Thread 76536326

>no qtddtot

Creatine: Before or after workout and how long before or after? Also how much? I've heard 5 g is adequate for the average person.

Cue do tuh today do

If I don’t eat a lot of carbs but hit caloric and protein goals will I still gain muscle?

I get a lot of my cals from dairy etc. and don’t eat gluten or goyslop,

Can you achieve hypertrophy using resistance bands to do flies, curls etc?

>>76536326 (OP)
Creatine timing doesn't matter as it absorbs so slowly into the bloodstream it'll be over a week before you're getting any of the benefits. 5g a day at any time is the rec.

>>76536474
No. Resistance bands are great for physical therapy, assistance on certain movements, and warming up. Borderline useless for actual hypertrophy.

>>76536451
Yes but less carbs usually means less energy, you should try to get at least 40-50% of your calories from them. Stop saying goyslop it's a retarded buzzword that has no meaning. Do you have a gluten allergy or are you just one of those retards that does it for attention

anyone toy with nitric oxide boosters? just bought cheap one to try and improve my pumps because i havent been getting them liike when i first started lifting.

also for a taller guy is it normal to have an overdevloped lower half. my upper has been lagging and i dont even care about legs

>>76536474
Only if you're mega DYEL. We're talking auschwitz mode. And even then you'll plateau soon enough because bands can only do so much

>>76536326 (OP)
Does anyone have the meme of Derek MPMD being compared to a tranny?

Has anyone ever had nerve pain/damage on their legs from squats? No idea how I could injury just a nerve, I'm not even squatting/deadlifting too heavy.

There's just a thin line on the back of my left leg that now always feels like it's either hot, cold, burning, or wet all the time.

>>76537292
Sounds like sciatica. Depends on how bad it is, it can either start at the lower back and travel through the glute down to the heel, or start around the back of the knee/just below it and go to the heel/tip of the toes. Could vary between pain/tingly/numbness. Virtually always points to a herniated disc, you'll need an MRI to confirm. A lot of the time (if it's not too severe) you can lessen the pain and hope it'll start healing on its own by completely stop doing heavy lifts like squats/deadlifts, and do a lot more light cardio (walking/swimming, etc, do NOT do jogging/running). Also check out https://www.youtube.com/@lowbackability

Keep in mind, you NEED to stay active for it to heal. It will only get worse by sitting/laying around. You absolutely cannot wait for it to heal on it's own, you have to help it heal by staying active, and it *will* take a long time (weeks to months at minimum to start seeing any progress). It took me like 5-6 months to have my pain go away, but if I sit wrong for any extended amount of time the discomfort starts creeping back

>>76536497
Gluten makes me sick and fucks up my gut flora for a few days. I mainly stick to rice and potatoes.

>>76536676
>>76536497

Even if you use heavy bands and go to failure?

>>76537374
It doesn't matter which bands. They can only give so much resistance (significantly less than dumbbells), so yes at first you'll see progress, but then you'll quickly max out the bands and will be doing like fuckin 20+ reps of your hardest band making zero progress

if im doing ppl twice per week, would it be smart or dumb or neutral to do wide grip pulldowns(or ups) the first pull day, then do really narrow vbar the 2nd pull day? same with rows

>>76537415
Does not matter at all, as long as you're getting in your Pull exercises

Question for Mediterranean diet enjoyers, I know it isn’t a super strict diet, but for the limit to 1 serving a day category, is it 1 serving each of poultry, eggs, and dairy a day? Or is it like, you had you’re serving of eggs for the day, so no chicken or dairy for the rest of the day?

>>76537646
This sounds absolutely fucking insufferable.
>you had you’re serving of eggs for the day, so no chicken or dairy for the rest of the day?
It's this, which is why the diet is a load of bullshit.

Started roogby this week and am 140lbs dyel. I did 2 months of SS 2 years ago so I know how to perform the basic lifts, but I am otherwise gainless. My cardio also sucks and I almost passed out on the field.
I'm not sure what I should focus the next 8 weeks on. I was thinking mostly cardio and sprinting while doing a hypertrophy program alongside that, then moving onto a strength program. I'm just worried about possible overtraining, or all the squatting cutting into sports performance. I'm unsure if I'll be able to handle a strength program alongside playing a sport right away.

>>76537727
>I'm not sure what I should focus the next 8 weeks on.
Cardio is the most important, but rugby is a lot more physical than most sports so you're gonna need some strength training as well.
>I'm unsure if I'll be able to handle a strength program alongside playing a sport right away.
You won't be, unless it's real basic. Practices should take care of the cardio/conditioning, but don't be afraid to dedicate 1-2 days per week of cardio outside of that. Honestly at your size, just a basic ass bench/rows/squat routine is probably all you're gonna be able to handle with the sport going on at the same time

How long to achieve this physique lifting 3 hours a week naturally
Im white if that matters

>>76537748
>>76537750
well he's tiny so high school sports should give you this body

>>76537374
You'll notice bands go "up to" a certain weight equivalent. It's because the tighter it's stretched, the more tension there is which equals a similar level of force to weights. The problem is that "up to" amount is only at the highest level of tension, which means as soon as you move back it lowers. A weight is the same tension through the whole movement, a band isn't.

Any good mobility/stretching routines for beginners, preferably with progression?

>>76537776
Yeah that’s what I want to be skinny and lean with just enough muscle that I don’t look faggy
right now I’m really into running but I don’t want to get that emaciated marathon runner look

>>76537656
dumb and gay
>This sounds absolutely fucking insufferable.
sorry

>>76537819
How basic of a routine do you want? Cuz a simple bench/rows/squats is all you need, add in core work where needed

>tiger has muscle on its back and around the neck
would this increase its's swipe strength or it is just for show

and do men with developed backs increase punching power?

>>76537835
Sick? Would like 5x5 of bench/squat or rows/squat alternating every day work? + some core stuff?

>>76538149
Yep, that's straight up the only thing that's necessary. Don't even worry about isolation work just hit those three + abs/lower back and you're set

>>76536326 (OP)
how can i get jacked without lifting?

>>76538203
turn yourself into a pickle like chad daddy Rick Sanchez

>>76538235
that doesn't even make sense meds now

>>76536451
hitting your protein goals will help you build/retain muscle. as long as your carbs are balanced relative to your protein, fiber, and overall caloric intake, they're fine too

>>76536326 (OP)
Last monday I got an exertion headache after my first set of machine flys (at the every end when I go past failure). worst headache i've ever felt. took painkillers and it went away with a couple of hours
Went gym again next day. did chest press to failure, could feel the headache creeping on, did dips to failure and headache was there again (less severe than the day before and went away faster).
I saw a physio on thursday. He said i was tense in the traps/neck/upper back area. did cupping and needling which loosened me up. said if i still had headaches should go GP.
Since yesterday I 'feel' something left front half of my head. it's not pain, but it's like a slight heaviness.
I'm gonna go GP on monday regardless, but assessing myself I realised something about my diet. for the last 2 months, i've been eating 2 can of tuna (190g) and rice for lunch almost daily. double checked this apparently I shouldn't be going over ~115g a week, so at least I'll be cutting this out.
I used to be 55k, have put on 5kg in ~2.5 months and in the gym for the past 6 weeks. huge improvement strength wise, my weights and reps are going up consistently (note: i'm not doing legs at all right now, and i've been in the gym before so there's existing muscle memory), and I'm doing mostly machines with proper form so i'm just a bit surprised if this will be anything muscle/nerve related. full mobility in neck/upper body, no pain or anything.
my only abnormality is my left shoulder blade sticks out (looks winged but it's geting tucked in as my back gets stronger) and it gets tingles randomly (no pain, just like a buzzing sensation) and i find that i'm more sensitive to touch on that side than the right (physio pointed that out as i was ultra ticklish).
kinda pissed because i had such a great routine going, and i'm not risking anything further until neurologist clears me.

I have shit posture and a gut. When I try to stand up straight, my upper chest puffs out and I naturally contract my "abs" or what little muscle is under there and therefore my gut gets sucked in. This makes me look more muscular and less fat. Is this how I am supposed to look if I stand up straight all the time and have good posture, or is this a form of cheating to make myself intentionally look better? It really does feel like I am sucking in my gut and puffing out my upper chest intentionally when standing up straight

>>76536474
it would depend on how much resistance the bands have, they're likely not equivalent to doing exercises with dumbbells/barbells or machines
>>76536534
they don't do much, but if you feel like you're getting better pumps with it then go for it.
>>76537292
I've fucked up my lumbar a few times and had sciatica for a day or two afterwards. if you sprained something or let the barbell sit weird on your upper back, it could happen

>>76538268
everyone that's not faggot-tier lean will have a gut. you can't not have a gut unless you're on a very specific diet that's frankly not worth the effort (i like my controlled indulgences in snacks).
if you don't need to actively breathe in/really tense up your ab muscles to hide your gut, then you're fine. mine looks flat and it's just a slight conscious effort.

Will capping my obliques make me look rectangular?

>>76538181
sick thanks mate

>>76536326 (OP)
Oww ok my right lower back. Above the hip bone. Idk what i did.
Maybe mattress too old.
I worked in yard shoveling dirt a few hours weeks ago.
But this pain is reoccurring for a few years.
When I walk it makes me want to go all hunchback.( no I don't do meth or fentanyl) ( stopped drinking alcohol 20 years ago).
I can make myself straighten up and feel the resistance in my back, maybe from body trying to compensate around the pain.
When stepping over something like a lig or brick or steps, I get a deep twinge like I got stabbed in that sore spot. It's debilitating pain.
Feels like my lower half of back is chopped and falling away. Lasts only a few seconds.
Or if I stutter step like kick a block of wood I was stepping over. Feels like a axe chopped my back and my hip fell downward.
Kidney?

How do I reconcile with the fact I will never be a 1500lb Kodiak grizzly bear that just spent months gorging himself on hundreds of pounds of salmon small animals insects berries honey and maybe occasionally a small child or family pet and then retire for several months to my cozy bear den to recuperate and rest

>>76538369
Dunno, go to a doctor.

What's the difference between a whey isolate and concentrate? As someone who's getting back into fitness I can't figure which one to get.

I think I finally had my lats working on those lat pulldowns. Is it just me or does flexing the back muscles feel more tense than others?

>>76538486
>What's the difference between a whey isolate and concentrate?
Gee anon I dunno have you tried googling that exact motherfucking question?

So, I eat 1 calorie over my tdee and I gain weight? How do I measure tdee the best?

>>76538571
3500 calories = about 1 lb
So 1 calorie = about 1/3500 of a lb
>How do I measure tdee the best?
You use one of the online TDEE calcs (which are unreliable at best, btw) and adjust from there. Put activity at sedentary unless you're running like 20+ miles every week, and you work from the number it gives you.

what wrong with arm windmill that all /fit/ is talking about

>>76538608
Zero threads. What exactly are you talking about?

>>76538627
In reply. They said zoomers and windmill things

>>76538419
eat those foods and become bear mode??
y'know those guys with pretty much a fat physique and are jolly?

What's the supplement that increases how much you jizz again?

Achievable natty??

>>76538695
Zinc

Should I lower the reps and increase the intensity of the main lifts in the following program? I'm confused as to how important strength is to maximising muscle growth.

A:
Bench press 3x8-12
Squat 5x5
OHP 3x8-12
Cable fly 3x8-12, 1xFailure
Cable lateral raises 3x8-12, 1xFailure


B:
BB row 3x8-12, 1xFailure
Deadlift 3x5
DB curl 3x8-12, 1xFailure
Lat pulldown 3x8-12, 1xFailure
Hammer curl 3x8-12, 1xFailure

ABxABxx

>>76538657
Many guys at your gym weigh 1,500 pounds?

Why do I keep making bad nutritional choices even though I know how to eat right and have done it successfully before?

Is it just the fact that I now don't have a fully equipped kitchen and fridge space for meal prepping?

Is it just boredom?

>>76538925
i started doing most compounds 4x6 and it did me wonders, like actual wonders i feel better stronger and i am bigger. try to do as much compounds as possible and try to do the big ones 4x6, if its like a t-bar or RDL do 3x8 and if its isolation work do 3x10-12. this setup really changed how i see fitness and athleticism

>>76539304
>Is it just the fact that I now don't have a fully equipped kitchen and fridge space for meal prepping?
prob. this, just try to eat as healthy as you can no need to sweat everything

>>76539304
you are dissatisfied with your life, dopamine gets sucked out of your system just to sustain your daily routine, there is no room for new habits
do something that makes you glad you did it

What's the go to dumbbells setup in the [Current Year]?
I was thinking:
Ironmasters for heavy lifts + Rep Quickdraws for smaller accessory work
or
Ironmasters + a rack of small fixed dumbbells
or
Buy Snodes and magnetic addon plates and call it a day
Want to do supersets with accessory lifts, don't want a cuck cage on my dumbbells, don't want them to fall apart in half a year and break my face.

is anyone into trail running? i run 1-2 for 10-15 km per week. is this enough to run up a mountain?

>>76539304
Lack of discipline and nothing more.

>>76536326 (OP)
Guys is it over for me? Should I just give up?
I'm mid 30s, always been weak, now I'm skinny-fat and bald. I've been lifting hard for months and barely see any progress. I could only bench 40-something kg comfortably when I started and now my 1RM is still a measly 60 kg. If I want non-shit form for more than 2 reps I can do 54 kg max. How many years would I have to lift for to get to a number that's not embarrassing? Keep in my I have zero testosterone probably.

>>76540193
>Keep in my I have zero testosterone probably.
Okay? Then have your doc do a blood test and prescribe TRT. Or just, ya know, buy some yourself

>>76540226
I live in hell, it's super illegal and actually enforced here. No doctor would prescribe it unless you are outside the reference values for a 100 year old and even then it would be difficult to convince them.

>>76536497
>you should try to get at least 40-50% of your calories from them.
no you shouldn't
>Stop saying goyslop it's a retarded buzzword that has no meaning
it does have a meaning

Why can I do 5 pull ups with good form, but I can't do a single good bent over row with 25 pound dumbbells? My shoulder blades don't squeeze together.

Any expert anons in thus thread? My weighted pull ups stuck at 9 reps with 10 rep pr for half a year, and it is dropping this week to low 6. The weight is 25 kilo plates. How do I increase the reps?

Are calisthenics supersets good for cardio or should I supplement with other stuff

>>76540499
Vertical pull vs horizontal pull. Different muscles
>>76540526
>for half a year
You should've deloaded a while ago, then.
>>76540555
The thing about "good for cardio" is that it's different for different exercises. Having high stamina for calisthenics doesn't mean you're gonna have high stamina for swimming, or rowing, or biking, or running. Are the supersets good "in general"? Yes, but so are a ton of things

>>76540601
I did deload, took a week off just to sleep and eat as much as I wanted to. Thats when I hit my 10 rep, its just I could hold to it despite my efforts. I feel like I will lose strength if I take a longer break

>>76538287
>everyone that's not faggot-tier lean will have a gut.
wrong, fatty

>>76538571
>So, I eat 1 calorie over my tdee and I gain weight?
in a vaccum and a controlled environment?
yes
in real life?
no, since you know your exact tdee or the exact amount of calories you consume
>How do I measure tdee the best?
/fat/ has a calculator

>>76540601
>doesn't mean you're gonna have high stamina for swimming, or rowing, or biking, or running
I'm aware of that, I was mostly thinking about stuff like mitochondrial adaptations or just in the rest of my life, having a higher cardio baseline would be nice

>>76540666
>in a vaccum and a controlled environment?
>yes
not even in a vacuum

theoretically your body is pretty good at self regulating
your intestines just "stop" extracting energy from your food and you shit it out

but that only works to a certain degree
and only with foods where the body is able to regulate, aka enough fiber
1 calorie of refined sugar is processed quicker and differently than 1 calorie of sugar from a plum

>>76537415
Ppl 6 days a week the reddit no gains split

>>76540499
you are retarded
>>76540601
>Different muscles
25lbs negro is not a difference of muscle

>>76540690
>having a higher cardio baseline would be nice
Then yes, of course it would be good for you.

>>76540666
>>76540696
I set my activity level to zero and I'm still eating about 1000 calories under my tdee. Is that to much?

>>76541027
What those calcs show as your TDEE is a very rough and unreliable estimate. To actually see where you're at, you need to measure your weight a few times over the course of at least 2 weeks. Yes, this part is stupid and annoying. Also to answer your question, a 1000 calorie cut is quite big and not recommended unless you're very obese

>>76539304
All I eat is Beef/Chicken/Eggs with Rice/Beans or Turkey/Chicken Deli sandwiches as a snack. Not counting the once or twice a week I get Carne Asada Fries.

How important is it to work out at the same time everyday versus switching from afternoon to morning?

>>76541718
No difference whatsoever

>>76541027
>Is that to much?
too much what?
deficit?
if you're eating enough protein then no
kcal?
no

bros help, why do I have these weird like lines on my shoulders? they only show up sometimes, it's hard taking a picture

>>76542319
muscle striations due to leanness combined with muscle size

>>76542336
oh and at the top the clavicle is also showing

>>76542336
I see, thank you. how do I get rid of it, eat more, higher bf%?

>>76542345
fat will cover it, yes but there's no telling how much you'd need to put on to cover it and how it would make the rest of your body look

Asking again since I had no answer in a previous thread.
I'm struggling with end of the skin the cat move, on rings: after lifting myself up, I can't go very far backward because it's pulling hard on my shoulders (?) the lower I try to go.
I assume it's because I lack flexibility.
Any tips to increase it/fully accomplish the move?

I have pain at my sacrum, is it over for me?

>>76542902
get professional help or two large bros. There is a good chance it is strength issue, but until you have a good spotter and push yourself you will just be guessing.

What are you doing for your scaps? I am asking more for my knowledge.

Sorry if this is not the right place to ask.
But what do you do if you want to eat granola+milk/yogurt on the go or at work place?
I arrive 1 hour before my job starts and I usually have my breakfast there, mostly fruits/sandwiches.
But I want to change things a bit.
Any suggestions?

>>76543661
Make it at home, bring it with you? Buy it on the way/at a shop near work? How are you having trouble with this..?

>>76543667
Sorry, I think I wasn't clear.
Yes, I will be making it at home from granola and powder milk and add water, so it soak by the time I reach work.
I'm not sure to what to use as container I guess.
Pic related are disposable plastic which I don't want.
Most containers seems about solid food and not slushy things.
Liquid containers isn't suited for this.

>>76543712
Choose any small/medium sized tupperwear-like container. Bonus points if it's spill proof

>>76543712
yogurt doesn't move much so any food container
but if you wanna carry milk with you and understandably don't want plastic (the milk you buy at the store is stored in plastic anyway unfortunately) so get a metal or glass bottle

>>76543712
shop around. There are glass ones that will hold anything. You will pay triple compared to a good plastic. Arguably worth it.

As an aside they found out that glass container micro-plastics are worse for you in one use applications, think beer or soda. The caps/labeling leads to large deposits or more volume than their plastic counterparts.

>>76543723
>milk you buy at the store is stored in plastic anyway unfortunately
I buy powder milk.
I thought about separating the ingredients, but then it would take too long to get it to a decent consistency.
>>76543719
>Choose any small/medium sized tupperwear-like container. Bonus points if it's spill proof
Tried those, it would splash on the cover from below and even spill.
>>76543738
I did, got pic.
It's nice but it still leaked a bit.
I think most of these aren't sealed 100% and more about storing food and not carrying it around.

I do different kinds of exercises and I just want to know what do I avoid in order to not get that tree trunk build? What would be common ones that cause this, and ones that don't target it directly, but still contribute to some level? It's kinda prominent amongst calisthenics and heavy powershitter builds and I simply despise and fear that look.

>>76543755
the cause depends on the person

>>76543767
Sure it does, but if we were to eliminate genetic factors, what habits would be the tell-tale signs of that? Is the answer just abundant core work (plenty of stabilisation required for all the calisthenics movements/core bracing during mainly doing heavy lifts)? Would the abs developed in such a way be the more deep tissue parts rather than surface level? I'm out of my depth here so apologies for this nigger level thinking, but just want to somehow organise this in my head.

>>76543753
find something that says borosilicate

>>76543784
you can't without very stupid things happening.
The only solution is to make other parts bigger. Delts are the obvious choice. I personally thing large quads balance out things just as well, but I probably stare at too many dudes.

>>76543784
again, depends on the person

first decider is width in the shoulders and hips (some can have a v shape with no training)
then there's the amount of muscle you can build in the chest.lats and shoulders (more muscle up top gives you the v shape) and how much someone focuses on hypertrophy in the upper body (powersharters do mainly lower body [squats, deads] and they are fat)
then there are the obliques which depending on the person can help in aesthetics (think ice adonis belt no homo) or make it worse aesthetically (think roman and greek statues, they look strong but the olbiques turn them into rectangles)
there's also roiding which can enlarge internal organs pushing the belly out in every direction
and leanness because the leaner you are the less fat around the midsection you will have

>>76543362
>What are you doing for your scaps?
Uh, nothing? I just do pull-ups, dips and static hold on rings.

>>76543806
Not that anon but if you already have a good frame will big obliques make you look stronger? Like if you don't even need to work for a v taper, will big obliques be more aesthetic?

>>76544069
depends on what kind of insertions and muscle bellies you have in the obliques and probably more importantly it depends on the rest of your physique

it's all about the balance for aesthetics - look at frank zane and other guys in the golden era before him, they could have grown some of their muscles to be bigger but they didn't because it would've thrown off the balance thus worsening the aesthetics
but those were roiders going for aesthetics so just one slice of the pie

>all my life only had a bowel movement once a week
>must've eaten something weird night before gastroenterologist appointment because I pushed out 3 logs within an hour, non-diarrhea consistency
>next day gastroenterologist gives me samples of Linzess to try
>take it at night and the next morning just pure brown water shoots out of my asshole
Did I expel all the shit from my body before the appointment which is why the medicine had nothing to force out or is that what it's designed to turn crap into?

>>76540487
>it does have a meaning
yeah it means "anything I don't approve of"

I technically have a mild allergy to kiwi and fig. It makes my tongue tingly. The doctor said I have a sensitivity and not a true allergy. How can I get rid of this annoying bullshit?
t. just ate 7 figs and am in pain. Feels like having a sore throat. Only happens with fresh figs, not dried.

>>76544147
>all my life only had a bowel movement once a week
that does not sound normal

>>76544503
>How can I get rid of this annoying bullshit?
stop eating shit you're allergic to. What starts as a sensitivity can evolve into an allergy that could kill you. Just say goodbye to those fruits they're not even that good.

>>76544503
You can do it with lactose intolerance, but there are some sensitivities/allergies you absolutely cannot fix. Honestly just eat them VERY rarely and never a lot in one go because you can definitely make it worse

>>76544147
>all my life only had a bowel movement once a week
100% impossible unless you're on an all-liquid diet your entire life. You *do* know that poop is more than just food, right?

>>76544522
When I talked to my GP they recommended that and after taking it daily for a week it didn't do anything which is why they referred me to the gastroenterologist in the first place

>>76544565
Then I'll amend that to say as far back as I can remember from whenever it was that I started becoming aware of the importance of regular bathroom habits

are lat raises + lu raises enough for delt gains?
I can't do any overhead press because I simply don't feel like doing that shit

>>76544931
For mid delt yeah sure. Make sure you have some sort of row or rear fly for the rear delt work

>>76544931
yes
lat raises > overhead press for delt hypertrophy
>>76544962
face pulls are best

>>76542319
Bro, what's with the dress though.

whats a full body routine i can do with a 10 lb on my left arm. i got hit by a car running

>>76545493
You don't, you rest because if you agitate the injury you'll make it worse. Just walk around your neighborhood for the next 6 weeks or whatever. Shit sucks I know, but that's life

>>76545422
chu mean, it's a sports bra

>>76538018
No muscle exists for show, everything has a purpose

>>76543870
Do you have the prerequisite strength to actually do them? You shouldn't be swinging yourself through the motion, you should be using straight arm lat strength to pull your body

>>76545929
Go back to Twitter, or whatever the fuck women post on

Where does one get a 91kg/200lb Huge Tire to use for working out? I was always interested in exercising through chopping wood or using a sledgehammer against a tire. I live in a desert so chopping wood is out - but I have a 10lb sledgehammer.

Where can one buy a ~91kg/200lb Tire in Socal? I tried looking for one on the interet: they're either the wrong tires or these unique stationary half-tire flippers that at least go for $2,500.

Thank you for your times and responses.

>>76545929
You wanna get married? I'll cook you burgers for life.

Is it true that tricep kickbacks aren't good? I don't get the explanation for why they aren't. Because they're harder with less weight? Why does that matter as long as you're going close to failure?

>>76546173
Adding to this, I'd do skull crushers instead, but my dumbbell plates are too wide, so they hit my head.

>>76546173
One of the worst tricep exercises you can do, seriously. Just do pushdowns/overhead extensions

>>76546173
>I don't get the explanation for why they aren't
You want the stretch to be the hardest part of the movement. At the stretch, there's literally zero work during kickbacks. Nothing. Your arm is just hanging there doing nothing. You'll see small progress, sure, but you're wasting your time compared to even the machines your gym would have.

>>76546178
I do overhead extensions, but I want another exercise to stimulate the lateral head too. And I only have a bench and dumbbells, I don't have any machines.

>>76546188
Overheads hit all three tricep muscles, it's objectively the best exercise to do. If you want something else, try lying down tricep extensions with a T-grip/neutral grip bar and plates, or dumbbells if that's more your thing

>>76546202
Doesn't overhead extension get all three heads, but mainly the long head?

I just completed a cut. How can I get as much water weight / glycogen / lost muscle back in 7 days as possible?

>>76546150
that sounds lovely <3

>>76546223
it gets all 3 heads
you do not need to be doing 3 exercises one for each head of the triceps
you do not need
you could not train like that
>>76546228
>get as much water weight / glycogen
why would you want to?
>lost muscle
by cutting in a way that doesn't lose muscle

>>76546268
>why would you want to?
I could explain after getting an answer.
>by cutting in a way that doesn't lose muscle
I’m not cutting anymore.

>>76546321
drink water and eat carbs
and the liver and the muscles will get their glycogen
and with it they will grab water

All Ive got is some dumbbells and a tiny ass bedroom. Will reverse dumbbell flies work my chest? I can't do anything bench related at the moment.

>>76546325
Dumbbell floor press will be better for chest. Or you could do some variant of push-ups.

>>76546324
Cool, that’s about what I had planned. Thanks.

>>76546325
>>76546330
bed press

Does cutting on carbs actually make you.. less sharp? Because it definitely feels that way

>>76546599
no carbs means lessend glycogen stores in muscle
glycogen holds water
the combination of both inside of the muscle makes it appear bigger
(holding water is why creatine makes muscles appear a bit bigger)

you don't lose any actualy size while cutting out carbs though
and some people get so scared of the temporary size reduction that they stop their cut due to fear

>>76546606
Im sorry by sharp i meant intelligence
I feel dumber and think more slowly 3 weeks into weight loss w/ a very high protein moderate fat and low carb diet

>>76546624
well carbs are really easy to use and quickly usable by the body so on carbs everything runs quickly
when you lower or cut carbs the body goes into ketosis (where the liver turns fats into ketones)
the brain doesn't have glycogen that it can use so it has to switch over to using ketones (the brain can use up to 70% ketones the rest is glycogen made from protein in the liver)
now this process takes a while and in the transitory period people usually feel worse before feeling better after the switch happens
there's also two small groups of people where one of them feels even better in ketosis than on carbs and the other just feels really bad in ketosis no matter what

lads, from 2017 to 2020 I was in the depths of anorexia, 36kg at 175cm, I then spent 2020 through 2023 slowly gaining back weight, I think I hit like 55kg, I started lifting around may 2024 on a relatively small caloric surplus because I'm still an anorexic bitch somewhere in my mind.

I'm 64kg now, I lift 6 days a week with cardio a couple times a week too, I'm eating like 2700 calories a day which realistically I understand probably isn't enough to see any real gains, I've definitely plateau'd in terms of real growth BUT I do feel like all of the weight I do gain is just going to my stomach and sides, I'm at the point where I do look pretty good in a shirt but I'd hate for anyone to see me shirtless, I feel like a fat piece of shit when I sit down because of my stomach and what feel like love handles, what's that about eh? I don't feel like I eat enough to be as fat as I feel, could it be mostly mental?

my daily meals are almost always the exact same but maybe swapping chicken with beef or pork etc, or sardines with mackerel for lunch

>breakfast; 55g oats, 200ml protein milk, 10g tahini, 30g protein powder, 100g sliced apple

>snack; protein yogurt with 25g granola

>lunch; tin of sardines or mackerel, 3 eggs, 50g onion, 50g of some other veg if I need to make up calories, cooked in 10 to 15g of butter, spoon-ish of cream cheese

>snack; 500ml milk, 20g of cashews

>dinner; 250-300g of whatever meat I buy that day, generally as lean as possible, 100-200g of green veg depending on what kind of sauce I feel like cooking, usually cooked in spray oil but sometimes in 10g of butter for more calories

and about 2 hours before bed I'll have a decaf cappucino or something.

generally this ends up being around 2700-2800 calories, is there anything I should change?

Guys, I ran out of weed. I am terribly addicted and I realize it's a problem. But what can I do, I enjoy the feeling of being high. It's like a reward for me, after work, after a workout, before playing some vidya, before sleep... I smoke multiple times a day, every day, for 10+ years. How the FUCK do I deal with the withdrawal? I would like to be strong enough to stop completely, but I'm terrified of having no motivation to do stuff without it. Any tips? As unhinged as they get. I also smoke cigarettes, and when I'm out of weed I will double the cig smoking, which fucking SUCKS dude.

>>76546774
tough it out for 2 days and your addiction will literally disappear

>>76546714
also to add to this, my lifts aren't impressive but I go to failure on my sets, my arms, chest, shoulders and back all look pretty good for my frame, my legs have been catching up recently, but my genetics just seem fucked, even though my chest is looking good you can still see my ribs, I have legitimately developed rock hard abs and great core strength, but you'd never guess because my stomach just LOOKS soft, maybe I'm cursed

>>76546714
>>76546798
you are delusional and neurotic and mentally ill
>around 2700-2800 calories,
I kinda doubt these calorie numbers considering your weight and height

> I lift 6 days a week
too much
>but I go to failure on my sets
all of them?
too much

>>76546791
Man, I used to be without weed for weeks, and all I could think about was getting weed. I hope you're right. I hope I'm stronger this time.

>>76546807
not every set no, but anything involving arms and shoulders usually.

my calorie count is accurate, I obsessively weigh every single thing I eat or drink, haven't eaten food cooked by another person since i was like 18

I was thinking 6 days was too much, going to try to cut down to 4 days but keep up my cardio.

also on the calorie part, aside from doubting them, do you think I should be going higher or lower?

I'm here for advice, I'm willing to actually change, not to vent.

>>76546821
>but anything involving arms and shoulders usually.
fine if the volume isn't too high
>my calorie count is accurate,
I was more doubting that at that height and weight you should be eating 2800kcal but I guess you might have a physical job so:
>do you think I should be going higher or lower?
is your weight stagnant or moving?
what are your goals?

>>76546829
my goal is hard to pin down, maybe whatever my natural limit is around 70kg? I just want to be strong and look okay, nothing like a roidfag, just good.

I've been stuck around this weight for a few months now, but it varies depending on water weight of course, yesterday it was 63.7, today it was 64.3

here's the thing though, should I eat more or should I just lift less?

>>76546844
so you want to get stronger and bigger?

>I've been stuck around this weight for a few months now, but it varies depending on water weight of course, yesterday it was 63.7, today it was 64.3
>here's the thing though, should I eat more or should I just lift less?


go for 4 days of lifting a week and see how the weight moves from there and if you progress with weights
after two weeks adjust calorie intake

but also two things
give me your bf% either navy method or photo
and also
>>76546714
>I do feel like all of the weight I do gain is just going to my stomach and sides, I'm at the point where I do look pretty good in a shirt but I'd hate for anyone to see me shirtless, I feel like a fat piece of shit when I sit down because of my stomach and what feel like love handles, what's that about eh?
this is most likely pure anorexic talk and unless you get someone to objectively look at your physique you'll be stuck in this mental trap

>>76546873
according to the navy method it's 16.4%, and when I look at pictures I *would* assume somewhere between 15 and 20%, it feels very contextual though yes which makes me lean more on the side of it being my anorexia that's actually the problem, most of the time *while* I'm working out I feel like I look good, and the pump afterwards I generally feel great, as soon as I'm sedentary, or catch a glimpse of a stomach roll it almost feels like all of my progress has disappeared. and I'd really rather not post a picture.

>>76546884
somewhat surprisingly it's not anorexia
while the navy method is not exact if it puts you at 16% then I'm gonna lean towards you being around 16% especially when you complain about some stomach rolls and love handles which would definitely appear at 16%bf

so the thing is that you can't make gains without a surplus past the beginner stage of lifting
and a surplus naturally comes with putting on some fat (naturals only need 300kcal extra daily so they don't gain that much fat)
now I recommend people to stay between 12-18% +/-1 to 2% bf so if you want to make gains I'd tell you to cut a bit before then going into a surplus to make gains (short bulks are really rather useless) but obviously with your past do so carefully

>>76546904
so drop my intake to about 2200 or 2300 and reduce my lifting days?

>>76546908
first reduce lifting days and see where that takes you weight wise and progress wise (you might make some progress if you get better recovery)
and then after like 2-3 weeks of seeing how it impacts you adjust your diet to put yourself in a deficit
how big of a deficit?
you decide based in your mental

>>76546927
alright, today was already my rest day so starting tomorrow, 4 days a week it is.

thanks for your time anon

>>76546681
Thank you

>>76536326 (OP)
Is there a way I can go to the gym without bringing like four pairs of shoes?
–1: thick cushioned running shoes for walking/jogging/light cardio
–2: cross training shoes for plyometrics/light bodyweight exercises
–3: weight lifting shoes for bench press and squats
–4: skate shoes/something flat soled for deadlifts, calf raises, hack squats and otherwise walking around and lifting

Which one(s) of these can I eliminate while staying injury free, chic, or whatever's my autism? For example, I always hurt my back while squatting flat footed. But with a weightlifting shoe's raised heel, I could squat easily. Ideas?

>>76547150
lift in your bare feet, ez

>>76546808
Gonna be hard man. But obviously you've not got your weed under control. some stoner once told me about micro-dosing way before i ever touched the stuff. Maybe that's a better option, but im afraid you're too addicted to even attempt

>>76547150
Don't squat and deadlift on the same day and you won't need both shoes. Also look at having a seperate day for cardio. It's all so simple.

yesterday was hand stand day.. held 2 separate sets against the wall for 1minute 30seconds (till failure both times)

should I do pushups today or are the muscle groups too simiar?

Is it normal for my bench to diminish in sets following the first two? I’ve gotten past 135lb fortunately but when I did 140lb today I hit 8 on the first two sets but only 5 and 4 in the second two. I just run out of energy so quickly on bench press it’s insane. What do you animals think?

>>76547507
your rest times?

>>76547515
2 mins. I go in the morning early as fuck before work so I’m in a bit of a time crunch at the gym.

>>76547438
>Don't squat and deadlift on the same day and you won't need both shoes
>Don't do deadlifting on leg day, do it on pull day when you don't do bench or squats
Sounds good. But the cardio. I'm a fatass starting to go to the gym and am buying equipment. My problem is that I wanted to walk lots by walking the hour to the gym, working out, and walking another hour back, but it's obviously impractical for a full time student and part time worker and for someone who should have barely any energy post-workout. So I'd prefer to have three hours max to work out (including travel to and from the gym) and believe I need cardio everyday I workout in order to slim down besides cutting back portion sizes in the kitchen. So, I was thinking of mixing walking/light jogging on the treadmill for up to thirty minutes, and another ten-twenty minutes of something like rowing or stairs and then another 90min. of lifting (leaving ~forty minutes for me to catch the tram which is feasible).

Or is just like one day of 90 min. cardio (tread + stairs/rowing) + light lifting the optimal route? I should add, the planned two weeks program is Week 1 Push + boxing + Pull then Week 2 Legs + boxing + Fullbody. Should I replace full body with one full day of cardio and never do cardio on PPL days?

>>76547543
and after the rest time do you feel like you're ready to go for another set?

>so I’m in a bit of a time crunch at the gym.
change the way you train if it's a hard limit

>>76546255
[spoiler]Twitter: @Lordstreetguru[/spoiler]

>I'm the same guy who posted >>76547545
TL;DR:
– deadlift on another day = ok sounds good
– only one day of cardio = idrk?
I want to do lots of cardio for sports endurance, some plyometrics for explosivity, I don't want to be some powersharter who only lifts to do squats, bench, and deadlift better or whatever. If I choose to have cardio everyday how do I do it? If I should have one full day of cardio in my cycle, how do I do it? I am fat btw and want to be about 200lbs. AND powerful.

>>76547593
I’m probably going to ditch my job soon for other reasons so I will have more time to be a gym rat. After one set yes but the exhaustion starts to compound especially going into that third or fourth set.

Where did the /fast/ing general go? Was it subsumed by another thread or what

I do 2 sets of pullups (14) and chinups (8) every day, should I alternate rest days?

>>76547726
If that's all you're doing then I'd say you can do a rest day every 2-3 days, unless you're feeling really sore

>>76547687
so until then
what are your goals and do you have machines at your gym
>>76547723
low traffic, no one bakes anymore
>>76547726
yes, never train every single day

>>76547739
>>76547740
I'll give that a try. Thanks.

>>76547740
My goal is to get stronger and look better. I’m not a twink I’m a big lanky dude that needs to fill out. I’m doing phenomenal on squats but I have always had trouble getting past this point on the bench press. Yes there are machines at my gym.

Can you get good results doing full body twice per week? Maybe do squat, bench or DL first (on rotation) then use machines to hit everything else.

>>76547999
You will be so beat every day that you do that

Hello /fit/izens. Fatanon here (mid 30s 6'2, 282lbs), as you can see I've clearly let myself go and recently wanted to get back in shape via cycling. To my horror I've noticed I can't even swing my leg over the bike without some intense stabbing like pain on the inside of my legs presumably where they connect to my hips. What are some stretches I can safely do at home to help getting that flexibility back? I've tried just pushing my legs apart a bit while leaning on a chair, but I'm afraid one of these days I'm gonna slip, eat shit and potentially seriously injure myself. I've also considered just repeatedly forcing myself to get my leg over my bike, but I would have to do that in public and I'm not quite thrilled about looking like a fat spastic cripple in public.

>>76548243
Ah shit I forgot to ask: With stretches for flexibility: Do I need any rest time at all? I've got shit and fuck all to do, so I could easily do a few minutes of stretches every 2 hours if that's what it takes, but I don't know if I get a better effect If I do as much stretching as I can in one setting and then wait 1 or 2 days, or if stretching is a thing I can just keep going with.

What was tbe body visualiser that got used here a lot? The one where you could create different colored creaturas based on their measurements and fat percentages.

>>76548243
Your first goal is to lose weight, which is not done by exercising but by dieting. Start doing walks around your neighborhood to help progress your stamina for the cycling (progressively getting longer and longer walks, ideally). Your fat is going to get in the way of any stretches you're supposed to do to help with your problem, and not allow you to stretch properly. The muscles on the inside of the legs are the adductors, which honestly are really easy to stretch; there's tons of images/videos out there.
>but I'm afraid one of these days I'm gonna slip, eat shit and potentially seriously injure myself.
Which is another reason why you need to drop a bunch of weight before starting. It should be noted that your diet contributes to like 80-90% of your weight loss progress; we don't exercise to lose weight, we exercise because it's really, really good for the body.

>>76548414
To be honest, I never really felt bothered by the weight. Putting it in words, it is a lot, and in BMI it does count as "obese" so I guess getting rid of it would be good just for it's own sake.
Also: I must admit I figured at least some of it would be exercised off, considering that I'm currently living the most fucked up life where I literally do not leave the house, and barely move out of my chair, even. When I started a week ago, I pathethically struggled to cycle even 1km, I've been doing my little route every day, and now I'm up to 2.5km without needing to stop. I know for cycling these are laughably small numbers but my body is "came out of a 10 year coma" levels of fucked. I'm kinda excited to see how long it'll take me to be able to do my current goal of a 10km round trip.

>find unopened box of protein bars in back of pantry I bought a year ago
>"Best By" date is 2 days from now
That means I won't die if I eat them right

>>76548745
They're still good until a bit after the date, unless they look *really* bad

>>76548745
"best by" is usually for shelf-stable foods. It just means that they'll start tasting worse as time goes by. Expiration is more serious. Unless they taste off or give you stomach pain, you should be fine.

>>76548745
>Food that hasn't even reached it's best before date
Is this a joke question? Unless you've been storing them in tropical conditions, yes. And they probably will also still be good in like a month or so.
"Best by" or "best before" dates are not really: "this is when this spoils" dates, they are: "Legally we'll have to let you know how long you can store this and still eat it without getting sick". dates. So that people don't eat 5 year old eggs and complain that they puked their guts out. So most food keeps quite a bit past the sell-by / best before date. Dairy products I mostly wouldn't risk it, but anything dry you're probably fine. Your protein bar might at worst have gone a bit stale if you're unlucky. Just use a bit of common sense: Stuff that has very short best buy dates last a bit past the best by, something that has a best buy years in the future will not make a fuss if you're 3 months over.

>>76548745
I always knew only the retarded people buy these so called high protein foods

>>76547964
on one hand I'd tell you to lower volume up the weight a touch and up the intesity a ton
but on the other hand you're lifting beginner weights so I'd be worried about your form breaking and you getting injured
so you could
wait out the job and lower volume to maintain (since you're probably not gonna progress under these circumstances)
or switch to pressing machines to grow your chest and get stronger (while accepting that it will weaken your bench temporarily because bench is quite form reliant and if you don't bench your form gets worse and you lose some neural adaptation and thus get a bit weaker temporarily)
and either the machines are less tiring enough so you can keep the same sets and reps and progress or drop a set and do way more intensity
(you could lower volume and up the intensity on the bench press but that requires perect form while close to or at failure and unless you have a lot of training experience you most likely can't do this)

>>76547999
>Can you get good results doing full body twice per week?
you can
>Maybe do squat, bench or DL first (on rotation) then use machines to hit everything else.
maybe definitely not like that

>>76548359
bodyvisualizer ?

>>76548955
canned food lasts much longer than the date stamped on the can. the metal will rust long before the food goes bad in most cases.

>>76548003
Why?

>>76549142
>definitely not like that
How then? Do you know a good 2 day routine or how to adapt one from 3 days?

>>76549354
some sort of incline press
underhand or neutral grip row
leg press/hack squat
maybe a set or two for bicep and tricep each
lat raises

>>76549354
>How then? Do you know a good 2 day routine or how to adapt one from 3 days?
The problem with full body routines is you're either spending like 2-3 hours in the gym to hit everything you need to (and completely exhausting yourself past the point where it's necessary), or you're only hitting half the muscles and missing out on a shitload of gains. And "good results" is relative and completely depends on your goals. Build muscle? Overall health? Just losing weight? If you really want a basic full body it would seriously just be:
>Bench, rows, squats.
And then you'd be adding a lot more time to it by adding:
>Biceps, triceps, shoulders, calves, abs/core, lower back, leg curls/extensions
Every. Single. Day. Which sounds awful.

>>76549370
oh and all with huge intensity to make up for the inherent lack of volume

is holding yourself up on dip bars similar to hanging from a pullup bar, as far as your spine is concerned? In both cases your shoulders are what's holding your whole body up, but 100% of the research seems to be about the mechanically much harder activity.

Are you supposed to bend your wrists down sideways at the bottom of your pull while doing tricep cable pushdowns? I did it today while trying to squeeze out another rep, and I felt a different part of my tricep get worked. It felt good

>lift to get a sturdy muscularly upperbody during bulk
>have the mid section of PURE FUCKING PUDDING AND ICE CREAM
This is so fucking infuriating, how much muscle can i lose going on a giga cut? im about an asshair away from begging my doctor for ozempic

>>76549142
I think it’s important for me to conquer the bench press. I’ve used all kinds of machines for chest and they have just never given me great results. I need to build all around strength and nothing compares to compound lifts for that. It is just about staying safe and knowing when to stop. I’m like automatically trying to push for failure which I am now realizing without a spotter is retarded.

>>76550107
Skip leg day?

>>76550240
should i?

>>76550267
Probably not if you’ve got a soft midsection.

>>76547150
unironically go barefoot (or use those ugly feetshoes) and obviously don't drop weights on them
>running
humans are built for long distance running, change your running posture to have the weight falls into your midfoot and not your heels
>plyo
feet are obvious
>squat pain
muscle imbalance, work on your slav squat

>>76550319
bbbbut the sticky said if ur a fatty gaining msucle there will just push it out more

Might be a dumb question, but is there any benefit to lower weight, higher rep work?
For example, most of my rep scheme is 5-8 reps. My weighted pulls ups are sets with 5 reps each, weighted dips sits with 5 reps each, curls I try to do 8 , 5 on OHP, etc.
But I’ve read the studies about 5-30 reps get you hypertrophy. Even still, why would anyone want to work in the 10+ rep range if 5 reps will still allow for hypertrophy? Won’t you just be in the gym longer? I’m just interested because I see a lot of people whose rep work is majority in the 8-15 range. Thanks!

>>76550602
Up to ~6 reps is done for strength, 8-12 is hypertrophy, 12-15+ is for stamina

>>76550602
>is there any benefit to lower weight, higher rep work?
Imo mostly taking it easy on joints and tendons. There's a limit to it though--if you do 1000 assisted pullups a day it'll probably grind your cartilage down.

>>76550238
>. I’m like automatically trying to push for failure which I am now realizing without a spotter is retarded.
Safety bars

is going to the gym only for cardio a good choice?
i'm too autistic to do anything else

>>76550702
>
literally go outside and run, wtf?

is HCL creatine a gimmick? i dont drink soda so i like the lemon flavor over some ice water. is it more expensive than its worth? monohydrate creatine always settles at the bottom of my cup and doesnt mix well

>>76536326 (OP)
How much zinc do you guys take per day?
I heard 10mg of Zinc was good but all the supplements I see are like 50mg a pill

>>76550702
Pretty much every middle/high school has a track. Run around it. Run around your neighborhood. Get a bike and ride it around town. Gym just for cardio is such a massive waste of money

>>76550735
Swirl it around and drink the water, then fill it a bit more and swirl again. Repeat as needed. You don't need to get every last particle of it
>>76550816
My multi supplement has 15mg. Good enough for me

>>76550867
Or just get a jump rope

>>76536326 (OP)
Creatine tanks my libido when I take it.
Anyone else ever experience this?

Is it better to have breakfast before or after working out?

Should I work out before work and after work three days a week (lifting morning, running afternoon). Or six days a week in the morning (lifting day A, Running Day B, lifting Day C, and so on).

>>76551158
Are you lifting? Running? How much do you eat? How far is your gym from your house? Can you bring food with you?
I'd recommend eating something small over eating nothing, but I'm sure there are people here who have a strategy that works for eating nothing at all.

how likely is hcg to make it possible to conceive on trt after being on trt for a year? anyone got experience with this? also is it going to make my kid retarded even if i do conceive?

dont wanna come off but its looking like tit might be the better decision

>>76551158
this is really just up to your preference, see what feels better

[spoiler] test2 [/spoiler]

[spoiler]test3[/spoiler]

"[spoiler]SPIKE DIES![/spoiler]"

[spoiler]SPIKE DIES![/spoiler]

I want to git gud at tug of war but don't have room in my home for a weight sled to pull, what is the best barbell alternative?

I'm 32 and have been lifting since I was about 14-15. I have never been ultra big or jacked, but I'm good looking with slightly visible abs and lift around 1/2/3 (I don't DL anymore). I don't look "muscular" but I'd say I do look "athletic".

I recently sold my company and I'm now "semi-retired". I have an abundance of free time and want to spend it getting as muscular as possible while maintaining a "lower" bodyfat (I'm probably sub 15% atm and wouldn't want to go over that).

At home I have a power rack, barbell + plates, and adjustable DBs up to 120lbs. I also have a pool, hot tub, cold plunge and sauna. I am a member at LA Fitness still so I have access to machines as well.

What should I do to reach my natty peak? Any lifestyle stuff I should enhance now that I don't have to worry about work or a normal schedule?

Here's my current routine for reference. I try to increase weights each workout but I'm up there now so it's like +2.5lbs per week on some of these.

xABxCDx

A - Chest and triceps
Bench press
Incline DB press
Chest fly
Close grip bench
DB kickbacks
Band pulldown

B - Back and biceps
Ez bar rows
One arm DB row
Band lat pulldown
Face pulls
DB shrugs
EZ curls
DB curls
Hammer curls
21s

C - Legs
Back squat
Goblet squat
Romanian DL
Lunges
Calf raises

D - Shoulders & arms
Seated DB press
Lat raises
DB rear fly
Arnold press
Ez curls
Skull crushers
DB curls
DB extensions

Is to normal to see noticable arm growth in only 3 weeks? I've been doing pushups, pullups, dips, curls, dumpbell shoulder dresses, and rows. I have lost a half pound yet my biceps have gone from 13 to 13&3/4in cold (measured in morning). Now the vein pokes out a bit in the front also.

>>76546774
I used to do the same thing. The truth is you don't need a reward for every little thing you do. Once you're without it for a few days your body won't care anymore and you won't crave it anymore. If you still have a little in your system it will make you want it more. Ciggs are harder to quit. Now that I quit weed I see how lazy and garbage my stoner friends are.

What supplements or tinctures can I slip my wife to increase her libido?


What pills can I take to improve semen taste? Would a peppermint/fennel/ginger gel help? Would those 40 fruits-in-one capsules? Is it even possible when I’m also eating steak turkey and cheese every day or will it be permanently salty?

>>76549370
>>76549373
I tried this routine today:
>Leg press
>Chest press
>Machine row
>DB OHP
>Lat PD
>Leg curl
>BB curl
>Cable rope overhead triceps extension
I did one set of 5 and one set of 3 with 30 seconds rest (aka one rest pause set), and 2 warmup sets for the compounds. All were 0-1 RIR on the second set. I probably rushed some of my reps though. It took me less than 40 minutes and I didn't feel overly fatigued (I went swimming a couple hours later) so I could probably do more volume. Maybe another rest-pause set per exercise.

Is there anything you can buy to protect you in case you accidentally drop the weight(s) on your chest? Like a plate of armor or something?

>>76552187
>improve semen taste
just drink a lot of water and eat fresh fruit

>>76552245
what the fuck

>>76552245
Alright, I'll bite. Which lift(s) are you scared about dropping shit on?

>>76552245
If it’s less than your body weight you just need to roll it to your hips, sit up, and roll it on to the floor. I don’t think you should worry about genuinely dropping the bar from high on your chest, it is the press movement where you will experience failure. Use a smith machine if you’re that concerned.

>going from eating fast food and krispy kreme every day to more healthy foods
>now have a constant headache
Is this my body adjusting and will it go away eventually? I know not getting enough electrolytes can fuck you up but I definitely wasn't getting enough before the switch when I didn't have these headaches so not sure why that would be the problem

I've been having random lower back and hip pain since I skipped proper deadlifts for two weeks.
Last saturday I was at an archery event, you walk around all day and by the end I had some gnarly low back pain for some reason.
Today I did RDL and for the first time ever actually pulled my back on a deadlift, probably because I don't have the mobility to do a proper form RDL if I'm being honest.
The question is, what do I do? Replace RDL? Do some stretches to limber up? Or do I just lower the weight and work back up with proper form?

>>76552395
It's because your blood sugar level has lowered drastically.
Also if you drank a lot of soda then the fact that you're now getting way less caffeine could contribute, caffeine withdrawal causes headaches.

Is this routine good?

Day 1: back, biceps, forearms (3x Pull-ups to failure, 5x5 Bent Over Rows, 3x12 Rear Delt Flyes, 3x12 Shrugs, 3x8 Bicep Curls [rotate between seated and incline], 3x8 Wrist Curls, 3x12 Reverse Wrist Curls)
Day 2: lower (5x5 Front Squats, 5x5 RDLs, 3x8 Nordic Curl attempts, 3x8 Static Lunges per leg, 5x5 Hip Thrusts, 5x60 steps Farmer's Walks, 3x12 Calf Raises)
Day 3: core (3x12 Weighted Crunches, 3x12 Weighted Leg Raises, 3x12 Dead Bug, 60 seconds Weighted Plank)
Day 4: rest
Day 5: chest, shoulders, triceps focus (5x5 Incline Bench Press, 5x5 Overhead Press, 3x12 Lateral Raises, 3x8 Triceps Overhead Extension, 3x12 Flyes, 3x12 Y Raises, 3x12 each exercise Light Rotator Cuff Work)
Day 6: lower (3x8 Sumo Squats, 5x5 RDLs, 3x8 Nordic Curl attempts, 3x12 Lying Hip Abduction, 5x5 Hip Thrusts, 5x60 steps Farmer's Walks, 3x12 Calf Raises)
Day 7: core (3x8 Renegade Rows, 3x12 Woodchoppers, 3x12 Russian Twists, 3x12 Side Bends, 60 seconds Weighted Side Planks)
Day 8: rest

Day 9: back, biceps, forearms focus (3x Pull-ups to failure, 5x5 Seal Rows, 3x12 Rear Delt Flyes, 3x12 Face Pulls, 3x8 Hammer Curls [rotate between seated and incline], 3x8 Wrist Curls, 3x12 Reverse Wrist Curls)
Day 10: lower (5x5 Front Squats, 5x5 RDLs, 3x8 Nordic Curl attempts, 3x8 Static Lunges per leg, 5x5 Hip Thrusts, 5x60 steps Farmer's Walks, 3x12 Calf Raises)
Day 11: core (3x12 Weighted Crunches, 3x12 Weighted Leg Raises, 3x12 Dead Bug, 60 seconds Weighted Plank)
Day 12: rest
Day 13: chest, shoulders, triceps focus (5x5 Flat Bench Press, 5x5 Overhead Press, 3x12 Lateral Raises, 3x8 Close-Grip Floor Press, 3x12 Flyes, 3x12 Y Raises, 3x12 each exercise Light Rotator Cuff Work)
Day 14: lower (3x8 Sumo Squats, 5x5 RDLs, 3x8 Nordic Curl attempts, 3x12 Lying Hip Abduction, 5x5 Hip Thrusts, 5x60 steps Farmer's Walks, 3x12 Calf Raises)
Day 15: core (3x8 Renegade Rows, 3x12 Woodchoppers, 3x12 Russian Twists, 3x12 Side Bends, 60 seconds Weighted Side Planks)
Day 16: rest

>>76552452
random pain sounds like an injury. You probably need to rest and take it easy for a week or two. If you still have pain after that see a doc.

>>76552395
A major change in diet can fuck with all sorts of things in your body, give it two weeks to settle.

>>76552245
If you're accidentally dropping weights I'd be more concerned about your grip. There shouldn't be any way to accidentally drop something on your chest unless you're doing some dumb shit like thumbless grip.

>>76552187
There's not really any kind of food that acts as an aphrodesiac, turning someone on is more about playing with what they like. It's not a slot you can put a token in and receive horniness. Same with cum: either you don't mind the taste or you don't like it. People saying you can improve the taste are just people who like eating cum.
>t faggot

>>76551763
>>76551759
>>76551757
>>76551753
spoilers don't work on this board dumbass

>>76551469
>>>/fraud/

>>76551391
I don't count running the same as a lifting session, so that's fine as long as you have the energy for it. Make sure you're getting one full rest day a week.

>>76552539
>16 days
what fucking dumbass chatbot wrote this up for you

>>76552274
Bench press and flyes.

>>76552559
as long as you have thumbs this should never be an issue

>>76552562
But what if I have a weird spasm or brain thing happen right when the weights are held over my chest?

>>76552543
>random pain sounds like an injury
It's not like real pain pain but more like that everpresent mild pain that really only bothers you when you're trying to sleep, I'm really not sure how I could have injured it cause I've skipped the heavy deads recently, maybe from OHP? My back always feels tight after that.
Also I'm morbidly obese so that doesn't help.

>>76552574
I'd still err on the side of injury. Give it a week or two and go easy on it.

>>76552573
Does a brain spasm cause your thumbs to phase through solid objects? It literally can't drop because your thumb should be locked around it, making your grip a full loop around the weight. Again, if you have thumbs this is a non-issue.

>>76552559
Safety bars and dropping the weights to your sides

if i want a fitness watch that doesn't look like i manage linux servers for a living what are my options
primarily just want something for tracking general health metrics (heart rate, blood pressure, sleep hours, etc) and a pedometer

>>76552618
Fitbit or apple watch are the only good ones imo. Android watches are a joke in-general and garmin watches are too expensive and hardcare.

I have never been to the gym before but I signed up and the first date is tomorrow at 8am

I have some "running shoes" with a lot of foam that I use to walk the dog, are these good for the gym?
Should I bring a towel? And water?

>>76552669
For weightlifting you want non-squishy or "flat" soles. Cushion is great for running, but bad for weights as it makes your footing less stable under load. For a beginner it's probably fine but invest in a pair of chucks or something.
>Should I bring a towel? And water?
If you need a towel and your gym doesn't have towel service, bring one. If you don't want to go to the fountain for water, bring a bottle.

>>76552673
Thanks anon, I'll bring a towel since I sweat more than any other person I have ever met.

>>76552669
>Should I bring a towel?
Check ahead of time if your gym has towels/paper towel dispensers for wiping down equipment. I've never seen a gym without at least one of these

what the fuck is wrong with my dick
i'm a normal weight, go for walks/runs daily, lift, eat healthy, don't smoke or drink, don't eat sweets and only get half morning wood even on daily cialis and can't stay hard without constant stimulation. wtf do i do

>>76552924
>can't stay hard without constant stimulation
So what's the problem here? Boners go away if we don't use them, that's natural. Ask your doctor for anything more serious

Are artificial sweetener safe? It seems too good to be true.

>>76552970
By and far they're shown to be safe in small quantities (IE a few sodas a day). The only cases where the aspartame (the most common artificial sweetener) had sides was at an insane dose, something like 50+ cans of soda in one sitting. It's more or less impossible to overdose on and hasn't shown any common sides in general tests.

It's still a good idea to avoid soda as a whole but if you need something sweet a diet soda is a decent go-to.

>>76552543
>one full rest day a week
I always rest on Sunday.

>>76551952
>I have never been ultra big or jacked
yeah I can tell from that mess of a routine

>>76552245
safeties you stupid nigger or dob't be retarded holy shit

>>76552924
Same except I don't even get morning wood at all.
Do you play a lot of vidya? Watch a lot of porn? Spend a lot of time on the internet in general? Or any other dopamine-heavy activities? If your dopamine receptors are chronically fried then it can affect your libido and sexual functionality.
Have you looked into if your pelvic floor is alright? It might be too weak or too tight. That can affect you too. There was a study which showed that a lot of people who were told they have "venous leak" ended up basically curing their ED by just fixing their pelvic floor.
You could also go to a doctor to check your hormones and test for venous leak, if for no other reason than to rule things out.
>>76552958
If you don't stay rock hard for at least 15 minutes after stopping all physical and mental stimulation, that means you have incurable venous leak.

Are magnesium supps worth it? I thought they were supposed to be a wonder-drug for sleep, but ChatGPT says if your diet is decent (mine is), they'll just give you diarrhoea.

>>76553743
>but ChatGPT says
CHATGPT IS NOT A FUCKING ENCYCLOPEDIA

IT'S A CHAT BOT

FOR FUCK'S SAKE CAN'T ANY OF YOU GOOGLE ANYTHING

>>76553743
>ChatGPT
Do your parents a favor and swallow a fucking bullet

>>76553763
It's a chatbot that can search the web and support its output with sources. This time it did.

>>76553914
Bullets are indigestible. That wouldn't accomplish anything.

>>76553952
there's no helping people that can't even google shit

>>76553952
Your generation is so motherfucking doomed lmao. Just holy shit

>>76553959
Would you run to work, if you could use a bicycle instead? Just because one way is harder, doesn't make it better.

>>76553743
Unless you're eating a lot of nuts, legumes and leafy vegetables, magnesium supplements are definitely worth it. Magnesium deficiency is really common for a reason. Just don't get magnesium oxide because it's trash. I take magnesium glycinate personally and I think it's pretty good.

>>76536326 (OP)
i take a fitness test with my recruiter on friday, push up, plank, and a 1.5 mile run and i've got good (above average) time on my plank and an honestly very good time on my run. my push ups, however, are going to fuck me. i have to do 42 in two minutes-- which i can do very ungracefully. since i got the phone call yesterday i've just been spamming push ups trying to get them up each morning but i just get mentally blocked ~35/36 reps.

is there anything i can do to break past that? i've tried breaking it down into chunks which really helped (i count by up or down 10, and then by 8, 7, 6, so on) but i still have only been able to get to 42 twice this past week.

>>76554233
>Just don't get magnesium oxide because it's trash
>check my supplement
>it's oxide
It's actually a combo 1000mg Calcium/400mg Magnesium Oxide/15mg Zinc with some Vitamin D in it. Is it really that bad?

>>76554247
It doesn't really absorb well, it's probably fine but you can easily get a better magnesium supp.

>>76554243
Military? Shit when I went in over a decade ago we didn't do plank, is that new? Anyway you don't need to pass these or have any sorta good score, it's just a baseline to see where you're at honestly. The *only* score that matters is the one at the end of Basic Training
>is there anything i can do to break past that?
Do more. That's literally it. The secret to being good at pushups/sit ups is to just do more. Back then, I would do until right before failure, then just hold myself up for like 5-7 seconds, do more, hold myself up for 5-7 seconds, do more. Repeat until the 2 min were up

>>76554255
Yeah honestly I got it because the combo one was like 2bux for 100 pills, vs the like $7 dollar mag glycinate only one with less pills (40? 50?)

>>76552924
i think im in a similar spot, havent tried cialis. i am a bit depressed tho. trying to fix circadian rhythm but i dont know what to do really

Is there any major difference between lunges and split squats? I want to add a unilateral leg workout but can’t choose between the 2.

How bad of an idea is wearing a 14kg/31lb weighted shirt all day every day?

I'm doing dumbbell lunges (in case I have to drop the weights) but I've reached a point where I'm struggling because of my hands.
Like, my legs aren't too tired with this weight but my arms can't hold it for a whole set.

Any tips on how to load my legs instead? It'll probably take a while for my arms to catchup in strength

>>76555486
Get lifting straps. They work just a well on dumbbells as they do on barbells.

>>76552924
You should mention age when talking about dick function. What you're describing is pretty normal for an oldfag.

>>76554299
Age?

I'm 44, use Cialis for sexo only.

Without it I can easily get hard, but maintaining the erection requires laser focus and is sometimes impossible with all of the variables involved in plowing a vagina, and with any alcohol at i might as well not bother. Usually able to jork it just fine, though tiredness may hinder that. This is depressing, but normal for men my age, though many won't talk about it. Doesn't help that my wife has lost her libido with menopause and mostly just wants to lay there and let me do all the work, but that's a different conversation.

I guess I'm extra sensitive to it, but ibcut the 5mg pills into 1/3rds, sometimes 1/4, and that's enough to give me a jackhammer for a dick. It'll feel so hard it's like it's stretching the skin. I never understood when they talked about erection quality until trying this stuff.

Unfortunately I also get a headache and stuffy sinuses from it.

If you have any issues whatsoever, talk to your doc. Get a woman GP, if you feel embarrassed - they're nicer about it and easier to open up to. In this day and age of medical miracles, there's no reason to suffer.

Anyway, thanks for coming to my TED talk.

>>76553743
I take bisglycinate which is one of the most bioavailable forms. Like most sleep aids though I think it stops working after a while and you just take it to get normal sleep (i.e. if you stop taking it you sleep worse than before you started).

>body decides to wake me up at 3:30
>don't fall asleep again for 3 hours
>total sleep: 6h
I feel exhausted today. What can I do to stop my body being a Jew? Temperature was fine, I took melatonin, magnesium and chamomile before bed, I trained during the day, no caffeine.

>>76554960
yes there's a difference in what muscles are worked more than others
and in which you prefer to do
>>76555598
fix the problems which make you wake up

>>76555555
get check

>>76555791
>fix the problems which make you wake up
No shit but Idk what they are
My watch records stress and my stress level was at the normal level for sleep when I woke up. As mentioned the temperature was comfortable. I also had a loud fan blowing for white noise and a solid sleep mask for light.

is 6 hours 30 minutes sleep good enough?

>>76555829
not good enough

Guys I might have cte and I'm so scared. What should I do?

Completely drained myself from 3 sets of DB rows at the start of my workout. Did the next exercise and just stopped. I lift at home so I'll do the other 2 accessory movements tonight but I don't get why I'm so fried. I used the same weight as last time and I just got like 1 extra rep on each set. Exact same level of effort. I slept 9 hours last night, had a rest day yesterday etc. Wtf? Guess theres no point worrying about it just feels weird how I'm completely dead after something I did last week and felt fine.

>>76556094
don't get hit in the head

>>76555883
But 7 is? Does 30 mins really matter

I got 7 inch bitch wrists. I don't really care how small they are but is there a way to strengthen them? I get sharp pains in my wrists when I do certain lifts.

>>76556348
the best is to wake up 5-10 minutes after a completed sleep cycle
which are on average 1h30min long (though the exact time varies by a up to 10 minutes depending on the person)

>>76556368
https://pastebin.com/J1U9fw2Y

>>76555475
Extremely. It'll fuck up your spine, hips, knees, and ankles. This has been proven over and over and fucking over again

im doing ppl split and my leg day is only 3x10 RDL and 3x10 squats, doin 0-1 RIR. is this enough for growth?

>>76554206
Running to work and bicycling both work and don't give factually incorrect answers.

>>76556404
>ppl
lol

>>76556404
Parts per lift?
There are not character limits on posts like twitter.

>>76556453
straight (normal)
>>76556492
gay

>>76555582
im 23 lol. i think my morning wood seems to come and go. i can masturbate whenever but erections usually dissipate and the orgasm arent what the used to be. perhaps i used it as a dopamine crutch for too long, so im trying to take a break from that. Spontaneous erections dont seem to happen and recently i had this girl get very flirty and touchy and i think that would have had me fired up a while ago but in the moment i really wasnt all that horny and had no erection. it makes me a little scared to even try to have sex now because it may be on my mind. I train about 5 times/week and have tried to cut back in case of overtraining or cortisolmaxxing. Perhaps i may just have to visit doc but i would feel so neurotic and embarrased worrying about low hormones and erections as a younger age

>>76556189
I am too far gone then anon. My past is fading and the future is scary.

>got to 12.5kg x15 on my first set of db skull cruchers so need to up the weight
>dont have micro plates so have to go up to 15kg
I'm gonna get like 5 reps aren't I?

>>76556827
not with that attitude

>>76556842
yeah i guess. im not too worried tbqh since i upped the weight on august 9th to 12.5kg and only got 8 reps so i've added 7 reps in 2 and a half weeks which is great

>>76556453
>>76556492
push pull legs you fucking mong

>>76556914
fuck you go lift with your shitty split

>>76556927
did your internet daddy come up with some new science based studies saying PPL is not optimal split? literal retardo

>>76556957
ppl is dogshit but project more

>back extensions with pic rel, been doing them for months
>warm up set and 3x14 reps with 15lb dumbbell, no problem
>warm up set and 3x8 with 17.5lb dumbbell, hurt my back and been out of the gym for the last week
Are we just never supposed to go heavy on this?? It's boring doing so many reps with light weight

>>76557013
17.5lbs is extremely light on this. How much can you deadlift/RDL? I'd consider going to a reputable physio since there are basically no circumstances other than a freak occurrence where you should get injured with such light weight on a movement with basically 0 stability requirements.

>>76557023
>How much can you deadlift/RDL?
I don't, thanks to two herniated discs from earlier in life. Back when I still did deadlifts I got up to 3.5plates, but that was like 6 or 7 years ago, by now

>>76557108
Yeah, if you have a history of herniation and you got injured again doing a hinging motion you should probably go to the doctor. I wouldn't bother with any sort of hinges in the future at all btw, you can get glute/hamstring development from machines that put your back at 0 risk. As you prolly know dealing with back pain is just the worst.

>>76557013
>Are we just never supposed to go heavy on this??
uh yeah??
go slow and light
it's your fucking back man what do you think happens when you injure it?
https://www.youtube.com/@lowbackability

>>76536326 (OP)
how bad are fast food, chips and icecream really? i mean honestly speaking

>>76550867
I live in a 100 degree weather state but not that anon

>>76557494
very

>>76557583
why

>>76557631
empty calories (as in barely any nutrition), bad quality ingredients, sneed oils, sȯy

>>76557494
>fast food
Worst of the three
>chips
Nearly as bad as fast food
>Ice cream
Is more complicated. Most ice cream is shite but if you're getting stuff that's made from actual cream it might be okay, but it's still something you should consume by the half or quarter of the cup.

Shifting from P/P/L to U/L this winter as I am now starting to bulk properly for the first time after losing 30lbs during my first proper cut. Does this programme look good for my lower body per week?
> Workout A
Barbell Squat (3x5)
Leg Extension (2x10-12)
Seated Hamstring Curl (2x10-12)
Standing Calf Raises (2x10-12)
Hanging Leg Raises (3x10-12)
>Workout B
Deadlift (3x5)
Leg Press (2x10-12)
RDL with Barbell (2x10-12)
Seated Calf Extension (2x10-12)
Crunch Machine (3x10-12)
Am I missing anything here? Doing too much or too little? Please help anons

>>76557817
I meant RDL with dumbbells* not barbells

>>76557817
goals?

>>76557830
Just want to get bigger in general

>>76555582
>You should mention age when talking about dick function. What you're describing is pretty normal for an oldfag.
i'm 32 but been having these problems for about 3 years. i know i'm not that young but i didn't expect to have these problems till at least 40

>>76557863
You just gotta learn to eat pussy bro.

I'm trying to target my chest with dips. I don't have a dip belt, but I do have a backpack full of weight. Should I wear it on my front or my back for dips?

>>76558012
I'd try it on your back first. Even on the back it's still going to target pecs.

I'm fat and did exercise all week yesterday. I'm really sore and tried to do it again but I was just out of energy and couldn't go on. What do I do now?

>>76558395
Wait until the DOMS goes away. Stretch, foam roll, do light stuff like walking around the neighborhood. Once the pain starts subsiding you can start up again, but go lighter until the pain/soreness is completely gone. Just know that DOMS is temporary, you won't have to deal with this once your body gets used to regular exercise