I'm poor and I need something cheap, but healthy to eat and good for gains.
What do?

best way to gain weight

>>570973708
Is it true that screaming "AYY LMAO" every time you lift will get you otherworldly gains?

I'm an ectomorph, I can eat like crazy but have a hard time gaining weight. What is a good calorie intake? and what would be a good training schedule for me? I'm 6'2 and weigh 165 pounds

Hi, i am 22, 135 pounds, 6 feet tall and cannot gain weight for my life.

I been lifting weights constantly for the past few months but haven't seen much improvement, i try to eat every 3 hours to keep myself full and am drinking mostly water.

Any tips? It's rather annoying to stay as slim as i am right now because i want to seriously gain weight. My metabolism is too fast to be honest and if i don't eat something every 4-5 hours i feel like im going to be sick.

>>570973898
Tunafish is a good and cheap protein source.
Use a lot of olive oil!

What can I do to speed healing of a pinched nerve in shoulder compounded by tendinitis?

How can i get my metabolism up?

>>570974076
Gosh darn it.
Tuna is one of my only food dislikes.
;_;

Thanks anyway.

>>570973708
The picture's bench press form sucks, he's going to fuck his rotater cuffs like that. Elbows need to be closer to the sides of his body, bar needs to be more towards his belly button.

>>570974072
I know your pain bro, I'm 25 and weigh 165. It's a pain in the ass trying to gain weight, I also eat like crazy and gain nothing.

are pushups really a super-exercise?

ive trained for 5 years and im still the same
im 1,79m tall
73kg heavy and 23 years old.

Making gains, but struggling with chest mass. Do flies, incline, flat, and decline bench press.

What else can I do for chest?

>>570973708
i mainly want to work out my pecs and shoulders any good workout recommendations?

>>570974072
>>570974371
>>570974017
Count calories. Eat more calories than your TDEE. Easy stuff.

>>570974017
500 kcals more than bmr a day.
Think at least 2grams of protein per kilo bodyweight.

>>570974019
hahaha, funny

>>570974061
As I said, 500 kcals more than BMR.
Eat a lot of nuts, cashews is nice.

>>570974184
that's a hard one. You should go to a physiotherapist. Try a lot of streching and movement to geet the blood flowing

>>570973708
how 2 get moar bone?

>>570973708
>PT
Lol gtfo fag, personal trainers are literally useless
"I want to put on muscle"
Every single one of them tells me to use stupid ass machines and do a billion reps

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>>570973708
I'm a skinnyfag, I don't have a gram of fat or muscle on my body. How long time and how much work would it take to reach this?

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Is this a good shoulder workout ?

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>>570973708

How might one obtain a six pack?

can you actually train gyno away? i tried to and have decent mucle in my breast but the "puffyness" is still there, will this go away if i continue? (current weight is 62kg, height 173cm)

>>570973708
I have that book

>>570973708
I want to gain some weight before starting to work out, I am very skinny and no matter what I eat I don't seem to gain anything. What would you recommend?

>>570973708
I've just really begun working out. I go three days a week, and eat olive garden pasta every day.

Monday I work arms back, WED is chest leg, FRI is arms back

then I do MON chest/leg, WED Arms back, Fri Chest Legs

what should I do to maximize gains?

>>570973708
I'm a hard gainer. Starting a hypertrophy routine. Any tips on eating?

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>>570973708

For the past three weeks I've been going to the gym 5 nights a week. I know it's generally suggested to not go so much but I've been focusing on different aspects of my body on different nights.

I do cardio every night. Cardio and lower torso one night, then cardio and upper torso the next. Atm I'm looking to lose excess fat and replace it with pure muscle.

Any suggestions to speed this process up?

>>570973708
Fix to pec imbalances? Tried dumbells and strengthening left tricep/side. (Left pec fuller than right)

>>570973708
I need a list of all the ab exercises you have/know of, I need to get them 6 pack. I know diet is key for that shit so don't elaborate on it.

>>570973708
I'm 5'9'' and 120 lbs, pretty skinny/ small frame
How big do you see guys like me get with decent effort and diet?

I don't want to overhaul my lifestyle and become a gym rat with a restrictive diet. Something more reasonable.

Your mum keeps wearing me out, what can I do to increase my stamina?

>>570974764
>>570974836
Count calories. Eat more calories than your TDEE. Easy stuff..

>>570973708
How to increase my APM?

>>570974371
you don't eat like crazy.

That's what I used to say, you don't know what crazy is yet, you'll find it if you're really motivated to gain weight.

>>570974310
fiber, water, less carbs, more fat, PROTEIN

>>570974353
There is no ''correct'' way to do a benchpress.
Something might work for me, a very different form might work for you...

>>570974424
nope

>>570974426
2 g protein per kg bodyweight, 500 kcals over BMR

>>570974431
Multi joint movements, check it up. That's what gives your body naturally more testosterone and growth hormone.

>>570973708
Best workouts for beginner targeting abs (have done very little ab training )
Hopefully any that you know that can be incorporated in a circuit or plyometrics

>>570973708
Sup anon,

So I lost a load of weight over the past two years (23 now) and i'm about 12 stone. I've got a couple of questions:

1. I've still got a fair bit of belly fat. What would you say would help the most in getting rid of this. Bearing in mind my diet is not too bad, I eat fairly clean and I get a lot of regular exercise (mainly walking)

2. Since losing weight, i've noticed some definition coming out in my arms which is cool. I'd like to generally beef up my arms a bit though. I walk everywhere and carry a ton of camera equipment with me most days so my upper body strength is good, however my arms by comparison look quite skinny, how can I bulk them up without looking phat as fuck.

thanks man

>>570974072
eat every two hours.

Best way to increase STRENGTH and DEXTERITY stats?

Hello anon, I've been trought a bunch of operations and need to stay in bed for the last year, I used to play Football as the defensive captain, and could easily do a perfect split, now I'm getting tired by the simplest of things and I developed a small pot belly, What's the best way to start again?

>>570974642
bar upright row will fuck up your wrists over time as you increase weight. stop doing it, and switch it out with overhead press.

>>570973708
i've benn working out for a few years, but lately my weight is just going wild. I eat 500-800 cal over TDEE, and I gain fat (obviously), but shouldn't I still be gaining muscles? Or is it a limit.

>>570974630
That's fucked up. I've done my studies at norwegian school of sport sciences, i know what i do.

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>>570975034
>There is no "correct" way to do a benchpress.
Abandon thread.

I have 2 dumbbells.
What are the most useful home work outs with these?

what kind of wage do you pull in?
how many clients do you have up to at any one time?

been experimenting with my meal structure of late, i.e. having large meals involving carbs, fruit&veg and protein in the morning and having simple small dishes later on, what do you think is the best way to structure meal times?

Also what do you recommend to a guy with a sweet-tooth trying to cut down heavily on sugars?

This is probably more of a question for a doctor or athletic trainer, but a neither of them would do anything about it, just tell me if I'm right or wrong, and I'm afraid if I verified with them I might not get cleared to play:
I'm pretty sure I broke my right big toe (though without an X-ray it can't be sure). Would it be advisable to continue to go 100% at practice (football) or should I try to take it easy? I know broken fingers and toes are both pretty minor, so in my head I should be fine and I was just going to go with it until I saw this thread.

Best rep/set count to build size?

Been working out 3x a week for almost a year now, doing 3x8's on 4 or so workouts per muscle group

>>570973708
i used to be 215lbs now im 180 and fit. I'm trying to work off the fat I still have on my stomach. how do i get shredded? techniques, diet etc

>>570973708
about how much does a personal trainer make?

>>570973708
Cant gain chest mass, i've been lifting for almost 3 years, done numerous exercises and still no progress, im also having difficulties gaining at all, i eat almost 3x/kg protein a day but still a very shitty progress, wat do?

How do I work off my man-tits? I've been slimming down lately and I've been doing well (like 190 to 150), anyway I look pretty good but my man tits just wont go away. Any specific exercises I can do to get rid of them?

Can you recommend a good work out routine using only a barbell.

I'm currently on a strict diet of 1400 calories and looking to improve my weight loss from dieting.

Currently at 92kg and want to drop another 15kg, but don't mind putting some back on in muscle mass.

What's a good 3 day routine assuming that I run and do other leg work on off days

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>>570974630
What the hell is wrong with you. Personal Trainers go to college just like everyone else to get their degree. They have a useful profession just like most people.

I have a personal trainer and I wouldn't know what to do without him. Of course, now I kinda do but back when I first started out I didn't. Think before you post jackass.

>Every single one of them tells me to use stupid ass machines and do a billion reps
No shit, that's called working out.

>>570975051
google static excercises for abs, check out windmills, etc.

>>570975156
cut the carbs for 2 weeks, do a lot of curls and extentions, do drop sets

>>570975220
check smolov jr

>>570975237
walk, run, walk, run. Write down what really motivates you. read it every fucking day!

>>570973708


OP I'm 6'6" and only 160. It's fucking annoying. I do half an hour to an hour workouts three times a week. I'm in decent shape. How do I bulk up some? I eat pretty normally, I sometimes skip a meal just because I forget or the time but I usually make up for it in another meal by eating a lot more.

I'm really at a loss. The men in my family are pretty twiggy like me, I don't want to be like that. Advice.

Also my diet. I mostly eat fruits, vegetables. I'm not a vegetarian, I just don't like to cook meat all that much and I don't eat out. Any way to bulk up without meats?

Thanks bro

what do you think about yoga?

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>>570973708
PT is no education and you don't know shit about clean eating.

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>be me, 20
>60kg
>do french boxing
>doing great (europe championship, going to world championship soon, etc)
>very hard trainings
>not even a kg gained whole year
>drinking proteins
>eatting more calories than a pig

>>570975270
Protein intake past 2g per kg bodyweight??

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>>570975270
This chart seems pretty accurate.

I'm trying this superset program to cut a bit and get leaner. I'm 85kg and i'm aiming to get around 80 kg without losing much muscle. What diet should i combine it with? I'm currently on a low fat diet. Could you give me any tips for better cutting?

>>570975034
>>>570974424
>nope

why not?

>>570975573
bump

>>570973708
When you do power cleans, does it matter if your elbows are up at the end?

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I'm 6 foot 1 and I weigh about 430 lbs. I've had about enough of being fat. Yesterday, I joined a planet fitness that's like a 5 minute drive from my house. I'm going to start going early in the mornings regularly on Monday. Any advice? I'm thinking about walking/jogging on the treadmills for about an hour a day doing some interval workouts.

Yeah I know i'm fucking fat

>>570973708
which type of training is best for functional muscle build instead of beauty.

is making unatural movements which hurts the muscles a little good?

>>570974315
Milk and oats.

What are some awesome ab workouts? So far my ab day consists of weighted planks, two types of leg raises, rope crunches and weighted situps.

what kind of back exercises can you do if you have a rod in your back from L3-S2 with sciatic nerve damage (and obviously pain) but want to strengthen it?

>>570975295
Sell them and buy a gym membership. You can maybe work shoulders, bicep, tricep and maybe chest, but there's no way those weights will be efficient for long.

I am 21, about 6' 2", and 185 pounds. I'm ever slightly overweight but recently i started using the gym at my college because it's included in tuition. I want to lose a bit of weight but above all just tone my muscles and get a solid physique.

My eating habits are absolute shit and i usually dont do specific workout days, i just kind of do everything at once. Free weight exercises, cardio with treadmills and elypticals, and a couple of machines here and there.

are there any general tips you can give me? what exercises do you find are best for arms? abs? any particular stretches i should be doing?

>>570976446
Jogging seems like it would explode your knees, ride a bike.

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>>570973708
where can i buy this stamina upgrade?

>>570975294
check out how the norwegian national powerlifting team lift benchpress. You will be shocked of the variety in form.

>>570975295
Dumbell press, dumbell row, dumbell squat, etc

>>570975325
around 50 dollars per hour ( this is in norway)
Only one person.

>>570974072
>My metabolism is too fast to be honest
It isn't. Metabolism varies very slightly between people. Fast/slow metabolism is just a myth. You're just another hungry skeleton that isn't accustomed to eating big.

how can you train someone as a basement dweller doughnut rapist?

I currently weigh like 250+ and I'm 5'10. Any extended cardio leaves me gasping for air. How does one begin to lose weight at stages where regular exercise becomes quite difficult?

>>570976553
What kind of fucking stupid question is that?
>Functional muscle
Do you think that you just become a immobile block of muscle if you train like a body builder?

Squats, deadlifts, pullups and shit is "functional" and builds a lot of stuff.

>>570974676
>>570975051
>>570974887

Anything that makes you flex spine/lower the distance between ribs and pelvis.
Low reps hard exercises, not bazillion reps easy shit.

I like dragon flags and windshield wipers.

Good beginner move: crunches. Google crunch variations for progression. You want to get better, don't you?

L-sits. A good move involving lots of muscles and joints, and also training some balance.

Sit ups are great for training your hip flexors. Do them to get better at sports. Not a good exercise for abs though.
Leg raises are nice.

Wouldn't recommend: v-sit

>>570975406
Nope. take it easy!!

>>570975573
try 5x5, and different kind of sets, like dropset, superset, giantsett, clousterset

>>570975730
check previous answers

>>570973708
I go to the gym regularly but I typically stay away from free weights. I'm a bit intimidated by the grunts and jock attitude of the guys over there. Are machines bad for me? How do I learn to properly use free weights without hurting myself? Can I just do it through research or do I need to pay some faggot like you with minimal education to teach me?

>>570974353
the more your elbows get close to your body more you force your triceps, in that pic he is training pectoral

>>570973708
How do the guys who get big eat so much? Im not a skeleton any more but i know i need to eat more and have a hard time forcing myself to eat.

>>570976938
take walks, they calm your mind and are great exersice

>>570976781
One thing I have learned is that you don't want to do all muscle groups in one go, unless you have at least 3 hours to work out.

You are going to want at least 3 set dates throughout the week where you will work out for about 30 minutes to an hour.

For each day you will want to work on certain muscle groups. One day could be legs, the next day could be chest and triceps, and the final day could be back and biceps.

You just gotta figure out what works for you, but you definitely don't want to do all muscle groups or you won't get a good workout in.

>>570973708
How do I work out my biceps without any equipment?

>>570973708
I always wanted to gain a lot of strength, but not too much mass. Is that possible?

Hey OP! I'm a big guy, 6'3", 320 pounds in total, 220 pounds of lean mass, and 100 pounds of fat. How is the best way to get rid of the fat? I dont like aerobics, neither bodybuilding, i like exercices of strenght.

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>>570973708
For everyone.

Alright OP here's an actual question.

I'm 19, 160 pounds, 6'1, and preparing for US Army Basic Training in 6 months.

I've been running for roughly a month, and I see no progress whatsoever. I don't have asthma, I don't have lung problems, and I've tried breathing techniques that everyone else uses. I have comfortable running shoes, but for the life of me, my cardio cannot be better. I also CANNOT gain any muscle, I'm slender and tall.

What's going on/what should I do? I have a weekly budget of maybe $30.

>>570973708
Mr.trainer what i could do in order to achieve more muscle mass? I'm 6'4'' ft and it's very hard for me to do it. Maybe you have general bodybuilding tips for tall guys?

>>570977169
a bodybuilder and a karate-master in a fight, who will win?

>>570973708
What do you personally recomend to define the lower chest, purely for aesthetics tbh cos bench flyes etc arent doing it

>>570977535
Keep lifting. Cound kcal. Eat less.

>>570975781
Massage them like in those anime. Seriously though, you need to diet more. It's just fat.

>>570973708
i want to build mass, im doing a split routine with sets of 4x10, do you recomend to change it for 3x5 or 5x5? also im bulking

>>570977647
Are you eating a lot?

>>570973708
Is it alright I continue to only use weights for my squats? I don't like using weights in other situations since they scare me. I like to add that I feel good after doing my workout, in terms of getting shit done.

>>570977909
I eat three square meals a day, and drink a fuck ton of water.

>>570977728
Towel rows.

>>570974076
I have a hard time building chest muscle, espeacially lower pectoral, any suggestions?

>>570977652
gorilla

How do I start running?
Most other physical exersions I can power through, but whenever I run it gets difficult to breathe and I feel like I may throw up, which makes me not want to ever run, which makes me not get better at running, which leaves me with these problems.

>>570973708

want to be a cop.
85 kg, 1,70m, no sports since 2010
Best things I can do??

>>570976173
Great for mobility and mental training!

>>570976187
http://www.nih.no/en/

>>570976214
Less cardio, even more calories. Eat A LOT of nuts

>>570976241
>t 2g
yes, if im 100 kg i have to eat 200 grams of protein every day!

>>570976281
Low carb, high protein

>>570976342
No external load

>>570976376
Yes. it creates stability and a straight back!

>>570976446
Great man!! Try rowing!

>>570976553
google multi joint movements

>>570976626
try heavy squatting and other exercises that need abdominal pressure.

I like jogging, if i want to jog in the morning, right after i wake up, should I eat something prior? Because generally when i do, it doesn't sit very well, is it okay to go jogging with an empty stomach?

>>570977535
>220 pounds of lean mass
lol

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>>570973708
How does it feel, knowing that you will always be inferior to biochemists

>>570978107
>try heavy squatting and other exercises that need abdominal pressure.
I already squat heavy. I tense my abs when deadlifting and squatting.

>>570976856

Current weight: 65kg
Current length: 176cm

Target weight: 75kg (Or just a decent body shape)

Routine: Mon: Legs, Tue: Chest/Triceps, Wed: Shoulders/Back, Thu: Biceps/Stomach, Fri: Cardio, Sat: Rest, Sun: Whatever I feel like to keep the motivation going.

Diet: All proteins, no fat, a lot of "good" calories and fibres. Drink water all the time.

How long until I get a decent body?

>>570978326
Squat lower, bitch!

I do sprinting and lifting, how can I assure that with this combo I can still gain muscle weight? Just eat a shit ton of calories in a surplus? I do not wana get fet

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TLDR, all you skinny faggots that go to the gym and just do isolation workouts hoping to get gains smh... eat a lot, take a mass gainer if you can't eat a lot and need to get your calories up, and squat/deadlift, your whole body will grow doing these, yes they suck but worth it, in a month (if done correclty) time you'll gain at least an inch on your arms just doing those without any curls garunteed

>>570973708
Best way to build up biceps?

>>570977754
Thanks, I work hard on strenght but those belly is a shame :|. 242 pounds on bench, and squat, 308 on deadlift and 660 on leg press 8 reps 4 ses., any tips?

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Is a pull up bar good for getting abs?

After working out a muscle group, should you not work it out the next day?

I'm trying to get a lot stronger, I don't really care about tone but what is a good way to just get more powerful

>>570977432
supinated pullups

>>570977728
decline press

>>570977830
google hypertrophy training

>>570976446
Change your diet you stupid fat fuck. How are people this god damn fucking dumb

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I'm 20yo 6'6 90kg ~20% bodyfat

I'm looking to achieve
-explosive strength
-not looking for muscle, but won't mind any that comes along the way
-very low bodyfat

I have no access to gym

do you recommend i do HIIT with my strength program, and with what kind of weekly schedule?

Thanks a bunch in advance

>>570973708
>>570977473
>>570978814
Is there any way to gain strength without mass?

>>570978765
Starting Strength into TM into Madcow

>>570978326
Great! Try windmills, lateral bends, and other ab excersises youve never tried!

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How did you feel about the ending of Dexter? It was cliche as hell but I'm bawling like a faggot.

>>570973708
I'm trying to cut but I'm finding myself overly hungry all the time. What are some good ways to overcome hunger?

>>570978090
selfbump

>>570974072
try taking a protein supplement. make sure you are getting 2 grams per pound. so you need 270 g of protein a day

>>570976856
only one client? how often do you see this one client max must be like 2-3 hours a day a few days a week i assumed personal trainers had like between like 3-5 clients at any one time

>>570979153
Kill yourself.

Hey OP, could you answer my question

>>570975805

>>570977651
self-bumping

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>>570973708
What's a good workout for me if I wanna be able to gyratingly ride on a black cock in reverse cowboy position? I also want to be spit roasted by two black cocks.

>>570977647
Want to gain muscle? Surprise, cardio wont help you much.

Lift weights. Heavy fucking weights.

Real exercises, not just biceps curls or machine whatsitnot isolation exercises.

Do: squats, deadlifts, bench press, chin ups, dips, overhead press: exercises where you use as many different muscles and joints as possible at once. With weights. Heavy weights.
Those are the main exercises to gain muscle, dexterity, strength.
Add extra stuff as needed or do variations of these exercises.

And continue doing some cardio on off days. I like rope skipping and burpees.
HIIT is efficient.

>>570978462
I squat way below parallel

>>570978968
Will try those thanks.

>>570979464
I don't really mind the muscle actually, I just NEED my cardio up.

I want to dunk a basketball. Do 45° Legpress machine alone, help me reach my target?

5'9 (175cm) 69kg

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>>570978107
How long should I do SS before moving to lower/upper routines and such?
What weight goals should I achieve before doing so? (pic is my current stats)

>>570978107
thanks for the training tips OP, lot of fatfags out here need this really bad :D

i already started boxing, soon starting to go swimming and jogging, doing some light yoga

i am 1.90m and weight 100kg like 10-15kg of fat i assume, i eat reasonable breakfast and lunch, and 2-3 plates for dinner(my stomach is large and need to slim down a bit so reducing amount of food)

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Do I have to follow a routine if I hit every major muscle group OP ?

>>570978086
OP pls answer.

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>>570978924
Deadlift + squats + clean and jerk + bench press

Stay with a normocaloric diet

Choose a good weight progression

I'm starting to think everybody inthis thread is fucking retarded, if you want something you eventualy know how to do it. If you need to ask on 4chan how to become stronger, then you don't really want to improve yourself

Tldr you are all fucking faggots

>>570979531
LOWER!

>>570979734

What site is this? Looks useful

>>570973708
would light cardio (like a 30 minute run twice a week) hurt gains?
I'm a hungry skeleton and I want ti get bigger but I want to also get my heart and lungs working.

>>570973708
how does it feel to know shit about nutrition. and why aren't you shredded?

Why does my bench keep stalling. I'm on a calorie surplus, I rest enough, I have a good form (I arch my upper back, I bring my shoulders back etc.). Most of the time I do sets of 5 reps. I do SS (actually now I'm doing Wendlers 5/3/1).

>lmao still 1pl8 bench

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>>570980119
Strength standards

>>570973708
what are some low calorie foods that I can fill up on?

I'm pretty skinny, 173cm height, 50 kg. I turned 18 a few days ago.
I can't each much, one meal a day due to a lazy mother. I'm planning to move out once school year is over but I want to gain at least some weight and perhaps muscles before I leave.
Is there anything I can do?
I can sign up for the gym, I got some weight gainer as well but I don't think it has a point if I don't eat properly.
Anything I can do?

>>570980295

Stop focusing on bench press and start improving your fucking overhead press. Then turn back to bench press fucking homosexual skeleton

>>570977473
>>570978934
OP is fucking busy, so if anyone can answer, thank you

Can you give me a good link with workout routines?

>>570978086
not OP but build your endurance by running for as long as you can. It doesn't have to be fast, just run until you can't to build cardio and then worry about speed.

>>570973708
I am 193 cm, 85 kg, and smoking.

I want to start running with my dog, to improve my condition, but ofcourse smoking is an issue.

Have you ever seen pretty fit people that continued to smoke?

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>>570980337
Big black cock

>>570973708
Former ultra-fatass here. Already lost 35 kg, but i can't seem to get rid of my manboobs. I'm already doing flies with my dumbbells at home (i can do areound 70 reps on 5kg each), but it doesn't seem to be enough. Any advice?

>>570980526
/fit/ sticky

how do i cure my shin splints?

Whenever I work out I feel like I'm quickly losing energy too quickly. After a while I feel like I can't do more reps, but it's not feeling "heavy".
Am I just using bad form? Any clues what I might be doing wrong?
I have been working out for months without improvement, thought at first that it might be me being new to working out

Hi there,

23, 6ft, 160lb here. I had a decently paying office job for the last year and indulged a bit too much. Never thought I could put on weight, always super skinny, until I started eating probably 3500 calories a day and not moving. I'm now a bit skinnyfat (no one would call me fat, but given the size of my body, I have too much fat around chest, neck and hips).

Been going for the gym for about 4 months, have made some noticeable progress. Current focus is eating big on workout days, lifting heavy, and sticking to TDEE on rest days. My question is, I'm tempted to cut to lose the fat I've gained before I start a proper bulk. Is this worth it, or should I just focus on bulking and lose the fat later after I've reached my target weight?

>>570980505
Getting strong means getting bigger. Do a low rep program like starting strength.

>>570980680
If you're doing 70 reps the weight is too damn light.

>>570980664
my condition wasnt bad when i smoked, and i smoked 30 grams of tabacco in 2 days, but i stopped,(very easy) and now i have even better cardio out of nowhere(duh)

clean your lungs and then increase cardio, after you done that you can start smoking again :D

Mostly everyday is the same. I go and do my routine, afterwards get a protein shake and my biceps look pretty solid for the time. The next morning i wake up and my arms are flabby as shit. It seems like im not getting any gains. Is this normal? I don't sleep very well, mostly go to bed at 3 am and wake up at 1 pm cause im a lazy good for nothing. Does my shitty sleep mess up my gains?

>>570976446
My knees are pretty good I just want to get a great treadmill workout plan started so that I can shed fat faster. I'm not too familiar with weightlifting. Planet fitness has some machines but I haven't really checked them out yet.

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>>570980787

>>570980491
>Implying I'm not OHPing.

>>570980945
I've tried adding more weight, but i end up fucking up my neck (wich is already pretty bad)

>>570973708
what exercise uses the most upper body muscles at once?
also, have you ever heard of anyone using sex as their only form of exercise and actually getting huge from it?

>>570981072
>30grams
40grams, sorry

>>570981072
hue, thanks

>>570978924
Buy a trx or som kettlebells, some equipment would really help!

>>570978934
below 6 reps, always.

>>570978973
drink a lot of water

>>570979090
start, sit down, write what motivates you the most. Read it every day! Go for it, you know what to do!

>>570979251
nope. One person, one hour at a time. They use to take one PT60 as we call it a week, and stick to programming ive given them on the other workouts...

>>570979318
kcals, a lot of them. protein: more than 2g per kg bodyweight, google hypertrophy training.

>>570979464
Very good advice

>>570979634
try cleans!

>>570979734
Try smolow JR if you want more strenght!


>>570979757
remember a lot of water! That supresses hunger!

>>570979770
you should, a varied plan is the ultimate way.
variation in reps and sets from each workout.

>>570979825
try walking fast and running in shorter periods!
You can do it!

>>570980254
Try shorter sprints instead of running.
Thats even good for the gains!

>>570980295
Try smolov jr for your benchpress!

>>570973708
i gained 500 gram muscles in 8 weeks as beginner, is that good?

>>570980337
vegetables!

>>570980505
yes sir, below 6 rep!
Follow a powerlifting routine and not too mutch calories

>>570980664
Yes i have. A friend of mine was the best runner we had on our sports school. He smoked a lot!!

>>570980680
6-12 reps google hypertrophy

>>570980910
loose fat first!

>>570981260
sex is mostly cardio man
unless your doing some interesting stuff you're not actually going to get any gains from it.

>>570973708
Are you a good pt? I see so many idiots doing pylo exercises and machine work.
>squats are bad for your knees

Also strstd com and post your stats

>>570979632
Do both.

http://www.intelligentfitnessnj.com/proper%20strenght%20training.htm

>>570981850
I dont use machines. Only barbells, dumbells, kettlebells, etc....

Squats is one of the best exercises out there

>>570981556
what kind of sprints are we talking?
I've never trained sprints I wouldn't know how long to sprint for each sprint or how long in total.

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I'm 18, 5'8" and around 140lbs (don't have an accurate scale unfortunately) and looking into joining the Navy once the year is done but I feel I'm not going to even be able to get in if I'm a hungry skeleton My appetite is pretty terrible and if I try to eat more then I have bizarre aches and pains in my stomach/surrounding area. I'm checking out the /fit/ eating guide and it seems pretty easy to follow.

The only exercise I really do is with a 25lb dumbbell. I'm thinking I should probably start doing a bit of cardio to up my stamina and appetite, but I'm worried about getting flatfooted and ruining any gains if I start working out. I don't feel like joining a gym and I don't know what kind of shoes I should get and the kind of work out equipment I'll need to get so I can work out from home. I don't need to get huge but I wouldn't mind getting toned.

>>570981556
Nigga, did you just recommend smolov to a novice? Confirmed for a fuckwit

>>570978050
You don't need a personal trainer for that. Do middle cable chest flys. It trains the lower pectoral. Go youtube/google it.

>>570982129
100 m sprints, use as long time as you need to recover to be able to do many of them. You could use a cartire to make it even harder too...

>>570982353
smolov JR . Smolov is way to heavy for most people.

>>570973708

5"3 120 lbs wanting to drop some more lbs and thin out. Is there anything specific that can help me along? Not looking to get ripped or anything; I just want to be lean.

>>570981850
>>squats are bad for your knees
100% of the people who drink water die.

i have tennis elbow in both arms can i ever work out again?

>>570973708
Not sure if answered but how do i strengthen my wrist, ankles as well as my knees and elbows with little to no equipment?
>im4 pushups, joging, rope skiping

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>>570973708
What can I do to make my legs look normal sized? What routine!

Also can't go to gym cuz poor

I have a question.

I'm 18, 6,1 195 I'm strong as fuck but I manboobs, but the thing is when I was weight lifting in high school I still had it. I was benching 170 x5. I really don't have like muscles that show but I can still pick heavy shit up.

Is there any way to get rid of these abomination and get abs quick? (At least a 4 or 6 pck)

Fairly skinny guy looking to bulk out and build some muscle. Can you recommend an all round workout that works a lot of muscles: chest, arms etc.. Using mostly dumbells, barbells and body weight

>>570982809
try swimming man, get all your muscles working first

>>570982809
Strong Lifts 5x5. Add some curls

>>570981749
if you arent sore and cramping up afterwards youre doing it wrong

OP, I am a fat tub of shit and I want to lose weight and gain muscle. What do I eat, what exercises do I do, and how often do I do them?

My own stats:

Benchpress: 140 kg
Squat: 175kg
Deadlift: 245 kg

>>570982765
cut the carbs man!

>>570982741
Try kettlebell training, go to pirat bay, check up steve cotter.

>>570974630
Basement dwelling neckbeard betafag detected

>>570973708
I am very tall, 1.94 meters, how can I get my calves bigger? Is it better to train them twice a week or just once? Which routine would you recommend me? Thanks.

>>570982140
TL;DR, what kind of gym equipment will I need to work out at home and where should I get it from?

Also checked out Strength Standards, don't know which regimen to follow.

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>>570981231
>Spot reduction refers to the belief, long viewed as a myth, that fat can be targeted for reduction from a specific area of the body.
Google it.

Doing chest exercises will make your chest bigger and firmer.
Sorry to break this to you but losing manboobs involves losing fat on all your body.
And losing fat on all your body involves eating at a caloric deficit.
Exercise helps. See posts about good exercises for help with that.

>>570983198
Really that's it? That's all u got for me?

>>570983198

What kinds of carbs stuff? I used to work at chipotle recently so I kinda know that fucked me up a little...

>>570983141
dude, read the whole threat, you are lazy in that too :D JK

TL:DR
lots of water
regular exercise

>>570981710
>below six rep
thank you, kind sir!
that´s weird, for some reason I though few reps high weight was precisely for gaining mass, but you are the pt. I´ll search info from here.

>>570973708
Thanks for post Op,

Whats best routine of on/off days for upper body muscle gain? Ive been goiing to the gym once every 4 days and havnt seen great results, whats the optimum allocation of gym on/off days?

Losing body fat quickly?

>>570983348
climb stairs, lift your body by only standing on your toes up and down, walk alot

Should be an easy answer I guess.. Best way of losing a small beer belly?

>>570983720
>beer belly
stop drinking beer

that wasnt hard now was it XD ?

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Hey guys!

Just made an email account to help you.

You all can email me at [email protected]

Then i will have some more time to answer too.

>>570983845
well yeah but after stopping to drink beer what exercise should I do to have a flat stomach again? Cardio maybe?

I've going to gym for 3 months now (lost around 18 kg from 145 to 127 now ) I have a question about fat burning suplemets. Are they actually working ? Also how bad is alcohol actually?

>>570984003
what to do with no equipment at home?

>>570973708
Can you post more of the infographics for the different lifts and the muscles they hit

>>570984050
Eat less, move more.

>>570974676
Lose fat. Everyone has a six pack, doing thousands of crunches won't make any difference if you're not working off body fat at the same time.

>>570984050
a beerbelly is just(i think it is) and enlargement of some organs and a little fat.

simply with less food, more water, and little exercise should do the trick.

What do I do to use more of my pecs when benching? My anterior delts are always sore as shit after a good lift but it never really seems like my pecs get sore. My bench usually sits around 205 - 225. I have tried going lighter and using the "correct" form that I have seen posted on youtube videos but arching my back and keep my shoulder blades and but on the bench seems so unsteady and awkward.

>>570973708
whats the easiest way to get rid of DOMS that isnt rest?

I have lordosis (Well that's surprising)
What's the most effective exercise to fix it?
Oh and we also have this bike that no one uses in our house. Its like a gym bike thingy. I what could I do with it like for exercise and stuff?

>>570984361
foamrolling, streching, sleeping

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>>570984497
Help me more faghot or I spam ur email

>>570984354
try a wider grip!

Im going guys.

email me for more answers:
[email protected]

>>570984331
thanks!

>>570984745
Stop being a deformed mutant.

>>570981710
okay so you have seen people who can do it. Can you give me some overal tips to increase the cardio? How long do I run, speed, etc

>>570974072
Eat more calories than you use. So if you burn 3000 kcals a day. Consume 3500 kcals/4000 kcals.

You'll put on weight if you keep it up everyday until you notice it.

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>>570973708
male
25
190 lbs
I put on muscle quickly, but I wanna lose 40 lbs.

I hate tuna fish and love sweets. Coffee is a must. What can I do to get to my goal weight, based OP?

>>570985056
simple. get gud and learn to control yourself

>>570978698
>>570978698

>Is a pull up bar good for getting abs?

Nope, great for lats and bis

>After working out a muscle group, should you not work it out the next day?

Correct, however chins/pushups and some other bodyweight exercises can be done more frequently. I do about 20 chins most days and lift three times a week

Hey i want to loose body mass im not fat im fit not skinny not fat at all i just dont want dant built back shoulders looking to loose arounf 6k before oct 13.......plox help

>>570984745
your legs are a little deformed i think, can be fixed by right exercise,light ones, more like fysio, i suggest that... not 100% sure, just trying to help

>>570984973
just run, and when you start to tire, walk it off, if you get those stinging pains, you didnt do proper warmup. walk-run-walk-run

<------/fit/ is in that direction

>>570985524
Just next to the gay bar.

>>570974846

cardio five nights on same days you lift
you are likely to loose fat

however unless you eat a LOT you will not gain any muscle lifting that often and if you also cutting to lose fat you will probably lose quite a lot of muscle too and be skinnyfat

>>570983373

Uhh. This is why I go to a gym instead of exercising at home. I don't feel like having a room with all that stuff. Got enough stuff already.
Also going to the gym is useful, you can just ask random dudes for advice, check if you're doing your exercises right, go for a beer with muscleaheads, look at girls in yoga pants, get angry about shit you see and much more.

If I wanted to build a home gym, I'd get:
-squat rack or better power rack for extra safety when bench press.
-Barbell with weights
-Dumbbells with weights
-Somewhere to do chin ups. If you really have no place, not even a tree branch or whatever:
Pull up bar or better rings.
-Bench
- Dip station. Youtube crip dip for a cheap alternative. And laughs.

i lift 3 times a week, run distance every day but sunday. weigh 115, cant gain any more. wat do? hoping for 1350-140 by feb, possible or nah?

>>570978086
Maybe mild asthma, I get it running but fine swimming or cycling long distances or sprints etc. Running I get out of breath really quickly.

I think i'm at about 30~ body fat, Can't say I go to the gym often so I don't have a high amount of muscle, I want to get big but I want to know if I start bulking (eating 5k+ calories daily) would I end up just being fat?

>>570986119
5,000 calories a day? Jesus Christ, dude.

>>570985941

you sound like like you have a low protein/carb diet for how you work out. eat a lil more meat and halve your run.

>>570985208
>bodyweight exercises
You're doing it wrong m8. Next you'll be telling me to do kipping pull ups because you can do more that way.
Add weights. Heavy fucking weights.

https://www.youtube.com/watch?v=BEWqgVrnO2M
https://www.youtube.com/watch?v=lUPSZCbn2jA

Calisthenics exercises are awesome.

>>570986119
Yes but you already fat. You would only get superfat.

>>570986119
5k will make you fat if you dont transform them, fat is stored energy, eat fresh fruit after a meal, the acids will help break down fats

>>570986362
im on the cross country team, so halving my run would not be approved by coach, i eat lots of potatoes, put meat in them. i also drink protein shakes

>>570986468
>>570986421
so should I just cut first then?

Do you even lift?

>>570985861
Much appreciated; might reconsider going to the gym but with all my friends out of town that I used to go with it's pretty awkward to stroll my white ass in and get busy.

>>570986468
What kind of acids are we talking? HCl?

Can you moitivate me to clean my room

>>570975805

Self bumb

how to get a six pack and good definition in 1 month with a good diet???(tips on diet too)

>>570986685
the problem is not eating less, its where the nutricions go to, go exercise, those delicious foods go straith into your brain and into muscle eat healthy, drink water and sometimes milk
LOTS OF FRUIT no soda

>>570986931
Fat = cardio
Mucle = weight