Leave these fields empty (spam trap):
Name
You can leave this blank to post anonymously, or you can create a Tripcode by using the format Name#Password
Subject
Comment
[i]Italic Text[/i]
[b]Bold Text[/b]
[spoiler]Spoiler Text[/spoiler]
>Highlight/Quote Text
[pre]Preformatted & Monospace Text[/pre]
[super]Superset Text[/super]
[sub]Subset Text[/sub]
1. Numbered lists become ordered lists
* Bulleted lists become unordered lists
File

Sandwich


Harm Reduction Notes for the COVID-19 Pandemic

Swimming

View Thread Reply
- Mon, 07 May 2018 07:30:14 EST xf1M4Vak No.94742
File: 1525692614899.jpg -(71553B / 69.88KB, 1200x628) Thumbnail displayed, click image for full size. Swimming
Hey guys, so I'm considering getting into swimming. I plan on going weekly.

I can swim, as in, I can not drown and swim the length of the pool a couple of times. Are there any resources or tips that you guys can offer for improving on my basics and becoming a stronger swimmer?
1 posts omitted. Click View Thread to read.
>>
Reuben Pockson - Fri, 15 Jun 2018 12:59:04 EST xORj328X No.94779 Reply
former fishboi, stopped because i did it for way too long in a competitive environment and just started hating it. for beginners, i'd say focus on time, as in swimming for an extended period. it can be 5 minutes then taking a break, or 10, whatever you really feel comfortable with. freestyle is the easiest, or backstroke if you like bumping your head lightly when you first start out. just give yourself a nice, slow pace to begin, you're not really looking to cover distance or laps, just keep going really. focus on breathing on every fourth stroke, as breathing every third is pretty unnatural when you're starting out. after 45 minutes/ an hour, you'll feel worn out for sure. good luck dudes
>>
Reuben Pockson - Fri, 15 Jun 2018 13:09:54 EST xORj328X No.94780 Reply
>>94779
sorry, small sidenote: invest in a decent pair of goggles and a jammer. going in with trunks is fine, but there's a lot of extra drag with them and if you're slow anyway you'll just feel slower and have to work harder. use your whole body when you swim. it's really easy to forget you can kick as well as move your arms. to go with that, every pool should have a few kickboards and pull bouys laying around if you want to work on your kicking or pulling specifically. keep your fingers together, pretend they're a paddle. again, good luck out there, nb
>>
Doris Pickworth - Sun, 30 Sep 2018 06:32:28 EST YW/HFt8o No.95028 Reply
1538303548952.jpg -(103071B / 100.66KB, 1080x1206) Thumbnail displayed, click image for full size.
Keep on swimming

I eat beams

View Thread Reply
!!vVWR8L52 - Fri, 21 Sep 2018 01:17:09 EST ILU5CAgZ No.95019
File: 1537507029877.png -(33230B / 32.45KB, 403x331) Thumbnail displayed, click image for full size. I eat beams
I get nutrition from carrort soup with cans.
I walk around in sun until the beans and peanut butter

Speak of mussels can you strengthen the peristalsis of your gastrointestinal tract to pull a small chord or lever?

Just started lifting...

View Thread Reply
- Mon, 09 Jul 2018 23:32:35 EST FzTNa5dH No.94806
File: 1531193555131.png -(2577708B / 2.46MB, 1000x1703) Thumbnail displayed, click image for full size. Just started lifting...
Holy shit I feel great.

That is all.
>>
Angus Donnerpadging - Sat, 15 Sep 2018 08:35:17 EST muNvckhv No.95007 Reply
Well, you will keep feeling that way unless you give up doing it! It is also reaaaally easy if you do it regularly like maybe at least 2 or 3 days a week.

Sarms or orals

View Thread Reply
- Thu, 26 Apr 2018 20:12:10 EST BM20VrMp No.94728
File: 1524787930892.jpg -(122777B / 119.90KB, 745x1024) Thumbnail displayed, click image for full size. Sarms or orals
short post because of a fuck up

I just want a little boost so I'm that extra fit looking for the summer for a change.

I don't want to use test because..
>I've trained enough to know it doesn't magical make you huge but I Still I don't need them sort of gains from it and I also don't want feel like I'm cheating too much.

>I'm not scared to use needles but I am sort of scared to get used to injecting and thinking it's a normal thing to do.

Now I'm thinking of doing either winny/anavar or somthing like ostrine and mk677

Online people say not to do orals on there own..shit gains and dangerous.

In real life I've seen a few people do winny and anavar and they have looked good.Nice lean gains,body has went hard and they have gotten a lot stronger and More energy even though they have been dieting hard.

I've never herd of any other side effects from people.

I've read about sarms and the reports out there seem very different for each person.

I'd consider them because
>supposedly no side effects on test
>can order it online without any one knowing
>subtle gains which is all I want

But
>no long term research.could secretly fuck you up.
>they seem near enough the same price as juice.and I could probably get juice easier and quicker.


What to do ?
6 posts and 1 images omitted. Click View Thread to read.
>>
Graham Sondletark - Thu, 30 Aug 2018 08:57:31 EST PaBmCX5x No.94972 Reply
>>94966
so are fucking drugs you mogoloid, yet everybody gets them

Progression Program for Calisthenics Goal

View Thread Reply
- Sat, 25 Aug 2018 05:08:48 EST fFZQ4OiK No.94955
File: 1535188128154.jpg -(36344B / 35.49KB, 304x388) Thumbnail displayed, click image for full size. Progression Program for Calisthenics Goal
Sup /fit/,

I have decided to begin training again, in preparation to go and tryout for a Japanese pro wrestling dojo. I preface with this to contextualise why I am aiming towards this workout:

• V Crunches (50 reps/2 sets)
• Leg Raises (50 reps/2 sets)
• Oblique Crunches (50 reps/3 sets)
• Back Extensions (30 reps/3 sets)
• Chair Elevated Push Ups (30 reps/10 sets)
• Hindu Push Ups (50reps/2sets)
• Reverse Hindu Push Ups (50reps/2sets)
• 3 minute timed wrestlers bridge
• Hindu Squats (500reps/1 set)
• Jumping Squats (50reps/2 sets)
Rest 30-45 seconds between sets.

I trained some years ago with people who had gone through the dojos, and this type of workout is an accurate example of daily conditioning routines trainees undergo. This is doesnt include in-ring training and weightlifting, which is also daily, but for someone of my current level that will come much later.

I have not trained (aside from the rare, random session) for the better part of 3 years, and during that layoff; drugs, excessive alcoholism and semi-regular smoking was a feature. Needless to say my fitness is as bad, if not worse than before my first period of training between the age of 17-19. My stats are: 5'9, 73kg, around 18% body fat and very poor cardio.

Currently my plan is to break it down over a progressive 12 week period, dividing the number of reps by 12, and then increasing the number of reps each week by that number. (For example, V Crunches. 50/12 = +4. Week 1 = 2sets of 4 reps. Week 2 = 2sets of 8reps. So on and so forth for each exercise). The plan would be to do this 5 days a week with 2 rest days.

Does this sound like a good progression plan, or would it be better to perhaps do a pyramid scheme? (Day1 3x3, Day3 4x2 and Day5 8x1 for instance). Should I split the increase value and increase twice a week (e.g +4 once a week becomes +2 twice a week for V Crunches). I realise for some exercises, like squats, an increase of 42 a week might be challenging. Also i realise i am not adjusting sets, but i think its better to keep the frequency so my body adapts to the short rest intervals.

Any advice, observations or improvements would be greatly appreciated. Good endorphins to all.

Advices for a poor guy, homw workouts

View Thread Reply
- Tue, 14 Aug 2018 08:18:32 EST X5+ihZiL No.94905
File: 1534249112072.jpg -(86593B / 84.56KB, 605x882) Thumbnail displayed, click image for full size. Advices for a poor guy,  homw workouts
I would like to exercise, i read the stiky on /lift/ on the future, i got the diet part, but i cannot afford a gym subscription also the nearest gym is far away from home.
I own two dumbells (i have 15kg of wights) and nothing else.
Any decent home workout i can follow?

Pic unrelated
1 posts omitted. Click View Thread to read.
>>
Hedda Lightdale - Fri, 17 Aug 2018 07:31:46 EST vIAccpGW No.94915 Reply
you trying to lose weight? or gain muscle?

you can do burpees. its a good cardio workout
for legs you can do body weight squats
push ups and pull ups, dips

dumbell flys are nice too
>>
Cedric Fuckingworth - Fri, 17 Aug 2018 18:53:32 EST RmsG+4N1 No.94917 Reply
>>94915
For now i'm tryng to lose weight, when I will loose enough il will change the diet again and try to get muscles.
>>
Betsy Goodham - Wed, 22 Aug 2018 02:23:56 EST ryGNpiKd No.94934 Reply
fitloop.co

youre welcome

Starting from scratch.

View Thread Reply
- Tue, 14 Aug 2018 07:21:42 EST 9F5t4COe No.94904
File: 1534245702323.jpg -(21950B / 21.44KB, 438x438) Thumbnail displayed, click image for full size. Starting from scratch.
Hey guys, i am a rookie in the fitness procedure, but would like to get started.

Long story short, i'm afraid to injure myself, but would like to get big. Any advice?
>>
Simon Corryfield - Thu, 16 Aug 2018 15:48:28 EST +1P+PRu0 No.94912 Reply
learn proper lifting form from someone who knows it. like maybe a personal trainer
>>
Edwin Nerrymick - Fri, 17 Aug 2018 03:17:56 EST HfUfPra7 No.94913 Reply
>>94912
Yes, but i was hoping for someone here to have a basic advice. Maybe i should just focus on excersicing my flexiblity
>>
Eugene Deffingbedge - Fri, 17 Aug 2018 05:05:10 EST cyRAhEcv No.94914 Reply
>>94913
Depends on what you want, but if you wana be flexible why not try Yoga?

Keto Macros

View Thread Reply
- Thu, 09 Aug 2018 13:05:02 EST GnDtmxKl No.94882
File: 1533834302565.jpg -(262047B / 255.91KB, 900x1200) Thumbnail displayed, click image for full size. Keto Macros
Hey, I'm starting KETO and wanted to get an idea from those of you with experience with macros.

I'm thinking about starting with 50/45/5 (Fat/Protein/Carbs). Does this sound acceptable to anyone? This is the easiest ratio for me to achieve with my current diet.
4 posts and 1 images omitted. Click View Thread to read.
>>
Phoebe Drabberkut - Sun, 12 Aug 2018 12:24:48 EST olyln65y No.94894 Reply
1534091088625.jpg -(12692B / 12.39KB, 247x362) Thumbnail displayed, click image for full size.
>>94885
I've done something similar in the past. CL was my hunting grounds.

beginner lift

View Thread Reply
- Mon, 30 Jul 2018 08:10:30 EST QFaUE//4 No.94847
File: 1532952630125.jpg -(78529B / 76.69KB, 1052x654) Thumbnail displayed, click image for full size. beginner lift
This is the first month of lifting.
165cm, 51kg.

RDL 20x10.
Barbell curl 20x5.
35kg.

How fucked it is??
>>
Martin Pickbanks - Tue, 31 Jul 2018 21:48:56 EST ryGNpiKd No.94850 Reply
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.
>>
Ian Buffingway - Tue, 31 Jul 2018 22:23:00 EST Or0UaOW3 No.94851 Reply
>>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.

Weed + exercise = ?

View Thread Reply
- Thu, 30 Nov 2017 20:24:59 EST nxqQFQYO No.94519
File: 1512091499551.jpg -(64603B / 63.09KB, 600x400) Thumbnail displayed, click image for full size. Weed + exercise = ?
I can't tell if this would be the greatest workout experience ever or if it would end up reducing my efficiency too much to be high while working out. Either aerobic or weightlifting. Anyone have experience with it?
9 posts omitted. Click View Thread to read.
>>
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:17:11 EST D6tcx8FP No.94540 Reply
>>94539
>*more concerned about coordination, depending
>*Startes to tip over

fuck my phone keyboard . nb
>>
Leviathan12/12 - Thu, 14 Dec 2017 06:02:51 EST 4VflwSaK No.94566 Reply
1513249371538.gif -(131209B / 128.13KB, 138x222) Thumbnail displayed, click image for full size.
I feel like I'm most coordinated when drunk

Body Cannot Handle Consecutive Days

View Thread Reply
- Sat, 23 Jun 2018 21:30:26 EST D2SGLHZi No.94791
File: 1529803826924.jpg -(26898B / 26.27KB, 612x612) Thumbnail displayed, click image for full size. Body Cannot Handle Consecutive Days
I've been weight training around a year and a half now, coming from a somewhat skinny-fat physique, you know, a little beer belly and skinny extremities.

As of now I am looking pretty decent, 5'11 and weighing in at 88KGs. Probably around 18% body fat. I've had several people who I haven't seen in a few months comment 'have you been working out' and people at my gym who I have never spoken to, say hello, and comment that I'm getting bigger. So, my routine is working.

The issue I have is that, I have been using a push-pull FULL BODY workout, one day on and one day off. I have been using this for 4-5 months, and have seen the best gains in doing it. Prior to that, I was doing a split routine, of 2 days on, 1 day off, 2 days on, and 2 days off, repeat.

I switched to the full body 1 day off and 1 day on, because it felt like I was overtraining, I would wake up shattered, my sleep was getting messed up, and I my gains were super slow. I also got a few colds here and there, which is rare for me.
I recently switched back to the split routine nearly 2 weeks ago, and already I am feeling knackered. I worked out yesterday and today I cannot even imagine giving it my all in the gym. I went back to the split because I feel I am no longer a beginner, and should move to an intermediate routine. So what gives, why can't my body handle 2 sessions in a row? I am eating enough calories, and on each day I train 18-22 sets total. I will list yesterdays workout below.

Incline Smith 5 sets

Overhead Press Machine 4 sets
Chest Decline 3 sets
Tricep Dbell Overhead Extensions 3 sets 

Tricep Pushdowns 3 sets

Side lateral Raises 3 sets

Facepulls 3 sets

>Should I go back to the full body routine, 1 day one and 1 day off?
>>
Lillian Blatherstock - Thu, 05 Jul 2018 22:51:31 EST cpp9bXQO No.94799 Reply
Try rotating through the big three - squat, bench, deadlift - and see how you feel. You can cut way back on the number of sets you're doing with these exercises because they're compound exersises, meaning that they work more than one major muscle group simultaneously. Squat and deadlift alone will work practically your entire body. Remember to follow the principle of progressive overload to figure out your reps/sets (tons of info exists on this just by googling). Figure out your 1 rep max and 5 rep max on each exercise and go from there. Hope this helps
>>
Phyllis Crushfuck - Mon, 09 Jul 2018 01:41:17 EST D4RO+3XD No.94802 Reply
I recommend you don't attempt to do one day on one day off because that's bad habit, you don't work out 50% of your days?

Try this:
Day 1: Running and Back and abs
Day 2: Running and Legs and abs
Day 3: Rest
Day 4: Running and shoulders/deltoids (there are 7 different shoulder/deltoid exercises, it's a whole day) and abs
Day 5: Running and Chest and Bis/Tris and abs
Day 6: Rest

You can hit one section hard each time and have 5 days for it to recuperate before you hit it again.
Also this routine has you resting every third day, that's pretty manageable.
Eat plenty but avoid sugary foods and drinks including juice which is all sugar. But When you want a snack, eat fruit, what person with a six pack doesn't eat fruit?
>>
Priscilla Packlefodging - Mon, 09 Jul 2018 04:42:09 EST +1P+PRu0 No.94803 Reply
>>94802

more like seven times seventy, youngling

Need help with Scoliosis / Kyphosis will be getting a gym membership

View Thread Reply
- Mon, 01 Jan 2018 16:10:38 EST GDCausWE No.94591
File: 1514841038989.jpg -(88595B / 86.52KB, 769x622) Thumbnail displayed, click image for full size. Need help with Scoliosis / Kyphosis will be getting a gym membership
What are the best exercises for correcting scoliosis and kyphosis back problems? Since its the new year i would like to start working out again. I'm about 330lbs I ride a bike about 5-7 miles a day but its not helping me lose weight at all. Please help a noob should i get a personal trainer? I got about 6 months of free time and will have access to a state of the art gym so i want to try to get a head start now. Thanks
4 posts and 1 images omitted. Click View Thread to read.
>>
Sophie Bipperwill - Mon, 19 Mar 2018 19:58:52 EST UaH2AD8G No.94690 Reply
1521503932193.jpg -(40254B / 39.31KB, 434x350) Thumbnail displayed, click image for full size.
This comes from a person who fixed his lordosis/kyphosis in the course of 4 YEARS.
In the last year only I found what really helped me a lot and this was: Handstands and running.

Handstands is the best exercise but not your average "loose body" banana handstand.
Go for the gymnast straight handstand, learn to use your shoudlers and pelvis (each one influences the other when moving) to achieve the straight body posture during handstands, brace your whole body from the feet to the glutes to the wrists, brace everything all the time so you can teach your body to work as one during handstands. Also be sure to breath, to breath deep but relaxed, no need to force your breath but also no need to deprive your muscles of their precious fuel (oxygen).

This exercise alone made me stand better, it strenghtened my whole spinal chain and i feel like I have tons of metalic meat protecting me there now.

For the record I started with 5 minutes of total handstand time per day (yes 7 days a week you faget), I did them through the day, for example I woke up did a 30 second handstand, then did another 30 seconds at work and then I did the other 4 minutes until the night, some days I only did 5 and 10 second handstands because I was too tired or totally out of it but I still did them.
After 5 months my handstand skills went crazy and I no longer needed a wall for support and I also raised the time to 10 minutes per day since I could easily hold a 2 minute free handstand with ease, I achieved perfect straight line at this time too and I found out that my central upper back muscles (between the 2 scapulae) were very weak since they got sore all the time from doing STRAIGHT handstands (if I had done the banana ones they wouldn't have got sore) and those muscles were the reason for my kyphosis, after 2 more months I wachtes as my posture while walking got prettieer and straighter.

All this time I was also a lot into running, when I say running I mean serious 20 to 30 minutes running with a good pace and even some sprints in there.
The running helped too I think but the handstands were what really made my posture muscles stronger.
>>
Ian Gacklechetch - Fri, 20 Apr 2018 16:14:36 EST bzTnzxD1 No.94720 Reply
>>94591
this post made me try a handstand in my room... damn, that shit is hard!

HELP WITH WEIGHT LOSS!

View Thread Reply
- Sat, 05 May 2018 20:07:04 EST ORQ92UGj No.94738
File: 1525565224409.jpg -(10855B / 10.60KB, 144x214) Thumbnail displayed, click image for full size. HELP WITH WEIGHT LOSS!
I’ve personally always felt like finding any kind of good working advice on losing weight is some kind of secret, probably because of being constantly hit with barrages of “ONE SECRET TO WEIGHT LOSS YOU JUST HAVE TO KNOW!” ads on different sites. I want to know what the ACTUAL best method of losing weight quickly is. I know diet and exercise are obviously the key factors to looking better and really I only want to lose about 30 or so pounds (I’m currently approaching 200, about 180 or so and used to being 140, I’m 5’8” and 26 so I feel like I’ve gotta do this NOW and get into a routine otherwise I’ll be a fat slob at 30 and that’s not how I’m trying to be). I live in an apartment complex with a basic gym that has treadmills and weights/lifting contraptions so it’s pretty basic but I don’t know where to start. I have significant belly fat now and really only need to get rid of that, as I’m what you could call “skinny fat” from drinking so much beer (I quit recently, as in a week ago). I have a huge thing of protein powder and I think doing a meal replacement thing would be best for me but not totally sure, which is why I can to the ones I trust; you guys.

TL;DR I’m trying to lose about 40 pounds of belly fat and don’t have an exercise routine but have access to gear to use and need to know some tips on quickly losing said weight. Thanks y’all
14 posts omitted. Click View Thread to read.
>>
Ian Blabblebanks - Tue, 12 Jun 2018 12:58:35 EST 9Pn7LD6W No.94771 Reply
>>94769
You are not fat. You're probably a little squishy but in a healthy and attractive way. Your harsh deficit is why you're so tired, you're not fat.

Your TDEE is not going to ever being 1695 doing anything. That's your BMR. What you'll burn if you spend your entire day in bed. Eat at least 2K a day and start increasing that. You want to flatten your weight loss out. You can sustain another 10-15 pounds before you start making yourself ill but if you want to gain muscle don't, at your current weight you have a month or two before you need to stop losing weight, but you're going to get more tired and ill. You need to slow that shit down and ideally stop before then. Nothing is sustainable if you're not eating more than you are. I bet you also walk places, do you work, how do you get there etc?

If you want to be strength train for strength. Low reps high weights. Eat more protein. You won't get hugeswole that way. You're a woman and even if you run a small surplus this will not be an issue. Doing cardio on off days will further attenuate the gains without killing your strength. You probably want to switch a 500 calorie deficit right away and taper that after a couple of weeks. You don't need to lose a lot of weight, just a little fat and gain some muscle.

Personally I only do my core once a week but that's my one not gym day. I do my shopping, walk many miles and then do some sit ups, leg raises and stuff like that.

Lastly you are probably way too hard on yourself. If you were off by about 40% of your body weight (and thus thought you had about 4 times the fat you actually do) you do not have a very reliable self image. Be careful.
>>
Ian Blabblebanks - Tue, 12 Jun 2018 18:21:57 EST 9Pn7LD6W No.94772 Reply
>>94771
Forgive my brain just after I get home from work, that has a lot of gibberish.

4 day program

View Thread Reply
- Sat, 02 Jun 2018 13:48:53 EST f7FWqd+c No.94760
File: 1527961733378.jpg -(90070B / 87.96KB, 640x585) Thumbnail displayed, click image for full size. 4 day program
I want a new one and was thinking of maybe doing this
Full body work up to 5 rep max
3 day split 15-20 total sets each body part

Or maybe just do phul or maybe defrancos ws4sb
I fucked up my gains again,strengths not so bad but my looks have went to shit again.

What do ?

Oh btw can you make hypertrophy gains with the Texas method ?
>>
Esther Snodshaw - Tue, 05 Jun 2018 08:11:08 EST SpYZcHhe No.94766 Reply
>I fucked up my gains again,strengths not so bad but my looks have went to shit again.

that sounds more like a diet problem than a program problem.
>>
Frederick Hindleford - Thu, 07 Jun 2018 11:00:10 EST zy0GDWSj No.94768 Reply
Niggas overthinking.

Nigga, eat lots of nuts, lift heavy shit. Yes it is literally that easy to bulk.

Report Post
Reason
Note
Please be descriptive with report notes,
this helps staff resolve issues quicker.