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User avatar #20698 - derpityhurr (11/12/2014) [-]
What parts of my body should i measure to keep track of progress?
User avatar #20772 to #20698 - jokerjack (11/13/2014) [-]
How much weight you have on the bar
User avatar #20699 to #20698 - marinepenguin (11/13/2014) [-]
For strength? Size? What?
User avatar #20695 - energyman (11/12/2014) [-]
I'm new to fitness stuff so I wanted to ask this..
I've been working out regularly, and my strength has slowly increased over time during the last half a year.
Yesterday I decided to go all the way to the edge, got myself hyped and did stuff I never knew I could.. now my whole body hurts

TL;DR
Is doing a "spartan" Monday once a week where I go all the way to the edge good?
User avatar #20697 to #20695 - marinepenguin (11/12/2014) [-]
What do you mean by going all the way to the edge? What exactly do you do to accomplish that?
User avatar #20759 to #20697 - energyman (11/13/2014) [-]
The usual stuff I do, only in higher nubmers. Push-ups, dumbells, sit-ups, pole stuff
User avatar #20775 to #20759 - marinepenguin (11/13/2014) [-]
Well, have fun with that. Just know that being sore and trashing yourself isn't always good for progress.
User avatar #20776 to #20775 - energyman (11/13/2014) [-]
Okay, thanks
#20696 to #20695 - Womens Study Major (11/12/2014) [-]
the answer will come tommorow.
Are you going to be able to work out the next day? Are you so sore that you don't work out for two days (problem), or are just fine (not). Pretty certain /fit/ recommends against this method.
User avatar #20758 to #20696 - energyman (11/13/2014) [-]
My whole body hurts the next 2 days
User avatar #20693 - sveti (11/12/2014) [-]
im going to start doing weight exercises tomorrow.I looked up starting strength and some friends that go to the gym regularly approve it.BUT my problem is i cant do squats since i dont have that rack thingy to do them,is there a substitute for squats i can do thats effective?.I cant go to the gym yet since the closest gym is 20km from my house and paying gas+membership is a bit too much atm
#20694 to #20693 - baglesbites (11/12/2014) [-]
Starting strength uses power cleans programmed in, right? If you are doing them you can learn to front squat. The only problem is that you'll probably max out on cleans before you do on front squats so I recommend you either get a gym membership or squat rack as soon as your situation allows
User avatar #20685 - rainbowbash (11/12/2014) [-]
Hey I am overweight and really want to change this but I have never bothered to get the motivation to do so, anyone have any ideas on how to just start? Being this fat is depressing and is seriously a hassle as my love life has vanished into near nothing and I always feel so bad.
User avatar #20691 to #20685 - HashMap (11/12/2014) [-]
Eat slightly less and start walking. When you stop loosing weight (don't look at the daily loss, because weight fluctuations won't tell you anything, look at the weekly loss at least) increase the duration of walking up to an hour a day. Then when you stop loosing weight again, you will have to decrease the calories again, by let's say 250 and keep walking. And so on and so on. Don't go under 1500-2000 calories though and don't delude yourself with counting them. Everything counts. It would be easy enough if you stick to it and don't starve yourself from the start.
#20688 to #20685 - Womens Study Major (11/12/2014) [-]
best way to lose weight is to find something you enjoy doing such as a sport or activity that involves exercise. pick up games, running with friends, a dance class. something that is regular that will get you off the couch. lets face it, most people won't go to the gym or run regularly. you work all day or are in school, you come home and have like 5 hours before you have to go to bed and start over again. you wanna do something at least you can enjoy. a sport or a class or a hobby is the best way to go. the lb's will come off, and later when they do and you wanna lose more, diet and small workouts can help.
User avatar #20686 to #20685 - teoberry (11/12/2014) [-]
Never bothered to get the motivation? You have it right there. Your love life is nothing. Sorry, but you gotta be prince charming motherfucker to make up for that, and even if you bed a girl, fat hides a whole lotta cock. If you look good, you'll feel good, and you'll be able to get your wheels up and running. Which I'm not too intelligent on the losing weight aspect, to start, cut the shit out of your diet. No more soft drinks. Can't stress this enough. Cutting out that shit and replacing it with water will do wonders. No more cookies and chips. If ya want a snack eat some celery. It's good for you and it has no taste, same with apples. You don't need to focus on that much weightlifting for now, I'll assume you still have a solid base in terms of muscle, so focus on cardio. This doesn't really reuquire a gym pass for now, unless you want to work with a trainer. If you're in somewhere warm, even better, take advantage of it and go on a run. It's -20 where I am. I can't, so do it for me.
#20684 - Womens Study Major (11/12/2014) [-]
Need a new oblique workout. Anyone got any personal favorites?
#20681 - Womens Study Major (11/12/2014) [-]
is it possible to go through puberty again at age 18?
because my body feels exactly like it's happening again.
My face is getting alot of acne, i rarely had acne when i was 13.
I'm horny all the time, when i was 13 i would just fap once and everything was ok. Now I have to fap in the morning, after school, before going to bed, and maybe another one before going to sleep. 4 FUckING FAPS A DAY.
My collar bone is more defined now, I'm hungry all the time, losing weight even though eating around the same amount of food everyday for the past 4 years.
One thing changes is that I sleep more.
What do you guys think? (posting as anon for reasons)
#20682 to #20681 - baglesbites (11/12/2014) [-]
*I am not a doctor, and youshould you listen to anything anyone on this board says as fact without further research* It could be possible that you're having one last growth spurt. That would be a good reason why eating the same amount of food is not enough and also why you sleep more. Your increased sex drive is probably your body making a lot of testosterone. I think
User avatar #20679 - marinepenguin (11/11/2014) [-]
Running in 20 degree weather and high winds is a bitch.
User avatar #20687 to #20679 - teoberry (11/12/2014) [-]
God I know your feel. I'm glad they cancelled my football today. Even sweat wouldn't keep me warm, especially my hands. They're basially icicles by the end because my gloves a shit and I don't use my hands much in my position.
User avatar #20689 to #20687 - marinepenguin (11/12/2014) [-]
My brothers had football today and they came back looking like death. When I was running I couldn't even feel my thighs hitting each other or my knees moving.
User avatar #20700 to #20689 - teoberry (11/13/2014) [-]
They postponed my game to tomorrow when it'll be colder.
User avatar #20701 to #20700 - marinepenguin (11/13/2014) [-]
Holy hell. Where do you live? I'm in Illinois and it was 27 minus wind chill today.
User avatar #20703 to #20701 - teoberry (11/13/2014) [-]
Calgary. It's gonna be around -10F with windchill tomorrow night, no sun at all. Hopefully the bulk gotten from 5 pairs of underarmour will scare the other team
User avatar #20704 to #20703 - marinepenguin (11/13/2014) [-]
Goddamn. That's cold. My brothers game on Saturday is supposed to be snowy. I'm sure all that underarmor will make hitting that much more padded, that and being numb from cold.
User avatar #20705 to #20704 - teoberry (11/13/2014) [-]
Very true, only problem is im playing halfback so a picks basically out of the question because i wont be able to feel my hands. Hopefully i can club it down or something
User avatar #20706 to #20705 - marinepenguin (11/13/2014) [-]
Tip it in the air for for another possible defender to grab it. That's what I was always taught. My brothers a middle linebacker, tough son of a bitch too. He has injured around 2 or 3 kids a game this year. Kids built with football in his genes. Wish I was like that.
User avatar #20707 to #20706 - teoberry (11/13/2014) [-]
Same here, I really wish I was super passionate on it. Apparently all I have in my genes is the potential for fast gains and to be big as fuck, at least according to my coach (he knew my brother). Guess that works too
User avatar #20710 to #20707 - marinepenguin (11/13/2014) [-]
Hes getting recruited by D1 schoolls all across the Midwest, which is pretty cool. And that's better then football in my opinion, I'd rather be a big strong motherfucker then just be good at football. My brothers got about 5 pounds on me, he's leaner, and he is 2 inches shorter. All the while he lifts like shit, and eats like shit. Hes got better genes then me for sure. Good luck with your game though man.
User avatar #20724 to #20710 - teoberry (11/13/2014) [-]
Thanks b. Our kicker could've easily gone D1 if he traveled to California with us since d1 scouts were at our game. He was born and raised in Italy and can kick a ball with extreme power and accuracy and all that.
User avatar #20725 to #20724 - marinepenguin (11/13/2014) [-]
Soccer players are always excellent kickers. It's kind of a cliche now.
User avatar #20677 - ablakguy (11/11/2014) [-]
Im too lazy to google all the details but wtf is Crossfit and why does everyone say its retarded?
User avatar #20786 to #20781 - ablakguy (11/13/2014) [-]
So its just people looking like theyre doing the best workout ever but in the shittiest and quickest way possible. Ill stick to my running i like not suffering from injury. Thanks for even more info.
User avatar #20678 to #20677 - marinepenguin (11/11/2014) [-]
Cross fit is a form of exercise where you try to a designated workout, known as a WOD (workout of the day), as quickly as possible. This has led to things like Kipping where form is sacrificed for speed, even in very technical movements like the clean and jerk, combine this with super high intensity, super high volume, and super high frequency injury can be very very likely. This has led many people to hate crossfit, and to top it off, the guy who designed crossfit is a complete jackass, and the boxes (crossfit gyms) can have a very bad group mentality and can be very elitist. That all being said, when done properly and performed with good form and intelligent programming, crossfit can lead to high strength, endurance, and muscle gains in a short period of time, but doing it for longer periods over 3 months increases risk of overtraining and injury.

But in my opinion, crossfit has done way more good then bad, it's increased interest in weightlifting and healthy exercise in more people than ever before.
User avatar #20680 to #20678 - ablakguy (11/11/2014) [-]
alright thanks man
#20676 - unncommon (11/11/2014) [-]
Motivation
User avatar #20674 - Kyue (11/11/2014) [-]
Haven't been able to work out in 3 or 4 weeks. Anything I should be careful about before starting again? And are there any cons about not exercising for this long?
User avatar #20675 to #20674 - marinepenguin (11/11/2014) [-]
In 3 or 4 weeks there isn't a huge difference in training. You may be a tad bit weaker, but you'll bounce back after a week or two.
User avatar #20671 - jokerjack (11/11/2014) [-]
Alright Fj bros, I'm sick of my tiny calves. What do I do?

Now, I'm the kind of person who could give a rat's ass what he looks like shirtless. If you're lifting hard and eating right, you're gonna get at least an 8/10 body even if the overall goal is strength gain rather than just looking pretty like it seems most people care more for here.

But I've got these monstrous legs from hockey and was repping 345 squat and 415 dead lift before having to take time off for surgery. But my legs below my knee are toothpicks and it's only more pronounced now that i've had this layoff.

I had been throwing in a 3x10 of either calf extensions on the machine, or with toes on the wood platform in the goddamn Smith Machine, but it hasn't seemed to do much. Traditionally in my mind 3x10 is the ideal way to gain size, correct? I typically do either 3x5 or 5x3 on everything else. Sometime slipping into the 7 or 8 rep range for arm bullshit on a Friday if I feel like it.

What do I need? more volume? something more explosive? I don't want to make a day around them, just something to do after deadlifting and front squats and lunges (still can't back squat with my shoulder). My calves got small originally when I lost a bunch of weight ~2 years ago and a large part of that was running 3-8 miles 3 days a week which is what i think did it. They never recovered.

Right now I lift 4 days a week (5/3/1 type split, but with SS rep and progression scheme in recovery), do Brazilian jiu jitsu 3 days, box twice, and do a light jog (3 miles, 8:30 pace) maybe twice a week.
#20683 to #20671 - baglesbites (11/12/2014) [-]
Since calves get beaten up in everyday life, beat them up every time you do lower body. If you do the rep scheme like MP did, you should see growth but I recommend doing both seated and standing calf raises if you can. I also like to do them on the smith machine while standing on an aerobics platform for the extra range of motion.
User avatar #20673 to #20671 - marinepenguin (11/11/2014) [-]
Calf raises, that's it. Before your leg workout do 5 sets of 20 strict calf raises. Then as it gets easy increase the reps by 5. Calves are really tough to grow, but they thrive on volume. If you can get in like 200 calf raises a day then you'll see growth. I did 5 sets of 30 yesterday and I could barely stand after, my calves have also grown a lot since starting this like 3 or 4 months ago. If you wanted to see quicker growth I'd do calf raises every day before your workout.
#20667 - lotengo (11/11/2014) [-]
I've been boxing for a few weeks now. All going great but since a weak my trapezius muscle is fucked up to the point i can barely rotate my head. Especially the part in the neck connected to the skull hurts like a bitch.
Its hard to get out of bed in the morning because of this.

I've tried to put some of that heating balm on it to relax it but it didnt really help.
So my question would be, what can i do to get this thing to relax?
User avatar #20668 to #20667 - jokerjack (11/11/2014) [-]
My neck gets really stiff as well during sparing for boxing. I don't really know why, hasn't been near as bad as yours. I think it's the amount of isometric clenching you're doing to brace when shots come in. I really don't know what the long term solution is besides giving yourself more rest days from boxing, and easing yourself into more frequent use.

For your neck, the best bet is to ice and take ibuprofen or other nsaids as those will bring the swelling down which is most likely responsible for the tightness and discomfort

If it's really bad, I've had weird neck twitches brought on by absolutely nothing (happened twice. once first thing in the morning getting out of bed and the other time walking to class) that result in essetially locking my head to the side, allowing no movement, and knee buckling pain whenever I would do something to cause it to move.

If this sounds like you, what they did at the hospital was give me a shot of muscle relaxant to the immediate area that provided relief in 30 seconds and the problem was gone in 2 hours. What happened to me was that somehow a muscle cord, not the entire muscle grouping, got slid over/under the one next to it. This caused the body to freak out and clamp down everything in essentially a panic, which didn't allow it to slide back to where it needed to be.

Not sure if your issue is this extreme, but you may need to see a doc and get either the muscle relaxant or something else from them. If ice and anti-inflammatory pain reviler don't work you should probably go int
#20663 - saltybanana (11/11/2014) [-]
okay i need help srs

so i fucked my wrist i dont know how so please dont ask
i basically cant do bicep curls, or any supanating action, cause i get a nasty pain on my wrist.

my question is, whats a best way to help your biceps grow without bicep curls.
i heard wide grip lat pull downs work? whats your opinion
User avatar #20669 to #20663 - jokerjack (11/11/2014) [-]
Don't treat the symptoms, treat the source. Take it easy for 3 weeks and let it heal

That said, barbell rows, seated cable rows, pull-ups, ect. any pulling motion "grow" the biceps. Frankly I'd rather do the ones listed as those will actually get me stronger as opposed to just looking good.
User avatar #20664 to #20663 - marinepenguin (11/11/2014) [-]
How does your wrist hurt? Is it the joint, the Palm side or the forearm side, or what?
User avatar #20665 to #20664 - saltybanana (11/11/2014) [-]
i wanna say a nerve, because i cant supanate my palm

ive rested it for 2weeks, and no dice.
User avatar #20666 to #20665 - marinepenguin (11/11/2014) [-]
If you can't even rotate your wrist I'd say lay off stuff that irritates it until it goes away. It likely won't stop until given more then just a couple weeks rest. If I continues for more then just 3 or 4 weeks it could be a bone issue that you'll need looked at. Take this time to really focus on your lower body.
User avatar #20690 to #20666 - saltybanana (11/12/2014) [-]
thanks!
#20658 - ratstroke (11/11/2014) [-]
I used to do more of a bodybuilding approach (keeping the reps between 8-12, 21 sets per muscle etc) but wanted to start doing more strength stuff.

I was thinking to do bench,dead,squat and do either heavy compound lifts or bodyweight alternatives (Rows,Pullups,Planche Training),but having Bench, Dead and Squat the main focus of each seperate day, is this a good way to go?
Id try to get 2 sessions a week for each.How many sets should i hit for each session per muscle? Many people say 5*5 is good and others said i should do something between 8 and 10 sets with 3 reps.

Do I still go for max contraction each rep?
and lastly, is a 500lb deadlift a good goal?

thanks
User avatar #20660 to #20658 - marinepenguin (11/11/2014) [-]
As for muscle contraction, it's not a concern with strength training. Strength is more about leverage and technique and not so much about If you are working the muscle correctly.
User avatar #20659 to #20658 - marinepenguin (11/11/2014) [-]
5x5 is the best combination of size and strength. That's always a good place to start for getting stronger. Although you'll see the most pure strength gains from 1-4 reps per set. I've seen and done 10 sets of 3 before, it's a good way of combining hypertrophy and massive strength gains, but it's killer on you body so I wouldn't recommened it more then once every 3 or 4 weeks. If I were you I'd aim for a 400 pound deadlift. That's a number I always see guys pulling after a couple years in the gym. I've only been doing deadlifts for 8 months or so and I'm already around 335-345. So hit 400 and you'll already be stronger then 90% of people around.
#20732 to #20659 - ratstroke (11/13/2014) [-]
okay thanks bruv, i appreciate it
User avatar #20654 - nigalthornberry (11/10/2014) [-]
How curved is your back supposed to be?
User avatar #20656 to #20654 - sugoi ONLINE (11/11/2014) [-]
About that much.
User avatar #20657 to #20656 - nigalthornberry (11/11/2014) [-]
Can you slow it done for me?
#20649 - thenewneone (11/10/2014) [-]
Hey guys, i started lifting recently and i've been going up 10kg every 2-3 weeks. However, after reaching 80kg, i seem to have plateaued and the following week and i couldn;t even do 70kg let alone 80kg.

Could it be that i'm not eating enough or i've been repeating my routine too much.
User avatar #20661 to #20649 - marinepenguin (11/11/2014) [-]
Yeah some more info would be great. How long have you been lifting? What lift are you moving up quickly on? What is your body like? How much do you weigh? Etc.
User avatar #20651 to #20649 - thisismyhandle (11/10/2014) [-]
What lift have you been doing that's improved at ~10kg per 2-3 weeks?
#20672 to #20651 - thenewneone (11/11/2014) [-]
The bench press, i started in September. I weigh 65kg. I'm skinnyfat. I do no cardio.
Sorry for lack of info i'm a bit of a noob.
#20648 - tjocksnorris ONLINE (11/10/2014) [-]
Okey guys, so i've made myself a training scheme which i have followed for the past like three weeks, and i dont really know all that much and i hoped someone more experienced could help me out

The equipment that i have avalible is
-Dumbells at 15KG and 6KG
-Pull up bar pic related

I have scheduled it so i do Arms lets say monday, abs tuesday, chest wednessday then start over, everyday of the week

I do 100 pull up exersises for said muscle group in 4,5 or 6 sessions depending on things and stuff, after said session do some dumbell exersises for the same purposs

Havent really thought anything of how to eat and what not, but i have startet to eat 500g of curd daily aswell as my daily meals

You guys have an ideas or/and thoughts on how this is gonna work, and how long it'l take till i see some results
#20644 to #20639 - KungFuZerO (11/10/2014) [-]
I hate Crossfit as much as everyone else, but this has nothing to do with it.
#20640 to #20639 - baglesbites (11/10/2014) [-]
Now, I hate to make fun of people if they make the effort to show up but this guy looks like he's doing a kipping face-row-pull mixed with the cable equivalent of a sled drag. All the while with a giant fruit loop behind his back
User avatar #20643 to #20640 - adunsaveme (11/10/2014) [-]
I know some of these words
#20634 - ronjeremysweiner (11/10/2014) [-]
need to drop 8 pounds for wrestling body fat testing
usually i just eat apples and shit so i have something but im still always hungry as shit but if there's something more filling that doesn't have fat or protein that'd be great
User avatar #20670 to #20634 - jokerjack (11/11/2014) [-]
See: this is the problem with the safeguards of bodyfat testing in wrestling. People still attempt to cheat the system and do it unhelathily.

There is no natural and safe way to lose 8 pounds, especially of just fat, per week

You're going to have to lose water weight, to hit a limit designed to prevent you from losing too much water weight

You can do it, but i'm not gonna help you with this. You're in highschool. There's far more important things than than having a 5 pound weight advantage on an opponent in wrestling. Tell your coach you can't make it.
#20646 to #20634 - KungFuZerO (11/10/2014) [-]
Rice. Whats your time frame?
#20647 to #20646 - ronjeremysweiner (11/10/2014) [-]
1-2 weeks
#20650 to #20647 - KungFuZerO (11/10/2014) [-]
At a 500 kcal deficit per day, you can lose about a pound per week.
I wouldn't suggest trying to lose 8lbs in 2 weeks, unless you have some major water weight or something.
User avatar #20642 to #20634 - cptmongtard (11/10/2014) [-]
Sweat it out. Spend 5 hours doing cardio with a sweat suit on, don't drink anything and then spend 2 hours in the sauna
#20645 to #20642 - KungFuZerO (11/10/2014) [-]
Are you retarded?
User avatar #20632 - marinepenguin (11/09/2014) [-]
Just recently hit my personal goal of 200 pounds. That marks a gain of 50+ pounds since last September with minimal fat gains. Lifts are slowly making progress, recently ran 9/10 of a mile during one of my 5 minute runs, and I managed to hit 50 pushups in a row today. My training has been awesome lately and I think I've learned a lot over the last 6 or 7 months.
User avatar #20662 to #20632 - teoberry (11/11/2014) [-]
ayyyy keep it going my nig
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