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"Off" Days by Cyril Hongerstut - Wed, 08 Feb 2017 10:28:45 EST ID:6KAeSp9W No.93903 Ignore Report Reply Quick Reply
File: 1486567725470.png -(1493063B / 1.42MB, 640x1136) Thumbnail displayed, click image for full size. 1493063
I used to do pushups/situps and some other basic crap on my off days, no weights included. I feel like I'm not getting the same results now that I've tried to stop doing these things for a day.

Is it ok to go back to doing these things at night after 24 hours of muscle growth period? What's the benefits vs. the downside?
>>
Cyril Hongerstut - Wed, 08 Feb 2017 10:34:03 EST ID:6KAeSp9W No.93904 Ignore Report Quick Reply
And I'm not someone looking for "crazy gains" or anything, just a nice body. I know this isn't the best thing but I feel like the results I want are easier achievable this way
>>
Cyril Hongerstut - Wed, 08 Feb 2017 11:26:36 EST ID:6KAeSp9W No.93905 Ignore Report Quick Reply
Never mind, the answer is obvious...I'm being too stubborn. Delete this.
>>
Beatrice Fuckingstock - Fri, 17 Feb 2017 01:53:26 EST ID:tjTZCw7I No.93930 Ignore Report Quick Reply
>>93903
Go with weights, they help you detail what you want better, gyms the best.


R8 Routine Thread pls by Angus Sullyfield - Mon, 06 Feb 2017 02:42:09 EST ID:P7qjDDLq No.93897 Ignore Report Reply Quick Reply
File: 1486366929164.jpg -(274715B / 268.28KB, 960x1280) Thumbnail displayed, click image for full size. 274715
Monday
Warmup
5x5 - Back Squats
3x8-12 - Front Squats
3x10-12 - Weighted GHR
3x15-20 - Weighted Decline Situp

Tuesday
Warmup
5x5 - Incline Bench Press
3x8-12 Dumbell/Barbell Row
3x8-12 - Lateral Raises
2xF Dips

Wednesday
Comment too long. Click here to view the full text.
>>
Rebecca Dendertug - Mon, 06 Feb 2017 12:07:29 EST ID:ULdXiuFM No.93898 Ignore Report Quick Reply
bump
>>
Samuel Buzzfuck - Tue, 07 Feb 2017 00:47:06 EST ID:L1txwjLH No.93899 Ignore Report Quick Reply
whats the progression scheme

whats the deload cycle

whats the variations

whats the protocol for failure

if you dont know what those are, you are just putting exercises together.
>>
Samuel Buzzfuck - Tue, 07 Feb 2017 00:52:28 EST ID:L1txwjLH No.93900 Ignore Report Quick Reply
I will post them in a somewhat organized way

  1. Squat / Press+Row/DL+SquatVariation/Press+Pulldown
    is your split.

Why low frequency on bench, why low frequency on squat (they could be higher)

what is your goal?
what do you hope to achieve with this?


now, small details
>decline sit ups every week

change it up with ab work
Comment too long. Click here to view the full text.


Where do you get gear? by Charlotte Pickshit - Sun, 01 Jan 2017 17:20:52 EST ID:3GSPKmHw No.93819 Ignore Report Reply Quick Reply
File: 1483309252472.jpg -(40079B / 39.14KB, 260x200) Thumbnail displayed, click image for full size. 40079
Its easy for to get almost any recreational drug but i have no idea where I would be able to find test/AAS to run a cycle.
>>
Fucking Grandfield - Mon, 23 Jan 2017 19:19:24 EST ID:L1txwjLH No.93864 Ignore Report Quick Reply
>>93819
go to the future's fitness board and look for "fraud general"

you will find help there
>>
John Hicklepetch - Fri, 03 Feb 2017 19:48:57 EST ID:lZBNszH5 No.93895 Ignore Report Quick Reply
Strong everything..

A: Internet shops and fat Russian powerlifters.

U R WELCOME.


missing ruber peice on pullup bar by John Chommleridge - Sun, 29 Jan 2017 23:58:50 EST ID:iZ5aKnZ3 No.93889 Ignore Report Reply Quick Reply
File: 1485752330906.jpg -(1643642B / 1.57MB, 2560x1920) Thumbnail displayed, click image for full size. 1643642
he rubber piece that goes at the end of the bar. It is used to ensure that the bar doesn't slip when it is extended between the door frame. I can't use it without the rubber piece.

I am trying to make a replacement for the rubber piece. Anyone have any good ideas what to use?

see pics
>>
John Chommleridge - Mon, 30 Jan 2017 00:00:45 EST ID:iZ5aKnZ3 No.93890 Ignore Report Quick Reply
1485752445906.jpg -(1468457B / 1.40MB, 2560x1920) Thumbnail displayed, click image for full size.
DICKS EVERYWHERE
>>
Thomas Brillerforth - Wed, 01 Feb 2017 16:11:24 EST ID:L1txwjLH No.93894 Ignore Report Quick Reply
>go to home depot
>get rubber stopper for self installed shower curtain bar
>?????
>profit


Fitbit appreciate thread by Jenny Mabblewater - Sat, 28 Jan 2017 14:10:43 EST ID:6KAeSp9W No.93884 Ignore Report Reply Quick Reply
File: 1485630643751.jpg -(56890B / 55.56KB, 865x487) Thumbnail displayed, click image for full size. 56890
So I just got one of these last week, the Charge HR, and fuck these things are pretty awesome.

It's amazing to see how many calories I actually burn in a day. I thought I burned less but it makes sense how I can loose weight so quick. It adds up. Not only that seeing how I sleep (I'm a huge insomnica and take Seroquel and trazadone at night) is amazing considering my levels of energy level off during the day big time. It's nice being able to check up on my sleep so I can try to adjust it the next day.
I thought it was going to be a waste of money but the little thing is useful as hell to me and is pretty cool looking.

Not only that it's a fucking motion activated clock!!!!


What do you like about your fitbit /ana/?


Training for unlimited energy? by Eliza Fuffingbury - Wed, 25 May 2016 15:46:01 EST ID:zCEW4A7M No.93395 Ignore Report Reply Quick Reply
File: 1464205561063.jpg -(81263B / 79.36KB, 522x640) Thumbnail displayed, click image for full size. 81263
Hello, festival season approaches which means I'll be on a lot of acid spinning poi non stop, or at least trying to.

How can I train for limitless energy? I want to be able to spin, dance and jump about without ever getting tired/fatigued like a well greased robot.

I normally do weighted pull ups/dips and dumbell stuff so I'm not out of shape but I want to have inhuman everlasting energy!

Anyone have exercises/health tips to push my energy/endurance to the next level?
4 posts omitted. Click Reply to view.
>>
Awe !!vVWR8L52 - Fri, 11 Nov 2016 15:50:35 EST ID:WtxLpUkA No.93774 Ignore Report Quick Reply
>>93395
eat small fruit meals and some water whenever you feel thirsty or hungry, but eat until you are no longer hungry, nooot when you are stuffed. if you keep moving, the sugar will go right into the muscles as soon as you eat it. high quality in season monomeals is the best. of course you cant eat eggs and bacon one day and do this the next but if you are hclf vegan you will have excellent insulin sensitivity and if you put something as stimulating as acid on top of that you will be able to dance like mad tirelessly for 20 hours straight.
>>
Awe !!vVWR8L52 - Fri, 11 Nov 2016 15:54:52 EST ID:WtxLpUkA No.93775 Ignore Report Quick Reply
>>93774
and do cardio

actually i dont believe you can be successful on hclf lyfestyle without moving, cause if you don't move you get sugar metabolization problems, so cardio is mandatory. even walking would do the trick.
>>
Cyril Wesslekadge - Thu, 01 Dec 2016 20:49:27 EST ID:bz9mmam8 No.93796 Ignore Report Quick Reply
hey fellow festival goer, I usually do a ton of cardio come spring time to prepare myself and it works out great.

I run at least 3 miles twice a week, sometimes more. The key is non-stop. I was just at hulaween and when my friends were fried the fuck out and tired on day 2 from walking, I was tired but definitley able to catch the late night sets unlike them.

Some strength training would be good for poi spinning, I know that can tax your shoulders quite a bit.
>>
JamieOliver - Tue, 24 Jan 2017 05:42:59 EST ID:y6Pshfvc No.93872 Ignore Report Quick Reply
Training for endurance?
https://www.youtube.com/watch?v=ZXNz9DIQNLo
Can be done..
>>
Martha Chanderwater - Wed, 25 Jan 2017 14:38:56 EST ID:L1txwjLH No.93873 Ignore Report Quick Reply
thats probably going to be cardiovascular m8


I want to prove a point by Nigel Punnergold - Fri, 14 Oct 2016 17:41:59 EST ID://KEFd8Q No.93725 Ignore Report Reply Quick Reply
File: 1476481319824.jpg -(47407B / 46.30KB, 323x432) Thumbnail displayed, click image for full size. 47407
If its possible, can someone come up with a diet with the following restrictions?
  1. Has to cost under $200 a month
  2. Has to be vegan
  3. Has to supply the protein and calories necessary for a muscle building 240lb male

Winner gets a special prize
6 posts and 1 images omitted. Click Reply to view.
>>
justsomevegan - Fri, 23 Dec 2016 10:54:13 EST ID:mkJwmjjs No.93811 Ignore Report Quick Reply
spinach is the best option for macronutritions (vitamins&minerals) get it so you don't have to worry about them anymore (check it out, popoeyes had a point!)
now only protein and enough calories are the problems left
which can be solved cheaply with legumes+seeds
hemp seed > high in calories and protein also good balance on omega 3-6 fatty acids
lentils/chickpeas > high in calories and protein
for chickpeas google hummus recipe
for hempseed just blend it with some fruit or something to give taste
that's it. it's not complicated at all.
watch out for b12 vitamin btw.
>>
justsomevegan - Fri, 23 Dec 2016 10:55:43 EST ID:mkJwmjjs No.93812 Ignore Report Quick Reply
>>93811
forgot.

+1 cup of olive oil contains about 1000 calories!
>>
Jenny Piffingmot - Mon, 26 Dec 2016 23:39:22 EST ID:hOl2qw1C No.93816 Ignore Report Quick Reply
>>93811
This. Fuck everything else in this thread. SOY? what? Hemp, Spinach, Various Beans and rice (for that methionine and lysine), Broccoli, BEATS! (for the love of god beats!) Kale (cheaper than spinach, don't eat too many stems), Carrots, Apples, Cashews, Pumpkin seeds, Sunflower seeds. I would look into some super foods like for the hell of it like MACA and COCOA just for good measure. I run miles on that shit. Budget? Dude its your body, give it good fuel. Also read this wiki page: https://en.wikipedia.org/wiki/Essential_amino_acid
>>
Fucking Grandfield - Mon, 23 Jan 2017 19:16:59 EST ID:L1txwjLH No.93861 Ignore Report Quick Reply
>>93725
I have successfully gained 10lbs of muscle over the course of 1.5 years on a 100$/month budget

I will list what I had used.

>whole chicken, and i mean the whole goddamn chicken. youtube how to cut it you lazy faggot
>rice
>beans (low amount)
>lentils
>protein powder
>whole milk
>oats
>eggs
>broth for stews of veggies
>nuts
Comment too long. Click here to view the full text.
>>
Fucking Grandfield - Mon, 23 Jan 2017 19:17:57 EST ID:L1txwjLH No.93862 Ignore Report Quick Reply
>>93811
legumes and seeds increase estrogen production
high PUFA diets have hgiher estrogen production

you are trying to give this person a meme diet that has been debunked and is proven to give this person undesired physical results.


Seroquel binge by Angus Bruzzletit - Sun, 22 Jan 2017 10:53:04 EST ID:6KAeSp9W No.93851 Ignore Report Reply Quick Reply
File: 1485100384179.png -(386079B / 377.03KB, 615x427) Thumbnail displayed, click image for full size. 386079
So I take Seroquel for horrible insomnia and last night I went on a binge. I ate 3500 calories in total yesterday, 1500 of those at night, would I be able to compensate some of those calories as todays calories? I'm 6'2" 178 llbs.

I'm not going to the gym today as I feel like I need a day to rest my muscles some but I'll be doing push ups and some sit ups through out the day.
>>
Angus Bruzzletit - Sun, 22 Jan 2017 10:54:06 EST ID:6KAeSp9W No.93852 Ignore Report Quick Reply
>>93851
I ty to aim for about 2k-2.5k calories a day btw. I'm not looking to be huge, I'm really well upper built. Looking more for definition if anything.
>>
Fucking Grandfield - Mon, 23 Jan 2017 19:12:34 EST ID:L1txwjLH No.93860 Ignore Report Quick Reply
>>93851
definition = muscle mass + muscle tone + low body fat

if you are lost, just ask


Legs During PUshup by Wesley Pickfuck - Fri, 09 Dec 2016 18:46:08 EST ID:fMam+r7A No.93800 Ignore Report Reply Quick Reply
File: 1481327168041.jpg -(16063B / 15.69KB, 369x305) Thumbnail displayed, click image for full size. 16063
Can you guys do a pushup and tell me what you're doing with the muscles in your legs? I can choose to either tense or relax them, and Im not sure which I should.
>>
Phineas Ponkinshaw - Sun, 11 Dec 2016 03:09:04 EST ID:sEy9lsLB No.93801 Ignore Report Quick Reply
just a light tensing to hold the legs and pelvis in the right position, and a light tensing of the abdominal muscles. the exercise is focused on the pec and tricep muscles. however, the body must be held straight. so just enough to hold the straight form. a paradoxical response, to be relaxed and contracted.
>>
Reuben Durrylotch - Wed, 11 Jan 2017 01:26:53 EST ID:L1txwjLH No.93833 Ignore Report Quick Reply
tense abdominals (google valsalva technique if you want to be a pro) tighten glutes without changing the position of the hips (pro tip: not locked, but close)
thats really it

remember to tense your back up
>>
Polly Gogglechog - Sun, 22 Jan 2017 20:55:55 EST ID:f4LsUw1/ No.93855 Ignore Report Quick Reply
>>93800
basically hold a rigid firm straight plank and then do your pushups holding that form..


cardio in my room without too much noise by George Hackleberk - Sun, 09 Oct 2016 02:08:11 EST ID:U2Bfen3p No.93714 Ignore Report Reply Quick Reply
File: 1475993291495.jpg -(605548B / 591.36KB, 1000x793) Thumbnail displayed, click image for full size. 605548
Hi all,

What's a good routine for cardio I can do in my room with minimal equipment? Bonus points for not making too much noise (no jumping jacks, etc)
6 posts and 1 images omitted. Click Reply to view.
>>
Albert Brembleway - Wed, 11 Jan 2017 16:50:20 EST ID:U+NLVkhi No.93834 Ignore Report Quick Reply
1484171420261.jpg -(52891B / 51.65KB, 640x320) Thumbnail displayed, click image for full size.
>>93714
Shaun T' (for starters)
Focus T25 (2013)

You'll need:
Proper technique
Sports mat
>>
Priscilla Drorringsodge - Thu, 12 Jan 2017 16:02:35 EST ID:L1txwjLH No.93842 Ignore Report Quick Reply
>>93834
this must genuinely be a joke
>>
Priscilla Drorringsodge - Thu, 12 Jan 2017 16:04:28 EST ID:L1txwjLH No.93843 Ignore Report Quick Reply
>>93789
this may sound retarded, but place a weight on the platform your knees go onto so when you're @ -40, you can be -30 if you place 10lbs onto it.
>>
Nell Bunbanks - Thu, 19 Jan 2017 16:52:37 EST ID:U2Bfen3p No.93848 Ignore Report Quick Reply
>>93789

Another update. Today I did multiple unassisted pull ups. I've lost about 4 kg and my lifts are still progressing. Running is my greatest weakness right now.

Thanks for all the advice and support, guys.
>>
Emma Blytheford - Fri, 20 Jan 2017 00:24:53 EST ID:L1txwjLH No.93849 Ignore Report Quick Reply
>>93848
stay golden anon


Workout Help by Twisty McNipples - Tue, 20 Dec 2016 03:28:32 EST ID:6WzFOew+ No.93810 Ignore Report Reply Quick Reply
File: 1482222512049.jpg -(103723B / 101.29KB, 768x1024) Thumbnail displayed, click image for full size. 103723
Currently seeking a routine / workout schedule that works out everything in the core.

Can /ana/ help me build a beginner's core routine?
>>
Barnaby Chollerworth - Sat, 31 Dec 2016 13:15:38 EST ID:XsYNARfa No.93817 Ignore Report Quick Reply
>>93810
No
>>
Jenny Duckridge - Sun, 01 Jan 2017 14:06:13 EST ID:vJyR/1M4 No.93818 Ignore Report Quick Reply
Try Pilates.
>>
John Bemmerfudge - Mon, 02 Jan 2017 01:32:36 EST ID:DREjozhZ No.93820 Ignore Report Quick Reply
3x5 deadlifts Monday/Friday
5x10 ab wheel rollouts Monday/Wednesday/Friday

there ya go


Ogremode by Wesley Beckletedge - Sun, 18 Dec 2016 04:00:31 EST ID:wicO6TON No.93808 Ignore Report Reply Quick Reply
File: 1482051631306.jpg -(19544B / 19.09KB, 300x347) Thumbnail displayed, click image for full size. 19544
How do I into ogremode?
>>
Cedric Bloshwill - Tue, 20 Dec 2016 03:21:28 EST ID:6WzFOew+ No.93809 Ignore Report Quick Reply
1482222088130.jpg -(163050B / 159.23KB, 840x623) Thumbnail displayed, click image for full size.
I would actually call this Bear Mode, but to each their own. I have also been trying to find a way to go Bear Mode / Ogre Mode and have lurked some on the future's fitness board. I've pretty much come to the conclusion that you have to eat a lot and lift a lot, your diet should be balanced of course, but you have to be eating a fuck ton and lifting a fuck ton at the same time. In my experience in high school weight lifting, my weight lifting teacher told me that if you wanted to get "big" (big as in taller / thicker) you should do a bunch of squats with your normal workout routine.


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