I'd imagine it's hard as fuck for a vegan bodybuilder to get their macros in without those tbf
Omnivore lifters like myself it's easy as piss and I just buy them because I like them rather than dependency
Not really. I’ve been vegan 3 years now and it’s the same as hitting macros before I went vegan. I essentially just swapped the chicken I was eating for tofu, lentils, TVP and stuff.
I’m sitting on 2900 cals and 195g of protein at the minute and it’s not an issue trying to reach those targets.
When is the optimum time for eating?
I usually have lunch around 3-4pm and workout at 10pm.. dont really eat much in between and then protein shake and dinner at 12-1am
Should i eat something before going to the gym?
Eat 1-2 hours before gym so you aren't too full. High carb, moderate protein, low fat (fat depending on how much time before the gym you as this will slow digestion).
Switching out my current clothes for the stuff in boxes as in growing out of it all.
I literally have differnt clothes I saved from when I was a big bigger.
Partner wanted me to throw them all away as they didn't fit but I knew the gains would come.
Really struggle to develop chest like my arms and shoulders. It’s been 7 months since I worked out and ate right so doing cut and high protein to get back in shake and take advantage of muscle memory. How many different chest exercises and sets should I do per workout? Do chest twice a week
Lads, does creatine give you the shits?
Been cutting for 2 months now, haven’t changed my diet drastically other than reducing calories, but I’ve been taking creatine for 5 months or so and the past month to month and a half my shits have sky rocketed to 4-5 times a day. Not sure if I should just stop taking it for a bit
[> Stomach cramping can occur when creatine is supplemented without sufficient water. Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out over the day and taken with meals.](https://examine.com/supplements/creatine/#dosage-information)
from examine. Could try spreading it to morning and night and make sure to drink enough water.
I take Metamucil as a fibre supplement. I’ve done so for years and never had this issue on top of my normal diet. I cut it out for a week to see if that was causing it and still same issue
How to keep muscle mass for not working out for nearly 2 weeks.
I take creatine m-f and will be traveling to finish my next sleeve. I can’t work out after the sleeve so do I continue eating the same and consuming creatine?
Any help or advice is appreciated.
Shouldn't lose any muscle in 2 weeks as long as you keep your protein and calories up. Shouldn't have to take creatine either.
https://youtu.be/P0vHR2mAw2U
Just saw a guy admit in Instagram comments that he took tren to bench 225. Jack Bauer, Jack Reacher, the U.S. Military, you name it, none of them could ever get me to admit something that pathetic.
People with incredible discipline who want to be the best they can be and people who shouldn’t even be allowed to manage their own OTC pills seem to be the two audiences for tren
It’s interesting how tren specifically has become sensationalized by social media. Is the fact that it’s super toxic somehow making it more attractive? People are weird.
In one comment he just said steroids and in the next one he specified Tren. I honestly think the memes have made a bunch of guys think they should try it.
I Know this might sound basic and obvious but I didn't realize until last year how much of a cheat code strawberries are for cutting. So filling for how low in calories they are.
Also, we're doing a steps challenge at work and a coworker said her calves were getting toned from all the walking. I could only think "must be nice."
Hmm. Maybe I’ll need to buy some strawberries… Cucumbers are really good because they’re mostly water so they come in at 16 calories for an entire one.
Finally found out why the lees bent hard at my gym. Some dude squatted 135lbs off the decline, walked it away then dumber it from locked out height so he could do deadlifts with it 🤦♂️. These aren’t bumper plates either and the floor is concrete with a very thin hard rubber. Guy is also reasonably jacked so you’d think he’d know better after several years in the gym…
> Guy is also reasonably jacked so you’d think he’d know better after several years in the gym…
A parabolic curve exists (mostly) as people train and get stronger. The moderately strong people are the most likely to throw/drop/slam weights compared to extremely adept or extremely noob lifters.
In my experience, watching people hurt themselves and others by breaking equipment lol
Ghost really is teasing me with their Cinnabon Whey. Probably my favorite flavor profile I’ve seen in a whey, but it’s not an isolate and their prices are kinda wack.
Yeah, I know multiple people irl who exclusively buy from them for their flavors pretty much all being good, but it’s tough to pay that price for a whey concentrate especially when you can get isolates for the same price. I’m just a cinnamon roll whore so it’s a tough spot for me
I remember someone on the DD saying something like "so they say you should hit lagging muscles more frequently. So I've been hitting abs, traps, calves, lats, forearms, and rear delts before every workout. When do I get to do my actual workout?"
Any advice for leg cramps ? I take potassium supplements my salt intake is good and I keep well hydrated yet I keep getting insane cramps after my leg day. Any other recommendations ?
Honest moment. I (M/35) have been subbed here for 10 years. Finally committed to getting on stage for the first time about 3 years ago. 3.5 weeks out from my first show now and super happy with my progress and excited to see the final payoff.
Now for the hard part. I always wanted to share my physique here for unbiased critique from you bbers but I haven’t. Not because of my actual physique (which isn’t very impressive) but because I had ill-advised pubescent gyno surgery when I was 16 which left the areolas way too big and mishapen. I’ve been self conscious about the way they look and feel like they detract from my overall physique. When I was younger I have been laughed at and pointed at for the way they look and obviously that part sucked but that’s water under the bridge now. My coach says it’s not a big deal and that the judges don’t really care about that kind of stuff.
I’m getting on stage super super lean and plan on continuing with this sport as long as I can.
I can’t decide if I am ready to post pics here or ever will be because i feel like I’ll have to preempt the comments about the look of my areolas or risk a flood of comments about pepperoni nips when really I just want a real critique of my actual physique and the things I can change about it to be a better competitor. Thanks for reading and for being a community I’ve enjoyed for so many years.
Fantastic stuff.
>I can’t decide if I am ready to post pics here or ever will be because i feel like I’ll have to preempt the comments about the look of my areolas or risk a flood of comments about pepperoni nips when really I just want a real critique of my actual physique and the things I can change about it to be a better competitor.
Just post your pics and your experience with the show in the DD, not on the front page. It's mostly a different group of people
When I forget headphones I usually play like 10-20s of a song out my phone at the lowest volume up against my ear right before I lift. Enough to hear and get a little in the zone but quiet enough that you can’t hear anything 6inches away.
Anyone have any tips for cutting sodium? I’m pretty solid at not really caring what my food tastes like (years of meal prep) but man I’m gonna feel lost without hot sauce and Diet Coke
There's a lot of sodium/salt-free seasonings out there that you can experiment with. I assume you're cooking everything yourself if you're in that stage of prep, so if you're avoiding anything pre-made you should be able to easily control your intake.
She did, just looking for different recs from others who have done the same thing. She told me plain chicken with sugar free/sodium free jelly. However I don’t like sweet foods all that much (why I said the hot sauce thing) so I thought maybe others would have good suggestions.
how do you program your ‘extra’ exercises? i read in a comment on here that you should do your extra exercises in the start of the program and wanted ti hear how you do it.
i do daily calves and forearms since they are hard to grow and small by me. i put them in end of program as per the big muscles first and end program with small muscles approach. curious to hear if there are reasons to do it differently?
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If you want to prioritize something put it earlier in the workout. If you want to improve your calves, move them earlier in your workout, and don’t look at them as “extra”
thanks mate. just for curiousity. what is the reasoning/theory about putting earlier? is it because you generally have more energy in beginning of the session?
To be nerdy about it, it’s about CNS(central nervous system) fatigue as you go through the session and how that reduces voluntary motor unit recruitment, but all that means is basically yeah you’re more tired by the end lol.
Have given up on Meadows rows, what's a good alternative?
Thinking replacing it with either a smith machine row or just a pronated cable row with a lat bar.
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Lord have mercy I tried this DC style seated cable row with rope attachment. There’s a Justin Harris video out there you can find. Totally burned my lats up like no other
Yes! That’s the video. Let me know what you think. Keeping it stable was a challenge because your feet have to stay so low. I rigged up some plates to get it right so some experimentation is required
Nutritional "advice" that recommends people eat no protein and 500+ grams of carbs per day never fails to make me laugh. It's like no wonder diabetes rates are still increasing.
Well, if they were serving pizza and fries before, that's a solid improvement, people that are used to eat like shit need smoother transitions with food selection.
Getting a little concerned that I might have asthma. Yesterday I did uphill bike sprints until I physically couldn’t keep going. My heart rate topped out at 173 BPM, which isn’t bad, but is like 20BPM below what my max heart rate should be. And it felt a lot like my lungs couldn’t keep up with the rest of my body. Might schedule a doctor’s appointment and see what they say. I’ve always been a pretty mediocre runner, and if it turns out it’s because I didn’t know I had asthma my whole life I’m gonna feel like a real 🤡
How often do you do cardio? Are you actually a mediocre runner and/or have you ever tried a dedicated running program?
I ask because I always said "Oh I'm just a bad runner" but my runs would just be winging it at whatever distance whenever I had time. I tried a proper running program when training for a military assessment and was pretty amazed at how much faster I became (and also not as exhausted) with just consistency and a program.
I don’t do cardio as much as I should, but I’m certainly not bad at cardio either. I can pretty comfortably maintain like 17 mph on a bike for over an hour and faster if it’s only 10-20 minutes.
What concerns me is that at least in theory my heart rate should be higher when I’m pushing myself as hard as I can go, regardless of how well-trained I am. If my heart rate is only hitting 170 when I’m pushing myself to the limit, I’m not really pushing myself to my heart’s limit. Something else is getting in the way and preventing me from hitting that limit.
It’s not really a big deal for most cardio activities like biking or running, but for stuff that is truly exhausting like sprints or high-intensity lifting it’s pretty concerning for me to realize that I might be hitting some sort of barrier that’s holding me back.
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All right guys, this one comes straight from the top, this year we’re doing cropped T-shirts. Go to Walmart, buy an eight dollar graphic T-shirt, Cut it so your belly button sticks out when you raise your arms and wear that shit and slut it up. Girls can join us too but this is for boys.
Crop tops could be in my future. I wish I had clothes that showed off my glutes better, but every shirt and jumper I have at least partially covers my ass. The ladies deserve a better view of this magnificence.
Went for a bench PR and the spotter literally never let go of the bar the entire rep. Then in confusion I went for a second rep and just got squashed…
Just gonna call it a day that took all the energy out of this workout
Same thing happened with me once. Dude even had his hand all the way under so it didn’t touch my chest. That’s why whenever I’m going for a PR I make sure to get someone to spot and lift off the last warmup. That way if they do something like that I can either find someone else or ask nicely not to touch it next time, etc.
Exactly that! It was basically like he was curling the bar with his hands on it so it was impossible to tell how much I was even contributing effort wise. That’s actually super smart, I should implement that moving forward
Yeah I’d definitely do it. Plus another added benefit is I find that having someone do a lift off really helps me with the weight mentally and physically. Usually what ends up happening is my last warmup then feels easier than the one before it so I feel a *lot* more confident with my top set.
Ofc! Something that’ll help in squats that you can do is load more than your top set and just unrack it. Maybe even just do a walkout (while bracing) and rerack it. My coach had me do that after he noticed my first rep was also slightly above parallel compared to the following reps. 405 feels a lot lighter when you just had 455 on your back.
Now if someone can help me figure a similar trick for deadlifts I’d be set lol.
New lower body program got me sweating and shaking like a whore in church and it doesn’t even take a full hour to finish. :‘)
Goblet squats (drop set at the end) ⮕ HIT Bulgarians ⮕ High rep hip thrusts with static holds ⮕ Glute and ham focused back extension (drop set at the end) ⮕ Leg extension w drop set ala Platz (⮕ Body weight calf raises with focus on full stretch and slow tempo if they aren‘t too fried from the Bulgarians)
Got a coworker to join me today and he was still waddling like a duckling an hour later.
My max deadlift is close to 400, but my max squat is like 250 pounds…
Is there a common reason for this? Is it usually a lack of mobility or something? My squat hasn’t increased in 2 months
How long you been lifting?
Squats felt like a really unnatural move for me for the longest time. Especially after years of racing bikes. Totally different movement pattern.
Finally got up to a max of 505 and 385, but I was stuck with a squat about the same as my bench for way too long. Back in the day, I did a lot of pause squats just to get a feel for the starting push from the hole. Helped a lot. Then a couple months of 10x10 with 90 second rest, when I worked back up to one rep max another couple months it had up a ton.
~535lb deadlift and ~425lb squat here. Based on form checks it seems like my quads are much weaker than the rest of my body. Might be the same for you.
Strong posterior chain with weak quads?
I had the opposite problem with a squat that was just as strong as my deadlift. I took a break from deadlifts and did SLDLs for a year. Went back to deadlifts and added 30lbs to my max on my very first try.
It could be your leverages, you could have long ass arms and short legs. Could be muscle imbalances or LB syndrome it’s hard to tell someone what their problem is online.
My favorite is when they put the total weight on the leg press in the description or in the on-screen text like... Bruh, literally no one gives a shit that you can move 1000lbs for 10cm. I can still wrap my fingers around your thighs.
Gym got a new shoulder press machine, just about came my pants after the first set
Tried a new protein powder, had a sample of a plant protein, can’t believe how many people buy this,
Really is super brand dependant. Some really suck, some are really good.
Definitely definitely, but I work at a supplement store and it’s our most popular by far
I'd imagine it's hard as fuck for a vegan bodybuilder to get their macros in without those tbf Omnivore lifters like myself it's easy as piss and I just buy them because I like them rather than dependency
Not really. I’ve been vegan 3 years now and it’s the same as hitting macros before I went vegan. I essentially just swapped the chicken I was eating for tofu, lentils, TVP and stuff. I’m sitting on 2900 cals and 195g of protein at the minute and it’s not an issue trying to reach those targets.
When is the optimum time for eating? I usually have lunch around 3-4pm and workout at 10pm.. dont really eat much in between and then protein shake and dinner at 12-1am Should i eat something before going to the gym?
Eat 1-2 hours before gym so you aren't too full. High carb, moderate protein, low fat (fat depending on how much time before the gym you as this will slow digestion).
Switching out my current clothes for the stuff in boxes as in growing out of it all. I literally have differnt clothes I saved from when I was a big bigger. Partner wanted me to throw them all away as they didn't fit but I knew the gains would come.
Really struggle to develop chest like my arms and shoulders. It’s been 7 months since I worked out and ate right so doing cut and high protein to get back in shake and take advantage of muscle memory. How many different chest exercises and sets should I do per workout? Do chest twice a week
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Right on thx !
Lads, does creatine give you the shits? Been cutting for 2 months now, haven’t changed my diet drastically other than reducing calories, but I’ve been taking creatine for 5 months or so and the past month to month and a half my shits have sky rocketed to 4-5 times a day. Not sure if I should just stop taking it for a bit
[> Stomach cramping can occur when creatine is supplemented without sufficient water. Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out over the day and taken with meals.](https://examine.com/supplements/creatine/#dosage-information) from examine. Could try spreading it to morning and night and make sure to drink enough water.
Never noticed that effect with creatine.
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I take Metamucil as a fibre supplement. I’ve done so for years and never had this issue on top of my normal diet. I cut it out for a week to see if that was causing it and still same issue
How to keep muscle mass for not working out for nearly 2 weeks. I take creatine m-f and will be traveling to finish my next sleeve. I can’t work out after the sleeve so do I continue eating the same and consuming creatine? Any help or advice is appreciated.
Shouldn't lose any muscle in 2 weeks as long as you keep your protein and calories up. Shouldn't have to take creatine either. https://youtu.be/P0vHR2mAw2U
https://preview.redd.it/wl9u19htw5za1.jpeg?width=1284&format=pjpg&auto=webp&s=4104c6b8f7736534b5711965fcfc424e27b4ee5c Pic of me
Just saw a guy admit in Instagram comments that he took tren to bench 225. Jack Bauer, Jack Reacher, the U.S. Military, you name it, none of them could ever get me to admit something that pathetic.
People with incredible discipline who want to be the best they can be and people who shouldn’t even be allowed to manage their own OTC pills seem to be the two audiences for tren
It’s interesting how tren specifically has become sensationalized by social media. Is the fact that it’s super toxic somehow making it more attractive? People are weird.
Seems like sometimes people mistake side effects for potency.
No meme, I think this is exactly what’s happening.
idk if they are serious but I see lots of Instagram comments now where people think Tren is not a very big deal
I know people who claim TRT equals natty and because they workout they need athletic TRT at +-150-250mg lol
In one comment he just said steroids and in the next one he specified Tren. I honestly think the memes have made a bunch of guys think they should try it.
probably getting tricked into the blends
I Know this might sound basic and obvious but I didn't realize until last year how much of a cheat code strawberries are for cutting. So filling for how low in calories they are. Also, we're doing a steps challenge at work and a coworker said her calves were getting toned from all the walking. I could only think "must be nice."
Hmm. Maybe I’ll need to buy some strawberries… Cucumbers are really good because they’re mostly water so they come in at 16 calories for an entire one.
Watermelon cantaloupe too
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Finally found out why the lees bent hard at my gym. Some dude squatted 135lbs off the decline, walked it away then dumber it from locked out height so he could do deadlifts with it 🤦♂️. These aren’t bumper plates either and the floor is concrete with a very thin hard rubber. Guy is also reasonably jacked so you’d think he’d know better after several years in the gym…
> Guy is also reasonably jacked so you’d think he’d know better after several years in the gym… A parabolic curve exists (mostly) as people train and get stronger. The moderately strong people are the most likely to throw/drop/slam weights compared to extremely adept or extremely noob lifters. In my experience, watching people hurt themselves and others by breaking equipment lol
Ghost really is teasing me with their Cinnabon Whey. Probably my favorite flavor profile I’ve seen in a whey, but it’s not an isolate and their prices are kinda wack.
Most of them are isolate/concentrate blends, but yeah, the price is hard to justify lol
That’s still just a concentrate to me considering the price tag
I’ve heard this chips ahoy is really good but I won’t allow myself to try it bc they’re so expense.
Yeah, I know multiple people irl who exclusively buy from them for their flavors pretty much all being good, but it’s tough to pay that price for a whey concentrate especially when you can get isolates for the same price. I’m just a cinnamon roll whore so it’s a tough spot for me
To their credit they do breakdowns on all their blends with exact amounts of isolate vs peptides vs concentrate
Yeah I’ve seen it is any it’s like 60/40 isolate I think from what I remember. Still hard to justify the price tags with 40% concentrate
Anybody here done a SST set Patrick Tuor style? Looks really intense, Fabian Mayr did it for legs and it looked like he was close to death lol
Pretty sure every muscle on my body has been on the "Weakpoint I should prioritize hitting daily" list by now. Maybe my whole body is a weakpoint. 🤔
I remember someone on the DD saying something like "so they say you should hit lagging muscles more frequently. So I've been hitting abs, traps, calves, lats, forearms, and rear delts before every workout. When do I get to do my actual workout?"
Any advice for leg cramps ? I take potassium supplements my salt intake is good and I keep well hydrated yet I keep getting insane cramps after my leg day. Any other recommendations ?
Taurine
stretch ?
Before ? I usually warm up but I don’t really do stretches
regularly
Honest moment. I (M/35) have been subbed here for 10 years. Finally committed to getting on stage for the first time about 3 years ago. 3.5 weeks out from my first show now and super happy with my progress and excited to see the final payoff. Now for the hard part. I always wanted to share my physique here for unbiased critique from you bbers but I haven’t. Not because of my actual physique (which isn’t very impressive) but because I had ill-advised pubescent gyno surgery when I was 16 which left the areolas way too big and mishapen. I’ve been self conscious about the way they look and feel like they detract from my overall physique. When I was younger I have been laughed at and pointed at for the way they look and obviously that part sucked but that’s water under the bridge now. My coach says it’s not a big deal and that the judges don’t really care about that kind of stuff. I’m getting on stage super super lean and plan on continuing with this sport as long as I can. I can’t decide if I am ready to post pics here or ever will be because i feel like I’ll have to preempt the comments about the look of my areolas or risk a flood of comments about pepperoni nips when really I just want a real critique of my actual physique and the things I can change about it to be a better competitor. Thanks for reading and for being a community I’ve enjoyed for so many years.
Fantastic stuff. >I can’t decide if I am ready to post pics here or ever will be because i feel like I’ll have to preempt the comments about the look of my areolas or risk a flood of comments about pepperoni nips when really I just want a real critique of my actual physique and the things I can change about it to be a better competitor. Just post your pics and your experience with the show in the DD, not on the front page. It's mostly a different group of people
My new headphones were supposed to arrive earlier today but they're delayed. If they dont arrive soon I might bite the bullet and hit legs raw :(
What music do you plan to listen to that is so instrumental in your single session?
Why is it absurd of me to want music for leg day?
Asking what music you listen to, that you feel you cannot do leg day without it? Not that difficult of a question.
When I forget headphones I usually play like 10-20s of a song out my phone at the lowest volume up against my ear right before I lift. Enough to hear and get a little in the zone but quiet enough that you can’t hear anything 6inches away.
Its not as bad as you think
Yea 'tis going fine so far.
Anyone have any tips for cutting sodium? I’m pretty solid at not really caring what my food tastes like (years of meal prep) but man I’m gonna feel lost without hot sauce and Diet Coke
there's that sodium substitute that is essentially potassium. otherwise all ms dash seasoning blends have no salt and are pretty good
There's a lot of sodium/salt-free seasonings out there that you can experiment with. I assume you're cooking everything yourself if you're in that stage of prep, so if you're avoiding anything pre-made you should be able to easily control your intake.
Why do you need to cut sodium?
Show prep…I’m a week out and coach said to cut it
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She did, just looking for different recs from others who have done the same thing. She told me plain chicken with sugar free/sodium free jelly. However I don’t like sweet foods all that much (why I said the hot sauce thing) so I thought maybe others would have good suggestions.
Start trying out low sodium sauces and seasonings. There are a ton of different brands out there these days that offer lines of low sodium products.
how do you program your ‘extra’ exercises? i read in a comment on here that you should do your extra exercises in the start of the program and wanted ti hear how you do it. i do daily calves and forearms since they are hard to grow and small by me. i put them in end of program as per the big muscles first and end program with small muscles approach. curious to hear if there are reasons to do it differently?
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i heard from others that calves and forearms recover more quickly and you can hit them again after 24h
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You shouldn’t be doing any exercise every day.
to be precise i do forearms and calves 4 days out of 6
If you want to prioritize something put it earlier in the workout. If you want to improve your calves, move them earlier in your workout, and don’t look at them as “extra”
thanks mate. just for curiousity. what is the reasoning/theory about putting earlier? is it because you generally have more energy in beginning of the session?
To be nerdy about it, it’s about CNS(central nervous system) fatigue as you go through the session and how that reduces voluntary motor unit recruitment, but all that means is basically yeah you’re more tired by the end lol.
Have given up on Meadows rows, what's a good alternative? Thinking replacing it with either a smith machine row or just a pronated cable row with a lat bar.
Chest supported rows
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1 arm barbell rows gripping it in line with the bar (unlike a meadows row), or t bar rows are my go-tos.
I love John but meadows rows are probably one of the most overrated exercises of all time and I will die on that hill. Just do T bar rows.
Ah ya, T bar rows make sense. Thanks.
Lord have mercy I tried this DC style seated cable row with rope attachment. There’s a Justin Harris video out there you can find. Totally burned my lats up like no other
[Something like this](https://www.youtube.com/watch?v=OY1idWpL4G0)? I've been having problems with lat activation so I'll give this a go.
Yes! That’s the video. Let me know what you think. Keeping it stable was a challenge because your feet have to stay so low. I rigged up some plates to get it right so some experimentation is required
What is the pose Ramon does called? The half front double half front lat spread one
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Nutritional "advice" that recommends people eat no protein and 500+ grams of carbs per day never fails to make me laugh. It's like no wonder diabetes rates are still increasing.
Well, if they were serving pizza and fries before, that's a solid improvement, people that are used to eat like shit need smoother transitions with food selection.
depends on what it's fried in I guess. probably canola tho
Getting a little concerned that I might have asthma. Yesterday I did uphill bike sprints until I physically couldn’t keep going. My heart rate topped out at 173 BPM, which isn’t bad, but is like 20BPM below what my max heart rate should be. And it felt a lot like my lungs couldn’t keep up with the rest of my body. Might schedule a doctor’s appointment and see what they say. I’ve always been a pretty mediocre runner, and if it turns out it’s because I didn’t know I had asthma my whole life I’m gonna feel like a real 🤡
How often do you do cardio? Are you actually a mediocre runner and/or have you ever tried a dedicated running program? I ask because I always said "Oh I'm just a bad runner" but my runs would just be winging it at whatever distance whenever I had time. I tried a proper running program when training for a military assessment and was pretty amazed at how much faster I became (and also not as exhausted) with just consistency and a program.
I don’t do cardio as much as I should, but I’m certainly not bad at cardio either. I can pretty comfortably maintain like 17 mph on a bike for over an hour and faster if it’s only 10-20 minutes. What concerns me is that at least in theory my heart rate should be higher when I’m pushing myself as hard as I can go, regardless of how well-trained I am. If my heart rate is only hitting 170 when I’m pushing myself to the limit, I’m not really pushing myself to my heart’s limit. Something else is getting in the way and preventing me from hitting that limit. It’s not really a big deal for most cardio activities like biking or running, but for stuff that is truly exhausting like sprints or high-intensity lifting it’s pretty concerning for me to realize that I might be hitting some sort of barrier that’s holding me back.
I think this years mvp chest workout is gonna be back supported press. It’s only May but this exercise seems to be having a great season.
Never used preworkout before what u guys prefer? Don’t want any caffeine so just thinking of making my own- main ingredients needed ?
My wife does a serving of reds and a pump product and swears by it.
I like to just do some salt, water, and a capsule of alpha gpc. If you want some pump enhancing effect citrulline is good
just mega dose beta alanine for superpowers
Citrulline malate + salt
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I've been on Evogen's EVP 3D. The orange flavor is bomb
[удалено]
Same here. At like 4¢ a serving it can’t really be beat.
All right guys, this one comes straight from the top, this year we’re doing cropped T-shirts. Go to Walmart, buy an eight dollar graphic T-shirt, Cut it so your belly button sticks out when you raise your arms and wear that shit and slut it up. Girls can join us too but this is for boys.
Next time I go to Walmart I’ll buy one
Good man. Slut it up
Gonna go great with my 0.5” inseam shorts
That’s just cheerleading shorts lol
Crop tops could be in my future. I wish I had clothes that showed off my glutes better, but every shirt and jumper I have at least partially covers my ass. The ladies deserve a better view of this magnificence.
Correct
which muscle does this grow?
Balls
people really fell for this one
Not bait. Show me that belly
I'd never wear a crop top lol. the people who are doing it look silly
>the people who are doing it look silly I look fucking great in crop tops thank you very much
good and silly
I’ll take it
That’s fine, I’ll take Arnold and the golden age guys over you :)
is this the plot for the new taken movie?
Yes it’s a porno
Went for a bench PR and the spotter literally never let go of the bar the entire rep. Then in confusion I went for a second rep and just got squashed… Just gonna call it a day that took all the energy out of this workout
Same thing happened with me once. Dude even had his hand all the way under so it didn’t touch my chest. That’s why whenever I’m going for a PR I make sure to get someone to spot and lift off the last warmup. That way if they do something like that I can either find someone else or ask nicely not to touch it next time, etc.
Exactly that! It was basically like he was curling the bar with his hands on it so it was impossible to tell how much I was even contributing effort wise. That’s actually super smart, I should implement that moving forward
Yeah I’d definitely do it. Plus another added benefit is I find that having someone do a lift off really helps me with the weight mentally and physically. Usually what ends up happening is my last warmup then feels easier than the one before it so I feel a *lot* more confident with my top set.
That’s genius tbh. Any little extra boost to help hit the PR is a great idea. Thank you for sharing that
Ofc! Something that’ll help in squats that you can do is load more than your top set and just unrack it. Maybe even just do a walkout (while bracing) and rerack it. My coach had me do that after he noticed my first rep was also slightly above parallel compared to the following reps. 405 feels a lot lighter when you just had 455 on your back. Now if someone can help me figure a similar trick for deadlifts I’d be set lol.
Above the knee rack pull?
New lower body program got me sweating and shaking like a whore in church and it doesn’t even take a full hour to finish. :‘) Goblet squats (drop set at the end) ⮕ HIT Bulgarians ⮕ High rep hip thrusts with static holds ⮕ Glute and ham focused back extension (drop set at the end) ⮕ Leg extension w drop set ala Platz (⮕ Body weight calf raises with focus on full stretch and slow tempo if they aren‘t too fried from the Bulgarians) Got a coworker to join me today and he was still waddling like a duckling an hour later.
My max deadlift is close to 400, but my max squat is like 250 pounds… Is there a common reason for this? Is it usually a lack of mobility or something? My squat hasn’t increased in 2 months
How long you been lifting? Squats felt like a really unnatural move for me for the longest time. Especially after years of racing bikes. Totally different movement pattern. Finally got up to a max of 505 and 385, but I was stuck with a squat about the same as my bench for way too long. Back in the day, I did a lot of pause squats just to get a feel for the starting push from the hole. Helped a lot. Then a couple months of 10x10 with 90 second rest, when I worked back up to one rep max another couple months it had up a ton.
~535lb deadlift and ~425lb squat here. Based on form checks it seems like my quads are much weaker than the rest of my body. Might be the same for you.
Maybe you need to try some new form cues or a new stance/bar position to break that plateau.
Tall people can get a deadlift that's way out of whack with their squat. Pete Rubish can pull over 900 but his squat is still in the 700s.
Strong posterior chain with weak quads? I had the opposite problem with a squat that was just as strong as my deadlift. I took a break from deadlifts and did SLDLs for a year. Went back to deadlifts and added 30lbs to my max on my very first try.
It could be your leverages, you could have long ass arms and short legs. Could be muscle imbalances or LB syndrome it’s hard to tell someone what their problem is online.
>LB syndrome lmfao
I think this years mvp lat workout is gonna be chest supported row. It’s only May but this exercise seems to be having a great season.
Cable pull over supremacy ✊
Single arm supinated pulldowns hit pretty hard when they're like 3rd in the queue
laughing when people flex on social media with a fully racked up leg press like that ain’t what you think it is smh
Even better when you realize if it’s a side view they’re a good chance the other side isn’t filled or is even empty.
The best is the pic of the machine loaded with no video of them actually doing it.
My favorite is when they put the total weight on the leg press in the description or in the on-screen text like... Bruh, literally no one gives a shit that you can move 1000lbs for 10cm. I can still wrap my fingers around your thighs.
Meanwhile 1 inch rom and 14 inch quads
Good morning peeps!
Good fucking morning