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#46295 - asotil
Reply +6
(06/17/2016) [-]
>TFW down to 275 from 310
>TFW all I did was be poor with food and go for hikes sometimes occasionally once or twice
>I finally look like a smaller Neckbeard emerging from the cocoon of a larger Neckbeard

All I have to say is please someone help I've fallen and I can't squat this was a terrible decision I regret it completely don't tell me it was worth it
#46306 to #46295 - marinepenguin
Reply +5
(06/18/2016) [-]
Join the dark side and become DYEL mode with me
#46307 to #46306 - asotil
Reply +4
(06/18/2016) [-]
#46298 to #46295 - the one and only ONLINE
Reply 0
(06/17/2016) [-]
Oh dear lord... extreme cut?
#46299 to #46298 - asotil
Reply +2
(06/17/2016) [-]
I probably should but I like having an almost sort of decent total
#46344 to #46299 - creatine
Reply 0
(06/19/2016) [-]
What is your total?
And 1RM on ea individual lift?
#46345 to #46344 - asotil
Reply 0
(06/19/2016) [-]
1200

460 DL
425 Squat
315 bench
#46354 to #46345 - creatine
Reply 0
(06/19/2016) [-]
Thats not bad. But I see absolutley no reason why you shouldn't be able to maintain that total and still loose weight.
You won't gain any strength, but if you do it correctly you should be able to maintain it.
#46357 to #46354 - baglesbites
Reply 0
(06/19/2016) [-]
Stop trying to change this boards Lord of memes

REEEEEEEEEEEEEEEEEEEEEEE
#46300 to #46299 - the one and only ONLINE
Reply 0
(06/17/2016) [-]
Whats the weight goal again?
Been eating more whole foods?
#46301 to #46300 - asotil
Reply 0
(06/18/2016) [-]
Weight goal was -264 but it doesn't matter since I'm not competing anymore

No I've just been eating less because money and I'm too lazy to cook shit since that means dishes and fuck that. On days my mom is off I eat eggs and bacon and kielbasa for breakfast, usually some more chicken for dinner or we order something from the Armenian place. If both parents are working I have 2 pop tarts int he morning with my coffee then calculate how much a meal from the diner would cost
#46302 to #46301 - studbeefpile
Reply 0
(06/18/2016) [-]
Why ain't you competing?
#46303 to #46302 - asotil
Reply +1
(06/18/2016) [-]
no munz + personal shit
#46304 to #46303 - studbeefpile
Reply 0
(06/18/2016) [-]
There's a thousand reasons not to do something...

RIP hopes and dreams
#46296 to #46295 - studbeefpile
Reply 0
(06/17/2016) [-]
Get a job and become my son. I will save you.
#46291 - ZeDoodler
Reply 0
(06/17/2016) [-]
Sup shit lords, got a fun work out program that I think you guys might have fun with.

Recently, I've been getting seriously into MMA, drilling technique at my gym at least 4 or 5 times a week with a solid cardio or weight lifting session beforehand. My cardio is on point, but my power could use a little work.

I need mass. Serious mass. I can go the distance no problem but I'm worried when I finally step into the ring I won't have that knock out power I need to end the fight like a baller. I know in fighting you have to play to your strengths, but I always like to fill in the gaps in my fighting style where I can and strength is definitely a glaring gap for me.

What I'm asking for is a workout regiment that plays into this need for power. I'm hoping you guys have ideas of workouts that will translate perfectly into a powerful punch, kick, takedown, or what have you. I was hoping for some solid core exercises to work between sets as well, if you guys have them.

Another concern I had is the amount of cardio I will inevitably be doing on top of this bulking. I know the whole "cardio kills gains" is a load of crap but I was worried that the muscle confusion from bulking in the morning and drilling technique/cardio in the evening might be a little too baffling for the body and go nowhere.I know to compensate for this I need to eating the proper amount of calories with lean protein like chicken but if there's any concern I should be worrying about I'd appreciate the tip.

Any tips are appreciated, I really want to go far with this.
#46293 to #46291 - studbeefpile
Reply 0
(06/17/2016) [-]
Get better at the squat, bench, and deadlift. Developing those, as well as practicing your striking techniques, will make you more powerful.

Don't worry about "baffling" your body, that's just ridiculous.
#46336 to #46293 - cptmongtard
Reply 0
(06/19/2016) [-]
Consider my body firmly baffled
#46297 to #46293 - asotil
Reply +1
(06/17/2016) [-]
Stud you dumb shit you should know the only way you're ever gonna get big is by doing 8x45 followed by immediately supersetting some DB Flies to baffle the bicep. It's the only way to get bigger on your Vegan Natty Ben & Jerry's Keto cut, right babe?
#46283 - cackrel
Reply +1
(06/17/2016) [-]
Real talk guys, why is it easier for women to be hotter than men?
For women to look like a lot of video game chars or whatever, they just don't have to stuff their faces and be complete pigs.
But if men want to look like for instance uuuh, Reinhardt, then you better start hitting that gym boi.
Sexism, I'm tellin' you lads'.
#46292 to #46283 - asotil
Reply 0
(06/17/2016) [-]
I like tits

The trap is always armed
#46287 to #46283 - marinepenguin
Reply 0
(06/17/2016) [-]
Men aren't as picky as women. Personally I'm not attracted to most girls bodies, since the majority of people are generally out of shape.
#46281 - zombiearmadillo
Reply 0
(06/17/2016) [-]
Hey I'm 15 basically never worked out in my life. I don't know anything about exorcizing but I recently decided I wanted to get fit. I weigh around 135 pounds and want to know any good workout routines. I have a powertec workbench resembling the one shown. Any help is help especially motivation
#46321 to #46281 - spookopstheline
Reply 0
(06/19/2016) [-]
If you're a beginner get the bodyspace app as it'll help you find a workout that works for your level and your goal.
#46282 to #46281 - zombiearmadillo
Reply +1
(06/17/2016) [-]
Exercising oops
#46284 to #46282 - cptmongtard
Reply +2
(06/17/2016) [-]
Well if you're really serious about exorcising, first thing you're gonna wanna do is learn Latin
#46286 to #46284 - burpy
Reply +2
(06/17/2016) [-]
And find a place he can buy holy water to bathe in
#46280 - baglesbites
Reply +1
(06/17/2016) [-]
Studbeefpile is it possible to get a stronger bench press if I only do chest flys? I heard that the bench press is bad for your shoulders and that if you do an arch your spine will snap and it's cheating. I also heard that using your legs is cheating since it's like you're squatting and it steals your chest gains. I so only do high reps since some guy on the internet days high reps make you fat and strong, I just want to be toned up.
#46269 - dehumanizer ONLINE
Reply +2
(06/16/2016) [-]
How many Eggs do you guys eat?
#46279 to #46269 - baglesbites
Reply 0
(06/17/2016) [-]
I'll eat 3-4 depending on how I prepare them, and it's not unusual for eggs to be a small part of my breakfast. If I ate only eggs 6 or 8 in a sitting would be practical.
#46274 to #46269 - asotil
Reply +2
(06/16/2016) [-]
It depends on how many come in a carton and how many cartons the store has out
#46275 to #46274 - anon
Reply 0
(06/16/2016) [-]
>buying them from a store
It's like you want to lose your gains fam

fresh eggs have more nutritional value cause free range birds get more good stuff to eat. storebought are only fed the minimum required to lay
#46276 to #46275 - asotil
Reply +2
(06/17/2016) [-]
Gee let me just drive an hour away so I can get them from the same farm that cartons them with all the same shit pumped into them

It's New Jersey not bumfuck nowhere undiscovered land
#46285 to #46276 - cptmongtard
Reply +1
(06/17/2016) [-]
My old man is best mates with a farmer and it's fucking great. Free milk, beef, pork and eggs
#46278 to #46276 - anon
Reply +1
(06/17/2016) [-]
that's what you get for living in jersey
#46270 to #46269 - maddboiy
Reply 0
(06/16/2016) [-]
4 scrambled either for breakfast or whenever, having another 2 today because i'm gonna make a stack of protein pancakes later
#46271 to #46270 - dehumanizer ONLINE
Reply 0
(06/16/2016) [-]
im just worried about the high fat/cholesterol of the yolk
#46272 to #46271 - maddboiy
Reply 0
(06/16/2016) [-]
yeah but it's good cholesterol and healthy fats though, if you want just pure protein and lower calories then just use the whites
#46266 - kunchuma
Reply 0
(06/16/2016) [-]
what is the difference between doing for example 50 times 20 kg from 10 times 90 kg?
#46288 to #46266 - marinepenguin
Reply 0
(06/17/2016) [-]
50 times will work slow twitch muscle fibers more while 10 times will work fast twitch muscles more.

Generally the 1-5 range is more fast twitch, with slow twitch getting more involved with every following repetition.
#46258 - mendelevium
Reply 0
(06/16/2016) [-]
Recently hit that 225 flat (yay) I weigh around lower 170's and upper 160's and about 6'2

Not really too excited though because I've been training for a little over 2 years (first year at home with minimal/no actual equipment) and I feel like most people hit it a lot sooner than I did, as some of you know I do only bodybuilding routines for 8-12 reps smooth and controlled focusing on forum and ect, and sometimes I go a month without hitting flat barbell bench.

My question is do I need to do flat to increase flat. Again I've never been into the actual numbers, I just do what lets me get the best contraction/burn/tear so maybe you're screaming "OBVIOUSLY YOU RETARDED" but the chest muscle is just that, a muscle. If I'm making it stronger in flys and dips and incline shouldn't I also be increasing flat, maybe not as much but by a bit?

It just feels like when I switch up routines I drop a couple pounds on flat when I come back, like My last PR was 205, then I stopped for a couple weeks and could only hit 195 for a few days when I started doing it again.

inb4 studbeef finds something to yell at me about for the next 3 days.
#46261 to #46258 - baglesbites
Reply 0
(06/16/2016) [-]
close grip bench is bae. I took my close grip from a 205 max to a 215 triple and my max bench went way up, my shoulders, tris and chest gained mass and even though I was doing sets of 3, my flat bench is stronger in the medium rep range as well.

Stud will probably yell at you for being a skelly since you're tall, but thats a guess.
#46259 to #46258 - studbeefpile
Reply 0
(06/16/2016) [-]
If you want to get better at flat bench, do more flat bench. Its an easy formula.

Bonus fun fact: If you add 50lbs to your bench, your chest and shoulders will get bigger.
#46264 to #46259 - mendelevium
Reply 0
(06/16/2016) [-]
Weights don't equal mass fam.
#46268 to #46264 - studbeefpile
Reply 0
(06/16/2016) [-]
Alright, let me get this straight. You think you can go from benching 175x8, to 225x8, without gaining any mass?
#46273 to #46268 - mendelevium
Reply 0
(06/16/2016) [-]
www.youtube.com/watch?v=l84vmuuuHRg
By 8? Prob not.
By 1?
yes.
#46277 to #46273 - studbeefpile
Reply 0
(06/17/2016) [-]
That dude is the genetic elite. How many small guys do you know that rep out 315? They don't exist. Hell, even that dude - despite how light he is - is still much bigger than ANY lifter benching under 350.

Also, there isn't a huge difference between increasing your 1RM by 50lbs, and your 8RM by 50lbs. If you go from maxing 225, to 275, you're gonna be able to do heavier rep work, and a set of 8 at 225 requires more muscular effort than a set of 8 at 185. That's just a fact.
#46289 to #46277 - mendelevium
Reply 0
(06/17/2016) [-]
Here we go again.

"THE ONLY WAY TO GAIN MASS IS WITH BIGGER WEIGHTS, EVERY BODYBUILDER THAT HAS EVER COMPETED EVER IS WRONG AND IM RIGHT BECAUSE I BENCH 275"

You keep doing that m8.
#46305 to #46289 - anon
Reply +1
(06/18/2016) [-]
dude stop trying to be leal 2.0
#46294 to #46289 - studbeefpile
Reply 0
(06/17/2016) [-]
Oh yeah, also Stan Efferding. Maybe you've heard of that guy. But you're right, he's probably wrong too. His successful Bodybuilding, coaching, and Powerlifting career doesn't mean shit. He'd be way better if he didn't lift heavy.
#46290 to #46289 - studbeefpile
Reply 0
(06/17/2016) [-]
305*

And yes, if you're natural, progressive overload is how you build size. In order to create change in your body, you have to give it something new it has to adapt to. You can't just do the same thing over and over again and expect to change.

Also, Kai Green benches some ridiculous weight. Ronnie Coleman was deadlifting 800 for reps. They must not be doing it right though, since big weights don't matter....
#46267 to #46264 - anon
Reply 0
(06/16/2016) [-]
here's your reply
#46243 - cptmongtard
Reply +1
(06/15/2016) [-]
Training for heavyweight fighting. Overextending, clinching, tagging and weaving are all gonna be much more common place fighting people that are 6'1"+ like they all are on the high weight classes.

Training for heavyweight
#46313 to #46243 - hirollin
Reply 0
(06/19/2016) [-]
no matter what one of your hands should always be at the side of your head. that's boxing 101, well kickboxing anyway from what I learned.
#46318 to #46313 - cptmongtard
Reply +1
(06/19/2016) [-]
Except that's not the case at all. They don't need to be for clinch drills etc. like I was doing here. Also body guard. I've been boxing for 8 years I'm pretty sure I know what I'm doing
#46330 to #46318 - hirollin
Reply 0
(06/19/2016) [-]
why start a bad habit for the sake of ease?
#46331 to #46330 - cptmongtard
Reply 0
(06/19/2016) [-]
>Start a bad habit
>After 8 years
>12-2-0 Jr Ammy
#46332 to #46331 - hirollin
Reply 0
(06/19/2016) [-]
you can quote experience all you want, but keeping your guard down is still a bad habit.
#46333 to #46332 - cptmongtard
Reply 0
(06/19/2016) [-]
It is if I was doing it with regular bag work, but this was after my regular training, after my lifting, just fucking around for 10 minutes and getting to grips with mostly clinching
#46246 to #46243 - studbeefpile
Reply +2
(06/15/2016) [-]
I'm no expert, but it looks like you're dropping your hands a bunch, bud.
#46248 to #46246 - cptmongtard
Reply 0
(06/15/2016) [-]
Was working on what I put in the comment for that round. Heavyweight fighting is a lot different in the style of the boxing so I have to get used to things which, at middleweight are not as necessary
#46250 to #46248 - studbeefpile
Reply 0
(06/15/2016) [-]
Pretty sure you should always be protecting either your face or your body.
#46251 to #46250 - cptmongtard
Reply 0
(06/15/2016) [-]
Aye but I'm putting new techniques into motion, so that my next sparring session I can put them into a fight situation
#46252 to #46251 - studbeefpile
Reply 0
(06/15/2016) [-]
"I'm working on leg drive for my deadlift right now, so I can just round my back like crazy for the time being, and put it all together later."
#46253 to #46252 - cptmongtard
Reply 0
(06/15/2016) [-]
Not even close to the same thing. For one, I'm hitting a bag. I'm not going to pick up an injury from bag work. I've been boxing for 8 years, so I'm fairly confident I know what I'm doing
#46257 to #46253 - studbeefpile
Reply 0
(06/16/2016) [-]
You could pick up a head injury from a bad habit though. Can you give me an actual reason why it's beneficial for you to drop your hands here? I think you're just getting defensive because you don't like being wrong.
#46262 to #46257 - cptmongtard
Reply 0
(06/16/2016) [-]
Because it was just trying new techniques out. This wasn't part of my training this was just a play around after
#46247 to #46246 - marinepenguin
Reply +1
(06/15/2016) [-]
Usually getting punched in the face makes you fix that.
#46244 to #46243 - cptmongtard
Reply 0
(06/15/2016) [-]
Also fuck that fucking mat.
#46241 - darklordhades ONLINE
Reply +2
(06/15/2016) [-]
Hey guys, this may be more of a medical question, but has anyone had a problem where their sweat stings and makes you itchy?

This happens to me every now and then where i would start to sweat from either moving around or just by going into a warmer environment. ( eg from out side to inside. ) It mostly happens on my back and shoulders. It becomes intensely itchy and stings a lot.

If anyone has had something like this or know something about it, it would be some great help to figure out what it is.

#46254 to #46241 - anon
Reply 0
(06/16/2016) [-]
it might be the material your shirt is made of.
#46255 to #46254 - darklordhades ONLINE
Reply 0
(06/16/2016) [-]
Some have said that Anon, but does happen when my shirt is off.
#46249 to #46241 - Elk
Reply 0
(06/15/2016) [-]
It happens to me, too, sometimes, but it's usually only right before I start sweating.
#46256 to #46249 - darklordhades ONLINE
Reply 0
(06/16/2016) [-]
and it usually goes away a bit after?
#46242 to #46241 - cptmongtard
Reply 0
(06/15/2016) [-]
You may have scratches that you haven't noticed. Or a rash.
#46245 to #46242 - darklordhades ONLINE
Reply 0
(06/15/2016) [-]
I do not think it is that, it's happened for months.

Slightly wondering if my sweat is too acidic but i doubt that would be the cause.
#46239 - lawlcakes
Reply 0
(06/15/2016) [-]
Hey guys, I'm kinda new to the aspect of working out, I've mostly done just cardio and messed around with a few machines at the gym, but I'm looking to start going and actually getting in to shape, I don't wanna spend a lot for a personal trainer, but I don't exactly want to just go and waste my time trying to figure out what I should be doing, anyone have any knowledge or somewhere that can guide me other than just random google articles? Somewhere to even just start would be wonderful.
#46236 - studbeefpile
Reply +2
(06/14/2016) [-]
Hit 275+40lbs in chains for a couple singles yesterday. Felt good. Really liking chain work.
#46221 - cptmongtard
Reply +2
(06/14/2016) [-]
Scales are broken but if I had to guess I'd say I'm around 180 this morning. Up 5lbs. Gonna get this weight leaner then go up to 190, get that leaner then go for the 200lbs which should put me around fight night at the top of heavyweight. Also hit 110kg b nah for 4 yesterday so that was cool.
#46260 to #46221 - herecomesjohnny ONLINE
Reply 0
(06/16/2016) [-]
>looks like tim holland
>walks on walls
stuntman for spiderman right there
#46263 to #46260 - cptmongtard
Reply 0
(06/16/2016) [-]
Not gonna lie that'd be sick. Don't think I look like Tom Holland tho
#46232 to #46221 - cptmongtard
Reply 0
(06/14/2016) [-]
So my phone changed bench to b nah.
#46222 to #46221 - cptmongtard
Reply 0
(06/14/2016) [-]
Also pls no legs hate
#46238 to #46222 - asotil
Reply +6
(06/15/2016) [-]
Well at least two words in that sentence are right
#46240 to #46238 - cptmongtard
Reply 0
(06/15/2016) [-]
Motherfucker
#46214 - burpy
Reply 0
(06/14/2016) [-]
What's more or less the ideal bodyfat% to avoid visible layers of fat around the torso, and what's a good way to fix it when I'm already on the lower side of normalweight?

Right now I can't visibly judge how it looks for other reasons, but my bodyfat% is about 17-18%, and I'm curious to know if I should cut back a bit by adjusting my diet and exercises a bit.
#46218 to #46214 - cptmongtard
Reply 0
(06/14/2016) [-]
12% is the body fat % where most see abs clearly
#46219 to #46218 - burpy
Reply 0
(06/14/2016) [-]
It isn't so much about abs since my muscle mass is nothing more than unremarkable, but it's more to avoid looking noticeably skinnyfat. The reason why I can't see whether or not that's the case is because I have quite a bit of leftover skin tissue from weight loss which basically covers everything on my lower torso, so the only thing I can judge clearly by is my visible ribcage.

And I am getting into more casual rowing, cardio and lifting so I'll gain just a bit more mass, but if I would have a priority, it'd to make sure I get more lean.
#46220 to #46219 - cptmongtard
Reply 0
(06/14/2016) [-]
Intermittent fasting works wonders for me, personally. The thing with the skin is that no matter how lean you get, it won't go away and there's nothing you can do about that short of surgery. A set of clippers and a tape measure can be used for accurate body fat measurement
#46223 to #46220 - burpy
Reply 0
(06/14/2016) [-]
Any short explanation of how intermittent fasting works? I usually just eat about 2-3 times a day with no real pattern and fast for at least 12 hours every day.

And yeah, the skin has become more than a nuisance. I'm just waiting to see if it gets better, and probably just go for surgery if there's no improvement.
#46224 to #46223 - cptmongtard
Reply 0
(06/14/2016) [-]
Fast for 16-20 hours at a time, eat for 4-8 hours at a time (make up the remaining hours of 24 with your feeding period) boosts metabolism and supposedly prompts a mild release of growth hormones
#46228 to #46224 - burpy
Reply 0
(06/14/2016) [-]
Alright, so it's kind of what I'm already doing, just to a higher degree? Probably something I'm going to try out. Although the part in the parentheses confuses me a bit.
#46229 to #46228 - cptmongtard
Reply 0
(06/14/2016) [-]
Okay so if you fast for 16 hours, there's 8 hours left in a 24 hour period, so that's the amount of time you can eat for before the cycle resets and you re enter the fast period. If you fast for 18 hours, it's only 6 hours to make up the 24 hour cycle, so that's how long you eat for.
#46230 to #46229 - burpy
Reply 0
(06/14/2016) [-]
Alright, got it. Will try it when my sleep schedule's been fixed.
#46231 to #46230 - cptmongtard
Reply 0
(06/14/2016) [-]
Awesome! It takes a little getting used to but after a week you'll find it incredibly easy and effective.
#46233 to #46231 - burpy
Reply 0
(06/14/2016) [-]
Should be easy enough as I'm already used to doing it, sort of. I just need to eat bigger within a shorter timespan than currently. Although, if I wake up before the fasting is done, should it be alright to skip breakfast for a bit maybe for a few hours ?
#46235 to #46233 - cptmongtard
Reply 0
(06/14/2016) [-]
I'd have the feed period as post training. That way you get your post workout nutrition in but you're using the metabolic activation for your energy source while you train
#46234 to #46233 - burpy
Reply 0
(06/14/2016) [-]
"Delay" would be a better word here
#46205 - dsoapdropp
Reply 0
(06/13/2016) [-]
Yo i got a bit of pain in my right knee today after squats (even tho im just a begginer and can only squat 70kg ) i was thinking my form could be bad so could someone tell me at what degree should my legs be(if i said that correctly)
Ty
#46265 to #46205 - anon
Reply 0
(06/16/2016) [-]
try warming up more before you squat. look up limber 11 by joe defranco
#46208 to #46205 - the one and only ONLINE
Reply 0
(06/14/2016) [-]
Your knee is not going inwards as you squat is it?

#46216 to #46208 - anon
Reply 0
(06/14/2016) [-]
no i force my legs out
#46227 to #46216 - the one and only ONLINE
Reply 0
(06/14/2016) [-]
Dsoapdropp

Make sure youre pushing from heels and not the ball of your feet.
#46206 to #46205 - Draigor
Reply 0
(06/13/2016) [-]
all depends on how your body is built. post a video of yourself squatting, then we can help
#46217 to #46206 - anon
Reply 0
(06/14/2016) [-]
tommorow? (btw my knee is fine now just hurt yesterday for a couple of hours after squats)
#46203 - beyondthebatman
Reply 0
(06/13/2016) [-]
1 gram of protein per pound of body weight right? Been hearing different things recently.
#46209 to #46203 - baglesbites
Reply 0
(06/14/2016) [-]
That's more than enough. If you're eating a minimum of a gram of protein per kg of body weight, you'll be fine assuming you stay in a caloric surplus. Higher protein during cuts is probably for the best.
#46202 - buckymcbadbait
Reply 0
(06/13/2016) [-]
How do I lose weight if I have a slow metabolism?
#46237 to #46202 - studbeefpile
Reply 0
(06/14/2016) [-]
Low carb usually works pretty well. Other than that, increase activity, increase muscle mass.

I also have a slow metabolism, but it's no excuse.
#46210 to #46202 - baglesbites
Reply 0
(06/14/2016) [-]
Hi Bucky, I personally also have a slow metabolism and find tapeworm therapy to be the most helpful way to lose weight, regardless of diet and exercise.

Thank you,
Baglesbites
#46215 to #46210 - buckymcbadbait
Reply 0
(06/14/2016) [-]
I bet you're those gross store brand bagles
#46200 - marinepenguin
Reply +1
(06/13/2016) [-]
www.t-nation.com/workouts/the-colorado-experiment-fact-or-fiction?utm_source=facebook&utm_medium=social&utm_campaign=article4695

Man apparently gains 60+ pounds in under a month of mostly muscle in an experiment in the 70s. Seems incredibly impossible at first glance, but a good read if you actually look into it with an open mind.
#46211 to #46200 - baglesbites
Reply 0
(06/14/2016) [-]
I've seen this study before, and the progress is amazing but it is full of misinformation for sure. There is no physical way for the human body to build that much muscle without anabolic drugs, even if he is regaining mass, especially of he's on a caloric surplus of maybe 2,000 calories when a lb of pure muscle is probably around 1800 calories to produce. 1 gram of protein = 4 calories, roughly 454 grams per lb Also, the article is saying he was at like 2-3% bodyfat, not even modern bodybuilders are that lean, they're usually around 5ish in the Olympia, and even higher in tested shows.
#46212 to #46211 - marinepenguin
Reply 0
(06/14/2016) [-]
I assumed the bodyfat part was a typo, plus his photo doesn't at all look that lean.
#46213 to #46212 - baglesbites
Reply 0
(06/14/2016) [-]
It's possibly a typo, but it still states that he lost 20 something pounds of fat, so he was probably down from 13% to 8-10. I'm not doubting that he put on most of the claimed mass, because the guy went from kinda swole to freaky.
#46199 - mrmelancholy
Reply 0
(06/13/2016) [-]
Does any one know how to strengthen joints & bones? my joints are in pretty bad shape, its kinda the main reason I can't weight-lift, too much pain.
(though its doesn't mean I can't lift heavy objects)

and my bones also feel lacking in strength. not as badly as my joints though. but since they're connected, I just think I should strengthen them as well
(skeleton jokes are welcome)
#46225 to #46199 - cptmongtard
Reply 0
(06/14/2016) [-]
Stretch well, foam/ball roall
#46226 to #46225 - cptmongtard
Reply 0
(06/14/2016) [-]
*roll
#46189 - mammothrooster
Reply +2
(06/12/2016) [-]
Recently started doing stronglifts 5x5 after working out consistently but without a program for 3 years. I did mostly bodyweight and machine stuff, with occasional compound movements but not often enough. Current working set weights are:
Bench - 95
Squat - 105
Deadlift -125
OHP -70
Barbell Row - 95
Aside from the main lifts, which feel really light right now since i just started,i also do core and other isolation exercises (i.e curls, pushdowns, pec flys, reverse flys, front and side lateral raises, etc) and run on off days, with sunday as a rest day. Is this too much, or is it okay as long as i eat and sleep enough? Just doing the compounds doesnt really feel like enough volume to me.
Also, any tips on keeping my back straight during rows and deadlifts? Thanks in advance for any help
#46190 to #46189 - mammothrooster
Reply 0
(06/12/2016) [-]
To clarify, i do the isolation exercises on lifting days (mon-wed-fri) and run on off days (tues-thurs-sat). I also have shin splints, if anyone has and suggestions for those
#46191 to #46190 - cptmongtard
Reply 0
(06/12/2016) [-]
lbs?
#46207 to #46191 - mammothrooster
Reply 0
(06/14/2016) [-]
Sorry, yeah, lbs. Im not very strong yet.
#46194 to #46191 - mammothrooster
Reply 0
(06/13/2016) [-]
Half the machines at my gym just have numbers and no indication of lbs or anything. I use a moderate weight that I can do 3x8-12 easy.
#46196 to #46194 - the one and only ONLINE
Reply 0
(06/13/2016) [-]
He wants to know for your main compounds if they are lbs or kg.
#46198 to #46196 - anon
Reply +1
(06/13/2016) [-]
Probably pounds since that's the unit he defaulted to? Also those weights would be weird in kilograms, plate-wise, no?
#46204 to #46198 - the one and only ONLINE
Reply 0
(06/13/2016) [-]
Plate wise, not at all.
#46201 to #46198 - Draigor
Reply 0
(06/13/2016) [-]
savage