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/fit/ - Fitness & Health
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Science backed training advice getting boring? L1ft1ng!!R4BQVmBQH4 18/09/01(Sat)11:30 No. 23011 [Reply]
23011

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Are the science backed fitness guys getting boring?

Schoenfeld, Helms, Israetel and their add on people like Steve Hall, all spouting science backed training advice.

Study after study comes out and they all have their own videos on it, but there is nothing new about how to train that hasn't been said over and over again.

Thoughts?


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Anonymous 18/09/17(Mon)01:51 No. 23330


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JCX!bB6vC9u.Vc 18/09/17(Mon)03:06 No. 23332

>>23325
It's kinda simple in reality. More volume is better ONLY when it's not slowing the rate of progression on the mechanical tension aspect. for example, if A is progressing at 5% every week (strength wise) with 10 sets x week and we increase his volume to 20 x week and he is STILL progressing at at least 5% every week, then more volume here is better (at least in the SHORT TERM..). But if subject B progress 5% every week at 10 sets x week and at 20 he is just progressing slower or not at all, then lower volume is better. The key is the highest volume with which you can progress the most, and probably a little lower (for reducing injury risk and for increasing the time that occurs every time before approaching the overreaching state, before having to take a deload).

That's the thing, in every Schoenfeld study or whatever, the subjects, even with that high volume, are still increasing weight/reps every week on the exercises (for whatever reason, it can be more motivation, more rest, whatever), even in the last "45 sets to failure x week for quads" study! BUT if it isn't the same for you, then all you are doing is losing time doing junk volume, overreaching sooner and increasing injury risk tenfolds. If those subjects didn't manage to increase their strength, i can bet they would not realize that much hypertrophy, probably lot of edema, intracellular water, increased glycogen storages, etc.. (sarcoplasmic hypertrophy we could call it).

In practice, if a subject is not progressing in strenght (weight/reps/..), then all that high volume is useless. Much better a lower volume approach. It's always been the art of finding that sweet spot for that particular subject, there is no fucking perfect number of sets x week for everyone, it's impossible, there is no fucking need to study it again, and all the inter variability in muscle hypertrophy response during these such studies demonstrated this very clearly.


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L1ft1ng!!R4BQVmBQH4 18/09/17(Mon)11:51 No. 23337

>>23332

>In practice, if a subject is not progressing in strenght (weight/reps/..), then all that high volume is useless. Much better a lower volume approach.

> there is no fucking need to study it again

I think we're on the same page here.

Who the hell has time for 45 sets per week?




Anonymous 18/08/13(Mon)13:34 No. 22425 [Reply]
22425

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i'm 22 but have the skin of a 32 year old how do i fix that?


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Anonymous 18/08/20(Mon)20:58 No. 22739

Quit chainsmoking drinking and posting on /fit/


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Anonymous 18/08/27(Mon)23:27 No. 22861

dermarolling


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Anonymous 18/09/12(Wed)04:01 No. 23238

You are still being a little too vague to get a good answer. Post photos both here and on /r/skincareaddiction




Lyme Disease Treatment Josh 18/09/02(Sun)22:51 No. 23033 [Reply]
23033

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Good Afternoon Everyone.
As indicated by the title, I did in fact contract lyme disease close to 2 months ago. I have been on two separate antibiotics for the treatment of this ailment thus far and I am coming to the end of the second prescribed dosage. I was wondering if it is common for symptoms of lyme disease to persist after completing a dosage for a short period of time before it's completely gone. Thank you.




Official Request Thread Gone? L1ft1ng 18/08/11(Sat)21:03 No. 22339 [Reply]
22339

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What's happened to the official request thread please?


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Anonymous ## Admin ## 18/08/11(Sat)21:09 No. 22340

>>22339
I accidentally nuked it while cleaning it; Script didn't have an exception for the OP.

I'll start a new one momentarily.


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L1ft1ng 18/08/11(Sat)21:15 No. 22342

>>22340

Ah cheers for letting us know, glad we're allowed to still share stuff.




Skinny Fat Problem Anon 18/07/13(Fri)23:57 No. 21993 [Reply]
21993

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I started fitness 2 months ago. When i start i was 72kg and now i'm 69 kg. My body fat is too. It's approximately %20. I need to decrease that. My TDEE 2500 so i deficit that and make 2000 calorie. I also take my macros as posssible as i can. First 1.5 month i tried full body workout 3x12 but i can't progressive overload weights. So i changed program and started StrongLifts 5x5. Should i continue it or change it? I think i need to firstly fat loss but how. Is it good?


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#2 Anon 18/07/13(Fri)23:59 No. 21994
21994

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Anonymous 18/08/04(Sat)15:54 No. 22252

Your body fat is not that high, but your lack of muscle makes it look flabby. You have nothing to cut back to, so consider bulking VERY slowly and build a solid foundation of strength (what a your lifts, btw?). Keep doing 5x5 for a couple of months, but then I recommend changing to PHUL, since it has more volume. Also, if in that state you're having problems overloading you're either not eating right, undersleeping or your form is shit. At beginner stage your lifts should be going up in the 4-6 rep range pretty quickly.


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Anonymous 18/08/11(Sat)05:27 No. 22319

Yohimbine HCL and a diet like leangains would have an effect. You can always check out their subreddit.




No Equipment Exercise Programs Pacer 18/03/04(Sun)10:56 No. 20516 [Reply]
20516

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I'm being moved by my work for six months to an area that has no gym or exercise equipment. My luggage is limited, but I have a bar thing that I can hook into a doorframe for pull/chin ups that I'm taking with.

Is there a decent calisthenics program that I can follow that will help me continue building strength/muscle?


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Anonymous 18/04/20(Fri)03:54 No. 20879
20879

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>>20878 cont.

To actually answer your question, I'm a fan of Convict Conditioning, although I'd add inverted rows to the program. I also like all of Al Kavadlo's work, but most programs will be fine as long as you keep in mind progressive overload.

The basic idea is to try to find a decent balance of exercises and increase the weight you're pushing/pulling by moving to harder variations and, where appropriate, moving from two-handed/legged exercises to one-handed/legged exercises.

There are basically two things to avoid if you're working for strength:

One is endurance focused programs. It doesn't matter how many pushups you can do in a row, your strength won't increase after about 3x20, maybe even before that. You have to move to a harder variation. More specifically, you have to move to a variation that involves pushing a higher percentage of your bodyweight or concentrating that bodyweight on a smaller number of muscles (I.e., working to one-arm pushups with elevated feet).

The other is programs that focus too much on gymnastic skills. Reddit's recommended routine is fine, for example, but its focus involves more gymnastic skills than the ones I mentioned. Those skills are super cool and benefit your over-all athleticism and ability to avoid injury, but anything that isn't going to increase the amount of weight you're moving isn't going to help increase strength or hypertrophy. /r/bodyweight's sacred text, Overcoming Gravity, is a great resource, but there's a reason it puts "gymnastics" before "strength," in the subtitle, and it's the same reason the author, Steven Low, looks the way he does despite being able to perform some impressive feats of gymnastic skill and athleticism.

As an example, ring dips are harder than parallel bar dips for most people, but the added difficulty comes from stabilization and coordination, not from pushing more weight. Also, silly things like one-finger pushups are pretty much just gimmicks.

You can try to master both the gymnastic skills and the strength work, but most people end up choosing which is more important to them and neglecting the other--some gymnastic skills are pretty much impossible if you're too swole.
Message too long. Click here to view the full text.


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Anonymous 18/04/20(Fri)04:01 No. 20880

>>20879
One last thing about Convict Conditioning: There are more incremental progressions than anyone actually needs. Start with the hardest one you can do safely and feel free to skip some of the progressions that are just minor variations. Also, the progression standards are way too many reps. 3x8-12 is fine.

Basically, this is all just stuff you already know if you've been lifting. It's just that there are a surprisingly large number of lifters who think that muscles suddenly work differently when they're lifting your own body.


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athlean xero TheTrapLord 18/08/10(Fri)15:31 No. 22310
22310

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Complete bodyweight programs:

Buff Dudes Bodyweight Program
Athlean Xero
Athlean X Bodyweight Series on Youtube




Swimming Anonymous 16/07/29(Fri)11:11 No. 19151 [Reply]
19151

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Do you guys ever considered swimming for fitness?

https://www.youtube.com/channel/UCrIvmSCtdcBMwkNZiQGz4bg


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Anonymous 18/04/21(Sat)12:15 No. 20901

>>19364
deep water scare


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Anonymous 18/04/24(Tue)23:48 No. 20953

I read somewhere that Phelps' TDEE is something like 12000.

Don't know if that's true, but I really need to swim more.


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Anonymous 18/07/05(Thu)07:16 No. 21919

>>19256
you fucking retard. just ride a bike there you fucking autist




Theory. Anonymous 17/02/08(Wed)16:50 No. 19440 [Reply]
19440

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I've come here for one reason. I've looked and can't find an answer, so, i need advice. And, I'm not quite desperate enough to go to the..."other" place.
Long story short, former fatfuck here. I've lost almost 8 inches from the gut, and nearly 80 lbs. I'm thinking now of my goals. I want to be stronger. Not powerlifting strength, but stronger than average. I've heard low rep ranges (maximul effort, 5 reps) does this, btmut does little for size, as this recruits the body to better utilize what it has. High reps (13+) are endurance, and 7-10 for hypertrophy. I want more size, but not too much. The look and general idea I'm going for is your typical martial artist of film, such as Shou, picture attached. If I'm right in my theory, on a full body workout,3x/week if two of these are low reps, and one is median, this should effectively do what i want, correct? Mostly strength, but still enough to get me the size I desire? Also, i know this may make a difference, I've switched to (and plan to continue) a ketogenic diet, i know people may bring up carbs. Just can't eat em. At any rate, am i correct in my theory, or is something amiss?


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Anonymous 17/12/22(Fri)23:06 No. 20126

>>19440
its best you keep to higher reps, you will still be stronger than average but with healthy bones and joints.

Low rep training is not a good start. And by start I mean - having under 5 years of serious lifting.

Form is very important and every bber out there is stronger than average while keeping in 8-12 rep range. Once you are over 15 reps you can add.

3 times a week might me too much to recover. Consider having A and B workouts and cycling between them every other day in total 3 per week. A B A B A B


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stronglifts 5x5 Anonymous 18/03/01(Thu)01:42 No. 20501

what you are looking for is stronglifts 5x5, it is 5 reps each, 5 sets. just don't keep adding weight like the program suggest, and you will notice a difference in a bout three months. Just use a bar that is 45 pounds.


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Anonymous 18/04/21(Sat)08:28 No. 20898

The reps thing is good science relevant to the speed of achieving specific goals, but it's not nearly as important as you're thinking. There's a direct correlation between the size of muscles as how much weight you can lift. If the weight keeps going up, your muscles will keep getting bigger. Have you ever seen someone deadlift 700 lbs who didn't look like they could deadlift 700 lbs?

You're right that high reps is just endurance. They don't really help strength or size for the simple reason that the time you spend adding endurance is time not spent increasing the weight. The difference between low and medium reps, on the other hand, is probably going to be too slight to be relevant to you unless you get devoted to strength or size at the serious powerlifter or serious bodybuilder level.

I'd suggest medium reps (8-12), but since this board is slow, you've probably had time to try out your low-medium split. If you like it, there's no reason not to stick with it. If you've come to prefer the low rep days or the medium rep days, you could switch to all one or the other. You'll be able to reach your goal whichever you choose, and it'd be pretty surprising if you noticed any significant differences.

The things to keep in mind are, of course, form and safety. If you're switching between low and medium reps--and thus between heavier weight on the low days and lighter weight on the medium days--it could be easy to accidentally develop bad habits because the weight on the medium days doesn't feel as "serious." Also, think about your rest time between sets. The strength focused people tend to take longer rests, which is probably more significant than the actual number of reps. That's for powerlifter, 1RM type strength though. Actual martial artists put more emphasis on endurance because tiring your opponent out is common enough strategy, although you did say that you wanted to look like a movie martial artist, not actually be a marital artist, so I don't know if that's important to you.

The martial artist look tends to suggest very evenly developed musculature, so you might put some thought into that as well. Calisthenic exercises tend to be good for that, just keep in mind that for strength and size you need to spend your time increasing the weight you're moving, not just mastering complex gymnastic skills. As an example, moving from push-ups to one arm push-ups is an increase in weight, but moving from push-ups to two-finger push-ups is an increase in one particularly specialized gymnastic skill.




How To Last Longer In Bed Sara 18/05/02(Wed)16:10 No. 21069 [Reply]
21069

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How To Last Longer In Bed https://youtu.be/cycFgQAd1b0




Comment, please Anonymous 17/02/08(Wed)09:24 No. 19432 [Reply]
19432

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just that


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Anonymous 17/02/08(Wed)09:42 No. 19438
19438

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Anonymous 17/02/08(Wed)09:42 No. 19439
19439

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sage sage 18/04/21(Sat)07:38 No. 20897
20897

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Are you saying you want someone to comment on the girl in question, or was that a failed attempt at starting a fitgirls thread?




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