like, newbie

>>76378334
quite a bit

>>76378353
oops
>>76378230

>>76378352
>>76378354
You have a lot more muscle mass than I'd have thought. Just cut bro you'll look good after losing 10 or so kg and then you can do a nice slow clean bulk

>>76378353
>>76378359
i lifted for 5 years before my brother killed himself and I stopped. i know what RPE is, no need to be condescending

>>76378372
If i knew that beforehand then I would've been condescending
but I didn't and adding an emotional twist to your post was unnecessary

>>76378379
sorry the 1 year anniversary is coming up and im spiraling and in my feelings

>>76378365
nah, idk who posted these stats and why butt in, i'm 75kg 173cm half dwarf

For those of you who work very physical jobs and managed to make working out a regular part of your routine, how did you find that last drop of energy to get going? I'm at two days lifting two days cardio and I want to get to 3 of each weekly but I'm struggling to move past two days

>>76378549
I got a home gym. I love lifting but the commute and dealing with insufferable zoomer retards at the gym made it impossible for me to go after working all day. Bar that I have no idea, guess it just boils down to how much you want it. 2 days is good enough if you do full body though plus if your job involves moving heavy stuff around you get additional stimulation that does contribute toward muscle growth

>>76378549
its difficult. this is one of the few situations where pre workout might be warranted. the real answer is you dont bust your ass doing physical labor all day and then go lift heavy in the gym. not a good idea for recovery or injury prevention. you should maybe find a better job. theres definitely pride to be had a in physical job where you can really see the product of your labor, but its not worth it mentally or physically long term desu.

What should be the maximum height?

>>76378599
What?

>>76378599
Something like 5'7. Optimal strength and longevity

>>76375032 (OP)
A sent a girl a dickpic and she said it was "normal sized". How over is it

>>76378713
Grow some thicker skin and stop being a pussy

>>76378713
>sending dickpics
yeah it's fucking over

>>76378713
Did she request the dick pic? If she did she’s just a cocklusting whore who isn’t worthy of bearing your seed, but if she’s still talking to you and not being dry, you can still probably fuck her (though sex with someone you don’t love is pointless & sinful). You gotta have a few good dick pics tho man work on your angles and lighting. I have a ~6 minute jerk off vid with a fresh shaved cock from a downward angle showing off my V and ~semi 6 pack where I cum directly into the camera lens at the end and that drive my girl crazy when we first met. Got a year and a half old daughter now.

Why did 20lbs dumbbell curls get so hard? Standing or on incline bench. After 15 pounds.

>>76378868
Because you increased the weight by 33%? You're supposed to use the 17.5s instead

For the Horizontal Leg Press Machine, it just jumps to 190lbs from 165lbs. How do I add weight to it? To process further?

>>76379647
If you're maxing it out, then tough shit. Time to graduate to other/better leg presses or maybe even the hack squat

>>>/ck/21466857
would someone help anon

When you do dbell ohp do you combine both dbells as total weight for your pr or count them separately? Also with barbell ohp of the same weight you'd count it as the total not for each arm. Idk what do?

>>76379802
You are overthinking it.
Always use the same weight with both dumbells and count it seperately.
Eg, right now im dumbell OHP 17.5 kgs on each hand, so i log it as 17.5 kg on my record. Imagine i came back from a holiday and i see im supposed to do 12 reps x 17.5 kg. Thats understandable, i go find 17.5 kg dbells.
I think your confusion stems from trying to equivalent dbell OHP and barbell OHP, and extrapolating the calculation from one to another.

Been stuck at 21% body fat for roughly 3 weeks now. I'm 178 lbs at 5'8 height. I get about 1100 kcal and 130g protein daily. Am I just at a plateau or do I need to add more to my regiment?

>>76379853
Made some errors, here's the correct regiment.

>>76379853
>>76379880
Your volume is fine. It doesn't say how many reps you're doing but realistically anything above 5 is fine. You should probably add at least 1 rest day per week though. As far as whether it's a plateau, it's impossible to know because even dexascans aren't very reliable for measuring BF much less whatever you're doing (presumably a scale?). Has your actual weight loss stalled?

The palm of my right hand itches like crazy for like 3 days already. I cannot see anything on it, it looks normal but itches. Does gym cause this?

>>76379899
I hate counting so I just do everything to failure, but most are at least 10+, with the exception of lateral raises which is around 6 on the last set.
>Has your actual weight loss stalled?
It started slowing down after I hit 187 lbs, so I decided to start measuring my stomach and neck at my weekly weigh-ins just to see if it had completely stalled or if I was experiencing water weight fluctuations. So for these last 3 weeks my stomach's been stuck at 37 inches while my weights been jumping around between 180 lbs to 178 lbs

why do I fucking sweat so much? a 20 minute walk in anything above 20C will make me drip with sweat
has anyone had success with changing something in life that made you sweat less?
would cardio help with that at all? it's not like i'm getting tired though so idk

>>76379972
you're fat

Im trying to get the missus pregnant, got into a hot tub for like 10 mins. Then I read all these stuff.

Am I royally fucked, all sperm dead for the next 3 months? or can the testes survive a 10-min hot pool dip?

>>76379972
hyperhidrosis perhaps. i have it too. realistically there is not much to be done about it. i went to an endocrinologist and she prescribed propranolol which is a beta blocker that decreases the physical symptoms of anxiety. that might work if my sweating was fueled by being anxious about sweating but it isn't.

the other option from what i've read are anticholinergic drugs like glycopyrrolate. i haven't taken those because there are some studies showing a relatively decent correlation between them and an increased risk of dementia. the caveat is that this isn't very well researched yet and all the research was done for groups 65+ and older.

i suggest you check out the hyperhidrosis subreddits (yeah yeah leddit whatever) and consider seeing an endocrinologist but be prepared for them to basically tell you it's futile unless they specialize in this sort of thing.

can i ask for a routine?
something ABAB every day with some occasional rest days when im busy with irl
moved my homegym into my living room recently and want to use it every day

>>76380241
you can ask but you wont get a good answer cause you're too stupid to include critical info like what equipment you have, how advanced you are and what your goals on. how do retards like you even survive

>>76380243
ok sure
my routine is a barbell + adjustable bench, pullup bar, dumbbell and a 16kg kettle bell (for arm wrestling lifts). i dont have machines or a cable tower
im almost 1 year into serious lifting with 2 on and off years of bullshit prior to that
my goals are to gain some weight, basically to hit 25+ bmi at a lowish bf

>>76380254
>routine
i meant equipment obviously, my current routine is greyskill lp, some reddit spreadsheet and its getting boring

>>76375032 (OP)
I started physiotherapy today for my acl and hamstrings injury.
The physio is a fit 40/F.
She keeps touching my knees and thigh for her therapy stuff and it gets awkward at times with me lying on my back in shorts.
Did anyone else have this problem?
Is steel underwear available on aliexpress?

Does anyone have any recommendations / links for good barbell complexes for beginner / early intermediate lifter I can use as cardio on my non-lifting days? thx

>>76379853
Maybe try a week at maintenance to get rid of some diet fatigue. Should have an easier time training and recovering and your weight may start dropping again when you go back to eating at a deficit.

>>76380425
>try a week at maintenance
with reverse dieting yeah?

>>76380425
Might as well. The weather has been awesome and I haven't had a cheat day since early June

any idea of how big can someone get with LIGHT WEIGHT if they eat properly and do more reps than usual?

I consuming Pea protein pointless? And no I'm note some vegan, I eat meat every day but it. Takes time and is expensive

>>76380004
>all sperm dead for the next 3 months?
no
they'll be back whenever new sperm is created which does not take 3 months

>>76380004
If sperm died for three months for a hot tub you could just dip your male dog every three months.

>>76380279
don't be a virgin or just jack off before the sessions
>>76380779
not big
progressive overload (as in increasing the weight) is the biggest and main and most important driver of hypertrophy
if you don't increase weight over time you will not grow
>>76380817
>I consuming Pea protein pointless?
yes

Why women crave chocolate on their periods?
What did they do before chocolate was a thing?
I mean this is the reason why many women are fat now, isn't it?
This is the gateway to sugar addiction.
You start when you're mentally weak as a comfort food during your period, and then you eat sugary food whenever you feel down.

>>76380930
>I mean this is the reason why many women are fat now, isn't it?
it is not

>>76380924
Say it ain't so. Elaborate. I'm only training for strength by the way

>>76379657
I'm not maxing it out, the machine's max weight is around 300lbs. I'm stuck at 165lbs because the next weight is at 190lbs, and it's to heavy for me. Is there a way to add weights to it?

>>76381020
if you're gonna eat a protein powder at least get whey or casein
plant protein sucks in just about every metric
>>76381038
you can try putting a dumbbell or plat on top of the weight stack but it's highly dependent on the design of the machine if it will actually stay and not fall off

>>76380924
>if you don't increase weight over time you will not grow
Up to how many sets/reps can I drag out the existing weight to still grow (at least strength-/endurance-wise if not size) before I know for sure I need some new ones?

>>76381124
>Up to how many sets/reps can I drag out the existing weight to still grow (at least strength-/endurance-wise if not size)
strength and endurance are two opposite sides of the spectrum
you pretty much don't increase strength past 8 reps and you don't get any endurance before 15 reps
and you get best size from 6 to 12

so choose what you want to train, what are your goals

Going to start using halo as a pre, how sustainable is it to use 4-5x a week instead of cycling it day and night?

>>76381143
>you pretty much don't increase strength past 8 reps and you don't get any endurance before 15 reps
Aw man, do I have to do both then? Fuck this clown world.

When I do an unilateral exercises, do I count it only once or twice?
For example, if I do a triceps extension (cable) with 10kg for 10 reps, do I count it as 10kg x10, 20kg x10 or 10kg x20?

>>76381348
...what? You record the weight you lifted, at the sets/reps you listed. There's not a single situation where you'd alter the numbers

>>76381352
But I lifted 10kg for 10 reps with right arm, and 10kg for 10 reps with left arm. Do I add them up?

>>76381348
10kg x10 per side

What do I do about shin splints? I usually bike for minute and after a couple hours my legs hurt like hell.

Can someone tell me if my program is imbalanced or missing something? I'm at Planet Fitness due to being poor so I don't have access to barbells.

>A Day
Hack squat 3x8-10
Leg Extensions 3x8-10
DB Bench 3x8-10
Bent over DB row 3x8-10
Triceps Pulldown 3x8-10
Triceps Extension 3x8-10
Dips 3x to failure

>B Day
Linear Leg Press 3x8-10
BSS 3x8-10
OHP 3x8-10
RDL 3x6-8
DB Curl 3x8-10
Hammer Curl 3x8-10
Pull ups 3x to failure

For each exercise I do the same number of reps, then increase the number of reps for the next day by 1 or increment weight if I'm already at max reps. For dips and pull ups, I do however many per set will allow me to do three full sets of that number of reps, then add another rep if I am successful.

>>76381359
Fucking no what the fuck dude

>>76381399
Whoops, meant to say 8-12 reps per set for most of those exercises.

>>76375032 (OP)
Peatards convinced me to apply DHEA/pregnenolone/androsterone to my ballsack and now my penis is covered in freckles.
What do I apply to my ballsack to make them go away?

>>76375032 (OP)
Is walking on a treadmill but at a substantial incline a good way to burn calories? I assume that machines overestimate calories burned, but even 3.5-4 mph walking at an 8-9 incline gets me pretty good numbers after an hour or two. If I'm strictly doing cardio to burn calories, is this an effective use of time?

>>76381399
First off, the way you sorted them is bad. If you're doing ABABx or whatever you're going to have a bad time because you're working the same muscle groups consecutively. Just stick to an upper/lower split instead of doing some awful frankenstein full body thing. Also you don't need multiple bicep/tricep isloations. Compounds + 1 isolation is better

>A day
DB Bench 3x8-10
Bent over DB row 3x8-10 - use the row machine, chest supported if you have it.
Triceps Extension 3x8-10
Dips 3x to failure
OHP 3x8-10
DB Curl 3x8-10
Pull ups 3x to failure

>B day
Hack squat 3x8-10
Leg Extensions 3x8-10
Linear Leg Press 3x8-10
BSS 3x8-10
RDL 3x6-8
Add core/lower back work, remove one of the leg presses or the BSS

Change the order of them as needed

>>76381438
That and the elliptical are the best in the gym.

I think this is peak question, but how can I punch hard on those boxer machines? How can I train for it? I am stronger and all than my skinnyfat dyel friends, but they often get higher scores than me. I have no way of acessing one for training and punching it like I punch my heavybag doesn't seem to bring good results.
Please don't just say "just take a wide swing" or something, I'm too autistic for that, I can see how others do it but it's not enough for me, I want to know how I can learn to be better at it.

>>76381047
Still haven't explained why,
But anyway, I just bought a meal replacement which is also high in protein they say, and they don't do whey isolate, only regular whey which I can't have so no choice

>>76381499
Do you have any foundational knowledge on boxing? Strong punches are based a lot in your lower body, you want a good stance and you want the power coming from your hips not your hands

>>76381246
simplefied graph

the areas don't have clear boundaries and should have some more overlap but it explains it pretty well

>>76381365
tib raises
but shin splints from cycling are new to me

>>76381565
>Still haven't explained why,
I did
but >I just bought a meal replacement
tells me you're retarded

>>76381499
>How can I train for it?
by training boxing duh....
look up how to from a right cross punch and do that
form/technique>strength for a while and they equalize the more advanced in the sport you get

I'm trying to train my wife who wants to grow the usual women things like her legs/ass but also wants to increase overall strength. I created a 4 day lower/upper where lowers are divided into quad focused and glute/ham focused and the upper is just strength focused. Anything I should change/move around?

>>76381143
>>76381603
Cant you just slow the reps down to increase time under tension and thus extend the use of each weight, if that's the limiting factor?

>>76381707
which part about
>>76380924
>progressive overload (as in increasing the weight) is the biggest and main and most important driver of hypertrophy
did you not get?

you could slow down the rep to take 1 hour and it wouldn't help you
(and yes I am aware that manipulating the tempo does strain the muscles more but it's a very small increase and the longer the rep the smaller the increase)

What would be a good program for homegym that has bench,squat rack, barbell, pull up bar, dumbells and decent amount of weights? For a mix of strength/hypetrophy progression and working out 3 times a week

>>76381719
>you could slow down the rep to take 1 hour and it wouldn't help you
>(and yes I am aware that manipulating the tempo does strain the muscles more but it's a very small increase and the longer the rep the smaller the increase)
I don't mean to a fucking hour, I mean like going from your standard 2-3 seconds to increasing it up to somewhere around 10-15 before upping the weight. The purpose is to extend how long you can make use of each step because they cap out.

Adding more sets as well might help, right?

This is how to cope with limitations in available weights. ie if you live in a shitty apartment and just have resistance bands that max out easily without overloading more cables onto it than a japanese power pole

>>76381465
Hey, can you (or anyone else really) help with my workout too please? Doing full body (-ish) 3x times a week as a beginner at home with only dumbbells and no good way to do pull-ups or pull-downs of any sort, 3x10-12 for pretty much everything
Goblet squat
RDL
Push-ups
Bent-over rows
OHP
Rear delt flys/lateral raises (alternating between days)
Bicep/Hammer curls (alternating between days)
Triceps extensions - superset with curls
Plank - 3x40s, working up to 3x60
Knee plank / dead bug / bird dog

I'm cutting right now, and assuming I meet my protein requirements and am still in a defecit, does eating junk food still harm my physique?
Like if I have a 300 calorie gap before hitting my standard daily cutting intake, and I decide to eat a cookie, am I still fucking my appearance in the long run?

>>76381740
>3 times a week
U/L/U or fullbody or U/L/U alternating weeks with L/U/L

>>76381758
>Adding more sets as well might help, right?
not might but it will

you can add reps till 15-18
and sets until 5
you can double the tempo maybe triple it

these thechniques will overload the muscles a bit
but even all of those combined will be less overloading than adding weight
(also warning about doing loads upon loads of reps and sets - that combination can hurt the joints)

>if you live in a shitty apartment and just have resistance bands that max out easily
you might as well do calisthenics at that point

I know a home gym in an apartment or when broke is tough but you need to go up in weight if you want to grow/improve and until you can buy more weights you should just maintain

>>76381774
>am I still fucking my appearance in the long run?
no

but you are just throwing away 300 extra calories of a deficit

you're not hurting your fyzeek just making the cut longer which will be harder on your mental
that said avoid anything with sneed oils and sóy because those two things will actually make your health and physique worse

>>76381582
>>76381616
I don't think that's quite right. I've been to these machines before and one time a friend who was trained in karate and some form of boxing or so punched lower than a programmist dyel. Every year I see small, weak guys punch higher than bigger, muscular types. Is it about speed and accuracy more than about power?

Would throwing in a day of fasting every week be detrimental to me on a cut?
I would be getting less calories but I would also not be reaching my 1g of protein per lb of bodyweight on that day

>>76381864
speed comes from power

you stupid autist we just told you that it's all about technique because if you have technique then you have power and if you hit the bag hard then it moves quickly (which is how the machine reads the score btw unless it's rigged)

>>76381888
nice trips

yes if you train or have muscle on you then fasting would be detrimental

a psmf is the lowest you can go while cutting without losing muscle

>>76381768
You are *very* restricted to what you can do at home with only dumbbells. Is even something like Planet Fitness out of the question? Zero gyms around you for 10-20/month?

>>76381915
The closest gym is like half an hour of walking away and it's a really ratty place, so I'm trying to make do with what I have for now. I'm a complete dyel noob though so I was hoping I could make some progress even at home.

Has anyone here tried ecdy; is it /fit/ approved?

>>76381940
You'll be able to make some progress just with noob gains alone, but you'll also quickly plateau. At the very least you need to get some sort of bench to do presses, even if it's some cast-aside picnic table seat (pic rel). Pushups will no longer do much for you after a few weeks, you can do floor presses but a bench is very much helpful/needed
>Rear delt flys/lateral raises (alternating between days)
You don't need to alternate these, they work different muscle groups
>Bicep/Hammer curls (alternating between days)
Just do normal curls, you don't need special versions that have little variation

>>76381972
it literally and figuratively does nothing

>>76379792
https://www.toomanyeggs.com/

Joe Rogan is commenting Pool now. This is getting crazy hahah

>>76382020
cool book, thanks

>>76382004
>At the very least you need to get some sort of bench to do presses
I tried stacking towels under me on the floor but that wasn't very comfortable so I stopped. I have quite a lot of extra mass on me so push-ups will probably stay useful for longer.
>>Rear delt flys/lateral raises (alternating between days)
>You don't need to alternate these, they work different muscle groups
Should I do both then or keep only one? The workout takes me like 80 minutes (with warmup and cooldown) already with 1 minute of rest between every set

Can you viably maintain a fit body by changing frequency for intensity in a workout plan when you're lower on time? If so, what exactly is the formula for that?

>>76381864
Those machines actually detect how fast the target moves across the sensor. It doesn't actually measure impact. If you want to train for a punching machine then you have to learn to punch well first, but then you have to learn how to punch well in a way that the machine will register as a high score.

>>76382031
>Should I do both then or keep only one?
Both, absolutely
>The workout takes me like 80 minutes
Yes, this is the problem with full body workouts. You have to make a choice: Shorter workouts that skip muscle groups or longer workouts that hit everything you need to. This is why people generally tend to do PPL or upper/lower splits instead

>>76382125
Doesn't OHP already cover anterior and lateral delts instead of lateral raises, though maybe to a lesser extent? Bent-over rows should cover posterior delts instead of rear delt flys too, no?

is it possible to recomp from skinnyfat?

>>76382066
>when you're lower on time?
funny you should ask about training when you're low on time
https://www.youtube.com/watch?v=1uDjgiR6ny8

>>76382172
skinnyfat is the only time when you can recomp (and fat beginners too I guess [but skinnyfats recomp best])

>>76382172
it's ONLY possible to recomp from skinnyfat

>>76382178
>>76382180
imma recomp from obeast and you cant stop me

>>76382180
how
i am 163 lbs skinny fat 6' 3" and cannot gain or lose weight or strength
i read that I should eat 2700 calories but i barely eat 1800 most days

How do heavy barbell squats affect norepinephrine levels, and how does taking athomoxetine (a norepinephrine reuptake inhibitor) influence these effects, particularly regarding potential cardiovascular strain, mental focus, and the risk of unknowingly experiencing overstimulation (extreme dons) due to atomoxetine?

>>76382263
>i read that I should eat 2700 calories but i barely eat 1800 most days
You would be losing weight then. If you're not, you've either calculated your TDEE wrong (most likely, 2700 is kinda high) or counting what you eat wrong (very common issue)

>>76382285
yea I thought it should be something simple. I guess I'll have to be religious about calorie counting for a week

>>76382270
stop before you hurt yourself

>>76382148
Yes, but general rule is you wanna hit muscles at least twice per workout. As a beginner it's okay to only get them once but if you wanna make any sort of decent gains it's twice per workout

>>76382270

>>76382263
>i read that I should eat 2700 calories
Where the hell did you read such bullshit? If you used a TDEE calc then you should know they're notoriously inaccurate. Always select "sedentary" for lifestyle and go even below that. 2700 calories is bulking status

>>76380930
This and Starbucks/Dunkin

how do people do 1500 calories a day? do they eat twice, or just once?

>>76382295
>>76382318
When I train I always train to failure.
Except my legs. I pussy out on my legs because I don't have a proper squat rack.
For some reason my legs have the worst Doms?
When I walk after leg day, my squads give out and I fall onto my knees and then I lie on the ground and struggle for 90 seconds to stand up.
This happens every leg day.
Despite the fact that my legs are the only muscle I don't train to failure?
I'm suspecting it has something to do with the athomoxetine I'm taking for my adhd.
Another thing that's weird is that I got stech marks on my butt despite only 7 weeks of training.

>>76382342
the less calories you eat the less meals you should do
so once

>>76382348
>overtrain
>complain when the body doesn't like it
I didn't know adhd made you retarded
and stop taking jew meds

>>76382348
Okay? Talk to your doctor about this wtf do you expect from us? This is a mongolian basket weaving forum not some medical expert message board

>>76382357
>overtraining
Legs are the muscle I train with least intensity. It's the only muscle where I stop at discomfort. I can not explain the Doms I have afterwards.
>complain when..
I'm not complaining about my rapidly growing butt and quads. I am happy about it.
>>76382364
I'm confident in the ability of 4chan(nel) to answer my norepinephrine/squat question.

>>76382382
I clearly said that your body is complaining about you overtraining it by going to failure on everything
didn't know adhd took away your ability to read and comprehend text

Does the type of split affect how you perform too much? I like bro splits, but a friend of mine is showing me this video, telling me upper lower is the best split, and I have been trying to improve diet, water intake, and sleep, since I think bro splits are king. The guy talks about how upper and lower allowed him to improve your strength, and while I feel like I have plateaued a bit recently, I chalked that up to inconsistency and lifestyle choices. Do I have to move away from bro splits?

>>76382423
It's true. I can't comprehend your text.
What I'm reading is that you say that my body is complaining about overtraining by showing signs in the only bodypart I don't train to failure, and by not showing any signs of overtraining in the bodyparts I do train to failure.

>>76382485
bro splits are retarded
and there is no "best split" only the best split for you
that said there is no situation where a bro split is optimal for someone
>>76382486
yes, it's exhausted from everything else and it takes it out on your legs which are naturally weaker in some way than your other bodyparts
everyone has a weak-er body part and yours is the legs

>>76382497
>yes, it's exhausted from everything else and it takes it out on your legs which are naturally weaker in some way than your other bodyparts
>everyone has a weak-er body part and yours is the legs
Thank you for being patient with me and explaining this. Your explanation makes sense.

>>76380930
Women always look for excuses to eat candy, kill babies and fuck niggers. Their whole existence is predicated on finding excuses rather than taking responsibility.

I have creatine that expired a year ago, is it alright to use? It was open. I'm leaning towards it's probably fine and maybe a bit weaker in strength

>>76382520
>I have creatine that expired a year ago, is it alright to use?
probably, try it
> It was open.
moisture compromised I'd guess, might give you the shits
> I'm leaning towards it's probably fine and maybe a bit weaker in strength
please explain how creatine would be "weaker in strength"
either it's fine or it's not, does it smell?

>>76382520
I would not use it get new doing be a moneylet

>>76382528
>please explain how creatine would be "weaker in strength"
The compound breaks down over time like expired prescription drugs no? It smells fine, just smells like a pill bottle or something, but definitely has moisture as it's a little clumped up

>>76382551
>The compound breaks down over time like expired prescription drugs no?
not in a year, it would take a lot longer and air access
and even if it does break down the body can use less of it, creatine doesn't have strength it just goes into the muscles so I guess it loses like potency/gram?
> It smells fine, just smells like a pill bottle or something, but definitely has moisture as it's a little clumped up
if it doesn't smell then the powder should be fine, I'd take out the clumps and throw them out and still be careful for stomach problems as they could be more potent than with fresh creatine

>>76382561
>it would take a lot longer and air access
without moisture it can be stored pretty much forever

>try to do any exercise that involves my back or lower back, even squats
>receive the TND of migraines for the next several days
Am I just fucked for exercise?

>>76383331
very strange, are you out of shape? my only guess is its a lack of cardio

>>76383331
Your upper back/neck has some kind of problem.

You must unshrimp yourself. Facepull duty until you stop hunching.

To the anon that suggested using hip drive and a wider grip, thanks. I tried that today and made some progress. I felt incredibly more stable and grounded due to the hip drive

Pic rel is my progress. It's been slow, but steady. Also got dumped like 2 weeks ago so I'm not in the best place emotionally and I think that has hit my lifts a bit

I had too much work to do and left the job late, she wasn't around when I passed the nasty area. I'm so upset, whole day ruined

>>76379818
That makes sense thanks man.

>>76380425
Day 1 of eating at maintenance already feels like shit. It's physically hard to swallow because it feels like I'm getting fatter.

Fluctuating weight is ruining my cut.
Can't reach the target weight.
I'm pretty sure it's just water weight, but 2-3 kg is too much isn't it?

Should I train my legs first or last? I train them first, but I've noticed that it drains a lot of my energy and I feel really tired during rest of the excercises.

I had a shoulder injury a while ago and I got back into lifting two months ago. And with no surprise yesterday, I felt/heard a tiny "pop" (or ripping) sound in my right front delt. It wans't really painful on the moment and I continue to filt (with smaller weights).

Anyway, what do I do now? How do I train? I'm taking an appointement to the physio but fuck these guys anyway.

if i take a multivitamin fasted will i only piss out the fat soluble vitamins or will i piss out the water soluble ones too?

>>76375032 (OP)
Rowing machine options for a 4th floor apartment fag? Need something quiet most of all. Would be nice if it's durable, portable, and affordable. Budget is $600.

>>76384390
You'll piss out both to a degree. Best to take when you eat. If you're doing multi day fasts, fast on vitamins too to encourage autophagy.

>>76384204
2 kilos of water and glycogen is not a lot if you eat carbs
>>76384254
I assume full body?
well you just found the one problem with it
on one day hit the legs first on the other days hit them last

>feel cold all the time and huddle inside two blankets while shitposting
>go for a walk
>now don't feel cold all the time
what else have you been hiding from me /fit/

Most of my friends who lift/have lifted said they actually enjoy it. I assume most of /fit/ does too. I respect that it can help your health, but otherwise I never cared for the experience in itself.
Should I even be lifting then? How do I reason putting (more) time into something I don't enjoy?

>>76385020
it's not that it CAN help your health it's that it DOES

bones, joints, muscles, cardiovascular system all get better from exercise, gets more important as you age
and you also look better

>>76385020
You lifted for at least 2 weeks before making that post, right?

>>76385032
Allow me to clarify, I recognise in itself it does help your health but you can also horrifically injure yourself on magnitudes harder than if you weren't lifting.
The enjoyment/motivation part aside, I'm a DYEL and no matter how low I go or in just how many ways I try to be make sure my form is clean every time I do a compound I still feel I'm this close to getting a snap city premium pass. Which I guess does contribute to the feeling, though I didn't really enjoy it as a late teen either when I wasn't concerned with injuries.
>>76385044
Of course. Honestly I can put up with it, it's more that I'm wondering is it reasonable for me to keep going when apparently the overwhelming majority of people doing this also enjoys it.
General question of putting serious time into something you don't enjoy even if there are some benefits in the results.

(or just on spending one's time in general)

(Or rather, is lifting something you're supposed to do because, among other things, you enjoy it? I'm pretty sure I'm low test which probably doesn't help, but still)

Am I dyel? Ive been consistent gym for just a year and feel like i haven't made good progress.

>>76385053
>but you can also horrifically injure yourself on magnitudes harder than if you weren't lifting.
same thing with a car
same thing wtih stepping outside
what's your point?
> I'm a DYEL and no matter how low I go or in just how many ways I try to be make sure my form is clean every time I do a compound I still feel I'm this close to getting a snap city premium pass.
lower the weight

>>76385088
everyone has a different reason and if psychologically you don't have one I can only offer ou the physical benefits

>>76385123
I can see you've done some lifting

Hey, do you need to increase the frequency of stretching as your muscle mass increases? I tried to look this up, but all I got are studies relating to Stretch-induced hypertrophy. I was thinking about this recently considering
>1st year of lifting, only needed to do a full body stretch every week or so
>4th year of lifting, need to do it after every workout
>Jay Cutler, Said he needed a deep-myofascial muscle release 3x/week
What do you guys think?

>>76385150
I think stretching for the sake of stretching is useless

>>76385166
I mean, i feel as my muscle mass has increased, the amount of stretching I needed to do increased. Especially for my shoulders, back muscles and Upper traps.

>>76375032 (OP)
What are some comfy shorts that look good?

>>76385450
This isn't /fa/

I eat like shit and need to fix my gut. What is the best foods or supplements I can take to heal it?

>>76385918
not eating like shit

>>76385918
Black Seed Oil, get one with high TQ content and take about 5-6g a day. At least 1.2% but more is better. If it doesn't say it's likely shit and you'd have to take too much to matter.
Live kefir, kombucha, sauerkraut, miso also help.
Avoid direct sugar and grains. Some fruit and honey can be ok but pay attention.

>>76381465
Thanks for the input. I'd thought doing full body would let me get in a little of something every workout and benefit me more if my schedule gets spotty, but I'll try doing an upper/lower split and see what happens. For core/lower back, am I okay to do dead bugs and bird dogs or should I look into weighted exercises?

I want enough grip strength to rip someone's throat out with my bare hands. Is that humanly possible? What regime would I need for it?

>>76386387
it is not humanly possible

>>76386380
>I'd thought doing full body would let me get in a little of something
The inherent problem with full body is how sub-optimal it is.
>one very long workout that hits all muscles you need to hit
>shorter workout that skips several muscle groups and never hits them
Pick 1. And since you need at least 1 rest day between workouts (working the same muscles on consecutive days is not good) that means you do a AxAxAx schedule at best. If your goal is to build muscle then full body is never ideal, if your goal is just general health then yeah by all means a very basic full body routine is actually quite good
>For core/lower back, am I okay to do dead bugs and bird dogs or should I look into weighted exercises?
Those, planks, side planks if you don't have machines for abs/lower back. It's been over a decade since I've been inside a Planet Fitness so I dunno what yours could have. You should have an ab machine though, those are great. If you have a lower back extension machine, even better

What lifts and exercises are important for being able to stay healthy and active in old age? I won't have a wife or family to take care of me in my old age. So the ability to manage my health and live alone will be important for me

>>76386455
A very basic full body routine using machines and light/medium weight with 10-12+ reps, and light cardio. Treadmill/elliptical/walking around the neighborhood every day

>>76386423
Thanks. I don't care so much about getting huge but I would like to get stronger and have more endurance. I'll try the upper/lower split for a bit and see what works better for me.

>>76386599
Not OP but i also want to know since that thread will probably get 0 replies
Is golden standard the go-to ?

>>76386710
>golden standard the go-to
Pretty much. There's other reputable brands out there, ON is just the most well known good/reliable one

>>76386710
Dymatize was great about 6-8 years ago but they changed their formula and now it smells/tastes like used socks. Fucking disgusting bullshit stay the FUCK away. I don't know if they changed/switched anything back but I'm never buying them again

are meal replacement shakes kino? are they sugar drinks in disguise?

>>76386836
they're all trash

Anons what are your secrets for bulking? I struggle with it every time. How bad would dirty bulking mess with me it I'm already a twig?

>>76386856
There are none. You do what must be done
>I struggle with it every time
Lack of discipline and nothing more.
>How bad would dirty bulking mess with me it I'm already a twig?
Would be pretty bad but not as bad if you were skinny fat. Literal twig status? As long as you were putting in hard effort in the gym (and making sure you're not gaining more than 1lb/week) then it wouldn't be the end of the world.

>>76386863
What would be some healthy calorie "fillers" if I'm avoiding a dirty bulk?

>>76386856
You need to add more water. Dry food takes up more space in your gut and if your fiber-water ratio is off kilter you will pass it slower. This in particular can make oats, beans, rice, etc difficult if you aren't also drinking enough.

Posture and how you hold your abdomen and breathe also impact it.

Piss and take a shit before eating to make space if possible. If you have a long term issue with slow transit then it may help to do a "cleanout" day to just make sure your tank is fully empty of anything that could be clogging it up first.

Balancing flavors and textures is also key. You can add oil to boost calories for minimal food-mass, but this will rapidly become disgusting unless you also put in enough "dry" texture, flavor, and an acid (fermented food, vinegar, lemon, vitamin c water, etc.) Sometimes an emulsifier helps it as well.
Taking a digestive enzyme pill can also make sure you're ready for the next meal later instead of stacking on top of already-full.

Some oolong teas boost appetite.

There's lots more solutions but these are ones off the top of my head

>>76386875
Peanut butter and jelly sandwich and a glass of milk. That would be like 5-600 calories depending on the bread and how much milk you have with it.

>>76386879
>>76386924
Alright, thanks for the info

What's the best way to get a lot of weight plates that isn't "buy used"?

>>76387737
Steal them

>>76387737
Define "Best way".

Do you mean easiest? Best quality? Best customer service? Fastest shipping? Cheapest price per lb/kg? What the fuck do you mean? Are you in charge of procurement for your workplace or some shit?

>>76386836
very rarely they are fine. Look into onions. Immediately ignore anyone trying to make the "joke"

scale of 1 to 10: how retarded am I if i do some sit ups in the decline bench when nobody is in the gym?

>>76375032 (OP)
is there a scientific reason for why eating the same thing two nights in a row makes you exponentially want to an hero

>>76387892
>onions
nice, seems I hit a filter. search of the supplement that is made of people.

>>76388098
2-3
no one cares what you do at the gym so don't wait for it to be empty
>>76388102
uhhhh it doesn't
>>76388112
hello newfriend sóy is in fact filtered

>>76388135
>so don't wait for it to be empty
no need to wait unfortunately, i work nights so when its dead is just the best time for me to go

>>76388138
oh well in that case 0/10 retarded
but fix your life so you sleep at night, it's healthier

>started with 4 exercises per muscle group 12 workings sets a week
>been doing this for little over a year
>starting to feel easy now
Do I add a 5th and 6th exercise to my workouts now that the 4 is starting to feel easy?

>>76388189
you should train with intensity not add more exercises

>>76388191
I do. I go to failure on most my sets and today after my workout I still felt like I had a little bit of gas in the tank. Is it better to use it for more lifts or take the energy boost into the day?

>>76388193
do you lift 10kgs on each exercise

or am I misunderstanding your workouts

>>76388202
No where in my post did I mention weight. I currently do 12 working sets per muscle group a week which I lift to failure on 90% of them. Should I start adding more working sets per muscle group now that 12 is feeling easy?

>>76388189
>4 exercises per muscle group
I understand this as 4 different exercises per muscle so like
2 presses and 2 flys or something for the chest
>>76388205
>Should I start adding more working sets per muscle group now that 12 is feeling easy?
maybe up to 16 but "difficulty" in your workouts should come from you increasing the weight

progressive overload is key, it is in fact necessary to make progress

>>76388213
Hm okay. I’ve been focusing on 8-12 reps maybe lowering the rep range for compound exercises is the move? I am natty so I don’t know what to do high reps or low reps

>>76388218
compounds 6-8
accesories 8-12
that's mostly it

of course manipulate them sometimes to overcome plateus and stuff

>>76388229
Thanks, chief.

What's the very basic gym etiquette like? Like do I keep hogging the weight/machine until I'm done with my sets or do I free it up while I rest? What if I do supersets? Can I ask someone when they're gonna be done using the machine/set that I need or should I just wait until it frees up? Are there queues? Do I just pick any spot that looks somewhat vacant to do free weight exercises in?

>>76388229
Got any good program for beginner?
DESU, I'm your average mid 30 guy DYEL, and want to age gracefully if this isn't late.
I'm mostly skinnyfat, my diet is balanced.
I live in third world country and every gym I go to has this very weird beginner workout
>A 3x10
Flat Bench Press
Dumbbell Bench Press
Cable Crossovers
Incline Bench Press
Incline Dumbbell Press
Incline Dumbbell Fly
Medicine Ball Throws
Triceps (Cable or Rope Pushdown)
>B 3x10
Lat Pulldown (Wide Grip)
Close-Grip Pulldown
Seated Cable Row
One Arm Dumbbell Row
Front Lat Pulldown
Back Machine Row
Wide Grip Barbell Row
Front Pull Machine

>>76388250
of course its not good, go read sticky
and keep in mind its not about exercises or reps, its about whether you hit your muscles hard enough

>>76388250
cut down A to
flat bb press
incline db press
triceps
add lat raises

cut down B to
lat pulldown
cable row
add a db curl

also what is a
>Front Pull Machine

you do not need 50 exercises you need like 2-3 well done ones


also you could even do
A
flat bb press
lat pulldown
triceps
hammer curl
lat raises

B
incline db press
cable row
triceps
db curl
lat raises


consider something for the legs but I dunno what you have
so leg press, goblet squats and leg machines

>>76388275
>>76388283
I could tell as much.
And /fit/ seems to hate starting strength.
So what about doing Strong lift?

>>76388512
>/fit/ seems to hate starting strength
It's literally the first exercise routine in the sticky though???

I really need to build my upper chest. Preferably at home so I can do it more often, but I only have dumbbells and no bench. What are my options? Decline pressups?

>>76388512
idk I just do pullups and dips and it keeps me in shape
as long as in each of your workouts you have one main exercise like bench and you focus on it most you will be fine

>>76388512
don't know what equipment you have access to or how often you can train

>>76388587
ss does suck though

>>76388598
incline pressing dummy
if the bench doesn't bend put things under the leg to lift it

What is a good rest time between sets? I'm doing 3 minutes and always thought that this is on the longer side but I've heard people talk about only doing 120 seconds and that this is considered long already.

>>76388135
I avoid the poltards. If that gets me newfriend status I'll take it.

>>76388598
Chest exercises. Dumbbell Pullover. You can do it off the end of the bed, which won't be great. Dumbbell Squeeze Press with a blanket to prop on the couch. Otherwise you have a list of stupid push ups.

You aren't going to be able to target upper chest at home without a bench.

>>76389229
you rest enough to be able to complete the next set
>>76389244
>Dumbbell Squeeze Press
useless meme exercise

>>76388818
>>76388598
oh
> and no bench.
didn't see the no
welp pushup variations are your only option

>>76389229
given my assumption about you with that picture
1 - 1.5 minutes for everything but quads, chest and hamstrings. For those muscles wait till you stop breathing heavy. 5 minutes is reasonable for strength training anons what are moving massive weight, but I assume that isn't you....yet.
You want to go as fast as possible just to reduce workout time. You don't want to go too fast that you aren't hurting your next set.

>>76389332
>useless meme exercise
something > nothing

>>76389365
useless meme exercise is a useless meme exercise
and even if you do it then it's just a worse flat press

What are some ways to help a gut and brain anxiety?

>>76389244
>>76389351
Thanks bros. I did have a bench, but I had to leave it out back because I didn't have room in the house and some bastard stole it. Left all of the weights, but took the bench.
I'll stick with the push up variations for the time being until I get a new bench. I always feel uncomfortable and off balance if I have to lie on something soft like a bed.

Whats the thing called you can add plates to that looks like a kettlebell handle and do goblet squats with?

I decided to put a bench press in the middle of my living room. I've used it three times this week and everything I used to lift hurts, which seems like a good sign. Do I keep using it or am I supposed to wait and heal now?

>>76389560
an adjustable kettlebell?
>>76389582
at least two days in between using it

>>76389590
>at least two days in between using it
I only started off with sixty pounds since I'm a newfag, should I really wait that long?

Does the heart grow physically larger with cardio? Or does it work?

>>76389753
With extensive cardio your left ventricle can hypertrophy (athletic heart syndrome) but mostly your heart shouldn't change that much, it's more about increased red blood cell production and capacity to use glucose

>>76375032 (OP)
why does drinking kombucha make my penis feel weird/slightly good. I don't feel like googling this

If anyone round here wears suits, what compliments the Male physique more?

Tailor Fit or Slim Fit Jackets/Waistcoats?

>>76389753
just be kind during christmas

>>76390031
Slim fit if you have wide shoulders

>>76390050

Perfect, cheers mate!

>>76389598
yes
you're new to exercise
you need to go slow at the start
>>76389753
a tiny bit for natties
a lot for roiders
>>76389868
I don't drink kombucha so I dunno
>>76390031
read dressing the man
at least the chapter on proportions
everything is explained there

>>76390386
>a lot for roiders
This is just scare tactics right?

if you had 6 months of NEET would you do full body EOD or a split ?

>>76390420
No dude, this is proven fact. Steroids grow ALL muscle, and the heart is a muscle. People think that gear only makes skeletal muscles grow, but it actually effects all the muscles in the human body because it can't differentiate between skeletal muscle and bodily/organ muscles. It's why you always read about these people dying in their 40s/50s/60s from heart conditions

>>76390424
I wouldn't do full body anything at any time. I'm not spending like 3-4 hours working out to make sure I hit every muscle I need to, instead of just splitting it up into upper/lower days, or PPL

>>76390438
kek lying nigger
heart only grows if you take insanely high doses of HGH
post studies showing AAS make the entire heart grow

Cardio before lifting or after lifting?

>>76390420
nope
I mean it also depends on the doses but roids do make the heart grow
>>76390424
I would do U/L like I do now

>>76390566
of course after

tips for dealing with pain in l4/l5?

>>76390641
https://www.youtube.com/@lowbackability

>>76388102
>is there a scientific reason for why eating the same thing two nights in a row makes you exponentially want to an hero
Possibly your entire diet is offkilter to where you're playing whack a mole with micronutrients.
Also could be a cope for depressive shit, like if you look forward to the dopamine hit of a "novel" food experience at the end of the day, you're probably coping.

>>76390582
>roids do make the heart grow
Now I'm wondering...
If you raise your own animals, say chickens for meat and eggs, and you give them roids/GH/etc...

Is the resulting food... good for gains? Bad? No effect?

I mean, there's all this shit about "hormone free meat" on every packaging but they've been banned for decades and most studies I'd imagine are on deleterious effects of people who AREN'T trying to get big.

>>76390582
>of course after
What difference can it make?

>>76390688
>If you raise your own animals, say chickens for meat and eggs, and you give them roids/GH/etc...
I mean.. have we not been doing this for decades..?

>>76390652
>https://www.youtube.com/@lowbackability
thank you.

anyone taking aschwaganda?
im considering it to combat stress
I heard that the recommended doses can be quite high

any tips, what do I look for, what doses are good?

>>76390699
Isn't tren still given to cows now or made for them in the first place or something?

>>76390698
the difference between you being able to complete your workout and not

I mean you're free to try and see how terrible it'll be just don't complain afterwards

some of your glycogen stores will get used up which means less energy for the muscles and your accrue some cardiovascular fatigue making you less able to complete your sets and extending your rest times

>>76390734
https://examine.com/supplements/ashwagandha/?show_conditions=true

>>76390734
yup

>take 300mg (post processing weight). You picture is pre-processing.
>cycle monthly, off can week suck hard. It banks a shitload of cortisol and then it will hit you.
>I heard that the recommended doses can be quite high
same people who think there is a direct test correlation too. There isn't. But muh study. The people who sleep better have more test, omg.

>>76390699
>>76390752
Some stuff was developed for animals but its not given to them no. Only Ractopamine is in some meats (pork, etc).

>>76390734
It fucks my stomach up. You need like 10g of raw powder in a boiled-in-milk extract to make it worth anything or buy KSM-66 directly which is much more expensive.

If you want to combat stress then either drink tea (matcha or green will do best) or take l-theanine.

>>76387874
Useless HR-cuck non-answer
even the "Steal them" answer is more useful

>>76390688
growth hormone has a very short half life and it's a peptide so by the time you slaughter and eat the animal there wouldn't be any GH left in it

>>76391599
Awful. Terrible. I wanna use every bit of GH in animals to build my meat stock. It's not fair that it's all gone by the time I get to eat the damn thing

>>76391609
just inject GH/secretagogue it's really not difficult

>>76391659
And get HGH gut? No fucking thank you. I want my GH au naturale

>>76391665
bad bait