Support NeoGAF

[balddemon]

Lol he's gonna get crushed

Don't worry I'm doing it right. We can compare progress,

no kidding i already fucked up lol

i thought it was the same thing 3 days in a row for some reason

so today i did the first 2 days of workouts again:
3x8 230
5x1 245
2x2 265
1x1 280

instead of :
4x5 245
3x1 265
2x2 280
1x1 315

i think i'm going to take a day off tomorrow then do that workout on friday, then the lunges sat/sun/mon then continue from there. or just skip that day 3. man i feel dumb lol.


and i'm not going to cut, i'm going to continue eating like a pig, just much cleaner. i'm fairly sure i'm going to lose fat just doing smolov

edit: holy shit i need to start stretching after these workouts

 

[Syphon Filter]

Is cardio five consecutive days bad? Should i rest 1 day in between?

 

[balddemon]

Is cardio five consecutive days bad? Should i rest 1 day in between?

depends on the kind of cardio

HIIT you should only do a couple times a week

long slow distance? 4x a week is good

 

[kylej]

So, you guys doing 5/3/1 BBB, should I do the deload week if I don't feel like I need it? I'm still used to squatting 3x per week and doing everything else like 2x per week. I don't feel like I need it.

Do you guys just do the deload then do some isolation stuff or do the deload and go home? I hate not feeling like I did much.

yes, do it even if you don't feel like it. If you don't, it'll catch up with you. 5/3/1 is about riding gain waves to the swole stars. Slow and steady.

Also once you're 4 or 5 cycles in, shit will be heavy. I'm starting my 7th cycle soon, and I'm looking forward to the deload so much these days. Heavy weight gets you tired. I dunno how dudes do 15+ sets, I swear I could get strong and big just doing the three 5/3/1 sets and leaving the gym lol

 

[abuC]

Weight is melting off now, been able to sprint twice a week and cycle in between, strength is still around where it used to be.


Down to 236lbs, starting to see vascularity.

 

[SeanR1221]

I'd recommend you keep at least one day where you're doing higher weight for 3x5 on your lifts, so you don't lose your strength gains you've made.

Good idea. This way when I start SL again in the fall I'll have a solid base.

 

[AdventureRacing]

Why do you think your form is wrong? Do you keep your wrists straight/unbent?

For me i think the main thing i notice is that my form is uneven and by that i mean it seems to be different all the time which leads to varying results. I know that technically the form for bench should be much easier than deadlifts or squats but for some reason i find it harder.

Also for benches i'm not sure if it should feel like this but it feels like my feet are very light on the ground (it's hard to explain). It's like my feet are just sort of very hovering there, they are touching the ground but there is no pressure there at all.

Not sure if that's normal.

 

[Petrie]

Good idea. This way when I start SL again in the fall I'll have a solid base.

Exactly. Even if you do less sets when you do that weight, try to keep the same weight and do less sets so you're keeping your overall strength.

 

[Truth101]

Able to do 7 pull-ups at a time now. Pleased with myself, gonna try to get to 12 before Fall Semester!

 

[Clott]

PR in bench today, 225 for 4 reps.

But I get a feeling it was just one of those days, I don't know if I can repeat it again next week.

And for the record I weigh 170lbs now, maybe it's because I have been holding back a bit on my runs, and giving my body more of a chance to recuperate.

 

[The Chef]

PR in bench today, 225 for 4 reps.

But I get a feeling it was just one of those days, I don't know if I can repeat it again next week.

And for the record I weigh 170lbs now, maybe it's because I have been holding back a bit on my runs, and giving my body more of a chance to recuperate.

Congrats dude! I just got my personal record of 225 for 2 reps. *Brofist*

 

[Clott]

Congrats dude! I just got my personal record of 225 for 2 reps. *Brofist*

sweeeeeet.

 

[cryptic]

I'm 5'6'' about 130-140, why can't I seem to increase my bench but am seeing constant gains in squats, OHP, and deads? I do RPT training, could it be because of my frame?

 

[entremet]

I'm 5'6'' about 130-140, why can't I seem to increase my bench but am seeing constant gains in squats, OHP, and deads? I do RPT training, could it be because of my frame?

How's your diet? What's your routine?

 

[grumble]

You motherfucker. Motherfucker. You're going to run Smolov and want to cut? For reals? You want to recomp while doing a Smolov cycle?

He might die

 

[MrToughPants]

Fucking ridiculous squat 310kg squat with pause @ 85kg

Probably near world record...

 

[Dosia]

When it came to building arms, I followed some pro workout routines and took advice from some BBs at the gym

Basically you need to hit the bicep long and short head with a barbell and dumbbell movement. The basics will be barbell curls (arms at shoulder width), dumbbell curls on the preacher, but with maximum contraction at the top of the movement for your short head. my wrists used to hurt and forearms hurt too, but that's because thr were weak. Keep doing them and get them stronger

Then for more long head interaction, use an incline bench at 40 degrees or so and let your arms dangle as much as possible to gett the long head stretched, a light weight is all that's necessary. If you have a bicep Machine with incline pads, even better.

There's not much more than that unless you want to get into the peak, but then you need to use one side Of the cable machine, hold onto the other, make sure the elbow of the arm you are working stays parallel to the ground, and pull until you bicep is fully contracted then release until your arm is fully stretched

That's the basics, there's a lot more you can do, but unless your in competition, there's no point and it's a waste of time to do. Don't worry about pullups for your bicep. Do them in your back day

I'm currently sitting on 22" arms,not that much body fat of my bicep either, 12 weeks and see the progress. Guess it worked for me

How many reps do you generally go for? Or do you switch it up? like 3x6 with heavier weight some days and 3x12 with lighter weight on others.

 

[Etrian Oddity]

I think I'm going through my last growth spurt or something because my appetite has EXPLODED over the past week, lol.

It's not even like diet cravings, which I can easily control; also, I haven't been bloated (as I normally am after eating stuff that isn't on my "healthy foods" list).

Weird.

 

[y2dvd]

Age: 29
Height: 5'11"
Weight: 171 lbs

I have what I call a Gollum figure. I'm skinny and lanky. My chest caves in, but I got a gut, hence the Gollum reference. My goal is to actually have a chest, lose this gut, tone my body, and stop calling out to Precious.

I'm a beginner and I've been doing the following routine for about a month now. I try to aim for 3 times a week.

Treadmill - 11 minutes/1 mile
Stretch - 10 minutes
Bicep curls - 1 set of 15
Triceps push-downs - 1 set of 15
Bench Press - 1 set of 15
Butterfly - 1 set of 15
Shoulder Press - 1 set of 15
Upright Row - 1 set of 15
Lat Pulldown - 1 set of 15
Seated Row - 1 set of 15
Leg Press - 1 set of 15
A few ab exercises
I follow the session with a protein shake.

I feel that I'm getting used to it now and I'm not sure if I should move onto some intermediate exercises, add more weight and stick to the routine, or completely change it. Any pointers would be appreciated and great job to a lot of yall!

 

[Row]

I'm no expert, but you should focus on one area in each strength building workout rather than go for the full body thing, that and add a lot more cardio since 30min a week is nothing

 

[balddemon]

Age: 29
Height: 5'11"
Weight: 171 lbs

I have what I call a Gollum figure. I'm skinny and lanky. My chest caves in, but I got a gut, hence the Gollum reference. My goal is to actually have a chest, lose this gut, tone my body, and stop calling out to Precious.

I'm a beginner and I've been doing the following routine for about a month now. I try to aim for 3 times a week.

Treadmill - 11 minutes/1 mile
Stretch - 10 minutes
Bicep curls - 1 set of 15
Triceps push-downs - 1 set of 15
Bench Press - 1 set of 15
Butterfly - 1 set of 15
Shoulder Press - 1 set of 15
Upright Row - 1 set of 15
Lat Pulldown - 1 set of 15
Seated Row - 1 set of 15
Leg Press - 1 set of 15
A few ab exercises
I follow the session with a protein shake.

I feel that I'm getting used to it now and I'm not sure if I should move onto some intermediate exercises, add more weight and stick to the routine, or completely change it. Any pointers would be appreciated and great job to a lot of yall!

you're probably gonna get this a lot but i suggest doing Starting strength and eating a lot. and 2 days of HIIT 4 days apart. and you get big and in shape and sexy

 

[Petrie]

Age: 29
Height: 5'11"
Weight: 171 lbs

I have what I call a Gollum figure. I'm skinny and lanky. My chest caves in, but I got a gut, hence the Gollum reference. My goal is to actually have a chest, lose this gut, tone my body, and stop calling out to Precious.

I'm a beginner and I've been doing the following routine for about a month now. I try to aim for 3 times a week.

Treadmill - 11 minutes/1 mile
Stretch - 10 minutes
Bicep curls - 1 set of 15
Triceps push-downs - 1 set of 15
Bench Press - 1 set of 15
Butterfly - 1 set of 15
Shoulder Press - 1 set of 15
Upright Row - 1 set of 15
Lat Pulldown - 1 set of 15
Seated Row - 1 set of 15
Leg Press - 1 set of 15
A few ab exercises
I follow the session with a protein shake.

I feel that I'm getting used to it now and I'm not sure if I should move onto some intermediate exercises, add more weight and stick to the routine, or completely change it. Any pointers would be appreciated and great job to a lot of yall!

Nothing about this routine makes sense. Too many reps and not enough sets for such a beginner. No focus, no logic to it. As echoed here, read the OP, do SS or a similar program, and the results will come.

 

[CrankyJay]

Still completely dumbfounded when my weight loss stalls on a cut and then all of a sudden my scale drops 2 pounds overnight. I haven't changed anything up.

That being said...new stats:

Height: 6'2

Starting weight: 213

Current weight: 193.2 pounds

Bench press: 5 reps at 195 (I'm too lazy to ask for a spot for a 1RM, also I don't really trust the morning workout people as they're mostly older and on the cardio machines)

Squats: LOL...still a complete noob at this. Could probably do 5 x 175 before my form goes to shit. My right leg is also atrophied from knee surgery a few years ago and I never fully recovered from that.

Deadlifts: Haven't mixed this in yet to my workouts...I need to stop making excuses.

Overall, really happy with my progress so far.

 

[y2dvd]

Thanks for the advice. I read the OP and I'll try that beginners routine for a few months. Let's see how it goes from there!

 

[Mr.City]

Still completely dumbfounded when my weight loss stalls on a cut and then all of a sudden my scale drops 2 pounds overnight. I haven't changed anything up.

That being said...new stats:

Height: 6'2

Starting weight: 213

Current weight: 193.2 pounds

Bench press: 5 reps at 195 (I'm too lazy to ask for a spot for a 1RM, also I don't really trust the morning workout people as they're mostly older and on the cardio machines)

Squats: LOL...still a complete noob at this. Could probably do 5 x 175 before my form goes to shit. My right leg is also atrophied from knee surgery a few years ago and I never fully recovered from that.

Deadlifts: Haven't mixed this in yet to my workouts...I need to stop making excuses.

Overall, really happy with my progress so far.

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

I think every summer dieter here needs to read this article. It's pretty short and gives a good explanation of what happens with weight loss stalls and sudden changes in appearance and on the scale.

I'm a beginner and I've been doing the following routine for about a month now. I try to aim for 3 times a week.

Treadmill - 11 minutes/1 mile
Stretch - 10 minutes
Bicep curls - 1 set of 15
Triceps push-downs - 1 set of 15
Bench Press - 1 set of 15
Butterfly - 1 set of 15
Shoulder Press - 1 set of 15
Upright Row - 1 set of 15
Lat Pulldown - 1 set of 15
Seated Row - 1 set of 15
Leg Press - 1 set of 15
A few ab exercises
I follow the session with a protein shake.

I feel that I'm getting used to it now and I'm not sure if I should move onto some intermediate exercises, add more weight and stick to the routine, or completely change it. Any pointers would be appreciated and great job to a lot of yall!

Who designed this routine?

 

[Poindexter]

Still completely dumbfounded when my weight loss stalls on a cut and then all of a sudden my scale drops 2 pounds overnight. I haven't changed anything up.

That being said...new stats:

Height: 6'2

Starting weight: 213

Current weight: 193.2 pounds

Bench press: 5 reps at 195 (I'm too lazy to ask for a spot for a 1RM, also I don't really trust the morning workout people as they're mostly older and on the cardio machines)

Squats: LOL...still a complete noob at this. Could probably do 5 x 175 before my form goes to shit. My right leg is also atrophied from knee surgery a few years ago and I never fully recovered from that.

Deadlifts: Haven't mixed this in yet to my workouts...I need to stop making excuses.

Overall, really happy with my progress so far.

This is me every week. For 5 or 6 days my weight will stay the same or even go up a pound or two. Until one day when I get on the scale and I'll all of a sudden be 2 pounds below my previous record low.

It happened yesterday. And speaking of weight loss, I am officially down 56 lbs today from the beginning of the year.

 

[CrankyJay]

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

I think every summer dieter here needs to read this article. It's pretty short and gives a good explanation of what happens with weight loss stalls and sudden changes in appearance and on the scale?

Decent read...I'm hoping I don't just become another "summer dieter" though.

But the drop in weight coincides with my estimates on a week to week basis as I've been tracking my intake vs. expenditure almost flawlessly.

In other words, I'm happy with my results.

 

[Petrie]

Thanks for the advice. I read the OP and I'll try that beginners routine for a few months. Let's see how it goes from there!

The program is designed to be used for at least 6 months to a year.

 

[FallingEdge]

For those of you who finished a PSMF, do you just eat at maintenance? Normal carbs and protein? I don't have the book with me atm and I don't recall exactly what it said in this phase.

 

[BumRush]

Age: 29
Height: 5'11"
Weight: 171 lbs

I have what I call a Gollum figure. I'm skinny and lanky. My chest caves in, but I got a gut, hence the Gollum reference. My goal is to actually have a chest, lose this gut, tone my body, and stop calling out to Precious.

I'm a beginner and I've been doing the following routine for about a month now. I try to aim for 3 times a week.

Treadmill - 11 minutes/1 mile
Stretch - 10 minutes
Bicep curls - 1 set of 15
Triceps push-downs - 1 set of 15
Bench Press - 1 set of 15
Butterfly - 1 set of 15
Shoulder Press - 1 set of 15
Upright Row - 1 set of 15
Lat Pulldown - 1 set of 15
Seated Row - 1 set of 15
Leg Press - 1 set of 15
A few ab exercises
I follow the session with a protein shake.

I feel that I'm getting used to it now and I'm not sure if I should move onto some intermediate exercises, add more weight and stick to the routine, or completely change it. Any pointers would be appreciated and great job to a lot of yall!

First off, good luck...I'd start by replacing any bad foods you eat (processed sugars, white carbohydrates, fatty meats, etc.) with good ones (fruits / vegetables, whole grains, lean meats)...you'll see the gut shrink immediately. Don't decrease your calorie volume though, just improve your diet. Also, others have said it but that current workout won't get you the physique you're looking for. Try breaking up your body parts into days and really focus on each one separately.

 

[despire]

Also, others have said it but that current workout won't get you the physique you're looking for. Try breaking up your body parts into days and really focus on each one separately.

Or just doing a proper full body routine since he's a beginner. Starting Strength, the OP routine or StrongLifts etc..

He shouldn't start a split routine at this point.

 

[Petrie]

Or just doing a proper full body routine since he's a beginner. Starting Strength, the OP routine or StrongLifts etc..

He shouldn't start a split routine at this point.

I agree. For a true beginner a full body routine really is going to give them the best gains/effort ratio. It's easier to stay motivated when the weight is going up every day too.

 

[L0st Id3ntity]

I always found loud people in the gym extremely obnoxious, felt they could easily suppress it if they wanted to. Now that I'm approaching 250lbs in double overhand deadlift, I just have to take a loud deep breath between each rep, hopefully no one is hating me.

 

[MjFrancis]

It can go either way for me. I tolerate a good deal of grunting (and am not immune to it myself for heavy/high-rep squats or deadlifts), but I've only ever come across two characters that actually annoyed me with the noises they made. First, a bench presser who felt the need to scream with every rep. SCREAM, not grunt. The second, and repeat, offender is a guy who Smith machine squats and leg press grunts. He'll hold the bottom of the rep, then slowly bounce out of it. It's not even a grunt... it's more of a "ugh" exclamation like he's blowing a load in his pants.

I tolerate it, but I carry his embarrassment for him everytime he does it. I heard him justify it before by saying something something abdominal decompression something something chi like karate something something force amplification. To each their own I suppose.

 

[CrankyJay]

I always found loud people in the gym extremely obnoxious, felt they could easily suppress it if they wanted to. Now that I'm approaching 250lbs in double overhand deadlift, I just have to take a loud deep breath between each rep, hopefully no one is hating me.

I can hear you all the way from my gym...STFU.

 

[Petrie]

I always found loud people in the gym extremely obnoxious, felt they could easily suppress it if they wanted to. Now that I'm approaching 250lbs in double overhand deadlift, I just have to take a loud deep breath between each rep, hopefully no one is hating me.

Everybody judges until they get to the point where they understand. Of course you aren't making noise doing 120lb squats!

 

[LordPhoque]

Hey guys, I need a beginner routine that doesn't require any material. I don't want to gain a lot of muscle, I just want to loose a little weight (mainly in the ass, yeah I know you can't target fat loss).
I've already improved my diet a lot (it wasn't that bad to begin with anyway) and I ride my bike 2 times a week, 45mns long.

 

[CrankyJay]

Hey guys, I need a beginner routine that doesn't require any material. I don't want to gain a lot of muscle, I just want to loose a little weight (mainly in the ass, yeah I know you can't target fat loss).
I've already improved my diet a lot (it wasn't that bad to begin with anyway) and I ride my bike 2 times a week, 45mns long.

LOL, what have you done?!

Read the OP...seriously.

 

[LordPhoque]

LOL, what have you done?!

Read the OP...seriously.

Never said I didnt want to gain any. Also the OP only posted routines with material. I don't have the money to afford the gym which is extremely expensive where I live, and I don't have any room for the material.

 

[kylej]

Hey guys, I need a beginner routine that doesn't require any material. I don't want to gain a lot of muscle, I just want to loose a little weight (mainly in the ass, yeah I know you can't target fat loss).
I've already improved my diet a lot (it wasn't that bad to begin with anyway) and I ride my bike 2 times a week, 45mns long.

You should read the OP, but be careful because before you know it you'll gain too much muscle and be so bulky you won't be able to brush your teeth.

 

[Enco]

Never said I didnt want to gain any. Also the OP only posted routines with material. I don't have the money to afford the gym which is extremely expensive where I live, and I don't have any room for the material.

You wont gain a lot of muscle don't worry.

This is the biggest and most ridiculous thing people say. To get HUGE like bodybuilders/some celebrities you need to work out for YEARS. You will also need some drugs to get to extreme sizes.

Don't worry about getting huge.

Just do some push ups, pull ups, dips, planks and other simple bodyweight exercises if you don't want weights.

 

[Mr.City]

Never said I didnt want to gain any. Also the OP only posted routines with material. I don't have the money to afford the gym which is extremely expensive where I live, and I don't have any room for the material.

Pretty sure there's a body weight post in the OP, captain



It's about 100 degrees here in Chicago, 110 once the humdity and heat index are factored. I figured it's a good time for this article: http://startingstrength.com/articles/training_heat_starr.pdf

 

[CrankyJay]

Never said I didnt want to gain any. Also the OP only posted routines with material. I don't have the money to afford the gym which is extremely expensive where I live, and I don't have any room for the material.

Alright, I'll give you more of an answer...

I said "LOL What have you done?" because it's not easy to pack on muscle. In addition to lifting weights you have to eat a lot, but you also said your goal was to lose weight, and in order to do that you have to eat at a caloric deficit.

I recommend you sign up for myfitnesspal.com (it's free and there are free apps for your phone and iPad) and start tracking your daily calories religiously. Figure out what your maintenance calories are (your BMR) and eat 500 calories less than that per day to lose 1 pound a week.

If you add in exercise you can burn another 500 calories a day to lose up to 2 pounds per week. I wouldn't recommend trying to lose any more than that.

As for exercises you can do without materials...look up body weight exercises. You can do pushups, situps, squats, wall squats, dips on a chair with armrests, etc.

Hell, fill some gallon water jugs with water and curl those if you want.

I'd also recommend either going for a 40/40/20 split on your calories...get 40% of your calories from lean protein sources, 40% from complex carbs, and 20% from fats. If you want to be more aggressive about it you can do 50/30/20 but that would require you to probably purchase some protein supplements to meat your goals.

Hope that helps steer you in a generally more healthful direction.

 

[LordPhoque]

You wont gain a lot of muscle don't worry.

This is the biggest and most ridiculous thing people say. To get HUGE like bodybuilders/some celebrities you need to work out for YEARS. You will also need some drugs to get to extreme sizes.

Don't worry about getting huge.

Just do some push ups, pull ups, dips, planks and other simple bodyweight exercises if you don't want weights.

I know I won't. I was just saying I'm not interested in the whole routine so I'm just looking for some alternative that doesn't require any stuff. I just wan't to lose weight and to gain a little muscle in the process, so I thought maybe the fixed diet + biking wasn't enough.

 

[CrankyJay]

I know I won't. I was just saying I'm not interested in the whole routine so I'm just looking for some alternative that doesn't require any stuff. I just wan't to lose weight and to gain a little muscle in the process, so I thought maybe the fixed diet + biking wasn't enough.

Generally this doesn't happen...you're either losing or gaining weight. In some instances you can experience what is known as "newb gains" where you achieve both losing fat and gaining muscle but I think that really only lasts for a short amount of time.

There are others here who could explain this better than I can.

 

[Enco]

Generally this doesn't happen...you're either losing or gaining weight. In some instances you can experience what is known as "newb gains" where you achieve both losing fat and gaining muscle but I think that really only lasts for a short amount of time.

There are others here who could explain this better than I can.

I think it's possible.

Noob gains are the best.

Keep your protein high and eat at a slight calorie deficit. You should lose weight and get stronger. Be sure to do some bodyweight stuff though. Cycling wont really help you build muscle all over.

Cycling + diet is perfect for weight loss but throw some bodyweight stuff in to add some strength.

 

[Poindexter]

Gaining mass and losing weight at the same time is very possible. It's just an extremely slow process and most people don't have the patience to do it, nor do they usually have the dedication to diet it requires.

 

[LordPhoque]

So I should stick to my diet/cycling routine ? I did lose weight during the last weeks.

 

[maximum360]

You wont gain a lot of muscle don't worry.

This is the biggest and most ridiculous thing people say. To get HUGE like bodybuilders/some celebrities you need to work out for YEARS. You will also need some drugs to get to extreme sizes.

Don't worry about getting huge.

Just do some push ups, pull ups, dips, planks and other simple bodyweight exercises if you don't want weights.

This.

I did this for a good month before I got back into weight-lifting. It was a good transition after being out of it for a few years.

Also, add squats -> single leg squats, heel raises -> single leg heel raises.

 

[SeanR1221]

I always found loud people in the gym extremely obnoxious, felt they could easily suppress it if they wanted to. Now that I'm approaching 250lbs in double overhand deadlift, I just have to take a loud deep breath between each rep, hopefully no one is hating me.

When I hit 225 on deadlifts I put yoga mats under my weights. Management said the sound of the weight hitting the ground bothered people.