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User avatar #24414 - alhemicar (01/21/2015) [-]
Anyone here practicing Brazilian Jui Jitsu and/or Judo?
User avatar #24464 to #24414 - klowserpok (01/22/2015) [-]
I've done a bit of judo before, and I use similar techniques in MMA. I vastly prefer striking to grappling though.
I don't know much about BJJ but it looks useful.
User avatar #24425 to #24414 - cptmongtard (01/21/2015) [-]
No but I am interested in BJJ to compliment my boxing so I can look into moving to MMA
User avatar #24442 to #24425 - lulzformalaysiaair (01/22/2015) [-]
I'm interested in BJ's too.
User avatar #24557 to #24442 - cptmongtard (01/22/2015) [-]
Aren't we all?
User avatar #24439 to #24425 - alhemicar (01/22/2015) [-]
I'm actually just looking for advice about wether I should start training it myself.
#24404 - europe (01/21/2015) [-]
So vitamin D intake is important for your physical strength or rather, as long as you're not very deficient in it, for your neurons to transfer the impulses to your muscles, as far as I understood it
I don't get a whole lot of sunlight, not even in the summer since I've got no life. Should I, especially since it's winter now, take vitamin D pills? (Specifically D3 is important from what I hear)
User avatar #24413 to #24404 - frasseking (01/21/2015) [-]
I take 'em.
There's almost no harm in doing it and it can be useful if you don't get out much, so i think you should take them
User avatar #24422 to #24397 - lulzformalaysiaair (01/21/2015) [-]
Thank you. My wrists always hurt doing curls.
User avatar #24394 - badsamaritan ONLINE (01/21/2015) [-]
Is P90x worth it? Does it help your physique?
I dont care about how tough it is. Im an athlete, but none of the sports workouts give me any visible muscle tone or abs.
User avatar #24398 to #24394 - marinepenguin (01/21/2015) [-]
It's good for fat loss and being generally fit and in shape for conditioning.

For building a muscular physique it's not so good.
User avatar #24401 to #24398 - badsamaritan ONLINE (01/21/2015) [-]
ahh ok
User avatar #24402 to #24401 - marinepenguin (01/21/2015) [-]
I know a guy who lost over a hundred pounds using it. Now the problem is that he's 6'3, 130 pounds, and trying to build muscle doing the same stuff as he did to lose weight. Salads, P90X and a 2000 calorie diet.

Stick to weight training and a diet high in protein with at LEAST 3200 calories a day. You being an athlete and very active, you may needs upwards of 4000 calories a day. That's how much it took me as a multi-sport athlete to finally start gaining.
User avatar #24441 to #24402 - Elk (01/22/2015) [-]
6'3" and 130 pounds...

Absolutely disgusting.
User avatar #24443 to #24441 - marinepenguin (01/22/2015) [-]
I was 145 pounds when I first started. Hes sickly looking.
User avatar #24446 to #24443 - Elk (01/22/2015) [-]
That's what I'm talking about. When I was a normal size, I weighed 240.

I think I could only be bones if I weighed 130.
User avatar #24385 - arrowed (01/21/2015) [-]
anyone got trusted guides on working my pullup muscle groups with door-anchored resistance bands? (no gym access)

i dont see any good ones in the little manual that came with them
User avatar #24429 to #24385 - Draigor (01/21/2015) [-]
I hear ab roll outs have some sort of carry over to your pullups since they engage lats. Never tried em though
User avatar #24406 to #24385 - derpityhurr (01/21/2015) [-]
curls and rows
User avatar #24372 - tsoper (01/21/2015) [-]
Is it safe for me to add weights to myself when doing pull-ups?

I weight 140lbs at the moment, with weights, im 170lbs. With additional weights, I can get up to 190lbs.

Im able to pull myself 4 times this way before I cant go anymore. Without weights, I can go as much as infinity.

It doesnt feel safe, I feel like a blood vessel is going to explode out of my arm when I have all this weight on me. Should i stop?
#24417 to #24372 - thenewneone (01/21/2015) [-]
Also i reccomend doing 5 sets of 5 reps, and inceasing the weight slightly every week.
#24416 to #24372 - thenewneone (01/21/2015) [-]
How are you adding the weight?

I'm assuming your using pic related, so you should be more than fine. I've been doing 11-12kg weighted pull ups and i have had no problems.
User avatar #24423 to #24416 - tsoper (01/21/2015) [-]

And pockets.
User avatar #24426 to #24423 - cptmongtard (01/21/2015) [-]
How do you add weight to a pull-up with DBs?
User avatar #24427 to #24426 - tsoper (01/21/2015) [-]
Place in pocket
User avatar #24428 to #24427 - cptmongtard (01/21/2015) [-]
How fucking big are your pockets?!
User avatar #24399 to #24372 - beatmasterz (01/21/2015) [-]
Add weight until you can do 3x8-12. Nothing more nothing less.
User avatar #24387 to #24372 - jokerjack (01/21/2015) [-]
If I had to guess, I'd say your form isn't very good on the pull-ups. Palms away, all the way down to lock elbows for a second, then back up to chin above bar without swaying back and forth?

But yes, adding weights to pull-ups is a very effective way to do things, but someone at 140 pounds unless you're a little jacked monkey I don't see needing them yet
#24373 to #24372 - dehumanizer (01/21/2015) [-]
Or you could, you know, add less weight.
Or you could, you know, add less weight.
User avatar #24370 - gotbannedicusvile (01/21/2015) [-]
6"5 In good shape but need some leg gains. What are some exercises I can do other than wall sits and scissor lifts? Would like to work on my core strength as well. Any tips appreciated. Cheers!
User avatar #24465 to #24370 - klowserpok (01/22/2015) [-]

Farmers walks, lunges, wall sits, and box jumps may be useful too, but they aren't as useful as deadlifts and squats.
User avatar #24430 to #24370 - Draigor (01/21/2015) [-]
Squats. Deadlifts
#24418 to #24370 - thenewneone (01/21/2015) [-]
Squats. Dead lifts.
#24395 to #24370 - anonymous (01/21/2015) [-]
x doubt
User avatar #24391 to #24370 - studbeefpile (01/21/2015) [-]
Squats. Deadlifts
User avatar #24388 to #24370 - jokerjack (01/21/2015) [-]
Squats. Deadlifts
User avatar #24371 to #24370 - gotbannedicusvile (01/21/2015) [-]
Oh and 200 lbs
#24357 - whyunofeellucky ONLINE (01/21/2015) [-]
So I'm aboot 6'1 and 170 pounds, and I was thinking of working on my back/shoulders They're pretty broad, but not much muscle on them what are good workouts?
#24421 to #24357 - thenewneone (01/21/2015) [-]
Also weighted pull ups if you want them lats.
#24420 to #24357 - thenewneone (01/21/2015) [-]
If you want nice Traps, I recommend doing smith machine shrugs, altho some people prefer using Dumbbells.
Also bent-over rows, dead lifts and very good back exercises.
And over head press is the best shoulder workout, just don't use the squat rack to do them.
#24364 to #24357 - baglesbites (01/21/2015) [-]
Overhead press, face pulls or rear delt fly, lateral raises for shoulders. Shoulders are a small muscle group and don't need a huge amount of volume. 5x5 on a press with 3x8-12 on lateral raises and 12-15 on the rear delt movement. You'll also hit the anterior head whenever you do any press or dips. As for your back, there are seemingly endless amounts of routines. I suggest a mix of heavy deadlifts, barbell rows, and chinups for strength and dumbbell rows, cable rows, and variations of wide grip pull ups for more volume work. If you want a full, developed back you need to hit it hard from all angles and all rep ranges.
#24374 to #24356 - dehumanizer (01/21/2015) [-]
User avatar #24361 to #24356 - jokerjack (01/21/2015) [-]
The whole body acceptance thing started years ago, when there was such a huge problem of teens doing even dangerous things to look like the models on TV and in magazines. It was developed to encourage that there is nothing wrong with carrying around an extra 10-15 pounds of fat. And there isn't there's also nothing wrong with not carrying that 10-15. Both are perfectly fine and simply personal preference

Somehow, that turned into 50. Then 100. I mean seriously, if your weight is affecting your health, it's a fucking problem and you should be doing something to fix it, not begging others to tell you you're beautiful. Fuck, while we're at it, let's make smoking cool again, right?
User avatar #24360 to #24356 - marinepenguin (01/21/2015) [-]
These are the same people who claim that big is beautiful while fit is "disgusting" and "unrealistic standards".
User avatar #24467 to #24360 - klowserpok (01/22/2015) [-]
Big is beatiful.

Big muscles, that is.
User avatar #24472 to #24467 - marinepenguin (01/22/2015) [-]
Awwww you're names cute.
User avatar #24358 to #24356 - lulzformalaysiaair (01/21/2015) [-]
All people who think like this should be looked upon the same as earth flatters and geocentrists.
User avatar #24359 to #24358 - fizzor (01/21/2015) [-]
User avatar #24353 - jokerjack (01/20/2015) [-]
Overhead pressed with real weight today for the first time since since shoulder surgery in August. It went amazing. Warmed up with 65, then 85, and that felt good so I put 115 on the bar and did 3x5 at that. Wasn't just the that the weight wasn't as puny as I thought, but Right shoulder didn't give me any stability issues putting it up. It just went up on that side a hair slower, as if I was left hand dominant instead. I'm stoked

Also, I'm really fucking sore from squatting after long layoff yesterday. Fuck, walking takes mental effort to get my legs to do the right thing. And I have Bjj and kickboxing at a brand new gym here in 30 minutes. This is gonna suck. I hate that first week of DOMS hell after a month layoff.
#24365 to #24353 - baglesbites (01/21/2015) [-]
Your OHP is strong if you had a 5 month break. I'm curious at where you were before you had your surgery. Also, I know this advice is late but ice baths or cold showers help with the doms a little bit. Static stretching might help, really depends on the person.
User avatar #24386 to #24365 - jokerjack (01/21/2015) [-]
I maxed 185 Strict Press the week before surgery. I was repping 155 3x5
It became probably my strongest lift. I'm currently 177 pounds, so that 185 at the time was over bodyweight which had me stoked as that was my goal

I've been stretching a bit and it only ever seems to offer temporary relief, but I keep doing it. And I cannot stand taking ice baths. Thanks though man.

User avatar #24346 - gmrain (01/20/2015) [-]
So i got some questions about Creatine.
Do i take it Post, during, or Pre-workout? If Post or pre, how long before/after?
Is Drinking water after taking it vital for it to get more water in my muscles, for more size?
I'm about 120lbs. , 5"5, in high school, and pretty skinny.
I'm taking weight training this semester, and figured i'd get back into working out.

Any essentials i should know?
#24375 to #24346 - dehumanizer (01/21/2015) [-]
>taking creatine

dude no...
User avatar #24741 to #24376 - marinepenguin (01/24/2015) [-]
What the fuck? Creatine doesn't effect you psychologically in literally any way.
#24758 to #24741 - dehumanizer (01/24/2015) [-]
Tell that to the people he killed.
User avatar #24759 to #24758 - marinepenguin (01/24/2015) [-]
I gladly would. Even the article shows no proof that great me caused it. Just that he was taking it.

It couldn't have possibly been the fact that he was a social outcast who was constantly made fun of and berated.

Now if a person who was completely normal in social sense took it and became estranged from society then MAYBE you'd have a case. But otherwise, there is no evidence to suggest creatine effects someone's personality or their decisions.
User avatar #24349 to #24346 - jokerjack (01/20/2015) [-]
Waiting until you're an intermediate lifter to take any supplements is a good plan. An underated aspect of this, I feel, is that it proves to you the amount you can achieve just on your own hard work and there isn't the back of your head saying you had assistance.

But 5g of creatine a day is advised to be taken pwo, but I've seen other stuff say it doesn't matter. Your water intake throughout the day should increase, not just slamming glass with/after the creatine
expect the scale to go up 3-5 pounds over the course of the week you begin
The loading stuff is just a myth, perpetuated by the companies selling creatine in order to sell more.
It's no miracle drug, just allows slightly faster recovery, and therfore the ability to lift weights more frequency more intensely. Hence, you don't need it and are just wasting your money as a newbie in the gym
Enjoy your noob gains regardless. A good program, eating big, and consistency will result in the biggest strength and size gains of your lift right now. Literally you will gain more strength the first 6 months than you will the next 2 years combined.
User avatar #24744 to #24349 - gmrain (01/24/2015) [-]
But working out doesn't give me much size. I'm an ectomorph, (small and lean), so i can't lift that much atm. Creatine monohydrate is supposed to make your muscles absorb more water for more size, along with the faster recovery. If size is my goal for now, so i have something to build off of, isn't creatine the best thing to take? My metabolism is also really high, like I'll take a shit right after i'm done eating or sometimes even before I'm done, so my body doesn't really let me hold any foods in, so I can't really get much size from eating a lot. I'd just be a waste of toilet paper, water, and food, right? So I'm/I have:

Ectomorph - Small And Lewan
High Metabolism - Food runs right through me, can't really gain size from that
Cant lift much - Sure, more frequent lifts at lower weights though, but still...
Poor - Can't afford to eat super healthy.
Lazy - (In progress of changing, but it's difficult still)
User avatar #24840 to #24744 - jokerjack (01/25/2015) [-]
I'm an endomorph. Stocky and broad as hell. Don't put too much stock into those body type classifications, more often than not people are just using them as excuses for why they can't achieve their goals. Like me and my current shed 15 pounds. Someone could easily look at my frame and say I naturally have to carry that weight if I want to have my current muscle amount, but fuck that. It just might be trivially more difficult.

I don't notice any size increase from Creatine at all, my scale just makes a small jump up. You say working out doesn't give you much size, how long have you been working out? That is far more important than how many times a week. Work out consistently for 4 months, then evaluate yourself. Doing so before hand is like asking how much have you learned about calculus after a week of classes.

Track your calories too. 9 times out of 10 the "I eat a lot and don't gain weight" person is only eating 2,000 calories. Also, fix that damn laziness. That's on you, nobody else. Don't try and push yourself so hard you quit in two weeks, but as I said go to the gym 3 days a week under an established beginner plan for 4 fucking months with hardly any skips (yes, life happens) while eating 3k or more calories and then see how you feel about the "Woe is me I can't gain mass" condition you currently have.
User avatar #24348 to #24346 - marinepenguin (01/20/2015) [-]
You should take it pre and post workout.

Although I'd advise that you don't take it just yet. From what I've read in many places, creatine is much more effective after you are more advanced in training and at a higher bodyweight. Beginners don't necessarily have as much to gain from it.
User avatar #24740 to #24348 - gmrain (01/24/2015) [-]
I know its for faster recovery, but it's also for getting muscles to absorb more water for size.
So if I want more size... especially since I'm at a lower bodyweight and small as it is (Ectomorph I think is the term), shouldn't i be taking this if it's exactly for my goal of getting more size?
User avatar #24742 to #24740 - marinepenguin (01/24/2015) [-]
It doesn't make you noticeably larger while you're taking it. Creatine absorbs more water into your muscles to allow you to lift more weight, and to increase protein synthesis.

Like I said before, lift without creatine first. I just recently started using it and I've been lifting for a long time. As a noob you'll gain insane amounts of muscle and size in an incredibly short time as it is. You simply don't need creatine.
User avatar #24745 to #24742 - gmrain (01/24/2015) [-]
So what do you think I should be lifting/ doing (workout wise) that will get me the best results?
How much and how long?
User avatar #24746 to #24745 - marinepenguin (01/24/2015) [-]
Find a beginner program. Starting strength by Mark Rippetoe and Stronglifts 5x5 are good basic programs that many beginners use.

On top of that eat around 3500 calories a day with at least your bodyweight in grams of protein.
User avatar #24747 to #24746 - gmrain (01/24/2015) [-]
What do you mean my bodyweight in grams of protein?

I weigh about 118, so are you saying 118 grams of protein per day? I hope not
But also, I already have a really high metabolism, so food basically just runs through me. Won't eating a lot just be a waste of food? Or will my body like absorb calories or something?
(Sorry for all the dumb questions, i'm just starting out and every detail is really important.)
User avatar #24748 to #24747 - marinepenguin (01/24/2015) [-]
Yes. In reality you should try to have 150. Which isn't Hard to do.

And can easily gain weight. I was tall and super skinny at one point too, your body doesnt just let calories pass through you, they are process and used. 99% of the time when a person says they stuff their faces and can't gain weight, they aren't eating as much as they think they are and they aren't eating enough. Track your calories, make sure you are eating 3500 calories a day. If you aren't gaining around a pound a week then up the calories by 200.
User avatar #24750 to #24748 - gmrain (01/24/2015) [-]
Another thing.
I'm really poor, so a lot of food is hard to come by, especially 3500 calories a day.
What are the best foods I should eat that give a lot of calories, but isn't bad for you?
User avatar #24841 to #24750 - jokerjack (01/25/2015) [-]
Google "bulking on a budget", loads of calorie dense yet nutritionally valuable foods that are cheap. Kings of this are peanut butter, eggs, whole milk, and almonds. Be sure to get veggies and stuff to be healthy, but if you need to add in 1,000 calroies or so of bulking food by all means go for it. The above is healthier and cheaper than hitting the McD's drive through. All of those also have some extra protein as well, but not as much as eating a chicken breast for dinner
User avatar #24752 to #24750 - marinepenguin (01/24/2015) [-]
Fast food is okay every few days. Cheap, calorie dense, high in protein. Just try t stay away from the fried stuff. Try to buy lean chicken breast and fruits and veggies. Most of the time those are cheaper then a bunch of crappy processed foods.
User avatar #24754 to #24752 - gmrain (01/24/2015) [-]
3500 calories a day
Bodyweight in grams of protein
Chicken Breast/Veggies, stack calories
Starting Strength Mark Rippetoe (Just downloaded the book)
And another thing.
For Size, should I be going for quantity or quality on the weights.
As in more frequent lifitng at lower weights, or higher intensity/amount at lower frequency?
User avatar #24755 to #24754 - marinepenguin (01/24/2015) [-]
Read the book starting strength. (i could have given you a link to the actual routine, but since you bought the book that will be an excellent resource for you)

At first you'll want to focus on your technique and form, get good and used to just doing the movement itself. Then once you get used to that you'll want to start increasing weight and moving more weight.
User avatar #24756 to #24755 - gmrain (01/24/2015) [-]
Thank you so much man... all of this is going to be really useful since im just starting out. I really appreciate the help. Thanks a lot
And I wouldn't necessarily say i "bought" The book, I just got downloaded it lol
Thanks man!
User avatar #24757 to #24756 - marinepenguin (01/24/2015) [-]
No problem. Always here for questions. Good luck.
#24753 to #24752 - gmrain has deleted their comment [-]
User avatar #24751 to #24750 - gmrain (01/24/2015) [-]
Also that has good amounts of protein?
User avatar #24347 to #24346 - cptmongtard (01/20/2015) [-]
It depends. Is it powdered or capsules?

Drink as much water as you possibly can.
User avatar #24739 to #24347 - gmrain (01/24/2015) [-]
User avatar #24801 to #24739 - cptmongtard (01/25/2015) [-]
Drink just before and during
User avatar #24327 - serhiy (01/20/2015) [-]
I go to the gym after school for one hour everyday, and I just feel so exhausted in the evenings, is there any food or supplements you take to give you more energy? I already eat the well known stuff, such as bananas and other fruits.
User avatar #24468 to #24327 - klowserpok (01/22/2015) [-]
Theres also a possibility you get hyperglycemia from the fruits/sugar. I've known several people with it.
From what I understand:
Basically, too much sugar at once, your body reacts, overproduces insulin, bam, you get really tired.
User avatar #24350 to #24327 - jokerjack (01/20/2015) [-]
More food in general. Just, literally more food. Especially if you are new to lifting
User avatar #24330 to #24327 - lulzformalaysiaair (01/20/2015) [-]
Weird, I usually get pumped up after working out. My laziness is usually determined by my mood I guess.
User avatar #24339 to #24330 - serhiy (01/20/2015) [-]
i don't think this is laziness, it feels like i just want to sleep. It might be a s sign of a good workout, but i think that me doing something wrong is more likely. a note worth taking is that I go to the sauna every time I go after gym, could that be a part of the problem?
User avatar #24340 to #24339 - derpityhurr (01/20/2015) [-]
maybe its making you dehydrated
User avatar #24341 to #24340 - serhiy (01/20/2015) [-]
I bring in a 2L bottle of water with me every time I go in.
User avatar #24342 to #24341 - derpityhurr (01/20/2015) [-]
do you actually drink it
User avatar #24343 to #24342 - serhiy (01/20/2015) [-]
yeah, i usually end up refilling it. and drinking that.
User avatar #24344 to #24343 - derpityhurr (01/20/2015) [-]
you could be overtraining or not eating enough
User avatar #24345 to #24344 - serhiy (01/20/2015) [-]
I think its that, I'm going to pack extra into my lunch tomorrow and try to ease it down a little bit.
User avatar #24329 to #24327 - leal (01/20/2015) [-]
Caffeine, cocaine, nicotine.
User avatar #24315 - ogvind (01/20/2015) [-]
So i'm looking for some workout advice, i workout 3 times in the gym a week, one tricep/chest day, one leg day and a bicep/back day, and i really feel i should get another day with shoulders into the mix, but what's good to work on with shoulders?
User avatar #24316 to #24315 - marinepenguin (01/20/2015) [-]
Overhead press, landmine presses, lateral raises, flies, front raises, etc. Overhead press is a biggie.
User avatar #24317 to #24316 - ogvind (01/20/2015) [-]
Thanks for the tips, but i meant like other parts of the body good to work out together with the shoulder?
User avatar #24318 to #24317 - marinepenguin (01/20/2015) [-]
Oh My apologies. Chest/tricep day.

You'll be essentially running a push/pull/legs split at this point. The shoulders are really heavily involved I'm the bench press.
User avatar #24319 to #24318 - ogvind (01/20/2015) [-]
okay thanks mate, so it wont hurt with 2 chest days?
User avatar #24322 to #24319 - marinepenguin (01/20/2015) [-]
No don't have two chest days. Just do chest, triceps, and shoulders all in one day.
User avatar #24331 to #24322 - lulzformalaysiaair (01/20/2015) [-]
What about a leg day with abs? On the same topic, any ab exercises involving weights (at home of course)?
User avatar #24338 to #24331 - marinepenguin (01/20/2015) [-]
And can really be thrown wherever you want. Abs with keg day is perfectly fine.
User avatar #24323 to #24322 - ogvind (01/20/2015) [-]
thanks for the advice, i've kinda been looking for some reason to have a 4rd day at the gym, and you wouldn't happen to have some other parts to workout?
User avatar #24324 to #24323 - marinepenguin (01/20/2015) [-]
If want to have a 4th day then just make shoulders it's own day. Just space it to where it's not near chest day to give your triceps a break. That's actually the same split I'm running now.
User avatar #24325 to #24324 - ogvind (01/20/2015) [-]
thanks mate, i usually jog 20 minutes to start out each session, so it'll add to more cardio as well
#24313 - ephialtes (01/20/2015) [-]
What's the best way to get bigger arms at home with free weights?
Just bicep curls or something else?
#24419 to #24313 - ephialtes (01/21/2015) [-]
Guys, I'm not just doing biceps, I was just giving an example. Please leave my face hole out of this
User avatar #24351 to #24313 - jokerjack (01/20/2015) [-]
Can you get a pullup bar in the doorway of one room? Pull-ups are vastly underated for a bicep workout, and will give you a big back and strength in something that's actually fucking useful. And if you're just doing biceps, I too will find you and smack your face hole
#24320 to #24313 - KungFuZerO (01/20/2015) [-]
What kind of free weights?
But yes, db curls, hammer curls, bb curls for biceps
bb/db skulls, kickbacks, OH extensions for triceps
Lateral raises and OH press for shoulders
If you just do biceps I will come to your house and smack your face hole
User avatar #24326 to #24320 - marinepenguin (01/20/2015) [-]
But just imagine! 18 inch arms while still maintaining a men's small shirt size!
#24321 to #24320 - ephialtes (01/20/2015) [-]
I have 2 2 kilos and 2 10 kilos.
but i have other plates (i don't know if that's the correct term) that can go on to increase weight.
And yeah could you explain what all of those things are, I'm new to this.
#24328 to #24321 - KungFuZerO (01/20/2015) [-]
Yeah just google the exercises to find proper form.
And I would need to know exactly what equipment you have to help the best.
But if you're doing this 3 times a week, your arms will grow.
Barbell curls
OH extensions
Shoulder press
Db curls
Tricep Kickbacks
Lateral raises
Everything should be 3-4 sets of 8-12 reps. If you can perform 4 seats of 12 on any exercise, increase the weight. Make sure you're eating enough, and plenty of protein.
User avatar #24311 - cptmongtard (01/20/2015) [-]
What does /fit/ have against machines?
User avatar #24352 to #24311 - jokerjack (01/20/2015) [-]
A) Not as good due to not needing stability muscle work leading to...
B) Large muscles getting too strong comparatively to the tendons and support muscles leading to injury
C) A fixed bar does not travel in a bio-mechanical natural movement, thus leading to injury

Machines are fine, as a supplementary part of your workout to hit specific muscle groups or to fix sticking points in the big compounds lifts
User avatar #24384 to #24352 - cptmongtard (01/21/2015) [-]
Thanks, man. This is what I was after
User avatar #24312 to #24311 - marinepenguin (01/20/2015) [-]
I have nothing against machines. They're just not as good for big compound movements because you aren't forced to stabilize the weight. Combinations of free weights and machines usually show the best results.
User avatar #24314 to #24312 - cptmongtard (01/20/2015) [-]
Ah I see. I tend to mix both, I just wondered why people seem anti-machine
User avatar #24332 to #24314 - lulzformalaysiaair (01/20/2015) [-]
Free weights means you gotta stabilize weight, your body has to hold it. It costs more energy and burns more.
User avatar #24333 to #24332 - cptmongtard (01/20/2015) [-]
I don't do weights for cardio
User avatar #24334 to #24333 - lulzformalaysiaair (01/20/2015) [-]
I know, I'm trying to say that it's harder for your entire body and the muscle I would guess.
User avatar #24335 to #24334 - cptmongtard (01/20/2015) [-]
Ah I get you. I get enough of a workout as it is to be honest. I don't see how you would pull weight without a machine?
User avatar #24336 to #24335 - lulzformalaysiaair (01/20/2015) [-]
I workout at home, how do you think I do it?
User avatar #24337 to #24336 - cptmongtard (01/20/2015) [-]
I don't know, cables is the only way that I know
#24298 - dvmaster ONLINE (01/20/2015) [-]
So guys I've been doing the 5 x 5 program for like two months and on the days that I don't do the heavy lifting I do cardio.

But I was wondering if I could do some more lighter lifting on the days that I do cardio.

Is it bad for your muscles?
User avatar #24305 to #24298 - jokerjack (01/20/2015) [-]
dehumanizer is right. Doing even light lifts on a rest day can lead to overtraining, #1 flaw of lifters. Keep progressing on the weights, maybe got 10 upper and 20 legs for weekly progression instead of 5 and 10 if your current set feels too easy. As the guy said, get to the point where you have to mentally convince yourself you can get under that bar, before you do the 4th and 5th rep of squat at your new weight. Then you'll see why rest days are just for rest

(some people say don't even do cardio on them, but as long as that isn't harming your recovery going for a light jog or swimming or something I feel has great benefits.)
User avatar #24307 to #24305 - marinepenguin (01/20/2015) [-]
I've actually always felt more recovered after doing light workouts. 15-20 minutes of light work that takes little effort seems to actually aid in recovery rather then impede it. Overtraining will happen more often if you're going balls to the wall and trying to hit New maxes on your rest days.

But if you're a beginner I'd stick with just regular rest days.
User avatar #24354 to #24307 - jokerjack (01/20/2015) [-]
"15-20 minutes of light work that takes little effort"

I could see this really helping. The odds of someone new going light enough for this benefit are slim though in my opinion, and I could see their "light" day being an 80% normal weight type day.

Body weight stuff on a rest day I think would be a golden place for it
User avatar #24355 to #24354 - marinepenguin (01/21/2015) [-]
My light work after a terrible squat workout was 3x10 with 135. That's maybe 30-40% of my max. I just did 80-95 pounds for chest. Extremely light reps for 8-10 reps.

Not enough to even take much effort. But enough to sort of loosen up and get rid of soreness.
#24362 to #24355 - dvmaster ONLINE (01/21/2015) [-]
Then I think I'm just going to stick with cardio, I don't want to mess up anything
User avatar #24299 to #24298 - dvmaster ONLINE (01/20/2015) [-]
I was thinking isolation exercises for the arms and chest
User avatar #24308 to #24299 - beatmasterz (01/20/2015) [-]
If you want to do isolations do them on lifting day and leave cardio day as a rest day for your muscles. I assume you're doing SL. Have you added dips, chinups curls and extensions? Because you should.
#24301 to #24299 - dehumanizer (01/20/2015) [-]
not rly theres always overtraining and its bad, mkay?

If your current programm seems to easy just increase the weights till no lift day seems like a blessing.
#24287 - Elk (01/20/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** I hate not being able to eat at night. I'm so hungry.
User avatar #24296 to #24287 - lulzformalaysiaair (01/20/2015) [-]
You can eat at night, it's better to do that then not eat. If you already reached your calorie count and don't want to increase it then you might wanna consider spacing out your meals better and adding more little-calorie foods like fruit/vegetables.
User avatar #24279 - gentyvengeance (01/20/2015) [-]
I'm really skinny and need advice on how to gain muscle mass properly
I dont wanna be stupid big but i want some definition
User avatar #24459 to #24279 - courtneyvengeance (01/22/2015) [-]
I enjoy your name. That's all I have to say.
User avatar #24498 to #24459 - gentyvengeance (01/22/2015) [-]
Your names not to shabby either
User avatar #24366 to #24279 - nommonsterbaa ONLINE (01/21/2015) [-]
Was thinking of how to phrase a question for a first post on the board here, yours pretty much worded it for me. Is there anything at all you've started/know about for gaining muscle mass so far as food and exercises so far?
User avatar #24407 to #24366 - gentyvengeance (01/21/2015) [-]
I don't mate i only know the science behind muscle building not the actual technique haha
User avatar #24447 to #24407 - nommonsterbaa ONLINE (01/22/2015) [-]
Haha that's about as far as I'm at, too
User avatar #24310 to #24279 - beatmasterz (01/20/2015) [-]
http://liamrosen . com/fitness.html
User avatar #24288 to #24279 - marinepenguin (01/20/2015) [-]
Same thing klowserpok said, although curls aren't an important movement.

Find a program like starting strength or 5x5. Follow it to the tee. Then make sure you are eating enough food. 3000-3500 calories should be enough. When bulking up quality isn't as important as quantity. You can eat fast food every couple days t add in some extra calories. Make sure you get enough protein (150-200 grams a day). And avoid shit like soda, chocolatey foods, super greasy stuff, you know what I'm talking about.
User avatar #24409 to #24288 - gentyvengeance (01/21/2015) [-]
My mates got a bench outside so was gonna wait till its a bit warmer here in merry old england. Is it better to do it in cold weather warm weather or does it not make a difference?
User avatar #24410 to #24409 - marinepenguin (01/21/2015) [-]
Research has begun to show that there are some benefits to cold weather training. But really there's no major difference.

Workout in the cold,in the heat, whenever you can and no matter the conditions. If you can get used to training in terrible conditions you'll become more mentally strong and it'll build character.
User avatar #24411 to #24410 - gentyvengeance (01/21/2015) [-]
Makes sense nice one dude. What's the best meat for protein? I heard chickens the way to go. Sorry about all the questions
User avatar #24412 to #24411 - marinepenguin (01/21/2015) [-]
There really isn't such a thing as the " best" source of protein. Chicken breast, eggs, steaks, any kind of meat really, nuts, cheese, and other dairy products all have a good amount of protein in them.
User avatar #24367 to #24288 - nommonsterbaa ONLINE (01/21/2015) [-]
Happened to have the same question as genty, and wanted to know if you could answer a few questions:
- Is stronglifts.com/5x5/ where I find that 5x5 program? Was just the first result from google, I assume so, but wanted to check if that's what you were suggesting. So far as I could tell. 'Starting Strength' is some book and I couldn't find the program itself online
- How would you suggest going about getting 150-200 grams of protein a day? I'm starting to get into a more and more organized system of what and when I eat, and starting exercise, and I have no clue as to how I'd get that sort of protein intake
User avatar #24368 to #24367 - marinepenguin (01/21/2015) [-]
That is the 5x5 workout program I suggested.

Here's a good article explaining the starting strength program. www.t-nation.com/training/most-lifters-are-still-beginners

Eat protein-dense foods like eggs, chicken, nuts, some dairy, protein shakes, etc to have a lot of protein throughout your day.
User avatar #24369 to #24368 - nommonsterbaa ONLINE (01/21/2015) [-]
Mmkay. The food portion seem slightly more demanding, but not anything that's overly difficult. Thanks
User avatar #24295 to #24288 - klowserpok (01/20/2015) [-]
Yeah, they aren't really that important, but they build biceps, which most people new to lifting want to build them up quickly because they're the most common muscle for showing off aside from abs.
User avatar #24306 to #24295 - marinepenguin (01/20/2015) [-]
I agree that new lifters should pick one or two movements they like and get good at them so they'll enjoy it to an extent when they're first starting off.

The way you had worded it made it seem like it was one of the essential movements.
User avatar #24285 to #24279 - klowserpok (01/20/2015) [-]
Getting "definition" without getting big seems like a waste of effort. What, you just want to look strong?

Anyway, just learn proper form and lift the heavy things.

Deadlift: www.youtube.com/watch?v=RyJbvWAh6ec
Benchpress: www.youtube.com/watch?v=gRVjAtPip0Y
Squat: www.youtube.com/watch?v=Dy28eq2PjcM
Overhead Press: www.youtube.com/watch?v=F3QY5vMz_6I
Curls: www.youtube.com/watch?v=E6VMg0E9JpE

Body weight exercises like squats, pullups, situps, pushups are also good..

Eat well, stop eating junk food, stop drinking soda, eat lots of lean meats and vegetables. Having bread/grains is fine, just don't make it too much of a staple in your diet. If you plan on getting protein powder, I'd recommend Optimum Gold Standard.
User avatar #24408 to #24285 - gentyvengeance (01/21/2015) [-]
Its a self esteem thing for me so I'm not to bothered about core strength but it would be nice to look like a 23 year old lad than a 40 year old dog with cataracts haha
User avatar #24283 to #24279 - lulzformalaysiaair (01/20/2015) [-]
Only eat Kiwi.
#24286 to #24283 - klowserpok (01/20/2015) [-]
Dude, why'd you want to eat a New Zealander?
#24273 - Elk (01/20/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** How much stretching do you guys do and how often do you do it?
User avatar #24293 to #24273 - Draigor (01/20/2015) [-]
This is all you'll ever need

User avatar #24269 - jokerjack (01/19/2015) [-]

First time back squatting since July. Shoulder surgery wouldn't allow me the flexibility, but after this month lay off with moving home from college, christmas, vacation, moving to new town, ect., I can reach the bar on my back agaoin. I was doing some front squats through novemeber

Only managed 3x5 225 after deadlifting, kind of pathetic for me, but at least I'm back and should be improving rapidly.
#24302 to #24269 - dehumanizer (01/20/2015) [-]
But how did you get injured in the first place?
User avatar #24303 to #24302 - jokerjack (01/20/2015) [-]
Dislocted my shoulder real bad in hockey. Kept playing on it. Years later it was still popping out all the time, and even if it didn't dislocate, pressure at odd angles would give me knee buckling pain. Went in and got an MRI, and it turns out I've just been dealing with a torn labrum the last 4 years of my life so I got a few anchors put in. Recovery has been going pretty good and fast, even it is isn't as fast as I would've hoped lol
#24289 to #24269 - baglesbites (01/20/2015) [-]
Progress is progress. 2 plates for reps to depth is more than most people in a commercial gym will ever be able to do. You'll be back soon enough.
User avatar #24304 to #24289 - jokerjack (01/20/2015) [-]
Thanks man, and that is true. I'm just in the stage where I have to remember progress is measured in months or years, not weeks and what I'm doing each day in the gym. I'll be back to 315 for reps before summer. That's the weight room goal. Just have to get myself to not mess up now, go too heavy too soon, and get injured.
User avatar #24271 to #24269 - Elk (01/19/2015) [-]
Congratulations, dude, I hope it gets better.
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