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

Comments(28998):

[ 28998 comments ]
Latest users (3): loomiss, nimba, studbeefpile, anonymous(29).
What do you think? Give us your opinion. Anonymous comments allowed.
User avatar #30648 - marinepenguin ONLINE (10 hours ago) [-]
Just ate an entire pound of cottage cheese before bed.

Only about 540 calories though, surprisingly.
User avatar #30656 to #30648 - Draigor (9 hours ago) [-]
b4 bed gains
User avatar #30647 - teoyuppie (10 hours ago) [-]
Anyone take BCAA's while working out? I'm looking to try some different brands. So far I really love Neon and Blox. Best BCAA is okay if you're tight on cash.
User avatar #30649 to #30647 - marinepenguin ONLINE (10 hours ago) [-]
I do. I take a blend of amino acids and bcaas. It's called BEAST.
User avatar #30646 - studbeefpile ONLINE (10 hours ago) [-]
FJ fitness Q and A #2

Hot off the press!

nyawgga dehumanizer Draigor marinepenguin
User avatar #30650 to #30646 - Draigor (9 hours ago) [-]
diggin the trap lord tee!
User avatar #30652 to #30650 - studbeefpile ONLINE (9 hours ago) [-]
Wait, of course you are. I forgot we're friends on FB.
User avatar #30651 to #30650 - studbeefpile ONLINE (9 hours ago) [-]
Also have the Returning Champion t-shirt, yo.

You on the EiF facebook page?
User avatar #30653 to #30651 - Draigor (9 hours ago) [-]
I was for like 2 weeks...I could on take the autism for so long. Even gauntlet is pushing it sometimes when Len and those dudes decide to troll posts
User avatar #30655 to #30653 - studbeefpile ONLINE (9 hours ago) [-]
Hahah, I like Len and Jade. But I know what you mean.
User avatar #30654 to #30653 - Draigor (9 hours ago) [-]
i could only**
User avatar #30645 - eagerzack (10 hours ago) [-]
Hey guys do you know of anyway to treat chicken skin (Keratosis Pilaris)
User avatar #30639 - studbeefpile ONLINE (11 hours ago) [-]
long promised QnA video is on it's whey....
#30616 - klowserpok ONLINE (15 hours ago) [-]
I actually met someone promoting fat-acceptance today.   
How, HOW, can someone be so deluded they believe that being morbidly obese is healthy?   
   
Anyway, after 3 months of training lot, I'm posting results   
funnyjunk.com/fitness/26403#26403   
   
Bench: 200 x 5 (1RM 230)  This is the highest weight I'll bench for a set, usually only do 180 x 5    
OHP: 150 x 5 (1RM 190)     
Squat: 300 x 5 (1RM of 410)  Whenever I try a heavy squat I fell like I'll shit my pants...    
Deadlift: 330 x 5 (Haven't done a 1RM recently)
I actually met someone promoting fat-acceptance today.
How, HOW, can someone be so deluded they believe that being morbidly obese is healthy?

Anyway, after 3 months of training lot, I'm posting results
funnyjunk.com/fitness/26403#26403

Bench: 200 x 5 (1RM 230) This is the highest weight I'll bench for a set, usually only do 180 x 5
OHP: 150 x 5 (1RM 190)
Squat: 300 x 5 (1RM of 410) Whenever I try a heavy squat I fell like I'll shit my pants...
Deadlift: 330 x 5 (Haven't done a 1RM recently)
#30624 to #30616 - baglesbites (13 hours ago) [-]
Whats your height and weight? Those are awesome numbers for someone lifting for 3 months. Also with the whole squat poop thing- try taking a massive dump as part of your warm up
User avatar #30630 to #30624 - klowserpok ONLINE (13 hours ago) [-]
Oh, and, weigh 190 and height of 6'2" or 3
User avatar #30629 to #30624 - klowserpok ONLINE (13 hours ago) [-]
I've been lifting for longer than that but had no focus on benching and OHP.
My squat and dead lift haven't changed much.
User avatar #30623 to #30616 - Draigor (13 hours ago) [-]
Are those your 5 rep maxes?
User avatar #30627 to #30623 - klowserpok ONLINE (13 hours ago) [-]
Yes
User avatar #30632 to #30627 - Draigor (12 hours ago) [-]
How can you only squat 300 for a 5rm, but your 1rm is 410? If you really could squat 410, your 5rm would need to be at least around 350
User avatar #30634 to #30632 - klowserpok ONLINE (12 hours ago) [-]
I haven't been focusing on it the last three months, but I'm about to go to the gym so I'll see if I can.
Think I'll try
3x5 squats (250, 300, 350)
As many strict pullups as I can, 3 times
And work on handstand pushups, since I've heard it helps with OHP
User avatar #30636 to #30634 - Draigor (12 hours ago) [-]
Are the 1rm's your goals or tested lifts?
User avatar #30657 to #30636 - klowserpok ONLINE (2 hours ago) [-]
Tested lifts.
And I can do 5x350 squats, though I was really straining to do the last two.
User avatar #30619 to #30616 - nimba (14 hours ago) [-]
acceptance is the final stage of grief, maybe they're just mourning their lost gains.
User avatar #30613 - insertclevernames (15 hours ago) [-]
okat so after over a month of strict dieting and working out ive lost abotu 25lbs in total.

my question is are cheat days a bad thing? maybe 1 a month or something like that?
User avatar #30642 to #30613 - marinepenguin ONLINE (11 hours ago) [-]
Keep it clean 90% of the time and you'll be fine. One shitty day a week is acceptable.
User avatar #30612 - marinepenguin ONLINE (16 hours ago) [-]
First lower day. I'll probably outline my whole first week just for some form of feedback.

Squats 3x6-8
275x8
275x8
275x8

Deficit DL 3x8-10 first time doing these, was on a 45 pound ppate
135x10
135x10
135x10

Zercher Squats 3x6-8
135x8
155x8
155x8

RDLs 3x8-10
155x10
155x10
155x10

Leg Ext. 3x20
90x20
100x20
110x20

Calf raises 4x10
185x10
185x10
185x10
185x10

BW calf raises
30 for 3 sets

Abs

Total weight 34060 lb

May change this one up a little, by the time I hit Zercher Squats my lower back was pretty fatigued, though it felt fine by the time RDLs we're halfway done. So I'll probably just break up those first three a little more. I had to finish this workout quick, as I had work at 6, so I only had 45 seconds to a minute between sets. Felt good though.
User avatar #30638 to #30612 - studbeefpile ONLINE (12 hours ago) [-]
That's a loooooot of fuckin' volume for a natural. Make sure you're stuffing your face to keep up with that amount of activity.
User avatar #30640 to #30638 - marinepenguin ONLINE (11 hours ago) [-]
I've always done this much volume. 6-8 movements or a max of 14 sets per body part is normal, and from I've read, is optimal.
User avatar #30643 to #30640 - studbeefpile ONLINE (11 hours ago) [-]
Apparently, you've made some great gainz.

What's your daily calorie intake?
User avatar #30644 to #30643 - marinepenguin ONLINE (11 hours ago) [-]
When I measured it out for those couple weeks a while back I was pretty consistent around 3300-3500 a day.
User avatar #30626 to #30612 - nyawgga (13 hours ago) [-]
Curious do you always do high rep leg extensions?
User avatar #30641 to #30626 - marinepenguin ONLINE (11 hours ago) [-]
It's the best way to do them if you're like me with long ass levers.
User avatar #30637 to #30626 - studbeefpile ONLINE (12 hours ago) [-]
das the only way to do them, fam
User avatar #30599 - studbeefpile ONLINE (20 hours ago) [-]
First real squat session since my hip flexor injury a while ago.

Looked like this:

135x5

140x5

145x5

150x5

All reps were paused, and I found I actually got faster in the last couple sets #strengthREgainz
#30589 - friendofaf (22 hours ago) [-]
I need a supplement. What are you using and why?
User avatar #30617 to #30589 - klowserpok ONLINE (15 hours ago) [-]
I only use protein powder
If I feel to lazy to work out I might take pre-workout, but that's rare.
User avatar #30605 to #30589 - lordketchup (20 hours ago) [-]
i only use whey, fish oil and multivitamin
#30594 to #30589 - baglesbites (20 hours ago) [-]
Protein powder. I use it because it supplements protein.
#30603 to #30586 - baglesbites (20 hours ago) [-]
Definitely a good read. I wish he had addressed pausing in the bottom positions when talking about the stretch reflex removing some quad activation because of glute and hamstring tension.
User avatar #30580 - dlman (05/05/2015) [-]
K guys, help me out

after a stupid thing happened to me today involving soda, throwing up, and having a huge headache, I am completely done with fizzy drinks. Don't want that shit.
But it also made me think that I should just eat and get healthier in general.
I have a college kid budget, but I have stuff to cook with. Can't afford gym membership, don't have any of my own stuff either. I can kind of run, but that amount of impact really hurts at the moment, so it's hard to do more than half a mile. I do have a bike though. I've been going as far as I can up to about 10 miles at the moment at least once a week.

Any tips or advice? I'm kind of on my own here.
User avatar #30628 to #30580 - nyawgga (13 hours ago) [-]
Yep just quit soda, stay away from it. Once you're a month without it, you will not want to go back to 0 days. I am a year and a half without a single pop or soda (red bulls dont count btw ;) but they're special occasions only ) and I know for a fact I will never sip another sip of pop again
User avatar #30608 to #30580 - MatthewsGauss (19 hours ago) [-]
ride bike three times a week for dem calf gains
User avatar #30609 to #30608 - dlman (18 hours ago) [-]
my calves are already on fleek from being fat and going to the gym in the past, but yeah i'll do more
User avatar #30610 to #30609 - MatthewsGauss (18 hours ago) [-]
so that means you'll become a calf god
User avatar #30611 to #30610 - dlman (18 hours ago) [-]
my calves will consume the world twice over
User avatar #30581 to #30580 - leal (05/05/2015) [-]
Doesn't your uni have a gym?
User avatar #30587 to #30581 - dlman (05/05/2015) [-]
It's an acting college. No sports.
#30579 - friendofaf (05/05/2015) [-]
Hey guys. I'm yet to get my licence and am about to move to a new house 1.5kms from my gym.
If I walk to the gym do my workout and walk back will the walk kill my gains?
User avatar #30606 to #30579 - marinepenguin ONLINE (19 hours ago) [-]
Running won't kill your gains.
#30595 to #30579 - baglesbites (20 hours ago) [-]
Now you can do your cardio post workout on your way home.
#30596 to #30595 - friendofaf (20 hours ago) [-]
But i'll lose gains
#30597 to #30596 - baglesbites (20 hours ago) [-]
Do sprints. A little high intensity cardio will build your work capacity and that helps with gains.
#30598 to #30597 - friendofaf (20 hours ago) [-]
*citation needed*
User avatar #30615 to #30598 - Draigor (15 hours ago) [-]
It's pretty much common knowledge dude. Just look at how jacked olympic sprinters are. Do a quick google search if you're still not convinced
User avatar #30588 to #30579 - Draigor (05/05/2015) [-]
Ride a bike
User avatar #30584 to #30579 - beatmasterz (05/05/2015) [-]
Just compensate for the lost calories and you'll be fine.
User avatar #30576 - Draigor (05/05/2015) [-]
tfw you deadlifted in the morning, now you're up late studying for finals, and you can feel the doms creeping up, little by little
User avatar #30585 to #30576 - beatmasterz (05/05/2015) [-]
>having doms
User avatar #30565 - studbeefpile ONLINE (05/05/2015) [-]
Did decline bench for like the 3rd time in my life today (was at a public gym, flat benches were taken, aint waiting for that shit)

Got 225 for 8 paused, but to be honest I really wasn't used to the movement, probably had the strength for more. Hopefully I'll hit 225 for 8 paused on flat bench here pretty soon...
User avatar #30566 to #30565 - marinepenguin ONLINE (05/05/2015) [-]
I never liked decline bench. It's awkward and dips work my lower chest so much better.
User avatar #30577 to #30566 - justirishthings (05/05/2015) [-]
Decline dumbell press feels so good man

Also I guess I must really lean forward when I dip or something, I feel dips in Mt front debts and top chest :/
User avatar #30631 to #30577 - nyawgga (13 hours ago) [-]
I know, I was pretty scared to do it at first, but it feels SO fucking natural.
User avatar #30583 to #30577 - marinepenguin ONLINE (05/05/2015) [-]
Waaaaaay too far.
User avatar #30567 to #30566 - studbeefpile ONLINE (05/05/2015) [-]
I honestly don't typically do any lower chest work. I have good gorilla tits genetics as it is.
User avatar #30568 to #30567 - marinepenguin ONLINE (05/05/2015) [-]
Ehh still. I like doing bodyweight variations of lifts if I can. Keeps you more athletic and well rounded.
User avatar #30569 to #30568 - studbeefpile ONLINE (05/05/2015) [-]
Yeah man, I do too, actually....mostly just with jumping whatnot, not so much with upper body stuff - although I do enjoy climbing.

Please admire my jumping skill, and fat powerlifter physique:

instagram.com/p/1wd-C7pdtz/
User avatar #30570 to #30569 - marinepenguin ONLINE (05/05/2015) [-]
Noice. I stick to pullups, pushups, dips, carries, and sprinting. I don't really jump much.
User avatar #30571 to #30570 - studbeefpile ONLINE (05/05/2015) [-]
But jumping is so much fun!
User avatar #30572 to #30571 - marinepenguin ONLINE (05/05/2015) [-]
>be me
>6'3 with super long arms
> tfw can't dunk
I can grab rim but that doesn't count
User avatar #30573 to #30572 - studbeefpile ONLINE (05/05/2015) [-]
it's 'cause you're white, bruh
User avatar #30574 to #30573 - marinepenguin ONLINE (05/05/2015) [-]
My brother can dunk and is a state level high jumper, did he soak up all the black?
User avatar #30575 to #30574 - studbeefpile ONLINE (05/05/2015) [-]
Undoubtedly.

My brother is super white, so you and I are just on the flip side of things.
User avatar #30563 - marinepenguin ONLINE (05/05/2015) [-]
Ran a timed mile, hit 6:02 today, on top of stopping for traffic at the highway.
User avatar #30556 - pwnagraphy (05/05/2015) [-]
Got mired by some grils totally not my aunt and 5 uncles and brothers today in the pool. Got asked to flex to show off my sick upper body gainz I've been making as of late.

Long story short, I had a pretty bad stretch mark on my right lat. Long story shorter, turns out you can tear them open and start bleeding fucking everywhere if you flex too hard.

On the bright side, my traps have gotten fucking huge normally they're flat, but we measured 6 inches when flexed and I got an inch on my biceps 21 inches now , so that's nice I guess
User avatar #30590 to #30556 - lordketchup (21 hours ago) [-]
21 inches holy shit, what are you feeding those pythons?
User avatar #30601 to #30590 - pwnagraphy (20 hours ago) [-]
It's not all muscle or very defined. Discounting fat on tricep, probably actually about 19
User avatar #30564 to #30556 - studbeefpile ONLINE (05/05/2015) [-]
You have 21 inch arms? pics pls
#30614 to #30564 - pwnagraphy (15 hours ago) [-]
I have no clue what I'm doing
User avatar #30620 to #30614 - studbeefpile ONLINE (14 hours ago) [-]
How you that big and not benching 3 plates?
User avatar #30621 to #30620 - pwnagraphy (13 hours ago) [-]
Because I didn't start lifting correctly until last June, didn't start taking protein until November, didn't have a decent diet until 4 weeks ago, and still don't have a steady program apart from the good ol' "Fuck it just pick up heavy shit who the fuck cares" routine
User avatar #30622 to #30621 - studbeefpile ONLINE (13 hours ago) [-]
I was referring to your muscle mass.

BTDubs, I don't take any protein supplements at all, save for the occasional scoop of whey if I'm in a bind...
User avatar #30602 to #30564 - pwnagraphy (20 hours ago) [-]
For some reason I never got your notification. I'm out right now with the fam, when I get home I'll figure out how to use the mobile site for you
User avatar #30558 to #30556 - envinite (05/05/2015) [-]
....tear open stretch mark...by flexing?

Am I getting it correctly or it just that your skin is like a tofu?
User avatar #30559 to #30558 - pwnagraphy (05/05/2015) [-]
You know the really deep red ones that fat people have? The ones that hurt to just touch? I had one like that, on my right side lat. I flexed as hard as I could like some cool guy, and I guess the sudden huge increase in bloodflow made it split. It hurt like a motherfucker, that's for sure. Everything else is fine
User avatar #30560 to #30559 - marinepenguin ONLINE (05/05/2015) [-]
I have entire sections of my legs consisting of stretch marks and I've never heard of something like that.
User avatar #30561 to #30560 - pwnagraphy (05/05/2015) [-]
The thin white ones that are barely noticable or the really deep red ones that are a solid centimeter or more deep
User avatar #30562 to #30561 - marinepenguin ONLINE (05/05/2015) [-]
Deep red ones, but they don't hurt.
User avatar #30557 to #30556 - pwnagraphy (05/05/2015) [-]
4 inches not 6, sorry about that. I am not a strange animal consisting only of traps
User avatar #30555 - marinepenguin ONLINE (05/05/2015) [-]
Had my first upper day today. Felt amazing, an entire upper body pump is something to behold for sure. I'll go ahead and post exactly what I did to sort of show what I'm doing. Any glaring stupidity should be pointed out. Also, being my first session I didn't push the weights too high to sort if feel my way through it.

Bench 3x6-8
175x8
175x8
175x8

Pull ups 3x10 bodyweight

Dips 4x8-10
Bw x 10
Bw x 10
Bw+10x 10
Bw+10x10

Rows 4x8-12
135x10 (forgot I was aiming for 12)
135x12
135x12
135x12

Incline bench 4x8-12 I do these differently, firstly I'm only touching the bench with my upper back and butt so that my chest is pushed out, and then instead of touching my chest and locking out, I am stopping a few inches above my chest and below lockout, it's a great way to hit the upper chest and takes tension off the shoulders. Try it out.
135x12
135x12
135x12
135x12

Rear OHP 4x8-10
85x10
85x10
85x10
85x10

Barbell Curls 2x12-15
50x15
50x15

Skullcrushers 2x12-15
50x15
50x15

Total volume: 23,470 pounds
User avatar #30578 to #30555 - MatthewsGauss (05/05/2015) [-]
You're kinda doing way too much shit for your upper day and should cut some of the workouts
I personally do Bench 1-4 sets depending on week
OHP 3x8
pullup 3xfailure
weighted dips 3x12
tbar row 3x8
DB shrugs with static holds 3x12
If I'm feeling it i'll do a tricep and bicep thing but usually naw
User avatar #30582 to #30578 - marinepenguin ONLINE (05/05/2015) [-]
11 Total sets for chest, 7 for back, 4 for shoulders, and 4 for arms, that's not bad actually, usually I do more on my old chest splits. My total poundsge isn't ridiculous either. My volume is usually this high, and since I'm condensing my workouts I expected a little higher. I work out more like a bodybuilder.
#30549 - Common Pepe (05/04/2015) [-]
>tfw joining the military
>Spent the past 2 years powerlifting religiously

Will all of my strength vanish during basic?
User avatar #30552 to #30549 - marinepenguin ONLINE (05/04/2015) [-]
Regardless of branch, 2-3 months won't kill ya. Plus you'll have plenty of time to lift while you're in. In the scope of your whole life a few months isn't a big deal.
User avatar #30551 to #30549 - marinepenguin ONLINE (05/04/2015) [-]
Which branch?
User avatar #30545 - cptmongtard (05/04/2015) [-]
Today I got my 100kg bench and my 170kg deadlift. Feels fucking good, man.
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