Leave these fields empty (spam trap):
You can leave this blank to post anonymously, or you can create a Tripcode by using the format Name#Password
[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


Ideal routines for useful strength

View Thread Reply
- Wed, 14 Nov 2018 05:05:53 EST aOJLU0cC No.95123
File: 1542189953401.jpg -(66029B / 64.48KB, 500x669) Thumbnail displayed, click image for full size. Ideal routines for useful strength
The kind of strength that makes heavy/awkward things lighter and can give me the ability to overpower others. End goal is a dominating physical presence but also the ability to use it. I'd say my goal is to be 170 pounds.

I do not do bench press or squats, due to ligament damage in shoulders/knees. I do not use machines, only dumbbells and an EZ Curl bar. I have access to pull up/dip station, incline bench, balance board and bow flex. I usually cycle 10-16 miles a week and my job requires me to be on my feet/carrying things all shift.

Currently :
5'8/176cm and 11st3/158lbs/71kg
5 wide pull ups, 7 raised legs push ups, 30+ raised leg crunches, 8 dips
15kg/33lbs dumbbells for arms, shoulders, chest or 7.5kg/16.5lbs for weaker excercises


My main "idea" is to try pursue a mix of weight training and calisthenics. Get really good at pull ups, dips, push ups, incline crunches. Mix it in with some standard issue dumbbell workouts and niche workouts such as grip training, bow training and working all the little muscles/forearms. Mix it in with some MMA/Climbing for overall functionality.

I figure as long as I eat enough calories to not be losing weight, I could get the bulk on and then work on getting my strength to catch up with it once I've hit my target.

>Would a routine like this actually produce practical results?

Is it better to be able to powerlift a huge weight or use 30kg dumbbells, compared to the say, crushing 30 pull ups and 40 push ups?

Who would have an easier time lifting heavy boxes all day or overpowering someone in a fight by grabbing their arms? I understand the subjectivity of "goals" but when it comes to applying these types of strength, is there any routines which come out on top?
Esther Chungerfield - Sat, 17 Nov 2018 11:10:45 EST o6lUvJos No.95129 Reply
sounds pgood
maybe do some basic gymnastics stuff for abs and arms (if your shoulder allows it), do lots of weighted carries and train your fucking neck

also dont enthusiastically focus on resistance training, MMA/Climbing should probably amount to 80% of your training.

Also dont do "bulks", aim for one, max two pounds of weight gain per month. Progressing as a natty is slow asf but just being patient WILL be worth it!
David Sunningbutch - Thu, 29 Nov 2018 18:47:54 EST vaMOtuqV No.95161 Reply
You're not going to have a dominating physical presence at 170 pounds. Sorry.

Quick question - any help would b appreciated thanks!!

View Thread Reply
- Fri, 23 Nov 2018 03:00:12 EST 8d2GE4wj No.95139
File: 1542960012749.jpg -(138014B / 134.78KB, 612x612) Thumbnail displayed, click image for full size. Quick question - any help would b appreciated thanks!!
Hi friends I found this place to buy my grandmother a Chinese plate for her as a Christmas present has anyone ever bought from here before? I don’t buy stuff online very often and couldn’t find reviews. Money’s not a problem.
Jeremy Valesquez
From Sunny Thailand!
The site is http://bobxlgang.xn--qee.com
6 posts and 4 images omitted. Click View Thread to read.
Lillian Billernock - Fri, 23 Nov 2018 03:20:35 EST aK5orQil No.95147 Reply
1542961235542.jpg -(49900B / 48.73KB, 433x359) Thumbnail displayed, click image for full size.
Jack Pickstone - Sat, 24 Nov 2018 11:43:48 EST iSLIw2Ml No.95154 Reply
I am not clicking your malware link you damned Chinabot.

The horrible new year resolutioners rush!

View Thread Reply
- Tue, 10 Jan 2017 06:41:20 EST etJwkPDv No.93831
File: 1484048480733.png -(711004B / 694.34KB, 1024x512) Thumbnail displayed, click image for full size. The horrible new year resolutioners rush!
Ah new year, new beginnings (Or at least that's what most say)

3 Months down the line only a few committed will be seen in the gym at the squat rack.

I just wish these people who commit to their fitness lifestyle remain committed for once in there life!!!
2 posts and 1 images omitted. Click View Thread to read.
Henry Sondershaw - Sun, 12 Mar 2017 07:26:26 EST fyXfrgOl No.93994 Reply
1489317986629.jpg -(97506B / 95.22KB, 620x930) Thumbnail displayed, click image for full size.
March Forth and Run
Archie Blullerdure - Fri, 26 Oct 2018 20:09:16 EST zPodxCZB No.95102 Reply
1540598956531.jpg -(171449B / 167.43KB, 1080x1226) Thumbnail displayed, click image for full size.

Routine for beginners

Locked View Thread Reply
- Sun, 21 Jan 2018 23:52:40 EST plwLtRB1 No.94632
File: 1516596760312.png -(430838B / 420.74KB, 750x1334) Thumbnail displayed, click image for full size. Routine for beginners
I only hit the gym a couple times a month but want to get jacked. My old man knows alot about fitness and is hella jacked and gave me this routine today.

Some might argue that i need to be doing less reps/heavier sets but honestly im weak af right now and I think this will help me build strength before I can adjust to to something better.

Currently 25 years old 5 11 and 175 lb skinny fat. Looking to start this routine tomorrow.
7 posts and 2 images omitted. Click View Thread to read.
Hamilton Mallytat - Sat, 07 Jul 2018 02:34:13 EST gq30Bux/ No.94800 Reply
1530945253550.jpg -(48564B / 47.43KB, 495x442) Thumbnail displayed, click image for full size.
DISCIPLINE beats motivation. Just do it....
Jarvis Sablingman - Sun, 26 Aug 2018 06:13:22 EST RoDJveMF No.94961 Reply
1535278402077.jpg -(99838B / 97.50KB, 586x1099) Thumbnail displayed, click image for full size.
>Carry on, my wayward sun....
Doris Pickworth - Sun, 30 Sep 2018 06:30:17 EST YW/HFt8o No.95027 Reply
1538303417952.jpg -(509432B / 497.49KB, 1898x1200) Thumbnail displayed, click image for full size.
Children today, go and exercise!


View Thread Reply
- Sun, 21 Oct 2018 16:30:21 EST Lc+6e6bK No.95085
File: 1540153821974.jpg -(64142B / 62.64KB, 1232x496) Thumbnail displayed, click image for full size. YO GET IN ON THIS SHIT
1 posts omitted. Click View Thread to read.
Rebecca Crickleford - Tue, 23 Oct 2018 00:14:46 EST V74xi7Y/ No.95088 Reply
Shit that looks dope. One of the hippies at work is always telling me to try a sweat lodge. This looks way better.
Nell Worthingridge - Tue, 23 Oct 2018 09:58:10 EST rceV32lq No.95089 Reply

My local gym does a pay as you go entry for sauna n steam room. Just got out now after a workout at home. Feels dope, considering a monthly pass to go daily.
Barnaby Werrysirk - Tue, 13 Nov 2018 20:56:58 EST 3Bf3Ym1L No.95122 Reply
We have sauna at my health club. Comes with the package. About 10'x12' teak room with constant 170F temps. Has the little wooden bucket and ladle to sauce water over the electric heater/coals. Do 10min after my workout 6 days a week. I'd go in longer but I either don't have the time to do multiple 10min sessions, and 10min at a time is about all you can take at 170F.


View Thread Reply
- Fri, 03 Aug 2018 03:46:47 EST dcECgilT No.94858
File: 1533282407846.jpg -(26383B / 25.76KB, 620x549) Thumbnail displayed, click image for full size. GUT
I'm sure this is posted here a lot and I'm sorry. I searched gut and found nothing. I've been tall and skinny for my whole life. Past 4 years I have slowly gained a gut but nothing too bad. This year it hit shitty level that I feel will lead to Hank Hill or worse. Past two months I've noticed a very mild double chin.

Jogged a bunch this winter but I found it hard to stick with. I'm open to doing that again if it's the answer. Don't lift weights. Used to bike around everywhere. Bike has been dead for over a year. I know that eating habbits and drinking habbits matter but what is the best WORK OUT to get rid of the gut or at least make it smaller or maintained. I heard sit ups don't work but is that true?

Pic best example I could find I guess.
3 posts and 1 images omitted. Click View Thread to read.
Bird Keeper Dane - Mon, 15 Oct 2018 09:31:45 EST fri7ybO/ No.95064 Reply
Dietary changes are key OP. If losing excess body fat is the goal, but out or reduce your intake of fatty foods like meats and dairy products.
Phineas Cidgeworth - Mon, 15 Oct 2018 13:21:38 EST DB2WAvM3 No.95065 Reply
Reduce your intake of calories. Ensure other things don't drastically drop especially protein and don't lose too much fibre. Carbs are the thing to lose. Fat is bad because it's calorie dense but that's it. Carbs are addictive and cause insulin spikes. A balanced approach will work.

If you just reduce your meat and dairy products you run the risk of replacing it with carbs and getting fatter.

There's a bunch of ways to achieve a deficit without cutting out nutrients you need. Reducing meat and dairy can be one such pathway but it's a means to an end and if you consider it to be the be all and end all you could achieve nothing or less.
govegan-ctfu - Sun, 11 Nov 2018 21:40:10 EST QWgv3Ckk No.95120 Reply
1541990410213.jpg -(5634574B / 5.37MB, 4656x2620) Thumbnail displayed, click image for full size.
Carbs are addictive like breathing or drinking water is attractive. You need insulin to maintain muscle and insulin only stores fat in the presence of dietary fat. I really messed up my health doing all that low-carb, keto, zero-carb non-sense. Fuck this carbphobia - it's just more quick fix / fast-fad tricks.

Low-carb / keto debunk: https://www.youtube.com/watch?v=bU2ByJ-zxfg

OP, I know you said you got diet covered but I have to through this into the ring and that all, promise:

When you eliminate intramyocellular lipids (fat in muscle tissue) from your insulin pathway you burn glucose much more efficiently. Carbs are still very thermogenic and satisfying on top of that. I'm talking about whole-foods carbs like potatoes, sweet potatoes, rice, squash and all fruits from kiwi and blueberries to bananas and dates - NOT those silly "low-fat" crackers from the 90's that still had 5g of oil per serving or whatever. When your insulin functions better due to low-fat intake, your glucose uptake and glucose-derived ATP is cleaner. Exercise and adventure become much easier and occurs more frequently as a consequence.

Oxidative priority means if you eat carbs and fat your body will burn the carbs and store the fat. Cut the fat to cut the pounds.

Glucose (from complex carbs typically) is CAN be converted to fat via de novo lipogenesis (DNL) but it is inefficient in humans (costing 30% of the conversion) and good luck overeating on potatoes. I have to drink fruit juice with my potato+greens meals to get ENOUGH calories.

Essential fats? We only need about 2g/day to guarantee no signs of deficiency and you can get that with adequate fruits and veg consumption. Even butternut squash has like 50g of omega-3 per cup. Excess fat goes to adipose tissue. Unless it's saturated fat where it will likely clog your insulin pathways after it kills off some LDL receptors in your liver.

Non-essential fats? The body can produce that from carbohydrates via DNL. Again. it's an inefficient process so your carb requirements go up. If you find yourself not being able to eat enough after all this and want to avoid processed foods like juices you can always add a tiny amount of whole-food fat to meals. Your metabolism will use that fat instead. It's easy to eat too much fat so stick to 1/4 avocodo or a small handful of nuts if you go this route AND want to loose weight.

Whole-food, plant-based nutrition is the optimal human diet - and it's most popular low-fat variation is best for weight loss and maintenance. It's sustainable weight loss for a lean, healthy life style and build off the success all large civilizations throughout human history have had eating starch-based diets with fruits and veggies.

OP, these guys are legit. Check them out:

John McDougall MD

Neal Barnard, M.D.

Michael Greger (NutritionFacts.org)
Comment too long. Click here to view the full text.


View Thread Reply
- Thu, 18 Oct 2018 06:48:56 EST w011FLU6 No.95072
File: 1539859736651.png -(343254B / 335.21KB, 732x573) Thumbnail displayed, click image for full size. weight
Hi guys! I do have 1,96m (6"4feet) and 60kg and I want to know if someone could help me with a diet to gain muscles/weight.
I want to have like 80-90kg
1 posts omitted. Click View Thread to read.
Charlotte Cinnerson - Thu, 18 Oct 2018 22:11:20 EST 5frbMPr3 No.95074 Reply
Wow I haven't heard about scooby in years. Too bad he left youtube.
William Marringhet - Fri, 19 Oct 2018 04:42:14 EST aOJLU0cC No.95075 Reply

At a glance, I count 64 videos in the last 6 months bro. He's still alive and kicking. I think he briefly went AWOL when he got dox'd etc by 4chan.
Danny big huevos - Thu, 25 Oct 2018 15:24:38 EST 0thyLkGh No.95094 Reply
Start small and work up to eating loads of food. Every morning eat 5-9 eggs, potatoes or hashbrowns, and twice a standard serving of bacon or sausage. Eat lots of pasta and tons of meat for lunch and dinner. Rice and beans are good too. If you wanna get big just start eating more and more until you gain weight

Biceps Not Growing Much At All

View Thread Reply
- Thu, 11 Aug 2016 01:09:00 EST cx85dbH7 No.93576
File: 1470892140861.jpg -(1239638B / 1.18MB, 4992x3328) Thumbnail displayed, click image for full size. Biceps Not Growing Much At All
I have been working out 6 days a week for a few months now. I have never been fat but I used to be kind of slim with a slight beer belly.

My abs are starting to pop now, my shoulders are naturally broad but getting bigger, my legs are ok but my biceps suck s bad. I work my arms 2 days a week with dumbbell workouts. I have no gym anywhere near and only dumbbells. I have searched for various workouts on Youtube and yes they have grown a little, but they seem to have hit a wall and any growth is super slow.

>Any tips on home dumbbell workouts for biceps?
9 posts and 1 images omitted. Click View Thread to read.
Doris Pickworth - Sun, 30 Sep 2018 06:36:34 EST YW/HFt8o No.95029 Reply
1538303794952.jpg -(36623B / 35.76KB, 750x750) Thumbnail displayed, click image for full size.
Work those arms
Phyllis Clucklebury - Fri, 05 Oct 2018 00:36:23 EST Ph5UtLE9 No.95039 Reply
sounds tough with no equipment man
if you could use heavier dumbbels you'd probably be good
Edward Bluddlepetch - Fri, 05 Oct 2018 15:17:06 EST EySTy/u/ No.95040 Reply
OP any updates on how your training is going? Have you joined a gym yet? If you haven't you should. Being in the right environment and atmosphere will make it so you get serious with your diet and training.


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
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

>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
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 4chan, 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
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

youre welcome

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