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User avatar #19742 - studbeefpile (10/23/2014) [-]
This is the program I wrote, and am currently running. I've been making sickening gains off of it, even while cutting. Just thought I'd share it. By the way, this program has been written by me, specifically for me. If any of you intermediate lifters want to run this program, I think you'll do well with it, but you might wanna change some of the accessory lifts to fit whatever you personally need to work on. Enjoy.
User avatar #19774 to #19742 - TokenWhiteKid (10/24/2014) [-]
This is a bad routine and reminds me of novice self-made routines. You're going to see yourself plateau at intermediate forever as well as developing disproportionate strength

Plus, working out five days a week as a natty is absurd because you don't develop muscle for working it, you develop it from rest days.

Unless you're running a cycle, this isn't going to get you strong. What are your lifts right now (squat, ohp, bench, deadlift)

User avatar #19813 to #19774 - studbeefpile (10/24/2014) [-]
What, got nothing?
User avatar #19789 to #19774 - studbeefpile (10/24/2014) [-]
Also, the idea that naturals can't train more than 3 or 4 days a week is complete bull shit. I compete in Powerlifting, and in both of the meets I've lifted in so far (won 1st in my age and weight class both times, by the way -17, 198), I prep by working heavy 6 times a week for the month leading up to it, and then rest for 7 days before the day of. That's when all the strength comes out.

5 days a week is not nearly too much, especially considering these aren't exactly super long workouts. I did some work online with George Leeman, and the program he wrote me actually had more volume, and it worked pretty well. The only reason I'm not still running it is because I wanted to write something that was completely custom tailored for me - and honestly I still employed a lot of the parameters of his program when writing mine.

Like I said, I compete in Powerlifting, and I've been around the block once or twice. This program is the culmination of countless hours of research, and trial and error. It's working great for me, and I'm happy with my numbers right now.
User avatar #19786 to #19774 - studbeefpile (10/24/2014) [-]
Haven't tested 1RM for squat recently, but I hit 300 for triples and doubles raw (no wraps)

OHP is ~150, I honestly haven't worked it a lot until I wrote it into this program, so It's not super strong.

Bench is 265 as of the last time I tested my 1RM, been a couple months since then though.

Deadlift is 445.

By the way, feel free to critique me, but I might have a hard time hearing you over the sound of the fact that I've gained strength every single week I've run this program, as well as the fact that I've been cutting weight while doing so.
User avatar #19743 to #19742 - studbeefpile (10/23/2014) [-]
SUNDAY - Squats
1 set of 12-20 paused reps *(Progressively Overload from 12 with same weight until hitting 20
Then add weight to 12RM)*
3x3 paused reps at ~30% increased weight from 1st working set
MONDAY - Bench 1
(focus is on strength/getting more reps)
FLAT BENCH: 1 set of 12-20 paused reps*
WEDNESDAY - Deadlift
DEADLIFT: 1 set of 12-20 reps*
YATES ROWS: Overloading sets of 10 reps (adding 10-20lbs per set until 10 reps can no longer be hit)
SHRUGS: 3X8-16
THURSDAY - Bench 2
(focus is on speed)
FRIDAY - Heavy Squat
SQUAT: 3x3
PAUSE SQUAT: 5 heavy singles at static weight
#19748 to #19743 - KungFuZerO (10/23/2014) [-]
Sick workout. Gonna PM you
User avatar #19751 to #19748 - studbeefpile (10/23/2014) [-]
You dildo. You have it set so that only friends can respond to your PMs.
#19753 to #19751 - KungFuZerO (10/23/2014) [-]
Fixed, and friended
#19752 to #19751 - KungFuZerO (10/23/2014) [-]
I didn't even know that was a thing. Which is exactly what a fucking dildo would say.
User avatar #19754 to #19752 - studbeefpile (10/23/2014) [-]
top kek, it's cool.
User avatar #19749 to #19748 - studbeefpile (10/23/2014) [-]
Feel free.
User avatar #19812 to #19749 - TokenWhiteKid (10/24/2014) [-]
I do feel free

I'm american
User avatar #19741 - sekundab (10/23/2014) [-]
This is my 14th day on Ketogenic diet. Any good advice?
#19788 to #19741 - anon (10/24/2014) [-]
Screw that shit, do the Paleo diet.
#19738 - sekundab has deleted their comment [-]
User avatar #19734 - thiotez (10/23/2014) [-]
I ain't got a gym nearby, and I sure as shit don't have any workout equipment to use at home, so what the fuck do I do?
User avatar #19740 to #19734 - marinepenguin (10/23/2014) [-]
You can do bodyweight workouts and buy some weight bags that are cheap to do some shit with. Better then nothing and it'll at least get you shredded a little. You won't be big, but you'll build a decent base of strength that's better then nothing.
User avatar #19739 to #19734 - studbeefpile (10/23/2014) [-]
Push ups, Pull ups, squats.

You won't get huge, but you'll gain some endurance and a little bit of strength.
User avatar #19736 to #19734 - focalanemo ONLINE (10/23/2014) [-]
Buy workout equipment
User avatar #19726 - zackenia (10/23/2014) [-]
Any good ideas for decent protein powders? The one I'm using is halfway ok (17g protein 3g carbs 1g sugar) but I'm in the market for better stuff in the 30-40 dollar range
#19727 to #19726 - underthetable (10/23/2014) [-]
Isopure, it's pretty good stuff. use about a scoop and a half of it and you're good to go.
User avatar #19717 - studbeefpile (10/23/2014) [-]
Tank Top Rule (Get big and strong before shredding)

For all you skinny bastard hungry skeletons.
User avatar #19723 to #19717 - marinepenguin (10/23/2014) [-]
I like this guy, too may people are worried about abs. Reminds me of something Rippetoe said.

"Why have chiseled abs when you don't have an ice chest to put them under?"
User avatar #19724 to #19723 - studbeefpile (10/23/2014) [-]
Latsbrah is the fucking man. Go check out the rest of his channel if you haven't already.

My favorite Rippetoe quote is "An adult male weighs at least 200lbs."

Now of course I'm actually in the process of trying to cut to 190, but I still think it's funny how straight forward it is.
User avatar #19725 to #19724 - marinepenguin (10/23/2014) [-]
He seems like a cool dude. And I love how Rippetoe is like that though, he's brutally honest and to the point.

Good luck with that dude, I'm still slowly building up. I'm around 196-198 right now.
User avatar #19728 to #19725 - studbeefpile (10/23/2014) [-]
Nice! You're like 6'3 though, right? I'm only 6'.

After I get to 190, the plan is over the holiday season with Thanksgiving and Christmas, is to eat like a maniac, and have 3 hour lifting sessions. I'm gonna inevitably gain weight, but I'm gonna make it count.
User avatar #19729 to #19728 - marinepenguin (10/23/2014) [-]
Yeah I am, that does make a little difference.

And have you ever shot for gaining weight since your big cut?
User avatar #19730 to #19729 - studbeefpile (10/23/2014) [-]
You mean a couple years ago when I lost 50lbs?

Sorta. I bulked to about 235 after that, and put a good 30-40lbs on all my lifts, but other than that, I've just been recomping between 200, and 210. So every time I get to weigh 200 again, it's the leanest and most muscular I've been at 200 (I know that might sound a bit foolish, but building muscle is easy for me. I don't have to traditionally bulk to gain mass, since my metabolism is so damn slow) . Right now I just decided I want to see what I've got under the fat, so I'm just sort of cutting for fun. That, and I want plenty of eating room for the holidays.
User avatar #19731 to #19730 - marinepenguin (10/23/2014) [-]
Gotcha. So far I haven't had to cut. When I was 145 i was super lean and cut because I lifted all the time, just never ate enough. I actually have the power clean record for the Junior Class at my high school for under 150, so I wasn't necessarily weak. Since I've gained 50 pounds I haven't really needed to cut yet, I'm not under 10% body fat like I was, but I'm still lean enough to be happy. I'm just going to keep going on a slow and steady bulk gaining a pound a month or so, that way I'll have to cut as few times as possible.
User avatar #19732 to #19731 - studbeefpile (10/23/2014) [-]
That's definitely the way to go. Especially for someone like you, considering it sounds like you have a super fast metabolism (being 145 at 6'3 takes some genes). Far better to bulk for 3 years, and cut for 4 months, than to constantly be bulking and cutting over and over again.
User avatar #19733 to #19732 - marinepenguin (10/23/2014) [-]
Yup that's basically the plan. It'll be great to come back here after basic and see how everyone's changed while I'm gone. I'm sure you'll probably be a lot bigger and more cut.
User avatar #19735 to #19733 - studbeefpile (10/23/2014) [-]
That's the plan. The program I wrote for myself is sickening, and I've been making gains every week even while I'm cutting. It's absolutely ridiculous.

When and for how long are you in training?
User avatar #19737 to #19735 - marinepenguin (10/23/2014) [-]
Well if you can keep it up then that's awesome.

And I leave sometime after January 1st. I'll be gone for pretty much 6 months total with basic and tech school. Tech School is pretty short so I wouldn't be surprised if I shipped out during January or early February.
#19709 - anon (10/23/2014) [-]
I don't get this, why do some guys train the fuck out of their upper body but leave legs literally untouched

"cuz she only care about the arms and chest bro" is always their excuse

how in the hell can you not see anything wrong with being built on chicken legs. pic sort of related
User avatar #19791 to #19709 - yoze (10/24/2014) [-]
I personally think its from caring what people think about you too much, I mean this guy has the classic douche haircut/tattoo just trying to fit in with the other douches maybe?
that being said taking a tops off selfie in the middle of the gym is just a toilet thing to do.

I always find myself thinking
Big upper body no legs = superficial dick
equal proportions = actually cares about lifting
User avatar #19745 to #19709 - europe (10/23/2014) [-]
What exercises would you even have to do to deform your chest like that
User avatar #19716 to #19709 - marinepenguin (10/23/2014) [-]
I never got it either, I get daily comments about my ass and I rarely get compliments on my upper body, even though I have a pretty nice upper body.
#19722 to #19716 - anon (10/23/2014) [-]
well i can see why, girls like booty too ya know
#19701 - ezzay (10/23/2014) [-]
Alright, So i am fat. not just fat, oh my god fat. 450 lbs. of fat. So, I decided to change. I saw a health expert, talked a bit with him. he told me to reduce the amount of calories I ingest and to eat healthy options good carbs ect.
anyway, In the first part of this month I completely cut out soda. had 2 all month in a moment of weakness. this is coming from just last month of having maybe 1 or 2 a day. next I reduced how many calories i consumed He told me to just go to a 1800 calorie diet, but i decided fuck that. I went from a 2500+ calorie diet to about a 900 calorie diet now. I even fast a day every now and again. all I drink is water, with a few tea's ( about 3 a week). I cut out all candie's just flat. haven't touched one. cold turkeyed fast food as well. In my diet i tried to cut out as many fats and trans fats as i could and introduced more fruit. I go for another weigh in the begging of november. He told me he would like to see me lose about 30 lbs. this month. I am looking at myself now, and i am still so fuckin' fat. I don't think I lost more than 5 lbs. Is there something I am doing wrong? ( I have tried to walk when i can, but school and extreme life changes not weight related distracted me. Admittedly, I could do much better.) Tips?
(Also staying logged in cause I'm no pussy)
User avatar #19711 to #19701 - studbeefpile (10/23/2014) [-]
I'm gonna reinforce what mendelv said, dropping calories that low is bad, and walking is good.

Walk as much as possible, and drink tons of water. Like, shittons of water. That will help too.

Other than that, fats in food isn't your worst nightmare. I lost 50lbs doing low carb, and only eating meat and cheese, which of course both have plenty of fat. Carbs are your enemy more than anything, and it sounds like you've done a good job of cutting them out. So, just increase your activity, and slightly increase your food intake with meats.
User avatar #19713 to #19711 - ezzay (10/23/2014) [-]
what kind of meats? Are some meats better than others. is fish considered a meat? also i'll try to intake more water, its just so fucking bland it makes sad. and do you know about ketosis? any thoughts on that?
User avatar #19715 to #19713 - studbeefpile (10/23/2014) [-]
I ate beef and pork when I lost that weight. Chicken Breast is the 'leanest' meat generally speaking, but red meat is fine too. Fish is also good.

As far as the water is concerned, get yourself a good purifier, and take purified water on your walks. Once you get really thirsty, that water will taste better than anything else.

I honestly don't know anything about ketosis.
User avatar #19718 to #19715 - ezzay (10/23/2014) [-]
oh ok. thanks.
User avatar #19721 to #19718 - studbeefpile (10/23/2014) [-]
No problem. Feel free to ask more questions.

You're gonna make it brah, just remember, it's a marathon, not a sprint. It's gonna take a long ass time. Probably 2 years at least. Just stick with it man.
User avatar #19705 to #19701 - mendelevium (10/23/2014) [-]
Eating under 1000 or so calories wont make you lose fat any time soon.

It gives you a sorta hibernation state where you just get more tired and keep packing on the fat.

Listen to your trainer. Eat low calories and work out. Id recommend sprints or jogging or really just fucking moving because at 450 pounds its hard to get there if you actually just move.

Just walk a mile or two a day really and dont treat your body like shit. You dont need some crazy plan or your whole life.

Just dont treat your body like shit, eat right, move around a bit.
User avatar #19708 to #19705 - ezzay (10/23/2014) [-]
So, what should i eat then. also i was told by others (not the trainer) that cardio at my size is could end up hurting me in the long run.
User avatar #19710 to #19708 - mendelevium (10/23/2014) [-]
If I were you
And I'm gana get yelled at here by marinepenguin I bet.
But this was ME ok me personally.

I would just cut all carbs and everything else and enter ketosis to lose weight rapidly and then before you start seeing long term effect stop and eat regularly.

If you don't know what ketosis is google it.


but it works very well.


tbh there are better ways but not faster ways.
User avatar #19714 to #19710 - marinepenguin (10/23/2014) [-]

I wouldn't say yell, I would say that I'm trying to help you haha. With so much bad knowledge and bro science out there it's hard to find whats good and what's shit.

Ketosis is awesome and you a good understanding of it, but it's not the best idea for a person like him. It would be if he had doctors and professionals monitering him and helping him since he isn't experienced enough to do it himself very well.

Also I'm not trying to act like I know everything, but if I see info that I know is wrong, I'm not going to let it go uncorrected and add to the already shitfilled pool of people who are doing things wrong.
User avatar #19693 - Richdonkey (10/22/2014) [-]
Sup guys, I feel like I've hit a plateau. I've been working out for the past year (Weights, gym, running, cycling etc.) But my chest always seems to be lacking no matter how hard I try and increase the mass on it.

Wat do?
User avatar #19699 to #19693 - marinepenguin (10/23/2014) [-]
Just focus on improving every workout. One more rep, 5 more pounds, an extra set. This will get you continually stronger every workout and will eventually mean big gains everywhere.

I do 5x5, the same weight for every set and rep. If I get a weight for 5 sets of 5, I'll move up 5 pounds next week. If I miss a rep, say I get 3 on the last set, I'll do the same weight and try to get 4 or 5 reps until I can move up the weight. I'm working on benching 195 for 5x5 right now and I started at 155 about 4 months ago.
User avatar #19694 to #19693 - nsfwcontent (10/22/2014) [-]
Heavier weights, more reps/sets
User avatar #19679 - thisistheguy (10/22/2014) [-]
How can I get my friends to squat lower?
User avatar #19746 to #19679 - europe (10/23/2014) [-]
Physical force
User avatar #19683 to #19679 - unncommon (10/22/2014) [-]
According to my dad there's a new study coming out that shows that the whole "ass to grass" thing is actually dangerous.
Haven't seen the study, haven't lightened up.
Tell them perfect form equals perfect results and them doing poor squats is like not touching the bar on your chest while benching. They need to lower the weight and follow through on the movement.
Squats are like sex: if you don't go deep, they don't count.
User avatar #19691 to #19683 - marinepenguin (10/22/2014) [-]
Some people don't have the hip joints that allow them to go all the way down to grass. They'll have something called a butt wink where their hip tucks forward and they have all the weight put on the lower back. So a lot of people say that you shouldn't go much further then below parallel.
User avatar #19696 to #19691 - thisistheguy (10/23/2014) [-]
I guess the problem I run into is that they'll do a squat but only go about 75% to parallel before stopping would box squats help?
User avatar #19698 to #19696 - marinepenguin (10/23/2014) [-]
Do lighter weights and make them go as low as they need to. Make them get used to doing bodyweight squats to parallel. Box squats would help, but it would also get them used to sitting on a surface to support their depth. So once you moved them back to a regular squat they wouldnt know when to stop.
#19678 - studbeefpile (10/22/2014) [-]
100s for 5x15 on dumbbell rows.

Feels good man.
#19687 to #19678 - seasonsgreetings (10/22/2014) [-]
nice bro keep at it pretty soon the dumbells won't be heavy enough for ya, the dumbells at my gym go up to 120
User avatar #19684 to #19678 - unncommon (10/22/2014) [-]
Pretty good bro, keep it up.
User avatar #19673 - marinepenguin (10/22/2014) [-]
Really thinking about going active duty air force after college and going TACP. It has about a 50% washout rate but I could handle it.
User avatar #19686 to #19673 - unncommon (10/22/2014) [-]
That sounds pretty high speed bro, go for it. Have you taken your ASVAB yet?
User avatar #19690 to #19686 - marinepenguin (10/22/2014) [-]
Got a 95, and got E-5 on my physical. So I can do literally anything I want.
User avatar #19692 to #19690 - unncommon (10/22/2014) [-]
That's pretty impressive, good job man. I'm scheduled to take mine in 8 days, I'm actually studying Mechanical Comprehension right now to increase my Skilled Technical. Just got done with Arithmetic Reasoning (for General Technical and AFQT).
#19660 - europe (10/22/2014) [-]
Apperently I didn't lie down properly so now a muscle in my back is acting really annoying (slightly below my right lats). Is there a quick way to get rid of this? If not, how long will it probably take before it stops being incredibly annoying? It doesn't hurt, it's just a very bothersome feeling.
#19672 to #19660 - baglesbites (10/22/2014) [-]
Try investing in a foam roller. They have similar benefits to a soft tissue massage but you can use them any time and in the long run are much cheaper
User avatar #19671 to #19660 - lotengo ONLINE (10/22/2014) [-]
go get yourself a massage.

I dont know about your insurance but i can declare 8 massages per year.
Ask a masseuse what kind if massage you need and ask if you can declare it with your isnurance
User avatar #19664 to #19660 - jokerjack (10/22/2014) [-]
Don't ask random people on the internet questions you should be asking your general practice doctor
User avatar #19670 to #19664 - europe (10/22/2014) [-]
Now if I went to /religion/ and asked this it would be random
My general practice doctor is a piece of shit (trying to switch) so that would be a waste of time
User avatar #19658 - jayfizzle (10/22/2014) [-]
So I've been at a plateu for quite a while now that I can't seem to shake. I am considering a new workout plan, the Bill Starr 5x5. Anyone have any experience with it care to share? My current workout plan is one I put together myself which worked wonders when I was tiny but it hasnt been giving me the same progress this past year.

Max: 2 plate bench, 2 and 25lb squat, 3 plate deadlift
User avatar #19666 to #19658 - jokerjack (10/22/2014) [-]
I'll second Marine's (although he's going Air Force and that irony is not lost on me) Texas Method suggestion. I haven't personally run, but I know plenty of people that have and they all loved it

What I ran after stalling on Starting Strength was Bill Wendler's 5/3/1. Felt perfect with some added 3-5x5 of the other complimentary upper/lower lift that was the 5/3/1 progression for the day.

But any of those well known intermediate plans, your bill Starr being another one, work at this point. This isn't the time to do your own thing, this is the time to go with something proven to work through a large experimental data point field of buff dudes, and also by the science backing of load strain and volume comparisons.
User avatar #19681 to #19666 - jayfizzle (10/22/2014) [-]
Thanks for your recommendations, and I completely agree that I need to adopt a tried and true workout program. Ill try out the Texas Method.
User avatar #19668 to #19666 - marinepenguin (10/22/2014) [-]
It was not intentional with my name and the Air force for the record.

And Bill Wendler lol. It's Jim Wendler. I did 5/3/1 for a while too.
User avatar #19674 to #19668 - jokerjack (10/22/2014) [-]
*facepalm. I fucking knew that. Was already thinking ahead to Bill Starr at that point

Had a real friend looking at switching programs (the guy actually followed SS as long as you should have. I don't know his bench and press numbers, but he was hitting 3x5s @ 360 squat last time I saw him) and he brought forth the very compelling argument of how the first and possibly even second work set of 5/3/1 feels a lot like a warm-up still. Even without, the volume on week 1 is vastly higher than on weeks 2 and 3, and those latter two weeks don't seem to hit hard enough in his mind. I had no rebuttal, other than a "heavier" modifier I found on one calculator which brought the first 2 work sets closer to the third, and then to say I did more volume of assistance (not accessory) work.

5/3/1 is a quality program from what I've seen/read/personally felt, but now he's got me second guessing the idea of varying weights while keeping reps constant on work sets.
User avatar #19675 to #19674 - marinepenguin (10/22/2014) [-]
I think that 5/3/1 works good for certain people. Personally I hated it. I felt progress was super slow and I didn't even feel like I worked out. My body has always responded super well to high frequency and intensity, that'll probably change as I get older but for right now it works. 4 days in a row of different body parts with one day off, then back at it for another round of 4 days. So I'm usually working out 5 or 6 days a week and making constant progress every week.
User avatar #19676 to #19675 - jokerjack (10/22/2014) [-]
I was doing a lot of Bjj and a little striking and mma at the time, and most of the hardcore love I've heard for it is from that community where we need to balance gym exertionwith still being able to train at 100%, so just lifting isn't the ultimate goal. Probably where our difference lies. I was pretty worn out from 5/3/1 on top of the rest, but it was doable.
User avatar #19677 to #19676 - marinepenguin (10/22/2014) [-]
That makes a lot of sense.
User avatar #19662 to #19658 - marinepenguin (10/22/2014) [-]
Texas Method. Look it up. Your at about the same level I am, and if I wasn't going to basic soon it's what I'd be doing.
User avatar #19680 to #19662 - jayfizzle (10/22/2014) [-]
Thanks for the suggestion. I will definitely give it a try.
User avatar #19645 - Kalas (10/22/2014) [-]
Hey guys, I know it may be a lot to ask but can anyone help me build a good workout program? I don't have a lot of equipment and I can't really go to a gym right now, I used to go to a gym about 2~3 years ago, so I have decent knowledge about posture, techniques and all that.
I have a pair of dumbbells, a curved barbell, and a static bicycle.

Any ideas? I really want to focus in compound exercises and overall body training.
User avatar #19799 to #19645 - gigantustesticulus (10/24/2014) [-]
abs can be trained pretty much anywhere and everywhere.

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

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

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

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

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

Always been a great morning person, and I'm normally in a bjj/mma gym afterwords during the week so this lets me get both
User avatar #19665 to #19643 - ehzio (10/22/2014) [-]
Worst ones are the ones stretching after they get out of the showers.
User avatar #19661 to #19643 - europe (10/22/2014) [-]
Doesn't happen a lot at my gym but occasionally there's some old guy who just got out of a steam bath/sauna who's cooling down in a chair
User avatar #19654 to #19643 - jayfizzle (10/22/2014) [-]
i go to a college where 50% of the people in town are students, and there are still naked dudes flaunting their junk around the locker room
User avatar #19653 to #19643 - jayfizzle (10/22/2014) [-]
you just described every locker room everywhere
User avatar #19652 to #19643 - admin (10/22/2014) [-]
all locker rooms are full of old gay guys

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

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

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

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

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

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

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

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

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

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

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

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

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