Leave these fields empty (spam trap):
Name
You can leave this blank to post anonymously, or you can create a Tripcode by using the format Name#Password
Subject
Comment
[i]Italic Text[/i]
[b]Bold Text[/b]
[spoiler]Spoiler Text[/spoiler]
>Highlight/Quote Text
[pre]Preformatted & Monospace Text[/pre]
[super]Superset Text[/super]
[sub]Subset Text[/sub]
1. Numbered lists become ordered lists
* Bulleted lists become unordered lists
File

Sandwich


420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated July 26)

Doug Hepburn or 3x5-8

View Thread Reply
- Sat, 12 Aug 2017 18:52:06 EST cjM9BsSo No.94372
File: 1502578326433.gif -(720027B / 703.15KB, 201x113) Thumbnail displayed, click image for full size. Doug Hepburn or 3x5-8
I've just been out of work and working out each body part a day (5x a week)with a fair br of volume on top of that swimming 2x a week and boxing circuit 1x.

Now I'm about to be working in construction again,long days lots of moving about so I'm going back to 3 days lifting 1 circuit 1x swimming.

For the lifting I'm thinking just doing this

A/b/a
B/a/b

Workout A
Press from Stands (out of the rack, if you prefer)
Bench Press
Two-hands Curl

B
Squat
ROW
Deadlift

Then 3x8 or this

First 3-4 months:
one set of 5 at 50%
60% x 1
70% x 1
80% x 1
4-10 singles @ 90% (“A Routine”)

My lifts now
Squat 110kg 5 rep max (been up to 120 but I've skipped leg day a lot lately)
Comment too long. Click here to view the full text.
6 posts and 2 images omitted. Click View Thread to read.
>>
Graham Blythefoot - Thu, 17 Aug 2017 17:58:16 EST QRbgnf6i No.94381 Reply
1503007096753.jpg -(142831B / 139.48KB, 640x781) Thumbnail displayed, click image for full size.
>>94380
Hmmm I did it any way today

I got
Squat -117kg x5 it sort of felt easy so I went to 120 and I knew my lower back wouldn't be able to handle it probably due to not squatting much this year.

Bench press 1x4 85kg 1x190kg (so hard at the top of the lift)

Deadlift (my nigga) 162.5x1 155x5 over under hand

Never done ohp but I'm guessing 62.5 1x3 maybe 2-3 push press with 65

What weight should I start with on the program ?


>another question
I want to get strong on the curl but I think I'm going to have to do it with db rather than bb.If somewhat repa should I use ?
I was thinking of just doing 5x5 then 1x5 at the end of each day.

Going to aim for a record to break just for fun and somthing new to do and aim for.

>thanks for replys
>>
Fuck Songerwell - Sat, 19 Aug 2017 09:24:06 EST 919vO/V0 No.94388 Reply
1503149046723.png -(833891B / 814.35KB, 640x1136) Thumbnail displayed, click image for full size.
>Are you better off doing seated barbell ohp ?

I've always done bb standing and db seated but someone who's been huge before told me I should just do barbell seated as you can lift more weight which means more strength and growth to the shoulders.

You read online that ohp standing is better for the whole body but be honest who cares if it's good for your lower back and legs of you are squatting deadlifting and doing an exercises
>>
Wesley Hullydock - Wed, 23 Aug 2017 00:17:48 EST 8JlDf1tR No.94393 Reply
>>94388
train each like seperate lifts.

This is the progression tree I make for people
*If at any time they can simply do 5, they do not need to do 3. Minimal goals listed.

ohp x 5
ohp x3 ohp x 5
ohp off pins x5> ohp x3 >ohp x5
ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohp > ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohpx3 > seated ohp x5>ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5

usually by this time its time to move onto a routine with more periodization and volume, but people stall on OHP really fast on LP, but while we wait for deadlift and squat to start stalling, I do this for OHP and bench.

Steroids

View Thread Reply
- Fri, 18 Aug 2017 20:42:27 EST Ng3ZBcTF No.94384
File: 1503103347351.jpg -(4795289B / 4.57MB, 5312x2988) Thumbnail displayed, click image for full size. Steroids
Thinking of running 30mg dbol ed for 4 weeks and 500mg test enanthate a week for 12-15 weeks what can i expect from this in gains side effects etc
>>
Henry Trotson - Sat, 19 Aug 2017 01:15:31 EST 0DL7sJeJ No.94385 Reply
your muscles will get larger

Lose some belly fat

View Thread Reply
- Wed, 27 Apr 2016 21:20:48 EST 7/M/5QbQ No.93281
File: 1461806448802.jpg -(10020B / 9.79KB, 248x203) Thumbnail displayed, click image for full size. Lose some belly fat
I'm in my mid-20s. Work in a kitchen. Play video games. Play music. Drink a lot. Do drugs. I've always been tall and skinny. In the past 5 years my gut has slowly grown into a full blown gut. How do I get rid of this bitch. I've always thought about it but hell man. I've never had to work out to maintain a skinny tall dude stature. Louis CK even has a bit about tall skinny dudes walking into parties and getting free pussy. Tall skinny dudes don't give a shit until BOOM. Your gut is huge from all the not caring.

How do I get rid of this bitch? I don't need a sixpack or muscles or anything like that. Not looking to be addicted to working out or going to the gym. I just want to get rid of the gut. What do you suggest?
11 posts and 1 images omitted. Click View Thread to read.
>>
Betsy Channersid - Wed, 26 Jul 2017 06:42:25 EST fWxVPKWO No.94320 Reply
>>93281
I don't consume /hooch/ so I dunno how that works.

Soda is the biggest contributor to me being skinnyfat. If I completely cut that, I'll shred off the weight in a month or two. Drinking a 2 liter a day will turn everything from my knees to shoulders into a nice supple layer of dough.

I if drop all junk food and soda, I'll look pretty damn good with very limited muscle mass. The problem is I don't buy the groceries and don't have much say in that regard so I just get what is bought. Which is usually hungryman microwave shit, coca cola, and devil squares. All of which have become nasty as fuck for me to eat.
>>
Clara Febblefuck - Thu, 27 Jul 2017 14:13:22 EST 56yO/v+X No.94321 Reply
>>94320

>i dont buy the groceries so its not my fault i drink all the soda and am fat
>>
DoA - Tue, 15 Aug 2017 09:35:08 EST yz8FE4o5 No.94378 Reply
1502804108518.jpg -(283225B / 276.59KB, 1500x1000) Thumbnail displayed, click image for full size.
Time to MUSCLE UP with meat

Lost my body and struggling to get it back

View Thread Reply
- Sun, 06 Aug 2017 16:01:50 EST lTbN7xar No.94353
File: 1502049710254.jpg -(142239B / 138.91KB, 409x406) Thumbnail displayed, click image for full size. Lost my body and struggling to get it back
Bear with me here this might be a shit post.

So years ago i was a skinny drug addict, then suddenly something just clicked and i can't explain it. I sorted my shit out and started exercising I still carried over some bad habits and got on the steroids but after my course finished I was able to maintain my new body naturally and life was great.

Skip forwards a couple of years and I've just left a long term relationship which caused me to neglect my body a little bit, also I got sick for a month and ended up loosing a whole load of muscle mass. Now i'm pretty much back to square one and I think i'm starting to get a little chubby on the belly too.

Problem is this time the motivation I had the first time to sort out my body is gone. I just can't seem to force myself to get back into it.

So I ask you for your advice on how to force myself to improve my body and also wanted to ask what keeps you guys going?

Sorry for the /qq/ style post
>>
Phineas Blundleput - Tue, 08 Aug 2017 15:46:05 EST lTbN7xar No.94368 Reply
Quick update:

Something just clicked in my mind the day after this post, I went to the gym and had a good workout then went again today.
>>
Phyllis Charringwell - Tue, 08 Aug 2017 16:46:41 EST ZG0IJBlo No.94370 Reply
1502225201027.jpg -(2546326B / 2.43MB, 1920x4108) Thumbnail displayed, click image for full size.
>>94368
That's good man. Don't look too much for what other people say is inspiration. Have this nice story though, it's a classic.

Anyway, for me personally, lifting makes me feel good. Feel good in my body and feel good in my mind. It's satisfying in that way that only hard work is. I have other motivations but that's the core of it.

Compound VS Isolation?

View Thread Reply
- Sat, 05 Aug 2017 00:45:55 EST Zap40k8j No.94347
File: 1501908355735.jpg -(523635B / 511.36KB, 1200x1500) Thumbnail displayed, click image for full size. Compound VS Isolation?
I am a beginner when it comes to weight lifting, I mean properly weight lifting in a serious manner to get bigger. I have been going through my routine for 8 months or so and have seen good gains. However I have been using a split such as;

triceps & chest
biceps & back
rest
legs & abs
rest

equally 5 days and repeat. However I have stared to take notice of compound workouts. Yesterday I did a workout that was soul compound and boy oh boy it has left me aching today lol! I did;

5 sets of 10-12 bench press
5 sets of 10-12 military press
5 sets of 10-12 dead lift
5 sets of 10-12 squats

My goal with the gym is to get bigger, not to become a monster but to become bigger, and I have been even though some muscles such as my biceps and legs have been slower in comparison to my chest or back and shoulders.

My question is this, would it be better to workout only compound sessions, or to mis it up? I was contemplating doing the following below, what do you think?

Day 1 - 20 compound sets
Day 2 - rest
Day 3 - triceps and chest
Day 4 - rest
Day 5 - 20 compound sets
Day 6 - rest
Day 7 - biceps and back

Would this be enough and would it be better than simply doing a split day in day out?
10 posts and 1 images omitted. Click View Thread to read.
>>
Priscilla Fanhood - Mon, 07 Aug 2017 21:16:13 EST PxD3sApo No.94361 Reply
>>94357
yeah I know I won't become a monster by mistake lol, I have seen how much it has taken to make the gains I have already in the past 8 months or so.

Protein, I take in around 80-100 grams at the moment. I have read research on high amounts of protein, especially animal protein, that increase the gh1 hormone which can lead to cancer and shit. I don't want to compromise my health, and at around 100 grams I think I am consuming enough right now to get an ok amount of gains.

My diet is pretty good though, I hardly ever drink alcohol anymore, I used to a lot! I use a lot of leafy greens but then again I always have. Chicken, whey isolate, oats, peanut butter, all that good stuff.

I try to focus on the negative of a rep, so for example a bar curl going back down I will count to 4 as I slowly lower the bar. I have read that you should keep the muscle under tension for a good 40-60 seconds each set
>>
Priscilla Fanhood - Mon, 07 Aug 2017 21:17:34 EST PxD3sApo No.94362 Reply
>>94358
>you do heavy compounds and then finish off with isolations later.

Didn't think about this for some reason, seems like a good idea though, cheers!
>>
Phyllis Charringwell - Tue, 08 Aug 2017 15:38:24 EST ZG0IJBlo No.94367 Reply
1502221104027.jpg -(173897B / 169.82KB, 1600x1097) Thumbnail displayed, click image for full size.
>>94361
Sounds like you got a good healthy diet going but you don't really have that much muscle built up. Time for the dream bro, it's time to B U L K.

That all sounds good otherwise, don't forget a nice big squeeze at the top of the rep too.

Workout Plan Website

View Thread Reply
- Mon, 07 Aug 2017 22:08:30 EST u/yyFLqq No.94363
File: 1502158110252.jpg -(25281B / 24.69KB, 480x640) Thumbnail displayed, click image for full size. Workout Plan Website
Someone posted a thread on /b/ a little while back, and in the thread the OP posted a link to a really complex, free workout system planner. It had exercises for every muscle group. I lost the link. Does anyone know what website I was talking about?
>>
HonestPT !!CBfASjNL - Mon, 07 Aug 2017 23:47:30 EST 0DL7sJeJ No.94364 Reply
I was that guy

fitloop.com

bump this thread if you plan on doing barbell stuff, or just bump it months from now when you grow out of BW training because this board is slow

broke bitch trying escape the skinnyfat

View Thread Reply
- Sat, 29 Jul 2017 02:00:26 EST ulkV8gHl No.94328
File: 1501308026223.jpg -(108717B / 106.17KB, 1080x1080) Thumbnail displayed, click image for full size. broke bitch trying escape the skinnyfat
I must preface all that I say by emphasizing how broke I am. I'm working on getting a job and car and shit, but in the meantime I have a lot of free time and I don't want to wait until I have money to start getting in shape.

Also I can't do pushups because of some weird shit with my elbow. Feels like bone against bone, and changing arm position doesn't help.

Now that that's out of the way;

>Broke and skinnyfat, just ordered some creatine. Have like $150 to spend on workout equipment but would like to spend as little as possible.

So what are "the essentials"? Right now I have shitty 10lb weights from when I was 12, a bike (figure I could lift the bike like an odd and uneven weight), and a tree I can somewhat do pull-ups in (eucalyptus so the bark is smooth enough it doesn't hurt).

I have ~$150 to spend but, again, am broke as fuck and trying to get my life together in other ways too. So I'd like to spend the absolute minimum while still being able to see clear improvements. I don't mind working harder or longer.

Also wish me luck with the creatine, I've been vegetarian since birth and read the effects of creatine can be more pronounced in vegetarians
6 posts omitted. Click View Thread to read.
>>
Phoebe Boffingpat - Mon, 31 Jul 2017 13:10:46 EST a6qYg8Ff No.94340 Reply
>>94338
Make sure you fit some vegetables in if you can. You won't need tonnes to not get sick immediately but the more the better. Buy stuff that keeps well or easily and comes in bulk. Frozen vegetables might seem like a cop out but a bag will provide a good few meals. Beans come cheap in bulk. Potatoes are mostly carbs but if you eat the skin they actually contain fibre and a good selection of minerals and vitamins. They also keep well, onion is cheap and keeps well and should be included in lots of recipes. Sounds like you're going to be eating a lot of eggs and beans and baked potato, but through in some frozen veg, onion maybe a couple of other cheap greens, maybe a carrot (hell eat one a day as a snack) and you'll probably be a LOT healthier in general. Do calorie count though so you don't go from "skinnyfat" to "actual fat".
>>
Nicholas Dartman - Tue, 01 Aug 2017 04:15:47 EST ulkV8gHl No.94342 Reply
>>94340
The internet says red potatoes are relatively healthy. I wouldn't want to eat the skin on a regular potato really but I'd eat red potato skins on their own I don't give a shit, shit's delicious. Is this true /ana/ guru

and yeah I'll try to get some actual non-potato/egg/bean food in. Mostly I've just eaten eggs so far
>>
Clara Wanningfuck - Tue, 01 Aug 2017 13:11:37 EST a6qYg8Ff No.94343 Reply
>>94342
Just under the skin is where most of the nutrients in potatoes sit. It's also where the fibre is. Potatoes aren't super nutritious but they have a bit of everything.

If you're thinking of sweet potatoes those are different. Red potatoes are pretty standard nutritionally as far as I know. Sweet potatoes aren't as cheap but they are reasonably nutritious. They don't have the same spread of minerals as potatoes but they're really good sources of vitamin A and a small portion of sweet potato every couple of days will help a lot with that particular micronutrient. .

The key is not to just eat one thing. There's a bunch of cheap staples. Mix it up. Explore the list, look beyond it. If you want the best results OP you need to put a little thought into things, look at some comparisons, work out what will cost you what. If you think you can just eat sweet potato every day you're going to get ill.

BWG

View Thread Reply
!!CBfASjNL - Fri, 09 Jun 2017 14:11:03 EST F/adbwiG No.94227
File: 1497031863976.jpg -(67084B / 65.51KB, 850x400) Thumbnail displayed, click image for full size. BWG
Bump when Post Gym Glow

>what did you lift
>what was hard about it
>what are your current goals if not already listed
>if you accomplished said goal, link to your old post where you set it
8 posts and 1 images omitted. Click View Thread to read.
>>
Phyllis Drattingridge - Mon, 24 Jul 2017 04:16:59 EST rczpLG/B No.94316 Reply
>>94315
Yeah it was just a rep test and I did surprisingly well. The program I'm on was saying I should have only hit around 5. As for hypertrophy, it's a goal but like I say, my main focus is on pulling 500. I have hypertrophy days programmed in and I've been getting pretty decent results though.
>>
Beatrice Semmersen - Mon, 24 Jul 2017 14:39:58 EST FAjg16G/ No.94317 Reply
>>94227

I have been going to the gym for a few weeks following my buddies exercise plan he made for me. I did deadlifts for the first time and I'm absolutely annhilated. Did 5 sets of deadlifts, 5 reps each varying from 135 pounds to 95 at the end... Followed up with some weighted lunges. I feel like every ounce of energy has been drained from my body.
>>
Nathaniel Heddlefork - Mon, 24 Jul 2017 20:00:42 EST TQixDFs4 No.94318 Reply
>>94317
>novice
>doing 5 sets of deadlifts

your CNS is fried fam

big bulkers only

View Thread Reply
- Wed, 19 Jul 2017 15:57:03 EST ktKlxcqc No.94311
File: 1500494223393.png -(226600B / 221.29KB, 283x326) Thumbnail displayed, click image for full size. big bulkers only
Everything good, my friends? Hehe. So I heard some of you guys inject yourselves with junkie needles? Hehe! Myself I always use the blue ones, sometimes the green. Girls prefer the blue ones, much less scary than the green ones they say. Hehe! But who cares what a dumb bimbo thinks? Haha!

Everything good? What's going on? I inject only three times a week, 1400 mg testo/ 8 ml, then the blue needles are good I think! Hehe! Orange needles are a bit tough, but they are okay in the shaft. Hehe!

Why aspirate? Are you a bitch? Haha! Just press and go on the gut feeling, exactly as when you walk up to the hottest chick in the club. Are you right on you get to fuck for the most part, almost never strikes wrong. Hehe! But one time I must've injected wrong, blood spurted, I think it was with a green 0.8 needle. I ruined my new hacket piké and a pair of Armani jeans, but what does that do? Clothes are plentiful, right? Money, muscle and dick is the most I have here in life.

I get laid quite a bit!
That tends to happen when you've got pumped up biceps, dress with style "the casual way", topboy in a football firm, tanned and most important of all - bathing in money. Point & shoot, motherfucker. I'm the man, the myth & the Legend!!!

The more I sleep with, the more want me. Domino-effect, baby! But as said, with money in your pocket and a platinum card you get an endless supply of willing partners.

Taste the reality, baby! Money talks! Over & out!

Some people call us hooligans racist, but me & my firm have proof of the contrary. Unaccompanied refugee children are no victims of hooligans, on the contrary, many of them are worthy brothers!!! We have taken care of and formed recruitment bases in a few refugee centers and surrounding areas. We then feed our new brothers with testo and dress them in style, Hehe! The result of this is Refugee Casuals, a subset of Abdullah Boys (now part of the MU). A Lacosté polo and small stick in the ass is a cheap price to secure our place among the premier companies!!! The coming season looks bright!!

I work as a broker making wads of cash. Jack off daily at work. HeHe. Exciting and nice to get it on, on someone else's toilet, especially when it's an item that may be on sale. Nice to wipe the peter on someone else's towel, and know the knowledge that, as a trustworthy broker, I befouled someone else's home. HeHe. I'm the man baby!!

HaHa! I'm juiced up gorilla!!!! Take care of yourself and see you later! Hehe!
>>
Graham Poshmudge - Thu, 20 Jul 2017 14:43:48 EST lTbN7xar No.94312 Reply
>>94311
Greens pinch far less plus using a blue the pressure coming out is too high causing some soreness, with a green it's a nice gentle flow.

Diet and exercise - the key to physical beauty?

View Thread Reply
- Thu, 08 Jun 2017 13:25:49 EST mZ2O59cz No.94219
File: 1496942749568.jpg -(74009B / 72.27KB, 598x344) Thumbnail displayed, click image for full size. Diet and exercise - the key to physical beauty?
Good day, dear /ana/.

Right at the beginning I would like to apologize if this is the wrong board for my thread. I beg your pardon in advance.

At the end of last year, a thread was created to inform you that the diet and our lifestyle play a very important role when it comes to growth, genes and health. It was specifically about people like Weston A. Price, Dr. Axe, Dr. Mike Mew, Sally Fallon and Ramiel Nagel. In addition to the dangers of breathing through the mouth (especially during childhood and adolescence), amalgam fillings, fluoridation, jaw operations (overbite correction, rapid maxillary expansion appliance), sexual abstinence (semen retention), fasting, breathing techniques by the person called "Wim Hof" and much more.
Link: https://archive.fo/0q5yF

It was important to reach as many people as possible and to inform them, because I myself committed serious mistakes in my childhood and youth, which in the adult age can only be corrected with several surgical procedures. By this I mean specially crooked teeth & nose, overbite, narrow jaw, long, asymmetrical face, etc.

I am not 100% sure, but I hope that this information from 2016 could help a few people in their lives. If not, then hopefully your future children. My goal with this message is not to push old threads, but to share new knowledge so you do not make the same mistakes as I do and avoid bad experiences.

A few months ago, I have happily encountered an honorary man with the Internet pseudonym "viriculture", who has created a thread on a forum how to become physically beautiful. He has made all his knowledge available to everyone free of charge. I would like to share these and other websites, so that you can form your own opinion about it. Maybe there is information that is interesting, helpful and informative for you. This section is from the gentleman named "viriculture":
—————————————————————————————————————————————————————————————————————————–
I love you all and want to give you something special - the knowledge to how to be physically beautiful. This is not a metaphor, but rather literally true.

Some bodies are ugly no matter how much gym time we put in, and facial beauty seems to be completely outside of our control.

However, in reality both body and facial beauty and 1) controllable 2) primarily mediated by environmental, not genetic, factors. What this means in practical terms is that we can control the physical beauty outcomes for children - indeed we control whether they look like models of like monsters.

Ugliness is in large part a chronic bone disease of stunted growth, that is why it is repulsive, it is a disease.

All of you (barring some deforming genetic disease), even the ugliest, can have beautiful, godlike children - you just have to follow certain lifestyle practices before, during, and after the gestation of the child. Ironically, these lifestyle factors are in almost direct contrast to the conventional """wisdom""" of modernity. For interesting political reasons, the relevant academic disciplines which would have lead doctors and the public to this critical knowledge have been censored in the last 75 years.

The modern world is full of ugly people, but this is not genetic, it is Nature's revenge for our disharmonious lifestyles. In a single generation we could, simply using environmental factors, make essentially every adult beautiful.

Defense of Traditional Wisdom: http://www.viriculture.com/defense-of-traditional-wisdom/

Non-Education Viriculture – Part 1, Prenatal Nutrition: http://www.viriculture.com/non-education-viriculture-part-1-prenatal-nutrition/

Bodies Part 2: The Well Developed Body: http://www.viriculture.com/bodies-part-2-the-well-developed-body/
Comment too long. Click here to view the full text.
5 posts and 1 images omitted. Click View Thread to read.
>>
Rebecca Sittingwell - Wed, 05 Jul 2017 05:00:21 EST HhnXxkfj No.94294 Reply
This is quite a severe case of body dysmorphia, imagine you get so obsessed over physical beauty you start linking /pol/ threads.
>>
Frederick Duckworth - Wed, 05 Jul 2017 08:27:46 EST vYaGskzr No.94295 Reply
>>94237

'Keto' is effectively a meme sold by snake-oil salesman and/or those completely ignorant of nutrition science. Pick up a textbook on nutrition and you'll either be forced to readdress your belief or double down on delusion.

Keto is a diet medicine prescribes to epileptic kids, which has no value in health and or BBing outside of short term water weight loss. In terms of BBing it's completely counter to gaining muscle, which you would understand instantly if you picked up a medical textbook rather than garnering your knowledge from forums.
>>
Albert Webbertick - Fri, 07 Jul 2017 12:01:18 EST Mustx8GL No.94296 Reply
>>94295
ketosis is when your body is depleted of glucose, and your body needs glucose to thrive, recover and allow for basic functions. Your body can turn fat into carbohydrates (glucose) through ketosis, which requires a lot of energy

It does not make you lose more weight than a simple caloric deficit. It does not give you more energy. It does not give you anything other than insulin sensitivity (because your body is starved for carbohydrates). You lose water weight because your body uses water to bind to glycogen to store itself in your muscles and other tissues.

Carbohydrates play such a vital role in recovery, performance that to deplete yourself of them for simply losing weight is short sided and useless.

If you want weight loss, eat at a caloric deficit.

Cardio help

View Thread Reply
- Wed, 28 Jun 2017 20:50:16 EST SE48VADr No.94279
File: 1498697416593.gif -(1013845B / 990.08KB, 350x360) Thumbnail displayed, click image for full size. Cardio help
So I used to run up to three times a day, unfortunately I wore down all my running shoes and I worry about my left knee getting fucked up.

I have crazy ADHD so I have to exercise excessively in order to focus, what are some alternatives to running that don't suck?
>>
Henry Buzzspear - Thu, 29 Jun 2017 02:14:05 EST 13BgNtIQ No.94280 Reply
>>94279
Riding a bike is always good. I like to use a single speed, personally. Riding in a city is stressful, but is also kind of fun because you can see so many things, and it's great for no emission transportation. I rode my bike all around Baltimore when I lived there, and it was awesome (minus the absurd amount of potholes, flipped over the handlebars several times [wear a helmet my guy])
>>
Phyllis Duckfield - Fri, 30 Jun 2017 13:08:06 EST sM8f03lI No.94283 Reply
>>94279
Not cardio but it'll help.

Lifting? Or body weight stuff? You should still run a bit but building some muscle will help you run harder anyway.

Swimming is also a good option. Less damaging to your joints. If you're paying for a membership you can abuse the shit out of it.

Ectomorph, Kickboxing, and Bulking Up

View Thread Reply
- Mon, 26 Jun 2017 18:27:24 EST 13BgNtIQ No.94270
File: 1498516044704.png -(546817B / 534.00KB, 930x626) Thumbnail displayed, click image for full size. Ectomorph, Kickboxing, and Bulking Up
Hey there fitness friends.

So, my family has a membership at a gym nearby, and I just moved back in with my folks. The gym offers kickboxing classes once a week, and I'm very interested in those. I also want to have some sort of workout regimen for the days that i'm not doing the class.

I am an ectomorph (learned that word today, haha) and I weigh 158 lbs and am 5'11''.

My goal is to add some bulk but also be toned, I want to get rid of my beer gut and love handles.

I'm not quite sure even where to start to do all of this appropriately, and I figured this would be a solid forum for advice. I don't know any of the terminology really, and would just like to know what I should do?

Obviously, I don't expect immediate results. I want to do this the right way, and I don't want to take supplements (idk if you can count protein powder as a supplement, but i'm talking like unnatural shit or shit that'll make me aggro).

Any advice would be greatly appreciated, as well as links to articles, etc.

Thanks guys!
>>
Wesley Moblingbene - Mon, 26 Jun 2017 19:25:26 EST c0VajuKH No.94271 Reply
Day A
Deadlift 1x5
Front Squat 3x5
Press 3x5
Pull up 3x5

Day B
Squat 5x5
Bench 3x5
Row 3x5

add 5lbs to every upper body workout and 10 to lower for every DAY

once you fail to do 5 reps, do 3. If you fail 3, go back 10% in weight
This can be done 3x/week

AxBxAxx
BxAxBxx

Stretch and get your shoulder mobility set otherwise boxing will wreck them

if you do not know the technique for these either study for hours or hire a professional.
>>
Cornelius Crottingson - Tue, 27 Jun 2017 16:00:39 EST 13BgNtIQ No.94275 Reply
>>94271
Thank you Wesley Moblingbene.

Just to be clear, you're writing in setXrep yeah?

And the kickboxing class teaches the basics, and the instructor guides everyone through each motion. As for the lifts, I'll definitely research proper technique. I was working out for a few months last year, and it felt great. But then my motivation got shot to hell so I stopped. But I am quite determined this time around.

Thank you again for the info.

Help a slightly overweight guy get fuckin ripped.

View Thread Reply
- Wed, 14 Jun 2017 22:45:43 EST ztIsgC8B No.94255
File: 1497494743720.jpg -(36318B / 35.47KB, 462x924) Thumbnail displayed, click image for full size. Help a slightly overweight guy get fuckin ripped.
Aiight guys, so I'm 6'6" and ive got my self a bit of a gut and the start of some man tiddies going. been smoking a lot of beers (Schlitz 211) and on friday its all gonna stop. i need to work my way up tho. i live in the middle of no where without access to a gym, but what i do have is a pool, some woods, and an axe. so here's my question, what foods are good too change fat into muscle? whats the best way for me to exercise? i dont wanna lose weight as much as turn it into muscle
and lose my gut
8 posts and 3 images omitted. Click View Thread to read.
>>
Cornelius Nucklepat - Tue, 20 Jun 2017 16:12:52 EST F/adbwiG No.94265 Reply
>>94263
If he eats at TDEE he will both lose weight and help some muscle growth

the secret is, his body uses the extra fat he has stored for energy to do this!
>>
Phyllis Hassledale - Mon, 26 Jun 2017 21:40:26 EST vG92PZSf No.94272 Reply
1498527626468.jpg -(32479B / 31.72KB, 560x320) Thumbnail displayed, click image for full size.
ok similar question, I've looked through some answers here and know its probably asked constantly so I'll keep it to this thread, but I know very little about this stuff and hoped for some feedback:

I too have a bit of a gut left over from years of spending most days doing drugs and playing video games, but last time I checked I'm around 210-220 after a couple years of slowly getting in the habit of exercising regularly. Currently I bike between 2 1/2 to 3 hours a day (7 days a week), usually on a stationary bike because I have to read a ton anyway and that kills 2 stones with a single dang bird. According to the cheap little meter on the bike, I burn between 1000 to 1200 calories a day from that alone, assuming its remotely accurate. I checked out one of those TDEE calculators and it says mine is around 2854, which seems like way more than I usually eat, but I'm not in the habit of keeping a super strict count. I could probably stand to eat a little better and snack less, but I have been pretty successful in switching over to like jerky, yogurt, and fruit instead of potato chips of whatever.

So I guess my question is: are there any exercises I should add to help burn that fat and get down to a respectable ~180? Not super concerned about getting a washboard down there. I don't really have a gym in the vicinity or any money for more equipment, but would like, throwing some sit-ups or something into the mix be more effective than my current cardio-exclusive regimen? Any suggestions/tips? Thanks!
>>
Phyllis Hassledale - Mon, 26 Jun 2017 21:56:04 EST vG92PZSf No.94273 Reply
>>94272
I should also say, I think my weight has stabilized over the past year or so despite stepping up my workouts. Otherwise I'd just keep doing what I'm doing

One handed pushups

View Thread Reply
- Mon, 15 May 2017 17:45:57 EST RQC1hq9R No.94156
File: 1494884757993.gif -(498658B / 486.97KB, 236x176) Thumbnail displayed, click image for full size. One handed pushups
I can barely do these but just enough to the point where I think I can work up to a full execution (all the way down, chest to floor) but damn I can only do about 4 each arm before I'm done I know my form should be legs wide as possible at first to make it easier one arm behind your back and the pushup hand level with your chest but I get so tired and I don't see myself making any progress.

What can I do so that I am 1handpushupman I want to impress people

Also I have heard this is some kind of ultimate whole body exercise is this true or fancy bullshit
7 posts omitted. Click View Thread to read.
>>
Charlotte Blytheforth - Thu, 25 May 2017 11:30:25 EST unrggLaL No.94176 Reply
>>94167

Yea I used to not be able to do pullups but what I did was put my feet on the wall and push myself up while pulling with my arms, so gimp pullups, did those for a month then finally could do proper pullups.

>>94169

SO do 3 then rest then repeat 3 twelve times? Or am I confused?
>>
Fucking Drangergold - Tue, 30 May 2017 17:20:40 EST I8dS+uu7 No.94198 Reply
>>94176

3 = sets
12 = reps

Do one set of 1-12 reps depending on your strength, rest 2 minutes at most, then continue on the next.
>>
Doris Senkinhood - Fri, 16 Jun 2017 05:12:36 EST HMiXClGG No.94262 Reply
https://www.youtube.com/watch?v=q2HV7uP6X4k

Criticize my form, I only did 3 per arm to make the video short but I'm maxing out at 12ish per arm.

I know my form is bad, I can see rewatching it I'm more contorting myself to get to the floor than using my arm but damn this ain't easy.

Report Post
Reason
Note
Please be descriptive with report notes,
this helps staff resolve issues quicker.