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Whats the fastest way of making the 15-20 minites of post workout cardio swing by ?
13 replies and 3 images submitted. Click here to view.
>>
>>35089633
by not doing it
>>
>>35089633
I just listen to music.

But I also bike instead of jog (my knees suck), so it's pretty enjoyable regardless.
>>
>>35089633
>doing cardio
>making it
Top kek

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I've been eating only this for the past year, every day. Mostly because all I have to do is defrost some shit or I don't have to do anything at all.

Is there anything wrong with this? Should I remove or add something?
27 replies and 5 images submitted. Click here to view.
>>
what the fuck are you trying to do
>>
Needs more meat. Too much green tea. Shit routine. Needs variety for micros if not your sanity (mixed nuts vs cashews). Replace tuna with sardines
Whats the green shit in your second meal?
>>
>>35089581
Dude you're gonna get mad kidney stones drinking all that tea and what the fuck do you mean absorbing garlic through your skin

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what muscles should i exercise to deal with having wide hips?
17 replies and 3 images submitted. Click here to view.
>>
squats
deadlifts
side bends
pull ups
bench press
OHP

anything that'll widen out your legs or torso will minimize your wide hips.

And odds are your hips are normal, you're just DYEL.
>>
>>35089307
dealing with it 1xAMRAP

getting your back wider might be somewhat helpful too
>>
>>35089307
Shoulders

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Im doing SS. When i get to squats, i might take breaks of up to 4 minutes between sets.

Is this bad / harmful in any way?
15 replies and 4 images submitted. Click here to view.
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>How long should I rest between sets, exercises, and during warmups?

This is a strength program first, and a "mass and conditioning program" second. As such, you rest as long as necessary between sets.

During the warmup, rest between sets will be minimal. You want to get blood into the area, raise the temperature of the associated musculature and connective tissue, take some time to practice the exercise with lighter weights, and increase tissue elasticity. With the usage of light(er) weights during your warmups, you can...
Comment too long. Click here to view the full text.
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>>35089217
not at all
when i squatted 385x5 my body simply demanded 7-8 minutes if rest between sets

take your time on heavy sets
stuff like curls, side delts, etc. are usually done with 45s-1.5min of rest (depending on weight adn reps)
>>
>>35089217
You aren't doing the program because you didn't read the book

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>tfw too much muscle/fat around my cheeks and jaw makes my smile look ugly
>not sure if it's mainly fat or muscle because I'm around 20% bf and never been lower.
any way to reduce face muscle? or is cutting my only option?
14 replies and 1 images submitted. Click here to view.
>>
>fat face
>"20"% bf
Cut like a teen girl who needs attention
>>
It's all fat, or at least the most relevant part. Not sure how would would 'reduce face muscle' anyway, aside from being put into a medically induced coma for months.
>>
>>35089185
I am a gril I don't want attention just self conscious. I am asian so maybe it's just my phenotypes

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>120lbs
>5'10

Whew lad. Whew fucking lad.

And that's after 5 whole months of lifting religiously.

I don't get it, but hey. That's life.

Could you guys at least tell me what you eat in a day so I could try to make a sort of template? I think I need a lot of cals.
18 replies and 4 images submitted. Click here to view.
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>>35088923
>tfw you'll never be that handsome
>>
god u dumb ass fag

how fuckin retarded are u

just eat like its not that hard look at the nutrition facts and count your calories

you dont even need to count calories

just be not retarded and eat more than a 12 year old girl
>>
>>35088923
pics of body please

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Who else considering suicide over shit genetics here?
Tfw never gonna make it
77 replies and 10 images submitted. Click here to view.
>>
Lemme see you got
>Chest gap
>Gyno
>Flared ribs
>Fucked up abs
So how you gonna do it
>>
>>35088836
>Nice chest, filled out nicely
chestgap doesnt look that bad
>i have a chest gap too take me for it
>that.. V thingy at your peepee
>>35088852
>chest gap
His chest gap isnt bad looks pretty good desu
>gyno
THATS MINOR GYNO FUCK OFF
>Flared ribs
do you even know...
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>>35088908
Thanks for the support but he's right my ribs do stick out and it looks shit, he was right about everything pretty much except he missed some things even :(

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Introducing the Bar-Belle.

Will you guys help me on kickstarter?
90 replies and 16 images submitted. Click here to view.
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>>35088771
10/10 would fuck.
>>
What happens when you blow your load in one side and it becomes unbalanced?
>>
>>35088771
depends, is there a mouth on the other side?

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>about to start next set
>suddenly gotta fart
>you try to ease it out quietly so you won't feel that uncomfortable pressure in your guts or accidentally rip it loud while liftan
>shit yourself a little

Do you go to the bathroom right then or do your set first?
14 replies and 4 images submitted. Click here to view.
>>
>>35088750
Bathroom man
>>
Finish gym session and then go home for a wash.
Once it happens to you every work out session you'll see Im right. Im speaking from experience.
>>
>>35088783
you shouldn't be shitting yourself every workout senpai

you're probably not eating enough fibre

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Need shoes on account that mine literally got stolen by some guy at the gym. I'm already buying new shoes however since my old ones were not ideal for the gym.
I've been looking at pic related but id like to see what other people are wearing. Also, the guy who stole my gym bag was white, repeat White. Such betrayal.
15 replies and 6 images submitted. Click here to view.
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Unless you do oly chucks are probably good enough for you.
>>
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I use these, theyre comfortable, balanced and wont break your bank
>>
>stealing
>not black

Pick one and only one you gigantic faggot

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Hey guys, i have a home gym and don't want to buy a pulley system. What is a good alternative for face pulls? I'm looking for something to bring up the rear delts and/or work external rotation.
11 replies and 1 images submitted. Click here to view.
>>
just buy some bands faggot
>>
>>35088722
You can use bands for facepulls, which actually works really well.
You can also do facepulls with dumbbells/little plates lying prone on an incline bench.
>>
>>35088722
Do bent over reverse flys, rest head on the wall or something so avoid making it a lower back nightmare

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/fit/
What do you think about Jeff Cavaliere "Athlean-X"?

https://m.youtube.com/watch?v=y1r9toPQNkM
21 replies and 4 images submitted. Click here to view.
>>
>>35088693
looks like scoobys boyfriend
>>
>>35088693
He sprouts simplified biomechanics as reasons to not do accessory movements and does all his videos shirtless, because he's DYEL in clothes.

He seems to make sense, but, seriously, do you know of anybody who has ever had an injury from pressing behind the neck?
>>
Just watched his video on elbows injuries.
He seems to know what he's talking about.

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Steroid general

Lifting for chicas edition

Previous thread >>35079901
255 replies and 48 images submitted. Click here to view.
>>
First for cheerleading
>>
>>35088608
Not a single chicas achived :(
>>
>>35087931
normally first get pip the next day

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Okay, starting the thread last night after taking my painkiller was not the best way to share info.

I'm awake and only on ibuprofen right now, with nothing to do but rest and get fat. No work all week, no gym all month, maybe I'll get on the treadmill soon.

I had surgery to fix an inguinal hernia but upon opening me up, they found a femoral hernia. This is apparently a much rarer, more dangerous type.

I got it from genetics and lifting.

If you have questions, go ahead and ask. I'm home all the live long day.
24 replies and 4 images submitted. Click here to view.
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>>35088449
Do you have any post-op questions anon? i am a nurse
>>
>>35088470
Shit really? cool. My biggest complaint about this is the near total lack of post-op info I was given. I was only told not to lift more than 5kg for a month and no contact sports for 3 weeks.

I feel really gross. Can I walk on the treadmill? I'm taking stool softener but it isn't working. Can I jam a glycerin suppository up my butthole? I had like two dozen desserts last weekend and my guts are locked up something fierce.

And should I vape instead of smoke cigs or are they equally bad?
>>
How did you get the hernia OP?

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I exercise at home and I can only do flat or incline bench press but cant do decline. Which prevents me develop the lower chest so what can i do to work that lower chest area?

Which exercises would you suggest?
13 replies and 5 images submitted. Click here to view.
>>
>>35088425
get your bench to at least 220b and work up from there, you\ll get a bigger chest like that, theres no way of isloating lower or higher pec, they're all the same thing.
>>
chair dips?
>>
>>35088425
they both max at around 350 in decline

on benching:
there are only 2 heads of chest: sternal and clavicular
flat bench hits both, but emphasis is put more on sternal chest
incline (and ohp to a lesser degree) hit clavicular chest a bit better

overall it won't make much difference untill you have decent mass and need only to refine it further

tldr focus on benching more and don't worry about small details

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