QTDDTOT

I guess the question becomes, how long can you live without b12 or essential fatty acids?

When doing PPL can you really deadlift on pull day and still squat at your best during the leg day?

which is better for the average person, full body routine or bro split?

You can swap Push and Pull, no problem. i.e Pull Push Legs

How do you make someone fat?

Marry them

Is this a good routine for a girl?
3 days a week
Alternating with the slashes

picture please. for the sake of the 'big neck equals alpha male' thread.

Just a split, hitting all muscles twice a week

It would be a lot more efficient to superset opposing movements instead of alternative them. For the sake of muscular balance every pushing movement I do is supersetted with rows of the same weight.

I do push legs pull. I add dead to pull and some extra squats to push. I don't go all out on the first set of squats and do dead first thing on pull day. The first few weeks you might not be able to go all out on pull day but after the initial doms you should be fine

Srsly pls

I need to do this without them knowing

Woah qboa whoa wtf
whoaaaaaaaaaaaa chilll
whoaaaaaaaaaaa hold on

I wanna start a 50 or 100 pull up programs or some shit

where i can find a dope one

>and my head is bigger than average.
You're too intelligent to lift, damn.

pls respond, should clarify that im 6'1 223 pounds. my goal weight is 200 but I anticipate i'll want to go to 180ish to look good.

Most likely bad form, look for someone to check it and look up some videos on yt

I had the same problem OP, I was not bending my back enough and I fucked up my back position when unracking the bar. You need to keep your shoulder blades as together and low as possible, don't shrug or else you will lift the weight with your trap and upper-back muscles instead of your pecs.

post pic

My right arm(cep and forearm) is like 1-1.5 cm bigger than my left
what do i do?
do i still train both of the arms or only the left one?

>go out
>do 5x10
or
>go out
>do 10x10
wew lad was hard

Where can I find someone to compete with for gaining weight? I low-key pride myself on always being the smallest adult in the room, and whenever I watch/read about anorexics, I always think "haha, I'm skinnier than they are" if they're bigger or "lol at least I'm not that bad yet" if they're skinnier than me.
So I think what I need, to soothe my competitive nature is someone I can compete with. Who can gain weight faster? Maybe compare results weekly, take progress pics, that sort.
Currently 90lbs, btw

ask the Irish

in auschwitz

i mean come on, you should've seen it coming
unlike the food

Extra butter and oil in their food. Now answer my question. Why are you trying to make someone fat?

Posted in last one but it's dead.

Pls rate the PP part of my PPL. advice is much appreciated.

>Chest
Bench Press/Incline Press
DB Bench press/incline db press
DB flies
>Shoulders
Over head Press
Side lateral raise
Forward lateral raise
>Triceps
One arm DB tricep extensions
Close grip bench press

Pull
>Back
Deadlift
Kroc rows
Barbell rows
>Biceps
Dumbell curls
Hammer curls
Flat back/incline dumbell curls
Barbell curls

How advanced are you?

>Chest
I recommend doing those flys on the floor. Bench flys are dangerous for your shoulders.

>Triceps
Me personally don't like CGBP, but I love Skullcrushers. Relative to your chest, there's not much for the tris. I would get rid of the dumbbell presses or alternate them with the barbells.

>Back
Again not sure about doing two types of rows, for what purpose? You need some trap exercise like shrugs.

>Biceps
That is fuck-ton of curls, bro. How about just doing hammer and either barbell or incline dumbbell?

What's your setsXreps on your routine?

When i do a deadlift should I feel a decompression-like feeling in my back after I do a set? It doesnt hurt, but it doesnt really feel good either. Am I going too heavy?

I've got knee injuries and am doing PT right now, I'm not supposed to do any weighted leg exercises just body weight stuff. What are some exercises I can do for my lower back to replace dead-lifts for the time being?

Just did front squats for the first time ever and I felt my lower back sore and wasn't feeling my quads were getting used much. I tried to do all the things they said I should, keep your chest up, back straight, bar resting on delts and clavicles, but I still felt it more on my lower back than on my legs. What else could I be doing wrong?

Like, you want to know how to get better at the sport of rowing machine?

>deadlifts
>rows
>calf raises
>shrugs
>reverse flys
>more rows
>hack squats
>more rows
>wrist roller
>idk how about some more rows?

>How advanced are you

Fairly new. Seriously lifting for about 9 months now. But I was doing brosplit before like an idiot without realizing it isn't very good.

Didn't finish my post ffs. For Reps I usually do 3 sets × 10 Reps. Except for things like Deadlifts where I do 3×5. Appreciate the tips I'll try to mix things up a bit based in what you've said

Full-body is best if you're not on juice. Brosplits are best if you're not juice. Juice lengthens the time your muscles grow. If you're natty, your growth is over after 2 days. If you're on juice, it's like 6 days.

Not really, here's a better one:
A
>quad-dominant compound 5x5 Squat
>upper vertical pull compound 3x5 Lat Pulldown or Pullups
>upper horizontal push compound 3x5 Bench Press
>hip-dominant isolation 3x10 Romanian Deadlift
>knee-dominant isolation 3x10 Lunge
>ankle-dominant isolation 3xF Seated Calf Raise

B
>hip-dominant compound 3x5 Deadlift
>upper vertical push compound 3x5 OHP
>upper horizontal pull compound 3x5 Row
>hip-dominant isolation 3x10 Hip Thrust
>knee-dominant isolation 3x10 Step Up
>ankle-dominant isolation 3xF Standing Calf Raise

AxBxAxx BxAxBxx

yo guys?
anyone?

do dumbbell exercises by training your left first.

for example, if you can curl 45lbs in your left for 12 reps, then when you switch to right hand, you do not go above twelve reps.

continue to train both arms, just let your weaker arm be the "cap" so to speak.

thanks mang

how many eggs per day is too many?
supposedly they don't effect LDL cholesterol but egg industry funds those studies

Lost

Somebody here was eating 36 eggs per day. 37 is probably too many.

Someone said this is bad for lifting (mushy peas)

I said it wasn't, who is right?

I want to add calf work and core work to my routine. Can I do them both every workout? Should I just do calf raises for calves? How many sets/reps?

For core I was thinking of starting with planking, something like 3 sets of 60 sec plank, 30 sec each side plank. Is that reasonable?

srs does fapping affect gains?

I'm not talking like fapping everyday, like once every 3-4 days

I don't care about the psychological benefits of nofap/noporn, i'm way beyond saving in that regard

Thumbless pull-ups y/n? Feels easier but will you make the same gains?

No, Just don't fap out of boredom

This lady looks like what a witch would look like

Spooky looking skelly

need to increase max reps of pushups, situps, pull ups, and mile time for a fitness test. currently very weak. i have around 5 months. should i start a beginner workout routine like ss and hope the gains translate to pushups, situps etc or should i just practice the exercises i need to for 5 months and run like crazy?

I always do them thumbless. I want my forearms and hands to do less work on just about all pulling movements.

I've got minor knock-knees. Am I fucked, or can someone recommend some exercises to fix them?

HELP
I've been on keto for four days and I haven't taken a shit since I started. Because of this, my weight loss plateued because, even though I've been working hard, all this shit stays in my bowels.
How do I start shitting again?

Found this on leddit. Should I do SS or this Ivysaur program? Apparently he's a critique and made it "better".

Made SS better*

eat fiber , drink water
cabbage , broc

Nofap will give you a small spike in testosterone on the 7th day after stopping, but it will return to baseline the next day and stay there.

What is wrong with my chest? It just seems to lack any shape, is it just higj BF% or no muscle development? I can surprisingly do 230 for 4x6-8

Is pilates good to add in for something to work my core / flexibility?

No, i want to get fit and build muscle, but i want to keep rowing largely incorporated into my routine. Like, if i didnt like rowing so much i would just do SS, but i like rowing, and i dont like dealing with weights that much.

so what sets/reps can i add onto my workout to make it more rounded as a routine? I know rowing works out most major muscles but there must be something missing that i can supplement with a different thing?

If you're not eating 5 dozen eggs a day, you're never going to make it

Is it a good idea to take a small dose (200-400mg) of an over the counter painkiller/anti-inflammatory every day? I've read a few reports about daily aspirin being good for you, and also a few reports that it's a useless meme.
I'm not like in any debilitating pain or anything, but sometimes my wrists are sore from being on the computer all day. I've fixed my posture and typing habits but the soreness is still there.

No

instead, do cock pushups

what kind of grips are these? where can i get them

aspirin is fine but some people develop stomach problems with regular use. I took daily baby aspirin while I did smolov, and i have a family history of stomach problems and i never had any problem.

Dr Rhonda Patrick has been talking about sulphuophane and curcumin as an alternative to NSAIDs and that might be worth looking into.
its about 70 min in to this:
youtube.com/watch?v=PWU3FUy7yPA

Can you completely replace the barbell with dumbbells in your workouts?

How does intermittent fasting work with lifting/running?

Do I do physical activity before or after the feasting period?

yes and it would be beneficial because you dont get isolateral work with barbells

ive heard running fasted, eat before and after lifting

So run within that 16 hour period, and lift between that 8 hour period?

I think I'm gonna do cardio/lifting in that 8 hour period. I feel like running while fasted is a bad idea for some reason. Unless someone prove me wrong.

depends on what you want to focus on, ss for legs, ivysaur for bench
>painkiller/anti-inflammatory every day?
some people are actually prescribed that, and others do it because it thins the blood making caffeine more potent
>but sometimes my wrists are sore from being on the computer all day
ever taken a week off the computer before?
>Feels easier but will you make the same gains?
I've heard it works the biceps less when you do and helps target the lats
>I want to add calf work and core work to my routine. Can I do them both every workout? Should I just do calf raises for calves? How many sets/reps?
yes as long as you're not doing heavy weight with abs + calves, many reps with bitch weight
looks pretty good for a snack
>a girl?
everyone is unique and I don't know your goals, what your body is capable of or what your everyday life is like
you could look into the feederism community for that shit
if by bro split you mean splitting the body into 5 different parts and only working each once then full body

Is there a maximum BF% to start bulking?

Does intermittent fasting burn fat only a cut or does it work on a maintenance?

well a lot of people seem to like fasted cardio but i dont really know if its as effective as they make it out to be

Works on maintenance. Even a 200 surplus could still work

But nothing beyond a 200 surplus? That is weird, how can you bulk and cut fat at the same time?

Theoretically, although you won't be able to do it for the big 3 as there simply aren't dumbells big enough
>mfw using 300lb dumbells for deadlifts

Dropped 100 lbs with diet and some cardio, now I'm trying to tone up.
Can someone rate my workout?

5 mile bike ride

Incline push-ups 3x10
Burpee 1x10
Dumbbell pullover 2x10
Mountain climbers 1x20
Dumbbell lateral raise 2x10
Burpee 1x10
Dips 2x10
Mountain climbers 1x20
Dumbbell bicep curl (underhand) 2x10
Burpee 1x10
Walking lunge w/ side weights 4x10
Mountain climbers 1x20
Calf raise single leg 2x20
Crunch 3x10
Bicycle crunch 2x10
Superman 2x10

Kys

Specifically for someone who is really out of shape: are lunges and squats useful without using weights?

So im a fat fuck that is on cutting weight loss atm, have gone from 115kg to 92kg.

I just got a new job over the summer where I basically cycle around town and deliver food for 6 hours/day 5 days/week. Great cardio but its literally impossible to only eat 1500 calories/day.

Do you think its ok for me to increase my calorie intake?

Thanks for the suggestion bud.
Not my best choice at the moment but I'll surely keep it in mind.

Fuck off fatty.

if you are cutting then you will stop making strength gains. just lift to maintain and focus on cardio and cutting. then when you hit goal weight bulk and resume lifting.

thats just the first feeling of exhaustion and fatique. the front squats will fatique your rhomboids mostly. when they start to build up strength the front squat will come in and hit the quads more. its sorta the first hill to get over before front squats become enjoyable.

c2forum.com/

that forum is a rowing forum. good place to start. you will want to work on short bursts of fasting possible rowing, as well as 15-30 min of consistent rowing.

eat as many as you want. the cholesterol thing is a meme. people literally raised chickens for centuries and didnt have heart attacks.
core work is awesome with front squats, try them a little. for calves, dont do calf raises they will literally do nothing. calves work all day holding you up 3x5 aint gonna exhaust them. i found best calf gains were from elliptical at high slope and high resistance and stair climber.
do bench press and rack pulls. those are the only ones that will translate over nicely. rack pulls helps with pull up, bench with push ups.
high bf%. also add in dumbbell bench. i find it gives pecs a fuller shape then barbell.
yea its good.
can bulk whenver, just be aware you may look like shit if you arent below 10-15% bf.
do fasting cardio after you ate for the dya and its 4-6 hours later.
you are fine.
if you are getting dizzy and tired yes increase food. you are burning it off biking for 6 hours a day.

Yes. Increasing any amount of activity is beneficial. Got any stairs nearby? Do flights up them if you can. Extra movement is always good.

If you're really new, take it easy the first few weeks and build up slowly. Otherwise people who have been sedentary are prone to overdoing it the first few days, feel like shit, and then quit before getting any benefit.

Could I get a bf% check please
Height 5'8, Weight 147 lb
I want to reach like 10% bf before I bulk because I've really hated being chubby my whole life

Been trying to lose fat and have gone from 178 lb to 147 lb while lifting but have been having difficulty progressing in lifts as expected. I'm doing PHUL

Squat: 230 lb
Dead: 260 lb
Bench:155 lb
Ohp: 110 lb

>inb4 pajeet poo in loo

I want to do pic related, but don't have instant pot. Can it be done with normal pots/pans?

At the end of my workout my fingers get so tight I can hold my empty 0,5l bottle of water with my hand relaxed also my hands neutral position is pic related ,is it nerve damage? Is it finger tendonitis?

Is there a time limit for stretching? Can I stretch same muscle for 3 hours a day?

Man oh man... You really went for the underwear that say Alpha on them instead of something normal and more readily available?

There are no gyms in my area. There is a basketball court though. I've just turned 18 and going to college. Is basketball a good alternative to lifting weights?

can somebody give me a starter workout with kettlebells? I'm just starting to lift but I want something that can work on my strength and cardio at the same time.

P.S. I'm a girl so please answer my question WITHOUT being naughty, silly boys!!!