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User avatar #28453 - newposterintown (03/27/2015) [-]
Feeling good because I'm getting close to my goal. I hit a plateau doing my regular pushup routine so I started adding weight, now I can almost do fifty over five sets of ten awesome because I feel like I've been slacking but still making progress
anyone else hit any goals or get close?
User avatar #28454 to #28453 - studbeefpile (03/27/2015) [-]
I hit 250 for a paused triple on bench the other night, so that was nice.
#28451 - kiboz (03/27/2015) [-]
Okay guys so I've been on and off exercising for quite some time and I want to start again. I used to do neila rey's hiit, for over a month, but I want something more strength oriented now. I'd do her strength program, but I don't have an aces to a pull-up bar.

So, the question is, do you have any recommendations for good home low space bodyweight routines? I am kind of weak, I can do around 10 push ups, can do up to 16-17 when I'm warmed up. I weight somewhere around 77-78kg. I'm 19, btw.
User avatar #28452 to #28451 - newposterintown (03/27/2015) [-]
Work up until you get to around fifty pushups in one set, then start adding weight.
I did that, and now I do around forty pushups in sets of ten with sixteen extra pounds.
You can find pull up bars kind of cheap online, I recommend looking into that homie.
#28449 - anonymous (03/27/2015) [-]
I like doing floor lifts. As far as lifting goes they are my favorite thing to do, it feels the most beneficial and comfortable and offers a smaller risk for injury than other forms of lifting. It's also cheaper than going to the gym which is a major concern. However, after many months of increased reps I feel I need to increase the overall weight. But dumbbells can get rather expensive, especially if I just go up 5 lbs continuously. I think I remember seeing there was a sort of one weight fits all dumbbell but I'm not sure. It looked really strange. Is there a cheaper form of dumbbells or things similar to dumbbells that one could use? I don't really feel like dropping $100+ every 2 months on them.
#28457 to #28449 - baglesbites (03/28/2015) [-]
Barbells are cheaper over time and you can load hundreds of pounds on just about any decent one. It will cost more up front but you can add in a ton of exercises and make smaller jumps in weight once 5lb jumps become more difficult.
User avatar #28443 - studbeefpile (03/27/2015) [-]
Been a while since I updated you guys on my cut.

I'm all about keeping it real with you guys, so the reality of the situation is that I'm still 208. I haven't made anymore real progress. It's mostly because I'm addicted to strength gains. It isn't so bad since I have been getting stronger, but I do need to refocus on losing fat. Sometimes it's just the way it goes, no point in getting upset at myself, I just have to reset, and start working towards my original goal.
User avatar #28446 to #28443 - Draigor (03/27/2015) [-]
Yea man, the idea of losing strength after you've worked so hard to attain it really kills any motivation to cut.
User avatar #28447 to #28446 - studbeefpile (03/27/2015) [-]
I can definitely maintain strength on a cut. I've done it many times before. But not gaining strength is what upsets me.
User avatar #28442 - connorjay (03/27/2015) [-]
No one will understand how happy I am about such a crappy result, but my squats are getting better!

Form is fucking brilliant, and I've built my way from doing nothing for three months (injury & focus on form), to three sets of 8 reps at 90kg. It's fucking hard, but I'm hoping to hit 100kg for three sets in a couple weeks.

However, my deadift has suffered massively since I stopped squatting for a while.

Anyway, I was talking to a PT, saying that I've been doing 5x5 for squats and 1x5 for deadlift and he just talked for ages about doing it 3x8 or 3x12.

What do you guys do for squats and deadlifts?
User avatar #28533 to #28442 - jokerjack (03/29/2015) [-]
I do 3x5 for squats and 3x3 for deadlifts. Recovering from more volume and especially the 7+ rep range is just a bitch and a half, and plus with the lower reps it's more clear you're getting stronger and putting more weight on the bar and moving weight is always more fun than the next workout simply being hardly noticeably easier because you can't add 5-10 pounds and still hit your reps with proper form as often.

I do the just 3 reps instead of the equally popular 5 because it lets me do a little more weight, and I always have another sport (before it was hockey, now it's mma) I have to have energy left for the next day. 5x5 squats limits me there
User avatar #28444 to #28442 - Draigor (03/27/2015) [-]
Congrats dude! It's all about dat form.
As a beginner, stick to a certain rep range/program protocol until you stop making gains. So the 5x5 for squats and 1x5 for deads (SL I'm guessing) is totally fine.
I'm running 5/3/1(4 week cycles), where each workout focuses on 1 movement: Ohp, Squat, Bench, & Deadlift
Week 1 is 3x5, week 2 is 3x3, and week 3 is 1x5 1x3 1x1
5x10 @35% + accessory work is done after each workout
Week 4 is glorious deload
#28441 - dragontamers (03/27/2015) [-]
After I started working out mid December I am now tantalizingly close to my of ottermode and seeing how easy it was I'm probably going to go further.
After I started working out mid December I am now tantalizingly close to my of ottermode and seeing how easy it was I'm probably going to go further.
#28450 to #28441 - anonymous (03/27/2015) [-]
what was your routine?
User avatar #28455 to #28450 - dragontamers (03/28/2015) [-]
Squats, lunges, pushups, planks, single calf raises, pull ups, sit ups/crunches whatever those things are called and curls, I think that's what using those small dumbbells are called.
User avatar #28437 - marinepenguin ONLINE (03/27/2015) [-]
Started doing loaded overhead carries for some conditioning work. Did 95 and 105 pounds while walking about 30 yards and back. Upper back, arms, shoulders and core were dying. I think I found a new favorite thing to do.
User avatar #28534 to #28437 - jokerjack (03/29/2015) [-]
If I didn't workout at a public gym I'd totally go for that for core strength and shoulder stability. Sounds great. But I'd look like a fucking idiot and it'd be a potential hazard to others around.
User avatar #28445 to #28437 - studbeefpile (03/27/2015) [-]
I never thought of doing that, sounds legit though. Try not to go to Snap City though.
User avatar #28448 to #28445 - marinepenguin ONLINE (03/27/2015) [-]
It's not something you can go super heavy on, and you can't really bend your back to where it would get injured in that way. Just throw like 10s on a bar and walk a little, you'll see what I mean.
#28432 - cartoonbacon (03/27/2015) [-]
Whats a good amount of weight to gain during a bulking season because I started at 134 and I'm at 147 now and I got another month or so of bulking? I'm about 5'9 and my goal initally was 145 but I passed that pretty easily so now what? Do I just go for 155 or what just maintain or what?
Whats a good amount of weight to gain during a bulking season because I started at 134 and I'm at 147 now and I got another month or so of bulking? I'm about 5'9 and my goal initally was 145 but I passed that pretty easily so now what? Do I just go for 155 or what just maintain or what?
User avatar #28535 to #28432 - jokerjack (03/29/2015) [-]
I've heard a lot of places saying 1/2 pound per week of muscle is the most ideal to gain without too much fat being tagged on, but I've heard of so many people doing more than that and still being happy with their results I think it's up to you.

Bulk while you're still going with it, once you get a little uncomfortable with what you see in the mirror, keep lifting and trim 10 pounds. Then see what you want to do again
User avatar #28436 to #28432 - marinepenguin ONLINE (03/27/2015) [-]
Go til you are happy. If you don't need to cut then don't. I went on a 60 pound bulk for 18 months and I've yet to cut because I haven't needed to. There's no set time or weight for bulking and cutting.
User avatar #28433 to #28432 - donnybergerstory (03/27/2015) [-]
In the mirror are you putting on lots of fat mass? Or good muscle mass? I know gaining fat during bulking is to be expected sorta but are visually getting fatter or just gaining more mass? If your gaining more mass, ask yourself if your happy with that size. If your getting fat, just lower your calorie intake.
User avatar #28431 - Fiction ONLINE (03/27/2015) [-]
I plan to start going to the gym, but I have absolutely no idea where to start. I'd be exercising more for weight loss, and not so much for muscle gain, though I would like to do that as well. I need any advice you all can give me.
User avatar #28434 to #28431 - donnybergerstory (03/27/2015) [-]
Here's my rule of thumb: NEVER just do cardio and NEVER just do weight training. I was on the same road as you. Start doing cardio. If cardio isn't your best area, try doing 20-30 minutes on the bike at a resistance of 5+. Some good weight training routines for fat loss:
Obviously, crossfit. But in general, any weight training exercise that gets your heart rate up is good. Squats, bench press, curls, whatever. Just make sure your rest times are short and workouts are intense.
#28430 - donnybergerstory (03/27/2015) [-]
I posted my first progress photo here awhile back... Just wanted to share this one. These photos are six weeks apart. I am so proud of my progress in my delts and arms generally. I know that the after photo isn't the best but there is definetly size gains... Now if someone could give some damn tips on how to get these biceps to grow. I have been doing all types of workouts for them but nothing seems to make them any bigger. My triceps grow almost every time i take a rest day. Like a minute amount but still, I notice tricep gains a lot more than bicep gains. Now, I have read that to maximize growth in biceps/triceps you have to be doing an equal amount of work with both of them. If not, either only 1 will grow or neither will.. Some tips please? Also, I know I look fatter in the after photo, which is probably a result of my change in posture, and the way my shirt is tucked in. I actually am 2 lbs lighter on the right. 202.7 on the right, 205..8 on left.. around there haha.
User avatar #28439 to #28430 - marinepenguin ONLINE (03/27/2015) [-]
You're getting there. Nice progress.
#28427 - angelious ONLINE (03/26/2015) [-]
hello there. im not really good at english, and im tired so this post will have a lot of spelling mistakes.


basically i would be wishing to ask for somewhat of a better exercise schedule. at the moment i have been basically doing 5 km jog every second day and every other day i do

20x 3 crunches,
10x3 flutter kicks
15x3 of 4 different sets of movements with dumbells.

and then some basic weight lifting three sets of 20 of exercise with moderate weight of leg,chest,and arm muscles with a device pictured on left <

i also try to do atleast 10 to 15 minutes of boxing everyday after training.


i am well aware this isnt the greatest training schedule out there and i would like to have a better one, but since i know that without proper information you folks cant give me a detailed schedule to go for(from what i understand one would need more information to make one?) im just going to ask should i change the timing of my boxing practice so i wouldnt practice it when im tired, how should i go about developing the muscles in my back(i honestly have only one move i know at the moment that develops my upper back muscles...and even that is somewhat shady)


general advices on how to change my training regime would be appreciated too. im just trying to get into a better shape before i go back to military
User avatar #28438 to #28427 - marinepenguin ONLINE (03/27/2015) [-]
If you are training for the military then it seems like you are doing a pretty decent job already. I might add in pushups and pull ups, but otherwise you got running, conditioning, and some light weight training work, which is really all you'd need to prepare for the military.
User avatar #28440 to #28438 - angelious ONLINE (03/27/2015) [-]
ill continue that way then.

ill try add a set of 5x3 push ups at first since i already strain my hands a lot with the current set up and maybe try do as many pull ups as i can before any practice. but ill try to have atleast 10x3 push ups and 5x3 pull ups for muscle training by the end of the year. thank you for replying.
#28426 - ephialtes (03/26/2015) [-]
What is the fastest and most effective way to tone up my body?
Right now I don't have access to a gym so I know I can't really build much muscle (I'd like to one day, but now is not that time), but I know that I'm in a pretty good position to tone myself up.
I don't have access to much but I have some weights, I know that to tone, you need to do high reps on mid to low weight, so i guess bodyweight exercises are a good way to do this.
What are some of the best bodyweight exercises I can do to achieve this, given my situation, any effective routines/tips?
Any help is appreciated.
User avatar #28428 to #28426 - Draigor (03/26/2015) [-]
Just a heads up, toning is a word gym trainers use to con people into paying them for their bs services. There is no such thing as toning a muscle. The only way to make a muscle more visible is to reduce body fat and/or work the muscle to make it bigger. In your case, a simple body weight circuit, with minimal rest, will do that for you. You can also add in some sprinting or any other high intensity activity.
In addition, you should keep you diet in check with wholefoods and cut out the junk food. If you really want to do a good job, try to figure out how many calories it takes you to maintain your current weight while you are exercising. This may take some time, as you will be adjusting your exercise routine and eating habits. Once your caloric maintenance level is established, slowly reduce your caloric intake to "cut" your weight. The results will not happen over night; the process should be viewed as a "marathon" rather than a "sprint".
User avatar #28417 - sveti ONLINE (03/26/2015) [-]
So im going to start lifting next week and i have some questions

1.Starting strength or Strong lifts?
2.Is jogging on rest days a good idea?
3.with what amount of weight should i start doing exercises
4.is that "drink 6 litres of water a day" legit or bullshit
5.should i focus on weight loss or gainz?

im 187cm tall and 103kg if it helps

#28422 to #28417 - anonymous (03/26/2015) [-]
1. I chose StrongLifts, because I'm a clutz and would have decapitated myself doing power cleans.
2. If you want your weight to go down, then it never hurts to do some extra activity. You may not have the energy for it if lifting wears you out (Which it will, not necessarily soreness, just general exaustion.)
3. If you've never lifted, focus on form. Don't ego lift, you'll hurt yourself. StrongLifts recommends starting like that, I believe Starting Streangth gives you a percentage. It's your call. I would recommend the weight at which you can successfully complete a full repetition.
4. There is no exact number of water you need since everyone is different, but you probably are not drinking enough. If it gives you motivation, water is necessary for the break down of fat, if you want to loose fat, drink more water. I drink about 6 ltr a day give or take.
5. What do you want? Ultimately what you will hear is that your results is determined by your diet (not composition so much as caloric content.) Eat a surplus, get bigger, eat a deficit get smaller, You get it right. Honestly, consider a hybrid. Lift the weights, start light, get used to form, eat at a deficit and loose weight. By the time you get down to a happier weight, you can switch to eating a surplus and will be able to lift more weight thus get bigger (muscles).

Consider: You are overweight, depending on your musculature (body fat %), it may not be healthy to do a lot of weight from the get go, same goes for any activity, ease yourself into it. Focus on controlling your eating this is harder than you think. Take it one day one thing at a time if you try to do to much all at once your resolve may waver.
Rookie Mistakes In The Gym
User avatar #28424 to #28422 - liftingexplain (03/26/2015) [-]
Starting strength doesn't use percentages. Rippetoe is super against percentages for beginners.
User avatar #28420 to #28417 - Draigor (03/26/2015) [-]
My recommendations:
1. Either is fine, I personally ran Strong lifts for over a year and made great gains.
2. Not really, especially as a beginner it can hurt your recovery.
3. Empty bar with everything except pendlay rows and deadlifts. (assuming SL)
4. Drink multiple cups of water with every meal and cut out everything that isn't water, besides milk. Get a gatorade squeeze bottle (or any water bottle) and carry that thing around with you everywhere.
5. Focus on gainz. While keeping a healthy diet & running one of these programs, you can lose fat and build muscle. Keeping the carbs and milk to a minimum can help with weightloss. After you are comfortable with your training, you can add some hill sprints once a week to burn some fat.
User avatar #28418 to #28417 - sveti ONLINE (03/26/2015) [-]
thanks in advance
User avatar #28413 - teoberry (03/26/2015) [-]
Not question, but reccomendation. Take ice/cold bath with epsom salts after workout, take a hot shower after, and drink a bunch of fucking lemon water. You will feel like a million bucks the next day, really helps with soreness/that doms shit.
User avatar #28415 to #28413 - teoberry (03/26/2015) [-]
& watch fucking bug fights/predator vs prey b4 workouts, shit gets you nicely hyped
User avatar #28419 to #28415 - Draigor (03/26/2015) [-]
I heard watching porn helps too
User avatar #28423 to #28419 - teoberry (03/26/2015) [-]
idk dude bug fights are pretty tight
User avatar #28425 to #28423 - Draigor (03/26/2015) [-]
Yea, but I prefer to deadlift with a raging boner
User avatar #28435 to #28425 - teoberry (03/27/2015) [-]
reason numero uno to watch bug fights.
User avatar #28414 to #28413 - teoberry (03/26/2015) [-]
also i haven't weighed myself in ~ a month. Excited to see what I'm at next time I weigh.
User avatar #28411 - marinepenguin ONLINE (03/26/2015) [-]
Deadlift

One of the best deadlift videos I've ever seen. Love tnation and especially Thibaudeau.
User avatar #28412 to #28411 - marinepenguin ONLINE (03/26/2015) [-]
Klokov Dmitry - exercise for  grip   (19.07.2013)

Also, I tried this to help with my grip, fingers and forearms are dying. Took a rubber 25 pounder and tried it 10, 15, then 20 times.
User avatar #28405 - marinepenguin ONLINE (03/26/2015) [-]
Because of my shoulders being a bitch I bought some more fish oil, and the past two days since I've been using it, no shoulder pain at all. It's pretty great.
User avatar #28408 to #28405 - studbeefpile (03/26/2015) [-]
Yeah man, fish oil is a great supplement. Highly recommendable.
User avatar #28409 to #28408 - marinepenguin ONLINE (03/26/2015) [-]
I've used it on and off,but this is the first time I've noticed anything major.
User avatar #28403 - methylgroup (03/26/2015) [-]
How the fuck do I add muscle mass to my forearms?
User avatar #28421 to #28403 - Draigor (03/26/2015) [-]
become a manlet
User avatar #28410 to #28403 - studbeefpile (03/26/2015) [-]
Plate pinches, Farmers Carries, bare handed deadlifts (which they should ALWAYS be), and forearm curls (preferably while watching Full House) will all help with that.
User avatar #28404 to #28403 - liftingexplain (03/26/2015) [-]
Reverse curls, hammer curls, cable curls, plate flips, heavy deadlifts, pull ups for tons of reps, etc.
User avatar #28406 to #28404 - methylgroup (03/26/2015) [-]
Are you sure it isn't magic?
User avatar #28407 to #28406 - liftingexplain (03/26/2015) [-]
Not when you're good. git gud 4arms
#28382 - anonymous (03/25/2015) [-]
anyone else having trouble shedding the last layer of fat? every since i can remember it has been there and i cant seem to make it go away, i tried cardio, i do abs twice a week and i still cant seem to shred it, it is very frustrating to say the least. so what do you guys do to get rid of it? i havent used supplement but i am willing to.
User avatar #28383 to #28382 - magicpotato (03/25/2015) [-]
this was me forgot to log in. reply on this so i get the notification
#28387 to #28383 - baglesbites (03/26/2015) [-]
If you've been dieting a long time and your body has lost a lot of weight it will be difficult to do it physically and mentally. You should take a short break of around a month and just enjoy life and eat like a normal person. Around this time next month recalculate your calories and start a less aggressive diet next month.
User avatar #28385 to #28383 - winners (03/26/2015) [-]
when youre getting pretty low on bodyfat % the rest is pretty much diet
User avatar #28381 - Draigor (03/25/2015) [-]
I've come to realize that the vast majority of this site consists of bandwagon fuckboy 12 year olds. Thank you fit for being the one place on fj I can still appreciate
#28386 to #28381 - baglesbites (03/26/2015) [-]
Wait for summertime when all the fuckboy 12 year olds want instant abs. We should all just make a google doc with FAQs or something.
User avatar #28394 to #28386 - marinepenguin ONLINE (03/26/2015) [-]
I was putting together a paper for a general guideline. But then school started and it fell by the wayside.
#28397 to #28394 - baglesbites (03/26/2015) [-]
If you still have it try to post it on google docs or find some way to let the community edit it
User avatar #28398 to #28397 - marinepenguin ONLINE (03/26/2015) [-]
I was posting it between Facebook profiles, on profiles here and all that. It's just not 100% complete. And it's a couple pages long. I'll find it and post it on your profile to show you what I've got if you want.
#28401 to #28398 - baglesbites (03/26/2015) [-]
Sounds good to me
User avatar #28402 to #28401 - marinepenguin ONLINE (03/26/2015) [-]
Ill get on my laptop later and post it. I'm on my phone right now.
User avatar #28399 to #28398 - liftingexplain (03/26/2015) [-]
I know I'm newer, but I'd like to help with this if I can.
User avatar #28400 to #28399 - marinepenguin ONLINE (03/26/2015) [-]
Yeah sure. I'll let you know.
User avatar #28390 to #28386 - Draigor (03/26/2015) [-]
That's one of my reasons for a sticky
#28391 to #28390 - baglesbites (03/26/2015) [-]
I don't think any boards have a sticky. Admin probably wants to avoid cluttering the top of the boards or so we don't avoid actually answering question because we're too busy yelling at people to read the stickied posts.
User avatar #28393 to #28391 - liftingexplain (03/26/2015) [-]
Autism board has a sticky.
#28395 to #28393 - baglesbites (03/26/2015) [-]
That's just to see who king shit poster is, it's not like here where we are constantly answering the same question or any other board who has similar repeat questions.
User avatar #28396 to #28395 - liftingexplain (03/26/2015) [-]
True. But it still shows that stickies can be possible.
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