And on the note of retarded shit, neck training. I recently took interest in it and I've been following the first image but with weights, the second is mostly for reference on how exactly to weigh a neck exercise.

The back and forth tilts are essentially the same as to chin to chest/chin away from chest in the second image, and side to side the same as the side to side, obviously.

Upright rows (ideally with kettlebell or ez bar for shoulder health) can have some alright carryover, as well as anything that will grow your traps (aka heavy power shrugs and heavy deadlifts).

Neck bridges are an option, though I personally find them dubious and not worth doing compared to the exercises in the first image.

If you fear sleep apnea from neck gains, don't. There's very little hard science on necking training causing sleep apnea or breathing issues, it's generally based on the science proving that bigger people (fat) tend to have bigger necks (fat) among other parts, with no research really accounting for intentionally growing the neck.

Forearms are another thing that I've been pretty enticed by recently, I'm gonna share some of my favorite things in regards to forearm training based off my own experience, what's worked best for me as far as growth, grip strength, etc.

>Fat Gripz
Fat Gripz are my absolute favorite forearm tool, they essentially turn any exercise into a forearm exercise by increasing the circumference of whatever you slap it on (barbells, dumbbells, pull-up bars, dip bars, pretty much anything) and making it much more challenging to grip. While pull movements will generally give you the best bang for your buck with fat gripz, I'm a big proponent of using them with push movements as well, and in some cases find stuff like OHP and bench to be MORE comfortable with them.

>Dead Hangs
Dead hangs are badass as shit, not only do they decompress your spine and make your back feel like butter, but holding dead hangs is another great way to increase forearm size and strength. You can program them any number of ways really, I just kinda do them whenever I want. Sometimes I'll do a single long hold at the end of a workout, or superset them with a lift for 30 seconds each, to even occasionally making it a main lift for the day and doing them in a sort of progressive overload manner on time, or even adding weight.

>Reverse Curls
Reverse curls are a bit of a double whammy, since it's a curl it's gonna be hitting biceps as well, while doing it with the overhand grip is gonna help work your forearms. I personally almost exclusively do reverse with an ez bar because it tends to feel a lot less harsh on my wrists, ergo allowing for heavier loads and more reps, but it works just as well with dumbbells or a barbell. I'll give a nod to hammer curls as well, they can similarly be decent forearm builders and the nature of a hammer curl can allow for some heavier weights, leading to some heavier gains.

>>151
>Oats

Old /fit/ meme m8. Oats are good for gains

>Also found out a way to improvise weights, any tips?
Buy actual weights bro

>>156
>move a lot, no can do
Rent the weights? But I can understand if you can't. Just be careful when you use them and make sure they're held together properly

>Aren't oats fodder like bread and potatoes are?

Has good protein in it

>1. Training Theory - Generalized Training Theories

Generalized training theories are simple models used by coaches and athletes to help plan and visualize training programs and conditioning. These models are very broad, and are used as a general tool to explain how performance manifests.

Two practical and effective training theories are supercompensation theory, and fitness-fatigue theory:

<Supercompensation Theory
In supercompensation theory, an athletes preparedness to train is purported to be tied directly to how much biochemical substrate is available for the muscles to use. During strenuous exercise, substrates are depleted, and after rest, replenish past their original levels. This is known as supercompensation. The time where substrates are supercompensated is known as the supercompensation phase. Effecient use of supercompensation theory would mean that workouts are timed to fall at the peak of the supercompensation phase. While this model works in practice, it has fallen out of favor as more critical analysis of the mechanisms behind metabolism have raised criticisms of the theory's explanation of fatigue.

<Fitness-Fatigue Theory
Fitness fatigue theory of training includes three variables. Gain in fitness from adaptation, deterioration from fatigue, and net performance. Performance is the net balance between fitness gain, and deterioration from fatigue. Immediately after a workout (stimulus), fatigue is high, far outracing fitness gains. However as fatigue dissipates, and the athletes fitness adaptations manifest, performance rises. Efficient use of fitness-fatigue theory would see workouts being held at the peak of preparedness, shown as the highest net gain between fitness and fatigue.

The way both theories differs in application can best be shown when tapering an athlete to attain peak performance. The supercompensation model would be focused on properly timing the athletes supercompensation phase, while the fitness-fatigue model would attempt to reduce fatigue while maintaining fitness. Supercompensation would achieve this by reducing the number of workouts, while fitness-fatigue would adjust volume and intensity.