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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated June 26)
Workout playlist Ignore Report View Thread Reply
Jarvis Bankinwell - Fri, 03 Mar 2017 20:28:25 EST ID:H13EOvwV No.93984
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What are your 5 favorite workout songs that make you feel motivated?
Getting into running and good music is what keeps me going.

PHUL/Cardio Ignore Report View Thread Reply
Graham Greenstock - Mon, 02 Jan 2017 18:28:49 EST ID:6HL8omrI No.93822
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Started the PHUL programme as of today (Upper/Lower Strength/Hypertrophy alternating days, 4x a week) and half an hour of relatively lax cardio (bike), and on days in which I'm not weight training, doing that little extra cardio. I'm wanting to get from 160lbs right down to around 130, realistically if I were to keep this up, how long should it take to achieve that?
4 posts omitted. Click View Thread to read.
Reuben Durrylotch - Wed, 11 Jan 2017 01:22:59 EST ID:L1txwjLH No.93832 Ignore Report Reply
>training hypertrophy on a cut
Fucking Grandfield - Mon, 23 Jan 2017 19:18:54 EST ID:L1txwjLH No.93863 Ignore Report Reply
what are your lifts anyway?
You should probably focus on strength.
Nathaniel Socklebanks - Fri, 03 Mar 2017 08:46:47 EST ID:YM/lOqq9 No.93981 Ignore Report Reply

>implying you can't put on some size on a cut

Fat loss while building muscle Ignore Report View Thread Reply
David Hecklepune - Wed, 15 Feb 2017 10:11:21 EST ID:6KAeSp9W No.93924
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Now I know it's pretty fucking hard to do but I see it happen. I'm not trying to lose much fat at all so I know this won't be difficult. It's just that I have abs barely visible at this point and want them to pop a bit more. I mean I can literally pull down a bit of fat and see most of the definition in them.

How do I lose that tiny bit of fat covering my abs while still gaining muscle? I've looked it up and see various answers. Thanks.
4 posts omitted. Click View Thread to read.
Emma Dollykock - Sat, 18 Feb 2017 11:08:52 EST ID:L1txwjLH No.93933 Ignore Report Reply
eat at maintenance and focus on lifting and other performance.

it will come off the less you focus on it, really.
Frederick Docklefodging - Sun, 19 Feb 2017 18:23:46 EST ID:En6Jv1G2 No.93934 Ignore Report Reply
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Depends on whether or not you're just trying to lose fat (sounds like you are) or are trying to build muscle. I didn't have visible abs at all but started doing weights and I gained muscle plus lost fat. I eat maintenance on days I don't work out and a little over days i do. I'm no fitness guru by any means but for reference about a couple months in and this is what my stomach looks like now...

Kinda depends on how much fat you have/want to lose
Frederick Docklefodging - Sun, 19 Feb 2017 18:25:20 EST ID:En6Jv1G2 No.93935 Ignore Report Reply
6'2" 180 lbs btw

Compound lifting Ignore Report View Thread Reply
Jarvis Wemblebork - Sun, 12 Feb 2017 13:11:57 EST ID:kgoQPWvk No.93920
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Tell me more about compound lifting
Basil Sorringnig - Tue, 14 Feb 2017 01:12:04 EST ID:L1txwjLH No.93923 Ignore Report Reply
its the objectively superior way to train, get strong, and make people perform better in sport if paired with some sport specfic movements as well

dont get me started on squats man, the carry over to athletic performance is so niche man

Biceps Literally Not Growing Ignore Report View Thread Reply
Jarvis Pattingmare - Sun, 22 Jan 2017 03:20:57 EST ID:f4LsUw1/ No.93850
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I do not go to the gym and only really do brief workouts at home 4-5 times a week. I mainly focus on doing pushup variations, ab workouts as well as doing a dumbbell workout 2 times a week. My biceps and triceps have been growing really really slow and don't know how to increase my gains. I don't have a gym close (trust me there isn't one close and don't live in the West) so I use dumbbells.

I start off with around 12KG and do 3 sets of 10 reps on bicep curls, then increase to around 14KG. I then do hammer curls with the same weight and routine, then do a few other exercises like sitting down curls. I eat healthy and my only real downfall is beer 2-3 times a week. I intake enough protein for muscle growth but nothing crazy. How can I improve with what I have to work with? I was thinking maybe callisthenics...
5 posts omitted. Click View Thread to read.
Fucking Grandfield - Mon, 23 Jan 2017 19:10:37 EST ID:L1txwjLH No.93859 Ignore Report Reply
you are now past the point where your energy and force production from your biceps will not require larger muscle mass, but actually you are increasing your arms ability to oxidate fat for endurance performance. Once you can lift it 12 times for 4 sets, you are basically maintaining your size and the only option is to do more reps, which increases endurance.
Martha Chanderwater - Wed, 25 Jan 2017 14:40:50 EST ID:L1txwjLH No.93874 Ignore Report Reply
bodyweight hits a plateau really quickly, you will need to diet and lose bf to see any respectable results now
Ernest Blipperfield - Sat, 11 Feb 2017 13:04:10 EST ID:3nkdruQk No.93915 Ignore Report Reply
bullshit, just do harder variations to just hit certain muscles.

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