Fitness - muscle and fitness, fitness plan, fitness workouts. Fitness - muscle and fitness, fitness plan, fitness workouts.. This board will go a little like this: 1. Person asks how to get bigger (muscle), or how to lose weight (fat) 2. Somewhat informed person tells them. 3. They tr muscle and fitne fitness plan fitness workouts
x
Click to expand

Fitness - muscle and fitness, fitness plan,...

Comments(26942):

[ 26942 comments ]
Latest users (3): Kyue, leal, marinepenguin, anonymous(11).
What do you think? Give us your opinion. Anonymous comments allowed.
User avatar #28593 - marinepenguin ONLINE (3 hours ago) [-]
Interesting article for "fat" powerlifters.

*cough cough* studbeefpile *cough cough*
User avatar #28585 - imnotironman (13 hours ago) [-]
Hey guys don't know if you remember me.

I posted a while back about me starting my weight loss.
That was just about 1 - 2 months ago now and my weight was 330lbs+

So getting a diet wasn't much of a problem because i pretty much eat healthy anyway, i was just sitting around playing games most of the time i wasn't at work so i gained weight that way.

At the start actually remembering to go to the gym was most of the problem but it sort of became a normal thing to me to do just after leaving work after a week or two.
To be honest loosing weight hasn't been a problem to me and i don't see why people make such a big fuss about it, personally i do it for better performance in work and to be able to do things like getting on a plane without having to pay for two seats.

So i weighed my self today and currently i weigh 297lbs.
My work is pretty physical from before so that mixed with working out is paying off.
To be honest i don't really see any changes myself, but i was actually told recently that i look like i've lost weight so i guess that's kinda positive

Keeping it going and will keep you updated if you wish for me to do so.
I'm aware that i will probably gain / loose a couple of pounds from gaining muscle, but i don't worry about that anyway. All i think about is that if i keep it going i'll loose weight anyway and it shouldn't be too hard, if i gain muscle and loose weight i'll notice some day anyway so i don't go on the scale too often.

See you next time guys, and thanks for the tips you left me with last time!
User avatar #28589 to #28585 - marinepenguin ONLINE (13 hours ago) [-]
Losing weight at your size is actually super easy, and will continue to be until you hit around 200-220. You a los won't see a ton of change because 40 pounds isn't a huge percentage of your weight. Now enough of me raining on your parade. I'm Damn proud of you, and the fact that you've managed to make it a habit and get under 300 pounds is probably all you needed to get you hooked and staying on course. Just keep it up and I can't even imagine where you'll be in a year. Great job man.
User avatar #28591 to #28589 - imnotironman (13 hours ago) [-]
Yeah i'm aware that i'll hit some plateaus on the way, but as i said i don't really go on the scale that much anyway i just go off what i see myself so i don't see it becoming a problem.

But thanks man! I don't see anything stopping me from loosing weight at the moment.
Can't wait to see the results of 2016.
Well i kinda can because i'm guessing there'll be some extra skin :I but i'll figure that out when i get there
User avatar #28590 to #28589 - marinepenguin ONLINE (13 hours ago) [-]
You won't see* Damn Phone.
User avatar #28575 - mendelevium (14 hours ago) [-]
So been lifting for a bit.

Made massive strength gains.
Curl about 90-95 for 8x4
Bench 175 4x5
ect

Used to be pretty twiggy.

But still around the same weight, lost a bunch of fat and gained a bunch of muscle in return, but only really gained maybe 5 pounds in a year.

went from 10 inch arms to 15 inch arms.

But I know people twice my size who can't lift half what I do.
What gives? Even when I'm cycling on creatine I'm not as big as other dudes.
User avatar #28581 to #28575 - marinepenguin ONLINE (13 hours ago) [-]
AndI thought I'd add, usually being big doesn't mean lifting a ton more, it's how you lift it. Slow and more controlled reps, higher reps, pause reps, iso holds, partial reps, explosive reps, etc. There are dozens of ways to lift a weight to where you use less weight, yet build a ton of size.
User avatar #28583 to #28581 - mendelevium (13 hours ago) [-]
Well I don't really care about strength, I just wana be big.
I've been that tall skinny kid for my whole life, and I'd rather not be 6'3 and 170 forever.

What can I do for size?
User avatar #28586 to #28583 - marinepenguin ONLINE (13 hours ago) [-]
Finish cutting down if you need to, but basically you to do a lean bulk, you'll need to eat 4-5 times a day. Solid meals, don't have to be super healthy, but the healthier the better. Don't pug out, but make sure you are eating decent sized meals, fast food 3-4 times a week won't kill you either if you're short on calorie dense foods. Protein shake after workouts, usually with milk for extra protein and calories. Lots of eggs, like 4-6 a day.

Youll gain decent amounts of weight like this, maybe a pound or two month, but it'll be mostly muscle. You'll see steady strength gains long with size gains, you aren't at the point where you need to focus on one or the other yet. 5x5 for the main lifts along with 3-4 sets of 8-12 for auxiliary movements. If you feel like you're gaining too much fat, don't eat less, exercise a little more (by this I mean conditioning, like sprints, jump rope, running, loaded carries for distance, complexes, etc), plus conditioning builds athleticism and will improve your lifts a little. You want to keep food consumption around the same while keeping your activity high, as you get bigger your body will naturally crave more food, so eventually you'll just eat more out of necessity than desire.

That should be enough
#28587 to #28586 - marinepenguin ONLINE (13 hours ago) [-]
Pics related, here's me at 145 the summer of 2013.
#28588 to #28587 - marinepenguin ONLINE (13 hours ago) [-]
Here's me now, hovering around 200-205.
User avatar #28595 to #28588 - leal ONLINE (12 minutes ago) [-]
CUT
User avatar #28596 to #28595 - marinepenguin ONLINE (2 minutes ago) [-]
Why?
User avatar #28597 to #28596 - leal ONLINE (42 seconds ago) [-]
When your biceps are fat it's time to cut m8
User avatar #28576 to #28575 - marinepenguin ONLINE (13 hours ago) [-]
Not eating enough. You've been going for losing weight, not size gain. 175 for 5, and curling 95 a few times isn't really a ton of weight, so it's not like you're huge. Plus what about squats, rows, and deadlifts? those will build size leagues faster then bench and curls

So while you've definitely seen good progress and I'm not dissing what you've done for yourself, it's time to up the calories to at least 3400 a day with over 150 grams of protein a day.
User avatar #28578 to #28576 - mendelevium (13 hours ago) [-]
And I bulked quite a bit ate about 4000 cal a day since oct. Now I'm cutting.
User avatar #28580 to #28578 - marinepenguin ONLINE (13 hours ago) [-]
Lunges aren't bad at all, though I'd add in Bulgarian split squats if you don't like regular squats.

And how much are you weighing? With a good bulk you should be able to bulk for a good couple years without cutting if you do it properly. I've bulked for nearly two years so far and I'm nowhere near needing to cut yet.
User avatar #28582 to #28580 - mendelevium (13 hours ago) [-]
I tested out IIFYM because I'm 18 and decided why not.
Lost my 6 pack and hate myself for it so now I'm lean bulking from now on.
User avatar #28584 to #28582 - marinepenguin ONLINE (13 hours ago) [-]
Well this is just perfect then. I'm 6'3 and I started at 145. So I'm same height and started at a similar size. Now I'm 205. Lemme finish up my workout here then ill give you some more in depth advise.
User avatar #28577 to #28576 - mendelevium (13 hours ago) [-]
Nah, I know your not dissing me brah.

I do lounges instead of squats usually because I had a bad experience my first few times squatting.
I usually use a plate for those,
rows I do just about what I bench.
and dead lifts I'm up to 225
User avatar #28574 - marinepenguin ONLINE (14 hours ago) [-]
Started deadlifting again for the first time in a few months, managed to figure out how to keep my shoulders behind the bar really easily.

Did 3x5, started light with 225 to see how I handled it, was a breeze. Hit 265 for 5 keeping great form and my shoulders back, also super easy. Could have done 295 fairly easily, probably. This week was mostly a warmup to get back into it and see how I'd handle things with the form change, but it's a good start.
User avatar #28569 - glenthechink (20 hours ago) [-]
Could someone give me some advice please? Is it best to do cardio or weights to lose weight? I've been told that doing weights can help you lose weight faster, but not sure if it's true or not?
User avatar #28570 to #28569 - ieatbengay (20 hours ago) [-]
weights definitely

cardio is advised to fat people to prevent heart problems

you should still do it though

most of losing weight is fixing your diet though

User avatar #28572 to #28570 - glenthechink (20 hours ago) [-]
What sort of weight training would you recommend for weight loss? I'm completely clueless when it comes to this sort of stuff, probably the reason I'm overweight haha
User avatar #28579 to #28572 - liftingexplain (13 hours ago) [-]
Ieatbengay has some decent points, but for fat loss you are best going to the gym 3 times a week doing big compound lifts. Squats, rows, deadlifts, bench, overhead press, etc. These work huge areas of your body and made your metabolism skyrocket. More calories burnt, equals greater fat loss with less work.

If you really want to ramp up fat loss, do HIIT twice a week. Basically a period of super high activity followed by a short rest. Ex. Jump ropes for 30 seconds as fast as possible, rest for 30 seconds, repeat 6-10 times.

This with a good diet will shred fat and build some muscle at the same time.
User avatar #28573 to #28572 - ieatbengay (19 hours ago) [-]
just the same workouts as everyone else really

there's way too much to say in just one post so i'll give you general tips:

do 4 or 5 session per week at the gym
train 1 muscle group (arms, chest, back, legs, shoulders) per session
have rest days every 2 or 3 sessions
workouts shouldn't take longer than 1 hour

do 3 sets of 8 reps that means do the exercise 8 times, rest for a minute then do it 8 more times for a total of 3 times for arms chest and shoulders
and 4 sets of 10 reps for legs and back

you only need to do 4-6 exercises per workout

begin with weights you can easily handle and practice your form, google the names of any exercise you need form tips on

only push as far as you can with decent form, do not finish a rep if you're shaking and swinging all over the place

move up a weight if you can comfortably do 3x8 or 4x10 of the weight you are on, move down if you can't complete 1 full set

drink water throughout your gym sessions

fix you diet, you probably won't have to eat much less just eat healthier doesn't mean it'll taste bad , pinpoint where you are overeating (portion sizes, snacks, fatty foods) and work around that

easy exercies: arms: (biceps): bicep curls, hammer curls, barbell curls(triceps): skull crusher, tricep pushdown, dumbbell tricep extension

shoulders: shoulder press, front raises, side laterall raises, arnie press

back: deadlifts, lat pulldowns, one arm dumbbell row, bent over row, back flys

chest: bench press, dumbbell press, incline dumbell press, chest flys

legs: squats, toe raises, lunges,


and do your own research, all these threads have been done thousands of times before in much more detail


User avatar #28568 to #28567 - lordketchup (21 hours ago) [-]
i used to do deadhangs and suitcase carries, didn't know it was this much of a benefit
#28554 - dehumanizer ONLINE (03/30/2015) [-]
Okay guys today i had the worst most humiliating day ever.

For some reason today at the uni gym class they were taking statistics and measurements.

First i failed the medical ball throw 7 meters, my dyel roomate threw 10 and its not like im weak or maybe i am i did dl 100kg today but i just lack the proper throw technique.

Then after that they were taking physical measurements n stuff. Teacher asked me how tall i was, i lied i didnt know then she pulled out a ruler and confirmed my manlett status. I saw the terror in the qt girls eyes when they heard i was 173 again shorter than my dyel roommates. Teacher also said that i shouldnt worry cuz i'll grow. Wtf bitch im 21 , manlet for life.

They were also gonna measure my jumping distance im doomed and the ammount of pushups i could do in a row this is my only hope but i was too tierd from dl and bp.

Now my pushups arent really good since i dont do them but should i even bother? I mean im a total faliure. I am legitametly considering going back to drinking booze and smoking ciggaretes.
User avatar #28562 to #28554 - marinepenguin ONLINE (03/30/2015) [-]
Don't think nothing of it man.

If anything it should fire you up and make you want to be better.
#28563 to #28562 - dehumanizer ONLINE (03/30/2015) [-]
i did try to get back in and use the rage for lifting but god damn the blisters on my hand hurt so much i cant even pull the door towards me without cringing
User avatar #28565 to #28563 - marinepenguin ONLINE (03/30/2015) [-]
Tape your hands, wear gloves of some kind I don't care if you don't want to look like a douche
User avatar #28559 to #28554 - Draigor (03/30/2015) [-]
If their "statistics" don't include squat, bench, dl, or any compound lift, they're fucking stupid. Don't let it get you down
#28564 to #28559 - dehumanizer ONLINE (03/30/2015) [-]
yeah i know wtf, pushups are my only hope
User avatar #28555 to #28554 - studbeefpile (03/30/2015) [-]
100kg deadlift = you're still a newbie, so there's no need to feel bad. Genetics play a huuuuge role in strength and athletics. Your DYEL roomies might just have better genetics than you, and that's okay, there's nothing you can do about that, so there's no need to feel bad. All you can do is focus on beating your genetics, and become strong as fuck.
#28556 to #28555 - dehumanizer ONLINE (03/30/2015) [-]
no thats the thing they couldnt even lift the bar yet they jumped and threw the ball further   
   
all of the other big guys in the gym sall me too   
   
>litteraly mfw
no thats the thing they couldnt even lift the bar yet they jumped and threw the ball further

all of the other big guys in the gym sall me too

>litteraly mfw
User avatar #28557 to #28556 - studbeefpile (03/30/2015) [-]
Then you just had an off day or something. Plus, throwing and jumping have a lot to do with technique, they might just be better at it. That doesn't make you a shitty person.

Fuck what other people think dude. As long as you're steadily getting stronger, there's nothing to worry about.
#28558 to #28557 - dehumanizer ONLINE (03/30/2015) [-]
yeah i guess im exagurating in and the manlett meme is getting to me

also 100kg is considered newbie? i only saw one guy lift about 110 and he was definetly /fit/

then again this is a univercity gym so i dont think there would be any strongman contests anytime soon

also wtf why dont they take my bench/squat/dl ? why must it be the same shit i dreaded gym class back in regular school for
User avatar #28561 to #28558 - studbeefpile (03/30/2015) [-]
By the way, I didn't say that to make you feel bad or anything. There's nothing wrong with being a newbie.
User avatar #28560 to #28558 - studbeefpile (03/30/2015) [-]
Because most dumb ass idiot morons think Bench Squat and Deadlift are bad for you.

And yes, 100kg is considered newbie. My max dead is 206 kg, and I'm an early intermediate at best.
User avatar #28547 - nanako (03/30/2015) [-]
I have a minor leg injury, workout day is today. Squatting is out for now. But today is supposed to be workout day.

Should i do what upperbody exercises i can manage, or just take the whole day off?

The exact nature of the injury, i hit my shin pretty hard on a barbell drop. It feels like a bruise but there's nothing visible on the surface. straightening or bending my leg hurts like hell, but only the motion. Once it stops moving its fine and painless in any position.
User avatar #28553 to #28547 - marinepenguin ONLINE (03/30/2015) [-]
Just do upper body stuff. Ice your leg when you can.
User avatar #28542 - manflino (03/30/2015) [-]
Hi! i habe a question, is it better to do cardio before or after lifting?
User avatar #28544 to #28542 - jokerjack (03/30/2015) [-]
If you must lift and do cardio on the same day, definitely lift first
User avatar #28543 to #28542 - Draigor (03/30/2015) [-]
General rule of thumb is to do cardio after lifting, if you're doing both on the same day.
#28536 - nimba (03/29/2015) [-]
Question time: I'm aware this diagram is off at points
1) where you're at
2) where you'd like to be
No judgement here obviously

I use biolectrical impedance which tells me I'm 19% and my medium term goal is 15%, but I wouldn't mind scraping 10% long-term no lower - male
User avatar #28571 to #28536 - ieatbengay (20 hours ago) [-]
really stupid examples.. they all have different muscle mass
#28552 to #28536 - lordketchup (03/30/2015) [-]
I'm currently cutting, went from 15% to 12% and still going

10% is prob goal

im male
#28545 to #28536 - itszyzzbrah (03/30/2015) [-]
7% body fat

im shredded, kunt.
User avatar #28592 to #28545 - shedinja (11 hours ago) [-]
You're also dead, last time I checked ghosts couldn't lift things
User avatar #28566 to #28545 - envinite (23 hours ago) [-]
Underground, doesn't count.
User avatar #28541 to #28536 - manflino (03/30/2015) [-]
Im at 30 -35% i'll like to be at 15%
User avatar #28540 to #28536 - jokerjack (03/29/2015) [-]
I'm about 18% right now judging by that. Maybe it's more more 20-25 but I'm just thinking I'm better than the example 20 guy cause I have more muscle.

I need to be about 12. current 178 pounds need 163-167, and then pull water manipulation bullshit to hit 155 for a couple hours the day before the fight. Then after that see if I wanna put 5 pounds of muscle on or cut to 145. only 5'7"

Girls it's so different with the fat percentage, as some girls it lands in amazing places others not so much. 25 there still looks really good, but for sure other girls at 25 look like scaled down 40s.
User avatar #28539 to #28536 - marinepenguin ONLINE (03/29/2015) [-]
1) Lower then 15%, higher then 10-12%
2) 10% is totally good enough for me, best mixture of strength and aesetics imo
3) really anywhere below 25%, but a fit girl would be best
User avatar #28537 to #28536 - nimba (03/29/2015) [-]
Bonus round
3) Ideal partner
#28522 - nogzilla (03/29/2015) [-]
So I have 4 months before I try out for spec ops for the navy, what's the best routine for me to build up to doing the optimal times for each of these workouts? At the moment I can do about the minimum for each
User avatar #28538 to #28522 - marinepenguin ONLINE (03/29/2015) [-]
Mostly what jokerjack said. One good way to increase pushups is to max out, switch to an easier variation and max out again, then continually go to easier and easier variations until you're body basically shuts down. I started off with regular hand width, then moved an inch wider every time until I couldn't go any wider. Then go to your knees and start over.
Do that once or twice a week max on top of your regular schedule and youll see improvement.

For situps, I just did several sets of 50, and I'd up the number by ten every week. Eventually I was doing sets of 100+ sit ups.

Pull ups, just do about a dozen sets of pull ups throughout the day, never go til failure, but make it to where it's a challenge. As time goes on you'll find that instead of stopping at 5, you'll stop at 8 or 9. Probably the best way to continue adding reps onto your pull ups.
User avatar #28531 to #28522 - jokerjack (03/29/2015) [-]
marinepenguin is definitely someone to talk with about this.

From what I've used and seen the best results in, the best way to get better at a specific exercise is to do that exercise with progressively more effort and force your body to get better to respond. Set where you are, and a target. Then make babysteps along the way to work yourself to that target.

You say you're at the minimums and have 4 months to work. You're already in pretty good shape hitting the mins, and four months is enough time to make the improvements you need with dedication and consistency. Just rememeber that going too hard gets you injured and/or burnt out and that is worse than taking a half step back (if you're the type to go balls to the walls hard) and keeping at it over the course of time.

So anyway, with that progression, if you can hit 45 pushups now in one go, and would like to hit the average of 80, that's a little more than 2 a week steady improvement. So put together your workout plan, probably focusing on each exercise 2-3 times a week, and I'd say with your first set after a warmup, go for your max, Pushing yourself that little extra each time. Then take a 2 minute rest and go for not your max, but like 90% max effort and do 3 sets of that (so like 50 pushups, then 40 then 35 as you tire. Should help build endurance to then hit 53 the next week the first time) That's what I'd do for things like the push-ups, pull-ups, and situps

The running and the swimming, just try to shave that extra few seconds each time til you're down around where you need to be. Maybe alternating distances to go a little longer and build more endurance than you need to have that extra kicker in the final quarter mile when you're doing it live.

That's my advice for how to go about a PT test. Worked for me when I needed to get my pullups and 3 mile time improved when I was going for Marine NROTC. It was my excuse making and missing workouts that caused me to not improve as much as I would have liked to (22:30 3 mile from a previous 25 and 6 pullups to a magical 12 with 3 months work. Should have had that 3 mile time lower but I hated forcing myself out to run). Don't worry about loosing weight unless that's a serious barrier to you hitting your numbers. If you just have a normal amount of fat, you'll get more results out of the ability to train harder eating what you need to than by moving 10 pounds less for your test.


And of course, doing your other workouts will help everything and help keep you sane if that's what enjoy doing more. Whether it's lifting weights, playing basketball or some other sport ect. don't stop that to focus on the bodyweight work, just tone it back to allow for recovery.
User avatar #28528 to #28522 - studbeefpile (03/29/2015) [-]
marinepenguin
#28506 - lordketchup (03/28/2015) [-]
So i'm trying to incorprate Cleans in my routine but im wondering if i should replace deadlift with cleans or if i should do cleans when im not deadlifting

my routine is:
A:
Squats 3x5
Deadlift 1x5
OHP 3x5
Pullups 3x5

B:
Squats 3x5
Bench 3x5
Pendlay Rows 3x4
Dips 3x5

Where and how much cleans should i put in? Thanks.
User avatar #28514 to #28506 - marinepenguin ONLINE (03/28/2015) [-]
What kind of cleans? Power cleans I'd switch for deadlift, I've never been able to effectively do both. Very similar movements.
User avatar #28515 to #28514 - lordketchup (03/28/2015) [-]
yeah power cleans without the jerk
User avatar #28518 to #28515 - marinepenguin ONLINE (03/28/2015) [-]
I agree with liftingexplain
User avatar #28529 to #28518 - lordketchup (03/29/2015) [-]
should i do 1x5?
User avatar #28517 to #28515 - liftingexplain (03/28/2015) [-]
Switch power cleans and deadlifts then. Power cleans will build the back just as well as deadlifts and make you better athletically.
User avatar #28510 to #28506 - Draigor (03/28/2015) [-]
I'd say switch out rows for cleans. My reasoning is that the only difference with SS and SL is that SL has rows while SS has cleans, so it would make sense that they're somewhat "interchangeable".
Never get rid of deadlifting, it is an essential movement.
User avatar #28516 to #28510 - liftingexplain (03/28/2015) [-]
Standard cleans and rows work very different parts of the back. They're not interchangeable. Also, there is no such thing as an essential movement. The convential deadlift is just one of the hundreds of variations of hinge movements, you don't "need" any one movement to be big and strong.
User avatar #28519 to #28516 - Draigor (03/28/2015) [-]
Correct, they're not literally interchangeable, that's obvious. In terms of beginner programming I suggested they are interchangeable, hence my example with SL & SS.
Also, the squat, bench, and deadlift are essential movements from a strength/powerlifting view, which I am assuming is OP's training style due to lack of bodybuilding rep ranges and olympic lifts. Replacing deads with powercleans when you can efficiently replace the rows is bad programming.
User avatar #28520 to #28519 - liftingexplain (03/28/2015) [-]
But the problem is that power cleans and deadlifts work the same muscles, just in different ways. If he does both, he'll be fatiguing his entire posterior chain and seeing much slower progress. He's better off switching the clean and the deadlift.
User avatar #28521 to #28520 - Draigor (03/29/2015) [-]
I still disagree, his posterior chain will not fatigue any more than it needs to. The whole logic behind power cleans in Starting Strength is that they will help your deadlift. And this routine is basically SS. If op was a football player, I could see changing deads for cleans for explosiveness, but this is not the case. Once again, it is very common that one should replace rows with cleans and not deads in such a situation.
User avatar #28523 to #28521 - liftingexplain (03/29/2015) [-]
The whole point of starting strength is to get a beginner use to the core lifts while also building strength and size. It's not at all a specialization program to strengthen the dead lift. It's his decision in the end, but I've tried to do both at the same time, even with extended rest, and both still suffered. 6 week cycles of power cleans and deadlifts are the best bet for getting better at both simultaneously.
User avatar #28524 to #28523 - Draigor (03/29/2015) [-]
When did I say SS was a deadlift specialization program? Also, op's program would not have deads and cleans on the same day, so he would have more than enough time to recover.
User avatar #28525 to #28524 - liftingexplain (03/29/2015) [-]
I misread your comment on that part. And having an A and B program with power cleans or dead lifts performed on each day is even more frequent then what I was doing.
User avatar #28526 to #28525 - Draigor (03/29/2015) [-]
Ahh ok. Well like you said, it's all up to op.
I enjoyed this little debate.
We need more stuff like this on the board. Keeps it lively lol.
User avatar #28527 to #28526 - liftingexplain (03/29/2015) [-]
It's one reason I like this board. The regular only debate, never resorting to name calling to win arguments. I like the discussion.
User avatar #28511 to #28510 - lordketchup (03/28/2015) [-]
i was thinking about that actually, since they both work your back in the same way

im also gonna start doing snatch grip deadlifts
#28509 to #28506 - baglesbites (03/28/2015) [-]
Try 5x3 after squats on workout B. They're really a draining exercise and you're best off doing them as early as possible. Another alternative is for you to deadlift one workout and clean another, but progress would be really slow for both of them unless you make larger jumps in weight.
User avatar #28488 - pwnagraphy ONLINE (03/28/2015) [-]
Question: My current protein tastes so fucking bad in water I can't drink it without vomiting, but it's fine in Milk. Can I take it with milk immediately after a workout instead of water for the same effects?
User avatar #28548 to #28488 - nanako (03/30/2015) [-]
have you tried half milk, half water? if you want to cut that'll get you about a quarter less calories
User avatar #28532 to #28488 - jokerjack (03/29/2015) [-]
milk would be just fine or better, only reason not is if you needed to severly cut calories and were already getting plenty protein. Milk would give you extra protein and a few natural sugars to help out the recovery. The anabolic window being best for growth is a myth, but I personally feel better getting food withing at least an hour of lifting so the extra will help
#28501 to #28488 - lordketchup (03/28/2015) [-]
i take protein shakes pre-workout, tried it with milk once and almost puked halfway through the workout
User avatar #28490 to #28488 - marinepenguin ONLINE (03/28/2015) [-]
Milk is better. More protein, more calories.
User avatar #28489 to #28488 - BwainPhreeze (03/28/2015) [-]
Yes. Milk would only be a problem if you're lactose intolerant
User avatar #28492 to #28489 - pwnagraphy ONLINE (03/28/2015) [-]
But 30 seconds after a workout is the thing. I don't know if it'll make me feel queesy or if it won't digest until after the anabolic window or what
User avatar #28493 to #28492 - BwainPhreeze (03/28/2015) [-]
thats a myth. within 30 minutes of workout is optimal, but after that is ok too.
User avatar #28485 - studbeefpile (03/28/2015) [-]
Something to note for you early intermediates:

Muscle recovery =/= full recovery.

Let that nervous system recharge, holmes.
User avatar #28486 to #28485 - marinepenguin ONLINE (03/28/2015) [-]
Also note that 1RMs, going to failure, and very high reps can really stress the CNS more then other forms of training, and shouldn't be done every workout.
User avatar #28502 to #28486 - lordketchup (03/28/2015) [-]
I haven't done 1RM in 6 months

dunno how often people try to max out
User avatar #28504 to #28502 - marinepenguin ONLINE (03/28/2015) [-]
I never do fewer then 3 reps.
User avatar #28550 to #28473 - nanako (03/30/2015) [-]
what was sandow's bodyfat here? i like the more balanced but still chiseled look he has going on.
User avatar #28551 to #28550 - lordketchup (03/30/2015) [-]
like 10%
User avatar #28549 to #28473 - nanako (03/30/2015) [-]
i'd like to date cutler, but with a tiny bit more bodyfat. Muscle definition is hella cool, vein definition is not so much
#28546 to #28473 - itszyzzbrah (03/30/2015) [-]
Is that even a question?
The Zyzz physique. Best physique.

Lean cunt, AND shredded. Fuck your inflated balloon physiques, there is only one physique that is king, and thats me brah. Mirin'? I'll give you more reasons to mire it.

Got nice traps. Long neck+Traps= Aesthetic.
Narrow stomach area.
Pecks aint inflated. Plated chiseled chest, best chest.
Arms arent abnormally large to where they look like tumors and making you unable to scratch your back.
Legs. Fuck legs, I skip leg day everyday. Kidding, but the legs on me dont out-girth the arms and all lumpy looking.

Everyone sad cunt can become like me if they really want to. I reign down hope and aesthetics. A promise to live a better life. So get the fuck up, and GET SHREDDED BRAH. FFUUUUUUUUUAAAAAAAA[greenish-gray]RRRRKKKK[greeni sh-gray]
User avatar #28497 to #28473 - liftingexplain (03/28/2015) [-]
I like modern bodybuilders more but I hate Cutler.

Out of these 4, Arnold.
User avatar #28499 to #28497 - lordketchup (03/28/2015) [-]
why do you hate cutler?
#28507 to #28499 - liftingexplain (03/28/2015) [-]
Look at that pretty boy haircut and that stupid ass grin he's got. Take a serious look at that and tell me you don't hate him.
User avatar #28508 to #28507 - lordketchup (03/28/2015) [-]
i didn't like him either because he looks ugly but i was just wondering
#28487 to #28473 - pwnagraphy ONLINE (03/28/2015) [-]
Shaw, because Massive Strength>Looks
User avatar #28498 to #28487 - liftingexplain (03/28/2015) [-]
Hes got some of the old man tits going on, he needs to lose a few.
User avatar #28496 to #28487 - lordketchup (03/28/2015) [-]
nice acne
User avatar #28491 to #28487 - marinepenguin ONLINE (03/28/2015) [-]
This is about bodybuilding and which looks best in your opinion. Not about what kind of physique you like most. So Shaw isn't even in the category being discussed.
User avatar #28494 to #28491 - pwnagraphy ONLINE (03/28/2015) [-]
>Implying I care

Either way I'm gonna go with Park. Cutler is pure synthol mode and looks manlet, I've seen High Schoolers who look like Sandow, and Arnold is good but has too much lat
#28500 to #28494 - lordketchup (03/28/2015) [-]
Sandow was pretty big actually
User avatar #28495 to #28494 - marinepenguin ONLINE (03/28/2015) [-]
Well, it's a bodybuilding question, so throwing in someone who isn't a bodybuilder means absolutely shit to anyone in the thread.

I agree mostly. None of them have much fat at all, I just like Arnold from a purely subjective perspective, not because I'm a fan boy, but because I just like the look of that era. Modern era looks inhuman almost, and too old doesn't look as good to me.
User avatar #28478 to #28473 - marinepenguin ONLINE (03/28/2015) [-]
Arnold. I prefer the 70-80s era bodybuilders.
#28477 to #28473 - anonymous (03/28/2015) [-]
A.
User avatar #28470 - bigshanner (03/28/2015) [-]
Ok guys, so I got a PT test coming up, and I haven't worked out for about a year now, so I started running two miles a day along with squats, sit-ups, crunches, and pushups (regular,wide arm, and diamond) I don't know if its the sudden change of working out or what but I got the shits, I'm not taking any form of supplements and my diet has pretty much the same (just cut out all junk food and pretty much anything with a high sugar content.) Thoughts?
User avatar #28480 to #28470 - fallenraven (03/28/2015) [-]
i dont know man but im getting ready for a pt test too, but I got fucking shin splits
User avatar #28481 to #28480 - bigshanner (03/28/2015) [-]
The only time I ever get shin splints is during Battalion runs (aka. The Airborne Shuffle) and that's because I can't use the full extent of my legs. Have you tried running with longer strides?
User avatar #28482 to #28481 - fallenraven (03/28/2015) [-]
ya but my friend said I need to shorten them, I think the shin splits are from doing insanity though, I read it comes from a drastic change in work out
User avatar #28484 to #28482 - marinepenguin ONLINE (03/28/2015) [-]
Shin splints happen because of a muscle imbalance in your leg. Your calves become much stronger than your shins, and can cause irritation. Walk on your heels for 50-80 yards and back every other day, that worked wonders for me and made my horrible shin splints disappear within a week.
User avatar #28461 - studbeefpile (03/28/2015) [-]
What I Wish I Knew When I First Started Lifting

Solid information.
User avatar #28503 to #28461 - lordketchup (03/28/2015) [-]
you kinda look like Omar, man
User avatar #28512 to #28503 - studbeefpile (03/28/2015) [-]
"You look like a 12 year old Omar Isuf" -some guy trying to insult me on another fitness board.

Little did he know, it was one of the nicest things anyone has ever said to me.
User avatar #28460 - fukinitech (03/28/2015) [-]
is it possible for an nonathletic 16 year old boy to become athletic? i hate not being good at sports. today me and my friends were shooting hockey goals and i could barely get it to go in the goal. or we would toss the lacrosse ball and i couldn't catch it or throw it accurately. i really hate being nonathletic, i want to play sports but theyre fun but i want to be able to enjoy them too.
#28530 to #28460 - dehumanizer ONLINE (03/29/2015) [-]
nope, sorry bud its impossible
User avatar #28483 to #28460 - teoberry (03/28/2015) [-]
of course it is, but a lot of it is practicing your sport.
User avatar #28479 to #28460 - marinepenguin ONLINE (03/28/2015) [-]
Athleticism is nothing more than strength a power, plus a good muscle-mind connection. Which lifting weights has no equal of doing.
User avatar #28475 to #28460 - lordketchup (03/28/2015) [-]
start doing rugby
User avatar #28474 to #28460 - lordketchup (03/28/2015) [-]
I started lifting when i was 16 so yes
User avatar #28462 to #28460 - studbeefpile (03/28/2015) [-]
Start lifting. Hop on the Starting Strength routine.

Lifting weights will make you better at literally everything in life.
User avatar #28464 to #28462 - fukinitech (03/28/2015) [-]
whats the starting strength routine?
User avatar #28466 to #28464 - studbeefpile (03/28/2015) [-]
Make sure you make yourself super familiar with form, and start with just the empty bar and progress from there.
User avatar #28467 to #28465 - fukinitech (03/28/2015) [-]
if only i had a gym membership, ar their any good home workouts?
User avatar #28468 to #28467 - studbeefpile (03/28/2015) [-]
Invest in a gym membership. Alternatively there could be a weight room at your school.
User avatar #28469 to #28468 - fukinitech (03/28/2015) [-]
alright so when i do start this how long should i do it for?
User avatar #28471 to #28469 - studbeefpile (03/28/2015) [-]
Until you stop seeing results with it, which will be a looooonng time from now.
#28458 - anonymous (03/28/2015) [-]
>2015 the year of our lord
>flabmin still has not added a search functino for channels
this kills the man.

Lets have a thread about bodyweight fitness. None of that 500 rep push ups nonsense. 4chan's bodyweigth general copypasta, I hope we can get a better discussion than those tards.

gymnasticbodies.com/forum
antranik.org/bodyweight-training
globalbodyweighttraining.com
startbodyweight.com
/r/bodyweightfitness
fitloop.co

>Youtube Channels
youtube.com/user/FitnessFAQs/videos

>Books
pirate them if you like
Overcoming Gravity - You need to login to view this link
Coach Sommers Mastering GST Series Foundation/Handstand series You need to login to view this link

>Safest Straight-Arm Progression (Steady State Cycles)
www.antranik.org/how-to-implement-a-steady-state-training-cycle

>Common Prereqs
www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540
#28472 to #28458 - kiboz (03/28/2015) [-]
Okay, I already posted it down, but you can obviously help me. I'm 19, ~78kg, ~188cm.
I can do around 10 push ups in a series (did 55 yesterday in a count down manner, 10-9-8, you get it)
I can't have a pull up bar, because I'm in an apartment with my family and I can't put one anywhere. I know it's detrimental, but a routine that wouldn't use it somehow would be great. Ty for the help in advance.
I kind of like that fitloop thingy, I'm thinking of beginning it, so, you think it'd be okay if I did it, just without the rows and pull-ups?
#28476 to #28472 - anonymous (03/28/2015) [-]
Anything with a thin ledge and down low can help you with rows, I use my kitchen table. The main issue is if you have weak scapula muscles, your forearms will over compensate far more than they should. Pull ups go outside and look for some trees, soccer goal posts, anything that you hang off of really.
#28459 to #28458 - anonymous (03/28/2015) [-]
No clue what the hell happened to the line formats. Shits all weird.

>Common Preqs, Video format
www.youtube.com/watch?v=ZkI1GBjj3eQ
>Wrist Prehab and Bodyline Exercises
www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf
>Kit Laughlin Wrist sequence (video format of above)
www.youtube.com/watch?v=GmMfW2kCkeE
>Rice Bucket Prehab For Wrists
www.youtube.com/watch?v=GqZiVt9YBX0
>Bicep Tendon Prep
www.youtube.com/watch?v=vaH_HUMooyM
>Shoulder Dislocates for Mobility
www.youtube.com/watch?v=vP8YmmRMz6
>Proper Scapula Positions For Statics
www.youtube.com/watch?v=9-njKUc-f9U&list=UUMrY-JHG6bF3LEdlDvhv7XA
>Ido Portal Scapula Mobilization
www.youtube.com/watch?v=y4Wo095zPnc
>Ido Portal’s Resources (Mobility, Strength, and Movement progressions)
antranik.org/the-floreio-project/
>Homemade parallette guide
library.crossfit.com/free/pdf/13_03_Parallettes.pdf
www.youtube.com/watch?v=QvbbrulbW8Q
>Greasing the Groove explanation
www.youtube.com/watch?v=rGjtPtXXWCg
Pastebin - pastebin.com/4hdf1uaP
User avatar #28463 to #28459 - Draigor (03/28/2015) [-]
Used to be into all that stuff. Still follow Adam Raw and littlebeastm on youtube
User avatar #28456 - maxnickle (03/28/2015) [-]
i can now throw a 80 pound weight 30 feet and 15 feet high does that count?
[ 26942 comments ]
Leave a comment
 Friends (0)