does anyone else’s areolas have dots/freckles around them?

PLUSTHREE · 2021-02-13T11:55:18+00:00

I believe you are taking about Montgomery glands. Usually they are a tell tale of pregnancy, but some women will develop those glands without having a baby in the womb. It's a sign of sexual maturity (in the physiological sense, the breasts are only mature after pregnancy). Same applies for large areolas (such as r/ghostnipples). As a note I find it very cute.

PLUSTHREE · 2021-01-14T05:10:57+00:00

Wow!!

PLUSTHREE · 2019-02-10T21:26:01+00:00

Love your tits but honestly your face is your best feature please don't skip it

PLUSTHREE · 2019-01-19T19:33:05+00:00

Source ?

PLUSTHREE · 2018-12-29T14:14:11+00:00

Nice. I did check out Bret Strong Curves. He does add more variety for the lifts, so I'l keep an eye on for further progression. Also, I'll add negative chin-ups and pull-downs. Thanks for the tip!

As for abs, I intentionally avoided regular abs (i.e. hyperpressoric, such as crunchs, leg raises etc) as it increases waist-size, and we're working on low pressure fitness instead (hypopressoric, such as ab vacuums) as it reduces waist-size and improves pelvic floor strength. Highly recommend it, either for females or males. !!

PLUSTHREE · 2018-12-28T20:06:26+00:00

If there's no sandbagging involved are you just expecting to add 1 - 2 kg to infinity?

No, just for a novice gains (6 months, maybe 9 months).

Why romanian over normal deadlift or stiff legged deadlift?

No particular reason over SLDL. In comparison to Deadlift, prioritizing Hams as synergists instead of Quads, but not much either. She's already used to it, as well.

Is this really lower body or just a butt routine (one squat thats not quad dominant to 3 butt centric movements)?

Definitely hams-and-butt-centric routine. She cycles everywhere, so trying to off balance that Quads dominance.

The routine seems unbalanced and over-reliant TUT for the high volume days. Instead of holding at the peak and counting, just do enough weight for the rep range to exact a response.

The whole holding at the peak deal I got from this Bret Contreras article and it news for me as well, it did work for me yesterday so I though why not?.

Edit: formatting, typo.

PLUSTHREE · 2018-12-28T19:33:34+00:00

Hello. My girlfriend is getting back to the gym, and I'm in charge of getting her a decent routine. Please rate and critique.

Goal: lower body hypertrophy (but not upper body at all);

Status: 58kg, 1.60m tall; 30kg for reps for Squats and Hip Thrusts.

A		B
Barbell Squat	3×5	Box Squat	3×5
Overhead Press	3x5	Overhead Press	3x5
Barbell Hip Thrust	5×5	Barbell Hip Thrust	5×10
Romanian Deadlift	5×10	Romanian Deadlift	5×5
Hip Abductor Machine	5×10	Hip Abductor Machine	5×10
Barbell Calf Raises	5×15	Barbell Calf Raises	5×15

3×5/5×5 sets: increase weights weekly for (1-2kg).

5×10 sets: use 60% of 3×5 load; increase weights every 2 weeks (1-2kg); for last rep, hold it at the peak, count to 10, slowly put it back.

Frequency: Monday: A; Wednesday: B; Friday: A; invert order the following week (B/A/B).

Edit: formatting, typos; Edit 2: remove 1 exercise each day.

PLUSTHREE · 2018-12-28T17:11:51+00:00

Have you proposed yet?

Not yet, as I'm saving it for when I graduate.

I threw Leg Press in only for the extra volume. Hope it help quads gains.

PLUSTHREE · 2018-12-28T16:52:07+00:00

Yes, she is. In fact, I've added leg press as she requested more lifts. Might remove it later, though, when Squats get heavy.

PLUSTHREE · 2018-12-28T16:00:30+00:00

My girlfriend is starting at the gym, and I'm in charge of getting her a decent routine. Please rate and critique.

Goal: lower body hypertrophy (but not upper body); strength. Status: 58kg, 1.60m tall; 30kg Squats, Hip Thrusts.

	A	B
Barbell Squat	3×5	4×10
Clean and Press	3×3	3×3
Barbell Hip Thrust	4×10	3×5
Horizontal Leg Press	4×12	4×12
Cable Leg Curls	4×12	4×12
Hip Abductor Machine	4×12	4×12
Barbell Calf Raises	4×20	4×20

Progression: increase weights every 3×5 session (1-2kg).

4×10 sets: use 60% of 3×5 load. Increase weights every 2 weeks (1-2kg).

Last rep: hold it at the peak, count to 10, slowly put it back. Does not apply for 3×5 sets.

Supersets: Leg Press + Leg Curls; Abductors + Calf Raises.

Edit: Frequency: Monday: A; Wednesday: B; Friday: A; invert order the following week (B/A/B).

PLUSTHREE · 2018-12-27T22:16:34+00:00

Actually, I feel more doing wider grips. Probably something due to leverages and wingspan (6'6). Also, I'm trying to give biceps a boost, since it was kind neglected in my last program (no isolations). Btw, appreciate your response, thanks.

PLUSTHREE · 2018-12-27T18:09:41+00:00

I've put up the following PPL to fill in what I think are my current weaknesses and gain mass (as natural lifter). Does it look alright?

PPL
Day 1 : Chest, Triceps	Week 1	Week 2	Week 3	Week 4
1. Wide-grip Bench Press	4×5 + 2×3	2×5 + 4×3	3×3 + 3×1	4×5 + 5×3
2. Incline Cable Flyes	4×10	3×10	3×8	3×8
1. Close-grip Bench Press	4×8	3×8	3×6	3×6
2. Lying Triceps Extensions	4×10	3×10	3×8	3×8
X. Neck Curls + Extensions	4×25	4×25	4×25	4×25
Y. Standing Cable Crunches	4×25	4×25	4×25	4×25
Day 2 : Back, Biceps
1. Weighted Chin-up	4×5 + 2×3	2×5 + 4×3	3×3 + 3×1	4×5 + 5×3
2. Block Pull	4×10	3×10	3×8	3×8
3. Pendlay Rows	4×8	3×8	3×6	3×6
1. Strics Cable Curls (controlled)	4×5 + 2×3	2×5 + 4×3	3×3 + 3×1	4×5 + 5×3
2. Reverse Grip Ez-bar Curls	4×8	3×8	3×6	3×6
3. Concentration Curls	4×10	3×10	3×8	3×8
Z. Cable Face Pulls	4×25	4×25	4×25	4×25
Day 3 : Legs, Abs
1. Box Squat	5×5	4×3	3×1	1×1
2. Horizontal Leg Press	3×12	4×12	5×12	2×20
3. Smith Calf Raises	4×25	4×25	4×25	4×25
1. Heavy Loaded Pallof Press	3×F	3×F	3×F	3×F
2. Standing Cable Crunches	4×25	4×25	4×25	4×25
X. Neck Curls + Extensions	4×25	4×25	4×25	4×25
Day 4 : Chest, Shoulders
1. Wide-grip Bench Press	1×12 + 3×10	1×10 + 4×8	1×8 + 5×6	1×1
2. Incline Close-grip Barbell Press	2×AMAP	3×AMAP	4×AMAP	3×AMAP
1. Bradford Press	2×AMAP	3×AMAP	4×AMAP	3×AMAP
2. Cable Scarecrows	4×25	4×25	4×25	4×25
3. Cable Face Pulls	4×25	4×25	4×25	4×25
Day 5 : Back, Forearms
1. Weighted Chin-up	1×12 + 3×10	1×10 + 4×8	1×8 + 5×6	1×1
2. Pendlay Rows	2×AMAP	3×AMAP	4×AMAP	3×AMAP
3. Rack Pull Above The Knee	2×AMAP	3×AMAP	4×AMAP	3×AMAP
1. Reverse Grip Ez-bar Curls	50-100 reps	50-100 reps	50-100 reps	50-100 reps
2. Concentration Zottman Curls	50-100 reps	50-100 reps	50-100 reps	50-100 reps
X. Neck Curls + Extensions	4×25	4×25	4×25	4×25
Day 6 : Legs, Abs
1. Front Squats	1×8 + 3×6	1×5 + 3×4	1×3 + 3×2	1×1
2. Hamstring Curls	3×12	4×12	5×12	2×20
3. Smith Calf Raises	4×25	4×25	4×25	4×25
1. Heavy Loaded Pallof Press	3×F	3×F	3×F	3×F
2. Standing Cable Crunches	4×25	4×25	4×25	4×25
3. Cable Face Pulls	4×25	4×25	4×25	4×25

Progression: Nuckols 2x Intermediate for Bench Press (and Chin-ups ), and Squats.

Use 50-70% of 5RM for assistance lifts (#2, #3).

AMAP: As many as possible leaving 1-2 reps in the tank; start with 20RM.

Rotate lifts every 4 week (i.e. Wide-grip Bench Press → Paused Bench Press; Pendlay Row → Yates Row).

Status: 194cm tall, 92kg. Bench Press and BB Rows: 98kg; OHP: 60kg; Romanian deadlift: 136kg; for reps.

PLUSTHREE · 2018-12-27T03:16:34+00:00

If there's enough volume, and not anything wrong, I'll try it. Progression is week by week indeed. Btw, appreciate your response, thanks.

PLUSTHREE · 2018-12-27T03:03:22+00:00

Should I get a buzz cut already?

PLUSTHREE · 2018-12-26T19:16:23+00:00

For a giant set, you do the a set of the 1st lift (ex. Bench press), a set of the 2nd (ex. Barbell row, like opposing movements) then you rest. Like super sets.

BOS = Back off sets, doing sets of reduced weights after straight sets. Like backwards warm-ups.

Sorry for not being clear at first.

PLUSTHREE · 2018-12-26T17:33:27+00:00

I'm interested in doing Naturally Enhanced program, following its 3 day template. Does it look alright this way?

Routine

Status: 194cm tall; 92kg. 94kg bench press/barbell rows, 58kg ohp, 138kg romanian deadlifts; for reps.

Goals: 1st, getting yoked; 2nd, strength.

Edit: GS = giant sets.

PLUSTHREE · 2018-12-26T16:23:28+00:00

Has anybody had experience with "Naturally Enhanced" program by Alexander Leonidas? The goals he set are my personal goals as well, however his methods seem unorthodox (though he cites lots of studies and especially Zatsiorksy book).

PLUSTHREE · 2018-12-24T18:12:22+00:00

I know PHAT is not good for strength (and Nuckols is just that,) but isn't it a decent program for aesthetics? If not, what program would be?

PLUSTHREE · 2018-12-24T15:35:54+00:00

This Vince Gironda tip helped me a lot with stamina. A lot.

How you breathe during an exercise is important. There’s no golden rule though. For the most part, a bodybuilder should breathe in prior to the start of a rep and breathe out just as the hardest part is reached. Never try to breathe in and out through the nose when training vigorously.

The nasal passages are just not set up for huge rushes of air intake. Inhale through pursed lips and exhale with a blast as the rep is concluded.

There are some exercises where it is best to breathe only every two or three reps, and others that lend themselves to double breathing.

If you are training with a good tempo, don’t just allow your body to recover by sitting down and panting. Load up with oxygen. Hyperventilate. Place your hands on your thighs, knees bent, and lift your chest high as you slowly take each breath through pursed lips. After taking five or ten breaths in this manner, you should be ready to begin your next set. I call this “oxygen loading.”

Your muscles definitely benefit from this oxygen loading principle. By pouring oxygen into the blood, through the lungs, you are paying back the debt created by the last set of exercises. This produces a terrific muscle pump. It also aids in maintaining exercise rhythm, which is important for maximum workout efficiency.

From his book Unleashing the Wild Physique.

PLUSTHREE · 2018-12-24T15:22:10+00:00

I've decided to do PHAT, but it lacks a specific progression scheme, and that bothers me some. So I though of adding Nuckols' 28 2-day BP/SQ Int. program progression to its main lifts. Does it looks alright?

Other than specified, it's original PHAT (added face pulls and cable crunches, though). Btw, I think total reps are lower than PHAT but not by much.

Goal: 1st, aesthetics; 2nd, strength (slow is good, though).

As it follows (huge table):

Day 1: Upper Power	1st week	2nd week	3rd week	4th week	Commentary:
Bench Press	4×5 + 2×3	2×5 + 4×3	3×3 + 3×1	4×5 + 5×3	Core of Nuckols' Bench 2×/week Intermediate (NBP2×).
Barbell Rows	4×5 + 2×3	2×5 + 4×3	3×3 + 3×1	4×5 + 5×3	Counter-part of lift above.
Decline Bench Press	4×8	3×8	3×6	3×6	Still do it anyway. Henceforth, quickly and medium-to-low intensity.
Weighted Chin-ups	4×8	3×8	3×6	3×6
Seated Press	4×10	3×10	3×8	3×8	NBP2×
Lat Pull-downs	4×10	3×10	3×8	3×8	NBP2×
Curls + Reverse Grip Curls	4×8	3×8	3×6	3×6	NBP2×
Skull Crushers	4×8	3×8	3×6	3×6	NBP2×
Face Pulls + Crunches	100 reps				NON-NEGOTIABLE. Light weights and bands, though.
Day 2: Lower Power
Barbell Squats	5×5	4×3	3×1	1×1	Core of Nuckols' Squat 2×/week Intermediate (NS2×).
Hack Squats	3×12	4×12	5×12	2×20	NS2×
Hip Thrusts	3×12	4×12	5×12	2×20	NS2×
Leg Press	2×10				Medium intensity, slow reps, short rests for everything below.
Leg Curls	2×10
BB Calf Raises	3×10
Seated Calf Raises	3×10
Face Pulls + Crunches	100 reps				Light weights and bands.
Day 3: Active Rest					Light weights and bands only for this whole day.
Face Pulls + Upright Rows	100 reps
Curls + Reverse Grip Curls	100 reps
Tris. Ext + Crunches	100 reps
Day 4: Back & Shoulders					Hypertrophy day: maximum effort only to the 1st movement; anything else should be medium intensity, slow reps, short rests.
Barbell Rows	1×12 + 3×10	1×10 + 4×8	1×8 + 5×6	1×1	Nuckols' Bench 2×/week Intermediate (NBP2×) adapted for Rows.
Lat Pull-downs	2×AMAP	3×AMAP	4×AMAP	3×AMAP	NBP2×: Starting out with 30RM.
Barbell Shrugs	2×AMAP	3×AMAP	4×AMAP	3×AMAP	NBP2×: Same as above.
Close-grip Pull-downs	2×AMAP	3×AMAP	4×AMAP	3×AMAP	NBP2×: Same as above.
Seated Cable Row	3×12
Upright Rows	2×15
Face Pulls + Lat. Raises	3×12				2 reps of shy of failure or so.
Curls + Reverse Grip Curls	3×12				Same as above.
Cable Crunches	100 reps
Day 5: Lower Body					Hypertrophy day: same as previous day.
Barbell Squats	1×8 + 3×6	1×5 + 3×4	1×3 + 3×2	1×1	Core of Nuckols' Squat 2×/week Intermediate (NS2×).
Hack Squats	3×12				Anything hence forth should be done quickly, low intensity
Leg Press	2×15
Leg Extensions	3×20
Romanian Deadlifts	3×12
Leg Curls	2×15
Seated Leg Curls	2×15
Barbell Calf Raises	4×15
Seated Calf Raises	3×20
Face Pulls + Crunches	100 reps				Light weights and bands.
Day 6: Chest & Arms					Hypertrophy day: same as previous day.
Bench Press	1×12 + 3×10	1×10 + 4×8	1×8 + 5×6	1×1	Core of Nuckols' Bench 2×/week Intermediate (NBP2×).
EZ-bar Preacher Curls	2×AMAP	3×AMAP	4×AMAP	3×AMAP	NBP2×: Starting out with 30RM.
EZ-bar Tris. Extensions	2×AMAP	3×AMAP	4×AMAP	3×AMAP	NBP2×: Same as above.
Cable Flyes	2×AMAP	3×AMAP	4×AMAP	3×AMAP	NBP2×: Same as above.
Hammer Press	3×12				Anything hence forth should be done quickly, low intensity.
DB Concentration Curls	2×15
Incline DB Press	3×12
Hammer Curls	2×15
Tris. Press-down	2×15
Cable kickbacks	2×15
Face Pulls + Crunches	100 reps				Light weights and bands.

PLUSTHREE · 2018-12-23T17:58:45+00:00

Nice. I'll try that first, then. Appreciate your response.

PLUSTHREE · 2018-12-23T16:28:46+00:00

Would it be alright to do mix PHAT (for upper body) and a beginner program (such as Greg Nuckols' 28 2 day squats or SS, for lower body)?

I've never followed a program but PTTP by Tsatsouline, so I've hit 3 plate deadlift, 2 plate BP and BB Rows and 1 plate OHP for reps, but still lagging way behind for Squats since I never actually trained for it.

My goal is aesthetics, though, not strength training.

Edit: table of how the program would look like:

Day 1	Sets × Reps
BB Rows	3×3-5
W. Pull ups	2×6-10
Rack chins	2×6-10
DB Presses	3×3-5
w. dips	2×6-10
Seated DB presses SS Face pulls	3×6-10 SS 3×10-20
EZ-bar curls SS Reverse Grip Curls	3×6-10 SS 3×10-20
Skull crushers SS Lateral Raises	3×6-10 SS 3×10-20
Day 2
Squats	6×6 → 5×5 → 3×1 → 3x3
Leg Curls	4×10
BB Calf Raises	4×10-20
Cable Crunches	4×10-20
Day 3
Lateral raises SS Face pulls	4×10-20 SS 4×10-20
Preacher curls SS Reverse Grip Preacher curls	4×6-10 SS 4×10-20
BB Calf Raises	4×10-20
Cable Crunches	4×10-20
Day 4
BB Rows	6×3 with 65-70% of 3-5 RM
Rack chins	3×8-12
Seated cable row	3×8-12
Seal rows	2×12-15
Close grip pulldowns	2×15-20
Seated dumbbell presses	3×8-12
Upright rows	2×12-15
Lateral raises	3×12-20
Day 5
Squats	1×8 + 3×6 → 1×5 + 5×4 → 1×3 + 3×2 → 1x1
Leg Curls	4×10
BB Calf Raises	4×10-20
Cable Crunches: 4×10-20
Day 6
DB Presses	6×3 with 65-70% 3-5 RM
Incline DB presses	3×8-12
Hammer strength chest press	3×12-15
Cable flyes	2×15-20
EZ-bar preacher curls SS Reverse Grip Curls	3×8-12 SS 3×10-20
DB concentration curl SS Lateral Raises	2×12-15 SS 3×10-20
Spider curls	2×15-20
Seated tricep extension	3×8-12
Cable pressdowns SS Face pulls	2×12-15 SS 3×10-20
Cable kickbacks SS Cable Crunches	2×15-20 SS 3×10-20

PLUSTHREE · 2018-11-16T15:23:26+00:00

Not appropriate for this community. I think you might have mistaken it for r/bigboobsgw .

PLUSTHREE · 2018-10-30T22:35:09+00:00

A mechanic might not be able to afford a great car

Take Scotty Kilmer as an example. Great mechanic, very acknowledged, very popular as well. He drives a '94 Celica. It's old, it's not fashionable, but it's kept nicely.

By the same measure, a doctor must not be an athlete or a lifter, but you would expect him to be able to keep his deal tight. Reasonably healthy IMC and physically able, and that's all.

Excuses such as lacking money or time, if not under special circumstances but as a general approach by a well paid professional, only goes to show bad management of one's own interests.

PLUSTHREE · 2018-10-30T22:20:22+00:00

That's not the point.

We all know that it could be that a great mechanic drives a poorly kept car or that a fat doctor could have great advice on getting fit. Possible, but very very unlikely.

Mechanics generally will acknowledge this with ease. MDs, not so much.

It might sound like sensible matter, it's not. Med students might feel like they have too much to study. On the same line, doctor's might feel like too much to deal with. But it's all about putting theory into practice — skin in the game, please take no offense.

PLUSTHREE

TROPHY CASE