Upload
Login or register
Latest users (1): mammothrooster, anonymous(21).
Anonymous comments allowed.
#39050 - ashinydoornob
Reply 0
(11/09/2015) [-]
So since my work is picking up for the holidays i now have money for a gym membership. I was looking at these workout charts as a base line for workout routines. What do you guys think? If you have any suggestions as to workout routines, diet and basic stuff like that i would really appreciate it! Gonna name drop marinepenguin since hes been super helpful to me on here before as well
#39053 to #39050 - marinepenguin
Reply +1
(11/09/2015) [-]
This chart seems fine for triceps. Though I personally don't like tricep kickbacks. I'm assuming you have pictures like this for every muscle group as well?

I'd recommend some programs like starting strength and stronglifts 5x5 with some extra isolation movements thrown in there that you like. Or if you want to set up your own routine, pick a few compound movements, center each day around one compound movement and then do a few isolation movements to compliment that compound and help you advance more quickly.
#39055 to #39053 - ashinydoornob
Reply 0
(11/09/2015) [-]
Yeah i found the set Which people say are hard to find Would i be able to pick a few from each chart and use those as a routine for each day? I'm not well oriented in workout information and terms and such
#39059 to #39055 - marinepenguin
Reply 0
(11/09/2015) [-]
As long as you keep similar muscle groups together (triceps, shoulders, and chest. Or legs. Or biceps and back) and start off your workouts with compound movements as your focus it should be fine.
#39067 to #39059 - ashinydoornob
Reply 0
(11/09/2015) [-]
Probably a dumb question but compound movements being what in general?

#39068 to #39067 - marinepenguin
Reply 0
(11/09/2015) [-]
Working multiple muscles. Bench presses, rows, squats, deadlifts, overhead presses, etc. Isolation means working mainly one muscle, so curls, extensions, shrugs etc.
#39054 to #39053 - studbeefpile
Reply 0
(11/09/2015) [-]
lol, I've been throwing in kick-backs for shits and giggles lately.
#39060 to #39054 - marinepenguin
Reply 0
(11/09/2015) [-]
I just think that compared to other triceps movements it has a smaller ROM, no stretch, and just relies much more on momentum. I personally like dumbbell incline triceps extensions, or skullcrushers with a slight incline.
#39064 to #39060 - studbeefpile
Reply 0
(11/09/2015) [-]
Yeah I just started throwing them in for the sake of doing something different. They're not my main tricep movement though, cable push downs are still my fave.
#39066 to #39064 - marinepenguin
Reply +1
(11/09/2015) [-]
Cable movements are great. You have max tension throughout the whole movement, great for hypertrophy. I sometimes end my pull workouts with partial cable curls for 12-15 reps if I'm feeling good, adds some size to your arms for sure.
#39058 to #39054 - baglesbites
Reply +1
(11/09/2015) [-]
Is the mighty powerlifter trying to get toned for summer? What's next, blue arrow taking creatine?
#39065 to #39058 - studbeefpile
Reply 0
(11/09/2015) [-]
lol, I'm not mighty.

And I'm a big fan of accessories.
#39048 - marinepenguin
Reply +3
(11/09/2015) [-]
If you lift weights, you can't be a socialist.

If you were a socialist, you'd want to distribute your gains evenly around the gym, allowing everyone to have the same amount of muscle and strength no matter how hard you worked. You could be eating perfectly, and lifting hard every time you stepped foot in the gym, but Mr. Curls-in-the-squat-rack and Does-lunges-on-a-bosu-ball the third would still see the same progress. Because it's simply not fair for some people to be better.

Socialism, not even once.
#39056 to #39048 - baglesbites
Reply +1
(11/09/2015) [-]
Life, lifting, and the pursuit of happiness.
#39043 - studbeefpile
Reply 0
(11/09/2015) [-]
Some pre-exhausted, extended pause benching from today. 225, 4x3, followed by 255x1 because yolo. All this was done after 195 for 3x12.
#39041 - cackrel
Reply 0
(11/09/2015) [-]
I need a gym playlist.
Give me your list.
<3
#39047 to #39041 - baglesbites
Reply 0
(11/09/2015) [-]
Hatebreed, kill switch engaged, rage against the machine and miscellaneous assortments of rock and metal
#39039 - asotil
Reply +1
(11/08/2015) [-]
Can you even call yourself fit if you're not able to beat ghosts into submission solely through the power of your physique?
#38998 - dingdongsingsong
Reply 0
(11/08/2015) [-]
**dingdongsingsong used "*roll picture*"**
**dingdongsingsong rolled image**
How does one loose muscle ? I gain muscle from just cardio so i don't know what im supposed to do to not gain weight but not gain muscle either.
#39010 to #38998 - anon
Reply 0
(11/08/2015) [-]
You're delusional.
#39000 to #38998 - baglesbites
Reply +7
(11/08/2015) [-]
Why would you want to lose muscle? Also, muscle gain from most forms of cardio is so minimal that it should hardly show.
#39003 to #39000 - dingdongsingsong
Reply 0
(11/08/2015) [-]
Because it add's to my overall mass, i just wanna lose it.
#39004 to #39003 - baglesbites
Reply +1
(11/08/2015) [-]
The only way to lose muscle that I'm aware of is to let it atrophy, and that is far from healthy. If you're worried about mass just focus on fat loss and not lifting weights, a caloric deficit will still remove a little muscle. It would also help if you posted a picture, you sound like you're not very big in general.
#39005 to #39004 - dingdongsingsong
Reply 0
(11/08/2015) [-]
I don't lift, the most i'd do is push ups those too like 10-20 , but i have toned arms and leg muscles which came from running, the thing is they are small but they still add to my total mass, like i am pretty small but my weight is high because muscle is heavier than fat, i'll show you on your profile if you want.
#39006 to #39005 - baglesbites
Reply +1
(11/08/2015) [-]
What exactly are you goals? It just seems like you're trying to lose as much mass as possible, regardless of the cost. If you have definition and your muscle mass is small, that means you're pretty lean. Go ahead and post on my profile, but muscle is more dense than fat. 1lb of muscle will fit in a smaller container than 1lb of fat.
#39007 to #39006 - dingdongsingsong
Reply 0
(11/08/2015) [-]
i just wanna be smaller tbh, working out is making me bigger and not doing what i want, it turned my loose fat into muscle which is aight but i didn't really want that.
I'm down sizes but not as much weight as i wanted, also because i still have loose fat around other area's and then its paired up with the muscle soo ehhh
#39009 to #39007 - dehumanizer
Reply +1
(11/08/2015) [-]
you some kind of retarded trap?

Anyways just dont eat and dont do cardio or any type of excersise. Problem solved.
#39040 to #39009 - baglesbites
Reply 0
(11/09/2015) [-]
Gonna end up like Mr. House if you do that shit.
#39074 to #39040 - dehumanizer
Reply 0
(11/09/2015) [-]
yeah but isnt he like 300 years old, i definetly want to see what the memes are in 2315.
#39014 to #39009 - dingdongsingsong
Reply 0
(11/08/2015) [-]
Rood.
#39008 to #39007 - baglesbites
Reply +1
(11/08/2015) [-]
Focus on your diet for a few months. Try and lose weight slowly and steadily, around 2-3 pounds a month should be alright. Muscle will actually help down the road because if you have any loose skin from weight loss, there is still something there to keep it from becoming unsightly. Weight loss requires time and dedication, and can be mentally challenging at times because you don't always see the results you want right away. Use a mirror and take pictures to gauge your progress, not the scale. I cannot emphasize that last part enough.
#38997 - dingdongsingsong
Reply +1
(11/08/2015) [-]
How muscular do you like your women ? or how much muscle is okay in your eyes ?
#39018 to #38997 - dreygur
Reply +1
(11/08/2015) [-]
Athletic girls are the best, me thinks
#39015 to #38997 - asotil
Reply +2
(11/08/2015) [-]
Click to show spoiler
Amazon from Dragon's Crown at the extreme bare minimum

Anything less just says she's lazy and not dedicated
#39002 to #38997 - baglesbites
Reply +1
(11/08/2015) [-]
As long as there are no veins in a girls abs and her arms are smaller than mine I don't have an issue.
#39001 to #38997 - marinepenguin
Reply +1
(11/08/2015) [-]
Honestly it takes a girl to start looking freakish for me to find it unattractive. If a girl is natty it usually isn't a problem for me.
#38993 - studbeefpile
Reply 0
(11/08/2015) [-]
instagram.com/p/90ACFTJdqz/

I love this freaking thing. Tens units are actually amazing for recovery.
#38996 to #38993 - marinepenguin
Reply 0
(11/08/2015) [-]
What is that?
#39013 to #38996 - studbeefpile
Reply +1
(11/08/2015) [-]
It's a Tens Unit. They're great for recovery.
#39016 to #39013 - marinepenguin
Reply 0
(11/08/2015) [-]
I meant like specifically, what does it do and why is it good for recovery?
#39017 to #39016 - studbeefpile
Reply 0
(11/08/2015) [-]
It lightly contracts your muscles rapidly and releases tension. You know how going on walks and body weight squats can help your legs recover? It's the same principle.
#39044 to #39017 - marinepenguin
Reply 0
(11/09/2015) [-]
Gotcha, why wouldn't you just do some light recovery work the day after that lifting session? Wouldn't that have more overall benefit compared to just having some electronic stimulus contract the muscle?
#39045 to #39044 - studbeefpile
Reply 0
(11/09/2015) [-]
Dude I already stretch and foam roll, this is just in addition.
#39046 to #39045 - marinepenguin
Reply 0
(11/09/2015) [-]
I don't mean recovery work by foam rolling as silly as I think foam rolling is and stretching. I'm talking about having a lighter lifting session entirely, the day after a hard workout.
#39061 to #39046 - baglesbites
Reply 0
(11/09/2015) [-]
Since foam rolling is basically a poor man's soft tissue massage, a few minutes rolling on tight muscles every week isn't bad. I personally use it as needed, not spending 20 minutes pre, intra, and post workout on non existent knots.
#39062 to #39061 - marinepenguin
Reply 0
(11/09/2015) [-]
In my opinion that's totally fine. People will disagree with me, but a lot of times, excessive rolling on a trigger point to relieve pain is just like cutting the wire to the "check engine" light in your car. You get rid of that annoying light, but the car still has a problem. You get rid of that pain, but the tissue hasn't been properly treated, and you're just extending the inevitable.
#39063 to #39062 - baglesbites
Reply 0
(11/09/2015) [-]
I know two people who excessively roll, and they tand to be the ones who are seceptible to smaller injuries in all physical activity, not just weight lifting. You're not cometely wrong.
#39049 to #39046 - studbeefpile
Reply 0
(11/09/2015) [-]
You think foam rolling is silly? Huh, I guess all those advanced powerlifters, bodybuilders, and athletes in general are just silly fools.

With the same lifts? I've never even heard of anyone doing that, and it sounds potentially dangerous - at least for me, since I tend to have a relatively high work load per session (it's a completely different deal for the low volume, high frequency crew)
#39051 to #39049 - marinepenguin
Reply 0
(11/09/2015) [-]
Well just because an advanced individual does something doesn't mean it's automatically viable. And I don't think it's useless, I just think it a a fad that's been blown out of proportion. But that's a whole other long discussion that's not worth getting into.

And I'm not saying that you do another challenging workout a second day, you just do light stuff with a little extra volume to " get the blood flowing" so to speak. It's essentially doing the same thing as you electrical stimulus thing. When you work those muscle groups and get blood flowing through them, it increases protein synthesis and transports waste out of the muscle more quickly.

So the day after chest, I'd do 3-4 sets of 12 bench presses with 135, followed by some light flys or dips. Then move on to whatever I had actually planned to work that day. Plus it just makes me feel like I'm working that movement pattern more often and getting into that groove a lot easier. I'll do it if I have an especially hard day and I'm sore the day after.
#39052 to #39051 - studbeefpile
Reply 0
(11/09/2015) [-]
I don't know, it just seems like it could be dangerous, and like I said, I've never heard of it before, so I don't really know.

And dude, there are sooo many lifters that swear by foam rolling for not just recovery, but mobility as well. Hell I've seen the results first hand. Fad my ass, it works really well if you use it properly.
#39057 to #39052 - marinepenguin
Reply 0
(11/09/2015) [-]
It isn't dangerous if you aren't going max effort. It should barely even get you breathing hard, it's just essentially a warm up to get you loose. I read a few articles on it and tried it, but I can't find them now..

And I have a foam roller, I know tons of people swear by it, and I'm not saying it's useless. There are just a lot of people who rely on it, and do too much "recovery work" in lieu of actually training. There's just some quips I have about it, that's all. I don't think it's as necessary as a lot of people claim.
#38987 - studbeefpile
Reply +1
(11/08/2015) [-]
Was 217 this morning. Obesity problem is on the run. I fucking hate stair sprints, but they're working.
#38994 to #38987 - the one and only
Reply 0
(11/08/2015) [-]
Ever tried skip rope?
#39012 to #38994 - studbeefpile
Reply +1
(11/08/2015) [-]
Yeah, and I'm decent at it, but I can push myself harder with stair sprints. Jump Rope is more a form of slow cardio, which isn't what I'm trying to do here.
#38984 - Sasher
Reply 0
(11/07/2015) [-]
So Im gonna start working out next week. Since Im almost clueless about everything I figured Im just gonna do upper body one day then lower body the next and do that for 5 days a week, with cardio mixed in. I think someone who knows almost nothing about fitness can follow that.
Is 5 days a good amount? My friend says I should be doing 7 days a week if one day is upper and one day is lower.
#38990 to #38984 - baglesbites
Reply 0
(11/08/2015) [-]
Upper/ lower isn't a terrible place to start but I would recommend full body 3 days a week I'd you've never worked out before. Focusing on a few key exercises will allow you to get good at the basics, and the high frequency puts quite a bit of both strength and size on your. 7 days a week of hard workouts will cripple anyone, you're better off putting more effort into a few workouts than half adding 7 days. There's also no time for your body to fully recover if you're in the gym every day.
#38991 to #38990 - Sasher
Reply 0
(11/08/2015) [-]
What would some of those key exercises be? And what basics will it help me get good at?
#38992 to #38991 - dvmaster
Reply +2
(11/08/2015) [-]
liamrosen.com/fitness.html

check out the part were it says good beginner routines, Starting Strength or Strong lifts are the ones that everyone here recommends, you basically squat, bench, deadlift and OHP (these are the key exercises he's talking about), and you do it three times a week.
#38999 to #38992 - baglesbites
Reply 0
(11/08/2015) [-]
That website is actually really good basic guide. Not too long and no BS from what I skimmed over.
#38978 - asotil
Reply 0
(11/07/2015) [-]
Some guy was offering to draw people as Jojo stands, so I posted this
#38979 to #38978 - asotil
Reply 0
(11/07/2015) [-]
And this
#38980 to #38979 - asotil
Reply +1
(11/07/2015) [-]
I will never be as cool or fit as I have been drawn
#38983 to #38980 - yibdiy
Reply 0
(11/07/2015) [-]
What's your stand's name?
Horsing around?
#38973 - thegentleluger
Reply +2
(11/07/2015) [-]
How do I make friends at the gym?
#38995 to #38973 - babybeel
Reply +1
(11/08/2015) [-]
A little skinship in the changing rooms never harmed anyone.
#38982 to #38973 - dreygur
Reply +1
(11/07/2015) [-]
You can find someone to mate with via echolocation from the muscles.
#38977 to #38973 - asotil
Reply +1
(11/07/2015) [-]
Assert your dominance by not wearing clothes. Make them afraid
#38976 to #38973 - myunknown
Reply +2
(11/07/2015) [-]
i'm not really much of a talker kinda introverted but still have a group of gym rat buds that I shoot the shit with whilst between sets. just be confident and remember to focus on your absolute improvement and people will tend to gravitate to that kind of personality
#38975 to #38973 - the one and only
Reply +2
(11/07/2015) [-]
Honestly just walk around and ask people how much they bench as a convo starter.
#38974 to #38973 - marinepenguin
Reply +2
(11/07/2015) [-]
Through your muscles.
#38971 - maddboiy
Reply +1
(11/06/2015) [-]
Was on the last set of reps today benching and i was 3 out of 5 reps in and couldn't get the bar up, rested it on my chest and just coudlnt push it up when this massive guy comes out of nowhere and lefts it off me. Thank you mysterious swole man for saving my life. Still feel like shit because i was a few reps from completing my last set. Everything was going good till then.
#39011 to #38971 - dehumanizer
Reply 0
(11/08/2015) [-]
>not keeping extra power in reserve

next time you are dead, friend
#38967 - europe
Reply 0
(11/06/2015) [-]
Remember to sleep on your back to prevent back problems
#38970 to #38967 - studbeefpile
Reply 0
(11/06/2015) [-]
Sides are fine too.

And really sleeping on your stomach isn't too bad if you do some stretching and mobility work when you get up.
#38985 to #38970 - marinepenguin
Reply 0
(11/07/2015) [-]
>lifting now dictates which positions I'm allowed to sleep in

I'm done, I can't take it anymore. I'm not lifting anymore weights.
#38986 to #38985 - studbeefpile
Reply 0
(11/07/2015) [-]
Not at all. Sleeping on your stomach can jack up your back regardless of whether or not you lift.
#38988 to #38986 - marinepenguin
Reply 0
(11/08/2015) [-]
Ehh I don't consistently sleep on my stomach. Just at one point or another throughout the night. My back and sides mostly.
#38968 to #38967 - marinepenguin
Reply +2
(11/06/2015) [-]
Remember to not suck so much Dick to prevent knee problems.
#38972 to #38968 - dreygur
Reply 0
(11/06/2015) [-]
And to prevent spine problems if it's a lonely dicksucking.
#38969 to #38968 - europe
Reply +3
(11/06/2015) [-]
That's like telling me not to breathe bruh
#38947 - baglesbites
Reply +1
(11/06/2015) [-]
So is it normal a high bar squat sticking point to be sort of high? Like half squat level. When I squatted low bar, my sticking point was only 2-3 inches above parallel and now it feel MUCH higher. I didn't think to take a video, so here is a MS paint diagram. Left is low bar and right is high bar.
#38981 to #38947 - neosonic
Reply 0
(11/07/2015) [-]
you use your glutes more with high bar, so the sticking point is high since around 3/4 quarters up from the lift your glutes are the dominant muscle group pushing you up to lockout the squat. Do some deficit dead lifts or glute ham raises to mitigate this problem.
#38989 to #38981 - baglesbites
Reply +1
(11/08/2015) [-]
My posterior chain has always been quicker to adapt than my quads, hence why I low bar squatted. It's not that I'm going to miss reps at the weights I'm using, its just like I hit a wall for a split second before finishing the movement. I'll keep what you said in mind and probably add glute activation drills into my warm up.
#38961 to #38947 - europe
Reply 0
(11/06/2015) [-]
It's beautiful
#38953 to #38947 - asotil
Reply +4
(11/06/2015) [-]
And they told me I didn't know what art was
#38954 to #38953 - baglesbites
Reply +1
(11/06/2015) [-]
Doesn't it just catch the eye?
#38952 to #38947 - Draigor
Reply +1
(11/06/2015) [-]
Im heading to bed in a bit, but I would think highbar squats fail more so in the hole because the stretch reflex is used to a greater degree and you can't really goodmorning as much as with lowbar.
#38964 to #38952 - baglesbites
Reply 0
(11/06/2015) [-]
I don't know why but I feel like the stretch reflex was stronger for my low bar, or I'm just not used to high bar quite yet. Also, the "good morning" in low bar squats allowed me to really push my intensity, but my lower back does not agree with a lot of stress at the moment.
#38966 to #38964 - Draigor
Reply 0
(11/06/2015) [-]
It could also be that you are getting the stretch reflex, and the sticking point is where the momentum of the bounce dissipates
#38951 to #38947 - Draigor
Reply +1
(11/06/2015) [-]
I thought , why bagels? Then it hit me
#38925 - muchname
Reply 0
(11/06/2015) [-]
yo, I need to hit someone up on basic fitness\weight loss.
Someone add me or message me, I need to talk badly about my demeanour
#38965 to #38925 - myunknown
Reply 0
(11/06/2015) [-]
take your calories down slowly by every week, carb cycle, weight train and ease into frequent cardio
#38935 to #38925 - marinepenguin
Reply +1
(11/06/2015) [-]
I'm around for help as well if necessary.
#38930 to #38925 - asotil
Reply +5
(11/06/2015) [-]
Lift weight
Eat less
Eat more
Run More weight lifts
Gold Standard
ShiaLaBeouf.meme
Make it
Eat Big to Get Big
Yes
Yes
Ask your healthcare professional
She's a whore, you're prettier than her anyway
No
No homo bro
HIIT
Try sumo
Widen out your grip

All your fitness related questions answered for the next 3 years, no need to thank me
#38931 to #38930 - muchname
Reply 0
(11/06/2015) [-]
huh
I still need some questions answered from a normal person
#38948 to #38931 - baglesbites
Reply +1
(11/06/2015) [-]
If you wan't to talk to a normal person, you're on the wrong site.
#38932 to #38931 - asotil
Reply +2
(11/06/2015) [-]
Ask and ye shall receive, normie
#38933 to #38932 - muchname
Reply +1
(11/06/2015) [-]
Ill holla at u tomorra m8
its 2am in britbong land lol
#38914 - asotil
Reply 0
(11/05/2015) [-]
Hey how much blood is acceptable for vomit and poop to contain?
#38963 to #38914 - europe
Reply 0
(11/06/2015) [-]
About 7 liters
#38949 to #38914 - baglesbites
Reply 0
(11/06/2015) [-]
If you can still stand you should be OK
#38917 to #38914 - marinepenguin
Reply 0
(11/05/2015) [-]
A few liters.
#38919 to #38917 - asotil
Reply 0
(11/06/2015) [-]
So what about like enough to completely cover my carpet?
#38924 to #38919 - marinepenguin
Reply 0
(11/06/2015) [-]
Wait, if you are serious, go to the Damn hospital.
#38926 to #38924 - asotil
Reply +3
(11/06/2015) [-]
>Letting whipped DYEL "Doctors" take my hard earned gains

Nice try, Surgeon General
#38927 to #38926 - loomiss
Reply +3
(11/06/2015) [-]
asotil you bring so much humor to this board.
Fucking wonderful

topkek
#38928 to #38927 - asotil
Reply +1
(11/06/2015) [-]
Well you know what they say, a laugh a day keeps the goblins away
#38906 - colincub
0
has deleted their comment [-]
#38916 to #38906 - Draigor
Reply +2
(11/05/2015) [-]
Go to a doctor
#38913 to #38906 - asotil
Reply +4
(11/05/2015) [-]
"There's no such thing as spot reducti-"
#38912 to #38906 - marinepenguin
Reply +1
(11/05/2015) [-]
Wow, that's unique.

Are you pushing your stomach out purposefully to make it worse? Or is that what it actually looks like?

And start doing more activity in general, go on walks, bike rides, swims, play some sports, go for runs, lift weights every other day or so. Just do more, and clean up your diet and that will keep you on healthy shape.
#38918 to #38912 - the one and only
Reply 0
(11/06/2015) [-]
He doesnt have fatty arms or fatty nipples, somethings wrong.
#38942 to #38918 - marinepenguin
Reply +1
(11/06/2015) [-]
My brother used to be able to do this. He could suck in his stomach to where he could see his heart beating under his ribcage, and could expand it to where he looked 6 months pregnant. Thought maybe this guy was doing this as a joke, but it's far more extreme then what I've seen, so I have no idea if it's real.
#38956 to #38942 - asotil
Reply 0
(11/06/2015) [-]
Your brother might have something wrong with him

Maybe
#38911 to #38906 - dvmaster
Reply -1
(11/05/2015) [-]
use protection
#38910 to #38906 - rossthomson
Reply 0
(11/05/2015) [-]
Dude what
replace sodas with water
stop drinking beer
#38908 to #38906 - loomiss
Reply 0
(11/05/2015) [-]
What the hell.
Uh...
Eat healthy
#38898 - marinepenguin
Reply 0
(11/05/2015) [-]
Leg day

Couple clips of my leg day. Hips are shooting up on squats quite a bit, second clip is Romanian Deadlifts.
Inb4 why no full lockout on squats.
#38929 to #38898 - loomiss
Reply 0
(11/06/2015) [-]
How much weight was that?
And for your leg day is this what you start with?
Do you do any other squatting or just the 20 rep?
#38934 to #38929 - marinepenguin
Reply 0
(11/06/2015) [-]
175 pounds.

I start with a couple sets of hamstring curls for 15-20 reps, having pumped hamstrings make my squats feel much smoother. But I squat immediately after that.

And I have that one set of 20 squats as my only squatting for that workout. But I do that around 3 times a week.
#38950 to #38934 - baglesbites
Reply 0
(11/06/2015) [-]
Just did my 20x175 about an hour ago and feel fantastic. How did you fare your first time around with 3 squat days a week? I'm currently only able to get squats in every 4-5 days but plan on having my schedule open up soon so I can get back to more consistent gym routine.
#38955 to #38950 - marinepenguin
Reply 0
(11/06/2015) [-]
My first time I managed to get up to 255x20, and hit 3 plates for 5. My legs got waay larger, and my work capacity went way up.

But after a while I stopped doing enough hamstring work and starting having knee pain from tight quads. I fixed it through stretching, laying off squats entirely for a couple weeks, and doing more hamstring work. But if you can keep yourself balanced I'd definitely say hit it hard 3 times a week if you can.
#38936 to #38934 - loomiss
Reply 0
(11/06/2015) [-]
Okay I just started that up today and did 135 for 20
I'll go for 145 next
I figured I would try it out
#38938 to #38936 - marinepenguin
Reply 0
(11/06/2015) [-]
Nice, I started at 135 a couple weeks ago because I'm trying to get my legs back. Last time I did 20 rep squats I got to 255 for 20.

I'd recommend combining it with some sort of leg superset to help with overall growth. Personally I really like doing 3 sets of RDLs for 10 and leg extensions for 20. That with the 20 rep squats made my legs explode.
#38943 to #38938 - loomiss
Reply 0
(11/06/2015) [-]
I do leg curls before, then the 20 rep then extensions and then leg press
#38944 to #38943 - marinepenguin
Reply 0
(11/06/2015) [-]
That works too, though I would do another hamstring movement. Squats and leg presses don't use much hamstring.
#38945 to #38944 - loomiss
Reply 0
(11/06/2015) [-]
Well I have deadlifts on a different day if that counts idk
#38946 to #38945 - marinepenguin
Reply 0
(11/06/2015) [-]
Ahh then no worries.
#38907 to #38898 - Draigor
Reply +1
(11/05/2015) [-]
Looks good. Throw some weight on the bar why don't ya
#38909 to #38907 - marinepenguin
Reply 0
(11/05/2015) [-]
I'm going up 10 pounds every leg day for 20 rep squats. When I first got home a set of 185 for 12 destroyed me, so I've been getting back into things. So in just a couple weeks I should be at 225-245.
#38900 to #38898 - studbeefpile
Reply +1
(11/05/2015) [-]
Looks good. No worries on not locking out completely on squats. There isn't a single person in the world whose sticking point on the squat is their lockout, so no real need if you're doing a thousand million reps like that.

Mirrin that ideal ROM for Romanians.
#38901 to #38900 - marinepenguin
Reply 0
(11/05/2015) [-]
Thanks bruh, see any minor issues other then the hips?

And I love RDLs, they feel so smooth and I like feeling that hamstring stretch.
#38902 to #38901 - studbeefpile
Reply 0
(11/05/2015) [-]
Nothing too terrible, other than what the fuck kind of belt is that.

Also, you could be a bit tighter just in general.
#38903 to #38902 - marinepenguin
Reply 0
(11/05/2015) [-]
I don't know bro, it a Velcro and it's just the one we have that fits me. I bought a heavy leather one, but it's too big around and I'll have to drill holes for myself.

#SmallWaistProbs

Plus I've never cared about what kind of belt I use, as long as I can make it to where I have something to brace my core against.
#38904 to #38903 - studbeefpile
Reply 0
(11/05/2015) [-]
lol okay. They make leather belts in different sizes, btw...
#38905 to #38904 - marinepenguin
Reply 0
(11/05/2015) [-]
I know, I just don't want to go out and buy another $30 belt, plus the ones I have are working for me well enough so Dar.
#38899 to #38898 - marinepenguin
Reply 0
(11/05/2015) [-]
studbeefpile, draigor
#38890 - studbeefpile
Reply 0
(11/05/2015) [-]
Okay, I was 218 this morning. Obesity problem officially receding. Gonna continue with IF and sprints. Will keep you guys updated.

#RealPowerliftersHaveCurves
#38937 to #38890 - asotil
Reply 0
(11/06/2015) [-]
My dog is fatter than you and lifts a little less, you're fine stop saying you're obese
#38957 to #38937 - studbeefpile
Reply 0
(11/06/2015) [-]
Your dog? What?
#38958 to #38957 - asotil
Reply 0
(11/06/2015) [-]
My dog is so fat he gave himself cancer

My mom says he's healthy though so I trust her non judgmental judgement
#38959 to #38958 - studbeefpile
Reply 0
(11/06/2015) [-]
What the piss does your dog have to do with my obesity issue
#38960 to #38959 - asotil
Reply 0
(11/06/2015) [-]
You're not obese lil nigga it gon be ok