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Discord Now Fully Linked With 420chan IRC

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.
>>
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.

Motivation and Discipline

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- Mon, 20 Mar 2017 18:38:58 EST ELflVFxy No.94006
File: 1490049538960.jpg -(75417B / 73.65KB, 1024x768) Thumbnail displayed, click image for full size. Motivation and Discipline
I struggle with depression and PTSD. Working out helps me feel way better. The problem is actually getting off the couch and doing it. I usually just lay around before and after work scrolling my phone. The only thing that helps me get my ass up sometimes is putting on work out music, or reading this board or different /fit sites. I know if I could just start a schedule every day I would be feeling better in general and better about my body, but I just can't fuckin do it. Right now I'm just doing a few sets of core / cardio stuff like twice a week.
How do y'all get going when you just can't even
>>
Angus Bungold - Tue, 21 Mar 2017 22:44:35 EST NpRb+ez4 No.94012 Reply
Do you have a gym membership? Go right after youre off and don't go home first to even be tempted to not do anything. If you don't have a membership, maybe go to a park right after work or asap so you can make sure you do it. Also getting a workout buddy helps a lot so you can be motivated and it will be harder to bail
>>
James Shittingwell - Tue, 21 Mar 2017 23:12:51 EST L1txwjLH No.94013 Reply
after a while your body literally physically needs exercise or you get a form of depression associated with inactivity following consistent normal activity.

until then, you go to infintiy8oleg's YT channel or simply think about WHY YOU WANT IT
>>
Oliver Cizzleford - Wed, 22 Mar 2017 12:11:43 EST Fhb64Xlc No.94014 Reply
Eat clen and tren hard.

Or order 66 by the pissening sith lord.

2 Questions

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- Thu, 02 Mar 2017 21:12:52 EST /pxVWlRC No.93979
File: 1488507172601.png -(490046B / 478.56KB, 510x858) Thumbnail displayed, click image for full size. 2 Questions
I have 2 questions about working out.

  1. What would be the best formal for reps and sets in the gym? Currently lets takes hammer curls as an example. I would like like 3 sets of 10 reps and then up the weight and do 3 more sets. I have heard of people doing same weight sets but with reps of like 12, 10, 10, 8, 6 or I have seen people do a set with all of the same reps but the weight starts off a little lighter, then goes up with each set and then back down to the starting weight over 6-8 sets. I know it may be different for each exercise, but what do you do?

The other question is not technical. I used to workout at home solely until I found aa gym in my area (moved to a developing nation back in 2010 lol) and prior to going to the gym my gains were slow as hell. Now I have been going for only 4 weeks, my body has changed already in a big way, it's crazy. At home I found it hard to workout for more then 30-40 minutes but at the gym it gets around to 1 hour and I wanna do more, but stop myself as at my level it probably will be counter productive. So why is it so much easier to push yourself at the gym, and have you found this yourself?
6 posts and 1 images omitted. Click View Thread to read.
>>
Matilda Pottingwell - Sat, 18 Mar 2017 07:31:36 EST 6Hmdgzmf No.93997 Reply
>>93996
sources, evidence and elaboration. I have read evidence that the working the same muscle group twice a week is not counterproductive, and actually can be superior than a bro-split
>>
Cedric Blisslebire - Sat, 18 Mar 2017 23:44:06 EST L1txwjLH No.94001 Reply
1489895046371.jpg -(2939B / 2.87KB, 125x125) Thumbnail displayed, click image for full size.
>>93997
That's exactly what I'm suggesting

where did that not come across?

Fit

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- Sat, 11 Mar 2017 22:35:40 EST VWfFe4MA No.93992
File: 1489289740626.jpg -(15014B / 14.66KB, 220x321) Thumbnail displayed, click image for full size. Fit
Does anyone want to buy a secret to insane gains? Should be Arnold's size in 4 weeks. Not a scam.

Fuck you knees

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- Sun, 16 Oct 2016 17:22:59 EST 9CJQoKTw No.93728
File: 1476652979516.png -(123157B / 120.27KB, 325x233) Thumbnail displayed, click image for full size. Fuck you knees
So, around 14 years ago i dislocated my knee the first time playing hacky sack.
in 2014 I dislocated it again when i got caught between a couch and table.
2015 I got in a car wreck and dislocated the same knee again.

With enough exercise and conditioning will I ever be able to ride a skateboard again? It was my pushing leg and I haven't skated since 2001 after the first dislocation. I just want to be able to ride around.

I scooted around a few minutes ago and my knee started acting weird just from a couple pushes. This sucks. I've only got to climb one mountain. Never been water skiiing. I suck on a bike. I'm going to end up like that guy from Blade.
2 posts and 1 images omitted. Click View Thread to read.
>>
Thomas Semblenet - Fri, 28 Oct 2016 06:08:49 EST 09XYfazx No.93746 Reply
1477649329116.jpg -(484644B / 473.29KB, 1200x1467) Thumbnail displayed, click image for full size.
>>93728 Compared to your trauma, my knee problems don't seem so bad anymore.
>>
Nicholas Bopperford - Sun, 30 Oct 2016 09:43:29 EST /Ma9+yJG No.93750 Reply
>>93728
Knees just steadily get worse until you die, however as someone else mentioned if you strengthen the muscles around the knee you will prolong them.

I've had one knee surgery and I still run and stuff, but I have to be careful. But no I can't fucking skateboard anymore really. I do mess around still on a skateboard but not seriously.
>>
Molly Gizzleway - Tue, 07 Mar 2017 20:00:29 EST 0CaCrPOv No.93990 Reply
1488934829124.jpg -(95169B / 92.94KB, 1000x667) Thumbnail displayed, click image for full size.
There is so much to say. I do parkour and my knees are sometimes my worst enemies. I have a bad one yeah; my landing/step out leg. Plus everything else that has hit and pierced that thing. First of all I would say to always have hope. Your positivity is in fact one of your best friends when healing. Its true. Depression hinders your cells. Nutrition: healthy oils, antioxidants, and general health. I've been suggested collagen. Habits: You start with the everyday habits. Are you walking uneven? Stand up straight, force your knee into place, stretch your back. Move. The knees can heal but they need to be active and warmed up to gather nutrients. The knee is a hard place to transport nutrients it seems. Exercise: Slow and steady. Look up videos on physical therapy and pick up some techniques that work for you. Work out your bad knee more than your good knee to bring them to an even point. working out is going to hurt at first. A little pain can go away. A lot of pain can do damage. The pain will go away if you persist. STRETCH! You can never stretch enough. Again don't push yourself. learn to properly open up your muscles. Learn to move the waste out of your muscles and joints. Massage yourself. Lacrosse balls rolling under your legs can help with that.

Honestly I stopped skating because it was fucking up my foot. If you love it though you should try your best at it. There are other sources of fun and love though.

Hear is a Athlete that I admire. He has knees of iron.
https://www.youtube.com/watch?v=bp0H57eTICY
Doctor Ronda Patrick has some good advice on health and she sometimes talks about joint health.

One more thing. Every day you must tend to your injuries, It is what makes a warrior. Make that bad knee into your strong knee. Dedication and patience my friend.

Workout playlist

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- Fri, 03 Mar 2017 20:28:25 EST H13EOvwV No.93984
File: 1488590905468.jpg -(3283205B / 3.13MB, 3200x1800) Thumbnail displayed, click image for full size. Workout playlist
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

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- Mon, 02 Jan 2017 18:28:49 EST 6HL8omrI No.93822
File: 1483399729356.jpg -(44567B / 43.52KB, 480x872) Thumbnail displayed, click image for full size. PHUL/Cardio
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.
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Reuben Durrylotch - Wed, 11 Jan 2017 01:22:59 EST L1txwjLH No.93832 Reply
>training hypertrophy on a cut
lmao
>>
Fucking Grandfield - Mon, 23 Jan 2017 19:18:54 EST L1txwjLH No.93863 Reply
>>93822
what are your lifts anyway?
You should probably focus on strength.
>>
Nathaniel Socklebanks - Fri, 03 Mar 2017 08:46:47 EST YM/lOqq9 No.93981 Reply
>>93832

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

Compound lifting

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- Sun, 12 Feb 2017 13:11:57 EST kgoQPWvk No.93920
File: 1486923117900.jpg -(259372B / 253.29KB, 1242x1239) Thumbnail displayed, click image for full size. Compound lifting
Tell me more about compound lifting
>>
Basil Sorringnig - Tue, 14 Feb 2017 01:12:04 EST L1txwjLH No.93923 Reply
>>93920
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

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- Sun, 22 Jan 2017 03:20:57 EST f4LsUw1/ No.93850
File: 1485073257925.jpg -(1661746B / 1.58MB, 1676x2536) Thumbnail displayed, click image for full size. Biceps Literally Not Growing
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.
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Fucking Grandfield - Mon, 23 Jan 2017 19:10:37 EST L1txwjLH No.93859 Reply
>>93854
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 L1txwjLH No.93874 Reply
>>93866
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 3nkdruQk No.93915 Reply
>>93874
bullshit, just do harder variations to just hit certain muscles.

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