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Latest users (6): burritobell, cptmongtard, leal, marinepenguin, Nahyon, pepsipool, anonymous(11).
What do you think? Give us your opinion. Anonymous comments allowed.
#20663 - saltybanana (11/11/2014) [-]
okay i need help srs

so i fucked my wrist i dont know how so please dont ask
i basically cant do bicep curls, or any supanating action, cause i get a nasty pain on my wrist.

my question is, whats a best way to help your biceps grow without bicep curls.
i heard wide grip lat pull downs work? whats your opinion
User avatar #20669 to #20663 - jokerjack (11/11/2014) [-]
Don't treat the symptoms, treat the source. Take it easy for 3 weeks and let it heal

That said, barbell rows, seated cable rows, pull-ups, ect. any pulling motion "grow" the biceps. Frankly I'd rather do the ones listed as those will actually get me stronger as opposed to just looking good.
User avatar #20664 to #20663 - marinepenguin ONLINE (11/11/2014) [-]
How does your wrist hurt? Is it the joint, the Palm side or the forearm side, or what?
User avatar #20665 to #20664 - saltybanana (11/11/2014) [-]
i wanna say a nerve, because i cant supanate my palm

ive rested it for 2weeks, and no dice.
User avatar #20666 to #20665 - marinepenguin ONLINE (11/11/2014) [-]
If you can't even rotate your wrist I'd say lay off stuff that irritates it until it goes away. It likely won't stop until given more then just a couple weeks rest. If I continues for more then just 3 or 4 weeks it could be a bone issue that you'll need looked at. Take this time to really focus on your lower body.
User avatar #20690 to #20666 - saltybanana (11/12/2014) [-]
#20658 - ratstroke ONLINE (11/11/2014) [-]
I used to do more of a bodybuilding approach (keeping the reps between 8-12, 21 sets per muscle etc) but wanted to start doing more strength stuff.

I was thinking to do bench,dead,squat and do either heavy compound lifts or bodyweight alternatives (Rows,Pullups,Planche Training),but having Bench, Dead and Squat the main focus of each seperate day, is this a good way to go?
Id try to get 2 sessions a week for each.How many sets should i hit for each session per muscle? Many people say 5*5 is good and others said i should do something between 8 and 10 sets with 3 reps.

Do I still go for max contraction each rep?
and lastly, is a 500lb deadlift a good goal?

User avatar #20660 to #20658 - marinepenguin ONLINE (11/11/2014) [-]
As for muscle contraction, it's not a concern with strength training. Strength is more about leverage and technique and not so much about If you are working the muscle correctly.
User avatar #20659 to #20658 - marinepenguin ONLINE (11/11/2014) [-]
5x5 is the best combination of size and strength. That's always a good place to start for getting stronger. Although you'll see the most pure strength gains from 1-4 reps per set. I've seen and done 10 sets of 3 before, it's a good way of combining hypertrophy and massive strength gains, but it's killer on you body so I wouldn't recommened it more then once every 3 or 4 weeks. If I were you I'd aim for a 400 pound deadlift. That's a number I always see guys pulling after a couple years in the gym. I've only been doing deadlifts for 8 months or so and I'm already around 335-345. So hit 400 and you'll already be stronger then 90% of people around.
#20732 to #20659 - ratstroke ONLINE (11/13/2014) [-]
okay thanks bruv, i appreciate it
User avatar #20654 - nigalthornberry ONLINE (11/10/2014) [-]
How curved is your back supposed to be?
User avatar #20656 to #20654 - sugoi (11/11/2014) [-]
About that much.
User avatar #20657 to #20656 - nigalthornberry ONLINE (11/11/2014) [-]
Can you slow it done for me?
#20649 - thenewneone (11/10/2014) [-]
Hey guys, i started lifting recently and i've been going up 10kg every 2-3 weeks. However, after reaching 80kg, i seem to have plateaued and the following week and i couldn;t even do 70kg let alone 80kg.

Could it be that i'm not eating enough or i've been repeating my routine too much.
User avatar #20661 to #20649 - marinepenguin ONLINE (11/11/2014) [-]
Yeah some more info would be great. How long have you been lifting? What lift are you moving up quickly on? What is your body like? How much do you weigh? Etc.
User avatar #20651 to #20649 - thisismyhandle (11/10/2014) [-]
What lift have you been doing that's improved at ~10kg per 2-3 weeks?
#20672 to #20651 - thenewneone (11/11/2014) [-]
The bench press, i started in September. I weigh 65kg. I'm skinnyfat. I do no cardio.
Sorry for lack of info i'm a bit of a noob.
#20648 - tjocksnorris (11/10/2014) [-]
Okey guys, so i've made myself a training scheme which i have followed for the past like three weeks, and i dont really know all that much and i hoped someone more experienced could help me out

The equipment that i have avalible is
-Dumbells at 15KG and 6KG
-Pull up bar pic related

I have scheduled it so i do Arms lets say monday, abs tuesday, chest wednessday then start over, everyday of the week

I do 100 pull up exersises for said muscle group in 4,5 or 6 sessions depending on things and stuff, after said session do some dumbell exersises for the same purposs

Havent really thought anything of how to eat and what not, but i have startet to eat 500g of curd daily aswell as my daily meals

You guys have an ideas or/and thoughts on how this is gonna work, and how long it'l take till i see some results
#20644 to #20639 - KungFuZerO (11/10/2014) [-]
I hate Crossfit as much as everyone else, but this has nothing to do with it.
#20640 to #20639 - baglesbites (11/10/2014) [-]
Now, I hate to make fun of people if they make the effort to show up but this guy looks like he's doing a kipping face-row-pull mixed with the cable equivalent of a sled drag. All the while with a giant fruit loop behind his back
User avatar #20643 to #20640 - adunsaveme (11/10/2014) [-]
I know some of these words
#20634 - ronjeremysweiner (11/10/2014) [-]
need to drop 8 pounds for wrestling body fat testing
usually i just eat apples and shit so i have something but im still always hungry as shit but if there's something more filling that doesn't have fat or protein that'd be great
User avatar #20670 to #20634 - jokerjack (11/11/2014) [-]
See: this is the problem with the safeguards of bodyfat testing in wrestling. People still attempt to cheat the system and do it unhelathily.

There is no natural and safe way to lose 8 pounds, especially of just fat, per week

You're going to have to lose water weight, to hit a limit designed to prevent you from losing too much water weight

You can do it, but i'm not gonna help you with this. You're in highschool. There's far more important things than than having a 5 pound weight advantage on an opponent in wrestling. Tell your coach you can't make it.
#20646 to #20634 - KungFuZerO (11/10/2014) [-]
Rice. Whats your time frame?
#20647 to #20646 - ronjeremysweiner (11/10/2014) [-]
1-2 weeks
#20650 to #20647 - KungFuZerO (11/10/2014) [-]
At a 500 kcal deficit per day, you can lose about a pound per week.
I wouldn't suggest trying to lose 8lbs in 2 weeks, unless you have some major water weight or something.
User avatar #20642 to #20634 - cptmongtard (11/10/2014) [-]
Sweat it out. Spend 5 hours doing cardio with a sweat suit on, don't drink anything and then spend 2 hours in the sauna
#20645 to #20642 - KungFuZerO (11/10/2014) [-]
Are you retarded?
User avatar #20632 - marinepenguin ONLINE (11/09/2014) [-]
Just recently hit my personal goal of 200 pounds. That marks a gain of 50+ pounds since last September with minimal fat gains. Lifts are slowly making progress, recently ran 9/10 of a mile during one of my 5 minute runs, and I managed to hit 50 pushups in a row today. My training has been awesome lately and I think I've learned a lot over the last 6 or 7 months.
User avatar #20662 to #20632 - teoberry (11/11/2014) [-]
ayyyy keep it going my nig
User avatar #20620 - marinepenguin ONLINE (11/09/2014) [-]
Lets have some discussion on this board here fit.

Suicide grip or regular thumb grip?
I always have used regular grip, but have toyed with suicide grip. I seem a lot stronger in suicide grip, benching and overhead pressing probably an extra 10-15 pounds. But I've seen the bar slip enough times and cause injury that I've stayed away from using it.

Sumo deadlifts or regular?
Never used sumo style, but I'd imagine once you got used to it you could move more weight, shorter bar distance and more use of the groin area muscles could make for some serious weight moved.
User avatar #20652 to #20620 - connorjay (11/10/2014) [-]
Sumo deadlifts look horrible.

I know it's not all about looks, and I know it's a stupid thing to say, but it just LOOKS like it will hurt your back, even if only doing it with the perfect technique.

I (as you've seen from all my previous posts) love deadlifts, but if something seems like it is better or on par I would try it, but these sumo deadlifts just don't seem it.

And suicide grip: personally, fuck no. I would only bench with SG if I was in the squat cage with bars to stop me dying.
#20635 to #20620 - baglesbites (11/10/2014) [-]
I started using suicide grip on ohp and feel a lot stronger. I've heard the grip is good for tricep dominant pressers. I personally won't mess with it on bench because I like my head wher it is, and I'm making progress with a normal grip.
Sumo deadlifts are better for someone with a broader and stocky build because of leverages. If you have a long torso and limbs, your conventional may be stronger. I personally don't need to train my sumo, it's just inherently stronger for my build
User avatar #20637 to #20635 - marinepenguin ONLINE (11/10/2014) [-]
Well I have super long arms, my wingspan is about 3 inches longer then my height. But I've never attempted sumo before so I don't have any idea how I'd feel doing it.
#20627 to #20620 - KungFuZerO (11/09/2014) [-]
I would say for both questions, do both. From my experience, the guys lifting the most do suicide grip, and lately Ive been trying it and liking it. And Sumo deads will strengthen your regular deads so its not a bad thing.
User avatar #20626 to #20620 - thisismyhandle (11/09/2014) [-]
Regular grip, I always feel the bar slip if I try the suicide grip

I actually just started sumo deadlifts for the first time, and I prefer the regular way so far. I've only done them once, but I definitely didn't feel comfortable doing them. It was also weird because I didn't feel sore at all until the day after, but my hamstrings have been on fire since then (Thursday).
User avatar #20624 to #20620 - jokerjack (11/09/2014) [-]
I feel a touch stronger from regular than suicide (monkey palm I heard it called) grip because the thumb let's me squeeze the bar to the middle (if that makes sense) on the way up and get a little extra push out of it without racking my back more.

I've never sumoed, but I know people who like it so I think it's about as pure a preference as you can get. I just prefer the idea of full dead lifts with the traditional legs. That's also the one that would be used in any competition, if that was your fancy

My discussion question- Military Press or Strict Overhead Press? I can do about 15 more with the backrest and seated when I don't need to support the weight above my head with my core, but is the added weight to the shoulders worth missing out on the stability work? This is for a person who already squats and deadlifts anyway to get that trunk work as well
User avatar #20631 to #20624 - marinepenguin ONLINE (11/09/2014) [-]
Overhead press is one of the more important lifts, so I'd rank it above military press, but if you're stuck on the OHP I'd use the military press to get your shoulders used to higher weights.
#20628 to #20624 - KungFuZerO (11/09/2014) [-]
Normally I would say do both, but if you're already doing squats and deads, you might as well stay seated and get in extra weight.

My question: According to this website, Im basically at my physiological limit for muscle growth. So now what? Just do strength training? Add in some creatine or other supp? Try cutting and go compete?
Website for reference:

im 145lbs, about 8% body fat, meaning i have 134lbs of lean mass, which is 1lb under the physiological limit for guys who are 5'5"
User avatar #20630 to #20628 - marinepenguin ONLINE (11/09/2014) [-]
I would say that you can still reach larger sizes. This is the first I've heard of suchsgenetic limits. You can always push the threshold of your bodies capacity to build muscle. I've seen guys in my small town wellness center who are at most 10% body fat, shorter then me, and 200+ pounds easy. I'd say that at your height a realistic view of your maximum would be more like 165-170. I'm 200 right now at about 13-14% body fat. There's a guy in my gym who's an inch taller, 220, and about 9% body fat. That chart says that 200 would be the max for 6'3 or 6'4. I can't argue any more then just with personal experience, but I'd take that article with a grain of salt.
#20633 to #20630 - KungFuZerO (11/09/2014) [-]
good to know, thanks
#20615 - leeuwenborgh ONLINE (11/09/2014) [-]
Dutch Ministry of Defense ?
Sure, let me first fill in this wash-list of stuff whats wrong with me !

I'm being signed up for the function Panzerhaubitze 2000 Crew ( look it up, tis a neat thing )
#20692 to #20615 - herbolifee (11/12/2014) [-]
"Bedplassen na 10e jaar"
User avatar #20617 to #20615 - unncommon (11/09/2014) [-]
I can't read the language but are you saying that you'rea member of the Dutch Ministry of Defense or you're attempting to become a member?
User avatar #20641 to #20617 - leeuwenborgh ONLINE (11/10/2014) [-]
Attempting to
User avatar #20612 - jayfizzle (11/09/2014) [-]
Today I dug up my entire front yard with a pickaxe. Due to CA drought, my fam decided not to water the grass so it died and weeds took its place. I was digging those roots out with my dad for like 3 hours. Out of curiosity, what muscle groups was I working out with all that digging/picking? Arms?
User avatar #20622 to #20612 - allofthefish (11/09/2014) [-]
That would really be a full body workout. If you were swinging the pick ax with a normal motion, you would have really worked your core (abs and obliques especially).
#20608 - anonymous (11/09/2014) [-]
Rick and Morty S01E09 Something Ricked
#20604 - anonymous (11/09/2014) [-]
So today I just finished testing my maxes after doing Wendler 5/3/1 boring but big for three months. Overall, my size gains were minimal because I only gained around 1-3 pounds. It seems like my shoulders grew the most in size (at least 2 new stretch marks) and my quads had some decent growth.
Starting maxes: SQUAT: 300 DEADLIFT: 355 BENCHPRESS: 200 PRESS: 115 @177lb
Ending maxes: SQUAT: 315 Projected at 330, I failed when I went for 325 DEADLIFT: 385 Projected at 385. I went for 405 in sumo stance even though I usually use conventional because I always was stronger with it, failed at my knees BENCHPRESS: 200 I had a bad workout and bombed every attempt I made at a new PR. PRESS: 130 My shoulders responded very well to the mix of heavy and light work, especially for not gaining much weight Overall I feel pretty satisfied with my progress, will be eating more to maximize my gains going forward
User avatar #20614 to #20604 - jokerjack (11/09/2014) [-]
Please don't take this the wrong way, but your numbers are a bit small to be running 5/3/1 I feel. That's a plan that's optimized to give you more time to recover for when the weights are really tearing at you, and unless you have the heavier modifier on the calculator the first two sets of the day are more like enhanced warmups.

I really liked what I got out of 5/3/1, But I had 100 pounds on your bench and deadlift, and 80 on your squat and press plus was training mma/kickboxing/bjj 5 days a week so I needed the extra recovery time

That's my two cents. I think you'd be better off still with a program that does 3 sets of 5 at the same weight, and maybe slow the progression to every other week rather than every week or workout if you need to.
#20619 to #20614 - baglesbites (11/09/2014) [-]
I appreciate the feedback. The main reason I chose 5/3/1 was because the intermediate level programs like madcow won't fit into my schedule because there is little to no flexibility. I also only deload as necessary to account for my recovery time still being pretty quick. To me, strength training is a marathon and if I am seeing solid progress, the slower progression does mot bother me
User avatar #20621 to #20619 - jokerjack (11/09/2014) [-]
Looking at strength gain as a very long term process is definitely a great thing to do. I get guilty at looking at short term a bit much. A month doesn't even matter, its full on 6+months and years of consistency that get you. We're all still just young and looking for quick fixes too often

By all means go for it if you like that four day lifting scheme. What I did with mine was find a calculator with the heavier option so that my first 2 work sets were closer in weight to my final one. And then I did some 3x5 with progression as my secondary. So instead of hitting the same lift again like in boring but big, I'd do the opposite as that let's me do each muscle group twice a week. Like, my Press 5/3/1 day looked like this

Press 5/3/1
pull-ups 3x~10
Bench 3x5
row 3x5
Press 3x8-10 @ 60-70%

That worked really well for me, you can probably figure out how the other days looked like, and keep in mind this is just one dude's opinion. You're clearly getting stronger and if getting stronger as fast as you can isn't a primary concern of yours (which is a really great mindset to have) then by all means keep doing what you're doing. Eat more, and maybe you can increase more than just the 5/10 each 3 weeks if you feel that cycle was a bit light.
#20605 to #20604 - baglesbites (11/09/2014) [-]
Forgot to log in Anyway, sorry for the messy and poorly organized post
#20602 - samalicious (11/09/2014) [-]
I'm a little out of shape, got some extra stomach fat, not much muscle. I've been out of shape for a good year now, so I'm just curious as to what's the best way to lose weight? Cardio? Diets?

I could use some help. I'm not used to this stuff.
#20629 to #20602 - KungFuZerO (11/09/2014) [-]
Best way to go about it is a healthy mix of cardio, weightlifting and proper nutrition (not dieting, which implies its temporary)
Count your calories and subtract 20%, this will help you lose about 1lb/week
Also, there is no spot treatment when it comes to weight loss. IF you're doing crunches, you're wasting your time
User avatar #20613 to #20602 - rainbowrush (11/09/2014) [-]
I would recommend cardio stuff. Jogging would be great, so would most other outdoor activities. Swimming, skiing, etc...
User avatar #20603 to #20602 - ilikethisusername ONLINE (11/09/2014) [-]
go for a jog everyday. either in the morning or midnight (morning is better if you can wake up early) run at least for 2 mins and then 3 mins walking, slowly you'll feel like running more. that's what i do.
User avatar #20594 - ilikethisusername ONLINE (11/08/2014) [-]
i have absolutely no confidence...i want to go to the gym so bad. i have a membership and paying $30CAD+ every month.

i want to go so bad but i have no clue what the fuck i should do. i walk in, the first thing i do is go on the treadmill, but then i realize i didn't come here just to run, i run every midnight outside anyways so what's the point. and then i just get myself confused and i walk out.

i have no clue what i should do at the gym. i'm so damn weak that my body muscles hurt sometimes if i just do 5 push ups. and oh, i can't even make it 10 pushups, i can't even make it to the goddamn ground.

what should i do? i want to build myself so bad but i have no friend to go with and i'm too ashamed to go to gym by myself and lift random weights. i'm wasting my money as well.

i look at other people and wonder to myself how they do it. so fj, what should i do? i know nothing about weight lifting.
User avatar #20653 to #20594 - connorjay (11/10/2014) [-]
Write out a plan. Follow it. 3 days a week. Preferably 4.

I used to be like you, I would go to the gym and would literally walk around thinking of what to do.

Now I have a list on my phone, which I follow and will keep following day in day out.
#20596 to #20594 - anonymous (11/08/2014) [-]
read nigga read
start here stronglifts.com
User avatar #20597 to #20596 - ilikethisusername ONLINE (11/08/2014) [-]
nigga what the fuck is this? how to do squats? i know how to do squats, like no shit.
User avatar #20598 to #20597 - derpityhurr (11/09/2014) [-]
then do them
User avatar #20600 to #20598 - derpityhurr (11/09/2014) [-]
"i'm too ashamed to go to gym by myself and lift random weights.
there's my problem. i don't know how to deal with it."

If you follow a beginners program like stronglifts, like I am, you wont be lifting random weights
You can believe that no one in the gym will be looking at you, theyve got other things to do like work out
#20599 to #20598 - ilikethisusername has deleted their comment [-]
#20591 - xgreenmaidenx has deleted their comment [-]
User avatar #20587 - rainbowrush (11/08/2014) [-]
What are some good lower back exercises without equipment? Right now, I'm in pretty bad shape, and want something I can easily work into a daily routine.
User avatar #20623 to #20587 - allofthefish (11/09/2014) [-]

not one of my personal favorites, but it can be done just about anywhere
#20601 to #20587 - anonymous (11/09/2014) [-]
Good Mornings - Just use a case of water instead or something
#20586 - anonymous (11/08/2014) [-]
How healthy is beef jerky? Low in calories high in protein. Expensive as fuck though. Seems like it would be a good snacking alternative. If only it wasn't overpriced as fuck.
#20592 to #20586 - baglesbites (11/08/2014) [-]
The only "unhealthy" thing about beef jerky is that it can be pretty high in sodium. If you want to eat it, just don't eat a lot of other processed foods that day
#20584 - unncommon (11/08/2014) [-]
Marinepenguin you beat me you bastard
User avatar #20589 to #20584 - marinepenguin ONLINE (11/08/2014) [-]
Git gud scrub
User avatar #20590 to #20589 - marinepenguin ONLINE (11/08/2014) [-]
Seriously though that's a good score.
User avatar #20595 to #20590 - unncommon (11/08/2014) [-]
Yeah, I'm happy that I topped my dad's 85. Meeting again with my recruiter on the 17th to get the ball rolling.
#20552 - dontknowme (11/08/2014) [-]
I don't know if this is the right place to post this, but I'm a jiu jitsu purple belt trying to connect with people outside salem and eugene oregon. I think it's good to get to know people in other schools. If there's anyone who does Brazilian jiu jitsu, contact me, let's be friends.
User avatar #20563 to #20552 - jokerjack (11/08/2014) [-]
Dude!!!!!! I'm a blue belt up in Michigan. Small town here so there's no actual gym, we just made a gracie garage and those of us who have done it in the past, and a few new people, get together and drill a couple technique and roll for fun and to keep the rust off.

I'm trying to get a friend ready for his first mma fight next month. Not a clue how it's going to go. He has a solid Bjj base, but really doesn't have much for striking and he's fighting lhw without a cut. It's gonna be like an early days UFC showing
#20573 to #20563 - dontknowme (11/08/2014) [-]
Hate to say it but it sounds like he might have a bad time. How big is the other guy? Does he cut?
User avatar #20575 to #20573 - jokerjack (11/08/2014) [-]
Doesn't know who his opponent is yet. My training partner isn't like a fat 205, be he isn't lean. Just built like a 5'10 powerlifter which he is. He has a 300 bench, 425 squat, and 500 some deadlift. Not sure what it'll look like if the other guy comes in to the cage at 6'3" 225 and a comic book physique

Myself and a Muay Thai guy have been working with him using just enough striking to initiate a clinch and then a bodylock takedown or trip from there. If my guy can get it to the ground and on top I'm sure he can get a sub. I just don't know if he can get it there. Our biggest concern is an experienced wrestler who uses it to stay on his feet and bang. If that looks the case, we're gonna have him pull guard and dig for the sweeps, which is still sketchy in todays mma
#20576 to #20575 - dontknowme (11/08/2014) [-]
Well he sounds fit so good luck to him. Better than flabby and playing ufc and deciding he knows what it takes as so many r-tards do these days.
User avatar #20577 to #20576 - jokerjack (11/08/2014) [-]
Yeah, that's the thing. Is he gonna get put against one of the dumbfucks who watches UFC, spars in their garage for 3 months, and then takes their first fight?

He wants to validate all his effort weightlifting and test his functional BJJ

Or is he gonna get someone who was a State level hgihschool wrestler, maybe even college, and has been cross training for a year or more now and decided to take his first fight?

A person's first ammy fight is such a hit or miss. I'm cornering the guy and doing my best but not exactly the most qualified for this. But this is the Upper Peninsula. We may be the best two fighters in the entire region lol. He's going down to WI for the fight.
#20579 to #20577 - dontknowme (11/08/2014) [-]
They actually have at least One legit gym there with duke roofus's gym
User avatar #20616 to #20579 - jokerjack (11/09/2014) [-]
Yeah, I was at Roufus for a little bit last summer (travel for work screwed me over). This fight is like 6 hours north of Milwaukee, so hopefully someone from there isn't coming up to make his debut. It's just north of Green Bay which is big enough to have some sort of gym so we're figuring it's someone like that
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