>>94899

>it was harder to lose the muscles I gained

post pics, before, after, now.

How to lose muscles

>eat less
>sit on your ass

How to gain muscles

>progressively increase workload volume and eat a balanced diet; becoming stronger becomes a necessity eventually

You're trying to convince other people of the delusion you put yourself under to justify being inferior.

Went to the gym and lifted. Did back and biceps. I'm not as sore today as I thought I'd be waking up.

>>94907

>Did back and biceps

Thats it?

>>94908
Bro split bro. I did 13 working sets altogether. It's my first time back lifting. Trust me, after 2-3 months I'll be training harder and doing a lot more volume. It's a marathon, not a sprint. Remember that. I'm pretty sore today too so I know I am doing something right.

Wtf is going on in this thread lately? Who cares if people want to be buff or not? Not being buff doesn't make you inferior any more than being buff makes you superior. A person's worth isn't based on how big their muscles are.

That said I did upper body lifts the day before yesterday, jogged yesterday, still feeling a little sore in the trapezius area.

Go for it OP, you get one (1) life. The girl will most likely be flattered and not put off. Doing the approach is more important than being successful. You will get satisfaction from facing your fear and bettering yourself and your skill set.

For me, reading Day Bang by Roosh V changed my life. It's free somewhere on the internet. I've had sex with 21 girls in the last 2 years because of it all from women I've met in the day including a couple from the gym, none from online dating. Learn to love the chase, I did.

>>94792
women are fatter on average due to hormones and gene expression, however there is nothing physiologically stopping them from being thinner than the average man, or stronger for that matter.

You cant conflate thin with being unhealthy at the same time conflating overweight as healthier.

Physical conditioning is not necessarily related to weight, but to a certain extent, as you implied earlier about someone who is thin, but in your implication meaning DANGEROUSLY THIN. the same can be applied to overweight. Most female top athletes are 20-23% bodyfat. However, if you get to the 30%+ range, your physical ability will probably drop (with weightlifting being an exception, but no heavy weight powerlifter can run a mile without lifting). I compete in powerlifting, btw.

>>94805
You're right but that's not really what I meant. The only point I'd argue, though perhaps its also not what you mean is about underweight and overweight. The dangers of being a bit underweight are comparable to full on obesity while I just checked, the research I'd read previously had been contested and currently being overweight is bad for you again. Being overweight is healthier than being underweight and quite considerably though. Being underweight is really unhealthy was my focus, being merely overweight isn't great but it's not the health catastrophe being starved is.

I think most of the time when people say stuff like the above they're sort of implicitly baking in the assumption there isn't exceptional physical conditioning of some sort involved or maybe I'm giving them too much credit but it's true of me. Most super thin people are not Mo Farah and most 18 stone people are not Olympic Powerlifters. Elite athletes in non contact sports all live longer than the general population but power athletes have the least benefit. Hey at least they're not boxers though.

>but no heavy weight powerlifter can run a mile without lifting

I know that's not what you meant to say but the image is funny. After 1000m or so the compulsion becomes too great and that's why you see ripped dudes hurling motorbikes around on summer evenings.

>>94774
waaaah womyn are so oppressed waaaah

DICKS EVERYWHERE

Sorry for bad english not my first lenguage.

>>94873
>>94880
I already have squats, deadlifts, and power cleans (bonus points) in my routine, so that's good news, guess I bumbled into doing shit right for once! I'll look into the glute bridge, and I'll keep my hips in mind when I start building.

Thanks /ana/.

>>94881
glute bridge, with elastic bands, are shown in studies to activate the most amount of your glutes than any other exercise.

For example, my 1RM on deadlift is 565 and I glute bridge over 650lbs for reps of 5.
My ass is huge. I am unstoppable.

Also glute bridges increase sprinting and starting sections of sprints the most out of any other exercise.

>>94890
Wow this exercize looks really simple and I dig it already. I'm guessing the best place to hold the bar is on your hips?

>>94895
You would also try doing it with a bench press you can sit up against for a more vertical motion and achieving a larger range of motion.

>>94896

it's the exact same range of motion just oriented on a different axis.

>>94884
This isn't a picture of me. I have a bot that saves any image posted to circlejerk tagged as a selfie. Any time i post to a board that requires and image i use one of those pics

>>94885
That's fucked up. And lame. Save amusing pictures and propagate them as a toll for creating a thread. You're picking shit up out of circlejerk and just smearing it here.

>>94885
das weird

>>94885
Why tho?

>>94885
I've done something similar in the past. CL was my hunting grounds.

>>94839
I think hoping for a helpful bballer is a long shot. However you used the right board I think and I would hate to see you go home completely empty handed.

If there's nights you can't play but can make it to a gym I reckon High Intensity Interval training would probably be a good way to simulate bursts of action over a long period of time, with slower bits. Basketball games are relatively short but the average pro player runs 2.5 miles per game give or take. So of the 48 minutes they spend a lot of time not running. Explosive speed and quick recovery are probably better but over a period of time because it's still 48 minutes of game (in 4 sections) if you wanted to simulate a gane you could do HIIT for 12 minutes at a time 4 times. Obviously you should be practicing skills and agility and dedicating time to that, something you can't do if you run yourself ragged but if you're doing that once or twice a week on top of a game that'll improve your fitness. Maybe during your other workouts do one 12 minute stretch of HIIT at the end or something.

Diet is also just one of those things that's pretty general. The question there is do you want to gain or lose weight? Basketball players are not built but they have some physical power nonetheless. Generally eat well, a decent amount of protein, some fruit, lots of veg every day but the specifics depend on you. If you want to impress the ladies you'll want to be reasonably lean with some muscle definition anyway.

Good luck on getting more specific advice..

>>94839

>>94841

>>94839
Get a medicine ball, OP

>>94858
Sit ups don't work because you don't make muscles smaller by exercising them. They have value but they don't "Pull in" your gut. Sit ups work one set of muscles. Do you really think 36 sit ups is going to transform your body?

If you want to lose weight you need to burn more than you eat. There's no cheat exercise. The harder you work the better the results. If all you care about is remaining tall and skinny, which is fine then just do cardio. Running, or swimming or biking all work wonders. If you want to gain some definition (especially if you're only slowly gaining weight) then weights will burn energy and build muscle. if you want to lose weight eating less requires the least doing stuff but may be harder. Just remember not to overcompensate. Don't eat more.

>Oh I ran 2 miles, I can have a giant cupcake and a beer
>fattening intensifies

If it's easy then it probably won't work whatever you pick.

You didnt get that way over the course of 30 days so you will not reverse it within 30 days, in the same sense that you did not gain it without small habits like over eating and no exercise, so you will need to do a lot more than that small exercise routine.

Spot reduction doesnt work to the point to be effective if you are ignoring the rest of your body, so please focus on strength and get on starting strength.

focus on technqiue first, and use that easy lifting time to dial in your diet.

If you need help with your diet, please comment your
height
weight
bodyfat (optional)
and how many times a week you will exercise
and I will help you

>>94710
How do you stop slipping in black ice?

>>94783

>>94795
sexy

>>94783
Studded tires. They actually work pretty well on black ice. They'll make you slip on dry pavement, though.
TBH winter biking in a city is pretty dangerous, hardly any sidewalks are plowed so people have to bike on the shoulder of the road, and assholes like to honk and sideswipe you for fun. on top of that, for a month or two we have 2 hours of daylight per day tops and if you aren't covered in blinkey lights you might get squished.
I and most other people who winter bike only do it because we're too poor for a car + insurance + gas etc.

Whenever I own a bike and bike everywhere I just feel better and generally maintain a weight instead of gaining. Have not bike in a year. Gained 15 pounds. Same lifestyle.

If thats a routine Il just going to say, no

please do starting strength, and learn how to lift for the first month rather than rush into heavy weight.

>>94847
Do starting strength and eat a fuck ton food and get strong along with gaining a decent amount of mass from all the heavy compound lifts (the big 3) and gaining weight in both muscle and fat. Bulk!! Also, make sure you are getting enough sleep so your body can recover asap.

I know people with elephant legs, and they didn't get them doing some half-baked calisthenics routine.

You get huge legs by squatting 405 for a clean set of 10. That's pretty much it as far as training is concerned.

By all means though, do the bodyweight squats either way because it's definitely preferable to being a lazy fat fuck, but you're not going to get "massive" legs doing this unless you're an absolute genetic anomaly

>>94815
You *could* incorporate like an explosive Bulgarian split squat but eventually your body would adapt and you'd need some external weight. Progressive resistance, OP. Or steroids.

>>94815
this

Wall sits holding at least 15-20% body weight in lap 2 to 5 minutes-------> squat your highest repped weight ---------> lunges holding 15-25% body weight in each hand(plates for grip/upper body vs. dumbells) --------> squat 10% under highest repped weight --------> wall sits wit 10-15% body weight no less than 3 minutes.

Then repeat at with lowered weights as your new max repped standard and continue until your doing it without any weights on wall sits and lunges, b-b-b-b-beast it baby.

>>94815

This person knows what they're talking about. You'll build a little lean muscle and tone up some, but you won't get anywhere remotely near big unless you're lifting.

I'd be mlre concerned avout coordination dependung on weight/routine

When I younger, I got blitzd and went to do my work out (I lift a bit heavy)

The only time I've ever dropped a weight, statted to tup over while doing a 3 plate front squat.
Normally something, at that time, I could get atleast 5 clean form,

Other than that if I'm stoned at the gym I just do plyo or heavy weighted dips and chins. Cardio is less fun, but excercises I like are a good time.

Cross country running feels nice stoned but dont expect to perform as well as you normally would

>>94539

>*more concerned about coordination, depending
>*Startes to tip over

fuck my phone keyboard . nb

I feel like I'm most coordinated when drunk

>>94540
tinytrip is dead

>>94519
Yes. Works for me. I have big veins though. I usually smoke before going out and whenever I have a doc appointment my blood pressure is always in that optimally healthy zone. Weightlifting it's great for holding back the sting from acid buildup, but gotta be careful because you can overdo it easily. When it comes to aerobic, the last time I had access to a good eliptical machine I was pretty high and jogged and ran for an hour or so. Man I tell you hwut when the runners high kicked in alongside the cannabis high that was like unlocking the next level. I just remember feeling so happy and like I could run forever.