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#45697 - studbeefpile
Reply +9 123456789123345869
(05/24/2016) [-]
Made a special tip video for you guys today, hope it helps out.

asotil marinepenguin cptmongtard
User avatar #45704 to #45697 - cptmongtard
Reply +3 123456789123345869
(05/24/2016) [-]
This had me laughing my ass off
#45703 to #45697 - asotil
Reply +8 123456789123345869
(05/24/2016) [-]
I fucking hate this place
User avatar #45705 to #45703 - studbeefpile
Reply +2 123456789123345869
(05/24/2016) [-]
it jus luv, bud.
#45687 - cptmongtard
Reply +4 123456789123345869
(05/24/2016) [-]
Starting to feel pretty fucking good with my progress. Still think I need to be leaner so I'm gonna be completely cutting sugar aside from a piece of fruit post-training every day, and I'm gonna try to eat as close to only whole foods as I can
#45716 to #45687 - anon id: 8f04660b
Reply +3 123456789123345869
(05/25/2016) [-]
y do u always look so serious flexin. Why u angry. Who did dis to u.
User avatar #45721 to #45716 - cptmongtard
Reply +2 123456789123345869
(05/25/2016) [-]
I've usually been punched in the head like 100 times not long before the picture
User avatar #45709 to #45687 - marinepenguin
Reply +2 123456789123345869
(05/25/2016) [-]
Getting thick brother yes sir.
User avatar #45689 to #45687 - cptmongtard
Reply +2 123456789123345869
(05/24/2016) [-]
Also potentially fighting in Wembley Arena in September which is incredible
User avatar #45686 - harbingerwolf
Reply 0 123456789123345869
(05/24/2016) [-]
Would here or the advice board be the place to all about checkin ur balls?
Not sure if i felt a lump on each testicle our out that's meant to be there.
#45695 to #45686 - anon id: 607c8f43
Reply 0 123456789123345869
(05/24/2016) [-]
You'd be better off getting a hooker to check em' than us.
User avatar #45688 to #45686 - maddboiy
Reply +2 123456789123345869
(05/24/2016) [-]
the Doctor would probably be a better person to ask
User avatar #45692 to #45688 - Draigor
Reply 0 123456789123345869
(05/24/2016) [-]
or maybe his uncle
User avatar #45683 - marinepenguin
Reply +3 123456789123345869
(05/24/2016) [-]
I'm going to be switching back to strength days and hypertrophy days now that I've gotten back into a routine.

I'll probably alternate strength and hypertrophy between squats and deadlifts, so that I'm not doing a strength session for both squats and deadlifts within a 2 or 3 day period.

Squats and deadlifts will be for 15-20 reps on hypertrophy days because I hate myself. squats will only be paused on strength days as well
User avatar #45698 to #45683 - studbeefpile
Reply 0 123456789123345869
(05/24/2016) [-]
Eyyy nice man. Get ready for some gains.
User avatar #45699 to #45698 - marinepenguin
Reply +1 123456789123345869
(05/24/2016) [-]
I'm pumped bruh. I've put on almost 5 pounds since Thursday too.
#45675 - jvjpgirl
Reply +1 123456789123345869
(05/24/2016) [-]
User avatar #45685 to #45675 - marinepenguin
Reply +3 123456789123345869
(05/24/2016) [-]
>Washington Post

Probably something about how healthiness promotes thin privilege or some other craziness.
User avatar #45690 to #45685 - jvjpgirl
Reply 0 123456789123345869
(05/24/2016) [-]
disgusting
everytime fat girls ask me: you count calories, right? like they're asking me if I kill little children
I cri
and then they explain to me how they eat healthy but just cant stop eating those 400g of chocolate a day
#45713 to #45690 - baglesbites
Reply 0 123456789123345869
(05/25/2016) [-]
It's kind of sad that a lot of people think that you need to count calories to lose weight, and that all fit people count absolutely everything to the point of obsession. I may not count personally, but when I did it added maybe 5 minutes a day to eat since its just basic math.
User avatar #45691 to #45690 - marinepenguin
Reply 0 123456789123345869
(05/24/2016) [-]
Yeah I can't even hold conversations with people like that.

For guys it's usually that when they're fat or "I have such a fast metabolism and it's IMPOSSIBLE to gain weight".
User avatar #45670 - asotil
Reply 0 123456789123345869
(05/24/2016) [-]
This might be the wrong place to ask, but what would be the best way to pick up a skinny dog who's laying down on his side? Something easy on it's hips would be best I think
#45671 to #45670 - anon id: 57ba16ab
Reply 0 123456789123345869
(05/24/2016) [-]
put it down
User avatar #45672 to #45671 - asotil
Reply 0 123456789123345869
(05/24/2016) [-]
He's fine he just has trouble on the hardwood outside the office is all
#45693 to #45672 - anon id: 607c8f43
Reply 0 123456789123345869
(05/24/2016) [-]
Put a rug on the hard wood?
#45665 - studbeefpile
Reply 0 123456789123345869
(05/24/2016) [-]
Guys I need help. I want to make sure I'm going to low enough squat depth, but I don't really have a good eye for that kind of thing. This is just form practice with 225 - I tried to really sink it to make sure, but I'm not sure if I actually got deep enough...Can anyone help me out with this?
#45714 to #45665 - baglesbites
Reply 0 123456789123345869
(05/25/2016) [-]
What don't you get about "ass to grass"? Your depth is OK but all I see is concrete 0/10 no lift
User avatar #45676 to #45665 - jvjpgirl
Reply +1 123456789123345869
(05/24/2016) [-]
I thought you would never get up
also why do you have a spotlight
User avatar #45715 to #45676 - studbeefpile
Reply 0 123456789123345869
(05/25/2016) [-]
Because it was night in my dilapidated shed.
#45694 to #45676 - anon id: 607c8f43
Reply +1 123456789123345869
(05/24/2016) [-]
You don't have a spotlight on you when you workout? Fuckin pleb.
User avatar #45669 to #45665 - asotil
Reply +1 123456789123345869
(05/24/2016) [-]
Well past depth Mr. Candito
User avatar #45666 to #45665 - marinepenguin
Reply +1 123456789123345869
(05/24/2016) [-]
Hips were below the knees from the very beginning in my opinion.
User avatar #45668 to #45666 - studbeefpile
Reply 0 123456789123345869
(05/24/2016) [-]
Are you sure? Like I said, I really don't have a good eye for form. I can't really tell. I'm not very experienced when It comes to meet legal lifting.
User avatar #45648 - cptmongtard
Reply +1 123456789123345869
(05/23/2016) [-]
Benched 110kg (242lbs) for a good double today, should get it for the triple on Thursday I think. Then gonna move up to get 115 for a double then triple. By the time I get 120 up to a triple, I think I'll be able to hit 130 for a rep. Then 3 plates is just a hop away. All in all, I'm pleased with my strength to weight ratio
User avatar #45652 to #45648 - studbeefpile
Reply 0 123456789123345869
(05/23/2016) [-]
Unless you plan on gaining 30lbs, be ready for that progress to take another couple years.
User avatar #45653 to #45652 - cptmongtard
Reply 0 123456789123345869
(05/23/2016) [-]
Well I've gone from 100kg for 1 to 120 for 1 in 3 months without putting on a lb
User avatar #45654 to #45653 - studbeefpile
Reply 0 123456789123345869
(05/23/2016) [-]
The difference between 120kg and 140kg is much bigger than the difference between 100 and 120.
User avatar #45659 to #45654 - cptmongtard
Reply 0 123456789123345869
(05/23/2016) [-]
But it's not several years difference
User avatar #45661 to #45659 - studbeefpile
Reply 0 123456789123345869
(05/23/2016) [-]
Lol, okay bud, you're more experienced than I am. Go bench 315 as a teen 165er.
User avatar #45674 to #45661 - cptmongtard
Reply 0 123456789123345869
(05/24/2016) [-]
Tell you what, if it takes me several years to hit it, I'll pay $100 into your Paypal. Have you ever hit 3 plates?
User avatar #45682 to #45674 - studbeefpile
Reply 0 123456789123345869
(05/24/2016) [-]
My First 2x Bodyweight Bench Press

Alright, here you go. This is Jonnie Candito, he's a world class powerlifter, and has gotten second place at IPF worlds. His PR in the 165 divison is 330. You look me in the face and tell me you can bench 315 at the same weight, as an amateur, in like 3 months.
User avatar #45680 to #45674 - studbeefpile
Reply 0 123456789123345869
(05/24/2016) [-]
If you don't gain any weight, it will take you at least a couple years, if not longer. I'm not even sure if it's possible for you to bench that much at your weight if powerlifting isn't even your main training focus.

I'm about 65lbs heavier than you, and the bench is my best lift of the three. My PR is 300, and I'm very close to 315. Let me know when you hit 275 bud, because 245 isn't much at all. I hit that when I was about 17.
User avatar #45684 to #45680 - cptmongtard
Reply 0 123456789123345869
(05/24/2016) [-]
Soooo that's a no? I'm 17 and at 269 so trying to out piss me with 245 at 17 isn't gonna do anything.
User avatar #45696 to #45684 - studbeefpile
Reply 0 123456789123345869
(05/24/2016) [-]
242 for a double isn't even close to 269. It's more like 255 tops.

Like I said, go ahead, tell me you'll match world class lifter Candito in a few months. I'm not pissing at you, I'm just trying to get you to not be delusional.
User avatar #45700 to #45696 - cptmongtard
Reply 0 123456789123345869
(05/24/2016) [-]
No, I mean I hit 269 last time I maxed, I'm not saying I'm gonna hit it without gaining a pound at all but I genuinely think I can hit it within the year
User avatar #45701 to #45700 - studbeefpile
Reply 0 123456789123345869
(05/24/2016) [-]
I will be astounded if you bench 315 by the end of the year.
User avatar #45702 to #45701 - cptmongtard
Reply 0 123456789123345869
(05/24/2016) [-]
Stranger things have happened. I train 3 hours minimum a day, 6 days a week. The only thing I can anticipate stopping me is making weight for fights
User avatar #45706 to #45702 - studbeefpile
Reply 0 123456789123345869
(05/24/2016) [-]
I was invincible when I was 17, too...

The stronger you get, the more you have to look out for. You're still young, and you're still relatively new to all of this. Setting unrealistic goals can put a lot of stress on you. Just take it one step at a time, dude.
User avatar #45707 to #45706 - cptmongtard
Reply 0 123456789123345869
(05/24/2016) [-]
Yeah, I'm not expecting a miracle, it was just sort of what I was trying for by the end of the year. I'm not changing my training method for it at all, if it comes it comes
User avatar #45708 to #45707 - cptmongtard
Reply 0 123456789123345869
(05/24/2016) [-]
Muchas gracias for the help tho fam
User avatar #45642 - burpy
Reply 0 123456789123345869
(05/23/2016) [-]
I've noticed that whenever I do curls with my dumbbells, my left arm reaches the point of fatigue considerably sooner than my right arm during the second and third set. Because of this, I simply can't lift as much with my left arm, and I'm afraid it's always going to be much weaker than my right arm if I keep lifting more with it than with my left arm, and that the difference will be more noticable in the future.

Thoughts?
User avatar #45651 to #45642 - studbeefpile
Reply +2 123456789123345869
(05/23/2016) [-]
Stop masturbating.
#45673 to #45651 - anon id: 607c8f43
Reply +2 123456789123345869
(05/24/2016) [-]
That's terrible advice. Jerk off with your other hand twice as much so it can catch up.
User avatar #45641 - marinepenguin
Reply 0 123456789123345869
(05/23/2016) [-]
Strength has already been improving since I've gotten back from Tech School.

Last push session I benched 185 for 3 paused. This time I did it for 5.

Mobile site doesn't allow me to upload it or put it through YouTube anymore, so here's a link.
youtu.be/2gboSaL8KBM

Everything else has been going up as well. Overhead pressing is especially seeing gains.
User avatar #45664 to #45641 - studbeefpile
Reply 0 123456789123345869
(05/23/2016) [-]
Actually I might be able to.
User avatar #45663 to #45641 - studbeefpile
Reply 0 123456789123345869
(05/23/2016) [-]
Idk if I can even explain everything in a comment.
User avatar #45662 to #45641 - studbeefpile
Reply 0 123456789123345869
(05/23/2016) [-]
Your form is fukked up dude.
#45658 to #45641 - anon id: 8f04660b
Reply 0 123456789123345869
(05/23/2016) [-]
Oh dear
User avatar #45660 to #45658 - marinepenguin
Reply 0 123456789123345869
(05/23/2016) [-]
Oh dear?
#45639 - studbeefpile
Reply +1 123456789123345869
(05/22/2016) [-]
"Paused"

This was the third of four singles with 275 at the end of my workout yesterday.

Hit 285 for a suuuper smooth training max, then

255 - 2x5
230x10 touch n go
275 - 4x1
A shitton of triceps cable push downs


Lately I've been doing relatively low volume, higher frequency (benching about every two or three days). Seems to be working well so far.
User avatar #45655 to #45639 - Draigor
Reply +1 123456789123345869
(05/23/2016) [-]
what are you hoping to bench in august?
User avatar #45656 to #45655 - studbeefpile
Reply 0 123456789123345869
(05/23/2016) [-]
Okay, so the state record for my Federation's 220lbs, 20-23 y/o division is 475 squat, 330 Bench, and 525 deadlift. You see, I'm still 19. If I can take the record for the next age bracket, I'll be very happy. I'm pretty sure I can do it, but it has a lot to do with whether or not I'm able to take a break from construction and just train people. The physical toll that job puts on me, takes a lot away from my training. Right now I'm still working my other part time job, and I have 3 clients, so if I can get like one or two more, I should be able to ditch construction for the next few months. If I can do that, I'm confident I can take the record. If not, I just want to bench like 310 on the platform at 220.
User avatar #45667 to #45656 - Draigor
Reply +1 123456789123345869
(05/24/2016) [-]
cool, its nice to have that 4 year cushion to break the record. good luck
#45632 - shadowdoogen
Reply 0 123456789123345869
(05/22/2016) [-]
Alright guys, can I get a basic routine to do to gain muscle and generally be fit? Nothing excessive, just above average.
User avatar #45643 to #45632 - LtMcG
Reply 0 123456789123345869
(05/23/2016) [-]
So with any routine, diet is half the battle. Make sure you count your calories and check your macros.
The type of program I am going to walk you through here is a combination of cardio and weights. Typically you will spend about 25 minutes doing cardio, 10 minutes doing body weight exercises (for the abs), and about an hour of lifting. If you cannot spend that much time in the gym, cut back on the lifting first, follow by the cardio, and then the ab exercises. Cardio will help keep your body fat minimal and burn the most calories. The weights will increase your strength and give you some mass. Body weight exercises will "tone", increase your flexibility, and betters your joint muscles.

-Cardio is the same everyday. You run. Run at your own pace and distance. You should keep your pace so that your heart rate is above 70% of your maximum (if you're in your 20's, above 150). Biking and elliptical are good alternatives. However, they do not burn enough calories and do not get the same workout as a run.

-Weight lifting is broken down into 3 days:
-Day 1: Chest and Back
-Day 2: Shoulders and Arms
-Day 3: Legs

-Abdominal exercises are done everyday just like cardio. It's a short 10 minute circuit that should consistently increased as you complete week by week. Constantly challenge yourself with more reps and less rest.

I'll break down each day in the replies.
User avatar #45644 to #45643 - LtMcG
Reply 0 123456789123345869
(05/23/2016) [-]
Day 1: Chest and Back

-Begin with Cardio. Run for 25 minutes.

-Begin Ab Exercise:
1. 50 crunches
2. 50 flutter kicks
3. 20 leg lifts
4. 20 situps
5. 50 penguins
6. 20 side crunches each side
7. 25 bicycles
Repeat 1-7 one more time.

-Begin Chest and Back lifts:
1. Bench Press (5 sets of 6-8 reps)
2. Barbell Bent Upright Row (5 sets of 6-8 reps)
3. Incline Bench Press (5 sets of 6-8 reps)
4. Lat Bar Pull-down (5 sets of 6-8 reps)
5. Decline Bench Press (5 sets of 6-8 reps)
6. Dumbbell Bent Upright Row (5 sets of 6-8 reps)
7. Incline Cross Over Cable (3 sets of 6-8 reps)
8. Cross Over Cable (3 sets of 6-8 reps)
9. Decline Cross Over Cable (3 sets of 6-8 reps)
10. Pullups (5 sets of 6-8 reps)
User avatar #45645 to #45644 - LtMcG
Reply 0 123456789123345869
(05/23/2016) [-]
Day 2: Shoulders and Arms

-Begin with Cardio. Run for 25 minutes.

-Begin Ab Exercise:
1. 50 crunches
2. 50 flutter kicks
3. 20 leg lifts
4. 20 situps
5. 50 penguins
6. 20 side crunches each side
7. 25 bicycles
Repeat 1-7 one more time.

-Begin Shoulders and Arm lifts
1. Standing Barbell Upright Press (5 sets of 6-8 reps)
2. Sitting Barbell Upright Press (5 sets of 6-8 reps)
3. Standing Barbell Upright Raise (5 sets of 6-8 reps)
4. Sitting Dumbbell Military Press (5 sets of 6-8 reps)
5. Front and Side Shoulder Dumbbell Raises (3 sets of 6-8 reps)
6. Barbell Curls (5 sets of 6-8 reps)
7. Laying Barbell Tricep Extension (5 sets of 6-8 reps)
8. Preacher Curls (5 sets of 6-8 reps)
9. Preacher Tricep Extension (5 sets of 6-8 reps)
10. Seated dumbbell Curls (5 sets of 6-8 reps)
11. Seated Dumbbell Tricep Extension (5 sets of 6-8 reps)
12. Hammer Curls (5 sets of 6-8 reps)
13. Rope Press Tricep Extension (5 sets of 6-8 reps)
User avatar #45646 to #45645 - LtMcG
Reply 0 123456789123345869
(05/23/2016) [-]
Day 3: Legs

-Begin with Cardio. Run for 25 minutes.

-Begin Ab Exercise:
1. 50 crunches
2. 50 flutter kicks
3. 20 leg lifts
4. 20 situps
5. 50 penguins
6. 20 side crunches each side
7. 25 bicycles
Repeat 1-7 one more time.

-Begin Leg Lfits
1. Squats (5 sets of 6-8 reps)
2. Deadlifts (5 sets of 6-8 reps) (to maximize gains, every leg day, switch between stiff legged, sumo, Romanian, and regular deadlifts)
3. Front Squats (5 sets of 6-8 reps)
4. Calf Raises (5 sets of 6-8 reps)
5. Leg Press (5 sets of 6-8 reps)
6. Leg Curls (5 sets of 6-8 reps)
7. Leg Extensions (5 sets of 6-8 reps)
8. Forward/Back Lunges (5 sets of 6-8 reps)
User avatar #45647 to #45646 - shadowdoogen
Reply 0 123456789123345869
(05/23/2016) [-]
But what if I can't go to a gym and do not own weights at home?
User avatar #45650 to #45647 - LtMcG
Reply 0 123456789123345869
(05/23/2016) [-]
Still run approx. 25 minutes a day, do the abdominal workout, and a ton of pushups and squats.
User avatar #45649 to #45647 - cptmongtard
Reply 0 123456789123345869
(05/23/2016) [-]
200 pushups
200 decline pushups
100 pullups
Every single day. That's what I did when I was in training and it put my strength up
#45630 - KMD
Reply +1 123456789123345869
(05/22/2016) [-]
Had some burger and poutine today the Rita's challenge and I'm pretty sure I've got some renal failure from the sodium going on. Kidneys are hurting as fuck and back feels very hot over the kidney area. If I don't make it, please spread my ashes in golds gym-Venice beach.
User avatar #45633 to #45630 - burpy
Reply +2 123456789123345869
(05/22/2016) [-]
I'll put some of them in the chalk bucket so your remains can help others keep a proper grip.
#45625 - asotil
Reply +5 123456789123345869
(05/21/2016) [-]
dudeweedlmao ohayōgozaimasu
User avatar #45623 - wertgf
Reply 0 123456789123345869
(05/21/2016) [-]
Went to the gym for the first time today (got one a few doors down in my student accomodation)
Just a bit of cardio, shoulder press, and another one which I can't remember the name of.

Everything hurts now, but I kinda feel good. should be the start of a good thing.
User avatar #45677 to #45623 - jvjpgirl
Reply 0 123456789123345869
(05/24/2016) [-]
just remember , for the pain to go away, you need to go back and workout again
User avatar #45681 to #45677 - wertgf
Reply 0 123456789123345869
(05/24/2016) [-]
I'm going back later and doing some more.
#45622 - asotil
Reply +5 123456789123345869
(05/21/2016) [-]
I call this one "Bold & Brash"

Pre-cut "flex" to join the party. Starting the 50lb cut tomorrow for August meet
Going to be doing my normal heavy lifting on Tuesdays and Thursdays, the rest of the week will be high rep/low weight and lots of accessories. Saturday's gonna be cardio and more accessory, rest on Sunday. Probably late June or Early July I'll reverse the two

RIP Squat/Bench, I had only just learned to love ye
#45634 to #45622 - anon id: c6d92e79
Reply 0 123456789123345869
(05/22/2016) [-]
More like "belongs in the trash"!
User avatar #45631 to #45622 - studbeefpile
Reply 0 123456789123345869
(05/22/2016) [-]
Fukkin august is the month of meets, mayne. I'm competing in august, ur competing in august, one of the CYM unlcos is competing in august. Goodness.

I bet I'll out-total you.
#45629 to #45622 - baglesbites
Reply +1 123456789123345869
(05/22/2016) [-]
Bold & Brash? More like belongs in the trash! HAHAHAHAH nice guns bruh
User avatar #45628 to #45622 - teoberry
Reply 0 123456789123345869
(05/22/2016) [-]
big unit
#45620 - marinepenguin
Reply +2 123456789123345869
(05/21/2016) [-]
The One and Only, you wanted legs, so here's my pasty, hairy legs.
#45678 to #45620 - jvjpgirl
Reply +1 123456789123345869
(05/24/2016) [-]
get on my calf lvl
#45679 to #45678 - marinepenguin
Reply +1 123456789123345869
(05/24/2016) [-]
Calf gains are hard to come by.
User avatar #45627 to #45620 - the one and only
Reply 0 123456789123345869
(05/21/2016) [-]
Still good. Yoy.
#45624 to #45620 - studbeefpile
Reply +2 123456789123345869
(05/21/2016) [-]
i fuk u bud. this pic is months old and I've only gotten bigger.

jk, not bad....

.... for a skeleton
User avatar #45626 to #45624 - marinepenguin
Reply 0 123456789123345869
(05/21/2016) [-]
You are 3 inches shorter and 40 pounds heavier than me. If you didn't have bigger legs than me I would have been disappointed.
#45621 to #45620 - marinepenguin
Reply +1 123456789123345869
(05/21/2016) [-]
User avatar #45604 - Sinrik
Reply +1 123456789123345869
(05/21/2016) [-]
ok fitness junkies need some help i need some exercises for extremely weak back muscles i am a couch potato who is tired of being a couch tater if anyone knows of any it would be greatly appreciated thank you for reading
User avatar #45607 to #45604 - LtMcG
Reply +2 123456789123345869
(05/21/2016) [-]
There are a few back exercises. With any back exercise, it's also important to look into the minor muscles that will be worked with it such as legs and shoulders. This will increase your form and decrease your chances of injury.

See replies:
#45608 to #45607 - LtMcG
Reply +3 123456789123345869
(05/21/2016) [-]
Barbell Bent Upright Row:

-Start with both hands on the barbell approx. shoulder width apart or a little wider
-The bar should be rest right on top of your knees
-It's important to keep your back a complete straight platform
-Push your butt outward in order to get the 'bent' factor
-Knees bent in order to avoid passing out
-Pull the bar to the bottom of your chest; The bar should touch your body
-Return the bar to your knees
#45609 to #45608 - LtMcG
Reply +3 123456789123345869
(05/21/2016) [-]
Dumbbell Bent Row:

-Pretty much the same as the barbell, however we are using one arm at a time
-Space your legs out in order to keep your balance
-Use a bench/table/rack in order to keep your balance
-In order to get full extension, the dumbbell starts by your feet and stops when it is right next to your chest
User avatar #45617 to #45609 - burpy
Reply +1 123456789123345869
(05/21/2016) [-]
Nice, I'm gonna need this one
#45610 to #45609 - LtMcG
Reply +3 123456789123345869
(05/21/2016) [-]
Lat Bar Pull-Down:

You probably see these all over the gym. They can really focus on the back if done right

-Start with the bar held against your chest
-Lean back slightly like in the picture in order to make it seem you are offering yourself
-Slowly let the bar back up until your arms are fully extended
-Do NOT lose your bent form
-Do NOT let the bar pull your ass off the seat
-Once your arms are fully extended, pull the bar back to your upper chest until it touches

You might see some people do almost the exact same exercise except they pull the bar behind the neck. That exercise is for shoulder and tricep strength.
#45611 to #45610 - LtMcG
Reply +3 123456789123345869
(05/21/2016) [-]
Good Mornings:

-Pinch your shoulders together so that the bar is resting on your lats and not your neck
-Slightly bend your knees for circulation
-Put your feet slightly less than shoulder width apart (will reduce hip flexor usage the less you go)
-Begin by bending forwards keeping your back straight and butt out
-Once you reach a parallel position with the ground, return to the starting position
-You may have to push your butt more outwards like a squat in order to achieve parallel
#45637 to #45611 - sedativechunk
Reply 0 123456789123345869
(05/22/2016) [-]
GIF
I'm sorry but that move looks terrible for the lower back, I would NEVER recommend someone do that. I personally hate that as well as stiff leg deadlifts. Sinrik, if you'r gonna do back exercises, for the love of god be VERY VERY careful with the lower back, and start with LIGHT weights with any back exercises until you develop the strength .

I've had a herniated disc for five years now in my lower back. It is NOT fun having a back injury. They are usually permanent. You can overcome them, but the pain is almost always there. Part of my spine always constantly pushing on the nerves in my back, it SUCKS. I would avoid exercises that put any kind of pressure on the lower back. I just don't think it's worth the risk. I like all the other exercises posted, especially pull ups, which actually take pressure off the spine. I would also recommend reverse flies for some good upper real delt and back strength. But I would avoid lower back exercises. I'm sure people here will probably disagree to the end of the world and say "proper form" but I've been weight training a very long time, I would never do anything that puts pressure on the lower back like that exercise.
#45640 to #45637 - baglesbites
Reply 0 123456789123345869
(05/22/2016) [-]
I have a lower back injury from outside of the gym, it was pretty bad when it first happened. Like just standing for extended periods of time was excruciating and I had to stop hitting most lower body lifts. Well, my lower back muscles atrophied to some degree, and my back pain didn't go way. I reintroduced light squats and deads and it helped reduce the pain in weeks. I'm still working with light weights but they're creeping back up and my back feels great.
#45612 to #45611 - LtMcG
Reply +3 123456789123345869
(05/21/2016) [-]
Pullups (not chinups):

-Grip the bar so that your palms face away from you
-Start in a hanging position with your arms fully extended
-Using your arm and back muscles, pull yourself up until your adam's apple is at the bar
-Release yourself back down until your arms are fully extended again

If you are struggling, use a bench or a stool to have your feet stand. Give yourself a slight kick and reach the upper position and HOLD it there for 5 seconds, then release yourself back down slowly. Repeat this until you achieve the ability to pull yourself up on your own.

Another way to deal with the struggle is to use a flex band. Wrap the flex band around one of your knees and the bar. The flex band will pull you upwards reducing the amount of weight you have to pull.
User avatar #45616 to #45612 - marinepenguin
Reply +1 123456789123345869
(05/21/2016) [-]
Good shit
User avatar #45614 to #45612 - Sinrik
Reply +1 123456789123345869
(05/21/2016) [-]
thank you so very very much
#45598 - marinepenguin
Reply +2 123456789123345869
(05/21/2016) [-]
So, Studbeefpile I measured my arms, and I'm officially the owner of 16.5inch guns.

So, obviously to keep myself sane I'll be using obvious coping mechanisms like having sick veins
User avatar #45605 to #45598 - the one and only
Reply 0 123456789123345869
(05/21/2016) [-]
Legs, legs, legs!
User avatar #45606 to #45605 - marinepenguin
Reply +1 123456789123345869
(05/21/2016) [-]
Boy whatchu got to say about my legs?!
User avatar #45613 to #45606 - the one and only
Reply 0 123456789123345869
(05/21/2016) [-]
I wanna see them, mr. Zues.
User avatar #45615 to #45613 - marinepenguin
Reply +1 123456789123345869
(05/21/2016) [-]
Will post later.
User avatar #45599 to #45598 - studbeefpile
Reply 0 123456789123345869
(05/21/2016) [-]
Nice, bud nice. I honestly feel lucky to have veins at all, considering I'm at 100% bf....in fact, I'm not really even sure how that's possible....oh well.

Speaking of arms and veins and shit, I've been doing a shitton of grip work lately. My goal is to have my forearms be within a couple inches of my upper arms. Is such a thing even possible? Will I even have vice-grips for hands?
User avatar #45600 to #45599 - marinepenguin
Reply 0 123456789123345869
(05/21/2016) [-]
Having bigger than 16 inch forearms is an impressive feat, I want to say the biggest forearms on a bodybuilder was like almost 18 inches. You could get them really good sized though.
User avatar #45601 to #45600 - studbeefpile
Reply 0 123456789123345869
(05/21/2016) [-]
I think they're like 13 right now, I'd like them to get up to around 15 or 16. I think that's possible in the long run
User avatar #45602 to #45601 - marinepenguin
Reply +1 123456789123345869
(05/21/2016) [-]
It's definitely something to shoot for. But it may end up being a 5 year goal.
User avatar #45603 to #45602 - studbeefpile
Reply 0 123456789123345869
(05/21/2016) [-]
It tru, I know how slowly arms grow for natties
#45596 - gomugomuno
Reply 0 123456789123345869
(05/20/2016) [-]
i tried to do some pull up or whatever you call em. after about 5 or 6 i got tired stopped for a minute and then did a few more now about 14 hrs later i have back pain in the area shown in image is this because of the pull ups. i noramaly dont do any kind of weight or strength stuff mostly just running for an hour. this was the only thing i did different today
User avatar #45619 to #45596 - LtMcG
Reply +1 123456789123345869
(05/21/2016) [-]
This is normal. Your body is responding to something it is not used to. Try some stress relieving stretches that focus on your back and shoulders before and after your exercise.