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Really need help new year new program

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- Tue, 02 Jan 2018 19:09:48 EST QRbgnf6i No.94599
File: 1514938188087.jpg -(270815B / 264.47KB, 1200x1600) Thumbnail displayed, click image for full size. Really need help new year new program
I want to do somthing a bit different
Full body heavy weight workouts burn me out too much
I like pplxppl now
But I'm bored of just doing straight sets of like 3x5 3x12

But then when I've tried other programs what mess about with different rep ranges I sort of lose strength (but have looked more cut)

i was half thinkin ofgoing to some big bodybuilding gym close to me for a change and start using machines but i wouldn't know what to do in terms of making it all consistency and making sure I don't burn out due to doing too much

I was also looking st the PHUL workout doesn't seem bad but I feel like there are better programs out there

What should I do ?

Btw my stats are
Bw 80kg
When I get back to my 5 rep Max's this is what I end up getting

Bench 85kg 90kg with a spot(must be scared to drop it even on the rack ha)
Deadlift have been up to 160
Squat 115kg
Ohp 60kg
Rows 90kg

Yeh maybe you could say I should go back on the Texas method or somthing but that's just so fuckingg boring.
And that's my main problem at the min I want to aesthetically look good but in just sort of getting bored to death of it all
6 posts and 2 images omitted. Click View Thread to read.
Cornelius Gickleshaw - Tue, 10 Jul 2018 06:02:39 EST Ij0i62m7 No.94807 Reply
nigga you do more sets and reps in one day than I do in whole week, why not use some weight? I can't even imagine doing deadlifts after fronts
Nicholas Monnerdadging - Tue, 10 Jul 2018 13:05:08 EST ryGNpiKd No.94809 Reply
>But I'm bored
enjoy mediocrity

back exercises

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- Sun, 24 Mar 2019 15:00:59 EST f5/sr5Dn No.95256
File: 1553454059477.jpg -(29003B / 28.32KB, 400x403) Thumbnail displayed, click image for full size. back exercises
Sup /ana/

So I'm in average shape, most of my exercise is just doing long runs to blow off steam and help my mental health, pushups from time to time. I noticed my back is lacking in muscle, upper and lower.

Do you guys have any suggestions for getting a normal healthy back without a complicated routine? I do have a gym membership. I'm looking at exercises on youtube and google but theres so many..it's a little overwhelming. I'd feel a little more confident in giving them a shot if somebody here is willing to just recommend a few good starter exercises for a well rounded back.

I did starting strength about a year ago and that was going well. Should I just jump back into doing that?
4 posts omitted. Click View Thread to read.
Esther Crimmlechut - Sun, 31 Mar 2019 09:52:22 EST REJ3xcyX No.95282 Reply
Pull up
Pendlay row & 45° bent over row
Overhead press (for upper back)

Don't forget your lats and your shoulders are also part of your back and will contribute to making it look bigger. Especially your upper back shoulder area is prone to getting bumpy.
Shit Brallystone - Mon, 01 Apr 2019 18:20:01 EST 7lxim7JR No.95286 Reply
Thanks guys. Gonna hit the gym today and do Deadlifts, pendlay rows, and maybe squats and overhead press.

I honestly don't know if I could do a pull-up right now.
press - Fri, 05 Apr 2019 10:34:33 EST pozuiGDC No.95294 Reply
>I honestly don't know if I could do a pull-up right now.
sounds like starting strength alright. jk

i reread the thread and i find the phrasing )well rounded back( hilarious
how long did you do the SS routine for and how far did you get? thanks to muscle memory it can be very easy to get back to a good portion of previous functional strength
best of luck to you and keep at it!

Stupid gay thread

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- Tue, 26 Mar 2019 22:30:13 EST V7fL4GWS No.95265
File: 1553653813592.png -(1813209B / 1.73MB, 854x1468) Thumbnail displayed, click image for full size. Stupid gay thread
Okay, so I need a little bit of guidance.
I have a horrible gut. And I'm so fucking ashamed of my body that I'm having struggles just being in public and shit, anxiety and weird body issues and the whole shabang. I used to be really fat, then I got in OK shape, and now I've noticed after 2 years of crippling depression I'm on the fast lane to right back where I started.

All in all, I just wanna get in good enough shape so I can remove my t-shirt when I'm with a girl and not feel so shit it literally kills my sex and self-esteem. I've been seeing a private trainer for about 5 sessions now, and we're doing a full body workout for strength training, but the only cardio I do is running 15-20 minutes beforehand to warm up.

I just thought I'd ask what I can expect till summer, if anyone here think I'll be able to go to the beach or something without feeling horrible, if I should start dieting, if I should start to do more cardio or whatever, just general tips.

I'll post a picture I took last week just to show you guys where I'm at, and I'll also most what I've been doing this last weeks. It's written in Norwegian mostly, but what muscle group I'm practicing is in English at least. Reps is repetitions and Vekt is the weight of the weights, lol.

I'd really appreciate some feedback, because I hear so much crazy shit and I'm kinda embarrassed talking about to my coach weirdly enough, I don't wanna be seen as incredibly vain even tho I am. Still feeling exhausted after last session, and I kinda think what's the point, but I think it might be my bipolar hitting me + bad sleep. Just feel horrible.

Thanks for any help guys.
1 posts and 1 images omitted. Click View Thread to read.
Henry Gevingwell - Tue, 26 Mar 2019 22:36:13 EST V7fL4GWS No.95268 Reply
1553654173592.png -(54876B / 53.59KB, 1896x785) Thumbnail displayed, click image for full size.
Should probably mention that I work out 2 days a week, and I can't really work out strength more than that since I'm literally jello in my whole body for the next two days. But I wanna fit in one day of cardio on Sundays when I'm getting into it. Probably after I've at least worked out one month and my muscles don't ache as much as now that I'm a newb.
Edwin Farringridge - Wed, 03 Apr 2019 13:44:36 EST Glk8Tpeu No.95287 Reply
Lol relax nigga it aint even that bad.

Start by keeping track of all your calories coming in (there's some good apps). That way, whatever you decide to do won't leave you unsure about your diet and have you gaining unwanted weight again.

>>I don't wanna be seen as incredibly vain even tho I am
My man. What's so vain about not wanting to look like shit? What's so vain about asking for help to accomplish your goals in an efficient way? Talk to your coach ffs. That's what you pay him for, no?

Bike General

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- Fri, 30 Sep 2016 17:34:21 EST p3gamIK/ No.93696
File: 1475271261456.png -(614367B / 599.97KB, 872x608) Thumbnail displayed, click image for full size. Bike General
Anyone here ride bikes?

XC? Offroad? Roadie? Track? Velo? Commuter?

How do you manage bike training and weight training?
8 posts and 6 images omitted. Click View Thread to read.
Rebecca Fanfuck - Fri, 23 Nov 2018 03:06:53 EST F5U5izXz No.95142 Reply
1542960413833.jpg -(59057B / 57.67KB, 505x607) Thumbnail displayed, click image for full size.
Do people actually use bicycles for commuting? Exercise before work is taken care of then.
Jarvis Nungerfud - Sat, 02 Mar 2019 20:14:07 EST BY9fjUO9 No.95222 Reply
1551575647289.jpg -(257254B / 251.22KB, 1957x1083) Thumbnail displayed, click image for full size.
Ive met more than one who do so. I couldnt be bothered, its a sport/exercise to me, not commuting. I could save about $130 a month doing it over bussing, but I like to be driven places (as a passenger on the bus). During winter I dont want to have to buy another bike to deal with the snow and ice, and during summer I couldnt stand sweating on my commute to work more than I already do.


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- Tue, 24 Jan 2017 05:12:50 EST DoiSArT2 No.93869
File: 1485252770055.jpg -(13535B / 13.22KB, 324x231) Thumbnail displayed, click image for full size. Bicycling
Will riding a bicycle everywhere keep you /fit/?
61 posts and 35 images omitted. Click View Thread to read.
Nathaniel Numbleseck - Thu, 22 Nov 2018 15:10:30 EST beWzC5Hx No.95137 Reply
1542917430741.jpg -(68084B / 66.49KB, 500x750) Thumbnail displayed, click image for full size.
>live in Amsterdam
>bike everywhere
>become beautiful
>smoke weed
Charlotte Duckwell - Thu, 21 Feb 2019 05:26:09 EST jbrRdj5P No.95193 Reply
1550744769367.jpg -(86315B / 84.29KB, 850x945) Thumbnail displayed, click image for full size.
Anyone tried riding a hubless wheeled bicycle?

like gaining in reverse

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- Fri, 26 Oct 2018 15:04:45 EST olyln65y No.95097
File: 1540580685651.jpg -(84389B / 82.41KB, 500x387) Thumbnail displayed, click image for full size. like gaining in reverse
I used to be a fatass and I'm still in the process of losing weight. I want to get rid of everything that I can safely so my skin can shrink up as much as possible. How low can my calorie consumption go without incurring lasting health issues?

Here's the situation: Right now I'm a BMI of 27at 191 lbs. at last weigh-in and 5'11" of height. FitnessFrog says my BMR is 1994 and my TDEE is 2393, I count 1700 calories a day as I thought men could not go any lower than 1600 without crashing their metabolism or whatever. That's probably bro science though. I also cheat all day once a week (Sundays) but that has become a 24-hour junk food binge and I really can't give it up. Pizza is how I cope and that's how I got into this predicament in the first place. I think it would be easier to just fast all day on some other day of the week but once again, I think that might shithouse my body.

I've been losing about a pound a week for the past 5 months but now I'm starting to see my results peter out and that's a problem, plus I had to drop weightlifting out of my routine because I kept hurting myself no matter how much I focused on my form. Now I just do dynamic stretches and cardio.

tl;dr how little can I eat 6 days of the week without fucking myself up?
3 posts and 2 images omitted. Click View Thread to read.
Henry Crunkindurk - Sun, 04 Nov 2018 19:33:32 EST olyln65y No.95113 Reply
I am now a BMI of 25 at a weight of 185 lbs. and 5'11" of height, I fasted the day after my binge day
Charles Sopperstut - Sat, 01 Dec 2018 08:59:09 EST o6lUvJos No.95164 Reply
1543672749285.png -(16096B / 15.72KB, 100x100) Thumbnail displayed, click image for full size.
tbh OP, you can easily go on a 1.2k deficit, once you drop to 160lbs reduce your deficit to 800 calories a day. what has worked for me is to treat eating with mindfulness. TAKE YOUR TIME WHEN EATING! Treat it like a ritual, be grateful. Even when you just reach into your fridge for a snack, be mindful of it. Put it on a plate and eat it at the kitchen table. DONT EVER EAT ANYWHERE NOT DEDICATED TO EATING! Also, dont restrict your food choices!! only thing that should be off limits is sugar!
also, find a way of exercise you love. be it resistance training, cycling, hiking, dancing, swimming, climbing, anything... we are not meant to be sedentary. 4 years ago i was a neckbeard overweight by 100 pounds, now im a ripped dancer and calisthenics dude, and not once have i missed my sedentary lifestyle.

I believe in you bruv! Greatness awaits!!
Molly Bonningtotch - Mon, 10 Dec 2018 17:00:30 EST 1X54TG9u No.95183 Reply
I've been having a little bit of a peckishness problem that has been hurting my progress so I think your advice will really help me roll that back. Thank you for that and the words of support :)

Funny that you mention dancing, that's something I've wanted to pick up! Where did you get started?

Ideal routines for useful strength

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- Wed, 14 Nov 2018 05:05:53 EST aOJLU0cC No.95123
File: 1542189953401.jpg -(66029B / 64.48KB, 500x669) Thumbnail displayed, click image for full size. Ideal routines for useful strength
The kind of strength that makes heavy/awkward things lighter and can give me the ability to overpower others. End goal is a dominating physical presence but also the ability to use it. I'd say my goal is to be 170 pounds.

I do not do bench press or squats, due to ligament damage in shoulders/knees. I do not use machines, only dumbbells and an EZ Curl bar. I have access to pull up/dip station, incline bench, balance board and bow flex. I usually cycle 10-16 miles a week and my job requires me to be on my feet/carrying things all shift.

Currently :
5'8/176cm and 11st3/158lbs/71kg
5 wide pull ups, 7 raised legs push ups, 30+ raised leg crunches, 8 dips
15kg/33lbs dumbbells for arms, shoulders, chest or 7.5kg/16.5lbs for weaker excercises


My main "idea" is to try pursue a mix of weight training and calisthenics. Get really good at pull ups, dips, push ups, incline crunches. Mix it in with some standard issue dumbbell workouts and niche workouts such as grip training, bow training and working all the little muscles/forearms. Mix it in with some MMA/Climbing for overall functionality.

I figure as long as I eat enough calories to not be losing weight, I could get the bulk on and then work on getting my strength to catch up with it once I've hit my target.

>Would a routine like this actually produce practical results?

Is it better to be able to powerlift a huge weight or use 30kg dumbbells, compared to the say, crushing 30 pull ups and 40 push ups?

Who would have an easier time lifting heavy boxes all day or overpowering someone in a fight by grabbing their arms? I understand the subjectivity of "goals" but when it comes to applying these types of strength, is there any routines which come out on top?
Esther Chungerfield - Sat, 17 Nov 2018 11:10:45 EST o6lUvJos No.95129 Reply
sounds pgood
maybe do some basic gymnastics stuff for abs and arms (if your shoulder allows it), do lots of weighted carries and train your fucking neck

also dont enthusiastically focus on resistance training, MMA/Climbing should probably amount to 80% of your training.

Also dont do "bulks", aim for one, max two pounds of weight gain per month. Progressing as a natty is slow asf but just being patient WILL be worth it!
David Sunningbutch - Thu, 29 Nov 2018 18:47:54 EST vaMOtuqV No.95161 Reply
You're not going to have a dominating physical presence at 170 pounds. Sorry.

The horrible new year resolutioners rush!

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- Tue, 10 Jan 2017 06:41:20 EST etJwkPDv No.93831
File: 1484048480733.png -(711004B / 694.34KB, 1024x512) Thumbnail displayed, click image for full size. The horrible new year resolutioners rush!
Ah new year, new beginnings (Or at least that's what most say)

3 Months down the line only a few committed will be seen in the gym at the squat rack.

I just wish these people who commit to their fitness lifestyle remain committed for once in there life!!!
2 posts and 1 images omitted. Click View Thread to read.
Henry Sondershaw - Sun, 12 Mar 2017 07:26:26 EST fyXfrgOl No.93994 Reply
1489317986629.jpg -(97506B / 95.22KB, 620x930) Thumbnail displayed, click image for full size.
March Forth and Run
Archie Blullerdure - Fri, 26 Oct 2018 20:09:16 EST zPodxCZB No.95102 Reply
1540598956531.jpg -(171449B / 167.43KB, 1080x1226) Thumbnail displayed, click image for full size.

Routine for beginners

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- Sun, 21 Jan 2018 23:52:40 EST plwLtRB1 No.94632
File: 1516596760312.png -(430838B / 420.74KB, 750x1334) Thumbnail displayed, click image for full size. Routine for beginners
I only hit the gym a couple times a month but want to get jacked. My old man knows alot about fitness and is hella jacked and gave me this routine today.

Some might argue that i need to be doing less reps/heavier sets but honestly im weak af right now and I think this will help me build strength before I can adjust to to something better.

Currently 25 years old 5 11 and 175 lb skinny fat. Looking to start this routine tomorrow.
7 posts and 2 images omitted. Click View Thread to read.
Hamilton Mallytat - Sat, 07 Jul 2018 02:34:13 EST gq30Bux/ No.94800 Reply
1530945253550.jpg -(48564B / 47.43KB, 495x442) Thumbnail displayed, click image for full size.
DISCIPLINE beats motivation. Just do it....
Jarvis Sablingman - Sun, 26 Aug 2018 06:13:22 EST RoDJveMF No.94961 Reply
1535278402077.jpg -(99838B / 97.50KB, 586x1099) Thumbnail displayed, click image for full size.
>Carry on, my wayward sun....
Doris Pickworth - Sun, 30 Sep 2018 06:30:17 EST YW/HFt8o No.95027 Reply
1538303417952.jpg -(509432B / 497.49KB, 1898x1200) Thumbnail displayed, click image for full size.
Children today, go and exercise!


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- Sun, 21 Oct 2018 16:30:21 EST Lc+6e6bK No.95085
File: 1540153821974.jpg -(64142B / 62.64KB, 1232x496) Thumbnail displayed, click image for full size. YO GET IN ON THIS SHIT
1 posts omitted. Click View Thread to read.
Rebecca Crickleford - Tue, 23 Oct 2018 00:14:46 EST V74xi7Y/ No.95088 Reply
Shit that looks dope. One of the hippies at work is always telling me to try a sweat lodge. This looks way better.
Nell Worthingridge - Tue, 23 Oct 2018 09:58:10 EST rceV32lq No.95089 Reply

My local gym does a pay as you go entry for sauna n steam room. Just got out now after a workout at home. Feels dope, considering a monthly pass to go daily.
Barnaby Werrysirk - Tue, 13 Nov 2018 20:56:58 EST 3Bf3Ym1L No.95122 Reply
We have sauna at my health club. Comes with the package. About 10'x12' teak room with constant 170F temps. Has the little wooden bucket and ladle to sauce water over the electric heater/coals. Do 10min after my workout 6 days a week. I'd go in longer but I either don't have the time to do multiple 10min sessions, and 10min at a time is about all you can take at 170F.


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- Fri, 03 Aug 2018 03:46:47 EST dcECgilT No.94858
File: 1533282407846.jpg -(26383B / 25.76KB, 620x549) Thumbnail displayed, click image for full size. GUT
I'm sure this is posted here a lot and I'm sorry. I searched gut and found nothing. I've been tall and skinny for my whole life. Past 4 years I have slowly gained a gut but nothing too bad. This year it hit shitty level that I feel will lead to Hank Hill or worse. Past two months I've noticed a very mild double chin.

Jogged a bunch this winter but I found it hard to stick with. I'm open to doing that again if it's the answer. Don't lift weights. Used to bike around everywhere. Bike has been dead for over a year. I know that eating habbits and drinking habbits matter but what is the best WORK OUT to get rid of the gut or at least make it smaller or maintained. I heard sit ups don't work but is that true?

Pic best example I could find I guess.
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Thomas Fagglechene - Sun, 23 Sep 2018 12:58:44 EST Rrg8pidq No.95023 Reply
1537721924289.jpg -(13006B / 12.70KB, 252x348) Thumbnail displayed, click image for full size.
i'm in the same boat as OP. i'm currently out of work due to a shoulder injury. my weight fluctuates between 180-190 and i'm 5'11. i'm trying to lose excess body fat and iv'e been biking almost everyday (10 miles a day) and I really want to get into running/jogging. I actually just got back from jogging around in the woods near my house for about 30 minutes and I really enjoyed it. I have been trying to eat healthier but often times I turn to less healthy options when I think of my wallet. I do about 50 crunches a day and about 50 push ups a day, i curl only about 25 lbs. I dont really want to get into the weight lifting stuff right now because of my shoulder but I also don't want to turn into a lanky, skinny tooth pick
Bird Keeper Dane - Mon, 15 Oct 2018 09:31:45 EST fri7ybO/ No.95064 Reply
Dietary changes are key OP. If losing excess body fat is the goal, but out or reduce your intake of fatty foods like meats and dairy products.
Phineas Cidgeworth - Mon, 15 Oct 2018 13:21:38 EST DB2WAvM3 No.95065 Reply
Reduce your intake of calories. Ensure other things don't drastically drop especially protein and don't lose too much fibre. Carbs are the thing to lose. Fat is bad because it's calorie dense but that's it. Carbs are addictive and cause insulin spikes. A balanced approach will work.

If you just reduce your meat and dairy products you run the risk of replacing it with carbs and getting fatter.

There's a bunch of ways to achieve a deficit without cutting out nutrients you need. Reducing meat and dairy can be one such pathway but it's a means to an end and if you consider it to be the be all and end all you could achieve nothing or less.


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- Thu, 18 Oct 2018 06:48:56 EST w011FLU6 No.95072
File: 1539859736651.png -(343254B / 335.21KB, 732x573) Thumbnail displayed, click image for full size. weight
Hi guys! I do have 1,96m (6"4feet) and 60kg and I want to know if someone could help me with a diet to gain muscles/weight.
I want to have like 80-90kg
1 posts omitted. Click View Thread to read.
Charlotte Cinnerson - Thu, 18 Oct 2018 22:11:20 EST 5frbMPr3 No.95074 Reply
Wow I haven't heard about scooby in years. Too bad he left youtube.
William Marringhet - Fri, 19 Oct 2018 04:42:14 EST aOJLU0cC No.95075 Reply

At a glance, I count 64 videos in the last 6 months bro. He's still alive and kicking. I think he briefly went AWOL when he got dox'd etc by 4chan.
Danny big huevos - Thu, 25 Oct 2018 15:24:38 EST 0thyLkGh No.95094 Reply
Start small and work up to eating loads of food. Every morning eat 5-9 eggs, potatoes or hashbrowns, and twice a standard serving of bacon or sausage. Eat lots of pasta and tons of meat for lunch and dinner. Rice and beans are good too. If you wanna get big just start eating more and more until you gain weight

Biceps Not Growing Much At All

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- Thu, 11 Aug 2016 01:09:00 EST cx85dbH7 No.93576
File: 1470892140861.jpg -(1239638B / 1.18MB, 4992x3328) Thumbnail displayed, click image for full size. Biceps Not Growing Much At All
I have been working out 6 days a week for a few months now. I have never been fat but I used to be kind of slim with a slight beer belly.

My abs are starting to pop now, my shoulders are naturally broad but getting bigger, my legs are ok but my biceps suck s bad. I work my arms 2 days a week with dumbbell workouts. I have no gym anywhere near and only dumbbells. I have searched for various workouts on Youtube and yes they have grown a little, but they seem to have hit a wall and any growth is super slow.

>Any tips on home dumbbell workouts for biceps?
9 posts and 1 images omitted. Click View Thread to read.
Doris Pickworth - Sun, 30 Sep 2018 06:36:34 EST YW/HFt8o No.95029 Reply
1538303794952.jpg -(36623B / 35.76KB, 750x750) Thumbnail displayed, click image for full size.
Work those arms
Phyllis Clucklebury - Fri, 05 Oct 2018 00:36:23 EST Ph5UtLE9 No.95039 Reply
sounds tough with no equipment man
if you could use heavier dumbbels you'd probably be good
Edward Bluddlepetch - Fri, 05 Oct 2018 15:17:06 EST EySTy/u/ No.95040 Reply
OP any updates on how your training is going? Have you joined a gym yet? If you haven't you should. Being in the right environment and atmosphere will make it so you get serious with your diet and training.


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- Mon, 07 May 2018 07:30:14 EST xf1M4Vak No.94742
File: 1525692614899.jpg -(71553B / 69.88KB, 1200x628) Thumbnail displayed, click image for full size. Swimming
Hey guys, so I'm considering getting into swimming. I plan on going weekly.

I can swim, as in, I can not drown and swim the length of the pool a couple of times. Are there any resources or tips that you guys can offer for improving on my basics and becoming a stronger swimmer?
1 posts omitted. Click View Thread to read.
Reuben Pockson - Fri, 15 Jun 2018 12:59:04 EST xORj328X No.94779 Reply
former fishboi, stopped because i did it for way too long in a competitive environment and just started hating it. for beginners, i'd say focus on time, as in swimming for an extended period. it can be 5 minutes then taking a break, or 10, whatever you really feel comfortable with. freestyle is the easiest, or backstroke if you like bumping your head lightly when you first start out. just give yourself a nice, slow pace to begin, you're not really looking to cover distance or laps, just keep going really. focus on breathing on every fourth stroke, as breathing every third is pretty unnatural when you're starting out. after 45 minutes/ an hour, you'll feel worn out for sure. good luck dudes
Reuben Pockson - Fri, 15 Jun 2018 13:09:54 EST xORj328X No.94780 Reply
sorry, small sidenote: invest in a decent pair of goggles and a jammer. going in with trunks is fine, but there's a lot of extra drag with them and if you're slow anyway you'll just feel slower and have to work harder. use your whole body when you swim. it's really easy to forget you can kick as well as move your arms. to go with that, every pool should have a few kickboards and pull bouys laying around if you want to work on your kicking or pulling specifically. keep your fingers together, pretend they're a paddle. again, good luck out there, nb
Doris Pickworth - Sun, 30 Sep 2018 06:32:28 EST YW/HFt8o No.95028 Reply
1538303548952.jpg -(103071B / 100.66KB, 1080x1206) Thumbnail displayed, click image for full size.
Keep on swimming

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