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Please advise by Jenny Billingforth - Tue, 12 Dec 2017 21:12:26 EST ID:vDIWjWBl No.94559 Ignore Report Reply Quick Reply
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I've been doing a variation on starting strength I saw posted here once (I'd post the link but I'm on my phone) for the last 4 months. Definitely lifting more than when I first started, feel and look stronger, and overall happy with progress I've made. But I can't help but feel I should be making more progress. The idea that I should be adding 5 pounds a week? That seems unreal to me. I can't add weight that quickly. What am I doing wrong? I follow the workout exactly, except the eating part. Is that what I'm missing? I'm a student though, I can't afford, money wise or time wise, to be eating 3000 calories everyday. I haven't been counting precisely because that also seems ridiculous, I mean, I make a big pot of chili or spaghetti sauce, am I supposed to total the calories and portion it out beforehand? That just seems like too much work. Anyway, definitely eating more than I have in the past, and getting more than 2000 for sure.

So am I doing this half-assedly? If I don't want to commit should I just be happy with the progress I make? Is there an easy way to do this? Why am I unable to add 5 a week?


Help me stop being a fat piece of shit by Sidney Fanningfoot - Tue, 05 Dec 2017 02:28:52 EST ID:OmLCn6L4 No.94530 Ignore Report Reply Quick Reply
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I spent 500 dollars earlier in the year on a bicycle to try and lose weight. Every time I went to ride it something on the bike would fucking break, literally every time (probably because I'm a fat piece of shit). I did this like 9 times and spent over a thousand dollars getting this bike fixed over and over and now its sitting collecting dust and getting rusty. I have gone from 250lb at the start of the year to 310lb now. I am constantly stressed out and have a horrible habit of going through a drive through and eating shitty fast food when I get stressed.

I need to cut for a while before gaining muscles. I should honestly probably lose like 120 lbs before attempting to bulk. I'm 6 ft 1 inches btw, 310lbs. Someone please tell me what to do. I am currently trying to get on adderall or some other such stimulant from a doctor to lose weight, I'm literally drug seeking like a dope fiend because I need to slim the fuck down before I ruin any chance I have at a decently happy life.

ITT tell me what to eat/how to count calories, etc, also workout tips? How do I even cardio with no bike? Running hurts like a motherfucker because I'm a land whale
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Oliver Dummerkerk - Tue, 05 Dec 2017 13:21:46 EST ID:y7YIqKa8 No.94532 Ignore Report Quick Reply
>>94530
Okay OP you're my height and 10 pounds heavier than when I first dieted. I reckon what works for me shouldn't be a million miles from working for you. I was 26 when I decided to commit to getting in shape. I lost the weight in 17 months though the second christmas I got the shits and instead of stuffing my face I was shitting so that probably shaved 6 weeks off. I started training strength during my weight loss but I didn't try to bulk and never have. I'd probably drop more like 140-160 pounds before trying to bulk. Over the years I kept going to the gym and maintaining my weight. It's been a constant effort but it's better than being fat and miserable. I won't lie, it's hard but it's worth it. Over the years I think the amount I weigh at a given waist size has slowly increased and so has my strength and musculature. Switching to sets of 8-12 when it's time to stop losing weight helped. Strength is good for the first year or two though. I'm currently about 175 pounds with a 31-32 inch waist. It's just before christmas so I'm about as skinny as I'm comfortable being at this point.

Okay the habit of driving to the drive through has to stop. You have to just not do it. Usually I'd say only keep food in your house that you actually intend to eat, don't keep snacks, don't keep grazeable shit, keep stuff that requires meal prep. I gave up drink (not hard for me as I don't drink often anyway) and unfortunately now think of my treat food in terms of how much joy I can get out of my calories. I am an accountant though so this comes naturally to me.

You can and should gain muscle while you lose weight. If you are super unfit you will be able to make strength gains even as your weight plummets and this will help you a lot.

There are a tonne of ways to lose weight but essentially you've got to burn a lot more energy than you gain from food. I did this in steps. First I stopped the snacking on shit and started eating healthier. Then when that was easy I started calorie counting. First 2000 but eventually dropping to 1600. Once I started calorie counting (a couple of months in) I signed up for a gym (second week of february to avoid being a january person, you know the ones, I didn't want to make a new year's resolution because I should I wanted to change because I wanted to change). Calorie counting is just working out what you can withing a budget. Because of the final thing I list in this post I technically intermittent fast and eat within a 11 ish hour window most days.

At first I did gentle cardio. I just used machines at an intensity of "fast walk" I guess. I dunno. I just did 6 lots of 5 minutes (a short break in between each bit) at a modest pace with the resistance turned down. Because I was so unfit I was a) super sore afterwards and b) was making improvements almost every session, I went to 6 lots of 5 minutes 30 then 5 lots of 6 minutes and so on. I kept increasing the time in 30 second increments and dropping the number of lots down to the lowest it could be and still be 30 minutes or more. This was too easy and I actually starting dialling the resistance up. By the time I was doing 3 lots of 10 minutes I was no longer getting sore so I'd come in 3 times a week. At this point weighing about 260-270 pounds I started doing weights before my cardio. Not super intense but I'd work my whole body a bit. At first I couldn't squat a bar without sweating and was sore as hell but again after a few months I was progressing on every machine. I did 3 sets of 5 at the most weight I could do that at as I was strength training and made serious progress. By then I was at 1600 calories. Eventually the intensity of my cardio (at some point I went to 2x15 and then 1x30) and weights had gotten higher and I started doing them on alternate days and coming into the gym. I also started doing extra walks. Just walking a couple of miles on top of everything else.

Anyway what I learned is the following.
>Walk before you run, literally
>sometimes you have an off day and get high and eat a box of cereal, stop keeping cereal around the house, the next few days make sure you are definitely on your calorie goal and it'll barely slow you down
>learn from your mistakes
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Molly Cuzzlechuck - Tue, 05 Dec 2017 15:05:37 EST ID:iQGIlGVP No.94533 Ignore Report Quick Reply
when you are heavily overweight (300lb+, like you), all of your bodily systems are already stretched beyond design specifications. joints, cardiovascular system, etc. are already working overtime just to keep you alive and allow you to function. i would recommend avoiding any intense exercise until you drop at least 50 pounds. for now just walk and swim. walking can do a lot of good. try walking 1 mile a day, then work up to 2.
>>
TinyTrip !5pb17tfZto - Fri, 08 Dec 2017 00:09:37 EST ID:D6tcx8FP No.94545 Ignore Report Quick Reply
I helped a few people with worse BMIs than yours,
Consistency is key, it becomes habitual behavior Even "ritualizing" whatever excercise you do, by this I mean do start and end it the same way . Even if the beginning is waking up, getting home from work, doing a brisk walk first , etc Really helps ingrain it, it becomes something you do without thought.

Tbh physics is real and you should be able to determine your caloric goals. Find a healthy diet, determine what the reductionin calories equals in monthly lost weight. For me diet was trial and error, from weighing nothing and eating constant to keto ahd just keeping at sub 10%. Not everyone can do keto, also just cleaning up your diet should help.

Find an excercise of some sort you can atleast somewhat enjoy, it'll feel like less of a chore and you'll enjoy getting better at whatever you choose. ie an older woman picked a heavy bag, a young friend picked up squash. Another didd walkibg and water like the post above suggesrs (and makes some valid points (

Find something you can incorporate into your daily life. For me having a chin up bar causes me to do a set when I walk near. Kettle bell infront of my tv. Becomes second nature

Also just wanted to say kettle bells are both excellent for losing weight and very fun.

The mirror is a better judge than the scale, your self esteen will raise.

Walking isn't a bad place to start but I'm not sure you need to be that worried, composition matters more than weight in many ways. Use a method even calipers to ball park bf Unless you shoot meth and run a marathon, or you've only moved for meals for the last five years, then I'd say do low impact excercise so you don't destroy your joints or have a cardiac issues.
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Ian Brellyfine - Sat, 09 Dec 2017 01:13:31 EST ID:P+7BiA0W No.94546 Ignore Report Quick Reply
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>>94530
Step 1, eat better food. If you are use to just eating drive through any exercise you do will be moot by lager drive through orders. I use to be addicted to the drive-through. Now I carry protein bars with me when I drive. If I get hungry I eat one of those and get on with my life. Take that time you were spending in the drive through and commit some of it to step 2.

Step 2, fuck the bike, get a gym membership. Commit to spending 1 hour in the gym several times a week. Once you are there, actually doing work is easy.

Step 3: While your at the gym, don't skip on the resistance strength training. Those workout machines are easy to use, if you are looking for someplace to start.



Warning bro science: Building muscle is very helpful in losing weight. Muscles increase your metabolism because they require more energy to maintain. You'll feel sore as fuck your first few weeks of exercise. That's how you know it's working. After you are in a routine that sore feeling fads.
>>
Phyllis Nickleworth - Tue, 12 Dec 2017 18:49:16 EST ID:2QvNUBns No.94558 Ignore Report Quick Reply
>>94546

That's not broscience. You are making a scientifically proven factual statement. Keep up the good work.


HELP ME GET STRONG WITH ONLY A PULL UP BAR by Graham Firringstune - Sat, 09 Dec 2017 12:49:25 EST ID:e8IW0tjt No.94547 Ignore Report Reply Quick Reply
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whats up guys. i have limited weight lifting experience. my max bench was 155 with a barbell if that gives you any idea. anyway i havent lifted any weights in months but have been doing pull ups every now and again. i can do 8 real pull ups in the underhand grip, and like 2 or 3 with an overhand wide grip.

anyways I want to know a basic schedule to keep me in shape, and build upper body strength. i find doing it every day is counterproductive for me and most of the schedules i find seem to be like 5 days a week but i feel like 3 or 4 would be more ideal.

or would it be better to just do it whenever i feel the urge instead of having a set schedule?
>>
Lillian Chonderwater - Mon, 11 Dec 2017 11:00:26 EST ID:Sxmo0uuS No.94550 Ignore Report Quick Reply
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bump
>>
Edwin Tootforth - Mon, 11 Dec 2017 16:52:44 EST ID:4+458rlZ No.94553 Ignore Report Quick Reply
fitloop.co
>>
Ebenezer Duckson - Tue, 12 Dec 2017 12:29:16 EST ID:y7YIqKa8 No.94556 Ignore Report Quick Reply
>>94547
Probably every other day is plenty. You might do split days and stuff if you get particularly serious about it but right now I don't think you need to do that, it might help, other people can probably give better advice. People will reccomend starting strength or other simple programs. I found doing 3 sets of 5 for as much weight as I could do that for was good, though when establishing what you can do it's better to under estimate while you nail the form and ramp the weight up if it's easy. Work each muscle group with more than one exercise and don't overly focus on one thing. If you can do a few pullups and bench 155 you're not super feeble by any measure but really the exact numbers are unimportant (to anyone giving advice, you need to watch them of course) if you just want to get stronger because you're just going to be doing the same stuff at whatever weight it is and watching it go up whatever.

If you do it whenever you have the urge you may be flaky, some sort of schedule like "these days" or "every other day" or something is probably better as consistency gets better results. Overdoing shit doesn't help you but if you take weeks of you're going to get worse results than if you're lifting every second day. A little flexibility to account for life doens't hurt. I haven't been to the gym for a few days because I was away, life happens, but if you go "when you feel like it" you'll probably go one monday... not make it in until thursday when you'll realise you can't be bothered and will start agsin next monday, then you'll come in... not bother until thursday again you think "I'll start next week". Then the next week you don't. Then the week after you manage monday and then are never seen again.

Also don't start on the first of january "because I should" you won't last the fortnight. I guess the gym love getting months of subscriptions from people who never go though.
>>
Ebenezer Duckson - Tue, 12 Dec 2017 12:37:54 EST ID:y7YIqKa8 No.94557 Ignore Report Quick Reply
>>94556
With only a pull up bar though you're going to have to get creative/do floor and bodyweight stuff. Convict conditioning style.


Fitness Database by Hedda Nattingfield - Mon, 11 Dec 2017 14:46:48 EST ID:ikaHKFhY No.94551 Ignore Report Reply Quick Reply
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Currently I work in a youth center for traumatized teenagers. Most of them do not speak English nor can read English script. I'm looking to find a website with visual exercise explanations, as well as diagrams showing what muscles are worked. The aim for us to create a small booklet that we can use to help the teenagers design their own workouts using simple workout templates, build up a fundamental knowledge of fitness while not relying on language based explanations. We mostly work with dumbbells, kettlebells and calisthenics. If anybody knew of any accessible websites that had content similar to this that would be great.

Happy deadlifting.
>>
Edwin Tootforth - Mon, 11 Dec 2017 16:49:01 EST ID:4+458rlZ No.94552 Ignore Report Quick Reply
Visual only with no language explanation? Fuck, I work as a trainer - and I;ve trained deaf and blind people - and that sounds hard as fuck. If such a thing were to be made it could make millions in profits.
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Lillian Bimmlechutch - Mon, 11 Dec 2017 17:17:55 EST ID:LZQUuWue No.94554 Ignore Report Quick Reply
Read Mark Rippetoe's book Starting Strength. It was literally designed with situations like yours in mind. I don't think they should be creating their own routines though. That's for people who are already in good physical fitness and need to start focusing on muscle groups. The Starting Strength method is super easy and can be done in a 45 minute time span. Google for it and you'll find a free PDF. It's got good pictures in it as well.
>>
Lillian Bimmlechutch - Mon, 11 Dec 2017 17:24:47 EST ID:LZQUuWue No.94555 Ignore Report Quick Reply
>>94554
Keep in mind that it uses a number focused progression method. So, it's 3 sets of 5 squats, 3 sets of 5 benchpresses, and 3 sets of 5 deadlifts, 3 times a week, adding 5 pounds each workout session. A quick 5 minute running warm up and you've got an easy workout that anyone can understand. Focus on the 3s and 5s and they'll be showing progression each workout for months. Once they get past this "Weightlifting 101" then they can start customizing the workout for their specific needs. The book goes into much more detail and even offers different exercises to move into as you advance.

Anyways, report back with what you end up doing.


Workout Music by Oliver Drussleshit - Thu, 05 Jan 2017 03:40:45 EST ID:fT1DTimp No.93824 Ignore Report Reply Quick Reply
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Hey /fit.,

It's a new year and there's a massive influx of new people at my gym putting clips on the smith machine and just kind of pissing me off in general. Needless to say I'm not super amped to try and workout without any tunes. But I'm in desperate need of some new ones. I haven't really paid attention to the music scene in a while and generally just listen to podcasts instead since, like, 2012.

I was hoping some of you could give me some choice playlists or tracks so I can get properly amped and tune out the world for an hour a day without hearing the same song every 10 minutes. More into the happy hardcore/witch house thing than metal, but really anything helps at the moment. Thanks guys!

Pic unrelated but I'm riding that WK afterglow.
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Octoberfest - Sun, 15 Oct 2017 01:06:59 EST ID:3oz5DC62 No.94448 Ignore Report Quick Reply
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''Ordinary World''
https://www.youtube.com/watch?v=hId34I6hOQg\
>I will learn to survive........
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All Hallow's Eve - Sat, 21 Oct 2017 04:30:43 EST ID:Wu7mv+DL No.94453 Ignore Report Quick Reply
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Star Trek Medley
https://www.youtube.com/watch?v=YvPmDWodqIo
I trek to this
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10 out of 10 - Fri, 27 Oct 2017 18:01:42 EST ID:wBMEtozd No.94482 Ignore Report Quick Reply
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House of the Rising sun ~ German cover
https://www.youtube.com/watch?v=m92QECvs79M
>>
1111 - Wed, 01 Nov 2017 06:18:41 EST ID:4VflwSaK No.94489 Ignore Report Quick Reply
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THRILLER
https://www.youtube.com/watch?v=td-_pUPVjdo
>>
https://www.theregister.co.uk/ - Sat, 09 Dec 2017 20:27:27 EST ID:kycKtp45 No.94549 Ignore Report Quick Reply
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TIME WILL TELL on Late Night with Seth Meyer's Show
https://www.youtube.com/watch?v=LkOrhGkka_Y


Motivation by Walter Buffinghat - Sun, 28 May 2017 17:56:26 EST ID:lTbN7xar No.94184 Ignore Report Reply Quick Reply
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So a few years ago I got into lifting, got myself pretty big and I've never really felt better about myself than those times, then a long term relationship happened and i kinda let myself go for a while. I did build myself back up about half a year ago but then i got pretty sick for a few months and lost pretty much all muscle mass and became very unhealthy.

My relationship recently ended and I know building myself up will make me feel better but I just can't find the motivation. Something that doesn't help is that I had access to testosterone and Dbol for both times i've built myself up and i can't afford to buy a course right now to do it again. This kinda makes me doubt the progress i'll be able to make and puts me off even more.

>How do you keep yourself motivated, have you ever lost everything you've gained and then built it all back up?
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Augustus Marryridge - Mon, 03 Jul 2017 09:23:16 EST ID:pGPWzlRG No.94292 Ignore Report Quick Reply
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>>94268
Let's go, Justin!
>>
Matilda Doddlestin - Tue, 04 Jul 2017 14:43:13 EST ID:/UrT0ing No.94293 Ignore Report Quick Reply
>>94206

lol wtf? jacking off hasn't stopped me from working out, although i could understand why you'd say that. if anything, just pop one off when you're done.
>>
Cornelius Semblewatch - Sat, 19 Aug 2017 04:10:23 EST ID:KcxzA8FH No.94387 Ignore Report Quick Reply
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Remember to have time to rest....
>>
10/10 - Mon, 23 Oct 2017 07:27:52 EST ID:4VflwSaK No.94465 Ignore Report Quick Reply
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Motivation is from within
>>
https://www.theregister.co.uk/ - Sat, 09 Dec 2017 20:18:59 EST ID:kycKtp45 No.94548 Ignore Report Quick Reply
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DO IT


Gym by Annie - Sat, 27 May 2017 13:45:02 EST ID:bxEl+B3j No.94180 Ignore Report Reply Quick Reply
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I have to go to the gym! But i have no endurance, I get really tired really fast. How should I start?
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Eliza Dasslechad - Sun, 24 Sep 2017 23:53:27 EST ID:PqnvkXvW No.94433 Ignore Report Quick Reply
Those pre workouts which contain caffeine are nice
>>
10/10 - Mon, 23 Oct 2017 06:47:30 EST ID:4VflwSaK No.94462 Ignore Report Quick Reply
>>94433
Does caffiene help with workouts?!?
>>
Lydia Blatherridge - Mon, 30 Oct 2017 22:42:46 EST ID:605DACzT No.94484 Ignore Report Quick Reply
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Kind of... gives you a subtle nervous system boost and raises your heart rate... Helps you use more energy, might make you feel good, motivate you to throw in a few more sets, also might actually help to reduce swelling in your joints... I'm a caffeine junkie though, I probably overdo caffeine and so I might go insane or have a heart attack.
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Lillian Tillingwill - Fri, 03 Nov 2017 03:28:22 EST ID:605DACzT No.94493 Ignore Report Quick Reply
However, can cause sleep problems which will work against you, and its a diuretic, which means it can exacerbate gout in your joints which will also work against you.
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TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:35:45 EST ID:D6tcx8FP No.94544 Ignore Report Quick Reply
>>94462
Stimulants can enhance your performance.

They also raise the risk of serious health consequences when combined with excercise, but that will vary between individuals.


Thoracic spine pain by Shit Clenkinwater - Sat, 14 Oct 2017 16:39:35 EST ID:605DACzT No.94446 Ignore Report Reply Quick Reply
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Should I rest? Is having a dull ache in your thoracic spine normal or should I take a break for a few weeks to do physio and stuff to try and fix the pain? When I start again I want to set up a camera to see if it's goofed form that's wrecking my spine.
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36DD - Wed, 22 Nov 2017 05:42:26 EST ID:wzR1Nfyk No.94510 Ignore Report Quick Reply
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Suck it up and go for broke!
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Lillian Ficklemutch - Sat, 02 Dec 2017 23:21:13 EST ID:MUYKVZkn No.94526 Ignore Report Quick Reply
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My elbow tendons hurt from doing french presses unless I do a set beforehand at a very light weight for 20 reps, do I have gout or cancer or something wtf?
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Molly Cuzzlechuck - Tue, 05 Dec 2017 15:09:01 EST ID:iQGIlGVP No.94535 Ignore Report Quick Reply
do some thoracic foam rolling
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TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:19:09 EST ID:D6tcx8FP No.94541 Ignore Report Quick Reply
>>94526
what are exactly?

Could be tendinitis, pretty common among gym rats and overhead shit can be painful . Happened to me, french presses were like that for me too.
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TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:19:44 EST ID:D6tcx8FP No.94542 Ignore Report Quick Reply
>>94541
*area
nb


Weed + exercise = ? by Ebenezer Wavingstock - Thu, 30 Nov 2017 20:24:59 EST ID:nxqQFQYO No.94519 Ignore Report Reply Quick Reply
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I can't tell if this would be the greatest workout experience ever or if it would end up reducing my efficiency too much to be high while working out. Either aerobic or weightlifting. Anyone have experience with it?
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Hamilton Huttingwill - Tue, 05 Dec 2017 16:05:36 EST ID:GHxfnQz8 No.94536 Ignore Report Quick Reply
>>94528

I get specific feelings, mostly related to light-headedness, pressure in various locations in my head. A lot of people can't feel their blood pressure rise, apparently, but some can.
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Hamilton Huttingwill - Tue, 05 Dec 2017 16:09:19 EST ID:GHxfnQz8 No.94537 Ignore Report Quick Reply
I'm surprised so few people work out while high. I legitimately can't imagine not being blazed for my lifting sessions, mountain biking, parkour, anything.
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Jack Duddleson - Thu, 07 Dec 2017 18:03:32 EST ID:y7YIqKa8 No.94538 Ignore Report Quick Reply
>>94537
I found it reduced my efficiency. It's alright for cardio if you're not really trying to push it but for weights the reduction in pain (and so chance you can push yourself harder but also chance you can injure yourself being increased) is countered by the muscle relaxation. You're stoned but that means it's hard to focus and get a REALLY GOOD workout in. If you're just keeping fit to stave off the cake and video games it's probably not going to break you. If you're training for something specific a good night's sleep and plenty of water is about the best boost you can get before a workout.
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TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:15:05 EST ID:D6tcx8FP No.94539 Ignore Report Quick Reply
I'd be mlre concerned avout coordination dependung on weight/routine

When I younger, I got blitzd and went to do my work out (I lift a bit heavy)

The only time I've ever dropped a weight, statted to tup over while doing a 3 plate front squat.
Normally something, at that time, I could get atleast 5 clean form,

Other than that if I'm stoned at the gym I just do plyo or heavy weighted dips and chins. Cardio is less fun, but excercises I like are a good time.

Cross country running feels nice stoned but dont expect to perform as well as you normally would
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TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:17:11 EST ID:D6tcx8FP No.94540 Ignore Report Quick Reply
>>94539
>*more concerned about coordination, depending
>*Startes to tip over

fuck my phone keyboard . nb


I was goin do pplPPLx and found this by Esther Sisslepeg - Thu, 30 Nov 2017 19:32:53 EST ID:nDVGKTL4 No.94518 Ignore Report Reply Quick Reply
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I like the look of this and wondering if any one has done anything similar
It uses different methods than I'm used to like pre exhausting your muscles with ISO exercises then doing your compounds.

Depending on how it goes I may only do one leg day then go to some kickboxing circuit class (just to mix up what I do) do a lot of squats lunges and rupees there any way.

https://www.elitefts.com/education/training/bodybuilding/shelby-starnes-3-way-hypertrophy-split/
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William Shittingford - Sat, 02 Dec 2017 07:46:40 EST ID:QRbgnf6i No.94525 Ignore Report Quick Reply
Goin try chest today but swap dips with decline bench as nod up mststiom where I'm goin

Chest
>Pec-dec (to pre-exhaust): 3 sets of 12 reps
>Incline Dumbbell Press: 4 sets; 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight)
>Dips: 2 sets to failure (add weight if you can)
Shoulders
>Seated Dumbbell Laterals - 3 sets of 12 reps
>Bent-over Dumbbell Lateral - 3 sets of 25 reps
>Barbell Overhead Press – 3 sets of 8 reps
Triceps
>Rope Pushdowns: 3 sets: 15, 12, 10 reps (pyramid up in weight)
>Ez-Bar Skullcrushers: 3 sets of 15 reps

Day 2
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William Sanningweg - Sun, 03 Dec 2017 14:15:14 EST ID:QRbgnf6i No.94527 Ignore Report Quick Reply
>>94518
I've done chest and back day and it feels like a good new method.

I'm seeing how It's going to work.
Hit the ISO exercises while your fresh and you really feel that concentration in the muscles more compared to the compound exercises.
because your muscles are fatigued afterwards you feel your muscles working harder than normal.

Combining this with the keto diet so I'll see how it g ones I til the end of the year


Not Feeling It In The Back by Samuel Nebblewat - Thu, 23 Nov 2017 06:47:52 EST ID:Pba2379Z No.94513 Ignore Report Reply Quick Reply
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I've been weight lifting properly for a little over a year now, and I've seen quite a decent body transformation thus far. Up until 2 months ago I was training as follows:

Day 1. Triceps / Chest
Day 2. Biceps / Back
Day 3. Legs
Day 4. Rest

And then I would repeat. However my arms seem to be lacking so I changed it up to
Day 1. Chest / Triceps / Biceps
Day 2. Back / Legs / Shoulders
Day 3. Rest

Then repeat from there, and I have seen an increase in arm muscle mass. However my back is tough to work on. When I exercise my back, I have 2 issues. Firstly if I attempt decent squats or barbell rows, I have lower back pain for days or weeks after. The kind of pain that extends down the legs, it sucks. But even if I work with things like lat pull downs or anything else, I feel it too much in my forearms. I know this is bad form and I can't active my back muscles that well. My lats are widening quite nicely, but as far as bulky uncle mass goes, my chest is way more developed than my back. Any tips?
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Eliza Brennertudge - Fri, 24 Nov 2017 19:24:13 EST ID:NR5nHGLQ No.94515 Ignore Report Quick Reply
>>94513
If you're getting pains all the way down your legs then I suspect it isn't just you lack strength. I mean maybe if you can do it with no weight at all and no injury you're being over ambitious and just need to slow down... but it sounds like something isn't right.

I'm not a doctor. But a doctor is.
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Shit Brickledale - Sat, 25 Nov 2017 02:55:05 EST ID:Pba2379Z No.94516 Ignore Report Quick Reply
>>94515
I meant deadlift not squats btw.

Anyway I have only ever had upper leg pain from my lower back twice. For some reference here on how neglected my back is after a year of training, I would deadlift 40KGs for reps. For barbell rows I would do 20-30KGs. I did some rows yesterday and today I have pretty much no back pain, so I do think it is a combination of poor form and having a weak lower back. Also when I was growing up, i worked with my dad in manual labour now and then, and I think I lifted things with crappy form then too, I was just a kid so..
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Clara Dimblespear - Sat, 02 Dec 2017 01:24:18 EST ID:V73ejJsB No.94523 Ignore Report Quick Reply
You can do pressing movements 2-3x a week

you can train legs 2-3x a week

you essentially increased your frequency and noticed it's benefit.

While your body CAN handle 2-3x like I said above, you need to ease into it.

Also, I have novices start at that, but at light weight.

Doing bro splits is bad because of the fact that your muscle recovers in 48-72 hours, essentially making every hour after 72 a time in which you should be hitting that muscle and the muscle gets weaker.

there's also tonnes of research behidn hitting rowing and pressing in the same session, hitting full body every session...the possibilities to push you are endless and the brosplit is literally the bottom of the barrel.

tl;dr- get on starting strength and get strong
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Clara Dimblespear - Sat, 02 Dec 2017 01:25:44 EST ID:V73ejJsB No.94524 Ignore Report Quick Reply
Also if you have pain from deadlifts, squats, barbell rows - it is either the weight that makes oyur technique improper or just improper techinque regardless of the weight

If you don't know what "bracing" is, probably start there.

Look up "starting strength" and see the "how to X" videos or hire a trainer.


How to not be weak faggot. by Weak faggot - Mon, 30 Oct 2017 23:49:46 EST ID:YVDt30e6 No.94485 Ignore Report Reply Quick Reply
File: 1509421786105.jpg -(37324B / 36.45KB, 600x600) Thumbnail displayed, click image for full size. 37324
I went to military school, weighed in at 130. Five months later, I came out at 150. I was lazy for all of two months, I swear, and now I’m down to 135 again. In two months I go to basic, and I want to know what are your guys tips on gaining muscle weight fast. The only thing I will stop at is steroids.
7 posts omitted. Click Reply to view.
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Simon Nickleson - Tue, 14 Nov 2017 22:59:37 EST ID:V73ejJsB No.94506 Ignore Report Quick Reply
>>94498
bodybuilding.com is absolute garbage and isnt research.
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Betsy Goodworth - Tue, 14 Nov 2017 23:05:00 EST ID:0DL7sJeJ No.94507 Ignore Report Quick Reply
>>94506
Im reading it and its just god awful
> your nervous system is forced to use your body's larger fast-twitch muscle fibers.
no. when you reach reps of failure, you are already done using fast twitch fibers and usually hitting rep ranges where slow twitch fibers are being used

fuck this is hilarious
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Henry Hadgewater - Wed, 22 Nov 2017 09:02:19 EST ID:9y/TvKzr No.94511 Ignore Report Quick Reply
Op I've been struggling to gain weight for years. I actually just weighed in yesterday at 140lbs, up from 130lbs at the start of the year. In your goal of, "not being a weak faggot," step one is putting on pounds.
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Jarvis Fecklesone - Sat, 25 Nov 2017 13:45:10 EST ID:KY4y5zML No.94517 Ignore Report Quick Reply
>>94506
>>94507

Sorry guys, so sorry for posting that article and how wrong it is.
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Clara Dimblespear - Sat, 02 Dec 2017 01:21:55 EST ID:V73ejJsB No.94522 Ignore Report Quick Reply
>>94517
I only correct you for your benefit, sorry if I was mean,


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