Leave these fields empty (spam trap):
You can leave this blank to post anonymously, or you can create a Tripcode by using the format Name#Password
[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


I'm fuckin pissed

- 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
Hedda Wimbleched - Mon, 03 Apr 2017 20:22:17 EST /6C7KN2d No.94036 Reply
My bad, this is probably useful info for you
5'11, 145lb(I fucking know)
Usually do 15 pull-ups a time, arms apart farther than my shoulders. Not fucking far right
-3/5x a day
Top dumbbell raises. I own 1 25lb dumbbell.
Whatever the fuck this is, side lateral raises I think is what he calls it
About 30 times.
Lateral raises with an 8lb dumbbell between 50-100x
George Fushtere - Tue, 04 Apr 2017 13:05:58 EST 5v9Tphji No.94037 Reply
Half the battle is diet. You need to eat a slight surplus because you can't grow muscle with nothing but determination. You need to ensure a good amount of protein goes in. You don't need to eat thousands of calories more. If your weight is steady a few hundred calories of high protein food will make all the difference though a good workout routine may in itself burn a bit more energy. You probably are shrinking if you're not adjusting your diet.

Also growth happens over time. If you are working out every day it's not actually helping. Every other day or 3 times a week is pretty good. You actually need to give your muscles recovery time to grow. On the bright side you probably won't get DOMS.

You are at least lean. No one's going to laugh or be repulsed by you. If they do then they're fucked up yo.

You're doing a lot of reps but it's just a mess. In one sitting you want to aim for 3 or more sets of 8-12 reps of a given lift for maximum hypertrophy (your cells growing in size while retaining their shape and number).

If you're a total newbie then 3 sets of 3-5 as heavy as you can to build strength but after a few months it's not as great especially for getting big.

You need to do more than just a couple of exercises. Body weight isn't a bad part of your routine but if you can do that many pull ups as part of a workout, add some weight. But you want to do at least a couple of exercises that work each muscle. For example add biscep curls to your pull ups for your bisceps. Throw in push ups. Do squats for your legs. Bench press, deadlift, overhead press and maybe something else for your bisceps. I know I'm missing one of the classics. Focus on form.

Anyway the ball is rolling. There's more serious people than me here but eat more, lift heavier and make it count.
Hedda Drinnerhitch - Wed, 05 Apr 2017 17:33:13 EST jf7oW54O No.94038 Reply
Yeah dude if you dont force feed yourself atleast a couple thousand calories when you workout it wont work. Also every day is too much, every other day or even every 3 is best. If you dont give your muscles time to repair, you are making zero progress
Hedda Drinnerhitch - Wed, 05 Apr 2017 17:35:53 EST jf7oW54O No.94039 Reply
Ive been at it for about 2 years now and it took me like 8 months to really understand that. My progress is noticable every time i start a new lift day now. I hit 235 on the scales, trust me man. Delegate your days too. Do all arms day one, all abs and back day 2, all legs day 3 (dont skip legs or you will look ridiculous) repeat and throw in a 1 day break between repeating if I need it
Hedda Drinnerhitch - Wed, 05 Apr 2017 17:38:10 EST jf7oW54O No.94040 Reply
Food + Lift + Rest x Repetition / Time + Patience = Gains
Do more than pullups and 60 reps is waaay to many. Hit a range of 15-25 and tie weights to yourself if you need to, it should still be hard and every 3 cycles you need to add alot of weight
Hedda Drinnerhitch - Wed, 05 Apr 2017 17:42:56 EST jf7oW54O No.94041 Reply
Get some dumbell curls in, do knuckle ups, do prayer presses, mountain climbers, dips, squats, calf raises, forward and reverse crunches (reps of 50 the only exception), be creative dude. Follow every one of my excessive amount of comments and IT WILL WORK. Good luck and remember this stuff takes time, dont get discouraged. Do research if you feel its still slow. Watch BroScienceLife and Kali Muscle on youtube if you need help or motivation
Isabella Bipperman - Wed, 05 Apr 2017 19:30:34 EST /6C7KN2d No.94042 Reply
>excessive amount of comments
I'm loving it honestly. Last time I tried to do a thread like this it was a shitshow, I'm glad I'm getting some usable advice to go on.
Any thoughts on how long it may take to start seeing a difference?
Phoebe Buppersun - Wed, 05 Apr 2017 20:51:29 EST jf7oW54O No.94043 Reply
1491439889301.jpg -(83300B / 81.35KB, 1086x614) Thumbnail displayed, click image for full size.
Glad to help man. I love to help others improve themselves.
Depends on genetics and exactly what you do man.
Im not going to lie, there is no one month shortcut to ripped that really works.
But after a month you should see a difference and if you do it well you will mostly just notice a strength improvement before you see the size. You may start to gain alot of tone, but if you gain fat at the same time (I am sure you will, dont worry when you get bigger it will be easier to keep off and if you cut calories on break days it will stay down anyway) It will hide some of the gains you make. Dont try to cut and bulk at the same time, it doesnt work. With persistence and a proper approach at the end of the year you should be looking pretty damn good dude. Like a navy seal. I will keep checking back here once in awhile if you need any support or info. Remember patience and willpower are your best friends
Phoebe Buppersun - Wed, 05 Apr 2017 20:57:17 EST jf7oW54O No.94044 Reply
As for what to eat, think protein and think calories but low grease, low sugar.
I start every day with a shake made from a scoop of instant coffee, 2 tablespoons of peanut butter, 2 raw eggs, and a good amount of milk. It gives you a great boost especially if you dont do much of a breakfast.
Tacobell and ramen noodles are good bulk food believe it or not. Alot of guys like to try and eat really clean but that limits your calories and makes you unhappy lol.
Listen to your own body and consult the mirror for progress, they tell you alot.
Phoebe Buppersun - Wed, 05 Apr 2017 21:04:32 EST jf7oW54O No.94045 Reply
If you are gaining too much fat, you can try not eating meat as often. I am not saying go vegan, but it takes alot longer to digest so your metabolism slows and you will put on some weight from the fat. I replace all meat with eggs and beans, but if you must eat it stick to fish and birds.
Phoebe Buppersun - Wed, 05 Apr 2017 21:07:20 EST jf7oW54O No.94046 Reply
Also this is a weird one but make sure you take a dump every day even 3 times is fine. If you dont, you need more water and fiber in your diet to keep stuff working right for your gains. If it is diarhea you probably dont have enough calories or dont have enough water. Just dont overdo the water either. Like I said man, your body tells you stuff
Phoebe Buppersun - Wed, 05 Apr 2017 21:17:45 EST jf7oW54O No.94047 Reply
Maybe also buy some Centrum Vitamins (I have researched they really are as good as it gets).
Protein powder and creatine may help but they are expensive and you become reliant on them, use your judgement.
I use a blend of Gotu Kola, Reishi mushroom, and Ginkgo Biloba powders.. but they really are for general health more than gains and probably ebay only.
Put your meals close to your workouts if you can and remember, it should take everything you got to hit rep 15 or you need more weight. rep 20 is just to help you prepare for moving to a higher weight if you need it
James Genderway - Fri, 07 Apr 2017 14:20:13 EST F/adbwiG No.94049 Reply
you need more stimulus

high rep means shit for muscular size

you need higher weight

also training it everyday is bad too. rest.
Samuel Nuppershit - Fri, 07 Apr 2017 14:56:41 EST 6o3aaAeW No.94051 Reply
OP, clearly you need more protein intake.
Angus Bronkindale - Sat, 08 Apr 2017 01:25:46 EST F/adbwiG No.94054 Reply
the person I was replying to had no logical train of thought. To assert meat brought stress on the body would then be the same to justify never eating fiber.
Caroline Humblewed - Sat, 08 Apr 2017 02:36:19 EST jf7oW54O No.94055 Reply
No.. I understand why you might think that but just no...
Also I am a nutritionist so its my job to say you are wrong as all hell. Because you are.. Idiot
Caroline Humblewed - Sat, 08 Apr 2017 02:39:30 EST jf7oW54O No.94056 Reply
Example #1
Meat eaters have a 50% chance of heart disease
Vegetarians, less than half that
Vegans, almost non-existent.
I can give more examples, but I wont do your homework for you.
Just stop spreading bullshit
Angus Bronkindale - Sat, 08 Apr 2017 11:51:50 EST F/adbwiG No.94057 Reply
appeal to authority
I have a degree in nutrition too and I can tell you the entire process of gaining said degree is a shitshow joke

furthermore, you provide no evidence and most of the resserach you don't directly link to isn't meat eaters versus vegetarian, it is Average American Diet vs Vegetarian, so of course there is a higher percentage of heart disease.

you have higher precentages of cancer and then also being underweight faggots.

post your highest athletic achievement, bodyweight or anything close.

I'm a 195lb 13% bodyfat powerlifter that can squat 465, bench 350 and deadlift 545.

I can run a 40 in 6 seconds

I can still maintain a 7:00 mile

0/10 troll.
Angus Bronkindale - Sat, 08 Apr 2017 11:53:43 EST F/adbwiG No.94058 Reply
also so far, you've only proven what I already know, that everyone with a nutrition joke degree can't argue without appealing to authority or resorting to insults. you did that right off the bat and haven't stopped.
So actually come with peer reviewed research, and a LOGICAL FORM OF LINEAR THOUGHT
Caroline Humblewed - Sat, 08 Apr 2017 14:43:41 EST jf7oW54O No.94061 Reply
Are you just certified? Because I took college bio kinetics, Physiology, nutrition, biochemistry, and sports science. I am not joe blow personal trainer like you probably are. Also I am 235lbs with 10% body fat as a martial artist and general body builder so get wrecked arrogant shithead. Youre not all that
Caroline Humblewed - Sat, 08 Apr 2017 14:45:04 EST jf7oW54O No.94062 Reply
Why should I follow your rules? I state the facts, I dont care about impressing you with my amazing citing skills
Caroline Humblewed - Sat, 08 Apr 2017 14:46:31 EST jf7oW54O No.94063 Reply
Also 7:00 is slow for a mile, work on your cardio. I can do 5:45 and im heavier than you
Caroline Humblewed - Sat, 08 Apr 2017 14:54:18 EST jf7oW54O No.94064 Reply
But maybe its all that meat stuck up your ass thats holding you back and slowing your brain. I insult you so bad because I am more than just reputable in my field and you came in here with ZERO information spitting horse shit, but yet you ask me to provide sources for my college educated statements... yeah ok King asshead
Rebecca Soddleshaw - Sun, 09 Apr 2017 04:38:16 EST WrfZjkn+ No.94065 Reply
I have a degree in kin, nutrition, and PT.

I got bored of this retarded industry and now just go to college for CS.

Your degree doesn't matter. It never has.

Damn this place is easy to troll. Just say bullshit then get buttmad when someone asks for a source. Just like the typical trainer.
Rebecca Soddleshaw - Sun, 09 Apr 2017 04:39:58 EST WrfZjkn+ No.94066 Reply
To train for endurance while I am competing in powerlifting would take away from my powerlifting ability.

Long form.cardio is boring and doesn't interest me.
Nigel Pedgefield - Sun, 09 Apr 2017 20:53:11 EST jf7oW54O No.94067 Reply
A degree? LOL dont you mean a ace or acsm certification? You didnt take real college classes you arrogant douche. I did. It took 10 fucking years to finish all my electives, jump off. Youre a child
Nigel Pedgefield - Sun, 09 Apr 2017 20:59:07 EST jf7oW54O No.94068 Reply
Isnt stopping me any. I am bigger than you like I said before. Maybe your low level certification just isnt helping you as much as my real medical degrees.
William Gizzlespear - Sun, 09 Apr 2017 21:07:17 EST /6C7KN2d No.94069 Reply
1491786437596.jpg -(65131B / 63.60KB, 637x407) Thumbnail displayed, click image for full size.
Dont listen to them. OPs taking your advice
Nigel Pedgefield - Sun, 09 Apr 2017 21:38:15 EST jf7oW54O No.94070 Reply
OP will do excellent. I have faith in him.
I mean dude did have the willpower to do 50 pull ups a day, I can work with commitment like that
Phoebe Fanfuck - Sun, 09 Apr 2017 22:25:52 EST ULfQHgVE No.94071 Reply
Could be you are just naturally wiry.
Nigel Pedgefield - Sun, 09 Apr 2017 23:42:28 EST jf7oW54O No.94072 Reply
Yeah everyone is given their own genetics to fight against or use to their advantage. I do not believe anyone is completely limited though.
Cerebral palsy patients maybe
Martha Dangerwell - Mon, 10 Apr 2017 02:47:02 EST 7x16C/ow No.94073 Reply
I never said it didn't effect hypertrophy. Getting large isn't a challenge. It's just increasing volume and bulking.

I've already been your weight before.

Do you know what it is like to train for a very specific weight class?

Do you even lift? Post your numbers.


what the fuck are you talking about.

I have your same level of schooling. And yet I understand how appeal to authority is bunk.
That's just normal logical thought.

Also, PT = Physical Therapy.

I run my own practice.

I laugh people like you out my office daily.
Nigel Pedgefield - Mon, 10 Apr 2017 03:11:05 EST jf7oW54O No.94074 Reply
I can see you will pull a response out of your ass for anything.
How again is this all related to my first statement you have yet to counter with all your apparent wisdom?
Edwin Funkinpirk - Tue, 11 Apr 2017 01:54:19 EST 7x16C/ow No.94078 Reply
assertions made without evidence can be dismissed without evidence.

you're just an angry vegan.
Gorilla ass - Tue, 11 Apr 2017 02:01:44 EST jf7oW54O No.94079 Reply
1491890504312.jpg -(33271B / 32.49KB, 480x360) Thumbnail displayed, click image for full size.
Camel Testicles. Im bored with you and not even vegan
Edwin Funkinpirk - Tue, 11 Apr 2017 02:59:46 EST 7x16C/ow No.94080 Reply
trolling a board where people want to genuinely change for the better.

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.
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

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.

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