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Discord Now Fully Linked With 420chan IRC

Lifting 4 Days in a Row

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- Sun, 19 Mar 2017 05:54:58 EST /tjKIR2f No.94003
File: 1489917298388.jpg -(945688B / 923.52KB, 2972x1972) Thumbnail displayed, click image for full size. Lifting 4 Days in a Row
Sup /ana/
I'm about to have a major change in schedule that would limit my lifting days strictly only to Monday, Tuesday, Wednesday and Friday.
I want to maximize my 4 days so I'm looking for a few tips. Here's all the relevant info I can muster, lemme know if more is needed.

Background information
Male
5'9
150lb
24 years old

I started lifting last year in January weighing in at a laughable 120lb, after exactly year of Stronglifts and many, many, many deloads and rotisserie chickens I hit 150lb with generally low bodyfat (I never properly measured it, but I have very few soft parts)


Goals
Bulk up to around 165-175lb and maintain weight while carving out better muscle definition. There's no doubt I want to get stronger, but I'd lying if I said I wasn't after SHREDDED ZYZZ AESTHETICS.

Current Routine
I currently do a variation of something called GSLP because it's in line with my goals of bulking and strength building while still managing to look decent. https://rebellion.nerdfitness.com/index.php?/topic/65115-greyskull-lp-gslp/ the link will explain better

This is what my current routine looks like
Weeks 1 and 3 of the month
-Monday
Bench 5/5/5+
Dumbell curls 21s
Cable Machine Tricep Pushdown 10/10/10+
Barbell Squat 5/5/5+
-Wednesday
OHP 5/5/5+
Barbell Row 10/10/10+
Dumbell Pullover 10/10/10+
Comment too long. Click here to view the full text.
6 posts and 3 images omitted. Click View Thread to read.
>>
Priscilla Peddlespear - Wed, 03 May 2017 14:49:29 EST /6C7KN2d No.94141 Reply
>>94137
>shoulders
Im a beginner, but if someone hasnt mentioned it try some shrugs
>>
Nicholas Picklock - Sun, 07 May 2017 23:22:04 EST 6KAeSp9W No.94145 Reply
1494213724374.jpg -(70793B / 69.13KB, 477x449) Thumbnail displayed, click image for full size.
Double stimulation work, overtraining is a myth.

What I've done in 5 months, started right before Christmas

Broke with no Bench

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- Mon, 08 May 2017 21:01:04 EST jf7oW54O No.94146
File: 1494291664673.jpg -(11132B / 10.87KB, 288x216) Thumbnail displayed, click image for full size. Broke with no Bench
Today I was hitting one of the best sets of my life. I went so beast mode that I broke my home gym machine. Besides lifting, im basically a bum so I cant soon afford a new one and there are no near by gyms to go to. What is your advice to help me keep my gains?
>>
Charles Fosslepot - Mon, 08 May 2017 21:27:10 EST jf7oW54O No.94147 Reply
>>94146
nb4 there is absolutely no way to repair this thing. Its fucked, trust me
>>
Fucking Himbletet - Tue, 09 May 2017 13:34:07 EST HBUewiwK No.94149 Reply
>>94147
I don't know if anyone can help but what is the "home gym machine" you broke? That's pretty vague so it's hard to know what you lost.

I'm fuckin pissed

View Thread Reply
- Mon, 03 Apr 2017 20:10:56 EST /6C7KN2d No.94035
File: 1491264656180.png -(1033559B / 1009.33KB, 640x1136) Thumbnail displayed, click image for full size. I'm fuckin pissed
I've been working out my shoulders and arms for 5 months every god damn day for about an hour, plus 30-60 pull-ups a day, until I can barely even lift my arms and I have not had the fucking slightest bit of improvement. Am I just cursed to be scrawny for life? I'm built almost as bad as this faggot and nothing seems to change it unless I just finished working out, at which point I look about average. I work out, look ok, come back an hour later and I'm fucking right back to it. I get angry, try harder for a few weeks, nothing. I had pictures of myself from October, when I started trying to fix it. Couple months and there's noticeable improvement. After that, I've stayed the same, if not gotten worse. It honestly seems like the harder I try, the smaller I get.
Ask questions, tell me whatever it is you think I could do/stop doing to improve my situation. It's t shirt weather and it'll be a shitty summer if I can't fix this
37 posts and 3 images omitted. Click View Thread to read.
>>
Edwin Funkinpirk - Tue, 11 Apr 2017 02:59:46 EST 7x16C/ow No.94080 Reply
>>94079
trolling a board where people want to genuinely change for the better.

huh.
>>
Frederick Poggledark - Sun, 30 Apr 2017 01:09:21 EST ioiYoqoX No.94136 Reply
1493528961731.jpg -(23717B / 23.16KB, 480x360) Thumbnail displayed, click image for full size.
>>94035
Will swimming help? Also, if im aiming just to have broader shoulders and not be muscular or anything(i just want to be wider, if that makes sense) which should i focus on first, gaining weight or working out? Does it matter? I ask because im not looking to have like shredded muscles but just be, you know, wider. Jim related. Weighs less than me, wider shoulders. Thats all i want.
>>
George Duckforth - Thu, 04 May 2017 13:38:59 EST 3dbxOLfT No.94142 Reply
>>94035

Shoulder fix for a newb:

>Next six months
>Overhead press chest to lock out 3xweek
>Bench, pause at chest to lockout 3xweek
>3x5, start at 70% of estimated max, same weight across, if you miss reps stay at weight until you can complete 5/5/5, only drop weight by 5kg/10lbs max if you have three declining rep sessions in a row
>Get 0.5kg/1lbs ankle weights and use these to micro-load between plates

The answer to "Why do I have shit shoulders?" is because your lifting baby weights. Baby weights will only cause growth when drugs are involved. Get your press to 60kg+ for reps and you wont have puny shoulders.

am i doing it right

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- Tue, 02 May 2017 16:01:41 EST 0OLY1E14 No.94139
File: 1493755301774.jpg -(37958B / 37.07KB, 330x410) Thumbnail displayed, click image for full size. am i doing it right
I have no idea what i'm doing.
Ok so a month ago i decided that i was done feeling weak and depressed and started doing pic related. the first day i couldn't even do level one. Now it's a month later and I just got to level 2!! I'm feeling stroger and more confident and less depressed and anxious. i do this five days a week, and now that i'm dogsitting i also get a half hour to an hour of cardio chasing this crazy husky down the sidewalk.

so i guess i'm just gonna keep going and see how far i can take it. I almost see abs tryin to come out my belly cush. i'm skinny, 125-30 and five foot eight so i'm not trying to lose fat just get generally stronger and abs would be cool.

also i got a back injury two years ago that has kept me from doing intense manual labor. The only thing doctors have told me is to strengthen my core, so i'm finally getting out my slump and getting on it. I can already work longer before my back gives out, feels good man.

I'd like to strengthen the rest of my body as well now, while still focusing on my core and back. suggestions?

i'm trying to eat better, focusing on protien and greens. i'm too poor for fast food so i eat pretty good anyways with the occasional pizza. whats up with protien powder and shakes do they work? do i eat them before working out or whenever? i'm female if that matters.

(p.s. this board has kept me going through my rough days thanks guys)

Fountain of Youth

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- Sun, 23 Apr 2017 12:30:59 EST DivTUQx9 No.94121
File: 1492965059092.png -(689919B / 673.75KB, 720x721) Thumbnail displayed, click image for full size. Fountain of Youth
So last night at a party some guy said I looked 25. Ive just turned 36. I dunno if I agree entirely but Its nice to hear. So what simple things do I do that might keep me looking and feeling younger?
Well I dont march to someone elses drum, I work when i want and try not to overstress myself. So I get a good amount of sleep.
I also dont smoke tobacco. I dont like to binge drink ...not much anymore. Last night I had 2 x 660 ml beers, and a couple of cans, some coke (which if I do I try leave it for months at a time) . I dont party as much nowadays but that wasnt a lot by many ppls standards.
I moisturise, drink plenty of water, vit b, omega 3, recently Kelp, good source of Iodine. and of course active lifestyle, getting lots of fresh air, as well as relaxing when you need
Any way I must be doing something right if strangers are saying I look a lot younger than I am.
I also think its important to try and keep a youthful state of mind, if you get what I mean.
What type of things do you to keep young n healthy?
1 posts omitted. Click View Thread to read.
>>
Walter Braffingshit - Wed, 26 Apr 2017 01:46:04 EST OPzS7diA No.94127 Reply
1493185564494.jpg -(76745B / 74.95KB, 960x720) Thumbnail displayed, click image for full size.
>Meditation
Stress or cortisol long term is very bad for your body and mind

>Calorie restriction
Only thing that has science going for increasing life span.
>>
Jenny Worthinghood - Thu, 27 Apr 2017 07:42:31 EST x8AfVEoR No.94130 Reply
Oh I heard mono atmomic elements are meant to be some elixir of youth. Theyve also done some tests recently where they reversed aging in mice and the CEO of this company has started testing on herself. Let me try find it.

Weight lose :'D

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- Sun, 19 Mar 2017 16:18:11 EST 0GueGv8D No.94005
File: 1489954691183.jpg -(14050B / 13.72KB, 600x338) Thumbnail displayed, click image for full size. Weight lose :'D
How do you control your hunger? Give me your secrets please. I need to lose weight as fast as possible. Thank youuu.
3 posts omitted. Click View Thread to read.
>>
Beatrice Sendlegold - Tue, 28 Mar 2017 14:52:34 EST OZyeqyTs No.94022 Reply
>>94017
That can fail. Personally I binge eat when miserable.
>>
Eugene Blammledale - Sun, 23 Apr 2017 05:20:01 EST zcRB0EdU No.94120 Reply
>>94005
Avoid carbs completely unless they are in broccoli or cauliflower form.

If you don't want to go full keto eat some whole fruit. Not dried, not juice, not in a smoothie, actual whole apples and oranges and shit. No grapes tho those things are little sugar bombs.

And basically you don't control your hunger, you just be hungry and you remain sitting still in your computer chair. There will be that part of your brain that has decided you're about to go to mcdonalds (or whatever) and it's already thinking about getting in the car. Let it think its won. Eventually it will be time to sleep and you won't have gone and you will have won for the day.

Calorie Intake

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- Fri, 14 Apr 2017 08:11:12 EST D+yWJEAx No.94098
File: 1492171872237.gif -(3223815B / 3.07MB, 200x200) Thumbnail displayed, click image for full size. Calorie Intake
I have started fully commenting at the gym for about 2 months now and I go 4 times a week for weights and then 1 day for cardio. I have seen some impressive initial gains and have lost a little fat (I wasn't exactly fat to begin with but I wasn't lean if that makes sense)

The problem I am having is gauging how many calories I should take daily.
I am 5'11 and weigh 85KG right now, and I would suggest I have something like 18% body fat.
I work out solid 1 hour weight sessions 4 times a week and then cardio 1 time. The thing is that I work online and so I am at a computer 10 hours a day. I try to take a break every hour or so to walk around for 5 mins, do squats or pushups, but yeah that is my activity.

If I use online calculators it says things like take in around 2,900 calories for maintenance!

If I take my total calories for today:
>half of a whole chicken with squash, peas, carrots and potato
>oatmeal with berries
>banana
>Thai green curry and rice

I am not even meeting that, but it seems to much for my metabolism.. I am conflicted and don't want to put on weight but also of course don't want to lose muscle. Any advice?
4 posts omitted. Click View Thread to read.
>>
Cyril Drublingridge - Wed, 19 Apr 2017 12:45:35 EST 7x16C/ow No.94113 Reply
>>94104
do you have a liver or galbladder dysfunction?

otherwise grains, pastas are sources of carbs.

butter and cholesterol is good for you laddie
>>
Nicholas Sibbleson - Thu, 20 Apr 2017 06:27:11 EST X8F/XZrt No.94114 Reply
>>94113
psoriasis which effectively is a gut / autoimmune dealio, kinda sucks.

I have gotten onto using peanut butter in my oats and a few other things this week
>>
Archie Cockledirk - Fri, 21 Apr 2017 16:42:27 EST 7x16C/ow No.94117 Reply
>>94114
well then the process is to find foods that do not aggrivate your disorder and utilize them without going overboard.

That is for you determine, but you can see how it is not impossible.

I'm sure online resources can list some foods that are safe, try the psoriasis forums.

Workout Help

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

Can /ana/ help me build a beginner's core routine?
1 posts omitted. Click View Thread to read.
>>
John Bemmerfudge - Mon, 02 Jan 2017 01:32:36 EST DREjozhZ No.93820 Reply
3x5 deadlifts Monday/Friday
5x10 ab wheel rollouts Monday/Wednesday/Friday

there ya go
>>
Martha Soshwater - Tue, 18 Apr 2017 01:17:28 EST 7KI07A0o No.94109 Reply
on da strenf ah heh *clack*

Testosterone boosters

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- Mon, 17 Apr 2017 12:54:04 EST p5ns6P4O No.94107
File: 1492448044647.png -(464473B / 453.59KB, 1080x1097) Thumbnail displayed, click image for full size. Testosterone boosters
27 y/o male here

What are the pros/cons if i went to my local super market snd picked up some of these??

Are these considered HGH/steroids?
>>
Alice Lightfuck - Mon, 17 Apr 2017 13:29:24 EST 5lPZtfFe No.94108 Reply
1492450164944.jpg -(152497B / 148.92KB, 1200x1200) Thumbnail displayed, click image for full size.
There may be some exceptions, but if you are eating, resting and working out okay, most test boosters won't do shit, and the ones that do, tend to come with all the problems associated with roiding, with almost no benefits.
Im not saying you should do roids, but if you're gonna put your body at risk, at least do for something worth it.
Good nutrition and sleeping patterns may be boring, but it is your best ally as a natural.

Effective kettlebell routine

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- Tue, 11 Apr 2017 09:55:50 EST aoTH048U No.94082
File: 1491918950185.jpg -(23371B / 22.82KB, 280x400) Thumbnail displayed, click image for full size. Effective kettlebell routine
Hey guys so I bought a kettlebell not so long ago and have been using it about 3 times a week. I would like to do more, but drinking & drugs plus the ensuing hangover often gets in the way.

Anyways I'd like to build muscle all over, particularly the pecs, abs and arms but as I say I'd like a balanced muscle build. I've been doing some guys work out on Youtube but I'd like to hear what you guys think are the most effective kettlebell exercises and how many reps, how often, etc I should do to build muscle.

I have a small belly (all dat beer) but I'm not fat or even chubby, would love to turn it into a 6 pack. I eat quite a lot of food as I have a huge appetite and also constantly have the munchies so I don't think calorie intake is an issue. I'm not looking to get super ripped, but something like pic related would be sweet.

Thanks!
7 posts and 1 images omitted. Click View Thread to read.
>>
Hedda Grimwill - Fri, 14 Apr 2017 04:27:11 EST 7x16C/ow No.94096 Reply
>>94095
a gym membership or buying a barbell system

it is the easiest way to increase stimulus

for now

5 sumo deadlift 5xX
pull up 5xX
KB swing 5xA lot
KB row 5xX
KB calf extension 5x a lot



KB bench 5xX
KB OHP 5xX
KB tricep extension behind head

KB squat 5xX
KB lunge 5xX
KB traditional deadlift 5xX
KB calf extension 5x a lot

KB cleans 5xX
KB front raise 5xX
KB rear delt fly 5xX
Dips 5xX

X = as many reps needed to reach failure within another 5 reps
Comment too long. Click here to view the full text.
>>
Eugene Duckson - Fri, 14 Apr 2017 08:21:50 EST aoTH048U No.94100 Reply
>>94096
Ok, thanks. I looked into a barbell but I don't really have €50 at the moment and won't in the near future. However my housemate is getting gym membership soon and said that he's allowed to bring 1 person with him every time he goes so hopefully I'll be using that soon.

So do you recommend doing all those exercises in one session? 3-4 times a week?
>>
John Blunningforth - Sat, 15 Apr 2017 00:56:34 EST 7x16C/ow No.94102 Reply
>>94100
each spacing is a day

rest a day in between

im being short, so ask more questions,

Fast Weight Lose?

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- Sat, 25 Mar 2017 22:38:28 EST 6pn5V0Ck No.94018
File: 1490495908662.jpg -(883452B / 862.75KB, 1000x1296) Thumbnail displayed, click image for full size. Fast Weight Lose?
5'8 190lbs, 25y/o, male
Wanna get down to 150 or some shit over the summer.

Best methods?

Thought of oral amphetamines, but might be doing some job seeking soon.

1200 cal diet?

Need to get my bike put back together after beating it to shit last years rides. But how much biking would I need to burn that?
5 posts and 1 images omitted. Click View Thread to read.
>>
Charlotte Mongertudge - Wed, 12 Apr 2017 14:15:37 EST 6o3aaAeW No.94087 Reply
>>94060
>insulin spike now vs insulin spike later
No, that's not how it works at all.
There is no insulin spike. We're talking about a slow, constant energy feed. We're talking about higher levels of satiation throughout the day as well as higher levels of energy for multiple hours. Even if you don't take advantage of this, your body will.

I'm just tired of this 'less in, more out' one-size-fits-all approach to fitness.
Because, let's be real here, none of us are actually trying to 'lose weight'. That's a mistake.
What we're all really trying to do is convert fat cells into muscles. If OP is 180 pounds now and has a beer belly and then in a year from now he's 180 pounds of ripped muscle, he didn't lose any weight, yet he achieved all his goals.
>>
Samuel Binkinchuck - Thu, 13 Apr 2017 00:45:59 EST 7x16C/ow No.94090 Reply
>>94087
I come back to this board after years of working as a trainer, physical therapist, and competative weightlifter and powerlifter and cannot tell if people are trolling anymore.

youre entire post is wrong and you should feel bad.

losing weight means losing fat.

Of course gaining muscle is the goal.

this doesn't debunk the idea that eating at a caloric deficit allows for weight loss.

Just stop.

My Fitness life after Heart Surgery.

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- Sun, 02 Apr 2017 18:15:00 EST TsW1Ty5D No.94033
File: 1491171300703.jpg -(7187B / 7.02KB, 200x150) Thumbnail displayed, click image for full size. My Fitness life after Heart Surgery.
First lets be clear here, I am high as I am writing this but what I say is the truth.

3 Years ago I had my major Heart Surgery that kinda saved my life and gave me a 2nd chance for life, but not without its challenges into having that good life 2nd chance.

Halfway during Recovery from the Surgery my back gave out and I lost all the muscle strength in my back. It kinda hurt like when I was trying to walk because it felt like a steel bar was on my back. And after 6 (can't spell) Chiropractors (all good, auto correct!) I started physical therapy.

They tested my will and my strength and pushed it to its limit and maybe even past that. After 3 times a week for 6 months I had finally graduated my physical therapy, I just wish my grandmother could of been here because she passed December of last year. But Shes watching over me now and I promised her to forgive the people that have hurt me in my life and to always make sure I am trying to better myself.

So even before she passed I started my own little workout to only last one hour for each day. I started with lifting a water jug over my head from my waist with my arms all the way down to my legs 25 times at times then over time I am now to 200 times. But the water jug broke and now I am using my chair stool that has a nice padded side to it so if I get too out of it I can rest it on my chest that has my heart surgery scar on it for a bit then carry on. Anyways I lay on the floor and lift that up about 30 times now. After that I do bridging that is like a crab walk but with no walk and just moving your hips up with your legs. I do those 100 times each with holding for 5 seconds each time I go up.

Doctors say my spinal disk is being slowly fused with my hip bone.

Anyways what do you think?
>>
Cedric Mazzleham - Sun, 02 Apr 2017 20:55:16 EST jf7oW54O No.94034 Reply
>>94033
200 is too many reps maybe. Im still studying to be a personal trainer, but you want to build muscle without wearing out anything too much. I personally like more weight in reps of 15-20 only 1-2 sets.
>>
Angus Bronkindale - Sat, 08 Apr 2017 11:57:24 EST F/adbwiG No.94059 Reply
>>94034
anything above 15 is cardio.

you are using oxidative phosphorlation energy systems, which is basically fat for energy....which is cardio

if you want to build muscle...
>you must increase volume
>people who increase strength increase volume better than those who dont
>people who train for strength have genetic markers that indicate higher rates of hypertrophy
>people who train for strength have higher rates of myoprotein synthesis
>people who train for strength have more markers indicating more muscle damage
>people who train for strength have more testosterone, igf-1, GH, and lower cortisol than those who train high reps

you are basically telling this person to do cardio with weights.

Bulking?

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- Wed, 29 Mar 2017 22:18:56 EST dist2LGw No.94024
File: 1490840336582.gif -(4358117B / 4.16MB, 360x268) Thumbnail displayed, click image for full size. Bulking?
Hi. 5'10 135lbs. I want to bulk up and get jacked son. I currently have two 35lb dumbells but thats it. I don't care for gyms because I can't stand being around people. What can I buy to get j4cked at home? The most cost effective route is...kettlebells? Thanks

Pic related joey diaz
>>
Nigel Soppershit - Sun, 02 Apr 2017 00:09:29 EST jf7oW54O No.94031 Reply
>>94024
Spend all your money on food. Seriously eat like 4000 calories on your lifting days (3 days rest between) then cut on your ab and cardio day (4 days in between)
Sleep well, learn more kinds of pushups. Always do 15 reps of better, never do sets of 3. Try to be creative
>>
Nigel Soppershit - Sun, 02 Apr 2017 00:11:42 EST jf7oW54O No.94032 Reply
>>94024
Also try prayer presses (google it)
The formula though is Food + Lift + Rest x Repetition / Time + Patience = Gains
>>
Jenny Denningtore - Mon, 10 Apr 2017 20:54:05 EST ms0P5MFN No.94077 Reply
Get adjustable dumbells with a couple of plates. The variety in resistance will literally give you dozens of workouts to do.

Also: curl, bench, squat

Decent Shake Brands?

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- Fri, 31 Mar 2017 22:35:04 EST 6pn5V0Ck No.94026
File: 1491014104084.jpg -(1071062B / 1.02MB, 3264x2448) Thumbnail displayed, click image for full size. Decent Shake Brands?
Can't say I've ever done shakes. The only one I have experience with is that pyramid scam one my mother use to get a long time ago. Herbalife or such. Was really clumpy.

What brands have choice flavors, consistency, and actual nutrition?
1 posts omitted. Click View Thread to read.
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George Fuckingwater - Sat, 01 Apr 2017 17:04:44 EST KomHNiS5 No.94028 Reply
>>94027

Optimum Nutrition Gold Standard protein powder is a good place to start.
>>
Lydia Bammleford - Sat, 01 Apr 2017 19:10:22 EST 6pn5V0Ck No.94029 Reply
>>94027

Well I have a habit of not eating till dinner, which is probably not a good way of going about things. Left over habit from being a drunkorexic living on beer and liquor.
Some sort of 'food' would probably help.

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