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Online User List [+] Online: (2): baglesbites, marinepenguin, anonymous(2).
asd
#43986 - frankstein
Reply 0
(03/23/2016) [-]
where the hell should i start towards getting moderately fit? not overweight, no access to gym or equipment because of situation/money
#44071 to #43986 - ieatbengay
Reply 0
(03/25/2016) [-]
what the other guy said won't make you fit, it will build muscle
#44084 to #44071 - frankstein
Reply 0
(03/26/2016) [-]
thats what i'd like atm, so we good.
#43988 to #43986 - Sewallman ONLINE
Reply +1
(03/23/2016) [-]
Pushups, sit ups, tricep dips, planks, squats, calf raises, leg lifts, and pick stuff up you find heavy more often.

That's the best advice I can give you for excersizes without equipment. But you may not see best results.
#43996 to #43988 - frankstein
Reply 0
(03/23/2016) [-]
I can make it work, thanks.
#43984 - anon
Reply 0
(03/23/2016) [-]
Anyone know of a good website for figuring out a diet schedule?
#43979 - beyondthebatman
Reply 0
(03/23/2016) [-]
Are BCAAS worth it? Do anything? And is the anabolic window really that big of a deal?
#43983 to #43979 - marinepenguin ONLINE
Reply 0
(03/23/2016) [-]
I personally love BCAAs and they're one of my top supplements. I use them as an intraworkout.

I wouldn't worry about the Anabolic window much, as long as you get a decent meal in within an hour or two.
#43985 to #43983 - beyondthebatman
Reply 0
(03/23/2016) [-]
Any recommended brands?
#43991 to #43985 - marinepenguin ONLINE
Reply 0
(03/23/2016) [-]
I liked First when I was at home. GNC has some decent brands, more expensive though. Most brands are generally going to be okay. The only one I've not liked is Amino Energy.
#43966 - helpful
0
has deleted their comment [-]
#43960 - caramelizedwesley
Reply 0
(03/22/2016) [-]
Hey guys, I plan on starting to get fit tomorrow and I'm wondering:
Is it better to lose fat and then gain muscle or to lost fat and gain muscle simultaneously?
Also, what diet would you recommend for someone who has been diagnosed as a "supertaster" certain foods cause me to get ill once they touch my tounge, like greens and black coffee, and how many calories a day should I start off with? I'm currently 6'5 and ~300 pounds, mostly fat, but I'm looking to lose enough fat and gain some muscle for a more "bear" type body. Any help would be appreciated.
#43969 to #43960 - dealwithitfagg
Reply +1
(03/22/2016) [-]
I've heard something about intermittent fasting, this might be interesting for you. I can't tell you a lot about it, since I haven't really looked into that yet.
dailyburn.com/life/health/intermittent-fasting-methods/

What you can also do:
You start to burn fat after 20 minutes. So I think you should walk an hour everyday before breakfast. Before breakfast because otherwise your body is busy with digesting the food and not burning fat. Further try to do some weighttraining every other day.
Eat about 2000 kcal the days you don't do weightraining and the days you do about 2300 kcal.
#43968 to #43960 - nwbballplayer
Reply +2
(03/22/2016) [-]
Right now you're in a position to lose fat while building muscle with pretty decent success. Full body workouts 3x per week are great. Throw in some cardio, even if it's just walking, a few times a week. As for diet, which is the most important, keep protein high, carbs low, and fats low to moderate. Lean meats like chicken are great. Eggs and certain nuts are great for fat and protein. As for carbs, brown rice is my go to, but you'll need to experiment with different foods because of your condition. Your diet is what will make or break your plans.
#43953 - baglesbites
Reply +2
(03/22/2016) [-]
What's everyone's favorite time to get to the gym? Assuming you had no restrictions on time or obligation s to attend to? I'm a night owl and love starting my workouts around 8-9pm and feel my strongest around that time of night.
#43981 to #43953 - asotil
Reply 0
(03/23/2016) [-]
Anytime between 2 and 5 because it means I avoid highway traffic
#43975 to #43953 - ieatbengay
Reply 0
(03/22/2016) [-]
around 12 so I can fit in 2 meals or breakfast+snack beforehand and then have the rest of the day to whatever I want

If i go too early i feel weak and if i go too late i feel like it uses much more valuable hours of the day
#43973 to #43953 - Draigor
Reply +1
(03/22/2016) [-]
6 AM duuuude
#44015 to #43973 - baglesbites
Reply +1
(03/24/2016) [-]
I used to go around 7am and that was early enough. Apparently there are more people at my gym at 7 am than after 8pm, so hooray for that.
#43965 to #43953 - the one and only
Reply 0
(03/22/2016) [-]
During summer 7-9 at night

During winter midday.
#43958 to #43953 - marinepenguin ONLINE
Reply 0
(03/22/2016) [-]
Same, mainly cuz it's cooler in the summer.
#43956 to #43953 - toasterstrudle ONLINE
Reply +1
(03/22/2016) [-]
I wish I could go late at night but my gym only stays open till 9:30. At my old gym me and my buddy used to go at like, 2 am so we could be loud and fuck around
#43955 to #43953 - nwbballplayer
Reply 0
(03/22/2016) [-]
I'm the same. I get the gym on average at 830 or 845
#43952 - nwbballplayer
Reply +3
(03/22/2016) [-]
Leg day has easily become my favorite 2 days of the week. DLs 390lbs 3x3 and then pause squats with 285 2x10 and 315 for 5. I just want to make studbeefpile proud.
#43964 to #43952 - studbeefpile
Reply 0
(03/22/2016) [-]
Sounds like you excel in the squat. Low bar or high bar?
#43967 to #43964 - nwbballplayer
Reply 0
(03/22/2016) [-]
Low bar. I find that my stabilization and power in the hole is much better, and I can move heavier weights. High bar never felt comfortable, but that being said, I haven't done them in a while.
#43970 to #43967 - studbeefpile
Reply 0
(03/22/2016) [-]
High bar is a more difficult squat, but it has a lot of benefits. You have to do more mobility work to get comfortable with them, but it pays off.

Honestly, I think all lifters should train high bar at some point. If you're already deadlifting, your low back and hams are already getting some good attention, and then you go and only low bar squat, and WHERE THA QUADS?. Most people that only squat low bar tend to have an issue with their hips shooting up because of leg weaknesses. High bar tends to fix that.

I think if you trained high bar for a while, you'd see a big carryover to your low bar. It's just a matter of getting mobile enough to perform deep, olympic style squats.
#43971 to #43970 - nwbballplayer
Reply 0
(03/22/2016) [-]
Honestly, I think the main reason I switched to low bar, at least initially, was because high bar was putting unwanted pressure on my spine. However, this could be because my bar placement was off and/or my traps weren't as developed.

In terms of quad development, I tend to do some leg press at least once a week, but that's mainly where it ends. My leg days usually don't consist of a ton of exercises, and I've always has above average leg development (hooray for dad genetics), so I've never felt the need to do a lot of other exercises. Front squats are interesting though. Ive done them several times and liked them, but not consistently to see progress or carryover.
#43959 to #43952 - toasterstrudle ONLINE
Reply +6
(03/22/2016) [-]
we all do
#43974 to #43959 - marinepenguin ONLINE
Reply +3
(03/22/2016) [-]
This is Asotil tier content. My side's .
#43980 to #43974 - asotil
Reply +2
(03/23/2016) [-]
I am a tier now?

My time has come
#43963 to #43959 - studbeefpile
Reply +3
(03/22/2016) [-]
Look at that small-arm-having asshole.
#43951 - anon
Reply +1
(03/22/2016) [-]
Does anyone know the police academy physical test? I'm applying next summer but I want to get a head start to lose weight and get accustomed to the training regiment. Does anyone know how many miles you need to run or what kind of obstacles are in the physical test?
#43972 to #43951 - KungFuZerO
Reply +1
(03/22/2016) [-]
Its different for every department, but in general its endurance situps and pushups, 165lb body drag, obstacle course (hurdles, 6ft wall, balance beam, etc) and 1-1.5 mile run.
#43904 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
Drank 800 calories worth of chocolate milk last night. Might make a habit out of it.
#43954 to #43904 - toasterstrudle ONLINE
Reply 0
(03/22/2016) [-]
Am I a bitch for preferring strawberry?
#43982 to #43954 - asotil
Reply +1
(03/23/2016) [-]
Fuck you
#43957 to #43954 - marinepenguin ONLINE
Reply +1
(03/22/2016) [-]
Yes
#43949 to #43904 - unncommon
Reply 0
(03/22/2016) [-]
What's up bud? Long time no see.
#43950 to #43949 - marinepenguin ONLINE
Reply 0
(03/22/2016) [-]
Shiiiiit dude, what have you been up to?
#43976 to #43950 - unncommon
Reply 0
(03/22/2016) [-]
Nothing much man, what unit are you with?
#43977 to #43976 - marinepenguin ONLINE
Reply 0
(03/22/2016) [-]
I'm in tech school, 343rd training squadron in Lackland AFB Texas. I'm about halfway though Security Forces training, which has been super fun. Didn't you leave for Army Basic or something last summer?
#43993 to #43977 - unncommon
Reply 0
(03/23/2016) [-]
Yeah I've been out of basic for a little while. Getting waived for early promotion (ceremony tm). Also getting an interview for Division Honor Guard tomorrow. I'm in 101st Airborne Division (Air Assault).
#44002 to #43993 - marinepenguin ONLINE
Reply 0
(03/23/2016) [-]
That's freaking kickass.
#44041 to #44002 - unncommon
Reply 0
(03/25/2016) [-]
Interview went great, all I have to do is finish Air Assault school and I'm in. Fucking sweet.
How's Tech School going though, know where you'll be stationed?
#44043 to #44041 - marinepenguin ONLINE
Reply 0
(03/25/2016) [-]
Tech schools been cake. It's just been a lot of pointless rules and idiots making everything difficult. Ill be heading home after I graduate since I'm Guard instead of active. I'm based out of Scott AFB though.
#43928 to #43904 - Elk
Reply 0
(03/21/2016) [-]
As post-workout or just because?
#43929 to #43928 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
Just cuz it was available.
#43921 to #43904 - baglesbites
Reply +1
(03/21/2016) [-]
I've been drinking about a quart a day for the last 2 weeks. I highly recommend it.
#43930 to #43921 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
Doubt I'll be able to make it an every day habit, but maybe every other day.
#43918 to #43904 - nwbballplayer
Reply +1
(03/21/2016) [-]
Chocolate milk is God tier.
#43917 to #43904 - asotil
Reply 0
(03/21/2016) [-]
Throw some Gold Standard in it, now you have super protein
#43931 to #43917 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
Good idea
#43910 to #43904 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
That's not too many sugars for you?
#43922 to #43910 - alicorn
Reply 0
(03/21/2016) [-]
good chocolate milk isn't disgustingly sweet, same for milk with fresh strawberries it stomps all over anything you can buy
#43901 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
Wife uploaded a gym selfie I sent her to Facebook, a lot of her female friends were complimenting her on being married to me and saying that I looked good.

Feels nice. Really does. 110% made me feel good.
#43902 to #43901 - the one and only
Reply +1
(03/21/2016) [-]
Why not show us?
#43903 to #43902 - Sewallman ONLINE
Reply +1
(03/21/2016) [-]
Because I'm still self conscious of my body :'(
#43907 to #43903 - asotil
Reply +1
(03/21/2016) [-]
If I can upload a 305lb topless selfie on here you can post whatever the fuck you want fam
#43913 to #43907 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
I'm also only 3 months in to lifting. So like I said earlier.. Give me about 6 months and I'll be happy about attempti g to show my body. Right now it's still in its formative era.
#43908 to #43907 - Sewallman ONLINE
Reply +3
(03/21/2016) [-]
Fine. Because you've got more balls than me.

True inspiration.
#43932 to #43908 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
Not bad at all. Better than I was expecting to be honest. Decently cut, but not very big.
#43933 to #43932 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
Yeah. I'm trying to tone things before I focus on getting bigger.

Main muscle groups I want to get bigger is shoulders, tris and pecs.
#43934 to #43933 - marinepenguin ONLINE
Reply +1
(03/21/2016) [-]
Personally if I were you I'd be focusing on gaining weight now. You don't have a ton of muscle mass, so cutting won't be as effective. Plus with a long clean bulk you may end up leaner than what you are now. Just my two cents.
#43936 to #43934 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
I've always had a problem with eating more than once or twice a day. The reason I got to 165lbs was because of drinking 4 liters of soda a day.

That's why I have little mass and why I'm going to try to bulk progressively after getting cut.

I'm on a high protein diet, but I'm still only taking in 1600 calories with pre and post workout included. I need to force myself to eat more, which is hard for me to do.
#43938 to #43936 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
If eating food is hard, start making shakes or taking more calories in through liquids. Liquid calories are waaayy easier to consume.

Plus 1600 is a tiny amount. Before tech school started I was drinking a 2100 calorie shake before bed every night,on top of my regular diet. Tasted good as fuck if you want the recipe.
#43939 to #43938 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
I've been using chocolate peanut butter whey with whole milk and peanut butter.

I think it tastes good, 83 grams of protein per shake
#43940 to #43939 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
Throw stuff like peanut butter, bananas, ice cream, etc in there for extra calories.
#43941 to #43940 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
Oh. While ive got you, I've been thinking about mixing the shit with red bull for a pre workout.

Bad idea? It doesn't seem like best taste combination and red bull naturally separated whey and milk fats.
#43942 to #43941 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
Not a good idea. If you're going to take some kind of food before you workout, you'll want stuff with a decent amount of carbs for easy energy maybe 30-45 minutes before. Then I'd just drink the red bull 10-15 minutes before.

Plus that just sounds like it tastes awful.
#43943 to #43942 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
That's what I was thinking. Since I go to the gym in between contracts at work, I'm not typically able to do anything 30-45 minutes before I go. It takes about 10 minutes to get to my gym from my work though.. So fast delivery imo is important.
#43944 to #43943 - marinepenguin ONLINE
Reply 0
(03/22/2016) [-]
A quick PBJ usually does the trick for me.
#43945 to #43944 - Sewallman ONLINE
Reply 0
(03/22/2016) [-]
So that way I'm not keeping bread, jelly and pb in my car.. Would this work equally as well?
#43946 to #43945 - marinepenguin ONLINE
Reply 0
(03/22/2016) [-]
Those things are great. Yeah a couple of those should hold ya down. Or you could just premake them before work and keep a little cooler/box in your car.
#43947 to #43946 - Sewallman ONLINE
Reply 0
(03/22/2016) [-]
Thanks for the talk. I'm going to clean though, have a great day, guy.
#43948 to #43947 - marinepenguin ONLINE
Reply 0
(03/22/2016) [-]
No problem, good luck man.
#43937 to #43936 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
That's my shitty logic at least.
#43926 to #43908 - anon
Reply 0
(03/21/2016) [-]
i see nothing to be ashamed of here, you're doing great
#43909 to #43908 - Sewallman ONLINE
Reply +1
(03/21/2016) [-]
I'm going for a lean build and adding more bulk as I progress. I went from 165-170 to 140-145.
#43911 to #43909 - lean
Reply 0
(03/21/2016) [-]
SWOLE
#43912 to #43911 - Sewallman ONLINE
Reply +1
(03/21/2016) [-]
How often do you get mentioned here?
#43916 to #43912 - lean
Reply 0
(03/21/2016) [-]
Probably 5 times a day. I usually just check to see who commented and chip in if I feel like it
#43905 to #43903 - marinepenguin ONLINE
Reply 0
(03/21/2016) [-]
What are you, gay?
#43906 to #43905 - Sewallman ONLINE
Reply 0
(03/21/2016) [-]
Give me about 6 more months and I'll probably be more than comfortable attempting to show off.

She uploaded it without my permission. Once a week I'll send her a progress picture.
#43895 - ilikethisusername
0
has deleted their comment [-]
#43893 - asotil
Reply +3
(03/20/2016) [-]
It took me a year, crippling depression, 3 jobs, loss of all muscle, and 30lbs of weight loss but I got my squat up by 5lbs to 355 thanks to my longtime best friend who did not let me give up

Now watch me develop autism in 2.4 seconds
#43919 to #43893 - nwbballplayer
Reply +2
(03/21/2016) [-]
Nice man. Onwards to 405 and the admiration of everyone ever
#43978 to #43919 - studbeefpile
Reply 0
(03/22/2016) [-]
tfw I skwaated 405 but no one gave a heck.
#43899 to #43893 - baglesbites
Reply +1
(03/21/2016) [-]
Awesome job with the PRs but lets be real, the autism wasn't a recent event.
#43900 to #43899 - asotil
Reply 0
(03/21/2016) [-]
you two
#43894 to #43893 - asotil
Reply +3
(03/20/2016) [-]
BUT WAIT!

DO YOU KNOW WHY THEY CALL ME BILLY MAYS?

BECAUSE THERE'S MORE
#43856 - marinepenguin ONLINE
Reply 0
(03/19/2016) [-]
The one super discouraging issue with lifting I've had here at tech school is my bench press. It's been doing horribly since I got here. When I left home I was hitting 245 for singles super smooth, almost back to where I was before basic. Repping 185 for 12-15, and 2 plates for 3-5. Now here, 185 for 5 is a struggle, 165 for 10-12 feels heavy, and doing 215 for more than a double is difficult. I'm not sure if it's that I lost 20 pounds, the training, or what the issue may be. But damn it sucks feeling super weak. Bench was already my worst lift, and now it's getting worse it seems.

But that being said, at least I can do 65 pushups in a minute...
#43889 to #43856 - baglesbites
Reply 0
(03/20/2016) [-]
Aren't you running Wendler? I found my bench form improved but my max didn't go up while on that program. The 20lb drop isn't going to help you either.
#43892 to #43889 - marinepenguin ONLINE
Reply 0
(03/20/2016) [-]
Yeah I am, not as strictly as I'd like to be, but as best I can.

And it's just frustrating more than anything.
#43855 - studbeefpile
Reply 0
(03/19/2016) [-]
General piece of advice: You should not listen to anyone who (1) weighs less than 170lbs, and (2) Cannot deadlift more than 405.

So if your bro weighs 160, but he pulls 450, he may well know what he's talking about. If he can't, he's small and weak, and doesn't have enough first hand experience to know what he's talking about. Alternatively, if your bro weighs more than 170, and he can't pull 405, it's the same issue in reverse - the man might be larger, but he's weak and inexperienced.

Also be wary of people that haven't made progress in a long time. Years of experience are good, but if you've only added 10lbs to your bench in the past 2 years, they're just spinning their wheels, and obviously don't know anything about long-term progression (unless you're at the Elite level and you're going from a 650lb bench to a 660lb bench, but that isn't anyone on this board...)

A huge problem fitness newbies face is taking advice from any dipshit that has a vein in his arm. Be careful who you listen to. Terrible advice is everywhere.
#43935 to #43855 - ieatbengay
Reply +1
(03/21/2016) [-]
i dont think you know how information works
#43962 to #43935 - studbeefpile
Reply 0
(03/22/2016) [-]
Fitness, lifting, coaching, etc. is one of those fields that requires first hand experience, and not just book knowledge.
#43923 to #43855 - cptmongtard
Reply 0
(03/21/2016) [-]
But based SBP, I don't know how much I weigh now, and I've torn a ligament in my knee so no didys for me but I could do it before

Am I allowed to be wise?
#43925 to #43923 - studbeefpile
Reply 0
(03/21/2016) [-]
What numbers were you hitting before?
#43927 to #43925 - cptmongtard
Reply 0
(03/21/2016) [-]
Peaked at 418, while I was weighing 172
#43961 to #43927 - studbeefpile
Reply 0
(03/22/2016) [-]
Das not too bad.
#43890 to #43855 - baglesbites
Reply +3
(03/20/2016) [-]
My best deadlift was 405 @ about 170-175. That was close.
#43882 to #43855 - nwbballplayer
Reply +2
(03/20/2016) [-]
Everybody is missing the real point. If you can't do barbell flies with 405lbs, you might as well kill yourself.
#43884 to #43882 - studbeefpile
Reply 0
(03/20/2016) [-]
Barbell flies? That sounds incredible.
#43860 to #43855 - anon
Reply +1
(03/20/2016) [-]
What about people who can't squat 405lbs?
#43861 to #43860 - studbeefpile
Reply 0
(03/20/2016) [-]
Ehh, I'd say a deep 365 squat would be enough for someone to probably know what they're talking about. Of course there are exceptions for everything.

(I feel like that might've been a shot...for the record I can squat 405, lol)
#43859 to #43855 - loomiss
Reply +1
(03/19/2016) [-]
deadlift is all that matters i guess
#43862 to #43859 - studbeefpile
Reply 0
(03/20/2016) [-]
The deadlift is the purest test of a person's strength level. If you disagree, you are wrong.
#43863 to #43862 - loomiss
Reply 0
(03/20/2016) [-]
Some people just dont deadlift though and they are plenty strong you dingus
#43865 to #43863 - studbeefpile
Reply 0
(03/20/2016) [-]
Although if someone said high bar olympic style squats were better, I wouldn't be mad at them. I personally disagree, but I could see that point of view.
#43864 to #43863 - studbeefpile
Reply 0
(03/20/2016) [-]
Those people are either injured, or stupid.
#43866 to #43864 - loomiss
Reply 0
(03/20/2016) [-]
I'm not stupid, I just dont enjoy deadlifts.
#43869 to #43866 - studbeefpile
Reply 0
(03/20/2016) [-]
Once you get it down, most people find them very enjoyable, and it's definitely worth it.
#43868 to #43866 - studbeefpile
Reply 0
(03/20/2016) [-]
Real talk, most people that don't enjoy deadlifts (or squats, more typically...) just aren't doing them properly. It's a difficult movement, with a huge pay-off, and tons of benefits.
#43871 to #43868 - loomiss
Reply +1
(03/20/2016) [-]
I love some skwats
Deadlifts always just sucked for me
#43872 to #43871 - studbeefpile
Reply 0
(03/20/2016) [-]
I think if your goal is holistic fitness and strength, not doing a fantastic exercise because you "don't enjoy it", is just being a pussy.

I don't enjoy shoulder work, but I've started doing a lot of rear-delt work because I recognize the need to keep my shoulders healthy. I didn't like squats for a loooong time, but I worked very hard on my form over the course of a couple years, and now I love doing them. They're still difficult, and I have to do a lot of mobility work to keep up with them, but they pay off and I enjoy them.

Like I said before, if you don't like them, you probably just haven't put enough work into them. You get what you give.
#43873 to #43872 - loomiss
Reply 0
(03/20/2016) [-]
They seem over hyped, I did them for a couple months and really worked on form, but I don't know man just didnt like them. I'm still making strength gains quickly without them so I never considered it an issue. This is probably because im relatively a beginner
#43874 to #43873 - studbeefpile
Reply 0
(03/20/2016) [-]
If you're squatting and benching, but not deadlifting, I'd imagine your back and hammies are gonna be pretty far behind, and certainly your whole posterior chain not working as a unit very well. Sure, you can do hamstring curls, and sure you can do rows and pull-ups, but if you're not deadlifting, those muscles aren't going to be efficient. That's what "functional" strength actually means; your body being able to work efficiently as a unit. I've known bodybuilders who can't throw a baseball with any real speed because their arms don't work as a unit with their body, just to name an example.

If you're not deadlifting, you're just playing yourself dude. You should take some form videos, I'll help you out with it. Most people don't actually know shit about form and bracing. Most people will just say "keep your back flat, and get your hips low!" which isn't gonna do shit for you if you don't know how to brace, and load your body for that....
#43877 to #43874 - loomiss
Reply 0
(03/20/2016) [-]
If I did try and do deadlifts again id put them on my pull day which right now is
weighted pullups 3x8
dumbell rows 3x8
curls 3x8
wide grip lat pull downs 3x8
rear delt flies 3x8
face pulls 3x15

where would you put it?
#43878 to #43877 - studbeefpile
Reply 0
(03/20/2016) [-]
Honestly I have a separate day for deads (or rather rack pulls, atm). I'll start with DLs, then do some rows and cable pull downs and call it a day. Then like 3 days later I'll do a day with very light deadlifting, and lots of accessories.

Side note - it doesn't look like you've got anything there working your Lumbar Erectors.
<-related
#43879 to #43878 - loomiss
Reply 0
(03/20/2016) [-]
Just pretend you had to throw it in, wuld you just add it on or remove something
#43880 to #43879 - studbeefpile
Reply 0
(03/20/2016) [-]
Uhh, I'd start out with deads. You could probably still do all those accessories, that's not a very large workout.
#43881 to #43880 - loomiss
Reply 0
(03/20/2016) [-]
yeah I think thats what I used to do
ill try and convince my lifting partner
then if that happens youll get a form vid posted on your wall so you can halp
#43883 to #43881 - studbeefpile
Reply 0
(03/20/2016) [-]
Sounds good.

What are you squatting and benching right now? Just curious.
#43885 to #43883 - loomiss
Reply 0
(03/20/2016) [-]
I weigh 160-165 (r.i.p,)
benched 170 3x5 (good form up until last 2-3 reps little bouncy)
squats ive been taking slow because i hurt my knee playing football so it hurts just walking up stairs some days but Ive done 165 for a 20 rep
#43886 to #43885 - studbeefpile
Reply 0
(03/20/2016) [-]
That's not so bad. I'd work diligent pauses on the bench, you shouldn't be bouncing at all. 20 rep squats are definitely legit. When I did them consistently I went from like 185 to 245, shit works, bud. Sucks about your knee though, but definitely don't let that stop you from squatting, just work lighter and focus and stretching it out in the hole.
#43887 to #43886 - loomiss
Reply 0
(03/20/2016) [-]
what kinds of set-rep scheme for deads
3x10 to start for form then eventually when strength training 3x5?
#43888 to #43887 - studbeefpile
0
(03/20/2016) [-]
I'd do more like 4x6 for form work, that way you're still getting a lot of quality reps, without fatigue trying to break you down so much. Once you're doing really well with the form, I'd work up to a clean 1rm over the course of a month or so, and then I'm honestly a big fan of doing one set in the 10-15 range, then loading up on accessories. Start with whatever you can do for 15 clean reps, increase 5-10lbs per week, getting as many clean reps as possible, then once you can only do 10, go back down to whatever you can do for 15, and it will be a heavier weight than what you first used for 15 reps. Rinse and repeat until your back is huge.
#43875 to #43874 - loomiss
Reply 0
(03/20/2016) [-]
always made my shins bleed...
#43876 to #43875 - studbeefpile
Reply 0
(03/20/2016) [-]
so what?
#43870 to #43867 - loomiss
Reply 0
(03/20/2016) [-]
>mfw i realize all the gains ive made dont matters because i dont deadlift and senpai will never love me
#43852 - nwbballplayer
Reply 0
(03/19/2016) [-]
Anyone know anything about curing/improving some forearm/elbow tendonitis? Started acting up like 2 weeks ago, only feel it with overhand or neutral grip back/bicep movements.
#43891 to #43852 - baglesbites
Reply 0
(03/20/2016) [-]
Compression on your forearm/ bicep to alleviate symptoms in the sort term, rest for a longer term solution. Also try doing underhand movents if you don't want to take off from the gym completely.
#43845 - vozel ONLINE
Reply 0
(03/19/2016) [-]
dicks
#43850 to #43845 - nwbballplayer
Reply 0
(03/19/2016) [-]
You need to login to view this link

I think this is the /fit/ you're looking for
#43858 to #43850 - anon
Reply 0
(03/19/2016) [-]
he said dicks not crippling social autism
#43849 to #43845 - toasterstrudle ONLINE
Reply 0
(03/19/2016) [-]
Homo or naw?
#43846 to #43845 - anon
Reply 0
(03/19/2016) [-]
i think you want /gay/
#43841 - MarvelHeroes
Reply 0
(03/19/2016) [-]
Sup fitfam. I'm trying to slim down a bit. 6 feet tall, 300 lbs. Never been to the gym. I've cut out soft drinks for about a month now and i'm down 10 lbs. Feeling better already, trying to keep this feeling going. I can afford a gym membership, but my arm is in a cast for about another month. What can i do in the gym for the next month with one arm? The best i can think of is walking a treadmill.
#43842 to #43841 - baglesbites
Reply +1
(03/19/2016) [-]
Just sticking with walking and slowly cleaning up your diet will be very effective this early in your fitness career. After the cast comes off, start going to the gym and doing some light full body workouts 3 times a week and walk 5-7 days a week. Eat more home made meals and try cutting out as much processed food as possible. Homemade food can taste amazing if you learn to use the spice rack and add garlic to everything.
#43839 - marinepenguin ONLINE
Reply 0
(03/19/2016) [-]
Any reason why deficit deadlifts feel faster and smoother than regular deadlifts? Worked up to 305 for 6 on them today.
#43853 to #43839 - studbeefpile
Reply 0
(03/19/2016) [-]
Sometimes they can force you into more leg and glute involvement. Also, if you've been consistently using a decent sized deficit for a while, you will have adjusted to that movement more than your regular deadlift, and since you're used to the different mechanics, you'll be more proficient with that for right now. If you switched back to regular DLs, you'd adjust back, and they'd feel great after a couple weeks.
#43854 to #43853 - marinepenguin ONLINE
Reply 0
(03/19/2016) [-]
I have a squat day and a deadlift day. I do deficit deadlift after my squats, then obviously regular desdlifts on the DL day. I'm not really favoring one over the other.
#43848 to #43839 - anon
Reply 0
(03/19/2016) [-]
Extra leg drive
#43843 to #43839 - baglesbites
Reply 0
(03/19/2016) [-]
The only possible reason I can think of are that they either force you into a stronger posistion or your form has been perfected by the added rom. This is probably wrong.
#43840 to #43839 - marinepenguin ONLINE
Reply 0
(03/19/2016) [-]
Also switched to wider stance squats to get used to them again. My squats here have tanked and it's really discouraging. Even sets of 5 with 225 get difficult. Today I was just toying with the wider stance, keeping my shins upright while allowing more bend at the hips, almost a low bar squat, and it feels way smoother and more natural. Might keep at it and see how I can progress that way .
#43835 - maddboiy
Reply 0
(03/18/2016) [-]
So i went to the physio today and it turns out that my form is so bad that ive fucked up my shoulder and the weird pop feeling is a tendon snagging on my shoulder blade. Like i knew my form was bad but god damn it's shit. Too much pressure on my nerve in my left shoulder so i have to use padding for squats and gloves for almost all lifting. Recommended that i switch to 3x10 rather that 5x5 for now at 80% 1rm .

I just wanted to get swole and i've fucked it up already.
#43851 to #43835 - nwbballplayer
Reply 0
(03/19/2016) [-]
A. Sorry man, that sucks
B. Why gloves?
C. You can still make great size and strength gains with 3x10.

Just make sure to get that form fixed.
#43857 to #43851 - maddboiy
Reply 0
(03/19/2016) [-]
Basically the way i hold my neck means too much pressure is put on the nerve that goes from the neck to the left ring finger so it hurts when i do too much with it so i need to relieve pressure on it with gloves and foam on my neck. moving to 3x10 means i need to drop my weight down again which sucks because i thought i was making progress but now ive got to regress to build up strength. According to him ive gone too hard to quickly
#43924 to #43857 - cptmongtard
Reply 0
(03/21/2016) [-]
I crushed a nerve in my elbow when I was 14 and to this day, me pinky, ring and index finger on my left hand go numb if I hold my elbow any position but straight. Fuckin sucks
#43826 - anon
Reply 0
(03/18/2016) [-]
Is there anything that can be done about calluses? I started developing them on my palms a couple weeks ago and I switched to lifting with gloves but they haven't disappeared.
#43847 to #43826 - dehumanizer
Reply 0
(03/19/2016) [-]
grip form
#43844 to #43826 - baglesbites
Reply 0
(03/19/2016) [-]
File down any rough portions and use high quality loation. Think of your palms as a leather surface, tough and smooth at the same time.
#43836 to #43826 - marinepenguin ONLINE
Reply +1
(03/18/2016) [-]
Callouses are good. If they hurt, file them down.
#43830 to #43826 - nwbballplayer
Reply +1
(03/18/2016) [-]
Embrace them.
#43831 to #43830 - anon
Reply 0
(03/18/2016) [-]
They're making it difficult to do any actual work.
#43832 to #43831 - nwbballplayer
Reply 0
(03/18/2016) [-]
Do they hurt or something? If you lift, youre gonna get callouses. Gloves can help obviously, but for existing one, I'd say regular lotion and continuing to use your gloves would be your best bet to help.