1. Post #1
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts

    "It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
    -Socrates




    This is the general weightlifting/bodybuilding thread. Feel free to ask questions for exercises and such.

    General tips:

    Proper amount of reps in terms of ascertaining goals:
    strength ~1-5
    mass ~6-12
    endurance ~12+

    In order see the optimum progress get a good amount of sleep and eat a lot of the right foods (if you have questions post your current diet and ask for advice accordingly).

    Proper form is very important to lifting as well. Not only are you denying yourself the best possible work out by ignoring form but you are also putting yourself at risk for injury. If you have questions about form post videos of yourself for critique or you can try to ask, just be sure to explain yourself clearly or it won't do any good.

    The old thread got locked and VQ wasn't on so I took the liberty of setting this thread off. It's not a big deal so don't make it one.


    Here are the old threads:
    V. 1http://www.facepunch.com/threads/100...uilding-Thread
    V. 2http://www.facepunch.com/threads/106...n-here-u-mirin
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  2. Post #2
    Jah'maaun's Avatar
    December 2009
    1,370 Posts
    Is there anything I should do to adjust my diet? I'm looking to gain some more weight while building more muscle. I'm 5'10 1/2 and 130 pounds.

    Breakfast is usually 2 slices of whole grain toast and 3 scrambled eggs
    Lunch is whatever is served at school which is usually some petty meat and some vegetables like corn or potatoes but will soon change to what I want because of school ending in just a few days
    Snack when I get home is something like peanut butter on some crackers and 2 hard boiled eggs
    Dinner is always a meat and vegetables with most likely some potatoes
    Sometimes I snack a little before bed maybe some more peanut butter smeared on crackers
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  3. Post #3
    Folgergeist's Avatar
    December 2010
    1,077 Posts
    Just eat when hungry and get a lot of protein. You should develop a huge appetite from weight lifting so just don't worry about it.
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  4. Post #4
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    Is there anything I should do to adjust my diet? I'm looking to gain some more weight while building more muscle. I'm 5'10 1/2 and 130 pounds.

    Breakfast is usually 2 slices of whole grain toast and 3 scrambled eggs
    Lunch is whatever is served at school which is usually some petty meat and some vegetables like corn or potatoes but will soon change to what I want because of school ending in just a few days
    Snack when I get home is something like peanut butter on some crackers and 2 hard boiled eggs
    Dinner is always a meat and vegetables with most likely some potatoes
    Sometimes I snack a little before bed maybe some more peanut butter smeared on crackers
    Just like Folger said you should eat more. Except you want to probably eat even when you're not hungry. Just eat loads of protein and nutrient rich foods don't waste stomach space on empty calories and shit
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  5. Post #5
    Angry Pineapple's Avatar
    March 2010
    1,502 Posts
    Is it a good idea to alternate between Endurance/Strength lifting? As that's what I've been doing, alternating every week or so
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  6. Post #6
    Folgergeist's Avatar
    December 2010
    1,077 Posts
    I can't see any hurt in it. Just might not bulk up as much
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  7. Post #7
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    Is it a good idea to alternate between Endurance/Strength lifting? As that's what I've been doing, alternating every week or so
    Why don't you just work on the in between? Like do between ~5-8 reps... That's what a lot of people do. It's the happy medium between the two and you bulk up a good deal from it too
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  8. Post #8
    Gold Member
    Stud Muffin's Avatar
    April 2008
    1,038 Posts
    Binsky, what are your stats?
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  9. Post #9
    Dennab
    April 2010
    5,256 Posts
    Binsky, what are your stats?
    His stats are as follows:

    Single
    Mocha chocolate skin
    7 inches
    gay as fuark
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  10. Post #10
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    that's all you need to know, really
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  11. Post #11
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Goddamn it, I never knew getting enough protein was such a challenge.
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  12. Post #12
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    Let me help you with that, bb ;)
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  13. Post #13
    Angry Pineapple's Avatar
    March 2010
    1,502 Posts
    Why don't you just work on the in between? Like do between ~5-8 reps... That's what a lot of people do. It's the happy medium between the two and you bulk up a good deal from it too
    I'll give it a try

    EDIT: More: So do 5-8 reps of the highest weight i can(in good form)?
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  14. Post #14
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    Yessir. The last two reps should be hard to complete. That's just a general thing to make sure you're pushing yourself
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  15. Post #15
    Angry Pineapple's Avatar
    March 2010
    1,502 Posts
    Yessir. The last two reps should be hard to complete. That's just a general thing to make sure you're pushing yourself
    Alright. Thanks
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  16. Post #16
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    No prob

    Edited:

    Binsky, what are your stats?
    What stats do you want to know?
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  17. Post #17
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    12,137 Posts
    ~binsky where is the thread content this is terrible kill urself~
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  18. Post #18
    Carbo's Avatar
    March 2011
    1,206 Posts
    Retoasting

    Help guys :( at the local gym I can only do the following because they are gay fags that wont let me lift freeweights because I'm 12. And this is the only gym I can go to. I am currently being a machine fag.

    Guided benchpress (Can incline and decline)
    Guided squat
    Guided military press
    Maybe guided bent over rows (Same problem as deadlift)
    Chin ups
    Dips
    I'm not sure if I can dead lift on the guided machines (Which is a barbell that can only be moved up and down)
    Weighed decline crunches

    BTW guided = Smith machine

    Uhmm as for diet this is gonna be a tough one. My mom insists everything she buys is healthy which is high fat meat, simple carbs and canned/packaged food (Supermarket fast food) I can't buy shit, I never get money. WHAT DO? I also can't use whey or anything. I'd Imagine I can eat whatever I want, being a 12 year old extreme ectomorph...

    Current body pics




    Goal body: 150 lean by age 15, I'm turning 13 in 2 months, I am currently 112 pounds 5"7-5"8 range

    So yeah can you guys help me make a schedule for lifting and nutrition tips even though I'm forced to eat shit
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  19. Post #19
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    12,137 Posts
    tell them to s your d and that guided stuff is for sissy ladies
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  20. Post #20
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    ~binsky where is the thread content this is terrible kill urself~
    Deal w/ it

    I don't think we need a huge wealth of info anyway in the OP. I linked to the old ones if anyone wants to read up on stuff, however, a majority of people never read the OP and end up just asking

    SOOOOOOOOOOOO

    Edited:

    Also, how do you guys get people to take naked pictures of you??? No one ever does that for me :(
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  21. Post #21
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    12,137 Posts
    I setup a tripod ~duh~
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  22. Post #22
    Gold Member
    Binsky's Avatar
    April 2009
    3,436 Posts
    You're just full of ideas
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  23. Post #23
    Bleach Qeef's Avatar
    June 2007
    1,672 Posts
    lol I made another log @bb.com

    hopefully this time i'll keep updating it lol

    http://forum.bodybuilding.com/showth...hp?t=135010651
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  24. Post #24
    Carbo's Avatar
    March 2011
    1,206 Posts
    Answer my question you figs :(
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  25. Post #25
    caaaasus's Avatar
    April 2011
    567 Posts
    Answer my question you figs :(
    the biggest freshman i know are football players. ( join football team and eat alot )
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  26. Post #26
    Dennab
    April 2010
    5,256 Posts
    Answer my question you figs :(
    What question you little gaybutt?

    About your diet? LMAO. The only principle you need to be following with your diet is: Protein with every meal and lots of food.

    Your mum buys high-fat cuts of meat... So? Let me let you in on a little sekrit that few people know: dietary fat doesn't make you fat. You need good amount of various types of fat in your diet for a variety of important health and hormonal functions, one of those functions being the ever important Testosterone production. I'm not saying go start eating gallons full of fat, but don't be afraid of incidental fat intake from eating meat or eggs. etc.

    So don't be scared of the fat red meat, personally I alternate between steak and chicken for lunch every day.

    You also need to consume a fair bit of carbs if you want to build muscle anytime this century. White rice is quite possibly the best source of carbs out there, so go buy a bag of the good stuff and do yourself a favor by cooking a large batch up on monday or some shit so you can eat it with meals for the rest of the week. Oatmeal is another staple if you handle it well (some people don't, some get bloat from it etc).

    Avoid large concentrated doses of sugar (i.e soft drink etc) except post-workout, chocolate milk is one of the best PWO drinks ever. Add a scoop of whey for extra protein if you feel like it.

    Don't be afraid of the occasional fast food like pizza or kebabs whatever. Mcdonalds is kind of gay because they combine trans-fats (trans fats are the evil of the nutrient world, they are the only kind of fat that is actually EVIL. These guys are worse than bowser, they tied peach up and DP'd her anus while mario watched and cried like a bitch) with sugars to wash it down with.
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  27. Post #27
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Listen to this man.
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  28. Post #28
    Carbo's Avatar
    March 2011
    1,206 Posts
    Alright, thanks man. Anybody know a good workout plan according to my gym?
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  29. Post #29
    Dennab
    April 2010
    5,256 Posts
    Alright, thanks man. Anybody know a good workout plan according to my gym?
    Machines aren't necessarily bad outright, as Seith has pointed out before, they can actually be potentially superior in terms of hypertrophy.

    PM casus for a gay as fuark plan. Personally if I were you I'd look at trying to find a better gym as soon as you can, or start working on a home gym.
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  30. Post #30
    Carbo's Avatar
    March 2011
    1,206 Posts
    For reference, my mom usually cooks one of the following for dinner
    Ye ole whole chicken and potatoes
    Spagetti
    Stirfry
    Rice
    BBQ steak or chicken
    Lunch is
    Spagetti (Or other pasta)
    Deli meat sammich
    Shitload of fruit or veggies
    Processed stuff (Canned, etc.)
    Breakfast is
    A few fruits
    Candy cereal
    Normal cereal

    Usually water milk or sugar juice with everything

    I guess it's not that bad, but snacks get me, I'm always hungry and the only stuff available between meals is supermarket fast-food shite. I almost always eat the above meals but it can differ to be worse eg. Kraft dinner for everything.

    Edited:

    And for another reference as a whole (That I can use) my gym got
    Sitting benchpress
    Shoulder press
    45 degree angle leg press
    Pec flys
    Lat pulldown
    Cable crossovers
    Cable tricep pulldown
    Leg extensions
    Back of leg extensions
    Assisted dip and pullip
    Chin up gym
    90 degree angle situo bench (Crunches with 15 pounds yo)
    And ye ole smith machine

    Maybe missing some
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  31. Post #31
    Gold Member
    NotMeh's Avatar
    July 2008
    8,436 Posts
    Sitting benchpress
    how the fuck...
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  32. Post #32
    caaaasus's Avatar
    April 2011
    567 Posts
    Machines aren't necessarily bad outright, as Seith has pointed out before, they can actually be potentially superior in terms of hypertrophy.

    PM casus for a gay as fuark plan. Personally if I were you I'd look at trying to find a better gym as soon as you can, or start working on a home gym.
    youre going to mislead people by saying that gay as fuark part!!
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  33. Post #33
    Carbo's Avatar
    March 2011
    1,206 Posts
    how the fuck...
    You sit down and grab 2 handles on each side of you then lift out and retune with the selected weight, it's a machine
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  34. Post #34
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Chest/tri routine for mass please?
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  35. Post #35
    Gold Member
    sp00ks's Avatar
    January 2008
    12,058 Posts
    @carbo:
    How about you do the cooking yourself? Ask your mom if you can do the shopping and buy chickens erryday.
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  36. Post #36
    Folgergeist's Avatar
    December 2010
    1,077 Posts
    Edited:

    Chest/tri routine for mass please?
    Dumbbell Flyes for chest and dips for triceps

    Edited:

    or dumbbell kickback for triceps
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  37. Post #37
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Edited:



    Dumbbell Flyes for chest and dips for triceps

    Edited:

    or dumbbell kickback for triceps
    I'll be sure to include that in a routine.
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  38. Post #38
    caaaasus's Avatar
    April 2011
    567 Posts
    "hey casus give me a routine , not like it matters because ill ignore what you say"
    n1
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  39. Post #39
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    "hey casus give me a routine , not like it matters because ill ignore what you say"
    n1
    Chil mang!

    I didn't see ur post, should I do Practical Programming?

    And that doesn't seem like much.

    3x5 Squat
    3x5 Bench press / Press (Alternating)
    Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

    That's one days workout? but but but...?
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  40. Post #40
    caaaasus's Avatar
    April 2011
    567 Posts
    but what
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