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 No.26632[Last 50 Posts]

Ask your lifting related questions here.

Beginner's Health and Fitness Guide, aka "the /fit/ sticky"

Previous thread: >>15840


how do i stop caring about the gazes of other people when lifting in a crowded gym


Blindfold yourself.


they are mirin you bro


read marcus aurelius



i am the guy who looks


Should I try to pick up a girl at the gym? I feel like it's too risky incase things go really bad and I can never go back but what if my suspicions about a girl are right and things go well. What do?


Just don't interrupt her when she's working out.


Try picking up weights instead









Is there anything like training program for manual labourers?
I'm a carpenter and the tactical barbell book that just got posted made release I haven't come across anything specific that's relevant to me line of work


Fuck all you weak uyghurs


I haven't heard of any specific programmes but if you're doing any kind of manual labour for a living the general rule of thumb is to lift early, eat a lot and sleep a lot.

post body


weaning myself off my drinking problem by consciously leaning more into my eating disorder, how do I time my sugar cravings from booze withdrawal with my carb timing for my latest smolov cycle


lift early?



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G8 w8 m8 I r8 8/8


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Most of them are happy you are improving yourself. Only an asshole would bother somebody working out at the gym.


So is the kettleball all I need? If so, migbt buy one. I've been doing basic calisthenics.



>So is the kettleball all I need?
Depends on your goals, but irl a B, some calisthenics, maybe add parkour for evading cops, and you're gtg irl.


You won't get big. Lean, yes. Athletic, sure. But big? No.


*irl a KB, some


Should my goal be become stronger or become toned?




as in early in the morning before work. So if you work at 5 then work out at 3 in the morning, alternatively you can work out late at night


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Various goal bodies tbh
kyoot mouse


alright serious question. 17, 6ft around 100lbs. i want to work out, but i'm currently studying for a test 9 hours a day. i still have 5 hours free every day. do you recommend me going to gym, or wait until the test is over? got 1 year until the test.


Is Starting Strength still the newbie recc?


>9 hours a day
enjoy burnout
I did that and regretted it. Got 97 in the test but only needed 92, I consider the rest a waste of a year. Social and physical needs are as important.


>6ft around 100lbs
Mein gott… you must look straight out of auschwitz. you should unironically put your entire life on hold till you gain some weight


>shoulders uneven but booba even
smh artist wasn't paying very close attention


Guise I have a srs problem.

How do I get rid of skinny fat? I have some around my lower abdominal area and I don't want to lose weight because… I'm already skinny. I know spot reduction is supposed to be a myth so whatdo?

Also I have a suspicion that some of it may not be belly fat and it could be muscle underneath thats ruining the look. Like I trained the lower abdominals a lot and the muscles there are relatively bigger than my ubber abs which pushes out the fat in that area more. This makes me look like I have more fat there than I should.


In either case, paradoxically, you need to put on weight/muscle to even that out.
Sorry friend, you either can drop below a certain bf% required to get rid of it, or you need to build up other areas around it so it's more proportionate.


>drop below a certain bf% required to get rid of it, or you need to build up other areas around it so it's more proportionate.
The problem is if I drop more weight in an attempt to catabolize the big disproportionate lower ab muscle, I lose all the muscle at the same rate so it still looks the same. I think the only thing left is to just gain muscle in areas around it to make it seem relatively smaller

Smh. Watch carefully what muscles you are training for optimum aesthetics anons. You want a V taper and an A taper like I ended up doing to myself lmao


I started exercising for the first time in many many years mainly cardio and after 6 weeks my libido is getting out of control.
I'm even starting to pop out boners at work when it never ever happened to me before.

wat do


>wat do
Have secks.
A taper ganggang


Thanks anon, here's some more.


>Have secks.


>A taper ganggang
Its ogre for us widehipcels



It's good and normal, it means your testosterone and sex drive are increasing from exercise. Before I started lifting I was jacking it like twice a week, and after that it went up to 4 or 5 a week.


Is it true that Blood Pressure is the highest in the morning when you wake up?

Then is it dangerous to exercise then, I don't want a brain aneuyrusm

Can I lower it quickly by drinking water or should I wait an hour before starting exercise


Why do people progress to different routines?


>Why do people progress to different routines?
Why not?


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How do y'all incorporate training into your work life? Before or after work, gymming

Is it possible to only workout on one day and make gains? Prolly not


After work. I wake up too late to do anything except get ready for work.


If gains are your aims you prefer 2 or 3 days rest after a round of muscle training

During this time your muscles should be relaxed not tense and get lots of sleep

Gives more time for the muscles to grow


>>28620 (me)
ie. take the 2 day weekend or your downtime as a break from it


Bros do your assistance work. Maybe just cos I'm older now. Bust my shoulder.. took me out for two months, came back, bust my lower back.

Point is, shoulder has been fixed with ditching bench and OHP, dips, and doing a bunch of remedial rotator cuff stuff, now the shoulder is actual back better than before, no clicking, I have started pushing stuff again, but its gonna be a slow uphill again and the worry of busting it again will be there.

Came back from that like yipee I can squat now, made the classic mistake, went too heavy too fast, bust my back/hip.

Now coming back from the lower back pain, it seems the problem was actually hip weakness, as I've been doing hip stuff/ glute Medius stuff and it does seem to be having a big effect so far.

That being said, I now have to take extra time each workout to more carefully warm up my shoulder, hips, and to strength stuff with each.

Its a pain and took me out for months. Weirdly, my deadlift seems to be going up consistently, hit 150kg for 3 the other day with some left in. On the road to 200.

Pretty much every other lift is shot to shit though. Which sucks. Basically, if something clicks, snaps, pops, just kinda feels tight and not right. Listen to what your body is saying and go see a physio, do some preventative stuff before it puts you out for a long time, if you are doing the big compound lifts, there are probably areas you aren't hitting


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Found this workout regiment a while back, what does /leftypol/ think about it?


It's just pushups and core exercises lol.
2/10 better than nothing I guess. Doing push without pull is unbalanced and can cause bad posture (forward slouch). Find a way to do horizontal pulls at least to avoid this.
Also situps are a shitty exercise. Do planks, leg raises, hollow/bike, etc.


Reason my minimalist routines are good, you warm up with accercories


Hey look, this rack has 5 holders on each side to put weights on
Oh wow, there are plates of 5 different weights
Better fucking put them back randomly, and half on a different rack on the other side of the gym.

seriously ive been to three gyms and all are clearly filled with retards.
im gonna color code those fuckers with little stickers, what the fuck are the staff gonna do about it?


did you fuck up your shoulder while bench pressing? because that's a common mistake people make. It took me months to get the form right. If benching hurts your shoulders / isn't working your chest, you're not doing it right and you should stop asap before you hurt yourself.


Is there something like side planks that does not put weight on the elbow?


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About to have the most aesthetically pleasing house gym.


>rolls off if floor even slightly uneven

*psh* nothing personal, kid


been doing nsuns lp pretty consistently for 2 months and first started the program in may. so fucking bored with it, my lifts have progressed a lot, im almost out of novice territory (170 bench desu) but like I've been fucking dreading going to the gym - and being at the gym doesn't improve my mood I'm just angry I'm there - since I picked up a new hobby (drawing) and rather do that.

Should I try a different program just to mix it up and keep my motivation high enough? Something with less volume so I'm not spending > 4.5-6 hours each week on it. 3 day PP?


I also just need to fr lose ten pounds and was thinking of just fasting for a week and not doing the gym, but fuck the DOMS from skipping a whole week of squats terrify me.


Couldn't having really strong magnets in the wood fix that?


Nah doing weighted dips. Got excited to get to adding a 20kg plate on, got to the 4th set all good and then something went. I was hungover and didn't warm up because of time constraints. Dumb Dumb Dumb me. Bench has always been okay for me and I'm a big form freak. The one thing I haven't been a form freak over is dips cos it just seemed kinda "intuitive", well.. this is the result.


had a guy literally attempt to take the weight off the bar on the rack I was using, when I questioned him he got affronted. Actual brain dead individual.

There is more than one person in the gym who just never clears up anything after them. 40-50 year old man, leaves a trail of destruction behind him every time. Ego lifter never progresses, turns up sporadically.

Some true degenerates go to the gym. Infuriating.


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A Russian worked out today.
Did you?


>feel like shit all week
>finish work late, sleep till noon, get nothing done all day
>depression setting in
>Friday, deadlift sesh 45 minutes
>feel fresh as a fucking daisy
>music in my headphones, previously bored of it, comes back with new vigour like hearing it for the first few times
When you lift, you lift your soul


how do you even get the energy in the first place?


It’s much easier when you are in the habit and seeing the results.

If you are out of the habit or coming back from injury and therefore not seeing results but covering old ground, it’s harder.

Deadlift is the only thing I’m seeing results in right now, hence the only thing I’ve been able to motivate myself to do besides a shitty leg day the other day but it’s starting from lower weight again.

Other than that. I lift for communism :)


>how do you even get the energy in the first place?

You don't allow your energy to ever dip. That's my secret, anon.

Never stop moving. Always be activated. No joke.

Walk and cycle everywhere, all the time. Find a way. Always stairs, never elevator. Chores are always a workout, wax on wax off. Search it. Cheap pull up bars everywhere. Make dip stations everywhere. Do relatively gentle bodyweight stuff through the day, stay activated. Same with bands and calisthenics. You'll progress to a weighted vest and maybe a barbell in the corner. Fuck the box gyms.

Just refuse to stay sitting for longer than 45 without 5 stretching your legs, unless it's on your own time.


Question for burgers

Is all the hate for planet fitness justified? Like I started going there and I think its a good value for the money. It's missing a few of the good machines like a proper leg press, bench press with spotter arms, rack etc, but it has decent substitutes for each like a seated leg press, smith machine etc. Though ngl smith machines kinda seem like easy mode, but for the price its ok.


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>browsing reddit
>see anticommunism cringe
>use the dumbfoundedness that came from it as fuel for my sets


Just smashed my shin with a KB today.

Fuck my fucking t-rex arms.


can you explain how


breh i gotta a question about body
even if someone is fit, does like any new activity tire?

i do cardio an hour on the cycle but taking stairs had me gasping for air through the mask


Yes, but I think stairs are actually pretty intense in general I still get tired if I go up like 10+ stories. They use a lot of leg strength, might be a good idea to train on those holding some dumbbells or something.



You serious? If serious, yeah, any new activity you're not conditioned for will tire, even if you're fit in some other way.

There are famous stories about pro cyclists getting winded walking up a stairs and being unable to do a pushup.

>Yes, but I think stairs are actually pretty intense in general
jesus christ


aight, i'm gonna stairMAXX everyday from now
it's practical strength i need



hell yes anon. also stick a cheap pullup bar in your livingspace or workspace and get the most practical strength possible, without even going to the gym - grip strength. Just doing the most gentle shit for a moment when you're bored gets surprising results.


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what about my DICK DAY


I had a school teacher do this as if it was a prank


>forget to brace your core
>thar we go


is nerve strangling (tying your biceps while working out) good? without any side effects?

i'm scared it will like bloat your nerves and make them look ugly
should you tighten them max and should you open after finish the full work or after each set?


this means, leg days are superior
you shouldn't feel good after torture

we both know you do dick day everyday anon


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>you shouldn't feel good after torture
oh shit really?
i dunno i kinda like the pain after leg day


I literally did some PE years ago doing that, and it's never been the same since. Kinda kinked and bulged.


oh morel

so that's a no
can you post a picture? or a reference


You seen the bioneer youtube channel? Hes a bit soy but this is basically what he advocates.

had another good one the other day where I was walking to an empty squat rack, put my stuff down, and some guy who had also been walking to it but had clearly come in second in the race and had not put his stuff down was like "i was just about to use that"

I was like "I was also just about to use that" and he looked genuinely confused. Hes got tattoos and wore and hoody that suggests hes in the army too. And I can squat more than him. Entitled cunt.

I feel like this is a good way to get injured. Seems like something somebody would do if they were going to extreme lengths for aesthetic reasons like a body building competition or something. I cannot see a strength application as its gonna limit range of motion.


>You seen the bioneer youtube channel? Hes a bit soy but this is basically what he advocates.

haven't seen it but it's the way to live. It's very compatible with a lot of lounging around but when you get up, you move like you got a purpose.

Don't do this shit.


I'm just using Dan John's Easy Strength and ABC.

The problem is I only have babby weight KBs (8kgs).

So I do EMOM and finish with AMRAP on the last set (on ABC days, not ES days).

>Experimenting with bands, mostly to stop the clanking which pisses off my aspie senses.


someone give me no equip ab exercises that target my abs mainly, and i can increase with dumbbells or plates, that's not the pull-up, i don't have a bar
most ab exercises activate my back muscles instead

currently i'm doing one where i get up from shoulder blades and rotate, heel taps, bicycle


Pull-ups are supposed to target your back muscles…


Plank variants and leg raise variants.


Swipers: lie on your back with you legs out straight and your arms also on the floor, slowly raise your legs as high as you can, keeping them as straight as possible, until your lower back comes up off the floor, swipe your arms under your back at the top of the motion. You don’t have to do this, but it helps get the form right, your ass should be completely off the ground, as well your lower back, so you have room to fit your hands under. If you don’t do this, it’s mostly a hip flexor movement, so you need to focus on getting all the way up.


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I just realized my legs are pretty big but my ankles look small as heck

I was doing shin raises on leg days but is that not enough or do I need to increase the volume

Are they like wrists and can't be grown? I'm just worried becasue such small ankles can't bear the big calves


i used to do this, can't remember why i stopped, maybe it started hurting the back

how do i load them with weights, hold a dumbbell or plate in between the legs?


in a plank would i strap a plate to myself to incresae the difficulty


Just do the plank harder.


Basically, or put it in a backpack.


Thoughts on HIIT?


Exercises won't make your joint bones bigger lol. If anything training calves will make them look smaller by comparison because the leg muscle gets bigger. Don't worry it's not a big deal though.

HIIT is generally shown in research to be a good way of improving cardiovascular fitness. It's not ideal for fat burning or just a bit of cardio. It's more for training. HOWEVER, if you do a round of Tabata (specific kind of HIIT) it supposedly will boost your metabolism for hours and improve your calorie burning if you do other cardio afterward.


What's good for burning fat?


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Caloric deficit in general, in terms of cardio what seems to work best is low-moderate difficulty/heartrate cardio. That way you aren't taxing yourself too much but you are going hard enough to burn plenty of calories. The more intense you get, the less able to replenish the chemical energy you are burning. Ideal fat burning is actually just a more active lifestyle, walking around more. But if you are looking at cardio exercises specifically, your best bet is to go with fairly low intensity stuff like light jogging or biking.


Thinking about paying a personal trainer. Never been to a gym in my life.


Is walking actually enough? I remember reading that it does not count as exercise.


>Thinking about paying a personal trainer.
imo it's worth is just to learn some basics so you can self-train later.


good to know

im probably doing them wrong if i feel it in my lower back more


what's tabata and what do i need to do it


Agreed with this advice. I payed for a month. Really expensive but worth it.
I saw a video that suggested not doing cardio at first. Just walking. Walking fast uphills if you feel adventurous. And coupling it with HIIT 3 times a week (spaced a day in between at least). Then when you're more fit, you can maybe add cardio to your routine. Idk anything though. I've found walking is really good for me. It regulates hunger, makes me way way less depressed, accelerates metabolism, more energy during the day. The issue for me is actually doing it.

>HIIT is generally shown in research to be a good way of improving cardiovascular fitness.
Thanks for the answer. My goal is weight loss and health first and foremost, as opposed to fitness, or some sports goal. My biggest hurdle is doing the exercise itself. There's a really expensive HIIT gym near where I live, part of the reason I ask. I thought of maybe paying for it for a few months.
I'm already dieting. I cut out all desserts. I'm eating lean in general. Drinking water. I was doing calisthenics but I was not noticing too much results besides getting better at it.

Since my goal is not strength, but weightloss, I've re-considered it and maybe what I need is more aerobic exercise (as opposed to anaerobic cardio) like walking daily, and transition to cardio exercise slowly (jogging). I've seen people shed weight like crazy with jogging.



>You don't allow your energy to ever dip. That's my secret, anon.
>Never stop moving. Always be activated. No joke.
>Walk and cycle everywhere, all the time. Find a way. Always stairs, never elevator. Chores are always a workout, wax on wax off. Search it. Cheap pull up bars everywhere. Make dip stations everywhere. Do relatively gentle bodyweight stuff through the day, stay activated. Same with bands and calisthenics. You'll progress to a weighted vest and maybe a barbell in the corner. Fuck the box gyms.
>Just refuse to stay sitting for longer than 45 without 5 stretching your legs, unless it's on your own time.
Sounds amazing, how do I get into this? Anyone do this with an office job?


Walking absolutely counts as cardio. It's just on the very light end of the cardio spectrum. But especially if you are not experience walking is good. You will build up more strength in your legs and your cardiovascular system will get more used to being stressed more than your usual activity level.

There's plenty you can google about Tabata but it's literally just a specific pattern for high-intensity workouts. You can apply it to whatever type of exercise you want, whether that's running or it's lifting (but it needs to be weight you can lift at this intensity).
All you do is this:
>20 second intervals of maximum effort
>10 second intervals of rest
>repeat 8 times for 4 minute total
It's been found to help pro athletes improve their cardio. It will just help improve your fitness overall so you can burn more calories in the long run. It's not the core of a routine.

Jogging is generally an effective way to lose weight and also good for your health. I tend to agree with the sentiment that weight loss is more about controlling your diet vs exercise but obviously exercise helps increase the calories you burn. I would recommend walking/jogging early in the morning if possible, ideally while you are still in a fasted state after sleeping (meaning don't eat until after you exercise). That will force your body to rely on the energy you already have for the cardio and increase the fat you burn, as well as put more of your food later toward recovery from the exercise.

Ever hear of the pomodoro time management technique? I mention it not to help with productivity (although that's what it's for), but because you set a timer to go off every half hour to remind you to take a 5 minute break. If you do that regularly it is an opportunity to get up and do something physical before you get back to whatever you were doing. Just get up and do some light calisthenics, not necessarily even enough to make you sweat, just like jumping jacks or something will help.


Are you doing a cobra pose or what? You shouldn't need to use your lower back for a plank. "Tuck your tail" by squeezing the glutes, pulling your ass down.


> My goal is weight loss and health first and foremost, as opposed to fitness,
That's what fitness is…


Probably those ankle weights you can get would be best, be sure not to drop a dumbell on yourself but if you feel confident to do it prob best way.

Also hanging leg raise is good but you need group strength


Thanks mate. You're a charm.


>but you need group strength


Bros I started doing leg raises,
I have a tiny problem where I can actually hear my femur bone grinding inside my pelvis on one leg

Hope it's just starting sounds, and will go away, I don't feel a pain
It's just like one of those action figure legs, not properly fitting, ig


squeeze the glutes, yes i forgot
same thing with push-ups

remember to squeeze the glutes and tuck and push, thanks


I pretend I'm trying to suck in a fat shit or avoid getting railed in the ass while whispering "no no nonono"

Glutes and kegels have never been more activated


*grip strength


Ok fitness-sama. Yesterday I walked a bunch. Today I tried jogging really fast without moving (hard to explain, basically just something to get my heart racing) for round 30 seconds whenever I remembered. Also whenevr I started feeling tired, I did that.

My findings:
>the sleepyness is gone, especially post-work
>very easy to raise my heartbeat in 30 seconds or less
>very little motivation needed to do it since its just less than 30 seconds.
>pushed away bad emotions

I'm going to sign up to the gym in a bit. 👍👍👍👍


>I tried jogging really fast without moving (hard to explain
Running in place? That's a normal thing to do.




unlocking ur full potential


>>the sleepyness is gone, especially post-work
How? I get sleepy as fuck afterwards, and have trouble waking up the next day.


I guess? I dont know the word but it sounds right.
Try "running in pace" whenever you start to feel groggy. But like really go at it. I did like 30 seconds to a minute and it gets your heart running, gives you a boost of energy. Tbh 10 seconds is probably also good. 10 seconds is nothing to get rid of after work groggyness.


ive never done anything but machines at the gym, and i used to jog regularly but my knees are starting to hurt (which is fucking bullshit, did couch to 5k a year ago, was able to do 5k twice a week for maybe 10 months before my knees started to hurt, bad shoes or maybe i just run like a fucking retard). Since I'm already sitting on a gym membership i figure ill do this
"Stronglifts 5x5," but like i said i never done this before, i dont know what a deadlift is for example. Did yous legit start by just going to a gym and fucking around trying to figure out how to do a deadlift, or is it 100% necessary to have a guide here? i can ask some friends of mine how im supposed to do this so it's not the end of the world, i just gotta know what to do here


I used to run in place before upgrading to a bicycle
Treat it like actual jogging, when I started I did 7 minutes then 2 minutes of rest and repeated that 3 times and as I went on the times running became longer and the rests became shorter until I was running in place 40 minutes straight.
If you love TV just put something on the TV and run.


You can

1) watch YouTube for form, there is a huge amount of people showing you how to deadlift, I believe stronglifts has instructions for each lift on the website also
2) get an experienced friend
3) get a session with a PT


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New dank /leftyfit/ propaganda


i rode the train all day and my back hurt???
how, i do rows 2x a week

is that not enough


if i workout in upper/lower body split, i should be working out 6 days a week, right?


>i rode the train all day and my back hurt???
classic train




s-shut up, that's not what i meant!


It most probably hurts because you overwork it. Try stretching your hip flexors and see if it improves your posture and relieves some of the load placed on your lower back.



This video really helped my lower back.


Apparently, and, I’m not a Pt or a doctor or anything, but supposedly half the time the problem is tight hip flexors, but the other half, it’s hip weakness, specifically glute medius weakness, in the above video, and when it’s that, stretching makes the problem worse


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yo it's the jaw relaxation dude!!
i will try these

i think mine are not weak, i do those athlean-x toe stabs and hip drops

and also those resistance band hip training
i broke mine, anybody have tips on the best kind to buy,

ones that come in a closed loop or ones that have handles?


Should I delete that post? I don't want anon to hurt themselves.


Nah nah, like half the time you will be correct


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I'm suing you! You better lawyer up


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Damn pull up bars are awesome. I have way more motivation to exercise when it's as simple as doing a pull up or chin up. I can get up from my battlestation and do a workout without having to go to the gym or anything.


The gym, like libraries, should be free of use for whatever person that wants to use it.


Absolutely comradely take.


how do i get into working out properly if im a pussy who is too adverse to pain
i dont feel very sore after sessions so i guess i must not be doing it right


it shouldn't hurt, it should feel good, and soreness should only be the day(s) after, you should not feel sore at any point before you go to sleep


Wait until you get some waist high paralettes too brudda


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How do I train my neck? I'm going to a metal show in around a month and I don't want it to be sore for a week afterwards.



Start small and build up. You can see gains doing very little. Start with simple movements to build a functional level of strength and core strength, then move on to the big boy stuff once you feel confident.

Not feeling sore is fine, if you are doing it properly, at the start you shouldn't really feel to much effort exerted apart from at the end of your last few sets. If you keep adding weight, reps, gradually, you will progressive overload and eventually will feel the pump/burn


i train neck by using 3kg plate and going all 4 directions with a tucked in chin when i can

it grew for me


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bros… should we like stop?


Everything that can be feasibly run like a library should run like a library.


Did you balance the plate on your forehead or how?


Guise my benchpress is my weakest lift and I feel bad. Almost every other lift I make decent progress, but I literally never can lift more on bench. Im stuck at like 130 lbs.


What about your OHP?

Try dumbbell work for a bit to see if it's an imbalance.

Bench pin presses to overload the last part perhaps?


i take a towel and put it on my face and keep pressure with my hand, it gives an extra weight too :)


i love the second gif, it looks like he's going to burst into a musical
anyone know the source


I think it's Billy Herrington.


>i love the second gif




i am traumatized


I am healed


what's the original source for the video also wow
billy herrington was just a dude, just like us

i always imagined his voice to be like some big guy, unattainable

but he was a dude, just like us
does anyone know what his regimen was?
also why are all the comments in russian


Tales from the Foxhole. It's about sexual abuse in the army, which might explain the Russian comments.


at what rep count should you stop and move on to another ab exercise or add weights?
i'm at like 30 for the bicycles (best form) and 17 for basic leg raises

thanks, what an imdb summary


I've seen a couple people say more than around 30 reps is generally gonna be junk volume if you're going for strength or size gains. If you want to build muscle endurance that's different.


what other lifts are you doing and where are you placing it in your workout?

You can always try deloading and building back up also if you've hit a plateau, take some weight off, focus on form, do some assistance stuff like the other anon says, some chest or triceps isolation. Are you doing enough back stuff?

Where about in the lift are you struggling most? In the bottom where the bar is closer to your chest or in the middle of the lift or near the top?


I guess I could try the pin press thing, but most the difficulty for me is near the bottom close to the chest area. The middle and top are usually better, but by the time the bar is moving back up I lose strength.

I do like 40 lb dumbbell flys, chest press machine, pushups etc everything but it never really carries over to benchpress. Also it's probably my form because I try to do the benchpress without arching my back at all.

I heard you're supposed to arch the back, but it just feels like poor form to me. If I can't do a strict benchpress with just my arms and chest, why arch the back to push more weight when the chest and arms aren't ready for it?


Seems like a calorie deficit of over 500 proportionally doesnt make you lose much more weight than 500 calories wtf


The thing about arching your back is it also protects your shoulders, but on top of that allows you to engage your hips, lats and core. Your lats actually help to push the bar back up at the bottom of the lift and stabilise it on the way down a bit. Your whole body should be tensed and engaged throughout the lift.


I also meant like, what other things to you do besides chest/triceps stuff?


gonna try this, if i fuck my shit up and fall on my head,
it's over


is sitting cross legged a way to relax those hips?


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What are your go to healthy food recipes. Found this good chicken recipe, as I hear that just eating chicken and rice was like some good "diet". But this is pretty good. Want to find other seasoning as well to it doesn't get repetitive.


what are the macros of paparika and garlic powder


> just eating chicken and rice was like some good "diet"


My diet looks like this:

Breakfast 7 days a week: Porridge (a bowel idk weight) a bunch of blueberries and strawberries on, 3 quorn veggie sausages, a cafetier full of coffee with oat millk

Lunch: one fillet of cod, brown rice, 1/3 bag of tenderstem broccoli

After gym: 1 chicken breast 1/3 bag of tenderstem broccoli

Dinner: 1 chicken breast, brown rice, 1/3 bag of broccoli

Chicken is marinated in olive oil and a bag of mexican seasoning from Lidl.

I eat differently on the weekend cos I'm usually also cooking for me and GF or shes cooking for me, so I kind of eat whatever over the weekend.

At work in the evening I will usually have a cup of coffee with whole milk and a bag of crisps before dinner.


Are you saying you eat the same thing every day except two days of the week?


Yes. It means on a Sunday I prepare all the chicken and then only have to do minimal cooking throughout the week, two big boils of rice, daily broccoli steaming. Then on the weekend I can enjoy myself. I simply do not have the time to do it any other way .


File: 1666973060569.png (624.45 KB, 736x944, ClipboardImage.png)

How well do you control your breathing, /leftyfit/? Remember that how you breathe has a big impact on how well your cardiovascular system functions!

Next time you exercise, pay close attention to your breathing. If you are lifting, it can help to inhale as you release tension and exhale as you flex and do the lift. If you are doing cardio, try to hold in your breath for a few seconds after the inhale before you exhale, instead of breathing in and out constantly. Keeping the air in your lungs gives them more time to exchange gases and helps make your cardiovascular system more efficient

When you go out for a walk or a jog, try to breathe in, hold, and breathe out on a regular pattern. Count the steps at each stage and try to push yourself to hold onto the breath for a bit longer. It's better for your lungs to adapt to getting more oxygen out of each breath (and also reduces the total amount of pollutants you inhale the less you breathe overall).


Are you trying to get us to faint?


You won't faint from holding your breath for 5 seconds instead of breathing in and out constantly. It's not actually good for you to do the latter, because it reduces the amount of time your lungs are full and able to maximize gas exchange.


Which part of the hip?


QRD on vitamin pills?


any part


Well, why don't you sit cross legged and see if it relaxes anything in your hips? Pretty easy way to find out.


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>Mom is overweight
>Loves processed food
>can't even eat real chicken, it must be precut, deboned and already covered in breadcrumbs
<no joke I once made a roasted chicken, she had one bite and hated it
>hates cooking and thinks putting anything in a pan is too much work, she shoves her processed food into an air fryer and all her meals are like that
>Thinks proteins makes you fat
>Thinks red meat is unhealthy
>I tell her that we should eat healthier but she answer by crying and saying that her life is too busy to cook good food. This is a bullshit argument because dad is the one who cooks.
>buys groceries once a months and stuff the freezer and the pantry with snacks and and processed food.
>We literally can't close the doors of the freezer and pantry because of how stuffed they are with junk food.
>She thinks she's healthy
>TFW I will never lose weight as long as I live with my mom


Just feed her until she can't walk, then like lock the doors or something.


gotta speak to the old man then


so if dad is the one who cooks why don't you tell him to cook better stuff?

also these things are better done with slow substitutions, and little changes here and there

don't buy processed food anymore, ban it or at the very least, buy fewer of it

also get some tasty protein shakes, those will get her hooked on the sugar and keep her full longer


also fruits are nature's cocaine


Cant you cook your own food?


I tried snorting some berries, would no recommend.


I've thought about it but it's hard, she may eat unhealthy but eats small servings and that helps her weight to remain stable.
How can I or my dad cook better food if we don't have anything that isn't processed?
Like yes my dad and I prefer baked potatoes over fries but if we have to eat the processed chicken then it doesn't amount to much. A salad may be good but if my mom only buys vegetables once a month then we can only have that the first week or so.
My dad used to buy groceries with his own money but my mom will get mad when she saw it and they'll start fighting about money, my dad lost his job and has no pension no that isn't as frequent anymore, last week we bought some read meat and basically we had to eat it before my mom saw. Right now I'm unemployed but I'll have to see what does my mom do if I buy my own groceries.
Yes my mom is a narcissist.


What are some extremely easy to cook healthy and tasty meals? I'm too lazy to cook complex shit


there are a lot of recipes and regional variations for beans and rice you could try, most are pretty easy. slow cooking anything is pretty simple too. if you want a specific dish, chicken adobo is extremely easy to make and goes well with plain rice as a side


chicken, rice and brocolli


you're supposed to take them rectally

look up some recipes
for example, i love eating yogurt and rice with some sabji (veggies mixed with spices and cooked)

like take some, butter, potatoes, onions, peas, and cook them with salt, turmeric and chilli powder and mix them and in like 10 minutes it will be tasty to eat with that yogurt and rice


Is this good or bullshit?


It is good, but it can be tricky to well the first time, here's some explanation


Vitamin and mineral supplements are good to take to cover anything you might be missing from your diet and that's about it. Extra doses of stuff is either just going to be pissed out if it's water-soluble or it will accumulate if it's fat soluble and might put you at risk of toxicity. Don't take large doses of vitamins unless you know what you're doing, but a multivitamin is fine and can patch dietary holes a bit.

Good reminder that most of the time being overweight is a personality type.


>Good reminder that most of the time being overweight is a personality type.
big if tru


this is a great site, he says the deadbug is the most important core exercise,

do you know what else he says is the most important exercise for other parts?


found this on /fit/ years ago and have been doing it since then (except I don't throw in the oats and just eat them with the shake)


What about the sides? My left side seems very weak compared to the right.


If you have some money, you could easily buy stuff for yourself and cook. There are many recipes which are super easy and few ingredients. It's also probably cheaper than the processes food. Sometimes I just buy rice and chicken. Cook rice, which is super easy, and just put paprika, salt, and pepper on the chicken, put a little oil on the pan, and just cook it at mid heat.


Ah, back in the day…


no way that's 900 calories


never thought of that, i could try but still feels like cooking on hard mode
it's truth
ATM I'm unemployed, been doing interviews and sanding CVs and you know how hard that is.
I do want to buy my own groceries.


as long as you set up everything and streamline the habit, it'll go smoothly everyday like a factory

meals done in 1 hour or 30 minutes, in part while doing other jobs


File: 1667725344085.jpg (171.81 KB, 400x600, neder.jpg)

Posting with the anarchist flag because I love squats.


File: 1667725955342.jpg (146.5 KB, 640x814, anarcho-exercise.jpg)


>finally got below 200 lbs on my cut
Feels good, bros


GJ my dude
Keep it up




would like to get fit but i don't want to go to a gym


do calisthenics then go to gym


Define get fit. You don't have to go to a gym if you just want to lose fat.


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> i don't want to go to a gym
On serious note. The first thing is of course a home gym. Like if you have no money, obviously look up cardio you can do. This will be your push up, burpees, all that. If you can buy weights, get yourself some dumb bells, ,maybe a kettle bell. Stuff you can use to incorporate weights into it. If you're really loaded, maybe a barbell and its weights and a treadmill. Though thats as far as you can go unless your super committed and have the money for an at home legit gym with machines. Though might I ask, why wouldn't you just want to go to the gym?


Can shivering build muscle?


Possibly, you’d probably want to look at the actual data before doing anything. Also numbers look nice


1) get a pull up bar. 2) get a weight vest 3) Do pulls ups 3) Do push ups 4) do squats 5) add weight to all of these


niceu digits


You need to tax muscle beyond its normal use to build it. Building muscle happens when you rest and repair micro-tears in the muscle fiber induced by resistance training. Shivering won't do that, although it might induce more blood flow and improve cardiovascular supply to the muscles, and it does burn more calories than simply sitting still (it's known that if you adjust the temperature where you are to be uncomfortably cold, you burn more calories passively to maintain body temperature).


Why is not shivering (or even cramping) resistance training? The muscle tenses, is there anything else that needs to be done?


>Good reminder that most of the time being overweight is a personality type.
"I'm a good, virtuous person because I've made rational choices in the free market!" Neoliberals, please learn historical materialism
Raw grains/legumes/vegetables aren't ideal due to anti-nutrients bonding to iron/zinc/etc. You should at least eat uncooked oats with foods rich with vitamin C or something fermented.


do you think i'm over working my kidney because my main source of protein is using raw soya chunks and powdering them and mixing them with water and drinking? is my power liver/kidney having to do a lot work because of that?


Your liver is kill


Need to breakdown the muscle fibres


can I do that with a hammer:


Liver King is on the roids lmao


File: 1670010340670.jpg (49.55 KB, 750x938, LiverKing1.jpg)

Oh, you think so?


File: 1670032798640.jpg (38.62 KB, 500x478, 5bfgg2.jpg)

These guys have their all meat diet. Its time we announce the Stalin Diet. 100% Grain. All grain related foods. We will build our physique on the men and women who defeated fascism. And the man of steel himself, Joseph Stalin


Yeh its just funny cos he so publicly and vehemently denied it and now he is doing damage control.

Imagine being the doctors and watching all this shit. Patient confidentiality a bitch.

Quinoa and brown rice is probably an okay ish diet in a pinch


>"I'm a good, virtuous person because I've made rational choices in the free market!" Neoliberals, please learn historical materialism
You are the one who isn't a materialist. Personality is mostly a product of material conditions, but people's personality gets fixed according to the material conditions of the past and they don't adapt later on. It's neither good nor bad (you read that in), but rather a causal relationship that goes experience -> behavior -> physique. The point is that people aren't predestined to have a certain body type. Genetics doesn't determine those things. They are a result of lifestyle and the person's relationship with food and activity.


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What are some good social media accounts for fitness. Like Youtube channels, twitter accounts, all the shebang. Doubly so if they are any type of marxist, communist. But just like apolitical fitness channels work well too. Usually I only use those channels when there is a exercise I want to do right or don't know about. Also if you have, health in general would be great



Athlene X, Jeff Nippard.

I like this guy Pigmies channel its not strictly fitness but he does a lot of fitness and wellness related experiments.



Just a heads up, 90% of the fitness industry is roiders shilling products and thinking that being muscular automatically means you can teach fitness and sports science. Try to avoid popular roiders and rely on people with a qualified background or long teaching experience.


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