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Latest users (2): donnybergerstory, marinepenguin, anonymous(14).
What do you think? Give us your opinion. Anonymous comments allowed.
#22997 - lordketchup (12/30/2014) [-]
Do you guys do any isolation work or do you just do compounds?
User avatar #23063 to #22997 - jokerjack (01/01/2015) [-]
Depends on a person's specific goals. If getting stronger is the #1 priority, then stick to basically just compounds and do isolations only once sticking points in the compounds appear (i.e. working triceps if the the lockout of bench or press is where you fail)

If looking good is the #1 priority, then be sure to still do your compounds but then isolations can also be a part of your planned routine
#23013 to #22997 - biater (12/31/2014) [-]
Just compounds... lifting for strength
User avatar #23004 to #22997 - nyawgga (12/30/2014) [-]
Right now I'm doing all compound movements in Stronglifts 5x5

In a few months I'm switching to isolation and compound movements mixed
User avatar #22999 to #22997 - marinepenguin (12/30/2014) [-]
You should do both. Keep your compounds the focus of your workouts. But throw in 2 or 3 isolation movements to increase muscle fatigue and strengthen your individual muscles.
User avatar #23000 to #22999 - lordketchup (12/30/2014) [-]
that's why i always do, the only thing i never isolate is triceps because i already do dips almost every workout
User avatar #23001 to #23000 - marinepenguin (12/30/2014) [-]
Dips actually works your chest more then triceps. You could probably add in a few sets of triceps extensions, skullcrushers, or triceps pushdowns and it wouldn't hurt.
User avatar #23002 to #23001 - studbeefpile ONLINE (12/30/2014) [-]
That depends a lot on your grip width and the angle of your elbows. Saying dips inherently work your chest more is like saying bench inherently work your front delts more. It all depends on how you do it.
User avatar #23003 to #23002 - marinepenguin (12/30/2014) [-]
I'm talking about your standard dips. When you just say dips, I'm gonna assume shoulder width grip. Just like with bench. When someone just says bench, I assume your normal bench. That's why you gotta specify between close grip, Wide grip, incline, decline, etc.
User avatar #23007 to #23003 - studbeefpile ONLINE (12/31/2014) [-]
Well you also have to think about individuality. A lot of dip stations have a set grip width, so people with narrow shoulders will work more chest, and people with broader shoulders will work more triceps. Not to mention the whole elbow thing. Regardless of grip width, whether or not your elbows are flared out can really effect what muscles you use.
User avatar #22998 to #22997 - studbeefpile ONLINE (12/30/2014) [-]
I just do compounds, but I'm a powerlifter, and not a bodybuilder.
User avatar #22983 - spidermehn (12/30/2014) [-]
anyone know some at home cardio for people who are staying out of the gym for the new year resolution people
#23014 to #22983 - anonymous (12/31/2014) [-]
I'd have a hard time believing insanity was better than just going for a 20-30 minute jog around the neighborhood. But a lot of people swear by it. (Worthless heismans ery day.)

But it is 45 minutes (Plus abs days) of constant movement, so it's good for a sweat.
User avatar #23008 to #22983 - unncommon ONLINE (12/31/2014) [-]
Jog
#22995 to #22983 - Elk ONLINE (12/30/2014) [-]
**Elk used "*roll picture*"****Elk rolled image** Go to the gym and tell everybody how fat they are and that they will never be able to achieve their goals.
**Elk used "*roll picture*"**
**Elk rolled image** Go to the gym and tell everybody how fat they are and that they will never be able to achieve their goals.
User avatar #23005 to #22995 - nyawgga (12/30/2014) [-]
great jaw workout
User avatar #22996 to #22995 - giffythetoad ONLINE (12/30/2014) [-]
Hey look ,it's that thing i made
#22993 to #22983 - jvcjvc (12/30/2014) [-]
masticate alot!
User avatar #22992 to #22983 - ablakguy ONLINE (12/30/2014) [-]
I tried Insanity. The first half was intended for beginners to make them be able to do the 2nd part. If youre already fit I suggest you do the 2nd half. Its nothing too special but its better than nothing. Im sure you can find a torrent or just look on youtube for all of the videos.

During the 2nd part I noticed that my stomach was getting more and more flat but my diet was still kinda shit and I gained it back within a few days.
User avatar #22989 to #22983 - studbeefpile ONLINE (12/30/2014) [-]
Run around your house multiple times.
User avatar #22977 - donkdynasty ONLINE (12/30/2014) [-]
So I'm already pretty strong, and I have a lot of gains going, which is fine and all, but I can't seem to lose a lot of my fat- I've been working out every day for 1-2 hours for about 5 months now, I've changed my diet to cut out a lot of excess carbs and fat, but it just seems like I'm building muscle under my fat. So I looked up a good way to lose a lot of the fat, and I want to hear a second opinion on it before I go for it.

Basically, it's 4 doses of Creatine a day, and 2 hours of strictly cardio every day. I'm not sure how much fat I'm going to lose from this, but I don't want to overdo anything and hurt myself.
User avatar #22978 to #22977 - marinepenguin (12/30/2014) [-]
That amount of cardio is really not necessary. And neither is the creatine. How tall and heavy are you, to start.
User avatar #22979 to #22978 - donkdynasty ONLINE (12/30/2014) [-]
I'm 6'1" and about 220 lbs
User avatar #22980 to #22979 - marinepenguin (12/30/2014) [-]
Okay. All you have to do to lose weight is find out how many calories your body needs in a day, then eat fewer calories then that (usually 300-500 will do). Then on top of that, do your normal weight training every other day, and on your off days do some form of cardio (whether it be HIIT, or cycling or something along those lines), I wouldn't advise running, because at your weight you may do some damage to your knees. Do that right and you are guaranteed to lose weight.

Creatine doesn't really help with fat loss, it only indirectly helps with fat loss by increasing your protein synthesis and ATP production.
User avatar #22981 to #22980 - donkdynasty ONLINE (12/30/2014) [-]
How do I find out how many calories I need?
User avatar #22982 to #22981 - marinepenguin (12/30/2014) [-]
Find a calculator online, it won't be super accurate, but it'll be close enough to where you can at least gauge the approximate amount.
User avatar #22984 to #22982 - donkdynasty ONLINE (12/30/2014) [-]
it says I need about 2500 a day
0
#22986 to #22984 - marinepenguin has deleted their comment [-]
User avatar #22985 to #22984 - donkdynasty ONLINE (12/30/2014) [-]
*2500 a day to lose 2 pounds a week
User avatar #22987 to #22985 - marinepenguin (12/30/2014) [-]
That sounds better. Aim for that then.
User avatar #22988 to #22987 - donkdynasty ONLINE (12/30/2014) [-]
Alright, thanks man.
#22967 - studbeefpile ONLINE (12/30/2014) [-]
This is the best my arms have ever looked, as sad as that is. I guess that's what I get for never doing curls.

One day, one day maybe I'll look like I even lift.






User avatar #22970 to #22967 - marinepenguin (12/30/2014) [-]
Triceps be lacking bro
User avatar #22971 to #22970 - studbeefpile ONLINE (12/30/2014) [-]
Could be an angle thing. I have pretty strong triceps, Close Grip Benching 185 for sets of 10 aint not thang for me.

Although of course it's also possible that my triceps are suffering from the same problem my calves are - being very strong, but very small.
User avatar #22972 to #22971 - marinepenguin (12/30/2014) [-]
Damn son. I can't do more then 3-5 with 185. But I rarely do close grip bench that heavy.

I like skullcrushers too much.

And that could be true. It's hard to tell how big a person is without seeing them in person honestly.
User avatar #22973 to #22972 - studbeefpile ONLINE (12/30/2014) [-]
I totally catch your drift. Obviously it's working for you in some way, don't you have 16&1/2 inch arms or something?

See, I'm in the opposite boat as you. I can deadlift into the sunset, I've got a decent bench and OHP, but I only have 15 inch arms. If I'm being completely honest, it kinda looks weird to have such a giant torso (mainly due to large back from deads), and such small arms by comparison. When I do my actual cut in february I'm gonna start doing a lot of Bodybuilding just for fun. So we'll see what happens then. I'll definitely post progress here.
User avatar #22974 to #22973 - marinepenguin (12/30/2014) [-]
I'm about 17 1/2 now. My arms have exploded this past month and a half.

Yeah I've felt weird about the fact that I'm bigger then a lot of dudes, yet my strength has still been lagging more then I feel it should.
User avatar #22975 to #22974 - studbeefpile ONLINE (12/30/2014) [-]
What the fuck. That's like actually really big.

I guess I can't complain though, I've always been about that "I'd rather be strong than aesthetic!" life. But I'm definitely gonna have some fun getting abs for this summer. Who knows, I might like bodybuilding and do it for a year. If that happens it'll be really easy to get strong as fuck at a lighter weight after the cut.

Just for shits and giggles, what do you do for your arms?
User avatar #22976 to #22975 - marinepenguin (12/30/2014) [-]
It doesn't look like it cuz I'm tall with such long arms. I think that's probably a factor, my levers are so long that my arms are forced to compensate.

And I know what you mean, I like looking good, but whats the use if it doesn't mean anything? I'd like to be big AND pretty fucking strong. I'm way stronger then your average Joe, but still. You know what I mean.

And really I don't do a lot of isolation work, especially for biceps. I just do a lot of pullups, and then for triceps I either am doing dumbbell tricep extensions for 5 sets of 10-12, or skullcrushers for 5 sets of 10.

Sometimes when I'm feeling really adventurous, I'll end my sets of skullcrushers with a superset of close grip bench for 10-15. That really gets the triceps a good burn and pump, even with only 85-100 pounds.
User avatar #22991 to #22976 - studbeefpile ONLINE (12/30/2014) [-]
I've heard weighted chins are one of the best compounds for biceps, I never do them though. The only action my biceps get are from cable pull downs, barbell rows and dumbbell rows. I sometimes do tricep push downs, but other than that I just bench a lot.

I think I'll start doing more isolation work for my triceps though....but not my biceps. I hate curls.
User avatar #22962 - feveryoucantsweat (12/30/2014) [-]
Okay, how do you make yourself keep working out and going to the gym, it just gets so boring after i start that i just start not wanting to do it until i just stop
User avatar #23006 to #22962 - nyawgga (12/30/2014) [-]
You have to make it your lifestyle

Eat well so that you know you have to work out the next day

Work out the next day so that you know you have to eat well

repeat
User avatar #22994 to #22962 - derpityhurr (12/30/2014) [-]
I find it fun
also my face is pretty funny during deadlifts
User avatar #22966 to #22962 - studbeefpile ONLINE (12/30/2014) [-]
You just have to want to achieve something better than what you are now. I want to be big and strong. I want to lift heavy-ass shit. I don't have to "make" myself do anything, I want to go lift. All the best lifters do it because they want to, not because they make themselves. True motivation has to come from within.

However, what penguin said is also true to a degree. A lot of people do get hooked on progress as well, but depending on the mindset, that can be temporary. A lot of guys bail as soon as they hit their first plateau.
User avatar #22969 to #22966 - marinepenguin (12/30/2014) [-]
Well not everyone was made to get big and strong. If it was easy then everyone would be big. If you don't have the willpower to push through plateaus at the end of the beginner stage, then how do you expect to get through the much more difficult plateaus in the intermediate and advanced stages? It's hard to learn how to find motivation within yourself, and find excitement in the process and the journey instead of always looking for the end goal.
User avatar #22964 to #22962 - marinepenguin (12/30/2014) [-]
PPeople get addicted when they see progress.
User avatar #22965 to #22964 - methylgroup (12/30/2014) [-]
This. Try writing down your progress. It's helped me. When I started, I struggled with squatting 135 lbs and benching 95 lbs. It's 5 months later, and I'm in a slump. Some days I get frustrated, but I look at my progress and think, "I can squat 215 and bench 155 now. That's way more than I could do in August."

Progress is strength. Strength is motivation.
User avatar #22950 - marinepenguin (12/30/2014) [-]
There's been a few things off about me recently. If I lock out my left knee to quick there a bit of pain, and my biceps lower tendon is a little inflamed. My bicep doesn't hurt, and it's not swollen to a noticeable degree, but if I fold my arm and try to touch my right shoulder with my right hand I can feel it. It started after I was overhead pressing, once after I rested the weight on my chest I felt something shift in my arm, it didn't hurt but it felt weird so I stopped. And ever since then I've noticed it. So I've stopped doing direct bicep work to see if it'll stop on its own. Not sure what else to do.

Other updates are, benched 155 for 3 of 12, squatted 195 for 20. Been doing higher volume stuff recently.
User avatar #22958 to #22950 - studbeefpile ONLINE (12/30/2014) [-]
What's funny is a lot of people would say 'you clearly got fucked up from lifting weights!' when often times the reality of the situation is that you were already fucked up, and lifting weights just revealed that to you. That sounds like what's up with your knee. The thing with your shoulder could be due to lifting improperly.

Muscular imbalances and joint issues can be a bitch, but there's always ways to fix it. A lot of the time it has to do with posture, and causing certain muscle groups to be tight based on the way you sit or stand. Most of the time these things can be fixed with some assistance work and some static stretches.
User avatar #22959 to #22958 - marinepenguin (12/30/2014) [-]
Well a lot of times, injuries from lifting weights is very common. Proper nutrition, form, and programming minimalizes injuries, but everyone is bound to get hurt from proper weightlifting on occasion, it's part of it.

I got lazy on the ohp and let the weight come down with gravity instead of easing it down, that caused me to have a little hurt.

My knee I just popped a second ago and now it literally doesn't hurt at all.

I'm not saying that you'll get crippled for lifting weights, but there's gonna be small hurts in every kind of physical sport, weightlifting included.
User avatar #22946 - marinepenguin (12/30/2014) [-]
Studbeefpile, hit 195 for 20 easy on those squats. 185 has been the hardest so far, since then it's been a piece of cake every time. I can't wait til I hit 2 plates.
User avatar #22949 to #22946 - studbeefpile ONLINE (12/30/2014) [-]
Nice man. 205 is my record for 20, but I was doing pause reps. You wanna make your life interesting? Start doing pause squats!
User avatar #22951 to #22949 - marinepenguin (12/30/2014) [-]
I feel like that would feel weird. My lower back is already wrecked after a regular set of 20, so I think pause squats would be pushing it.

I'll go with regular until I fail, then I'll drop the weight by 40 pounds and start over with paused reps.
User avatar #22952 to #22951 - studbeefpile ONLINE (12/30/2014) [-]
Your back gets shREKT? I often squat the day after deadlifting (so my back is sore) and it's never given me any issues. Maybe you're hips are shooting up and you're turning it into a good morning?
User avatar #22953 to #22952 - marinepenguin (12/30/2014) [-]
I'm not sure, I used to, but I really pushed myself to keep from doing that. I may have to take a video and see.
User avatar #22954 to #22953 - studbeefpile ONLINE (12/30/2014) [-]
That might be a good idea. I always scheduled my squat day to be after my deadlift day, because I know I can squat with a sore back, but I can't deadlift with sore legs.

Also, are you low bar squatting? Because that inherently puts more stress on the back because you have to bend over more. So that could be it. I was doing high bar when I was doing 20s.
User avatar #22955 to #22954 - marinepenguin (12/30/2014) [-]
I've honestly never really done low bar. I've always had the bar on my traps, over my shoulders.
User avatar #22956 to #22955 - studbeefpile ONLINE (12/30/2014) [-]
Then your torso should be decently upright, and your back should be fine.

If I were you, I would take a video and throw it up on yours or my profile so we can figure this out.
User avatar #22957 to #22956 - marinepenguin (12/30/2014) [-]
I'll have to. I'll do it next time, have my mom take a video or something. Then I'll post it on the board and tag you.
#22936 - anonymous (12/30/2014) [-]
Is there any truth to this? Will a girl actually get a bubble butt and a great body from this if it's coupled with the recommended cardio and proper diet?
User avatar #22942 to #22936 - marinepenguin (12/30/2014) [-]
Three words


Weighted hip thrusts.

I've seen many women get large and shapely glutes with them. Sometimes Squats don't work for building a big butt.
User avatar #22960 to #22942 - methylgroup (12/30/2014) [-]
Isn't that the same thing as a barbell hip thrust?
User avatar #22961 to #22960 - marinepenguin (12/30/2014) [-]
Yeah. Different name, same thing.
#22944 to #22942 - anonymous (12/30/2014) [-]
www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust

This looks like something that could go from beneficial to terrible in 2.5 seconds.
User avatar #22945 to #22944 - marinepenguin (12/30/2014) [-]
It isn't as bad as it looks. Get the form down, start moving a little weight, and you'll feel more sore in your ass then if you spend the night with a German dungeon dominatrix.

You don't have to try it, but I've never heard of it failing someone. Squats should work fine by themselves, but adding these in for accessory work certainly wouldn't hurt.
#22941 to #22936 - anonymous (12/30/2014) [-]
If by cardio, he means running. Or biking to an extent, but running would be the easiest option.
User avatar #22939 to #22936 - studbeefpile ONLINE (12/30/2014) [-]
Yeah, but I don't know why they're doing low bar. High bar squatting allows you to go deeper and get more glute activation.
User avatar #22938 to #22936 - methylgroup (12/30/2014) [-]
I'm an amateur, but it seems like sound logic from what I've read and from what little I know and practice.

I think like derpityhurr said, good genetics are what will get you what you want in the first place, but this will certainly help.
User avatar #22937 to #22936 - derpityhurr (12/30/2014) [-]
as good a body as genes will allow, ye
User avatar #22934 - studbeefpile ONLINE (12/29/2014) [-]
Pulled 335 for 12 today. Could be better....could be worse. Gonna build it up to 20 over the next few weeks, max out again, then go to 355.

It's a grind yo, it's a grind.
#22933 - anonymous (12/29/2014) [-]
Guys I could use some help:
Can somebody recommend a good exercise routine that can be done at home with minimal resources (basically just a few sets of weights). This is only temporary (4-6 months) as I just don't have the time for the gym right now. I have all the food to eat well and plan to drink only water for the next few months, but I need a good routine (30-45 mins) with a range of exercises that I can do daily to lose a little weight and tone up a bit.
I'd appreciate any advice or comments.
Thanks
User avatar #22963 to #22933 - kassdesu ONLINE (12/30/2014) [-]
You should use work out videos. Insanity would be one that I recommend since I've seen that transformation it did for a mate of mine. He lost about 45 pounds in about a month of just insanity every morning for 30 minutes.
User avatar #22930 - nigalthornberry (12/29/2014) [-]
This is a fit/sport thing
The guy the picked over me in Football got them to go 2-8 lol
#22929 - unncommon ONLINE (12/29/2014) [-]
Cut my finger to the bone. Should probably get stitches but I hate needles. Not really able to do anything except for calf rises without risking that bitch coming undone. But that cut was clean as shit, went all the way through a leather belt and still managed to slice my bone, the cut wasn't jagged or anything. Case XX is the best knives that you can get. I've bought them many times and they've always been good, this ones got a stag-horn handle.

Fitness portion: I can't workout but I just got a new thing of creatine, looking forward to gains.
#22923 - jvcjvc (12/29/2014) [-]
What do you think of my routine? i have had decent gains with this one and i think i will go further with it.
#22924 to #22923 - jvcjvc (12/29/2014) [-]
Day 1:   
   
chest curls 3x8   
neck snaps: 2x25   
airhumps: 3x50   
tricep pull-ups 3xF   
curls in the squat rack 3x∞   
   
furious masturbation or shakeweight for cardio at the end of workout.   
   
Day 2:   
   
Flat bench hunched back squat 5x5   
cabled leg press 3x8 (the one with feet in cable-handles)   
Hamstring dips 3x8   
knee twists 2x25   
ankle curls 2x25   
curls with right hand 3x∞   
   
strangling myself with a plastic bag for cardio after the workout (gets heartrate up)   
   
diet is primarily bird seeds.   
   
thinking of switching to crossfit in 2 months.
Day 1:

chest curls 3x8
neck snaps: 2x25
airhumps: 3x50
tricep pull-ups 3xF
curls in the squat rack 3x∞

furious masturbation or shakeweight for cardio at the end of workout.

Day 2:

Flat bench hunched back squat 5x5
cabled leg press 3x8 (the one with feet in cable-handles)
Hamstring dips 3x8
knee twists 2x25
ankle curls 2x25
curls with right hand 3x∞

strangling myself with a plastic bag for cardio after the workout (gets heartrate up)

diet is primarily bird seeds.

thinking of switching to crossfit in 2 months.
User avatar #22935 to #22924 - methylgroup (12/30/2014) [-]
I lol'd.
User avatar #22905 - exuberentmalware (12/29/2014) [-]
Are there any two or three workouts that i can do without equipment that will(when combined) work my entire body? Workouts that require a wall or a mat are fine or anything of that sorts. Im really looking for something other than burpes for i never really feel the soreness i feel like i should feel. So in coclusion i want a select few workouts that dont require a lot of space, time, and equipment. Also id like it if the workout is more aimed towards upper body. Any advice that may aid would be very much appreciated. Thanks.
User avatar #22947 to #22905 - xtwinblade ONLINE (12/30/2014) [-]
Burpees are geat and muscleups
#22922 to #22905 - jvcjvc (12/29/2014) [-]
different variations of push-ups and maybe you have somwhere you can do pull-ups.

You can also do dips between two chairs if you have the right ones.
User avatar #22904 - redzeopoweranger (12/29/2014) [-]
i need some examples of weight lifting to mix with my cardio to maximize my weight loss
#22932 to #22904 - baglesbites (12/29/2014) [-]
If you have access to a sled you could always do sled drags. Farmers walks with dumbbells will build your upper back and forearms along with raised heart rate
User avatar #22906 to #22904 - exuberentmalware (12/29/2014) [-]
you can always run with small weights, and then over time increase the wight size. So you're getting a good cardio and muscle workout as you pump your arms with the wights in em while running.
User avatar #22907 to #22906 - redzeopoweranger (12/29/2014) [-]
thx any tips for when im at a gym ?
should i lift bumb bells one day and the next do some squats with a wieght ?
User avatar #22908 to #22907 - exuberentmalware (12/29/2014) [-]
yea, alternation between muscles is great. That's what small group gyms do, just make sure you get in cardio everytime you workout. Cardio is key to everything.
User avatar #22909 to #22908 - redzeopoweranger (12/29/2014) [-]
should i do the cardio after the wieghts ?
User avatar #22910 to #22909 - exuberentmalware (12/29/2014) [-]
yea, if you do cardio before weights you may be too tired to push yourself in the weights. So ya do cardio after weights!
User avatar #22911 to #22910 - redzeopoweranger (12/29/2014) [-]
k thx, luckly i have a treadmill and some 10 pound weights at home, so il get started right away ^^
User avatar #22912 to #22911 - exuberentmalware (12/29/2014) [-]
good luck! if you have any trouble with motivation just do it first thing when you get up!
User avatar #22914 to #22913 - exuberentmalware (12/29/2014) [-]
no problem!
User avatar #22915 to #22914 - redzeopoweranger (12/29/2014) [-]
to maximize wieght loss do i have to eat tons of protein and carbs before a workout ?
or just a little ?
User avatar #22916 to #22915 - exuberentmalware (12/29/2014) [-]
gunna tell you now dude my advice is educated, but im a long distance runner and know shit about eating the right foods to eat. All i do is run every other day, i dont lift weights are any of that crap. You should head down to your nearest planet fitness, Globogym or whatever you have and as the professionals there.
User avatar #22887 - nyawgga (12/29/2014) [-]
I almost never eat any pre workout carbs, let alone FOOD. Just some pre workout powder and water.

Is this really retarded?

PS: I have 2 scoops of Precision Pure Mass weight gain and some multivitamins after every workout.
User avatar #22921 to #22887 - studbeefpile ONLINE (12/29/2014) [-]
I used to workout on a fasted stomach every morning. In fact, a lot of good lifters do. So no, it's not really a problem so long as you're eating enough during the rest of the day.
User avatar #22926 to #22921 - nyawgga (12/29/2014) [-]
sweet
User avatar #22894 to #22887 - marinepenguin (12/29/2014) [-]
No it's not retarded. You don't have to eat for part of your pre workout. But I wouldn't work out while your hungry.
#22867 - anonymous (12/29/2014) [-]
Let's keep this short.
I'm fat, the blubber floppy kind of way. I can actually do physical activity without going "hurr too hard I wanna go home and eat cheese". I sweat a lot. I'm on vacations finally and I want to do a morning routine to at least lower some of this blubbery mess.
What can I do? What exercises, for how much time and how often? Like I said, hopefully let's make it daily in the morning, maybe a night routine before bed? I don't know shit about this, but please I wanna stop being fat I just want to know how to.
#22869 to #22867 - anonymous (12/29/2014) [-]
Also I'd be very happy if it is mostly weight loss rather than muscle gain.
User avatar #22873 to #22869 - nyawgga (12/29/2014) [-]
The muscle gain exercises are the exercises that burn the most fast.

Anyways, if you want to lose a ton of fat, join a crossfit organization. You'll make a lot of friends, learn a shit load about fitness, and get in much better shape in the process.

By the time you're skinny like me, you'll realize you need something more and you'll start going to the gym with your newfound love and knowledge for fitness.
#22876 to #22873 - anonymous (12/29/2014) [-]
I see big pros of that in having professionals telling what and how to do it.
However I also see that that is something that is aiming for something much bigger than what I want. I want to lose weight and have a routine, I don't want to necessarily see how much I can lift and get too much into it. I want it to be a part of my life, but not that big of a part.
User avatar #22889 to #22876 - nyawgga (12/29/2014) [-]
I don't really get understand what's going through your head, but I'll make it simple
You gotta aim big to win big.


btw here's My situation:

Height: 5'7
Weight: 137 - 142 lbs (it fluctuates like fucking crazy)
Age: 19
Sex: Male
Goals: Get buff as fuck like marinepenguin

Current Lifestyle:
Doing Stronglift 5x5 for the next couple of months in preparation for bodybuilding.
Currently bulking and trying to gain weight by eating 3700 calories per day, with all the macronutrient requirements being met.
I work construction full time.
#22893 to #22889 - anonymous (12/29/2014) [-]
Like I think I said, I don't know much about this. Bodybuilding is something that I really don't want to do, not necessarily because of laziness or anything, but it's not the kind of body I want. I just want to not be fat.
User avatar #22895 to #22893 - nyawgga (12/29/2014) [-]
I'm starting to get the vibe that you're just trolling me

Running on the treadmill for 30 minutes a day isn't going to make you lose fat. Neither will the exercise bike, eplileipeleiptic machine, or any of that shit.

If you want results, go down a route where you will learn what the actual fuck you're doing, and get into it
#22897 to #22895 - anonymous (12/29/2014) [-]
That's why I came here, cause I don't know what the fuck to do. But alright, if you gon' be like that.
#22900 to #22897 - baglesbites (12/29/2014) [-]
If you really want to just lose weight, try doing either a walk or sprints in the morning. Sprints take less time and will actually strengthen your lower body to certain extent. A walk will take longer and build less strength, but can be more enjoyable if you find somewhere nice and won't take nearly as much energy. As for an actual routine start with some bodyweight exercises like pushups, lunges, squats and planks. I would also suggest you do a dumbbell row. If you don't have weights, use odd objects like a milk jug or a backpack with heavy books. As for when to do them I would suggest 3-4 times a week for the bodyweight exercises and running 5-6 times. It may look something like this:
Pushup: 3 sets of 10 (if you can't do 10, just do as many as possible then drop to you knees and do as many as you can from there)
Lunges: 3 sets 15 per leg
Squats 4 sets 25
Row: 3 sets 12
Plank: 2 sets of 1 minute
After you hit those numbers increase the reps by 5 for row/ pushups by 5 and lunges/ squats by 10. Try and build your planks up to around 2 minutes before adding another set
#22901 to #22900 - anonymous (12/29/2014) [-]
Oh yeah, man. Thank you, this is what I wanted to hear. I'll be sure to do it. Thank you for being so kind and I'll be sure to not disappoint either you or myself.
#22902 to #22901 - baglesbites (12/29/2014) [-]
No problem. This is what most of the people on this board love. You should also start to do your own research and try and find what form of exercise you love. If you really want to succeed in your goals, you need to be motivated for life.
#22903 to #22902 - anonymous (12/29/2014) [-]
I'll be sure to find something, I've had my eye on certain things.
#22927 to #22903 - anonymous (12/29/2014) [-]
Just as a heads up, exercise is probably not going to be enough to make a powerful change for you, you probably also need to watch what you eat. In general you are going to want to reduce it but its hard to know what that looks like without dedicated tracking.

I found that my fitness pal app works pretty great, it's super easy. You input your info, your activity level, what your weight loss goals are and then it gives your a suggested caloric intake. Stick to it and it will make a huge difference, all you have to do is input what you eat, it has a huge database. It's way easier than it sounds especially if you have a smart phone.


You would be surprised how much you can eat without realizing it, avoid eating out really, that food is an atomic bomb of calories.
#22884 to #22876 - anonymous (12/29/2014) [-]
Could you tell us more about your situation? Height, weight, sex, goals, current life style? Age, if you are comfortable and what you do for a living.
#22888 to #22884 - anonymous (12/29/2014) [-]
Around 1.80cm tall, over 100 kg, male, don't have a goal just want to look decent, studying at the university but currently on vacations.
#22928 to #22888 - anonymous (12/29/2014) [-]
You're really not at a bad place to start, when you say you want to look decent what does that mean for you? I know it sounds trivial but it really matters what it is that you want to accomplish in the end. I know you say you don't want to go overboard with this stuff, and that's great that you have a strong enough resolution to understand what it is that you want, but to get the best help and information you need to have a clear goal. Post a picture of some bloke you wouldn't mind looking like.
User avatar #22863 - deathsn (12/28/2014) [-]
I understand why you people dislike those that join the gym around this time of the year and only stay there about a week or two but some of us do want to do this so, what would you give as advice to anyone that wants to join a gym for the first time?
User avatar #22872 to #22863 - lulzformalaysiaair (12/29/2014) [-]
Be my guest, home gym master race.

No new yrs crap
No self-conscious
No sharing
Same price if you keep buying shit if not cheaper in the long run (cuz dat monthly membroship here is literally $40)
No bros
No hoes
No horrible fucking music GOD FUCKING DAMMIT DON'T FUCKING PLAY NICKI MINAJ PLAY HARD ROCK OR METAL.
No walking/driving

Just wanted to brag.
User avatar #23504 to #22872 - teoberry (01/08/2015) [-]
>No horrible fucking music GOD FUCKING DAMMIT DON'T FUCKING PLAY NICKI MINAJ PLAY HARD ROCK OR METAL

hahahahh holy fuck this cracked me up. i just saw it now but hooooly shit are you autistic. i've heard this quote said verbatim by the autistic kid a year above me who thinks he's a sangheili from halo
User avatar #23507 to #23504 - lulzformalaysiaair (01/08/2015) [-]
Are you mad I blocked you? I told you not to do it, I can't help it if you don't stop.
User avatar #23508 to #23507 - teoberry (01/08/2015) [-]
hahahah no, its skype. not something i'll miss kek. i found someone link this and couldnt help but laugh because of the kid who does this too
User avatar #23509 to #23508 - lulzformalaysiaair (01/08/2015) [-]
Who linked it?
User avatar #23511 to #23509 - teoberry (01/08/2015) [-]
www.funnyjunk.com/fitness/23502#23502 you linked the thread dingus
User avatar #23512 to #23511 - lulzformalaysiaair (01/08/2015) [-]
I'm no dingus, bite my thumb you bad sir.
User avatar #23513 to #23512 - teoberry (01/08/2015) [-]
lmao still sounding like that autistic kid
User avatar #23514 to #23513 - lulzformalaysiaair (01/08/2015) [-]
I'll put a slag between your shoulder blades. I hath been iambic on that ass ye bastard.

Ye are a hoebag, a white soulja boy with no swag
User avatar #23515 to #23514 - teoberry (01/08/2015) [-]
im high as fuck im not writing your stupid rap battles
#22919 to #22872 - anonymous (12/29/2014) [-]
Care to offer further explanation? Rig, price, how much room all the equipment takes?
User avatar #22925 to #22919 - lulzformalaysiaair (12/29/2014) [-]
Sure, some of the big weight I bought costed me 80 cents a pound, however some of the smaller ones can cost up to $1.50-2 a pound. Prices in gym stores fluctuate depending on sales and weight.

An EZ curl barbell cost me like $25 while a reg barbell cost me $40 (yeah it was pretty expensive)

bench was $100. This bench can only incline from a horizontal position, it's very plain and I bought it for things like bench press, inc bench press, any exercise that requires you to lie down, ect. Most benches with other features cost a lot more money, going into the 100's of dollars.

I also got a shitty half rack that I needed for bench (like a spotter, a place that holds your weight after your done the reps), that was like $250. This was on sale and most of the other half racks that have more features are like $500+ all the way to the 1000's.

I think my total was around $700 or so.
User avatar #22943 to #22925 - hirollin ONLINE (12/30/2014) [-]
Assuming the average monthly cost for a gym membership is oh... lets say 40$.
700$ would be 17.5 months at a gym, 1000$ would be 25 months.

Of course you can't put a price on the annoyances you mentioned above. I'd say easily worth it. Might as well add 200$ for a treadmill to get the whole package. Maybe an extra 20 for a pull up rack if that wasn't included with your purchases. Honestly, the worst part of a home gym sounds like just finding space for all that. If you see good deals on equipment you should post them here. I'm sure many would be happy to see them myself included.
User avatar #22948 to #22943 - lulzformalaysiaair (12/30/2014) [-]
got a pull-up bar outside. Honestly though after doing everything on back/bi day, I get in like 5 reps of pull ups. I get too exhausted, I can usually do like 12-15
User avatar #22864 to #22863 - derpityhurr (12/28/2014) [-]
know what you are going to do and how to do it to a good extent
#22861 - xtwinblade ONLINE (12/28/2014) [-]
Hit Back today and got a pretty sick pump.
Did a 100kg deadlift but the form wasnt that good, had troubles getting the bar up with my back straight.
Started out the deadlifts with 15 reps 60kg, 10 reps 70kg, 8 reps 90kg and maxed out 3 bad form 100kg deadlifts

I havent been doing deadlifts for long, so i dont expect giant numbers, but im getting better
User avatar #22874 to #22861 - nyawgga (12/29/2014) [-]
When I started doing my stronglifts 5x5, I made the horrible mistake of starting heavy deadlifts. My form was complete crap. So I cut my losses and went way down to like 185 lbs, and I'm working my way back up each day I do deadlifts.

I find the best thing you can do to warm up for heavy DLs is to, like you did, start with high reps, low weight.

If form is your problem, check out some videos on youtube. I really like to keep my feet close together, but spread my knees out as far as I can, I feel like a get a lot more torque out of my legs.
#22879 to #22874 - xtwinblade ONLINE (12/29/2014) [-]
I know proper form, but when with such heavy weights as 100kg i cannot get the bar up with my legs and a straight back, if i get the bar up with a slightly bent back and then straighten my back, i can get it down and up again with a somewhat straight back.

My problem is that i have short arms, so my starting position is somewhat off balance.
What i want to do is build up my quad strength and get a higher squat than my deadlift so i can be sure that my legs will handle the weight and i do not have to kill my back by having it pull all the weight
User avatar #22890 to #22879 - nyawgga (12/29/2014) [-]
Your arms look pretty much the same length as mine

How much do you back squat?
User avatar #22891 to #22890 - xtwinblade ONLINE (12/29/2014) [-]
max is 90kg
User avatar #22892 to #22891 - nyawgga (12/29/2014) [-]
One rep?
User avatar #22896 to #22892 - xtwinblade ONLINE (12/29/2014) [-]
two
User avatar #22898 to #22896 - nyawgga (12/29/2014) [-]
I would reccommend doing heavy front and back squats for a month, three times a week, alternating between the two. I've been doing that for the past month and I've already managed to go PAST my old 1RM of 175 lbs, and now I'm doing 5 sets 5 x 200 lbs. I'm sticking at this for now, I may up the weight to 205 in a week or two, I like to keep track of the difficulty of the sets.

Just make sure to stay safe!!!!!!!!! Always know your way out of a movement!
User avatar #22868 to #22861 - studbeefpile ONLINE (12/29/2014) [-]
My back is the only part of my physique that I'm proud of. I guess deadlifting does that to you.
User avatar #22870 to #22868 - xtwinblade ONLINE (12/29/2014) [-]
Pullups and boxing mostly. Need a strong back to weave
User avatar #22871 to #22870 - studbeefpile ONLINE (12/29/2014) [-]
That's cool, but I'm saying for me deadlifting has done a lot for my back. I pulled 315lbs (143 kg) for 20 reps a little while ago, so my back has gotten pretty big along the way. I don't train for physique at all, and I have a somewhat high bf%, but my back is the only thing I can look at on myself and say 'you know what, that's just okay.'
User avatar #22899 to #22871 - nyawgga (12/29/2014) [-]
killer
User avatar #22918 to #22899 - studbeefpile ONLINE (12/29/2014) [-]
....I've never killed anyone....
#22854 - anonymous (12/28/2014) [-]
People always said not to run with music on for reasons.
But people never said not to do sprints with Blind Guardian blasting all around you in a metal encouraging workout.
Seriously, music makes sprints so much more bearable. I doubled my miles sprinted because I was able to ignore the time and just keep sprinting.
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