THIS LINK COVERS THE FOLLOWING TOPICS: - Proven, effective exercise routines - Diet - How to lose weight - How to gain weight - Supplements CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS Supplemental reading: Harsh's /fit/ Wiki
Basic Barbell Lifts: Stronglifts is a great resource for the five basic barbell exercises. Mobility, Stretching, and Self-Massage Resources: Yoga for athletes: Yoga can be done anywhere without any equipment and is excellent for building flexibility. Mayo Clinic basic stretching guide Athlete's guide to foam rolling Make your own foam roller
Is this good split squat form?
>>77085789No, you push with your rear leg (observe the ankle movement). BSS is a single leg exercise. The only reason you are *resting* the other leg on the bench is so it wouldn't be on the way.
>>77085789>>77085800Who
>>77085789i wish she asked me to wash her asshole with my tongue after shes done taking a shit
>>77085789Too close to the bench, my knee hurts just looking at it.
>>77085789Our football coaches in hs would yell at us if our knee didnt touch the floorHer form is decent but shes not going down (lmao) enough
About to spend more than a grand on this.Talk me out of it.
>>77085790>literally lift so much I do it for cardio too
>>77085792Bro gets winded shaking his blender cup.
>>77085794whatever fag enjoy your spin class I guess I'll continue pumping iron like a real heterosexual man
>>77085801Cardio is for fags?Is wiping after you shit gay too?Or is the bench brown after you use it?
>>77085766Why the fuck would I do cardio when I can use a lower weight with higher reps as a warmup?
What is the male equivalent of a BBW?>carnal>vulgar>still hotHow do I evoke this feeling in women with my physique>its a body builder brono it isnt, ive never heard a woman want to fuck chris bumstead outside of like a varbie
>>77085687extremely skinny twink fuck boy?like rape victim build
>>77085687Builtfat. Workout to get big but not shredded. Keep around 20-30% bodyfat and women will cream.
>Advice for new runners:- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;- If you start to feel pain anywhere, stop and rest;- Don't try to copy what pros are doing. Do what feels natural; and- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).>Couch to 5k/Bridge to 10k Guideshttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/https://i.imgur.com/ef98R.png (embed)https://i.imgur.com/qNJIy.png (embed)>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/https://www.halhigdon.com/Comment too long. Click here to view the full text.
>>77084215First suggestion- see if your local club has any masters athletes or if they have coaches willing to train one. I started back self-trained then got myself into a group.If you don't want to / can't do that then you need to work on speed, speed endurance, strength and (400m) a little bit of aerobic work.If you are happy with your basic speed then I would be looking at adding a few sessions like 3x300, 4x250 quick with long recovery (10-12 mins) between to work on your ability to hold on to a high pace.Add some tempos occasionally (not the same as distance tempo) such as 2 sets of 6x100m with walk back recovery to build aerobic conditioning.Don't lose sight of speed though, you need to work on that to stop it decaying when you do more endurance work, so repeat 40 - 60m with good recovery between each. This is important if you are going to be running 1-200m.Speed sessions should total no more than 3-350m (so 5×60) as anything else becomes endurance - cue general /roon/ mockery.Main thing to keep an eye on as a masters athlete is consistency and not getting injured. Improvement takes a lot longer as you age, and injuries don't heal quickly.Phonefagging so maybe a few typos...
12k tempoheavy legs at the start. usually I cycle to the park for my runs so the cycle is a good warm up. just ran from the house today. felt much better in the last 5k
>>77085199Nice
Easy run today, got to a 6:00/km avg pace without pushing. I guess soon easy runs will be easy runs and not easy jogs anymore for good.
>>77084780Loading tendons is how they heal, you want to tape it up so that you don’t feel pain when doing the movement that hurts it and keep going
>Who is /fat/ for?For Insidiously Sinister Secretive Stout Sinners who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.Join our Fatty Contest: https://www.fattycontest.com/>What do I do first?1. Read https://physiqonomics.com/fat-loss/2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy3. Calculate your TDEE: https://www.sailrabbit.com/bmr/Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.4. Plan your weight loss: https://www.losertown.org/eats/cal.php5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).>Now what?Count calories, all of them.Eat about 500-1000 less calories than your TDEE.Comment too long. Click here to view the full text.
Never skip your routine more than twice, self harm yourself if you have to and after you reach your goal weight, you have to maintain it. sound simple but I got fat again after a year, all me, completely my fault I'm a fraud.
>felt really fatigued yesterday>Garmin screaming at me that I was at a 28/100 Body Battery™ and my RHR was elevated by 8 bpm>loaded up on rice >ate a chocolate covered key lime pie bar>did nothing but sit on my computer yesterdayDown 3 lbs lmao. Cortisol water retention is crazy
I've had 3 weeks of clean eating but my FWB bought me a dozen donuts from Krispy Kreme for Valentine's Day and I pigged out
>>77085786Post body
>>77085702>self harm yourself if you have tothe trick is to find a routine you enjoy
Are there any manhattan gym go-ers here? How do you deal with all the people
>>77085711>Anyone who cares about genetics is a genetic loser!
>>77085711i fight in the jewish tunnels
>>77085711I talk to myself and try to act like people aren't supposed to hear me>be quiet>no, no, no, I don't want to>We are not allowed, stop it>I won't do it, stop itWorks like a fucking charm
Why does this little old fact make cardio bros seethe?
>>77085615Yeah there is but ok
>>77085615It's ridiculously clear that that's not what he meant.
>>77084001That 45 minute run is your entire 500 calorie deficit, loses a pound a week. And the best exercise for your heart. And great for mental health.
>>77084441Drinking three litres of ice cold water burns 100 calories.
>>77083958Yes staying alive uses most of your energy. Is this supposed to be an interesting take? Has this guy ever stepped into an hospital?
He's making too much progress fuck up his rotator cuff
>>77084446>fuck up his rotator cuffcan this heal on it own? I seem to have engured it doing cable flies
>>77084446>Compromise his Triangular Fibrocartilage Complex
>>77084446>>77085788i fucked mine up many years ago doing lying chest flies (NEVER do these, terrible exercise), and my shoulder felt messed up for years afterwards. what worked was slow and steady exercise, focus on form, many variations, over a long time (years). now it feels normal again, but it felt weird for 5 years man. not fun.if you messed it up doing cable flies it's either bad form or too much weight (leading to bad form - don't ego lift). i assume you let the cable pull your arm too far back. in effect the same thing which happened to my left shoulder doing lying chest flies. >TLDR: no it won't heal on its own, only with intentional exercise with focus on form and not pushing the limits
>>77084446Do 2/3rd rep benches, don't lock out elbows or bump your chest.>t. learned third-hand from Nolan Ryan.
Can someone explain to me how this dude eats fast food a minimum of 3 times a week and still appears to be healthy and also skinny as a rail foreverThis is incompatible with everything I know, and I've never heard anybody acknowledge it
>>77084201He does not eat a lot.A buddy of mine is similar. He's been thin for all of his life and once you watch him eat you know why.
>>77084201When are you tardfarms going to realize it's not what you eat but how much of it that matters?
>skinny as a rail>healthyBeing that skinny isn’t healthy
>>77084892>this guy got married at 22 even though he's weirdWhy aren't you married yet, /fit/?
>>77085207>bulimia is rough on the bodyWhat an astounding observation
Going on a fuck ton of hair loss medication and supplements soon. Will this fuck my health or nah?
>>77082475>hair loss medication>no actual prescription medication or even things that are actually clinically proven to work just OTC memesNigger just take fin+min already, contrary to the memes your dick doesn't just automatically explode the moment fin touches your body, you're supposed to have this conversation with a doctor not losers on a zimbabwean basket weaving board
None of this does diddly shit.Finasteride or dutasteride. That's it.
Shampoo causes hairloss, stop using it
>>77084088Hair looks like shit without it so I can't.
>>77084057The fearmongering over finasteride is so tiring.
Falling edition
>>77085499it's in the file name
>>77079295Amazing, look at that slam pig
>>77085248I would join ICE to fuck the cute retard on the floor
>>77084538This doesn't belong here. A man of his regal bearing is allowed to be plump
>>77085248First girl and probably the retard can get it
>>77083961/pol/tards are so fucking cringe that you've successfully made me hate jeff less in comparison
>>77083924He keeps barking like a chihuahua about "muh science lifting" even though NFL coaches have already gotten science based lifting down. It's as simple as squatting and benching with progressively heavier weights. Also he's weirdly anti-anime which makes it look like he's overcompensating for being a manlet. Meanwhile the actual giants like Eddie Hall have Dragon Ball posters in their home gyms.
>>77083924canuck
>>77085135This. Jeff’s such a pencilneck for 3 reasons: 1, he’s constantly stretching his neck in every photo and video to milk every nanometer of height. 2, he almost exclusively does isolations with almost no yoke, neck or dedicated trap training. 3, the little trap training he does is complete shit, he’s preached kelso shrugs forever yet they do nothing for him. It also doesn’t help that he’s just not naturally meant to be big, so any size he does put on just makes him look like a skinny dude in a muscle suit.
>>77085748He did a neck training video once that was hilarious because he puts a contraption on his head that looks like a medieval torture device. In additon to his other retarded meme-worthy exercises and my overall active imagination, I picture him uploading a video about new scientific neck exercises which is basically him hanging himself from a pullup bar and doing pained contortions for reps
What's the point of the push ups when weighted dips and bench press exist? Are you supposed to do 700 push ups to see any results? Seems like meaningless cardio to me
Pushuptards don't know how to build muscle I hate them
>there is only one variation of push upBunch of gearcels here who wouldn't last 2 weeks if their beloved corporate gym closed down
>>77084956You're absolutely delusional, lil bro.
>>77083832>I can only do 45>I am a fat fuckshocking
>>7708558870kg is anything but fat lol.
Is 4 sets too much muscle fatigue? 2 sets til failure has more mechanical tension/microtears and last 2 sets of a 4 set would just be useless in comparasion.
>>77085791get thisjust lift andand see what worksfor youwoah
>>77085793Wow that's very helpful advice nigga you must be super shredded and huge