Click to expand
Latest users (2): dvmaster, MatthewsGauss, anonymous(15).
What do you think? Give us your opinion. Anonymous comments allowed.
User avatar #28184 - studbeefpile (03/23/2015) [-]
Hit a big PR of 250 for 3, 3, 2 (all paused). Was hoping to get 3x3, but 250 for 3 paused was a PR anyway, so I was happy with what I got. I have a video of one of the sets, I might put it up later if anyone's interested in seeing it.
User avatar #28185 to #28184 - marinepenguin (03/23/2015) [-]
Noice brah.
User avatar #28173 - methylgroup (03/23/2015) [-]
Is it exclusively guys on here? I feel like I never see girls on here asking for fitness advice or sharing their progress. I know the vast majority of FJ is male, but still. It'd be cool to hear a different perspective.
User avatar #28174 to #28173 - marinepenguin (03/23/2015) [-]
Nanako is female. A few girls have come to ask for advise like mariopimp, but I'm pretty sure Nanako is the only consistent female on the board.
User avatar #28224 to #28174 - mariopimp (03/24/2015) [-]
I realized if I stopped drinking soda I'd lose a shit ton of weight without having to workout (lost 8 pounds in one week 130.7 down to 122.5) WOOOO lol
User avatar #28350 to #28224 - hoponthefeelstrain ONLINE (03/25/2015) [-]
I haven't had a soda in months and not a damn thing changed... on top of consistent workouts :c
User avatar #28225 to #28224 - marinepenguin (03/24/2015) [-]
That always helps!
User avatar #28197 to #28174 - nanako ONLINE (03/23/2015) [-]
i'm not exactly a regular here, i mostly jkust pop in for help whenever something goes horribly wrong D:

i'm a regular e;sewhere on FJ though, this place has kind of become my new /fit/
User avatar #28226 to #28197 - marinepenguin (03/24/2015) [-]
Well you're around enough to where I knew you were a girl and I could recall your name.
User avatar #28175 to #28174 - methylgroup (03/23/2015) [-]
Oh, really? I had no clue. This whole community is pretty small.
User avatar #28176 to #28175 - marinepenguin (03/23/2015) [-]
Yeah it is small, but I enjoy knowing everyone and being able to see everyone's progress.
User avatar #28177 to #28176 - methylgroup (03/23/2015) [-]
True. It makes it easier to ask for advice and all around friendlier.
User avatar #28180 to #28177 - marinepenguin (03/23/2015) [-]
Although the group has changed a lot. I've been here since the board was first created and there was mexicanfood as the biggest contributor, very rarely has the same group of people stuck around for more than 6 months or so, which makes me like studbeefpile, he's been on the board a long ass time.

Although it's neat to go back and look at super old posts, I was benching like 175 and squatting barely 225 when this board first came around.
User avatar #28182 to #28180 - methylgroup (03/23/2015) [-]
Hahaha, that's what I do now.
User avatar #28183 to #28182 - marinepenguin (03/23/2015) [-]
You'll get there. Took me two years to get from that to where I am now. The more you learn and the better your technique gets, the faster the gains start to come.
User avatar #28161 - marinepenguin (03/22/2015) [-]
So today I'm going to switch up my leg day workout. Normally I do 3-4 alternating sets of leg extensions and Romanian deadlifts, but I'm going to start doing front squats, lunges and maybe some other unilateral leg work while still doing back squats for 5-8. My workouts have gotten a little sporadic lately for work reasons, so I had to stop my sets of 20, but I'm up to doing several sets of 5-8 with 285-295, which is a big improvement. We'll have to see how this new layout goes.
User avatar #28159 - KillinTime (03/22/2015) [-]
hey fj, quick question

what's a good amount of time to rest between sets? atm I'm doing 5 minutes rest for every 25 minute set.
User avatar #28172 to #28159 - studbeefpile (03/23/2015) [-]
It completely depends on your goals. For bodybuilding/pump work, 90 seconds is the way to go. For powerlifting/performance work, upwards of a few minutes is the way to go. When I was getting online coaching from George Leeman, he had me waiting a minimum of 3 minutes rest between sets.
User avatar #28160 to #28159 - marinepenguin (03/22/2015) [-]
90 seconds between sets is the standard usually.
User avatar #28156 - hsm ONLINE (03/22/2015) [-]
How to determine if i'm lifting more weight than i should?

I've been doing that 5x5 program and my deadlift has gone up, its still shit but its gone a lot higher than it was. But i've been told to lift lighter weight because even though i am able to complete my set, my form deteriorates close to the end. I also dont wanna fuck my back up so there's that.

There's another issue tho, i dont know how much weight should i drop and when should i start increasing it again. I wanna go a little light but not have it be turn 2easy4me.

im deadlifting 95kg btw
User avatar #28163 to #28156 - Draigor (03/23/2015) [-]
Which 5x5 program?
User avatar #28164 to #28163 - hsm ONLINE (03/23/2015) [-]
Day 1: Squats, Bench press, Bent-over barbell rows and a few chinups if i feel like it
Day 2: Squats, Deadlift, Over-head Press and some ab training if i feel like it

Alternate the days with a 1 day break between them
User avatar #28165 to #28164 - Draigor (03/23/2015) [-]
That sounds like Stronglifts. Is that what you're running, or is it just a coincidence?
User avatar #28166 to #28165 - hsm ONLINE (03/23/2015) [-]
ye boi, doing it the stronglifts way and it seems to be working. Apart from the deadlift which is why this thread exists
User avatar #28167 to #28166 - Draigor (03/23/2015) [-]
Nice, its a solid program. In the Stronglifts pdf, Mehdi talks about deloading. When you fail to complete your required reps, you take 10% off the lift and build your way back up. Think of it as 1step back and 2 steps forward. Deloading 3 times in a row for a certain weight means you should switch from 5x5 to 3x5 for that particular lift. I highly recommend reading this stuff in the pdf in order to get all the details correct.
Form will always deteriorate towards the end due to fatigue. The hard part for beginners is knowing whether or not the form breakdown is significant enough to cause injury. You can upload a video of your set to a form critique group on facebook, r powerlifting(reddit), or even fj (although very few have actually uploaded here).
User avatar #28168 to #28167 - hsm ONLINE (03/23/2015) [-]
alright thanks man, i'll read the pdf and throw some weight off the bar. Aint gonna make a video of myself but i guess i can ask someone at the gym to spot me
User avatar #28157 to #28156 - derpityhurr (03/22/2015) [-]
drop 10%, start increasing whenever you complete the set
#28131 - nanako ONLINE (03/22/2015) [-]
Help! My barbell needs replaced

i use a crappy hollow steel 1 inch barbell, i knew it'd need replaced eventually (i never bought it). Today while doing overhead press, i failed a set, dropped the bar, and it hit the safety bars a bit too hard. Both ends are now horribly bent,

Picture related, this camera angle doesnt exactly show it. Deadlifting is wierd now,it rolls around til it curves upwards. if anyone wonders, there's 70kg on that, deadlift weight, amgirl

So anyways, i need recommendations for a replacement. I want an olympic bar, which weighs 20kg. And ideally, is 7 feet long. this bar is 6 feet and its a bit too short for my power rack

my budget is poorfag, but i'll stretch to what's necessary in order to get something that won't bend in a few months
User avatar #28162 to #28131 - nanako ONLINE (03/22/2015) [-]
ok question. Why are most of the bars i'm looking at still thin in the middle, and only 2 inches at the end parts? shouldn't it be thick all the way along?
User avatar #28143 to #28131 - studbeefpile (03/22/2015) [-]
Definitely go olympic. You can find decent deals for that kind of thing on Amazon, and Academy Sports usually has pretty good deals (if you have those wherever you live).
User avatar #28153 to #28143 - nanako ONLINE (03/22/2015) [-]

but my problem isn't really of where to find one (ill probably go with ebay or amazon)

my problem is knowing what to buy. I want a specific recommendation that fits my needs
-Weighs 20kg
-7 feet long
-not crap

the last one is important, and also very subjective. I need something that won't bend or break again.

i'm hoping to spend under £100 on it
#28158 to #28153 - fefe (03/22/2015) [-]
if you are in England/Uk try www.strengthshop.co.uk/bars/olympic-bar.html i got one and very good bar for the price
User avatar #28141 to #28131 - Draigor (03/22/2015) [-]
Shiiiieeet that sucks. I don't have a home gym but I'm sure studbeefpile or marinepenguin could help
User avatar #28139 to #28131 - derpityhurr (03/22/2015) [-]
check kijiji or craigslist or something
User avatar #28108 - theprokiller (03/22/2015) [-]
I need advice for losing weight. Im pretty high up there, don't wanna reveal the numbers, but let's say i'm a bit beyond obese. I have no problem with exercising, like, no movement restriction or anything of the sort so there's that. from august 2014 to december i lost 32 pounds, but gained it back within a few weeks of moving in with my relatives. It wasn't that hard, and I'm sure i could do it again, and a few people from my work play basketball twice or so a week that i go to. Are there any BIG foods i can cut down on, and what kind of foods can i eat during the day? What's a good starting workout to lose weight (i DO NOT want to gain muscle by lifting, not until i reach my target weight) Etc etc. I have a friend that lifts and he said he could help me with a diet but only if i show i can lose weight first.
User avatar #28124 to #28108 - marinepenguin (03/22/2015) [-]
If you are as heavy as you claim, running is a bad idea, you'll really hurt your knees. Stick to swimming and walking if you want to exercise.
User avatar #28122 to #28108 - beatmasterz (03/22/2015) [-]
Cut out any processed food and junk food. Eat only healthy "normal" food like ground beef, chicken, veggies, rice, pasta, oats etc. Eat lots of protein found in meat and dairy and ease on the carbs.

Calculate your TDEE (you can google it) and eat 500 calories below it. Consistency is key. Do cardio stuff like running, swimming and biking. Avoid weights until you're below 20% bodyfat.
User avatar #28144 to #28122 - theprokiller (03/22/2015) [-]
What about starchy stuff? I like potatoes and corn (im pretty sure potatoes are bad tho) and can i use equal/splenda in unsweet tea with a non-negative effect? also, i work at McDs and for break i have a parfait and low fat milk, which altogether is like 250-300 calories, and thats all i eat through the day until i get home where i'll eat dinner, is that a bad idea? anything i can eat at work that's healthier? My friend eats a grilled chicken patty every day after work. Also, are diet sodas okay? I like them, and am not sure if they are okay to help me lose weight. Thanks for the response! and one last thing, is running really a bad thing? i'm on my feet literally 7 hours a day, and i HURT when i get off how should i deal with that? ( i have special insoles too so yeah :/)
User avatar #28147 to #28144 - beatmasterz (03/22/2015) [-]
What exactly hurts? If your feet hurt some new shoes are recommended, for back pain deadlifts help.
User avatar #28148 to #28147 - theprokiller (03/22/2015) [-]
Well, its my legs. My feet are sore and i have pain in them, but my legs are the biggest problem. I've tried 3 different shoes all with the same result so i'm sure it's the weight problem. no back pain tho
User avatar #28149 to #28148 - beatmasterz (03/22/2015) [-]
Then your legs probably aren't muscular enough to carry all the weight. So losing weight and building leg muscles would probably improve that.
User avatar #28146 to #28144 - beatmasterz (03/22/2015) [-]
Potatoes are fine, so is corn if it's not sweetened. MCD is incredibly bad for so many reasons. Whole milk is ironically better than low fat milk (because they replace the fat with carbs for flavoring). You can boil some eggs or smear some sandwiches to take with you. It doesn't really matter how much you eat and at what time, though breakfast is a good idea to give you some energy for the day. Any type of soda is bad (but one or two every week isn't gonna kill you).

And remember to have one cheat day a month to bear with everything.
User avatar #28150 to #28146 - theprokiller (03/22/2015) [-]
boiled eggs are good to eat? I LOVE them. and yeah i understand mcds is horrible, i eat there very scarcely because i know ill ruin myself.
User avatar #28151 to #28150 - beatmasterz (03/22/2015) [-]
Yes eggs are good sources of protein and fat. But if you have high blood cholesterol they might damage you if you eat a lot of them.
User avatar #28152 to #28151 - theprokiller (03/22/2015) [-]
surprisingly, a recent doctors visit, (about 2 months ago) didn't show too high of cholesterol or blood pressure DESPITE my family being diabetic. So its either gonna happen soon or its already happened and im not aware of it. (tho my doctor did say it would be a good idea to start losing)
User avatar #28155 to #28152 - beatmasterz (03/22/2015) [-]
Hm alright, well figure it out soon if you want to keep eating eggs. If your cholesterol checks out then you can eat as much of them as you want.
User avatar #28115 to #28108 - dvmaster ONLINE (03/22/2015) [-]
If your numbers are so bad you can probably lose weight just by changing your diet, find out how many calories you need to maintain your current weight and eat 250-300 calories below that. Like the other guy said do some cardio, walk/run for an hour and then increase the speed or add some weight. Obviously you want to cut out soda, sweets, cookies (anything that's processed and has lots of sugars), eat lots of vegetables and whole foods.
User avatar #28145 to #28115 - theprokiller (03/22/2015) [-]
If it comes down too it i can post the numbers and even a picture if I have to ( to help some people get a better idea of what im workin with) I just REALLY want to lose this weight
User avatar #28110 to #28108 - suddenk (03/22/2015) [-]
If you want to lose weight do cardio. Walking, running, and biking. As for food. Steamed vegetables. My favorite is broccoli.
User avatar #28120 to #28110 - marinepenguin (03/22/2015) [-]
Running for someone who is obese is a terrible idea.
User avatar #28101 - pwnagraphy (03/22/2015) [-]
So I have a frighteningly perfect split on my lifts right now

510 Deadlift
405 Squat my fucking groin
And 315 Bench

18, 285, 23% BF
Finishing up a jar of Gold Standard Whey Chocolate master race then moving on to Russian Bear 5000 reviews.bodybuilding.com/Vitol/Russian_Bear_5000_Weight_Gainer/
Using 3 scoops of C4 for Pre-Workout Winter only because my mindset becomes "No it's shitty out lets just stay home and play 3rd Strike
Diet is a lot of red meat, chicken, pasta, and Ramen because poorfag

I do not give even the slightest fuck about looking toned or muh 4 minute mile for those who are about to say "OP lose weight you fat fuck". I just wanna be strong as fuck while not using steroids for as long as physically possible. So the problem here is that I'm having some trouble with bench recently. Thursday I only got 255 for 2 instead of my usual 5. Got it off my chest about 2 inches and the fell down on rep 2. Rep 1 always comes out perfect, but after that I develop Parkinson's disease for the rest of the set. More Rep work? Or change up my workout?
User avatar #28140 to #28101 - lordketchup (03/22/2015) [-]
no m8 anything more than 5 reps is cardio you might accidently lose the fat
User avatar #28142 to #28140 - pwnagraphy (03/22/2015) [-]
Losing the fat isn't a problem, I could care less. The problem is "What if by doing it like this I'm not getting as strong as I would have from this?"
User avatar #28102 to #28101 - pwnagraphy (03/22/2015) [-]
Oh yeah, and stats thread
User avatar #28112 to #28102 - marinepenguin (03/22/2015) [-]
The sad thing is I don't know a single one of my maxes definitively. I have some estimates, but I'm always doing 5-12 on all my lifts.
User avatar #28109 to #28102 - Draigor (03/22/2015) [-]
Gooood stuff.

405 squat
420 deadlift
265 bench (t&g)
203 lbs bw

Just bought a 10lb bag of Gold Standard chocolate and its delicious. I'm not much of a bencher, but it seems like most people respond well to extra volume for any upper body movement.
User avatar #28116 to #28109 - envinite (03/22/2015) [-]
What's t&g ?
User avatar #28118 to #28116 - Draigor (03/22/2015) [-]
As opposed to a paused bench
User avatar #28117 to #28116 - Draigor (03/22/2015) [-]
Touch and go
User avatar #28094 - studbeefpile (03/21/2015) [-]

George Leeman just broke the American Deadlift record with a 909 pull at 23 y/o.

Video should be up sometime tonight.
User avatar #28138 to #28094 - lordketchup (03/22/2015) [-]
what a manimal
User avatar #28099 to #28094 - pwnagraphy (03/22/2015) [-]
Suit or no suit?

Also he roids. Frequently
User avatar #28103 to #28099 - studbeefpile (03/22/2015) [-]
Of course he does? Literally All high level athletes do.

No suit, this was RAW.
#28105 to #28103 - pwnagraphy (03/22/2015) [-]
I know they do but still. I'm training for World Strongman but I really don't want to use steroids, so maybe someday someone will set a raw record without steroids

I know they do but still. I'm training for World Strongman but I really don't want to use steroids, so maybe someday someone will set a raw record without steroids
User avatar #28123 to #28105 - beatmasterz (03/22/2015) [-]
Lel. Do you think you can be natty and beat people who roid? Just hop on gear once you're close to your natty limit and keep training.

Remember to eat clen and tren hard.
User avatar #28119 to #28105 - Draigor (03/22/2015) [-]
I enjoy your optimism
User avatar #28097 to #28094 - hardstylehobo ONLINE (03/22/2015) [-]
fuck yeah, babyslayer!
#28095 to #28094 - baglesbites (03/21/2015) [-]
Inhuman. It seems like records are being shattered by the young guys. Eric Lilliebridge has insane squats in his early 20s, Eddie Hall just set the strongman deadlift record of 1017 and he's not even 30.
User avatar #28096 to #28095 - marinepenguin (03/22/2015) [-]
Improvements in knowledge of how the body works, more efficient training, and more effective supplements as time goes on will continue to make poundages go up. Lifting has only been a serious sport for 40-50 years. We haven't even gotten close to our max potential yet. I wouldn't be surprised if we were seeing 1200-1300 pound squats within 20 years.
User avatar #28098 to #28096 - studbeefpile (03/22/2015) [-]
I honestly don't know about that. With how much more likely injuries become when you get into the higher numbers like that, I would tend to doubt that we ever see those numbers (at least any time soon). There are a lot of guys that aren't nearly as close to their potential as they could be due to injuries and such.

I will say that if we were ever to see someone pull 11-1200 it would probably be George (if he doesn't get hurt).
User avatar #28111 to #28098 - marinepenguin (03/22/2015) [-]
Good points, but I still believe that eventually we'll find that a thousand pound squat or an 1100 pound pull is nowhere near our upper limit. Injuries are more common the heavier you go, true, but as time goes on we'll also learn how to better rehab and even prevent these injuries from occurring in the first place.

In 1946 the deadlift record was 650 pounds and It wasn't too long ago that a 900 pound deadlift was considered unachievable. It wasn't even reached until 1982. And a thousand pound pull wasn't reached until less than 10 years ago. It's not coincidence that once a record is broken, many others start lifting similar weights or easily lifting what was once a world record. Human psychology holds us back. We consider a lift or a number unreachable, but once we find out that it's in fact reachable, it doesn't become so difficult. One good example is that for the 100m dash, a time of under 10 seconds was thought impossible,and once someone finally got under 10 seconds it started happening all the time. That psychological barrier was broken.

So my whole point is that powerlifting is a young sport compared to most others, it hasn't reached the point yet where we are scratching at the top of our genetic potential, I believe that it'll be a couple decades before we start to hit our limits as humans.
User avatar #28125 to #28111 - studbeefpile (03/22/2015) [-]
It has nothing to do with psychological barriers, it's about smarter training and the genetic elite finally coming into the sport. The 10s 100m dash was broken once those African dudes found out the thing they did every day was considered a sporting event. That number was broken because the genetic elite finally got into the sport. The person with the greatest genetics to play baseball probably never played baseball. The person with the greatest genetics for lifting probably never lifted seriously. However, with the rise in popularity of the sport we're seeing more and more people getting into it, which of course increases the number of genetically gifted lifters getting serious about it as well. The guy to hit 650 on the deadlift back in the 40s probably worked his ass off to get there, but chances are his genetics weren't that great for it. When 900 was hit by Ed Coan (I think that's who it was...), that was an example of hard work meeting great genetics. Ed Coan was physically built to Deadlift. Now we see beasts like George Leeman who is 6'3, and pulling 700lbs (without drugs) when he was a teenager. People like that are pretty damn close to being the genetic limit for this sort of thing, and we're seeing more and more lifters like them rise to the top. The reality of the situation is that if they are in fact the top, we probably aren't going to see much better numbers than what they're putting up, for a while.
User avatar #28128 to #28125 - marinepenguin (03/22/2015) [-]
I think we disagree on that. It's true that people more genetically gifted are getting into the sport. But human knowledge of our physiology, stronger and more effective supplements, and just the fact of exceeding what we think is impossible also has to come into play.

Also going off on a bit of a tangent here, but what if we start genetically engineering people to be stronger, faster, smarter, I wonder what kind of inhuman strength we could engineer into an individual.
User avatar #28134 to #28128 - studbeefpile (03/22/2015) [-]
You're definitely right about the increase of supplement efficiency (to a degree).

As far as genetically engineering people to be stronger...who knows man. There's only so much human bones can handle, and unless we start replacing skeletons, I don't think we'll get super far....honestly something about that just seems wrong anyway....
User avatar #28135 to #28134 - marinepenguin (03/22/2015) [-]
Well in my opinion there are very few limitations. Bones can be made more sense, tendons more durable, muscles more dense and efficient (high numbers of mitochondria, protein synthesis in overdrive, etc)

Ethics aside. It is interesting to think about.
User avatar #28136 to #28135 - studbeefpile (03/22/2015) [-]
I mean yeah, but once we start doing surgery to make people stronger, I think we're getting away from the point of training....
User avatar #28137 to #28136 - marinepenguin (03/22/2015) [-]
No you aren't understanding me. There's no surgery here. I'm talking genetic enhancement. Before the person is even born, they'll be changed genetically.

So that George Leeman being the top 1% would be easily exceeded and even common.
User avatar #28121 to #28111 - compared ONLINE (03/22/2015) [-]
Thanks for using a comparison, hope you have a wonderful day!
User avatar #28126 to #28121 - studbeefpile (03/22/2015) [-]

you're a goose
User avatar #28127 to #28126 - compared ONLINE (03/22/2015) [-]
a goose?
User avatar #28132 to #28127 - studbeefpile (03/22/2015) [-]
Yes, a silly goose!
User avatar #28133 to #28132 - compared ONLINE (03/22/2015) [-]
User avatar #28129 to #28127 - marinepenguin (03/22/2015) [-]
A silly goose!
User avatar #28130 to #28129 - compared ONLINE (03/22/2015) [-]
User avatar #28077 - marinepenguin (03/21/2015) [-]
Managed to pause bench 190 for 5 on my last set. I'm starting to pause bench easily what I struggled with on regular bench not too long ago.
User avatar #28093 to #28077 - studbeefpile (03/21/2015) [-]
Das it mayne.

Keep it up, one day you'll be hitting 225 for 5 paused....then 275......then........the world......
#28068 - tonkkax ONLINE (03/21/2015) [-]
How do i start going to gym? I'm 16yo 6'5" 211lbs. I know almost nothing about exercising except that doing many light exercises is better than heavy few and to do stretches afterwards so your muscles don't get sore.
User avatar #28085 to #28068 - suddenk (03/21/2015) [-]
16yo and 6'5". you should start playing Basketball. But you should start light and then change to heavy sets once you begin to get accustomed to the movements.
User avatar #28087 to #28085 - tonkkax ONLINE (03/21/2015) [-]
I don't want to give those minigolfers the satisfaction of guessing my hobbies right.
#28084 to #28068 - europe (03/21/2015) [-]
"Stretching so your muscles don't get sore"
What, where did you hear this?
#28086 to #28084 - tonkkax ONLINE (03/21/2015) [-]
well if i don't warm up properly or do some stretches after exercise i might as well be paraplegic the next day.

hear from whom? Every PE teacher i've ever had, that's who.
#28090 to #28086 - fefe (03/21/2015) [-]
You're supposed to stretch before
User avatar #28345 to #28090 - zallaz (03/24/2015) [-]
actually I find that stretching before allows me to lift noticeably less than when i don't stretch, you just need to warm up properly and start with light weights
User avatar #28088 to #28086 - europe (03/21/2015) [-]
If you're going to do heavy weightlifting you'll be sore eitherway
#28089 to #28088 - tonkkax ONLINE (03/21/2015) [-]
I wasn't planning on becoming senator armtrong, just fit.
#28091 to #28089 - baglesbites (03/21/2015) [-]
Heavy is relative. Europe is right, you're going to be sore regardless of what you do the first few times you work out. Stretching after a workout helps keep you from getting overly tight but the soreness you get will be around until your body adjusts. You don't need to have a 500 pound squat to be healthy but combining weight training with cardio is optimal for health.
User avatar #28071 to #28068 - studbeefpile (03/21/2015) [-]
That information is....uh, wrong.

Heavy compound movements are definitely the way to go (although you will definitely want to start light to learn the form.

You're gonna wanna learn how to properly perform the Bench Press, the Squat, the Deadlift, the Overhead Press, and the Barbell Row. Drilling form for all these movements will take a couple weeks, but it's a necessary first step. Once you've got that done, you can check back here (mention me so I see it, or leave a comment on my profile) and I can write you a novice program to get you started.

For now, Here's a play list where you'll find tutorials on each of the movements I mentioned above.


Each time you go to the gym, pick 2 or 3 of those movements to practice, and use only the barbell (no extra weight). Perform 5 sets of 10 reps, focusing on perfect form and proper breathing. (should be done 4 or 5 times a week) Once you've done that for 2 weeks, then we'll get started on a program.

These movements are the most efficient for building both size and strength at the fastest rate possible.
User avatar #28076 to #28071 - tonkkax ONLINE (03/21/2015) [-]
Well i do know how to make those basic exercises, but it's just that i still have the feeling that i have no idea what I'm doing. According to the google's KG to LBS calculator, i can benchpress about 99lbs as my max and 66lbs as something I'd do exercises with during high school gym lessons (that i no longer have since the idea of going to gym on my own).
User avatar #28092 to #28076 - studbeefpile (03/21/2015) [-]
My advice doesn't change. I still recommend that you do exactly what I said.
User avatar #28114 to #28092 - tonkkax ONLINE (03/22/2015) [-]
Yeah, i'll think about that.
User avatar #28067 - brackgrapple (03/21/2015) [-]
Is that Shawn t workout worth trying? the T25 or whatever?
User avatar #28083 to #28067 - thisismyhandle (03/21/2015) [-]
My stepfather and uncle do those workouts. They'll help you lose weight and get a bit stronger, but they're more cardio/plyometrics than anything else. If you want to get swole, hit the weight room. If you want to lose weight, you can try T25, or you can hit the weight room. Lifting weights and losing weight will give you a better-looking body in the end, though.
User avatar #28080 to #28067 - marinepenguin (03/21/2015) [-]
Never heard of it.
#28063 - fefe (03/21/2015) [-]
been dieting and exercising for 4 months and have only lost 5lbs. What am I doing wrong?
User avatar #28065 to #28063 - Draigor (03/21/2015) [-]
You're measuring progress in terms of lbs lost. Has your overall quality of life improved? Have you gained muscle? Are you following a routine that will actually yield results? These are just a few questions you need to take into account. Give us some details so we can help you out brehhh
#28070 to #28065 - fefe (03/21/2015) [-]
I have been losing inches and gaining a bit of muscles im just wondering why the fat isn't changing at all. My hips stick out more and my waist tapers a bit more, my ass is fuller and i lost the one roll I had so now I'm just working with an oversized muffin top. But why isn't the scale moving? Why am I gaining mucked but not losing fat?
User avatar #28081 to #28070 - marinepenguin (03/21/2015) [-]
It sounds like you're doing a good bit of both right now. Keep going with what you're doing, except try to eat just a little less, or add in some conditioning work like HIIT or something. That will promote fat loss and keep you going on some muscle gains.
#28113 to #28081 - fefe (03/22/2015) [-]
Why isn't the scale moving though? And I eat 750 less calories than I burn daily.
User avatar #28078 to #28070 - Draigor (03/21/2015) [-]
what kind of workouts are you doing?
#28062 - fefe (03/21/2015) [-]
Good way to git gud at long distance?

I will explain why.

First of all, I am fat, and my posture is shit. I am gonna start walking and working out my back to get my posture in check, and loose a few pounds in the process, so I can start effectively running.
Second of all, I wanted to take up running becuase I know that it releases endorphins into your system if you run alot, and I like to feel good, so why not be healthy in the process.
Also, if I got fit, then I would have no issues getting women, and running alot can help with that.
#28052 - baglesbites (03/21/2015) [-]
185 for 20 on squats was pretty brutal today. This was my first workout where the weight of the bar was heavier than I was (weighed 180.5 lbs this morning) and the set lasted at least 30 seconds longer than the last one. Had to cut out hamstring curls because the doms I had seemed to be from them in particular and that was an issue this workout.
I also started in low bar and on my 15th rep the bar kind of moved up my traps into a more high bar position, kinda scary
User avatar #28066 to #28052 - Draigor (03/21/2015) [-]
Nice, low bar is hella awesome
User avatar #28029 - studbeefpile (03/20/2015) [-]
Each and every one of you that deadlifts conventional needs to do a 6 week training cycle with high rep sumo.

I recently went back to doing my heavy sets conventional, and my ability to use my hips at the top of the movement has increased ridiculously. I'm am absolutely certain this is because of all the sumo work I did strengthening my hams and glutes, as well as me naturally learning how to properly thrust my hips at the top of the lift(as a result of learning and training sumo).

Before doing sumo for a while, the worst part of my conventional dead was the lockout. Even on my warm up sets at 315, I would still slow down dramatically at the last portion of the lift. No longer, and I'm sure it's because of all the work I did with sumo.
User avatar #28100 to #28029 - pwnagraphy (03/22/2015) [-]
I hit a 510 conventional last wednesday. Every time I've tried Sumo I just can't seem to find the right feel of it and end up getting maybe 375 for 3 or 5. Have you been doing Hack Squats and Leg Sleds? Bulgarian Splits?
User avatar #28104 to #28100 - studbeefpile (03/22/2015) [-]
Nope. None of those things. Just Sumo.

My advice would be to start really light, like, with 225 and just bang out a bunch of reps. Do some research and really make sure you're getting into a good position (a lot of people have misconceptions on how to pull sumo).

Nice deadlift btw. How old are you?
User avatar #28106 to #28104 - pwnagraphy (03/22/2015) [-]
I'd ask someone at my gym but I've literally never seen anyone deadlift/squat/bench in the entire time I've been there except one guy who squatted 825 and broke the nice bar. Generally when I try it I'm at the bottom of a squat with my legs as wide as I can, hands aligned with shoulders. I get out a few reps and then I just feel my back fall forward on it's own

User avatar #28107 to #28106 - studbeefpile (03/22/2015) [-]
There's plenty of good information online dude.

You're probably starting with your hips too low. You should feel slight tension on your hamstrings before initiating the pull - same as conventional. You should also experiment with stance width. Not everyone should go super wide, a lot of guys stand just outside of their arms, some guys go with their toes nearly bumping the plates. It's different for different people.

I'm 18 as well, but my dead is only 455 atm. Tryinna hit at least 500 in my next meet in august. We'll see.
User avatar #28032 to #28029 - thisismyhandle (03/21/2015) [-]
Sumo deads are cool

If you find a way for me to do deads without any hypertrophy in my legs I'll start doing them again tomorrow
User avatar #28033 to #28032 - studbeefpile (03/21/2015) [-]
It's generally a good idea to do legs after deadlift day.

A good split structure is

Push (Bench)

Pull (Deadlift)

Rest day

Push Variant (OHP, CG Bench)

Legs (Squat)

Rest day

Rest day
User avatar #28034 to #28033 - thisismyhandle (03/21/2015) [-]
I don't see how doing squats later in the week than deadlifts will keep either exercise from blowing my legs up like balloons.
User avatar #28035 to #28034 - marinepenguin (03/21/2015) [-]
Why don't you want to get bigger legs?
User avatar #28039 to #28035 - thisismyhandle (03/21/2015) [-]
They're too big relative to my waist to actually fit properly into pants. I thought this problem would be fixed by losing weight but that wasn't the case. I lost fat at the same rate in both spots, and now I'm like 8 or 10 pant sizes smaller but still have the same problem. Basically, I have to wear a 34-36 inch waist pant to get around my quads/ass but my waist is actually more like 30-32.

My goal is to be athletic, look good, and be healthy overall, and my legs are hurting the first two aspects of that goal, so I'm trying to shrink them to better fit my ideal proportions while keeping them strong/explosive with sprints and plyos. For now, I feel that this is enough for my legs, and if I start doing squats or deadlifts again my legs will blow up and not do anything for me.
#28069 to #28039 - fefe (03/21/2015) [-]
First of all, damn son how big are they? And secondly yeah you shouldn't not train your legs because of this. the biggest problem all lifters face is finding pants that fit. You find a pair that works buy all they have, besides that just wear shorts and sweats
User avatar #28082 to #28069 - thisismyhandle (03/21/2015) [-]
I haven't measured them in a while, but I've always had "tree trunk" legs. Even when I've been in decent fighting shape for BJJ I always had that as an advantage because most guys at our level couldn't grab on to them that well.

As far as the pants thing, I have no problem locating the relaxed fit jeans and a belt to match. The problem is that I think super bulky legs, especially on somebody like me with an upper body that is certainly underdeveloped relative to my lower body, look bad.

The main reasons I work out are health, athleticism, and looks, and I don't play sports like football anymore, so having large legs can be kind of a disadvantage. If anything, I would like to condense my legs and maintain strength/get stronger, if possible.
User avatar #28041 to #28039 - marinepenguin (03/21/2015) [-]
Thats why they made belts and sweatpants.

Having big legs makes you look more athletic in my opinion, just look at major athletes, legs are always huge and gives you a higher threshold for athleticism. Faster sprints, bigger jumps, and more explosiveness. Muscle equals strength and power, and strength and power is athleticism.
User avatar #28044 to #28041 - thisismyhandle (03/21/2015) [-]
The thing with belts is I have to make them tight to the point where the fabric around my waist gets scrunched up and looks terrible. I do love me some sweatpants tho

I get what you're saying about the big legs, but I actually disagree. I feel that legs like the ones that football players have don't look good at all, unless you also have a massive upper body a bf% low enough to keep even a reasonable amount of fat off of your legs. That's more of an opinion thing though.

I know that you have more potential strength if you lift more, but honestly my explosive strength needs a lot of work as of now, so I was planning on holding off until May or June and seeing if my athletic ability gets better, worse, or stays the same, and then adding lower body lifts accordingly. I might go for a club running team at school, so if my running is suffering from my non-squatting and non-deadlifting I'll just go back to doing those early enough to get 3-4 good months in before we even start practicing.

User avatar #28045 to #28044 - marinepenguin (03/21/2015) [-]
Well having a big lower body and small upper body or vice versa never looks good. Gotta have both to get a good X shape to ya.
User avatar #28047 to #28045 - thisismyhandle (03/21/2015) [-]
Well that's what I mean. My legs are naturally pretty big (even my calves, which have been large since I was very young) so training both my upper and lower body at the same level seems counter-productive to getting an ideal shape.
User avatar #28040 to #28039 - studbeefpile (03/21/2015) [-]
How much can you squat?
User avatar #28042 to #28040 - thisismyhandle (03/21/2015) [-]
Last time I back squatted (about 7 weeks ago) I did 285 for 3 sets of 5. I mostly do Bulgarians though
User avatar #28043 to #28042 - studbeefpile (03/21/2015) [-]
Thats not nearly enough to have serious issues with leg size. Just get relaxed fit jeans, and keep training your legs.
User avatar #28048 to #28043 - thisismyhandle (03/21/2015) [-]
You tell me to keep training legs. How then? People trust your opinion around here, so how do you lift on leg day if you are more worried about explosiveness than pure power?

I've tried squatting/DLing traditionally and doing sprints/plyos in the same time period (for sports mostly) and the mass I put on in my legs seems to outpace my capacity to increase explosive strength purely from the non-lifting exercises. I've tried this with both heavier weight (to failure/just before failure) and lighter weight (to try to do more "explosive" reps). I did not get faster or jump higher with either lifting method.
#28051 to #28048 - baglesbites (03/21/2015) [-]
If you want power and avoid any extra leg mass train primarily in the 1-3 rep range with emphasis on moving the weight as fast as possible. Combine power cleans and pause squats with deadlifts and you'll build some powerful legs with only the necessary size gains. Don't completely rule out high reps, though. They can really help you blast through plateaus and a bigger muscle has more potential for strength and power.
User avatar #28053 to #28051 - thisismyhandle (03/21/2015) [-]
Is there some rule of thumb to give an idea of how much weight to use for such a low amount of explosive reps? Like, should you try 10% below what you would lift for a normal 1-3 rep set?
#28055 to #28053 - baglesbites (03/21/2015) [-]
I would stick to 80 or 85% of your max if that's the bulk of your work. I know there's people who train at 60 or 65% as assistance work but that's after heavy sets. I'd do more research if I were you, this is something I'm not all that familiar with and don't want to mislead you.
User avatar #28056 to #28055 - thisismyhandle (03/21/2015) [-]
Alright cool, thanks man! Ill look into it.
User avatar #28049 to #28048 - studbeefpile (03/21/2015) [-]
You would have 2 separate days for leg training.

The main lift for the first day would be pause squats with a lighter load (6-10 reps comfortably accomplished), followed by standard front squats.

The main exercise for the second day would be jump squats, followed by box jumps, and sprints.

You'll get fast as fuck and gain glorious hops. I weigh 208 right now and I've got some pretty mad hops all things considered.
User avatar #28054 to #28049 - thisismyhandle (03/21/2015) [-]
Sounds good, I'll try it out and see how my body responds. No deadlifts or power cleans at all though? I feel like those (should be) perfect for this kind of stuff.
User avatar #28058 to #28054 - studbeefpile (03/21/2015) [-]
I was solely referring to training your legs. Deads do get your hams involved, but they're mostly a back movement. Power cleans are good too, but like I said, I was only talking about legs.
User avatar #28059 to #28058 - thisismyhandle (03/21/2015) [-]
Oh, got you. I put deads and squats together in my mind as "lower body:, and power cleans are close enough for me I guess. Cheers though
User avatar #28050 to #28049 - studbeefpile (03/21/2015) [-]
*6-10 reps per set
User avatar #28027 - cptmongtard (03/20/2015) [-]
2 repped 170kg today, fucking chuffed. Bodyweight is 70kg
User avatar #28028 to #28027 - cptmongtard (03/20/2015) [-]
Should probably mention it was deadlift
#28013 - baglesbites (03/20/2015) [-]
For all of you with chicken legs poor calf genetics
User avatar #28018 to #28013 - marinepenguin (03/20/2015) [-]
I considered posting this. Did I make you start looking at tnation stuff?
#28023 to #28018 - baglesbites (03/20/2015) [-]
Yeah most articles are perfect length for me to read while eating breakfast. A lot of the authors tend to push products like they're some sort of miracle elixers which kind of nags me a bit.
User avatar #28024 to #28023 - marinepenguin (03/20/2015) [-]
Yeah tnation is partnered with biotest and pushes stuff like mag10 bars and certain intraworkouts. But I just ignore that and pay attention to the info that's actually important. I've gotten the vast majority of my knowledge from the articles and forums there. The shugarts, thibaudeau, and a couple others always have great stuff.
#28025 to #28024 - baglesbites (03/20/2015) [-]
I understand they need to make their money and all but when I read an article on the Bradley Cooper workout plan for American Sniper, it felt like people in the comments believed he did it naturally. How anyone can believe someone can put on 40lbs of lean mass in a couple months naturally regardless of training and supplements is beyond me
User avatar #28026 to #28025 - marinepenguin (03/20/2015) [-]
I've read several things about how biotest sells specfic mixes and stuff for professional athletes and those willing to pay that is way more potent than what they release commercially, which I believe. But 40 pounds of mostly muscle in about 6 months is tough to believe, even with a top notch diet and the best supplements and training regiments. Plus it said he was training several hours a day, which makes me think he had to be on something more.
#27995 - Mward (03/20/2015) [-]
Hello FJ Fitness. Right now i'm Cutting for a convention (Shirtless Cosplay) As well as summer. I think it's going well, but I want your all opinions, and also I want some insight as to what muscles are lacking and what I should focus on for my next bulk. This picture is from the other day. (Was supplementing with Creatine, so have a water belly pooch)
User avatar #28009 to #27995 - Draigor (03/20/2015) [-]
Good shit mayne
User avatar #28006 to #27995 - marinepenguin (03/20/2015) [-]
You look okay when it comes to size, and you are pretty lean. But if you were wearing a shirt I'd never be able to tell that you worked out. I understand that you are cutting for a cosplay right now, but in the future you may want to consider a serious bulk and putting on some mass.

Not shooting your current progress down, just some constructive criticism.
#28010 to #28006 - Mward (03/20/2015) [-]
That is actually how I feel about myself, my first year I was too afraid to put on any weight and it REALLY cut back on my gains, I really hesitate to even call it a bulk. Last year the only reason I got any definition was because it was first year gains. I do plan on going really hard this year (My second bulk) now that I know what i'm doing. Which muscles do you think i'm lacking in? (This picture is practically exactly one year ago)
#28012 to #28010 - marinepenguin (03/20/2015) [-]
This was me in January of 2014, I was 170ish pounds at that pound after gaining 25 pounds.
User avatar #28072 to #28012 - teoberry (03/21/2015) [-]
heheh i know this was sent to a lady
User avatar #28073 to #28072 - marinepenguin (03/21/2015) [-]
Yeah, my girlfriend. I thought I was pretty big.
User avatar #28075 to #28073 - teoberry (03/21/2015) [-]
all good dawg, we're all guilty of that
User avatar #28011 to #28010 - marinepenguin (03/20/2015) [-]
You aren't afraid to put on weight, you're afraid to lose your abs. Cut that shit out. Abs are easy to get when you have a good amount of muscle mass. I was in a very similar condition about a year ago, and looked very similar actually.

If you don't eat to where you are constantly stuffing yourself, you won't gain too much fat. If you feel like you're gaining more fat then you'd like, add in some conditioning to burn more calories. I've done that for two years and I've gained 60 pounds while still holding onto a more lean figure.
User avatar #28015 to #28011 - Mward (03/20/2015) [-]
And I am really appreciating the feedback.
User avatar #28014 to #28011 - Mward (03/20/2015) [-]
I can respect that, but I have to disagree. That issue was my "First" Bulk. From last year to this year I put on 30 pounds and just got my abs back like... Two weeks ago after a 3 month cut xD I know what i'm doing now, i'm just more interested in what muscles I need to work more to "Even" out. Like if something is lacking.
User avatar #28020 to #28014 - marinepenguin (03/20/2015) [-]
If you want a serious look into if you are disproportionat, we'd need more photos. Preferably back, legs, and front, with a couple different poses. The average selfie makes its hard.
User avatar #28017 to #28014 - marinepenguin (03/20/2015) [-]
And I'm over 200 now with abs still, I forgot to mention that.
User avatar #28016 to #28014 - marinepenguin (03/20/2015) [-]
It's hard to tell from those few photos, but everything seems fine.

If you aren't trying to gain a bunch of weight then fine, don't let me talk you into it. I'm just saying that a slow bulk while remaining lean is possible if that's what you are concerned with.
#28004 to #27995 - baglesbites (03/20/2015) [-]
Focus on eating a few steaks and lifting some weights.
User avatar #28005 to #28004 - Mward (03/20/2015) [-]
I do, I hit my gym 3-4 times a week. And I love me some red meat.
#27996 to #27995 - Mward (03/20/2015) [-]
And just for Reference: This is me about two years ago when I decided i really wanted to get into shape. I am getting pretty happy with the results, but I still want some feedback and where i'm lacking
#27993 - jackieboo (03/20/2015) [-]
Hello friends!!
So, today marked (hopefully) the last day i spend not exercising
so for the past few years, i've been slowly gaining weight, from like 140 to 150, to 160, and the past two or three months it's really been picking up speed
right now i weight about 194 pounds at 5'10", and I wanna lose weight
I have a very basic idea of what to do, but I thought it might really help to get advice from people i could talk to about it
Exercises, diet, etc, if anybody knows anything helpful about weight loss i'd really appreciate it
thanks in advance, and if there's anything else you need to know please ask!
User avatar #27997 to #27993 - Mward (03/20/2015) [-]
What does your diet look like right now? And also whats your activity in the day like?
User avatar #27999 to #27997 - jackieboo (03/20/2015) [-]
Right now, diet hasn't gone anything specific, more, avoiding things obviously unhealthy
I've been trying for a while to eat less meats than i have to, and i managed to stop eating family bags of snacks so that's good

Daily activity: go to school, do school, walk back
i haven't been the most active person i can admit that, the 2 miles walk home was probably my main source of exercise
the few bits of exercising i have done have been pretty much all in the house, without any real routine
up until recently i don't think i ever really had to worry too much about weight, so immm not too in touch with fitness
User avatar #28002 to #27999 - Mward (03/20/2015) [-]
I would say to start out just do 1500 - 1600 calories per day. 200 grams of carbohydrates, 160 grams of Protein, and like 20 grams of fat. For carbs really just try to avoid "White" And go for "Brown" The darker the better, Try to have it between six meals through the day, and avoid Saturated and Trans fats. This with cardio and you should see some good starting results within the next week or two.
User avatar #28021 to #28019 - marinepenguin (03/20/2015) [-]
Delicious delicious bread
User avatar #28000 to #27999 - Mward (03/20/2015) [-]
If you just want to lose weight then it's really just a matter of do more than you eat. For just starting out I always like to keep it very simple to see how your body reacts, (It can always be changed later) First off we'll find your BMR (Base metabolic rate, how many calories your body burns just to exist basically) So your weight x10 (1940).
If you eat below this number of calories per day, you'll lose weight. If you add more excersize the number goes up and you'll lose more weight. If you don't have much time to gym just do like 30 minutes of cardio 3-4 times a week with your heart rate above 140bpm. Keep in mind eating 1900c per day vs 1940c with no cardio will lose you weight, but it would take a very long time. That's just taking drops out of a bucket if that makes sense.
User avatar #28001 to #28000 - jackieboo (03/20/2015) [-]
thank you very much!~
i really appreciate it
User avatar #28003 to #28001 - Mward (03/20/2015) [-]
Anything to help.
 Friends (0)