Upload
Login or register
Latest users (2): explosiverectum, the one and only, anonymous(19).
Anonymous comments allowed.
89 comments displayed.
#42733 - nwbballplayer
Reply 0
(01/26/2016) [-]
What is everyone's preferred method for warming up before maxing? Whenever I've hit maxes in the past, it's just been me trying to hit a certain number for fun after doing my working sets. I'm just wondering if there's a method that works for you guys.
#42753 to #42733 - pivotmasterdmtwo
Reply 0
(01/27/2016) [-]
The hodgetwins put up a video on warming up that works for me. Do the first set with no weight at all. The second/third set is like half of what you usually do. Then the fourth and fifth are your usual weight. Then I like to take the sixth to do my max to failiure.
#42736 to #42733 - marinepenguin
Reply 0
(01/26/2016) [-]
Whenever I attempt 1rm, I usually do 5-4-3-2-1, then base my 1rm on what I got for 1. It may not be a true 1 rm, but it's close enough that I've got a general idea.
#42732 - Elk
Reply +1
(01/26/2016) [-]
I got up to get to the gym at 6 today I haven't been to this gym yet , and I looked at my phone to check the schedule just to confirm that it opens at 6. NOPE! It opens at 8 on Tuesdays and Thursdays, 1 on Saturdays, 3 on Sundays and 6 on Mondays, Wednesdays and Fridays. Whoever came up with this schedule must do a lot of drugs.
#42740 to #42732 - Draigor
Reply +1
(01/27/2016) [-]
My school gym is the same way. sucks : /
#42730 - myunknown
Reply 0
(01/26/2016) [-]
great push day, did some decline bench to start, then onto incline bench press did 2 sets with 135, did 2 sets with 185 for reps then did 3 sets of 225 1-2 reps just for a little power, and then did some incline dumbell press with the 100lb dumbells drop set to high reps with the 70's
( and when it comes to incline bench press I always go all the way down to the chest it's just whats best for my shoulder however it is the opposite with dumbells I just go deep enough for a stretch not going too deep because of shoulder problems)
#42717 - kokanum
Reply 0
(01/26/2016) [-]
I'm extremely out of shape, I need help finding workout regimens for me
I weigh 115lb, and 6'0 ft, and a liver virus ( if it matters, and sounds like it may )
#42735 to #42717 - zlane
Reply 0
(01/26/2016) [-]
>115lb
>6'0 ft
>liver virus
#42718 to #42717 - marinepenguin
Reply 0
(01/26/2016) [-]
6 foot, 115? Jeez, that's really light.

Couple things first. How severe is your liver issues? What are your goal? Do you have access to a gym? Is money an issue?
#42719 to #42718 - kokanum
Reply 0
(01/26/2016) [-]
Liver is not too much of an issue lifting, but I'm also not an expert on health.
My goal is to gain a decent enough of weight and lift my own weight
And I have access to home gym material
And money is a small issue
#42720 to #42719 - marinepenguin
Reply 0
(01/26/2016) [-]
It shouldn't be an issue for now. I'm not sure how it would affect you later on if you chose to start taking supplements and things of that nature.

What do you have available in your home gym?
#42721 to #42720 - kokanum
Reply 0
(01/26/2016) [-]
looks like a bench press, but with other stuff added.
I also have sets of weights
#42722 to #42721 - marinepenguin
Reply 0
(01/26/2016) [-]
How much weight?
#42725 to #42722 - kokanum
Reply 0
(01/26/2016) [-]
fives, tens, fifteen, and twenty fives
#42726 to #42725 - marinepenguin
Reply 0
(01/26/2016) [-]
Those aren't going to last you very long if you're going for size and strength.
#42727 to #42726 - kokanum
Reply 0
(01/26/2016) [-]
well I also have adjustable ones, I can add weights to
I can add weight'
Those are just the default ones
#42728 to #42727 - marinepenguin
Reply 0
(01/26/2016) [-]
I gotcha. The point is that when you train consistently for strength, you get stronger very quickly at first, using only 100 pounds or so of weights will get very light, very fast. I have a home gym, I know the pains of limited equipment. The very very basic equipment I would recommend is an Olympic bar and 200-300 pounds of weights.

A fairly cheaper option would be a bodyweight routine, but you won't see nearly the results from calisthenics that you would from lifting weights when it comes to building size and strength.

You could obviously run, which you'd be good at with your size, but you wouldn't get bigger or look much different.
#42729 to #42728 - kokanum
Reply 0
(01/26/2016) [-]
Alright, thanks
I'll schedule on lifting and running
#42713 - kampi
Reply 0
(01/25/2016) [-]
Hi.

What is the difference between burning calories and burning fat, and do I burn either of them by simply focusing on building muscels?

My current workout looks like this (I'm looking mostly for building muscle over enhancing them):

4-5km, 10km/h run
Sit-ups, 20 reps/3 sets
Side-to-side slam (w/ medicine ball, 8kg), 25 reps/4 sets
Back lift, 15 reps/4 sets
Squats, 10 reps/4 sets
Lunges, 10 reps/3 sets

With dumbbell (7.5kg):
Incline power partials, 10 reps/3 sets
Double bicep curl, 10 reps/3 sets
Dumbbell bench press, 10 reps/4 sets
One-arm palms-up wrist curl, 5 reps/4 sets (each arm)

I started my training in november and I'm fairly proud over what I've become, but I still feel like I'm missing something. Like, on how to get a bigger chest or more visible abs.

I would really appreciate tips and/or critisism (if I'm doing anything wrong(?)) or if you think it's just an overall good workout.
#42716 to #42713 - marinepenguin
Reply +1
(01/26/2016) [-]
You burn calories through your bodies natural processes, doing any sort of activity and through working out. A calorie is just essentially a unit of energy that you can consume.

Fat is a form of stored energy, burning calories can lead to consumption of these fat stores if you don't have any readily available in your blood, muscles, or stomach.

So while burning calories doesn't mean you are burning fat, you NEED to burn calories or consume fewer calories to lose fat. This is where the basics of bulking and cutting come into play. You need to eat fewer calories a day than you expend to lose weight, you need to eat more calories a day than you expend to gain weight.

Program is surprisingly alright, could definitely use some improvement but better than what most people would come up with on their own. Although I'm not sure what a "back lift" maybe you're thinking of a deadlift? or "incline power partial" I don't even have a guess for that one is.
#42731 to #42716 - kampi
Reply 0
(01/26/2016) [-]
So, in short, you could say fat is kind of stored calories, when it comes to exercise? Should I eat food rich with calories or fat to last longer before my training, after it or generally, or does it really matter?

To grow bigger muscels (bulking?) instead of enhancing them (cutting?) I should prioritize consuming calorie-rich food? Is that right?

Sorry if some of the sentences sound kind of odd, but english isn't my first language.

The picture on the left is back lift, the picture on the right is power partials, but I feel like I'm getting more upper back and shoulders by doing them with my arms in an L position instead of just straight down. So in the figurative position nr. 1 I hold them like I'm driving a plane, then I lift then so I in position nr. 2 look like I'm driving a Yamaha MC. It maybe already has a name, but I couldn't find any.

Thanks! If you feel like you've got some time over, I would be really happy if you could throw me some advice.

Thanks bro, you're the best.
#42734 to #42731 - marinepenguin
Reply +2
(01/26/2016) [-]
Exactly, fat is just a version of stored calories.

Calories are provided through 3 "macro-nutrients" these are carbohydrates, fats, and proteins. Carbs are where you get the majority of your energy, they're easily broken down into sugars to be used as energy. Fats are more calorie dense and harder to break down, you need them, but you shouldn't eat more than necessary. Protein is used for repairing muscle and is going to be the most important one as a person who works out.

You don't need to eat foods with large amounts of calories, you just need to eat a lot of healthier foods. So try to keep quality of food in mind over quantity, though quantity is important as well when gaining size.

And those are known as lateral raises.
#42742 to #42734 - carbohydrates ONLINE
Reply 0
(01/27/2016) [-]
People be lookin' at me like...
#42737 to #42734 - kampi
Reply +1
(01/26/2016) [-]
Wow. You know a lot of useful information...

Thank you very much for spending your time on giving a stranger advice, it's really appreciated.

Have a nice day, see ya!
#42738 to #42737 - marinepenguin
Reply 0
(01/26/2016) [-]
No problem! Feel free to stop by the board if you have any more questions!
#42710 - nwbballplayer
Reply 0
(01/25/2016) [-]
>tfw you're not doing barbell flies because lack of penor to balls ratio
#42705 - zlane
Reply +1
(01/25/2016) [-]
all beginners should do ICF 5x5. it's the fastest way to gain strength and size
#42708 to #42705 - marinepenguin
Reply 0
(01/25/2016) [-]
All beginners should use a consistent full body split that uses the most basic barbell lifts.

There's no such thing as the "best" program. But there is a basic template for good programs.
#42707 to #42706 - zlane
Reply 0
(01/25/2016) [-]
that makes me....ANGRY
#42703 - mimisiku
Reply 0
(01/25/2016) [-]
So I'd like to get some opinion on my workout. I've been doing it at least 6 days a week, with a couple of 7 days weeks , for the past month.

3 quick sets of 50 Jumping Jacks
30 Squats
2 Quick sets of High Knees
25 Pushups
20 Curls
20 Shoulder Presses
25 Crunches

4 sets of the whole thing. Also using a barbell with 50lbs on it for the squats, curls, presses.
#42704 to #42703 - nwbballplayer
Reply 0
(01/25/2016) [-]
Honestly, it's not the worst I've seen, but it's not good in my opinion. You have no back movements, which is pretty important. It's good that you have some weight to use for certain exercises, but eventually progress in terms of strength and size will stall without increasing weight, progressive overload, etc. If this is giving you the results you want right now, then by all means, keep doing it. But eventually you'll need to add exercises, increase weight, and possibly lower the amount of reps you're doing if seriously increasing strength and size is your goal.
#42711 to #42704 - mimisiku
Reply 0
(01/25/2016) [-]
I'm not so much looking for size as I am being toned. But I plan on adding weight as I go, and I am have been thinking of adding dead lifts, which I have procrastinated at but I will do it. My goal is just to get into better shape. I don't want to be Mr Schwarzenegger or Terry Crews.

I recently just started it, about 4 weeks ago. I'm 5'10 and last weigh-in I came at 194lbs.
#42714 to #42711 - nwbballplayer
Reply 0
(01/26/2016) [-]
If getting toned is what you want, then you need to understand that by doing compound movements and heavier weights, you're not gonna just get huge. Whether or not you put on a bunch of weight is more dependant on your diet than anything else. Id still advocate what I said in the previous post, and adding deadlifts is a great idea, but if you combine a good selection of exercises with progressively increasing weights, medium to high reps (like 6 to 12), and a diet that has you eating at your maintenance calorie level, you'll be toned before you know it. Good luck man
#42700 - teoberry
Reply 0
(01/25/2016) [-]
hello friends, i need a little advice on fixing my bench grip as it's fucking weird. as a heads up i don't normally do flat barbell bench, usually just incline, for flat i do dumbell press. anyways, when i flat bench my wrists get completely fucked. my right wrist stays at a straight angle to my forearm, with my arm and the bar being perpendicular to each other. now my left wrist, on the other hand (lel), goes different. it bends back to create a 90 degree angle with my forearm and therefore is pretty much paralell with the bar. it doesnt really hurt, but it doesn't seem like its doing me much good either, so any tips or anything to make it better? btw that's just how it naturally goes, it's hard to force my left wrist to go perpendicular
#42723 to #42700 - anon
Reply 0
(01/26/2016) [-]
Are your arms the same length?
#42724 to #42723 - teoberry
Reply 0
(01/26/2016) [-]
yeah, no noticable difference.
#42712 to #42700 - marinepenguin
Reply 0
(01/25/2016) [-]
That sounds fucked man. If you have trouble maintaining a neutral wrist position, look into some wrist wraps or something. Is it just with heavier weights or no matter what?
#42715 to #42712 - teoberry
Reply 0
(01/26/2016) [-]
no matter what. i don't notice it much on incline or decline when i do it, just flat, which is strange. ill check out the wraps tho
#42697 - softlyrustled
Reply +2
(01/25/2016) [-]
#42690 - WATCHAGUNADOBOUTIT
Reply 0
(01/25/2016) [-]
Hey guys I think I'm going to end up doing a routine like this one www.ironmanmag.com.au/training/training-tips/58-the-hercules-workout-a-three-days-per-week-full-body-program-with-a-twist

any advice or opinions on this? I don't want to 5x5 as I said a couple days back, but I've been doing some research and I think this fits me. I might exchange some exercises, but I'm not sure yet other than deaflifting because I don't like that exercise.
#42698 to #42690 - myunknown
Reply +1
(01/25/2016) [-]
I recommend doing deadlifts, even if you keep it light and keep the reps high
#42696 to #42690 - baglesbites
Reply +1
(01/25/2016) [-]
At a glance the workout seems pretty good. If you really don't want to deadlift (not even a Romanian deadlift?) I'd recommend doing hamstring curls and back extensions to make sure you're still hitting hamstrings and lower back directly. The biggest thing about programs is picking one you enjoy and can stick to.
#42686 - victorsin
Reply 0
(01/25/2016) [-]
Hi guys I have around 3 months in diet. No smoke and no drinks at all... I won't smoke anymore at least in the rest of 2016 (I hope I have the balls), but I love to drink.
What can I drink occasionally? low carb beer like michelob? or whisky like my bro bro told me to? or what?
#42691 to #42686 - WATCHAGUNADOBOUTIT
Reply 0
(01/25/2016) [-]
What anon said, I have a sister who diets pretty well but she drinks a lot (vodka and other girl drinks) and she doesn't get that it still has calories in them. Best of luck tho
#42692 to #42691 - victorsin
Reply 0
(01/25/2016) [-]
I was 95kg now I'm 87 with a lot, a lot less fat and I can only see a lil bit of fat in my lower back. My diet consists of fish with steamed veggies, chicken breast, white rice, oats, eggs, water, no salt, no sugar, gnc vitamins, iso-100 protein and nano vapor preworkout.
I got more gains eating well and feeling like starving. Than eating bad and feeling like bulking. It's just a matter of perseverance and desire. I crave it.
Thanks I will just take one beer or one sip of whisky and that's it.
#42694 to #42692 - WATCHAGUNADOBOUTIT
Reply +1
(01/25/2016) [-]
Nice man. Dieting is the key to looking and feeling healthy. I've fallen off the wagon as I become an engineering student, but I really have to get back on track.
#42695 to #42694 - victorsin
Reply 0
(01/25/2016) [-]
I feel ya. I'm a nurse student and between school and work I had to get a special bag to keep my meals warm/cold all day. It sucks, but nothing is easy.
#42688 to #42686 - anon
Reply +1
(01/25/2016) [-]
Drinks are awful for dieting, but I don't recommend completely cutting cod turkey because you most likely won't stop. I do recommend stop smoking though, for obvious reasons.
www.details.com/story/the-best-and-worst-booze-for-weight-loss

Basically anything in moderation is aight, but you really have to focus on limiting intake if you're serious about dieting.
#42689 to #42688 - victorsin
Reply +1
(01/25/2016) [-]
Thanks a lot this really helps.
#42678 - victhree
Reply 0
(01/24/2016) [-]
About 5 days ago, we were doing jump rope in P.E. and I suddenly hurt my back. After a while of it being fairly painful it stopped, but when I tried jumping again, it hurt. Not as much as to completely stop me from doing it but enough to make it really uncomfortable. It's been like that with running, jumping, getting up and similar stuff for almost a wekk, with no signs of it going away.

Have you ever had this? Does it disappear over time or should I see someone about it?
#42680 to #42678 - heeveejeevees
Reply 0
(01/25/2016) [-]
Most likely it's a sprain from your lower back muscle. I'd advise you to check your doc about it, might be something serious, like a spine injury.
#42672 - myunknown
Reply +1
(01/24/2016) [-]
been doing thumb less seated rows with the thick bar grip i'm loving what it's doing for my grip and forearms
#42699 to #42672 - baglesbites
Reply +1
(01/25/2016) [-]
Thumbless grip is simply the best grip. I have small hands for a guy my size and some lifts just feel better without the thumb. Wish I had fat bars tho
#42701 to #42699 - myunknown
Reply 0
(01/25/2016) [-]
I agree, I do thumb less for most of my rowing and pull down movements. it has helped a lot
#42679 to #42672 - marinepenguin
Reply 0
(01/24/2016) [-]
I wish I had the equipment to do that shit.

Only two more weeks til I do.
#42681 to #42679 - myunknown
Reply 0
(01/25/2016) [-]
You getting stuff for the home gym? or are you relocating
#42682 to #42681 - marinepenguin
Reply 0
(01/25/2016) [-]
I leave for military training, and I'll have a huge gym I'll be able to go to.
#42683 to #42682 - myunknown
Reply 0
(01/25/2016) [-]
damn brotha air force right?
#42684 to #42683 - marinepenguin
Reply 0
(01/25/2016) [-]
Yessir. Can't wait.
#42685 to #42684 - myunknown
Reply +1
(01/25/2016) [-]
very nice, you studly bitch you
#42665 - itskennyandjosh
Reply 0
(01/24/2016) [-]
I'm thinking about putting my old weight bench in my room again, but if i do i'd need something so the weights don't crush my hands together, anywhere i could get something like that?
#42669 to #42665 - softlyrustled
Reply 0
(01/24/2016) [-]
I'm not sure I really understand your question. Elaborate?
#42670 to #42669 - itskennyandjosh
Reply 0
(01/24/2016) [-]
Well it's an old weight bench, but it works, and the bar doesn't have anything keeping the weights in place
#42671 to #42670 - softlyrustled
Reply 0
(01/24/2016) [-]
It's missing it's collars? Find out the size (standard or olympic) and buy some new ones.
#42662 - cackrel
Reply 0
(01/24/2016) [-]
So, I've got a problem.
I just fucked up my winter bulking phase and now my fat % is way too damn high. (It's 27.7%) and I'm 102kg.
What do?
#42666 to #42662 - marinepenguin
Reply 0
(01/24/2016) [-]
How the hell do you fuck up that bad? What point were you bulking from? Once you hit at the MOST 20% you should have stopped.
#42668 to #42666 - cackrel
Reply 0
(01/24/2016) [-]
I call it not measuring your weight nor body fat over the winter.
Yeah, I fucked up I know.
#42664 to #42662 - cackrel
Reply 0
(01/24/2016) [-]
Want to smash 15% off it by next summer, doable?
#42667 to #42664 - maddboiy
Reply 0
(01/24/2016) [-]
massive cut and shit loads of cardio, try HIIT
#42654 - Elk
Reply +2
(01/23/2016) [-]
When everybody is giving themselves double chins but yours is authentic
When everybody is giving themselves double chins but yours is authentic
#42655 to #42654 - Elk
Reply +1
(01/23/2016) [-]
Comment Picture
#42650 - asotil
Reply 0
(01/23/2016) [-]
R8 my workout

Saltbag carries 40lbs 50ftx8
Shovel Press 18x20
Deficit Icelift 8x10
Single arm SNO Pulls 4x8
Finish with Stair-Melters 20x20
#42656 to #42650 - nwbballplayer
Reply 0
(01/24/2016) [-]
Ice cold/10. If you ever need a training partner, I hear Santa Claus and various polar bears are available.
#42651 to #42650 - adunsaveme
Reply 0
(01/23/2016) [-]
You can get a much better workout fighting the forces of the darkness for just $40
#42657 to #42651 - asotil
Reply 0
(01/24/2016) [-]
I swear to god you fucking follow me
#42658 to #42657 - adunsaveme
Reply 0
(01/24/2016) [-]
wrong
#42649 - nwbballplayer
Reply 0
(01/23/2016) [-]
I haven't attempted a deadlift max since around august, which coincidentally is when I started deadlifting more than 2x a year because faggotry and being a bitch. Just finished doing 350 for a couple sets of 6. 4pl8s is so close I can touch it my friendos
#42661 to #42649 - asotil
Reply +1
(01/24/2016) [-]
It's doable

I hit my first 405x5 the other night, felt godlike despite my phone shutting itself off halfway through rep 5 so only most of it is recorded
#42659 to #42649 - myunknown
Reply +1
(01/24/2016) [-]
make it happen cap'n
#42645 - myunknown
Reply +3
(01/23/2016) [-]
Alright gentleman. Off the ground clean and press with 185lbs

( I had no one go with me so I had to ask some random guy to record so damn awkward)
#42687 to #42645 - anon
Reply 0
(01/25/2016) [-]
why didn't you drop the weight
#42693 to #42687 - myunknown
Reply 0
(01/25/2016) [-]
At that particular gym the floors aren't really that padded, so you gotta control it a little more. my other gym is better suited for that stuff tho
#42673 to #42645 - marinepenguin
Reply 0
(01/24/2016) [-]
Looked almost like a full power clean before your press, still pretty good though.
#42674 to #42673 - myunknown
Reply 0
(01/24/2016) [-]
the most i've ever done was 205lbs my goal is 2pl8s
#42675 to #42674 - marinepenguin
Reply 0
(01/24/2016) [-]
Power clean or hang clean?
#42676 to #42675 - myunknown
Reply 0
(01/24/2016) [-]
Just clean and press, I generally don't do those other movements too often because I do it mainly as a shoulder pump exercise
#42677 to #42676 - marinepenguin
Reply 0
(01/24/2016) [-]
Ah okay.
#42646 to #42645 - myunknown
Reply 0
(01/23/2016) [-]
and if anyone wants to know my current bw is 175 lbs