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marinepenguin    

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Interests: Hanging out, being stupid with friends, sports, working out, video games.
Date Signed Up:1/24/2011
Last Login:11/29/2014
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latest user's comments

#20908 - It will take much longer then a month to see solid progress. Y…  [+] (8 new replies) 11/16/2014 on Fitness - muscle and... +1
User avatar #20909 - lemongrabble (11/16/2014) [-]
Day A
Squats 5 x5
Bench Press 5 x5
Bent Over Row 5 x5
Barbell Shrugs 3 x8
Tricep Extensions 3 x8
Straight Bar or Incline Curls 3 x8
Hyperextensions with plate 2 x10
Cable Crunches 3 x10
Day B
Squats 5 x5
Deadlift 1 x5
Standing Press 5 x5
Bent Over Row (10% lighter than Workout A) 5 x5
Close Grip Bench Press 3 x8
Straight Bar or Incline Curls 3 x8
Cable Crunches 3 x10
User avatar #20910 - marinepenguin (11/16/2014) [-]
Looks like a full body split. I wouldn't change it. If it's working then its all good. Just keep upping the weights with every workout and getting stronger and you'll see results. That guy in your photo has very little muscle and has no fat but if that's your goal then that's your thing.
User avatar #20911 - lemongrabble (11/16/2014) [-]
Thanks for the advice man! Really appreciate it
User avatar #20914 - IwantedANONYMOUS (11/16/2014) [-]
I completely change my routine every 6 weeks. during that 6 weeks i will constantly change my rep/set range day to day. keeps your body confused, and lets you build pretty quickly.
User avatar #20917 - marinepenguin (11/16/2014) [-]
I misread your comment about your rep ranges. I'm assuming you are still a beginner. When you first work out your body will grow literally no matter what you do. But only to an extent. By doing different rep ranges every workout and not keeping things consistent for "muscle confusion" you may gain 20 pounds in a year, which is okay, then essentially staying the same for the rest of your life. But compare that to 50-60 pounds using consistent and intelligent programming, and then gaining 10-20 pounds a year after that. It's no contest.
User avatar #20916 - marinepenguin (11/16/2014) [-]
Muscle confusion doesn't work, your body adapts to changes, and if you change it up every 6 weeks you don't give your body ample time to adapt to these new stresses you are putting on it. You said yourself that you keep your rep ranges similar, which is why you still progress. If you switch auxiliary movements every 6 weeks then that's completely fine, you can even have strength training for 6 weeks then hypertrophy for 6 weeks after that and switch off. But if you switch rep ranges, movements, and styles of training every 6 weeks, have fun staying the same size after your initial growth fizzles out.
User avatar #21088 - IwantedANONYMOUS (11/19/2014) [-]
first of all, it does work. Im constantly growing a year and a half into lifting, go look up, Rich Piana, all the guy is switch his routine up, half the time he has no idea what hes doing until he walks into the gym.
User avatar #21089 - marinepenguin (11/19/2014) [-]
I know who Rich Piana is. Hes a cool dude and he's really big, but he doesn't use "muscle confusion". He still follows the idea of linear progression, just in a more mixed up fashion. From what I've seen he just switches up between hypetrophy and strength very often, but he doesn't just throw whatever he wants into a workout, on top of that he takes all kinds of anabolic steroids, that doesn't take away from his hard work, but it sure as hell changes how he's allowed to train and still see gains. You've seen growth for a year and a half, cool, good for you. Will you continue to see growth after 2, 3, 5 years? Or progress past a beginner stage? Probably not. Not unless you are using some form of linear progression on the main lifts. I've been training seriously for almost that long and I've gained 60 pounds and added 80-100 pounds on all my lifts.
#20906 - With those stats you'd still be a novice lifter. A beginner sh…  [+] (10 new replies) 11/16/2014 on Fitness - muscle and... +1
User avatar #20907 - lemongrabble (11/16/2014) [-]
I've been doing this for over a month, and I think I'm making progress.
Is it okay to add exercises? I feel like I should add more to chest and legs
User avatar #20908 - marinepenguin (11/16/2014) [-]
It will take much longer then a month to see solid progress. You should do a program for at least 3 months before changing it up, and even then its not a good idea to do that all the time. If you believe you are seeing progress then don't change anything. As for adding movements, I don't know what your routine is like, and I can't find anything on an ICF program.

What does your routine look like?
User avatar #20909 - lemongrabble (11/16/2014) [-]
Day A
Squats 5 x5
Bench Press 5 x5
Bent Over Row 5 x5
Barbell Shrugs 3 x8
Tricep Extensions 3 x8
Straight Bar or Incline Curls 3 x8
Hyperextensions with plate 2 x10
Cable Crunches 3 x10
Day B
Squats 5 x5
Deadlift 1 x5
Standing Press 5 x5
Bent Over Row (10% lighter than Workout A) 5 x5
Close Grip Bench Press 3 x8
Straight Bar or Incline Curls 3 x8
Cable Crunches 3 x10
User avatar #20910 - marinepenguin (11/16/2014) [-]
Looks like a full body split. I wouldn't change it. If it's working then its all good. Just keep upping the weights with every workout and getting stronger and you'll see results. That guy in your photo has very little muscle and has no fat but if that's your goal then that's your thing.
User avatar #20911 - lemongrabble (11/16/2014) [-]
Thanks for the advice man! Really appreciate it
User avatar #20914 - IwantedANONYMOUS (11/16/2014) [-]
I completely change my routine every 6 weeks. during that 6 weeks i will constantly change my rep/set range day to day. keeps your body confused, and lets you build pretty quickly.
User avatar #20917 - marinepenguin (11/16/2014) [-]
I misread your comment about your rep ranges. I'm assuming you are still a beginner. When you first work out your body will grow literally no matter what you do. But only to an extent. By doing different rep ranges every workout and not keeping things consistent for "muscle confusion" you may gain 20 pounds in a year, which is okay, then essentially staying the same for the rest of your life. But compare that to 50-60 pounds using consistent and intelligent programming, and then gaining 10-20 pounds a year after that. It's no contest.
User avatar #20916 - marinepenguin (11/16/2014) [-]
Muscle confusion doesn't work, your body adapts to changes, and if you change it up every 6 weeks you don't give your body ample time to adapt to these new stresses you are putting on it. You said yourself that you keep your rep ranges similar, which is why you still progress. If you switch auxiliary movements every 6 weeks then that's completely fine, you can even have strength training for 6 weeks then hypertrophy for 6 weeks after that and switch off. But if you switch rep ranges, movements, and styles of training every 6 weeks, have fun staying the same size after your initial growth fizzles out.
User avatar #21088 - IwantedANONYMOUS (11/19/2014) [-]
first of all, it does work. Im constantly growing a year and a half into lifting, go look up, Rich Piana, all the guy is switch his routine up, half the time he has no idea what hes doing until he walks into the gym.
User avatar #21089 - marinepenguin (11/19/2014) [-]
I know who Rich Piana is. Hes a cool dude and he's really big, but he doesn't use "muscle confusion". He still follows the idea of linear progression, just in a more mixed up fashion. From what I've seen he just switches up between hypetrophy and strength very often, but he doesn't just throw whatever he wants into a workout, on top of that he takes all kinds of anabolic steroids, that doesn't take away from his hard work, but it sure as hell changes how he's allowed to train and still see gains. You've seen growth for a year and a half, cool, good for you. Will you continue to see growth after 2, 3, 5 years? Or progress past a beginner stage? Probably not. Not unless you are using some form of linear progression on the main lifts. I've been training seriously for almost that long and I've gained 60 pounds and added 80-100 pounds on all my lifts.
#20904 - It's novice to beginner, novice is bare bones newbie. It goes …  [+] (12 new replies) 11/16/2014 on Fitness - muscle and... +1
User avatar #20905 - lemongrabble (11/16/2014) [-]
Sorry about that, I stand corrected....
-Should I continue ICF? My stats are;
Height: 1,85cm (that's around 6.0 i think)
Weight; 65kg (143,3 pounds)
Squat: 20kg
Deadlift: 40kg
Bench: 15kg
Curls: 9kg
(most dumbbell exercises are around same weight)
User avatar #20906 - marinepenguin (11/16/2014) [-]
With those stats you'd still be a novice lifter. A beginner should be able to at least squat and bench their own bodyweight. Continue with what you are doing, unless you have been doing it for a while, then change routines because that's not working for you.
User avatar #20907 - lemongrabble (11/16/2014) [-]
I've been doing this for over a month, and I think I'm making progress.
Is it okay to add exercises? I feel like I should add more to chest and legs
User avatar #20908 - marinepenguin (11/16/2014) [-]
It will take much longer then a month to see solid progress. You should do a program for at least 3 months before changing it up, and even then its not a good idea to do that all the time. If you believe you are seeing progress then don't change anything. As for adding movements, I don't know what your routine is like, and I can't find anything on an ICF program.

What does your routine look like?
User avatar #20909 - lemongrabble (11/16/2014) [-]
Day A
Squats 5 x5
Bench Press 5 x5
Bent Over Row 5 x5
Barbell Shrugs 3 x8
Tricep Extensions 3 x8
Straight Bar or Incline Curls 3 x8
Hyperextensions with plate 2 x10
Cable Crunches 3 x10
Day B
Squats 5 x5
Deadlift 1 x5
Standing Press 5 x5
Bent Over Row (10% lighter than Workout A) 5 x5
Close Grip Bench Press 3 x8
Straight Bar or Incline Curls 3 x8
Cable Crunches 3 x10
User avatar #20910 - marinepenguin (11/16/2014) [-]
Looks like a full body split. I wouldn't change it. If it's working then its all good. Just keep upping the weights with every workout and getting stronger and you'll see results. That guy in your photo has very little muscle and has no fat but if that's your goal then that's your thing.
User avatar #20911 - lemongrabble (11/16/2014) [-]
Thanks for the advice man! Really appreciate it
User avatar #20914 - IwantedANONYMOUS (11/16/2014) [-]
I completely change my routine every 6 weeks. during that 6 weeks i will constantly change my rep/set range day to day. keeps your body confused, and lets you build pretty quickly.
User avatar #20917 - marinepenguin (11/16/2014) [-]
I misread your comment about your rep ranges. I'm assuming you are still a beginner. When you first work out your body will grow literally no matter what you do. But only to an extent. By doing different rep ranges every workout and not keeping things consistent for "muscle confusion" you may gain 20 pounds in a year, which is okay, then essentially staying the same for the rest of your life. But compare that to 50-60 pounds using consistent and intelligent programming, and then gaining 10-20 pounds a year after that. It's no contest.
User avatar #20916 - marinepenguin (11/16/2014) [-]
Muscle confusion doesn't work, your body adapts to changes, and if you change it up every 6 weeks you don't give your body ample time to adapt to these new stresses you are putting on it. You said yourself that you keep your rep ranges similar, which is why you still progress. If you switch auxiliary movements every 6 weeks then that's completely fine, you can even have strength training for 6 weeks then hypertrophy for 6 weeks after that and switch off. But if you switch rep ranges, movements, and styles of training every 6 weeks, have fun staying the same size after your initial growth fizzles out.
User avatar #21088 - IwantedANONYMOUS (11/19/2014) [-]
first of all, it does work. Im constantly growing a year and a half into lifting, go look up, Rich Piana, all the guy is switch his routine up, half the time he has no idea what hes doing until he walks into the gym.
User avatar #21089 - marinepenguin (11/19/2014) [-]
I know who Rich Piana is. Hes a cool dude and he's really big, but he doesn't use "muscle confusion". He still follows the idea of linear progression, just in a more mixed up fashion. From what I've seen he just switches up between hypetrophy and strength very often, but he doesn't just throw whatever he wants into a workout, on top of that he takes all kinds of anabolic steroids, that doesn't take away from his hard work, but it sure as hell changes how he's allowed to train and still see gains. You've seen growth for a year and a half, cool, good for you. Will you continue to see growth after 2, 3, 5 years? Or progress past a beginner stage? Probably not. Not unless you are using some form of linear progression on the main lifts. I've been training seriously for almost that long and I've gained 60 pounds and added 80-100 pounds on all my lifts.
#20902 - Yeah I highly doubt you'll continue to see gains like this. Yo… 11/16/2014 on Fitness - muscle and... 0
#20901 - 315 pounds, if you use kilos then it's like 143 kg.  [+] (1 new reply) 11/16/2014 on Fitness - muscle and... 0
User avatar #20921 - connorjay (11/17/2014) [-]
Oh okay
#20899 - Around 3 plates. But my grip was weak so I needed them to prog…  [+] (5 new replies) 11/16/2014 on Fitness - muscle and... 0
User avatar #20900 - connorjay (11/16/2014) [-]
3 plates is around 170 right?

I might just not buy any and see how I do for the next few months.
User avatar #20915 - IwantedANONYMOUS (11/16/2014) [-]
use chalk. You will never use straps again after trying chalk.
User avatar #20920 - connorjay (11/17/2014) [-]
I never used chalk either
User avatar #20901 - marinepenguin (11/16/2014) [-]
315 pounds, if you use kilos then it's like 143 kg.
User avatar #20921 - connorjay (11/17/2014) [-]
Oh okay
#20896 - I'd use straps while maxing out. But I would regularly train w…  [+] (7 new replies) 11/16/2014 on Fitness - muscle and... 0
User avatar #20897 - connorjay (11/16/2014) [-]
What sort of weight did you start using them?

At the moment I'm using the usual mixed grip and seem to be okay
User avatar #20899 - marinepenguin (11/16/2014) [-]
Around 3 plates. But my grip was weak so I needed them to progress. If you do movements that strengthen your grip then you won't need them as much. Like heavy dumbbell rows.
User avatar #20900 - connorjay (11/16/2014) [-]
3 plates is around 170 right?

I might just not buy any and see how I do for the next few months.
User avatar #20915 - IwantedANONYMOUS (11/16/2014) [-]
use chalk. You will never use straps again after trying chalk.
User avatar #20920 - connorjay (11/17/2014) [-]
I never used chalk either
User avatar #20901 - marinepenguin (11/16/2014) [-]
315 pounds, if you use kilos then it's like 143 kg.
User avatar #20921 - connorjay (11/17/2014) [-]
Oh okay
#20888 - That's basically what I did. 11/16/2014 on Fitness - muscle and... 0
#20887 - You don't do one armed pushups by getting good at pushups, you…  [+] (7 new replies) 11/16/2014 on Fitness - muscle and... 0
User avatar #20912 - oborawatabinost (11/16/2014) [-]
Alright, I'll try that. I think my form's alright, but it seems like it's using slightly different muscles.
User avatar #20913 - marinepenguin (11/16/2014) [-]
It works more of your triceps and ability to balance yourself more then anything. Doing a bunch if diamond pushups and being good at those really helps.
User avatar #20934 - oborawatabinost (11/17/2014) [-]
With some effort, I can do it on my knees. Good starting point?
User avatar #20936 - marinepenguin (11/17/2014) [-]
You'll have a hard time progressing to full blown one handers like that. It's almost a technique to get down. You have to practice at it. It's why I said to move from doing it on a wall first and moving your way down. It's a form of progression and it'll be easier to get better in an obvious way.
User avatar #20937 - oborawatabinost (11/17/2014) [-]
I see. Alright, I'll try that.
User avatar #20919 - oborawatabinost (11/16/2014) [-]
Never thought of diamond push ups. Thanks, man.
#20918 - oborawatabinost has deleted their comment.
#20862 - I agree with you, but I'm not talking about fat people when I … 11/15/2014 on Fitness - muscle and... 0
#20861 - When you are overweight you can build muscle while running on …  [+] (1 new reply) 11/15/2014 on Fitness - muscle and... 0
#20863 - KungFuZerO (11/15/2014) [-]
Oh ok, that makes sense. I figured since OP mentioned "toning" he probably had excess body fat.
#20854 - I'm not denying that it's possible. But is it a viable strateg…  [+] (5 new replies) 11/15/2014 on Fitness - muscle and... 0
#20857 - KungFuZerO (11/15/2014) [-]
Thats the opposite of the truth haha. Beginners with excess body fat should start with high rep ranges and full body exercises to build a solid foundation and lose excess weight. This is basic periodization.
Edit*
User avatar #20862 - marinepenguin (11/15/2014) [-]
I agree with you, but I'm not talking about fat people when I think of beginners. I think of skinny skeleton mode guys.
User avatar #20861 - marinepenguin (11/15/2014) [-]
When you are overweight you can build muscle while running on a caloric deficit, I'm talking about people without excess body fat. If you are 200 pounds at 8% body fat you aren't going to lose fat and gain muscle the same way that someone who's 240 and 30% body fat would.
#20863 - KungFuZerO (11/15/2014) [-]
Oh ok, that makes sense. I figured since OP mentioned "toning" he probably had excess body fat.
#20856 - KungFuZerO has deleted their comment.
#20849 - It's difficult to do both, because they're conflicting processes.  [+] (7 new replies) 11/15/2014 on Fitness - muscle and... 0
#20853 - KungFuZerO (11/15/2014) [-]
But not impossible. You can lose fat and build muscle eating at a caloric surplus if you're diet is low in fat and your exercises are calorie burning like full body circuits.
User avatar #20854 - marinepenguin (11/15/2014) [-]
I'm not denying that it's possible. But is it a viable strategy for a beginner? No. It's more for advanced lifters.
#20857 - KungFuZerO (11/15/2014) [-]
Thats the opposite of the truth haha. Beginners with excess body fat should start with high rep ranges and full body exercises to build a solid foundation and lose excess weight. This is basic periodization.
Edit*
User avatar #20862 - marinepenguin (11/15/2014) [-]
I agree with you, but I'm not talking about fat people when I think of beginners. I think of skinny skeleton mode guys.
User avatar #20861 - marinepenguin (11/15/2014) [-]
When you are overweight you can build muscle while running on a caloric deficit, I'm talking about people without excess body fat. If you are 200 pounds at 8% body fat you aren't going to lose fat and gain muscle the same way that someone who's 240 and 30% body fat would.
#20863 - KungFuZerO (11/15/2014) [-]
Oh ok, that makes sense. I figured since OP mentioned "toning" he probably had excess body fat.
#20856 - KungFuZerO has deleted their comment.
#20839 - I think that's what I'll do. I'll ask what his preference is. … 11/14/2014 on Fitness - muscle and... 0
#20837 - Yeah that's true, but my way may not necessarily be the best w…  [+] (2 new replies) 11/14/2014 on Fitness - muscle and... 0
User avatar #20838 - thatonesouthernkid (11/14/2014) [-]
well if you say he's going to be doing the basic muscle building exercises no matter what, then it could just be a matter of preference to either you or him. the question is who's preference is more important? you don't seem think one is significantly better in terms of a quality work out, so why not ask your friend which routine he'd prefer?
User avatar #20839 - marinepenguin (11/14/2014) [-]
I think that's what I'll do. I'll ask what his preference is. Because in my opinion as long as you are progressing in the main lifts its all the same.
#20834 - Just had an old classmate of mine text me asking me for workou…  [+] (6 new replies) 11/14/2014 on Fitness - muscle and... 0
User avatar #20881 - jokerjack (11/16/2014) [-]
If you could go back to your newbie stage knowing what you know now, what would you do?

Tell him that stuff, whether it's the same or different
User avatar #20888 - marinepenguin (11/16/2014) [-]
That's basically what I did.
User avatar #20835 - thatonesouthernkid (11/14/2014) [-]
if he wants to get your level of fitness, I'd put him through the same training you did.
User avatar #20837 - marinepenguin (11/14/2014) [-]
Yeah that's true, but my way may not necessarily be the best way, or the best for him.
User avatar #20838 - thatonesouthernkid (11/14/2014) [-]
well if you say he's going to be doing the basic muscle building exercises no matter what, then it could just be a matter of preference to either you or him. the question is who's preference is more important? you don't seem think one is significantly better in terms of a quality work out, so why not ask your friend which routine he'd prefer?
User avatar #20839 - marinepenguin (11/14/2014) [-]
I think that's what I'll do. I'll ask what his preference is. Because in my opinion as long as you are progressing in the main lifts its all the same.
#20833 - Action offends the inactive, and hard work hurts the pride of …  [+] (1 new reply) 11/14/2014 on Fitness - muscle and... +4
#20870 - ablueguy (11/16/2014) [-]
But, my genetics...
#152 - The problem is that planet fitness doesn't actually encourage … 11/14/2014 on oh well aint that just... 0
#20830 - First off, not all weight is bad and neither is it all good, d… 11/14/2014 on Fitness - muscle and... +2
#20829 - There's no such thing as toning. You either lose fat or build muscle.  [+] (9 new replies) 11/14/2014 on Fitness - muscle and... +1
#20847 - KungFuZerO (11/15/2014) [-]
Or both
User avatar #20849 - marinepenguin (11/15/2014) [-]
It's difficult to do both, because they're conflicting processes.
#20853 - KungFuZerO (11/15/2014) [-]
But not impossible. You can lose fat and build muscle eating at a caloric surplus if you're diet is low in fat and your exercises are calorie burning like full body circuits.
User avatar #20854 - marinepenguin (11/15/2014) [-]
I'm not denying that it's possible. But is it a viable strategy for a beginner? No. It's more for advanced lifters.
#20857 - KungFuZerO (11/15/2014) [-]
Thats the opposite of the truth haha. Beginners with excess body fat should start with high rep ranges and full body exercises to build a solid foundation and lose excess weight. This is basic periodization.
Edit*
User avatar #20862 - marinepenguin (11/15/2014) [-]
I agree with you, but I'm not talking about fat people when I think of beginners. I think of skinny skeleton mode guys.
User avatar #20861 - marinepenguin (11/15/2014) [-]
When you are overweight you can build muscle while running on a caloric deficit, I'm talking about people without excess body fat. If you are 200 pounds at 8% body fat you aren't going to lose fat and gain muscle the same way that someone who's 240 and 30% body fat would.
#20863 - KungFuZerO (11/15/2014) [-]
Oh ok, that makes sense. I figured since OP mentioned "toning" he probably had excess body fat.
#20856 - KungFuZerO has deleted their comment.
#20820 - Well I'm going to a community college that has a co-op situati…  [+] (1 new reply) 11/14/2014 on Fitness - muscle and... 0
User avatar #20821 - jokerjack (11/14/2014) [-]
Yeah, I'm good friends with a girl who's an officer in the National Guard. She's 1st Lieutenant of and engineering division, and although her major is Chemical Engineering, they still get her and her group to do all sorts of roadwork because that's what engineers do in the military

Go chemical engineering rather than petroleum. Majority of oil companies will hire chemicals for their petroleum positions, and this gives you more options as well if you don't want to move to Alaska or North Dakota for the oil. It is a fuck ton of money. I thought of working for Schlemburger, they had spots open for EEs especially because I have a lot of Controls experience
#20819 - Reminds me of Rippetoe but on the exact opposite side of thing… 11/14/2014 on Fitness - muscle and... 0
#20816 - Awesome, I haven't even gotten an associate's yet so who knows…  [+] (3 new replies) 11/14/2014 on Fitness - muscle and... 0
User avatar #20818 - jokerjack (11/14/2014) [-]
We just get Bachelors of Science here. No Associate's beforehand. About all the engineering disciplines are good. If you go Civil though with the military you'll be stuck building bridges for life lol
User avatar #20820 - marinepenguin (11/14/2014) [-]
Well I'm going to a community college that has a co-op situation with a bigger 4 year school, so I'll get my 2 year degree here then transfer directly to the 4 year school to get my bachelors.

I crossed out civil engineering for the military a loooong time ago. That was a job that was available at my base for the Guard, and I qualified for it, but the guys their said they mainly just repair the roads and sidewalks on base, and that sounded boring as fuck. I've been told to go into Petroleum engineering, but that's long hours and a ton of travel, but also 6 figure salary right off the bat.
User avatar #20821 - jokerjack (11/14/2014) [-]
Yeah, I'm good friends with a girl who's an officer in the National Guard. She's 1st Lieutenant of and engineering division, and although her major is Chemical Engineering, they still get her and her group to do all sorts of roadwork because that's what engineers do in the military

Go chemical engineering rather than petroleum. Majority of oil companies will hire chemicals for their petroleum positions, and this gives you more options as well if you don't want to move to Alaska or North Dakota for the oil. It is a fuck ton of money. I thought of working for Schlemburger, they had spots open for EEs especially because I have a lot of Controls experience
#20815 - I've been there for about a year now, I know the authors who a…  [+] (2 new replies) 11/14/2014 on Fitness - muscle and... 0
User avatar #20817 - jokerjack (11/14/2014) [-]
Yep. That's a big thing is figuring out who knows their shit, that way if something new comes across that possibly challenges what you already thought, you know if it should be listened to or disregarded.

If you ever want a nutrition person to have the "yep, he knows his science" about it's Alan Aragon. The guy is a bit abrasive in his hatred toward fad diets, those that promote them, and those who go on food scare campaigns but it can be pretty funny as he is the ultimate bro when it comes to trolling comments. The guy's base is just going by purely scientific studies for both nutrition and training. No "I've seen this work before for people"

I think he got kicked off T-Nation by ripping hard into someone who said the only way to lose weight was by going low carb.
User avatar #20819 - marinepenguin (11/14/2014) [-]
Reminds me of Rippetoe but on the exact opposite side of things. One big thing that I've came across is the conflict between anecdotal evidence and scientific studies on certain things. Rippetoe has really torn into the science part of things and will straight up challenge certain findings. He hates the "10 minute abs", "big pecs in 10 weeks", and "shoulders like boulders in 3 months" articles. He'll point to his hundreds of successful clients and own personal lifting experiences way before he points to some journal study or a guy with an exercise science degree for reference. Which I can agree with, the vast majority of guys I've seen with an exercise science degree could barely bench their own weight on their best day.

So I think anecdotal evidence shouldn't be ignored, but actual scientific studies shouldn't be ignored either.
#20811 - Wait wait wait your going into engineering? Same here brah. …  [+] (5 new replies) 11/14/2014 on Fitness - muscle and... 0
User avatar #20814 - jokerjack (11/14/2014) [-]
Yeah. Electrical Engineering. I graduate right here in December. Already got a job offer accepted (accepted it last March actually. So nice knowing I only need to pass classses and not get As or Bs anymore haha) and I start that the last week of Jan.

Michigan Tech is my school. The Tech is short for Technological University, but just telling people I go to a tech they think i'm like a mechanic or electrician or something.
User avatar #20816 - marinepenguin (11/14/2014) [-]
Awesome, I haven't even gotten an associate's yet so who knows what could happen. I don't know what kind of engineering to go into though. That's great though man, good luck with that. I about 2 states away down in Illinois.
User avatar #20818 - jokerjack (11/14/2014) [-]
We just get Bachelors of Science here. No Associate's beforehand. About all the engineering disciplines are good. If you go Civil though with the military you'll be stuck building bridges for life lol
User avatar #20820 - marinepenguin (11/14/2014) [-]
Well I'm going to a community college that has a co-op situation with a bigger 4 year school, so I'll get my 2 year degree here then transfer directly to the 4 year school to get my bachelors.

I crossed out civil engineering for the military a loooong time ago. That was a job that was available at my base for the Guard, and I qualified for it, but the guys their said they mainly just repair the roads and sidewalks on base, and that sounded boring as fuck. I've been told to go into Petroleum engineering, but that's long hours and a ton of travel, but also 6 figure salary right off the bat.
User avatar #20821 - jokerjack (11/14/2014) [-]
Yeah, I'm good friends with a girl who's an officer in the National Guard. She's 1st Lieutenant of and engineering division, and although her major is Chemical Engineering, they still get her and her group to do all sorts of roadwork because that's what engineers do in the military

Go chemical engineering rather than petroleum. Majority of oil companies will hire chemicals for their petroleum positions, and this gives you more options as well if you don't want to move to Alaska or North Dakota for the oil. It is a fuck ton of money. I thought of working for Schlemburger, they had spots open for EEs especially because I have a lot of Controls experience
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What do you think? Give us your opinion. Anonymous comments allowed.
User avatar #207 - lulzformalaysiaair (11/28/2014) [-]
what do you think of supersets? like with two movements for example.
User avatar #208 to #207 - marinepenguin (11/28/2014) [-]
They're good tools to use for building size. I haven't used them in a better part of a year, but you can include one or two in your routine if you feel like you need it.
User avatar #211 to #209 - marinepenguin (9 hours ago) [-]
Well hello.
User avatar #212 to #211 - include (9 hours ago) [-]
Hi.
User avatar #213 to #212 - marinepenguin (9 hours ago) [-]
I didn't even realize I had mentioned you. I apologize.
User avatar #214 to #213 - include (8 hours ago) [-]
It's alright, I like reading my mentions marinepenguin.
User avatar #215 to #214 - marinepenguin (8 hours ago) [-]
I would too, unfortunately you don't really have many people saying my name unless it's on purpose.
User avatar #216 to #215 - include (8 hours ago) [-]
True
#184 - marinepenguin (11/05/2014) [-]
Almost at my goal of 200 pounds
User avatar #185 to #184 - lulzformalaysiaair (11/12/2014) [-]
dat buzzcut
User avatar #187 to #185 - marinepenguin (11/12/2014) [-]
I was forced to, since I joined the military. I like it though.
User avatar #180 - lulzformalaysiaair (10/24/2014) [-]
Do you want an extra copy of Payday 1, I bought a 4 pack and have 1 left.
As in if you don't have it let me give you a free copy as gratitude.
User avatar #206 to #180 - marinepenguin (11/13/2014) [-]
I've found that there are a bunch of variations of it that take stress off the lower back though. Staggered stance, paused rows, etc. You can look some up. Lots of people have issues with rows.
User avatar #181 to #180 - marinepenguin (10/24/2014) [-]
What is payday?
User avatar #183 to #182 - marinepenguin (10/24/2014) [-]
On steam I'm assuming?

Well I won't turn down a free game if you want to give it to me. Personally I'm glad you are asking questions and I'm excited to see how you progress.
User avatar #186 to #183 - lulzformalaysiaair (11/12/2014) [-]
id still gib it to you if u told me ur steam name
User avatar #188 to #186 - marinepenguin (11/12/2014) [-]
Leonard2580, feel free to add me to if you want.
User avatar #189 to #188 - lulzformalaysiaair (11/12/2014) [-]
I couldn't find dat usermane apparently. Try adding GroupPoop or GroupPoop101
User avatar #191 to #189 - marinepenguin (11/13/2014) [-]
I enjoyed that message. It made me laugh harder then it should have.
User avatar #192 to #191 - lulzformalaysiaair (11/13/2014) [-]
I'm an idiot, I hurt my back from deadlifting yesterday. Hurts to bend around everywhere, I think I had good form but I might have done more reps for the weight I had then I should have...
User avatar #193 to #192 - marinepenguin (11/13/2014) [-]
What did you do? And where does it hurt?
User avatar #194 to #193 - lulzformalaysiaair (11/13/2014) [-]
After I finished my 5th set in a couple of seconds I noticed the middle-upper left part of my back hurts when I bend myself in certain ways. It's actually I think gotten better since yesterday.
User avatar #196 to #194 - marinepenguin (11/13/2014) [-]
My upper back hurt like that when I deadlifted heavy for 5x5 every week for several weeks. Deadlift every other back day for 3x5 and you'll be fine.
User avatar #197 to #196 - lulzformalaysiaair (11/13/2014) [-]
Yeah but deadlift was my main movement for back/bi day. I kinda would need another one and honestly power grips and snatch pulls look complicated (and I obviously can't do band pullaparts).
User avatar #198 to #197 - marinepenguin (11/13/2014) [-]
Do barbell rows.
User avatar #199 to #198 - lulzformalaysiaair (11/13/2014) [-]
I do, the problem with these rows is that i literally don't feel my back effected and I try to do proper form next to a mirror. I feel my bicep more then anything. I feel stupid.
User avatar #200 to #199 - marinepenguin (11/13/2014) [-]
Shoulders may not be back. Tuck your shoulder back, like your trying to push the middle of your back forward. If I saw you in person I could help. Basically if you aren't using your back properly, and letting your arms hang too much, your biceps will take over.
User avatar #201 to #200 - lulzformalaysiaair (11/13/2014) [-]
I try to keep my back straight like your supposed too and not move my shoulder, it's what I mainly focus on. I think I might try the snatch pull and power clean stuff. I probably asked this before but anything else you could think of for back except those 4?
User avatar #202 to #201 - marinepenguin (11/13/2014) [-]
Barbell rows are really effective, so I doubt you are doing them correctly.

As for other movements, you could try dumbbell rows, landmine rows, and there's a couple otthers where their names are escaping me right now.
User avatar #203 to #202 - lulzformalaysiaair (11/13/2014) [-]
ohh **** wait, I thought we were talking about dumbbell rows.Those are the pain in the ass ones.
www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/m/20_2.jpg
Are you talking about the leaning barbell row? I used to do those, they were effective (not as much as deadlift though) to a degree. I guess I'll continue.
User avatar #204 to #203 - marinepenguin (11/13/2014) [-]
Barbell rows are way better. Keep progressing at them. Add 5 pounds every week like you would one of the big lifts. Build ya some huge lats. I just haven't done them as much because they irritate my lower back.
User avatar #205 to #204 - lulzformalaysiaair (11/13/2014) [-]
I always get a slight sting in my lower back as I straighten up after the last rep.
User avatar #195 to #194 - marinepenguin (11/13/2014) [-]
Oh that's not bad. You shouldn't do 5 sets of deadlifts, 3 sets of 5 heavy deads is plenty.
User avatar #190 to #189 - marinepenguin (11/12/2014) [-]
I'm carrhawks7 apparently, sorry. And I found like 3 people, sent it to all 3 cause I didn't know which one.
User avatar #164 - lulzformalaysiaair (10/13/2014) [-]
I'm thinking I need around 120g protein/day if I weigh 135lb now. I don't think my diet however it has transformed to be incredibly more healthy, as in I used to eat McD and hot pockets 24/7 and now the worst I'll have is subway has enough protein so I wanna buy some protein powder for shakes. You got any good, cheap product you know of and also any recipes? Like how much should I add? How much grams of protein should be in my shake anyhow? 50/ 75 over kill?

Also is it bad to have pizza pizza every friday? It's a family dinner thing but I can drop it if it's really bad. I'm sure 8 slices gives a lot of calories though.
User avatar #165 to #164 - marinepenguin (10/13/2014) [-]
You can never really get too much protein. After a certain point your body just doesn't use it to repair muscle anymore and the extra goes into your waste. So just get some whey protein, 20-40 grams per shake is pretty normal.

As for the pizza, if you are wanting to gain size, 8 pieces of pizza aren't going to kill you. Remember that in bulking periods as long as you are eating decent most of the time, you'll be okay. A pizza or fast food a few times a week may actually be good, it's cheap easy calories that can help you put on size. Just don't make fast food a habit all the time. Subway is actually pretty good.
User avatar #168 to #165 - lulzformalaysiaair (10/13/2014) [-]
there is soo many different whey protein brands to choose from, is there any difference really between them? Should i try to get the cheapest price for most amount?
User avatar #169 to #168 - marinepenguin (10/13/2014) [-]
I would find a brand somewhere in the middle. Get something from GMC preferably. If you get something cheaper it'll have a lot of filler **** in there that isn't the best. The super high quality stuff isn't worth the cash. Elite Whey Protein from GMC is okay.
User avatar #170 to #169 - lulzformalaysiaair (10/13/2014) [-]
ca.bodybuilding.com/store/opt/whey.html for something like this. It just says 24grams of protein, is that per serving? And how many scoops is something like 2 or 5lb of protein anyhow?
User avatar #173 to #170 - marinepenguin (10/13/2014) [-]
It says 74 servings. So if you have two scoops a day that leaves you 37 days worth if you get a 5 pound tub.
User avatar #174 to #173 - lulzformalaysiaair (10/13/2014) [-]
damn so 5lb - 37 days - $80 x 10 periods of time in a year = $800 a year approx. **** that's a lot but I guess it's worth it.
User avatar #175 to #174 - marinepenguin (10/13/2014) [-]
Yea protein can be expensive for sure.
User avatar #176 to #175 - lulzformalaysiaair (10/13/2014) [-]
actually more like 900-1k if +tax and shipping, i wonder if there are stores I can get this **** from so i dont pay shipping. Do they sell this **** in stores?
User avatar #177 to #176 - marinepenguin (10/13/2014) [-]
I get my stuff from Wal-Mart.
User avatar #178 to #177 - lulzformalaysiaair (10/13/2014) [-]
good i live 150m from one. imma go check some out there, thanks a lot for all your help
User avatar #179 to #178 - marinepenguin (10/13/2014) [-]
No problem. They're normally in the pharmacy section. Usually around 20 bucks a pop.
User avatar #172 to #170 - marinepenguin (10/13/2014) [-]
But I'm not sure how big that thing is in comparison to what I get.
User avatar #171 to #170 - marinepenguin (10/13/2014) [-]
That would work just fine.

Normally 1 serving is 1 scoop. I almost always have 2 scoops.

And I don't know exactly how much there is in each one, but normally one of those things will last me a week or two. Depending if I have one shake or two a day.
User avatar #166 to #165 - lulzformalaysiaair (10/13/2014) [-]
I don't think I get enough calories in my diet. Have any high calorie but good food in mind? The ones without the bad-for-you fat like McD.

Also thoughts on eating lots of fruit/berries?
User avatar #167 to #166 - marinepenguin (10/13/2014) [-]
Honestly I can't think of any foods that have a lot of calories, a lot of protein and are good for you. That's why a burger from dairy queen or whatever won't kill you every couple days. Berries and fruits obviously can't be bad things.
User avatar #119 - lulzfornigeriagirl (09/14/2014) [-]
how long did it take you to go from a normal body to a fit (6 pack type) looking one? Implying you exercised right and ate correctly/alot.
User avatar #120 to #119 - marinepenguin (09/14/2014) [-]
I've always been athletic and had a six pack after hitting puberty. Although I was considered under weight at my height.

145lbs at 6'3

It took me a year to gain 50 pounds though.
User avatar #159 to #120 - lulzfornigeriagirl (09/18/2014) [-]
how do you feel about sugar (23g for 2.6L) and non-sugar orange juice (that 100% pure **** ). Is it bad if I drink like 2L a week?
When i started working out I stopped drinking cola which i used to drink like 3L a week. I crave juice sometimes.v
User avatar #160 to #159 - marinepenguin (09/18/2014) [-]
Not all sugar is bad. Orange juice is fine. You don't have to dial in in your diet that badly.
User avatar #162 to #160 - lulzfornigeriagirl (09/19/2014) [-]
Also do you happen to know how bad pizza is from fast food pizza joints? It aint deep fried, thats a start.
User avatar #163 to #162 - marinepenguin (09/19/2014) [-]
Fast food isn't too bad for you every now and then. It's very calorie dense and it can help you get in more calories a day. So while having a pizza or burger every couple days won't hurt, don't go overboard.
User avatar #161 to #160 - lulzfornigeriagirl (09/19/2014) [-]
I just realized I ****** up, its 23g PER 250 ml. Nah **** thats too much especially since I got addicted and drank it all in a day.
User avatar #121 to #120 - lulzfornigeriagirl (09/14/2014) [-]
Do you mind if i ask you a bunch of fitness related questions either today or tommorow?
User avatar #122 to #121 - marinepenguin (09/15/2014) [-]
Not at all
User avatar #123 to #122 - lulzfornigeriagirl (09/15/2014) [-]
How is your diet like? I'm guessing you track calories and make sure to eat the recommended amount needed to gain muscle at your current height/weight/age.

I have a lot of time on my hands this semester and I've been working out everyday for the past 2 weeks. I'v been repeating
1. Abs, legs (main focus is abs though)
2. Chest and Back area
3. Shoulders, Biceps and Triceps
but I've noticed that I feel using my Arm muscles during focus on the Chest/back area so I should probably go about doing a upper body/leg split where I alternate? Giving my chest, back, abs and arms just enough time for the protein synthesis window, the next day focusing on legs? I really am OK with working out everyday, I truly have the time for it, I have only 4 hours of class. So basically do you think this split is ok? Most people on /fit/ see no problem with it? inb4 beginurs suldnt do so moch, no pls
User avatar #124 to #123 - lulzfornigeriagirl (09/15/2014) [-]
I work out 1.5 hrs each day, at home also. About to get a bench that is incline-able.
User avatar #125 to #124 - marinepenguin (09/15/2014) [-]
My diet has become a bit more relaxed recently, but when I was seriously into the diet I made sure I ate 4000 calories a day and had 200+ grams of protein a day.

Now I'm probably doing about 3500 a day while eating 180ish grams of protein a day and still seeing some steady gains.

My tip is, if you aren't too much into getting HUGE and super strong, then you don't have to worry TOO much about diet, just eat enough, and avoid the ******** foods, and get enough protein without overtraining and you'll be fine.

I'll continue with training in the next comment.
User avatar #128 to #125 - marinepenguin (09/15/2014) [-]
Training wise, everyone is different, you'll have to experiment (and more then likely fail horribly) with what you think works best for your body type. I'm tall, so I did a ton of volume with a lot of compound movements, and that's what worked for me for a while.

Now in my opinion with your workout, I wouldn't worry about abs, most if not all of the big movements need the abs to stabilize the movement, so they'll grow and get strong along with every other part of your body.

I would also recommend a separate day for Chest, shoulders, back, and legs. With what you are doing you are working out your triceps and biceps 2 days in a row, with workouts specifically geared towards them. Not necessary. When you do chest or shoulders you'll also be working your triceps, and on back day you'll be doing biceps.

I honestly have no experience with an upper and lower body split, but I can imagine that if you are doing dozens of sets during a workout you are on a road to overtraining. You should really work one muscle with no more then 14 total sets, that includes movements where the muscle is only a secondary mover, like bench would include working triceps.

If I were you, I would continue to do something similar like you are doing now, except cut out ab work, do back and chest separately, and dedicate one day to shoulders. On chest and shoulder days throw in a few tricep movements, on back day throw in a few bicep movements. Focus on the big lifts, I cannot stress this enough, want to see serious size and strength gains? Center your workouts around Bench, Squat, Deadlift, and Overhead press. Improve your lifts every week in some way.
User avatar #132 to #128 - lulzfornigeriagirl (09/15/2014) [-]
"and dedicate one day to shoulders"
Are you sure, that's pretty hard especially since the shoulder is like a secondary muscle to many of the other upper body workout and vice-versa. Most of the shoulder workouts i've done give me the biggest burn in the bicep/tricep muscle area anyways.
User avatar #133 to #132 - marinepenguin (09/15/2014) [-]
The shoulder is a primary muscle, it is responsible for a massive amount of movements when it comes to upper body. I neglected shoulders with that same kind of thinking for a long time, and now that I've dedicated a day to shoulders and overhead pressing, my shoulders have grown and nearly doubled in strength. That in turn has increased my bench, making my chest larger, and my triceps larger and stronger.

The only thing that I would keep an eye on, is make sure you don't do a lot of pressing movements. Especially if you decided to do chest and shoulders on the same day, terrible programming and really **** with your shoulders, and shoulder health is something that you struggle to get back when you lose it.

Here's an example of my general shoulder workout.

Overhead press 5x5
Landmine press 5x8
Leaning side raise 5x8

That's it, and I'm an intermediate lifter. You don't have to spend 3 hours in the gym and do 15 movements to see results, those guys you see that do that tend to look the same every year.
User avatar #136 to #133 - lulzfornigeriagirl (09/15/2014) [-]
Well see to me that seems so.. easy I hate to say it. I feel much more soreness from like 15-20 reps + then from just 5-8, you barely even feel the muscle pain. You more so feel the inability to lift such a heavy object, I can't describe it so well, but its a totally different feeling for me.
User avatar #140 to #136 - marinepenguin (09/15/2014) [-]
If you are lifting a weight that is heavy enough to where you are struggling on the last rep or two, you will still feel sore at first. Eventually you won't get very sore.

You'll have to get into your mind the soreness does not always equal a good workout. It's easy for a trainer to trash someone and make them feel like they did something, it's hard to make them actually see results.

If you do what you are doing now, you will see some results, because you are a novice and your body will adapt and become bigger and stronger. Do that consistently for a year with a good diet and you may gain 20 pounds, but then after 3 more years you could be the same weight. If you did it right and kept things simple, you'll put on 40+ pounds of weight in a year if you eat enough. Then you should gain 10 pounds at the absolute minimum every year after that. Trust me, I've seen it happen again and again, with friends I've helped train, with my brother, and with myself.
User avatar #150 to #140 - lulzfornigeriagirl (09/16/2014) [-]
Sorry for asking so much questions, just need to finish understanding this **** so I can finally get to work without being paranoid of doing it wrong.
User avatar #149 to #140 - lulzfornigeriagirl (09/16/2014) [-]
Ok thanks for the advice.
So, I guess I just have a couple other questions to get me on tract.

Do you have any schedule in mind that has me working out every day? (Like I said I really have the time for it).
You said I should have one day just for shoulders, that would mean I couldn't do the split day workouts right? How would that work with other muscle groups though?
I guess this comes back to the do you have a schedule in mind for me. And what kinda shoulder exercises should I do on shoulder day if that's the way I should go, the one's you wrote above I'm guessing^?
If you are to make a schedule could you please specify the number of sets I should have (and how much should I rest in between sets anyways?)?

So far I've been doing high volume **** like I said.
Like for example on Bicep, Tricep Shoulder day I had like:
______ 3 sets to failure
_______ 3 sets to failure
______ 3 sets to failure
______ 3 sets to failure
_______ 3 sets to failure
_______ 3 sets to failure
______ 3 sets to failure

But after reading your advice and gaining knowledge on the internet, I know now that's obv not the best way to go about it.
User avatar #154 to #149 - marinepenguin (09/16/2014) [-]
You really shouldn't work out EVERY day, your body will need rest, even when you are only stressing certain muscles on certain days.

I know what you mean though, because I don't like working out every other day even because I feel like I can do more. So I go 4 days in a row. Back, Chest, Legs, Shoulders, then have an off day before starting again. If you want to do something like that then you would have to lower the amount of work you would do each day, because like I've said before, over training could be an issue.

In any given workout, the general rule is to do no more then 12-14 sets per muscle group. And that doesn't mean just the primary muscles, it means the secondary movers in the lift too. So for Bench you would include triceps in there as well, along with a little shoulders (I would worry about that so much unless you are doing shoulders the same day as chest).

The only shoulder movement that I would highly highly recommend is the overhead press, although since some peoples shoulders may not be healthy that lifts pains them, if you cannot do overhead presses (which I'd bet money that you'll have no issues), I would do landmine shoulder presses instead. But make overhead press your priority, then add in a few movements (like 2 or 3) that work different angles of the shoulder (Front, side, and rear)

As for your high volume workout, never ever ever ever go to failure that many times in a workout. I haven't gone to failure in a lift for at least a few months, not once. As for resting between sets, 90 seconds is usually the rule, but I never time my rest periods, I just go with how I feel, and don't let myself lose focus or get out of the zone.

One tip I just thought of, a BIG one. Keep a training journal. Write down all your lifts, how much you do and how many sets and reps you do. Keep track of your workouts.
User avatar #155 to #154 - lulzfornigeriagirl (09/16/2014) [-]
OK thanks man.

So you do Back, Chest, Legs, Shoulders, Rest and repeat? Doesn't that overwork your arms because usually a lot of the shoulder/chest/back workouts use it as a secondary muscle? and your doing them 3 in a row.
User avatar #156 to #155 - marinepenguin (09/16/2014) [-]
Yes that is my routine.

And your arms are not one muscle group. You can't work your biceps and triceps at the same time in one movement. So When I do back I'll be working biceps, thus my triceps get a break. On Chest day I work Triceps, so Biceps get a break. On legs both get a break. And on shoulders I don't implement any tricep working movements other then overhead presses, so they really don't get a ton of work. The days where they get the most work are on Back (and bicep) day, and chest (and tricep) day. Understand?
User avatar #157 to #156 - lulzfornigeriagirl (09/16/2014) [-]
Yeah, do you literally make sure to work on Back and Bicep/Chest and tricep (individually) or do they just usually go together in an exercise?
User avatar #158 to #157 - marinepenguin (09/16/2014) [-]
You can throw in some curls on back day, but a lot of back movements work biceps as well. I tend to make chest a tricep day as well, so I throw in some skullcrushers or close grip bench presses.
User avatar #151 to #149 - marinepenguin (09/16/2014) [-]
Well if you start off right (when 99% of people don't) you'll definitely create a great base of strength and size within a year. I'm actually starting my back day right now, so I'll answer your post in full when I'm finished.
User avatar #152 to #151 - lulzfornigeriagirl (09/16/2014) [-]
(Seems like you are working out pretty late, 9:30 I'm assuming, does it make a better difference to work out earlier like 4,5,6?).
User avatar #153 to #152 - marinepenguin (09/16/2014) [-]
Nah, I just work out whenever I have the time. Between my job and school I sometimes wait until late.
User avatar #134 to #133 - marinepenguin (09/15/2014) [-]
Landmine lateral raise* my bad
User avatar #126 to #125 - lulzfornigeriagirl (09/15/2014) [-]
"My tip is, if you aren't too much into getting HUGE and super strong"

To be honest though, I'd really like that. Going into uni next year so I'd like to get as fit is possible. Should I maybe even go above the recommended amount of daily calories and protein. I am afterall going to be working out everyday and my to put a lot of soreness on my muscles. I usually keep switching between exercises till it pains me to much to continue for the whole day.
User avatar #127 to #126 - lulzfornigeriagirl (09/15/2014) [-]
*and am going to put a lot of soreness on my muscles
User avatar #130 to #127 - marinepenguin (09/15/2014) [-]
I'm gonna take a shower so I'll read your response after that.
User avatar #129 to #127 - marinepenguin (09/15/2014) [-]
Not necessary, it'll take years to reach the point where you will be considered an advanced lifter. If you eat any more then 4000 calories (which may be too many for you if you are shorter) you will gain fat, you can't just gain as much muscle as you want. Work to get good at the movements, then worry about size gains. Honestly I could write a book about this and I'm trying to keep this short and sweet, so bear with me if I take a while.

And honestly you really don't need to do any more then 4-6 movements per workout, depending on what you are doing and how far along you are.
User avatar #135 to #129 - lulzfornigeriagirl (09/15/2014) [-]
i never understood that, why do only 4-6 movements per workout when you can do so much more, doesnt it confuse your muscle. Doesn't it need originality and dont you need different movements for most muscle groups that target them specifically?
User avatar #137 to #135 - marinepenguin (09/15/2014) [-]
I completely understand why it's confusing, and it's something I really struggled with until recently.

A muscle doesn't need to be confused, it needs consistent and ever increasing stress. "Muscle confusion" only prevents you from making any major progress, because adapting to a stress is what makes you get stronger and bigger, so you keep the workout the same while increasing the weight, which is a way of increasing the stress on your body. I increase the weights on all my lifts by 5 pounds every week, I've been doing this for about 2 months now since I switch programs, and I went from benching 150 for 5 sets of 5 reps, to 185 of the same sets and reps. I went from benching 205 to 230.

The absolute best way to build muscle is to focus on the movements that target huge groups of muscles, like Bench, Squat, Deadlift, overhead press, power clean, cleans, snatches, etc.
User avatar #139 to #137 - lulzfornigeriagirl (09/15/2014) [-]
also is getting a lot of sleep SUPER important? If so I will but i prefer to get around 8 hours. Too little?
Also thanks for answering all my ****
User avatar #142 to #139 - marinepenguin (09/15/2014) [-]
Sleep is very important, always try to get at LEAST 6 hours of sleep. But as long as you don't stay up til 2 or 3 every morning and get a decent nights rest every night it should never be an issue.
User avatar #138 to #137 - lulzfornigeriagirl (09/15/2014) [-]
Well I could do it, my only small problem is that i wont have anyone watching over me because I workout at home...
#141 to #138 - marinepenguin (09/15/2014) [-]
So do I. Do you have some solid weights? This is what my home gym looks like. I can do all the major lifts and more here. And I have over 500 pounds of weights.
User avatar #143 to #141 - lulzfornigeriagirl (09/15/2014) [-]
Of course I got solid weights, barbell and dumbells and like i said im gonna get a incline-able bench

You ever get to the point where you lift such a heavy weight that you may not be able to move it to the proper place, a.k.a why people have watchmen?
User avatar #146 to #143 - marinepenguin (09/15/2014) [-]
I need to get to bed, I have college in the morning, so if you have any other questions then I'll answer them at some point tomorrow.
User avatar #148 to #146 - lulzfornigeriagirl (09/15/2014) [-]
Yeah thats cool man thanks. I was about to go to bed too anyhow
User avatar #145 to #143 - marinepenguin (09/15/2014) [-]
What is your weight and height btw? Along with how much body fat you have?
User avatar #147 to #145 - lulzfornigeriagirl (09/15/2014) [-]
5'9, 130 lb.as for body fat, I'm not really sure but i'm not fat, slightly skinny if anything.
User avatar #144 to #143 - marinepenguin (09/15/2014) [-]
I only use a spotter whenever I am maxing out on a lifts. So I don't have a spotter while benching 185, but I do when I'm doing 215 for 2 reps.

If you are confident that you can get the weight without issues then you don't really need one. You probably aren't lifting enough right now to merit concern to be honest.
#118 - syrianassassin ONLINE (09/13/2014) [-]
i like how the JIDF working about the thing we had talked
User avatar #111 - donnybergerstory (08/09/2014) [-]
No homo, can you post a pic of your arms. Or just your muscles, this sounds so gay but I'm just curious as to how ripped you are.
#112 to #111 - marinepenguin (08/09/2014) [-]
No worries bro, I've seen you on Fitness some, so I can see why you'd be curious.

I'm about upper 180s in this photo. Currently in the lower 190s now. I wouldn't say I'm ripped, but I'm trying to get there.

My goal is to reach a lean 200, and I have more fat on me now then I'd like.
User avatar #113 to #112 - donnybergerstory (08/09/2014) [-]
What supplements you on?
User avatar #114 to #113 - marinepenguin (08/09/2014) [-]
I only take Whey Protein
User avatar #115 to #114 - donnybergerstory (08/09/2014) [-]
Oh. I just started taking 100% Whey Protein. I used to take this: www.gnc.com/GNC-Total-Lean-Lean-Shake-BURN-Chocolate-Fudge/product.jsp?productId=33755596

Then I dropped 15 lbs and I am onto whey protein.
User avatar #116 to #115 - marinepenguin (08/09/2014) [-]
That's cool. I've only every used Whey, I'm not going to start trying to actually slim down until I hit around 210 or if I put on too much fat in the process. I'm not sure how big I could get while staying natty though.
User avatar #117 to #116 - donnybergerstory (08/09/2014) [-]
Well good luck bro. Keep at it.
User avatar #102 - derpityhurr (07/29/2014) [-]
Hey, I hope you dont mind answering some questions of mine, you seem to be pretty smart about all this workout stuff and im just starting out
User avatar #103 to #102 - marinepenguin (07/29/2014) [-]
Well I'm flattered! I'm sure I could help you, what are you wanting to know exactly?
User avatar #104 to #103 - derpityhurr (07/29/2014) [-]
Well I wanted some advice on a few aspects of the workouts ive been doing the past month
I've run a mile everyday before lifting as a bit of cardio and to warm up; I don't run longer (which i easily could) because I dont want to be fatigued for my actual workout
Do you think this beneficial? I'm aiming to be a bit more muscular and to lose my excess fat
Also, I wanted advice on the exercises that I've been doing; should i post them all?
User avatar #105 to #104 - marinepenguin (07/29/2014) [-]
Well first off, running a mile before lifting isn't a terrible idea, it'll help condition you and keep your cardiovascular system in good shape. BUT, jogging is hell on your knees and if you do too much you can actually impair your ability to gain lean muscle mass. So if I were you, I would do about 3 or 4 40 yard sprints for a warmup instead. It'll condition you, burn fat, builds muscle throughout your body, and isn't hard on the joints.

As for the exercises, post away.
User avatar #106 to #105 - derpityhurr (07/29/2014) [-]
So here's what ive been doing:
Back:
4x10 Lat Pulldowns,
4x10 seated Low row,
4x10 Bent-over dumbbell row,
4x10 Back extensions,
4x10 of this byebyebodyfatbridge.files.wordpress.com/2009/05/969.jpg,
4x10 of this www.osu-tulsa.okstate.edu/wellness/equipment/reverse-flies-lg.jpg,
Shoulder:
4x10 dumbbell shrugs, 4x10 dumbbell shoulder press, 4x10 shoulder press machine, 4x10 front dumbbell raise,
Abs:
4x10 decline weighted sit-ups, 4x10 of this www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/l/340_2.jpg , 4x10 of this one machine, cant find it, 4x10 of this other machine,
Legs:
4x10 seated leg press, 4x10 of this s1.hubimg.com/u/2775218_f520.jpg , 4x10 of this www.biokineticspt.com/wp-content/uploads/2011/06/VR1-Leg-Extension_13050.jpg , 4x10 one-legged dumbbell calf raises,
Chest:
4x10 dumbbell press, 4x10 bench press, 4x10 of this www.bodybuilding.com/fun/images/2012/rise-of-the-machines-15-assisted-exercises-that-work_e.jpg, 4x10 incline bench press,
Biceps:
4x10 curls,
4x10 reverse grip pull-up,
4x10 www.nationalfitnessequipments.com/images/Bicep_Machine_Curl.jpg ,
4x10 seated curl bar,
Tricep:
4x10 lying-down dumbbell tricep extension, 4x10 dips,
4x10 arm extension machine, 4x10 triceps push down
User avatar #108 to #106 - marinepenguin (07/29/2014) [-]
Couple tips here. You have a TON of volume, and it's really unnecessary. You should really only have 4-6 movements per workout max, usually centered around one big lift, which you don't seem to be doing any of those besides bench. So say for back, I'd do Deadlifts, then pull-ups (instead of lat pulldowns), bent over rows (barbell preferable), and some kind of rear delt movement, and then I would probably add in one bicep movement.

You also seem to use a ton of machine work, does the gym you go to have any free weights or barbells? Those will have more carryover to real life and a higher amount of strength and size gain compared to machines.

Lastly, switch it up from 4x10 sometimes man, throw in some 5x5 (considered the best combination of strength and size), 5/3/1 (second best), 10x3 (yes, 10 sets of 3, lots of size gain, lots of strength gain). Toy around with the sets and reps, stick with one for a few months and see how you grow. Find out what works best for you. I'm really tall for a lifter so 5x5 tends to work best for me.
User avatar #109 to #108 - derpityhurr (07/29/2014) [-]
I feel like I should haveve included this; I do all these over 5 days, with back on Monday, abs and shoulders on Tuesday, legs on Wednesday, chest on Thursday, and triceps and biceps on Friday
Do you still feel that I should do less movements?
User avatar #110 to #109 - marinepenguin (07/29/2014) [-]
Yes, I had assumed that you split it up.

Like I said, you only really need 4-6 movements centered around one main lift. Any more then that and you risk overtraining, especially when you work out 5 days a week. I would know, I used to do what you are doing, except I went 6 days a week. After awhile I would start getting hurt, my lower back, then my upper back, then my hip, or my knee. Now that I toned it down I have absolutely no injuries and I feel better then ever.
User avatar #107 to #106 - derpityhurr (07/29/2014) [-]
Hopefully that wasnt too cringey
Also about the sprinting, it seems like a good idea
User avatar #101 - syrianassassin ONLINE (07/23/2014) [-]
i am fasting and went to your profile and full of food. why you torture me ;_;
#100 - MrKittyKat (07/01/2014) [-]
Have some more u slut
User avatar #99 - MrKittyKat (07/01/2014) [-]
Oh you love this bread you dirty whore.
#98 - MrKittyKat (07/01/2014) [-]
ofc i wouldnt
User avatar #97 - MrKittyKat (07/01/2014) [-]
You thought this cat would stop with bread?
#95 - MrKittyKat (06/30/2014) [-]
I shall not stop. I shall not falter. OP will deliver. And you shall know his name forever.
User avatar #96 to #95 - marinepenguin (06/30/2014) [-]
This is a good time. Many laughs are to be had.
#93 - MrKittyKat (06/30/2014) [-]
I guess you like bread
Have a grielld chees
#94 to #93 - marinepenguin (06/30/2014) [-]
Oh god I thought you were done.
Oh god I thought you were done.
#90 - MrKittyKat (06/30/2014) [-]
Fuk u have sum bred
Beans on bred toast
User avatar #92 to #90 - marinepenguin (06/30/2014) [-]
That looks absolutely disgusting holy **** .
#88 - MrKittyKat (06/30/2014) [-]
Not stopping because you goddamn asked to be ********** . I will not stop. I shall not falter. Fuk u
User avatar #91 to #88 - marinepenguin (06/30/2014) [-]
Is it bread or is it ice cream!!!!???
#85 - MrKittyKat (06/30/2014) [-]
Have your 5 bread a day ************ .
User avatar #86 to #85 - marinepenguin (06/30/2014) [-]
Oh god no
#84 - MrKittyKat (06/30/2014) [-]
Do you like buttery bread you whore?
User avatar #87 to #84 - marinepenguin (06/30/2014) [-]
Please stop omg
#83 - MrKittyKat (06/30/2014) [-]
Such ******** , Many bread. Wow.
User avatar #89 to #83 - marinepenguin (06/30/2014) [-]
This isn't your average everyday *********** , this is...

ADVANCED ***********
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