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Post #1
"It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
-Socrates
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."
-John F. Kennedy
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.
Monthly new thread, I mostly copied/pasted from Binksy's OP because yeah things are fine as is.
Here are the old threads:
V. 1 http://www.facepunch.com/threads/100...uilding-Thread
V. 2 http://www.facepunch.com/threads/106...n-here-u-mirin
V. 3 http://www.facepunch.com/threads/1092941
Buy Supps from here
http://www.truenutrition.com/
"why not just get it from true nutrition for cheaper........... and pick your own flavour out of like 50 . or just eat normal meat instead of being an idiot!!!!!!!!!!!!"
-Casus
Read this thread FIRST if you are a beginner:
Shit you need to know because you are gay as fuark
http://www.facepunch.com/threads/1094249
Oh, here's Casus
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Def
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Strong lifts 5x5, If you don't do this program I will kill you.
Edited:
Dat new thread smell.
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curls/pushups in the squat rack 30x5
aesthetics
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Lol:
Lol
Lol
Lol
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The links to the old threads are no longer working. Besides V 3 obv.
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Jump rope = Burn body fat.
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Im not sure whether to do this or SS for my bulk....
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I prefer SS. It doesn't make a real difference anyways, choose what you like most.
Also,
http://www.elitefts.com/documents/size-strength1.htm
http://www.elitefts.com/documents/size-strength2.htm
Brilliant reads.
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first psot
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1st page here I come
tomorrow is full-body friday, yay!
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First link isn't working for me?
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worst thread title ever!!! why not make it " i wanna look like the guy from fight club" instead >:[
Edited:
best routine for beginners is ( imo ) ss of the practical programming variety
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Some good points but he ripped some parts straight out from is ass.
"Developing and increasing strength—for the majority of males past puberty—requires an increase in muscle mass (i.e. the development of “bigger” muscles). A small group of men are capable of developing strength with small increases in their muscle mass because their bodies are more “efficient” at lifting heavy weights. This group may not develop as much mass through their weight training. However, both groups need to increase their muscle mass to increase their maximal strength."
BTW how much can I expect to lose fluid weight if I stop using creatine? I've been using around 5 grams a day.
And another question. I hurt my shoulder during the weekend and it starts to hurt while doing shoulder press or bench. That's why I've done squats (hit 132,5kg yey) and deads and some random machines for the past two days. I feel like working out, but I can't do pushing exercises and if I work legs today, that'd be three days in a row. What should I do? I have no time to go to gym tomorrow so it'll be a rest day for sure. My legs are merely very slightly sore. Should I squat?
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I changed the title ~_~
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Should I switch to one of those 5 x 5 workouts?
I've been lifting for like 6 months now.
I'm currently doing this routine, and I've been doing it for 2 months now-
Monday: Chest/biceps
4 sets Incline Dumbbell Press, 8-10 reps
3 sets Bench Press, 8-10 reps
3 sets Incline Flies, 8-10 reps
3 sets Chest Dips until failure
3 sets Barbell Curls, 8-10 reps
3 sets Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs
4 sets Squats 8-10 reps
3 sets Lunges 8-10 reps
3 sets Leg Press 8-10 reps
3 sets Leg Extensions till failure
3 sets Leg Curls 8-10 reps
Wednesday: Shoulders/triceps
4 sets Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets Front raises 8-10 reps
3 sets Lying Rear Delt Raises 8-10 reps
3 sets Close-Grip Bench Press 8-10 reps
4 sets Pulldowns 8-10 reps
3 sets Skullcrushers 8-10 reps
Thursday: Back
3 sets Lat Pulldowns 8-10 reps
4 sets Deadlifts 8-10 reps
3 sets Bent Over Rows 8-10 reps
3 sets Dumbell Rows 8-10 reps
3 sets Hyperextensions 8-10 reps
Edited:
As for fullbody, I do wrestling one a week.
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needs more volume
and make sure to do 20+ reps on each set
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noooooooooooooooooo
Edited:
dummmm twollll
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Stop
trolling
notmeh
>:(
And why would you do chest/bi on the same day but exclude tri/shoulder
nigga you aint makin no sense
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Arnold is numero uno.
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hi
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massel.
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I bench 175 weigh 138 and squat 275
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Wrong thread BRO http://www.facepunch.com/threads/1063679
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I hate it when I haven't realized the thread I've been reading has been closed and I open the saved tab like half a dozen times before realizing it's not of any use. Thread post limits suck.
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Not a limit, large threads get automatically closed each month
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Fuck I've been taking Creatine every day for the past while, But I can't remember when I started taking it.
Should I stop for a month or two?
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stop it before the effects take hold
my friend was on creatine for 2 months before he stabbed his family to death...with the creatine scoop. Please be safe
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To late man, OH FUCK.... shit everyones dead man what the FUCK.
Fuck this shit man, burning this shit down, can't leave clues.
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for some reason i cant fucking quote but @ itwasnicetoknow
doMonday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
for a couple of months until you have really good form and decent lifts, so like ~3-4 months and then you can try out mad cow intermediate
Edited:
5-10 lbs of water and if your shoulder hurts you prob dont want to do squats ( unless its minor then you could ignore it i guess) unless you want to do armless squats. alot of leg stuff puts stress on the shoulder
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I'm in the fitness center at school now but I'm to pussy to attempt the bench press, it will get topped off with me looking like a jackass.
I need to practice with stuffed animals.
Once I figure out my how big of a loser I am I'll set up a proper workout.
Right now, I just do around 10 minutes of cardiovascular shit then circulate around leg press, ab crunch, and some other workouts so I can become familiar with them.
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do the routine i said in the above post u pussy start with the bar and slowly add weight until you find a working 5rm
Edited:
and whats your height and weight
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He stated a fact. Every male on earth has experienced a simultaneous increase in both mass and strength when they first started. The "science" of hypertrophy, on one leg, is that when it occurs it's when the body is unable to cope, so it evolves. So basically, he was right. There is an obvious relation between the two.
The reason I like this, is because this talks about me. I haven't gained an ounce since I have started lifting for strength.
Now, about your shoulder, give it more rest. I'd say ditch squat for another week.
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Well i doubt an average joe's muscle contraction capability and energy production could be at its physical maximum level without training. I'm pretty sure there's another reason for why people gain so much muscle when they begin training.
He talks about me too then. I switched from 3x8-12 to 5x5's just around a month ago and my 5 rep squat went up 12.5 kilos, and I've been maintaining the same body weight all the time. And that can't be noob gains anymore, and my technique hasn't changed radically either. And I know lots of guys too from my gym who've gained lots of strength without gaining mass (mainly no mass because they're afraid of getting fat and don't eat much, but some aim for pure strength for wrestling and competing).
Squat is pretty much the only workout that does not make the shoulder it hurt.
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Anyone else here absolutely hate working arms?
fuck them curls man
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in a month or two people will be posting shit loads about wanting to look good for summer and never read the op of this thread but will click it because subtitle :'(
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Not sure where you grabbed the first paragraph, but this subject is pretty complex, and it's not 100% understood.
Without knowing your reasons, I'd guess and say you probably maxed, as he said, the amount of mass you could acquire in your previous program, so the reason you are gaining with the new program doesn't contradict what he said, it explains it. Gained maximum mass in conjunction to the amount of strength you had using your previous program... you get how it works according to him.
Also, the fact you gained 12.5kg is pretty normal for a routine you switched to a month ago. This could be your cns doing it's magic, or sub-maximal weights etc.
And I highly doubt getting fat is a requirement. It's a requirement for beginners maybe, because they can't understand what REALLY EATING means.
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The Saxon Trio's diet; Arthur Saxon is their most famous member. He reached 200lbs, pre-roid era.
"For breakfast they ate 24 eggs and 3 pounds of smoked bacon; porridge with cream, honey, marmalade and tea with plenty of sugar. At three o'clock they had dinner: ten pounds of meat was consumed with vegetables (but not much potatoes); sweet fruits, raw or cooked, sweet cakes, salads, sweet puddings, cocoa and whipped cream and very sweet tea. Supper, after the show, they had cold meat, smoked fish, much butter, cheese and beer. Following this they had a chat and at one o'clock went to bed."
taken from Chaos and Pain
Just show this to every skinny fucker crying that he can't gain muscle.
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I'll try that.
Winner x 5
Agree x 3
Funny x 2
Dumb x 2
Useful x 1
Optimistic x 2
Disagree x 8
