QTDDTOT

so i have very small lumps (less than 1/3rd of an inch if i had to estimate) under my nipples as a male

i'm still fairly fat, 16-18% bodyfat, and my nipples more or less follow the curvature of the fat under my pecs

i could post a pic, but my question is this:
if i had gyno, would my nipples be noticeably protruded from my moobs? or, because i'm fat, would they simply follow the curvature of the fat already there?

This is a common problem in gyms. As pointed out, you can do reverse chins where you simply let yourself down and neglect pulling yourself up. The next logical question is "how do I get up there" and the answer may have to be "jump." If there are chairs or other objects you can use as an assist though, that would be preferable.

Probably. It could also be that your descent is erratic. Lower the weight some (not much, maybe 10-20lbs) and try to pull and go back down a little slower with more focus on form.

Just let your eyes glaze over and focus on how the muscles feel. Try to keep the bar in as straight a line as possible. Don't let yourself lean forward as you go back down. It may or may not solve your problem.

I've personally never lifted with hex plates but when I was starting, I used to lean too far forward on the descent and would have to pull the bar back to me.

Both, if your form is on point the plates shouldn't shift around but you can't exactly correct your form when the plates shift around when they hit the ground

thanks bros

Almost all males have gyno in some form. A small amount of gyno is usually completely unnoticable and you should not be concerned if you feel lumps. These lumps can occur through natural hormonal changes.

If you have large lumps (the size of marbles or larger), these may be noticeable, albeit benign.

If you are fat, it will be hard to tell whether or not the gyno will be noticeable. Fat can hide gyno but it's variable since some people store fat more in their chest than others.

The solution: lose the weight, stop worrying about your gyno, and focus on what you can change (your musculature).

Alright, it's probably my descent honestly, I shouldn't be blaming the equipment.

yea, that's basically what i've been doing, just got spooked

You could do some RDLs that way the bar doesn't hit the ground and you can fully focus on form

what do I take for muscle aches and pains from working out hard doing full-body every day?

Is anyone else getting redirected to some fucking malware site from this board? I'm on mobile btw.

Can somebody post the Alfred meme?

Rdl = romanian deadlifts?

i have a problem, i started lifting to get women, but then i realized that the male body was the most beautyful thing there exist so i became gay, but to get gay men theres really no need to be fit, so i would like to find a way to become straight again so that i could really tak advantage of having become fit

im guessing many people have this problem

>doing full-body every day

yeah I feel like at my level of dedication I really should be roiding

Yeah I am constantly, thought it was from all the porn I watch on my phone

I'm dyel

How do I join a gym? As in, find one in the first place that is shit-tier (you guys bag on Planet Fitness, Goodlife, whatever), and then how do I actually start? How do I get a routine going and who do I ask for help IRL?

Glutamine and protons.

i need routine advice.

>lower body is overdeveloped from years of biking and doing starting strength
>now am skinny fat from bulking and feeling discouraged

does anyone have an upper body focused routine they would recommend for someone coming off starting strength?

here are my stats in 5 rep maxes:
>deadlift: 295 lbs
>squat: 300 lbs
>bench: 200 lbs
>ohp: 130 lbs

i need help. i'm getting depressed because my body looks droopy and as though i have no muscle at all despite working out as hard as i have.

i'm 5'10'', 169 lbs, probably 17% bf and i store most of my fat right around my waist.

what should i do? should i cut despite being so small? i don't want to get too fat and look even worse.

Fucking greedy gook admins

If it's winter wear you are, don't cut yet. If it's summer where you are,you can cut

In terms of routine, if you're lower body is as developed as you say, just take any push pull routine and eliminate legs from it and do that until you even out. Dumbbell bench and pull ups should help immensely

Why not do a push pull or push pull legs or upper lower then? That way you can hit different muscle groups and have time for recovery

thanks user

Tips for keeping back straight on the way up from a squat? I noticed I'm arching a little bit as I go heavier

Sure, I know you're feels. 15 years of ice hockey has given me thunder thighs and a huge ass. My upper body is not good but I do pull ups every day and have definitely seen improvement

full body for max strength max size faggot

good form pupper

Good form pupper!!!

yeah i'm just kind of depressed today. i was pretty excited about lifting for strength because i thought "this is going to make me strong and make me look great!" i feel like i got strong but i didn't really get to that look great stage. i know it takes time but i got insulted today by a girl who joked i'm getting a "beer gut" (despite not being a drinker). it's nothing but it kind of pushed me over the edge.

i think i'm tired of the strength training and really looking for something else. i don't know. i'll do what you said about pullups while i look up some PPL routines to try out.

I'd like to get an incline bench for my basement. Who are good manufacturers?

What do you do when grills spill spagetti?

good form, pupper

Eat it

What's a good Curl-Bro Arms accessory routine?

Doing a Kettlebell routine in the mornings, and Insanity at night.

good form, pupper

good form, pupper

As a skinnyfat (176cm 68kg if it makes a difference) who is just starting to lift I am getting really confused about how to diet. I swapped to make sure my diet consists of generally healthier food, avoiding processed shit. Also making sure to eat more protein (but not specifically counting. However I am not 100% sure if I should be eating at a deficit or a surplus. I don't want my lifting to go to waste, but I also wanna lose some of my chub. And if I should eat at a surplus, any advice on extra foods to eat to get the right calories?

How do you get enough energy to do anything while on a cut? Can't manage to lift any as I poop out so quickly, can't manage any strenuous cardio. This fucking sucks, am I just fucked while on a cut?

good form, pupper

>what do I take
take rest days
take a break from your dumb workout routine and get a program

So I got a gf and want to get more aesthetic for her, in my room I have just about enough room to do pushups, I was thinking of doing like 50 push ups and 50 sit ups a day, would this be good enough to make me more physically pleasing?

Good form pupper

I have difficulty getting into position on the conventional deadlift, unless I lower my hips.

They don't shoot up when I start the lift, so are they 'too' low?

I have about two months to get in shape and this is my scheduale everyday with plans to build up to 100 reps:
>25 Push ups
>25 Sit ups
>25 Bicycle kicks
>25 Dips
>30 Bicep curls (each arm)
Then i just do random shit with the 15lb weight i have.
Any other stuff I should add/remove.

good form, pupper

good form, pupper

So I just recently started working out maybe exhaust, dropped about 35 lb over the summer now at 5"9 134lb. Im not too fat anymore, but i have a lot of chest fat and not a lot of muscle. I've been hovering around the same weight for a couple months but all of my lifts have been increasing. I'm trying to lose fat and gain muscle at the same time. I'm also looking for some good chest workouts other than obvious ones like bench and shit.

august* not exhaust

good form, pupper

Is it a bad idea to split part of my workout in the morning and then the afternoon? I go the the gym in the morning but sometimes I don't have time for pushups/abworks/pullups until after work.

good form, pupper

Good form pupper

good form pupper

I'm doing a PPL at the moment, trying to hit 6 days a week but I get custody of my daughter every fortnight for 4-5 days.
I can't really leave anywhere without her, but was thinking of doing a bodyweight routine on those days at home.

What could I do to supplement my main routine, but not intefere with it too much on rest.

eg WeekA: PPLRPPL
Week B:PPLRXRX

Pic related, what I was thinking of doing those days, rest in between each sesh.

I've been doing SS for 3 months, trying to get fit from being a fatass. I'm down 30lbs, but I've made very little gains in the past month or so.
Should I switch up my routine? I want something less strength based until I'm ready to bulk, and only hitting the gym 3x a week doesn't feel like nearly enough.
Advice?

How do I fix crooked legs :(

Usually, those commercial gyms have employees that can help you out with signing up. Let's say Goodlife, they have many types of plans, e.g. a cheaper plan is you go in only 3 offpeak days that they say, for less $$. Or you get full membership for more $$, and you can go to any Goodlife in the region. Compare prices, and sign up for a contract (usually 1 year).
>how do I get a routine going?
Read starting strength, basic beginner program.
>who do I ask for help IRL?
if you research beginner programs enough, i'd say you wouldn't even need help at that point. Or you could pay a few training sessions so they teach you proper form on the basic compound exercises.
GL

good form, pupper

So I've been hearing that the best accessories for pressing is just more pressing.

So say I OHP on a full body day, would it be a good idea to say DB press near the end?
Or with bench, DB bench or/light close grip?

Currently trying to get my upper body up to par with my lower, while still making lower gains ofc.

Depends how you're doing it. I personally prefer doing assistance for the other lift each session, which in theory is better provided you can recover.

The best accessory work is slightly individual and will depend on your form, where you're weak etc.

If I eat a lot more calories in a day that I normally do, will my body actually "absorb" them all or will I poop them out the next day due to my body not being used to the load?

Does anyone have any tips for satisfying cravings for candy/sweets? Especially with the season, there are a lot of temptations for me, and candy's pretty much my kryptonite. What do you do to stop yourself from indulging a craving, aside from refraining from buying it?

What the fuck can I eat to gain weight? I know you'll say "just eat a lot" but yeah I'm not very creative with food so thinking about lots of things to eat is pretty hard.

good form, pupper

Okay guys this is fucking me off. My right latissimus dorsi muscle hurts (and continues to hurt for the rest of the day) whenever I do pull ups which messes with my other workouts. I took a couple of days rest and my back felt fine but when I went to the pull up bar and lifted myself slightly from the ground I could feel the pain again. So am I using bad form? And what should I do to fix right lat?

I used to be a literal chocoholic, I'd eat two or three bars ever day.
Even now I can't resist the stuff, and most of my cheat days are spent eating healthy with a few chocolate bars thrown in.

Anyway, I find the best way to kick the craving is to eat a small amount of hot sauce. I like Frank's red, I just put a bit on my finger and suck it off and it almost always does away with the craving.

I do like hot sauce though so maybe this just works for me

Stretching or ibuprofen is your a pussy.

Otherwise enjoy the DOMs its how you know you did a good workout as a beginner

pls help

good form, pupper

Self+check'd

How long is a good time to hold a 5kg dumbell in each hand? I wanna know what to shoot for.

Focus on pinching your shoulder blades together and keep your chest up, the back is hard to really focus on during squats

First focus on calories

Then focus on macros once youre used to eating more

Get a scale, its absolutely invaluable.
Nut mixes (unsalted, no raisins) are great for protons and calories. Very dense. Lots of chicken. Carbs arent so bad provided you get things like brown bread and rice, wholemeal pasta etc.

Make sure you prioritise getting dem protons, but if youre just starting then simply eating enough calories is your first challenge

good form, pupper

whole wheat bread > white bread i agree, but there's not much nutritional difference between brown rice and white rice. brown rice has a very small amount more protein and fiber, but it's almost negligible.

Should I stop doing hyperextensions if I have anterior pelvic tilt?

I calculated my TDEE and it said my maintenance calories are ~2300. What proportion of fat, carbs, and protein should I be shooting for for maximum gainz.

Nah hex plates are shit and a pain the arse

I'm doing this currently + light bicep and tricep isolation.
I have pectus excavatum (not too bad, but still slightly). Is there any point in doing additional chest exercises or will bench press suffice and my chest will grow over time? (I'm a beginner, about 3~ months into lifting)

No, you need some bigger arms and delts. Push ups and sit ups are how you get a wiry 80s body. And you would need varied versions of both to target different groups.

At the very least, get a pull up bar and some dumbbells. Since you're starting, light ones would be inexpensive and practical. And you need protein to make it work too. Can't just lift. Aim for roughly a gram of protein per your lean body weight.

Oh, and do cardio. Yes, you need it, no, it won't kill gains, that's just what lazy people say. Your heart will be better for it and exerting yourself with an unconditioned heart is really bad, I don't care what these fatties here try to tell you.

What are the things that you must be aware during a deadlift?

I can see i do it like shit, but im having troubles perceveing it WHILE i do the excersise. What are all the things that i should take into consideration while im lifting.

how do i know my back keeps straight?

good form, pupper

If I know won't be able to go to the gym third time a week, can I just do more volume on the second weekly session? Or is frequency more important than total volume?

has anyone here ever had appendicitis? ive got an annoying pain in my side, started as stomach pain all over. now just annoying pangs through my right side to my back. about a year and a half ago i went to the hospital with the exact same pain, they told me it was nothing and sent me home. i want to avoid going back to the hospital at all costs. should i be more worried?

>what do I take for muscle aches and pains from working out hard doing full-body every day?
>hard full-body every day
>every day
Steroids

Consistency and habit is more important than frequency and volume. If you're going 3/7 and you can't find time for the third trip then do something at home or go for a run.

Focus on form with low weight. Weight evenly distributed on feet, shoulders not sagging, abs tight to keep back straight.

Yes, and stretching your hips and lower back. You should do this even if you don't have a disorder to prevent injuries.

Granted, i just find it helps to go all in with these things.

Eat ~2800-3000 calorons a day. Once you can comfortably hit that, then you can start thinking about macros.

Easiest method, though not the most min-max'd efficienct, is to hit our proton macros then just split the carbs and fat over the remainder.