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[Cooper]

Wait till you meet Cooper and Sadetar.

Sadetar's posts are way more interesting to read than mine!

For melonrabbit: I've been doing the Strong Curves program for about a year now, and really like the set up. It's traditional strength training moves (squat, deadlift, press, pull-up...) with an extra emphasis on hip thrusts and glute bridges for additional lower body strength and physique improvement. I just reached a 2 plate (225 pound) hip thrust last cycle.

https://youtu.be/4_GKgi3OZUo

 

[mkenyon]

If you are able to that would be really beneficial. Thanks.

So there's two major programs that most people will point towards, which are StrongLifts and Starting Strength

Both focus on a few important barbell lifts for a full body workout. Each of the lifts is a compound lift, meaning that it focuses a large number of muscle groups for that single lift, rather than just a specific area.

http://stronglifts.com/5x5/

The main wiki for Starting Strength went down, so here's two links. They both have the same information, just different formatting:

http://www.fitocracy.com/knowledge/official-starting-strength-guide-for-fitocrats/
http://forum.bodybuilding.com/showthread.php?t=998224

Both are generally going to be working on the premise of an A day and a B day. You rotate between the two, trying to get to the gym 3-4 days a week.

The accessories are where people personalize their routine, adding a few lifts to each day to target a specific area that you want to improve.

Complicated Example: You want to hit triceps more because you're having trouble stabilizing on bench press, so you add a lift or two that specifically targets triceps.

Simple Example: You want X muscle to get bigger for aesthetics, so you add a few lifts that target X muscle.

There's a ton more really good info in the OP as well. That can lead to being overwhelmed, so just remember this: The details are stuff you can get clarification on and change up throughout the learning experience, what matters the most is picking up that barbell and doing those compound lifts. Also, eat lots of protein.

 

[SystemBug]

Do people stalk this thread on those gross subreddits?

No, I shouldn't be tempted.

I got put in one, and I checked out that sub-reddit and people were saying how I was dirty Jew and stuff like that.

Spoiler

I am not even jewish tho, not even the same area lol

 

[Psychotext]

I just reached a 2 plate (225 pound) hip thrust last cycle.

https://youtu.be/4_GKgi3OZUo

Very impressive. I should get a foam pad or something like that because I find those very uncomfortable.

 

[melonrabbit]

So, I need to figure out diet and an ideal gym to train

I know PF probably isn't that great but my friend had a membership and I can get in for free. Would that be okay to start at until I can find somewhere better?

 

[Sadetar]

Sadetar's posts are way more interesting to read than mine!

For melonrabbit: I've been doing the Strong Curves program for about a year now, and really like the set up. It's traditional strength training moves (squat, deadlift, press, pull-up...) with an extra emphasis on hip thrusts and glute bridges for additional lower body strength and physique improvement. I just reached a 2 plate (225 pound) hip thrust last cycle.

https://youtu.be/4_GKgi3OZUo

COOPER!!! What nonsense are you writing in there? Come on, you are the boss.

And that was pretty damn impressive! I do just normal glute bridges and glute bridges on box at the moment. Hopefully I will be able to start to add weight after couple months. You are always such an inspiration!

If that was referring to the good ass and/or legs, sweetie, you know I want pics.

I know you must have killer legs.

 

[BumRush]

Sadetar's posts are way more interesting to read than mine!

For melonrabbit: I've been doing the Strong Curves program for about a year now, and really like the set up. It's traditional strength training moves (squat, deadlift, press, pull-up...) with an extra emphasis on hip thrusts and glute bridges for additional lower body strength and physique improvement. I just reached a 2 plate (225 pound) hip thrust last cycle.

https://youtu.be/4_GKgi3OZUo

That's amazing Coop!!

 

[Cooper]

Very impressive. I should get a foam pad or something like that because I find those very uncomfortable.

The thick foam pads are definitely key for me. The standard back pad that velcros around the bar hardly does anything, even at lighter weights. I actually don't know what the square foam pads are supposed to be used for, but the gym has about 6 of them and they're perfect for hip thrusts.

And that was pretty damn impressive! I do just normal glute bridges and glute bridges on box at the moment. Hopefully I will be able to start to add weight after couple months. You are always such an inspiration!

Thanks. Unweighted bridges are quite intense, especially when done for higher reps. The Strong Curves program I use actually has an all-bodyweight option.

I know PF probably isn't that great but my friend had a membership and I can get in for free. Would that be okay to start at until I can find somewhere better?

Doing anything is better than nothing, and PF is fine for a novice. Dumbbells, fixed barbells, machines, and bodyweight exercises can all be used to lay a good foundation. You'll probably want more options as you advance though.

 

[Cindi Mayweather]

Sadetar's posts are way more interesting to read than mine!

For melonrabbit: I've been doing the Strong Curves program for about a year now, and really like the set up. It's traditional strength training moves (squat, deadlift, press, pull-up...) with an extra emphasis on hip thrusts and glute bridges for additional lower body strength and physique improvement. I just reached a 2 plate (225 pound) hip thrust last cycle.

https://youtu.be/4_GKgi3OZUo

My goodness.

 

[Jason's Ultimatum]

I'm actually curious how many people in this thread trains each muscle only once a week. Seems like the majority train for higher frequency.

 

[BumRush]

I'm actually curious how many people in this thread trains each muscle only once a week. Seems like the majority train for higher frequency.

Team 2x / week.

I do push / pull two times each.

 

[Cooter]

Well, MTP is basicly porn himself too. I think he could win the best ass contest in here.

Spoiler

Not sure though, we could use more asses in here... Just saying.

Ask and you shall receive.

 

[Psychotext]

Oh no, it begins.

 

[mdsfx]

Oh no, it begins.

Lol

 

[SeanR1221]

Oh no, it begins.

Rofl.

Who has the best thighs

 

[Cindi Mayweather]

Ask and you shall receive.

I hope your partner grabs that ass regularly. It deserves it!

 

[BumRush]

Ask and you shall receive.

Did my AC break? Feels like it's about a hunnet degrees in here right now...

 

[Jason's Ultimatum]

Team 2x / week.

I do push / pull two times each.

Cool.

sucks how my arms have gotten smaller. I'm back to doing higher volume for my routine so let's see how that goes and give it a few months. If all else fails I'm going back to bro split. :-/

 

[Cooter]

I hope your partner grabs that ass regularly. It deserves it!

It's a preferred body part for sure. Thanks.

Did my AC break? Feels like it's about a hunnet degrees in here right now...

We gonna burn GAF down!

 

[Dawg]

I know you guys don't recommend it but I am seriously considering GOMAD. Even though 4L a day sounds like a lot. I just feel like I'm a very hard weight gainer and it's something I have struggled with all my life. The reason I am considering it is because I feel like it could help me the first few months. Just to go from underweight to healthy weight at least. I need some hard gains. As I've said before, I'm 1,92m and only 70kg. I remember reading for every cm above 1m, you should be 1kg. Dunno if that is entirely correct but that means I would have to be 90kg. Which is pretty far ahead.

As for actual training, I wonder if it would be a good idea to just visit a gym and ask one of the people there about a good training program? I've never been to a gym in my life and I honestly don't know how anything works. And I don't want to mess up, lol. Even if I'm sure it's nothing too difficult. I could just use some help to get me going.

 

[Jason's Ultimatum]

So we're posting ass pics? I'll be back with nice shots after I get out of the shower. I'll throw on a pair of nice UA boxer briefs.....

Or just PM me and I'll send you a nice nekked rear end shot. I've been told it's nice.

 

[BumRush]

I know you guys don't recommend it but I am seriously considering GOMAD. Even though 4L a day sounds like a lot. I just feel like I'm a very hard weight gainer and it's something I have struggled with all my life. The reason I am considering it is because I feel like it could help me the first few months. Just to go from underweight to healthy weight at least. I need some hard gains. As I've said before, I'm 1,92m and only 70kg. I remember reading for every cm above 1m, you should be 1kg. Dunno if that is entirely correct but that means I would have to be 90kg. Which is pretty far ahead.

As for actual training, I wonder if it would be a good idea to just visit a gym and ask one of the people there about a good training program? I've never been to a gym in my life and I honestly don't know how anything works. And I don't want to mess up, lol. Even if I'm sure it's nothing too difficult. I could just use some help to get me going.

Just know, the weight you put on will be fat. Whole milk is incredibly fattening.

 

[bchamba]

I'm actually curious how many people in this thread trains each muscle only once a week. Seems like the majority train for higher frequency.

My days are split up by lifts so bench and squat 3x week and deadlift 2x. I think the only isolation work I do is for biceps and triceps twice a week because they do shrink when I don't focus on them. Every other movement is a compound.

 

[Dawg]

Just know, the weight you put on will be fat. Whole milk is incredibly fattening.

Don't know if's much of a difference, but the regular milk I drink is "half whole" which amounts to 45kcal every 100ml. So that would be 1800kcal a day.

Contains less fat than whole milk but yeah.

 

[BumRush]

Don't know if's much of a difference, but the regular milk I drink is "half whole" which amounts to 45kcal every 100ml. So that would be 1800kcal a day.

Contains less fat than whole milk but yeah.

Whole milk is 2400 calories in a gallon. But consuming 2400 calories of dairy really isn't the same as consuming 2400 calories of lean meats and complex carbs

 

[KillerBEA]

I'm actually curious how many people in this thread trains each muscle only once a week. Seems like the majority train for higher frequency.

Team 2x / week.

I do push / pull two times each.

Hit everything at least twice as well. My split like bchambas is split up by lifts and then I do accompanying isolation or compound assistance. Only exception to this really is I do Pullups and chinups on Squat days too.

I know you guys don't recommend it but I am seriously considering GOMAD. Even though 4L a day sounds like a lot. I just feel like I'm a very hard weight gainer and it's something I have struggled with all my life. The reason I am considering it is because I feel like it could help me the first few months. Just to go from underweight to healthy weight at least. I need some hard gains. As I've said before, I'm 1,92m and only 70kg. I remember reading for every cm above 1m, you should be 1kg. Dunno if that is entirely correct but that means I would have to be 90kg. Which is pretty far ahead.

As for actual training, I wonder if it would be a good idea to just visit a gym and ask one of the people there about a good training program? I've never been to a gym in my life and I honestly don't know how anything works. And I don't want to mess up, lol. Even if I'm sure it's nothing too difficult. I could just use some help to get me going.

Instead of jumping into GOMAD. Start at a Quart, do that for a while. Add more, do that for while. You will hate life if you drink that much milk, and might actually make you sick.

 

[lenovox1]

I know you guys don't recommend it but I am seriously considering GOMAD. Even though 4L a day sounds like a lot. I just feel like I'm a very hard weight gainer and it's something I have struggled with all my life. The reason I am considering it is because I feel like it could help me the first few months. Just to go from underweight to healthy weight at least. I need some hard gains. As I've said before, I'm 1,92m and only 70kg. I remember reading for every cm above 1m, you should be 1kg. Dunno if that is entirely correct but that means I would have to be 90kg. Which is pretty far ahead.

As for actual training, I wonder if it would be a good idea to just visit a gym and ask one of the people there about a good training program? I've never been to a gym in my life and I honestly don't know how anything works. And I don't want to mess up, lol. Even if I'm sure it's nothing too difficult. I could just use some help to get me going.

In order for anyone that posts here to give you anything other than general advice, it's best to monitor your food intake and normal diet across an entire week.

That being said, you probably don't need a whole gallon of milk every single day if you're consistently eating three or more meals throughout the day. A single liter alone is still 500+ additional calories at less than $1 per liter.

And your ability to start training on your own is based upon your kinesthetic awareness and your proprioception--your body's senses of its position and of the things that surround it. If you've danced all your life, done yoga, played sports, etc., lifting weights can be "easy" on that front. But if you struggle to do a squat without weights, having an instructor or trainer or experienced friend train you for a little while is a perfect idea.

 

[Sadetar]

Ask and you shall receive.

Thanks. Unweighted bridges are quite intense, especially when done for higher reps. The Strong Curves program I use actually has an all-bodyweight option.

At the moment I just do what ever my physiotherapist thinks I should be doing. I do dead bug exercises and body-weight glute bridges daily for better core.

Then I am from strict machines starting to move to these upper body work outs with super sets.

Chest press machine / bench press 3 x 10
chest fly (machine) 3 x 15

shoulder press with dumbbells (+ arms to front) sitting 3 x 10
dumbbells shoulder fly 3 x 15

biceps curl with dumbbells / cabel machine 3 x 10
french press with dumbbells / cabel machine 3 x 10

+ core muscle training with cable machine and dead bug exercises.

And the lower body includes these:

bulgarian split squat 3 x 10
one legged glute bridge 3 x 15

dumbbell box step ups 3 x 10
romanian deadlift 3 x 15

cable hip abduction 3 x 10
abduction with machine 3 x 15

lying t-bar row 3 x 10
cable pulldown 3 x 10
reverse fly machine 3 x 10

If you have an opinion on those, feel free to share.

So we're posting ass pics? I'll be back with nice shots after I get out of the shower. I'll throw on a pair of nice UA boxer briefs.....

Or just PM me and I'll send you a nice nekked rear end shot. I've been told it's nice.

I think I will wait for the public shots.

Spoiler

Who am I kidding...

 

[Dawg]

A quart is 1L right? I'm not used to the American way

The truth is GOMAD seemed interesting because, despite living off milk, it's one of the easier ways to combine weight gain with the type of work I do. I don't really have time for several meals a day with the irregular work hours I do. Drinking milk every now and then (even if it's a fuckton) is way easier for me in that regard. I just don't know how else I could reach my required daily kcals else.

Not to mention I have a really weak appetite. I have no trouble drinking lots and lots, but there are days when my stomach feels stuffed despite me only having eaten a single sandwich at noon and some pasta for dinner. Which is basically nothing. Liquids are much easier for me than actual food.

No matter how I do it, I need to find a steady food schedule before I can start the real work. AFAIK, you can't get much bigger if there's nothing to start with. So I'm reluctant to go training at my current weight.

 

[Chocobro]

It's hot here in NYC, it's hot here in this thread. It's hot everywhere.

I'm actually curious how many people in this thread trains each muscle only once a week. Seems like the majority train for higher frequency.

I'm on team 3x / week because I'm in a different sport than majority of the posters here. Mostly following what my weightlifting coach tells me to do while I'm still in the beginner stage of weightlifting. Snatch, pull variation, press variation, squat, abs and back.

 

[SeanR1221]

I have an incline/light bench and ohp/ light close grip one week

And then bench/ light incline and close grip/ light ohp the next week

So I only lift twice a week

Lots of volume. No legs until I'm cleared

 

[KillerBEA]

A quart is 1L right? I'm not used to the American way

The truth is GOMAD seemed interesting because, despite living off milk, it's one of the easier ways to combine weight gain with the type of work I do. I don't really have time for several meals a day with the irregular work hours I do. Drinking milk every now and then (even if it's a fuckton) is way easier for me in that regard. I just don't know how else I could reach my required daily kcals else.

Not to mention I have a really weak appetite. I have no trouble drinking lots and lots, but there are days when my stomach feels stuffed despite me only having eaten a single sandwich at noon and some pasta for dinner. Which is basically nothing. Liquids are much easier for me than actual food.

No matter how I do it, I need to find a steady food schedule before I can start the real work. AFAIK, you can't get much bigger if there's nothing to start with. So I'm reluctant to go training at my current weight.

Yeah it's basically 1 to 1 Liter to Quart. Negligible difference.

I would still start off small and work up and try to find other ways to bring your calories up. Maybe blending up some fruit really fine into a smoothie or something.

 

[lenovox1]

A quart is 1L right? I'm not used to the American way

The truth is GOMAD seemed interesting because, despite living off milk, it's one of the easier ways to combine weight gain with the type of work I do. I don't really have time for several meals a day with the irregular work hours I do. Drinking milk every now and then (even if it's a fuckton) is way easier for me in that regard. I just don't know how else I could reach my required daily kcals else.

Not to mention I have a really weak appetite. I have no trouble drinking lots and lots, but there are days when my stomach feels stuffed despite me only having eaten a single sandwich at noon some pasta for dinner. Which is basically nothing. Liquids are much easier for me than actual food.

No matter how I do it, I need to find a steady food schedule before I can start the real work. AFAIK, you can't get much bigger if there's nothing to start with. So I'm reluctant to go training at my current weight.

Do you have a desk? Can you get a Nutribullet or similar personal blender? For your health, smoothies seem like the better choice.

 

[Dawg]

Yeah it's basically 1 to 1 Liter to Quart. Negligible difference.

I would still start off small and work up and try to find other ways to bring your calories up. Maybe blending up some fruit really fine into a smoothie or something.

How do I know how much calories I'd need a day? Like, could you get there with eggs in the morning, 1 quart milk, some bananas and maybe chicken/rice in the evening?

 

[Dawg]

Do you have a desk? Can you get a Nutribullet or similar personal blender? For your health, smoothies seem like the better choice.

I could get a blender. Are you supposed to make smoothies/shakes that replace meals/lunch?

 

[BumRush]

How do I know how much calories I'd need a day? Like, could you get there with eggs in the morning, 1 quart milk, some bananas and maybe chicken/rice in the evening?

There's a calorie website in the OP. You put your weight and your goals and it will tell you what you need to consume. Then, you can just research various foods to see how much they are, for starters.

 

[Jason's Ultimatum]

 

[Jason's Ultimatum]

Sorry pc acting buggy. I'll post me flexing with my small arms. My left is the smallest and it's so pathetic.

But that's me at 6'1" 187-188ish.

I'll post the pathetic arm pic tomorrow.

 

[lenovox1]

I could get a blender. Are you supposed to make smoothies/shakes that replace meals/lunch?

You can. For those types of shakes you'll want to be sort of cognizant of the level fats, proteins and carbs you add, making sure there's a good balance and amount the macronutrients you need. Which isn't that hard to do in reality, btw.

 

[Dead Prince]

watched a guy do some deadlifts. the only thing i got out of it was his rounded back when he went up and down. and his bb rows.

 

[Cindi Mayweather]

So I'm in an area I don't know much about.

Today at the gym I met with the girl I'm helping. She says she's about 60 pounds overweight. I was thinking of starting her on Starting Strength. She wants to lose the weight, while maintaining and growing muscle. But SS is mostly for bulking rather than cutting, and she will plateau soon because she's in caloric deficit. What should I suggest?

She wants to put on large gains to lower body while cutting this weight. I'm not sure if that's possible due to my inexperience.

 

[FallingEdge]

So I'm in an area I don't know much about.

Today at the gym I met with the girl I'm helping. She says she's about 60 pounds overweight. I was thinking of starting her on Starting Strength. She wants to lose the weight, while maintaining and growing muscle. But SS is mostly for bulking rather than cutting, and she will plateau soon because she's in caloric deficit. What should I suggest?

She wants to put on large gains to lower body while cutting this weight. I'm not sure if that's possible due to my inexperience.

I think SS is fine. Even at a deficit, there should be no worries.

 

[Dawg]

Been reading up all night, found a cool website madeby a fellow Belgian. His 5x5 method seems pretty aight, is it a good program for a starter?

Link: http://stronglifts.com/5x5/

 

[MrToughPants]

gigantassism

 

[Dead Prince]

hew:

 

[Cindi Mayweather]

I think SS is fine. Even at a deficit, there should be no worries.

But don't increase load when she flatlines due to deficit, right? SS requires some serious calories and she will be running a caloric deficit, so I'm not too sure.

 

[mkenyon]

Goddamn MTP. That thing is glorious.

 

[FallingEdge]

But don't increase load when she flatlines due to deficit, right? SS requires some serious calories and she will be running a caloric deficit, so I'm not too sure.

I honestly feel like it is a give and take process. Run with it and see what happens. You don't know yet how her body responds in that situation. You'd be surprised at how far you really can do on a deficit. Keep protein high, cycle calories if stalled, blah blah blah.

Again, this is just my opinion. I'd trust your instincts and what you experience over mine.

 

[Cooter]

I honestly feel like it is a give and take process. Run with it and see what happens. You don't know yet how her body responds in that situation. You'd be surprised at how far you really can do on a deficit. Keep protein high, cycle calories if stalled, blah blah blah.

Again, this is just my opinion. I'd trust your instincts and what you experience over mine.

I agree. My daughter is on a calorie deficit and hitting PRs on all her compounds nearly every week. Never underestimate newbie gains.

 

[Cudder]

Been reading up all night, found a cool website madeby a fellow Belgian. His 5x5 method seems pretty aight, is it a good program for a starter?

Link: http://stronglifts.com/5x5/

5x5 isn't his method. And yes, it's a great program top to bottom, provided you start light enough.