Brolic Gaoler
formerly Alienshogun
30 minutes? Jesus man. I mean if you were running for distance I could see it, but 30 minutes on a stair climber? F that.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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30 minutes? Jesus man. I mean if you were running for distance I could see it, but 30 minutes on a stair climber? F that.
FallingEdge
Member
Too long? I admit I am completely ignorant when it comes to cardio. I thought it was a nice number to start with.
entremet
Member
Jesus. I hope squat and dead day isn't tomorrow!
Brolic Gaoler
formerly Alienshogun
For a run (steady state cardio) I wouldn't say so, but 30 minutes climbing stairs just sounds brutal.
Don't listen to them so much man, if you can do it (with proper form, stair master form is really important) it gives you a good starting point for that!
(Then again I can't run for 30 minutes straight, I can only run for about 6 minutes before I am ready to just flat out die
Then it is time to breathe for a minute and do it again)Domino Theory
Crystal Dynamics
For those who were on a cut until you reached your shredded/single digit bf% state, were you on a calorie deficit every day or did you cycle them (surplus on workout, deficit on rest)?
FallingEdge
Member
Squats were yesterday =)
It was tiring, that's for sure. Figure I ease my way into this.
Don't listen to them so much man, if you can do it (with proper form, stair master form is really important) it gives you a good starting point for that!
(Then again I can't run for 30 minutes straight, I can only run for about 6 minutes before I am ready to just flat out die
Form? How so? Towards the end, I was slouching pretty bad lol.
I'm not a pro about it but I know using your arms for anything but balance (any weight offset) will take away from the exercise, and not having proper stature while doing it will also keep you from getting the most gains.
Basically, go as long as you can keep that proper stature, because after a while there might still be SOME gain you won't be getting the most out of it.
Brolic Gaoler
formerly Alienshogun
Situps, hanging leg raises, ab roller, planks, etc.
Planks. Easy to do, and very effective. Another great one is called "stirring the pot", but you need an exercise ball to do it. It looks simple enough, but is VERY hard and tiring.
Drealmcc0y
Banned
It reminds me, I did a group session a week ago called "pure abs". It was only 20 minutes long but it was one of the hardest workouts ive ever done. 20 minutes of pure pain.
Loved it, will do once a week from now on.
Loved it, will do once a week from now on.
Lamel
Banned
I'm mainly just trying to do whatever I possibly can; the whole "size" thing comes from the fact that I have a lesser weight, but I will be able to do more reps with it...which will help more with sarcoplasmic hypertrophy. Yeah it really is unfeasible. I don't even have a car of my own. And in June I will be starting a 9-5 job (wake up 6:30 am, come back home 7 pm). I am just gonna have to make due with what I have.
True that.
Jason's Ultimatum
Member
My ab workouts are 3 times a week; I only do decline situps holding a 25lb plate. My abs are even more shredded ever since I incorporated weight.
I am. But my goal is weight loss and it seems to be working. Losing about 2 pounds a week.
entremet
Member
After workouts and during rest days. I'm cutting.
I meant the tricep pushdown with the pulleys, here's how I had it setup today -
Im currently using two 45s for weighted dips, @ 241lbs, easily my favorite workout right now.
Keylime
ÏÎ¯Î»Ï á¼Î¾ÎµÏÎγλοÏÏον καί ÏεÏδολÏγον οá½Îº εἰÏÏν
So...working out the same muscle groups twice a day...what say you?! Still leaving a day for rest after. Working out in the morning fasted + BCAAs then working out again at night in a fed state...same exercises, just fed.
I'm not thinking there's an issue, but I submit this to Broscience and Fitness GAF for commentary.
Looking to do a bit of muscle gaining so I'm eating a tiny surplus on workout days and a tiny bit less on rest days (LeanGains-ish).
I'm not thinking there's an issue, but I submit this to Broscience and Fitness GAF for commentary.
Looking to do a bit of muscle gaining so I'm eating a tiny surplus on workout days and a tiny bit less on rest days (LeanGains-ish).
entremet
Member
Seems unnecessary really. Makes more sense to keep the intensity up for each training session and use the time off between workouts to recover.
Even Matin Berkham of LG is very big on simple and effective workouts. No two a day stuff either.
I can't think of any major training program that advocates two a day weight training for beginners.
Keylime
ÏÎ¯Î»Ï á¼Î¾ÎµÏÎγλοÏÏον καί ÏεÏδολÏγον οá½Îº εἰÏÏν
Agreed that I don't see it recommended, but is there any reason it would be detrimental to progress?
Brolic Gaoler
formerly Alienshogun
Fuck squats.
Doing this all day every day.
http://www.youtube.com/watch?feature=player_embedded&v=1aUFZL9R04Y#!
Doing this all day every day.
http://www.youtube.com/watch?feature=player_embedded&v=1aUFZL9R04Y#!
parrotbeak
Member
What about the wife? Oh, maybe you're talking about that tripod crotch thing.
Well I'm saving this link to watch again when I'm not at work.
Keylime
ÏÎ¯Î»Ï á¼Î¾ÎµÏÎγλοÏÏον καί ÏεÏδολÏγον οá½Îº εἰÏÏν
Was trying to avoid posting the workout since this is "plates and weights or you might as well walk around in a dress GAF".
They're bodyweight routines. Pull-ups, Push-ups, Squats and Sit-Ups...max reps, minimum of two sets.
I know I'm not going to see huge size from this...
Brolic Gaoler
formerly Alienshogun
entremet
Member
Nah. Don't worry about it. There's many posters here who do bodyweight stuff--MJFrancis and MrOogieBoogie for example.
That doesn't seem like crazy volume. You should be fine. Bodyweight stuff is more forgiving.
hawkshockey11
Banned
Has anybody had any success with a gymnast or calisthenics routine? If there is anything good out there I might think about making the switch.
I'd make sure to focus on the various muscles of your abs...
Good article on the different ab muscles and what workouts work each group...here
Late on this question, but when I did the 100 pushups, I gained a lot of size in my chest. Though I was going from almost nothing I guess. I went from 20 constant pushups (estimate chest size accordingly) to about 70 pushups before I gave up because of lower back pain. Definitely noticed an increase.
sebajuNujabes
Member
I used to do a gymnast routine. Right now I'm working on integrating some gymnastic movements with my barbell training. You won't gain much size until you start doing the more advanced stuff but it is rewarding all the same. It felt so awesome to finally be able to pop up into a handstand for a few seconds or hold an L-sit with good form.
(clicky)
This book is one of the best I've come across in terms of helping beginners and intermediates with bodyweight work. There's a bunch of exercises, progressions, and structured routines to get you started off. It focuses mainly on upper body strength training, though, since the author believes weight training is best for developing the lower body. The book's around 50 bucks but worth every penny, imo.
90 pounds weight :O goddamn. I just now realized the greatness of weighted dips. I used to just do like 3-4 sets of 10 dips during my workout but thought I'd try just a little more. Used a 10 pound weight and it made all the difference. Still feel it in my triceps 3 days later. So good.
you know what sucks? weighted planks. since i don't want to do a plank for 3 hours, me and my friend decided to put a 35lb dumb bell on the small of our back. it fits perfectly and makes the exercise...difficult, to say the least. it's only the 2nd exercise i've ever done that makes me want to just stay on the floor and not move. the other was a 345(?)lb DL where i just fell on my ass after the 5th rep and laid down for a few minutes lol
http://couriernews.suntimes.com/9283913-417/george-hood-breaks-guinness-record-for-plank.html
Considering the world record for holding a plank is just over an hour, if you can do 3 hours, you should get on that.
Para bailar La Bomba
Banned
I do cardio 5 days a week, which obviously includes lifting days. Your body adapts eventually, I'm lifting in the Intermediate to High range. But I still prefer have a minimum 6 hours between cardio and lifting.
sucks cuz it's hard. if you've never done planks before, do them without weight. and only do them with weight if you have someone to set the weight on you and take it off.
umm...about that....lol
i dont' actually know how long i can do a plank for. all i know is once i get upwards of 2-3 minutes i'm bored
I've never seen this thread, surprisingly, subscribed.
Also, you know what's torture? Finished up finals two weeks ago, and haven't been able to work out since then. I want to get a membership to a gym like I usually do during the summer, but I start summer school in two weeks and will get access to the rec again when it does.
Looks like I'm living off of guest passes until classes start.
Also, you know what's torture? Finished up finals two weeks ago, and haven't been able to work out since then. I want to get a membership to a gym like I usually do during the summer, but I start summer school in two weeks and will get access to the rec again when it does.
Looks like I'm living off of guest passes until classes start.
CONSUME NUTRIENTS. A LOT OF THEM.
that's it. but make sure you do some form of exercise 3-5 days a week, preferably lifting weights so you don't turn into a fatass.
also, read the OP
It seems like "consuming nutrients" is harder than it sounds sometimes. I'll be sure to follow up on this thread.
Start tracking what you take in. It'll help a lot. I've met a lot of people who take in a lot less calories than they think.
Drealmcc0y
Banned
Made muscle gains today!
Last week I attempted 40kg dumbbell press for the first time and got 7 reps max.
Today I got myself as hyped up as I possibly could and I got 9 reps! Was a really good moment.
Last week I attempted 40kg dumbbell press for the first time and got 7 reps max.
Today I got myself as hyped up as I possibly could and I got 9 reps! Was a really good moment.
Witchfinder General
punched Wheelchair Mike
I added these dips to my normal body-weight routine... Holy shit, they are murder! I only managed to do three sets of three! I've got a long way to go.
Drealmcc0y
Banned
I found out that you can do dips for chest and not triceps you just have to lean forward and keep your head down. Felt good, getting all kinds of erections in my upper chest.
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