File :-(, x, )
Anonymous
alright /fit/, do your worst and judge me

what should i be putting more emphasis on?

ps: the yellow underneath the camera is a bruise, i didnt miss the paper with felts this morning
>> Anonymous
you're stance you dumb cunt
>> Anonymous
>>346569
>you're

You need to work on your English.
>> Anonymous
>>346572
you need to not look like a dumb bitch, you dumb bitch.
>> Anonymous
lol OP grats on having faggot pubes.. you dumb fag cunt.. you have no hair on your chest or arms but have that soul patch on your pube area?

you look like a fucking moron faggot.. grats.
>> Anonymous
I would put you in a death camp.
>> Anonymous
op here


i wasnt expecting any less than this, hit me with your worst
>> Anonymous
>>346580
never shaved any bodypart except for my face, genetics are a bitch for hair growth
>> Anonymous
You need to gain some weight. You've got some natural leanness, but you need to put muscle on your frame.

Chain yourself to the squat rack and check back in a year.
>> Anonymous
what the fuck is wrong with having a happy trail?

sometimes /fit/ reminds me a lot of /fa/
>> Anonymous
>>346613
op again:

eating like a motherfucker (used to be way skinnier, working my way up)
and i squat twice a week

thank you /fit/ for putting me on the right track
>> Anonymous
     File :-(, x)
You need to do some of these.
>> Anonymous
Try WS4SB.

Follow Berardi's eating principles.

Profit.
>> Anonymous
Dude, that chest really needs some work.
You have about the same build I do, except
that damn flat chest bud. start doing some Bench/DB Fly's/DB Press. In a few weeks you should have some decent tone, also pushups
are great for off-days.

-Anon
>> Anonymous
how much can you bench
>> Anonymous
>>346690
op here again
havent maxed out, i can easy do 150 for 5 reps
>> Anonymous
>>346708
start doing 135 at 10 reps, until it becomes easy.
Then add 10 pounds and continue doing that.
Whoever tells you high weigh at 5 reps, is a complete idiot.
>> Anonymous
>>346714
weight*
>> Anonymous
>>346714

it's been working out for me.

i warm up with 12 reps at 135 then go for 3 sets of 5 at 185 then a set of 3 at 205, then drop back down to 165 (bodyweight) to failure.

but then i guess that's not 5x5

disregard this post. i suck cocks.
>> Anonymous
>>346714

HEAVY WIEGHT GET BIGGER

DURRRR

HURRRRRR
>> Anonymous
>>346714

Herp derp

Volume is all that matters for hypertrophy.
>> Anonymous
>>346733
>>346734

This is the best hivemind ever in the history of /fit/
>> Anonymous
     File :-(, x)
You fucking idiots, I'm a goddamn Fitness Coach. Its my job to know things like this,
High reps at a lower weight yield more muscle
mass in shorter time than Higher weight at low reps. Go read some fucking Weight Lifting guides
retards.
>> Anonymous
     File :-(, x)
You fucking idiots, I'm the goddamn Batman. Its my job to know things like this,
The total volume of your workout is all that matters, you could do 3 x 10 or 10 x 3. Go read some fucking Weight Lifting guides
retards.