Post questions, ideas, or just what you’ve generally been up to.
Everyone is welcome at all levels, last week ben10 posted a workout that I tried out… so let’s help each other grow 💪🏼
- 462
- 127
Top Poster of the Day:
K1LL-K1K3S
Current Registered Users: 25,443
BROWSE EFFORTPOSTS
SITE GUIDE
HOLES
PING GROUPS
Live commit: 0c92e9e
Jump in the discussion.
No email address required.
Are there any short term health effects of suddenly deciding to go for a 5-10k run every day?
Jump in the discussion.
No email address required.
To add on to what I said before, optimally start with running 3 times a week if you can, on alternating days with a 2 day time-out period. Don't feel obligated to keep this time-out to the same two days of the week, either. I.e. if you feel like you need to take a two-day break sooner, then do so, but try to stick with running 3 alternating days of the week. If you start out small, you need to be diligent about gradually upping your distance every week.
Tbh, I unironically recommend looking at running subreddits. As much as RDrama likes to shit on Reddit, the hobbyist subreddits are an absolute goldmine of valuable information and links.
Please do your own research and only treat this as a starting point.
Jump in the discussion.
No email address required.
More options
Context
If you haven't been active? Don't run that much. Start with 2km and increase it by a bit every week or so.
Jump in the discussion.
No email address required.
More options
Context
I've been running for years on and off and go outside or treadmill running depending on weather, so I'll give you some advice. First, don't burn yourself out by saying you will start at a 5k. Instead of focusing on distance and speed, focus on controlling your heart rate and get to a point where a mile is something you can do pretty easily. Once a mile is easy, you can increase your distance by maintaining your coasting heart rate and the next miles will be fine. Once you get there, you can start focusing on speed. I like a treadmill to keep me at a specific speed because I like to focus on the music but focusing on music tends to make me run slower without realizing it. A treadmill keeps me at a specific pace.
I've injured myself twice and you should listen to your body. I think I ran downhill too fast and the momentum fricked up my form and I wound up hurting something. Don't push through the pain. Instead, take a couple weeks off. When I first started running, my knees hurt like heck so I only ran for 2 days and then had to take 2 weeks off. Your body gets used to it though. If you're jacked like the OP, it will be harder because you weigh more.
TLDR: don't focus on speed or even distance at first. Focus on your heart rate and breathing and keeping your heart rate at a coasting speed. And don't push through pain, take a week or two off if you feel pain.
eta: I shoulda read ahead and it looks like you already run sometimes. oops lol I will leave this up for anyone else who wants to take up running. :D
Krayon sexually assaulted his sister.
Jump in the discussion.
No email address required.
This is good advice for most people. But if you're ADHD riddled like me I found doing the opposite has worked best. Going out to run without any plan but running as far as I can that day, going too far usually and having to push through to get home. I like to lose myself on runs so trying to maintain a pace keeps me too in the present. This certainly isn't the advice I've given to runners who are training for something, but I've found it helps keep running fun, which is important to stick at it. But now I am running for the purpose, to lose some weight, so I'm trying to keep up a routine. But I did find trying to maintain form for the first few weeks crucial until it becomes embedded in muscle memory.
Jump in the discussion.
No email address required.
I wish I could lose myself in the music. When I do that, I start running slower. I can only do it on a treadmill.
Krayon sexually assaulted his sister.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
Good job bobby, here's a star
Jump in the discussion.
No email address required.
More options
Context
More options
Context
Shin splints, otherwise a 3-6 mile run should be fine. We used to do them for high school wrestling to make weight
Jump in the discussion.
No email address required.
I run on occasion, usually greater distances, and never got shin splints so that good to hear.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
More options
Context
Day one of fiddler crab maxxing.
I did 25 swings of a 15lb club up and down and 25 more left and right in my right arm
I did 100 step ups with my right leg.
Will post progress pics in next thread.
Jump in the discussion.
No email address required.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
I do 150 pushups a day and I'm good. Lifting weights puts me to sleep
Jump in the discussion.
No email address required.
peepee
Jump in the discussion.
No email address required.
If you insist:
Jump in the discussion.
No email address required.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
More options
Context
More options
Context
peepee
Jump in the discussion.
No email address required.
More options
Context
Self portrait?
Jump in the discussion.
No email address required.
Good I wish that were me
Jump in the discussion.
No email address required.
More options
Context
More options
Context
First off, you’re going to want some of this:
https://holder.moretesto.ltd/injektsionnye/trenbolon-atsetat
(It’s from Russia, so you know it’s good. Fricking Biden doesn’t want you to have muscles, because then you might not vote Democrat)
The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day and that 1.4 to 1.8 grams of protein per kilogram is required to build muscle mass. However, Doctors are kitties and don’t know shit, so you’re going to want to bump that up to like 10g of protein per pound ( I don’t know or care whatever the frick a “kilogram” is).
Round that out with doing copious arm curls snd chest. Never do legs, that hurts your progress.
Jump in the discussion.
No email address required.
you should make an effort post on this with more tasty bait
Jump in the discussion.
No email address required.
More options
Context
Great way to exercise yourself into a meme.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
https://imgur.com/a/GGS0X
I used to look like this. Now I don't. Working 80+ hours a week sucks. Feels like this is impossible to maintain if you work any more than like 6 hours a day. Usually would spend 2-3 hours in the gym a day and 10+ hours sleeping and weighed all my food for perfect macros. I'm trying to get back into lifting, it just feels like a waste of time because I have at max 45 minutes a day to do stuff and I can probably only afford to sleep 7 hours a night now, so I just feel like I'm half-assing it and I hate not doing things properly.
Jump in the discussion.
No email address required.
Darn dude 80 hours a week is crazy. IS it just for a short time period? When I decided to make a true push to work for myself, I of course wasn't making enough money and had to hustle hard and worked all day every day. It fricks up your health so badly but you gotta do it sometimes. Take care of yourself!
Krayon sexually assaulted his sister.
Jump in the discussion.
No email address required.
More options
Context
You look like you skip leg day and just do curls.
!blackjack105
Jump in the discussion.
No email address required.
More options
Context
Fitness is never half-assed if you honestly do the best you can with what you have. At some point you'll have the schedule to get back into serious lifting, and it's a heck of a lot easier to start from 50% than zero
Jump in the discussion.
No email address required.
More options
Context
More options
Context
I don’t get how to do barbell rows
Jump in the discussion.
No email address required.
I always found this guy to give the best explanations on how to do things. I personally do a setup like a deadlift and then instead of locking out row the bar up.
Though admittedly I’ve been doing dumbbell rows and liking them way more
Jump in the discussion.
No email address required.
Thanks king
Jump in the discussion.
No email address required.
More options
Context
More options
Context
More options
Context
Have a stable scheduled diet. Eat breakfast, lunch, and dinner at specific set times.
Minimize sugars in your diet
Exercise a muscle group or do full body workouts as per your capabilities. Gains is gains.
Respect yourself. If you are on the internet you likely have a combination inferiority superiority complex. Nurture a stable ego.
Jump in the discussion.
No email address required.
Take as many steroids as possible.
Jump in the discussion.
No email address required.
no
Jump in the discussion.
No email address required.
Benefits of steroids: The body image disorder will go away trust me
Cons: Dying before you become a boomer idk who cares tho
Jump in the discussion.
No email address required.
fair enough
Jump in the discussion.
No email address required.
More options
Context
More options
Context
More options
Context
More options
Context
More options
Context
If you arent going to a full gym where you have access to a squat rack and are allowed to deadlift start going now . Your going to make more gains faster with proper equipment and are essentially losing out on gains and spinning your wheels if your doing some woman at home calisthenics program
Jump in the discussion.
No email address required.
Deadlifting is fricking sick and I love it as a full body, but I haven’t squatted in a rack since age 25 and have 0 regrets. I used to push 350+ in HS and it fricked up my back bad and my form was decent TBH. I do 10x10 on Leg Press when I want to hate myself in time for ski season
Jump in the discussion.
No email address required.
Being anti-squat while being pro deadlift for back health is wild.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
More options
Context
For any aging dramatard's struggling with aches and pains and longer recovery times, try creatine.
It's something your body produces naturally but in lesser amounts as you get older. I was starting to get pains and niggles after lifting and running, etc. and taking creatine has cut those right out as it helps recover faster.
Jump in the discussion.
No email address required.
OOOH good tip! I bought creatine during lockdowns cuz a bodybuilder friend said it would help stop muscle loss. I keep forgetting to take it! It sitting in a box by my door lol I want to start taking it before the gym every day and see if I can see a difference.
Krayon sexually assaulted his sister.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
I started lifting again about a month ago and immediately noticed an overall improvement to my posture, metabolism, confidence, and overall health. Amazingly, after all these years I still retained a lot of mind:muscle connection. I started following the advice of Jeff Cavalier on the YouTube channel Athleanx. He really opened my eyes to anatomy and I trust his advice simply because he has the credentials and reputation to back his word up, not just gym bro psuedo science.
Jump in the discussion.
No email address required.
watching youtubers to get yoked
Jump in the discussion.
No email address required.
More options
Context
Jeff is a roided hack
Jump in the discussion.
No email address required.
I've thrown my back out lifting 3 times. I have a herniated disc that gets aggravated sometimes. First two times I could barely walk for the first 3-4 days and didn't feel normal for weeks later. The third time I used the exercises recommended by Jeff in this video.
I was back to normal in less than 3 days.
His videos don't teach someone how to be a powerlifter or a bodybuilder, but the dude knows his shit.
Jump in the discussion.
No email address required.
More options
Context
Explain.
Jump in the discussion.
No email address required.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
More options
Context
More options
Context
Bro I fricking hate cutting weight so much, I'm up 15 from my recent lowest weight (and I'm about to go on vacation). I love cooking and the best tasting food is all SO BAD for weight loss.
Jump in the discussion.
No email address required.
just touch grass more and you can eat whatev
Jump in the discussion.
No email address required.
More options
Context
Spinach and watercress are great for weight loss, what are you talking about?
Jump in the discussion.
No email address required.
More options
Context
Just learn to cook veggies
Jump in the discussion.
No email address required.
More options
Context
More options
Context
Do a higher frequency during the day, morning afternoon and night.
Please, please don't look at dumb cross fit shit where they cheat and kip
Jump in the discussion.
No email address required.
More options
Context
same. also failing hard at muscleups. how many can u manage in a single time?
Jump in the discussion.
No email address required.
More options
Context
Finally got a 5:00 mile. I’ve been slowly lowering the time for the past six months and glad to finally get it
Jump in the discussion.
No email address required.
Are you tall? I'm so frickin jealous of this runner at the gym who runs 7-8 mph on the treadmill like it's nothing but he is super lanky and tall af. I have to start slow but I'm pushing it at an 8 min mile and can only do that for a short distance.
Krayon sexually assaulted his sister.
Jump in the discussion.
No email address required.
I’m 6’5” and get height advantage with longer longs. Unless you go for competitive height doesn’t play a major role.
Jump in the discussion.
No email address required.
Are you sure? Tall people have a longer gait don't they? I watch tall people run what looks like a very casual pace for them but it's a fast pace for me.
Krayon sexually assaulted his sister.
Jump in the discussion.
No email address required.
Speed to size ratio diminishes quickly because of strength required to move longer limbs. from my experience as a casual cross country runner height gives you a quicker short distance but once you get into multiple kilometers it evens out
Jump in the discussion.
No email address required.
More options
Context
More options
Context
More options
Context
More options
Context
It takes me 5 to walk a mile. How fat are you?
!blackjack105
Jump in the discussion.
No email address required.
More options
Context
Holy frick thats fast
Jump in the discussion.
No email address required.
More options
Context
That’s a heck of a milestone comrade congratulations. I’d be happy to keep a sub 7 minute for 3 miles but the Texas pavement will eat your ankles at that pace
Jump in the discussion.
No email address required.
More options
Context
Was down in the 4.30s as a high schooler but cannot imagine doing under 5 as an adult with an extra 50lbs of muscle and extra fat, even being in really solid cardio shape
Jump in the discussion.
No email address required.
Middle school I ran a 4:29 not going all out cus I was saving energy for the 800m. I'll never know my full potential now
Jump in the discussion.
No email address required.
More options
Context
Darn, that beats my peak by a lot. I think I got 4:55 during college when I was actively running during cross country season
Jump in the discussion.
No email address required.
More options
Context
More options
Context
Jump in the discussion.
No email address required.
More options
Context
Jump in the discussion.
No email address required.
More options
Context
Darn that's moving.
Jump in the discussion.
No email address required.
More options
Context
More options
Context
The only fitness goal is to inspire fear into the minds of betas who gaze upon you, knowing that only the thin veneer of social contract prevents you from chasing them down and eating them
Jump in the discussion.
No email address required.
More options
Context
Been lifting dumbbells in my basement for like 6 months but I started going to the gym and started doing basic barbell movements along with my home dumbbell workouts 2 months ago. I've been steadily gaining good weight. Went from 115 to 150lbs in about 8 months. Will hopefully be 165-170lbs by January of 2023.
Jump in the discussion.
No email address required.
where peepee pic
Jump in the discussion.
No email address required.
More options
Context
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
Jump in the discussion.
No email address required.
Are you asking for butt pics?
Jump in the discussion.
No email address required.
eww dude that's gay
Jump in the discussion.
No email address required.
More options
Context
More options
Context
More options
Context
Jump in the discussion.
No email address required.
More options
Context
Ok, that serial-killer-tier phone pic is the most /fit/ OC posted to this website
Jump in the discussion.
No email address required.
More options
Context
More options
Context