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#31036 - ephialtes (05/14/2015) [-]
Marinepenguin studbeefpile I need you bros...
I've recently started training my arms 'properly' (as opposed to lifting some weights now and then) anyway I'm lifting an appropropriate amount which I find both heavy yet liftable and I'm doing around 5 sets of 7 but I'm just not getting a significant pump... I'm tempted to drop the weight down and increase reps but that just feels wrong.
What should I do?
Ps help from anyone else would also be appreciated
User avatar #31039 to #31036 - marinepenguin (05/14/2015) [-]
Do 3-4 sets of 12-15. The first couple sets may be easy, but if you keep the rest period around a minute and don't rest during the sets, you'll find that the last two are very difficult. That's when I always get the biggest pump.

And studbeef is partially right. Compounds are good, but for good size you should pair them with high rep sets to really get the most growth.
#31040 to #31039 - ephialtes (05/14/2015) [-]
Appreciate your help man. But I've heard in the past that high reps don't build mass but add definition rather, should I just dismiss this??
User avatar #31041 to #31040 - marinepenguin (05/14/2015) [-]
That's dumb. For compound movements reps of 8-12 build tons of mass. For isolation reps of 12-15 work best.

Although you can get more defined through building muscle and losing fat, high reps has the potential to do both of those things.
#31042 to #31041 - ephialtes (05/14/2015) [-]
Thanks bro. I'll give that a try.
User avatar #31037 to #31036 - studbeefpile (05/14/2015) [-]
Drop the weight and increase the reps.

Also, if you want big arms, start benching and doing weighted chin-ups. Curls are fine, but heavy compounds will do you better in the long run.
#31043 to #31037 - ephialtes (05/14/2015) [-]
Thanks, appreciate the help
User avatar #31033 - feveryoucantsweat (05/14/2015) [-]
So if I want to get a tone body, not one of like omg he lifts but one were I can take my shirt off and look somewhat good where should I start? I'm moderately average, or what people have apparently deemed fit fat. So what's the beginning workouts I should do or just general good ways for a beginner to start.
User avatar #31034 to #31033 - leal (05/14/2015) [-]
Post a pic, and your height/weight.
At least that will give us an idea of how fit you are.
#31058 to #31034 - feveryoucantsweat (05/14/2015) [-]
about 6'7" and 2 bills give or take
User avatar #31061 to #31058 - leal (05/14/2015) [-]
2 bills?
User avatar #31064 to #31063 - leal (05/15/2015) [-]
For deadlifts/barbell rows just add 10lbs/5kg on each side so the bar is elevated and for squats/bench press/Overhead Press start with an empty bar.

Just start a program like madcow or the texas method and you'll be good to go.
User avatar #31105 to #31064 - feveryoucantsweat (05/15/2015) [-]
I uh dont know what that means
#31031 - itszyzzbrah (05/14/2015) [-]
Story time, FJ.

You guys want some motivation to fuckin lift, let me tell ya something brahs. I was driving on my way home from class the other day and it was pouring rain hard. While stopped at a red light, I saw this chubby black dude jogging on the side. He was waiting for the pedestrian light to turn green, but i couldnt help but feel sad for him. He looked around 240lbs, not too tall, and pretty much no chance of making it. Yet, the fuckin cunt was still trying. In the pouring fuckin rain, this sickkunt was doing all kinds of jumping jacks just to cut fat. He gave me more than just motivation, he gave me inspiration. If he's bustin his ass off trying so hard while having one of the most unfortunate body physique, there is absolutely no excuse for anyone else to quit because they dont feel like theyll ever make it.

That cunt made it in my heart. (no pun intended)
#31032 to #31031 - dehumanizer (05/14/2015) [-]
well its probably his own fault he got fat in the first place
well its probably his own fault he got fat in the first place
User avatar #31035 to #31032 - Draigor (05/14/2015) [-]
no shit sherlock
User avatar #31019 - cackrel (05/13/2015) [-]
I go to the gym 6 times a week for 1 hour and 30 minutes.
I want to go twice a day, same amount of time, how could I split a program to acommendate that?
Should I lift both of the times or ?
User avatar #31023 to #31019 - marinepenguin (05/13/2015) [-]
After rereading I realize that you are basically splitting your workout in half and spreading it throughout the day. But I still don't understand why you would need to do that
User avatar #31026 to #31023 - cackrel (05/13/2015) [-]
Bah, I just wanted to get more out of my program.
Train harder and heavier, recuperate over the day and then go again.
User avatar #31029 to #31026 - marinepenguin (05/14/2015) [-]
You'll feel more beat up, tired, and just overall worse. Trust me.
User avatar #31021 to #31019 - marinepenguin (05/13/2015) [-]
Why on earth would you go twice a day? Unless you are on some serious juice you could never recover quick enough for that to be a good idea.

6 days a week is almost too many times.
User avatar #31022 to #31021 - cackrel (05/13/2015) [-]
I'm not on juice D:
It's just well, I want to get more cardio and shit into my program.
And I like going 6 times a week, chest & backs - legs & calves- arms - shoulders - legs - cardio.

Would you recommend dropping the cardio day instead? Because I do cardio after all my lifting sessions, but feel like I've died after those sessions, makes me feel gut.
User avatar #31028 to #31022 - MatthewsGauss (05/14/2015) [-]
you can shorten that easily to a upper lower split twice a week because you dont need a dedicated day to do arms and shoulders
User avatar #31024 to #31022 - marinepenguin (05/13/2015) [-]
Just do cardio 3-4 times a week. Unless you are trying to lose fat it's not super necessary. I run 3 times a week after my lifting sessions.
#31014 - nimba (05/13/2015) [-]
So my gym is doing renovations
+new platforms, racks, dumbells, bigger free weights area, studio is being moved away so don't have to squat to cross fit music

-It's going to take at least a week, dozens of workmen surrounding you while you are working out and trying to move whatever machine you're on midset, hammering, drilling, sawing noises, have to spend ten minutes trying to figure out where the stuff you want to use is this morning, a lot of kit is in storage so having to make up workouts on the fly depending.

User avatar #31030 to #31014 - Draigor (05/14/2015) [-]
Sounds like a good week to take a deload
User avatar #31004 - supername ONLINE (05/13/2015) [-]
So summer vacation just started for me and I was thinking this was a good time if any to get into shape. Note while I am not completely unhealthy I can't lift for jack nor do I have access to the gym. However, I really want to try and get more fit, any one have any good suggestions for beginner workouts? Any advice would be great, thanks!
User avatar #31007 to #31004 - loomiss ONLINE (05/13/2015) [-]
Are you fat neckbeard or skinny bonebro?
User avatar #31009 to #31007 - supername ONLINE (05/13/2015) [-]
I am 5ft 9inches and I'm 152lbs if that gives you a good idea. Towards the fat neckbeard area but not super fat.
User avatar #31012 to #31009 - loomiss ONLINE (05/13/2015) [-]
Okay then yeah I'd say do some hard bodyweight exercises. (a gym membership would make life so much easier juss saying)
Do pushups with different styles(hands together, hands wide, normal)
For legs do squats lunges and some wall sits
if you can find some sort of par try practicing chin ups and pull ups. (i used to do them inside my garage on one of the beams)
you can try setting up some dip contraption or just use two chair put your legs out on one chair anr arms on the other and do dips (put weight in your lap if that gets too easy, books back of sand idc)
And jog on off days, maybe even practice sprints. do it all in the sun and get a sick tan
User avatar #31015 to #31012 - supername ONLINE (05/13/2015) [-]
Yeah, I'll try to incorporate the different types of push ups with the 3 sets the guy below told me to do and I also will try to get a bar over break to do pull ups. As for the gym I would really like to join but the problem is that there are no gyms near where I live. Which is why I am going to try and get in shape the good old fashioned way. Thanks to you to for the suggestions!
User avatar #31005 to #31004 - nimba (05/13/2015) [-]
jog, pushups, squats, dips
never workout before breakfast
User avatar #31006 to #31005 - supername ONLINE (05/13/2015) [-]
Do you have a recommendation on the sets or time? Or should I just test out how much I can do in the first place and the go from there?
User avatar #31011 to #31006 - nimba (05/13/2015) [-]
do the strength ones every day.
Also consider lunges, burpees, box jumps and making lifestyle choices like taking the stairs all the time and doing them two steps at a time.
User avatar #31010 to #31006 - nimba (05/13/2015) [-]
Do 5k maybe a couple times a week. If you're a slow as shit runner like me it will probably take you about half an hour. Start with 3 sets of 10 for the strength ones and increase your set number if/when you are able
User avatar #31017 to #31010 - loomiss ONLINE (05/13/2015) [-]
You think 5k? that seem like a lot
I run a 7 minute mile 3 times a week as my cardio. I'm not super informed though about how much cardio would mess with strength gains.
I mean the guy isn't super big or anything hell im only an inch taller and 2 lbs less, granted i don't really have any fat but still
User avatar #31027 to #31017 - nimba (05/13/2015) [-]
As long as he's not doing strength before the run it shouldn't have an impact. I agree that 5k is quite tough, but it's a target that should take about 30 mins and it's more productive to plan cardio by distance rather than time especially if it's a there-and-back run. It's easier to measure time gains against a set distance than distance gains against a set time, especially if you've got time to play with during summer.
User avatar #31013 to #31010 - supername ONLINE (05/13/2015) [-]
Duly noted, I'll start with the jogging, pushups, squats and dips with 3 sets which sems reasonable and try to work my way up. As for the lifestyle choice I agree and I have already made some changes like the always use stairs and cut the junkfood like soda. Thanks for the suggestions.
User avatar #31016 to #31013 - nimba (05/13/2015) [-]
tip: drink sugarfree soda, I've never been able to find a reason not to. pepsimax tastes at least as good as the normal version but diet coke tastes like garbage water IMO
User avatar #31018 to #31016 - supername ONLINE (05/13/2015) [-]
honestly, as much as i'd like to drink any type of soda I unfortunately have an addictive personality and would immediately give in and start drinking soda and eating crap again. So that's why I've been going cold turkey with soda and just not drinking any version. But if and when I get fit, yeah, I can see myself drinking sugar free.
#31003 - studbeefpile (05/13/2015) [-]
Cut update. Been 207 for the past couple days (losing about a lb per week). Getting a bit more vascular, a bit more defined. Goal is about 190.
User avatar #30999 - nanako (05/13/2015) [-]
Food questions! I'm cutting just now.

Is there any way to get a sort of consistency like cooking oil, or melted butter, but without all the calories?

And what's a good way to make creamy sauces also without lots of calories? I had some good results today experimenting with mixing milk and psyllium husk
User avatar #31020 to #30999 - cackrel (05/13/2015) [-]
There's some spray shit, ehm, look for the Easy cooking brand.
User avatar #31045 to #31020 - nanako (05/14/2015) [-]
Yeah that's bullshit. Using a spray is just a psychological trick to make you use less of the same fatty high calorie substance. I want something which ACTUALLY has a lower calorie density for the same mass
#31046 to #31045 - cackrel (05/14/2015) [-]
Fuck fine, let me find this shit.
Also the US is gay, if you have a product with 0.45g of fat you can round it down to 0g.
P.s. You won't find the magic bullet, steam cook everything.
Swag.
User avatar #31008 to #30999 - nimba (05/13/2015) [-]
I've recently switched to grilling pretty much everything I'd usually fry.
I'd avoid calorific sauces while cutting, something to do with liquid calories don't get registered by the brain so well.
User avatar #30993 - tentaquil (05/13/2015) [-]
Anyone else get really hungry after a work out?
User avatar #31000 to #30993 - loomiss ONLINE (05/13/2015) [-]
I am the opposite, I can never eat right after I workout. My stomach won't allow it
User avatar #30998 to #30993 - marinepenguin (05/13/2015) [-]
Yup. Every time.
User avatar #30995 to #30988 - studbeefpile (05/13/2015) [-]
Dom is bae.
#30981 - dehumanizer (05/13/2015) [-]
headeache while ecersising

anyone else had this and if you do how did you cure it?

I read about it online and it might be some serious shit ike cancer or a tumor,coudlnt lift this week from the pain....
User avatar #31047 to #30981 - nanako (05/14/2015) [-]
its likely to be either dehydration, or you're lifting too much.

drink more water, deload a bit
User avatar #30989 to #30981 - marinepenguin (05/13/2015) [-]
Could be high blood pressure.
#30992 to #30989 - dehumanizer (05/13/2015) [-]
its definetely blood related
User avatar #30982 to #30981 - Draigor (05/13/2015) [-]
what kind of exercising?
#30983 to #30982 - dehumanizer (05/13/2015) [-]
just from intence weight lifting i also get a headache when i fap
User avatar #30985 to #30983 - Draigor (05/13/2015) [-]
If you get it when you fap, then its probably something you should get checked out. Are you drinking enough water throughout the day?
#30987 to #30985 - dehumanizer (05/13/2015) [-]
yep

could it just be a flu?
User avatar #31025 to #30987 - cackrel (05/13/2015) [-]
Go check it out you fucking fag.
We love u.
<3
#30979 - friendofaf (05/13/2015) [-]
Hey guys I want new music for the gym. And Korn sounds awesome. Though they have so many albums and I don't have time to see which songs I like. Can anyone tell me their best?
User avatar #30984 to #30979 - Draigor (05/13/2015) [-]
sputnikmusic.com is great for music reviews
#30978 - friendofaf (05/13/2015) [-]
Alright guys I just bought Whey Isolate. When do I take it and how much do I take?
User avatar #30990 to #30978 - marinepenguin (05/13/2015) [-]
Have a steady stream flowing into your anus at all times. You'll need a garbage bag, a hose, some tape, and a funnel.


It's just protein man, have a shake once a day whenever.
User avatar #30975 - studbeefpile (05/13/2015) [-]
By the way guys, I legitimately want feedback on my videos. Like, any thoughts whatsoever are useful. I wanna make this stuff enjoyable, so let me know what you like and dislike.
#31001 to #30975 - ephialtes (05/13/2015) [-]
I think they're great. Honestly, I kind of like the informality and its just good that you're getting the correct info out there.
My only suggestion would be to do them a little more often, like once a week or something.

Keep it up man!
User avatar #31002 to #31001 - studbeefpile (05/13/2015) [-]
Thank you! I am definitely working on having a higher frequency. I just need to set a day that I'm usually free to do that.
User avatar #30976 to #30975 - loomiss ONLINE (05/13/2015) [-]
Not speaking on behalf of FJ, just my opinion. You should make them a little more professional like. Maybe find a nice couch and set the camera across from you, maybe put the question in text on screen. Other than that you're doing great, very knowledgeable on your stuff, maybe provide some useful articles to certain questions?
That's all I can think of, and by no means is any of it necessary but I do think it would up the production quality and make them more enjoyable, for me at least.
User avatar #30977 to #30976 - studbeefpile (05/13/2015) [-]
I intend to do that in the future, but for now I'm keeping it cool and casual. Thanks for the input!
User avatar #30991 to #30977 - packapha (05/13/2015) [-]
I agree with loomiss. Very helpful videos, just need a little pro-ness.

For next one, I have a question.
For Bicep Curls what will get me maximum gains possible. Low reps high weight or high reps low weight?
User avatar #30994 to #30991 - studbeefpile (05/13/2015) [-]
I'm gonna post another Q and A thread pretty soon, ask questions in there because I'm not gonna remember to check back here all the time.
User avatar #30973 - marinepenguin (05/13/2015) [-]
Just had the lifting equivalent of bowling a perfect game. I either lifted more weight, did more reps, or did an extra set on EVERY SINGLE MOVEMENT for my squat day.

Might be attributed to the extra rest days I've gotten recently. I hope that's the case, that way I'll get to have more days like today.
User avatar #30965 - insertclevernames (05/13/2015) [-]
anyone take preworkout? i do but im not sure if i should. i take my hyde.
User avatar #30986 to #30965 - Draigor (05/13/2015) [-]
all about dat c4
User avatar #30969 to #30968 - insertclevernames (05/13/2015) [-]
thanks brother. im on a weightloss journey right now, do you think its still a good option? i only take 1 scoop iin the morning before i workout because i have to wake up at 5 am just to be able to get to the gym
User avatar #30970 to #30969 - marinepenguin (05/13/2015) [-]
It's a personal option. Do you 100% need it? Of course not.

Is it a great boost when used correctly? Absolutely. Even for weight loss, more intense workouts = greater fatigue and weight loss.
User avatar #30971 to #30970 - insertclevernames (05/13/2015) [-]
thanks, ill keep that in mind. im new to this whole fitness thing so any advice i can get is helpfull. ive lost 33 lbs total so far
User avatar #30972 to #30971 - marinepenguin (05/13/2015) [-]
Nice job. Keep it up. Consistency and hard work trumps everything else.
User avatar #30951 - donkdynasty ONLINE (05/12/2015) [-]
Does anybody here powerlift?

Post routines etc and PR's?
User avatar #30974 to #30951 - studbeefpile (05/13/2015) [-]
I do. I've competed twice at 17 y/o (18 now)

Meet PRs are a 255 bench, 300 squat (coming off of awful injury) and a 445 deadlift.

Gym PRs are a 275 bench (w/pause) 385 squat (w/wraps - legal in my fed) and a 455 deadlift (although that's a pretty old PR, haven't maxed in a while).

I typically do all my own programming, but lately I've been too busy to do anything linear, so I've just been trying to make basic progressions each week with high reps.
User avatar #30956 to #30951 - MatthewsGauss (05/12/2015) [-]
This is my powerlifting routine pick up weight/put down weight x many
#30949 - pwnagraphy (05/12/2015) [-]
Studbeefpile here's a question for your next video which would be helpful if you could answer now

Over the past 2 months-ish I've been getting really fucking hungry during my workouts. I already know this is caused by me not eating enough and that it means I should probably eat more before working out but fuck that I'm busy. Anyway, after every workout I have my protein shake I brought with me, but that's not helping much

SO I have a nice slab of London Broil left over from last night just sitting in my fridge ready to go. I've heard of eating a post workout meal, if I just stick it in the fridge with my shake at the gym then have them both after, does that equal better gains or do I just look like a fat asshole who has to bring food to the gym?

Pic related, looks like this but a lot bigger. And mines cooked rarer
User avatar #30997 to #30949 - studbeefpile (05/13/2015) [-]
for the time being though just eat more.
User avatar #30996 to #30949 - studbeefpile (05/13/2015) [-]
Ask in next Q and A thread.
User avatar #30963 to #30949 - marinepenguin (05/13/2015) [-]
Just eat it when you get home? Are you like two hours from your gym or something?

Plus I've always been hungry after my workouts. it's completely normal to be exhausted and starving
User avatar #30961 to #30949 - nyawgga (05/12/2015) [-]
I see people bring in packs of chicken, sweet potato, and nuts all the time, and they just pick at it and eat it right in the changeroom.

Also, dont give a fuck what others think of you in the gym.... Just dont be a dick and do anything that might FUCK THEM UP
User avatar #30957 to #30949 - loomiss ONLINE (05/12/2015) [-]
I'm not stud but I'd say it kinda makes you look like a fatty. It isn't required that you eat immediately after, just get your daily nutrients, hell id say even making sure you hit a certain amount a week is all that matters, rather than day to day. But just my opinion
#30937 - friendofaf (05/12/2015) [-]
Hey guys I want a protein supplement but don't know shit. I just got off a mass gainer and I want protein without all the fat gaining. Money isn't an issue so shoot me with your ideas
User avatar #30954 to #30937 - MatthewsGauss (05/12/2015) [-]
I recommend gold standard cappachino and BPI sports Whey HD vanilla caramel long fucking name but tastes like ice cream never and I mean never buy the walmart brand stuff because it tastes so fucking bad and will make you shake like you just chugged straight liquor
User avatar #30958 to #30954 - loomiss ONLINE (05/12/2015) [-]
i was poorfag eating walmart brand for 3 months
its not that bad just dont be a pussy
User avatar #30959 to #30958 - MatthewsGauss (05/12/2015) [-]
I got vanilla that never mixed and I basically had to eat it and a chocolate peanut butter that tasted like I was tongue punching a reeses cup's fart box
User avatar #30964 to #30959 - shedinja (05/13/2015) [-]
>>#30960, throw in a banana, milk and blend, does just fine for me
User avatar #30960 to #30959 - loomiss ONLINE (05/12/2015) [-]
my chocolate never mixed well and yeah its like you gotta eat chunks of it, i suck it up for the gains though
User avatar #30948 to #30937 - lordketchup (05/12/2015) [-]
get some cheap but not shit whey, look for reviews and shit which one is best
#30950 to #30948 - friendofaf (05/12/2015) [-]
So Whey is solid enough? I'm already using creatine and have been considering whey though I don't know how it works
User avatar #30952 to #30950 - lordketchup (05/12/2015) [-]
it's just extra protein, if you feel that you already get enough protein a day then you don't need to buy it
#30953 to #30952 - friendofaf (05/12/2015) [-]
Alright no worries. Cheers m8
User avatar #30927 - cptmongtard (05/12/2015) [-]
What are you guys' supplement diets? I have 2x servings of PhD Diet Whey before a workout, and 1 after, so that's 52.5g protein, in the morning I have 1 PhD Diet Protein Bar with 25g protein in, and 10x1000mg creatine
User avatar #30933 to #30927 - thisismyhandle (05/12/2015) [-]
I use ON Gold Standard for my whey protein. I probably use it five days out of the week, either one scoop or two. Each scoop is 24g of protein.

I take a multivitamin as well
User avatar #30929 to #30927 - marinepenguin (05/12/2015) [-]
I usually have a couple scoops of pre workout before, around 2000mg of beta alanine, then drink a couple scoops of bcaas and amino acids during, and then have 5 grams of creatine right after during my meal.
User avatar #30930 to #30929 - cptmongtard (05/12/2015) [-]
Do you find that pre workouts work well? What have you found to be the best one
User avatar #30931 to #30930 - marinepenguin (05/12/2015) [-]
I really like Neon. But I'm trying a new one called Recon Ambush at the moment. So far I don't like it as much though.

I really like using preworkout, it turns mediocre workouts into great ones. And I just always perform better. Always make sure that what you're taking has beta alanine in it instead of just loads of caffeine. Beta alanine is a proven performance booster while caffeine is just an energy rush. Most cheap preworkouts are just caffeine.
User avatar #30932 to #30931 - cptmongtard (05/12/2015) [-]
Thanks, dude. I've been looking into them recently so I'll pick up some Neon!
User avatar #30928 to #30927 - cptmongtard (05/12/2015) [-]
Also does anyone know if Animal Cuts are any good? Or PhD Lean Degree Max Strength
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