Thread 76453565

Thread For Questions

ive been invited on a 6 week roadtrip in october/november with a girl and theres no way im saying no to her so how can i maintain my gains with the least possible baggage, preferably just two or maybe four dumbells?

at minimum i need to figure out what weights to get and a program that will maintain my arms and shoulders and hopefully back and chest too
i wont have access to gyms, i may have access to calisthenics parks cause theyre not too uncommon here but it wont be consistent

>>76453565 (OP)
Would doing a couple hundred 10kg kettlebell swings on a rest day fuck up recovery

I purchased dumbbells, but there are so many exercises that I'm lost.
What would be the 6 best exercises for upper body?
I'll do 3 on day A, 3 on day B.

>>76453917
yes

>>76453980
row
press
curl
overhead extension
lat raise
one day
done twice a week

>>76454037
Thanks
>press
Is it better do those on incline, flat, or decline?

can you get doms around your knees from jogging? for a long time i was doing only once a week for an hour. interval jogging to be clear. i wanted to switch things up and start upping my cardio, this week i did 3 days, but yesterday about 15mins i went to only walking since my knees weren't feeling it.
if needed; i'm 5'10 and have been floating 195-215lbs past 90days

>>76454054
All of them

>>76454064
>doms
No, that's probably some inflammation. Let it rest for a couple of days and easy up on your running.

>>76454054
if you're limited then incline

>>76454169
Thanks.

I have a squat rack, adjustable bench, barbell, dumbells and pull up bar whats the best full body hypertrophy routine that i can do every other day ?

>>76454212
>full body
>every other day
simply no

>>76454224
George Hackenschmidt lifted everyday

Is it just me or is there correlation/causation with the amount of pajeets in the gym "main" area and amount woman. Past three months every time there are a lot of pajeets in gym there is almost no woman, but when there is none or only one or two pajeets there are a lot more girls around.

https://www.bulkingnotsulking.com/blogs/articles/unravelling-the-controversy-the-colorado-experiment-and-high-intensity-training

Is this bullshit? What is the routine? I find it impossible to believe even on heavy gear unless the guy had a myostatin deficiency.

>>76454254
I researched it myself and found somewhat of the answer. It was muscle regrowth more than muscle growth. He purposely starved himself to game the regrowth process and get back to his previous weight.

https://youtu.be/SqJA-7BKt90

>>76454212
Arnold's golden six.

>>76454247
a self aware jeet, rare

is there any benefit to sunning your cock and balls and or taint? might spread it in the sun today if so

>>76454224
why? Get in, blitz everything, get out, eat, rest, repeat. Whats wrong with it.

is there a better split than ppl. i only do weekdays, have to save the weekends for drinking so i can’t lift then

>>76454235
This. I have done it too. You just need to do it right. Lots of "light days" and 2 or 3 days where you add weight, reps, etc. Works really good.

Why do I have racing thoughts and feel scatter brained? Energy's fine but I fall asleep pretty fast and am pretty groggy waking up. Caffine used to get me in the zone but now I just get anxiety and can barely think straight. I thought it was my sleep but I've got a smart watch the tracks it everything looks good and im getting 8-9 hours without waking up in between. Took a deload week no real impovement and my micros look fine on chronometer. Anyone else have this issue? Is there some type of defecency that lifting makes you more susceptible too?

6'3 220 lbs. Can do 19 pullups back to back, bench 205x8, squat 225x8, rdl 300x8. I want to cut down to 180-185 while working legs twice a week given it's a weak point but my question is how do I get rid of leg doms when in a 500 Cal deficit?

>>76453565 (OP)
DYEL newfag here. I've got a two-fold problem. Part one is I have a hard time keeping on my appointed schedule for the gym. I'm planning a push+delts day 1, pull+ hamstrings and glutes day 2, off Wednesday, repeat of above days 4 and 5, off weekend. I'm also walking to the gym, which is a 30 minute trip each way. I'm good with day 1 and 2, but I let days 4 and 5 slip by, and I may or may not do a push day Saturday to half make up for it. Also, while I eat well enough on days I work out, I'm pretty bad at eating on off days. Any way I can break outta this habit?

My date just ghosted me.
Lifts to make me focus on something else
besides hating myself?

>>76454783
why would you hate yourself because of some whore's actions?

>>76453573
You were told last thread to stop being retarded and just enjoy your stupid fucking road trip.
>hurr I need to show this cute girl how incredibly autistic I am about lifting what do
God fuck off

>>76454254
>63lbs Of Muscle In 3 Weeks?
If you read this and the first thing you think of *isn't* "massive steroid use" then you're a goddamned moron

>>76454422
DOMS goes away with time, not a caloric surplus. Buy a foam roller if need be

Will leg drive in bench or seated shoulder press put less emphasis on the chest or shoulder? From a perspective of training purely for hypertrophy

>>76454637
>Any way I can break outta this habit?
My mindset is "if I eat all this food and have a protein shake, I've just wasted all this fucking money if I don't hit the gym, and hit it hard" and since I'm VERY frugal, the fear/anger of wasting my money makes me go to the gym every time

I've been getting massive hamstring cramps lately, really painful. Also something similar in my back. Whenever I do a sudden movement that goes close to the movement range limit, like bending the knees deeply (hamstrings) or reaching for something (back) the muscles contract super hard, to the point of causing a painful cramp. What causes this and how can I fix it? Google said it could be improper hudration but I've been making sure I drink lots of water. It also said might be too much exercise but I'm on vacation and haven't touched a weight in two weeks.

>>76454861
>Will leg drive in bench or seated shoulder press put less emphasis on the chest or shoulder?
No, unless you're doing retarded shit like twisting your body or lifting yourself up from the bench.
What leg drive does is keeping you tight so you're more stable and can exert more force against the weight. Great for strength but arguably irrelevant (i.e. nor good neither bad) for hypertrophy.

>>76454823
6weeks is way too long to just not lift at all
sorry but its not happening
in case you hadnt figured it out lifting is the only reason i can now even claim to have a girl that likes me

>>76454884
>Google said it could be improper hudration but I've been making sure I drink lots of water.
hydration is not water alone
it's also sodium and glucose
as well as potassium and magnesium for muscles specifically
> It also said might be too much exercise but I'm on vacation and haven't touched a weight in two weeks.
your posture might be causing your muscles to stay in a contracted position and then if you suddenly move them to the edge of their rom they got overloaded

>>76455065
>hydration is not water alone
>it's also sodium and glucose
>as well as potassium and magnesium for muscles specifically
Uh-uh, pretty sure I'm good on the sodium and glucose, but migjt be a bit low on potassium and magnesium. Will adress that.
>your posture might be causing your muscles to stay in a contracted position and then if you suddenly move them to the edge of their rom they got overloaded
Mmmm... been having low back tightness and soreness for about a month now... might be related?
So: increase mg and k, stretch and focus on mobility. Got it. Thanks, anon.

>>76453565 (OP)
Real talk… will I look retarded wearing high top chucks to squat and deadlift in? Running shoes are just feeling too unstable

>>76455505
No, it's a lot more common than you think. Also unless you're wearing like.. fucking high heels or something, no one gives a fuck what shoes you're wearing

>>76455505
No, not at all. Those are solid shoes if you don't want to invest in a pair of actual lifting shoes.

>>76455532
>>76455588
Okay thanks. I’ve just seen panty boy and ilk posted one too many times and get self conscious

Does deepseek usually give good advice regarding workout routines?

>>76455707
>AI
Fucking no what the fuck is wrong with you

>>76454064
No, doms only occurs when the body does something with great intensity that its not prepared for. Also you would feel it in the muscles not the knee or around the knee, but in the actual muscles themselves.

I prefer collagen to whey as a powder protein supplement, but it's not a complete protein because it lacks tryptophan. I can get a huge bottle of tryptophan supplements for very cheap - is there any reason why this wouldn't work? Just take a couple grams of supplemental tryptophan along with my collagen?

>>76453565 (OP)
>Be me, didn't get the clot shot
>2022, lose all weight, find gf, life is good
>ff 2023, get T-Boned by someone running a red light
>wake up in hospital days later
>get discharged, they hand me a vaxx card, literally gave me the clotshot while I wasn't responsive
>cannot do fuck anything about it
>gf leaves me because I've become a bio hazard
>have random heart problems, resting heart beat is 110, up from 55
>docs say everything is fine and I'm overreacting
>develop autoimmune disease that makes my balls itch constantly
>docs say everything is fine and I'm imagining it
>cannot exert myself or get atrial fibrillation all the time
>get fat again, never been this fat before my entire life
>docs tell me it's the weight and I should lose it
>cannot lose weight anymore, even if I starve myself
>cannot do shit fuck about it
Bros, I cannot do this anymore, what the fuck am I supposed to do, they killed me, they literally killed me and I cannot do anything about it. This is a nightmare, please tell me this is a dream and I'll wake up next to my gf soon, what the fuck do I do bros.

>>76454376
Can I get a sauce on that pic my man

>>76454376
It's the clotshot.

>>76456498
Are you serious? That picture like 15+ years old, at the least

>>76456580
Yes.

>>76456636
Well good luck.

I never really did intense cardio before but now im starting to do HIIT shit but im running into a problem: i literally get sick as fuck from super intense cardio. i just feel so nauseous. does this go away if i keep training or will i always get sick from this shit?

>>76456793
>i literally get sick as fuck from super intense cardio
Exercise-induced asthma? Might be a by-product of it, or perhaps a blood sugar issue? If I try jogging in the morning before having some food I feel like SHIT. HIIT is a lot harder to just "jump head first into" vs something easy like the bike machine/elliptical. Try easing into some lighter cardio first? And make sure you're eating properly and hydrated. If it keeps happening you'll probably need to bring it up with a doctor and have a blood test done to see if you have anything serious going on

Is this a good routine if I only have dumbbells, a barbell, and a pull up bar?
Day 1: Pull (Pull-ups, DB Rows, Rear Delt Flyes, Bicep Curls, Shrugs, Light Rotator Cuff Work)
Day 2: Push (Floor Press, Overhead Press, Lateral Raises, Skull Crushers/OH Extension, DB Flye)
Day 3: Legs & Core (Front Squats, RDLs, Bulgarian Split Squats, Hip Thrusts, Calf Raises, Weighted Leg Raises, Weighted Crunches)
Day 4: Rest
Day 5: Upper (Pull-ups, Floor Press, DB Rows, Lateral Raises, Face Pulls, Hammer Curls, Triceps Extension)
Day 6: Lower & Core (Sumo Squats, RDLs, Lying Hip Abduction, Farmer's Walks, Calf Raises, Bicycle Crunches, Weighted Plank)
Day 7: Push-up Endurance Day (Weighted Push-ups To Failure, Bodyweight Push-ups To Failure)
Day 8: Rest

Can't escape the ingrown hairs on my torso bros.
GF doesn't want me to shave because she has some weird hairy ogre sex fetish.
My hygiene is good but not metrosexual/homo good (see American Psycho or gay man standards).
I usually shave and then pop them to get out all the nastiness but then I can feel a fucking bag of empty pus under my skin.
Anyone deal with the same shit or have any solutions to these mutated fucks?
I hate being hairy, but the chicks dig it. Fuck this gay earth.

I nees to do something about my way-too-skinny arms, theres no way I accidentally end up with buff arms, right?
A buff me just doesnt make sense since im pretty much a twink.

Burpees?

>>76457067
I ask because ive seen it happen to peers, they began regularly going to the gym and after a few months had grotesque (relative to their frames), tree trunk like arms that made them look more fat than fit.
What must I absolutely avoid work-out wise so that the same doesnt happen to me?

>>76456962
You can get a cheap flat bench for like 50bux, less if used. Cannot recommend it enough if only to not have to deal with floor presses (yes they're that bad compared to a normal DB press). Plus it'll come in handy for a ton of other exercises. Day 7 seems like a huge meme/waste of time if you're already hitting chest as hard as you are on the rest of the week, and getting rid of it would make it so you're not doing an awkward 8 day rotation

>>76457067
>theres no way I accidentally end up with buff arms, right?
>after a few months had grotesque (relative to their frames), tree trunk like arms
This is not a thing. This has never been a thing unless they're blasting steroids like there's no tomorrow. You do not "accidentally" get buff, and you absolutely do not get "tree trunk" arms in a few months.

>>76457124
Tree trunk arms might have been too strong a term, but they (the arms) did look fat.

>>76457187
If they're fat after a few months, that means they *royally* fucked up their diet and ate WAY too much junk food. You do not get fat that quickly with a proper/healthy diet

>>76457115
I forgot to mention I have a flat bench. I'd do bench press, but I don't have a spotter, so I do floor press instead. Is it really necessary if I'm already doing chest exercises?
I know day 7 is kind of stupid, but I like seeing how many push ups I can do in a row.

>>76455048
>6weeks is way too long to just not lift at all
Then don't go on a fucking month and a half road trip. Pretty simple chief. If you're gonna be autistic about it bring some dumbbells but anyone on a road trip is gonna judge you if you bring a mini-weight room with you.

>>76457230
>but I don't have a spotter
You don't need a spotter with dumbbell press, just drop the weights. Get thick pads for your floor if need be. Or just don't try lifting outside your means so you won't have to drop the weights
>Is it really necessary if I'm already doing chest exercises?
Floor press is BAD bad compared to an actual DB press. You get such bad range of motion from it, straight up zero stretch in the muscles

How long should I wait before exercising again after catching a cold?
It's been like a week and I'm bored out of my mind.

Felt fine yesterday, but I woke up today feeling like dogshit. Few hours later I'm just fine again. Went out, did some yard work...
I literally don't know when this cold is "gone".

>>76457251
>How long should I wait before exercising again after catching a cold?
Until you're feeling better with no obvious symptoms. If you're in the gym and are constantly blowing your nose/coughing/sneezing people are gonna judge the fuck outta you and you're probably gonna be asked to leave

>>76457073
memeshit

>>76456987
Exfoliate daily. Get a loofa or some kind of scrub. Comb your chesthair after showering to make sure none of it curls inwards. I have some ingrown hair issues with my beard and the only way to fix it is to either trim regularly or exfoliate and condition regularly.

>>76456480
You sound like a schizophrenic anon. You're self-diagnosing based on hunches and fear. Even if the vaccine did cause blood clot issues for you, it'd have nothing to do with any of the other issues you claim to have, and it wouldn't force you to become fat. My roommate has a brother who is terrified of hospitals. He ended up getting really sick and getting admitted, and when he woke up with an iv and monitoring equipment around him, he went into a self-induced panic attack and ended up putting himself in a short-term coma twice. It was only after his family showed up he was able to be calmed down to the point where he wouldn't freak the fuck out. Don't hypochondriac yourself into a coma like he did.

>>76455707
AI shouldn't be used for any kind of real-life advice.

>>76457237
>If you're gonna be autistic about it bring some dumbbells
so exactly what i said in the beginning then
you just sound like you're ngmi

>>76457268
>multiple people call you a gigantic dumbass across two threads
>no! it's the other anons that are wrong!!!
LITERALLY pic fucking related

>>76457262
>obvious symptoms
I'd say my voice is a bit different and I get an occasional headache but all in all I'm fine... IDK if that counts as "Get your ass back in bed" symptoms, or just "post-cold" symptoms.

I haven't tried exercising but I had to do some /diy/ stuff and haul around some 20kg feed bags and I feel alright.

>>76457271
>>76457237
>wah people are gunna judge you
>wah if i disagree with you you're stupid
you care too much about what people think and are projecting that on to me
i asked for advice on dumbbell lifting on the road not self help from a fatty dyel thanks but no thanks but no thanks tubby you're opinion was not solicited

>>76455505
Chucks are probably the most common decent lifting shoe. Cheap, stylish, cool. I've been using them for years.

>>76455280
Recently I got sick and right after I got better I got stuck on anti-biotics. I was shitting liquid 5-6 times a day for about 3 weeks. I was insanely dehydrated and cramping really bad regularly, despite stretching. Get some pedialyte or liquid IV, or make a home-made mix. You'll probably want 2-3 bottles-worth to get back to normal.

>>76454354
I prefer UL/UL, but to each their own. No split is "better" than another, it's just what works best for you.

short question: if I can lift 20 for one arm dombbell, how much can I lift with two arm barbell? Simply math 20+20=40 or is there something that makes it easier or harder? My guess is 50.

>>76457275
Bro I do not care. Take your weights if you're gonna bitch and moan about it. But I'm telling you bringing a full weight set is stupid as fuck and just gonna cost you gas money.

>>76457273
That's definitely leaning more towards "post cold" to me.
>haul around some 20kg feed bags and I feel alright.
Yeah you sound more than fine. When I'm "early/mid cold" I'm doing fuuuuck all around the house

which lift?
bench press, overhead press, curls?

>>76457278
cared enough to reply fatty

>>76457275
Yeah I'm calling this shit now: that girl is gonna think you're weird as FUCK when you demand to bust out the weights and get a pump going mid-trip. Holy shit I can imagine just how hard she's gonna cringe, and how much shit she's gonna talk about you to all her friends

>>76457251
Until you feel back at 100% for a full day. No exceptions. You're still contagious for a time after the fever is done, and your body needs to recover from fighting the infection. Rushing it just risks the chances of getting hurt or slowing your recovery.

>>76457280
To keep? To cut? To never do again? You can't just ask such an open ended question with zero context

>>76457277
Not that simple. There's a variety of factors that influence your strength on curls between barbell and dumbbells. Just start at 35 for bb and keep going until you find your even struggle.

>>76453573
just do some fucking pushups and call it a day you autistic retard

>>76457280
>>76457289
sorry meant for >>76457277

>>76457285
Yeah the girl who i met while going to the gym 5x a week and likes my progress pictures will hate it when i do some exercises every other morning
She isn't a fatty either I met her at parkrun I bet she'll be going jogging but I suppose I'll have to judge her for not just larding out on our trip
Maybe I should take up cigarettes and get the clotshot too its 6 weeks who cares

>>76457296
Overhead press and deadlift. I workout at home, have only dumbbells but I feel that the longer barlength is important for proper grip/posture especially in deadlift.
I wanna improve my shoulder size.

>>76457312
>she's SUPER hot except she goes to another school you don't know her
>picture? uhhhhhhhhhhhhhhhhhhhhhhhhhhhhh my phone broke I can't show you right now
You sound like a teenager. Just accept that everyone thinks you're a dumbass and move on

>>76457313
You don't deadlift with dumbbells. Not a thing. And if you're lifting in the same conditions (assuming not seated) you should be able to lift slightly more weight for OHP.

>>76457312
bodyweight exercises. It shows also that you are a practical men who not deed tools all the time.
Once I was in a trip and got caught in the early morning when did pullups on the beam of the swing at the empty playground. The girl who saw me was simply amazed by that.

>>76457313
I think for the deadlift you'll almost certainly lift more with the barbell because it just makes you more sturdy
with OHP I have an imbalance personally, if i use dumbbells when my left fails i can 100% get another rep or even 2 with the right if i wanted to

>>76457323
>You don't deadlift with dumbbells. Not a thing.
Yeah I know it's far from ideal, but that's what I have. A pair of adjustable dumbbells a nd a smaller kettlebell. I aslo do callisthenics more or less.

>>76457336
I mean literally, you cannot replicate the movement with dumbbells. It doesn't translate. You're better off doing RDL's with dumbbells and goblet/pistol squats as a substitute.

>>76457247
Should I replace the floor press on both days, or only replace it on one of the days?

>>76457319
You're crying about a scenario that only exists in your head tubby
>>76457326
Yeah I am really hoping that calisthenics parks get more common as we head up the coast, apparently the states with better weather have way more of them
Might add some pullups and dips into my next plan because I finish this one in 7 days

Still wanna bring some dumbbells for bis tris and shoulders though but my issue as ignored by the seething fatty is that I need to balance weight across all 3 of those muscle groups with as few DBs as possible, I curl and press a lot more than I lat raise or rear fly basically
Single arm lat raises might be the play but I've never done them

>>76457344
Honestly, you should never do floor press period if you have a bench. It's legitimately that bad compared to regular DB press

>>76457338
thanks, Dumbbell RDL sounds good

>>76456793
you're going too hard too early
>>76457073
seepurb?

>>76457346
Find a park or someplace where yoi can hang onto something to do pullups. Do a 10-15 non-stop of 15 bodyweigjt squats, 10 pushups and 10 pullups. You can do dips instead of pushupd if the park has some structutre for those. Go jog with her if she does.

durign a cut, is it advised to do maintenance calorie weeks after 4,8 and 12 weeks?

>>76457544
Not really necessary. If you're really low on energy then sure drop one in every now and then but you don't need to

>>76457554
okay thanks anon!

>>76457513
this. You don't need equipment for exercise it just make things easier. Remember, the Greeks trained with only boulders and ground.

I saw this in another thread but it's pretty dead. Is this related to the thing where the people were talking about fecal transplanting gorilla shit into their gut to gain the microbiome necessary to digest plants? Given the human colon isn't as long as a gorilla's, it would seem partial digestion of plants is a huge advantage over just shitting it out completely like humans currently do.

>>76457792
All part of the humiliation ritual, or simply Just Jeets™.

i bought some gymnastic rings but they are kind of hard for me atm
is there any sort of pullup bar attachment for them like picrelated?

i assume i could really just use any smooth wood/metal pole for it as long as it doesnt come out

>>76457792
fecale transplant is a real, working thing. doctors use that for a while from homan to human. Gut biome have bigger role in health than previously thought, and apparently even mental health too (see more: brain-gut connection). Still a relatively new field so take everything with a grain of salt

>>76457836
How much gains are we talking from this? Like steroid level gains?

>>76457842
it not works like that. AFAIK it resets your enzyme system and your budy just get work differently. Result depends on patient and donor too, so still a bit sketchy business.

>>76457852
Wait so it doesn't increase my strength or physical attributes? What's the purpose then? I don't give a fuck about my health lol

>>76457886
It changes your metabolism. Your body will process food more efficiently. Less fatigue, less fat deposit, less cortisol, etc...

so what would you look like if you only did zercher squats and pullups?
and what else (1 thing) would you add if you wanted to look better?

>>76458097
>and what else (1 thing) would you add if you wanted to look better?
access to a gym

>>76457792
I'm not gonna eat shit, anon.

Buddy of mine told me to do both barbell curls and hammer curls in my full body program because according to him it'll develop more of my arms that way. Is there a compound that'll hit both areas of the bicep that I can sub in instead? Trying to get some ab work in and that seems like the best place to do it.

>>76458213
normal curls - pretty much all biceps
hammer curls - 60/40 or 70/30 brachialis to bicep ratio
reverse curls- 20/80 brachialis to bicep but also really hitting the brachioradialis(forearm)

you wanna hit the brachialis you gotta do hammer curls
what the brachialis does is push the bicep out and up a bit and adds a nice mass to the arm so it's very good for aesthetics

>>76458227
Thanks, do you think I'm okay to drop the regular curls then and just keep the hammer curls?

On a related note, the program he had set up for me also has me doing tricep cable pushdowns and tricep extensions. Does it matter which of these I drop for core work? I have more fun doing the extensions.

>>76458238
>do you think I'm okay to drop the regular curls then and just keep the hammer curls?
do you think you're okay with somewhat slower bicep progress as a trade off for one less exercise?
you could alternate between the exercises but tracking weights and progress becomes a mess
>I have more fun doing the extensions.
well extensions are better anyway

>>76458251
I suppose I could get away with dropping one of my leg exercises instead. I'm doing both Leg Press and BSS on my B day along with the curls, and I'm doing RDLs as well. I also run three days a week. My goal is more to get strength and endurance for playing hockey and chasing after my kid but I would like to look bigger too.

>>76458275
drop the BSSs then if you choose to do that or replace them with a leg extension if you have access to one

>>76458279
I've been doing extensions on my A day with hack squats, so I'll drop the BSS instead. Gonna sub in Russian Twists on my A day and Hanging Leg Raises on my B day. Thanks for your help.

>>76458299
>Russian Twists
bad and annoying exercise to maintain form on

if you want to hit your obliques then do hanging twists or cable/dumbbell side bends

How do I reduce the size of my nipples? Don't have gyno, but I could lose weight. This shit is my biggest insecurity.

>>76457285
Stop caring what other people think, mate. Don't let women control your actions or how you act
>>76453573
That being said, I wouldn't bring any weights, I'm assuming you're intermediate level. Push-ups and pike push-ups will cover your anterior upper body. Get some bands(their resistance differs based on their color) and use them to do rows. Just do narrow and wide rows, maybe some pullups in the park too. For lower body, banded Split squats and Nordic Curls/Reverse Nordic Curls are enough. If you're low on time or find them too difficult, just do Banded split squats and maybe back extensions at the park for the hamstrings and glutes.
>>76458328
Plastic Surgery? Would probably have better luck working on your mentality and insecurity instead.

Does it count as pull-up if I was just barely able to touch the tip of my chin to the bar?

>>76458328
If you really don't have gyno there's not much you can do. I've heard thete's some gels that contract the nipples like when it's chilly but I don't know how effective they are.

>>76458576
ive always considered bands a meme but maybe for travel they're the go to
ill check em out we actually sell some at my work so i can get em cheap i just considered it womens aerobics nonsense

>>76458582
was the face more perpendicular or parallel to the ground?

>>76458615
Parallel I guess? I mean I had to sort of face the sky to get the chin as high as possible, if that's what you mean.

>>76458658
you didn't pull the up
besides the chin has to go above the bar anyway

next time you'll get it though

why is fitness so hard. Im getting stuck in paralysis analysis. Why can't I just do calisthenics like chinups and dips? Why tf do I need curls and dips. What's a good amount of leg volume ahhh its all too much

>>76455048
Sounds horrible. Can't imagine just driving around for 6 weeks jfc

>>76458754
>why is fitness so hard
It's not, it's the easy fucking thing ever. Literally just walking around for 10 minutes per day puts you above like 90% of the general population in physical fitness.
>ahhh its all too much
You sound like an insufferable cunt. Just fucking do shit you enjoy and stop thinking "I HAVE to do [this workout] or I'm a failure"

>>76458754
>Why can't I just do calisthenics like chinups and dips?
depending on your goals you can
>Why tf do I need curls and dips.
dips for the chest and triceps
curls for the biceps
>What's a good amount of leg volume ahhh its all too much
depends on the person and their goals

>>76458697
>you didn't pull the up
'k, thanks.
>besides the chin has to go above the bar anyway
That's what I was asking, how much of the thin and how much above.
>next time you'll get it though
I did *almost* four, which is still a personal best, so I'm making progress.

>>76458754
>Why can't I just do calisthenics like chinups and dips?
you literally fucking can?
>Why tf do I need curls and dips.
you literally fucking don't?
>ahhh its all too much
why are you acting like such whiny bitch holy fuck dude

>>76458754
>Why can't I just do calisthenics like chinups and dips?
Build up to them until you can.

>>76457792
>>76457836
>>76457886
>>76457889
>>76457852
You guys are all wrong. The fecal transplant is basically a last-ditch move for people with fucked gut bacteria. If you're shitting liquid and unable to process basic food in your intestines, you get a fecal transplant (aka a shit pill shoved up your ass) to help establish a gut bacteria colony. the idea that it improves gains only comes in because you'll be digesting food normally again. it's not like some magic that makes you bench twice as hard.

FFS, the goddamn picture is from an ad account, be a little more suspicious of the claim.

>>76458328
I have pepperoni nips anon. You can either be ashamed of them or embrace them. We don't get to choose our bodies, but we do get to choose how we feel about them.

>>76458328
Tape over them with Xs of electrical tape before going to the gym.

Is it true that once you reach some threshold fitness level with your chosen exercise or activity you stop having to force yourself and you start feeling a desire or even compulsion to do the activity?

>>76459986
I mean honestly it depends on how badly you want it. If you want it bad enough, you'll do what you have to to make change possible. It's not like some instantaneous thing. It takes a lot of repetition and willpower. Once it becomes routine, it's a bit easier.

>>76460101
>Once it becomes routine, it's a bit easier.
That's not really what I'm asking. I'm wondering if its a thing that once you get over the threshold the thing starts to become fun and you look forward to doing it.

>>76460117
You can't force yourself to enjoy something. Not everybody likes lifting, or particular exercises. You do them anyways because you want to reach your goal. If it being fun is a dealbreaker for you you probably will struggle getting it to be a routine.

>>76460123
I'm starting to see progress with my pull-ups and the ability to pull my body weight with my arms is starting to feel fun. I've never had that before. At the beginning of this summer I couldn't do a single pull-up.

>>76460144
That's great if it's becoming fun for you. It's not something everyone goes through, so consider yourself lucky.

>>76459986
>threshold
Not really, but pivoting how I view the experience has helped tremendously. There's two main things I do, one for weightlifting and one for cardio.

For weights: I purposefully get egotistical by focusing on how I'm lifting something heavier than most people can (and how impressive it is or whatever). If I am particularly weak in one lift, then I focus on how I am at least training it unlike most people. For cardio: I fantasize about other-worldly scenarios in which I am doing something physically demanding (acts of heroism or violence).

Both of these make going to the gym much easier. And of course, I discard any of that egoism once I leave (or even when someone approaches me in the gym) to avoid letting it actually impact me. I also get routinely humiliated (ie. humbled) by seeing other people who look better than me and lift more than me.

>>76460152
I just had to force myself to get to a point where I could reliably and repeatedly do at least one. With rest in between. When I started to being able to do sets of two it stopped feeling so pathetic.

>>76460158
So it seems it's not a common thing to enjoy the ability for the action and movement itself. Like a game you play because the game mechanics are fun, not because you're competitive.

>>76460187
>the action and movement itself
I get a similar pleasure from certain lifts as I do from listening to my favorite music or seeing an attractive woman irl.
>Like a game you play because the game mechanics are fun
This is how I am with actual vidya too, so that makes sense. I would never bother with a lifting competition, too, for the same reason.

>>76460187
>>76460187
>not a common thing to enjoy the action and movement itself
Not quite. Some movements I fucking love (they feel similar to how I feel when I see an attractive woman irl) but most of the time I am wrapped up in my own head about myself and my body which overrides any discomfort from the tangible experience. It's hard to care about feeling exhausted when I'm vividly imagining tearing someone's jaw off their head using my bare hands (this one specifically for mid-back exercises, btw).

>>76460229
>vividly imagining tearing someone's jaw off their head using my bare hands
Now this is making me uncomfortable.

Had sex with a girl for the first time last week and met her again. Didn't ejaculate or even feel close to cumming both times. Hadn't wanted in between seeing her and it didn't really help. Had a wank afterwards and it was a bit of a struggle and again wanking to ejaculation feels hard. Dick was working fine before all of this kicked off. Now it's got me very conscious.

Is an hour of swimming and an hour of fencing a day enough to swashbucklermax?

GoyGPT gave me this routine, but i feel like it is very retarted.

Workout Format

* Warm-up: 5–10 mins dynamic movement
* Workout: 3 sets per exercise (unless noted), 60–90 sec rest between sets
* Progression: Add reps, sets, or weight weekly
* Optional finisher: Short core or cardio burst (5–10 mins)

Day A – Push + Pull + Legs

* Push-Ups (Weighted or Backpack on Back) – 3x10–15
* Pull-Ups (Horizontal Bar) – 3xAMRAP (as many reps as possible)
* Goblet Squat (Dumbbell) – 3x10–12
* Biceps Curl - 3x10
* Bent-Over Row (Dumbbells) – 3x10–12
* Calf Raises (Backpack or Dumbbell Weighted) – 3x15–20

Day B – Strength Focus (Lower Reps, Heavier Weight)

* Pull-Ups (Weighted if possible) – 4x5–8
* Dumbbell Romanian Deadlifts – 4x8
* Dumbbell Floor Press (Heavy) – 4x6–8
* Split Squats (Dumbbells or Backpack) – 3x8–10 per leg
Elevate rear leg if possible (Bulgarian style)
* Dumbbell Press – 3x8–10
* Plank (Backpack Weighted) – 3x max hold

Day C – Volume & Conditioning

* Push-Ups (Bodyweight or Lightly Weighted) – 3x max reps
* Chin-Ups or Pull-Ups (Assisted if needed) – 3xAMRAP
* Dumbbell Squat to Press (Thruster) – 3x10–12
* Backpack Rows (Horizontal or Bent Over) – 3x12–15
* Lunges (Bodyweight or Dumbbell) – 3x10–12 per leg
* Core: Leg Raises + Russian Twists (Backpack) – 3 rounds 15–20 reps each

Progression Tips

* Increase dumbbell weight when you can do 12–15 reps with ease.
* Add a fourth set or supersets for intensity.
* Track reps/weight weekly to monitor progress.

Waht should i change?

35yo newbie lifter here, I've been a human slug for the last 20 years, spent my late teens, entire 20s, and early 30s sitting around the house being a completely sedentary 350+lb neet. Recently started losing weight, down 60lbs and I started lifting. Thing is my cardio is fucking awful and so is my strength. Don't have access to a gym, but I bought a weight bench and some dumbbells. I tried following one of the routines online but I didn't have the stamina to finish any of them, I'd be completely wiped out after just 2~3 exercises and they all had like 4~5 different exercises each session and had some ridiculous "90 minute workout!" thing but it took me over two hours to finish just half of it. I'm slow, I fatigue quickly, and I'm weak. I'm on a cut and I'm losing weight, I'm doing interval running for cardio in the mornings and I've made a lot of progress there. At first I could barely walk, now I can jog for about a minute before I need to walk to catch my breath. Two months ago I added a third exercise to each session and I'm starting to feel like I can do more and I want to add a fourth this month.

Current Routine looks like this ABxABxx
A
1.Chest Supported Dumbbell Row
2.Seated Dumbbell curl / Seated incline Dumbbell curl (alternating)
3.Dumbbell flat bench press / Dumbbell incline bench press (alternating)
4.

B
1.Dumbbell squat
2.Dumbbell dead lift
3.Seated Dumbbell Overhead press
4.

35yo newbie lifter here, I've been a human slug for the last 20 years, spent my late teens, entire 20s, and early 30s sitting around the house being a completely sedentary 350+lb neet. Recently started losing weight, down 60lbs and I started lifting. Thing is my cardio is fucking awful and so is my strength. Don't have access to a gym, but I bought a weight bench and some dumbbells. I tried following one of the routines online but I didn't have the stamina to finish any of them, I'd be completely wiped out after just 2~3 exercises and they all had like 4~5 different exercises each session and had some ridiculous "90 minute workout!" thing but it took me over two hours to finish just half of it. I'm slow, I fatigue quickly, and I'm weak. I'm on a cut and I'm losing weight, I'm doing interval running for cardio in the mornings and I've made a lot of progress there. At first I could barely walk, now I can jog for about a minute before I need to walk to catch my breath. Two months ago I added a third exercise to each session and I'm starting to feel like I can do more and I want to add a fourth this month.

Current Routine looks like this ABxABxx
A
1.Chest Supported Dumbbell Row
2.Seated Dumbbell curl / Seated incline Dumbbell curl (alternating)
3.Dumbbell flat bench press / Dumbbell incline bench press (alternating)
4.

B
1.Dumbbell squat
2.Dumbbell dead lift
3.Seated Dumbbell Overhead press
4.

I'm not really sure what to add this time, if you could add one exercise to each of these what would you pick? What is the most glaring omission in my routine?

What's the etiquette on using dumbbells? Are you supposed to put them back between sets, or is it fine to hold on to the pair you need until all 3 sets are done?

I just got a job as a delivery man
I'm out of shape and in my late 20s so I want to know how I can start lifting weights to protect my joints and back
Or should I just focus on picking parcels up safely?

>>76460827
>GoyGPT gave me this routine
Stopped reading here.

>>76460995
>Are you supposed to put them back between sets
Not required. Everyone just sets them down next to/in front of the bench they're using
>>76461051
Purely for health reasons and not to build muscle? You can stick with a real basic routine with medium weights and 2-3 sets of 8-12+ reps. Depending on what you're moving around, definitely get some leg/core/lower back work in, and for the love of god don't ever lift with your back

>>76461055
>Not required. Everyone just sets them down next to/in front of the bench they're using
All right, thanks.

>>76461055
I'm lifting lots of 1-10 kg packages in a repetitive way with lots of twisting and dozens of 20-25 kg packages but I feel like those are easier because it's just a simple squat and lift, I already do goblet squats
I'm just worried since I see a lot of people my age in jobs which require a lot of manual labour complaining about how their backs and joints are fucked

Does collagen supplementation do anything?

>>76461170
It made my finger nails grow really fast. That's the most obvious thing I noticed. I also think it helped my joints feel less painful, but can't be 100% on that one, might be self delusion.

>>76461170
https://onlinelibrary.wiley.com/doi/full/10.1111/jocd.12174

>>76461086
Yeah those are the people that live completely sedentary lives at home and then complain about having to walk across the parking lot at a grocery store. There's a reason stupid bullshit like this exists: https://www.youtube.com/watch?v=sJXOUlR3uVk Imagine being so motherfucking lazy that you need a machine that exercises for you.

You can run the most basic ass ~30 min routine, and spend 10 minutes on an elliptical/bike machine, and be ahead of like 95% of people your age

Are there any exercises for healing the prosate from anal sex?

1. Is it normal for my hamstring to fatigue before my calfs when doing straight leg calf raises?

2. Are tibialis raises actually good for training the tibia? I can feel them working but I feel like there has to be a less awkward way to do it

Working out in my homegym for almost a year now randomly to get a bit in shape. Now I want to do it more serious. How reliable is chatgpt in building workout plans? It came up with pic related, is it any good?
My "gym" consists of an adjustable bench, dip/pullup rack, barbell with weights and dumbbells with many weights.

>>76459986
Lack of motivation comes from lack of testosterone. You're basically a woman.

I find it pretty hard to sleep but i can fall asleep real quick if i'm hurt or have strained something.

Is there any exercises which doesn't require much to hurt or stain myself whilst getting some kind of muscle growth, doesn't really matter what or do i need to break my toe again

>>76461752
You're a fucking pussy

>>76460899
I'd say get a pull up bar and a dip station, add pull ups and dips.

Is 140 at 5'5 fat?

>>76462507
Those stats alone give zero context. Only body fat % tells you how fat you are

Is this beginner program any good?
I just want to grow muscle as optimally as possible

AxBxAxx

A:
Bench press / incline bench press 2x8-12, 1xAMRAP
Squat 3x5
BB row 2x8-12 / 1xAMRAP
Lateral raises 2x8-12 / 1xAMRAP
DB curl 2x8-12 / 1xAMRAP

B:
OHP 2x8-12, 1xAMRAP
Deadlift 1x5+
Chinups 2x8-12, 1xAMRAP
Dips 2x8-12, 1xAMRAP
Hammer curl 2x8-12, 1xAMRAP

>>76462510
15.6% looks like

>>76462648
Then no, 15% is not fat.

>>76462536
Looks good. You do the amraps with a lower weight im guessing?

>>76462536
I'd do the curls and lateral raises to failure on all sets, but that's my preference. Otherwise looks alright brother.

>>76462650
I feel fat, especially when sitting down. Almost all the fat is in my chest, stomach, and groin area

>>76462536
Too much volume for a beginner. You'll run out of energy faster than you'll fatigue your muscles. Keep compounds to 8 reps max, preferably 5 if you're just starting out. That way you can build strength faster.

>>76462666
Okay? Then lose weight.

>>76462666
Not even bodybuilders look lean sitting down leaned over. You're literally concentrating all your bellyfat into one place. You might be out of shape, but based on your description you're not overweight.

>>76461468
ChatGPT is one of the worst resources for lifting routines you can do. Will you people stop fucking using AI for shit that already exists in bountiful reserves? Liftvault has everything you need.

3 day full body bodybuilding routine? Can't spare more days

>>76462934
PPL, or upper/lower that goes ULU/LUL, repeating

>>76462993
Does frequency matter? Ppl only hits chest once

>>76463032
You do more volume to compensate for less frequency.

>>76462993
Alternatively, U/L/U if you don't care much about legs.

Can i do push rest pull repeat with squats on push and deadlifts on pull days ?

>>76462934
Not sure if it's great but i'm planning on changing my routine up a bit from 2x to 3x and this is what i got:

A
Squat – 3x5
Bench Press – 3x5
Chest-Supported Row – 3x8
Triceps Extension – 3x10
Bicep Curl – 3x10
Face Pulls – 3x10
---
B
Overhead Press – 3x5
Close-Grip Bench Press – 3x5
Romanian Deadlift – 3x8
Reverse-Grip Lat Pulldown – 3x8
Lateral Raises – 3x10
Deadhangs – 2x30 sec
---
3x per week with rotation:
Week 1: A–B–A
Week 2: B–A–B

If anyone wanna give a rating that's fine too.

>>76463082
Oh close-grip bench is 3x8

>>76453565 (OP)
Wtf are arm windmills?

The 4 BEST lifts, sets and reps for aesthetics ?

>>76463048
Yeah, nothing's stopping you

>>76463114
We talkin the 4 best across the entire body..? Because uh it's gonna be bench, rows, squats, then [insert favorite]. Probably something for core work

>>76463114
incline DB press 6 to 10 reps
Row 6 to 10 reps
delt flys 12 to 16 reps
shrugs 12 to 16 reps

>>76463118
>>76463128
Wide grip pull ups are better than rows ?

>>76463140
they're different. Both are great for your lats.

>>76463140
Horizontal pulls are different than vertical pulls. If you're restricting yourself to 4, do whichever you enjoy more

Bros, I'm 6'4'' and 242 lbs, and I started a cut a month ago where I get on average 220g of protein a day and restrict myself to 2300 kcal or fewer, as long as I get the protein in
What interests me is, how is it possible that within the month I started seeing the outlines of my muscles and looking noticeably leaner, all while staying the exact same weight, give or take 5 lbs? Am I actually doing a successful body recomposition here? I always thought recomp was just a meme and it would break the laws of physics or something, does anyone have any experience with that?

>>76463804
>Am I actually doing a successful body recomposition here?
Maybe.
I always thought recomp was just a meme and it would break the laws of physics or something, does anyone have any experience with that?
Not teally, you can recomp in some circumstances:
>you're a nrwb
>your bf is higher than 20%

>>76463814
>>your bf is higher than 20%
Must be this then, I'm fat as shit, been lifting for years
It works in my favour since I'm a calisthenicsfag though, it's not a meme when you are massive to begin with, I have found

>>76463804
First, you don't need nearly that much protein. Only roiders need that much. You'll do more than fine with 150g a day. Second, why is your cut so high? 2300 cal is a lot, and at your weight you could be cutting harder and still have plenty of energy for the gym. Third, you aren't going to notice muscle growth within a period so small as a month. You're probably just noticing your pump, which makes everyone look better. Every fitness model and bodybuilder emphasizes their pump before a photoshoot or show for that very reason.

And for the most part, while recomp isn't a meme, it is extremely slow to the point where you could bulk and cut twice within the same period of a single "successful" recomp.

>>76463841
>First, you don't need nearly that much protein.
Really? I went for the usual 2 grams per kg of bodyweight rule
Logically I know that I won't put on much muscle in a period that short, but as I said, I have been lifting for years and my muscle definition blew up in the last month (even when I don't have a pump) and my lifts also increased, but my weight stayed exactly the same, that's what confuses me
It's almost as if I managed to shave off a noticeable bit of fat and put on the same weight in muscles in just a month
I'm not roiding, I just cut out a fair amount of carbs and fats and all sugar
It's not bloat either, because every other time I un-bloated myself I pissed out a fair amount of weight, whereas now it's just constant
Maybe it's a test increase from all the sun exposure since it's summer?

>>76463877
>I went for the usual 2 grams per kg of bodyweight rule
it's grossly exaggerated, natties cannot process more than about 1g/lb of lean mass, or roughly 0.82g/lb if you aren't obese. Any extra doesn't do much to help.
>my muscle definition blew up in the last month
It's probably in your head anon. Change doesn't happen that quick.
>I just cut out a fair amount of carbs and fats and all sugar
It's also possible you've lost a lot of water weight which would give you a more defined look.
>Maybe it's a test increase from all the sun exposure since it's summer?
The amount of test you gain or lose on a day-to-day basis is barely enough to notice any change, you'd need 5-6x the amount you normally have in your blood to show a difference.

any healthy cheap alternative to bread? I used to just buy pure 100% whole wheat but im trying to cut carbs as much as possible. probably been asked a million times sorry, I check google but I swear i keep getting his overpriced "convenience" replacements or something

>>76464107
Bread is bread. It is neither healthy nor unhealthy. It's simple carbs. Eat what you like as long as it fits your macros.
> im trying to cut carbs as much as possible
Unless you're doing keto you're just fucking yourself by doing that (and doing keto is dumb as hell anyways).

>>76464160
im 6'0 250lbs reeeing and rooing!

>>76464161
You don't need to cut out carbs, that's just keto nonsense. Cutting calories will do 95% of the work. You can still eat whatever you want as long as you're not going past your daily calorie limit. For you you can lose weight still eating 2100 calories a day, and even more if you're willing to go down to 1800 a day.

>>76464171
hmm interesting, big thanks

>>76464176
Don't fall for the low-carb momscience anon, consistency and CICO is the way. You can make it.

For a non diabetic will metformin make any sense to take for weight loss?

>>76464543
The *only* thing that helps/makes sense is tracking calories. You live with a caloric deficit? You lose weight. You live with a caloric surplus? You gain weight. Nothing else has ever mattered, nothing else will ever matter, because there's not a single person out there whose body violates the laws of physics.

I have a testosterone level of 550 as a 32 year old man with BMI of 21 (skinny) and I can't get hard due to dryhumping pillows to masturbate since age 8 and cumming while limp since age 13. I feel a slight pinching feeling in my perineum, back of scrotum, and inner thigh. I started sleeping 5 to 6 hours a night 6 years ago when I started wagecucking because I couldn't stand how much of my day was taken up by Shekelstein. I told a doctor I prone masturbated and he said that's not that bad, even though I reas multiple articles online saying it was. He referred me to a physical therapist and she's given me pelvic floor exercises but it's not getting better. My libido is completely fucked. I don't know if 550 is and or average or what, because the "normal" range is 300 to 900 which is such a vague load of bullshit and I think it's meant to encourage söyboy faggots to feel normal. But I don't. I'm getting laid off in a few weeks and going NEET for a while, as well as nöfäp. I'm on like a week of nöfäp right now. I've done it for 2 months and barely noticed. I had a gf and I could only fuck her with Viagra but I couldn't cum from blowjobs or normal vaginal intercourse. I'm probably fucked for life. I'll never have a normal sex life. I wish I'd learned this was bad when I was 16 and there was still hope. My voice started cracking for the first time since I was 17. I hate my life. Someone please tell me what the ACTUAL NORMAL testosterone is for a 32 year old. Because it can't be like this. Fucking fat asses with shit diets manage to fuck their fat girlfriends and cum all over them. But I can't even get hard while I was making out with my ex gf naked. I would lose my boner while she was jerking me off. I feel really bad for her and I don't blame her for dumping me at all.

How do I fix this?

>>76464611
>even though I reas multiple articles online saying it was.
Stopped reading here.
>muh research
Do us all a favor and walk off a cliff

>>76464611
>people without trauma lead better lives than people with trauma
Wow breaking news!
>How do I fix this?
Therapy. Long term therapy.

>>76464616
What am I supposed to do then?
There's no way my issue isn't caused by prone masturbating.
I mean it's also likely the lack of sleep cause I got better boners before. But I still could never cum normally jerking off normally.

>>76464621
What kind of therapy? I don't even understand how to ask for therapy for this. I'm doing physical therapy but I'm pretty sure it's gonna be marginally helpful at best, doing various pelvic and lower back stretches.

>>76464628
You're obviously a gigantic fucking wreck, emotionally, mentally. Tell your doc, get mental help

>>76464611
Like others have stated probably a mental problem. Nofap won't fix you. Ditch the pillow humping. Just don't. Also put your worries aside regarding a limp dick and focus on your health. Do actual strength training, Eat better, sleep better, focus on creating an environment where you can start healing physically and mentally.

>>76453565 (OP)
Is there such a thing as an elevated platform on which one could do superman isometric holds?

I want something that supports my hips and ribs, but nothing else. I also want to roll over and do a supine superman isometric hold.

>>76456480
There's a treatment protocol. Take ivermectin (and a probiotic pill to prevent the sharts) twice a day for 3 months, and go to a sauna.

You can also take vitamin k2, nattokinase, glycine, aspirin, all kinds of stuff.

Do huge jacked dudes ever offer a service where you can pay them to start a fight with you in front of girls and let you win, or is that just a meme?

>>76454254
While that's clearly bullshit, I'm more mad that they're using 3 weeks and 28 days interchangeably.

>>76465291
>>76456480
virex dot health is my source for ivermectin btw

you could also buy it on indiamart, set up a separate low trust online purchase account and a linked debit card. disable overdraft protection, and only put money in it when you plan to use it.

What counts as a good frame? I'm trying to decide if I should bother starting to work out.
I measured my shoulders and I'm 20" joint to joint, 48" over shoulder, and 22" bidelt. Am I fucked?

Would it make sense, from a perspective of gaining strength, to try different splits?
I've always been a fan of PPL ever since I started, but lately my shoulder progress has been stalling as by the time I start doing shoulder presses, I won't be able to lift as heavy as I already had done compounds beforehand. When I start with shoulder presses and skip compounds, I can lift more obviously.
Would it make sense to try another split, like upper/lower where I would train chests and shoulders on different days?

What's wrong with using baby powder? I like to feel fresh down there.

How do I measure ass progress. I have no idea what a good ass looks like for a male. I have been taking regular pictures and the line under my cheeks is increasing. Not sure if that is a good thing.

>>76453565 (OP)
anyone have any recs for some cheap but good resistance bands that will last a good while? Possibly something from aliexpress or something available in the uk

Since december I've gone from 200-210lbs to 155-165, through just lifting and modifying my diet slightly, yet I seem to have gained no muscle.

How could that be? I'm 34, and I'm now at the same weight I was when I was 24, but I look EXACTLY the same as I did. I expected to have built some bulk under the fat.

Can I get some feedback on this routine I created?

Monday - Push

Dumbbell Bench Press 4x8-12
Dumbbell OHP 3x8-12
Dumbbell Incline Bench Press 3x8-12
Dips 3x8-15
Dumbbell Lateral Raises 3x12-15
Overhead Dumbbell Triceps Extension 3x10-12

Wednesday - Legs

Dumbbell Bulgarian Split Squats 4x8-10/leg
Dumbbell Hip Thrusts 4x8-15
Goblet Squats 3x12-15
Dumbbell Walking Lunges 3x10/leg
Dumbbell Calf Raises 4x15-20
Wall Sit 3x60sec

Friday - Pull

Pull ups 4x6-12
Chest-Supported Dumbbell Row 4x10-12
Dumbbell Rear Delt Fly 3x12-15
Dumbbell Shrugs 4x12-15
Hammer Curls 3x10-12
Zottman Curls 3x10-12
Sit Ups 3x25

>>76466161
How, exactly, did you expect to gain muscle while on a cut for that long? You don't. You gain muscle on bulks. Body recomp only does so much

>>76466161
did you take before and after photos? maybe it's time to lean bulk.

>>76465862
it's highly flammable

>>76466209
It's about as "paint by numbers" as it can get.

>>76466327
So good? I can't help but feel like I'm missing something though.

>>76466331
>So good?
Yes.
>I can't help but feel like I'm missing something though.
Because there's only so many things you can do with only DBs

>>76466505
Cool, thanks anon

>>76464628
>There's no way my issue isn't caused by prone masturbating.
Yeah totally you're the first person in history who has low-T because of jerking off, that's definitely it and not you acting like a basket case.

>>76465291
>>76465359
This is complete nonsense that should be ignored

>>76466270
Because I wasn't really cutting I just stopped drinking a 12pack every night and eating entire bags of chips in one sitting.

>>76466301
No not really, I saw myself in some pictures other people took and started working out I wasn't really intending to lose so much weight.

>>76466582
>Because I wasn't really cutting
>Since december I've gone from 200-210lbs to 155-165
Do you... not know what "cutting" actually means? Because you were cutting that entire time.

>>76466585
Well, I guess it would be better to say I had never intended to increase my caloric intake to begin with and gain all the weight I did.

>>76465594
The best split is the one you like. Routines like PPL or UL/UL are a great starting point, but you don't need to stick to them rigidly

>>76466582
How many calories do you think is in a 12-pack of beer and a large bag of chips?

>>76466611
Sounds like my afternoon snack before a full dinner and then more beer and then ice cream. So like 300ish?

I'm well aware of how many calories it was. I switched to a protein heavy diet when I started cutting the alcohol and chips. I suppose what you're telling me is I need to eat more, shit's difficult man.

>>76466624
Dude I'm trying to spell out for you that you have no idea how many calories you're eating otherwise you wouldn't be surprised at your weight loss. Light beer is an average of 95 calories a can, a 12-pack is 1140. Even just a small bag of chips is around 400 calories, and I have no idea how much you ate. But at the minimum, you were eating 1600 cal in junk food and beer a day. No idea what you were eating outside of that.
My point is if you don't count your calories you're likely going to keep running into this issue.

>>76466624
>I'm well aware of how many calories it was
no you motherfucking weren't. jesus christ fat people are so GODDAMNED stupid

>>76466209
>Dips 3x8-15
at 4 sets for bench press and 3 for incline I would be surprised you would have the juice for this. I don't know where you are at though.

Hammer Curls 3x10-12
Zottman Curls 3x10-12

kinda useless for both on the same day

you should add bicep/tricep exercise to monday. Even the lowest of noobs can handle more than 1 arm day per week.

Could use a dumbbell side bend in there. Very little in there that isn't front/back exercises. I am only seeing lateral raise and fly.

>>76453565 (OP)
What's the least I need to do to look good? Even a program that's 3 times per week is too much for me

>>76467165
"Look good" is relative/subjective. Look good compared to a sedentary fat ass? Or look good compared to a marathon runner?
>Even a program that's 3 times per week is too much for me
Yeah uh.. You're not gonna make any meaningful results, then

>>76467165
Looking good is subjective, depends on what exactly you want. Abs? Do core, calisthenics, and diet. Big muscles? Lift 4-6x a week and bulk/cut until goal reached. Be thin? Diet and don't bother with exercise outside of cardio.

You can't skimp out on the work if you want progress, you'll meander forever.

Is there a preferable between low and high intensity cardio for fat loss specifically?

>>76467211
There's no such thing as cardio for fat loss. You do cardio for cardio. Unless you're running 5+ miles a day you won't be able to burn enough calories to lose weight. You want to do cardio AND eat less.

>>76454087
>No, that's probably some inflammation. Let it rest for a couple of days and easy up on your running.
thanks anon. i think i'll be much more mindful of having plenty of rest time in between from now on

>boxers and mma fighters have max four bouts a year
>wrestlers have a meet every week
explain

>>76467634
you aren't beating the shit out of your opponent in wrestling, not that difficult to figure out.

>>76453565 (OP)
Should I move to 20lb dumbbells because I can't feel sorest anymore or do I continue to use 15lb dumbbell for a few more sections?

>>76467755
You're not supposed to feel sore. Fatigued muscles sure, but soreness/DOMS is something you only get for the first week or so. Nobody gets DOMS after the first week unless you take 2+ weeks off and come back, and then DOMS once again goes away after the first week back.

You increase the weight when you can complete all your sets/reps without failure.

>>76467790
Okay thank you that's what I meant without failure

>>76466562
Is 550 actually low for a 30-soemthing?

>>76467790
I've had doms for 2 months now. maybe i just train too hard.

>>76467825
You're mistaking DOMS with something else, then. DOMS is that painful soreness that lasts like 2-5 days, not general muscle fatigue after a workout

>>76467804
Your test levels vary throughout the day, you could be 980 in the morning and 340 in the afternoon. As long as it's not under 300 you're probably fine. The only thing you can do is keep healthy and make sure your diet convers your macro and nutrient needs.

>>76466567
Bot detected

>>76467920
beep boop you're a fucking retard

>>76467859
I train twice a week. Day after training i get sore muscles and am unable to run, if i walk in a certain way my knees make a sound, my shoulder and traps feel like they're closed off, my lats felt like i was missing a piece. Granted, just since last week it seems to have gone down quite a lot. this week i feel alot better and actually think i've just passed the doms threshold.

>>76467931
Worry less about me & more about your t-cell count, GRIDS patient.

>>76467965
beep boop i live in your head rent free

Do people actually get 8 hours of sleep every night? I can't remember the last time I got more than 3 nights in a row of adequate sleep. It must have been at least a decade ago.

>>76469105
>Do people actually get 8 hours of sleep every night?
Depends on too many factors to list. The answer, of course, is "depends on the person". I get anywhere between 7-8 hours every night. I have friends with young kids who get anywhere between 5-8 per night. One of my coworker gets 8-9 hours every night

>>76467971
>beep boop i live in your head rent free
The next time the site gets pwned I'll send the skiddies some cash to gather identifiable information on thread shitters. It will be fun sending you free pizzas.

>>76469105
>Do people actually get 8 hours of sleep every night? I can't remember the last time I got more than 3 nights in a row of adequate sleep. It must have been at least a decade ago.
If you do a lot of cardio - and by a lot, I mean 1 hour a day minimum - then you will find yourself sleeping 11 hours a day on days where you do cardio, and maybe 4 hours a day without feeling tired at all when you don't.

The limiting factor for cardio ends up being stuff like butt chafing or shoes eating holes in your feet. I need to figure out how to row quickly and correctly so I can do that instead.

>>76469122
>The limiting factor for cardio ends up being stuff like butt chafing or shoes eating holes in your feet.
god yes can fucking vouch for this shit. It's why I switched to elliptical only while in the gym. I loved running but goddamn getting proper shoes and having spandex constantly get worn out/shredded was so fuckin annoying

>>76453573
Murder other transients on the road
full body workout to kill and bury them

If you could pick just two lower body exercises to hit the most muscles, what would they be?
Preferably doable without machines.
Squats + lunges sound good enough?

>>76469137
>god yes can fucking vouch for this shit. It's why I switched to elliptical only while in the gym. I loved running but goddamn getting proper shoes and having spandex constantly get worn out/shredded was so fuckin annoying
I go the other route, had tough hiking & mountain biking shorts made out of cotton by some clothes fag, complete with custom pocket schemes so shit wouldn't fall out, and they ended up wearing the skin of my legs and ass raw while hiking. I thought I'd get used to it but I never did. I coped for a while with long cotton underwear, and they wore holes in one pair a month on average.

It's just not possible, we're missing some part of the equation that let people do it before. Maybe woolen underwear snug around the thighs and ass.

>>76469262
> If you could pick just two lower body exercises to hit the most muscles, what would they be?
> Preferably doable without machines.
No machines? Not really possible to hit posterior chain without machines or equipment.

Posterior Chain
> Hip Thrust, or Reverse Hyper

Everything Else
> Walking Lunges, Split Squat, Hack Squat, or Uphill Sprints

Avoid barbell squats, not worth risking your back. Hip Thrust is also somewhat risky. Good luck finding a gym with a reverse hyper though. Hack Squat is surprisingly safe, especially if you stand on your toes to do it.

Is it possible to look big and wide without getting the fucking gay arm stuck out sideways look? It is only possible to avoid that if you have naturally wide shoulders?

>>76457312
Everyone is telling you how fucking stupid bringing weights along is but you’re not listening because you think everybody is wrong but you. Tell you what. I’ll be the outlier. Yeah, dumb ass, bring your weights along. I want this poor girl to see what a goddamn dumb fuck you really are so she can dump you fast and get the ever living fuck away from you.

>>76455048
If you think lifting is the only reason this girl likes you then you’re more deluded than this board already thinks you are.

Did some dumbell lunges today, not a single one felt "right"

Like, every "return" I did was off somehow and I felt it too much in my hams. The distance back felt way longer, and I kinda had to kick off to get back to 0.
When I moved my step closer the forward part felt wrong.

WTH am I doing wrong?

>>76457283
You’re so goddamn insecure it’s fucking pathetic GTFO this board

>>76453573
Look at it this way. You posted something people will point and laugh at for months. This may enter the realm of classic copypasta. Possible recurring memes as well. Quite an accomplishment. Congrats.

will it gobble all my gains if i double the volume and halve the weight?
im on week 2 and in spite of how light it is it's beating the crap out of me

>>76470632
First week or second week do just one or two sets per exercise instead of the 3+ in the program. Don't neglect on warm-up sets though.

I pretty much started with a very minimalist routine, slowly added sets, the added accessoires when i felt like my body could handle it. In the beginning you gotta play smart to ease your body into lifting, but you'll still get doms regardless.

I've been smoking weed on and off for about 15 years. I'm on a two weeks trip and my stash was small, so I saved it and smoked 10% of what I used to. Now it's completely over, I've been sober for 3 days.

I'll get back home on friday and I'm craving it like a motherfucker. My wife is also a daily smoker, so I have to deal with it everyday. Should I quit? Should I reduce? Should I break up? Should I indulge?

I love getting high, bros

I have a mild hangover after seeing a friend I haven't seen for 2 years, last night.
Should I do light lifting or call it a day?

>>76470729
dont give yourself a migraine. if you think you might over exert yourself just take the day off. if you must, then learn this lesson the hard way.

>>76470739
I don't think I've ever gotten a migraine in my life. Only headaches. But I trust you so I'll take the day off and read instead.

>>76470729
Just lift through it you pussy. I drank 6 pints and several gins and still went with only 5 hrs of sleep.

>>76469122
oh no, an internet tough guy! I better not call him a retarded inbred faggot with the jawline of a still born baby, or else I'll really have it in for me!

Meat protein powders like Carnivor and Redcon vs. Whey.

Which is better? Years ago I heard people argue meat based. Now I'm hearing people say whey.

>>76470680
my bf is also an avid weed smoker, usually every day. I didn't partake until I was already an adult, but I hate smoking so I just do edibles. I've been sober about a month due to budget issues. It never hurts to pump the breaks on something expensive you find yourself doing a lot. Personally I don't find anything wrong with it healthwise as long as you're not chemically addicted.

>>76470632
on paper yes. Take a week to dial in your form and watch your number drop as you return to your previous weights. It is worth it, no matter what your app/paper notebook says. If your ego can't handle it just do a set the way you used to and you will find you are actually higher.

>>76470680
quit. Anything you can't separate from is evil.

If you get fully separate from it and it brough value into your life then start again.

You won't know unless you try.

>>76470959
I can say I've never heard of a meat-based protein powder. Whey is almost certainly cheaper for the same nutrition more or less.

>>76470959
meat protein is better, but it isn't worth it. The proteins chains are shaped a little differently. Your body will still rip it apart in the same way and if I had to pull a number out of my ass I would say it is 0.5% different.

It is just protein you want. Both do it well. The meat version costs more. Stick to the whey, unless you like the taste and have money to burn like that.

Are some bodies just not cut out for certain exercises?
I have been lifting weights since early high school and deadlifts have never felt comfortable or beneficial. Every other exercise feels fine.

Ive tried stretching a lot and working on hip mobility, but never seems enough. I have proportionally longer legs than arms/torso

>>76471073
If you're absolutely certain that you have no issues with form, yes, some exercises just don't mesh well with certain builds. But that more than often is not the case, usually it's incorrect form, lifting too heavy, or something else.

>>76471083
I should have clarified - it is a form issue. I think the proportions of my body make it difficult to get good form. To get my lower back flat I have to really pull up with my torso, which makes it difficult to get my hands firmly around the bar and pull up with any force.

I can sumo and hex bar deadlift 300lbs+, but I cant maintain good form on conventional

>>76471103
take a form video and post it

>>76471073
different expectations should be had. Someone ho can easily squat ATG might have different proportions from someone who shouldnt squat below parallel or otherwise risk injury. It's why you should literally never listen to any advice on this site.

Does whey brand make any difference? Is Optimum Nutrition 100% decent for a beginner looking to supplement some meals with protein?

>>76471242
brand makes a huge difference. ON used to be the gold standard as it were, but it seems like it's becoming slop.

Naked whey is highest recommended but if it's too expensive then Ascent is good or I guess ON. Fillers and all that other bullshit will not do you any good.

>>76471331
>but it seems like it's becoming slop
the fuck are you on about? ON is fine.

How many grams of soluble and insoluble fibre do I need for a 3600 calorie diet bulk? For some reason oats with milk makes me feel like shit, my intestine doesn't like it. I don't eat it anymore. I need to know since I either have shit smears or feel like shitting but can't shit. Being srs. Need to fix this.

>>76470413
>>76470392
>>76470366
>>76470351
this is the same person

Is ready to eat food like fries or chicken considered highly processed food?

>>76471242
Any old isolate will do. I always spend the extra $20 or whatever for the best one, it comes out to an extra $0.10 or whatever per shake, who cares don't be such a jew.
Tastes far better than the sketchy chink powders, and also far easier on your digestion. Those chink powders push my guts into serious upheaval, but a good domestic isolate results in no issues whatsoever. Worth it for peak performance, don't be a jew.

>>76471393
Highly processed food is a nonsense adjective but yes for most people that would be what they mean
>>76471386
Crab in a bucket mentality is common here lots of people will come and tell others not to lift weights

>>76471382
Explain why any of that is bad

>>76471403
Harvard medical school says highly processed foods are bad though.

Just learned today that you’re supposed to take only 35 grams of sugar a day on average and im flipping out. That means half a carton of milk clears most of that limit. Is that really how it is? Fuck man should i stop making protein shakes and use water with whey instead?

>>76471393
Highly processed usually means foods that have been modified heavily in some way from their starting point. Fresh french fries may not be considered highly processed, but frozen fries may be depending on their ingredients. A frozen chicken breast likely is not heavily processed, but chicken nuggets are.

>>76471421
It's just a suggestion, as long as you're not going over it by a lot you're fine. Naturally occurring sugars are more forgivable than added sugars.

>>76471429
I meant rotisserie chicken thats already cooked and you just microwave or heat up or is already hot from where u buy it.

>>76471421
Thats processed sugars, sugar from milk and fruits are exempt. Honey however is not so be careful.

>>76471471
Rotisserie chicken would not be considered highly processed, as its freshly cooked and will go bad within a day if not refridgerated. Most ready-to-eat meals fall under this category.

>>76471416
And they likely defined the term for that study but as with many things in the meme sciences like exercise science, nutrition, social science, political science etc. the definition used by the scientists doesn't reflect the actual use of the same term by the common people
its why you get nerds trying to tell you what a word 'actually means'

for example harvard defines it as

>Ultra-processed foods are ready-to-eat/heat industrial formulations made mostly or entirely from substances derived from foods, including flavors, colors, texturizers, and other additives, with little if any intact whole food

so me cutting up a potato and frying it wouldn't be an ultra-processed food, but most people would consider fries ultra-processed foods
meanwhile whey protein and greek yoghurt would be an ultra-processed food by this definition but i doubt many would think of them over fries and fried chicken because in the common vernacular processed food just means junk food and whole food just means healthy foods

>>76471514
it's basically the same question as "is X good for you?"

Like, it depends!

>>76471537
yeah obviously
food groups beyond macro and micronutrients are mostly just methods to help those who are too dumb or apathetic to pay attention to what they eat
anyone who actually pays attention to whats in the food they consume is not helped by these terms at all
its why vegans show health benfits over non-vegans in dietary studies, their ideology by its very nature causes them to to pay an extreme amount of attention to what is in their food and as such they will naturally eat better than most people who likely don't consider anything beyond cost, convenience and cravings when they make a food choice

by giving the latter an easy guideline like 'avoid X' you can help them but its obviously not gunna work as well as actually teaching them (just this is impossible because they're stupid and/or don't want to learn)

>>76471073
It's all about risk. If something is harder for you to do, are you willing to risk greater likelihood and severity of injury? I gave up on free weights for this reason after I accumulated many injuries. It's your body, you have to live with what you do to it, so you decide if the risk is worth it to you. I decided it's not.

>>76467971
>>76467931
>>76470952
I just realized that this critter is posting beep boop, which is apparently a team fortress 2 reference. This person's community is documented on a certain New Zealand Farming Forum.

Can I please get a recommendation on a lifting routine that only uses dumbbells'?
I have access to,
>pairs of dumbbells 5lbs-30lbs
>bench with adjustments from inclined to seated
>doorway pullup bar
I used to do SS a few years ago when I was in university and now I'm trying to get back into it with what I have access to

Mike mentzer advocated for more reps on the lower body duo to it being designed for endurance. 20-50 reps seems insane to me though. And he's probably insane to have suggested such a number (50). Tom plats also seemed to do quite a few reps like 20? At the moment i do 3x5. is there any reason i should do 3x8? or 3x10?

>>76471859
I'm interested in those answers as well.

Does homeostatic disruption occur if you go to failure but have only slept 6 to 7 hours the night before? I trying to understand whats the point of working out if you're sleep deprived if you can't go to failure or near failure.

Bulking while having a soft jawline and have a predisposition to face chub is fucking brutal especially when trying to talk to whores. I have to bulk at least 1 year to make some decent gains so this will be a tough journey.

>>76471859
>>76472000
https://www.muscleandfitness.com/workout-routines/exercise-videos/?skill-level=all&exercise-type=990&body-part=all&equipment=929
pick what you wanna work on

>>76472004
>I trying to understand whats the point of working out if you're sleep deprived
6-7 hours of sleep is not even remotely close to "deprived". Deprived would be several days in a row of <4-5 hours per night
>if you can't go to failure or near failure
...do you not know what "failure" means? It doesn't matter your energy levels, if you can no longer lift the weights in whatever given sets/reps then congrats you hit failure. Failure doesn't mean "I failed out at exactly the last rep of my last set"

>>76471667
>I just realized that this critter is posting beep boop, which is apparently a team fortress 2 reference.
the fuck are you on about schizo? Beep boop is the noise robots make.

How do I escape this body type?

>>76472229
Don't be drawn in MS Paint.

>>76472229
by not being a sedentary fat piece of shit?

>>76471400
>Don't be a jew
Unironically convinced me to pull the trigger on the better, more expensive option I was eyeing, thanks bro