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User avatar #16817 - hsm (08/14/2014) [-]
okay so i have a friend who is quite a large fellow but luckily i convinced him to workout with me but he has one question. Since he is trying to lose weight, obviously he needs to do a lot of cardio (i recommended running). So the question is should he be doing High Intensity Interval Training or just doing 15 to 20 mins of normal pace running.
User avatar #16821 to #16817 - marinepenguin (08/14/2014) [-]
HIIT burns more fat in the same amount of time.
#16814 - IamPinhead (08/14/2014) [-]
Gonna be heading to the gym to make gainz in ~80 minutes.
Snatch 6x1
CnJ 4x1
Front Squat 4x2
Kroc Row 3x6-8
Push press + strict press 2x8 + 2x8
Russian twists 3x10-15

I'm gonna be on this routine until the spring and then I'm switching to pic related.
#16809 - markowuzhere (08/13/2014) [-]
>go to the gym same time everyday
>giant bear mode guy always using the squat rack when I enter
>the man is a goddamn yeti
>Has a full beard, tons of hair all over his body
>He loads up 4 plate
>squats to barely half

I call him Half-Squatch.
User avatar #16806 - marinepenguin (08/13/2014) [-]
People worry too much about how much they weigh. Trying to lose weight to reach a certain amount of pounds, or trying to gain weight no matter what. Focus more on the appearance itself, and the transformation, instead of the scale. You can be 160 pounds and be fat, you can be 215 pounds and be strong. If you just followed the scale, started at 180, lost 10 pounds of fat, then gained 10 in muscle, you would be showing no progress.

My point is, focus on what you want yourself to look like, not how heavy you want to be. This is something I really need to hammer into my head as well.
#16802 - anonymous (08/13/2014) [-]
I haven't had internet for two days, all I've had time to do is work and lift. Not that I'm complaining. -Marinepenguin
User avatar #16796 - kyogreking (08/13/2014) [-]
5'11" 190 lbs im looking to get musclier
i got a slight gut but have fairly broad shoulders and large chest muscles but got a layer of fat that makes me feel insecure but dont really know what to do
User avatar #16807 to #16796 - scoobydoobydo (08/13/2014) [-]
Do not watch mike Chang or the hodgetwins lol.
User avatar #16825 to #16807 - donnybergerstory (08/14/2014) [-]
I hate their videos on information, such as like Mike's video like THE ONE WAY TO GET RIPPED! His WORKOUT videos are what I watch. The Hodge Twins are entertaining to me, and their workout vids are somewhat good.
User avatar #16830 to #16825 - scoobydoobydo (08/14/2014) [-]
Mike Chang just wants fat peoples money. Hodgetwins I only watch for entertainment. There advice isn't so good but I laugh every time at their intro of pushing each other.
User avatar #16842 to #16830 - donnybergerstory (08/14/2014) [-]
And yes, the Hodgetwins are a couple of funny black guys who make entertaining fitness videos.
User avatar #16837 to #16830 - donnybergerstory (08/14/2014) [-]
But if I am not buying his products and only taking from his FREE workout videos, then I don't see the issue. Yeah, of course his products are all BS, there are NO shortcuts to being ripped, but desperate people will believe him.
User avatar #16816 to #16807 - misticalz (08/14/2014) [-]
User avatar #16824 to #16816 - donnybergerstory (08/14/2014) [-]
User avatar #16801 to #16796 - donnybergerstory (08/13/2014) [-]
If you don't have a gym pass, get one. Start watching workout videos. I will link you to a few good channels on YouTube.

Mike Chang AKA Sixpackshortcuts; great videos, good techniques and tips:

The Hodge Twins; vlogs and workout tips:

Watch those videos and do the workouts. Work out for awhile (2-3 months) then start taking whey protein after your workouts.

Protein I take (great shit.):

Start going to, look at workouts, go on forums. If your serious about working out, you'll never miss a day.
#16813 to #16801 - IamPinhead (08/14/2014) [-]
Mike Chang is the king of bullshit.
User avatar #16823 to #16813 - donnybergerstory (08/14/2014) [-]
I don't buy his supplements, or his six pack shortcuts stuff. His workout videos are good. I tried many workouts and never really saw results or felt like I was working anything, but then I tried his chest workouts, and they really helped.
#16849 to #16823 - IamPinhead (08/15/2014) [-]
The problem is that he shills his supplements and piss-poor advice more often than not. A beginner would be better served with Blaha's channel.
#16787 - misticalz (08/13/2014) [-]

a year ago I started just drinking water
this past month I finally changed my diet to more veggies, I don't really eat fruit.
no more milk, I use broccoli for the calcium
nuts n raisins for snacks or a home picked salad with no dressing.
I still eat junk food but I severly limit my self. I still wanna have fun.

I play soccer for two hours a day 7-9pm

-5 pounds a week
I feel better
more confident
I look better

I can't even finish half a can of rootbeer without being disgusted. I don't know how I could drink that shit.
User avatar #16789 to #16787 - misticalz (08/13/2014) [-]
also does anyone have extra tips?

Is a gym membership worth to get?
I'm getting my body for mexico I wanna have a slight chisel, I don't wanna look over muscly and douchey yenno? Slight chisel.
Because if I can just get a slight chiseled body at home I don't wanna spend any money.
User avatar #16791 to #16789 - thisismyhandle (08/13/2014) [-]
But yeah, get a gym membership if you wanna gain some muscle
User avatar #16790 to #16789 - thisismyhandle (08/13/2014) [-]
Dude, don't worry about getting too jacked until you actually get there. It's harder than you would think to end up that way (and if you are thinking of bodybuilders as the standard for "over-muscle-y and douchey", you're out of your league unless you start taking steroids and focus a few years at least on getting huge).
#16784 - unncommon (08/13/2014) [-]
Alrighty you guys. I'm thinking about changing up my routine from 6 days a week to five and I wanted to know your opinion on how this would effect my gains (I've been on this 6 days a week for 8 weeks now). I don't think it'll be too much seeing as how there's not a huge difference.

Week 1:...............................Week 2:
Mon. - Push.......................Mon. - Push
Tues. - TRX (Lower)...........Tues. - TRX (Upper)
Wed. - Pull..........................Wed. - Legs
Thurs. - Rest......................Thurs. - Rest
Fri. - Push..........................Fri. - TRX (Upper)
Sat. - TRX (Lower).............Sat. - Legs
Sun. - Pull..........................Sun. - Pull

Potential (and more than likely):
Mon. - Pull
Tues. - TRX (Lower)
Wed. - Push
Thus. - Rest
Fri. - Legs
Sat. - TRX (Upper)
Sun. - Rest
User avatar #16785 to #16784 - unncommon (08/13/2014) [-]
Pull is done 3 times in two weeks
Push is done 3 times in two weeks
TRX Upper is done 2 times in two weeks
TRX Lower is done 2 times in two weeks
Legs are done 2 times in two weeks
There are 2 rest days done in two weeks

Everything is done twice in two weeks
There are 4 rest days in two weeks

I do an 1½+ hours of cardio each week also.

I'm more than likely going to change it, just came here for criticism.
User avatar #16803 to #16785 - marinepenguin (08/13/2014) [-]
When I went to 5 from 6 all I saw was my lifts go up a little because I had 2 recovery days. What exactly is TRX again? You may have explained it to me already.
User avatar #16822 to #16803 - unncommon (08/14/2014) [-]
It's a military grade suspension trainer that has a program designed to improve functionality and shit. I'm hung over as fuck so it's hard to explain atm.
User avatar #16828 to #16822 - marinepenguin (08/14/2014) [-]
Alcohol can limit your gains bro, be careful.
#16799 to #16785 - anonymous (08/13/2014) [-]
I don't think you'll see too much of a change. Potentially better lifts if you are going for strength since you'll have more recovery and less volume.
User avatar #16781 - ILikeGreen (08/13/2014) [-]
Any tips for shin splits? I was barley able to run today because of them. I bought new nike running shoes a while ago. I wore them for a while but they shouldnt be worn out.

My friend told me after the workout to try not to put your heel to much on the ground. I'm going to try that tomorrow.

but any other tips?
User avatar #16792 to #16781 - scoobydoobydo (08/13/2014) [-]
You have to stay off it for a little til it goes away. Also as uncommon said running on dirt. I had them terribly when I ran on concrete in gym class but I was able to play for hours without pain on a wood basketball court.
User avatar #16810 to #16792 - ILikeGreen (08/13/2014) [-]
the thing is a have a gym membership. and the best place for me to run is at the gym.

and I just started running. I should take breaks already?
User avatar #16812 to #16810 - scoobydoobydo (08/13/2014) [-]
If you are injured then you have no choice to take breaks.
User avatar #16786 to #16781 - unncommon (08/13/2014) [-]
When you put your heel to the ground you're transferring 100x bodyweight to your knees, when you land ball-first you're transferring 0.
Also I like to run I'm the dirt because it's softer. When my shins start acting up I wrap them in ace bandages to compress it, it helps a lot. Also try walking for like 5 minutes to warm your legs up.
User avatar #16811 to #16786 - ILikeGreen (08/13/2014) [-]
the only spot i can run is at the treadmill in the gym. I'll try bandaging them too.
User avatar #16776 - tripscausedthis ONLINE (08/12/2014) [-]
about to start a slow but easy process of cutting weight. looking to cut from 83kgs to 72kgs to fight. currently on around 17% bf. any tips to make it slow and easy so I dont have to freak out and rush at the end?
#16793 to #16776 - anonymous (08/13/2014) [-]
Do you have a timeframe in mind? And by fighting I'm assuming you have to hit a weight class?

Only way to guarantee you'll hit your target is by counting your macros or calories. For a long, slow cut, I'd go for a 250cal deficit or 10-15% below your maintenance calories. You'd lose around 1/2lb(.23kg) a week.
User avatar #16808 to #16793 - tripscausedthis ONLINE (08/13/2014) [-]
i have till weigh in on oct 31st. and yeah 72kgs is what im fighting at.
#16773 - moechler (08/12/2014) [-]
Is it appropriate to post a picture of your body on a social network? I might look like an arrogant prick, but it's basically what everyone does. People show off their new car they worked hard for to impress people. I show off my body I worked hard for to impress people. Why do people hate me, but not the guy with his car?
#16815 to #16773 - anonymous (08/14/2014) [-]
No. Show off your body that you worked hard to get. At the end of the day when people are hating, ask them why and watch them shrivel up.
User avatar #16804 to #16773 - marinepenguin (08/13/2014) [-]
It seems like you're desperate for people to notice, which is understandable. But I'm trying to get in the mindset that your body is almost like a piece of art you are sculpting, and it is something that should be hidden until it needs to be revealed.
User avatar #16783 to #16773 - alicorn (08/13/2014) [-]
It's cool to post progress photos for online forums, but on social media just do it in passing, shirtless pics like are only netting you gay guys and 'those' types of girls
User avatar #16775 to #16773 - lordketchup (08/12/2014) [-]
Because you seem insecure, be humble about it
User avatar #16774 to #16773 - akkere ONLINE (08/12/2014) [-]
I think the best manner to go about something like that is to be more casual in showing it, like maybe have a beach photo of you hanging out with friends while you're shirtless or something.
User avatar #16772 - prototypedaytona (08/12/2014) [-]
6'2", 170 lbs here.

I've never had a problem with my weight but have always been looked upon as if I was the scrawniest motherfucker on the face of the Earth. After the longest possible amount of time of self-hatred, telling myself things like "it'll be easier to get girls" (what with the muscles and such) and the like, I've finally started out a light workout that doesn't include cardio.

It consists of 50 sit-ups, 20 push-ups, 50 twenty-pound bicep curls on each arm, and 20 squats whilst holding 30 pound dumbbells at head level.

My question(s): Is this a good start? What else should I add to it for a fuller workout?
#16794 to #16772 - anonymous (08/13/2014) [-]
Sit-ups, pushups, curls, and squats is a pretty poor start. Look up any legit beginner's routine and most of them will have 1 thing in common, they revolve around heavy compound movements. You have too much volume as well. Get a gym membership and read 4chan's /fit/ sticky. No offence but if it was as easy as a few sit ups, push ups and curls, everyone would be ripped.
#16777 to #16772 - unncommon (08/13/2014) [-]
I weigh 170 m8 what u tryna say
User avatar #16778 to #16777 - prototypedaytona (08/13/2014) [-]
I don't understand...? I'm asking if I'm on the right "path", or whatever.
User avatar #16779 to #16778 - unncommon (08/13/2014) [-]
I was messing with you because you were saying 170 is skinny. But I'd recommend either SS or Strong Lifts + calisthenics. You can do cardio but you just gotta eat big.
Getting bigger is a matter of calories in > calories out. Fat is easy to lose, muscle is hard to gain.
User avatar #16780 to #16779 - prototypedaytona (08/13/2014) [-]
Oh. Thank you.
User avatar #16763 - fallenraven (08/12/2014) [-]
I broke my foot when I was on week 2 of P90x, got 2 screws and a pin in it. should I wait the 6 weeks to recover or just do upper body?
User avatar #16805 to #16763 - marinepenguin (08/13/2014) [-]
I'd just do upper body. Treat every injury as an opportunity to train different, not as a step back. So get your upper body stronger and fuller in 6 weeks while your foot heals.
User avatar #16766 to #16763 - iyellatstuff (08/12/2014) [-]
wait, you can't miss leg day
User avatar #16753 - hsm (08/12/2014) [-]
Can anyone tell me about a 1 day full body workout? I missed a couple days on my routine so i intend to do the entire body in 1 day rather than use the splits i normally use.
User avatar #16757 to #16753 - unncommon (08/12/2014) [-]
Squats or deadlifts
Power Clean or something similar/one of the other lifts listed
Bench Press or overhead press
User avatar #16758 to #16757 - hsm (08/12/2014) [-]
i was planning to do:

Front squats

Apparently those 4 exercises cover everything. Is it k or would you recommend a little something different.
User avatar #16760 to #16758 - unncommon (08/12/2014) [-]
Seems like you took a page from Elliott Hulse, but yes that should work out good.
User avatar #16761 to #16760 - hsm (08/12/2014) [-]
Yeah, i was watching his videos to get an answer to my question. Elliott Hulse and Brandon Carter are the only people who i take advice from on the matters of fitness.
User avatar #16745 - sciencexplain (08/12/2014) [-]
Sup guys. I've been starting with some weight loss and I felt the pain of it, and it's going great so far, and I'm expecting the weight loss to happen soon. My question for you is:

I've got push-ups and sit-ups and mountain climbers in my routine, but mountain climbers are awkward. Is there a replacement exercise for mountain climbers that will help raise the heart rate? Also, the sit-ups are giving me sharp abdominal and back pains. Is there something wrong with my form?
User avatar #16759 to #16745 - unncommon (08/12/2014) [-]
Planks + side planks for the strongest and best core.
Uh as far as mountain climbers go you could do weightless squats and jumping jacks.
User avatar #16762 to #16759 - sciencexplain (08/12/2014) [-]
Sounds like a good idea. Will planks elevate heart rate, or is it just for improving the quality of abdominal sit-ups?
User avatar #16764 to #16762 - unncommon (08/12/2014) [-]
They're a static hold so they should elevate more so than sit ups + burn more fat.
User avatar #16765 to #16764 - sciencexplain (08/12/2014) [-]
Cool. I'll replace sit-ups with those then. Probably start with the sit-ups once I go into muscle gaining, but that's a long way off.
User avatar #16747 to #16745 - donnybergerstory (08/12/2014) [-]
Do burpees. Look them up, great exercise to lose fat.
User avatar #16748 to #16747 - sciencexplain (08/12/2014) [-]
Already got them in the routine, mate. My routine is:

Mountain Climbers
Sit-Ups & Twists
Jogging on Spot
Sprinting on Spot
High Knees
Butt Kicks
Leg Raises
User avatar #16754 to #16748 - scoobydoobydo (08/12/2014) [-]
Lol you can't sprint on spot.
User avatar #16755 to #16754 - sciencexplain (08/12/2014) [-]
Ehh, running, whatever you wanna call it. Faster than jogging on the spot.
User avatar #16744 - ainsley (08/12/2014) [-]
Hey guys! Need your help. 5'8 215lbs here.

About 2 months ago I started working in a restaurant as a busser. Long shifts, sometimes 10-12 hours where I'm constantly on my feet, have helped me lose 15lbs. However, now that I've had a taste of weight loss, I'd like to lose some more.

Can you guys suggest any simple work out routines and diet changes to help me gradually lose more weight over time? With work, school, and a social life I don't want to spend all my free time at the gym or shopping for kale, so some simple subtle changes would be ideal.
In my basement I have an exercise bike and a weightlifting bench.
User avatar #16767 to #16744 - derpityhurr (08/12/2014) [-]
No soda and fast food is the easiest change in diet you can make
Anything fried is bad as well
User avatar #16768 to #16767 - ainsley (08/12/2014) [-]
Cut soda out years ago, not even for health purposes, just don't like how carbonated beverages feel going down my throat giggty. And I only eat fast food with friends, other than that it's all home cooked meals.
User avatar #16770 to #16769 - ainsley (08/12/2014) [-]
looks like a decent guide. Thanks! Appreciate it.
User avatar #16737 - goldenkhrp (08/12/2014) [-]
Hello everyone,
I used to work-out when I was younger. I did this at home by doing push-ups, crunches, and lifting some small dumbbells. Nothing to serious but it kept me in decent shape.

About a year ago, I broke my elbow pretty badly and needed surgery in order to heal. Now I want to train again, but my elbow hinders me with pushups. Does anyone know a trainings exercise that can be done at home that trains the chest muscles?

TL/DR: Does anyone know a fitness exercise that trains the chest muscles without overloading my elbows (and can be done at home)

Thanks : ) English is not my best language, so please don't mind any spelling errors
#16735 - anonymous (08/12/2014) [-]
I've plateaued and i've plateaued hard, but this is just the worst I have ever experienced. Stretch marks, weight gain, inability to lose weight no matter how hard/long I work out, healthy diet, the whole shabang. I'm about 20-25 pounds over weight. My lifestyle isn't superbly active, but I still manage to run two miles a day. I did p90x and gained quite a bit of muscle, but hardly lost any body fat. Now that that's over I ended up looking worse than before so I started doing cardio to help trim down all the excess body fat. Even if I lost 2-3% of my body fat percentage my overall weight was still the same and even then i'd gain it back in 4-8 days. Changing my diet did absolutely nothing and increasing the intensity and length of the workouts did nothing as well. It's practically taken everything I have to just maintain my current weight.
#16795 to #16735 - anonymous (08/13/2014) [-]
What does your diet consist of and be specific. There is also a difference between eating healthy and a healthy weight loss diet. It sounds like you're putting in the work but completely lost on the diet.
User avatar #16736 to #16735 - scoobydoobydo (08/12/2014) [-]
No you didn't gain quite a bit of muscle doing p90x.
User avatar #16733 - drunkengnome (08/12/2014) [-]
I am starting up again with my exercises but I don't wanna go to fitness this time, cause' no that much money. I have one dumbbell and I will start running again.
Do you guys have any suggestions what to exercise with? I'm thinking like filling a sportsbag up with some low-heavy/ heavy loads and do some exercises with that.
#16797 to #16733 - anonymous (08/13/2014) [-]
You can make a heavy bag. All you need are some trash bags, duct tape, and something to fill it with. I made 15lb bags with rubber mulch and add bags as needed. You can do lunges, tosses ,carries, cleans, presses, and squats.
User avatar #16800 to #16797 - drunkengnome (08/13/2014) [-]
Thank you.
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