![1425482244992[2].png](https://i.imgur.com/KsxjuG3.jpg "1425482244992[2].png")
You have 10 seconds to reply with the most important fitness lesson you have learned in your life.
>>36542370
Eat more
>>36542370
Progressive overload/good form
>>36542370
4 scoops 2-3 times a day
>>36542370
Don't procrastinate.
Eat. Be consistent. It's not about "motivation" and being hyped for every workout; it's about making lifting just another part of your weekly routine, like doing laundry or grocery shopping
>>36542370
squeeze your muscles. And dont be fat!
>>36542370
If you lift to impress you will be unhappy....
>>36542370
Bitches ain't shit but hoes and tricks.
Laziness breeds laziness.
>>36542382
come on
>>36542459
Out of every possible answer, this one will always be the most correct.
>Doesn't matter what I eat, but it just makes it even harder to make it.
actually go lift on your schedule no matter what, barring sickness or vacations
>>36542370
People who don't go to the gym will never understand what you understand.
Don't push yourself too hard
>>36542485
don't ego lift
>>36542370
If you are working for a short time goal, like dat ottermode summer body you wish to show off because you live near the beach, you are going to fail guaranteed.
Always have long term goals. Workout because you want to look good for the rest of your life, because you want to pull hoes with your body in 3+ years.
>>36542370
Change takes time, and sometimes you'll have to put a lot of work into something without getting immediate results. That was a very important lesson for me atleast.
>>36542508
this desu
form > all
>>36542370
Eat enough/PROTEIN PROTEIN breh
Read the sticky
Shit happens, get over it
>>36542526
protein is so fucking overrated. And its not hard to get enough of it either
Diet is 80%
Excersize is 20%
Shaving your inner butt makes wiping easier
>>36542589
This desu, it don't take much. The protein your body doesn't use to repair muscle damage is just converted into glucose and/or adipose tissue anyway
You have to learn ways to gain through examples of the experienced, but you also must know your own body to gain the most
>>36542649
THIS GOD DAMN THIS
everyone needs to do this
>>36542589
>>36542662
ye i've read .5-.75 per lb is more than enough
>>36542378
More details please.
Always use loose form on back exercises and just overload your back
always put the water in first
SS + GOMAD
>>36542710
>>36542649
Wet wipes. Best best of all is that I drink water before bed and first thing in the morning to get my shits on the move. I shit before my morning shower. Can't get cleaner.
>>36542459
Fucking this
Just be yourself.
>>36542370
eat, sleep, train and meditate once in a while
>>36542370
Get your squat plug fitted by a professional
>>36542370
Pull sumo, eat butt
>>36542589
It is a big deal to me coming from making every beginner mistake in the book to having a diet that better assists in building muscle. I aim for around .7 grams per pound of bodyweight now.
>>36542750
Good form is important to avoid going to snap city as well as adding more weight
Progressive overload means do either more reps/sets or add more weight
I usually start with a weight i can do 3x7 until i can do 3x12 then add more weight
>>36542370
do big lifts for muscle gains
>>36542589
I used to eat 150-200g. now at 100g and recovery is exactly the same
>>36542526
enjoy your expensive carbs. gluconeogenesis/10
>>36542768
GOMAD is bullshit.. get instant oats from myprotein and drink 2-3 shakes a day, there's no need to drink 4 liter milk a day
if it's a yummy fucking snack it doesn't count
Progressive overload/good form
consitency and diet
You're gonna make it
>>36542370
SS - not even once
It's a lifestyle not a temporary fix
Dont be a sad kunt be a sik kunt 6 scoops an hour everyday cmon get biggggg whatever it takes gomad+ss to look lile zyzz fuark lift for da bitches
>thx fit
If you're planning on staying natty, you can either pick Lean and Small, or Bulky and Big. You will have to be okay with being chubby/fat if you want to lift huge numbers.
gains that you lose from drinking/cheating on your diet once in a while can be recovered in no time so don't avoid going out with people you actually like and don't look like an autist by refusing to drink/eat something. just don't make cheating a habit. do it only when you have to. in the long run it doesn't affect your physique at all
No homo
>>36542370
Intermittent fasting works
Train really hard and eat a lot of meat, vegetables, and rice. Too many newbies get too complicated counting macros and shit and they end up quitting
>>36543001
>>36543031
gains goblin pls go
>>36542459
Lick on these nuts and suck the dick
Get the fuck out after you're done
And I hope in my ride to make a quick run
>>36542370
Stop being a pussy, and squat.
proper sleep and cardio will make you feel better than you ever thought you could
>>36542662
this is so cringy no you don't transform proteins into fat or glucose.
have you ever opened a human medicine book? most of unused Protein gets trnasferred to urea, ammonia or you basicly poop it out.
the only thing you do with too much Protein is fucking up your liver and kidneys.
Good form prevents injury; perfect form prevents progress.
>>36542649
how about proper meals? my ass is hairy as fuck still I cleanshit 95% of the time (yes i use a set wipe for control) i always wondered why people think it's normal for their shit beeing sticky. it would be a huge disadvantage running around with your shit between your butt
Whole grains
>>36542750
sorry just 10 seco
>>36542459
Most important, and by far the hardest lesson.
>>36542498
Goddamn this.
Lost a hundred pounds in a year, and simultaneously put on about 10lbs of muscle.
People don't fucking get it. Too lazy, dumb, or scared to I guess.
>>36543109
Don't try to correct people when you obviously dont know wtf you're talking about.
This is the exact reason why skellies are told to drink protein shakes
>If amino acids in the pool aren’t needed to become a protein, the body is equipped to reconfigure them either back to glucose to be used as energy or into fat.
>The remaining part of the stripped-down amino acid may be reconfigured into glucose, and it is burned for energy.
Intermittent fasting + yohimbine + caffeine + not overeating
>>36543109
Literally the opposite of true.
If you couldn't get fat from protein, none of us would eat anything besides protein
>>36542370
lift for yourself, not for girls
if you do this, you will always be motivated.
secondly,
nutrition is just as important as how hard you train.
Insulin sensitivity. Maintain thus and you maintain health.
>>36542370
5Ń…5 for fat and being ugly, 3x10 for mass and good looking
>>36542370
To get the gains, you gotta get on the gas
>>36543109
>doesn't even know basic biology and corrects other people
you can't make this shit up. just unbelievable cringe
>>36543196
then pls tell me the Arrhenius coefficients /(or michaelis-menten)for the reaction from Proteins to ketons/ketoacids and then the coeffiecient from those to glucose. yes it happens but it's not the biggest thing we do with excess Proteins.
it's like saying we all can't Drive cars anymore due to much co2 but we would still produce all electricity via coalburning
>>36543325
BAKA yes you use all excess protein as energy. pissing away protons is not even healthy, it doesn't happen
they literally teach that shit in highschool
>>36543109
Gluconeogenesis
![[Doki] A Channel - 09 (1280x720 h264 BD AAC) [032D432A].mkv_snapshot_08.37_[2016.03.26_23.16.55].png](https://i.imgur.com/bda91mp.png "[Doki] A Channel - 09 (1280x720 h264 BD AAC) [032D432A].mkv_snapshot_08.37_[2016.03.26_23.16.55].png")
>>36542370
It's not gay if you don't make eye contact.
frequency > everything else, asuming ure natty
it doesn't matter how big and strong you get if you're fat you're fundamentally unattractive
finding a training method that you will enjoy and are more likely to stick to is more important than finding one that's more efficient
>>36542370
>stay away from /fit/
try to get lean instead of bulky, so your dick doesn't look small relative to your body
>>36542370
Don't drink your calories and always do squats.
>>36542370
Don't push yourself to the point where you faint the next day from trying to break open a frozen kit kat bar
ain't nothin but a peanut
>>36542370
Homeworkouts (pushups/ chinups/ BW squats) are trash and the most boring shit ever. Should've joined a gym from the start.
>>36542370
train the lesser trained muscles like abs/obliques/forearms/sternocleidomastoid
>>36542370
Squat like the unicorns
https://www.youtube.com/watch?v=YbYWhdLO43Q
#squattypotty
>>36544340
beind squats, pullups are literally goat and nobody disputes this
mabye the problem is not the program, but the programmer
>>36544364
>literally goat and nobody disputes
pullups are cool, but nochest nolegs noarms masterrace
>>36544361
as an accountant i naturally detest marketing/commercials but this was good. still wouldnt buy one when you can put your feet up on literally anything for the same effect, though
>>36542370
squats.
Everything works, but not forever
>>36542370
Don't create excuses, for anything.
>>36542410
This
It's not a race. Take your time.
>>36542370
Avoid high sodium foods.
>>36542459
Should be stickied at the top of this board
>>36542370
remember to clean your squatplug.
>>36542370
Its not about how much you lift but how you lift it if you want to grow
>>36542378
Almost best answer in this ITT.
Good form, progressive overload and consistency.
>>36542370
Cardio improves everything in your life.
>>36544570
Will it make my dick bigger?
>>36542917
I found out when i started counting calories that my protein intake was to high while my carb and fat was to low. Especially the carbs. That was rather unexpected to be honest. I wonder if that hurts gains
>>36542370
Don't give up. Even if you have 10 or 20 bad days. Get back into it.
>>36542370
Where can I find the jacket he's wearing in OP pic?
>>36544570
kek
>>36542370
You have all your life to lift, don't hurry things up and fuck yourself in the process.
eat less you fucking fat fuck
>me to myself
>>36542370
Push - pull - legs
>>36542930
>get instant oats from myprotein
Why the fuck would you get fucking oats from a supplement company when you can get it in any regular store? It's literally just oat flour.
>>36542370
kettlebells are awesome and you can make one cheap
https://www.youtube.com/watch?v=427hjj0ZRDc
>>36542370
I should have started it when I was 17-18 and entered my prime of 20ies already shreded instead of starting at the age of 20.
>>36542370
Remember, why lift when its all about the face
squats
Focus on eccentric. Sleep. Eat. Water.
>>36542524
time and place for everything. Try lifitng a little heavier then you are used to with dumbbell rows sacrificing a little form and I guarantee the amount of weight you can dumbbell row with perfect form will increase.
Dedication and consistency.
Listen to the little signals of your body. Kettlebell cardio is the perfect extension to barbell work and is a perfect teacher for hinging at the hip. IF is a great way to schedule your meals and makes cooking a lot more effortless. Eating healthy is actually easier than eating shit, because you have to cook a lot less to be satiated. Don't be afraid to record your lifts, even if you look vain, the mirror isn't nearly enough to spot your own lifts. Programming for lifts you like and just having fun with weights is the best way to improve. You should be in the gym at least 5 days a week. Do abs.
Ignore the de-motivating factors and just fucking work out.
>>36542370
Kinobody, still learning ;-)
you can make good gains with very light weight
listen to your body and then confuse it
whatever it takes
>>36542370
It's not genetics
>>36544734
>FUCKING LMAO
>>36542370
you become the shit you repeatedly do. and if you want to become a certain person you need to do whatever it takes CMON even if you don't feel like it.
Just when you think you're not going to get any stronger/bigger and you want to give up and say Fuck it, that's going to be the time you start seeing more progress if you stick with it.
>>36544723
What do you do with them?
>>36542370
Dont start blasting and cruising before you turn 16.
>>36542370
Have enough sleep.
>>36542370
Steronz r fun
>>36544982
kettlebell swings
upright row
high pullss
>>36542370
if your knee feels liek it's about to break, don't go play basketball again or you'll feel even worse
>>36542370
4 scoops is not a shake.
>>36542410
This. Laundry and grocery shopping will occasionally blow. You won't want to go out. Something will go wrong in the middle. You will be exhausted and have 20 better things to do.
During/before those shitty sessions, remember A) it fucking HAS to get done, B) once you get started and actually do it, it'll be done before you know it, C) you will feel like shit if you don't do it, and D) don't let one bad session ruin you for the week.
lifting weights compliments your life only if the rest of it is in order. don't get absorbed by lifting and gym culture if there are more important problems to sort out than not having a great body. if it occupies your mind all day I bet you're missing something you should focus on more instead.
Don't waste too much time cutting. Getting abs when you're a complete dyel is pointless as well as difficult.
Also I would have done this
>A
3x5 bench
3xf pullups
3x5 squat
3x10 incline db bench
>B
3x5 ohp
3x5 row
Ramping deadlifts
3x10 hammer curls
>>36542370
Breathe, idiot!
>>36545175
>Dont start blasting and cruising before you turn 16.
Kek, you actually did that? Do you suffer from severe manletism now?
>>36545667
What's that routine
>>36545823
Nothing in particular. Very similar to phraks greyskull though.
>>36544583
Yes.
I gained half an inch through fat loss. Also, diamonds.
>>36545691
I topped out at 5'7". I don't know if thats because of the juice. My dad is tell but my mom is a midget so I dunno
I'm 21 so I'm not done growing yet. Maybe another inch.
>>36545681
this
dont bulk
its all about the face
Go to the gym even if you don't feel like it
Don't listen to /fit/
"stop eating then, retard."
-dad
>>36546175
THIS THIS THIS THIS
Run
>>36542370
Dedication determines your size
genetics determine how you look
>>36542370
And if I don't?
>>36542459
This.
Read the fucking sticky
>>36546049
Lol no, the roids closed your growth plates. Dumbass, shoulda waited till 23 or used mk677 before roiding. Have fun being a midget.
>>36542370
A good athlete isn't just defined by their strength or speed but also their ability to overcome/work around injuries.
>>36542370
Never quit working out.
>>36542370
Consistency.
>>36542370
you must love yourself
>>36543325
You really don't know what you'r e talking about do you, 15-20% of your energy expenditure comes from proteins at all times.
>>36542370
Don't believe that nobody in the gym is looking at you, they're always looking, always judging, always laughing....
>>36542370
keeping good form is most important. if you need to sacrifice heavier weight for lower weight to keep good form then do it. the gains will pay for themselves
>>36542370
consistency
You will not build muscle unless you eat at a caloric surplus. Took months for me to realize :(
>>36542766
underrated
Just keep lofting everyday. Youll get stronger/bigger with good diet as well
>>36542370
Ask people to check your form or go with a friend who knows what he's doing
>>36542905
I mostly do 3x8
But i see it as my goal, so when i can actually do 24 reps in only 3 sets. I add more weight
>>36542370
JUST DO IT
Form
>>36542370
Loaded carries are, bang for buck, the best thing you can do if you are limited with time or money
>>36542372
Have an upboat
Form is god
you can't make a ho a housewife
>>36544414
This is the hardest thing ever for me.
My brain will think of crazy, creative ways to find an excuse that seems legit and logical.
Nobīdes how to stop this, any help would be much appreciated.
>>36542370
Fibre enough get good should be.
squats are life
>>36542370
Thanks Bill Cozy
>>36542370
IT'S NOT A HOBBY
IT'S A LIFESTYLE
consistency is more important than the perfect routine or diet.
Do sprints. Vertical increased because of that.
lifting wont fix your life but it will make the shitty times feel better
Never forget the lifting plug.
>>36542410
>>36542495
>>36546189
>>36549976
these anons said it better. how to get strong:
1. lift at least 3 times a week
there is no step 2
>>36542370
Don't quit
>>36542370
%80 nutrition
%20 training
>>36542639
This
>>36542370
> 90% diet
> 10% exercise
>>36542765
How serious are you?
Your diet is everything.
>>36550419
95% diet
5% exercise
>>36542370
continuity is power
>>36542370
Discipline is freedom.
>>36542370
GOTTA EAT BIG TO GET BIG, C'MON!
>>36542370
Calories in, calories out. It literally CAN'T work any other way.
This is a slow journey. Consistency is key and there will be weeks and months of grinding without any significant progress or changes.
SS is troll
use steroids.
>>36543137
Same fampai ever since I stopped eating shit i dont have nasty shits anymore, but still assome hair is gross
Do it for yourself
Don't eat too much sodium
Drink enough water
Supplements can help, but try and get the strength base naturally first. The newb gainz will be your supplement.
>>36542370
that jerking exclusivity with my right hand/arm has made it noticeably larger then my left hand/arm
>>36542766
Makes a difference huh?
>>36544588
Definitely does, I was the same cause I ate like a bro but once I started upping carbs I felt like I recovered quicker and gains were much better.
>>36542750
Good form means don't hyperextend your joints all the time, keep good spinal posture ALWAYS, keep your shoulders packed and dont push your pectus bones, whatever they're called, forward to much. Etc., etc. The rare GOOD personal trainers can teach you this stuff in detail, interestingly powerlifting coaches seem to be the ones who know the most about it. Oly coaches as well. Good form massively reduces the risk of injuries, and also will really improve your strength, and the functionality of the muscle you build. In my experience it helps me put on muscle faster as well.
Progressive overload is even more important, at least in terms of getting big. (not in terms of health, lol) It means that you are increasing the difficulty of the exercise you're doing. Instead of changing from bent-over rows to T-bar rows when you plateau, but at almost the same damn weight, which is the sort of thing that lots of people do, You add more reps - or you add more weight. As soon as your potential reps have gone up by 50% of where they started on a particular exercise, you need to add more weight to the damn bar! Increasing the intensity and difficulty is key to not plateauing.
>>36542913
What do you mean by this? Anyone can clarify his statement?
>>36550984
yes
do big lifts for muscle gains
>>36543109
100% Wrong. It's the opposite. Your body CAN transform proteins into sugars and use them to add fat, and protein does NOT fuck up your liver and kidneys. That only happens when your kidneys do not function properly.
Source: Broscience and old wives' tales.
>>36549908
Then you and your wife pitch a temper tantrum and blame racism on the fact that neither of you have ever won a "best wall" award.
>>36543083
This
>>36542370
Eating 'til full and well above maintenance while significantly limiting your sugar and simple carb intake will lead to drastic changes in body composition if you also train heavy.
Also, training moderate weights to complete failure can be as effective as training heavy. Going to failure is a crucial aspect of gaining muscle when you're not on the sauce.
>>36551035
> Going to failure is a crucial aspect of gaining muscle when you're not on the sauce.
Wat. My lesson was that I got the same gains whether I went to failure or not. Going to failure just increased how long it took to recover.
>>36550999
"Further complicating the issue in regards to quantifying fat synthesis from protein is the amino acid composition of the protein consumed, as it varies depending on the protein source. Amino acids are either glucogenic, ketogenic, or both, and use different metabolic pathways for fat synthesis. For example, a glucogenic amino acid must first be converted to glucose (de novo gluconegenesis) once it can contribute to fat synthesis via de novo lipogenesis, while a ketogenic amino acid can contribute via a more direct pathway (via acetyl-CoA).
I might revisit this topic again some day, as I've discussed it with some smart biochemists, but the key point here is that protein cannot contribute to fat gain directly to any meaningful degree. Even in highly artificial scenarios, such as overfeeding thousands of calories of pure protein, would yield fat gain that is a lot less than what's estimated from traditional formulas (i.e. 700 calorie surplus of fat or carbs = +0.1 kg weight gain is not true for a protein surplus)."
http://www.leangains.com/2010/11/cheat-day-strategies-for-hedonist.html
>>36551072
Some more recent studies showed that using a weight that led to failure at around 25-30 reps led to the same amount of muscle hypertrophy as using your one-rep max as long as the lighter weight was lifted to absolute muscle failure. It did not increase strength to the same degree, but it affected muscle growth just as much. Going to failure increases micro muscle damage, increases blood flow, raises heart rate more, and basically induces more shock to the body. As long as the workout is followed by more-than-adequate nutrition for recovery, then it's the best method for maximum muscle size gains.
>>36551137
More accurately, the study showed that it led to elevated protein synthesis same as heavy lifting. This is not the same thing as growth.
>>36542370
do cardio
the only thing you need to lift is your feelings
>>36542370
you gotta love urself to be motivated
>>36542459
fart before you lift
>>36542649
Please describe for a retard exactly how and where I should trim/shave? I have an electric trimmer designated for gross shit that gets cleaned regularly.
>>36551015
Gonna need an explanation
>>36542459
You didn't happen to meet these tricky hoes at a bar one night when you fucked them while they were drunk?
>>36542370
It's not a chore, it's fun.
>>36544583
Cardio regulates test so by that logic yes
>>36550799
Don't fuck your back up
Mine would be:
Dont take it too far youre gonna loose the fun in it if you do
>>36552047
Will Smith's wife started the #oscarssowhite bullshit because will smith didn't get nominated for his shitty performance in that NFL concussion scandal movie
>>36542370
Diet is as important as a good workout routine.
keep going
>>36545421
You don't enjoy lifting?
Read The Sticky.
Stop drinking coke.
Cardio doesn’t kill gains.
Lift for yourself & loved ones.
Be humble.
Picture yourself in 10 years, do you want muscle or fat?
someone will always be bigger than you, don't compare yourself to others.
roids are for athletes, not you.
take a week off every 3 months.
don't give up or you will be lonely forever.
Eat a whole avocado and drink at least 2 liters of green tea every day. Protein is a total meme.
>>36542370
Eat and be consistent.
Not only in the gym, strive to become the best you in academics, work, hobbies, everywhere.
1: Commitment & dedication > equipment, theory, trainers, protein shakes, and 'the perfect split'
2: Roids > 1
3: Lifting is not fair so don't pretend it's meant to be. Do it or don't.
>>36552298
T H I S
H
I
S
Being fit and having muscles won't reduce your anxiety and panic, it can even make them worse because more people are looking at you and some of them are mean because they are jealous.
>>36552998
Being fit and having muscles totally reduced my anxiety and panic, thanks to the self-confidence boost and even if it's not very visible I'm fit under winter clothes
>>36542370
Food and consistency, the lifts will eventually go up and the fat will subside but only if you keep checking your food and you dont stop going for the gym for months
>>36542372
Din' work out so well for this guy tho.
>>36542370
everyone thats bigger than me is on steroid.
None of it matters if you can't stay consistent and realize it's a never ending commitment
>>36542370
Push yourself but do not exceed what your body can handle. The risk of injury is way bigger than you think, and it's not just about damaging muscles and tendons. There's much else to it
>>36542370
It's all about genetics.
>>36542370
Consistency is everything and if you can't bring that up you might as well quit
>>36542370
I want to fuck this man in the OP. Who is it?
>>36552998
This. Although people aren't jealous, they just tell me I'm disgusting because women shouldn't have muscles.
The sooner you start working on mobility the better.
Never stopping is easier than starting again
>>36553111
>in the OP
You have to go back to plebit
>>36553149
Opening Picture :^)
stay mad.
>>36542370
Follow the fucking program
