• Weightlifting/Bodybuilding V2-General questions and help in here, u mirin?
    3,025 replies, posted
Alright bros time for BB thread v2! This time we’re going to keep the OP a bit shorter since most of you will have individual specific questions that it would be just easier to ask in the thread, so go ahead, don’t be shy! So, working out can have many goals, maybe you just want to get in better shape, live a healthier lifestyle, or you want to be the next Arnold! [IMG]http://i52.tinypic.com/14cvgbp.jpg[/IMG] So, you want to get started in working out? Here’s a quick run through of what you need: 1) Proper Nutrition 2) Lots of sleep 3) Good workout regiment Nutrition: Eat healthy. That’s pretty much it. Cut out the soda, fried and high fat foods. You can have them in moderation but not for every meal every single day. Drink lots of water, eat lots of high protein food like chicken breast and have healthy carbs from vegetables. (this is totally different if you are bulking or cutting, but we can talk about that later) -Nutrition is all about calories in vs. Calories out. If you are trying to gain weight, eat more calories than you burn, but still try to keep it moderately healthy. If you are trying to lose weight, eat less calories than you burn, lots of protein and almost all healthy foods. [B]check nutrition thread for more info[/B] Sleep: You need time to recover. Your muscles need the rest and so do you. Shoot for at least 8 hours a day. Good workout regiment: You need to workout by pushing yourself, not just going to the gym and doing a few easy things and leaving. The last few reps where you are pushing yourself is when you get maximum muscle gains. Here is a beginner’s workout routine Monday: Chest/triceps Tuesday: rest/maybe abs Wednesday: Back/biceps Thursday: rest/maybe abs Friday: Shoulders/legs Saturday: full rest Sunday: full rest The above routine can be tweaked to your liking, but the main point is: train 2 bodyparts per day if you are starting out, rest every 2nd day, etc. Example exercises to do on these days: Chest/tris: -bench (switch these up between incline decline and flat) -incline dumbbell bench (switch these up between incline decline and flat) -chest flys -skullcrushers -close grip bench -tricep extensions/dips Back/bis -wide grip pullups/pulldowns -t bar rows -deadlifts -hammer curls -preacher curls -isolation curls Shoulders/legs -shoulder press -shoulder fly -shrugs -squats -calf raises and for the bodyweight folks Chest/tris: -wide grip pushups -dips -close grip pushups Back/bis -pullups -chinups -wide grip pullups Legs/shoulders -bodyweight squats -single leg squats -handstand pushups -find 2 heavy objects and shrug them (lol) A more advanced routine is: Monday: Chest Tuesday: Back Wednesday: Rest Thursday: Arms Friday: Legs/abs Saturday: Shoulders/traps Sunday: Rest Regarding reps: you should be shooting for one warm-up set, then 3 sets of 6-12 reps. You can do 3 sets of 10, but at the end of the third set you should be barely able to do 8 or so and need a spot for the rest, once you can do the last 10 by yourself, move the weight up. This is a very important part: you always need to be moving the weight up as much as you can, even if it is small increments. You can do drop sets, where you do 10, then drop weight, then do 10 reps again, then drop weight, then do 10, etc. Or supersets, where you do one exercise, and quickly move on to another, then come back to the first one, do a set, repeat, etc. Or pyramids, where you do 12 reps of one weight, then move it up a bit, and do 10, then move it up a bit, and do 8, then continue all the way to 6 reps Make sure you get sufficient rest: between sets you should have 30-60 seconds of rest and between exercises give yourself a bit more time, unless you are supersetting of course If you are just starting working out, make sure you are doing lots of bodyweight exercises, such as pull-ups, dips and push-ups. These will build your strength and help you in the long run. Now, the 3 main exercises are: Deadlifts Squats Bench For each of those, you need to have perfect form. If you are just starting out, start light, get a friend to watch, record it and post it in here, anything really so you can see what you are doing and if it is right or not. You can hurt yourself pretty badly if you do something wrong so it is really important to pay attention to detail. Deadlifts- these work mostly your lower back, legs and abs, great exercise to build strength and mass everywhere [IMG]http://i56.tinypic.com/5xu0c9.jpg[/IMG] Squats- mostly legs, also critical to gain mass/size [IMG]http://i52.tinypic.com/2h5mphx.jpg[/IMG] Bench- Chest, tris, shoulders [IMG]http://i51.tinypic.com/161drfm.jpg[/IMG] If you are working out at home, there are still many things you can do, even without weights. You can do dips, pull-ups, push-ups, handstand push-ups, leg raises and most abs stuff. Even if you have just dumbbells without a bench, you can do shoulder press, curls, dumbbell rows, etc. Possibilities are almost endless when it comes to working out as long as you are willing to put in the time and effort Now, regarding supplements: There are many out there, like protein, creatine, nitric oxide, etc. Each can help you with working out, but don’t expect them to be miracle drugs, and don’t overdo any because there WILL be side effects. Since there are so many, just talk about supplements in this thread. Helpful tips: -have a workout partner, it’s easier to stay motivated and it’s always good to have a spot -have slow controlled reps instead of fast, bad form high weight, you’ll get much better results -post in here Here is a list of bodybuilding thread bros pics and maxes (these include people who have been working out for years, and people who just started) Me (vq35hr) [img_thumb]http://i51.tinypic.com/jfyq01.jpg[/img_thumb] NotMeh [img_thumb]http://img684.imageshack.us/img684/5636/110213123955.jpg[/img_thumb] Binsky [IMG_thumb]http://i573.photobucket.com/albums/ss173/LeaveItToBinsky/P2240100.jpg[/IMG_thumb] Perfumly [img_thumb]http://filesmelt.com/dl/LOLEFTFOOT.jpg[/img_thumb] L34rn [img_thumb]http://img220.imageshack.us/img220/1663/fp2u.png[/img_thumb] Its shortie [img_thumb]http://gyazo.com/9504f7f592e9e026d47b74d5fde9d1f2.png[/img_thumb] Llamallama5 [img_thumb]http://img822.imageshack.us/img822/4352/lolcam.jpg[/img_thumb] iJeax [img_thumb]http://gyazo.com/c515eaf0dc1bffc03a637d0082c5d861.png[/img_thumb] Nokeri [img_thumb]http://img89.imageshack.us/img89/7214/kevinm.png[/img_thumb] Soulbrother [img_thumb]http://i53.tinypic.com/2v92qa8.jpg[/img_thumb] U$O [img_thumb]http://gyazo.com/bc2f1d9b0620f232a7006b70598590b9.png[/img_thumb] SCopE500 [img_thumb]http://img844.imageshack.us/img844/9236/photo1wf.jpg[/img_thumb] AnemoneS2 [img_thumb]http://i529.photobucket.com/albums/dd338/AnemoneS2/eagle.png[/img_thumb] Major Helper [img_thumb]http://img10.imageshack.us/img10/4585/p1020140j.th.jpg[/img_thumb] Oh, and just to finish, here are some hot girls that work out [IMG]http://i53.tinypic.com/2uid5d0.jpg[/IMG] [IMG]http://i52.tinypic.com/2pzd538.jpg[/IMG] [img]http://i52.tinypic.com/2uff75t.jpg[/img] [img]http://i53.tinypic.com/2rps3td.jpg[/img] [img]http://i53.tinypic.com/10nrnrq.jpg[/img] [img]http://i52.tinypic.com/2s8okdx.jpg[/img] So, if you’re working out to impress a girl, to feel better about yourself, or to compete, go ahead and post in here with any questions you might have, what you did at the gym today, etc. PS here is a very useful site that shows a list of exercises and how to do them [url]http://www.exrx.net/Lists/Directory.html[/url] [h2]NO BROSCIENCE[/h2] [h2]Bros, in this thread we want a positive environment. Even if you think it's funny to be a dick, it may discourage some beginners who are just lurking this thread. This thread is here to help everyone in it so don't flame anyone who is giving it their all and following sound advice. If someone has a question, please answer it to your best knowledge and with politeness. [/h2]
mirin' new thread also mirin' first reply
Hm, new thread smell.
ahnuld ahnuld
[QUOTE=NotMeh;28301336]mirin' new thread also mirin' first reply[/QUOTE] repostin from 2nd last post in v1 speaking of ass... (no homo) I think I'm getting a ghetto booty (wait wut) because of all the deadlifts and squats I do, da fuk
Is it weird that my ass is easily the most aesthetic musclegroup on my body
[QUOTE=Perfumly;28301507]ahnuld ahnuld[/QUOTE] "Not many people understand what a pump is. It must be experienced to be understood. It is the greatest feeling that I get. I search for this pump because it means that that my muscles will grow when I get it. I get a pump when the blood is running into my muscles. They become really tight with blood. Like the skin is going to explode any minute. It’s like someone putting air in my muscles. It blows up. It feels fantastic.”" - [b]Arnold Schwarzenegger[/b]
[QUOTE=Perfumly;28301566]Is it weird that my ass is easily the most aesthetic musclegroup on my body[/QUOTE] pics are where
"The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven."
[QUOTE=Perfumly;28301566]Is it weird that my ass is easily the most aesthetic musclegroup on my body[/QUOTE] I believe you so much that pics are not necessary But have you noticed that too? fuarkin ghetto booty [editline]26th February 2011[/editline] [QUOTE=Seith;28301575]"Not many people understand what a pump is. It must be experienced to be understood. It is the greatest feeling that I get. I search for this pump because it means that that my muscles will grow when I get it. I get a pump when the blood is running into my muscles. They become really tight with blood. Like the skin is going to explode any minute. It’s like someone putting air in my muscles. It blows up. It feels fantastic.”" - [b]Arnold Schwarzenegger[/b][/QUOTE] "cumming" - [b]Arnold Schwarzenegger[/b] damnit perfum
[QUOTE=VQ35HR;28301613]I believe you so much that pics are not necessary But have you noticed that too? fuarkin ghetto booty [/QUOTE] I've always had a ghetto booty though, playing catcher in baseball = bodyweight squats for like 2 hours a day.
[QUOTE=VQ35HR;28301613]I believe you so much that pics are not necessary But have you noticed that too? fuarkin ghetto booty [editline]26th February 2011[/editline] "cumming" - [b]Arnold Schwarzenegger[/b][/QUOTE] damnit perfum[/QUOTE] HAHAHA, I remember actually hearing it on his documentry. [editline]26th February 2011[/editline] [QUOTE=Perfumly;28301607]"The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. Let's say you train your biceps, blood is rushing in to your muscles and that's what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven."[/QUOTE] What the fook. I demand that winner, as I posted it first!
Speaking of pumps, I did a high rep low weight arms day yesterday, holy shit I have never had a pump geater than that. I superesetted pretty much everything, it felt like my arms were clamped. I knew what Arnold was talking about.
You didn't post the whole quote bitch
[QUOTE=Seith;28301647]What the fook. I demand that winner, as I posted it first![/QUOTE] fine but he posted the funny part
Can we make no broscience a rule of this section
[QUOTE=Perfumly;28301634]I've always had a ghetto booty though, playing catcher in baseball = bodyweight squats for like 2 hours a day.[/QUOTE] bishes be mirin
[QUOTE=VQ35HR;28301686]fine but he posted the funny part[/QUOTE] Half a winner would do. Speaking of pumps, I seriously hate doing arms. I feel like smacking the weight on the floor and leaving the gym. I never use machines, so when I finally get to do arms, after doing squats and Chin-ups, I feel like my hands are burning. Especially my calluses.
[QUOTE=Perfumly;28301702]Can we make no broscience a rule of this section[/QUOTE] updated
You guys think you got a ghetto booty... I got a huge ass now.
[QUOTE=Seith;28301723]Half a winner would do. Speaking of pumps, I seriously hate doing arms. I feel like smacking the weight on the floor and leaving the gym. I never use machines, so when I finally get to do arms, after doing squats and Chin-ups, I feel like my hands are burning. Especially my calluses.[/QUOTE] Do you do squats chinups and arms on the same day?
[QUOTE=Bleach Qeef;28301741]You guys think you got a ghetto booty... I got a huge ass now.[/QUOTE] Wanna fight about it punk
[QUOTE=Bleach Qeef;28301741]You guys think you got a ghetto booty... I got a huge ass now.[/QUOTE] yeah but you are like 250 pounds of steel I'm only 175 and I already got dat dere gluteus maximus fuarkin deadlifts [editline]26th February 2011[/editline] [QUOTE=Perfumly;28301760]Wanna fight about it punk[/QUOTE] I think bleach can clean and jerk you
Squatting 4 times a week gets you a ghetto booty.
as in the exercise, not actually clean then jerk [editline]26th February 2011[/editline] [QUOTE=Bleach Qeef;28301775]Squatting 4 times a week gets you a ghetto booty.[/QUOTE] don't your legs feel like they're gonna implode on the 4th day? my legs hurt the longest after a good workout, sometimes like 3-4 days how do you do it
[QUOTE=VQ35HR;28301744]Do you do squats chinups and arms on the same day?[/QUOTE] Yeah, I put together squats and arms together. I guess that's also part of the reason why I hate arms as well.
[QUOTE=VQ35HR;28301763] I think bleach can clean and jerk you[/QUOTE] How much would that cost
[QUOTE=Seith;28301835]Yeah, I put together squats and arms together. I guess that's also part of the reason why I hate arms as well.[/QUOTE] At least you're not doing back arms, fuark that would kill. My forearms are already dead after rows and deadlifts, I wouldn't even be able to hold a dumbbell. [editline]26th February 2011[/editline] [QUOTE=Perfumly;28301855]How much would that cost[/QUOTE] free for you bb
Go go new thread! I look out of place there in the OP. Must work to fix that.
[QUOTE=Perfumly;28301855]How much would that cost[/QUOTE] Oh god that was good. Also, new thread looks good. I´m mirin
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