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#30023 - churrundo (04/24/2015) [-]
So a couple weeks ago someone started posting pdfs from a page called darebee.com with pop culture referenced workouts. I checked them out and there's some really cool ones. I gotta say it's a great motivation, it got me into excercise! I did this one today and I got to level five.

Also, what are the pros and cons of bodyweight training versus lifting?
User avatar #30028 to #30023 - beyondthebatman (04/24/2015) [-]
Workouts like those cut fat and get you toned, weightlifting will bulk you up and get you stronger.
User avatar #30025 to #30023 - Draigor (04/24/2015) [-]
Bodyweight won't get you big, you'll just be pretty cut. Also, your leg strength/size will suffer. Even the best youtubers who are all about dat bodyweight life, also lift big, ex: Adam Raw, Littlebeastmtraining, & FitnessFAQs
User avatar #30022 - ferrocordis (04/24/2015) [-]
How can people eat so many calories in a day? I go to the gym for three hours and easy 2k and it's already fucking 9. Wtf?
User avatar #30080 to #30022 - nyawgga (04/25/2015) [-]
Your stomach expands and you will get used to eating more. First day I started eating 4000 calories I almost died. A while later when I decided to drop it a bit, to just 3500 calories, I was fucking starving.

I have a lot of sympathy for obese people.. hunger is overwhelming.
User avatar #30094 to #30080 - ferrocordis (04/25/2015) [-]
When I was losing weight when I would be starving I would replace food with sleep. it worked wonders.
User avatar #30030 to #30022 - MatthewsGauss (04/24/2015) [-]
peanut butter and cooking with oil, also carbs dont really fill me up so I can really slam those oats and rice down compared to shit like chicken.
#30017 - Ken M (04/24/2015) [-]
EAT B4 U SL33P OR N0????????
User avatar #30020 to #30017 - ferrocordis (04/24/2015) [-]
It's called active growth, you don't stop growing in your sleep, he'll, you actually grow more in your sleep. Eatting food and keeping the body fuled will help it grow... But as the last reply said. Lose weight? Lol, no, gaining size, yaaaas
User avatar #30018 to #30017 - studbeefpile (04/24/2015) [-]
depends on goals. Weight loss? Fuck no. Weight gain? Hell yes.
User avatar #30015 - studbeefpile (04/24/2015) [-]
Just so you guys know, I haven't given up on cutting. I fell off the horse a little while ago because I'm stupid and like to eat, but I'm back to making good progress. Been consistently losing half a pound a day, and strength is looking good. Should be 208 tomorrow morning. Hopefully be below 200 before the end of next month.
User avatar #30021 to #30015 - ferrocordis (04/24/2015) [-]
Boo, don't cut, never cut, just get to like.... 500lbs and be super heavy and super strong and big. Lol
#30013 - redpower ONLINE (04/24/2015) [-]
i have a fitness test in 2 more days, i have been exercising since November for this and i haven't worked out in a week to make sure im well rested. any ideas to make sure i pass? its the wfx test for Forrest fire fighting so i have to beat it in only 14 min
User avatar #30119 to #30013 - pwnagraphy ONLINE (04/26/2015) [-]
Pre workout

Workout the day before to get the feel again
User avatar #30081 to #30013 - nyawgga (04/25/2015) [-]
PRE WORKOUT.
User avatar #30007 - fuzzybutt (04/23/2015) [-]
I remember why I put off buying protein powder for so long now, there's so much conflicting information on when to take it and how much to take.

A friend bought me a 2.5kg tub of it today and I really don't know where to start with it. Some boards are recommending taking it in small amounts throughout the day, some are saying to take it pre-post workout only and some are saying to take it before/after sleeping, with just as many people saying NOT to do those things.

I also checked how long a 2.5kg tub should last, with answers varying from 10 days, to 2 months. Is there really that much difference in the amount of this stuff people take?
User avatar #30012 to #30007 - marinepenguin ONLINE (04/24/2015) [-]
Honestly it doesn't matter, it's just supposed to help supplement your daily protein intake and give you some extra calories.
User avatar #30008 to #30007 - nimba (04/23/2015) [-]
depends how many times per day you have it I guess. I don't think there really is a magic time of day when they are super effective, I take mine pre workout as breakfast because it's basically the only thing I can choke down in the morning and it's full of protein and energy for my workout. My last 2.5 kg tub lasted just about over a month making it 5 times per week if that helps.
User avatar #30010 to #30008 - fuzzybutt (04/23/2015) [-]
Taking it in the morning would be beneficial for me too for the same reasons, I know I'll get sick of poached eggs every morning eventually, but I'm worried that I'll use it too fast if I end up using it twice a day, since some sites are recommending to use it even on rest days.

Most likely I'll just end up using a scoop post workout only just to make it last, even if the results are vastly diminished, can't afford for it to last less than a month in my current employment situations (i.e nonexistent)
User avatar #30011 to #30010 - nimba (04/23/2015) [-]
I'm fairly sure you don't need it every time you train, as long as your hitting your protein targets for the day some toast and peanut butter will probably see you through that second workout
User avatar #29990 - donnybergerstory (04/23/2015) [-]
I have never consumed/smoked/whatever marijuana, but with it becoming increasingly more "legal" everyday, it sparked my interest and I started looking into it's medicinal benefits amd I thought I'd ask if there is anyone here who actually smokes weed and works out or is into fitness on a higher level I guess. I have friends who smoke and workout with me, and they have actually said they use it to get rid of muscle soreness/pain, when bulking they use it to eat a lot (munchies). To me, I just wouldn't use, not against it, i just don't like the idea of consuming drugs, at all. I am hesitant to take NyQuil when I am sick. But I am just curious if anyone here does smoke weed and workout, have you received benefits? Or any cons? Once again, I won't ever smoke so don't worry about that haha.
User avatar #30009 to #29990 - shedinja (04/23/2015) [-]
Pot is okay to smoke just don't do it daily, and never ever smoke something if you don't know where it came from

It's like tobacco, you can smoke the leaves but stay the fuck away from cigarettes
User avatar #30004 to #29990 - Draigor (04/23/2015) [-]
tbh the people I know who hit the gym and smoke weed habitually never make progress. But thats just what Ive seen.
My buddy who owns a gym was talking eric lillie after a meet and he said he smokes weed weekly. And look how strong he is.
It's all about your personal situation
User avatar #29999 to #29990 - ferrocordis (04/23/2015) [-]
I smoked.... Everytime I did. My whole body hurt, I would be super paranoid, feel cold, endless think about everything bad without my control my balls would hurt to know end, felt like someone was constantly kicking me my teeth would hurt so bad I wanted to pull them out I would think I was dead and I would see things that weren't there. I would smoke with other friends who would... You know.... Just, giggle. So it WAS weed and nothing laced. I'm just one of the few people that have really bad effects on....

If you suffer with anything SERIOUS mental disorders, I. E bi polar split person disorder schizophrenia DEPRESSION then don't do this. Your dopamine levels are already pretty high. You don't need to make them higher. And when I say depression I don't mean "awwwh I'm sad because something happened." I mean, holy hell, why am I sad?! I'm in the beach partying with everyone.
Depression is sadness without a reason.

Same goes with bi-polar don't day you're bi-polar because you were happy five seconds ago until someone told you your house burned down.

Regardless, MOST people have a good time, don't smoke all of it the first time around, start with regs then move on to exotics. You should be fine. I just go unlucky I guess. Remeber, never abuse, have fun, if you start to have a problem talk to someone. You don't want to get addicted.

People who say you can't get addicted to it are asshole liers.you can get addicted to chocolate if you like and eat it enough.
User avatar #30006 to #29999 - donnybergerstory (04/23/2015) [-]
I was referring to marijuana's benefits on working out.
User avatar #30019 to #30006 - ferrocordis (04/24/2015) [-]
There are none. It'll slow you down, just like cigarettes. Hiw could you think there are any at all? If you want drugs that'll boost your proformance T booster, pre workout, roids and HGH
User avatar #30032 to #30019 - donnybergerstory (04/24/2015) [-]
I am aware haha. I just wanted to know if anyone had info on it's effects on working out.
User avatar #29992 to #29990 - marinepenguin ONLINE (04/23/2015) [-]
www.t-nation.com/training/lifters-guide-to-marijuana

Individual effects with marijuana vary extremely, and it can also depend on the specific strain, but this is a pretty decent article on it.
User avatar #29985 - Draigor (04/23/2015) [-]
I enjoyed this article very much: The Current State of S&C Coaching

www.t-nation.com/training/current-state-of-sc-coaching

I see this shit everyday when I walk by my varsity gym. It really saddens me when all this great equipment, which I cannot use, being underutilized by the ignorant S&C coaches at my university.
User avatar #29993 to #29985 - marinepenguin ONLINE (04/23/2015) [-]
Rippetoe articles never fail to be goldmines of info.
#29966 - nimba (04/23/2015) [-]
so in the old hoisting emporium today doing lateral raises when I notice I've got this huge pec and delt pump on. Seriously I was looking like a silverback there. I completely nail those sets, figure why not just see where this goes so I get on the pec deck, new PB. I do some incline dumbell presses, new PB. I do some incline dumbell flys, new fucking PB.
I'd been struggling and grinding all of those sets for weeks and I just blast through them in one day, wtf? The only thing I can think was different was there was like 8 fairly attractive fitness chicks in the free weights room so maybe I got like a caveman pump thing going on?
Pic related; every day is pec day from now on not me btw
User avatar #30024 to #29966 - ferrocordis (04/24/2015) [-]
Sometimes it just happens. You grow and mature and your body just says. "here, have this muscle." and bang.
User avatar #30014 to #29966 - studbeefpile (04/24/2015) [-]
Pretty sure those are synthol titties.
0
#29986 to #29966 - donnybergerstory has deleted their comment [-]
#29974 to #29966 - dehumanizer (04/23/2015) [-]
hold on there Mendeleev, do you want to join the cirus or something?
User avatar #29972 to #29966 - marinepenguin ONLINE (04/23/2015) [-]
Girls have a weird way of inspiring you. It usually works like that.
User avatar #29956 - ferrocordis (04/23/2015) [-]
I did it. Yesterday. My corner bar row, broke my PR! 4 45s plus bar. 5 sets of 5 soon with it! So I can gain more mass and become even wider!

I'm still starting off in the gym, this will be my.... 3rd month? I had a year if training before, but that was mostly for weight loss, got down to 174... I'm now 230 - 240 lbs (change a lot! For some reason. The battle for gains ever ends.) my goal is to, shockingly become heavier, become bigger and become stronger. Current status

Squat: 185 (pathetic, I never squatted in my life, forgive me black Jesus, aka ronny colemen p. S. This is not my max, I'm currently working in form and strength)
Bench: 245 (if I stop pooping my pants I'll try for 275 - 295)
Deadlift: 225 5x5 (again strength and form.)

I know this is weak, but my brother is shockingly my biggest Idol. He is really strong... Really strong. This is his

Squat: 705
Leg press: 1150+ a human fucking being. (I know, it's fucking insane, I couldn't believe it.)
Bench: whatever the fuck is 4 45 plates are on each side + bar
Deadlift:....... Strong enough to bend the bar...

I want this so bad, I'm so happy to be his brother, as gay as that sounds, but, YAY genetics. Oh! He weighs 285lbs give or take. Let me know what you all think, please!
User avatar #29973 to #29956 - marinepenguin ONLINE (04/23/2015) [-]
Your brother is really really Damn impressive. Most people never dream of squatting over 700.

You should have him help you out.

but honestly you have fantastic numbers for lifting in such a short period of time, you probably have the capabilities of being just as big and strong as your brother.
User avatar #29998 to #29973 - ferrocordis (04/23/2015) [-]
You think? You really think I could get to that weight? Man, I hope so.

Yeah, that's the problem with him, he's strong, but he's not smart, he's don't really good at helping out, he doesn't know shit he just played football when he was like 12 and up until now so he was naturally strong so they put him on the line....

You can actually look him up. He was number 1 all Catholic in 08 number 7 tristate? And 13 country in football.

It's a shame he dropped out of college. Had a full ride.... To college... I mean, it was a D3 but even D2s were giving him crazy scholarships and was accepted into D1s.... He's strong, not smart.

He's also slacking hard with a new job and girlfriend. But, it's only a matter of time before he steps back in. I'm using this time to "catch up."
User avatar #30000 to #29998 - marinepenguin ONLINE (04/23/2015) [-]
Yeah. The squat is what I'm most impressed with really. I can leg press around 800, and that's just me playing around on the machine whenever I have access to it.

But if he was naturally strong like that, chances are you'll be very similar.

And my younger brother was being looked at by the University of Illinois as a linebacker for college football, but he ended up going to a D2 school. He'll be starting on special teams as a freshman. I gotta compete with him when it comes to lifting. Hes naturally stronger and more athletic, so even though I'm older I've been playing catch up with him all my life.
User avatar #30016 to #30000 - ferrocordis (04/24/2015) [-]
Keep him in the right track. Do not let him give up.

I just got back front eh gym, went for 3 hours. Chest. Benched 225, was weak today! Sick about it. But u mean, I also had nothing in my body.
User avatar #29952 - mondominiman (04/23/2015) [-]
How important are macros. Are they something you should focus on in the beginning or are they just for leaning towards a certain body type.
User avatar #29984 to #29952 - MatthewsGauss (04/23/2015) [-]
I recommend counting your macros until you get the feel of what you're eating because I know what i'm eating now so I stopped counting.
User avatar #29979 to #29952 - marinepenguin ONLINE (04/23/2015) [-]
I've personally never counted them.
User avatar #29953 to #29952 - ferrocordis (04/23/2015) [-]
I was focusing on macros for bulking.... I did 8 scoops of protien in one day, for bulking. Cause I'm already fat, might as well be fat and a lot of muscle bro.... Needless to say. I took in 2000 Cal 120g protien 2320mg of potassium 260g of carbs and a toilet full of blood and an asshole full of pain and a body full of regret and a call off from work that will most likely get me reported. 1/10 would not recommend.

But most likely... My dickhead ass will STILL go to the gym later. Cause I can't lose all these gainz that are currently in the toilet bowl.
User avatar #29951 - yankeerose (04/23/2015) [-]
Has anybody here gone through the routine described on startbodyweight.com or something similar who can tell me what you thought of it?
User avatar #29968 to #29951 - fuzzybutt (04/23/2015) [-]
I've been using this routine for around 4 months now.

Not met anyone else using it, so I don't have anything to compare it to, but in only 4 months I've had definite results, despite my lacking diet (maybe 60% of required calories and no supplements as of yet). My abs are hardening up, my chest is noticeably larger, as are my arms; and my legs muscles are much more defined.

I'm not sure about it being a good long term program (I'm still only halfway through some of the progressions), once I get an income I'll most likely starting leaning towards using weights, but if you lack money/equipment it's a good way to still work out with very little monetary input.

The author himself advises to incorporate deadlifts if possible since they (allegedly) target muscles that aren't easily reachable using bodyweight routines.
#29938 - poundzero (04/23/2015) [-]
How accurate is a BMI measurement for calculating fitness?
User avatar #29944 to #29938 - marinepenguin ONLINE (04/23/2015) [-]
Terrible
User avatar #29954 to #29945 - ferrocordis (04/23/2015) [-]
Muscle is more dense then fat, thus, if you have a lot, you would weigh more then if you wee just fat. Here's a good test.

Try and float on water, if you sink, you have more muscle then fat, if you float easily, you are more body fat...

Reason behind this magic?!:... Fat, since it is less dense then muscle, is more buoyant then muscle. This is why the US Navy is more relaxed then any branch for body fat ratio... As a matter of fact, the Australian Navy will allow females to get breast implants for free, since the fat they add onto the chest will help them float in emergency overboards.

(queue the "fuck yeah, science bitch!" pictures.)
User avatar #29947 to #29945 - marinepenguin ONLINE (04/23/2015) [-]
BMI goes purely on height and weight. It has no way to calculate muscle mass, body fat percentages, or any sort of body composition. 180 pounds at 6 feet tall could look anywhere between lean and mean, or loose with a caboose.
#29948 to #29947 - poundzero (04/23/2015) [-]
Thank you. What would be a better test?
User avatar #29949 to #29948 - marinepenguin ONLINE (04/23/2015) [-]
If you want to know your body fat percentage, go to a health clinic or wellness center.

If you want to know what your overall level of fitness is, that'll be harder. Being "fit" is a very subjective description.
User avatar #29937 - marinepenguin ONLINE (04/23/2015) [-]
My rear overhead pressing has been doing pretty well, I hit 4 sets of 10 with 95 pounds and 45 seconds rest between sets. I've gotten a great shoulder pump doing that with Arnold presses afterwards. Plus no shoulder pain so far, so that's a huge plus.
#29931 - iamaleagueplayer (04/22/2015) [-]
Okay so I started to do ab workouts maybe 1-1 1/2 month ago, and I'm making decent progress, but I'm feeling the left side very very slightly becoming stronger than the right side. What's up with that? I'd like to know asap so i can correct it before it's much clearer later down the road.
User avatar #29957 to #29931 - ferrocordis (04/23/2015) [-]
Grab a med ball, or a 25 and do a normal sit up, but twist to your weaker side a few times, to even it out.
#30111 to #29957 - iamaleagueplayer (04/25/2015) [-]
Alright I will try that, thanks.
#29930 - loomiss (04/22/2015) [-]
I need to git gud (No dead lift stats because im a faggot, dont remind me.)
#29932 to #29930 - baglesbites (04/23/2015) [-]
Eat more food, squat 2-3 times a week, bench twice a week, OHP 1 a week adding weight each time assuming you hit your reps
User avatar #29934 to #29932 - loomiss (04/23/2015) [-]
I already eat so much.. I almost puke sometimes because I try to eat more.
My lunch ALWAYS has a chicken breast + whatever else my school serves that day
Breakfeast is pretty regular, 2 scrambled eggs, 3 hardboiled eggs, stack of tater tots, 2-3 glasses of milk and a big thing of yogurt with granola. (I eat a lot at breakfeast, it's my fav)
Dinner is usually just whatever my school is serving
I also drink 50g of protein with 16oz milk everyday.
I keep seeing progression on eveyrthing except bench
Been aroun 130-135 for about 2 months. It pisses me off a lot.
User avatar #29935 to #29934 - Draigor (04/23/2015) [-]
If you commit to GOMAD and eat alot it is literally impossible to not gain weight. I used to be like you, never gained a pound, and finally I said fuck it, gallon of milk a day for 2 months. Ever since then I've had no problem keeping my weight up because my appetite is enormous. If you commit, it will happen.
User avatar #29988 to #29935 - loomiss (04/23/2015) [-]
I dont have money for a gallon a day. I'm a broke college student
User avatar #29997 to #29988 - Draigor (04/23/2015) [-]
If you want it bad enough, you can make it happen. Get a small on campus job or something.
User avatar #30001 to #29997 - loomiss (04/23/2015) [-]
I applied for 3 campus jobs already and all of them "had to many applicants and were sorry"
I maybe could drink more milk for free at cafeteria, I could go for maybe 6 glasses at breakfeast and 6 at lunch and 6 at dindin
User avatar #30002 to #30001 - Draigor (04/23/2015) [-]
That could work. when I did it I measured out how many fl oz a cup at my cafateria was and then found how mnay cups equaled one gallon. I think it came out to 3(or 4?) huge cups at each meal, plus an extra 2 with an evening snack.
Make sure you buy lactase pills, in case you start a massive case of the shits/farts, like most people do when they start gomad.
And you'll want to drink your milk AFTER you eat all your food, to ensure maximum food intake.
User avatar #30003 to #30002 - loomiss (04/23/2015) [-]
I'll keep this board posted on progress throughout the summer.
I plan to get to 160 by end of the summer ( I know it isn't a crazy increase) But I'm in it for the long run, I got time. As of late I lowered weight on my squats a tad bit to make sure to get form perfect still, I felt it slipping as I added weight.
I would be happy with myself with a 225 lb 5 rep squat, maybe like 185 lb 5 rep bench, and like 135 lb OHP for 5
User avatar #30005 to #30003 - Draigor (04/23/2015) [-]
Dude Im so happy you said youre in it for the long run. Most people dont view it that way and it annoys me haha.
Goodluck in yiur weight gain, I look forward to seeing those updates!
User avatar #29933 to #29932 - loomiss (04/23/2015) [-]
You literally just described my workout plan already
I alternate on bench and OHP sometime Ill do OHP twice a week and bench once, and vice versa, always squat 3 times a week. Been lifting for like 6 months. I started off benching 65, squatting 95, ohp 45
User avatar #29936 to #29933 - marinepenguin ONLINE (04/23/2015) [-]
Be careful with that much pressing. Doing a lot of benching and overhead pressing can really screw up your shoulders. Generally when you bench twice a week, you lower your shoulder work and vice versa , especially OHP. They work a very similar movement pattern, so getting stronger in one will usually lead to some gains in the other.
User avatar #29987 to #29936 - loomiss (04/23/2015) [-]
You think it is too much pressing?
I kinda built my program around compound lifts 3 times a week.
I want to try a split program thats like 4-5 day a week, but I don't know a good one to go for.
User avatar #29991 to #29987 - marinepenguin ONLINE (04/23/2015) [-]
And that's fine, but bench pressing and overhead pressing 3-4 times a week is a risk on your shoulder health.

There's lots of splits you can do too.
User avatar #29995 to #29991 - loomiss (04/23/2015) [-]
You should help me build a good split based off my lifts, I am not quite sure what is considering doing too much/too little but my current program is boring me and making me lose motivation.
User avatar #29996 to #29995 - marinepenguin ONLINE (04/23/2015) [-]
There are several you could do, and it doesn't really matter what your lifts are when forming your own split following linear progression.

You could do:
push/pull/legs
Back, chest, legs, shoulders
upper, lower
Back, push, legs, arms

Or you could do days centered arounds lifts, with accessory movements based around said movement.

Deadlift
Bench
Squat
Row
Pull up
Dip
Power Clean
High Pull
Snatch
etc

There's almost a limitless number of different splits you could do based upon your specific goals.
User avatar #29928 - mendelevium (04/22/2015) [-]
When am I no longer considered a noobie and then a beginner lifter?
#29958 to #29928 - ferrocordis (04/23/2015) [-]
"only competition is yourself."    
"the moment you stepped into the gym you became forever small."
"only competition is yourself."
"the moment you stepped into the gym you became forever small."
User avatar #29950 to #29928 - studbeefpile (04/23/2015) [-]
In my personal opinion, you're no longer a total newbie when you're hitting a 225 Bench, 315 Squat, and a 405 deadlift.
User avatar #29976 to #29950 - mendelevium (04/23/2015) [-]
What do you hit?
User avatar #29977 to #29976 - studbeefpile (04/23/2015) [-]
275 Bench, 385 Squat, 455 Deadlift.

wbu?
User avatar #29978 to #29977 - mendelevium (04/23/2015) [-]
155 Bench, 225 Squat, 315 Deadlift

Started damn near anorexic and could barely bench the bar a year ago, been going for mainly aesthetics.
User avatar #29980 to #29978 - studbeefpile (04/23/2015) [-]
Good progress mayne. Keep it up.
User avatar #29981 to #29980 - mendelevium (04/23/2015) [-]
How long have you been lifting?
User avatar #29982 to #29981 - studbeefpile (04/23/2015) [-]
About 3 years, but I've made a lot of mistakes - I never had any real coaching or programming until last year. If my training was on point all along I'd be much stronger.
#29929 to #29928 - MatthewsGauss (04/22/2015) [-]
when you look this good
when you look this good
User avatar #29913 - pwnagraphy ONLINE (04/22/2015) [-]
Bench felt like shit this morning, only 245 for 4x5 and the last set was grindy the whole way

Log Press felt like shit too, normally I can sit comfortably at 205 for a few sets of 2, today I couldn't even get up 190 past my face

Circus Dumbell set a PR of 110 for a 1 rep max each arm. I could've gone higher because form was on fucking point but I needed to go home to drive my mom to work

All in all not too terrible. I'll probably try and redo Bench and Log Press with a friend tomorrow
User avatar #29904 - hsm ONLINE (04/22/2015) [-]
How do you guys balance different kinds of workouts all together? Like, there are 3 types of workout everyone does i.e. Cardio, Lifting and Calisthenics (Bodyweight).

Lately i've been doing calisthenics in the early morning or afternoon and lifting in the evening, that works pretty well for me. But now i wanna start doing cardio as well because i feel like my stamina is deteriorating.

Long story short, is there any routine that incorporates all cardio, lifting and calisthenics?

I tried doing my calisthenics routine the same time as i do my lifting but that just doesn't work for me. Calisthenics makes me too tired for lifting and vice versa.

Current routine: In the gym i'm doing 5x5 workouts on Mondays, Wednesdays and Fridays and every morning from Monday to Saturday i'm doing Pullups & Situps and Squats & Pushups while alternating days i.e. Day 1: Pullups & Situps and Day 2: Squats & Pushups AND repeat
User avatar #29905 to #29904 - Draigor (04/22/2015) [-]
You can do it all in 1 workout. Lift 5x5 (or whatever set x rep scheme you're working for) for your main lift of the day, do all your accessories as mainly "body weight movements" (I think weighted pull ups and dips would still count, unless you'd rather do really high volume), and then do some conditioning.

As long as you're eating like there's not tomorrow and get enough sleep, you should still progress in all 3 areas.
User avatar #29908 to #29905 - hsm ONLINE (04/22/2015) [-]
I know that combining my lifting with my calisthenics is the most efficient way of going about doing this but as i stated earlier i already tried that. My lifts are pretty heavy (by my own standard) and when i do bodyweight i do high reps so i can't really combine the two since one leaves me too tired for the other.

My diet is currently shit because living the student dream but my sleep cycle is pretty solid. I just wanna start doing cardio again to make up for my shit diet and getting my stamina back but truth be told that is just a secondary goal is all.
User avatar #29909 to #29908 - Draigor (04/22/2015) [-]
If you can't do both at the same time, I would suggest cutting down the weight or volume of either the lifting or the volume of the calisthenics. What is your 5x5 routine? for example, do you do 5x5 squats, bench, and dead all in the same workout? And how long have you been lifting?
User avatar #29912 to #29909 - hsm ONLINE (04/22/2015) [-]
My 5x5 is the StrongLifts one. I've been working out for a year and a half now but i only did calisthenics for 8 months, ever since i joined the gym i've been trying out different routines and stuff and observing the results i get from each one. So far 5x5 is the workout program that has benefited me the most even with my constantly shit diet. Before that i tried the Push Pull Legs routine and there was another which was like 1 or 2 muscle groups per day, monday to friday.
I like full body workouts more than isolation workouts unless i'm focusing on a specific muscle at a given time so 5x5 is ideal for me.

if you dont know the stronglifts 5x5 here it is

Day 1: Squats, bench, bent-over rows
Day 2: Squats, deadlift, over-head press
1 day rest after each day and alternate the days

Its pretty fucking good in my opinion
User avatar #29915 to #29912 - Draigor (04/22/2015) [-]
Hell yea, SL 5x5 is awesome, I ran it for a year & made some sick gains.
Can you tell me your maxes (projected if you've never maxed out www.crossfitcenturion.com/centurion/1rm ) and bw? Then I can help you better
User avatar #29917 to #29915 - hsm ONLINE (04/22/2015) [-]
Am i supposed to enter weight in kgs or lbs? I haven't ever really maxed out, just never learned how to go about it and never tried it.
User avatar #29918 to #29917 - Draigor (04/22/2015) [-]
it uses pounds
User avatar #29919 to #29918 - hsm ONLINE (04/22/2015) [-]
Squat: 128
Bench: 116
Deadlift: 219
Overhead Press: 90
Bentover rows: 128

my own weight is 141 lbs
User avatar #29920 to #29919 - Draigor (04/22/2015) [-]
Just to confirm, you listed your lifts in pounds right?
User avatar #29921 to #29920 - hsm ONLINE (04/22/2015) [-]
yeah, i converted them from kgs using google and then rounded em off for example if it 99.249 was changed to 100

Wont be surprised if i fucked something up because of personal retardation but the numbers should be about right.
User avatar #29922 to #29921 - Draigor (04/22/2015) [-]
Ok cool. Can I get your height too? (I forgot to ask before sorry)

Yea, those are pretty much beginner numbers. Seems to me like you've been trying to do too much and your body doesn't have the work capacity to recover and make gains. Especially since you've been working out for 1.5 years, assuming you've been doing 5x5 for most of that time, your numbers should be much higher.

In the SL 5x5 pdf, Mehdi talks about this; where people try to incorporate too much cardio or extra exercises because they think they have to be doing lots of work to get results. The secret is, especially as a begginner, you don't have to do that much. Follow the bare minimum at first (I suggest about 6months to a year), so in this case it would be SL 5x5 and nothing more. After you have some more experience, progress, and weight gain under your belt, start adding in extra accessory work (like calisthenics) and maybe a little cardio.

It helps when you view your training as something you want to continue for the rest of your life.
User avatar #29923 to #29922 - hsm ONLINE (04/22/2015) [-]
My height is 5'8 and i've been doing the 5x5 routine for like a month now. I tried out a lot of different routines and tried them all for 3 to 4 months, thats why it took so long to get to 5x5 but i plan on sticking with it.
User avatar #29924 to #29923 - Draigor (04/22/2015) [-]
Oh ok, then your numbers are fine if you just started.

I'll still give the same advice though. You can't give each type of workout top priority, you'll have to choose. The most beneficial way to look at it, in my opinion, is lifting as #1, calisthenics as a compliment/accessory to your lifting, and cardio/conditioning as something you tack on at the end of a workout or maybe do on an off day.

Gain some weight & follow SL for 6 months to a year and then slowly add in your calisthenics (as accessories) and when you can manage doing both of those in one workout, add in the conditioning/cardio.
User avatar #29925 to #29924 - hsm ONLINE (04/22/2015) [-]
Thanks
User avatar #29926 to #29925 - Draigor (04/22/2015) [-]
you're welcome
#29896 - queeftarts (04/22/2015) [-]
You know what, fuck it. Earlier today I got caught when I forgot to turn on anon and I decided to not turn it on now because my cover is blown.

But on another note here is a progress picture. Left is last year at my grade 9 graduation. That dress barely fit me. Right is today, 22 pounds lighter, same dress, and a fair bit baggy.

I wanted to share my progress cause this board really helped me. And I am by no means done my journey, but I wanted to share some progress with y'all.

Pls be gentle
User avatar #29959 to #29896 - ferrocordis (04/23/2015) [-]
Keep running.
#29939 to #29896 - poundzero (04/23/2015) [-]
Great job! You look fantastic!
User avatar #29910 to #29896 - manflino (04/22/2015) [-]
your are doing great!, keep it up!
User avatar #29898 to #29896 - marinepenguin ONLINE (04/22/2015) [-]
Massive improvement, way to go!
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