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Latest users (2): dogzie, lulzformalaysiaair, anonymous(9).
What do you think? Give us your opinion. Anonymous comments allowed.
#12796 - drumudue (03/05/2014) [-]
Hey guys,

19 y.o. powerlifter here, I made this lifting program based off experience and hopefully it will either help you or at least teach you something. Let me know what you think or if you have any suggestions.

www.filedropper.com/workout

By the way, my numbers are:
505 squat (no wraps no belt)
545 deadlift (no belt)
315 bench
305 power clean
210 snatch

Good luck, get strong.
#12802 to #12796 - tripleaaayyyeee (03/05/2014) [-]
Seems like an amazing workout bro. If you don't mind me asking what's your bw? Do you compete in national competitions like IPA or USAPL? Also last question (sorry to be a bother) how long have you been training for?
#12809 to #12802 - drumudue (03/05/2014) [-]
I'm 230 lb right now and I'm currently throwing shot put for the University of New Hampshire so I won't be competing for a while. I've been lifting forever but I started pl training in January of 2013, it doesn't take much time to get really far.
#12813 to #12809 - tripleaaayyyeee (03/05/2014) [-]
Well you've done most likely much better than I have. Props dude. What's your PB in shot? I use to throw in high school but I was never that good cause my glide was shoddy and I couldn't spin well at all
User avatar #12772 - scottishpenis (03/04/2014) [-]
Hey guys I have been doing boxing for 5 years but I have extremely tight hamstring any recommendations? Thanks
User avatar #12785 to #12772 - tooscaredtologon (03/05/2014) [-]
ballet.
you might laugh but doing ballet for a semester as a class in college got me really flexible.
also helps with calves and stabilization muscles along with getting to hang out with a bunch of chicks(class was me and my navy buddy and then 16 chicks)
User avatar #12790 to #12785 - scottishpenis (03/05/2014) [-]
Haha this might help I'm willing to try anything
User avatar #12791 to #12790 - tooscaredtologon (03/05/2014) [-]
was seriously a great time and actually got me a date at one point
User avatar #12795 to #12791 - scottishpenis (03/05/2014) [-]
I'm sold, starting tomorrow
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#12794 to #12791 - scottishpenis has deleted their comment [-]
User avatar #12777 to #12772 - morgandubya (03/05/2014) [-]
Consider slowly transitioning into Jiu Jitsu. The passive stretching built in will help naturally limber you up while also rounding out your martial skills - your stand up is beast since you've put in the bag time, but trust an old guy who also boxed during his prime. Transitioning was the best thing I ever did for my joints and hams.
User avatar #12780 to #12777 - scottishpenis (03/05/2014) [-]
Haha thanks for the advice I will take that into serious consideration, can I ask is there sparring in Jiu jitsu not 100% on the subject
User avatar #12799 to #12780 - morgandubya (03/05/2014) [-]
The sparring in Jits is fantastic - you get a workout as intense as Crossfit, but infinitely more useful since you are actually learning a skill at the same time. Recovery tends to be faster than boxing as well since it's grappling - you WILL catch the occasional knee, elbow, headbutt if you are going full power though so mouthpiece up
User avatar #12782 to #12780 - zaywoot (03/05/2014) [-]
Lots of sparring where I trained ju jutsu, as it's grappling it's easy to do "full power" sparring since you just stop bending the joint before anything snaps... just like in the competitions
User avatar #12776 to #12772 - zaywoot (03/05/2014) [-]
Maybe the "push the wall" stretch? if you know that one...


Or maybe if you just sit down on the floor, straight knees and reach for your toes...
User avatar #12778 to #12776 - scottishpenis (03/05/2014) [-]
Thanks man I have been doing these for like the last month but no progress is that normal?
User avatar #12781 to #12778 - zaywoot (03/05/2014) [-]
Hard for me to tell, I've pretty much always been able to reach my toes... And doing ju jutsu and karate only made it easier as it helps with flexibility.

I do have a friend who has never been able to reach his toes though, he has starting stretching, he says that something that helps him is take a light weight in each hand, stand up and keep knees straight, then while bending your back as LITTLE as possible, bend down and let gravity do it's thing.

www.youtube.com/watch?v=7zHWAbvShNM
this might help as well
User avatar #12783 to #12781 - scottishpenis (03/05/2014) [-]
Thanks man I really appreciate the help!

User avatar #12755 - mondominiman (03/04/2014) [-]
Can anyone recommend a good calf workout? I use to have killer calves but after a few months on my ass I lost the majority of the muscle.
User avatar #12786 to #12755 - tooscaredtologon (03/05/2014) [-]
on leg days walk on your toes between excercises
User avatar #12779 to #12755 - morgandubya (03/05/2014) [-]
Get old school on your calves, young man: Jump rope at boxer speed, and run stairs/stadium steps. Builds functional strength too.
User avatar #12758 to #12755 - mrnappy (03/04/2014) [-]
Definitely hardest muscle to grow

Put a really, really heavy weight on the calf machine (personally i use the seated one) and pump it

You can also walk at a really high incline at a really fast walk
Or, use the stairs machine but only go on your toes, don't use you heels
User avatar #12760 to #12758 - mondominiman (03/04/2014) [-]
I forgot to mention for workouts that I can only do at home. There are no gyms near me, or at least none that I know of. I heard of a nearby one but I've yet to go check it out.
User avatar #12762 to #12760 - mrnappy (03/04/2014) [-]
Anything that could be a potential weight?
User avatar #12763 to #12762 - mondominiman (03/04/2014) [-]
I have 2 20lb dumbbells and some old machine my parents bought years years ago but it mostly focuses on upper body.
User avatar #12764 to #12763 - mrnappy (03/04/2014) [-]
K, what you want to do is this:
Grab dumbbells, one in each hand
Stand on one foot
Now go on your toes
For balance if you find keeping your other leg out in front of you is too hard keep it behind you
Now start hoping on that foot over and over until failure
Repeat with other foot
Do 3 sets

Do at least 3-5 days a week

User avatar #12765 to #12764 - mondominiman (03/04/2014) [-]
Awesome, I'll incorporate it into my daily routine.
User avatar #12761 to #12760 - mrnappy (03/04/2014) [-]
Any weights?
User avatar #12739 - biocomshock (03/04/2014) [-]
i'm basically skinny fat. Look good and lean with clothes on, but look flubby without them. would like to be ripped. Any advice?
User avatar #12757 to #12739 - mrnappy (03/04/2014) [-]
caloric deficit: check how many calories you eat a day, try to cut down to 2500-3000 calories

Do cardio, specifically HIIT.
1. Walk for 3 mins on 40% difficulty
2. Run for 3 mins at 60% difficulty
Repeat step 1
3. Run for 3 mins at 70% difficulty
Repeat step 1
Run for 3 mins at 80-100% difficulty
Cool down

If you need to walk longer, then you may, but always finish the routine.
You can go on You need to login to view this link 'everyone' is in the process of 'cutting' (losing weight) because it's almost summer (wanna show off). You can find tips for cutting and low calories food.

Tip: Eat more carbs (they fill you up) and less calories

User avatar #12771 to #12757 - mrnappy (03/04/2014) [-]
Sorry not 2500-3000
1500-2500 depending on your own metabolism, how much you run, etc.
Lower calories doesn't always mean you'll lose weight faster, you might hurt yourself, listen to your body
#12754 to #12739 - Womens Study Major (03/04/2014) [-]
Lift.
User avatar #12753 to #12739 - mondominiman (03/04/2014) [-]
I heard that term used alot but I don't understand what skinny fat is? Is it fat that doesn't show?
#12768 to #12753 - mrnappy (03/04/2014) [-]
Fat with no muscle
Addy pls no ban
User avatar #12793 to #12768 - tooscaredtologon (03/05/2014) [-]
builtfat with bigger chest and more ripped arms. just need to stop drinking and run more
#12775 to #12768 - Womens Study Major (03/05/2014) [-]
>tfw builtfat

I'll cut once I can deadlift 4plate for reps. Fuck being lean right now
User avatar #12752 to #12739 - theannoyingFJguy (03/04/2014) [-]
You're lucky, you're a good blank canvas for getting admin'd
#12734 - ZeDoodler (03/04/2014) [-]
Sup fitness, trying to improve my diet a bit.   
   
A little bit of bio: I am a 20 year old college student with an extensive workout regiment. My daily workout includes a morning lift that rotates muscle groups (first day biceps/back, second day legs, third day triceps/chest, fourth day yoga) and an Insanity workout later in the day, depending on the video I am on.    
   
My diet is... less than poor. I smoke a lot of weed which gives me an awful sweet tooth, and when I'm sober eating a regular meal it's usually corn dogs or kroger-quality burgers. If I had to take a guess at my caloric intake everyday, I'd say it'd have to be roughly around 3500 a day (it scares me to consider how much is coming from fat).    
   
While my current shape and appearance isn't indicative of my diet, I know I could improve greatly (and get that long desired six-pack) if my diet improves first.    
   
I have gone through the diet section of /fit/, and while it is impressive and looks like it would help a lot, it's simply too extensive. The reason I have such poor diet is because it is so cheap and quick. I am a college student, I have barely enough time let alone money to have the perfect diet with perfect calorie counting habits.    
   
What I am looking for out of this post is a good amount of easy, quick, and cheap meals that are a better alternative to corn dogs. What I don't want is a recommendation that I should eat more fruit, I want a meal that is a delicious alternative to corn dogs that includes fruit.    
   
After a while, I hope to take calorie counting and specific diet choices more seriously, the same way I took working out more seriously after I got more into the Insanity workout.    
   
If you could comment maybe ten or fifteen easy, cheap, and delicious meals that are also healthy I'd really appreciate it. An example of a delicious healthy dish I like is parfaits
Sup fitness, trying to improve my diet a bit.

A little bit of bio: I am a 20 year old college student with an extensive workout regiment. My daily workout includes a morning lift that rotates muscle groups (first day biceps/back, second day legs, third day triceps/chest, fourth day yoga) and an Insanity workout later in the day, depending on the video I am on.

My diet is... less than poor. I smoke a lot of weed which gives me an awful sweet tooth, and when I'm sober eating a regular meal it's usually corn dogs or kroger-quality burgers. If I had to take a guess at my caloric intake everyday, I'd say it'd have to be roughly around 3500 a day (it scares me to consider how much is coming from fat).

While my current shape and appearance isn't indicative of my diet, I know I could improve greatly (and get that long desired six-pack) if my diet improves first.

I have gone through the diet section of /fit/, and while it is impressive and looks like it would help a lot, it's simply too extensive. The reason I have such poor diet is because it is so cheap and quick. I am a college student, I have barely enough time let alone money to have the perfect diet with perfect calorie counting habits.

What I am looking for out of this post is a good amount of easy, quick, and cheap meals that are a better alternative to corn dogs. What I don't want is a recommendation that I should eat more fruit, I want a meal that is a delicious alternative to corn dogs that includes fruit.

After a while, I hope to take calorie counting and specific diet choices more seriously, the same way I took working out more seriously after I got more into the Insanity workout.

If you could comment maybe ten or fifteen easy, cheap, and delicious meals that are also healthy I'd really appreciate it. An example of a delicious healthy dish I like is parfaits
User avatar #12746 to #12734 - godsgrace (03/04/2014) [-]
Also for tips with ur abs prob.

Muscle burns fat. : /
Your hip flexors and lower back in particular are what help you THE MOST when u wanna see ur abs. Exercise ur abs, back n hip flexors to see ur abs.
Ur workout routine seems fine already. I have done the insanity program twice.

I have gone through countless hours of research on the net and also asking ppl what works for them in losing weight or bulking up. I could prob be a fitness instructor if i wanted too
Been exercising since I was 14, 6 years ago.
User avatar #12738 to #12734 - lolofoeshow (03/04/2014) [-]
I've been a personal trainer for about three years now (certified through AFAA) and I'm currently getting my masters in nutrition.

First and foremost, your workout program seems pretty good, you rarely see college males implementing yoga into their routine. But if you want to get the "six pack" your looking for, you going to have to include more cardio into your workouts. Everyone has a six pack, but it's a matter of buring the fat around your abdominals to get them to show. Also, I always tell my clients that abs are made in the kitchen, not in the weight room. Here id a diet I wrote for one of my clients that has a similar story as yours.

User avatar #12747 to #12738 - lolofoeshow (03/04/2014) [-]
DAY 6:
Cheat Day (eat whatever you want)
DAY 7:
Cheat Day (eat whatever you want)

As far as you wanting your diet to be tasty and delicious, your going to need to get over that to some extent. I alway throw in a couple cheat days for you to destress at the end of the week and enjoy what you usually eat (in your case corn dogs). This not only keeps your metabolism healthy, but also positively reinforces the work you put in that week. You have to stay determined and eat what you know is healthy, even if it doesn't taste that great.

Good luck and I hope all this helps

P.S. my client that has been following this exact diet has lost about 42 pounds in the last 4 months
User avatar #12744 to #12738 - lolofoeshow (03/04/2014) [-]
DAY 5: approx. 1850 calories, 260 g protein, 32 g fat, 26 g fiber
Meal 1:
• ½ cup of oatmeal made w/ water
• 6 egg whites
• ½ cup of blueberries
Meal 2:
• 1 carrot
• 8 oz. chicken breast
Meal 3:
• Turkey sandwich w/ sliced turkey (or breast), lt. mayo, romaine lettuce, whole wheat bread
Meal 4:
• Protein shake (1 scoop w/ 10 oz. of skim milk)
Meal 5:
• 8 oz. of lean steak
• 1 cup of broccoli
User avatar #12743 to #12738 - lolofoeshow (03/04/2014) [-]
DAY 4: approx. 2,000 calories, 230 g protein, 30 g fat, 30 g fiber
Meal 1:
• 2 cups of Cherrios w/ skim milk
• 6 whole wheat crackers w/ reduced fat peanut butter
• 1 apple
Meal 2:
• 8 oz. chicken breast
• 1 sweet potato w/ skin
• 1 cup of blackberries
Meal 3:
• Salad w/ spinach, romaine lettuce, lt. Italian dressing, blueberries, sunflower seeds
Meal 4:
• Protein shake (1 scoop w/ 10 oz. skim milk)
Meal 5:
• Omelet w/ 3 whole eggs, reduced fat cheddar cheese (optional), and salsa
• ½ cup of broccoli w/ lt. ranch
User avatar #12742 to #12738 - lolofoeshow (03/04/2014) [-]
DAY 3: approx. 1900 calories, 230 g protein, 35 g fat, 24 g fiber
Meal 1:
• ½ cup of fat free cottage cheese
• 6 egg whites
• 1 apple
Meal 2:
• 1 carrot w/ lt. ranch
• 8 oz. chicken breast
Meal 3:
• 1 cup of romaine w/ lt. Italian dressing
• 1 baked potato w/ skin
• 8 oz. of lean steak
Meal 4:
• Protein shake (1 scoop with 10 oz. of skim milk)
Meal 5:
• 6 oz. tuna w/ lt. mayo
• 1 cup of blueberries
• 6 whole wheat crackers
• ½ cup of broccoli
User avatar #12741 to #12738 - lolofoeshow (03/04/2014) [-]
DAY 2: 2,000 calories, 260 g protein, 41 g fat, 20 g fiber
Meal 1:
• 1 whole wheat bagel with reduced fat peanut butter
• 6 egg whites
Meal 2:
• 1 cup of brown rice
• 1 cup of spinach w/ lt. Italian dressing
• 6 oz. chicken breast
Meal 3:
• 1 cup of celery (deal with it)
• 8 oz. turkey breast
Meal 4:
• Protein shake (1 scoop w/ 10 oz. skim milk)
Meal 5:
• 8 oz. salmon filet
• 1 cup of broccoli
User avatar #12798 to #12741 - disniggahere (03/05/2014) [-]
Question, I don't like fish, what can I do to replace that? also, can I add any type of seasoning/spices to these?
User avatar #12844 to #12798 - lolofoeshow (03/05/2014) [-]
Absolutely, you can replace it with any lean meat you want just make sure it matches the portion size. The reason I include fish in most of the diets I write is for the fish oil (omega-3) benefits. Omega 3 and 6 are important for heart health and managing cholestrol levels. Most of the clients I work with have several cardiovascular risk factors (hypertension, high cholesterol, etc.) so it is very helpful for them. However, if you don't like fish, you can replace it with lean meat to get the protein and calories needed and just take a fish oil supplement in the mornings.

As far as seasonings go, I never have a problem with that. Just understand that most store brand seasonings are salt based, so be sure to manage you sodium intake. Some seasoning like cayenne pepper and garlic salt not only boost your metabolism but also act as a natural thermonagenic, which will aid in your weight loss. So by all means.

tl;dr you can replace fish with lean meats like lamb, top sirloin, turkey, or chicken, just take a fish oil supplement to get the same benefits. And yes, seasoning is fine (in moderation)
User avatar #12740 to #12738 - lolofoeshow (03/04/2014) [-]
DAY 1: approx. 1800 calories, 250 g protein, 40 g fat, 21 g fiber
Meal 1:
• ½ cup of Oatmeal made with water
• ½ cup of strawberries
• 6 egg whites
Meal 2:
• 1 cup of broccoli
• 8 oz. chicken breast
Meal 3:
• Tuna sandwich made with lt. mayo, romaine lettuce, and whole wheat bread
Meal 4:
• Protein shake (1 scoop, 10 oz. of skim milk)
Meal 5:
• 8 oz. chicken breast
• Salad made with romaine lettuce, lt. Italian dressing, ½ a tomato, sunflower seeds
User avatar #12748 to #12740 - godsgrace (03/04/2014) [-]
The kid literally said he doesn't have alot of time. He won't be able to buy blue berries and all that crap.

Srsly just research a list of foods high in protein and I don't think he should cut out that many carbs from his diet.
#12751 to #12749 - ZeDoodler (03/04/2014) [-]
Honestly, this is exactly what I was looking for. Thank you so much, and rock on!
Honestly, this is exactly what I was looking for. Thank you so much, and rock on!

User avatar #12770 to #12751 - lolofoeshow (03/04/2014) [-]
Anytime, man. If you need any other advice, just ask
User avatar #12774 to #12770 - ZeDoodler (03/05/2014) [-]
Another thing, is this diet geared for more intense weight loss/fat burning? If so, should I switch to a new diet once I have my desired abs?
User avatar #12797 to #12774 - lolofoeshow (03/05/2014) [-]
In essence, yes.

I won't go into cutting and bulking, but I will say that you're diet should change as your goals change and as your body changes.

This diet I posted was meant for a guy that weighed about 210 pound (approx. 25% bf). It is estimated that if you cut 500 calories from your "maintain" caloric intake per day, then you will lose about 2 pounds per week (with some exercise variables thrown in). For him, he would need to eat about 3000 calories per day to maintain his weight. So, I had him eat approx. 2000 calories per day, which 1000 less than his maintain caloric intake. So, he would lose about 4 pounds a week instead of 2 (which he did).

However, as he began to lose weight, he began to plateau because his body was becoming smaller, if you will, and needed less calories to funciton. So, as you lose (or gain) weight, it important to alter your diet every couple months or so to ensure you don't plateau.

Long story short, the diet will be effective depending on what you maintain caloric intake is, how much you exercise, and how tall your are. If you are above 200 pounds and exercise moderatley, you will definitley lose weight from this and your abdominals will start to show. Just remember to change it every so often.

Go on google and there are several calorie counters you can use to find out how much you should eat to maintain your weight, then just do the math above to find out how much weight you'll lose per week.

Hope this helps! (and sorry for the long message)
User avatar #12801 to #12797 - ZeDoodler (03/05/2014) [-]
What you said makes sense, but since I am a little far outside the description of the man you worked with, would it make a difference?

I am:
6'2"
179lbs
32 waist

My abs already have a significant amount of definition from working out for a while, but they are not quite at the six-pack level I want. 3500 is probably an exaggeration of my maintain caloric intake, I'd say it is around 3000 as well
User avatar #12849 to #12801 - lolofoeshow (03/05/2014) [-]
This diet should actually be great for you. You have a very normal weight for your height and your waist size is normal too. You will lose weight from the diet, but it will also be a great muscle building experience as well.

Like I said earlier, building a six pack is not a matter of doing crunches until you pass out, but rather cutting the fat around your mid-section. That's why I said abs are made in the kitchen, not in the weight room. Ab exercises have their place, but are not the key component.

For males, fat is typically stored in the mid-section (women in the hips) so it is harder for us to attain the much desired abs. Fat also tends to collect in the lower abdominals rather than the upper. This is because in the upper region of our abs, we have alpha 1 fat receptors, while in the lower we have beta 2 fat receptors. So, we tend to store more "brown" fat in our lower abs, a much more dense, less useable form of fat. That is why it is so hard to burn fat in our love handles and so forth.

To counter act this biological shortcoming, the one form of training that has been shown to burn brown fat most effectively is interval training. Interval training is exercising at high intensity for a given amount of time and then low intensity for a given amount of time. So, you can run on the treadmill, uphill at 7 mph for 2 minutes and then run on ground level at 4 mph for 2 min and repeat until you've run for 30 minutes or so. (Just an example)

This is the most researched and effective way to burn abdominal fat. If you stick to the diet, occasionally do some ab exercises, and interval train 3 times a week for 30 minutes or more, you WILL have the abs your looking for.
#12859 to #12849 - ZeDoodler (03/05/2014) [-]
All right, perfect! The main concern I had while asking these questions is whether or not I would gain muscle on the diet/regiment, seeing as the diet is used for intensive weight loss.    
   
And fuck interval training, I have to do that every day with my Insanity work outs... and it hurts lol. On average I do an hour of interval training 4 times a week. I know for a fact the main component I am missing in my shape is my dieting habits, so this diet is going to be perfect to compliment my regiment.    
   
I am planning on heading to the grocery store later today, and have a list all made of what I need to get. Thanks again man!
All right, perfect! The main concern I had while asking these questions is whether or not I would gain muscle on the diet/regiment, seeing as the diet is used for intensive weight loss.

And fuck interval training, I have to do that every day with my Insanity work outs... and it hurts lol. On average I do an hour of interval training 4 times a week. I know for a fact the main component I am missing in my shape is my dieting habits, so this diet is going to be perfect to compliment my regiment.

I am planning on heading to the grocery store later today, and have a list all made of what I need to get. Thanks again man!
User avatar #12870 to #12859 - lolofoeshow (03/06/2014) [-]
Anytime man. Good luck!
User avatar #12834 to #12801 - ZeDoodler (03/05/2014) [-]
There was a time when I fit the description of the guy you were working with, I was tested to be around 22% body fat and around 215 lbs, but after two semesters of working out I have no idea what my body fat percentage would be at
#12737 to #12734 - Womens Study Major (03/04/2014) [-]
Buy a can of Tuna in water, mix it with canned peas and carrots, make a sandwich out of whole wheat. Include watermelon and papaya or bananas. Glass of low fat milk.

Another healthy snack. I hate the taste and smell of spinach.
Take greek yogurt or any low fat one, mix spinach in it. throw in some Digestive biscuits for crunchiness.
Eliminates taste of spinach and its suuuuper good n easy to make.

Morning breakfast - 3 raw eggs first. (salut) Then cook 3 egg whites only. Use like a plastic water bottle to remove yokes from eggs. Whole wheat toast with peanut butter. Glass of milk. again include a few fruits with water.
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#12723 - richardstiffy has deleted their comment [-]
#12719 - ninjabass (03/04/2014) [-]
Hey guys ive been lifting for a while now and im open to help with anything. Im actually trying to get certified to be a trainer while im waiting to pursue my career in law. The biggest advice i can give right off the bat is rome wasn't built in a day. What i mean by this is you need to want it and you have to be willing to stay with it and not expect results so quickly. Once you get a routine down it starts getting easier. Also don't keep in mind all the fitness models and their Bs get big quick products because most of them are on steroids... in fact 70% of my gym is on roids. They have offseason bodies and on season bodies but with natural lifting the muscle will not deteriorate as fast. Form before weight... dont focus on what youre lifting but how you are lifting it, i see alot of january new years resolution people who try more then they can handle and look like retards about to snap their shit up. Stay focused and want it.
#12718 - sttreoflaln (03/04/2014) [-]
I just wanted to tell everybody that i finally reached my goal, which was to deadlift 441 pounds or 200 kg. Nothing is impossible keep fighting for your dream. And do not ever let someone tell you that you're not good enough
User avatar #12759 to #12718 - mrnappy (03/04/2014) [-]
Fuck that's nice, how long did it take? What are other stats?
And is that e-stats or you checked?
#12789 to #12759 - sttreoflaln (03/05/2014) [-]
ive been working out for 5-6 years, started off as something i did for fun, now i cannot live without it, im not really good at english so im not sure about what you mean with the e-stats thing sorry
User avatar #12792 to #12789 - mrnappy (03/05/2014) [-]
It's okay, thanks
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#12717 - sttreoflaln has deleted their comment [-]
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#12716 - sttreoflaln has deleted their comment [-]
#12709 - jvjpgirl ONLINE (03/04/2014) [-]
>be a girl
>doing squats and deadlifts for 4 months now
>progress stops after second month at 50kg for sqats, 60kg deadlift
>2 weeks ago, guy swole as fuck comes over, tells me my form is shit and that I`m not doing anything right
>world crumbles
>feel when everyone has been looking at my form and not saying anything bad for months
>feel when now I have to take even less kg to work on my form
WHY DIDNT ANYONE TELL ME BEFORE
User avatar #12773 to #12709 - giraffeasaur (03/04/2014) [-]
Someone should have told you. Do you have any friends who know what their doing to workout with?
#12769 to #12709 - Womens Study Major (03/04/2014) [-]
lol, talking to girls at the gym

I've seen girls do some crazy as fuck routines, i've seen a bitch crab walking for her main exercise, but no way in hell am i gonna correct that
User avatar #12724 to #12709 - crampers (03/04/2014) [-]
i really hate giving this unto others, mostly because they always think it's bullshit but StrongLift 5x5 is really good, would recommend - a simple and fast routine.
#12722 to #12709 - Womens Study Major (03/04/2014) [-]
Becouse most people are offended when someone corrects them.
User avatar #12713 to #12709 - ninjabass (03/04/2014) [-]
ehh squats its all about the form but if youre uncomfortable with how it feels use the machines for both youre inner and outer thigh areas because this will help increase weight for squats and help with stability and form as well as balance when squatting, Proper form is like if you went to sit on a chair then got back up... believe me sometimes you dont wanna correct peoples form because theyll get angry at you not everybody is open to help
User avatar #12708 - daywyz (03/04/2014) [-]
Hello people. So I just started do to Calisthenic's. I dont want to go in the gym, because its too far and i dont have much time. So I'm doing all at outside, like lots of variations of pull ups, push ups, dips, i dont actually know what to do more So i wanted to ask, if its gonna work for me, or i need gym, to impore in Calisthenic's? Maybe some workout rutines or exercises would be great too, all help and suggestions in Calisthenic's would be great, because as I said, im new in this planet.

I actually wanted to try Calisthenic's, when i saw Frank Medrano. Do you guys saw him?
User avatar #12714 to #12708 - ninjabass (03/04/2014) [-]
Calisthenics are good but not for every workout you do in my opinion because they are good at cutting down the muscle and leaning out which gives you like a muscle tone. If you wanna gain muscle mass you need to exercise with heavier weights. I like to start with heavy weight then throw the body exercises like pullups and dips at the end. The only time i ever do pushups now is if i bench alot of weight and im not satisfied with my rep count then ill just push my muscle to failure with some good ole fashion push ups..... hope this helps
User avatar #12721 to #12714 - daywyz (03/04/2014) [-]
Dude, im asking about Calisthenic's, not about bodybuilding, i tryed it, tryed even strengh training, but felt pretty bad pain in some body parts after, so i stoped it. I dont want mass, I want to gain speed and power. Just asking good tips on how to begin and not to hurt myself. And what do i need to achieve best results, split training or train every day full body?
User avatar #12767 to #12721 - mrnappy (03/04/2014) [-]
Oh yeah, about the pain. It's called DOMS (en.wikipedia.org/wiki/Delayed_onset_muscle_soreness)

If you do squats and you can't walk for 2-3 days after that's called overtraining
If you can't walk for 1 day that's slight overtraining
If it's hard to walk the day that's perfect

After 6 months to 2 years after you lift (or exercise) you shouldn't experience DOMS anymore, so keep at it!
User avatar #12766 to #12721 - mrnappy (03/04/2014) [-]
Don't listen to guy below you
power doesn't equal strength

There are 3 muscle types which give 3 different attributes
Endurance
Strength
Power

Speed is part of power because power is all about explosiveness, what you want to do is explosive exercises but you also want resistance or weights

So for squats you want to use 70-80% of max weight, since you're doing body weight
what you'll want to do is 1-5 reps of jumping (exploding) squats but do a progression that's hard for you, do you get what i'm saying?

So like if you can do 50 squats but only 5 pistol squats, do 3 exploding pistol squats for 5 sets, 3x5 or 5x5 is best for power, if you use explosiveness
User avatar #12725 to #12721 - crampers (03/04/2014) [-]
but power = strength, if you felt a bad pain then your technique probably was not correct, technique can fuck up a lot of stuff. However if you had a injury at an earlier point in your life then well, there isn't much you can do. But if you try and increase your strength (not muscle toning, actual muscles that can be used for stuff other than impressin the ladies) then you should start out slow.

Although you want to train Calisthenics, same rule applies as to any training, you have to take it slow and increase your workout so it becomes harder by time, a 3 to 4 month before you will be able to see actual benefits on your body. If you just started you can't just jump into the hardest exercises, you've got to build up slow. Search the web, i know there's a tonnes of shit for Calisthenics exercises.

Hope things turn out right

User avatar #12703 - evidently (03/04/2014) [-]
first time posting on here, sorry if its been said a million times before!
getting joint pain in my elbows during a weights sesh, any tips?
User avatar #13031 to #12703 - clusterfuckk (03/07/2014) [-]
I have the same problem, typically while while doing dips and ez bar curling. There are many alternatives for these workouts, for example I exchanged the ez curl bar for the flat 45 lb bar used for bench, deadlift etc. Dips can be done by a machine to ease the pain. I've broken my right arm before, which the cause of the pain, not the form like others suggest.
User avatar #12720 to #12703 - jaggedpvp (03/04/2014) [-]
better form_> strengthen surrounding muscles
User avatar #12715 to #12703 - ninjabass (03/04/2014) [-]
Watch your form... if its coming from bicep workouts make sure you arent moving your elbows when curling keep them steady at your sides and use just the bicep to curl the weight. maybe even get some wrist wraps to help with the stability when lifting. I once did so many hammer curls my wrist gave out before my bicep was actually spent. after that i used some wraps for alot of reps
User avatar #12707 to #12703 - xtwinblade (03/04/2014) [-]
did you remember to warm up?
and you might want to check if you are using correct form and not too heavy weights.
User avatar #12706 to #12703 - chiktikkavaspaus (03/04/2014) [-]
Either you're using too much weight, or are doing too many reps. You don't need to lift till the point of failure.
#12700 - faroeseguy (03/04/2014) [-]
I've decided to do a mornig routine each morning, and a two weeks ago, I saw a post with routines in super hero theme, but now I can't seem to find it. There was differen't routine for each super hero. Does anyone know what I'm talking about, and perhaps have it?
#12701 to #12700 - sexuallysugestive (03/04/2014) [-]
Here you go Good luck with the work out.
#12702 to #12701 - faroeseguy (03/04/2014) [-]
Thanks, man. I did a routine yesterday, and my body is absolutely shattered. I'm getting back on it tomorrow.
#12705 to #12702 - sexuallysugestive (03/04/2014) [-]
I am starting today too, haven't chose between batman(everything) and Assassin (cardio) or both, but no idea what sprinters is?

Any idea?
#12710 to #12705 - faroeseguy (03/04/2014) [-]
I'm guessing you lay down and do sprinting motions with your back up from the ground.
Should lay a lot of pressure on the abs.
#12696 - shiaaiit (03/04/2014) [-]
Hey Guys. Im a 19 year old dude from Norway. Spring is coming and I feel motivated to lose some weight. I am around 90kg and I am really tired of it. I am very new to the "fitness game" and wondered if you had any tips. Im not looking to get big and muscular. I just want to get in shape. like jogging excercises and so on. got any tips?
#12731 to #12696 - zrotten (03/04/2014) [-]
Look up a macro calculator and input your information, then choose a goal. It will come up with numbers for protein, carbs, fats, and calories depending on your ratios. You can look up ratios other people use for the one you prefer. Lifting weights burns calories but so does cardio so a combination of both will do you well in your journey. Good luck!
#12735 to #12731 - shiaaiit (03/04/2014) [-]
thanks for the tip!
User avatar #12699 to #12696 - moorbs ONLINE (03/04/2014) [-]
lifting weights will not make you 'big and muscular'. The best way to lose weight is a mixture of weight training and cardio (I personally go for an hour walk each morning for cardio). As well as this you need to watch your calorie intake - more calories used by your body than you put in means you lose weight so try and eat around 2200 calories a day with the right proportions of protein, fat and carbs.
#12736 to #12699 - shiaaiit (03/04/2014) [-]
thanks for the help! I will start eating healthy and excercise regularly as soon as I get my new smartphone. I got no motivation if I have no portable music device.
User avatar #12680 - novagnome (03/04/2014) [-]
Hey guys. I'm a 17 year old male, 6'1 or 6'2 and about 240 pounds. I play american football, but since it's the off season I'm looking to start a work out plan. I'm looking to lose weight but build muscle at the same time. I'm mostly trying to lose some of the excess weight though. Anyone have any tips or advice? Anything is appreciated. Thank you in advance
User avatar #12695 to #12680 - magicpotato (03/04/2014) [-]
well, you should squat, bench, power clean, deadlift, and do pull ups. top it off by running a bit (3-5 miles) three times a week. 3 sets of ten each one (except running). and pick some AUX lifts to do on the side. if your doing football dont forget to do sprints( like 20 40 yarders) contact me if you need more
User avatar #12677 - nattyicesixtynine (03/04/2014) [-]
17 y.o male 6 foot skinny 135 lbs. tips on weight gain/muscle mass/tone at home/maybe the gym?
just a beta looking trying fill out
any advice is appreciated but if not then whatever
#12732 to #12677 - zrotten (03/04/2014) [-]
If you're going to the gym then do a Starting Strength (SS) program. It is hailed as the holy grail for beginners in the bodybuilding community. Get your parents in on your journey and give them a list of bodybuilding foods because a large portion of your body is built in the kitchen.
#12678 to #12677 - jamesjc (03/04/2014) [-]
Do this for awhile: www.startbodyweight.com/p/start-bodyweight-basic-routine.html

Seeing as how you're a beginner, you can likely gain a lot from body weight training. If you don't gain anything from this, then you must be doing it incorrectly, not eating enough, not sleeping enough, or incredibly strong. No insult intended, but the first three are far more likely than the last. If you don't progress, sit down and seriously examine where you could stand to improve. Sleep another hour, eat a couple 'nother eggs, or really focus on your form and tempo during your workouts.

Look throughout the site, and look over all the progressions. Once you've done that, figure out which progressions you think you can do. Know which ones you can do? Okay, do the one before that (the easier one) for safety, and because you probably can't do the ones you were looking at.

Get your parents to get you some cheap food that is good for you. Foods like eggs should be a staple in your diet. Eggs can be really filling, so try to boil them so you can just pop 'em in your mouth and gobble them down before your stomach says, "enough, dude."

Worry more about strength than bodybuilding. Bodybuilders suggest you build a strong base before you focus on hypertrophy (training for muscle building) anyway.

Good luck, and just do it. Don't worry about ideal conditions. Those come with time after you start adjusting things, and start moving away from being a beginner. Worrying about ideal conditions when you first start is counterproductive.
User avatar #12665 - chokinandtokin (03/04/2014) [-]
Is this a good workout routine?

Weighted Crunches - 3x25
Dumbbell Side bends - 3x10

Deadlifts - 3x8
Bent over rows - 3x8

Flat dumbbell press - 3x8
Incline dumbbell press - 3x8
Decline barbell press - 3x8
Lateral Raises 3x10
User avatar #12729 to #12665 - clusterfuckk (03/04/2014) [-]
Well more or less it's okay for a quick workout if you don't have the time. If you really want to gain muscle, train one body part per day. Personally, deadlifts really tire me out so I typically devote a full day to deadlifts usually 15-20 sets of it. Here's my chest workout (sets, reps)
Bench Press (pyramid weight) 3x8, 3x6, 3x5, 3x3, 1x1 (optional), _x8
Incline bench press 8x6
decline press 8x6
dumbbell flies 6x6
then any isolation movements like machine and cable flies 4x8. This chest workout will last for about an hour and a half, and is more intermediate to advanced level. Hope this helps a bit
User avatar #12750 to #12729 - chokinandtokin (03/04/2014) [-]
Yeah, thanks. I only use a bench/dumbbell at home. I'll try to do more of it though.
#12666 to #12665 - neednomnoms (03/04/2014) [-]
I would recommend you stick to flat benching unless you start stalling. Then would I do to incline and decline. Imo, they're more bodybuilder lifts and target specific muslces
User avatar #12667 to #12666 - chokinandtokin (03/04/2014) [-]
Yeah, I like doing the incline and decline because I feel it more in the chest than flat bench press. But is everything else alright in the routine?
#12670 to #12667 - neednomnoms (03/04/2014) [-]
Also, if you don't feel it as much in your chest on the flat bench, widen your grip a bit sothat you use your triceps less and your pecs more
User avatar #12672 to #12670 - chokinandtokin (03/04/2014) [-]
True, I usually only feel it in my triceps when I do it. Thanks.
#12669 to #12667 - neednomnoms (03/04/2014) [-]
How many times are you doing this a week?
User avatar #12671 to #12669 - chokinandtokin (03/04/2014) [-]
3-4 times a week but in the other days I just do biceps and shoulders.
#12673 to #12671 - neednomnoms (03/04/2014) [-]
Its a pretty good workout I'd say, you hit almost all parts of your body in one workout and you do throw in some biceps. My only suggestion is to throw in some squats in place of deadlifts or alternate them everytime you lift
User avatar #12674 to #12673 - chokinandtokin (03/04/2014) [-]
Yeah, I'll try. By the way what do Deadlifts and Squats work exactly? Whenever I deadlift I only feel in the legs and I read its suppose to work the back too, could I be doing something wrong?
#12675 to #12674 - neednomnoms (03/04/2014) [-]
Squats work your quads, hamstrings, and a bit of your glutes but it depends which one is worked more on the type of squat. or basically all the leg muscles with a bias to the ones above the knee. Deadlifting should use the legs a lot as you drive up to lift the weight. It should also work your back but perhaps it could be your form/not enough weight/strong back that could be the reason you're not feeling it. its hard to tell without actually seeing someone lift
User avatar #12676 to #12675 - chokinandtokin (03/04/2014) [-]
Yeah, my form could be off or something. Thanks for the info though.
#12664 - mexicanfood (03/04/2014) [-]
www.funnyjunk.com/fitness/8671#8671

read this before posting please if you're new
User avatar #12726 to #12664 - crampers (03/04/2014) [-]
Try and update your post buddy
#12663 - fuckyosixtyminutes (03/04/2014) [-]
The lack of pics on this imageboard disturbs me.
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