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Opinions on this adventuring warrior's workout routine by Sophie Bopperway - Mon, 29 Feb 2016 15:39:34 EST ID:VV2Yte4F No.93148 Ignore Report Reply Quick Reply
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Day 1:
5 minutes handstand practice
10 sets of dip variations on rings
15 minutes jump rope

Day 3:
5 minutes l-sit practice
10 sets of l-sit pullup variations on rings
15 minutes jump rope

Day 2:
5 minutes back bridge practice (currently doing one-legged holds no prob)
10 sets of bulgarian split squats on rings
15 minutes jump rope

Rest one day, and then repeat the cycle all over again, with random spurts of shadow-boxing thrown in every now and then.
Sophie Bopperway - Mon, 29 Feb 2016 15:40:49 EST ID:VV2Yte4F No.93149 Ignore Report Quick Reply
day 2 is pullups and day 3 is squats. Guess I typed it in wrong but I guess either or could work...

Diet help by Frederick Worthingstock - Sat, 27 Feb 2016 15:53:20 EST ID:vxo96wFt No.93145 Ignore Report Reply Quick Reply
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So this is fairly basic stuff and I'm repeating mostly what a mate has taught me by all means correct me if I'm wrong.

New to lifting, extremely new. Was pretty skinny till I was about 17 and after that I got lazy and fat and went from about 80kg to a 115-120kg so about 18+ stone. Motivation is in check but my diet is awful, I don't even know where to begin other than drop the crap I'm drinking / eating other than that I'm clueless.

Anyone know a good starter for 10 on diets because I've currently got a 4 day plan pretty much focusing on compound lifts and such since cardio isn't exactly a strong point. Any suggestions?
Hedda Padgestare - Sun, 28 Feb 2016 10:56:32 EST ID:UkiT4/o0 No.93146 Ignore Report Quick Reply
You're going to get a lot of people saying "this will help you lose weight, so ignore this approach" they are right but then wrong. Ensuring you're burning more than you input is key but stuff like lowering insulin resistance and ensuring you have enough protein and shit is also good. A 500 calorie deficit will drop about a pound a week, a 1000 calorie deficit will drop twice that. However when you start to approach being a healthy weight dieting that hard may start to affect your energy levels. I went from 22 to 12 and a half stone and I only had to taper for the last stone or so. I sustained 1KG/week for 12 months with about half that rate for 4 months at the start and 2 at the end. The key to the diet is essentially that there are no easymode shortcuts, that you should lock down as much shit as possible that can create counter effects (for example switching soda for diet drinks will work if you're monitoring everything you eat, if you just eat whatever you feel like the diet soda will increase your appetite and you'll gain more weight, however if you're simply using it as a low calorie drink as part of a calorie budget it'll help). Exercise more, walk more. Don't eat food that is supposed to be healthy either, actually look into whether it is before eating it as a staple. Remember that your body is not mine. You may start getting dizzy/weak at a higher weight and may have to taper the deficit. Make sure it's not other things like lack of sleep before panicking.

I basically ate slightly less than my BMR for my target weight and then made sure I exercised. Every now and then I'd fuck up and eat a load more or it'd be a wedding and I'd set my diet back a few days or whatever. That happens. A robust plan will absorb those. The key is if you fall off the wagon get on quickly again. Don't wallow. If you accidentally get high and eat a box of cereal, okay so that's a 1000 calorie surplus today, but in 2 weeks your weight probably won't even reflect that. I think the odd day of surplus here and there keeps your metabolism going. I wouldn't advise doing it on purpose more than every 2 months or so though. Also WHEN not if you fuc…
Comment too long. Click here to view the full text.

Peppers by Ernball - Mon, 08 Feb 2016 19:05:05 EST ID:eNjmOeTR No.93108 Ignore Report Reply Quick Reply
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After gaining a good 25lbs while being unemployed I am going back on a diet, and am wondering if one of these peppers are better for you than the others, or if they are all equally good.
8 posts omitted. Click Reply to view.
Jack Wuzzleforth - Sat, 20 Feb 2016 23:34:44 EST ID:G08dx+gT No.93130 Ignore Report Quick Reply
I fucking love spinach, think I have some lemon juice around here somewhere. i'll give that a try
Henry Brecklemire - Sun, 21 Feb 2016 20:00:15 EST ID:XckSGTNP No.93131 Ignore Report Quick Reply
Fresh squeezed will forever be better than bottled lemon juice, especially because you really don't need much lemon juice. A whole lemon can last you nearly a week if you eat it once a day. And if your trying to make something a little more "South of the border," some lime works just as well and would go great with those peppers we talked about earlier.
Samuel Lightbanks - Mon, 22 Feb 2016 05:36:23 EST ID:UkiT4/o0 No.93132 Ignore Report Quick Reply
Acidic fruit ironically do provide the minerals needed to produce alkalis where that is a good thing in your body. It's not just lemons.

You do not however want a neutral body PH (mostly because it's not a thing) and there's a lot of pseudo science about it. Different parts of your body need different PHs as per the reactions that they need to perform or inhibit. This is maintained by buffer solutions which are mixtures of 2 chemicals which undergo a 2 way reaction. This reaches an equilibrium where there is steady amounts of each product and thus the PH balances at a certain level. Adding acid or alkali accelerates the reaction which pushes the PH the other way and thus the PH will not change the moment anything remotely different in PH enters the mix. This allows us to remain at optimal levels despite some but not unlimited shocks. What is the best PH varies depending on where in the body it is. Your blood should be mildly alkaline (7.4) skin should be a bit acidic (5.5) your digestive system goes from 1 to 7 depending which stage. Other parts of your body will want different PHs for their purposes and reactions. There is a balance but a "Neutral body PH" is meaningless.

Where the alkalizing stuff comes in handy is that an acidic diet will run down the alkali harder so having those extra minerals to replace them is good. That said the whole point is that it's not a delicate balance. If it was we would die a lot more.

Spinach isn't an exceptional source of iron, it's believed the experiment that found that was fucked up somehow. Someone accidentally moved a decimal place a couple of places or something. It's good even for a leafy green, but it's not THAT good.
Barnaby Clammlekack - Mon, 22 Feb 2016 17:55:17 EST ID:PDQtSeuS No.93133 Ignore Report Quick Reply
Martin Pittwater - Mon, 22 Feb 2016 22:01:14 EST ID:e4fvkNzv No.93135 Ignore Report Quick Reply
yeah I mainly love spinach because it tastes good and can easily be substituted anywhere one might use iceberg lettuce. iceberg lettuce kinda sucks, I suppose I could also eat better quality lettuces, and kale. Popeye knew his shit though

Muscle Building Motivation by Edwin Mupperwater - Fri, 20 Nov 2015 08:58:33 EST ID:KvYhQCW8 No.92761 Ignore Report Reply Quick Reply
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Muscle Building Motivation Video

Angus Buckledidge - Thu, 11 Feb 2016 16:44:32 EST ID:huWdGcfT No.93113 Ignore Report Quick Reply
>that guys dick
Ernball - Thu, 11 Feb 2016 22:24:36 EST ID:eNjmOeTR No.93114 Ignore Report Quick Reply
>same size as your moms
Bill O'Reilly - Sun, 14 Feb 2016 20:09:09 EST ID:nF7BlJaS No.93118 Ignore Report Quick Reply
Not bad, check out the Zhasni videos as well as generation iron if you want some real pumpage though.

Bicep Woes by William Fumblehall - Thu, 04 Feb 2016 05:48:24 EST ID:1nuUONCs No.93090 Ignore Report Reply Quick Reply
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Sup /ana/

I've been on a 5x5 program for the last 6 months and I've seen great strength increases across the board, EXCEPT for my biceps. I focus on proper form and technique and I'm not taking any shortcuts with my exercises but for some reason I'm not seeing the strength increases in my biceps as I am with the rest of my body.

I'm doing bicep extensions on Mondays and Fridays and seated curls on Wednesdays. There also isn't a problem with my calorie intake. Any recommendations on how to resolve this?
Beatrice Gogglestutch - Thu, 04 Feb 2016 19:34:10 EST ID:X3+HI0x5 No.93093 Ignore Report Quick Reply
build strength through endurance. do more than just two exercises, and aim for fatigue around 15-20 reps instead of 8.
biceps and calves recover very quickly, so need more sets, more reps, and very strict form.

also if you do your biceps at the end of your pull days, they will already be tired so you will see less progress even if it is steady and on the same level as everything else.
Fanny Greenhood - Fri, 05 Feb 2016 17:09:10 EST ID:1nuUONCs No.93099 Ignore Report Quick Reply

I didn't know about biceps recovering more quickly. I'll increase my sets and variation of exercises for a few weeks and report back. Thank you for the advice.
Martha Druckleshit - Sun, 07 Feb 2016 09:10:01 EST ID:G08dx+gT No.93102 Ignore Report Quick Reply
never really read about biceps recovering quicker but thinking back to all my workouts it sounds like it's true. at least for me anyways. everyone is a little different when it comes to what their body responds better to. I've gotten pretty good results doing sets failing around 8-10 reps, but I also tend to hit three or more workouts, 4 sets each on my training days.

standard bicep curls and hammer curls and bar curls are mainly what i do on bicep days. drop set those motherfuckers too

also funny about calves being quick to recover, in my experience anytime I've hit legs and done a ton of calf raises I find it takes close to 3 days before my calves stop singing
David Sittingshit - Sun, 07 Feb 2016 14:55:47 EST ID:EyvY/US4 No.93103 Ignore Report Quick Reply
i read it in Arnold's encyclopedia of body building. not so much heals faster, more like stores more glycogen and recovers it faster than other muscles; this lends them to handling more sets with more reps.

it makes sense. calves do thousands of body weight reps every day without fatigue, and biceps are involved in almost every motion of your arm .they are used to high volume. my favorite exercise to finish out the day is to get a lightish bar, do 20 reps, pass to your partner who does 19 reps, passes it back, you do 18... continue down to 0. there is no resting and no cheating. crank those reps out and get the bar to the other guy! if the weight you chose was too light, don't waste the exercise! repeat the process from 0 back to 20!

How to exercise by Charles Fapperkire - Fri, 05 Feb 2016 09:34:54 EST ID:I594w7Oc No.93096 Ignore Report Reply Quick Reply
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We are doing it wrong

Quick question about flu and exercise by Lillian Bronnerlore - Thu, 04 Feb 2016 05:52:13 EST ID:Ikv7VjS7 No.93091 Ignore Report Reply Quick Reply
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So i had the seasonal flu a coupla days back, just a fever, sore throat and some coughing, nothing special but i was a bit sick for maybe four days or so. Now its almost gone away: this is my second day fever-free but i still have some tickling in my chest and i had some weird night sweats last night. However, i didnt have any fever for the whole of yesterday, i went out to town and did stuff and felt fine.

Now im wondering if it would be safe for me to visit the sauna and swimming pool for my my weekly exercise addiction. Im a bit paranoid because i've heard horror stories about heart attacks and pneumonia from exercising/going to sauna when you are sick, but on the other hand as i said i've been pretty much fine for almost two days and it would feel really good. Should i go?

Shoulder tightness... by Beatrice Fottingkad - Thu, 28 Jan 2016 15:24:45 EST ID:PGPGUhzK No.93069 Ignore Report Reply Quick Reply
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Hello everybody,

tl;dr; 22 year old male here, have shoulder tightness. It appeared somewhere in Q1/Q2 of last year. Went to a doctor. Had two exercise sessions, but a lot of the exercises showed require another person and/or wall bars, so am looking for alternatives. I also had five heating procedures and they really helped, but the problem didn't go away permanently.

I want to get back into lifting again. I could have done that months ago, but not being able to do every exercise doesn't seem attractive (or maybe I'm just being stupid).

So I need to do exercises to treat my shoulder tightness and could use some recommendations. Maybe from your personal experience.
I was looking around and found some examples:


I've only been doing the second and fourth exercises, but I probably should've been doing all of them... it's just that the first one and fifth one look dumb (do they really help?).

Comment too long. Click here to view the full text.
Edwin Goshspear - Thu, 28 Jan 2016 16:17:08 EST ID:NpRb+ez4 No.93070 Ignore Report Quick Reply
Are you doing exercises EVERY day or a majority of the week in order to cure your muscle tightness? Regardless if they look dumb, if they help you, you should do them....

Maybe get 5 pound dumbbells and do front and side raises and see if that helps. After you do all of the given routines you should do, stretch and do those arm circles starting small and get big then reverse direction.

I'd recommend yoga, but if your shoulders are really that right it could hurt you. I'd say do all of those exercises for a couple months and then try yoga for a bit and see how that treats you and then maybe get in to weight training.
Faggy Mickledane - Thu, 28 Jan 2016 22:06:41 EST ID:U1qthH4U No.93073 Ignore Report Quick Reply
Okay, so here's the thing about tight shoulders that you probably won't figure out on your own:

You need to have thoracic stability before your shoulders can start to mobilize, neurologically.

Boyle, Cressey, and Robertson have a bunch of stuff online about this.
Polly Nuppersit - Fri, 29 Jan 2016 12:54:09 EST ID:PGPGUhzK No.93076 Ignore Report Quick Reply

Doing those two mentioned in OP every day.

Doesn't using weights defeat the purpose of what I'm trying to achieve? Also, there are no routines given, I'm trying to find something that works and helps by myself.

Also, it's just one shoulder - the right one.
Bill O'Reilly - Sun, 31 Jan 2016 13:36:28 EST ID:nF7BlJaS No.93078 Ignore Report Quick Reply
What was your routine looking like right before this happened?

A lot of these shoulder cases are just a matter of muscle imbalances in the delts. A lot of guys will have tight pecs which throws the shoulders out of alignment from too much pressing and not enough pulling. Particularly the rear delts don't get enough attention while people just continue to bench and shoulder press away
Betsy Buckleville - Sun, 31 Jan 2016 15:40:50 EST ID:PGPGUhzK No.93081 Ignore Report Quick Reply

Sorry, my routine? If you're talking about lifting, then I was just doing a 3-day split, nothing fancy.

If you mean exercising/stretching - none. So I want to take care of my shoulder and possibly get into daily stretching/exercising after that.

Need some help with macros by Charles Shakewill - Sun, 31 Jan 2016 13:52:01 EST ID:0oxI9OLd No.93079 Ignore Report Reply Quick Reply
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I know the number of calories I require per day. I've worked out the percent of carbs, calories and fat I should be eating. From what I can tell the % of those three macronutrients should add up too 100% of your daily intake of calories.

This is just an example: 2000 calories per day composed of / 30% carbs / 30% fat / 40% protein.

This is where I get lost. How do I calculate carbs ? By the number of carbs or by calories ? I get the feeling it's something pretty simple, i'm just not making the connection. Also where do I find accurate food composition charts ? It seems like every chart I find is different. Thanks!
Nell Deffingfuck - Sun, 31 Jan 2016 14:18:21 EST ID:4yZEi9OY No.93080 Ignore Report Quick Reply
number of calories
Shit Clayridge - Sun, 07 Feb 2016 19:58:40 EST ID:G08dx+gT No.93105 Ignore Report Quick Reply
food composition charts are never going to be 100% accurate. they can only give you a decent estimation of whats int he food you are eating. you think if you buy a pack of 6 chicken breasts all those chicken breasts will have the exact same amount of fat and protein in them? no, it's gonna differ a bit from breast to breast. same goes for everything else

Body Weight Exercise by Lydia Deckleworth - Tue, 26 Jan 2016 18:10:12 EST ID:TELB0f/G No.93065 Ignore Report Reply Quick Reply
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Hey dudes

I am getting back into fitness after a break (I have a couple of knee issues that drove me away for a bit). Recently I found out that I have a back thing too (yay) but that the except use I used to do helped mitigate it. So instead of going heavy with my lifting, I wanted to do mostly body weight excercises to start. I'd probably eventually transition back to free weights, but for now I'd like suggestions on a good routine to ease back into the flow with. I'm going to do cardio as well, alternating days, just to cut weight, but I'd like to start supplementing with push-ups, squats etc

185, 6' male in case that matters. I'm not very familiar with a lot of body weight excercises so guidance is greatly appreciate. Thanks!
Edwin Goshspear - Thu, 28 Jan 2016 16:31:24 EST ID:NpRb+ez4 No.93071 Ignore Report Quick Reply
Are you trying to do all your body weight exercises in one day and cardio the other ones?

You could do:
Variation push ups
bear crawls
Find a monkey bar at a park and hoist your legs up and make extend your legs and body and do rows
dips on said monkey bar
The monkey bar back and forth in general haha

Comment too long. Click here to view the full text.
Cedric Wombleham - Fri, 29 Jan 2016 12:57:22 EST ID:TELB0f/G No.93077 Ignore Report Quick Reply
Thanks! Yeah i have no aversion to Yoga. Also, yes I am alternating cardio and body weight.

I did SS back in the day (about 5 years) and then moved on to other things before my injury, so I've been out of the game for a bit so to speak. Wednesday I did the following

Sit ups 3x15
Leg lifts 3x8
Squats 3x10
Push ups 3x5 (lol)

I'm immensely sore still today, so I am clearly out of shape. I may take the day of today just because I think I did too much after being out for so long. I still ran yesterday though. Cardio I have no problem with, so that's good. My lower abs are just killing me.

working out with no breaks by Fanny Hemmlepock - Fri, 08 Jan 2016 22:55:20 EST ID:obCTJiJi No.93007 Ignore Report Reply Quick Reply
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What pace would would you workout at? How much weight would you use? Etc.?
Fanny Hemmlepock - Fri, 08 Jan 2016 23:51:39 EST ID:obCTJiJi No.93008 Ignore Report Quick Reply
nb4 would would'
Faggy Blemmlefutch - Sun, 10 Jan 2016 18:55:35 EST ID:q4FMaDLg No.93017 Ignore Report Quick Reply
Look, there's no point in doing that unless it's for fun. So just go in, do what's fun and get it out of your system any way you please. Unless you've got some performance drugs; but that's a whole new conversation. Either way, high differentiation is gonna be the way to go so you don't end up a mess of tendonitis/osis.
Bill O - Tue, 12 Jan 2016 23:58:56 EST ID:nF7BlJaS No.93034 Ignore Report Quick Reply
What the fuck are you even asking?

If you're talking about no rest between sets, then enjoy your decreased efficiency. This was a super common problem for me back when I first started. Usually with the aid of caffeine, I'd get all hyped up not even allowing 20 seconds between the next set. All this does is sap your energy and make you a weakling. Rest for like a minute or two for hypertrophy. Even longer if you're a strength athlete.
Archie Nonnerstock - Sun, 17 Jan 2016 18:59:12 EST ID:o1Gtbk05 No.93046 Ignore Report Quick Reply

Raw eggs? by Phineas Worthingfield - Fri, 15 Jan 2016 15:56:09 EST ID:nyjMpmUJ No.93040 Ignore Report Reply Quick Reply
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I've heard both sides on this and know people who swear by them.. From what I know it's basically better proteins that are lost when cooked vs. bacteria..

Are raw eggs good or bad?
George Grandwater - Fri, 15 Jan 2016 20:40:03 EST ID:IZNiAHFE No.93041 Ignore Report Quick Reply
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Raw egg whites contain avidin, avidin binds to biotin (vitamin B7). Overconsumption of raw egg whites leads to a deficiency in B7.

Cooking egg whites denatures the avidin, making it harder to bind to B7.

There's really no point in consuming raw eggs. Aside from any nutritional aspects, you can't make an omelette, french toast or scrambled eggs and that's just awful.
Ebenezer Turveywill - Sat, 16 Jan 2016 16:02:55 EST ID:l1EoWBY2 No.93043 Ignore Report Quick Reply
Really the only plus side to raw eggs is that you can mix up 8 of them and get 50g of protein quick. The thing is, the protein is less bioavailable when you don't cook it so you really get less protein from the same amount of eggs raw vs cooked. You absorb more protein from cooked eggs than raw eggs. Also whey protein exists so you REALLY the only benefit of drinking raw eggs is that it's a cheaper than whey. You can also get sick from it. I stopped fucking with raw eggs that one time I drank 8 and was shitting and puking for like half a day. Idk if it was the eggs or what, but I decided to just cook them after that.
Hedda Crackledock - Mon, 25 Jan 2016 16:47:07 EST ID:LbQuN7YW No.93063 Ignore Report Quick Reply
DAoC <3


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