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[BlueScrote]

Unfortunately too many of our micro plates are stuck under machines to help level them.

At my place they use the 2.5lb plates as bumpers between the racks and the walls as well. It leaves like 4 2.5lb plates for the entire area to actually use.

 

[Petrie]

Hahaha this guy is hilarious!

lol

 

[Szu]

thanks
I edited my post earlier commenting on what you said
as for specific body regions, we have a saying in german, I hope this translates well: bums-tums-and-legs hahah

I agree with some of the other comments. Check out the OP for some general information about different types of training, but we'll be here to give you some pointers if you need it.

 

[Chittagong]

Married men, you take your ring off while lifting, right?

Deadlift days yes, bench days sometimes, squat days not usually. Feels better to lift without and saves it from scratching. Usually put it in my shoe in the locker not to lose it.

 

[trab pu kcip]

I agree with some of the other comments. Check out the OP for some general information about different types of training, but we'll be here to give you some pointers if you need it.

thank you
are there some special tips on abdominal workouts except for sit-ups etc?
I always feel that alot of them only excersise the upper area above the belly button and not the lower belly area, maybe I'm also mistaken

 

[f0nz0]

Hahaha this guy is hilarious!

I wanted to know if anyone had any general tips for cutting as I'm thinking about doing a cut for a couple of months to make my muscle more visible. I'm thinking of cutting 500 calories, so I eat a total of 2500 a day for a couple of months. Isn't that the "standard" procedure of cutting. I'd love to hear how you guys do it!

Cutting 200-500 calls a day is the range you want to be at to loose about 1-2lbs a week. The 2500 cal a day is a not a "standard", it all depends on your age, sex, current weight, body composition, and activity level. There are calculators online that can give you a ballpark number but not 100% accurate. I'd recommend using one of those calculators and trying out the given calories for your goal for a week, if you loose 1-2lbs your on the right track, if you stay the same, cut calories or increase workouts

 

[CliqWriter]

Hey guys, I have been gaining a good amount of size to my legs but just not in the "teardrop" area right above my knee/ lower part of my quad. My leg day consists of.
Squats
Leg press
Lunges
Leg extension
Leg curl
Calf raise

Is there any there anything I can do to help this area or do I just need to wait?

 

[MrOogieBoogie]

So I had the flu about a week ago and couldn't work out at all. I'm almost at full recovery now, although I do have this annoying residual cough. I'm on antibiotics for it, though. Is it a good idea to work out again? Thinking about going to the gym because I'm sick of being inactive.

 

[Szu]

thank you
are there some special tips on abdominal workouts except for sit-ups etc?
I always feel that alot of them only excersise the upper area above the belly button and not the lower belly area, maybe I'm also mistaken

Here's a few options:

1. Straight Leg Raises
2. Heels to Ceiling Raises
3. Alternating Leg Raises
4. Planks/Side-planks (tons of videos out there about planks)

 

[trab pu kcip]

Here's a few options:

1. Straight Leg Raises
2. Heels to Ceiling Raises
3. Alternating Leg Raises
4. Planks/Side-planks (tons of videos out there about planks)

thanks again! as a total n00b this helps a great deal

 

[Slayer-33]

Here's a few options:
.

Saved

 

[Brera]

Does anyone else go through periods of a week or two where you have no motivation to work out, force yourself to go and have half assed workouts? I'm going through a rut right now and it really impacts you gains.

How do you get out of it or eliminate it? I'm guessing it's related to hormones and testosterone?

I'm guessing cos I work out harder when I'm horny and have a high sex drive with a boner 95% of the time.

 

[Slayer-33]

1.Does anyone else go through periods of a week or two where you have no motivation to work out, force yourself to go and have half assed workouts? I'm going through a rut right now and it really impacts you gains.

How do you get out of it or eliminate it? I'm guessing it's related to hormones and testosterone?

I'm guessing cos I work out harder when I'm horny and have a high sex drive with a boner 95% of the time.

Well well WELL.

I'm hoping that a simple but steady routine would solve #1


Can't one achieve what they want in terms of looks by just sticking with bench presses, dead lifts at the gym and pull ups/dips/plyometrics and Yoga on the other days?

 

[SeanR1221]

That's what I thought, I didn't want to rip the skin during a deadlift.

 

[TheDarkStark]

This is an elite level Olympic female lifter

*

You will not get huge and gross and Tom Hardy looking without drugs. Tom Hardy doesn't look like Tom Hardy without drugs. If you want a round ass, nice legs, lean stomach, arm definition, etc, etc, follow a program like the one in the OP or one that you find appealing.

To add to this, size and strength are not directly related. In order to add size you've got to eat a ton, and do a bodybuilding type routine geared specifically toward increasing size, and even then it takes YEARS.

People grossly underestimate just how much work is involved in having a Magazine cover model physique. Unless you've got just absolute freak genetics, it has to become your second job.

 

[SeanR1221]

Does anyone else go through periods of a week or two where you have no motivation to work out, force yourself to go and have half assed workouts? I'm going through a rut right now and it really impacts you gains.

How do you get out of it or eliminate it? I'm guessing it's related to hormones and testosterone?

I'm guessing cos I work out harder when I'm horny and have a high sex drive with a boner 95% of the time.

Posting this again.


http://youtu.be/Troo0o43AzQ

 

[Szu]

Does anyone else go through periods of a week or two where you have no motivation to work out, force yourself to go and have half assed workouts? I'm going through a rut right now and it really impacts you gains.

How do you get out of it or eliminate it? I'm guessing it's related to hormones and testosterone?

I'm guessing cos I work out harder when I'm horny and have a high sex drive with a boner 95% of the time.

Yes, happens more than I like, but I always find a way to work through it.

The only thing I do is put into some extra cardio to increase my heart rate before my workout.

Oh and the last bit. Didn't need to know that, but thanks for sharing.

 

[TheDarkStark]

Posting this again.


http://youtu.be/Troo0o43AzQ

I like how looks around and then leans in as if he's sharing some top secret info.

That said, if you're sick or hurt you should stay home and rest. If however you're just feeling lazy, then yes quit being a little bitch, man up and go lift. Listen to music if you need extra motivation.

 

[muntersaur]

Posting this again.


http://youtu.be/Troo0o43AzQ

Haha, love this!

 

[dripdripsplash]

Cutting 200-500 calls a day is the range you want to be at to loose about 1-2lbs a week. The 2500 cal a day is a not a "standard", it all depends on your age, sex, current weight, body composition, and activity level. There are calculators online that can give you a ballpark number but not 100% accurate. I'd recommend using one of those calculators and trying out the given calories for your goal for a week, if you loose 1-2lbs your on the right track, if you stay the same, cut calories or increase workouts

Thank you very much for the advice. I'll check some calculators out and do a little bit of testing then!

Would losing more than 1-2 lbs a week be unhealthy ?

 

[Szu]

Thank you very much for the advice. I'll check some calculators out and do a little bit of testing then!

Would losing more than 1-2 lbs a week be unhealthy ?

No, that's within reason.

 

[PepsimanVsJoe]

Would losing more than 1-2 lbs a week be unhealthy ?

You should be fine as long as you're not starving yourself.
But yeah like he said, it can depend on a number of factors. Just start slow and build up to the rate you want.
Ever since I introduced some dramatic changes in my diet, and started working out, I've lost 1-3 pounds a week. I still have some options available if I really wanted to lose the weight quickly though(like working out daily and/or more than once in a day)

 

[Ketch]

Does anyone else go through periods of a week or two where you have no motivation to work out, force yourself to go and have half assed workouts? I'm going through a rut right now and it really impacts you gains.

How do you get out of it or eliminate it? I'm guessing it's related to hormones and testosterone?

I'm guessing cos I work out harder when I'm horny and have a high sex drive with a boner 95% of the time.

Yes! I just got over a bad rut that lasted like a month. I blame the weather... Because why would I blame myself?

I'm not really sure why I got over it when I did, but I know its all mental... My suggestions would be, in order of I ineffectiveness,

keep a fitness journal - workouts, nutrition, how you felt,

change it up - try something completely different. Could be as simple as long distance running or something more complicated like p90x... Take up racquetball.

Or my number one suggestion: stop being wuss. Recognize that it's much harder to crush a workout when you're not "feeling it" and accept the challenge. Destroy your lack of motivation with brute force. The days you don't feel like working out are the days you need to workout the most.

 

[TheDarkStark]

Cutting 200-500 calls a day is the range you want to be at to loose about 1-2lbs a week. The 2500 cal a day is a not a "standard", it all depends on your age, sex, current weight, body composition, and activity level. There are calculators online that can give you a ballpark number but not 100% accurate. I'd recommend using one of those calculators and trying out the given calories for your goal for a week, if you loose 1-2lbs your on the right track, if you stay the same, cut calories or increase workouts

Theoretically cutting 500 calories per day, you will lose exactly 1 lb a week if you cut your diet by 500 calories. So only cutting 200 calories won't get it done unless you're upping your activity level a fair amount as well.

3,500 calories = 1 lb.
7 days in a week x 500 per day = 3,500

But as you said you've got to determine how many calories your body burns per day before you can start to figuring out how many calories you need to cut.

1 hour of intense workout is ~600 calories so if you work 6 hours a week, there's another 1 lb per week that you'll lose.

TLR Figure out your BMR, subtract 500 calories from it, and workout 6 hours a week, and you'll lose 2 lbs per week. Or to lose 1 lb per week, just cut that in half so: BMR - 250 calories, 3 hours of intense training = 1 lb per week.

 

[SeanR1221]

Haha, love this!

He has some great videos.

http://youtu.be/peSk2Nelj3k

http://youtu.be/LW_u8ByH-3E

And of course

http://youtu.be/qBRG4RkE51Q

 

[MrToughPants]

thank you
are there some special tips on abdominal workouts except for sit-ups etc?
I always feel that alot of them only excersise the upper area above the belly button and not the lower belly area, maybe I'm also mistaken

Hey guys, I have been gaining a good amount of size to my legs but just not in the "teardrop" area right above my knee/ lower part of my quad. My leg day consists of.


Is there any there anything I can do to help this area or do I just need to wait?

Front Squats

 

[Vesmir]

Total Body Works Equipment

So I have little room, live in a remote place and have little money. Is this feasible for toning myself out? Cardio can be taken care of easily, since my area is full of hills and stairs, but my time is quite limited in terms of both time and distance traveled (as I am almost always working on my term project at home).

 

[despire]

So I've got a question about doing a program with hypertrophy like the 5/3/1 Bodybuilding template..


With the hypertrophy based assistance lifts, should one lift:

a) lighter weights but with a shorter rest?
b) heavier weights but with a longer rest?

Strict form is of course a given but I'd like to know about the above. And how much rest should I have between the lifts? 45 seconds? 90 seconds? 2 minutes?

 

[agrajag]

thank you
are there some special tips on abdominal workouts except for sit-ups etc?
I always feel that alot of them only excersise the upper area above the belly button and not the lower belly area, maybe I'm also mistaken

If you have a problem with your abs getting too defined (god I wish I had that problem), might I suggest not training your abs specifically at all? Just do compound lifts like squats, deadlifts and press, they all work your core muscles.

 

[sphinx]

Hey guys, I have been gaining a good amount of size to my legs but just not in the "teardrop" area right above my knee/ lower part of my quad. My leg day consists of.
Squats
Leg press
Lunges
Leg extension
Leg curl
Calf raise

Is there any there anything I can do to help this area or do I just need to wait?

I noticed significant growth on that part ("teardrop") on my legs when I wasn't going to a gym and all I was doing for legs was pistol squats.

this is a pic I posted some weeks agothere, right above the knee, I know there isn't that much muscle but before pistol squats there was absolutely zero, nothing, so I think that played a role, you could try that.

 

[Silphonica]

Is it late to join the back-party? Some of you have really slick backs, it's amazing. The pictures of backs got me interested since I haven't ever really put much focus on my back, I was surprised pf my results when I saw the picture. Today I am proud.

Bent over row - 45kg
OHP - 37.5kg (finally progressing on this ).
BW - 76kg.

(I have trousers on btw)

 

[TheCrow]

Anyone here ever compete in powerlifting? I'm seriously considering entering a couple meets in April. I was previously thinking of competing next year, with a goal of breaking 1000, but I wouldn't mind getting the experience sooner.

 

[jon bones]

just starting out (SS, full body, lots of whey protein but struggling to keep my calorie count up) , so this is more for posterity when i can look back at it in a year or so.

feel free to lol.

 

[f0nz0]

Does anyone else go through periods of a week or two where you have no motivation to work out, force yourself to go and have half assed workouts? I'm going through a rut right now and it really impacts you gains.

How do you get out of it or eliminate it? I'm guessing it's related to hormones and testosterone?

I'm guessing cos I work out harder when I'm horny and have a high sex drive with a boner 95% of the time.

This is the exact reason why I use Pre workouts, when I'm feeling a little lazy, lacking motivation, I just go into my pantry, get a scoop or 2 (on reeaaaallly lazy days),dump it into my shaker cup, add water and just down it..it takes 10 seconds to complete, and once the stuff is in my body I have NO CHOICE but to get my ass to the gym,or else I'll be sitting around the house feeling like a jackass with a tingly face

 

[Imm0rt4l]

Tfw when you're in the gym excited to deadlift only to realize you forgot the chalk at home.

 

[SeanR1221]

Lost my balance on close grip bench today. Came towards my head instead of driving straight up. Had to dip the weights. Embarrassing but I loaded it back up and did 4 reps when I was only supposed to do a 2x2.

 

[Trez]

Have been working out for 4 years now, improved my condition in the army but had trouble gaining muscles, the cardio is fine, run 15km competitions so I'm not worried about that.

I also drink protein shakes after fitness, but I just get the feeling that because of my build it just takes longer. I know focussing on one particular area isn't exactly recommended, but wouldn't it be smart for me now to just go with the arms/chest/back region?

Adjusted my diet and feel like I already know what I'm supposed to be doing, but actually doing it seems to be a problem New gym so don't know any guys there yet and I also still want to run, since I like that and I'm good at it. But I don't want to lose my gained muscles by burning them at running, so how can I balance that efficiently?

Any advice?

 

[Noema]

Lost my balance on close grip bench today. Came towards my head instead of driving straight up. Had to dip the weights. Embarrassing but I loaded it back up and did 4 reps when I was only supposed to do a 2x2.

I've learned to never underestimate CGBB, even with low weights. It's seems harder to gauge how much left you have "in the tank" compared to regular bench. Sometimes a rep feels easy and then the next rep your triceps give up and you have to grind the weight up.

 

[Cudder]

I would love to try a caffeine based pre-workout, but I honestly think I'm immune to the effects of caffeine. I could have 5 espressos or coffees at night and be out like a light half an hour later. Has no effects on my body, neither do any of the energy drinks I've tried.

Any of you like this?

 

[SeanR1221]

I've learned to never underestimate CGBB, even with low weights. It's seems harder to gauge how much left you have "in the tank" compared to regular bench. Sometimes a rep feels easy and then the next rep your triceps give up and you have to grind the weight up.

Definitely. Especially since my close grip is now my old bench pr.

 

[entremet]

I've been lurking around here for a while haha. you all look great with your workout progress.
I've been trying to do some exercises again (nothing special, I don't want to lose oder gain weight or anything, just shape things up a bit) but my problem is actually that my muscles show TOO DAMN FAST
that may sound dumb but I'm doing a few crunches and it looks like I am going for some bigass sixpack, which I'm not. should have been born as a dude damn it.

Unless you take male hormones, you don't have to worry about getting bulky. It's impossible.

 

[kylej]

<3 cgbp

 

[Mayyhem]

So something interesting happen today. I had a chat with my older cousin from Europe about weight lifting and he said a few questionable things.

He used to be a trained athlete and is no doubt more experienced with weight lifting than I am (I've only been doing this for about a solid year consistently) so I decided to give him a open-minded listen. However he started saying that basically I shouldn't be drinking any powdered protein and instead focus on getting my protein from real food (he used eggs and meat as an example). When I asked why, he said because there are negative effects in the long term when you discontinue taking the powdered protein and/or discontinue training. He then said that if you do take it you would progress faster but your muscles wont be as strong or "long lasting" as they would be if you consumed the same amount but with real food. He finished by saying you can achieve the same results with real food and that the muscles would be stronger and remain developed later in your life.

Now I'm curious, is this a bunch of broscience bullshit? Cause that's what it sounded like to me. I was surprised he said this, he was really bent on convincing me to stop drinking powdered protein.

Is there any empirical evidence out there to prove these claims or is this a load of bologna? I assume I should continue using my Whey protein to supplement protein in my diet while weightlifting.

 

[Cudder]

I'm no expert, but I do believe that if you have the option to get protein from a food source or whey protein powder, you should get it from the food. Protein shakes are just a quick way to reach your desired daily protein intake without stuffing your face full of chicken or turkey all day. It is a supplement, and it should act as such to your diet.

I also don't think protein powder is dangerous or bad for you in any way. Never heard of that before.

No idea on the other stuff about long lasting and harder muscles from protein food sources though.

 

[trab pu kcip]

If you have a problem with your abs getting too defined (god I wish I had that problem), might I suggest not training your abs specifically at all? Just do compound lifts like squats, deadlifts and press, they all work your core muscles.

but I want that area to be fit, too. it also looks nicer when it's a bit toned imo. I'll just continue with a few exercises that have been presented here and see how it goes.

 

[sphinx]

but I want that area to be fit, too. it also looks nicer when it's a bit toned imo. I'll just continue with a few exercises that have been presented here and see how it goes.

it looks like you want to concentrate your efforts in specific parts of your body, those that you think need work or could look better.

I've received advice many times saying that it's a better approach to train the whole body instead of looking for spots of it to work on. It's not always easy and it's even harder with no gym or equipment but if you keep working out, keep in mind that you should be slowly progressing towards a full body workout, specially if you care for the aesthetics.

 

[trab pu kcip]

it looks like you want to concentrate your efforts in specific parts of your body, those that you think need work or could look better.

I've received advice many times saying that it's a better approach to train the whole body instead of looking for spots of it to work on. It's not always easy and it's even harder with no gym or equipment but if you keep working out, keep in mind that you should be slowly progressing towards a full body workout, specially if you care for the aesthetics.

yep that's about right. thanks I will keep that in mind. my dog will be glad to go jogging anyway lol

 

[grumble]

So something interesting happen today. I had a chat with my older cousin from Europe about weight lifting and he said a few questionable things.

He used to be a trained athlete and is no doubt more experienced with weight lifting than I am (I've only been doing this for about a solid year consistently) so I decided to give him a open-minded listen. However he started saying that basically I shouldn't be drinking any powdered protein and instead focus on getting my protein from real food (he used eggs and meat as an example). When I asked why, he said because there are negative effects in the long term when you discontinue taking the powdered protein and/or discontinue training. He then said that if you do take it you would progress faster but your muscles wont be as strong or "long lasting" as they would be if you consumed the same amount but with real food. He finished by saying you can achieve the same results with real food and that the muscles would be stronger and remain developed later in your life.

Now I'm curious, is this a bunch of broscience bullshit? Cause that's what it sounded like to me. I was surprised he said this, he was really bent on convincing me to stop drinking powdered protein.

Is there any empirical evidence out there to prove these claims or is this a load of bologna? I assume I should continue using my Whey protein to supplement protein in my diet while weightlifting.

Yeah, he's full of it. I mean real food is ideal, but you won't lose muscle faster if it is built partly on whey.

 

[EviLore]

Whey protein is food.

 

[Mully]

No water needed. Just eat the powder.