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Latest users (3): ieatbengay, marinepenguin, whitelapras, anonymous(17).
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User avatar #30189 - migzdgreat (04/28/2015) [-]
What the hell do I do I can't work my back out because I have scoliosis and it hurts like shit
User avatar #30194 to #30189 - studbeefpile (04/28/2015) [-]
First of all, see a legit chiropractor. Secondly, look into pilates and yoga. There are many people that have fixed their scoliosis with such things.
User avatar #30190 to #30189 - marinepenguin ONLINE (04/28/2015) [-]
What exactly have you tried? I have a friend who had some pretty serious scoliosis and also has broken her back in a car accident, yet she manages to squat and deadlift heavy just fine.
User avatar #30191 to #30190 - migzdgreat (04/28/2015) [-]
Squats don't really hurt. Those Lat Pull Downs and Seated Cable Rows
User avatar #30192 to #30191 - marinepenguin ONLINE (04/28/2015) [-]
Try more free weight stuff, dumbbell rows, pull ups, back flys, etc.
#30181 - idontfukincareatg (04/28/2015) [-]
Check out fitocracy. Its a social media app for fitness. I personally use it because its an easy way to keep track of workouts and training logs. Its free, unless you want some of the other that arent very important, then its $5 per month. My only issue with it is that there arent many people there that train at a high intensity
User avatar #30174 - ferrocordis (04/27/2015) [-]
I go to the gym 2 times a day, 3-4 days out of the week... So, 6-8 times a week... My whole body hurts and I eat like a king and I eat healthy food... But today, I think I've overworked, I wasn't as strong as I could be with legs. I could nearly squat 185 5x5 and I'm a 240lb person.

Also benching, does anyone know the formula to becoming stronger on bench? Is it 5x5? Or 8x4 or 3x6? What's the deal? I can't break 185 5x5 or 225 max.

I'm really considering giving the gym a break. :c everything hurts. FJ FITNESS HALP!
User avatar #30195 to #30174 - MatthewsGauss (04/28/2015) [-]
I have been stuck just below 225 on bench for 6 months until I did this plan www.canditotraininghq.com/free-strength-programs/ before this I always did 5x5 and it never seemed to work for me and I would add weight and have to take it off the next session because i'd only be able to do 2 or 3 reps.
It also raised my squat from 205 max to 235
deadlift 345 to 365
User avatar #30188 to #30174 - marinepenguin ONLINE (04/28/2015) [-]
Twice a day is waaay too much. 4 times a week is plenty.
User avatar #30176 to #30174 - studbeefpile (04/27/2015) [-]
Firstly, lower your damn frequency. 6-8 times a week is a bit advanced.

Secondly, drop a ton of weight on bench, and start working pause reps with a rep range of 8-12, and bench twice a week. Also, OHP should be your main accessory.

Thirdly, make sure you're getting plenty of recovery time, which of course ties into the first point, being you shouldn't be working out so much
User avatar #30182 to #30176 - ferrocordis (04/28/2015) [-]
Ohp? And pause reps?
User avatar #30183 to #30182 - studbeefpile (04/28/2015) [-]
Pause reps as in wait until the bar is motionless on your chest before you start pressing again (no bouncing/touch and go).

OHP = Overhead Press.
User avatar #30184 to #30183 - ferrocordis (04/28/2015) [-]
Oh, I'm that case, I do that all the time. Even when it's 5x5. Idk maybe I'm crazy, but u consider anything else cheating.

And I ohp a lot. 2 35 plates on each side and bar. So... 115? Something like that.
User avatar #30185 to #30184 - studbeefpile (04/28/2015) [-]
I would up the rep range. 5x5 really isn't ideal for bench and overhead press.
User avatar #30168 - fuzzybutt (04/27/2015) [-]
Starting to think working out 3 times a week really isn't enough, wish I could claw together enough energy to do it every other day atleast..
User avatar #30169 to #30168 - studbeefpile (04/27/2015) [-]
If you're suffering from a lack of energy, your diet is probably fucked.
User avatar #30197 to #30169 - fuzzybutt (04/28/2015) [-]
I definitely don't get enough calories that's for sure. Summer of 2013 I was pretty overweight so I cut my portions down massively and started doing regular cardio. Lost about 45lbs, but since then I've never been able to eat more than about 50% of my required calories on any given day.

It's not so bad now, I'm getting closer and closer to getting "enough", but I'll still need that and a surplus if I want to add another workout day to a week. Plus being on medication that makes me lethargic with little appetite doesn't help. I think supplements are probably going to be where more and more of my money goes in the next few months.
User avatar #30199 to #30197 - studbeefpile (04/28/2015) [-]
Hold on, what's the medication for?
User avatar #30201 to #30199 - fuzzybutt (04/28/2015) [-]
It's only anxiety medication, but it has a decent amount of side effects. Unfortunately, there is little to no chance of me coming off it any time soon so it's something I just have to deal with. They were never a problem til recently when I started actually wanting to eat.
#30198 to #30197 - studbeefpile has deleted their comment [-]
User avatar #30165 - mondamini (04/27/2015) [-]
Can anyone recommend a reliable good value creatine powder for someone who has never tried it before?
User avatar #30170 to #30165 - studbeefpile (04/27/2015) [-]
What are you current lifts?
User avatar #30171 to #30170 - mondamini (04/27/2015) [-]
I'm 75kg and I'm doing 65kg bench, 115kg deadlift and 80kg squat
User avatar #30172 to #30171 - studbeefpile (04/27/2015) [-]
You don't need creatine. It would be a waste of money for you right now.
User avatar #30173 to #30172 - mondamini (04/27/2015) [-]
Could you explain why, just so I could make my own decision.
User avatar #30175 to #30173 - studbeefpile (04/27/2015) [-]
For perspectives sake, I weigh 95kg, I bench 125kg, I squat 175kg, and deadlift 206kg. I don't take creatine, and I don't think it's necessary for anyone, especially not beginners.

Here's why - Firstly you have to understand the function of creatine. Long story short, it promotes the production of ATP, which is what your muscles use to contract. When you workout, not only are you tearing down the muscle, but you're also depleting your ATP. With that understood, creatine doesn't directly help you build muscle, it just allows you to do a few more reps, and those few more reps have the potential but don't necessarily to build slightly more muscle. Here's why I think beginners shouldn't take it - It gives you a sort of 'false' advantage, since you're relying on an outside source to get a couple more reps. Whenever someone cycles off of creatine, they always lose strength. Beginners should be dead focused on increasing their pure strength base before even considering adding in supplementation - not only to build a solid foundation, but also to leave yourself room to go up (if you start taking creatine now, what are you going to take a year from now when you start stalling out?)

Ultimately it's like I said, I don't think it's necessary for anyone, but I definitely don't think it's very useful for beginners at all.
User avatar #30177 to #30175 - mondamini (04/27/2015) [-]
Thanks man, must've taken a while to write all that out so I appreciate it. All I have had to go on are internet articles which basically declare creatine to be the answer to all my problems as well as friends who have overtaken me while taking it.

I'm going through a plateau (my bench, shoulders, tris n bis have shown minimal improvement), since before Christmas, and thought creatine would be the answer. I'll try staying off it and try to push through this plateau.

Thanks for your input. Once again really appreciated.
User avatar #30187 to #30177 - marinepenguin ONLINE (04/28/2015) [-]
Just to add on to what Stud said, most of the time it's better to wait about a year or two before getting on creatine. It's your personal decision, but waiting a while will allow you to get more out of the creatine in the long run.
User avatar #30178 to #30177 - studbeefpile (04/27/2015) [-]
No problem.

That is curious though, you shouldn't be staling out at all since you're relatively new. If you want, I'll re-work your training regimen and get you moving up again.
User avatar #30343 to #30178 - mondamini (04/30/2015) [-]
Well currently I'm working out 4 times a week,
Day 1 - Legs
Day 2 - Back n bis
Day 3 - Chest n Tris
Day 4 - Shoulders
I put in core once to twice a week haven't recently cos I'm a lazy shit , and do pull ups everyday as well because thats something I want to improve on. I'm doing 3 sets, 8-10 reps on most exercises and always focus on technique I'm not a half squatting bitch .
The only other thing I can think of is that apart from a pretty casual diet I take 23g of protein after each workout optimum nutrition . I would really welcome feedback as you most likely have more knowledge on this than I do.
User avatar #30167 to #30165 - marinepenguin ONLINE (04/27/2015) [-]
Just look up "creatine monohydrate" and find something you like. Creatine isn't expensive and it should last you a while.
User avatar #30157 - marinepenguin ONLINE (04/27/2015) [-]

Doubling muscle size via stretching with weights?

Interesting article to say the least. Might try a couple of these to see how they work.
User avatar #30158 to #30157 - lordketchup (04/27/2015) [-]
so let's say im doing db overhead press
am i suppoe to hold it at the top or what?
User avatar #30160 to #30158 - marinepenguin ONLINE (04/27/2015) [-]
Bottom, this is during a stretch. So it's like an Iso hold but during the part of the movement where the most stretch is occurring.
User avatar #30161 to #30160 - lordketchup (04/27/2015) [-]
aight, might try this when im doing dips on wednesday
User avatar #30156 - pwnagraphy (04/27/2015) [-]
So now it's out of winter and it's really fucking nice out, I've been doing more of my work outside. Because of this I've developed a deep hatred for the inside of my gym for god knows what reason. I've been doing a lot of Strongman circuit recently Prowler sled (on concrete which is a bitch and a half since it gets stuck on every fucking pebble) Tricep Extension sled, Pull Fly sled, Log Press, and 650lb Tire flips, all down and back in a circuit , program is as follows

Day 1: Bench, Circus Dumbbell, Lat pulldowns, Tricep Extension, Bicep Curl, 1 hour of Strongman Circuit outside

Day 2: Squat, Deadlift, Strongman Circuit 1 hour, cooldown with 10 Uphill sprints 50 yards, walk back downhill after each

Day 3: Pure Strongman Circuit all day 2 1/2 3 hours , including Sledge hammer 25 reps each arm, 50 with both each side, Goblet Squat on tire the elevation and ability to go past parallel works the shit out of your traps , Decline Situps with medicine ball throws each rep. Do this for 2 1/2 3 hours then cooldown with Parking Lot suicides

Day 4: Rest

The gains have been fucking ridiculous. All of my lifts have gone up like 10-15 pounds in 3 weeks, everything feels faster, and I feel tired after all mt workouts again meaning I'm actually doing something. Question is, is this too much cardio? I'm not trying to lean out or get aesthetic, I just wanna be strong as fuck
User avatar #30163 to #30156 - Draigor (04/27/2015) [-]
This sounds really intense. If you can keep up with all that cardio then go ahead.

What do you mean with "Goblet squats on tire"?
#30164 to #30163 - pwnagraphy (04/27/2015) [-]
This, except have your feet on either side of a tire used for flips, so much wider out. It works your groin and quads more like this. The way I do it for traps is to have the dumbbell at crotch level, so arms fully extended and down like a caveman. That works traps a lot more
User avatar #30166 to #30164 - Draigor (04/27/2015) [-]
Ahh ok thanks
User avatar #30154 - Draigor (04/27/2015) [-]
Deadlifted treefiddy x7 this morning. Really surprised myself.
Specifically concentrated on applying my set up cues separately: Bend down, breath into stomach, load hammys, flex lats, pull slack out of bar, explode
User avatar #30155 to #30154 - pwnagraphy (04/27/2015) [-]
Good shit mang

Tap n Go or resets?
User avatar #30162 to #30155 - Draigor (04/27/2015) [-]
Resets for daayyyyysss.
#30151 - Ken M (04/27/2015) [-]
Anyone know anything about flexibility for beginners?

Theres a lot of contradicting and badly explained stuff on the internet, i researched a lot i just wanna know if anyone has had actual succes
User avatar #30152 to #30151 - Draigor (04/27/2015) [-]
I swear by Defranco's Limber 11.

I also did this routine on rest days when I was a beginner to improve my flexibility
#30150 - nimba (04/27/2015) [-]
Rare Pepe from the early days of this board, way back in 2012
User avatar #30143 - manflino (04/27/2015) [-]
Im terrified of squatting, but i want to try it, what to do? i have a medical history of back problems
User avatar #30179 to #30143 - nyawgga (04/27/2015) [-]
Make sure you know how to squat WITHOUT a barbell first.
User avatar #30149 to #30143 - nimba (04/27/2015) [-]
If your worried about your back go get checked by a doctor and see what they think about a program and whether they think it will help or endanger you.
That aside, you have access to a barbell right? Just do sets with the unloaded barbell on, working entirely on your form. Watch videos and read the comments of people squatting or get somebody you know to show you or both. It's NBD once you lock in the proper form and then you'll get to start on those gains.
#30140 - europe (04/27/2015) [-]
The fucking gym is closed today
The fucking gym is closed today
User avatar #30142 to #30140 - nimba (04/27/2015) [-]
workout in the park like some terrifying convict
User avatar #30141 to #30140 - europe (04/27/2015) [-]
National holiday, see
User avatar #30136 - marinepenguin ONLINE (04/27/2015) [-]
When's everyone's favorite time of day to workout? I've always enjoyed working out either before bed at like 9:30-10, it's dark and cool outside, peaceful and easy to focus, awesome for setting PRs. Or I like working out around 12-3, right during the heat of the day. Those are the best for high intensity workouts where you're dripping in sweat, I always feel accomplished during those.
#30159 to #30136 - lordketchup (04/27/2015) [-]
the morning is the most comfy
User avatar #30153 to #30136 - Draigor (04/27/2015) [-]
In the morning with an empty gym
User avatar #30147 to #30136 - manflino (04/27/2015) [-]
Usually at 7 PM, mainly because of my job, it's always full of people, lucky for me, winter is comming in muy country, when it's cold the gym it's almost empty
User avatar #30144 to #30136 - nimba (04/27/2015) [-]
Mornings, it motivates me for the rest of the day which is usually sedentary study
User avatar #30139 to #30136 - europe (04/27/2015) [-]
Anywhere before 6PM
User avatar #30138 to #30136 - dvmaster (04/27/2015) [-]
I can only do it between 7 and 10 because college it's ok because the gym is usually empty at that time
User avatar #30137 to #30136 - thebestpieever (04/27/2015) [-]
Used to be morning for a run and most other stuff then a run at 6. Then I moved to Mexico and it's hot as shit so I do it at around 2 in the morning or so. 10 AM at the latest.
User avatar #30134 - marinepenguin ONLINE (04/27/2015) [-]
Squatted 3 plates for 5. Maybe I can say I lift a little now.
User avatar #30135 to #30134 - marinepenguin ONLINE (04/27/2015) [-]

Awesome squatting tips too. Since we're on the subject.
User avatar #30131 - AnFour (04/27/2015) [-]
Hey, fitness, I'm currrently on a water fast for acne. I have pretty bad cystic acne. I've done A LOT OF research on this and how it can cure it and everything. Just wondering if any of you have tried it for acne, did it work? I'm currently on my 10th day and I'm kinda seeing results, but not really, how long would it take for me?
User avatar #30145 to #30131 - nimba (04/27/2015) [-]
No idea, I used to rub toothpaste on my spots when I was a disgusting greasy pubescent though, don't know if it's the same thing or not
User avatar #30224 to #30145 - AnFour (04/28/2015) [-]
How old are you now?
User avatar #30236 to #30224 - nimba (04/29/2015) [-]
nineteen, I don't have any spots now if you're wondering
User avatar #30246 to #30236 - AnFour (04/29/2015) [-]
im 20, but i dont get regular acne, I get cystic acne, which scars you for life.
#30126 - kibbleking (04/26/2015) [-]
>be 6'2"
>be 250
I started exercising daily a few weeks ago and now I'm down to 243. I'm doing it!
User avatar #30148 to #30126 - manflino (04/27/2015) [-]
Do it faggit
User avatar #30129 to #30126 - sugoi ONLINE (04/26/2015) [-]
You can do it!
User avatar #30117 - pwnagraphy (04/26/2015) [-]
>Out of town visiting brother
>Go to his gym
>Nice enough place
>Turn corner
>3 squat racks
>1 synthol mode group with selfies and loud noise
>1 fat guy nothing against it personally but please use proper form throwing his back into it
>And 1 manlet tier kid who looked 14, set up the bar, put weights on, gloves, then sat down on the bench and watched Pewdiepie without headphones
>Tell brother I'm gonna go run for a warmup
>Go back to his house and stay there for the day doing pushups and situps
#30128 to #30117 - Ken M (04/26/2015) [-]
10/10 choice mate
User avatar #30124 to #30117 - fuzzybutt (04/26/2015) [-]
The gym in my town is really small, but has 12 treadmills and 8 workout bicycles. I think other than that there is a rack of dumbbells and that's it. There are maybe 2 of either machine occupied at a time (at most) and they're all taking the space of something far more useful.

Plus it's across the road from a secondary school so it's always full of school kids aged 13-16. It'd be nice seeing kids trying to stay fit when it's currently cool to smoke weed and sit around doing nothing, but they are pretty loud and obnoxious. Glad I ain't paying £35 a month to go there.
User avatar #30146 to #30124 - nimba (04/27/2015) [-]
oh man that's the worst. I go to this huge multi level gym. Fucking hundreds of treadies and bikes of all sorts and machines galore. Guess how many squat racks there are? two. there's two squat racks.
#30122 to #30117 - baglesbites (04/26/2015) [-]
You should have gone alpha male I.E. douche bag meat head in one of those gyms and deadlifted as loud and heavy as possible.
User avatar #30102 - marinepenguin ONLINE (04/25/2015) [-]
Warning, blasphemy incoming:

Considering taking bench press out of my chest day entirely. And doing incline bench, db bench, and dips as my main chest movements.
User avatar #30180 to #30102 - nyawgga (04/27/2015) [-]
User avatar #30186 to #30180 - marinepenguin ONLINE (04/28/2015) [-]
No need, dips work better, plus my lower chest is fine.
User avatar #30127 to #30102 - studbeefpile (04/26/2015) [-]
I don't have a problem with that.

You have my blessing to do so.
User avatar #30130 to #30127 - marinepenguin ONLINE (04/27/2015) [-]
Thank you based fat powerlifter
User avatar #30133 to #30132 - marinepenguin ONLINE (04/27/2015) [-]
We're all gonna get there man.
User avatar #30123 to #30102 - donnybergerstory (04/26/2015) [-]
Lots of fitness guru dudes say that flat bench isn't even necessary. Mostly just incline or decline. But yeah, dips are gr8.
User avatar #30121 to #30102 - lordketchup (04/26/2015) [-]
i don't even do bench anymore, only dips and incline
User avatar #30114 to #30102 - Draigor (04/26/2015) [-]
Dips are killer, I should cycle them into my accessory work.

Thank goodness you're not a powerlifter, otherwise it would be some grade A blasphemy lol
User avatar #30116 to #30114 - marinepenguin ONLINE (04/26/2015) [-]
Yeah I said it was blasphemy purely because most people on this board seem to lift like powerlifters. I like lifting more like a bodybuilder.
User avatar #30106 to #30102 - MatthewsGauss (04/25/2015) [-]
I'd add cable cross instead of db bench because I fucking love cable crosses
User avatar #30108 to #30106 - marinepenguin ONLINE (04/25/2015) [-]
Don't have a machine for cables or I'd be doing that already.
User avatar #30110 to #30108 - MatthewsGauss (04/25/2015) [-]
I feel for you
User avatar #30112 to #30110 - marinepenguin ONLINE (04/25/2015) [-]
Chest flys work just fine for me.
User avatar #30104 to #30102 - nimba (04/25/2015) [-]
there's a fair number of people who don't think they're extremely useful (using your pecs to press?) so fair enough
User avatar #30109 to #30104 - marinepenguin ONLINE (04/25/2015) [-]
There are better movements for building size to your chest, dips being one. The bench press really isn't great at building size.
User avatar #30120 to #30109 - nimba (04/26/2015) [-]
you talking about body weight dips btw? I got a hole to fill in a routine and thinking about adding them
User avatar #30125 to #30120 - marinepenguin ONLINE (04/26/2015) [-]
I'd be adding weight.
User avatar #30103 to #30102 - liftingexplain (04/25/2015) [-]
That's not blasphemy, sometimes treating other movements as primary movements can really spur some strength and size gains. Dips especially would be good.
User avatar #30076 - cloakndagger ONLINE (04/24/2015) [-]
Yo, guys, I got some questions here. I recently downloaded this app on my phone, it's this sorta line of fitness coach things that's targeted at different muscles. One for abs, one for squats, one for pushups, planking, and other ones that have to do with weights, (Which I don't own, no I don't lift. Yet.)

Anyways, I've been working out every day, and now I have a friend telling me that'll fuck me up. True? If so, what should I do about it, because the app has rest days spaced something like 5 or 6 days apart. Designate my own rest days?

What do?
User avatar #30077 to #30076 - nyawgga (04/25/2015) [-]
Working out same muscles every day = waste of time unless you're on steroids, maybe.

The whole point of building muscle and strength is so that you damage the, and then they recover by rebuilding the next couple days.

Tell the app to go fuck itself and space your rest days less than 5 or 6, you only need two, three rest days a week.
User avatar #30093 to #30077 - cloakndagger ONLINE (04/25/2015) [-]
So work out a couple days in a row and then take a day off? I could really use some kind of guiding hand from someone who knows what the hell they're doing, you know? I'm wanting to build muscle, which I've always been somewhat slow at for some reason. I can never really get much results.

My arms are a problem area. Most guys I know make pushups look easy as fuck. I can barely manage 20, and that's if I push myself to the point where I'm literally pouring steam into it. I weigh around 160-170 at about 6 feet, so I'm at a healthy weight.

I'm hoping to work on my stomach as well, because I'm tired of my stomach looking sort of flabbish with my shirt off even though I'm not fat by any means. Got any tips or hints for me? Some basic guidelines to follow?
User avatar #30101 to #30093 - nyawgga (04/25/2015) [-]
Straight up, for the past 4 months since I started working out, I spent like 2-3 hours in the gym, four days a week. I think that was too much for me, so I simplified the exercises, and lowered it down to an hour. I haven't gotten any gains as of yet, and I'm still stuck at 146 lbs. If you want to lose fat as your primary objective, that's really easy. All you gotta do is HIIT cardio 3 - 4 times a week. If you want to build muscle too, I'd lower the HIIT to 2 times per week max, because your body needs the rest time
User avatar #30097 to #30093 - fuzzybutt (04/25/2015) [-]
Doing a 3/4 split is a good start (Do a day, miss a day, do a day etc.)

Not having a rest day after every workout seems kind of counter productive to me but I know a lot of people still do it. Especially those on multiple supplements.

If a workout is easy enough you can do it 5 or 6 days in a row with no pain, it's probably not intense enough either. I can usually barely lift most of my limbs and my abs feel tight and painful through the next 24 hours and I NEED to extra time to recuperate.
User avatar #30105 to #30097 - nimba (04/25/2015) [-]
tbh I sometimes do 3 days in a row in the gym, but I split my days by muscle groups so I don't think there's really any danger.
User avatar #30113 to #30105 - fuzzybutt (04/25/2015) [-]
Yeah, if they're different muscle groups there's no problem. But doing a full body workout daily would be pretty tiring with no rest days. Especially increasing reps/sets/weight every time.
User avatar #30074 - sineztro (04/24/2015) [-]
Hey /fitness/ I wanna fast for two days, no religious reason nor dietary reason, just out of curiosity. I am not an active person but I do wish to maintain my level of semi activeness, how much fluids should I be drinking and anyother tips would be kindly appreciatred.
User avatar #30092 to #30074 - studbeefpile (04/25/2015) [-]
Advice? uhhhh....hmmm...Well, it's gonna hurt....a lot. Just be ready for that.
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