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Latest users (4): clusterfuckk, lulzformalaysiaair, marinepenguin, studbeefpile, anonymous(14).
What do you think? Give us your opinion. Anonymous comments allowed.
User avatar #19645 - Kalas (10/22/2014) [-]
Hey guys, I know it may be a lot to ask but can anyone help me build a good workout program? I don't have a lot of equipment and I can't really go to a gym right now, I used to go to a gym about 2~3 years ago, so I have decent knowledge about posture, techniques and all that.
I have a pair of dumbbells, a curved barbell, and a static bicycle.

Any ideas? I really want to focus in compound exercises and overall body training.
User avatar #19799 to #19645 - gigantustesticulus (10/24/2014) [-]
CHEST - FLAT BENCH,INCLINE BENCH, FLYES, PUSHUPS
BACK - BENT OVER ROWS, PULL UPS, DORSAL RAISES(LOL)
SHOULDERS - SHOULDER PRESS, SHRUGS, SIDE RAISES
BICEPS - BAR CURLS, CONCENTRATION CURLS
TRICEPS - DIPS, SKULL CRUSHERS, TRICEP EXTENSION
LEGS - SQUATS,LUNGES,CALF RAISES,STATIC BICYCLE INTERVALS
abs can be trained pretty much anywhere and everywhere.

that's my guess anyway!
User avatar #19643 - jokerjack (10/22/2014) [-]
Is anyone else's locker room gym overrun by old men who seem to absolutely refuse wearing any sort of clothing at all?

I mean, I get there and there's this group of stark naked men in their 70s, not showering or anything, just chatting away sometimes with a foot up on the bench

I get back 'bout 45 minutes later from lifting, and those same guys are there still naked, still doing nothing that requires not clothing for. Just walking around, or brushing teeth in the bathroom, or filling a water bottle or some shit.

Like, they treat the locker room as their own little nudist colony for 3 hours a day? Shit like this happens all the time, at all times during the day with different groups of naked old men.

Ladies, do things like this happen with grandmas on your side?
User avatar #19712 to #19643 - alicorn (10/23/2014) [-]
don't even use the rooms dude, change before you go. shower and stuff when you get home even if you smell nasty as fuck
User avatar #19770 to #19712 - jokerjack (10/24/2014) [-]
I go in the mornings before I have class. During summers I go AM before work

Always been a great morning person, and I'm normally in a bjj/mma gym afterwords during the week so this lets me get both
User avatar #19665 to #19643 - ehzio (10/22/2014) [-]
Worst ones are the ones stretching after they get out of the showers.
User avatar #19661 to #19643 - europe (10/22/2014) [-]
Doesn't happen a lot at my gym but occasionally there's some old guy who just got out of a steam bath/sauna who's cooling down in a chair
User avatar #19654 to #19643 - jayfizzle (10/22/2014) [-]
i go to a college where 50% of the people in town are students, and there are still naked dudes flaunting their junk around the locker room
User avatar #19653 to #19643 - jayfizzle (10/22/2014) [-]
you just described every locker room everywhere
#19640 - lulzformalaysiaair (10/22/2014) [-]
Motivational material
User avatar #19682 to #19640 - oborawatabinost (10/22/2014) [-]
I kind of almost got in a fight with a biker today. Motivation enough for me.
User avatar #19689 to #19682 - lulzformalaysiaair (10/22/2014) [-]
I just look at zyzz's face every time and i already gain enough motivation and emotion to workout.
User avatar #19704 to #19689 - teoberry (10/23/2014) [-]
tbh dont even see why people like him. sure, he went from a skinny kid to a sickaf bodybuilder but there were a LOT of drugs involved in that process, which is obviously par for the course in bodybuilding, fuck, even i have a steroid connect (chill i dont have the money for it), but zyzz did too much. why you think he was in thailand? hint: cheap and plenty drugs of all kinds. looking at his life history its very hard to say that when he was in that sauna, he was on something, whether its coke or x or steroids.
User avatar #19706 to #19704 - lulzformalaysiaair (10/23/2014) [-]
I know he took drugs and took steroids too but it's something else about him. His charisma, the way he danced n shit. No one looks at zyzz and has the goal to be like him, they have the goal to improve and I do believe you can become like him without steroids because there are a lot of people like that and to say they all use steroids is ridiculous to me.
User avatar #19707 to #19706 - teoberry (10/23/2014) [-]
lol are you that naive to think that? excluding professional and college athletes, no one gets like that without some type of drug. not saying every last bodybuilder does steroids but its a lot more common than you think
User avatar #19719 to #19707 - lulzformalaysiaair (10/23/2014) [-]
No shit I know, stressing the you can achieve aspect, not that's realistic or I plan to of course.
#19641 to #19640 - lulzformalaysiaair (10/22/2014) [-]
Were all gonna make it bruh
User avatar #19700 to #19641 - teoberry (10/23/2014) [-]
jesus christ youve turned into a /fit/ wannabe faggot
User avatar #19702 to #19700 - lulzformalaysiaair (10/23/2014) [-]
browse /fit/ eryday but knew about it since 2013
User avatar #19703 to #19702 - teoberry (10/23/2014) [-]
thats nice
#19626 - lolpandas (10/22/2014) [-]
Completely fell off my routine and diet since around July and I feel like shit /fitness/. I literally look and feel deflated on top of all the fat i put on. I easily ate 4k+ calories a couple times a week without doing shit (Damn you Jack in the box munchy meals), had fast food 4-5 times a week (my last order was 2 mcdoubles , 2 spicy chkn sandwiches, 20 piece nugget and lots of honey mustard to give you an idea of how much I stopped caring) and soda every day. A lot of hard work wasted but I'm sucking it up and starting from scratch. Shooting to cut to 10%bf minimum then slow bulking it from then on. What I want to know is what are some of the better intermediate programs purely for mass? Thinking of going with P.H.A.T. but I'd like to weigh my options.

Pic related, it's me now.
User avatar #19639 to #19626 - jokerjack (10/22/2014) [-]
Hey, I fell off the wagon as well. Some mental problems along with trying to maintain a weight about 10 pounds under what my body wanted led to me bouncing back from 155 to 190. Back to just sub 180 now, shooting for 65 (or 70) by Christmas. Same reason with the binges.

I care more about performance in the gym (both training and weight) than pure aesthetics, I just like the benefits that tag along with strength as well, but I have absolutely loved Wendler's 5/3/1 as have others as an intermediate plan. I'll run the other of that upper/lower lift as a 5x5 @ 80% along with maybe some high rep of the primary that I did 5/3/1 of on that day if I'm not too worn out. So example

Bench 5/3/1
Barbell Row 5/3/1
Overhead press 5x5
Pull ups 5xburnout

And if I have anything left in the tank I'll do like inclince bench or dumbell bench in the 8 rep range. Make sense what I'm saying there to transfer to Squat and Deadlift days? Just my two cents of what's worked well.
#19669 to #19639 - anonymous (10/22/2014) [-]
I've used 5/3/1 extensively and love it. My usual thing was 5/3/1 or 5x5 on heavy compounds then accessory work would be 4x7 or something of that nature. At any other point I would revolve my workouts around heavy compound lifts but I'd like to see what progress I could make if I didn't focus predominantly on strength. -lolpandas
#19623 - TokenWhiteKid (10/22/2014) [-]
>do a one rep maximum on squats of 280lbs below parallel
>black guy mires my lift and introduces himself afterwards and compliments me along with the guy I asked to spot me

>tfw I'm becoming one of the stronger guys in my gym without really being strong

it's a weird sort of feel
User avatar #19644 to #19623 - marinepenguin ONLINE (10/22/2014) [-]
You never wanna be the strongest guy in the gym. Surround yourself with people leagues ahead of you. My best workouts were at a gym I go to on occasion where there are always 3 or 4 guys who are around 6'4-6'5 and well over 220 pounds. They make my maxes seem like their warmups on a recovery day.
#19650 to #19644 - seasonsgreetings (10/22/2014) [-]
eh I somewhat agree, in my gym I am one of the strongest cats in there and it comes with a rap to keep and obtain so personally i use that as motivation to keep going more and more so to each their own
User avatar #19656 to #19650 - marinepenguin ONLINE (10/22/2014) [-]
I can see that. But I think the idea of realizing every workout that there is another level that you can reach, effects you moreso. Just my opinion. I feel the need to show off when I am the biggest guy, which leads to good workouts, but that can lead to injury if I do something dumb.
User avatar #19647 to #19644 - lulzformalaysiaair (10/22/2014) [-]
could you explain the term recovery day?
User avatar #19648 to #19647 - imadps (10/22/2014) [-]
Usually rest days, but stricter-lifters use those days for more lightweight exercises and lenient lifting, rather than maxing on deadlifts etc.

At least that's my guess.
User avatar #19655 to #19648 - marinepenguin ONLINE (10/22/2014) [-]
Bingo. Usually doing the same movements, just lighter weights, more reps, less intensity.
User avatar #19615 - nefarian ONLINE (10/21/2014) [-]
I've been trying to gain a bit of mass in the past few days, but I've read that if your diet is slim, then you won't gain any mass. Is it pointless to train mass (lifting being an example) if I don't eat much every day? I'd prefer to lose weight over gaining mass right now, so I'd like to know whether dieting and muscle training is a very efficient mix, or if I should just stick to cardio for weight loss.
User avatar #19685 to #19615 - oborawatabinost (10/22/2014) [-]
From what I've heard, yeah you gotta eat more and get a lot of protein in you.

Haven't done it myself, so I'm not sure. Just going off of what others have said.
User avatar #19617 to #19615 - jokerjack (10/21/2014) [-]
Litterally mass gain as you put it, is the best reference to use. Mass being fat and muscle combined to make the scale go up. (we're gonna ignore fluid retention for now)

It is impossible to gain mass (whether muscle or fat) without being in an energy (from food) surplus. So, lifting hard won't actually gain you physical muscle.

But what is very beneficial is continuing to stimulate muscles with heavy resistance while in a neautral or caloric deficit, as it still causes the neurological changes (first part of the glorious newbie gains) and when in a deficit it triggers the body to preserve muscle mass and burn far more fat as opposed to muscle for fuel.

So no, you won't gain any mass. But you can get stronger at least for a while, and get a greater amount of mass lost to be pure fat, which I'm assuming is what everyone wants anyway
User avatar #19618 to #19617 - nefarian ONLINE (10/21/2014) [-]
So weightlifting until arms are sore multiple times a week and cardio will only benefit?
User avatar #19619 to #19618 - jokerjack (10/21/2014) [-]
No, just lifting until you are tired is not a good indicator. Yes, it is better than nothing in most cases, but is not an effective use of time or energy

Look up Starting Strength or Stronglifts 5x5 as good beginner programs. Google has a lot of information about each and slight variations. Compound barbell lifts in the 5 rep range are your best friend. And don't just lift arms! Squats, Deadlifts, pulling motions like barbell rows and pullps, and then along with bench and overhead press are the most important things to developing a strength base
User avatar #19616 to #19615 - nefarian ONLINE (10/21/2014) [-]
And I can't use a large variety of words, so pardon my overusage of 'mass'
User avatar #19609 - loosejuice (10/21/2014) [-]
Trying to lose weight, need tips on grocery shopping.

What kind of foods do you all buy that aren't too expensive? I'm not serious about becoming a bodybuilder or anything, I just want to lose weight and get in shape for the sake of my health.

What kinds of stuff should I cut out of my diet? Obviously stuff like soda, candy, chips, junk food period, etc. Anything that I wouldn't really expect to need to cut out?

Also, how often and how long should I work out? Every day? How many times per day? How long per session?
I have an exercise bike, a weightlifting bench, and other small stuff like a jump rope.

Just need tips for pretty much everything. This is the first time I've gotten this serious about making a lifestyle change and losing weight.
#19614 to #19609 - KungFuZerO (10/21/2014) [-]
Read this entire thing
liamrosen.com/fitness.html#part3
It will answer all of your questions on the basics of diet and exercise.
User avatar #19633 to #19614 - loosejuice (10/22/2014) [-]
Thanks, pretty legit!
User avatar #19598 - chickadees (10/21/2014) [-]
I'm a runner. I run 4 miles a day almost every day. That and a little core work is basically all I do. I'm looking to lose weight and also get a more toned upper body having never done any strength work. Any advice on a workout regimen? Female here if it makes any difference.
User avatar #19625 to #19598 - jokerjack (10/22/2014) [-]
"More toned" is kind of actually a myth. It's simply a ratio of fat to muscle on a certain area of the body (along with a small component of resting tension that doesn't really come into play until that muscle to fat ratio is already low and is also largely genetic so not to be worried about now). So to get that toned look it's basically a matter of either losing fat while maintaining muscle, or putting on mass with a larger percentage being muscle than you currently have.

Assuming the lose method, running as you are and possibly eating just a smidgeon less will work fine. Then you just have to get your body to hold onto (or make newbie gains) the muscle in your upper body while you burn some fat being in a slight energy deficit. Really, the best way of this is lifting a weight requiring the body to use its largest muscles in a natural motion, with a resistance level that allows you to get 3-5 sets of 5 repetitions with moderate (60-90 second) rest between each set. Do not worry about getting big or bulky. Literally no one has ever done that on accident, much less a female as hormones don't allow it. That takes years of dedication to that goal, and more often than not enhancing drugs on a woman's part.

Now, if you don't want to get access to a gym for these weights either because of feeling to awkward to go or monetary reasons, just remeber that something is always better than nothing. Find body weight (or use household things as weight) exercises that are challenging enough to get no more than 12 reps out of and do them. That's enough to signal the body to hold onto the muscle rather than burning it for energy alongside the fat.

Things like push-ups, assisted pull-ups, bench dips, rows, chest flyes, curls, overhead press, tricep extensions. if you can do 20+ of something, they're too easy and not doing much good. As said, find household things for weight if you need to and even get creative.
User avatar #19646 to #19625 - chickadees (10/22/2014) [-]
Awesome thanks. Free weights 4 days a week it is. Any recommendations for specific exercises to do?
User avatar #19663 to #19646 - jokerjack (10/22/2014) [-]
If you have access to a weight room, The cliff notes version of Starting Strength I run and recommend is
Workout A:
Squat 3x5 (3 reps of 5 sets each)
Bench Press 3x5
Barbell Row 3x5

Workout B:
Deadlift 3x3
Overhead Press 3x5
Pull-ups- 3x burnout. If you can do less than 3, use the assisted pull-up machine. There's no shame in that

Alternate A and B on days lifting, and lift 3 days a week (so as to have a rest day between each lifting day). Start with a weight for each lift that is heavy enough to give a decent amount of resistance, but still decently light. In the beginning, you want to make sure you're getting the form down for each exercise. Every workout, do 5 pounds more for the upper body lifts, and 10 pounds more for the lower body lifts. This is the amount of progression new people can achieve and it is amazing.

That's the cookie cutter method for anyone I point to, and also the one I've run successfully and will be getting back on after I heal from shoulder surgery (not a lifting injury, had a couple brutal hockey dislocations that mangled the ligaments in there). If you can't get to a proper weight room with barbells and a rack, then the next best thing is dumbbell substitutions for each of those lifts.

So doing just the main 3 each day may not sound like much now, but run it for a while, go through a few repetitions where now you're squatting 50 pounds more only a month later and you'll realize that the main goal of this program is to get your big lifts (aka the biggest and most useful muscles) strong fast, then you can start working on other stuff. If you have the energy and time and it's not affecting your recovery, then you can add supplementary stuff in after the main 3. Different forms of them (incline bench, dumbell overhead press, front squat, ect) or even isolation vanity work like bicep curls, tricep extenstions, calf raises, shoulder flyes. Another good thing to do would be some extra core work like planks or ab roll-outs being the best.
User avatar #19667 to #19663 - chickadees (10/22/2014) [-]
Perfect, thanks a lot
User avatar #19603 to #19598 - unncommon (10/21/2014) [-]
If you lose weight then your upper body will decrease in size as well, if you want to have your upper body the same size as it is now but more toned and with muscles then you'll definitely have to work it out.
Do calisthenics to not get too "bulky" (but it's pretty unlikely that you will to begin with, it's not that easy).
Shoulder width push-ups,
Palms in chin-ups (if you can't do a chin-up then do negatives until you can)
And you could take it a step further and do more variations of those exercises if you're looking to work more than your arms. You'll gain size at first but not for very long unless you add weight or increase time under tension after a while, but that's further down the road.
#19592 - anonymous (10/21/2014) [-]
Weak motherfucker here. How do I start lifting without looking like a dumbass. I don't even know if I am strong enough to use barbells.
User avatar #19627 to #19592 - jokerjack (10/22/2014) [-]
Literally no one will laugh/mock/tease/look down on you in a weight room if you're giving it a fair try. We'll welcome any new bro. If some asshole does do something, I guarantee a bigger and badder dude will put him in his place. You're loved, so long as you seem to be at least trying and not just there to say you went to the gym. I'm currently training a friend of mine (skinny ass guy) who just now started coming to the gym with me. I would see his girlfriend there time to time before she graduated last year and I know for a fact she squats more than him. No one cares, he's there to make himself better now.

YouTube things like "Bench form" and "Squat Form" to get the basics of the technique down. Go there and give it your best. Don't go to a machine and put it on such a light weight it feels like you're playing with it. That's how you kind of look like a dumbass. Don't be afraid to ask someone to spot you. Odds are, they'll give you little pointers as well and since this isn't middle school they won't care that you're struggling with just the bar. They'll just give you the help needed to reach 5 reps if you are indeed below barbell weight on bench or overhead press. If squatting, just have the safety pins at the correct heights to catch if you fail.
User avatar #19688 to #19627 - oborawatabinost (10/22/2014) [-]
I don't know about you, but at my university there are a shit load of pretentious, high-and-mighty douchbags who do not pass up a chance to mock someone less in-shape than they are.
User avatar #19695 to #19688 - jokerjack (10/22/2014) [-]
What piece of shit city are you from? I have literally never seen this once. How often does that happen in your gym? And what actually entails in this?
User avatar #19697 to #19695 - oborawatabinost (10/23/2014) [-]
Now that I think about it, a decent portion of it is behind people's backs, but I see people belittle each other about this all the time. Highschool girl shit, really.
User avatar #19593 to #19592 - marinepenguin ONLINE (10/21/2014) [-]
You gotta start somewhere. Don't worry about the weight, just get stronger every workout.
#19590 - leal (10/21/2014) [-]
HOLY FUCKING SHIT BRAHS
Did I make it?
User avatar #19628 to #19590 - jokerjack (10/22/2014) [-]
Eat more

lift more

add weight to the bar
User avatar #19621 to #19590 - TokenWhiteKid (10/22/2014) [-]
work on everything


You are a third of that guy's size
User avatar #19599 to #19590 - lordketchup (10/21/2014) [-]
work on your upper pecs
User avatar #19600 to #19599 - leal (10/21/2014) [-]
Incline?
User avatar #19602 to #19601 - leal (10/21/2014) [-]
okie boss
User avatar #19594 to #19590 - marinepenguin ONLINE (10/21/2014) [-]
Not yet. Gain 10 more pounds of pure muscle and maybe. That's dudes at like 10% body fat at the most.
User avatar #19595 to #19594 - leal (10/21/2014) [-]
Welp, see you in 5 months.
User avatar #19591 to #19590 - huehuehuepster (10/21/2014) [-]
needs more tits
User avatar #19589 - Kalas (10/21/2014) [-]
What do you guys think about the Insanity workout program? Any experiences? I did the first month about 2 years ago, but ate like a fucking pig, and it still gave me semi-decent results, now I'm following a diet and just started doing the workouts again. I just wanted to know your opinion.
#19630 to #19589 - anonymous (10/22/2014) [-]
I did it without any real results. you'd gain better cardio from just running a couple miles. It would also take half the time too. They throw in some push ups and oblique exercises, but from what I remember they just gave a fancier word for cardio.

Oh, and a lot of their muscle workouts, which is useless with that kind of program, were just so needlessly complex. Running or jog/walk/sprinting for two miles a day and substituting pushups, sit ups, dumbbells, or whatever you prefer to do after the run on various days will yield similar results in half the time (25-min compared to 45+20 on ab days.

Honestly, the only benefit I could actually see was stamina, which I never really had a problem with to begin with. And in my experience jog/walk/sprints or swimming built up stamina a lot faster than Insanity ever did.

But Insanity is better than not working out at all.
User avatar #19629 to #19589 - jokerjack (10/22/2014) [-]
It's decent cardio, but that's about it.
User avatar #19597 to #19589 - marinepenguin ONLINE (10/21/2014) [-]
Insanity is good if you are trying to lose weight. If your goal is to gain mass, it's awful.
User avatar #19624 to #19597 - Kalas (10/22/2014) [-]
That's actually what I'm trying to do, besides toning my muscles a little bit. Thanks man.
User avatar #19588 - marinepenguin ONLINE (10/21/2014) [-]
I've decided that I might as well try to gain as much muscle mass as possible before I leave for basic, chances are that I'll lose some mass while I'm in basic, since there's no weights and it's all running and bodyweight movements. I'll probably come out a lot weaker and with a lower amount of body fat. I'll have 3 months with unlimited food, a lot of money and a really nice gym to build things back up, so I'm not worried about getting back to where I was. I've heard of some guys only losing 4 or 5 pounds while in basic, which would be great. But I've also heard of guys losing 20-30 pounds of muscle, granted they were bigger then me by a lot, but that would be the worst. So I'm just going to prepare for the worst and then build back up afterwards.
User avatar #19631 to #19588 - jokerjack (10/22/2014) [-]
Do whatever you can to get as much food as possible during chow time if that's such a large concern of yours. Bodyweight exercises should be enough to stimulate muscle fibers to at least drastically slow the muscle lost.

When you get back to the gym your body may have to make neurological adaptions again to the excessive strain they're again under, but I don't see why you can't be back to 90% of your lifts after just a month of solid gym time again.
User avatar #19635 to #19631 - marinepenguin ONLINE (10/22/2014) [-]
That' what I'm hoping will happen.
User avatar #19596 to #19588 - marinepenguin ONLINE (10/21/2014) [-]
I'm around 198 right now at 6'3. If I could get over 200 or up to 205 by January that'd be awesome.
User avatar #19604 to #19596 - unncommon (10/21/2014) [-]
During Army AIT you wake up at 4:30, PT, run, then you're at school until around 4 - 5 I believe. Not sure how National Guard works though. Or if that's even how all Army AIT does it, just what I heard about my 6 months at Ft. Samhouston for 68-W Advanced Training.
User avatar #19605 to #19604 - marinepenguin ONLINE (10/21/2014) [-]
I'll be in the Air National Guard. So I'll be going through AF BMT, not Army Boot Camp. I'll be going to tech school where you wake up at do PT like you said, but after classes you get time off to do whatever. I'll be at the gym.
#19584 - studbeefpile ONLINE (10/21/2014) [-]
Week into my cut. Lost 3 lbs (was 210, 207 this morning). Arms already beginning to look just a bit more joocy. Love handles aren't quite so protruding. Will be attempting to cut down to 190 before Thanksgiving.

Gonna post progress here. Feel free to ask dietary questions.
User avatar #19622 to #19584 - TokenWhiteKid (10/22/2014) [-]
Omar Isuf pls go
User avatar #19649 to #19622 - studbeefpile ONLINE (10/22/2014) [-]
kek

Omar is a baws though, I have no problem being compared to him....Don't quite have that 565 dead yet, but to be fair I just turned 18....
User avatar #19581 - njproc (10/21/2014) [-]
I am moving out of my parents house and living on my own. I have decided to get fit since I will have more control over my life. What should my grocery list be for my new place to be healthy and ready for my workout sessions?
User avatar #19657 to #19581 - jayfizzle (10/22/2014) [-]
eggs, milk, whole wheat bread, vegetables that you enjoy eating, cottage cheese, chicken/turkey breast, ground beef (as lean as you can find it), some rice and seasonings
User avatar #19632 to #19581 - jokerjack (10/22/2014) [-]
Stick to as little that comes out of a box and is pre-pared as possible. I'm not saying go paleo, but focusing a diet around meat, vegetables, fruits, whole grains (oatmeal, brown rice, sweet potatoes, ect.) nuts and natural oils, dairy if you're not intolerant or sensitive will have you feeling so damn good you'll wonder how you ever didn't eat this way
User avatar #19582 to #19581 - studbeefpile ONLINE (10/21/2014) [-]
Depends. Are you a skinny bastard, or a fat fuck?

Also depends on what type of training you're looking to get into. Wanna get big and strong, or small and fast?
User avatar #19585 to #19582 - njproc (10/21/2014) [-]
Kinda chubby with no muscle. I want to get big, But not huge.
User avatar #19586 to #19585 - studbeefpile ONLINE (10/21/2014) [-]
Firstly, you don't have to worry about getting 'too' huge. That isn't something that happens on accident, in fact, it's extremely difficult to get very large naturally. So never worry about lifting too hard or any of that shit.

Okay, if you're legitimately just kinda chubby (and not lying, and actually be 50lbs overweight), then your main focus right now should be to build a foundation of strength and muscle. Obtain weights or a gym membership, and learn how to bench, squat, and deadlift, then hop on a novice program such as Starting Strength, or Jason Blaha's novice program.

As far as food is concerned, try to cut out 'dirty'/useless carbs (candies, ice cream, that type of thing), and focus on eating more meat and fruit. Carbs are okay, you just don't want to have too much of them, and get super fat while putting on your muscle.

So, this means burgers, hot dogs, apples, bananas, bread, milk, and that sort of thing.
User avatar #19571 - elpisces (10/21/2014) [-]
Hey guys~

This is my first comment here, but there's something I'd like to know-
I'm actually a girl, but I'd love to get a more boyish-build. Could you please advice me some workouts for that ?
Thank you in advance !
User avatar #19637 to #19571 - jokerjack (10/22/2014) [-]
A female friend of mine with a body like the one you described you wanted actually posted this article on her facebook the other day. I though it was an excelent read
www.t-nation.com/training/redefining-the-female-bodybuilder#.VDLIN_dgu-c.facebook

A few times in there in different ways, they mention how once a person has a solid strength core and has brought down their bodyfat levels, it's largely genetic how a person looks. Yes, one can train extreme hypertrophy and get their shoulders resembling basketballs, but the exact shape of them is predetermined and different for everyone. Being an article for female athletes, they largely talk about how different a girls but can be despite each doing proper squat and deadlifts to 5 rep failure. One can have a bubble butt, another can have a broad one. Each are beautiful and each girl needs to realize that.

But to be boyish, I really think you're just in for a long haul of bodybuilding. Get your muscles bigger than a typical female, get your fat lower (that'll be key to lose the hips and the hour glass) and continue that bulk and cut cycle.

Get on Starting Strength or similar compound barbell lift orientated beginer program with linear progression, eat plenty at the start, and get a base strenth to yourself. Once you stall with your lifts (and you will fucking shock yourself at how much weight you can move after ~4 months of stuff) then look in a mirror and decide what you want to do. Don't worry about getting "too big" unless it's by eating 5000 kcals and getting fat. You won't accidentally put on too much muscle.
User avatar #19638 to #19637 - jokerjack (10/22/2014) [-]
Also, that girl I mentioned? 5 foot 3, 140 pounds, and I've seen her deadlift 265 pounds while her monster of a bodybuilder boyfriend, 3 other animals and myself cheered her on going batshit nuts. 7am in the gym, we were the only ones there besides two old dudes walking on the treadmill with headphones. Was fun, she was pumped.
User avatar #19606 to #19571 - scandinavianpedo (10/21/2014) [-]
well, basically, work out to get wither upper buddy as said below.
arms, shoulders, and so on.
training side abs is a good way to make your waist a bit thinker, witch is more masculine.

and remember to have a high protein diet.
User avatar #19573 to #19571 - mablemoox (10/21/2014) [-]
you're going to want to work a lot on your shoulders, to give you a different shape. Squats always give a more girlish figure so go forward with squats however. Work on narrowing your hips by doing weighted side bends. But in general, swimming is good for wanting a more manly figure, just google female professional swimmers. Broad shoulders, narrow hips
User avatar #19575 to #19573 - elpisces (10/21/2014) [-]
Thanks a lot for your advices, I'll try to start going at the swimming pool on week ends and such-
User avatar #19574 to #19573 - marinepenguin ONLINE (10/21/2014) [-]
If she wants a narrow waist she shouldn't do any core workouts at all.
User avatar #19565 - lotengo (10/21/2014) [-]
Few questions.

I started boxing last week, and during training we also do pushups, jumpsquats, situps and other exercises focussing on the abs.
But during most of those i feel the tension in my back. Because my back is weak the muscles i am supposed to train dont get the workout i wanna give them.
So does anybody know a good back exercise i can do at home without needing cerain equipment? Or shoud i just keep doing situps until my abs are strong enough?
What can i do in the meantime to strengthen my abs?
#19634 to #19565 - anonymous (10/22/2014) [-]
Shadowboxing
Advanced Sit Ups
lay flat on back
knees to chest
pretend a chain is connected to your stomach and its lifting you up


You can do Advanced Sit Ups on carpet with good results and depending on your back should be less strain than regular sit ups.
#19636 to #19634 - anonymous (10/22/2014) [-]
chain connected from the ceiling*
If your abs aren't on fire by 30 you're doing it wrong and should look up an instructional video.
User avatar #19561 - ablakguy ONLINE (10/21/2014) [-]
So ive stared running again recently. I usually do 3 miles in 40 minutes which at least for me seems like an accomplishment. Anyways ive been taking these energy chews and recovery drinks before and after my runs. Im just wondering if these are any help at all or am I just wasting my money and I dont know what im doing.
User avatar #19572 to #19561 - huehuehuepster (10/21/2014) [-]
for hydration: water is your friend
apart from that i wouldnt use special foods/drinks for that distance; when you get into marathon-like distances it is needed tho
also: what lotengo said
User avatar #19566 to #19561 - lotengo (10/21/2014) [-]
What do these energy tabs and recovery drinks contain?
Whats the nutritional value?
And what is your goal?
#19577 to #19566 - ablakguy ONLINE (10/21/2014) [-]
Theyre Gatorade Energy Chews and Rockin Refuel Lean Recovery shakes. I just thought this stuff would help when doing my morning runs. Aside from diet and hydration like huehuehuepster said, i dont know all of these products. I just did a few minutes of research to just see if they were good. But I just wanna make sure so im not wasting my money or putting something in my body that I dont need.
User avatar #19587 to #19577 - lotengo (10/21/2014) [-]
If you are building mass, strength or stamina its aight.

If you are trying to lose weight i wont reccomend this
User avatar #19611 to #19587 - ablakguy ONLINE (10/21/2014) [-]
I would say no to mass but definitely stamina. Its a maybe on strength since I do go on mountain hikes and it would be better if my leg muscles didnt ache. What would you recommend for stamina? And btw thanks for helpin me out.
User avatar #19612 to #19611 - lotengo (10/21/2014) [-]
Actually i dont think you really need it for stamina.

The proteins help recover muscles for strength and mass training.

But if you want to lose weight you gotta keep that stuff out of your system. I used to see loads of fat ppl doing cardio with something like that in their hand. It has 44 grams of sugar per serving, all the calories you are burning are coming from that bottle, you arent losing weight..

Just make sure you eath healthy stuff, complex carbs, decent ammount of protein, make sure you are hydrated and enough fruits and veggies. I dont know/think there is a lot more to it for stamina training.
User avatar #19613 to #19612 - ablakguy ONLINE (10/21/2014) [-]
Well at lest its good to know now. I guess ill use up what I have since Im such a jew when it comes to money. Thanks for the info.
#19548 - nogzilla (10/21/2014) [-]
So I've recently got a gym membership and today is leg day, i've usually just been doing leg workouts at random, but what are some good workouts using just the Leg press, calf extention, hamstring curl, and quad curl
User avatar #19583 to #19548 - studbeefpile ONLINE (10/21/2014) [-]
Learn how to squat. Then do a bunch of squats. Novices have no need for isolation work.
User avatar #19559 to #19548 - TokenWhiteKid (10/21/2014) [-]
As a novice, you need to a novice routine. Don't make your own routine because you are new to lifting in general. Splits are very ineffective for novices (leg day, back and biceps day)

Look into the following, very reputable and popular routines for beginners:

Starting Strength, Stronglifts 5x5, greyskull LP
#19550 to #19548 - KungFuZerO (10/21/2014) [-]
Use all four. If you can, get some free weights. Ive got my best results from squats, deadlifts, bb calf raises, etc. Anything with free weights is almost always better.
#19547 - anonymous (10/21/2014) [-]
ITT: Why shouldn't one just drink this instead of eating fruits and vegetables.
User avatar #19567 to #19547 - lotengo (10/21/2014) [-]
because blending and juicing fruit slightly lowers their nutritional value.
Juice contains less vitamins and fibers than the fruit its made of.
#19552 to #19547 - anonymous (10/21/2014) [-]
Cause it tastes like rancid diarrhea and fruits and veggies are bretty gud

It's also more expensive and has added shit to it that I don't want on my mouth ya feel me
User avatar #19544 - studbeefpile ONLINE (10/21/2014) [-]
Wanna quickly put 20lbs on your bench? (if you're not a beginner and already doing that anyway)

Pause bench for the hench. Start pausing all the reps in your working sets on your chest for a 1 count. You'll build crazy strength off the chest, and your 1RM will improve significantly.
User avatar #19549 to #19544 - marinepenguin ONLINE (10/21/2014) [-]
Add in a few special cues and tricks with form and I could probably add 20 on it instantly too.
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