1. Post #1
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    Alright, so this thread shall be about Weightlifting and Bodybuilding. Yes, they are two different things.

    Weightlifting is more focused on strength and such.

    Where as Bodybuilding mostly focuses on physique and appearance.

    I myself do both equally, I don't focus on just strength or just on appearance, I try and get as strong as possible while keeping a proportional, good physique.

    I have been in sports all my life and started working out a few years ago. I usually did cardio sports (water polo, swimming) for a long time, very frequently (5 times a week) so when I started working out I had a six-pack and thought I was ripped :c00l: Cleary half of facepunch is this way right now. Ripped kids who weigh 100 pounds. The other half is fat kids, but that's okay, as long as you are trying to get in shape, I have nothing against you. So, when I started working out, I instantly got addicted to it. I gained a lot of strength and size and still do it 5-6 times a week. I have been only taking protein shakes once in a while, the rest is just eating 5-6 times a day with high calorie healthy foods. Working out is awesome for me because I like how I can always go at any pace I want, at any time I want, and I control every aspect of it (unless there's some asshole on the squat rack for like 2 hours, then I'm fucked :( )



    Right now I'm doing a 2 day split routine, as follows:
    Day 1) Back, bis legs
    Day 2) Chest, triceps, shoulders

    Exercises

    The three main exercises, for weightlifting AND bodybuilding are:

    For all of these: Make sure you start out light, always warm-up, and always have proper form!!!

    Curls- these work mostly your lower back, legs and abs, great exercise to build strength and mass everywhere



    Curls- mostly legs, also critical to gain mass/size



    Curlpress- Chest, tris, shoulders




    ******For every single exercise you do, make sure you are doing it right, and with proper form. Many people that workout get injured just because they do something wrong and do not realise it. Search videos on youtube, or ask the guys in this thread!

    There are MANY other exercises, these 3 are compound exercises (ones that working many muscles at once) so they are essential to any person that works out. The best thing to do is to combine compound exercises with isolation exercises (curls, triceps pull downs, etc.).

    Some good exercises other than the 3 mentioned above are:

    Shoulder press
    Dips
    Shrugs
    Curls
    Skullcrushers
    etc.

    If you are just starting to work out, you should try and get good at body weight exercises first, like pushups, pullups, chinups, etc. Then move on to the weights. These will be used pretty much throughout your whole workout career, since I still do pullups, chinups and dips, except they are weighted (I attach a weight to myself (45 pounds) and do them).

    Also, working out with a friend or workout partner is preferred. That way, you always have someone when you need a spot (help) during an exercise. Most exercises you WILL need someone to help you in the end.

    Supplements

    There are literally thousands of supplements out there. Creatine, protein, Nitric oxide, prohormones(similar to steroids), you name it. I do not recommend ANYTHING other than good ol protein, and make sure it's just whey. Many supps will fuck with your body and the benefits you see with them will not be worth it in the long run! Just stick to protein.

    Rep Ranges

    For each exercise you do, it is optimal to do 3 sets of 10. If you are going for strength, do 3-6 reps per set and make sure you are pushing yourself. 6-10 is for size gains, and 10-14 is for endurance (leaning).

    There is alo the 1RM (One rep max) where you try and push yourself to do one of a certain weight, much higher than you can do reps with. Be careful when doing this and make sure you have a spot and aren't pushing yourself TOO hard. My current 1rm's:

    Deadlift: 315
    Bench:200
    Squats:275

    Right now I am around 150 lbs, low bodyfat.

    Please, keep the discussion down mostly to weightlifting and not cardio. Try to only talk about cardio in a small fashion, not asking how much you should run or swim, etc. Cardio is awesome but all the previous workout threads have pretty much turned into cardio discussion so hopefully this one stays on track with the free weights and such. Oh and if you ever need workout advice, don't go to sites like bodybuilding.com, they are like the 4chan of working out. If you want real advice, go to this thread or probably Ironaddicts.com

    So guys, as an introduction, please post your :

    1RM for the 3 main exercises
    Bodyweight
    How long you've been working out
    Why you workout

    Post here about: Questions you have regarding working out
    Questions you have regarding weightlifting/bodybuilding
    Updates on your progress
    etc.


    PM iJeax if you want Vince Delmonte's No Nonsense Muscle Building Ebook
    make sure you thank him though
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  2. Post #2
    HUGE RACIST
    TH89's Avatar
    January 2005
    16,350 Posts
    I ate 4 cups of whey powder and I still don't have any muscles what am I doing wrong
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  3. Post #3
    Dennab
    June 2010
    7,068 Posts
    I'm in weight training class at my school, I hope I can get quite a bit stronger, but I doubt it'll be that useful
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  4. Post #4
    Gold Member
    8BitLord's Avatar
    April 2009
    2,615 Posts
    I ate 4 cups of whey powder and I still don't have any muscles what am I doing wrong
    You're posting on here.
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  5. Post #5
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    I ate 4 cups of whey powder and I still don't have any muscles what am I doing wrong
    did you workout after

    Edited:

    I'm in weight training class at my school, I hope I can get quite a bit stronger, but I doubt it'll be that useful
    Never doubt what you can do! It just takes time, like everything else.
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  6. Post #6
    EvilSquirrel's Avatar
    January 2008
    266 Posts
    I'd love to get into shape but I never had the time to give equal priority to exercising and academics. :saddowns:
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  7. Post #7

    April 2010
    737 Posts
    let's hope the alpha male zyzz doesn't show
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  8. Post #8
    Carbon Knight's Avatar
    August 2009
    3,812 Posts
    I just do 25 pound curls 50 times on each arm.

    That's about the extent of my exercise regime.
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  9. Post #9
    HUGE RACIST
    TH89's Avatar
    January 2005
    16,350 Posts
    did you workout after
    Did I what now
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  10. Post #10
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    let's hope the alpha male zyzz doesn't show
    It wasn't the real zyzz, it was just a troll pretending to be him. Besides, the real zyzz took roids anyways, fuck that.

    Edited:

    I'd love to get into shape but I never had the time to give equal priority to exercising and academics. :saddowns:
    Can't you find just 3-5 hours a week to do some working out?

    Edited:

    Did I what now
    there's your problem
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  11. Post #11
    Gold Member
    Tahrok's Avatar
    March 2007
    1,173 Posts
    Exercising regularly makes you feel great.
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  12. Post #12
    Gold Member
    8BitLord's Avatar
    April 2009
    2,615 Posts
    I've got a workout machine, some gold's gym thing, it's nice, I use it once a day and after 2 months I've gotten damn good results.
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  13. Post #13
    Gold Member
    Ragy's Avatar
    April 2009
    2,463 Posts
    I've been working out for about five months. Gained a little muscle mass, but not much. The only thing that has gone up is my strength. After five months, I would expect more muscle. I must be doing something wrong. My 1RM is around 200 lbs, yet I'm still pretty 'small' in muscle terms for the amount of time I've been working out (three to four times a week).
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  14. Post #14
    Dennab
    June 2010
    7,068 Posts
    My max for bench press is only 95, which I don't think is bad for being a Facepunch nerde and only having 4~ weeks of not everyday weight training
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  15. Post #15
    Gold Member
    TamTamJam's Avatar
    December 2008
    5,290 Posts
    I've been working out for about five months. Gained a little muscle mass, but not much. The only thing that has gone up is my strength. After five months, I would expect more muscle. I must be doing something wrong. My 1RM is around 200 lbs, yet I'm still pretty 'small' in muscle terms.


    Incidently, I was just watching "The Longest Yard" on TV, and it was at the part where they replaced the guards steroids with estrogen pills.
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  16. Post #16
    "We should allow child labor overseas ...the sweatshop is what is saving the 9 year old worker"
    Pepin's Avatar
    April 2007
    6,864 Posts
    Anyone thinking about trying some diet pills out to lose weight should not try them. I was trying to lose weight for a sport and has using Hydroxycut Hardcore. Over 300mg of caffeine a day from that. The experience isn't very nice.
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  17. Post #17
    Carbon Knight's Avatar
    August 2009
    3,812 Posts
    I hear that does funny stuff to your balls.
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  18. Post #18
    Gold Member
    Ragy's Avatar
    April 2009
    2,463 Posts
    I'm not into taking pills or anything other than protein.
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  19. Post #19
    Gold Member
    lum1naire's Avatar
    October 2008
    6,707 Posts
    can I just do pushups and situps and get buff as fuck plz i dont want to go outside my room
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  20. Post #20
    Gold Member
    Tahrok's Avatar
    March 2007
    1,173 Posts
    pills

    Incidently, I was just watching "The Longest Yard" on TV, and it was at the part where they replaced the guards steroids with estrogen pills.
    Using pills is the easy way out. Don't do that.
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  21. Post #21
    Gold Member
    TamTamJam's Avatar
    December 2008
    5,290 Posts
    Sometimes I think about going to the gym, but then I think again about how I'll look in there, some skinny facepunch geek using a benchpress..
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  22. Post #22
    drake's Avatar
    June 2010
    547 Posts
    what does that powder shit do to people who don't have proper diets
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  23. Post #23
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    Anyone thinking about trying some diet pills out to lose weight should not try them. I was trying to lose weight for a sport and has using Hydroxycut Hardcore. Over 300mg of caffeine a day from that. The experience isn't very nice.
    Like I said in the first post, any supplements other than protein are not very good for you and are just overpriced.
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  24. Post #24
    drake's Avatar
    June 2010
    547 Posts
    i need to fix my 100m times, 12 seconds is embarassing
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  25. Post #25
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    I've got a workout machine, some gold's gym thing, it's nice, I use it once a day and after 2 months I've gotten damn good results.
    Awesome, does it have real weights or is it just those resistance things? No matter what, you should try switching up with free weights, machines very often do isolation exercises, and you should try and get some compound in.
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  26. Post #26
    Dennab
    June 2010
    7,068 Posts


    Incidently, I was just watching "The Longest Yard" on TV, and it was at the part where they replaced the guards steroids with estrogen pills.
    Do those have any drawbacks? Like how steroids have to be taken FOREVER or else you lose your muscle (thats what i heard if thats wrong then I'm sorry)
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  27. Post #27
    3picFail's Avatar
    May 2010
    2,069 Posts
    I bet zyzz is going to return just for this thread.
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  28. Post #28
    Mogadishu's Avatar
    August 2010
    140 Posts
    I ate 4 cups of whey powder and I still don't have any muscles what am I doing wrong
    Everything.
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  29. Post #29
    Gold Member
    TamTamJam's Avatar
    December 2008
    5,290 Posts
    what does that powder shit do to people who don't have proper diets
    My dad took some protein powder thing, and ate as much food as he could, and he pretty much turned into Hulk, but then he stopped using it for a few months since he was strapped for time and cash, and now he's lost ~50 pounds in muscle mass.
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  30. Post #30
    Gold Member
    Ragy's Avatar
    April 2009
    2,463 Posts
    Sometimes I think about going to the gym, but then I think again about how I'll look in there, some skinny facepunch geek using a benchpress..
    Everyone in any gym started out just like you. Don't be embarrassed at all.
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  31. Post #31
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    Sometimes I think about going to the gym, but then I think again about how I'll look in there, some skinny facepunch geek using a benchpress..
    Don't worry man! Everyone was at one point like that! When I see skinny kids doing cardio and stuff when they should be trying to bulk up-that's hilarious.

    BUT when they're at the gym, even doing JUST the bar for all their exercises, but using proper form, and you can see they're trying, I have lots of respect for them. No one will laugh at you or put you down. And if you see someone much bigger than you- jus think, one day you could possibly be like that!
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  32. Post #32
    Gold Member
    8BitLord's Avatar
    April 2009
    2,615 Posts
    Awesome, does it have real weights or is it just those resistance things? No matter what, you should try switching up with free weights, machines very often do isolation exercises, and you should try and get some compound in.
    Real weights, 20 pounds each weight, 15 weights in total and each workout has different amounts of resistance on each weight.
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  33. Post #33
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    Do those have any drawbacks? Like how steroids have to be taken FOREVER or else you lose your muscle (thats what i heard if thats wrong then I'm sorry)
    They fuck with your body. Not as bad as steroids, but anything that messes with the body's natural processes is not good.

    Edited:

    My dad took some protein powder thing, and ate as much food as he could, and he pretty much turned into Hulk, but then he stopped using it for a few months since he was strapped for time and cash, and now he's lost ~50 pounds in muscle mass.
    I take protein powder on and off, and I never ever lose weight from it. Maybe he lost the weight because he stopped working out?
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  34. Post #34
    Gold Member
    Tahrok's Avatar
    March 2007
    1,173 Posts
    Sometimes I think about going to the gym, but then I think again about how I'll look in there, some skinny facepunch geek using a benchpress..
    To be honest I once felt the same way. After a while of getting in the routine you realize that nobody bats an eyelash.
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  35. Post #35
    Gold Member
    W00tbeer1's Avatar
    July 2008
    3,130 Posts
    Hopefully this will make me be alpha.
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  36. Post #36
    EvilSquirrel's Avatar
    January 2008
    266 Posts
    Sometimes I think about going to the gym, but then I think again about how I'll look in there, some skinny facepunch geek using a benchpress..
    Go with your friends. Doesn't look so awkward when there are 2 or 3 skinny nerds running around in a gym.
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  37. Post #37
    Gold Member
    Robot Jesus's Avatar
    August 2010
    1,290 Posts
    http://www.facepunch.com/showthread.php?t=944193

    This one seems perfectly fine.
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  38. Post #38
    Gold Member
    TamTamJam's Avatar
    December 2008
    5,290 Posts
    They fuck with your body. Not as bad as steroids, but anything that messes with the body's natural processes is not good.

    Edited:



    I take protein powder on and off, and I never ever lose weight from it. Maybe he lost the weight because he stopped working out?
    Yes, as I said, times are tough and he was strapped for time working 12 hour night shifts.
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  39. Post #39
    VQ35HR's Avatar
    May 2010
    3,141 Posts
    Go with your friends. Doesn't look so awkward when there are 2 or 3 skinny nerds running around in a gym.
    hahahahah I think that looks more awkward actually, but you'll probably FEEL less awkward because of it

    and anymore than 2 people working out together usually fucks up the whole workout due to resting time and such
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  40. Post #40
    Gold Member
    TamTamJam's Avatar
    December 2008
    5,290 Posts
    Ah, this is the stuff my dad used:
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