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User avatar #42898 - cptmongtard
Reply +3 123456789123345869
(01/31/2016) [-]
Back in the gym after 3 weeks of not being able to touch a single weight. Hit 115kg for 2 rep bench. Feels fucking good
User avatar #42895 - turdburgalar
Reply 0 123456789123345869
(01/31/2016) [-]
Could someone please explain to me what reps and sets are?
User avatar #42896 to #42895 - nwbballplayer
Reply +1 123456789123345869
(01/31/2016) [-]
Say you're doing pushups. If you complete 10 pushups, It means you completed 10 reps of pushups. Now say you do 10 reps, take a rest, do 10 more, take a rest, and then do 10 more. This means you did 3 sets of 10 reps of pushups.
User avatar #42897 to #42896 - turdburgalar
Reply 0 123456789123345869
(01/31/2016) [-]
Finally I understand lol, it should probably be common sense but I actually needed and explanation, thanks man. Would you happen to have a routine to go by? I'm focusing on getting my arms wider and my biceps bigger, just big arms basically.
User avatar #42879 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
I've been having pretty bad wrist pain recently. I almost can't do heavy curls anymore. No other movements hurt it like benching or pulling movements, but the sheer forces from curls really makes it hurt. I love curls, but recently I've been having to get my bicep work from reverse grip rows and weighted chinups. Damn my long dainty wrists.
User avatar #42893 to #42879 - whitechino
Reply +1 123456789123345869
(01/31/2016) [-]
Work on your forearms.
User avatar #42888 to #42879 - studbeefpile
Reply 0 123456789123345869
(01/31/2016) [-]
Wrist wraps, son. Also, ez curl bar.

I too have small dainty wrists. Go fuckin figure, I have the tiny joints that would make for good bodybuilding, but I have no desire to step on stage....
User avatar #42889 to #42888 - marinepenguin
Reply 0 123456789123345869
(01/31/2016) [-]
I have an EZ curl bar, and wrist wraps dont help.
User avatar #42890 to #42889 - studbeefpile
Reply 0 123456789123345869
(01/31/2016) [-]
If wrist wraps don't help, your wrist wraps are shitty.
User avatar #42891 to #42890 - marinepenguin
Reply 0 123456789123345869
(01/31/2016) [-]
They help with any pressing movement. I don't see how they'd help with sheer forces that curls create.
User avatar #42892 to #42891 - studbeefpile
Reply 0 123456789123345869
(01/31/2016) [-]
You don't see how a cast could provide support?

My guess is you have shitty thin wraps that just add a little compression. If you get some heavy duty wraps like the Slingshot Multi-Purpose wraps (what I have and love), or their Gangsta Wraps, I think you'd notice a huge difference.
User avatar #42884 to #42879 - the one and only
Reply 0 123456789123345869
(01/31/2016) [-]
Been punching the bag?
User avatar #42887 to #42884 - marinepenguin
Reply +3 123456789123345869
(01/31/2016) [-]
No I don't punch things. I only spank my monkey.
User avatar #42894 to #42887 - the one and only
Reply 0 123456789123345869
(01/31/2016) [-]
I remember damaging my wrist doing boxing cardio.
User avatar #42885 to #42884 - nwbballplayer
Reply +1 123456789123345869
(01/31/2016) [-]
For a sec, I thought that was a shitty metaphor for jacking off, which I guess could give him wrist problems
User avatar #42886 to #42885 - marinepenguin
Reply 0 123456789123345869
(01/31/2016) [-]
I thought the same thing.
User avatar #42870 - studbeefpile
Reply 0 123456789123345869
(01/30/2016) [-]
I've been having a lot of pain in my right bicep - towards the lower insertion. Not sure what caused it, but barbell benching gives it some pain on the eccentric, so I'm gonna try dumbbell benching to see if that fucks with it. It'll be my first time with dumbbell bench in about a year, so we'll see what happens. Gonna try to throw around the hundos for some and a few.
User avatar #42874 to #42870 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
I get something similar from strict overhead pressing. It's like a pop, like something adjusts, then slight aching. I've switched to push presses and it doesn't effect me anymore.
User avatar #42875 to #42874 - studbeefpile
Reply 0 123456789123345869
(01/30/2016) [-]
It's not like that, it's tendon pain. Could be bicep tendonitis, not sure how I could've incurred it though.
User avatar #42877 to #42875 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
It's my tendon too, that's what I'm saying, right where it connects to the crease of my elbow.

And I'm not sure what it would be honestly.
User avatar #42881 to #42877 - studbeefpile
Reply +1 123456789123345869
(01/30/2016) [-]
nb4 we both tear our bicep, get depressed, and lose 50lbs (or in my case, gain 50lbs....in a bad way)
User avatar #42900 to #42881 - Sewallman
Reply 0 123456789123345869
(02/01/2016) [-]
Probably tendonitis. I had it last week. Ice it, elevate it and apply heat after icing. You should be good to do heavy curls again in no time flat.
User avatar #42902 to #42900 - studbeefpile
Reply 0 123456789123345869
(02/01/2016) [-]
bro I don't even do curls. I have no idea what caused it.
#42866 - maddboiy
Reply 0 123456789123345869
(01/30/2016) [-]
OK so realistically speaking, how likely is it that i'd be able to hit the 1000lb club by the end of the year? Currently my Squat is 5x5 of 132lb, Bench is 5x5 of 110lb and my Deadlift I managed 1x3 at 220lb and then a 1x2, so not quite 1x5 but i should have that down by the end of next week.

My goal is 440lb for DL, 352lb for Squat and 220lb for Bench.
User avatar #42868 to #42866 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
First off, that picture is fucked.

Secondly, I think you could get that within a year if you were consistent and trained well.
User avatar #42867 to #42866 - nwbballplayer
Reply 0 123456789123345869
(01/30/2016) [-]
In the past year Ive went from roughly a 275lb to 405lb DL, 315lb to 375 lb squat after fixing my form, and a 220lb to 245lb pause bench, a 215lb total increase to get me over the 1000lbs mark. Considering how your lifts are relatively novice, and depending on all factors (training, nutrition, recovery, vegan natty oil, etc.), I think you could no problem break at least 800lbs or 850lbs, with 1000lbs a possibility if everything goes right.
User avatar #42880 to #42867 - maddboiy
Reply 0 123456789123345869
(01/30/2016) [-]
Thanks, i'm doing SL5x5 at the moment and eating about 3200 calories a day at the moment and im hoping to keep bulking through February then cut through March.
User avatar #42883 to #42880 - nwbballplayer
Reply 0 123456789123345869
(01/30/2016) [-]
Honestly, if you're gaining weight without gaining too much fat, I don't see why you couldn't continue past March.
User avatar #42857 - howunexpected
Reply 0 123456789123345869
(01/30/2016) [-]
I just got a membership at a gym and I realized I have no idea what I'm doing. My goal is to get back to my original bodytype, which was fairly thin with some muscle definition. I'm not trying to get swole, because I invested a lot in my wardrobe and I need to fit into those clothes.
Right now, I have a fairly prominent stomach, and the very beginnings of man boobs. I'm still pretty skinny though, besides those areas. I'm 5"11 and 155 lbs. Any suggestions? The gym has cardio equiptment, some arm and leg machines (more leg than arm from what I saw), and free weights
User avatar #42860 to #42857 - Sewallman
Reply 0 123456789123345869
(01/30/2016) [-]
Sounds like you're looking to remove some body fat.

Eat 500-1000 less calories than you burn daily, the more muscle you have the more calories you burn naturally. If you burn a thousand calories a day, you can eat normally-ish. Stay away from fatty calories and stick to calories from protein.

I'd do some light biceps, triceps, chest, back and abs for your upper body twice weekly. Google will be your best friend to learn how to do a lot of the shit with good form. For legs, do everything in moderation. Once or twice weekly.

But most importantly to lose body fat, get on a treadmill at max incline and then your normal walking speed. You should burn roughly 600 calories in an hour, just make sure to keep water with you While doing it. It will kick your ass at first. Then do a stair stepper for 15-30 minutes at your average stair climbing rate.

You'll lose body fat in a matter of weeks easily.
#42864 to #42860 - baglesbites
Reply 0 123456789123345869
(01/30/2016) [-]
Fats are an essential nutrient and should most definitely not be avoided. Fat from nuts, olive or coconut oils and eggs are all healthy and important in testosterone production as well as suppressing appetite.
User avatar #42865 to #42864 - Sewallman
Reply 0 123456789123345869
(01/30/2016) [-]
I'm not saying to cut them out completely, just to avoid unnecessary fats and use complete proteins, which typically have fatty calories along side them. Unless you're on a strict shellfish diet of course.
User avatar #42861 to #42860 - Sewallman
Reply 0 123456789123345869
(01/30/2016) [-]
Oh it's also important to keep your heart beat in mind while doing cardio.
User avatar #42859 to #42857 - sugoi
Reply 0 123456789123345869
(01/30/2016) [-]
Run forest ruuuuuun!
#42848 - MatthewsGauss
Reply 0 123456789123345869
(01/30/2016) [-]
Bout to do chest, shoulder and triceps day. Kind of bored with my current routine so help a nigga out and throw some exercises at me
User avatar #42882 to #42848 - Draigor
Reply 0 123456789123345869
(01/30/2016) [-]
Curls
User avatar #42850 to #42848 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
Pause bench, push press, floor press, pinch press, lateral raises.
User avatar #42851 to #42850 - MatthewsGauss
Reply +1 123456789123345869
(01/30/2016) [-]
what if I dont have a floor to press from?
#42855 to #42851 - baglesbites
Reply +1 123456789123345869
(01/30/2016) [-]
Use a few medicine balls duh
User avatar #42852 to #42851 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
.......I can't tell if you're joking or not
User avatar #42854 to #42852 - MatthewsGauss
Reply 0 123456789123345869
(01/30/2016) [-]
floor is lava man
#42837 - myunknown
Reply 0 123456789123345869
(01/29/2016) [-]
I finally cleaned 225lbs I couldn't press it but still progress soon I'll have it over my head
#42835 - alimais
Reply 0 123456789123345869
(01/29/2016) [-]
User avatar #42836 to #42835 - marinepenguin
Reply 0 123456789123345869
(01/29/2016) [-]
This isn't surprising to me. It's nothing new. Untrained and especially overweight individuals can lose weight and gain muscle on a high protein and low calorie diet, now if these were individuals with a long training history and were already very lean, that would be a different story. This isn't the "holy grail" by any means.
User avatar #42834 - marinepenguin
Reply 0 123456789123345869
(01/29/2016) [-]
Starting to get back into pause bench. Did 4 sets of 6 with 185, felt pretty good. Leaving for Tech School soon, so I want to start transitioning towards a more powerlifting type of training style. Means more deadlift variations, some pause squats, more overhead pressing, etc. Although I'll have some bodybuilding sort of days when I have time on the weekends.

Studbeefpile, any programs you recommend?
User avatar #42841 to #42834 - studbeefpile
Reply 0 123456789123345869
(01/29/2016) [-]
I've never done any programming other than the coaching I got from George Leeman a couple summers ago, but I'd really just advocate high rep sets, always with perfect form and solid pauses. Shifting my focus to speed and technique on bench took me from a sloppy 185x 10, 9, 8 (or something like that, I can't remember exactly) to 225 for 2x10. As far as accessories go, I've always liked close grip spoto press, and tooons of tricep cable push downs, and some incline here and there. Honestly I never seemed to get much from OHP, but that's just me - a lot of high level powerlifters recommend it, so I won't talk dert on it.
User avatar #42842 to #42841 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
Well I've always done things similar, modifying my workouts with what I'd read and how I'd feel. I just wanted to try my hand at a linear program. I think I'm gonna try Wendlers 5/3/1 just because that can be done nearly indefinitely, and I'd like to do it the whole 13 weeks of Tech School.
User avatar #42838 to #42834 - nwbballplayer
Reply +1 123456789123345869
(01/29/2016) [-]
I may not be studbeefpile, and I might push jonnie candito stuff more than anyone ever has, but I'd look into his 6 week intermediate program. Shifts from more hypertrophy-focused training to powerlifting. Weights are all based upon your 1rm's. Deadlift and squat variations are included. I always use pause squats and deads for my variations.
User avatar #42839 to #42838 - marinepenguin
Reply 0 123456789123345869
(01/29/2016) [-]
Heard a lot about Canditos programs. Never looked into it myself. I'll check it out, thanks!
User avatar #42840 to #42839 - marinepenguin
Reply 0 123456789123345869
(01/29/2016) [-]
It'll probably be that or Wendlers 5/3/1
User avatar #42843 to #42840 - nwbballplayer
Reply +1 123456789123345869
(01/30/2016) [-]
I tried 531 a little while back. I ran it with its Boring But Big template. Saw great gains in leg strength, decent overall size gains, but not much regarding bench strength. Good program though.
#42856 to #42843 - baglesbites
Reply +1 123456789123345869
(01/30/2016) [-]
I had a similar issue with bench but my ohp went up about 10% in 9 weeks, it was strange.
User avatar #42858 to #42856 - nwbballplayer
Reply 0 123456789123345869
(01/30/2016) [-]
My ohp went up decently as well, but immediately after I stopped 531, i stopped doing ohp for a decent amount of time for some reason that I can't remember. I'm just now regaining the strength I lost. Regarding bench, literally everyone in the world has better bench progress than I do. In the past 6 months, my conventional DL has increased close to 100 lbs and my squat roughly 40 lbs. I'd say my bench is around a 5-10 pound increase, and that's probably generous. I have no idea why it's so shit, and if anyone could give me advice that helps, I'd worship them forever lol.
User avatar #42869 to #42858 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
The bench is more difficult for anyone who isn't naturally built for it thicker chest, shorter arms, thicker bones, etc . I'm the exact opposite of built for the bench, so I feel you there.
User avatar #42871 to #42869 - nwbballplayer
Reply 0 123456789123345869
(01/30/2016) [-]
That's understandable. Additionally, I think it might be partially genetics. In his 20s, my dad ended up his serious lifting career with roughly a 500 squat and a deadlift north of 600 before injuries detailed him, which I think is partially why I'm better at those lifts. He only ever hit 315 on bench, and had been lifting much longer than I have. I'm built exactly like him. I think there's just a lot of variables.
User avatar #42873 to #42871 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
My dad was similar though, when he was in the navy he benched 315, squatted 5 plates, and deadlifted 6.
User avatar #42872 to #42871 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
Well sure, there's tons of variables involved, but bone structure and you're specific leverages are a good bulk of it. A guy with short arms and legs will be much stronger as their ROM is much smaller. A guy with long arms and legs will excel at the deadlift, but their squat will be more awkward and their bench will be weaker. Not that a guy like that can't get impressively strong.
User avatar #42876 to #42872 - nwbballplayer
Reply 0 123456789123345869
(01/30/2016) [-]
I'm not saying you're wrong at all, I was just saying there's a lot of variables. Coincidentally, my best friend has been lifting for less time than I have with a similar build, and his bench will probably pass mine up within a few months due to constant progress. His squat and DL are shit compared to mine though, so I've guess I've got that.
User avatar #42878 to #42876 - marinepenguin
Reply 0 123456789123345869
(01/30/2016) [-]
Well yes,it's absolutely due to genetics, I'm not arguing that your particular build means everything, but it's a big variable. It's just that your genetics include your build, limb lengths, ability to produce force, how well you build muscle, etc.
User avatar #42844 to #42843 - marinepenguin
Reply +1 123456789123345869
(01/30/2016) [-]
I think I'll be doing that just because I don't want to run a 6 week program, wendlers is pretty much indefinite and I could do that for all 13 weeks of training pretty much. And I just think it'll be interesting following one because I've only every created my own and evolved my own lifting strategies.
#42853 to #42844 - baglesbites
Reply +1 123456789123345869
(01/30/2016) [-]
I did 3 rounds of Wendler without the deloads (9 weeks lifting plus 1 week deload before testing maxes) and my conventional deadlift went up 30 pounds from a 355 grinder to a 385 with another 5 or 10lb in the tank even though I lost a few pounds in that time. If you keep gaining weight expect good strength gains in your upper body lifts as well.
User avatar #42845 to #42844 - nwbballplayer
Reply +1 123456789123345869
(01/30/2016) [-]
I get it. My biggest problem when I first started lifting was that I jumped from program to program like an idiot. Eventually, I settled more on a powerlifting mindset, which brought me to 531. I stayed on it for months until I found candito's. Tons of respect for wendler and everything he puts out there.
User avatar #42846 to #42845 - marinepenguin
Reply +1 123456789123345869
(01/30/2016) [-]
Well you've seen good progress.

And I was far more bodybuilding focused, so my work capacity is pretty insane. My problem is that now that I've done so, I'm pretty damn weak for 6'3 and a lean almost 220.
User avatar #42847 to #42846 - nwbballplayer
Reply +1 123456789123345869
(01/30/2016) [-]
I appreciate it. Its funny because I'm the exact opposite. My entire upper body needs work in terms of hypertrophy. My somewhat long term plan is to get to a certain strength level and then shift the focus to hypertrophy. I have no idea when that'll be though since I'm not yet satified with my lifts.
User avatar #42816 - mondominiman
Reply +1 123456789123345869
(01/29/2016) [-]
According to some pedometer app on my phone I walked like 500 miles in the last six months. That might not be nothing to some of you but that's a huge accomplishment for me. Course it's not accurate to the step but that's still alot
User avatar #42830 to #42816 - studbeefpile
Reply +1 123456789123345869
(01/29/2016) [-]
pedometer...?

does that measure how many steps you took towards playgrounds?
User avatar #42831 to #42830 - mondominiman
Reply +3 123456789123345869
(01/29/2016) [-]
Yeah, it starts beeping louder and louder the closer you get to a child. Most parents teach their kids to run far when they hear that sounds hence the name PEDOmeter.
User avatar #42817 to #42816 - marinepenguin
Reply +3 123456789123345869
(01/29/2016) [-]
NOW I WOULD WALK 500 MILES AND I WOULD WALK 500 MORE
User avatar #42818 to #42817 - mondominiman
Reply +2 123456789123345869
(01/29/2016) [-]
Now that you said that I'mma walk another 500 by June.
User avatar #42819 to #42818 - marinepenguin
Reply +2 123456789123345869
(01/29/2016) [-]
TO BE THE MAN THAT WALKED 1000 MILES TO FALL DOWN AT YOUR DOOR!

That sounds like a fine goal to me
User avatar #42820 to #42819 - mondominiman
Reply 0 123456789123345869
(01/29/2016) [-]
I've never heard that song outside of HIMYM, i'll go check it out right now
User avatar #42814 - nwbballplayer
Reply 0 123456789123345869
(01/29/2016) [-]
ITT supplements that you've personally used that you believe made a difference in your training. I'll go first

Creatine Mono: simple, yet effective. Didn't see a noticeable difference until my water intake was good enough.

ZMA: specifically Iron Dream from musclepharm. I have a terribly hard time getting to sleep at night. Iron Dream knocks me out for however long I have to sleep. More sleep = more gains nigga

Xfactor Advanced: Got it for free from a friend. Took it while dropping a little weight earlier in the year. Went from 212lbs to roughly 202lbs in around 2 months, strength on all lifts went up. Good supplement if you can afford it.
User avatar #42862 to #42814 - ghettograndpa
Reply 0 123456789123345869
(01/30/2016) [-]
Creatine is a long-term thing. Take 5g every day and you'll see difference in a month.
User avatar #42863 to #42862 - nwbballplayer
Reply 0 123456789123345869
(01/30/2016) [-]
I should've clarified. I took it for about the first 8 months I trained and didn't see anything. Started taking it again about 3 months later with increased water intake and I saw a difference. I still take it now, more than a year larer. You're completely right though. Anyone who takes it expecting amazing results in a short amount of time is fooling themselves.
User avatar #42829 to #42814 - the one and only
Reply 0 123456789123345869
(01/29/2016) [-]
Magnesium pills, helps with recovery and with my sleep

Preworkout, we all know how that works.

Creatine mono, same as you.

Digestive enzyme pills, helps me absorb everything from what i eat better and i feel better in general.
#42827 to #42814 - myunknown
Reply 0 123456789123345869
(01/29/2016) [-]
unflavored bcaas, I used to take creatine everyday but now I don't really see it as that beneficial, I take two different pre workouts one for stims and one for pump, and I don't take protein powder anymore so that's all i'm on currently
User avatar #42821 to #42814 - ilikethisusername
Reply 0 123456789123345869
(01/29/2016) [-]
Amino Energy by Optimum Nutrition

shit had me going nuts in gym
User avatar #42822 to #42821 - marinepenguin
Reply 0 123456789123345869
(01/29/2016) [-]
I couldn't stand that stuff. It was just BCAAs with caffeine in it.
User avatar #42823 to #42822 - ilikethisusername
Reply 0 123456789123345869
(01/29/2016) [-]
how come? was it the taste?
User avatar #42824 to #42823 - marinepenguin
Reply 0 123456789123345869
(01/29/2016) [-]
Yeah I thought the taste was shit for BCAAs they normally taste like gods nectar , and the caffeine was just unnecessary to me. I'm pretty resistant to stims so I got nothing from even the max scoops.
User avatar #42825 to #42824 - ilikethisusername
Reply +1 123456789123345869
(01/29/2016) [-]
well it's different for everyone i guess.

but whatever is in there, that shit gets me going in the gym.
User avatar #42826 to #42825 - marinepenguin
Reply +1 123456789123345869
(01/29/2016) [-]
I'm not saying its bad, just personally didn't like it. I prefer to mix my BCAAs with some preworkout anyways.

And amino acids get people an energy boost on their own, so that on top of caffeine is probably why.
User avatar #42815 to #42814 - marinepenguin
Reply 0 123456789123345869
(01/29/2016) [-]
Fish Oil- any aching joints I have like my elbows or shoulders becomes completely ache-free and I just feel better in general

BCAAs- Taken intra-workout I feel far better during my workouts. I don't feel quite as gassed, I never really reach that point of failure where I can't train anymore, DOMs is really reduced when it does appear, recovery is much much higher

Melatonin- I fall asleep a lot easier and I sleep far deeper than I do without it.

I like preworkout but I wouldn't consider it essential. I've considered trying pump-enhancing preworkouts but I haven't gotten a chance yet. I took creatine for about 6 months and saw zero change in anything regardless of water intake, I also take a multivitamin.
#42813 - myunknown
Reply +1 123456789123345869
(01/29/2016) [-]
trying to get my deadlift, did 10 sets with 405lbs low reps and trying to get my endurance up as well, anyhow my back feels awesome right now let's see how tomorrow plays out tho
#42802 - poundzero
Reply 0 123456789123345869
(01/29/2016) [-]
Does anyone else feel depressed when they are on a diet?
#42804 to #42802 - baglesbites
Reply 0 123456789123345869
(01/29/2016) [-]
What does your current diet look like and how fast are you losing weight? There are a couple reasons why you could be feeling bad and they're mostly diet related.
#42808 to #42804 - poundzero
Reply 0 123456789123345869
(01/29/2016) [-]
My diet is mostly eggs, fruit, vegetables and chicken. I eat around 800 to 1,500 calories a day. I have lost 18 and a half pounds since January 1st.
#42810 to #42808 - baglesbites
Reply 0 123456789123345869
(01/29/2016) [-]
You're feeling terrible because you eat wayy too little. I did the same thing and lost about 25-30lbs in 2.5 months and wish I had taken my time with it. Your body is basically in starvation mode and is craving food at this point. Your choice of food is excellent for losing weight but you should really eat enough to where you lose about 3-5lbs a month. That may seem slow but its much healthier and you will be able to sustain it longer.
User avatar #42801 - sheepysquirrel
Reply 0 123456789123345869
(01/29/2016) [-]
I have a few questions.

I don't want to be a body builder or anything like that, but would like to increase my bicep/forearm size, and my leg strength. The size isn't too important since they will look tiny compared to my upper body unless they are shredded.

I go to a gym and do a workout exercise I read about before where it says to find the weight you can only lift 5 times, and do 3 sets of that. But I am sure there are some people here who can tell me how to properly work out so I'm not wasting my effort.


Also I want to get myself to the point that I can jog for 5 minutes straight (at least by the end of this year, so the goal is very realistic) any advice on upping my tolerance for jogging? I try pushing myself to my limit and then 10 seconds past where I feel my legs will give out for right now. I've only gained about 20 seconds of running time in the last month though.



I know this was all worded terribly, but any help would be appreciated.
#42805 to #42801 - baglesbites
Reply +1 123456789123345869
(01/29/2016) [-]
Look up strong lifts 5x5, its asimple program designed for beginners and will build up your strength and size quickly. It's a 3 day a week routine so I'd recommend you go for a hard run for 20 minutes (no jogging, keep the intensity up) and a longer walk for a third day. I know you said you can't run for very long so build up to it by adding a few seconds every routine. Slow, consistent progress is the key to successfully getting fit.
User avatar #42832 to #42805 - sheepysquirrel
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(01/29/2016) [-]
Alright I'll look up the 5x5 thing, thanks.

As for the jogging, I'm at a limit of 2 minutes max right now, so from what you said I should keep up what I'm doing which is my max every 10 minutes during an hour 3.5mph walk with a 2 incline. Sound good for that?
#42849 to #42832 - baglesbites
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(01/30/2016) [-]
I'd just reccomend pushing yourself on 2/3 days of jogging. Do 2 minutes, walk a minute and repeat. Trt to add a few seconds every run.
User avatar #43093 to #42849 - sheepysquirrel
Reply +1 123456789123345869
(02/11/2016) [-]
I've managed to make it to 4 minutes of jogging now. Only at the start, then I can do 2 minutes on and off.
#42803 to #42801 - mondominiman
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(01/29/2016) [-]
Leg strength, doesn't include deadlift but add that in there . As for cardio I don't know what to say but keep running every day and eventually you'll get there.
User avatar #42833 to #42803 - sheepysquirrel
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(01/29/2016) [-]
I'm doing all of these except for the squats atm. I'm a little intimidated by the big guys already doing that, but I will have to go over and try them. The gym I go to has some sort of device around the bar so it doesn't drop of you, hopefully that helps motivate me.

Thank you.
#42795 - cackrel
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(01/28/2016) [-]
**cackrel used "*roll picture*"**
**cackrel rolled image**Also, I'm a manlet 5'7 ( 171cm roughly)
Are there any short powerlifters/bodybuilders I can look up to?
Ya know, you gotta have an idol.
User avatar #42800 to #42795 - marinepenguin
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(01/29/2016) [-]
Johnny Otis Jackson is 5'8 and 255 on stage.

Hidetada Yamagishi is 5'7 220 on stage.

Ronny Rockel is 5'6 235 on stage.

There ya go. Three guys near your height to idolize.
User avatar #42798 to #42795 - nwbballplayer
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(01/28/2016) [-]
Look up Jonnie Candito on YouTube. 5' 7", early 20's, and strong as hell. One of the best, young, natural powerlifters out there with advice and free programs as a bonus.
User avatar #42796 to #42795 - Draigor
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(01/28/2016) [-]
Brett Gibbs is 5'5"
User avatar #42793 - cackrel
Reply 0 123456789123345869
(01/28/2016) [-]
Cutting.

Is a macro split of 50% protein 30% karbs 20% fats bad for you?
#42806 to #42793 - baglesbites
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(01/29/2016) [-]
You only need around 1-1.5 grams of protein per kg of bodyweight. A 185lb/ 84kg male therefore only needs about 120-130 grams of protein a day. If you want to eat a higher protein diet that's perfectly OK, just make sure you're not cutting out too much fat or you may feel hungry and tired more often.
User avatar #42784 - nowthatsedgy
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(01/28/2016) [-]
How do you go about fixing both swayback and anterior pelvic tilt at the same time? What muscles do I strengthen and which ones do I stretch?
User avatar #42789 to #42784 - marinepenguin
Reply +1 123456789123345869
(01/28/2016) [-]
Anterior pelvic tilt is due to tight hips, lower back and quads while having weak abdominals, hamstrings, and glutes.

Swayback as far as I know is a defective spinal formation and isn't completely fixable. There are some posture stretches that can help it, but otherwise I don't believe it can be entirely alleviated.
User avatar #42790 to #42789 - nowthatsedgy
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(01/28/2016) [-]
How To Fix Sway Back Posture | The ULTIMATE Guide

According to this guy swayback is fixable. Usually people with swayback have posterior pelvic tilt, but due to my excessive sitting I've developed APT instead.

Do you think I should start to fix swayback first, then try to fix my APT? Or the other way around?

User avatar #42791 to #42790 - marinepenguin
Reply +1 123456789123345869
(01/28/2016) [-]
I could very easily be wrong, sway back is not something I'm as eloquent in. Like bagels said, try strengthing your upper back through pull ups, chinups, face pulls, rear shoulder flys etc.

And you should be able to fix them simultaneously. Especially since its mostly due to some muscle imbalances.
#42787 to #42784 - baglesbites
Reply +1 123456789123345869
(01/28/2016) [-]
Strengthen your upper back with chin ups and rows and stretch your hips and shoulders. If you can fix your posture and strengthen the supporting muscles that should also help with your pelvic tilt.
#42788 to #42787 - baglesbites
Reply +2 123456789123345869
(01/28/2016) [-]
Also keep in mind that the lower back has a natural curve and it will never be completely flat.
User avatar #42782 - mvtjets
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(01/28/2016) [-]
Being skinnyfat is weird, one day you feel mostly content with yourself, but the next day you feel like a megaslob.
User avatar #42778 - nanako
Reply +1 123456789123345869
(01/28/2016) [-]
i feel pretty awesome today, beating all my personal records. last night, 70kg squat, 55 bench, 50 row.

people were bitching at me a couple weeks ago for only having a 60kg squat. i'm working hard on improving it.
one of my resolutions for this year is to squat bodyweight. i'm on track so far
#42781 to #42778 - myunknown
Reply +2 123456789123345869
(01/28/2016) [-]
That's a silly thing to bitch about, it doesn't matter what someone is doing as long as they are making the effort to do it.
User avatar #42783 to #42781 - mimisiku
Reply +2 123456789123345869
(01/28/2016) [-]
Problem is that a lot of people get criticized for not being so strong, and that discourages them to continue.
User avatar #42780 to #42778 - marinepenguin
Reply +1 123456789123345869
(01/28/2016) [-]
You'll get it girl