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Beginner at-home muscle building by Rebecca Pobblelun - Mon, 23 May 2016 17:55:43 EST ID:130xl9KZ No.93383 Ignore Report Reply Quick Reply
File: 1464040543287.jpg -(220111B / 214.95KB, 855x650) Thumbnail displayed, click image for full size. 220111
So, I'm a fatty who used to be pretty thin. I've started calorie counting and doing cardio (treadmill and bicycling) and have lost like 10 pounds so far. I don't want to be a stick when I'm done though. So I plan to start doing some at-home weight training. (If I have to go to the gym I won't be consistent.)

So what's the best way to do it at home without buying expensive equipment? I've been watching a lot of youtube vids on at-home dumbbell exercises and was thinking about starting there. Any advice? (For the record I'm not trying to get ripped or look like a body builder. I just want some decent muscle tone once I've lost the last of this weight.)
3 posts omitted. Click Reply to view.
>>
Eugene Pellymeck - Sat, 18 Jun 2016 18:33:08 EST ID:Q7DgWMvx No.93460 Ignore Report Quick Reply
>>93383
I don't know what the inside of a gym is like, and I've being training at home for years. To be fully honest, you'll build more strength and stamina than mass, but you can get very good results at that too if you work hard. Try reading Convict Conditioning and performing the big 6 exercises (push-ups, handstand push-ups, leg raises, squats, pull-ups, bridges),and you won't regret.
5 years ago I was a total couch potato, and I can now do one hand push-ups, tons of hanging leg raises, and I lost 80 pounds (had some serious problem) and never got them back (of course dieting also counts), to mention a few aspects of my improvement thanks to that routine.
Also, it's really hard to get injured on bodyweight exercises and it's quite easy to do so at the gym, so for a beginner better give it a try. All the equipment you need is somewhere you can hang from, and a wall, and probably a chair.
You can also visit fitness666 for information, that blog is great.
>>
Nicholas Guckleteck - Thu, 30 Jun 2016 13:25:31 EST ID:RCAQKtER No.93496 Ignore Report Quick Reply
Bodyweight exercises will only build the basic strength and little bit of muscles.

So if you want to get big you're wasting your time.

Eat properly and start with typical bro splits till you perfect your form, then switch to PPL and start roiding.

In two years you'll be ripped as fuck.
>>
Martin Saddlestidge - Thu, 30 Jun 2016 18:24:08 EST ID:cJfyATai No.93501 Ignore Report Quick Reply
>>93496
OP says he just wants muscle tone. If all he wants to be able to do is carry his own weight and fuck women fearlessly then bodyweight and cardio is fine.
>>
Angus Dartbury - Fri, 01 Jul 2016 12:13:05 EST ID:LZb6YLaT No.93502 Ignore Report Quick Reply
You literally cannot lose fat and build muscle at the same time without steroid use.

So A, you can lose the fat. Or B, you can build the muscle. Not both.
>>
Fanny Pivingbanks - Fri, 01 Jul 2016 15:04:40 EST ID:kd45BP9d No.93503 Ignore Report Quick Reply
>>93502
No, it's possible, though the fitter you are the harder it gets. Steroids aren't some magic wasn't there before bullet, they simply increase existing processes. They make it a lot easier.

Your body builds muscle in response to the muscles being pushed hard, but it strips fat and muscle if you run a deficit. The fitter you are the less fat and more muscle there is to rip away and the harder it is to gain muscle. You will not make serious gains if you are pretty fit and running a large deficit, you can definitely get measurably stronger but it won't be anything like the rate of someone who is running a calorie surplus.

I'm pretty sure you're confusing the notion of "turning fat to muscle" which can't happen with it. These are separate mechanisms. One is your muscles responding to stress the other is your body shedding weight.

If you're pretty fit and thin then it's extremely difficult. But you can gain strength consistently for a prolonged period while losing weight if you're unfit enough. Steroids obviously increase muscle gain at all levels of effort fitness and calories. They are not needed though. Making sure you're consuming the right diet and exercising as effectively as possible also help.


DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? DYEL? by Albert Chozzleshit - Thu, 30 Jun 2016 14:51:03 EST ID:CGzb7gyM No.93497 Ignore Report Reply Quick Reply
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Hardly the man will be able to invent something so boring, pointless and embarrassing as bodybuilding.

I cannot conceive anyone going to the gym and not feeling will to go home every second that passes.

But exercises are needed. So what to do?

Stimulants. Caffeine, Red Bull, guarana powder, Monster Energy, Cocaine, Heroin. They are the key to success.

I usually go to the gym and I will not lie, I return without making the most boring exercises.

After ingesting some good grams of caffeine for several days I have done all the exercises on the edge, and I'm leaving for home sad because I wanted to have more.

Lifting is something stupid for a sane mind. But you can live happy with it using stimulant drugs.
>>
benzobro - Thu, 30 Jun 2016 17:24:23 EST ID:50cjCxdn No.93498 Ignore Report Quick Reply
>>93497

are you that autistic?? you don't enjoy lifting because you haven't actually tried it. I've never met a person who stuck with it, SAW progress, and didn't get hooked on that sweet j00cy pump

that said, theres tons of dope preworkouts available. Look for anything with DMAA, it's used as ADHD medication in Russia (this was literally the sales hook the store rep used that got me)

It's super stimmy, and I usually feel stimulated for a few hours after my workout (though still usually pretty fatigued)

Exomorph is another good one, right now I'm using Kratos that carries a bunch of cathinones in it, its not bad and not overly stimmy (my name should tell you im a downer guy anyway)

also what kind of routine are you using and are you eating enough to actually do anything??
>>
Martin Saddlestidge - Thu, 30 Jun 2016 18:21:01 EST ID:cJfyATai No.93500 Ignore Report Quick Reply
>>93498
Actually while the post workout endorphins are good and the feeling of progress is alright I know how OP feels. The only exercise I enjoy is walking but I enjoy the effects of both lifting and cardio so I go pretty hard on both and enjoy feeling awesome.

Autistic would not be being able to understand people who think exactly like you, not a buzzword you throw around, so as usual by throwing it around lightly you better embody it. Some people enjoy some things others don't.

That said someone who hasn't tried it can't knock it and again even if you don't enjoy the act the feeling that comes from turning up and matching, coming ludicrously close to or best of all beating an opponent is the best. And if you want a good chance of those results who's better to battle than you last time you were at the gym?

Plus the benefits outside the gym beyond vanity (which is a benefit all the same) are nice. Exercise has a lot of benefits and different varieties offer different benefits. OP is not thinking at all rationally when he talks about it being stupid if you're sane. For a lot of people it's the opposite as even if you don't love every second the benefits can be pretty big. Lifting has specific benefits which make it worth including in a spread of exercise, off the top of my head, and I'm sure there's more, it helps coordination and is good for bone density. And while being strong is pretty fringe for most modern desk jockeys it is helpful when you need to move furniture or crates of xboxes (comes up more than you'd think), bags of coal or whatever. Where you'd be able to lift it before, the further within your capabilities it is the less like you are to injure yourself, drop it, walk into something etc while doing it. Being able to do stuff easily is really satisfying and is the best thing about all the exercise I do for me. That extends to cardio and weights for me.

Not that there's anything wrong or weird with enjoying lifting at all. It's just that a) it's totally possible you might not give a fuck about it and b) it's still worth doing for a lot of people.


CURRENT BODY THREAD by benzobro - Fri, 17 Jun 2016 16:32:52 EST ID:50cjCxdn No.93453 Ignore Report Reply Quick Reply
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Alright guys you know the rules, lets post our progress (include height/weight and body fat % if you know it!)

24 years old
5'9" 145lbs 8%body fat (done my medical dr, was surprised myself)

I know I need to work on my lats. other than that how am I doing for 4 months in? I started at 128lbs and 14%BF in December

We're all gonna make it bros
7 posts and 2 images omitted. Click Reply to view.
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benzobro - Wed, 22 Jun 2016 01:30:20 EST ID:50cjCxdn No.93482 Ignore Report Quick Reply
>>93481
they're joggers fam, they're black so its hard to see the break, but its just below the hanes elastic. They're awesome, like skinny jean sweatpants. They're woven spaciously so they breath EXTREMELY well, these + compression shorts and it feels like im wearing nothing at all, like clear breeze across my taint. Its fukn magical m8

ppl think the skinny fit is a fashion thing, but honestly it lets you show off your tree trunk legs, and the skinny grip foot helps a lot with leg press and squats, shit doesn't slide up on your, plus they fit better when you run, dont get caught under shoes, etc.

Snagged these at Target on clearance for like 9 bucks a pop, bought 3 pairs and i get complimented all the time from ppl who spend $50 a pair on these things

shop smart on your fitness wear. tbh compression shorts from walmart have lasted long than the expensive ones i bought, only 9 bucks there too.

I'll upload a leg pic after leg day when i got a nice pump going lol aight?

LETS SEE SOME MORE PICS GUYS! DONT BE EMBARRASSED, WE'RE ALL GONNA MAKE IT BROS, IM JUST HERE TO OFFER ADVICE!!
>>
Walter Dirrystone - Fri, 24 Jun 2016 10:31:47 EST ID:mOQaG4BU No.93487 Ignore Report Quick Reply
>>93482
If you're this gun ho about seeing other men's bodies, you'll love /ga/.
>>
benzobro - Fri, 24 Jun 2016 11:07:38 EST ID:50cjCxdn No.93490 Ignore Report Quick Reply
>>93487

it's a side effect of lifting, I can easily admit that I catch myself 'mirin men in passing as much as women now... n-no homo

seriously though, if you take lifting seriously, how can you NOT appreciate someone who's put in the years of work it takes to get a fully developed physique? It's something that requires hard work, dedication, education, and discipline. If you can't find a reason that you'd be 'mirin someone like that, you got the wrong priorities brother
>>
Betsy Cliblingchock - Mon, 27 Jun 2016 19:37:20 EST ID:DXU3xiBA No.93492 Ignore Report Quick Reply
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>>93490
have my pic since you obviously want one!

i dont lift tho :<
>>
benzobro - Thu, 30 Jun 2016 17:29:54 EST ID:50cjCxdn No.93499 Ignore Report Quick Reply
>>93492
dude you got good genetics for lifting, dat low BF% would be killer.

start lifting and add on like 800 calories a day, in 2 months you'll look straight demigod bro


Work out hiatus by Ian Grandwater - Thu, 30 Jun 2016 05:33:30 EST ID:rUfRfrSG No.93494 Ignore Report Reply Quick Reply
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Lifted for a year and a half straight, now I havent worked out since february - marchish so I basically look like a fat guy with traps right now so rip. Any one else jumping back on the train?
>>
Lydia Clirringforth - Sun, 03 Jul 2016 11:32:57 EST ID:oFmyPPek No.93506 Ignore Report Quick Reply
I kinda started shooting heroin again for a little bit. I was off for 2 months. Just started lifting again early last month. The hardest part was my endurance. I would do one set and feel like my heart was going to explode.

Its just really hard getting back in when I've been out more than a week. So discouraging feeling like you have to work just to get back where you were, but you just have to suck it up and you'll feel fucking awesome after you finish puking.


Lets talk about abs by David Forringbetch - Sun, 22 May 2016 00:01:23 EST ID:5lPZtfFe No.93373 Ignore Report Reply Quick Reply
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I went to a modeling agency today, i was actually only applying for an graphic design internship but the guy actually offered me a part time job as a model too.

Said to get more abs definition in 30 days, besides cutting weight, what are some good abs definition exercises i should be doing?
6 posts and 1 images omitted. Click Reply to view.
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Alice Sisslefoot - Tue, 24 May 2016 15:48:25 EST ID:s2+0NCj9 No.93389 Ignore Report Quick Reply
eca stack, HIIt cardio, planks planks planks planks, leg lifts.
>>
Alice Sisslefoot - Tue, 24 May 2016 15:49:16 EST ID:s2+0NCj9 No.93390 Ignore Report Quick Reply
>>93379
also look up stomach vacuumes, they literally work
>>
Molly Drundlewell - Thu, 26 May 2016 12:01:33 EST ID:wF3tzVsR No.93397 Ignore Report Quick Reply
Cutting water.

And yes, if you want to be 'big' while also cut up, you need drugs.
>>
Jenny Feshshit - Thu, 26 May 2016 15:59:15 EST ID:5lPZtfFe No.93399 Ignore Report Quick Reply
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I'll take a look at stomach vacuums and planks, been neglecting then for years.

Also i will be taking vyvanse for my attention deficit disorder, so i guess thats a no for an EC stack, or i will have some heart problems, i mind as well hope the vyvanse will help me eat less.

Thanks for the answers guys.
>>
benzobro - Tue, 21 Jun 2016 21:25:49 EST ID:50cjCxdn No.93479 Ignore Report Quick Reply
ok so first off let me say that all this advice i got from my bar manager who is also a competitive female bodybuilder

you know that piece of equipment people do back extensions on? instead of facing the floor, lay on your side, hold a plate with the arm facing the ground, put your other palm behind your head, lower (using your core obvs) all the way down til the plate hits the floor, then come up as far as you can. Use a heavy enough plate that you can do about 3x10 (high reps are better for ab development, you dont want them to get huge)

hanging leg raises and oblique raises are also god tier, but require quite a big of ab work to snag.

also ab rollers are pretty good too, especially if you can balance a pl8 on your back. These really helped to shred my upper abs and obliques (if you down them out at alternating angles each rep)

but yeah, just my 2 cents.

also anon, post some pics in the Current Body Thread!!! I wanna see what you look like for comparison, it's always been my secret dream to get paid to take my shirt off


should I keep bulking or cut? by Oliver Chesslewater - Wed, 01 Jun 2016 02:29:22 EST ID:aVM/bti1 No.93412 Ignore Report Reply Quick Reply
File: 1464762562523.jpg -(85186B / 83.19KB, 960x606) Thumbnail displayed, click image for full size. 85186
sup guys, bit of back story. TL;DR - should i cut or keep bulking?

I'm 23 y/o 6ft tall

Jan 2012 - 225lbs of fat, never touched a weight, wanted to lose weight.

August 2012 - 135lbs skinnyfat, mostly did cardio/bodyweight stuff

August 2013 - 165lbs, average body, been lifting about a year but still learning form

July 2014 - 155lbs, just finished my first real cut. abs for the first time in my life but skinny as fuck.

June 2016 (Currently) 181 lbs. Calipers say 12% body fat, I'd guess somewhere closer to 15-16%. My abs are only visible if I flex in decent lighting.

I'm torn between these two options.
Comment too long. Click here to view the full text.
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Oliver Chesslewater - Wed, 01 Jun 2016 16:30:53 EST ID:aVM/bti1 No.93421 Ignore Report Quick Reply
>>93418
I went from playing world of warcraft all day and living off of junk food, alcohol, and soda to doing cardio 5 times a week, eating clean, and only drinking water.

I had been fat my whole life and was determined to get skinny enough to see my abs, which i now realize was fucking retarded.
>>
Oliver Chesslewater - Wed, 01 Jun 2016 16:45:11 EST ID:aVM/bti1 No.93422 Ignore Report Quick Reply
>>93415
I guess my question is which option will help me reach my long term goal faster.
>>
Phoebe Pindlespear - Wed, 01 Jun 2016 16:55:17 EST ID:dJkVcSK4 No.93423 Ignore Report Quick Reply
>>93422
maintaining 10% is near impossible, and at 10% youre weak and atrophy will be likely to happen. The lowest Ive seen thats manageable is 12-14%. I recommend the bulk 3 weeks at a 500 surplus, and 1 week at maintenemce or 250 surplus.

This will allow a steady gain while not getting too fat.
>>
Charles Blallykudging - Thu, 02 Jun 2016 13:26:02 EST ID:BQMxn+Y2 No.93424 Ignore Report Quick Reply
>>93421
I really have been there by the way. I started and finished heavier because 135 pounds is a bit dangerous for a man of our height. But I went from 300 to 175 in 18 months with 280 to 190 done in a year. Not near as fast as you though. I did ramp up and ramp down at either end of the diet.

I did it at 26 though and my skin only shrunk back a little. I look WAY better I feel WAY better but I will never stop being flabby even as I pulling my belt in to 31 inches, let alone seeing my abs. You have some of my envy.

As others have said below 10% body fat you will find your energy drops off. Well no, if you're eating sensible and not at a deficit you'll be okay for a few more % but it's hard to run more than a very small deficit at that body fat without being exhausted easily. The thing is your exact mileage will vary though. I would have started tapering my deficit off by now but I have 5 days of work between me and some holiday and a fair amount of food and booze so I'll just power through the remaining gym sessions. Even then if that gets too hard I'll just eat more. No point in making yourself feel like shit.
>>
benzobro - Sun, 19 Jun 2016 00:15:52 EST ID:50cjCxdn No.93464 Ignore Report Quick Reply
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>>93412

Hey man, experienced lifter here (see >>93453 and >>93454 for my qualifications) and right off the bat, the simple answer is KEEP BULKING. Here's why...
  • Everyone wants to stop a bulk early, but this is bad because when you're gaining mass, your body is processing stuff differently than during a cut. Every time you switch up something as important as your diet and exercise, it takes your body time to adjust. Basically, you're just causing extra stress on your body when with the time tables you're talking about, you're only going to get a week or 2 at most of actual good cutting
  • Most people don't realize how much they're going to lose whenever they cut weight. Body fat takes up a lot more weight than you might think (me going from 14% to 8% lost about 20lbs of JUST fat, and I've always been a lean guy) and also YOU ARE GOING TO LOSE STRENGTH AND SIZE no matter what when you cut, so always take that into account and gain plenty of extra so you have something to cut away from without going DYEL as soon as you put a shirt on
-Lastly, and this is more psychological than anything else, but by now you've obviously learned that weight lifting is a lot more MENTALLY demanding than anything else. Picking heavy stuff up and putting it down isnt that hard. But driving yourself to do it EVERY DAY and stick with it consistently over a long period of time? That takes dedication and discipline. So go ahead and stick with your original goal. Keep bulking til your hit what you set out to hit. Complete your goal, finish it totally, then begin the next stage. It'll give you a good habit on which you can base a long lifetime of lifting weights and getting alpha af

remember bro, we're all gonna make it :)


Flicking That Metabolism Switch by Doris Goodman - Mon, 30 May 2016 21:32:36 EST ID:y0MAQlEU No.93408 Ignore Report Reply Quick Reply
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I have always been lean built but I did have a slight pouch due to beer drinking. I have been working out more so the past few months, mainly resistance training, heavy weights, low reps, as well as throwing in some intense burpee sessions. The fat belly has gone and my body is becoming more dominant and muscular that is for sure. However if I have a cheat day or drink some beer, I seem to be put back like 3 steps.

The thing is I have a quite slow metabolism. My dad has an underachieve thyroid but he has always been fucking ripped. I don't talk to him much these days so I am asking you lot, what ways can you really tricker the metabolism to kick in overdrive?
>>
Nell Geffingfield - Tue, 31 May 2016 12:53:18 EST ID:zJiWJNQk No.93409 Ignore Report Quick Reply
there is no such thing as a slow metabolism, if I ripped your thyroid gland out of your throat, provided you got medical.treatment for it, youde gain maybe 10lbs.

you do not exercise and do not have muscle mass, that is why your body does not expend energy, especially energy you store on your body in the form of fat.

count your calories, cardio 3x week and lifting 3x week

go to "beginning into fitness general" and you will find all the tools needed here
>>
Ebenezer Duckforth - Tue, 31 May 2016 15:59:43 EST ID:65Sui1Mv No.93411 Ignore Report Quick Reply
does that happen with other alcohol? beer bloats me out but i'm fine with wine. bitches love wine too. you seem fine. hiit training is supposed to be good for the metabolism and just walking more, plus they are both good for your health so you cant go wrong
>>
Henry Foshstock - Mon, 06 Jun 2016 21:28:41 EST ID:BbOO4OGc No.93429 Ignore Report Quick Reply
>>93411
Beer is high in carbs and yeasty shit.
>>
Ebenezer Pickwell - Tue, 07 Jun 2016 11:15:39 EST ID:mOQaG4BU No.93431 Ignore Report Quick Reply
Beer is the worse thing to drink while trying to lose fat.

Stick to straight spirits. Shots of vodka, rum, tequila, ect.

And you can't trick your metabolism into anything.
>>
benzobro - Sat, 18 Jun 2016 11:22:01 EST ID:50cjCxdn No.93458 Ignore Report Quick Reply
I promise you everyone giving you advice here is DYEL af

If you enjoy a few beers one or two nights a week, its not going to kill your gains. If you go out and get shitfaced every night, yeah that's gonna fuck up your body's ability to repair itself. If you're lean and need help getting ripped, the simple fact is you need to eat more. You're not special with your metabolism, you've probably just never actually measure your food and tracked your caloric intake before, I promise it's always surprisingly far away from what you THINK you're getting.

Just work hard (lift HEAVY weights for 5x5, check out Starting Strength on google for a good routine) eat LOTS of good foods (at least 3000 calories a day, gainer shakes help w this) and make sure to get plenty of sleep.

I posted in the current body thread if you wanna see ^^^ in action


Getting Most Out of Workout by Martha Brablingkane - Thu, 09 Jun 2016 23:44:10 EST ID:fMam+r7A No.93436 Ignore Report Reply Quick Reply
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So I can go to the gym and get fatigued pretty quickly and repeat that for a while and hopefully I'd end up with muscle, right?

But am I missing and crucial steps in order to get the most out of my workout? Like what should I do to my diet? How should I stretch? You know? I just want to be fit.
>>
Clara Hegglelock - Fri, 10 Jun 2016 03:05:19 EST ID:0c165x62 No.93438 Ignore Report Quick Reply
Go to the beginner general.thread the OP pic has a dog as well.

Most of your answers will be in there. Google can find you some stretching guides.
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benzobro - Fri, 17 Jun 2016 16:44:33 EST ID:50cjCxdn No.93456 Ignore Report Quick Reply
just make sure you're hitting the weights hard enough, no pain no gain as they say! also make sure you're eating about 1 gram of protein per lb of your body weight a day!! also its a good idea to eat your biggest meal right after your workout, or at least something calorie rich with good macros (like a gainer shake)
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Shit Dizzleman - Sun, 20 Aug 2017 21:19:46 EST ID:A+02lpCN No.94392 Ignore Report Quick Reply
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>>93456


Cortisol by Walter Horrykore - Sun, 08 May 2016 14:32:26 EST ID:2AbTYQLK No.93332 Ignore Report Reply Quick Reply
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How to decrease cortisol? /ana/, please show me the way.

I have alopecia areata barbae, but honestly do not give a fuck.

My big problem is that stress left my sexual sex drive in the crapper.

I beg you, help me.
4 posts omitted. Click Reply to view.
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Oliver Pundlehock - Sat, 21 May 2016 16:55:09 EST ID:s2+0NCj9 No.93372 Ignore Report Quick Reply
>>93371
http://link.springer.com/article/10.1007/s00421-004-1223-1
every article posted since the 70s would like a word with you.

Lift heavy and eat red meat, meditatex hydrate and dont drink coffee or do stims

weed technically elevates it

disregard the cardiofaggot, look how upset he gets from someone refuting him, obviously "stress free"
>>
Graham Bonkinmudge - Sun, 22 May 2016 04:47:26 EST ID:Jtdp27WX No.93378 Ignore Report Quick Reply
>>93372
I honestly don't do cardio unless i have to pass a PT test but you've gotta be joshing me. All I said was any exercise at all helps, maybe it wasn't nice of me to call you a faggot so for that I'm sorry. But lets get real here, the only part of your post that isn't brosciene was "lift heavy" and "eat."

I remember being a depressed fat fuck who would rather get fucked up than break a sweat. I still like getting fucked up but now I realize just how good breaking a sweat does me mentally, and if you're the type who just needs to get off the couch or out of the basement it doesn't really matter how you break that sweat.
>>
Nell Geffingfield - Tue, 31 May 2016 12:56:42 EST ID:zJiWJNQk No.93410 Ignore Report Quick Reply
>>93378
HIIT takes significantly less time and will elevate hormone levels which would appeal to a lazy alcoholic

trust me Ive trained dozens of lazy alcoholics

you tell them to do spriny training for 5 minutes and they LOVE it and eventually do more without me telling them to

long distance cardio for 30 minutes plus is a goddamn miserable chore.
>>
Charles Blummlemerk - Wed, 08 Jun 2016 15:00:25 EST ID:LHRpCAnz No.93433 Ignore Report Quick Reply
arimistane
its OTC
>>
Martha Brablingkane - Thu, 09 Jun 2016 23:46:15 EST ID:fMam+r7A No.93437 Ignore Report Quick Reply
Eat bovine derivted phosphatidylserine (maybe soy based will work too). Also eat NAC (N-acetyl-cysteine).


dem by Graham Clucklewadge - Fri, 29 Apr 2016 13:41:54 EST ID:snoV7Dg1 No.93292 Ignore Report Reply Quick Reply
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how do I construct a physique like this
1 posts and 1 images omitted. Click Reply to view.
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Graham Clucklewadge - Fri, 29 Apr 2016 14:07:43 EST ID:snoV7Dg1 No.93294 Ignore Report Quick Reply
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also... wew
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Nigel Fusslechodge - Sat, 07 May 2016 14:09:22 EST ID:mAAh0C5J No.93330 Ignore Report Quick Reply
Hatha Yoga (Iyengar's) to get that near-perfect posture and spine setting.

Horse stance to hell to open up your pelvis.
Also add lots of active splits and side splits allong with leg abduction exercises.

Deadlifts and/or clean and jerks.

Heavy back squats, lots of rest squat during the day (At least 30 min), pause squats (with and without weight) to fire up your quadz.

Hip extension exercises (hip thrusts and glute bridges with and without weight and 1-leged) allong with others to fire up your hammies.

Sprints to make your butt like that, superset those sprints with back scales/1 leg deadlifts.
>>
Priscilla Dundleworth - Fri, 13 May 2016 18:39:35 EST ID:snoV7Dg1 No.93351 Ignore Report Quick Reply
>>93330
I'll do this thanks for actually responding
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Cedric Nickleforth - Tue, 07 Jun 2016 09:18:18 EST ID:04iBU+B8 No.93430 Ignore Report Quick Reply
You should be more focused on obtaining the cyborg version body
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Ian Suttingchitch - Wed, 08 Jun 2016 20:58:20 EST ID:jMwlmEjq No.93434 Ignore Report Quick Reply
>>93292
hormone therapy


Can't I just do a full body workout twice a week? by Lillian Wepperwock - Sat, 02 Apr 2016 00:04:19 EST ID:6Pb9xgPr No.93221 Ignore Report Reply Quick Reply
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Instead of having chest, back, and leg days, what's stopping me from doing all of it in one sitting, twice a week?
Is "you'll be too tired to do it all man" the only argument? Or is there something like less muscle gaining efficiency going on here?
15 posts and 1 images omitted. Click Reply to view.
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Reuben Sopperstone - Thu, 14 Apr 2016 12:26:53 EST ID:RNMhP6Sd No.93260 Ignore Report Quick Reply
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>>93259
>>93255
>>93258
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Fucking Crunderstodge - Sat, 14 May 2016 17:01:14 EST ID:MFWnguRh No.93354 Ignore Report Quick Reply
>>93223
Working out certain areas increases the overall blood flow into that area. More blood = more glucose = more nutrients delivered to those specific areas = more gainz
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Angus Nickleshaw - Fri, 20 May 2016 22:39:44 EST ID:51SFFsq8 No.93369 Ignore Report Quick Reply
>>93354
more blood doesnt equal more glucose, it means more glucose present provided you ate enough, and is also deoendant on insulin sensitivity

sorry Im an asshole
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George Biblingham - Sat, 21 May 2016 07:10:52 EST ID:O9AWPUgT No.93370 Ignore Report Quick Reply
>>93260
Hey man, we're in the fitness area of a drug user forum. I'm surprised its not worse than this. Can't blame the rail thin junkies for being jealous of a built man
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Molly Drundlewell - Thu, 26 May 2016 12:09:14 EST ID:wF3tzVsR No.93398 Ignore Report Quick Reply
Full body three to four times a week is about optimum for a natural lifter. Protein synthesis gets elevated and then falls to baseline for any given muscle within 36 hours.

http://www.ncbi.nlm.nih.gov/pubmed/8563679

You shouldn't be so tired you can't do any curls after squatting. If youre super worried about it, rotate the exercise you were too tired to do last workout to the front of the list.


/fitness/ noob question by Shit Tootgold - Mon, 09 May 2016 18:03:57 EST ID:s/zgmDjP No.93341 Ignore Report Reply Quick Reply
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Sup gym bros Ive been reading a lot about lifting and shit recently and I was thinking about getting a gym memebership but like ive never really been in a public gym before or lifted so Im just like, unsure of if I need like a spotter or if im gonna look like mega autistic when i go in there and try to lift mad weight. I can lift as a beginner alone and shit right?
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Simon Femblestuck - Mon, 09 May 2016 21:07:05 EST ID:N8OZInGP No.93345 Ignore Report Quick Reply
You don't need a spotter and you don't start lifting mad weight. Use common sense, you're not doing rocket surgery.

Read up on lifting exercise.
Download jetfit app.
Hit the gym.
Use low weight/just the bar as you begin. FOCUS ON FORM, GOD DAMMIT.

You want to master proper form before beginning to lift heavier. Squat the bar, deadlift the bar. Dumb bell curl with 10s. Your main priority is nailing down form so you don't hurt yourself. Slowly add weight over time.

I've never gone to the gym with someone. It's a solo thing for me, and I'd rather keep it that way.
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Clara Fibbleforth - Sun, 22 May 2016 00:16:12 EST ID:HKv/DyeD No.93374 Ignore Report Quick Reply
>>93345
cannot stress everything in this post enough. focus on proper form
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Graham Bonkinmudge - Sun, 22 May 2016 04:31:19 EST ID:Jtdp27WX No.93375 Ignore Report Quick Reply
>>93345
While the necessity of getting form down before everything is true its not a bad idea to have a spotter. Even though I bench 2 pl8 now when I first started I needed help after a few reps of the bar.

OP, its not autistic at all to ask a random guy near you for a quick spot. Whether new or not he should understand, unless he's just a weird asshole. That said, you don't want to make a random miss out on their own workout by spotting you. You should only ask for a spot when you are fairly sure you might fail a rep.

People like to meme about dyel crews but the vast majority of new lifters start by going in with a friend, and for good reason. If you can find a friend who either wants to start lifting or already lifts it really is worth it to go to the gym with them, as long as you can stay focused and won't get distracted with conversation. The dyel crew meme comes from those guys who show up together but just stand around a bench or a rack while talking instead of using it. Avoid being that guy and its really not a problem.

Have fun and don't quit OP. However you choose to go about this the most important thing is that you've decided to start.
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Alice Sisslefoot - Tue, 24 May 2016 15:31:14 EST ID:s2+0NCj9 No.93386 Ignore Report Quick Reply
start at a rpe 6/10, do linear progression (add 10 to squat and deads, 5 to overhead bench and rows) everytime you loft, if you fail 5 do 3, if you fail 3 go back 10%. if you do 3, do 5 next time.

everything is 5x5

deadlift1x5 (do power cleans as a warm up)
squat5x5
weighted pullups5x5
overhead press5x5

day b
front squat5x5
bench5x5
row5x5
hyperextensions5x5
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