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Coaches and Starting Strength

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- Tue, 16 Jan 2018 09:59:24 EST E/CSqr54 No.94622
File: 1516114764950.jpg -(92730B / 90.56KB, 800x1175) Thumbnail displayed, click image for full size. Coaches and Starting Strength
tl;dr: My gym coach/instructor won't help me with the form of Starting Strength exercises. I'll be in this gym only for one month, will I be losing time for doing only what he thinks is the best for me?

He's really into machine exercises mostly, some dumbells for arms and shoulders. I want to commit to SS as I'm skinny af and need a proper introduction into the world of using-your-body-in-a-proper-manner.

If I follow whatever he says to me, even if for only 1 or 1 + 1/2 month, will that hurt my progress if only after this I start SS? I'll change gym because I'll go back to the city where I work and there continue this journey. When talking to the coach of the next gym, I'll try to convice him using better methods.
10 posts and 4 images omitted. Click View Thread to read.
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Martha Tillingford - Wed, 22 Dec 2021 09:45:47 EST Gd7eLoIZ No.96878 Reply
>>96789

I have always heard that you're not supposed to go until failure. Never, even when training for body building competitions.
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Dextrolord - Fri, 28 Jan 2022 14:05:01 EST txXR/hdl No.96897 Reply
1643396701722.jpg -(10522B / 10.28KB, 360x450) Thumbnail displayed, click image for full size.
>>94622
I haven't read any of the other replies but....




If you are paying the gym, and thru the gym, your fitness coachthen why are you not getting the help/training you want?
I think u should just lay it all out in the open with this current coach in as polite a way as possible, and if he reacts poorly, just go and request a new coach. It sounds to me the real problem is ur being too passive, and the coach is probly kinda pushy cuz gymheads usually r...
Plus if ur moving in like 4-6 weeks, who cares if its a tad embarrassing or goes weird? U won't have to see these people again for a while atleast after u move right?.

I'm a ski coach and have had plenty of adult students ask me to change how I'm teaching them mid lesson, the point is for my student to learn and have a good time. I can't imagine it's much different for a fitness coach.

Holiday emergency routines

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- Mon, 20 Dec 2021 09:14:15 EST h1RIBEL1 No.96875
File: 1640009655577.jpg -(169548B / 165.57KB, 850x1133) Thumbnail displayed, click image for full size. Holiday emergency routines
I've got two weeks to spend without a gym while I visit my family/friends. Anyone have any fun prison-style routines that I can do without equipment? I hate working without a barbell but I hate the thought of not training for over a week straight even more.
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Eliza Crappersog - Tue, 21 Dec 2021 04:10:31 EST d7zn4TCV No.96876 Reply
100 push ups
100 pull ups
100 sit ups
100 squats

EVERY DAY
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Lydia Hellydale - Tue, 21 Dec 2021 17:04:36 EST H8fHc5vh No.96877 Reply
1640124276096.jpg -(953854B / 931.50KB, 1439x1603) Thumbnail displayed, click image for full size.
>>96876
I've been told sit-ups are bullshit and pointless, and to do bicycle crunch instead. I'm in the same position as OP and leaving tonight for a week. Plan was burpees, bicycle crunch, push ups, squats, burpees every morning in that order until exhaustion.

Good luck OP, don't let them put the Sugar Jew in your body, pack lots of cans of TUNA.
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Hugh Didgekit - Thu, 23 Dec 2021 13:30:36 EST etfBVsRF No.96879 Reply
1640284236887.jpg -(164738B / 160.88KB, 749x735) Thumbnail displayed, click image for full size.
>>96876
>>96877
Thanks for the input, brothers. I'm on my journey now, bought myself some extra chikin n rice too cook. I'll let these routine ideas carry me until I'm back home.

How bad is my gynecomastia?

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- Wed, 15 Sep 2021 11:45:59 EST NiE/HKSP No.96829
File: 1631720759761.jpg -(871141B / 850.72KB, 2024x1699) Thumbnail displayed, click image for full size. How bad is my gynecomastia?
I'm 31 years old, my body fat percentage is 26 at 79kg, down from 89kg 2 months ago.

I haven't once in my adult life been at a healthy BMI or a healthy BF percentage, and I am trying to change that.

I'd like to know if and to what extent further weight loss and BF reduction as well as lifting will help with my gynecomastia or if an operation is the only viable route.
1 posts omitted. Click View Thread to read.
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William Wallertare - Fri, 17 Sep 2021 22:03:39 EST u1WOwIrv No.96831 Reply
1631930619738.png -(257689B / 251.65KB, 460x374) Thumbnail displayed, click image for full size.
You'll be able to pull some impressive results if you get a solid diet and exercise plan going and stick with it properly. You don't have a large amount of fat build up, so you're in a good place to be starting out. Like the other person said, your chesticles will definitely most likely have some solid class, dare I say impressive, pecticles in a matter of a year or two of strong effort.

Based on that picture, your goal should be less about weight loss specifically, and more about building muscle. I'm not saying you should go all gung-ho on massive, bulging muscles, unless you want to, but there are multiple reasons for wanting to lean towards strength training/weight lifting.

First, and perhaps most important, weight lifting will build muscles that will both improve your physique as well as naturally increase your metabolism by requiring more nutrients to maintain your muscles. In the absolute most basic explanation of it, and in a way which is technically not proper but gets the correct point across regardless, you'll essentially be turning fat into muscle. That means you don't want to go changing your diet to have massive calorie deficit; like I mentioned before, weight lifting both builds muscle and burns excess calories, making a reduction of caloric intake unnecessary.

You'll probably be wanting to google some things about this stuff, diet and exercise, protein and calorie intake, types of exercises, muscle groups, how much and how long to do and go when lifting, rest days, etc. I'll try to get back to give you some tips or answer any questions you might have.

There's no better time to start living a healthier life than right now. It might not be easy getting started, but start off small and steady, and slowly build your way up (both with exercise and diet changes) to a point where you're comfortable with results you're seeing. I guarantee legitimately 200% that if you stick with it and do it right you will never regret the effort you put into it. I happen to be one year older than you and I'm in the best shape of my life by far doing weight lifting 2-4 times a week and running several miles 2-3 times a week/

I hope you get into it and stick with it. Being fit and feeling good about your physical abilities and looks affects nearly every aspect of your life in a positive way. It also just feels good, legitimately, it physically just feels positively good to be in a good health. Anyway, good luck to you and if you have any more questions please toss them into the thread and hopefully someone will get back to you with a good answer!
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Phyllis Brundlebet - Mon, 20 Sep 2021 06:59:26 EST NiE/HKSP No.96834 Reply
>>96831
Thanks for that detailed and encouraging reply.

I am only in the starting phases of trying to get myself more healthy. I essentially sat on my ass all day for the last 15 years. I tried going to gym several times but it never stuck.

Now I am doing a very "low impact" exercise regimen that someone suggested which consists of pushups, pullups, situps, and squats. As well as some dumbell exercises for arms, back, and shoulders I threw in.

I am also riding a bicycle a lot. The idea is to get comfortable with this, lose weight and lower my body fat percentage. I hope that after a few months of this, I can actually start going to the gym and start a somewhat more demanding exercise plan. I think the issue was that because of my extremely sedentary life, I didn't actually have the necessary stuff to even to the basic exercises in the gym.

I am open to opinions if this is a good plan, and stuff I could add/change.
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Rafi McKodein - Fri, 10 Dec 2021 14:52:05 EST P0lLVguY No.96873 Reply
1639165925548.jpg -(627990B / 613.27KB, 1080x1440) Thumbnail displayed, click image for full size.
>>96829
there are plain cheap roids on the internet

Kill the moobs!

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- Wed, 23 Jun 2021 06:58:01 EST InbvdS+8 No.96749
File: 1624445881967.jpg -(70323B / 68.67KB, 1280x720) Thumbnail displayed, click image for full size. Kill the moobs!
I have JACKED shoulders and arms because I'm a laborer, but I'm also a touch overweight and therefore moobs. I want to kill the moobs serious dead. I've heard bench and fly is the way to build pecs. I'm sure this would change the shape of my moobs but would it reduce them or do I need to shed serious pounds to do that? FYI, I'm 5'10", 225 lbs and generally fit for my age and weight, but I also had moobs when I weighed 180 lbs (high school). I don't think it's gynecomastia because I grow a fkn fierce beard and have a bald spot, so testosterone levels are probs okay but I was a fatass as a kid and I think my body just likes having tits. I don't though. Advice on shredding my man boobs?
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Fucking Didgemure - Fri, 25 Jun 2021 03:38:24 EST 3gb/0I3D No.96750 Reply
>>96749
Lower overall bodyfat percentage and stay away from estrogen.
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Phoebe Borringnire - Sun, 24 Oct 2021 21:02:42 EST u1WOwIrv No.96847 Reply
>>96749

Bench press and push-ups are pretty good. Losing weight in general would help a lot, but you should be losing weight through exercise, not cutting back on caloric intake. You want to both increase the muscle mass as well as reduce the level of fat storage in order to tone and shape.

Fat buildup is more pronounced the less muscle exists, so it's a two-sided equation. You're going to have to put some effort into it, like specifically exercising 4-5 times a week for around an hour each time if you want to see decent results in a better time frame. I'm personally a 5'6" 135lb male, so I could imagine where 5'10" and 180 lbs (as per your past) could relate to a little excess storage of fats in certain notoriously difficult to deal with locations.

I see how old this thread is. I hope you still come around and see this. It can definitely be taken care of, but there's going to be work. I suggest weight lifting 2-3 times a week and running 2-3 times a week, but not more than a total of 5 days exercise per week because you don't want to overdo it. Rest days are going to be really important. As far as calories go, if you're eating a serious surplus you'll want to cut it back. I normally aim for 3000-3500 calories a day, but I do weight lifting pretty seriously, as well as running 4.8-6.4 miles 2-3 times a week. It's all a balance of exercise, diet and commitment.

Workout Noob

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- Mon, 10 Jun 2019 00:30:05 EST XRq8befd No.95484
File: 1560141005486.jpg -(34809B / 33.99KB, 438x600) Thumbnail displayed, click image for full size. Workout Noob
I want to join a local gym. I have zilcho experience with gym equipment nor what regimes I need to alternate between. Without getting a trainer what basic equipment will I encounter and what do I need to know to use them properly. I don't really know what to expect. How can a scrawny neet like me gain some muscle.
3 posts omitted. Click View Thread to read.
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Molly Baffingham - Sun, 23 Jun 2019 03:22:37 EST IcLcfWoe No.95522 Reply
1561274557215.jpg -(101230B / 98.86KB, 846x582) Thumbnail displayed, click image for full size.
>>95493
>Consistent work is, in my opinion, the most important part of any program.
This so much...

Low intensity activities to burn more calories

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- Mon, 27 Sep 2021 20:07:48 EST rPAIDXTT No.96838
File: 1632787668266.jpg -(11603B / 11.33KB, 275x183) Thumbnail displayed, click image for full size. Low intensity activities to burn more calories
So i got a month prep time (a little more) to lose around 8kgs of fat, since i got a muay thai fight around november and need to be in my weight category.

I already count macros, my diet was made by a specialist, but even so my weight loss is coming slow, i need to fasten it a little but the doctor wants to keep my diet as it is for lowering too much could make me weak for the fight.

Since i already train muay thai and boxing most days of the week and do some weightlifting on the side, i need some ways to make my caloric expendure higher, but i dont wanna lose too much energy for what i need to focus on (training to fight), so i was thinking about what i could do that is overall low impact to burn more calories, like long walks, or things like this, and any recommendation would be helpful.

Im cutting on creatine already since i was supplementing it and it makes me bloat master, i think im gonna cut on excess salt too and up the water intake a lot, i have access to a sauna and was wondering if it is any helpful for water retention.
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Nigel Nangerfen - Wed, 29 Sep 2021 15:55:41 EST 4iiHbc9n No.96839 Reply
>>96838
Don't worry about water bloat. You can lose it in a few days just by sweating enough.

As for the weight loss, I once lost 7kg in 8 days by fasting. Just water. It took no more than 2 days of eating to get back all my strength.

However, you have plenty of time and if I were in your place I'd run 5-10k daily, combined with one meal a day diet. This has previously helped me lose as much as 4kg in a week.

Problem with running is if you aren't used to it, it's hard to just start a daily regiment due to muskulfiber and light injuries. But it's based when it comes to losing weight, it's possible to just straight out burn a kilo of fat on a single run.

All in all, I'd try to lose it as fast as possible so I have time to regain my strength.

got myself a qigong book on libgen

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- Mon, 16 Nov 2020 17:29:47 EST k8XQSTv0 No.96487
File: 1605565787866.jpg -(32781B / 32.01KB, 385x500) Thumbnail displayed, click image for full size. got myself a qigong book on libgen
Title: Qigong, The Secret of Youth: Da Mo's Muscle Tendon Changing and Marrow Brain Washing Classics

I'm gonna read it and get fit in a completely non-mainstream manner
2 posts omitted. Click View Thread to read.
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Fucking Brishhud - Sat, 16 Jan 2021 00:49:00 EST kzY7Q7os No.96566 Reply
1610776140988.jpg -(131111B / 128.04KB, 1080x1349) Thumbnail displayed, click image for full size.
>>96487
Chi is the flowery way of describing mitochandriac paths
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Cyril Grimman - Tue, 21 Sep 2021 18:00:12 EST ppnDihDI No.96836 Reply
I am understanding some qigong but it's still too much, I need to read more books, and I still haven't finished this one (I'm on part three)

(Fuck, it's been 10 months from me creating this thread..)


>>96492
thx
>>96493
true
>>96566
chi is energy, in everywhere, even from sunlight, moonlight, and moon gravity; in the body it is life energy, and EMF (electromotrice force) too
>>96589
thx, I will look at that channel later, I am interested in Ba Duan Jin too, since its said it is beginner friendly, and the cited book doesn't cover it, but there are other books
User is currently banned from all boards

losing weight without working out

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- Fri, 11 Dec 2020 01:20:57 EST fD5yHRXj No.96514
File: 1607667657441.png -(12641B / 12.34KB, 250x250) Thumbnail displayed, click image for full size. losing weight without working out
my current thing is drinking a lot of red bull
5 posts and 1 images omitted. Click View Thread to read.
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Matilda Hesslespear - Sat, 04 Sep 2021 16:28:26 EST zUkhK9Os No.96819 Reply
>>96818
Intermittent fasting is great for controlling hunger levels. For me as a some what peckish eater (especially when I'm smoking weed) it really helps me with the late night snacking when I draw a line in the sand and stop eating. Ive found the trick is to eat something REALLY filling to cap off the night. Yeah the morning can get a little rough but after a couple weeks your body seems to gets with the program. And caffeine, as well as zero calorie carbonated drinks absolutely help cut the cravings for me.

I will say though after going from around 220 all the way down to 145 off of caloric restriction alone, I would not recommend it. I just ended up with skinny arms and legs and quite a flabby torso. It was the classic skinny-fat look. Only after a couple years of consistent weight training, along with a couple bulking and cutting cycles did I really get to were I would have like to be. So as far as the OP, if all you are after are strictly numbers on the scale, then more power to you. But as far as actually looking what society might consider "in shape" I would NOT recommend just dieting alone.
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Charles Drashforth - Sun, 05 Sep 2021 03:55:33 EST SEW/ZdRj No.96820 Reply
1630828533695.jpg -(146038B / 142.62KB, 1046x1440) Thumbnail displayed, click image for full size.
>>96819
Well, this thread is about "losing weight without working out". It's better to do both if you can but that's not the point of this thread.
User is currently banned from all boards
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Walter Smallfoot - Mon, 20 Sep 2021 15:49:53 EST ppnDihDI No.96835 Reply
>>96514
I drink yerba mate while fasting and go do aerobics
User is currently banned from all boards

The Powerlifting Comeback

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- Fri, 25 Jun 2021 08:41:59 EST djCXCh0X No.96751
File: 1624624919014.jpg -(263559B / 257.38KB, 736x736) Thumbnail displayed, click image for full size. The Powerlifting Comeback
Time to turn all the pain i have in my heart into power! To do something positive for myself that nobody ever expected me to able to do. I have lost many battles. But, that doesn't mean I've lost the war. Im coming for everything that I always wanted. I will build my mind and body brick by brick. Its time for me to step up and do what I was born to do. I attempted suicide 8 years ago after my grandfather died. I guess I understand why I'm still here; TO LIVE AND BE ALIVE! I've suffered long enough for over a decade after going through trauma that I grew up having to deal with because I was too weak both mentally and physically to defend myself against what others wanted to do to me. I can truly say now that what im about to do is just the beginning for me. I will strengthen my body and mind through training and achieving the things that I should've done when I was younger. I will become unstoppable and im going to surprise everyone with what I've built aesthetics wise, transform my physique into something that not even I have ever seen.

I've lost 5lbs in 3 days. Down to 224lbs from 229lbs. I want to get down to 170lbs as I build as much muscle and size that I can gain through muscle memory and more importantly through hardwork and consistently. I might just get down to 180lbs instead depending on how I look. We'll see what happens in due time. For now im just going to work and grind like a motherfukkker. Its time now to start my journey towards becoming a better person mentally and physically.

Oh yeah one more thing... im powerbuilding. I am making my return to powerlifting and im going to come back on the platform the BIGGEST AND STRONGEST IVE EVER BEEN! ITS TIME TO GET JACKED AND STRONG!! I want the best of both worlds and I will obtain it no matter what gets in my way. Im going to blow my old numbers out of the water by a long shot within the next year. Whatever meet I enter within a year from now just know that I'm going to show no mercy. Im not holding anything back and when that day comes im going to unleash all the rage, anger, sadness, and all the pain in my heart that I've held inside for so long on the platform.

My routine is this:

Monday - deadlift and assistance
Tuesday - cardio and abs and core
Wednesday - bench and assistance
Thursday - cardio and abs and core
Friday - legs
Saturday - cardio
Sunday - off

I'm putting my all into this. Im ready to make my comeback and to do whatever it takes to achieve my goals.

LETS GET TO WORK!!
User is currently banned from all boards 11 posts and 5 images omitted. Click View Thread to read.

Redpilled on weed and bodybuilding

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- Sat, 22 May 2021 18:07:35 EST pX25WvNr No.96729
File: 1621721255605.jpg -(48570B / 47.43KB, 465x622) Thumbnail displayed, click image for full size. Redpilled on weed and bodybuilding
Hey guys I am from 4chan /fit/ and they redpilled me on natty weed muscle growth and now I want to see some jacked natty stoners to prove to myself that you can in fact grow natty while stoned. If anyone is willing to post body or better yet transformation that would be sweet.
6 posts and 1 images omitted. Click View Thread to read.
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Clara Billerridge - Mon, 23 Aug 2021 00:44:10 EST 4/OMB3BD No.96810 Reply
>>96799
I guess after can be beneficial too. The increased blood flow and relaxed arteries could aid recovery the same as it helps during the work out. Plus this way you aren't sacrificing the high to exorcise.
User is currently banned from all boards
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Shitting Pogglefoot - Mon, 23 Aug 2021 19:57:27 EST u1WOwIrv No.96811 Reply
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>>96810

I wouldn't say so much sacrificing the high as improving the work out, but everyone has their preferences, and whichever works out best is like, the best
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D1sturb1ng - Wed, 08 Sep 2021 13:53:56 EST YcZ6f86F No.96822 Reply
>>96729 (OP)
Would recommend smoking after the workout. i have been doing + it cold shower and i gain 20 lbs in 3 months. Stretch marks started appearing after 1-2 months.

Eating unhealthy closer look

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- Sun, 04 Aug 2019 19:14:40 EST elOwE49S No.95648
File: 1564960480449.jpg -(35567B / 34.73KB, 500x454) Thumbnail displayed, click image for full size. Eating unhealthy closer look
Lets say someone has a very healthy diet, never deviating from it. But that person then wants to eat something "unhealthy" like potato chips. What factors are at play for how long that persons "health" will be affected and what determines how well anyone can eat such things and it not really having a big impact on their health... Is it solely based on how strong their immune system is?

Also, once having shit out the potato chips, wont the body have reset to its original state of "health" or at least not having any continuous negative impact as long as no more potato chips are eaten?

When will the unhealthiness 'wear of' and what is really going on in depth?

What allows one person to eat several bags of chips a day and their health is not really impacted vs someone else barely being able to eat the second bag and realizing he or she should stay far as way as possible from those chips ... What factors are at play for how much one can tolerate unhealthy foods and get away with it?
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Archie Clayworth - Thu, 28 Nov 2019 18:57:47 EST d/LJr21D No.95943 Reply
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No alcohol & sugar please
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James Buzzfoot - Tue, 07 Apr 2020 22:38:40 EST doJ39MUm No.96185 Reply
1586313520967.jpg -(50636B / 49.45KB, 640x640) Thumbnail displayed, click image for full size.
Exercise can overcome bad diets. But a bit of both exercise & good diet has a better result.
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Fanny Clayman - Fri, 03 Sep 2021 06:12:27 EST SEW/ZdRj No.96817 Reply
>>96185
That is True
User is currently banned from all boards

progression-oriented weighted yoga

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- Thu, 22 Jul 2021 23:33:55 EST xvvEPqk/ No.96795
File: 1627011235923.jpg -(57014B / 55.68KB, 584x328) Thumbnail displayed, click image for full size. progression-oriented weighted yoga
There's yoga that uses weights, but as far as I know, there's not a culture of people who think about stuff like "maximizing muscular hypertrophy over time" while primarily (or say at least 50/50) training by doing yoga with weights rather than conventional strength training. Is there at least a single person who's tried it, though? What do people look like when they have INCREDIBLY STRONG STABILIZER MUSCLES? What physical feats can such people do?

Do they become Dhalsim?
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Fuck Claystone - Fri, 13 Aug 2021 08:54:33 EST JHrDvQsL No.96804 Reply
1628859273733.jpg -(24837B / 24.25KB, 480x360) Thumbnail displayed, click image for full size.
Many normal yoga poses can be augmented with wrist and angle weights without being too bulky
Kettlebell movements + yoga is a very good thermogenic workout: incorporating weighted Russian twists into Anjaneyasana, for instance.
Static kettlebell weight directly onto joints of interest in static positions (Virasana with weight in lap, Savasana with weight on shoulders or solar plexus)
Holding the kettlebell behind one's head can be used to counterbalance a floor dragon flag for core strengthening.

If you are very hardcore, you can find weighted vests which use removable ferric-sand weights (usually 2Kg each, 8 per vest) which you could personally work up to. I like to jog with 16Kg in this manner, but I feel like the vest sketches some people out, so I don't do it very often anymore.

>What do people look like when they have INCREDIBLY STRONG STABILIZER MUSCLES?
I think we can see an example in shaolin monks, who use progressive overload (pushing sand, water, and bamboo for resistance) and high rep work with balance from kung fu, as introduced as a defensive yoga by Bodhidarma.
Not always "Ripped" because they tend to go high carb for energy, but not high body fat either, even development throughout body, and surprisingly thick core due to lateral muscle development.

Can't I just do a full body workout twice a week?

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- Sat, 02 Apr 2016 00:04:19 EST 6Pb9xgPr No.93221
File: 1459569859597.jpg -(103530B / 101.10KB, 620x629) Thumbnail displayed, click image for full size. Can't I just do a full body workout twice a week?
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?
55 posts and 18 images omitted. Click View Thread to read.
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Oliver Billingfoot - Thu, 15 Jul 2021 08:00:12 EST DnT5xEOx No.96784 Reply
>>93221
> Instead of having chest, back, and leg days, what's stopping me from doing all of it in one sitting
Memes.
>twice a week?
Thats a good start but you can get to every other day (3.5 times a week) easily.
>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?
There's no argument other than deluded circlejerkors. There's a reason why they call them "brosplits". Most normal workout programs are full body like for example 5x5.
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Isabella Honkinshit - Wed, 21 Jul 2021 13:09:57 EST DQDh3unE No.96790 Reply
>>96782
I'm confused, is this supposed to contradict or support my posts or do you just want me to post sources for h ions etc?
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Sophie Fuckingbury - Thu, 22 Jul 2021 12:31:36 EST Km3poave No.96794 Reply
>>96784

If somebody is trying to build muscle as in body building they aren't going to achieve good results doing only full body work outs. If somebody is just trying to be in shape then it's fine. If you're trying to be muscular it's not going to work the same

Effective kettlebell routine

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- Tue, 11 Apr 2017 09:55:50 EST aoTH048U No.94082
File: 1491918950185.jpg -(23371B / 22.82KB, 280x400) Thumbnail displayed, click image for full size. Effective kettlebell routine
Hey guys so I bought a kettlebell not so long ago and have been using it about 3 times a week. I would like to do more, but drinking & drugs plus the ensuing hangover often gets in the way.

Anyways I'd like to build muscle all over, particularly the pecs, abs and arms but as I say I'd like a balanced muscle build. I've been doing some guys work out on Youtube but I'd like to hear what you guys think are the most effective kettlebell exercises and how many reps, how often, etc I should do to build muscle.

I have a small belly (all dat beer) but I'm not fat or even chubby, would love to turn it into a 6 pack. I eat quite a lot of food as I have a huge appetite and also constantly have the munchies so I don't think calorie intake is an issue. I'm not looking to get super ripped, but something like pic related would be sweet.

Thanks!
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John Blunningforth - Sat, 15 Apr 2017 00:56:34 EST 7x16C/ow No.94102 Reply
>>94100
each spacing is a day

rest a day in between

im being short, so ask more questions,
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Nathaniel Hullydale - Sun, 04 Jul 2021 00:58:55 EST ydpXqpCN No.96770 Reply
1625374735026.jpg -(22213B / 21.69KB, 474x315) Thumbnail displayed, click image for full size.
Just lift. Heavy & often & fast
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Isabella Honkinshit - Wed, 21 Jul 2021 16:28:29 EST DQDh3unE No.96792 Reply
>>94082
Just do p90x or someshit with your kettlebell, p90x is good because you can just switch your brain off and not overanalyze and do what the dude does. Yeah it's shit for real training but if you want to look like THAT it's enough. I'm pretty sure I ended up a bit bigger than your photo and I only had 12kg dbs and a pullup bar.

So yeah, you'll need a pullup bar or something. Get two chairs and a stick and do bodyweight rows instead of pullups or rig something else if you can't put up a pullup bar.

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