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marinepenguin    

Rank #1114 on Comments
marinepenguin Avatar Level 286 Comments: More Thumbs Than A Hiroshima Survivor
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Age: 19
Youtube Channel: Leonard2580
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X-box Gamertag: LEONARDS6
Interests: Hanging out, being stupid with friends, sports, working out, video games.
Date Signed Up:1/24/2011
Last Login:10/31/2014
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latest user's comments

#19329 - Yeah dont do 5x5 deadlifts twice. Ever again. If you…  [+] (12 new replies) 10/18/2014 on Fitness - muscle and... 0
User avatar #19756 - marinepenguin (10/23/2014) [-]
One armed.
User avatar #19757 - lulzformalaysiaair (10/23/2014) [-]
What do you think of all this upper/lower push/pull workout crap I've been hearing on /fit/ for a long time? It seems all so confusing to understand. xULxULx or some shit like that.
User avatar #19758 - marinepenguin (10/23/2014) [-]
They're different splits. I used to do a push pull legs split for a while.
User avatar #19759 - lulzformalaysiaair (10/23/2014) [-]
Could you explain why you don't do that type of workout?
User avatar #19760 - marinepenguin (10/23/2014) [-]
I didn't stop it because it was bad. I ran it for about 5 months before I switched it up. My main issue with it was that I was doing chest and shoulders on the same day, which is a lot of pressing movements. But I also wasn't as good at making a program as I am now. It's a classic program that has worked for years on lots of people.
User avatar #19330 - lulzformalaysiaair (10/18/2014) [-]
Thanks. I just feel like those 3 exercises would last me only an hour and I'd like to do atleast another.
User avatar #19331 - marinepenguin (10/18/2014) [-]
"Only an hour"

Bro get this in your head now, you don't have to work out 2 or 3 hours a day to get big. You'll notice that guys who are in the gym all day, tend to stay the same year in and year out. If you have a workout that's well programmed and intense you can grow in 30 minutes of work 4 times a week. Just worry about progressing in the main movements and get better at accessory work, and eat enough, then you'l grow.
User avatar #19332 - lulzformalaysiaair (10/18/2014) [-]
I think you might have misread me, I meant another movement not another hour. I do however have to say that I usually don't feel tired enough/sore to call a 1 hour workout satisfactory but you know better I guess.
User avatar #19334 - marinepenguin (10/18/2014) [-]
No I knew what you meant. I'm just saying that how long a workout is doesn't dictate a good workout or a hard one.

Plus in my experience, you don't have to be sore and tired every single workout to make progress. Make progress in the actual weights you are using. If you can do at least one more rep, or 5 more pounds, every single workout, in a year you will be leagues above where you were the year before. Don't worry about being tired or sore, just worry about being better every single workout and you'll be okay.
User avatar #20023 - lulzformalaysiaair (10/28/2014) [-]
Out of curiosity, how much is a beginner supposed to deadlift in ratio to his weight, I'd like to compare it to what I do now. Also is there a chance of seriously injuring your back when putting so much weight on your back?
User avatar #20024 - marinepenguin (10/28/2014) [-]
There's no real amount of weight that's considered "beginner weight" if you are deadlifting 225 I'd say you are doing good. Once you hit a double bodyweight max then you aren't a beginner anymore.
#19327 - I just do them because I love them. Just stick with squats, be…  [+] (14 new replies) 10/18/2014 on Fitness - muscle and... 0
User avatar #19328 - lulzformalaysiaair (10/18/2014) [-]
Yeah well today I did back, I looked at those movements and said fuck that. I ended up doing 5x5 deadlifts twice with 5x5 drag curls in between and some pullups after so I'm thinking I should have atleast one more back movement instead of 2 x deadlifts... right?
User avatar #19329 - marinepenguin (10/18/2014) [-]
Yeah dont do 5x5 deadlifts twice. Ever again.

If you did Deads, pull ups, and drag curls, that's probably all you need for back day. If you REALLY want another movement, I'd add in dumbbell rows. But nothing else.
User avatar #19756 - marinepenguin (10/23/2014) [-]
One armed.
User avatar #19757 - lulzformalaysiaair (10/23/2014) [-]
What do you think of all this upper/lower push/pull workout crap I've been hearing on /fit/ for a long time? It seems all so confusing to understand. xULxULx or some shit like that.
User avatar #19758 - marinepenguin (10/23/2014) [-]
They're different splits. I used to do a push pull legs split for a while.
User avatar #19759 - lulzformalaysiaair (10/23/2014) [-]
Could you explain why you don't do that type of workout?
User avatar #19760 - marinepenguin (10/23/2014) [-]
I didn't stop it because it was bad. I ran it for about 5 months before I switched it up. My main issue with it was that I was doing chest and shoulders on the same day, which is a lot of pressing movements. But I also wasn't as good at making a program as I am now. It's a classic program that has worked for years on lots of people.
User avatar #19330 - lulzformalaysiaair (10/18/2014) [-]
Thanks. I just feel like those 3 exercises would last me only an hour and I'd like to do atleast another.
User avatar #19331 - marinepenguin (10/18/2014) [-]
"Only an hour"

Bro get this in your head now, you don't have to work out 2 or 3 hours a day to get big. You'll notice that guys who are in the gym all day, tend to stay the same year in and year out. If you have a workout that's well programmed and intense you can grow in 30 minutes of work 4 times a week. Just worry about progressing in the main movements and get better at accessory work, and eat enough, then you'l grow.
User avatar #19332 - lulzformalaysiaair (10/18/2014) [-]
I think you might have misread me, I meant another movement not another hour. I do however have to say that I usually don't feel tired enough/sore to call a 1 hour workout satisfactory but you know better I guess.
User avatar #19334 - marinepenguin (10/18/2014) [-]
No I knew what you meant. I'm just saying that how long a workout is doesn't dictate a good workout or a hard one.

Plus in my experience, you don't have to be sore and tired every single workout to make progress. Make progress in the actual weights you are using. If you can do at least one more rep, or 5 more pounds, every single workout, in a year you will be leagues above where you were the year before. Don't worry about being tired or sore, just worry about being better every single workout and you'll be okay.
User avatar #20023 - lulzformalaysiaair (10/28/2014) [-]
Out of curiosity, how much is a beginner supposed to deadlift in ratio to his weight, I'd like to compare it to what I do now. Also is there a chance of seriously injuring your back when putting so much weight on your back?
User avatar #20024 - marinepenguin (10/28/2014) [-]
There's no real amount of weight that's considered "beginner weight" if you are deadlifting 225 I'd say you are doing good. Once you hit a double bodyweight max then you aren't a beginner anymore.
#19326 - You don't need to do them. 10/18/2014 on Fitness - muscle and... 0
#19325 - I have gloves man, I got them before my hands started getting …  [+] (2 new replies) 10/18/2014 on Fitness - muscle and... 0
User avatar #19335 - studbeefpile (10/18/2014) [-]
Sure, I wasn't saying nobody should take them ever, I was just saying that I personally don't use them.
User avatar #19336 - marinepenguin (10/18/2014) [-]
Nah I get ya. I only take them when I feel like I need a boost. I know a lot of guys who take them every single day and overdo it.
#90052 - Well at this rate you may see me in your country. I'll be a pa… 10/18/2014 on Religion Board 0
#90050 - They're afraid. That's what happens when people get scared. Th…  [+] (2 new replies) 10/18/2014 on Religion Board 0
User avatar #90051 - syrianassassin (10/18/2014) [-]
and we welcome their arrogance to us.
User avatar #90052 - marinepenguin (10/18/2014) [-]
Well at this rate you may see me in your country. I'll be a part of the US Air National Guard Security Forces. And the unit I'm a part of was in Iraq, Syria, Afghanistan, Jordan and everywhere over there. If there's a ground war involving the US soon over there. I'm sure I'll be going at some point.
#90048 - That's just semantics though. The problem for you guys is that…  [+] (4 new replies) 10/18/2014 on Religion Board 0
User avatar #90049 - syrianassassin (10/18/2014) [-]
then they go full bandwagon

which shows how the world is stupid
User avatar #90050 - marinepenguin (10/18/2014) [-]
They're afraid. That's what happens when people get scared. They want to eliminate the problem swiftly and brutally. Which in the end makes us no better then the monsters we meant to destroy.
User avatar #90051 - syrianassassin (10/18/2014) [-]
and we welcome their arrogance to us.
User avatar #90052 - marinepenguin (10/18/2014) [-]
Well at this rate you may see me in your country. I'll be a part of the US Air National Guard Security Forces. And the unit I'm a part of was in Iraq, Syria, Afghanistan, Jordan and everywhere over there. If there's a ground war involving the US soon over there. I'm sure I'll be going at some point.
#90046 - Yeah I know, but they consider people who aren't their exact v…  [+] (6 new replies) 10/18/2014 on Religion Board 0
User avatar #90047 - syrianassassin (10/18/2014) [-]
for us muslims they contradict us

so we dont consider them muslims. rather than satanics.
User avatar #90048 - marinepenguin (10/18/2014) [-]
That's just semantics though. The problem for you guys is that they are saying they are Muslims regardless of if they really are or not. So the rest of the world is wanting to kill every Muslim to get rid of the "sickness" or "plague" that Islam is. Even though it's a few bad apples ruining the bunch.
User avatar #90049 - syrianassassin (10/18/2014) [-]
then they go full bandwagon

which shows how the world is stupid
User avatar #90050 - marinepenguin (10/18/2014) [-]
They're afraid. That's what happens when people get scared. They want to eliminate the problem swiftly and brutally. Which in the end makes us no better then the monsters we meant to destroy.
User avatar #90051 - syrianassassin (10/18/2014) [-]
and we welcome their arrogance to us.
User avatar #90052 - marinepenguin (10/18/2014) [-]
Well at this rate you may see me in your country. I'll be a part of the US Air National Guard Security Forces. And the unit I'm a part of was in Iraq, Syria, Afghanistan, Jordan and everywhere over there. If there's a ground war involving the US soon over there. I'm sure I'll be going at some point.
#19322 - Also, elevator squats will almost make me throw up every time … 10/18/2014 on Fitness - muscle and... 0
#90044 - Radicalism has a tendency of making believers do the opposite …  [+] (8 new replies) 10/18/2014 on Religion Board 0
User avatar #90045 - syrianassassin (10/18/2014) [-]
>smiting infidels part.

nigga mostly those people kill muslims

muslims =/= infidels

for them infidels is anyone who oppose them.
while in islam infidel is the person who denies god.
User avatar #90046 - marinepenguin (10/18/2014) [-]
Yeah I know, but they consider people who aren't their exact values of Islam to be infidels. Which is why they should all be killed.
User avatar #90047 - syrianassassin (10/18/2014) [-]
for us muslims they contradict us

so we dont consider them muslims. rather than satanics.
User avatar #90048 - marinepenguin (10/18/2014) [-]
That's just semantics though. The problem for you guys is that they are saying they are Muslims regardless of if they really are or not. So the rest of the world is wanting to kill every Muslim to get rid of the "sickness" or "plague" that Islam is. Even though it's a few bad apples ruining the bunch.
User avatar #90049 - syrianassassin (10/18/2014) [-]
then they go full bandwagon

which shows how the world is stupid
User avatar #90050 - marinepenguin (10/18/2014) [-]
They're afraid. That's what happens when people get scared. They want to eliminate the problem swiftly and brutally. Which in the end makes us no better then the monsters we meant to destroy.
User avatar #90051 - syrianassassin (10/18/2014) [-]
and we welcome their arrogance to us.
User avatar #90052 - marinepenguin (10/18/2014) [-]
Well at this rate you may see me in your country. I'll be a part of the US Air National Guard Security Forces. And the unit I'm a part of was in Iraq, Syria, Afghanistan, Jordan and everywhere over there. If there's a ground war involving the US soon over there. I'm sure I'll be going at some point.
#90042 - I totally agree about the US Government being ******* …  [+] (10 new replies) 10/18/2014 on Religion Board 0
#90043 - syrianassassin (10/18/2014) [-]
indeed.

and yet there is this formula: doing something opposite of the belief wont make you belong to that belief you support.
User avatar #90044 - marinepenguin (10/18/2014) [-]
Radicalism has a tendency of making believers do the opposite of its religious teachings. Radical Islam really just focuses on the smiting infidels part.
User avatar #90045 - syrianassassin (10/18/2014) [-]
>smiting infidels part.

nigga mostly those people kill muslims

muslims =/= infidels

for them infidels is anyone who oppose them.
while in islam infidel is the person who denies god.
User avatar #90046 - marinepenguin (10/18/2014) [-]
Yeah I know, but they consider people who aren't their exact values of Islam to be infidels. Which is why they should all be killed.
User avatar #90047 - syrianassassin (10/18/2014) [-]
for us muslims they contradict us

so we dont consider them muslims. rather than satanics.
User avatar #90048 - marinepenguin (10/18/2014) [-]
That's just semantics though. The problem for you guys is that they are saying they are Muslims regardless of if they really are or not. So the rest of the world is wanting to kill every Muslim to get rid of the "sickness" or "plague" that Islam is. Even though it's a few bad apples ruining the bunch.
User avatar #90049 - syrianassassin (10/18/2014) [-]
then they go full bandwagon

which shows how the world is stupid
User avatar #90050 - marinepenguin (10/18/2014) [-]
They're afraid. That's what happens when people get scared. They want to eliminate the problem swiftly and brutally. Which in the end makes us no better then the monsters we meant to destroy.
User avatar #90051 - syrianassassin (10/18/2014) [-]
and we welcome their arrogance to us.
User avatar #90052 - marinepenguin (10/18/2014) [-]
Well at this rate you may see me in your country. I'll be a part of the US Air National Guard Security Forces. And the unit I'm a part of was in Iraq, Syria, Afghanistan, Jordan and everywhere over there. If there's a ground war involving the US soon over there. I'm sure I'll be going at some point.
#90039 - Both groups were funded and trained by the CIA to help destabi…  [+] (15 new replies) 10/18/2014 on Religion Board 0
User avatar #90041 - syrianassassin (10/18/2014) [-]
delusions*
#90040 - syrianassassin (10/18/2014) [-]
there is something called muslim in heart and muslim in sticker

i guess putting a sticker in the forehead written in it Muslim wont make them Muslims.

but MURICA is great at creating delusiona.
User avatar #90054 - lulzformalaysiaair (10/18/2014) [-]
I do agree with the picture though. America has to stop meddling in Middle Eastern affairs especially when trying to help muslim extremists. The only thing they should be concerned about is threats to international security like ISIS has become.
#90057 - syrianassassin (10/18/2014) [-]
User avatar #90042 - marinepenguin (10/18/2014) [-]
I totally agree about the US Government being Fucking retarded.

But it's you who claim that they aren't Muslim by your definition. They are the ones claiming to do these things in the name of Allah. That's like people over here claiming that the WBC isn't Christian. They are, they are just a very skewed version of it. Much like ISIS AND those other groups are very radical and skewed versions of Islam.
#90043 - syrianassassin (10/18/2014) [-]
indeed.

and yet there is this formula: doing something opposite of the belief wont make you belong to that belief you support.
User avatar #90044 - marinepenguin (10/18/2014) [-]
Radicalism has a tendency of making believers do the opposite of its religious teachings. Radical Islam really just focuses on the smiting infidels part.
User avatar #90045 - syrianassassin (10/18/2014) [-]
>smiting infidels part.

nigga mostly those people kill muslims

muslims =/= infidels

for them infidels is anyone who oppose them.
while in islam infidel is the person who denies god.
User avatar #90046 - marinepenguin (10/18/2014) [-]
Yeah I know, but they consider people who aren't their exact values of Islam to be infidels. Which is why they should all be killed.
User avatar #90047 - syrianassassin (10/18/2014) [-]
for us muslims they contradict us

so we dont consider them muslims. rather than satanics.
User avatar #90048 - marinepenguin (10/18/2014) [-]
That's just semantics though. The problem for you guys is that they are saying they are Muslims regardless of if they really are or not. So the rest of the world is wanting to kill every Muslim to get rid of the "sickness" or "plague" that Islam is. Even though it's a few bad apples ruining the bunch.
User avatar #90049 - syrianassassin (10/18/2014) [-]
then they go full bandwagon

which shows how the world is stupid
User avatar #90050 - marinepenguin (10/18/2014) [-]
They're afraid. That's what happens when people get scared. They want to eliminate the problem swiftly and brutally. Which in the end makes us no better then the monsters we meant to destroy.
User avatar #90051 - syrianassassin (10/18/2014) [-]
and we welcome their arrogance to us.
User avatar #90052 - marinepenguin (10/18/2014) [-]
Well at this rate you may see me in your country. I'll be a part of the US Air National Guard Security Forces. And the unit I'm a part of was in Iraq, Syria, Afghanistan, Jordan and everywhere over there. If there's a ground war involving the US soon over there. I'm sure I'll be going at some point.
#19321 - I have a love hate relationship with winter. I work out in my …  [+] (14 new replies) 10/18/2014 on Fitness - muscle and... 0
#19444 - anon (10/20/2014) [-]
for me pre workout is a need I take pre workout called mr hyde massive pump
#19361 - baglesbites (10/19/2014) [-]
I cant even imagine squatting in sub zero temps. When winter rolls around, my knees are super stiff and I need 10-15 minutes of warm ups before I even touch the bar. As far as pre workouts go, they are nice and help get you into a more focused and intense state, a reliance on the caffeine or other stims is a bit of a double edged sword.
User avatar #19353 - TokenWhiteKid (10/19/2014) [-]
for preworkout just use a nice cup of black coffee

It really wakens up my CNS. Good CNS + me getting pumped verbally before lifts absolutely clears my mind of everything but the lift I'm doing.
User avatar #19357 - marinepenguin (10/19/2014) [-]
I hate coffee. And I don't usually need preworkout, but if I wake up around 430 am to train, I'll need it to wake me up a little bit along with getting me pumped to work out.
#19347 - anon (10/18/2014) [-]
I have a hate hate relationship with winter, i like being outside doing active stuff not stuck indoors sipping hot cocoa so i'll definitely have some decline in my physique
User avatar #19382 - haroldsaxon (10/19/2014) [-]
I have a love/love relationship with winter. I love being out in the cold, when it's dark, but I also like sitting inside sipping coco
User avatar #19349 - nefarian (10/18/2014) [-]
Exercise at home or at the gym.
User avatar #19348 - marinepenguin (10/18/2014) [-]
Then work out inside so you don't lose anything.
User avatar #19346 - europe (10/18/2014) [-]
I only just started lifting this summer, so I only have experience with the summer so far. But with previous sports it could be problematic to get through the cold after having exercised, because I'd often end up with a cold.

Never taken pre-workouts, though my breakfast this morning was, as always, oats. Which are apperently pretty good pre-workout according to some sites (the training went great today)
User avatar #19323 - studbeefpile (10/18/2014) [-]
First of all, wear gloves in the winter dude....Second of all, I work out in a shed, so I'm in the same boat. Recovery definitely goes better in the Winter. It is the season of gainz after all.

As far as pre-workouts are concerned, I never take them. Ever. Whenever I'm tired/not extremely motivated, I just go out there and once I get started with the warm-ups my energy gets going on it's own.
User avatar #19325 - marinepenguin (10/18/2014) [-]
I have gloves man, I got them before my hands started getting sticky last winter haha. And I stop taking them after a month or two, you get used to it after a while. But they help me ramp up the intensity and have better workouts if I time them well. They have their uses in my opinion.
User avatar #19335 - studbeefpile (10/18/2014) [-]
Sure, I wasn't saying nobody should take them ever, I was just saying that I personally don't use them.
User avatar #19336 - marinepenguin (10/18/2014) [-]
Nah I get ya. I only take them when I feel like I need a boost. I know a lot of guys who take them every single day and overdo it.
#19322 - marinepenguin (10/18/2014) [-]
Also, elevator squats will almost make me throw up every time I do them.

Don't see many photos of peoples wheels around here.
#90036 - There are over 30,000 people in ISIS, and if you include the T…  [+] (17 new replies) 10/18/2014 on Religion Board 0
#90037 - syrianassassin (10/18/2014) [-]
>AL-CIAqaida and taliban
>muslims

pick one
User avatar #90039 - marinepenguin (10/18/2014) [-]
Both groups were funded and trained by the CIA to help destabilize the entire region and install regimes that would work with the US and let us take advantage of them. They identified as radical Islamist groups. It was a retarded idea that blew up on our faces, yeah. But they still identify as Muslim whether you agree with that or not.
User avatar #90041 - syrianassassin (10/18/2014) [-]
delusions*
#90040 - syrianassassin (10/18/2014) [-]
there is something called muslim in heart and muslim in sticker

i guess putting a sticker in the forehead written in it Muslim wont make them Muslims.

but MURICA is great at creating delusiona.
User avatar #90054 - lulzformalaysiaair (10/18/2014) [-]
I do agree with the picture though. America has to stop meddling in Middle Eastern affairs especially when trying to help muslim extremists. The only thing they should be concerned about is threats to international security like ISIS has become.
#90057 - syrianassassin (10/18/2014) [-]
User avatar #90042 - marinepenguin (10/18/2014) [-]
I totally agree about the US Government being Fucking retarded.

But it's you who claim that they aren't Muslim by your definition. They are the ones claiming to do these things in the name of Allah. That's like people over here claiming that the WBC isn't Christian. They are, they are just a very skewed version of it. Much like ISIS AND those other groups are very radical and skewed versions of Islam.
#90043 - syrianassassin (10/18/2014) [-]
indeed.

and yet there is this formula: doing something opposite of the belief wont make you belong to that belief you support.
User avatar #90044 - marinepenguin (10/18/2014) [-]
Radicalism has a tendency of making believers do the opposite of its religious teachings. Radical Islam really just focuses on the smiting infidels part.
User avatar #90045 - syrianassassin (10/18/2014) [-]
>smiting infidels part.

nigga mostly those people kill muslims

muslims =/= infidels

for them infidels is anyone who oppose them.
while in islam infidel is the person who denies god.
User avatar #90046 - marinepenguin (10/18/2014) [-]
Yeah I know, but they consider people who aren't their exact values of Islam to be infidels. Which is why they should all be killed.
User avatar #90047 - syrianassassin (10/18/2014) [-]
for us muslims they contradict us

so we dont consider them muslims. rather than satanics.
User avatar #90048 - marinepenguin (10/18/2014) [-]
That's just semantics though. The problem for you guys is that they are saying they are Muslims regardless of if they really are or not. So the rest of the world is wanting to kill every Muslim to get rid of the "sickness" or "plague" that Islam is. Even though it's a few bad apples ruining the bunch.
User avatar #90049 - syrianassassin (10/18/2014) [-]
then they go full bandwagon

which shows how the world is stupid
User avatar #90050 - marinepenguin (10/18/2014) [-]
They're afraid. That's what happens when people get scared. They want to eliminate the problem swiftly and brutally. Which in the end makes us no better then the monsters we meant to destroy.
User avatar #90051 - syrianassassin (10/18/2014) [-]
and we welcome their arrogance to us.
User avatar #90052 - marinepenguin (10/18/2014) [-]
Well at this rate you may see me in your country. I'll be a part of the US Air National Guard Security Forces. And the unit I'm a part of was in Iraq, Syria, Afghanistan, Jordan and everywhere over there. If there's a ground war involving the US soon over there. I'm sure I'll be going at some point.
#19320 - As for if your a beginner by a professional standpoi… 10/18/2014 on Fitness - muscle and... +1
#19319 - You are probably still a beginner because I'm only a lower int… 10/18/2014 on Fitness - muscle and... +1
#19317 - You aren't reading anything I'm saying are you? Kipp…  [+] (3 new replies) 10/18/2014 on Fitness - muscle and... +1
User avatar #19318 - mendelevium (10/18/2014) [-]
You still haven't told me what not being a beginner dictates.

Am I a beginner?
Getting off the bar is gana help you ACTUALLY work out and not pretend like you do 400 pull ups.
User avatar #19320 - marinepenguin (10/18/2014) [-]
www.t-nation.com/free_online_article/most_recent/mountain_dog_training_for_intermediates&cr=

As for if your a beginner by a professional standpoint, there are as many opinions as there are assholes, but this article has probably the best definition I've seen when it comes to if you are a beginner, intermediate, or advanced. You definitely aren't a novice since you've been lifting for a year.
User avatar #19319 - marinepenguin (10/18/2014) [-]
You are probably still a beginner because I'm only a lower intermediate. From your pictures I've seen, I probably have 25 pounds on you at least. Not ripping on you or your progress, just what I've observed.

And doing 20 strict pull ups with a 40 pound weight vest is a Damisimpressive feat and doing that will build a godlike back.
#19315 - That's for if you can't do ANY pull ups and have to resort to …  [+] (5 new replies) 10/18/2014 on Fitness - muscle and... +1
User avatar #19316 - mendelevium (10/18/2014) [-]
But like I said
Stupidity + danger = do a lat pull down instead.

If you honestly cant rep out that last set of pull ups, work your back in other ways and dont try to count something that isnt a pull up.
User avatar #19317 - marinepenguin (10/18/2014) [-]
You aren't reading anything I'm saying are you?

Kipping is not dangerous unless you are a beginner, this is a technique that should be used by people who are not beginners.

Yes you can move to another back exercise if you are just trying to work back. If you want to get bigger and stronger with pull ups (which are far superior then most other back movements) you should use it only when reaching failure. Getting off the bar and doing rows isn't going to help you do more pull ups with more weight.
User avatar #19318 - mendelevium (10/18/2014) [-]
You still haven't told me what not being a beginner dictates.

Am I a beginner?
Getting off the bar is gana help you ACTUALLY work out and not pretend like you do 400 pull ups.
User avatar #19320 - marinepenguin (10/18/2014) [-]
www.t-nation.com/free_online_article/most_recent/mountain_dog_training_for_intermediates&cr=

As for if your a beginner by a professional standpoint, there are as many opinions as there are assholes, but this article has probably the best definition I've seen when it comes to if you are a beginner, intermediate, or advanced. You definitely aren't a novice since you've been lifting for a year.
User avatar #19319 - marinepenguin (10/18/2014) [-]
You are probably still a beginner because I'm only a lower intermediate. From your pictures I've seen, I probably have 25 pounds on you at least. Not ripping on you or your progress, just what I've observed.

And doing 20 strict pull ups with a 40 pound weight vest is a Damisimpressive feat and doing that will build a godlike back.
#19313 - Thibeaudeau is possibly one of the most reliable peo… 10/18/2014 on Fitness - muscle and... 0
#19312 - Works the same muscles yes, but if you want to get better at p… 10/18/2014 on Fitness - muscle and... 0
#19310 - Kipping is only dangerous when your shoulders are not strong e…  [+] (6 new replies) 10/18/2014 on Fitness - muscle and... 0
User avatar #19352 - TokenWhiteKid (10/19/2014) [-]
no one should kip ever

Kipping is absolutely retarded
User avatar #19356 - marinepenguin (10/19/2014) [-]
I don't kip. But if you read the article I posted somewhere in this thread. You'll see that it has its uses as a partial rep to supplement pull ups.
User avatar #19311 - mendelevium (10/18/2014) [-]
The major muscles worked are still the same.

It does not benefit that one specific exercise, but it does give you strength and gains in the same area.

And I'm sure the pull up does not get benefited by kipping.
#19343 - KungFuZerO (10/18/2014) [-]
I was on marinepenguins side up until the end. Kipping has no place in anybody's routine, and crossfit is a load of horse shit and everyone knows it.
Regardless of any "benefits" of kipping, there are a ton of exercises that can strengthen the muscles involved in the pullup that are ten times less dangerous than kipping.
User avatar #19313 - marinepenguin (10/18/2014) [-]
www.t-nation.com/training/kipping-pull-ups-the-truth

Thibeaudeau is possibly one of the most reliable people on the whole site. He went from anticrossfit hater, to someone who actually uses variations of the cross fit wods for periods of time to increase strength and size.
User avatar #19312 - marinepenguin (10/18/2014) [-]
Works the same muscles yes, but if you want to get better at pull ups you won't be doing rows. You have to do pull ups to get better at pullups. and if you get stuck? Do partial reps. Kipping is just an easier pull up, making it a partial rep. If you cannot continue to do pull ups in a set, start skipping so pump out more reps. I'll even link you the article about it just to show you.
#19308 - I've actually read how kipping, while ridiculous, has its uses…  [+] (8 new replies) 10/18/2014 on Fitness - muscle and... 0
User avatar #19309 - mendelevium (10/18/2014) [-]
But like my previous argument.
Why do something that not only looks stupid, but is dangerous.
When something else is right around the corner.
I wana work out back but I cant do one more pull up? great there is a row machine, lower the weight.
User avatar #19310 - marinepenguin (10/18/2014) [-]
Kipping is only dangerous when your shoulders are not strong enough to handle to extra force on the joint. Beginners shouldn't do them at all. Plus a row machine does not benefit the pullup. Just like the bench does not benefit the pushup.
User avatar #19352 - TokenWhiteKid (10/19/2014) [-]
no one should kip ever

Kipping is absolutely retarded
User avatar #19356 - marinepenguin (10/19/2014) [-]
I don't kip. But if you read the article I posted somewhere in this thread. You'll see that it has its uses as a partial rep to supplement pull ups.
User avatar #19311 - mendelevium (10/18/2014) [-]
The major muscles worked are still the same.

It does not benefit that one specific exercise, but it does give you strength and gains in the same area.

And I'm sure the pull up does not get benefited by kipping.
#19343 - KungFuZerO (10/18/2014) [-]
I was on marinepenguins side up until the end. Kipping has no place in anybody's routine, and crossfit is a load of horse shit and everyone knows it.
Regardless of any "benefits" of kipping, there are a ton of exercises that can strengthen the muscles involved in the pullup that are ten times less dangerous than kipping.
User avatar #19313 - marinepenguin (10/18/2014) [-]
www.t-nation.com/training/kipping-pull-ups-the-truth

Thibeaudeau is possibly one of the most reliable people on the whole site. He went from anticrossfit hater, to someone who actually uses variations of the cross fit wods for periods of time to increase strength and size.
User avatar #19312 - marinepenguin (10/18/2014) [-]
Works the same muscles yes, but if you want to get better at pull ups you won't be doing rows. You have to do pull ups to get better at pullups. and if you get stuck? Do partial reps. Kipping is just an easier pull up, making it a partial rep. If you cannot continue to do pull ups in a set, start skipping so pump out more reps. I'll even link you the article about it just to show you.
#19306 - Well to he honest, cross fit has been largely proven to be ama…  [+] (10 new replies) 10/18/2014 on Fitness - muscle and... 0
User avatar #19307 - mendelevium (10/18/2014) [-]
Well I'll wait till I eat my words then.
Or at least ill wait until the guy on the pull up bar stops doing his 1000th "kip" and maybe he will manage to do 1 pull up.

And for forearms I usually just grab a bar, slap some weight on it, and do a timed hang with an alternating grip. Or I do a dead mans hang.
User avatar #19308 - marinepenguin (10/18/2014) [-]
I've actually read how kipping, while ridiculous, has its uses. That you should use it when trying to get max reps off of the pull up. So you'd do strict pull ups for failure, then kip or cheat for another ten. So next workout you should be able to strictly do another pull up or two before failing. They can be considered partial reps. One thing I've learned is to never bash something because it looks or sounds silly. Because you could actually use it to your advantage as one point. I've kind of had to do that with a few elements in cross fit.
User avatar #19309 - mendelevium (10/18/2014) [-]
But like my previous argument.
Why do something that not only looks stupid, but is dangerous.
When something else is right around the corner.
I wana work out back but I cant do one more pull up? great there is a row machine, lower the weight.
User avatar #19310 - marinepenguin (10/18/2014) [-]
Kipping is only dangerous when your shoulders are not strong enough to handle to extra force on the joint. Beginners shouldn't do them at all. Plus a row machine does not benefit the pullup. Just like the bench does not benefit the pushup.
User avatar #19352 - TokenWhiteKid (10/19/2014) [-]
no one should kip ever

Kipping is absolutely retarded
User avatar #19356 - marinepenguin (10/19/2014) [-]
I don't kip. But if you read the article I posted somewhere in this thread. You'll see that it has its uses as a partial rep to supplement pull ups.
User avatar #19311 - mendelevium (10/18/2014) [-]
The major muscles worked are still the same.

It does not benefit that one specific exercise, but it does give you strength and gains in the same area.

And I'm sure the pull up does not get benefited by kipping.
#19343 - KungFuZerO (10/18/2014) [-]
I was on marinepenguins side up until the end. Kipping has no place in anybody's routine, and crossfit is a load of horse shit and everyone knows it.
Regardless of any "benefits" of kipping, there are a ton of exercises that can strengthen the muscles involved in the pullup that are ten times less dangerous than kipping.
User avatar #19313 - marinepenguin (10/18/2014) [-]
www.t-nation.com/training/kipping-pull-ups-the-truth

Thibeaudeau is possibly one of the most reliable people on the whole site. He went from anticrossfit hater, to someone who actually uses variations of the cross fit wods for periods of time to increase strength and size.
User avatar #19312 - marinepenguin (10/18/2014) [-]
Works the same muscles yes, but if you want to get better at pull ups you won't be doing rows. You have to do pull ups to get better at pullups. and if you get stuck? Do partial reps. Kipping is just an easier pull up, making it a partial rep. If you cannot continue to do pull ups in a set, start skipping so pump out more reps. I'll even link you the article about it just to show you.
#19302 - Well I agree that there are better ways to do it, since overhe…  [+] (12 new replies) 10/18/2014 on Fitness - muscle and... 0
User avatar #19304 - mendelevium (10/18/2014) [-]
Its like cross fit in my mind.
twice the stupidity, twice the danger of doing an overhead press.

And I ment finger curls.
Its what I do for forearms sometimes.
User avatar #19306 - marinepenguin (10/18/2014) [-]
Well to he honest, cross fit has been largely proven to be amazing for strength and size in a short time period. Just that the intensity is so high that you can't do it for longer then say 3 months without overtraining and crashing (this is coming from someone who used to be the anticrossfit guy, then I had to basically eat my words).

And they're essentially the same. You can just either do them standing behind your back or in front of you while sitting. Both really aren't that great. You're better off doing Kroc rows, dumbbell rows, or deadlifts for lots of reps. Those shred my forearms more then anything, and it was a bitch to get mine stronger since I have such long arms.
User avatar #19307 - mendelevium (10/18/2014) [-]
Well I'll wait till I eat my words then.
Or at least ill wait until the guy on the pull up bar stops doing his 1000th "kip" and maybe he will manage to do 1 pull up.

And for forearms I usually just grab a bar, slap some weight on it, and do a timed hang with an alternating grip. Or I do a dead mans hang.
User avatar #19308 - marinepenguin (10/18/2014) [-]
I've actually read how kipping, while ridiculous, has its uses. That you should use it when trying to get max reps off of the pull up. So you'd do strict pull ups for failure, then kip or cheat for another ten. So next workout you should be able to strictly do another pull up or two before failing. They can be considered partial reps. One thing I've learned is to never bash something because it looks or sounds silly. Because you could actually use it to your advantage as one point. I've kind of had to do that with a few elements in cross fit.
User avatar #19309 - mendelevium (10/18/2014) [-]
But like my previous argument.
Why do something that not only looks stupid, but is dangerous.
When something else is right around the corner.
I wana work out back but I cant do one more pull up? great there is a row machine, lower the weight.
User avatar #19310 - marinepenguin (10/18/2014) [-]
Kipping is only dangerous when your shoulders are not strong enough to handle to extra force on the joint. Beginners shouldn't do them at all. Plus a row machine does not benefit the pullup. Just like the bench does not benefit the pushup.
User avatar #19352 - TokenWhiteKid (10/19/2014) [-]
no one should kip ever

Kipping is absolutely retarded
User avatar #19356 - marinepenguin (10/19/2014) [-]
I don't kip. But if you read the article I posted somewhere in this thread. You'll see that it has its uses as a partial rep to supplement pull ups.
User avatar #19311 - mendelevium (10/18/2014) [-]
The major muscles worked are still the same.

It does not benefit that one specific exercise, but it does give you strength and gains in the same area.

And I'm sure the pull up does not get benefited by kipping.
#19343 - KungFuZerO (10/18/2014) [-]
I was on marinepenguins side up until the end. Kipping has no place in anybody's routine, and crossfit is a load of horse shit and everyone knows it.
Regardless of any "benefits" of kipping, there are a ton of exercises that can strengthen the muscles involved in the pullup that are ten times less dangerous than kipping.
User avatar #19313 - marinepenguin (10/18/2014) [-]
www.t-nation.com/training/kipping-pull-ups-the-truth

Thibeaudeau is possibly one of the most reliable people on the whole site. He went from anticrossfit hater, to someone who actually uses variations of the cross fit wods for periods of time to increase strength and size.
User avatar #19312 - marinepenguin (10/18/2014) [-]
Works the same muscles yes, but if you want to get better at pull ups you won't be doing rows. You have to do pull ups to get better at pullups. and if you get stuck? Do partial reps. Kipping is just an easier pull up, making it a partial rep. If you cannot continue to do pull ups in a set, start skipping so pump out more reps. I'll even link you the article about it just to show you.
#19292 - People don't realize you need to reach about an intermediate l…  [+] (11 new replies) 10/18/2014 on Fitness - muscle and... +1
User avatar #19351 - TokenWhiteKid (10/19/2014) [-]
The last part isn't true

There are different types of muscle growth

One makes your muscle cells bigger but not stronger, while the other makes them denser but they stay the same size.

The former is used by bodybuilders while the latter is used by power lifters

I know power lifters and olympic style lifters and they're really crazy strong, but they aren't huge at all.
User avatar #19355 - marinepenguin (10/19/2014) [-]
Yes I am aware of that, but bodybuilders are still going to be strong. Not as strong as a powerlifter, but strong nonetheless. And there have been many strong powerlifters who have also been bodybuilders. To be elite in your category you have to train mainly with one style, but you can be both.
User avatar #19354 - TokenWhiteKid (10/19/2014) [-]
**makes them denser but they stay the same size past a certain point
User avatar #19358 - marinepenguin (10/19/2014) [-]
Ronnie Ronnien was a powerlifter, Mark Rippetoe did both as well. Those are just two off the top of my head. They were both huge dudes when they powerlifted. Lifting in the style of powerlfting does favor cross sectional muscle area adaptations and muscle density over size, but if you have a large muscle like a bodybuilders begin to do that same kind of training it doesn't get smaller. That way you get that bodybuilder muscle having the same cross-sectional area and muscle density adaptation as the pure powerlifer, but with a higher potential for force output. So a bigger powerlifter has more pontential to lift more weight then a smaller one. It's why mixing bodybuilding techniques into powerlifting is super benefitial. Ask studbeefpile, he does a ton of high rep work like bodybuilders do to increase muscle mass and strength.
User avatar #19362 - TokenWhiteKid (10/19/2014) [-]
and they both used steroids during their career which is the part you're missing


User avatar #19364 - marinepenguin (10/19/2014) [-]
Rippetoe didn't juice. Coleman does.
User avatar #19365 - TokenWhiteKid (10/19/2014) [-]
Yes, Rippetoe did.

If you ever even want to dream about competitive powerlifting, you have to juice. He admitted it somewhere on his forum but I can't seem to find it right now
User avatar #19366 - marinepenguin (10/19/2014) [-]
Ive never heard it. And no one in Competitive powerlifting or bodybuilding is clean today. All of them juice.

But You don't need to take steroids to be successful in both bodybuilding and powerlifting. Steroids only enhance the speed at which you recover. HGH helps with massive muscle gains, but has way more negative side effects.
User avatar #19371 - TokenWhiteKid (10/19/2014) [-]
Steroids, depending on the ones you use, also allow your body to maintain higher amounts of muscle mass

There are all kinds out there. Yes you have to take roids to compete otherwise there is no other way because you'll be blown out of the water every time.
User avatar #19367 - marinepenguin (10/19/2014) [-]
If you want to be a successful COMPETITIVE lifter and bodybuilder then yeah, but not just if its a passion. I know lots of guys who could be bodybuilders and are strong as hell.
User avatar #19298 - studbeefpile (10/18/2014) [-]
Damn straight.
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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 #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 #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 (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 (07/23/2014) [-]
i am fasting and went to your profile and full of food. why you torture me ;_;
#100 - MrKittyKat ONLINE (07/01/2014) [-]
Have some more u slut
User avatar #99 - MrKittyKat ONLINE (07/01/2014) [-]
Oh you love this bread you dirty whore.
#98 - MrKittyKat ONLINE (07/01/2014) [-]
ofc i wouldnt
User avatar #97 - MrKittyKat ONLINE (07/01/2014) [-]
You thought this cat would stop with bread?
#95 - MrKittyKat ONLINE (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 ONLINE (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 ONLINE (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 ONLINE (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 ONLINE (06/30/2014) [-]
Have your 5 bread a day ************ .
User avatar #86 to #85 - marinepenguin (06/30/2014) [-]
Oh god no
#84 - MrKittyKat ONLINE (06/30/2014) [-]
Do you like buttery bread you whore?
User avatar #87 to #84 - marinepenguin (06/30/2014) [-]
Please stop omg
#83 - MrKittyKat ONLINE (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 ***********
#80 - anon (06/28/2014) [-]
guess who i am
User avatar #81 to #80 - marinepenguin (06/28/2014) [-]
considering my latest user on my profile is syrianassassin, I have no idea
User avatar #78 to #76 - marinepenguin (06/21/2014) [-]
oh wait I remember what this was for, you actually did it. Impressive.
User avatar #77 to #76 - marinepenguin (06/21/2014) [-]
hello
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