[QUOTE=Bftony;27617136]Not as awful as people that work out for atleast a year, NEVER work legs, curl/bench everyday and then you see them occupying the squat rack for atleast 45 minutes doing curls and military presses or doing skull crushes on the benchpress. It's fucking ridiculous.
Whoever does olympian barbell curls in the fucking squatrack should be shot at sight.[/QUOTE]
I actually laughed, it's so sad but so true :'(
Music(I try not to since I like talking to people):
Dance/trance
Punk hardcore
Electronic hardcore
Dubstep
Drum and bass...
...in fact anything that isn't the top 40 that usually gets played in the gym :P
im turning into the guy that nevers works out his legs, not cuz i dont want too but cuz of knee problems and ITS PISSING ME OFF. i like working out my legs :(
Get some therapy on your knee then.
Taking pictures of yourself in the mirror is harder than it looks.
[QUOTE=Bftony;27617136]Not as awful as people that work out for atleast a year, NEVER work legs, curl/bench everyday and then you see them occupying the squat rack for atleast 45 minutes doing curls and military presses or doing skull crushes on the benchpress. It's fucking ridiculous.
Whoever does olympian barbell curls in the fucking squatrack should be shot at sight.[/QUOTE]
I do them at the squat rack because when I do my biceps, the squat racks are empty.
[QUOTE=shemer77;27619943]im turning into the guy that nevers works out his legs, not cuz i dont want too but cuz of knee problems and ITS PISSING ME OFF. i like working out my legs :([/QUOTE]
Have you seen a doctor? They might be able to help some.
[QUOTE=NotMeh;27603528]unless you want to turn into a skinnyfat lard I suggest you drop that to 4000 or something
[editline]23rd January 2011[/editline]
how the fuck do you manage to get 5000 calories anyway?
I probably can't do that without throwing up a few times[/QUOTE]
bulk then cut, if you bulk properly you won`t be skinny fat, just chubby, then get rid of the fat and then you`re just muscular, i do 5000 calories and it`s really not that hard lol
[editline]24th January 2011[/editline]
[QUOTE=sam.clarke;27604447]5000 cals? I know how arrogant this sounds but I've got more size than both of you and i don't need to eat that much. Its quality more than quantity, boosted by supplements too. I'd say I'm eating 3500 at the most and I'm steadily gaining lean weight. Just train hard, back off the cardio a little, eat well and you'll see the results over time.[/QUOTE]
I eat 5000 calories a day and I`m at around 180 right now. It has nothing to do with the quality of the calories (after you get all your nutrients and proteins, and that most of it is from complex carbs and fats).
You need to eat a lot to gain a lot, you will keep being the weight you are at right now if you keep eating like that
[editline]24th January 2011[/editline]
[QUOTE=NotMeh;27609800]I want Josef Rakich's body:
[img_thumb]http://www.simplyshredded.com/wp-content/uploads/2010/05/dd-Copy-150x150.jpg[/img_thumb]
[img_thumb]http://s3.vpimg.net/vodpod.com.videos.thumbnail/3582473.medium160.jpg?1[/img_thumb]
wimminz will be all over me
I doubt he's natty but if that's achievable without roids I'll be happy.
[editline]23rd January 2011[/editline]
This. What the hell kinda excuse is that?[/QUOTE]
yo binksy sorry to hear about your gf its okay shes a ho anyways youre a champ
oh and that josef guys definitely juiced
lol, 10 years of complete dedication diet and training would give you a body like that
can`t believe some people think that he is natty, sorry to burst your bubbles bros but you probably won`t get that for 5-10 years if you`re natural and that`s with extreme dedication
[editline]24th January 2011[/editline]
[QUOTE=NotMeh;27612272]He could have easily just bulked a fuckton and then cut to around 6% or whatever BF he is and that is actually very possible.
What I'm doubting is how he did that in just 2 years.[/QUOTE]
bulking and cutting isn`t as easy as you think lol
[editline]24th January 2011[/editline]
[QUOTE=L34rn;27618294]hey, i said i'd post earlier so here i am, taken today
[URL=http://img52.imageshack.us/i/fpbb.png/][img_thumb]http://img52.imageshack.us/img52/273/fpbb.png[/img_thumb][/URL]
Uploaded with [URL=http://imageshack.us]ImageShack.us[/URL][/QUOTE]
nice arms bro
work on the lats
[QUOTE=NotMeh;27603528]unless you want to turn into a skinnyfat lard I suggest you drop that to 4000 or something
[/QUOTE]
Didn't notice this earlier
How could I become skinnyfat on 5k calories a day when I'm already way more muscular than your average skinnyfat guy
[editline]24th January 2011[/editline]
How long did it take you to get up from 165-180 VQ?
I'm hoping to get there by mid april.
How fast are you going to cut?
[QUOTE=Perfumly;27625018]Didn't notice this earlier
How could I become skinnyfat on 5k calories a day when I'm already way more muscular than your average skinnyfat guy
[editline]24th January 2011[/editline]
How long did it take you to get up from 165-180 VQ?
I'm hoping to get there by mid april.[/QUOTE]
sorry by skinnyfat i meant chubby lol
I'd like as low as possible BF% at the end of my bulk, that would make cutting easier
Remember that the faster you cut, the more muscle you lose relative to fat. And the faster you cut, the more you get "excess skin".
And here's an article about bulking that everyone should read.
[url]http://www.t-nation.com/readArticle.do?id=1268956[/url]
[quote]
Take Home Messages
• Don't get fat. In my opinion, no man needs to be above 10% body fat, and getting there isn't that hard. It can take time if you carry a lot of fat, but every man can get there and maintain this level.
• You can't bully your body into adding more muscle simply by overeating.
• You can limit your rate of gain by not ingesting enough nutrients. So adding good food if you're lacking in that department will help you gain muscle faster, but past a certain point, continuing to jack up calories will only make you fatter.
• Have realistic expectations. You won't gain 20 pounds of muscle in three months, not even in six months. Gaining 1.5 to 2 pounds of muscle per month is the most you can expect. And for most, gaining more than ten pounds of solid muscle per year (once they're past the beginner stage) will be very rare. However, gain 5-7 pounds per year for ten years straight and you'll be one huge beast!
• Being lean makes it easier to stay lean and to gain muscle through better nutrient partitioning. Getting fatter makes it easier to gain more fat and harder to lose it.
• Trying to gain muscle mass should never be a justification for eating crap. If you want to eat a junk diet, at least have the decency to admit it's because you like your food too much to give it up. Don't try to pass it off as a "bulking diet." Pizzas, Big Macs, and donuts don't have higher anabolic properties than clean food!
Somebody had to say it and it was me. I'm tired of seeing young kids with good potential, who are lean and have nice shapes to start with, ruin their bodies by following the bulking advice from self-proclaimed Internet "gurus" who advise them to eat as much food as they can, even junk food if it can help them jack up their calories. All this will accomplish is helping them add heaps of fat to their lean bodies.
I agree that a lot of young lifters don't eat enough to support maximum muscle growth, but eating junk or super-excessive calories isn't the way to go. The basic message is good: if you aren't gaining muscle, you're probably not eating enough. However, that doesn't mean you should eat too much and it doesn't mean you should eat crap!
Think about it.[/quote]
Don't reply to anything before you actually read the [url=http://www.t-nation.com/readArticle.do?id=1268956]article.[/url]
[QUOTE=Maucer;27628890]Remember that the faster you cut, the more muscle you lose relative to fat. And the faster you cut, the more you get "excess skin".
And here's an article about bulking that everyone should read.
[url]http://www.t-nation.com/readArticle.do?id=1268956[/url]
Don't reply to anything before you actually read the [url=http://www.t-nation.com/readArticle.do?id=1268956]article.[/url][/QUOTE]
This article just basically tells you that you shouldn't eat 5000 calories per day.
Also I'm starting my cut at mid-March or so, hopefully I'll be lean by May.
Cutting will probably be easy for me because I'm an ectomorph with a naturally low BF%.
Jack LaLanne is dead, may he RIP.
[QUOTE=Perfumly;27625018]Didn't notice this earlier
How could I become skinnyfat on 5k calories a day when I'm already way more muscular than your average skinnyfat guy
[editline]24th January 2011[/editline]
How long did it take you to get up from 165-180 VQ?
I'm hoping to get there by mid april.[/QUOTE]
um I think I started eating way more a few months ago and that`s when I beat my plateau of 165
I think it was 2 or so months, not too sure but I`m fairly positive you can get there by mid april if you keep eating 5k a day
[editline]24th January 2011[/editline]
[QUOTE=Maucer;27628890]Remember that the faster you cut, the more muscle you lose relative to fat. And the faster you cut, the more you get "excess skin".
And here's an article about bulking that everyone should read.
[url]http://www.t-nation.com/readArticle.do?id=1268956[/url]
Don't reply to anything before you actually read the [url=http://www.t-nation.com/readArticle.do?id=1268956]article.[/url][/QUOTE]
the guy that wrote this is just raging because he doesn`t want to bulk and gets pissed when other people make better gains when bulking
seriously
I could write a paragraph talking about how the stuff he talks about is just stupid lol
let`s say you are like me, and a year ago were about 130 pounds. I was under 10%, but weighed nothing and was scrawny. if I stayed under 10%, and gained 1.5 pounds a month, it would take me years to get just where I am now. but instead, I can bulk, then cut, and get the same results in a year.
by eating more, I never have to guess how much I should eat according to how much energy I spent that day
also adding more mass makes it easier to push more weight
I have gained 50~ pounds in a year, and I am not even fat yet, sure I'm not 10% anymore but I guarantee that my gains are mostly muscle
Even if they were HALF muscle, so 25 pounds, I still have gained more than this guy said I could in a year, more than 1.5 pounds a month
theory proven wrong bro
There is a small part of truth in it, you don't necessarily have to bulk, but it's much easier to bulk especially in connection with energy spent. I also make much more gains in lifting when I bulk, after that period I usually plateau for a while at the same weight. I still make gains, but they are not as great while bulking.
Alright, here's my final schedule. I'll do the list over and over again until either the hour is up or I am simply unable to use that particular muscle anymore.
Biceps, Back, Abs
1. Normal curls
Wide grip pull ups
2. Concentration curls
Switch grip pull ups
3. Static curls
Corn cobs
4. Congdon curls
Pull ups
5. Full rotation curls
Chin ups
6. Hammer curls
Narrow grip pull ups
7. In and out curls
Rows
8. Squat curls
Wide grip pull ups
9. Reverse curls
Switch grip pull ups
10. In and out hammer curls
Corn cobs
11. Twenty-ones
Pull ups
1. Plank
2. Crunchy frogs
3. In and outs
4. Crunches
5. Oblique V-ups
6. Bicycle fowards
7. Hip rock and raises
8. Mason twist
9. Roll up/V-up combos
10. Bicycle backwards
11. Fifer scissors
12. Pulse ups
13. Leg climbs
Chest, Triceps, Shoulders, Abs
1. Lawnmower elbow out and and elbow ins
Elbow tuck push ups (with dumbbells)
Throw motion tricep extensions
2. Weighted circles
Normal push ups (with dumbbells)
Standing front and back tricep extensions
3. Scarecrows
Chest flies
Lying down tricep extensions
4. Alternating shoulder presses
Narrow push ups (with dumbbells)
Skullcrushers
5. Shoulder presses
Wide push ups (with dumbbells)
Overhead tricep extensions
6. Seated straight back and lean foward shoulder flies
Elbow tuck push ups (with dumbbells)
Throw motion tricep extensions
7. Heavy pants
Normal push ups (with dumbbells)
Standing front and back tricep extensions
8. Shoulder fly in and outs
Chest flies
Lying down tricep extensions
9. Shrugs
Narrow push ups (with dumbbells)
Skullcrushers
1. Plank
2. Crunchy frogs
3. In and outs
4. Crunches
5. Oblique V-ups
6. Bicycle fowards
7. Hip rock and raises
8. Mason twist
9. Roll up/V-up combos
10. Bicycle backwards
11. Fifer scissors
12. Pulse ups
13. Leg climbs
Legs, Back, Abs
1. Narrow squats
Wide grip pull ups
2. Lunges
Switch grip pull ups
3. Wide and low walk
Corn cobs
4. Calf raises outwards, normally and inwards
Pull ups
5. Deadlifts
Chin ups
6. Normal squats
Narrow grip pull ups
7. Wide squats
Rows
1. Plank
2. Crunchy frogs
3. In and outs
4. Crunches
5. Oblique V-ups
6. Bicycle fowards
7. Hip rock and raises
8. Mason twist
9. Roll up/V-up combos
10. Bicycle backwards
11. Fifer scissors
12. Pulse ups
13. Leg climbs
That looks like a shit ton of volume
[editline]24th January 2011[/editline]
also anyone have chest day today?
I do
[QUOTE=VQ35HR;27630643]um I think I started eating way more a few months ago and that`s when I beat my plateau of 165
I think it was 2 or so months, not too sure but I`m fairly positive you can get there by mid april if you keep eating 5k a day
[editline]24th January 2011[/editline]
the guy that wrote this is just raging because he doesn`t want to bulk and gets pissed when other people make better gains when bulking
seriously
I could write a paragraph talking about how the stuff he talks about is just stupid lol
let`s say you are like me, and a year ago were about 130 pounds. I was under 10%, but weighed nothing and was scrawny. if I stayed under 10%, and gained 1.5 pounds a month, it would take me years to get just where I am now. but instead, I can bulk, then cut, and get the same results in a year.
by eating more, I never have to guess how much I should eat according to how much energy I spent that day
also adding more mass makes it easier to push more weight
I have gained 50~ pounds in a year, and I am not even fat yet, sure I'm not 10% anymore but I guarantee that my gains are mostly muscle
Even if they were HALF muscle, so 25 pounds, I still have gained more than this guy said I could in a year, more than 1.5 pounds a month
theory proven wrong bro[/QUOTE]
Mostly muscle, no way. Fat, water and glycogen. And weren't you the guy who bulks up with 5k calories?
Btw post pics, as far as I remember you didn't look nowhere near low body fat. I could remember wrong tho.
[QUOTE=Binsky;27609174]Because i apparently deserve better. And here I thought that was my decision.[/QUOTE]
Women are great at telling you what to do, regardless of the fact that you should get even a minimal say in things.
[QUOTE=NotMeh;27632020]That looks like a shit ton of volume
[editline]24th January 2011[/editline]
also anyone have chest day today?
I do[/QUOTE]
Chest day here too
[editline]24th January 2011[/editline]
[QUOTE=JohnStamosFan;27632560]Women are great at telling you what to do, regardless of the fact that you should get even a minimal say in things.[/QUOTE]
She's just been depressed lately and isn't thinking clearly. Hopefully she'll come to soon. Regardless, life goes on and I'm still having fun with friends and I'm trying to be more social and stop being as reserved
I didn't go to school today because I wasn't feeling too hot this morning. Gonna still hit the gym at 4:00 though lol
jesus fuck, I seriously need to get a decent mirror into my bathroom
i look better than zyzz in there
How do I train the upper part of my chest?
[QUOTE=sp00ks;27634989]How do I train the upper part of my chest?[/QUOTE]
With time. Do your chest shit and you'll see progress once all of your muscle starts to build up.
[QUOTE=NotMeh;27634792]jesus fuck, I seriously need to get a decent mirror into my bathroom
i look better than zyzz in there[/QUOTE]
[img]http://images.paraorkut.com/img/pics/animations/d/dream_big-6332.gif[/img]
[editline]24th January 2011[/editline]
[QUOTE=sp00ks;27634989]How do I train the upper part of my chest?[/QUOTE]
Incline bench and dips
I just came from gym. Didn't do much, learnt a lot.
I have this "in home gym". (Really its just a bench with a pull up bar) and a barbell. My friend doesnt have anything to work out with so he has planned to come over once a week and do some weightlifting. Problem is, neither of us are very versed in weightlifting. So I was wondering if anybody could kindly suggest how many reps/sets to do. The bar is about 40lbs right now. I seem to have misplaced my other weights, so in the meantime I will have to be using that. We plan on doing dead lifts, squats, bench presses, pull ups and cleans. We arent out to get buff, just simply work out a bit. (He is already jogging a few times per week, I have yet to get off my lazy butt and start, but plan to)
I have very little body fat, and am not weak. My endurance is ok, not too great, and im big. How many reps/sets should I do of each?
My friend is 'heavy' set. Not quite fat, but 'heavy'. He is not strong, has little endurance, and is also a big guy. How many reps/sets should he do?
And what is the best method for increasing the weight? (I plan to get more weights soon) Thanks to anybody that helps with this and my minimal knowledge of weightlifting.
[QUOTE=Maucer;27635599]I just came from gym. Didn't do much, learnt a lot.[/QUOTE]
same here. the gym was full. i just did some tri/biceps and cardio. from now on i'll only go in the morning or late in the evening. the facility is like 21 000 square meters but appearently that's not enough
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