I've read the OP many times already, I've done quite some research. I've been wanting to work out for years. I know my workout plan is not the best out there, but I'm trying to find a balance between something I can find enjoyable and what's effective.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I've read the OP many times already, I've done quite some research. I've been wanting to work out for years. I know my workout plan is not the best out there, but I'm trying to find a balance between something I can find enjoyable and what's effective.
You're not going to find to much sympathy from a thread full of people who have just as much shit going on in their lives as you do, have suffered from the same type of anxiety (I can speak for myself there), and for whom working out feels like a chore, but they still get off their ass and do it.
Weight lifting is about pushing yourself mentally and physically, it's hard, it can suck; whether it's worth it or not is up to you. I'd rather be on my death bed thinking I pushed myself physically than be thankful I saved those 3 hours a week to play video games.
It's a matter of preference. The issue here that everyone's pretending there are no alternatives. The response I've always been getting in this thread is that if I don't want to do squats or deadlifts or bench presses, I shouldn't work out at all. I'm trying to find workouts that would be a little more enjoyable. And by that I don't mean superfun and requiring no effort at all, which is how you seem to interpret it.
It's like telling someone who wants to improve his condition but doesn't want to jog to fuck off, because there are no alternatives apparently.
It's not even like I'm avoiding every existing workout. I've got these so far:
bicep curls
push-ups
Dumbbell One-Arm Shoulder Press
Hug Knees To Chest
Superman
Yet I'm being called a weak little bitch for trying to find something I could stick with.
You don't have to follow the programs ITT. Show everyone how thick and tight you can get doing hug knees to chest and curls
entremet
Member
Try bodyweight stuff then. Get a chin up bar and no need to go to a gym.
Curls are accessory exercises and should not be your focus. Chins are a way better.
Look at some material from this site
http://www.alkavadlo.com/category/body-weight-exercises/
I'm not aiming for a big increase. These are my goals:
1) Increase in arms from 11 inch to 12.
2) Slight increase in shoulders and chest (not very noticable)
3) Improve posture
4) Prevent age-related problems
This thread has some good advice on improving posture.
As for age-related problems, I want to focus on two areas that cause trouble:
- Back support muscles
- Neck
I'm still working out what exercises I can do for that, but I shouldn't have any problem finding exercises that don't involve weights.
Wow, that site is amazing. All those exercises look pretty fun! Thank you!
Getting a chin up bar as well.
Luscious LeftFoot
Member
Stabbie, in addition to Al Kavadlo site, check out www.beastskills.com.
Abandon that "routine" you had before, not trying to offend, but it's literally the worst I've ever seen.
Couple guys here to bodyweight and calisthenics and happy with their results. Good luck!
Abandon that "routine" you had before, not trying to offend, but it's literally the worst I've ever seen.
Couple guys here to bodyweight and calisthenics and happy with their results. Good luck!
Pull ups. Find a jungle gym somewhere. Extra points for doing them shirtless while wearing jorts or board shorts.
ToyMachine228
Member
So I just realized that I've been drinking nearly 2,000 calories a day in chocolate milk alone. Holy shit.
Still no one is willing to tell me why. I suspect you people just can't accept I have very minor goals.
Brolic Gaoler
formerly Alienshogun
Lol, it's great when you go in to bench and finish up with 340 for reps, but as you're loading the bar up another bigger guy looks at you like you're crazy, purposely stands at the back of the room to watch you "fail" then you knock out 3 reps like it's a walk in the park. Then watch as he simply walks away.
Feels good bruh.
After I finished, and laughed at that I realized how far I've come lifting that I'm knocking out 340 for reps easily these days. Sometimes it feels good to take a second and reflect on how far you've come.
Edit: Oh, and it finally happened. As I was finishing the day with some dips I saw a guy squatting 205 on one of those fucking balancing balls.
Feels good bruh.
After I finished, and laughed at that I realized how far I've come lifting that I'm knocking out 340 for reps easily these days. Sometimes it feels good to take a second and reflect on how far you've come.
Edit: Oh, and it finally happened. As I was finishing the day with some dips I saw a guy squatting 205 on one of those fucking balancing balls.
entremet
Member
Because you are totally ignoring your lower body and only have one decent compound movement--pushups.
youngplaya21
Member
Isn't deallifts and squats a really good way to help your posture too? And bench presses work out your triceps, which would also help you get bigger arms anyway, along with your chest and shoulders. The OP workout sounds like it would help you more than doing just a few decent moves (that you can do in the OP program anyways).
You can do the main moves (squats, deallifts, and bench press), and then do either bicep moves or pull/push ups and then be done with it. Then you won't be looking like a disproportionate freak because you only work out (max) two general areas
The problem is that you have a very poor understanding of how muscles work. If you have minor goals, that doesn't mean you do easy exercises. You need to stress your muscles to make them grow. If you are not pushing them past where they are usually going, you're not going to make any progress. At all.
We aren't telling you that you NEED to do the programs in the OP, but if you don't know what you're doing, then you should follow them. There is wisdom in them that you won't recognize yet.
Once you've reached your goals, you can maintain your intensity.
With your program, you're leaving gaping holes because you have very specific goals and are targeting your exercises towards them. But that's a rather inefficient way to do things - why not work two or more muscles at once?
If you want to get bigger arms, focus on the triceps, not the biceps. They're called triceps because it's a group of three muscles, rather than two on the biceps, and I guarantee you if you look at someone's muscles from the front you're seeing the triceps extend past the biceps. To work these, do dips and bench. Or without weights, dips and close-hand pushups.
If you want better posture, you should do squats and deadlifts. Good posture is the result of all of your back and core muscles being equally strong. If you don't want to use weights, you can do 20 vertical jumps instead. But it's not an equal substitute.
It's a fitness conspiracy being orchestrated by the Illumisquati.
Brolic Gaoler
formerly Alienshogun
I loled
First: I walk about 20 miles a week which is very little but I wouldn't call it totallly ignoring my lower body. No, I'm not trying to make that look as exercise, but it's not like I do nothing at all.
Second: you make it sound like doing nothing is better than doing a little something. Again, I'm aiming very low. So low that you would only notice a tiny difference. That's not gonna make my body look disproportionate and it sure as hell beats doing nothing at all.
So far I've got push-ups, pull-ups, lower back exercise (hug knees to chest, superman), a shoulder exercise (Dumbbell One-Arm Shoulder Press) and I'm adding some ideas from Al Kavadlo. I don't know what world you're living in, but that's way better than nothing.
That's the last time I post here cause all you guys do is discourage me from doing something to doing nothing at all.
Is it best to just ignore the scale when you're cutting weight? I'm at 6"2 173 now.
Because I feel like I'm already too skinny after a month of cutting I'm down 9 pounds, but I'm still not satisfied with my BF %. I've been doing 5-3-1 on all of my big lifts and they haven't gone down at all yet. So should I just be glad about that and stick with it?
Because I feel like I'm already too skinny after a month of cutting I'm down 9 pounds, but I'm still not satisfied with my BF %. I've been doing 5-3-1 on all of my big lifts and they haven't gone down at all yet. So should I just be glad about that and stick with it?
Who said do nothing? We're saying you're going about it all wrong. You say we didn't explain why, and then when we explained why, you said we're discouraging you from doing something.
"Hug knees to chest" is a stretch, not an exercise. Hell, I could sit here all day in that position. It's not working anything. Superman can be harmful. Google it. Better off doing planks.
We have given you a ton of bodyweight exercises:
Push ups (decline push ups will work your shoulders)
Pull ups
Dips
Planks
Vertical Jumps
And that's discouraging you?
entremet
Member
You asked for advice and we gave it to you. I don't know why you took it so personally.
Who said that your routine was worst than nothing? Anyone here would agree that some activity is better than none.
Walking is great, but it's slow and steady, great for general health, but I'd also recommend more resistance or explosive movements for general fitness for your lower body--air squats, jumping squats, pistol squats, sprints, etc.
Sorry, missed your post as I was writing mine while you posted.
Dips and planks sound great, thank you for suggesting those!
Are vertical jumps good for your knees? We have knees problems in the family, so I don't know if it's good.
That sounds great as well, thanks!
Brolic Gaoler
formerly Alienshogun
It's like every 2-3 months we get a guy like this. There must be some scientific reasoning behind it.
Khalifa Jayy
Banned
Dude, you're skinny as hell! I'm 6'2" 204 right now (started at 220), but my goal for the time being is 190 before I start a bulk. I would say that 173 is a GREAT starting point.
As with any physical exercise, they can be good or bad depending upon a host of different factors. I don't see how a family with knee problems means you will automatically have knee problems -- just like overweight parents doesn't automatically predispose the children to becoming overweight with 100% certainty. It's usually lifestyle factors. Look at what your family did to develop knee problems since I doubt they just happened out of nothing. My father hurt his knees mostly because it is overly sedentary, works out of the house, and barely walks around let alone strengthens his lower body.
For someone with good knees, as long as you land on the balls of your feet, you should be fine. But I don't know if it will make your knees better, and in some cases may make it worse. Maybe stick with bodyweight squats.
Well if you've got some better insight, would you mind sharing it?
Brolic Gaoler
formerly Alienshogun
What routine are you doing now? I've seen you in here before, have you read the op? Do you know what Starting Strength or 5/3/1 are? Stronglifts? I would go by an established protocol before trying to get into doing widowmakers (squatting x20)
I know nothing. Apparently there's some sample programs in the OP but I don't read that shit, either.
I feel the same way, but I was under the impression that the only way to get a lower body fat % is to stay at a calorie deficit?
I hate posting pictures but here's my current status.
1 Rep max
Bench- 180
Squat- 295
DL- 315
I've bough starting strength, and i've watched the videos but yet do dive into the book. Bout to hit the gym in a bit so just wondering how many reps I should do today, just for some basic strength gaining goals. I'm at beginner squat stages. EDIT; ok 3 sets of 5
I've been told it's genetic. I might not want to take any risks then.
I like that kind of exercises. Thanks for the advice!
Brolic Gaoler
formerly Alienshogun
I've bough starting strength, and i've watched the videos but yet do dive into the book. Bout to hit the gym in a bit so just wondering how many reps I should do today, just for some basic strength gaining goals. I'm at beginner squat stages. EDIT; ok 3 sets of 5
If you own starting strength why not just go by that protocol?
Edit: ok, see your edit.
You're pretty small. Low BF at your current size is going to be less Tyler Durden and more pyramid building slave.I feel the same way, but I was under the impression that the only way to get a lower body fat % is to stay at a calorie deficit?
I hate posting pictures but here's my current status.
1 Rep max
Bench- 180
Squat- 295
DL- 315
Khalifa Jayy
Banned
That is the way to a lower BF%, but you're at a good starting point. Your lifts are well above mine, (I'm so ashamed right now lol) and I think you're ready for a bulk. Obviously, you know your body best, but judging from that pic, you've got a really solid foundation to work on.
Brolic Gaoler
formerly Alienshogun
You're on a fucking roll today.
Slayer-33
Liverpool-2
LOL
Scared of the gym. People are worried that gym regulars will laugh at them as they try to learn the core lifts, so people try to find stuff they can do at home.
Price Dalton
Member
I'd slightly reword this advice. During a landing, you want to initiate ground contact with the balls of your feet but quickly and smoothly get your heels down and sit your butt back to absorb the impact with your posterior chain. Don't just stay on your toes when you land; that'll cause your femur to try to shoot through your kneecap.
FallingEdge
Member
I don't know if that was sarcasm in the response but doing 1x20 squats and adding 5lbs every week is a fantastic way to build up strength and endurance. I'm currently doing it right now. Trying for 1x20 @ 200 lbs on Tuesday.
@Stabbie I know you said that you walk a lot but that isn't a good reason to ignore legs. Do some squats/hack squats/leg presses/pistol squats/romanian deadlifts/etc. Still need a focus on your legs.
At the end of the last thread I had posted I was in a major car accident. A teenager rear ended me and totaled my car at a red light.
I took two weeks off from the gym, and waited until I was off my muscle relaxers. Last Wednesday I did squats, bench and rows, felt pretty much ok, but de-loaded my weight a little.
Saturday I did press, deadlift and chins. Goddamn was I in a spasm about an hour later. Had to take a tramadol even though I'm really trying to lay off the pain meds.
I'm so fucking frustrated. Videogames and lifting were my two outlets, and I've really gotten into compound lifting since January and now I dont know what to do with myself.
Honestly it's a terrible way to build strength. You'll just plateau super fast. Squatting is not an easy exercise and is pretty taxing on the body, doing it that many times is pretty stupid and only increasing your chances of getting injured.
^^ not if you only do 1-3 sets per week. like 1 set in addition to your working sets or replacing a working set. or on a light squat day.
take it easy, don't rush back. that'll lead to injuries
play more video games obviously
At the end of the last thread I had posted I was in a major car accident. A teenager rear ended me and totaled my car at a red light.
I took two weeks off from the gym, and waited until I was off my muscle relaxers. Last Wednesday I did squats, bench and rows, felt pretty much ok, but de-loaded my weight a little.
Saturday I did press, deadlift and chins. Goddamn was I in a spasm about an hour later. Had to take a tramadol even though I'm really trying to lay off the pain meds.
I'm so fucking frustrated. Videogames and lifting were my two outlets, and I've really gotten into compound lifting since January and now I dont know what to do with myself.
take it easy, don't rush back. that'll lead to injuries
FallingEdge
Member
I disagree as 20 rep squats is an old school bodybuilding/powerlifting routine and there is nothing wrong with them.
http://startingstrength.wikia.com/wiki/20_Rep_Squats
FallingEdge
Member
I am starting at a much lighter weight and then going up from there. I'm at 200 right now but I started at 135. And the idea is that you are doing breathing squats so if that means you are taking 10 breaths between reps, then that is what you do.
A co-worker/former powerfliter suggested it to me. I like it so far.
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