420chan now has a web-based IRC client available, right here
Leave these fields empty (spam trap):
Name
You can leave this blank to post anonymously, or you can create a Tripcode by using the float Name#Password
A subject is required when posting a new thread
Subject
Comment
[*]Italic Text[/*]
[**]Bold Text[/**]
[~]Taimapedia Article[/~]
[%]Spoiler Text[/%]
>Highlight/Quote Text
[pre]Preformatted & Monospace text[/pre]
1. Numbered lists become ordered lists
* Bulleted lists become unordered lists
File

Sandwich


Community Updates

420chan now supports HTTPS! If you find any issues, you may report them in this thread
Coaches and Starting Strength by Nell Worthingman - Tue, 16 Jan 2018 09:59:24 EST ID:E/CSqr54 No.94622 Ignore Report Reply Quick Reply
File: 1516114764950.jpg -(92730B / 90.56KB, 800x1175) Thumbnail displayed, click image for full size. 92730
tl;dr: My gym coach/instructor won't help me with the form of Starting Strength exercises. I'll be in this gym only for one month, will I be losing time for doing only what he thinks is the best for me?

He's really into machine exercises mostly, some dumbells for arms and shoulders. I want to commit to SS as I'm skinny af and need a proper introduction into the world of using-your-body-in-a-proper-manner.

If I follow whatever he says to me, even if for only 1 or 1 + 1/2 month, will that hurt my progress if only after this I start SS? I'll change gym because I'll go back to the city where I work and there continue this journey. When talking to the coach of the next gym, I'll try to convice him using better methods.
1 posts omitted. Click Reply to view.
>>
Cedric Blackcocke - Tue, 16 Jan 2018 19:13:19 EST ID:E/CSqr54 No.94625 Ignore Report Quick Reply
>>94624

Nice reply. Thanks anon! I'll follow what he is saying, as he studied whatever it was to be there. I'm doing the best I can with the form, trying to do it slowly and if I can't last to the that one last rep, almost failing, I know it's good thing.

Thanks
>>
Alice Drengerlock - Sun, 28 Jan 2018 07:58:48 EST ID:uDZHW1X/ No.94653 Ignore Report Quick Reply
Your coach is a faggot, if he would show you all the SS exercises, then you will never use his coaching again. Therefore, he lets you do a shitload of unnecessary machine work that you don't need and that does not stimulate all the small muscles that you need to build a foundation of strength. Look up videos of Alan Thrall on youtube for form tutorials on the big lifts and please get rid of your coach and start Starting Strength.
>>
Swings Daily - Mon, 12 Feb 2018 00:36:21 EST ID:CeAkAoD7 No.94663 Ignore Report Quick Reply
1518413781962.jpg -(164156B / 160.31KB, 1280x720) Thumbnail displayed, click image for full size.
TL;DR
Machines are useless, unless you are rehabilitating and need assistance with stabilizing a load. Use Barbells, Dumbells, Kettlebells,Clubs and Maces. Even Calisthenics. Just not machines. Your Instructor sounds like he doesn't know what he is doing NOR like he is meeting your specific needs. Ill list a few good sources at the very bottom of post.

Rant:
Machine exercises are virtually useless. There are 3 axis of movement. X, Y and Z. This is going to get a little rambly, and simplified at times, but please bear with me.

X is the direction you wish to work to move a load or exert force. Y and Z are the forces you have to fight to stabilize the load you wish to move. In every real world application of strength, you are resisting Y and/or Z with your stabilizers, when you are both moving and static, along the X plane.

Machines hold you responsible for X work only. They completely eliminate Y and Z stabilization and also distort the load you are bearing through:

1) Pulley Systems
2) Neglecting Stabilizers

This means, that 100lb load will feel more like an 80lb-90lb load and will not prepare you to deal with a real 100lb load as you will not build stabilizer strength.
Comment too long. Click here to view the full text.
>>
Charles Harrybanks - Tue, 13 Feb 2018 17:48:27 EST ID:izuuHGLP No.94666 Ignore Report Quick Reply
>>94663

i agree with everything you said except for recommending kettlebells and maces to a beginner. i think one should at least have a moderate foundation with barbells and dumbbells before progressing to the more awkward shapes to reduce chance of injury
>>
Cornelius Fuckingham - Wed, 14 Feb 2018 23:47:54 EST ID:4+458rlZ No.94667 Ignore Report Quick Reply
Machines are useless, do SS and fire your coach.

I also do online coaching ;)


Motivation by Walter Buffinghat - Sun, 28 May 2017 17:56:26 EST ID:lTbN7xar No.94184 Ignore Report Reply Quick Reply
File: 1496008586613.jpg -(24518B / 23.94KB, 768x768) Thumbnail displayed, click image for full size. 24518
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?
10 posts and 6 images omitted. Click Reply to view.
>>
https://www.theregister.co.uk/ - Sat, 09 Dec 2017 20:18:59 EST ID:kycKtp45 No.94548 Ignore Report Quick Reply
1512868739034.jpg -(573274B / 559.84KB, 1296x1812) Thumbnail displayed, click image for full size.
DO IT
>>
18xxx - Thu, 18 Jan 2018 07:16:57 EST ID:3v8VFsc7 No.94628 Ignore Report Quick Reply
1516277817247.jpg -(211258B / 206.31KB, 1084x1440) Thumbnail displayed, click image for full size.
Lift dem balls
>>
Martha Hundlewudging - Thu, 25 Jan 2018 11:23:13 EST ID:om38dc19 No.94648 Ignore Report Quick Reply
>>94293

I have found myself wanting to jack off aound the same time I would be lifting, and while I would ordinarily just wait til I was done as a form of reward, I never noticed pre-work ejaculation causing me any issues or demotivation.
>>
George Savinglock - Mon, 12 Feb 2018 19:07:08 EST ID:DZ6ayQl2 No.94664 Ignore Report Quick Reply
never again wanting to feel like a fat slob is enough to motivate me. seeing my disgraceful body in the mirror makes me so fucking angry.
haven't missed a week since I began a year ago. I'm so used to it now that I don't even need motivation, I just do it out of habit. if I skip a workout, I just feel wrong.
>>
Fuck Bossletuck - Tue, 13 Feb 2018 04:51:04 EST ID:L0G2hxJy No.94665 Ignore Report Quick Reply
>>94664
I used to be a fat slob, now I've gone through a year and a half of boring weight loss and spent several years enjoying actually being fit I can't go back. Sometimes though I go nuts for a week or so, and I think it's good in the long run but then I have to get back on the wagon hard for a while before I can go back to normal. Dieting for 4 weeks at the start of January and a couple of weeks here and there is worth it to not look in the mirror and hate what I see (some of it I even like a bit).

Today's pancake day and tomorrow's discount chocolate day but when I'm eating a lot not skipping the gym becomes more crucial. Encouraging my body to store fractionally more muscle and fractionally less fat probably isn't noticeable over 2 days but it adds up over a a dozen such breaks in a year and the aforementioned December period I usually notice I'm stronger in the second week of January. I figure that the gains happen by the 2nd but it takes a few days of not eating carb crash inducing shit to actually feel the benefits.


at home workouts by randomDud3 - Mon, 22 Jan 2018 01:07:55 EST ID:Tysz0HbM No.94633 Ignore Report Reply Quick Reply
File: 1516601275876.png -(1309662B / 1.25MB, 642x767) Thumbnail displayed, click image for full size. 1309662
Is doing push ups and sit ups and other body weight exercises enough to at least get you muscular?
1 posts omitted. Click Reply to view.
>>
Graham Fanwill - Wed, 24 Jan 2018 12:48:56 EST ID:L0G2hxJy No.94646 Ignore Report Quick Reply
>>94643
What this guy said mostly but there's a few caveats.

If you end up running a small calorie deficit (you'd have to be in balance before and spend a lot of times doing these)/ you might gain some definition. If your muscles are really small they might grow. To experience hypertrophy you still need a level of challenge during your 8-12 reps (x3-5). Sit ups and push ups are "I'm not a piece of shit" tier fitness and so you will outgrow them very early if you're not fat, don't get me wrong they have their place and are good to do, but they will not make you muscular. There are ways to use your body weight to challenge yourself more but it is doing things the hard way. If you're broke there's "convict conditioning" style, because there's lots of harder variants on body weight (plus you can hold stuff, carry a bag etc) but if you have a choice lift weights but like any work out you want to put some thought into working all your muscles hard, several times over the routine/cycle.

Also if you can easily do a thing every day you're better off doing something a bit harder you need a day to recover from.
>>
Ebenezer Nickleville - Tue, 30 Jan 2018 13:54:07 EST ID:+xD6CxGF No.94654 Ignore Report Quick Reply
>>94643
I used to get 1-2 cm per month on my legs just doing some squats and sprints at home no weights high intensity. I liked the results.
>>
Cyril Cengerworth - Wed, 31 Jan 2018 00:47:25 EST ID:4+458rlZ No.94655 Ignore Report Quick Reply
flitloop.co
>>
Priscilla Brockleshaw - Wed, 31 Jan 2018 10:31:03 EST ID:59c8vx2R No.94656 Ignore Report Quick Reply
I used to do parkour ten years ago just around when I was getting out of highschool and I was, as told by others, "ripped." I never used weights, and my only exercise besides parkour was sit ups and push ups. As long as you keep the fat off your body you should be decently strong and well defined just from body weight exercises.

If you have access to weights and equipment then I highly suggest lifting weights instead because it is significantly more efficient at building a muscular body.
>>
Ebenezer Billinghood - Mon, 05 Feb 2018 20:42:19 EST ID:hWl3c88u No.94658 Ignore Report Quick Reply
>>94633
Get an adjustable dumbell, seriously, its the staple of any home gym.


Really need help new year new program by Matilda Donnergold - Tue, 02 Jan 2018 19:09:48 EST ID:QRbgnf6i No.94599 Ignore Report Reply Quick Reply
File: 1514938188087.jpg -(270815B / 264.47KB, 1200x1600) Thumbnail displayed, click image for full size. 270815
I want to do somthing a bit different
Full body heavy weight workouts burn me out too much
I like pplxppl now
But I'm bored of just doing straight sets of like 3x5 3x12

But then when I've tried other programs what mess about with different rep ranges I sort of lose strength (but have looked more cut)

i was half thinkin ofgoing to some big bodybuilding gym close to me for a change and start using machines but i wouldn't know what to do in terms of making it all consistency and making sure I don't burn out due to doing too much

I was also looking st the PHUL workout doesn't seem bad but I feel like there are better programs out there

What should I do ?

Btw my stats are
Bw 80kg
Comment too long. Click here to view the full text.
>>
Yamato18 - Thu, 04 Jan 2018 07:27:08 EST ID:5cvuiPYI No.94605 Ignore Report Quick Reply
1515068828823.jpg -(256725B / 250.71KB, 1365x2048) Thumbnail displayed, click image for full size.
Just DO IT
>>
Nicholas Sishson - Thu, 11 Jan 2018 21:04:34 EST ID:yajKNg6g No.94614 Ignore Report Quick Reply
>>94605


This. I've found that doing it first thing in the morning really helps. Wake up, piss, get water, GET IT DONE. Then drink more water, shit, shower, eat.

Then dominate all day.
>>
Nicholas Sishson - Thu, 11 Jan 2018 21:06:55 EST ID:yajKNg6g No.94615 Ignore Report Quick Reply
>>94614


I should add, there are mornings where I will try to talk myself out of it, but I ignore those thoughts and do it. Those thoughts are your inner bitch.
>>
Cedric Cuvingfield - Mon, 22 Jan 2018 12:44:32 EST ID:QRbgnf6i No.94637 Ignore Report Quick Reply
1516643072900.jpg -(84721B / 82.74KB, 485x486) Thumbnail displayed, click image for full size.
>>94615
Not a chance I'm I going to workout in the morning fuck that shit.I work in construction so I'm on my way to work by 6am

Still haven't found a program either but think I'm going to get some ot lessons of an old bodybuilder in this proper bb gym,see what I can learn from him.Herd he's made a few people big and got other people ready for pro competition.
>>
Eugene Cobbernen - Wed, 24 Jan 2018 08:44:42 EST ID:4Fa+JMUn No.94645 Ignore Report Quick Reply
I do a variation of pyramid training where I do a set of 7,5,3 reps in increasing weight, then do 6,4 reps of a related movement in decreasing weight, then go "across" for the main movement 12,10,8,6,6,6. On my last day I just do a fullbody to support the main lifts, but sometimes I squat 3x5 that day because I obviously hate walking normally.

Upper Back + Arms:
Cable Pulldowns (widegrip) 7,5,3
Cable Pulldowns (closegrip) 4,6
Cable Pulldowns (straight armed) 12,10,8,6,6,6
Overhead Press 3x5
Preacher Curls 7,5,3
French Curls 4,6
Curl (combo pronated and hammer per one count) 12,10,8,6,6,6
Shrugs 3x5
Chinup until failure

Chest:
Incline Press 7,5,3
Comment too long. Click here to view the full text.


bodyweight workouts at home by randomDud3 - Mon, 22 Jan 2018 01:11:22 EST ID:Tysz0HbM No.94634 Ignore Report Reply Quick Reply
File: 1516601482490.jpg -(4834B / 4.72KB, 202x152) Thumbnail displayed, click image for full size. 4834
is doing pushups and sit ups and other bodyweight workouts enough to get me at least a little muscular? I don't have a whole lot of time on my hands to get to the gym and pump iron.
>>
Jack Blapperwell - Mon, 22 Jan 2018 02:13:27 EST ID:4+458rlZ No.94635 Ignore Report Quick Reply
fitloop.co
>>
Nathaniel Sishnack - Tue, 23 Jan 2018 00:43:12 EST ID:74kl41c5 No.94638 Ignore Report Quick Reply
Do cock pushups like Jack Black. If you're erection is strong, so too is your mind and spirit. ha ha.


Food guilt by Mindkid - Sat, 13 Jan 2018 11:35:41 EST ID:elOwE49S No.94616 Ignore Report Reply Quick Reply
File: 1515861341180.jpg -(638654B / 623.69KB, 2920x1642) Thumbnail displayed, click image for full size. 638654
How do I stop feeiling guilty for eating food?
>>
Lillian Brebblesare - Sat, 13 Jan 2018 13:31:56 EST ID:nCYIS+Kt No.94617 Ignore Report Quick Reply
What are you talking about? Food is good. How else are you supposed to get good gains if you don't eat at least 4,000 calories a day?
>>
Matilda Fizzlewotch - Sat, 13 Jan 2018 15:05:54 EST ID:2QvNUBns No.94618 Ignore Report Quick Reply
eat healthy food instead of shit
>>
Eliza Nillerhit - Sun, 14 Jan 2018 09:19:28 EST ID:299Ld3LH No.94620 Ignore Report Quick Reply
>>94616
Where does the guilt stem from?

If it's health related I'd say eat healthy as Matilda said in reasonable quantities. Under eating is as dangerous as over eating. Get a good balance of nutrients. Take pride in what you eat instead of guilt. You can fit a few treats in but even those can be sensible and fine in moderation.
>>
Cedric Gezzleman - Sun, 14 Jan 2018 11:04:05 EST ID:8HtHFWUp No.94621 Ignore Report Quick Reply
What do you mean?
If it's excessive eating then you're probably under eating. Reminder: don't drop your calories too low when your cutting. that's just setting you up for failure.


Workout Music by Oliver Drussleshit - Thu, 05 Jan 2017 03:40:45 EST ID:fT1DTimp No.93824 Ignore Report Reply Quick Reply
File: 1483605645509.jpg -(35613B / 34.78KB, 650x323) Thumbnail displayed, click image for full size. 35613
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.
34 posts and 26 images omitted. Click Reply to view.
>>
https://www.theregister.co.uk/ - Sat, 09 Dec 2017 20:27:27 EST ID:kycKtp45 No.94549 Ignore Report Quick Reply
1512869247583.jpg -(80104B / 78.23KB, 798x449) Thumbnail displayed, click image for full size.
TIME WILL TELL on Late Night with Seth Meyer's Show
https://www.youtube.com/watch?v=LkOrhGkka_Y
>>
Leviathan12/12 - Thu, 14 Dec 2017 05:39:18 EST ID:4VflwSaK No.94564 Ignore Report Quick Reply
1513247958062.jpg -(12042B / 11.76KB, 350x200) Thumbnail displayed, click image for full size.
PRAISE YOU
https://www.youtube.com/watch?v=VwW7Sox-iko
>>
2wheel jump - Thu, 04 Jan 2018 06:40:05 EST ID:3v8VFsc7 No.94600 Ignore Report Quick Reply
1515066005713.jpg -(45739B / 44.67KB, 384x960) Thumbnail displayed, click image for full size.
Disturbed - I Still Haven't Found What I'm Looking For (U2 cover)
https://www.youtube.com/watch?v=54KzH7n6YU0
>>
Yamato18 - Thu, 04 Jan 2018 07:21:49 EST ID:3v8VFsc7 No.94603 Ignore Report Quick Reply
1515068509436.jpg -(329619B / 321.89KB, 1200x1754) Thumbnail displayed, click image for full size.
CHIJOU no HOSHI 地上の星 / 中島みゆき
https://www.youtube.com/watch?v=v2SlpjCz7uE
>>
Guppy - Sun, 14 Jan 2018 06:30:07 EST ID:O4UbvqBC No.94619 Ignore Report Quick Reply
1515929407142.jpg -(110517B / 107.93KB, 800x1131) Thumbnail displayed, click image for full size.
Cher 'Believe' for Like A Version
https://www.youtube.com/watch?v=MmwFnoMoDDg


Just Coffee Pre Workout? by Edward Pussleson - Wed, 13 Dec 2017 22:52:27 EST ID:q5rNVLou No.94562 Ignore Report Reply Quick Reply
File: 1513223547219.jpg -(136165B / 132.97KB, 845x1200) Thumbnail displayed, click image for full size. 136165
Sometimes I am in such a rush to get to the gym before I weight train, that I only have time to have a cup of coffee. Now this does supply me with the energy I need, however I have read that without a food source of carbs, my body will start to cannibalise muscle tissue?
3 posts omitted. Click Reply to view.
>>
2wheel jump - Thu, 04 Jan 2018 07:07:59 EST ID:3v8VFsc7 No.94602 Ignore Report Quick Reply
1515067679035.jpg -(69093B / 67.47KB, 640x637) Thumbnail displayed, click image for full size.
Nothing wrong with one coffee pre-workout.
>>
Fanny Turveyworth - Mon, 08 Jan 2018 19:29:52 EST ID:YnaXedGC No.94608 Ignore Report Quick Reply
1515457792956.jpg -(61079B / 59.65KB, 189x280) Thumbnail displayed, click image for full size.
Your body is always gonna use muscle as a fuel source. You will never be able to utilize only fat.
If you are looking to lose weight, the best way to retain muscle is to continue to work out to stimulate the muscles (and essentially tell your body "hey I still need this") and to take in sufficient protein, at least 40 grams a day for most people (I think, yknow, that's just an estimate, research this number more yourself if you're worried)

If you're trying to bulk, don't worry that much. The energy you're using during your resistance training is coming from glycogen that has been prepared in your body already. You'll only be depleted of it if you haven't eaten carbs in a while, like, since early the day before. (This is why ketosis kicks in after 2 days of no carbs; your body needs to create things in your body that give more direct access to fat as a fuel instead of glycogen.)
The thing is, if you're bulking, you're eating enough carbs already ***. Eating carbs shortly after your workout helps replace the glycogen you use during the workout, which is incredibly helpful for building muscle, since your body is gonna go "fuck, I need more glycogen" and it'll be able to just use the carbs instead of trying to burn fat and muscle to achieve its mission.

*** I can't, however, say on how this comment about "enough carbs" affects your actual workout capabilities. I don't know enough about how much you need in what time range in order to do a complete weight-training workout, for example. I do believe that you don't need to eat too much much, though, for your energy, unless you've been fasting or something recently. For example, you probably don't want to work out after not eating anything for the last 16 hours. I think it'll cripple your max potential. Again, these are just numbers being thrown, and I'm not that well-versed in this so I can't really say.

Note, though, that you should NEVER eat 30 mins or less before a workout. Consuming carbs will increase the insulin in your blood, which is an ANABOLIC response. You do not want your body to be busy BUILDING energy reserves while you work ou…
Comment too long. Click here to view the full text.
>>
Hamilton Pamblestock - Tue, 09 Jan 2018 19:58:33 EST ID:8HtHFWUp No.94609 Ignore Report Quick Reply
if it gives you plenty of energy and you are able to go through your workout then continue it. what i do is for pre workout is just a caffine pill that usually has 150 mgs of caffine.
>>
James Shakeshaw - Tue, 09 Jan 2018 22:19:43 EST ID:ubbsg20T No.94612 Ignore Report Quick Reply
BCAA help stop muscle loss.
>>
Phineas Fingerlock - Thu, 11 Jan 2018 14:30:38 EST ID:2QvNUBns No.94613 Ignore Report Quick Reply
have you guys heard of this dumbass gimmick they are calling "Bulletproof coffee" apparently you mix 2 tbsp of butter and some MCT oil (lipid oil) to black coffee. somehow this magically makes your brain work better. i wish marketing was illegal or heavily constrained.


Gym is closed by Nathaniel Humblelock - Mon, 25 Dec 2017 08:59:07 EST ID:wPu8ZQwg No.94578 Ignore Report Reply Quick Reply
File: 1514210347192.gif -(2052859B / 1.96MB, 446x252) Thumbnail displayed, click image for full size. 2052859
What are you doing when your gym is closed on Christmas?
>>
Bill O'Reilly - Mon, 25 Dec 2017 15:36:01 EST ID:7YXz9Aec No.94580 Ignore Report Quick Reply
It's not
>>
The Original Snowman - Tue, 26 Dec 2017 20:46:33 EST ID:pe9cXDxg No.94581 Ignore Report Quick Reply
>>94578
I just plotted it as my rest day and did a lot of mobility work at home. I really wanted to lift though....
>>
Fanny Shakebanks - Wed, 27 Dec 2017 00:07:22 EST ID:MUYKVZkn No.94582 Ignore Report Quick Reply
1514351242010.jpg -(58593B / 57.22KB, 423x470) Thumbnail displayed, click image for full size.
I was surprised that my gym was open Christmas Day... or it must have been boxing day yesterday. I don't even know... time dudded for life.
>>
George Gindleshaw - Tue, 02 Jan 2018 03:59:41 EST ID:4+458rlZ No.94594 Ignore Report Quick Reply
going to the gym I own and lifting naked wearing only a santa hat and placing about a quarter of a thousand elf of a shelf everywhere


How important is it to drink 8 cups of water with creatine? by Reuben Buzzstone - Wed, 13 Dec 2017 15:36:39 EST ID:fECR96nr No.94560 Ignore Report Reply Quick Reply
File: 1513197399151.jpg -(56856B / 55.52KB, 500x296) Thumbnail displayed, click image for full size. 56856
Hi I'm that guy from some months ago who asked about vegetarians and creatine and being too broke to pay for the gym, have lost ~40 pounds in 5 months so going

good

but I got a job to be less broke, so sometimes when I get home, I can't drink 8 cups of water unless I want to wake up and piss frequently. The creatine bottle says to drink 8 cups of water when supplementing with it, but

how vital is that and what is the logic behind it?
>>
TinyTrip !5pb17tfZto - Mon, 01 Jan 2018 17:27:06 EST ID:SSzHRMMv No.94593 Ignore Report Quick Reply
>>94560
It's important to stay hydrated .
The logic behind it is to aid your renal system with the byproduct.


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
File: 1512841765560.png -(210774B / 205.83KB, 800x600) Thumbnail displayed, click image for full size. 210774
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?
2 posts and 1 images omitted. Click Reply to view.
>>
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.
>>
Fanny Shakebanks - Wed, 27 Dec 2017 00:14:23 EST ID:MUYKVZkn No.94583 Ignore Report Quick Reply
1514351663010.jpg -(85886B / 83.87KB, 607x776) Thumbnail displayed, click image for full size.
>>94557 probably this.
Get good at the more challenging pushup variations: triangle, archer, maybe one day you can do one handers or Jack Lalanes.
If there is a park near you with dip bars or monkey bars use those for bodyweight exercise, I feel a bit weird doing this if there are other people around.
>>
Jarvis Druttingferk - Fri, 29 Dec 2017 20:18:16 EST ID:l/IRl7RI No.94588 Ignore Report Quick Reply
-Different pull-up variations
-Hanging leg raise
-Hang a good resistance band around it then put it around your waist and do planche holds/push-ups


Another thing to think about is different grips for the pull-ups. You can hang towels off it, that's a pretty cost effective way. Or get some fat grips which are good to have anyways if you're going super minimalist. I'd also consider getting a weighted vest for more strength work
>>
TinyTrip !5pb17tfZto - Mon, 01 Jan 2018 11:54:13 EST ID:SSzHRMMv No.94590 Ignore Report Quick Reply
>>94547
It's possible to keep in shape (I did) but you'll probably need to be a stronger starting point. I do them daily although "intense" sets were alternated.

Develop strength for weighted pullups. (this made my lats my strongest point and really grew my arms despite the fact that I rarely did any sort of isolation for biceps)

Learn how to do supermans

Negatives

Variations, develop strong control of your body while on bars

I do a lot of "crucifixes" a sort of hybrid between dead hang leg raises and negatives


Please advise by Jenny Billingforth - Tue, 12 Dec 2017 21:12:26 EST ID:vDIWjWBl No.94559 Ignore Report Reply Quick Reply
File: 1513131146140.jpg -(1602196B / 1.53MB, 3264x1836) Thumbnail displayed, click image for full size. 1602196
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?
>>
Reuben Buzzstone - Wed, 13 Dec 2017 15:38:31 EST ID:fECR96nr No.94561 Ignore Report Quick Reply
>>94559
> If I don't want to commit should I just be happy with the progress I make?

Can't answer the rest but it's not that you aren't committing, you just may not be able to commit yourself 100%. Not committing would be doing nothing, so yeah, be happy with what you're getting if you don't have the time to achieve more. Such is the nature of corporeal existence b
>>
Fuck Dazzlemedging - Fri, 29 Dec 2017 19:41:39 EST ID:+ZSWhQhQ No.94587 Ignore Report Quick Reply
Eating healthy is cheap. Beans, vegetables, nuts, pasta. An entire box of vegetable noodles is $1 at any grocery store. Dry beans are hella cheap and full of protein and calories. Nuts, peanuts mostly, are generally cheap and full of protein and calories.

Eating is half the struggle.


<<Last Pages Next>>
0 1 2 3 4 5 6 7 8 9 10 11 12 13 14
Report Post
Reason
Note
Please be descriptive with report notes,
this helps staff resolve issues quicker.