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Getting Most Out of Workout by Martha Brablingkane - Thu, 09 Jun 2016 23:44:10 EST ID:fMam+r7A No.93436 Ignore Report Reply Quick Reply
File: 1465530250054.jpg -(37098B / 36.23KB, 427x373) Thumbnail displayed, click image for full size. 37098
So I can go to the gym and get fatigued pretty quickly and repeat that for a while and hopefully I'd end up with muscle, right?

But am I missing and crucial steps in order to get the most out of my workout? Like what should I do to my diet? How should I stretch? You know? I just want to be fit.
>>
Clara Hegglelock - Fri, 10 Jun 2016 03:05:19 EST ID:0c165x62 No.93438 Ignore Report Quick Reply
Go to the beginner general.thread the OP pic has a dog as well.

Most of your answers will be in there. Google can find you some stretching guides.
>>
benzobro - Fri, 17 Jun 2016 16:44:33 EST ID:50cjCxdn No.93456 Ignore Report Quick Reply
just make sure you're hitting the weights hard enough, no pain no gain as they say! also make sure you're eating about 1 gram of protein per lb of your body weight a day!! also its a good idea to eat your biggest meal right after your workout, or at least something calorie rich with good macros (like a gainer shake)


Cortisol by Walter Horrykore - Sun, 08 May 2016 14:32:26 EST ID:2AbTYQLK No.93332 Ignore Report Reply Quick Reply
File: 1462732346832.jpg -(87422B / 85.37KB, 700x418) Thumbnail displayed, click image for full size. 87422
How to decrease cortisol? /ana/, please show me the way.

I have alopecia areata barbae, but honestly do not give a fuck.

My big problem is that stress left my sexual sex drive in the crapper.

I beg you, help me.
4 posts omitted. Click Reply to view.
>>
Oliver Pundlehock - Sat, 21 May 2016 16:55:09 EST ID:s2+0NCj9 No.93372 Ignore Report Quick Reply
>>93371
http://link.springer.com/article/10.1007/s00421-004-1223-1
every article posted since the 70s would like a word with you.

Lift heavy and eat red meat, meditatex hydrate and dont drink coffee or do stims

weed technically elevates it

disregard the cardiofaggot, look how upset he gets from someone refuting him, obviously "stress free"
>>
Graham Bonkinmudge - Sun, 22 May 2016 04:47:26 EST ID:Jtdp27WX No.93378 Ignore Report Quick Reply
>>93372
I honestly don't do cardio unless i have to pass a PT test but you've gotta be joshing me. All I said was any exercise at all helps, maybe it wasn't nice of me to call you a faggot so for that I'm sorry. But lets get real here, the only part of your post that isn't brosciene was "lift heavy" and "eat."

I remember being a depressed fat fuck who would rather get fucked up than break a sweat. I still like getting fucked up but now I realize just how good breaking a sweat does me mentally, and if you're the type who just needs to get off the couch or out of the basement it doesn't really matter how you break that sweat.
>>
Nell Geffingfield - Tue, 31 May 2016 12:56:42 EST ID:zJiWJNQk No.93410 Ignore Report Quick Reply
>>93378
HIIT takes significantly less time and will elevate hormone levels which would appeal to a lazy alcoholic

trust me Ive trained dozens of lazy alcoholics

you tell them to do spriny training for 5 minutes and they LOVE it and eventually do more without me telling them to

long distance cardio for 30 minutes plus is a goddamn miserable chore.
>>
Charles Blummlemerk - Wed, 08 Jun 2016 15:00:25 EST ID:LHRpCAnz No.93433 Ignore Report Quick Reply
arimistane
its OTC
>>
Martha Brablingkane - Thu, 09 Jun 2016 23:46:15 EST ID:fMam+r7A No.93437 Ignore Report Quick Reply
Eat bovine derivted phosphatidylserine (maybe soy based will work too). Also eat NAC (N-acetyl-cysteine).


dem by Graham Clucklewadge - Fri, 29 Apr 2016 13:41:54 EST ID:snoV7Dg1 No.93292 Ignore Report Reply Quick Reply
File: 1461951714562.jpg -(340671B / 332.69KB, 1028x720) Thumbnail displayed, click image for full size. 340671
how do I construct a physique like this
1 posts and 1 images omitted. Click Reply to view.
>>
Graham Clucklewadge - Fri, 29 Apr 2016 14:07:43 EST ID:snoV7Dg1 No.93294 Ignore Report Quick Reply
1461953263562.jpg -(102818B / 100.41KB, 556x601) Thumbnail displayed, click image for full size.
also... wew
>>
Nigel Fusslechodge - Sat, 07 May 2016 14:09:22 EST ID:mAAh0C5J No.93330 Ignore Report Quick Reply
Hatha Yoga (Iyengar's) to get that near-perfect posture and spine setting.

Horse stance to hell to open up your pelvis.
Also add lots of active splits and side splits allong with leg abduction exercises.

Deadlifts and/or clean and jerks.

Heavy back squats, lots of rest squat during the day (At least 30 min), pause squats (with and without weight) to fire up your quadz.

Hip extension exercises (hip thrusts and glute bridges with and without weight and 1-leged) allong with others to fire up your hammies.

Sprints to make your butt like that, superset those sprints with back scales/1 leg deadlifts.
>>
Priscilla Dundleworth - Fri, 13 May 2016 18:39:35 EST ID:snoV7Dg1 No.93351 Ignore Report Quick Reply
>>93330
I'll do this thanks for actually responding
>>
Cedric Nickleforth - Tue, 07 Jun 2016 09:18:18 EST ID:04iBU+B8 No.93430 Ignore Report Quick Reply
You should be more focused on obtaining the cyborg version body
>>
Ian Suttingchitch - Wed, 08 Jun 2016 20:58:20 EST ID:jMwlmEjq No.93434 Ignore Report Quick Reply
>>93292
hormone therapy


Can't I just do a full body workout twice a week? by Lillian Wepperwock - Sat, 02 Apr 2016 00:04:19 EST ID:6Pb9xgPr No.93221 Ignore Report Reply Quick Reply
File: 1459569859597.jpg -(103530B / 101.10KB, 620x629) Thumbnail displayed, click image for full size. 103530
Instead of having chest, back, and leg days, what's stopping me from doing all of it in one sitting, twice a week?
Is "you'll be too tired to do it all man" the only argument? Or is there something like less muscle gaining efficiency going on here?
15 posts and 1 images omitted. Click Reply to view.
>>
Reuben Sopperstone - Thu, 14 Apr 2016 12:26:53 EST ID:RNMhP6Sd No.93260 Ignore Report Quick Reply
1460651213440.gif -(32612B / 31.85KB, 250x250) Thumbnail displayed, click image for full size.
>>93259
>>93255
>>93258
>>
Fucking Crunderstodge - Sat, 14 May 2016 17:01:14 EST ID:MFWnguRh No.93354 Ignore Report Quick Reply
>>93223
Working out certain areas increases the overall blood flow into that area. More blood = more glucose = more nutrients delivered to those specific areas = more gainz
>>
Angus Nickleshaw - Fri, 20 May 2016 22:39:44 EST ID:51SFFsq8 No.93369 Ignore Report Quick Reply
>>93354
more blood doesnt equal more glucose, it means more glucose present provided you ate enough, and is also deoendant on insulin sensitivity

sorry Im an asshole
>>
George Biblingham - Sat, 21 May 2016 07:10:52 EST ID:O9AWPUgT No.93370 Ignore Report Quick Reply
>>93260
Hey man, we're in the fitness area of a drug user forum. I'm surprised its not worse than this. Can't blame the rail thin junkies for being jealous of a built man
>>
Molly Drundlewell - Thu, 26 May 2016 12:09:14 EST ID:wF3tzVsR No.93398 Ignore Report Quick Reply
Full body three to four times a week is about optimum for a natural lifter. Protein synthesis gets elevated and then falls to baseline for any given muscle within 36 hours.

http://www.ncbi.nlm.nih.gov/pubmed/8563679

You shouldn't be so tired you can't do any curls after squatting. If youre super worried about it, rotate the exercise you were too tired to do last workout to the front of the list.


/fitness/ noob question by Shit Tootgold - Mon, 09 May 2016 18:03:57 EST ID:s/zgmDjP No.93341 Ignore Report Reply Quick Reply
File: 1462831437084.jpg -(77728B / 75.91KB, 635x763) Thumbnail displayed, click image for full size. 77728
Sup gym bros Ive been reading a lot about lifting and shit recently and I was thinking about getting a gym memebership but like ive never really been in a public gym before or lifted so Im just like, unsure of if I need like a spotter or if im gonna look like mega autistic when i go in there and try to lift mad weight. I can lift as a beginner alone and shit right?
>>
Simon Femblestuck - Mon, 09 May 2016 21:07:05 EST ID:N8OZInGP No.93345 Ignore Report Quick Reply
You don't need a spotter and you don't start lifting mad weight. Use common sense, you're not doing rocket surgery.

Read up on lifting exercise.
Download jetfit app.
Hit the gym.
Use low weight/just the bar as you begin. FOCUS ON FORM, GOD DAMMIT.

You want to master proper form before beginning to lift heavier. Squat the bar, deadlift the bar. Dumb bell curl with 10s. Your main priority is nailing down form so you don't hurt yourself. Slowly add weight over time.

I've never gone to the gym with someone. It's a solo thing for me, and I'd rather keep it that way.
>>
Clara Fibbleforth - Sun, 22 May 2016 00:16:12 EST ID:HKv/DyeD No.93374 Ignore Report Quick Reply
>>93345
cannot stress everything in this post enough. focus on proper form
>>
Graham Bonkinmudge - Sun, 22 May 2016 04:31:19 EST ID:Jtdp27WX No.93375 Ignore Report Quick Reply
>>93345
While the necessity of getting form down before everything is true its not a bad idea to have a spotter. Even though I bench 2 pl8 now when I first started I needed help after a few reps of the bar.

OP, its not autistic at all to ask a random guy near you for a quick spot. Whether new or not he should understand, unless he's just a weird asshole. That said, you don't want to make a random miss out on their own workout by spotting you. You should only ask for a spot when you are fairly sure you might fail a rep.

People like to meme about dyel crews but the vast majority of new lifters start by going in with a friend, and for good reason. If you can find a friend who either wants to start lifting or already lifts it really is worth it to go to the gym with them, as long as you can stay focused and won't get distracted with conversation. The dyel crew meme comes from those guys who show up together but just stand around a bench or a rack while talking instead of using it. Avoid being that guy and its really not a problem.

Have fun and don't quit OP. However you choose to go about this the most important thing is that you've decided to start.
>>
Alice Sisslefoot - Tue, 24 May 2016 15:31:14 EST ID:s2+0NCj9 No.93386 Ignore Report Quick Reply
start at a rpe 6/10, do linear progression (add 10 to squat and deads, 5 to overhead bench and rows) everytime you loft, if you fail 5 do 3, if you fail 3 go back 10%. if you do 3, do 5 next time.

everything is 5x5

deadlift1x5 (do power cleans as a warm up)
squat5x5
weighted pullups5x5
overhead press5x5

day b
front squat5x5
bench5x5
row5x5
hyperextensions5x5
Comment too long. Click here to view the full text.


Keeping the muscle while not working out by Cedric Tillingstock - Wed, 27 Apr 2016 06:44:06 EST ID:5lPZtfFe No.93278 Ignore Report Reply Quick Reply
File: 1461753846830.jpg -(102362B / 99.96KB, 561x272) Thumbnail displayed, click image for full size. 102362
So thing is, i will have to cirurgically remove my palatine tonsil due to my historic with infections.

And most websites i was reading, say you have to take a month break of exercises, thing is, how can i avoid losing much muscle mass during this time? It also worries me that i will be unable to eat well at the beggining, i also been using gym for years as a way to deal with depression, and im kind afraid it will come back when i stop lifting weights.
6 posts and 1 images omitted. Click Reply to view.
>>
Frederick Wapperdork - Mon, 09 May 2016 10:14:35 EST ID:GMq5EhOc No.93336 Ignore Report Quick Reply
Sauna.
In it the body releases some hormones that I can't remember right now and that helps in preserving muscles.
>>
Augustus Grimlock - Mon, 09 May 2016 16:14:52 EST ID:PJI9JkTA No.93339 Ignore Report Quick Reply
>>93336
Sounds like some serious broscience
>>
Cyril Gonnerwell - Thu, 19 May 2016 18:02:21 EST ID:tzqh1qDP No.93361 Ignore Report Quick Reply
No exercise whatsoever? Not even walking or something low impact such as swimming?
>>
Walter Pocklelock - Thu, 19 May 2016 22:48:48 EST ID:4scJvRk5 No.93363 Ignore Report Quick Reply
>>93295
Im actually the oldest OG regular that started the beginner thread and the BWG OG thread

I wipe my ass on kin degrees
heres a link for you, but you need to know basic human anatomy and endocrinology to get how it supoorts my statement

google "endocrine marijuana Todd Brown" and the first ucla study that is referenced by 106 other studies
>>
Cornelius Gevingdock - Thu, 19 May 2016 23:53:16 EST ID:D6/4Mx4t No.93364 Ignore Report Quick Reply
Isometrics are just about only good enough to not atrophy


Injuries by Angus Coddleforth - Fri, 13 May 2016 10:49:44 EST ID:6o3aaAeW No.93349 Ignore Report Reply Quick Reply
File: 1463150984995.jpg -(311424B / 304.12KB, 719x1111) Thumbnail displayed, click image for full size. 311424
Hey guys, I could use a little advice.
About 2 years ago I lost and gained 50 pounds in just a few months. I went from 180 to 130 and then back to 180. I had a severe case of Ulcerative Colitis, which makes you internally bleed a lot.

I've grown pretty well back to my usual size thanks to steroids (24-12 months ago), but my body has also sustained many injuries in the process, and I could use some insight on how to deal with them.

My muscles are pretty solid. My steroids and workouts have done them justice. But that being said, all my joints, and like my rotator cuffs and stuff, are all too weak. Sometimes my joints just slide out of their sockets when I relax, and they make a disgusting bunch of popping sounds and feel like they're being stretched way out. My ball and socket in my shoulders keep sliding out, and my lower back, like upper hip, chronically has hurt for the past 12 months. Feels like lots of little pins and needles right on both sides of the bottom of the lower back muscle. I've been getting it stretched out at the chiropractor, but it still hasn't stopped hurting. Also, I developed minor scoliosis, like my backbone is a little curved and a little rotated. And I constantly have pain right where my neck and brain meet, like the muscles back there get sore all the time and I desperately need to relax my neck or else I get serious migraines.

Any advice for me? I'm not afraid of diets or working out. I actually workout like 2-3 times a week (lots of no-weight workouts like pushups, pull ups, squats, dips, etc) and I eat pretty healthy. I don't get many vegetables, but I take vitapack vitamin packs almost daily as well as eat a lot of fruit and a lot of meat, like steak and chicken. I'm a big fruit smoothie fan, and I also like cooking steaks and chickens.
>>
Angus Coddleforth - Fri, 13 May 2016 10:52:55 EST ID:6o3aaAeW No.93350 Ignore Report Quick Reply
Oh, and I forgot to mention, but I smoke lots of weed and take like 10mg of cyclobenzaprine muscle relaxers every night before bed, as prescribed by a doctor who thought it would help me with my neck issues. Admittedly, it's been pretty successful, like my migraines have dropped by about 95%, but the soreness is still there.


Lose some belly fat by Nicholas Pattingwetch - Wed, 27 Apr 2016 21:20:48 EST ID:7/M/5QbQ No.93281 Ignore Report Reply Quick Reply
File: 1461806448802.jpg -(10020B / 9.79KB, 248x203) Thumbnail displayed, click image for full size. 10020
I'm in my mid-20s. Work in a kitchen. Play video games. Play music. Drink a lot. Do drugs. I've always been tall and skinny. In the past 5 years my gut has slowly grown into a full blown gut. How do I get rid of this bitch. I've always thought about it but hell man. I've never had to work out to maintain a skinny tall dude stature. Louis CK even has a bit about tall skinny dudes walking into parties and getting free pussy. Tall skinny dudes don't give a shit until BOOM. Your gut is huge from all the not caring.

How do I get rid of this bitch? I don't need a sixpack or muscles or anything like that. Not looking to be addicted to working out or going to the gym. I just want to get rid of the gut. What do you suggest?
3 posts omitted. Click Reply to view.
>>
David Bozzlekack - Sun, 01 May 2016 00:11:53 EST ID:PJI9JkTA No.93302 Ignore Report Quick Reply
>>93291
Believe it or not, alcohol calories aren't metabolized by the body in the same way regular calories are. What really kills people is eating a ton after they get smashed, because the body will prioritize getting rid of the toxic alcohol calories first and save the food calories for later, which leads to a better chance of fat depositing if you eat too much after drinking too much. In general if you moderate both alcohol and food you won't be too much worse for wear, especially if you don't eat anything after drinking alcohol.
>>
Molly Dartspear - Mon, 02 May 2016 01:20:09 EST ID:O9AWPUgT No.93307 Ignore Report Quick Reply
Its pretty late and OP probably didn't even read this damn thread but just wanted to update that this website http://liamrosen.com/fitness.html is the one I meant to post instead of fitsticky.

Hopefully it will be helpful to any other newcomers
>>
Eugene Drottingkid - Fri, 06 May 2016 12:59:29 EST ID:hWBIkaUE No.93323 Ignore Report Quick Reply
"beer gut" and visceral fat primarily attributed to sugar consumption. these are the two biggest factors when it comes to having excess fat around the midriff/belly

cut these two things back over a prolonged period and youll be fine. you dont need muscle, exercise and all that for this. And no, you cant chose where to lose weight through exercise nor is it necessary to. So long as your general body fat is where you want it, excess specifically in the stomach region is caused by these specific things

im talking zero added sugar if you really wanna be serious about it. drastically reduced if you wanna be "sorta" serious about it. Find out how much sugar is in the things you take for granted, honestly, these times its sneaking its way into absolutely fucking everything. sometimes its unavoidable, naturally occuring sugars (like in milk, some vegetables, etc) but quite often it is simply added as part of the flavour-base. im talking marinades, ketchup, curry sauces, cereals, supposedly "healthy" fruit drinks and smoothies and juices and such, fucking low-fat yoghurt. Start paying attention to the per-gram value of sugar in all these things and youll be blown away

sugar really is the foremost, leading cause of visceral fat. it is in everything and our body loves that, companies rely on our bodys hardwiring to crave and appreciate sugar when they churn out their gunky preservative-laden sickly products
>>
Nathaniel Senkinneg - Sat, 07 May 2016 12:45:08 EST ID:O9AWPUgT No.93328 Ignore Report Quick Reply
>>93323
Sugar doesn't matter at all unless you're diabetic. The only thing that matters is calories.
>>
Matilda Trothood - Sun, 08 May 2016 17:37:35 EST ID:7CFc1R0d No.93333 Ignore Report Quick Reply
>>93328
this is only correct on some levels, and wrong on others. for a beginner avoiding sugar is one of the lowest hanging fruit


dgcfukh by Henry Pindercocke - Tue, 03 May 2016 16:09:04 EST ID:k+7uMu4T No.93315 Ignore Report Reply Quick Reply
File: 1462306144336.jpg -(57046B / 55.71KB, 720x406) Thumbnail displayed, click image for full size. 57046
basically laid in bed and abused dph for the last three months unemployed. any muscle from previous jobs lost.
have a "physical aptitude test" in a week for a new job.
probably one more week before it actually starts.
The last job I started I was fired at the end of the first shift for weak effort

6'4 ~175 lbs
inflamed bowel
vegetarian

how do I kick it into turbo mode? I have the will, just
need to know what exercises to do. like they want me to do
situps at the test but fuck those theyre bad for the back. I just need
to ABLE to do them you know. I don't have weights but I need to
be able to do squats like crazy because the job is 99% lifting shit so I
need to be able to get low low and have great leg muscles.
Comment too long. Click here to view the full text.
>>
Henry Pindercocke - Tue, 03 May 2016 16:12:20 EST ID:k+7uMu4T No.93316 Ignore Report Quick Reply
>>93315
oh, potatoes too. Peanuts maybe
>>
Caroline Dorrywater - Tue, 03 May 2016 16:44:42 EST ID:PJI9JkTA No.93318 Ignore Report Quick Reply
>>93315
Just practice everything that's gonna be on the physical aptitude test. Taking everything you said into account I really don't think you're gonna make it unless you completely change your attitude and lifestyle. It doesn't sound like you have the will at all.
>>
Graham Sallerdale - Thu, 05 May 2016 15:15:03 EST ID:k+7uMu4T No.93322 Ignore Report Quick Reply
>>93318

thx u are like my little virtual shit talkin trainer


Workout campaign video by Eugene Nebbertuck - Wed, 04 May 2016 16:22:03 EST ID:3z5Fm2XU No.93319 Ignore Report Reply Quick Reply
File: 1462393323103.jpg -(99902B / 97.56KB, 500x750) Thumbnail displayed, click image for full size. 99902
Check out this video promoting exercise and health for college students and millennials. This is the first part of a multi-video campaign. Looking for critique and suggestions for future content.

https://www.youtube.com/watch?v=McPJEUo0nnQ
>>
Emma Handerchack - Thu, 05 May 2016 01:25:31 EST ID:0ZoH0CwO No.93320 Ignore Report Quick Reply
>>93319

dude... it's fucking BAD. in all ways. maybe try featuring a fit person
>>
Henry Fandleworth - Thu, 05 May 2016 05:34:58 EST ID:uDZHW1X/ No.93321 Ignore Report Quick Reply
it's pretty funny but not really good for promoting sports lol


getting bigging by Phoebe Wubblefedging - Sat, 30 Apr 2016 23:11:36 EST ID:Q1YzPv9k No.93298 Ignore Report Reply Quick Reply
File: 1462072296123.jpg -(29149B / 28.47KB, 620x445) Thumbnail displayed, click image for full size. 29149
what's the fastest way a scrawmy motherfucker like me can get decently sized

by the way i look exactly like eric forman
>>
Priscilla Brengernot - Sat, 30 Apr 2016 23:48:24 EST ID:snoV7Dg1 No.93299 Ignore Report Quick Reply
honestly, GOMAD (gallon of milk a day) + SS (starting strength) to quicken the process= + all the accessory lifts you want + all the carbs/vegetables you want.
>>
David Bozzlekack - Sun, 01 May 2016 00:05:19 EST ID:PJI9JkTA No.93300 Ignore Report Quick Reply
>>93299
Its like I'm back on fourchan
>>
David Bozzlekack - Sun, 01 May 2016 00:08:29 EST ID:PJI9JkTA No.93301 Ignore Report Quick Reply
>>93300
>>93299
Anyways I mostly agree with the above but instead of making yourself puke by drinking gallon of meme a day I recommend buying a tub or two of mass gainer and having a shake of that a day, but ONLY if you're really ready to get committed to lifting weights. Otherwise you'll just gain fat. Like he said, SS is a good routine for beginners.
>>
Fuck Cinderbanks - Sun, 01 May 2016 00:29:08 EST ID:N8OZInGP No.93303 Ignore Report Quick Reply
Skip the gallon of milk, you're just gonna get fat.

Find your maintanence calorie intake and add 500 cals to it. Get about 0.8-1gram of protein per pound you weigh.

Avoid dirty bulking. Stick to a clean bulk, 2 cheat meals a week, and find a lifting program that works for you.

Don't expect results for about 3 months. The first 6 months to a year are baby gains. But they are still gains.

You should be looking dank after 12 months of solid commitment,
>>
Samuel Hemblestock - Sun, 01 May 2016 14:27:27 EST ID:LwDJ8sok No.93306 Ignore Report Quick Reply
>>93298
work out a lot and eat a ton, eating boatloads is critical


Body Fat by Angus Clillerhork - Sat, 30 Apr 2016 03:17:47 EST ID:OMgFhhfx No.93296 Ignore Report Reply Quick Reply
File: 1462000667255.gif -(494737B / 483.14KB, 500x375) Thumbnail displayed, click image for full size. 494737
How long does it take for food / drink to be placed onto your body as actual fat? I ask this because if for example I go out and have a cheat meal and a few beers, which is about every 2 weeks, I swear the morning after there is a visible difference in my body. Less toned and more podgy; is this possible so fast and just after one 'off day'?
>>
Edwin Nellykin - Sat, 30 Apr 2016 06:15:37 EST ID:snoV7Dg1 No.93297 Ignore Report Quick Reply
it's water weight mostly


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