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#28296 - liftingexplain (03/24/2015) [-]
Hello /fit/ board.
User avatar #28323 to #28296 - marinepenguin (03/24/2015) [-]
Don't let us down boy.
User avatar #28320 to #28296 - Draigor (03/24/2015) [-]
Your username bears great responsibility
User avatar #28321 to #28320 - liftingexplain (03/24/2015) [-]
I'll do my best.
#28237 - unncommon (03/24/2015) [-]
I revised my routine to match what I feel will work the best for increasing lifts.
Back when I was hitting the football workout for my school I noticed that I could clean like a fucking mad man, I'm talking about being able to out clean Consuela. And now at 5 reps I'm cleaning substantially less than I did a few months ago, but it's not just that, I can't progress at all! I'm cleaning 30lbs less, have worse form, and am sucking wind like a Black and Decker. I realized that I got so fucking awesome at the clean by breaking it down on a regular basis and by doing countless reps of supporting exercises. I made this routine to hit 5 of my favorites and some of the most practical. The only exercise/movement that isn't really broken down is the squat, but I make up for it by doing front squats twice a week.
Let me know what you guys think.
User avatar #28245 to #28237 - marinepenguin (03/24/2015) [-]
I agree with studbeefpile. I got no problem with the movements themselves. It's the sets and reps I got a problem with. Plus it just seems like a ton of extra work for a program that's supposed to make you faster and more athletic.
User avatar #28247 to #28245 - unncommon (03/24/2015) [-]
I'm an adult, I'll write that shit in runic if I want to. But in all fairness it does make more sense sets x reps, I'm just used to it other way around. But it's a lot of work because you're only hitting the exercise once a week.
User avatar #28248 to #28247 - marinepenguin (03/24/2015) [-]
What's the goal of this program. what are you trying to accomplish?

I'll be able to give a better critique if I knew what you were trying to do.
User avatar #28252 to #28248 - unncommon (03/24/2015) [-]
Also bigger, faster, stronger bro.
User avatar #28253 to #28252 - unncommon (03/24/2015) [-]
Mainly faster and stronger.
User avatar #28257 to #28253 - marinepenguin (03/24/2015) [-]
If you are going for strength and speed over size, keep the main lifts for around 3-5 reps. Plus you are good with the Olympic lifts, cleans and push presses.

Keep doing those farmers walks though man. Add in sprints as well, sprinting is a skill more than an ability you are born with. Sprinting combined with explosive lifts will do wonders.
User avatar #28262 to #28257 - unncommon (03/24/2015) [-]
Also I will attempt to add sprints, those are good.
User avatar #28263 to #28262 - marinepenguin (03/24/2015) [-]
I'm not trying to completely dissect your program btw, just giving my opinions. If you feel like what you have works then stick with it.

And yeah deadlifts were working for a while with 10, but I always do either deadlifts or power cleans, never both at once. They both put enormous stress on the posterior chain, so having both in the same week could really be a struggle, it could be worth a shot though.

Personally, I'd take your arm day and make a huge conditioning. Sprints, long farmers walks, tire flips, shit like that. Fat burning, mind crushing, and endurance building. Be a beast of a day for sure.
#28266 to #28263 - unncommon (03/24/2015) [-]
What I've got so far, I've been making edits and like the collaboration effort.
User avatar #28270 to #28266 - marinepenguin (03/24/2015) [-]
I agree with a lot of what studbeef said. But it's looking a lot better so far.
User avatar #28261 to #28257 - unncommon (03/24/2015) [-]
Well the only main lift that I have for higher than 5 reps is deadlift, that's because you said that you were having a lot of luck with 10 rep DL's.
#28250 to #28248 - unncommon (03/24/2015) [-]
Here, I've made some sight revisions based on your little critique !! I even changed it to sets x reps !!
User avatar #28255 to #28250 - marinepenguin (03/24/2015) [-]
Question, are you doing overhead and deadlift both on Tuesday?
#28256 to #28255 - unncommon (03/24/2015) [-]
No, that's supposed to be Thursday.
User avatar #28259 to #28256 - marinepenguin (03/24/2015) [-]
Also, if you are going for performance over size, you don't need an arm day. Unless you just really like arm day and don't want to sacrifice it.
User avatar #28239 to #28237 - studbeefpile ONLINE (03/24/2015) [-]
That program looks terrible. I'm sorry, I'm not trying to knock you or anything, but that program looks absolutely terrible.
User avatar #28240 to #28239 - unncommon (03/24/2015) [-]
It's okay, I posted this for criticism before I put it into effect. Why do you think it's terrible?
User avatar #28243 to #28240 - studbeefpile ONLINE (03/24/2015) [-]
- but 3 sets of 8 would make a bit more sense
User avatar #28242 to #28240 - studbeefpile ONLINE (03/24/2015) [-]
Okay, firstly, are the rep schemes written Sets x Reps, or Reps x Sets? Because typically things are written as Sets x Reps, because spoken out loud it makes sense to say 'Three sets of Eight' or whatever. I ask because stuff like 8 sets of 3 on flies is completely ridiculous.
User avatar #28244 to #28242 - unncommon (03/24/2015) [-]
Reps x Sets
User avatar #28254 to #28244 - studbeefpile ONLINE (03/24/2015) [-]
Okay, well that makes it a bit less bad. (In the future though, programs are conventionally written as Sets x Reps.

Okay, I'm gonna break it down day by day.

Monday isn't too bad. It isn't great, but it's not terrible.

Tuesday is fucked up. Firstly, you should always start the day with the main heavy compound. Stiff legs are an accessory to deadlifts, not the other way around. You should be starting with - and therefore having more energy for - the main movement, which is the deadlift. Secondly, you have front squats just randomly thrown in there with your back day. Front squats are an anterior focused movement (mostly using your quads and transverse abdominis). It doesn't really make sense to have it on that day.

Thursday (I assume it was a typo and you don't actually have two Tuesday workouts). Once again, same problem that tuesday has. You should be starting with the main compound, in this case the Military Press. Also, you put front squats on this day again, and I have no idea why.

Friday. Again, start the workout with the main movement, cleans. You're starting a lot of these days with accessories, and that's just plain silly. By fatiguing supporting muscles before doing the main lifts, you're setting yourself up for injury.

Saturday. Arm days are fucking retarded and completely useless for beginners. Throw in curls with pull/deadlift day, and throw in triceps push downs on one of your push days. I have literally never had a dedicated arm workout, and I have 15 inch arms, which is well proportional to the rest of my body.

The program also doesn't include back squats at all, which is a huge oversight. I also don't think you need nearly that much movement variety, especially as a beginner.

Really you shouldn't be writing your own program. There are plenty of tried and true programs out there already that you'll make far better gains with.
User avatar #28260 to #28254 - unncommon (03/24/2015) [-]
I was hitting a 225lb clean & jerk with ~165lb BW, which isn't too shabby for a high school athlete.
User avatar #28265 to #28260 - studbeefpile ONLINE (03/24/2015) [-]
What's your bench squat and dead?
User avatar #28268 to #28265 - unncommon (03/24/2015) [-]
It's not that high anymore though, I'll be honest.
User avatar #28267 to #28265 - unncommon (03/24/2015) [-]
Was
Squat: 280 - 300 (around there, I didn't max often with it)
Dead: 330
Bench: 240 - 250

I haven't maxed since I recovered from my wrestling injury so Idk it now.
User avatar #28269 to #28267 - studbeefpile ONLINE (03/24/2015) [-]
Those are still pretty newbie numbers. Bench is half way decent, but regardless those would generally still be considered novice. Not putting you down or anything, but there are simpler, more efficient ways to make gains at your level.
User avatar #28281 to #28280 - studbeefpile ONLINE (03/24/2015) [-]
I honestly always thought that 'relative' strength was kinda silly. There's too many variables when it comes to bodyweight. You're probably like 5'6, right?

Generally I say anything under a 250 bench (like I said, you're doing good there), under a 300 squat, and under a 400 deadlift, is still relatively new. It's not too difficult to get to those numbers. A few months of good training will get most people there pretty easily. Once you get over 400 on the deadlift, things typically start to get pretty slow, and takes smarter training to get going.

Once again, I'm not trying to talk down to you or anything, those just aren't super high numbers.
User avatar #28282 to #28281 - unncommon (03/24/2015) [-]
I'm 6'2. And yeah they're pretty low, but I'm working on increasing them.
User avatar #28283 to #28282 - studbeefpile ONLINE (03/24/2015) [-]
You're 6'2 and weigh 160??!?!? what?!
#28284 to #28283 - unncommon (03/24/2015) [-]
I'm 165 now, but yeah. I'm not really skinny though.
User avatar #28285 to #28284 - studbeefpile ONLINE (03/24/2015) [-]
You really don't look like you'd weigh 165 at 6'2.
User avatar #28293 to #28285 - marinepenguin (03/24/2015) [-]
He's just incredibly lean. It's like as if I were like 185-190. Unncommon is in good shape. Wish I was as lean and mean as him to be honest.
User avatar #28294 to #28293 - studbeefpile ONLINE (03/24/2015) [-]
Yeah he's definitely in good shape, he's just not a great lifter. My brother is in the same boat. He looks great and is super healthy, but his numbers aren't very impressive.
User avatar #28295 to #28294 - marinepenguin (03/24/2015) [-]
Numbers don't mean everything to everybody. I'm not incredibly concerned with numbers either. I'd prefer to be fast, agile, healthy, and well conditioned. Sure, I'd like to have a 300 pound bench, 450 squat, and 500 pull, and I plan to someday, but I'm more focused on other things as well that I think are more important. You're a powerlifter, your whole sport revolves around technique and numbers, so of course you judge numbers much more highly.
User avatar #28304 to #28295 - studbeefpile ONLINE (03/24/2015) [-]
Yes, I get that. I'm not knocking that mentality at all.

He asked if his program looked good for progressing with weights, and I gave him my answer based on my years of experience lifting with different programs and styles. I get that numbers don't mean everything to him, but that doesn't change the fact that certain things are going to work better for him at his level - his level being based on his numbers. That doesn't mean I'm disrespecting him at all, that just means I'm giving him honest advice, based on his experience level, based on his numbers.

unncommon you should read this too.
User avatar #28305 to #28304 - marinepenguin (03/24/2015) [-]
Good points.

And you can't ignore that having more strength can translate really well into athletics, depending on the sport anyways.
User avatar #28289 to #28285 - unncommon (03/24/2015) [-]
I don't have my license anymore because the cops took it or else I'd show you that I'm 6'2". Idk what to tell you man.
User avatar #28290 to #28289 - studbeefpile ONLINE (03/24/2015) [-]
I believe you, it's just odd. You're a rare case. There's a lot of variables that come into play with weight, so it's definitely possible, it's just a little odd.
User avatar #28291 to #28290 - unncommon (03/24/2015) [-]
Yeah I see others that are 6' & 170 that look pathetic. But I guess I can try out SL for a little but until I get my strength back up and then some. I might be rushing back into things. If it doesn't increase my weight then I'll just go back to what I was doing.
User avatar #28292 to #28291 - unncommon (03/24/2015) [-]
On second thought I probably won't.
#28286 to #28285 - unncommon (03/24/2015) [-]
What do ya know, you're right.
User avatar #28279 to #28269 - unncommon (03/24/2015) [-]
I put this together to increase my weight for those based on my experience with what increases my 1RM the best. Before I broke down the clean and jerk on a regular basis I came to the football/weightlifting program with a 1-plate clean and jerk. After a couple weeks I was hitting 170, then a few more weeks later I was slapping on 2-plates. I got so good at the Clean and Jerk that the coaches pulled me out of classes to demonstrate form and coach those who were just learning the movement.
I'm a simple guy. Repetitive mechanics works very well for me.
User avatar #28271 to #28269 - marinepenguin (03/24/2015) [-]
Those aren't novice numbers at all man. Hes 160 pounds. Benching 80+ pounds over bodyweight, and squatting close to double bodyweight is pretty decent. Hes not intermediate, but he's definitely doing okay for himself so far.
User avatar #28273 to #28271 - unncommon (03/24/2015) [-]
I was 160 at the time, then I went up to 170 trying to eat more, now I'm like 165.
User avatar #28272 to #28271 - studbeefpile ONLINE (03/24/2015) [-]
Novice is the thing before intermediate...
User avatar #28274 to #28272 - marinepenguin (03/24/2015) [-]
Whoa hold up.

Novice -> Beginner -> Intermediate -> Advanced -> Elite

This is how I've always described it. I think of novice as like, completely new. Benching under bodyweight, squatting barely over bodyweight. Terrible and awkward technique.
User avatar #28275 to #28274 - studbeefpile ONLINE (03/24/2015) [-]
Naw man. Beginner is just that. A beginner. A novice has experience, just not much.
User avatar #28276 to #28275 - marinepenguin (03/24/2015) [-]
Well I didn't come up with that, it's generally what I've been told and read. And I like it better, if you only have 3 categories, a beginner lifter could vary Widely. I like the 5 groups because it can better describe the level of an individual. Just a preference thing I suppose.
User avatar #28277 to #28276 - studbeefpile ONLINE (03/24/2015) [-]
I just looked up the definitions to both novice and beginner, and they're pretty much exactly the same. Just semantics I guess.
User avatar #28258 to #28254 - unncommon (03/24/2015) [-]
I'm not a beginner, I've been an athlete for years and working out since like the 10th grade. And I've found that putting the compound movement last works the best because if your exhaust all of your energy on the first workout then you won't have anything left for the rest. That's just in my personal experience. I like designing workouts because they revolve around my needs and how I function while working out. Those big lifts require big weight which takes a big toll. Smaller lifts don't take as much. Also having an arms day alone makes sense, because when someone does work arms they usually are after other exercises, like chest and tri's for example, you've already hit your tri's doing bench so they're not going to grow how you like them because you can't work them efficiently. I put arms at the end of the week so that way it doesn't interfere with other lifts.
User avatar #28264 to #28258 - unncommon (03/24/2015) [-]
Also front squats are an accessory to deadlifts
User avatar #28246 to #28244 - marinepenguin (03/24/2015) [-]
Ahhhhhh. Then its not too terrible then. I still wouldn't do so much volume on some days.
#28235 - jackdogjackasdf (03/24/2015) [-]
Hello fit, I don't go on this board much, but i need advice. I am 15 y/o 5ft 9in 170 pounds. the majority of it is fat but i'm somewhat fit. my exercising is walking about a mile a day, but when theres no snow i bike 7 miles 4 times a week. I want to be toned by june for class night with this girl who i just found out has a crush on me. I don't have any equipment.
User avatar #28328 to #28235 - loomiss ONLINE (03/24/2015) [-]
I second marinepenguin.
Also, I can't see you so I am not sure how much muscle you have, but if you just lose fat you'll turn into twig. So you gotta really balance your cardio and lifting. I assume you go to highschool, try using the free gym hit the main lifts.
Have a decent diet too, although i know that can be hard in high school
#28287 to #28235 - John Cena (03/24/2015) [-]
Pull ups, push ups, sit ups. Continue biking and try running. And try to improve you're diet.
#28288 to #28287 - John Cena (03/24/2015) [-]
*your
User avatar #28251 to #28235 - marinepenguin (03/24/2015) [-]
If you just want to go for a fit look, getting really good at pull ups, pushups (and it's near infinite variations), and sprints along with your biking should be plenty.
#28233 - studbeefpile ONLINE (03/24/2015) [-]
This.

The true face of aesthetics. Grace under pressure. Majesty in distress.

Jk, shit's ratchet as fuck. This picture was taken on rep number 2, at second number 4, of a 5 count pause with 225. I thought it looked funny, so I figured I'd share it with you guys.

caption: this kills the man
User avatar #28278 to #28233 - marinepenguin (03/24/2015) [-]
Also, I have an extremely similar bat man shirt.
User avatar #28236 to #28233 - marinepenguin (03/24/2015) [-]
You kinda look like the "aliens" guy.
#28241 to #28238 - marinepenguin (03/24/2015) [-]
Aliens confirmed to only hypertrophy their brains.
User avatar #28230 - iamthou (03/24/2015) [-]
gonna start tomorrow waking up earlier then start getting into the habbit of working out every morning, i'm going to start with biking tomorrow to help wake me up, i'm also going to try and drink less pop, my goal is to increase my stamina and atleast have somewhat of an ab, any advice?
User avatar #28249 to #28230 - marinepenguin (03/24/2015) [-]
If you want to get abs, you'll actually have to work them as well. Biking and less soda is a great step in the right direction, but also add in ab work like planks, hanging leg raises, weighted reverse crunches, Pavlov presses, etc.
User avatar #28229 - marinepenguin (03/24/2015) [-]
Left shoulder is being a bitch. It pops and hurts doing most shoulder movements. It doesn't hurt a lot, just a dull ache. I may try some overhead presses with a rack set at nose height, some guys have told me that is easier on your shoulders. If that at all hurts, I may just take a break from shoulder work for a month or two. Would prefer to keep myself from getting a serious shoulder injury.
User avatar #28232 to #28229 - studbeefpile ONLINE (03/24/2015) [-]
Make sure you're properly pinning your shoulders when you bench. Benching wrong can definitely fuck up your shoulders.
User avatar #28234 to #28232 - marinepenguin (03/24/2015) [-]
I'm not worried about my bench, I have no pain or strain while benching. It's only after my shoulder day that I feel any ache. Although I'll remember that to see if it helps.
User avatar #28231 to #28229 - marinepenguin (03/24/2015) [-]
Pin presses and using the Smith machine for specific movements is extremely pain free. So I'll probably stick to those for a while.
#28227 - perfectcomment (03/24/2015) [-]
Hey guys, trying to sort my diet out for starting the gym.

I have a general idea of what I think will be good (budget) and after browsing videos of what other bodybuilders are eating, i think it should be okay.

I'll count the calorie intake as I go along I guess

Breakfast

3 x choc weetabix
2 x slices of toast

Lunch

www.youtube.com/watch?v=4JaJv90L0ao I saw this video but I wasn't sure it was an actual meal for this guy. It's 1000 calories so I assume it is but I just need to know if it's a viable meal and I won't get hungry. If this is good, (I think he has a good physique too) then I'll buy the stuff for it now and I can have 3 months wortth of lunches ready and waiting.

Dinner

I was thinking a tin of beans, a chicken breast and a portion of uncle bens rice bags. It's also what this guy does as a cheap and quick easy meal.


What's your guys' opinion? I'd love feedback for it. I want to diet correctly and start gym at the same time without any period in between so I can just focus on the gym.
For more info, I'd be going to the gym 5 times a week so working each major body part on a different daily basis. Legs one day, abs another etc etc.

Thanks!

pic unrelated
User avatar #28219 - nyawgga (03/23/2015) [-]
How long did it actually take for you to gain muscle weight when you were a beginner?

I've been at this for about three months with an actual gaining diet. I've gained about 8 lbs, but I'm afraid that its all fat.

Strength gains are definitely there, but I want the aesthetics too.
User avatar #28228 to #28219 - Draigor (03/24/2015) [-]
If you can honestly say that you're putting the work in and you're eating enough, then you're doing just fine dude
User avatar #28223 to #28219 - marinepenguin (03/24/2015) [-]
Within 4-5 months I had gone from 145 to 175. Barely gaining any fat seemingly.
User avatar #28217 - animedudej (03/23/2015) [-]
whelp, tommorow i'm going on a skii trip with my class, last time i went skiing i think i ate shit and nearly cracked a rib, lets hope i dont snap my leg or some shit this time :S
#28206 - dehumanizer (03/23/2015) [-]
ok so today i dl 90kg for the first time, the problem was from my hands, my blisters cant heal fast enough and its really slowing my progress, should i put some band aid when i dl or something? its not really about grip strenght more like flesh...strenght? anyone else got a problem like this

>inb4 use gloves

t. no
#28220 to #28206 - nyawgga (03/23/2015) [-]
I have really thick callouses on my hands from working construction, and whenever I do too many pullups or DL's they get ripped off and I bleed all over the fucking place.

I once tried wrapping my hands with electrical tape (hence I'm an electrician) and while it did help, it squeezed the fuck out of my knuckles and hurt for a while.

I would just suggest using boxing tape.
User avatar #28207 to #28206 - Draigor (03/23/2015) [-]
Chalk helps & make sure you're not picking at your calluses.
#28208 to #28207 - dehumanizer (03/23/2015) [-]
will it? i kinda tried to use cement from the broken wall but it only made my grip worse

would chalk from well chalkbroad work? pritty sure its the same stuff
User avatar #28210 to #28208 - Draigor (03/23/2015) [-]
Oh and it's not exactly the same stuff as they use for chalkboards. en.wikipedia.org/wiki/Chalk
#28211 to #28210 - dehumanizer (03/23/2015) [-]
bah i''ll improvise
User avatar #28216 to #28211 - Draigor (03/23/2015) [-]
Sometimes ill wrap paper towels on my hands if I'm desperate and have no chalk on me
User avatar #28209 to #28208 - Draigor (03/23/2015) [-]
It will definitely help. You can buy some online, its pretty cheap. www.amazon.com/SPRI-05-60585-Hand-Chalk/dp/B00G8UK
#28200 - nulgath (03/23/2015) [-]
Hi guys, I have a question. There's this girl I really like, and I wanna lose weight before I make a move on her. Problem is, I'm pretty fat. I do cardio every other day, around 30-40 minutes each time. I haven't really paid attention to my diet, and my weight hasn't changed for the past 2 years. As each day goes on, my will to continue trying to lose weight grows weak. Can you guys give me some tips? Is it too late for me?
User avatar #28221 to #28200 - nyawgga (03/23/2015) [-]
I made the same mistake as you for years, until a dude came up to me. What I'm about to tell you is a bit of a disappointment.

Moderate cardio is NOT an effective way to lose fat, rather you only lose muscle. Why would your body ditch its energy resources, when it could just trim down your muscle and make you more aerobic? Your body thinks you just want to get better at running, hence it makes you smaller beneath the fat.

The Solution: High Intensity Interval Training.

Do it every two or three days. Sprint for 20 seconds, walk for 10. Do this eight times in a row. This is the tabata method. You will oxidize fat for an entire 24 hours after you sprint, and you'll even PUT ON a bit of muscle.

I've done it twice now, and I feel fucking amazing. Not only do you spend WAY less time doing shitty cardio, but the happy chemicals released are pretty intense.

Anyways, that's the exercise portion. But it won't mean shit if you aren't eating right, so eat less if you want to lose weight. Go to about 2000 calories a day. No more, no less!!!!!!
#28218 to #28200 - John Cena (03/23/2015) [-]
I don't see how it is physically possible to do 30-40 minutes of strait cardio which I assume is running and not lose weight. Averaging out that is like 2-3 miles at a time. How much would you have to eat to make that not work? Even if you ate 2.5k calories per day you would still lose about a pound a month.

Knowing that, I will assume that you are either lieing about how much cardio you do and the time limit that you do it, or that you eat 4k calories a day. Both of which, have fairly simple solutions.
User avatar #28205 to #28200 - marinepenguin (03/23/2015) [-]
Diet is a huge part of it. If you don't change your diet you'll continue to not see results.
User avatar #28202 to #28200 - envinite (03/23/2015) [-]
1. Eat less, but healthier
2. Move more
4. Stop looking at your weight, look at your body instead and see if you notice differences week after week.

If you can access the gym, it's far better. If you can't, do cardio and bodyweight exercise. Track down your exercise progress and take body pics progress each week.

Also make your move from now. Don't wait until you are fit enough to have more confidence to get around her. It will be too late if you wait. I learned the hard way, bruh
User avatar #28203 to #28202 - envinite (03/23/2015) [-]
Shit, I mean number 3. Dammit Gaben.
User avatar #28198 - cloakndagger (03/23/2015) [-]
So, there's this bible camp I'm going to this summer as one of the group leaders, and they have this huge rock wall set up in the pool that I've never been able to conquer when I was going as a teenager. I've been working on my arms and trying to build as much muscle as I can before it's time to go, but I've noticed that I've been getting stretch marks on my arms. My arms are a major problem area. I've always had noodle arms, even though I've got well-built leg muscles. This is normal, right? Just means I'm building muscle rather fast?

I've been doing pushups and planking constantly whenever I have free time. Pushups and planking is pretty easy to do while relaxing...Well, not relaxing, obviously, but while spending time Netflix binging and shit like that.
User avatar #28189 - redninjaa ONLINE (03/23/2015) [-]
Whats the best way to lose side fat?
User avatar #28196 to #28189 - rommener (03/23/2015) [-]
run forrest
User avatar #28190 to #28189 - marinepenguin (03/23/2015) [-]
By losing fat everywhere. You can't spot reduce.
#28188 - studbeefpile ONLINE (03/23/2015) [-]
Here's da video.   
   
250x3
Here's da video.

250x3
User avatar #28199 to #28188 - Draigor (03/23/2015) [-]
Nice job. saw you post this on gauntlet method; )
#28201 to #28199 - studbeefpile ONLINE (03/23/2015) [-]
Wait, that means you know who I am in real life now!
Wait, that means you know who I am in real life now!
#28204 to #28201 - Draigor (03/23/2015) [-]
Your secret is safe with me
User avatar #28212 to #28204 - studbeefpile ONLINE (03/23/2015) [-]
marinepenguin

are you on the gauntlet method as well?

You guys can send me friend requests if you want...
User avatar #28213 to #28212 - marinepenguin (03/23/2015) [-]
I have no idea what that is.
User avatar #28214 to #28213 - studbeefpile ONLINE (03/23/2015) [-]
It's a facebook group dedicated to lifting information and stuff. Mostly consists of people asking for opinions on certain things, as well as a lot of form checks.

www.facebook.com/groups/gauntletmethod/

Join it, negro!
User avatar #28215 to #28214 - marinepenguin (03/23/2015) [-]
Just sent a request.
User avatar #28191 to #28188 - marinepenguin (03/23/2015) [-]
I'll be there someday.
User avatar #28192 to #28191 - studbeefpile ONLINE (03/23/2015) [-]
What are you maxing right now?
User avatar #28193 to #28192 - marinepenguin (03/23/2015) [-]
I did 255 touch and go in December. Haven't maxed in bench since.
User avatar #28194 to #28193 - studbeefpile ONLINE (03/23/2015) [-]
You could get to where I'm at in a month or so, easy. If you train right, anyway.
User avatar #28195 to #28194 - marinepenguin (03/23/2015) [-]
Well yes, if I were to focus mainly on bench I probably could.
User avatar #28186 - marinepenguin (03/23/2015) [-]
So I figured I'd post my new leg day schedule.

Squats 3x5
Strict RDLs 3x10
Lunges 3x8
Front Squats 3x8-12
Weighted calf raises 4x10
Single legged calf raises 3x15

I Fucking HATE front squats, I suck at them and I want to get better at them, they're just so awkward for me to hold and get comfortable on my shoulders. I know of like 4 different ways to hold the bar and theyre all awful.
User avatar #28222 to #28186 - nyawgga (03/23/2015) [-]
I know, I fucking hate front squats too. My routine requires me to do 3 sets plus a dropset after four sets of back squats.

I haven't been able to do it without needing to puke yet
User avatar #28184 - studbeefpile ONLINE (03/23/2015) [-]
Hit a big PR of 250 for 3, 3, 2 (all paused). Was hoping to get 3x3, but 250 for 3 paused was a PR anyway, so I was happy with what I got. I have a video of one of the sets, I might put it up later if anyone's interested in seeing it.
User avatar #28185 to #28184 - marinepenguin (03/23/2015) [-]
Noice brah.
User avatar #28173 - methylgroup (03/23/2015) [-]
Is it exclusively guys on here? I feel like I never see girls on here asking for fitness advice or sharing their progress. I know the vast majority of FJ is male, but still. It'd be cool to hear a different perspective.
User avatar #28174 to #28173 - marinepenguin (03/23/2015) [-]
Nanako is female. A few girls have come to ask for advise like mariopimp, but I'm pretty sure Nanako is the only consistent female on the board.
User avatar #28224 to #28174 - mariopimp (03/24/2015) [-]
I realized if I stopped drinking soda I'd lose a shit ton of weight without having to workout (lost 8 pounds in one week 130.7 down to 122.5) WOOOO lol
User avatar #28350 to #28224 - hoponthefeelstrain (03/25/2015) [-]
I haven't had a soda in months and not a damn thing changed... on top of consistent workouts :c
User avatar #28225 to #28224 - marinepenguin (03/24/2015) [-]
That always helps!
User avatar #28197 to #28174 - nanako (03/23/2015) [-]
i'm not exactly a regular here, i mostly jkust pop in for help whenever something goes horribly wrong D:

i'm a regular e;sewhere on FJ though, this place has kind of become my new /fit/
User avatar #28226 to #28197 - marinepenguin (03/24/2015) [-]
Well you're around enough to where I knew you were a girl and I could recall your name.
User avatar #28175 to #28174 - methylgroup (03/23/2015) [-]
Oh, really? I had no clue. This whole community is pretty small.
User avatar #28176 to #28175 - marinepenguin (03/23/2015) [-]
Yeah it is small, but I enjoy knowing everyone and being able to see everyone's progress.
User avatar #28177 to #28176 - methylgroup (03/23/2015) [-]
True. It makes it easier to ask for advice and all around friendlier.
User avatar #28180 to #28177 - marinepenguin (03/23/2015) [-]
Although the group has changed a lot. I've been here since the board was first created and there was mexicanfood as the biggest contributor, very rarely has the same group of people stuck around for more than 6 months or so, which makes me like studbeefpile, he's been on the board a long ass time.

Although it's neat to go back and look at super old posts, I was benching like 175 and squatting barely 225 when this board first came around.
User avatar #28182 to #28180 - methylgroup (03/23/2015) [-]
Hahaha, that's what I do now.
User avatar #28183 to #28182 - marinepenguin (03/23/2015) [-]
You'll get there. Took me two years to get from that to where I am now. The more you learn and the better your technique gets, the faster the gains start to come.
User avatar #28161 - marinepenguin (03/22/2015) [-]
So today I'm going to switch up my leg day workout. Normally I do 3-4 alternating sets of leg extensions and Romanian deadlifts, but I'm going to start doing front squats, lunges and maybe some other unilateral leg work while still doing back squats for 5-8. My workouts have gotten a little sporadic lately for work reasons, so I had to stop my sets of 20, but I'm up to doing several sets of 5-8 with 285-295, which is a big improvement. We'll have to see how this new layout goes.
User avatar #28159 - KillinTime (03/22/2015) [-]
hey fj, quick question

what's a good amount of time to rest between sets? atm I'm doing 5 minutes rest for every 25 minute set.
User avatar #28172 to #28159 - studbeefpile ONLINE (03/23/2015) [-]
It completely depends on your goals. For bodybuilding/pump work, 90 seconds is the way to go. For powerlifting/performance work, upwards of a few minutes is the way to go. When I was getting online coaching from George Leeman, he had me waiting a minimum of 3 minutes rest between sets.
User avatar #28160 to #28159 - marinepenguin (03/22/2015) [-]
90 seconds between sets is the standard usually.
User avatar #28156 - hsm (03/22/2015) [-]
How to determine if i'm lifting more weight than i should?

I've been doing that 5x5 program and my deadlift has gone up, its still shit but its gone a lot higher than it was. But i've been told to lift lighter weight because even though i am able to complete my set, my form deteriorates close to the end. I also dont wanna fuck my back up so there's that.

There's another issue tho, i dont know how much weight should i drop and when should i start increasing it again. I wanna go a little light but not have it be turn 2easy4me.

im deadlifting 95kg btw
User avatar #28163 to #28156 - Draigor (03/23/2015) [-]
Which 5x5 program?
User avatar #28164 to #28163 - hsm (03/23/2015) [-]
Day 1: Squats, Bench press, Bent-over barbell rows and a few chinups if i feel like it
Day 2: Squats, Deadlift, Over-head Press and some ab training if i feel like it

Alternate the days with a 1 day break between them
User avatar #28165 to #28164 - Draigor (03/23/2015) [-]
That sounds like Stronglifts. Is that what you're running, or is it just a coincidence?
User avatar #28166 to #28165 - hsm (03/23/2015) [-]
ye boi, doing it the stronglifts way and it seems to be working. Apart from the deadlift which is why this thread exists
User avatar #28167 to #28166 - Draigor (03/23/2015) [-]
Nice, its a solid program. In the Stronglifts pdf, Mehdi talks about deloading. When you fail to complete your required reps, you take 10% off the lift and build your way back up. Think of it as 1step back and 2 steps forward. Deloading 3 times in a row for a certain weight means you should switch from 5x5 to 3x5 for that particular lift. I highly recommend reading this stuff in the pdf in order to get all the details correct.
Form will always deteriorate towards the end due to fatigue. The hard part for beginners is knowing whether or not the form breakdown is significant enough to cause injury. You can upload a video of your set to a form critique group on facebook, r powerlifting(reddit), or even fj (although very few have actually uploaded here).
User avatar #28168 to #28167 - hsm (03/23/2015) [-]
alright thanks man, i'll read the pdf and throw some weight off the bar. Aint gonna make a video of myself but i guess i can ask someone at the gym to spot me
User avatar #28157 to #28156 - derpityhurr (03/22/2015) [-]
drop 10%, start increasing whenever you complete the set
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