fitness

[safe marsh]

wow man nice

[compact laurel]

Ur 15💀

If this doesnt scream workout motivation

[frail hazel]

Ahh guys

Is there a way to

Reduce the gap?

I kinda have the same issue 😔

[cursive bramble]

There is no way

It's entirely genetic

[cursive bramble]

Peep the arm lads

Forearms need major work I know...

[peak valley]

sheesh

I'm trying to decrease my body fat % cuz I have like no veins

kinda impossible cuz you need a strict ass diet

[peak valley]

you got any veins buddy?

[cursive bramble]

Yes, all humans tend to have veins

[peak valley]

bruv I meant any visible veins

[cursive bramble]

Oh

LOL

I have a bicep vein and some forearm veins

but my bf is pretty high so they aint that visible

[magic pebble]

My arms are like that too lol

Js deal w it ig

Looking big bro

[magic pebble]

Looking big bro

[drifting yew]

this is purely just genetics

but u can check by putting ur fingers between the gap… if u can fit over 3 then its not the best genetic bicep insertion

[lunar sparrow]

Gave +1 rep to sdmale#0

[drifting yew]

i can only fit 2 between mine

[cursive bramble]

Nice biceps brah

The hardest muscle to grow for me are my shoulders 😭

[cursive bramble]

Thanks g

[lunar sparrow]

Gave +1 rep to sdmale#0

[drifting yew]

lateral raised and dumbell benchpress at 90 degrees u good

just consistently progressive overload

doesnt even matter if its 1.25kg heavier

[frail hazel]

Same same

[deep mesa]

Easiest for me are shoulders and triceps. Hardest is abs.

[cursive bramble]

I do dat

Doin my best

Instead of db i do barbell OHP tho

[magic pebble]

Real

Face pulls too

[magic pebble]

For me it’s just rear delts

Side and front delts👌

Rear delts💩

My front and side delts vs my rear delts

[cursive bramble]

LMFAO

I FEEL YOU BRO

[magic pebble]

Bro if I had decent rear delts I would be benching 300 by now

[frail hazel]

Ahhhh man fr 😔

[lusty bane]

Man I wish I had time to try gym but I got a lot of extracurricular activities

[drifting yew]

so butterfly for rear delts

best exercise

look it up

[magic pebble]

that's what i used to do

doesn't work that well

now trying face pulls

working better

[drifting yew]

butterfly works best for me icl

[magic pebble]

fair enough

[drifting yew]

i never did face pulls

i’ll give it a shot next week fr

[magic pebble]

i was doing butterfly for like a year almost

and it's been kinda shit

[drifting yew]

u cudnt progressively overload good enough in the year?

[magic pebble]

I mean I could

but the progress I was seeing

wasn't great yk

compared to my front and side delts

[drifting yew]

nah dawg progressive overload is the only thing that aids hypertrophy

if u didnt progressively overload good enough in the year comared to front and side delts

ur gonna see a huge difference

thats probably why

its like bicep curling for both arms equally

[magic pebble]

didn't progress enough in terms of building muscle lmao

[drifting yew]

if ur lifting a 15kg dumbell on hr left and 10 kn hd right

[magic pebble]

it js isn't working that great

[drifting yew]

u seeing any improvement with facepulls?

[magic pebble]

yeah it's getting better nnow

[drifting yew]

im gonna try it out on my next pull sesh fr

do u use the rope or wagwan

[magic pebble]

wtf is wagwan😭

[drifting yew]

whats good in roadman slang bruh 💀

mb

just a hint towards

rope or something else

[magic pebble]

oh

yeah i use a rope

[cursive bramble]

@magic pebble facepulls are so overpowered

i do them with gymnastic rings

maybe try nucleus overload for your rear delts?

i had a 3 month phase where i trained rear delts everyday and it helped

[magic pebble]

Hmm

[cursive bramble]

bro

i was flexxing in the mirror today, everyting except my rear delts looked good LMFAO

[cursive bramble]

literally felt this

[magic pebble]

me everyday

issa struggle man😔

bro I barely train abs and have a 6 pack

but i train rear delts and it's 💩

[magic pebble]

i know because bodyfat no need to geek out but still

[deep mesa]

Mesomorphs : I don't have such weaknesses.

[cursive bramble]

those morph things are a buncha pseudo science

[deep mesa]

Yo can anyone suggest workouts to grow my quads? Have decent calves but am unable to grow quads.

[humble harbor]

benched 40 kg today

could have done 45

but didnt as pull day

[humble harbor]

leg extension , lunges , bulgarian split squar

i just randomly felt like doing a pr between sets

[hollow ginkgo]

good job mr bluewoman

[tawny cloud]

Thanks Mr mega

[lunar sparrow]

Gave +1 rep to realm3ga#0

[hollow ginkgo]

keep it up jessie

stop with the meth addiction bruv

[tawny cloud]

I'm trying Mr.Mega
One nanosecond in so far

[hollow ginkgo]

good luck yo

[deep mesa]

Everyone starts somewhere bruv. Hoping for the best.

[deep mesa]

Lmao ato baaper taka nai je jim korbo

But yeah doing lunges and managing BSS due to few spare dbs at home.

[humble harbor]

Khujle 600-700 takar moddhe paba

[deep mesa]

Bruv had a gym in less than a km from our house costing 750 a month. Right after 2 months of joining they decided to close it at the end of last year.

Now the cheapest one in my proximity costs 3000.

Tar upor diet and rickshaw er fee alada.

[cursive bramble]

Sheesh

Amar shobche kacher gym 600-700 taka neiye

Mirpur e

kintu gym bhallagena

[frail hazel]

Amader ekhane ekta ase gym , 1500 taka monthly double storied gym , one floor for cardio and crossfit , one floor for weight stuffs

Gym o bhalo

Clean ,shob equipments ase

[deep mesa]

Where?

[deep mesa]

Apni ki SRM e poren naki by any chance?

[tawny cloud]

I wanna learn kickboxing but idk if I can handle doing kickboxing and having 4 subjects in A levels with one of them being further maths

[deep mesa]

Nah he's a junior have completed my A levels recently while he's literally starting his. Also I often teach students older than me so force of habit kinda.

[deep mesa]

Don't you train taekwondo?

[tawny cloud]

Yeah but I quit after red belt

[deep mesa]

Same planning to quit karate right after going blue in my newly restarting dojo

[tawny cloud]

Which style of karate

[deep mesa]

Shotokan

Might learn kyokoushin later on

[tawny cloud]

I quitted it just as schools started going digital due to the coronavirus pandemic but I didn't lose any of the skills and techniques

[deep mesa]

I mean there's yt for a reason

Ever since bro got an upgrade on the wifi , my skills are easily on par with a green belt despite being orange

Only problem is the institution is really inflexible on taking belt exams

[tawny cloud]

Awesome

My kicks have gotten stronger over the years

[deep mesa]

There's a guy in our dojo who is easily on par with a brown belt but still stuck at blue belt due to the poor system

I swear a decent blue belt from our institution can destroy any average brown belt from most academies in our country

[tawny cloud]

Damn

In my taekwondo academy we had like two or three REALLY good black belts

Like they were on par with mma fighters

[deep mesa]

Amateurs prolly, semi pros are on a different level

[tawny cloud]

Yeah

I enjoy watching mma fights

Tbh I really want to spar with someone

Spar days were a must-attend for me

Cuz I like to spar and watch spars

[frail hazel]

Ahhh it's in badda

I think it's badda

I'm not talking about HS gym

[cursive bramble]

Amio shobaike apni kore daki

Keno jani

Half sarcasm, half habit

[cursive bramble]

yes

[cursive bramble]

Same question

Except I have 3 subjects

And I would juggle bodybuilding as well as kickboxing as well as studying those 3 subjects

I'm considering it

I would do the same, but I have none now

RIP.

Eid mubarak

Beef for us fitness lads is more protein amra mota hobo na 😈

LOL

Dawat diyen tahole

[hearty olive]

@sour rock @cursive bramble stick to english please

[frail hazel]

Wow onek bangali

Nice

[deep mesa]

Except he prolly doesn't get carried by the school. Reading in SRM is practically free daily star in O levels.

No wonder you are excelling compared to most in bd

Even in India if you are a lower MC, you can still succeed.

[lusty bane]

3 heavy subjects that is as I see 💀

[cursive bramble]

xd

[cursive bramble]

after 2 years of only calisthenics and lightweights at home, i will now join the gym again...

[frail hazel]

Nice

[wooden star]

Lit

[tawny cloud]

Wdym by lightweights btw

[cursive bramble]

the limits to what i had available at home

which was ~40 kilos of weight

[tawny cloud]

Bro I hardly can get to 20 kilos at home 😭

I just put my dumbells and other stuff in my backpack

And use a metal rod as a barbell and hang it from there

[cursive bramble]

That's ingenius dude

I tip my hat to you

It takes a real man to lift no matter his situation

[tawny cloud]

Dhonyobaad dude

[frail hazel]

Bruv i weighed myself after 2 months and I'm 6 kgs heavier

[tawny cloud]

I wanna lose weight but then Eid came along and fed me some beef 💀

[deep mesa]

Appreciate the bulk, my friend.

[frail hazel]

What bulk man , i lost muscles due to not working out and yet I'm heavier than before

By abdominal area has been affected the most

[cursive bramble]

Just get back on le grind

For me the opposite has happened. 3 kg lighter than I used to be, but my bench has gone up

Prolly cuz im recomping and that 3 kg was either mainly fat or water weight

[peak valley]

💀

I know this is late but the fitness channel should have this..

RIP Joe Linder 😔

[cursive bramble]

RIP Joe

[deep mesa]

Joesthetics?

[peak valley]

yes

[deep mesa]

Was a great guy

Just not my fav

Coz his entire personality was the jim

Anyways RIP Joe Linder

[cursive bramble]

I mean he did it for a living

[naive stratus]

RIP he will be remembered always

[drifting yew]

i swear 110 was abt to face flat impale me on my drop sets

[deep mesa]

https://www.facebook.com/100069320829323/videos/870507127350571/?sfnsn=mo&mibextid=5Ufylb

A big slap to most of your idol's faces

Bro carries what your idols can't even leg press

[tawny cloud]

Bro Ima have to buy some weight plates can't even get to 20 kg at home smh

[humble harbor]

someone tell a balanced leg routine

[cursive bramble]

https://www.youtube.com/watch?v=yvhW-zyhpsM&t=306s&pp=ygUvZ29vZCBsZWcgZGF5IHZzIGJhZCBsZWcgZGF5IG5hdHVyYWwgaHlwZXJ0cm9waHk%3D&ab_channel=NaturalHypertrophy

[cursive quarry]

I do calisthenics at the gym lol

Is it any true that beginners should not lift weights in the gym?

[cursive bramble]

thats stupid

whoever says that has 0 braincells

beginners can start weightlifting, weights are nothing to be afraid of

start with light weights

and progress

[cursive quarry]

my gym trainer says to stick with calisthenics until Im fit

[cursive bramble]

hes dumb

99% of gym trainers are stupid

[cursive quarry]

what do you suggest tho?

[cursive bramble]

start light

build your way up

practice good form

[cursive quarry]

dw I dont pay neither talk much with him as others say the same thing

[cursive bramble]

and you wont get hurt

as long as you dont try to lift weight way above yoru league with terrible form, you wont get injured

ie. for a bench press, start with the bar and learn the form

or if the bar is too heavy, use light dumbbells and build up strength from there

you can either 1. coach yourself or 2. get help from a friend

i suggest a mix of both

look up videos online of the exercise

study the form meticulously

and practice it with your own body

[cursive quarry]

ajke its been a month me doing only calisthenics so will start with light weights soon

[cursive quarry]

fo suree

[cursive bramble]

keep doing the calisthenics of course, cali is amazing

but you have access to a gym, no need to limit yourself

[cursive quarry]

yeah now that i know, i wont do the same mistakes

THANK YOU!

[vocal elm]

Are u perhaps overweight?

[magic pebble]

It’d be much harder to do calisthenics if you’re overweight

I think

So lifting weights in that sense is better

[frail hazel]

True , ppl still trust them just because they have good physique

[cursive quarry]

Yeah I am actually

[cursive quarry]

Well its true like in the beginning time, I could not do 1 proper pushups, pullups, not even cycle or do the treadmill for much time but now I can without any pain

[calm void]

I have a question

HOw shredded will I get at 65kg

Since im kinda scared to bulk

[deep mesa]

Are you some guy with dual citizenship?

[calm void]

What

[deep mesa]

Nah was curious since you put SE Asia and NA in your roles

And your name is kinda common in our country

[calm void]

Prolly put that shi by mistake

Lemme remove

[calm void]

Hm

[deep mesa]

Is your real name raiyan?

[calm void]

Ye

[deep mesa]

Ik at least 7 raiyans and I am an introvert to the t.

[calm void]

fair enough

[deep mesa]

Where you from btw ?. Wanted to know if you are from where I think you are.

[calm void]

Bangladesh

[deep mesa]

Thought as much

[calm void]

hm

[deep mesa]

How do you have Art and Design and EM?

[calm void]

you see my school is pretty messed up

and they make these shits mandatory subjects till o levels

idk why

[deep mesa]

At least your school has those subs up for options

[calm void]

yea true

[calm void]

.

[deep mesa]

My tightass of a father wouldn't even let me get into a better school and still I am expected to perform as good as cousins whose parents sold their house to get them to a better school.

[calm void]

what country do you live in?

just asking

[deep mesa]

If we were poor I would have accepted it right away

[deep mesa]

Same as yours

[calm void]

which school

[deep mesa]

You wouldn't recognize prolly the school is that bad

South Point

[calm void]

playpen worse

[calm void]

isnt that a national curriculum school

[deep mesa]

You live in Bashundhara?

[calm void]

since when did they have o lvl and igcses

[calm void]

yep

[deep mesa]

2007*

[calm void]

no way

[deep mesa]

Lmao at least your dad cared enough for you to get admitted there

Just one question

How long have you been living in my area?

[calm void]

since the day i was born

[calm void]

true

[deep mesa]

A-C block er dike thaken naki?

[calm void]

D te thaki bhaiya

[deep mesa]

Then you prolly new

[calm void]

maybe

[deep mesa]

I have been living here, since 2011 and still my father never cared enough to get me into neither Playpen or Hurdco.

[calm void]

hurdco is pretty good

and same fees as south point

[deep mesa]

Excusing me with the fact that I wouldn't be able to match their "standards".

[deep mesa]

Not even close

[calm void]

what

[deep mesa]

SPSC 10k for A levels. HIS 15k

[calm void]

bro dont even talk abt playpen kids (they take shit in the unirals and the floors)

[calm void]

dawg

[deep mesa]

Trust me Hurdco is much worse

[calm void]

wdym

[deep mesa]

Most of my playmates are from there

Also my students

Trust me zero standards.

[calm void]

how?

i knew this one bhaiya from hurdco and hes a child prodigy

not really the zero standards type

or its juts him

[deep mesa]

Mukher vasha

[deep mesa]

Exceptions exists

[calm void]

ektu elaborate korte parben?

[deep mesa]

Can't speak proper English

Speaking of guardians.

[calm void]

bhanga engreji

[deep mesa]

Bashay gele paani porjonto dey na

[calm void]

no way

[deep mesa]

But yeah ur right Hurdco does have better academic performance than Playpen

And I mean way better

[calm void]

dms

[drifting yew]

real

[wintry thunder]

ur delts are massive bro

[drifting yew]

thanks G

[wintry thunder]

good shit man. I'd slow down the bottom portion of the exercise tho especially on heavy leg press

how much is that btw? its a shit ton of plates

[sour rock]

Actually from what I saw, I think it’s 50 kg

[deep mesa]

You 5"8-5"10?

Kinda almost looking the same height as me

[drifting yew]

187cm

[drifting yew]

160kg G

[drifting yew]

nahh 😭😭

bro 50kg wtf

[peak valley]

Nice

[sour rock]

I was just thinking bro lol

[deep mesa]

Bit skeptical about it. Not saying you ain't tall. At best you look 182 cm. Just saying.

[frail hazel]

Probably he is 187 , the thing is we can't really guess accurately by looking at pictures.... or videos

[drifting yew]

what he said

i dont think u can correctly depict anyones height thru pictures

im probably taller.. the last time i checked was 7 months ago at a doctor’s appointment

[wooden star]

How tf do you go to failure on leg extensions

It just starts hurting similar to how abs hurt but I know I can do so many more reps if that pain wasn't there

Squat destroys my legs but leg extensions do jack shit

[frail hazel]

Brothers,i want to start cutting so i asked my trainer for a new diet chart and he handed me a a list where the total calories barely add up to 1200

Isn't it too low

Like a bit toooo low

I do weight training and also cardio and he tells me to eat this

The hell

[tawny cloud]

Bro I barely can reach 15 kg here at home

Of I get good grades I'll ask my mom to buy me like 10 lg

[cursive bramble]

Hes stupid

I think I said this before but 99% of gym "trainers" are dumb

Don't listen to this baffoon

Do research on diet and nutrition principles for cutting by yourself, and I urge you to not over-obsess over "counting calories"

Personally I had a phase of counting them for like a week (it was torture) and then I stopped. However the experience of counting them in itself was useful so I'm aware of the amount of calories I put in my body now without calculating anything.

[frail hazel]

when i first lost weight, that diet was made by me i did some research then made it up , followed it for like 4 months and yeah the results turned out to be great.... So yeah I'll do some research again this time

[cursive bramble]

Great work bro

I'm of the belief that you are your best teacher

[deep mesa]

At least I am not the only one who thinks so. And this is even more accurate particularly in South Asian countries like ours.

Some daddy money unemployed guy living inside the gym 24/7 and overdosing supplements and then they assume that they are suddenly a "know-it-all".

[cursive bramble]

Exactly 😂

[drifting yew]

i do boxing and ive been doing a lot of sports frm the beginning so my muscle endurance has always been very high

if u wanna increase muscle endurance

low weight rep range 20-30

[cursive bramble]

Squat is a compound movement

Leg extensions are isolation

So naturally squats will feel like they are 'destroying' your legs more since they recruit way more muscles

If you want them to 'destroy' your legs, do it higher weight for lower reps

[tawny cloud]

I do jump squats

These don't destroy your legs

They fucking obliterate them

[cursive bramble]

Weakest Plyometrics Enjoyer

[peak valley]

Try doing them paused.

Like pause half way through a rep for a good second. Then without using any momentum (no cheating) lift it to the max height and pause again for a good second

[tawny cloud]

Hell yeah

[humble harbor]

So If I increase the weight on any excercise what's the minimum number of reps I should be able to do

[peak valley]

I usually do 15-20 reps for normal but if I'm going heavy then it's like 8 ish

[magic pebble]

Depends on exercise

[humble harbor]

ok what about bicep curls

[magic pebble]

8

8-12 is what i do and it works fine

[humble harbor]

no like the minimum reps i should do for the highest weight possible

i do 12-15 with my current

[magic pebble]

Yeah 8 lol

[humble harbor]

i wanna increase

[magic pebble]

You’re trynna lose weight?

If you’re trynna do endurance too then idk

I just train for hypertrophy

[humble harbor]

nah for hypertrophy

[magic pebble]

For hypertrophy 8-12

[humble harbor]

but my weight just dont increase

[magic pebble]

Wdym

Like you’re plateauing

?

[humble harbor]

hard to gain weight

[magic pebble]

Huh

You or your lift?

[vocal elm]

How offen do u go to gym per week

[humble harbor]

yeah kinda

[magic pebble]

Do you get 12 reps all sets?

[humble harbor]

should i force myself with heavier weights until i can do a decent job at em?

[humble harbor]

somtimes more

[magic pebble]

With perfect form?

[humble harbor]

5-6 days

[magic pebble]

Same 5-6 days

[vocal elm]

Just my personal experience but i used to go everyday and it boosted my weight gain for a while but then it stopped
Allegating my rest time to 5 gym and 2 rest helped get it back on track

[humble harbor]

not immaculate but yeah

[magic pebble]

What do you lift currently?

[humble harbor]

for which excercise?

[magic pebble]

Bicep curl lah

[humble harbor]

15

kg

[magic pebble]

Like is the weight a big jump?

[humble harbor]

yes

next weight is 20

[magic pebble]

Ah

Try barbell curl

Or ez bar

[humble harbor]

another thing im finding it hard to increase my body weight

like im stuck on 60 for months

[magic pebble]

Ngl same LOL

[humble harbor]

i eat as much as i can

[magic pebble]

But ive been kinda gaining weight

Like i have 3-4 meals a day and I eat until like almost throw up

[cursive bramble]

Eat like a beast like sd

[magic pebble]

It’s tough nevertheless ngl

[cursive bramble]

If it helps, track your calories

Though I wouldnt suggest that long term

[magic pebble]

Doing less cardio helps

[cursive bramble]

I did it for a short period to better understand the amount of calories i consume

but for me personally tracking is a pain in the ass

[magic pebble]

Yeah i cba to track my calories either lol

[peak valley]

Try increasing your weights/going heavy on your last sets

And dial the rep down

[cursive bramble]

Going heavy on the last set??

You should go heavy on the first set and drop it down

Otherwise you cant perform well on the heavy sets

[peak valley]

personally I find it much easier

cuz you get too tired to the normal weights then

you know

[cursive bramble]

If it works for you go ahead but its not a good training principle

[peak valley]

hmmm I see

Cuz it helps me reach failure much more easily too

And imo helps with endurance too

[cursive bramble]

From a bodybuilding standpoint, if you train with heavy weights after your lighter sets, your muscles are fatigued and you can't give your best output

If you train with the heavy weights first you avoid that fatigue and you have greater efficiency

So you get more out of the heavy weights than if you had done them later

However there is always nuance and no one size fits all solution. If you feel your method works, stick to it. This is just a general guideline 'principle', train heavy set first, lighter set later

[peak valley]

👍

[sullen crypt]

Waking up from sleep

hardest workout

[deep mesa]

Frfr

[humble harbor]

which works the glutes more leg press or hack squat

[ancient cave]

hack squat

leg press targets more the quads and hamstrings, while hack squat tends to target those and glutes

[compact laurel]

Where can I buy an ez bar in pak?

Something like that

[cursive bramble]

Do they have daraz in pakistan?

[compact laurel]

Yea

[cursive bramble]

You can find equipment off daraz

Or I suggest going to some local sporting goods store

[magic pebble]

at the gym

[frail hazel]

Does anyone here squat more than a 100 kilos ,not on a smith machine.

[cursive bramble]

My friend does

[tawny cloud]

Damn

I don't know how much I can squat

AllI do is deep squat 15 kg for 10 reps x 5

Can't get more weight than that 😭😭

[magic pebble]

You should reduce reps

You’re probably doing more cardio at that point

Do 4-6 reps and bump up the weight

Also how are you doing 15kg lol

Isn’t the bar itself 20kg

@tawny cloud

[magic pebble]

I can

[frail hazel]

How long have u been doing it

[magic pebble]

Ive only been going to the gym regularly for over a year

But I was an athlete for many years

So I had decent legs from before

[frail hazel]

Oh that's great

[tawny cloud]

Dont go to gym

[magic pebble]

Oh

[tawny cloud]

Do it from home

[magic pebble]

Dang

[frail hazel]

I have actually started working out again like after 5 months

[magic pebble]

That’s tough

[frail hazel]

Been almost a month already

[magic pebble]

Nice

[frail hazel]

So like

[magic pebble]

That’s good

I mean you gotta be patient

[frail hazel]

I can do 90 for 12 reps but i shake a bit

[magic pebble]

That’s really good

[frail hazel]

Worried if i take more will i get injured as I'm working after a long time

[magic pebble]

But id say try to reduce the reps

Like do 4-6 reps

[frail hazel]

Aight

[magic pebble]

If it has been a month

[frail hazel]

So that means the weight should be heavier

[magic pebble]

As long as you warm up

And stretch out

And all of that

You should be good

[frail hazel]

Aight then

I'll try heavier next week

[magic pebble]

Start with 90 and see how it goes

Lower risk

[frail hazel]

Okay 👌👌🙏

Thanks man

[magic pebble]

Try the smith machine too

With new weights

If you’re worried about it being too heavy

IMO in general for quads smith machine is better for squats but that’s another story

[magic pebble]

Np

[frail hazel]

Aight man

[cursive bramble]

There are two particular youtubers that will try to murder you now that you have disclosed this opinion

[magic pebble]

Well

Idrc i just find it more stable and easier to target quads on it

Compared to regular barbell

[cursive bramble]

That's okay

I like the leg press a lot personally

I can just focus on my legs moving

[magic pebble]

Same

Leg press is better than both too

[cursive bramble]

But I cant deny the squat is the most badass

Talking about this 1 hour before my leg workout gets me excited for leg day 😩

[magic pebble]

true, but if you wanna just target one part only it isn't best

[tawny cloud]

Leg day is best day

I fucking love plyometrics

Jump squats are just awesome

[red knot]

3 days ago, had an intense leg day and had nausea

[safe marsh]

i did leg day and then played football afterwards and now I'm regretting my life choices with a pulled groin muscle 😭

[cursive bramble]

https://tenor.com/view/trollface-troll-face-sad-trollface-welp-gif-18524323

[lusty bane]

Also never do leg day and then parkour

[magic pebble]

How can you even walk normally right after leg day

[cursive bramble]

I still cant walk today

and its been 2 days post leg day

[frail hazel]

The pain usually starts after i wake up from sleep the next morning

[cursive bramble]

LMFAO FR

[peak valley]

Dayum I'm pretty used to it now

Or am I just not trying lmao

[sour rock]

60 abdomen crunches had me tear my diaphragm fucking again 💀

[peak valley]

Wow

[magic pebble]

i feel like my leg will collapse everytime lol

[magic pebble]

only you would know

are you training to failure

[peak valley]

Not to a 100%

If I'm being honest it's probably a 75%-80% intensity right now

[cursive bramble]

100% intensity on legs bro.. that would kill me

[peak valley]

Real

[hexed dove]

ah finally found this section

[frail hazel]

what up

[hexed dove]

whats up

[frail hazel]

Hate cravings

[peak valley]

Are you by any chance pregnant?

[frail hazel]

Nah I'm on a calorie deficit diet lol

Been eating clean for a while now

[peak valley]

Aah ok I thought by craving you meant the "weird" cravings

[tawny cloud]

Whats with the stereotype of calisthenics athletes skipping leg day

[tawny cloud]

How is my (at home) legs workout:
Jumping jacks for 1 minute
Weighted jump squats 12 reps x 2
Weighted bulgarian split squats 15 reps each side
Weighted deep squats 15 reps x 4
Sissy squats(assisted) 5 reps x 4
One leg deadlift each side 6 x 2
Glute bridges each side hold till you fucking die

Rn I only have 10 kg (2 5kg dumbells) available will get 10 kg weight plates in the future

[wheat grove]

try pistol squats and skater squats bro

gonna blow your leg up fr

[tawny cloud]

I'm still working on the pistol squats the balance needed is difficult

[tawny cloud]

I'm gonna add the skater squat to my leg routine tsym

[hexed dove]

gains

[wheat grove]

fr fr bro, its abit easier than pistols but still put loads of stress on the quads

[red knot]

If you guys can't afford preworkout stuff, try honey and pinch of salt

Insane results

[deep mesa]

I don't think salt is a very safe preworkout for the long term.

Plus honey isn't that cheap either.

[red knot]

A pinch isn't going to hurt u

[red knot]

Ehhh?

[deep mesa]

In our country for an average family, honey isn't that cheap.

[red knot]

Protein powders are much pricier iirc. Honey and salt is an alternative if u can't afford the preworkout stuff

Hence I shared.

Did u have any adverse reaction with this combo?

[deep mesa]

Nah the only preworkout, my family allows is glucose and homemade lemonade grown on our rooftop.

[red knot]

Good for u

[cursive bramble]

in other words, sugar and lemonade?

[magic pebble]

Bro grows lemonade

I never seen a lemonade tree before

[deep mesa]

Nah without the sugar.

[deep mesa]

Yeah gardening is one of my few hobbies, even though most work is done by my dad.

[red knot]

😭???

[magic pebble]

Lemonade is juice

[frail hazel]

I just have eggs and a banana an hr ago and a cup of black coffee 30 mins ago 🥲

Is honey good when ur on a cut?

[red knot]

Good enough

[red knot]

I suppose it is, honey boosts metabolism that ultimately increase fat burning. I'm checking about it in Google and so far there are results about it being a good pre and post workout snack for energy and muscle recovery

[magic pebble]

I should

[humble harbor]

Is three bicep exercises too much? Without brachialis

[cursive bramble]

id say it depends

if you do them back to back on the same day and youre a beginner, yeah thats too much

id say do max 2 on the same day

but by exercise i assumed you meant isolation

if you count compounds like pull ups and rows, thats a diff story

[frail hazel]

Yeah just checked it

[last kindle]

Today was my last day at the sports complex... (gym + pool +squash + boxing + basketball e.t.c)

[humble harbor]

First last day or last last day

[blissful mesa]

👯‍♀️

[safe marsh]

fast ways to meet daily protein intake for gains pls

[wheat grove]

mass gainers ig bro (for bulking)

[cursive bramble]

Weighted ring push ups go so hard

[last kindle]

Diamond push ups

W

[deep mesa]

How to handstand?

[last kindle]

good question

[tawny cloud]

Practice hand stand kickups

[deep mesa]

Ok danke

[safe marsh]

for deadlifts

should i choose a weight that is very heavy to lift or smtg

bcs rn im lifting 85% of my bodyweight, and i can do 40 reps of deadlifts with somewhat good form with maybe 1 rest pause in the middle of it

so should i lift heavier?

[safe marsh]

im following mike mentzers program so only 1 set of this till failure

also i dont reach failure at 40 reps, is that because i take a rest pause or smtg?

[last kindle]

lift heavier but go for only like 5 reps

maybe 150% of your body weight

[cursive bramble]

at this point, you're training your endurance

if you want to train strength or size do lower reps by increasing the weight

[safe marsh]

aight thx @last kindle @cursive bramble

[lunar sparrow]

Gave +1 rep to arub#0, anzarv#0

[wheat grove]

guys, i have been bulking for about 5 weeks now and my stomach becomes bloated for some times here and there. any tips on how to reduce it cuz its rlly bothering me to bulk up more

[last kindle]

oof

well na thats the first time im hearing this honestly...

[safe marsh]

aight i cant do 150% of bodyweight just yet but i can do like 120 -125%

if i do 150% and really try to lift it off the ground i think i will go even more light headed

[wheat grove]

ha loll its fine, its nth too serious for now ig its just very bothersome

[cursive bramble]

how much you eatin

[frail hazel]

Is the bloating only after u eat ur meals

[frail hazel]

Gastric issue ?

[west lagoon]

Hi sunny

[frail hazel]

Hello bob

[last kindle]

https://tenor.com/view/flexing-muscles-gif-19933231

[wheat grove]

ig around like 3000,

[wheat grove]

nahhhh it stays for quite a while

[frail hazel]

Yesh but after eating right?

[wheat grove]

ye most of the time

[frail hazel]

Dw, honestly it's just food water and poop

I faced it too when i was on a bulk

[wheat grove]

ye prob

[frail hazel]

Only like if i over ate

[wheat grove]

mhm but mine happens most of the time, after eating

[frail hazel]

Not good

[wheat grove]

maybe too much carbs or smth..?

[frail hazel]

Maybe , don't bother about it if it doesn't remain bloated all time

[wheat grove]

ye right

also i wanna know, how much do you gain weight per week if you're on a bulk ?

[frail hazel]

When i was on a bulk i didn't measure that regularly 🥲 but yeah ,5 months i bulked gained quite a lot of mass

[wheat grove]

ha lolll, i got like 1.5 lbs from 2 weeks so ig its going well..

[frail hazel]

Then gained some extra weight due to sitting at home all day during As lol

[frail hazel]

Good progress,keep it upp

[wheat grove]

Literally me rn 💀

[wheat grove]

ayy thz bud, appreciate that

[cursive bramble]

be careful

dont become fat

controlled bulking > overeating food disorder 'i eat whatever i see' bulking

[wheat grove]

thats my main concern rn fr

[wheat grove]

well deff be aware tho

[magic pebble]

for some people they need to eat whatever they see lol

[humble harbor]

Someone give a good back routine

[last kindle]

did i see "back"

[fierce garden]

My diet is what my mom makes fr

[last kindle]

Ofc what else would it be

I actually skip food sometimes

But when my mother insists so I js eat it

[cursive bramble]

if ur like paperweight thin i can see why but its still not something id reccommend anyone to do

[cursive bramble]

do pullups

😩

[humble harbor]

Yeah back

[humble harbor]

I do

[sick pilot]

why i workout: to pick up her groceries

[tawny cloud]

Have seggs with a guys with a big package

[tawny cloud]

Me too

But I wamna eat healthier yk

[fair hedge]

🗣️

[humble harbor]

Instructions unclear I got arrested

[tawny cloud]

Man

Should've made clear it was seggs with consent

[humble harbor]

Fuck

At least I can take consent In prison

[tawny cloud]

Its prison man

They don't consent br0

At least you can be in recovery of your back workout

[tawny cloud]

But don't lose yourself

Because you only get once chance

[safe marsh]

do not miss the chance to blow

this opportunity comes once in a lifetime, yo

[fair hedge]

every day is a first day

[frail hazel]

Been 2 years i quit sugar

You'll eventually get used to it

[hollow ginkgo]

wow wtf

no wonder u aint got no gf/bf

consuming no sugar = u aint a sweetiepie

= u rude

= u get no bitches

= u get homies to bully

so i guess W

but u really can't quit sugar that shit is still essential

[frail hazel]

I mean added sugar my guy , eat fruits , sometimes a lil bit of honey , you will get the sugar u need

[hollow ginkgo]

that makes much more sense
but still

cmon

its sugar

💔

[frail hazel]

It's personal choice ,if u wanna enjoy food u can have sugar 🤷
Wanna be healthy and have a nicer physique, quit it 🤷

[hollow ginkgo]

u dont need to quit sugar to have a nice physique bro

[frail hazel]

Depends on ur goal

[hollow ginkgo]

gym and protien fr

[frail hazel]

Everyone can look bulked up but not everyone can look shredded

[frail hazel]

So yeah

[hollow ginkgo]

shredded is not always good

[frail hazel]

Depends on ur goal

[hollow ginkgo]

lowering ur body fat to dangerously low levels is a pain

[frail hazel]

Staying on a bulk for life time isn't good either

[hollow ginkgo]

ye ye

a balance is key

[frail hazel]

Comeon 12ish percent isn't unhealthy

[hollow ginkgo]

its a pain in the ass tho 💀

[frail hazel]

True that

[humble harbor]

Gay people follow a diet

I just eat what's in front of me

Unless

[hollow ginkgo]

interesting

[tawny cloud]

Yeah

As I am a very straight man I eat everything even my homie's co-

[humble harbor]

My homies have no dick

[cursive bramble]

theres sugar in a lot of food man i doubt that

theres nothing wrong with sugar

my approach is "while yeah, dont inhale sugar like a diabetic, dont demonize it, its just another food"

[fair hedge]

yeah

[fair hedge]

🗣️

[wide dirge]

Relatable

[unreal ledge]

word

[serene marlin]

depends on how you get that sugar, it's a carbohydrate hence it provides power to the body; best to consume in moderation through natural carbs such as honey and fruits

[cursive bramble]

bro said nnothing but the truth

[sour rock]

is it good to not consume sugar ?

[loud hedge]

I like paper

Like

New paper

It smells good

[last kindle]

keep a balance brotha

its all gon be cool in sha Allah

maybe a spoon right before workout

would be nice coz thats instant energy and thats not smth artificial like steroids and stuff so yea go for it :)

[sour rock]

thanks browski

[lunar sparrow]

Gave +1 rep to arub#0

[wheat grove]

Guys, i thinking to buy some supps, should i go for mass gainers, protein or creatine cuz i only have enough to choose one

[urban canopy]

Depends on your fitness goal and diet for example if you are eating your nutrition correctly yet your metabolism isnt letting you gain weight then mass gainers are good if you want to increase your protien intake in your daily diet protein powder is good and if you currently want to increase your performance during workout creatine is good

It all just adds up to what are your current goals

If you see budget wise i think in general mass gainers are expensive

But also if you are a beginner then i would suggest to start with a protien powder

[sour rock]

is gaining muscle during a fat loss phase possible?

[urban canopy]

It is possible its often referred to as body re composition train hard and eat your protein adequately

[sour rock]

im above 21% bf i dont want to stay fat

[urban canopy]

Do you workout ?

[urban canopy]

If u want to you should try calorie deficit but make sure to cut properly don’t recklessly just stop eating

And train your muscles more muscles = higher bmr

[sour rock]

bro trust me cutting is hard for me

[sour rock]

yeah i wont stop training

0.5kg per week

[urban canopy]

Bro why binge eating problems?

[sour rock]

desi household problems

[urban canopy]

😭 oh lord that is hard

Try portion controlling maybe

[sour rock]

nah i wont be able to hit my protein goal if i eat less

i just have to burn calories

[urban canopy]

No portion controlling is like eating according to your macro goals but eating whatever you want thats what atleast i mean

[sour rock]

yk macro dont exist in desi house bro

[urban canopy]

Dont over work though muscles do need rest

[sour rock]

wdym, im young i can do cardio 6x a week eveyday full intensity

[urban canopy]

Bro my family cooks only for individual self i cant relate

[sour rock]

wow lucky

kinda

[urban canopy]

Young doesnt mean no rest act reckless

[sour rock]

bro 15 min of cardio everyday aint gonna kill me i sit on my a22 allday

HIIT tho

[urban canopy]

Then its fine i think

[sour rock]

🙏

[urban canopy]

I just know some crazy people who be doing an hour of workouts and say they dont need rest

Dont be like them

Hour of cardio

[sour rock]

hour only weights cardio i cant even do an hour of cardio

[sour rock]

yeah moms do that

[urban canopy]

Exactly 😭 same

[urban canopy]

Honestly yeah idk why tho

[sour rock]

gotta build endurance tho, have that david goggins mindset

They dont know me son

[urban canopy]

💪🏼💪🏼

Work hard and trust the process (don’t fall into recklessness though ,goodluck)

[wheat grove]

ight thz bro, i thinking to get protein then cuz im lacking that in my diet i think, if i could i might do both creatine and protein if thts better ig..

[urban canopy]

Glad i could help , if you can u should buy both creatine and protein.. combination of them can help in effective muscle recovery and growth but if u cant then ill say protein powder is very good too

[wheat grove]

ye thz man, appreciate the effort

[urban canopy]

Np bro good luck with your purchase

[warm valley]

real asf

[last kindle]

https://tenor.com/view/laughing-christian-bale-patrick-bateman-american-psycho-laugh-gif-18161317

[wide dirge]

Ur not him bro. Touch grass, man.

[last kindle]

Sure brother

[uneven peak]

is 90kg benchpress low

[wide dirge]

U tryna brag?

[uneven peak]

no

friends

its max

[wide dirge]

If ur 65 kg then hella impressive

[humble harbor]

If u been going to gym for a year and a half then it's normal

[uneven peak]

no like 1 month but i had home workouts

barbell

curls

only 40kg

[humble harbor]

Yeah that's a lot

Very good

Your bench is kinda low compared to your barbell curls 😂

[cursive bramble]

Pull ups > every other back exercise

[safe marsh]

ayo thats sick

[urban canopy]

bro doesnt need redbull to give him wings redbull needs him

[humble harbor]

bro is on the way of getting a demon back

[cursive bramble]

Ayo y’all I appreciate it a lot fr were all gon make it bros

[tawny cloud]

I wish I had equipment to do pull ups

[last kindle]

is this even real

gives me glimpses of smth on liveleak UH w am i saying

[last kindle]

my max is 10 pull ups in a row for now, and 15 chin ups

max 40 push ups

like the real ones not just twerking

[cursive bramble]

LOLLL

[fair hedge]

💀

[cursive bramble]

Have you started training weighted pull ups yet?

[wheat grove]

weighted pull ups are goated

also the weighted inverted rows too

[cursive bramble]

Facts ^

Calisthenics for back is underrated asf

And I feel like it gives you crazy back development

[humble harbor]

What is that

[cursive bramble]

It's bodyweight rows done on a bar of some sort or rings

[humble harbor]

By hanging or something

Like the gymnast people do?

[cursive bramble]

Ooh you could do that. That’s a more advanced variation though, you can do it with your feet on the ground

[ancient cave]

Lads today did my first bench press in over 6 months (I was injured)

Low-key felt good to be back

[humble harbor]

Good job

[humble harbor]

Bros

Is it bad that my squat and standing calf raises are almost similar

[urban canopy]

not nessicarily

is it almost

same or like same same

could be possible u aren't doing progressive overload

squats are usually higher in weight compared to calf rasies because they target more muscles

but if you feel like the weight u are on is in good form and u don't think your form will be good if u add more then its completely fine

just remember form>weights

[safe marsh]

bruh im doing the calf raises where i stand on a raised platform and go full range of motion but i keep falling off it

how do i fix this

[urban canopy]

i just put all the weights in a bagpack and hold a wall near me

i dont think their is another way

[safe marsh]

😭 thanks man

[lunar sparrow]

Gave +1 rep to _kveo_#0

[cursive bramble]

Bro has calves of steel

[humble harbor]

I guess its because I have trained legs few times and maybe my calves are better cuz I play football

[wheat grove]

Nahhh BRO GOT THE CALVES STRENGTH ON GOD 🔥💀

[humble harbor]

Grab for support on a wall or anything

[safe marsh]

easier said than done

i still fall off

smh

[tacit birch]

its not embarassing for support or alternatives fr

[reef marlin]

Hey fitness dudes, I gained a shit ton of weight from stress-eating and drinking. How do I become my peak self again? Both my face and body are so round now

[urban canopy]

first of all seek professional advice if the stress is causing your life problems then get enough sleep create a schedule to follow like for meals and exercise . Eat a balanced diet and don't let your stress take over your eating habits , probably stay hydrated too because thirst ends up feeling like hunger and we end up eating and start your goal realistic and healthy dont recklessly stop eating to lose weight that shit does not help youll end up gaining again EXCERCISE AND GO FOR WALKS be consistent track your progress and In Sha Allah youll be back on track

[cursive bramble]

@frail hazel do you go to a gym in mirpur

Swear I saw a guy who looked like you

[frail hazel]

What the hell how do u even know how i look like 😭😭

[frail hazel]

Also no

[reef marlin]

Thanks broski, any ideas on what I should achieve daily to slowly get back on track?
e.g. 5 push-ups a day --> add 5 more (so 10 per day) each week

[lunar sparrow]

Gave +1 rep to _kveo_#0

[urban canopy]

their are alot of options to start with tbh i will give names of few bodyweight exercises u can choose and start off with them do 5 daily and increase the rep range by the time and you are trying to get back on track so its important to make everything entertaining rather that boring So you are motivated to workout untill u get disciplined

squat ,push up, burpees, lunges, sit ups, plank ,bridges ,jumping jacks, russian twists ,mountain climbers

crunches , u could also try diff types of pushups if u like them alot

just make sure to take it slow and have good form to avoid injuries

if u can pulls ups are dope too

[reef marlin]

I will do 5 of each exercise you mentioned daily and add 5 more reps every week, thank you brother 🙏

[reef marlin]

bro whenever I do push-ups my joints hurt idk how to explain it like wrists and shit

[safe marsh]

bad form?

[urban canopy]

could be two things if its like very bad pain consult a doctor or its just bad form make sure your hands are directly under your shoulders and fingers are spread out distributing the weight try grip strengh exercises maybe so some wrist warm ups before pushups try easier versions of push ups to get used to the perfect positioning

oh also strenghten your forearms that helps as well

[urban canopy]

good luck bro you can do it 🤝

[reef marlin]

thanks bro I need to become peak again 💪

[reef marlin]

maybe but I'll learn as I go ig

[cursive bramble]

Good luck bro, you got this
@reef marlin

[steady patrol]

Gotta find a way to get my fat self back to the skinny mf that could do 1 handed push ups

[reef marlin]

thanks brother

[lunar sparrow]

Gave +1 rep to anzarv#0

[reef marlin]

how long do you think it would take for me to become fit again? 3 months?

I'm around 75kg-80kg, 5'11 rn. Went from 32 waist to 35 now

I want to go back to 140 pounds which is (i think) around 60 KG

[cursive bramble]

@reef marlin Chill bro.

This is not a race.

You will pursue fitness for the rest of your damn life if you’re serious about it.

Don’t worry about how long it will take. Just do it.

If you focus too much on “getting fit in x time” you’ll develop unhealthy habits. I know this from personal experience.

[cursive bramble]

60 kg at 5’11 is severely underweight man.

I think 65-70 would be more ideal personally for you

[reef marlin]

it ain't like that bro I just wanted to see like when I should be able to see some results cuz if I don't i'm doing smt wrong yk?

[cursive bramble]

I get you bro

[reef marlin]

I think I was 63/65 kg

skinny fat back then

[cursive bramble]

My bad I just wnated@to@make sure you don’t develop an eating disorder like I did

[reef marlin]

nah bro i could never

i got no self control

i eat a shit ton of junk food

[cursive bramble]

Brother I’ve eaten way too much and I’ve also eaten way too little

Been too skinny and then too fat

[reef marlin]

ive experienced that as well

im on two extremes but never fit

[cursive bramble]

I get you bro

[reef marlin]

its crazy cuz i cant ever imagine getting fit

[cursive bramble]

Just be consistent bro it’ll come

[reef marlin]

like i cant visualise myself fit in my mind

[reef marlin]

consistency is so hard bro

[cursive bramble]

It is at the beginning

[reef marlin]

one bad day could impact all the progress

[cursive bramble]

No it can’t

[urban canopy]

not true

[cursive bramble]

You can’t expect to have a flawless track record

I’m not saying don’t do your best to stay on track, just don’t beat yourself up for making mistakes

[reef marlin]

ig

I just want to get better ASAP

[reef marlin]

kveo, should i incorporate cardio alongside the body weight exercises you gave me?

cardio plays a huge factor in fat loss right?

[urban canopy]

if u can u should add but make sure it isnt too much

[reef marlin]

what would the minimum be? 30 mins?

[urban canopy]

like start with 10 15 min

[reef marlin]

before or after the body weight exercises?

[urban canopy]

your choice i like to do cardio after or else i get to tired but few of my friend do it before because after lifting they dont have energy

[reef marlin]

noted

[urban canopy]

and also appriciate your progress u can do it brother

also focus more on gaining muscles

it boosts metabolism and makes u look good to i mean ..........

[reef marlin]

i eat like 3 eggs every day and two chicken breasts for protein

my friend says thats not enough

which is crazy

[urban canopy]

whats ur weight

[reef marlin]

lemme check

[urban canopy]

like eat protien around your body weight in pounds

[reef marlin]

shit my phone is dead

I think it was 78/79 last time

[urban canopy]

but u should equalise your carbs and fiber or u get no shit constipated asf

dont ask me how i know

[reef marlin]

haha

for fiber i eat uh bananas

and carbs rice mostly

[urban canopy]

174 pounds so eat around like 170 to 180g maybe 160

protien

[urban canopy]

good good

[reef marlin]

bro thats crazy

so three eggs and 2 chicken breasts a day is not enough?

[urban canopy]

yup

[reef marlin]

I don't wanna spend my money on protein powder its so expensive here

T-T

[urban canopy]

oh i was gonna say use protien powder

[reef marlin]

That shit is like half my monthly allowance

[urban canopy]

try eating more eggs

[urban canopy]

god

[reef marlin]

but I heard too much yolk was bad for you

[urban canopy]

just take the yolks out

[reef marlin]

idk what to do with them after

dont wanna just throw em out

[urban canopy]

well for me i just feed it to my cats

my neighbours cats not mine

[reef marlin]

hmm

maybe i should make pasta with it?

[urban canopy]

sure

i mean utilize

[reef marlin]

so how many more eggs?

5 per day?

[urban canopy]

bro i eat like 5 eggs and when i dont have protien powder i ate like 13 14 and my daily protien intake is 120 so........ 5 eggs is little less

but u can start from their

[reef marlin]

bro wtf