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#1601 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() There's Meal replacement powders but they arent as good as whole food. I liek Real gains myself.
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#1602 |
FFR Player
![]() Join Date: Dec 2008
Age: 33
Posts: 6,205
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![]() only the raelest gainz
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#1603 |
FFR Player
![]() Join Date: Dec 2008
Age: 33
Posts: 6,205
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![]() http://www.mikemahler.com/online-lib...t-weights.html
this look like a good routine? the hotel I'm staying at doesn't have a gym and I don't feel like going too far to workout.
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#1604 |
End of the road
![]() Join Date: Oct 2006
Location: Canada
Age: 31
Posts: 3,692
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![]() quick question for the weightlifting people. i know there's tons of info online and prolly lots in this thread but i'm gonna ask anyway because what the heck.
i want to build tone and definition for biceps/arms/upper chest mainly. i have good cardio and good core strength but little experience lifting weights (just lifting from training for sports, etc.) but never dedicated the time to get some tone in my arms. anyways, what's a good routine/schedule/whatever to accomplish this goal? i'm not trying to become a jackshow or anything, just to get some bigger arms. anyways probably a dumb question, but i really want to know the most efficient way to accomplish this so there's no harm in asking! edit: and choofers that seems like a good routine to me, i'm no expert but definitely looks like a good workout! Last edited by j-rodd123; 06-21-2013 at 05:21 PM.. |
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#1605 | |
U mirin'?
![]() Join Date: Jun 2007
Location: Fitness Thread
Age: 35
Posts: 4,262
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![]() ^Curlbro detected.
Get on one of the programs I listed in this post: http://www.flashflashrevolution.com/...postcount=1543 Also, make sure you're meeting your caloric/macronutrient goals for the day. Quote:
Also, people think protein powder is some magic potion that gets you big and lean instantly...it's just protein. You can get the same from chicken/beef/fish/etc. If you're one of those people who have a hard time gaining weight, I'm sure garlic pasta with olive oil on top will fix that.
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- Retired Stepman - I lift things up and put them down |
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#1606 |
End of the road
![]() Join Date: Oct 2006
Location: Canada
Age: 31
Posts: 3,692
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![]() beauty, thanks man. will get on this this weekend yeeeeeeee
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#1607 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() Do starting strength or something if youve never really lifted. Thats what I sent to a2p, and a LOT of people are getting really, really good gains. 5/3/1 etc is more of an intermediate thing, there's "novice" 5/3/1 etc but its not really.
UNIVERSAL REAL GAINS GET ON MY LEVEL CHOOF |
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#1608 | |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() Quote:
Because fucking cardio is awesome for boosting your metabolism, if you're doing the right shit and not the cardio bunny running for hours. |
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#1609 | |
U mirin'?
![]() Join Date: Jun 2007
Location: Fitness Thread
Age: 35
Posts: 4,262
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![]() Quote:
![]() But jokes aside, I can't stand doing cardio. Would rather eat less than jump on the treadmill/bike/etc. As for boosting metabolism, better off doing a reverse diet and gradually increasing cals over time (like I'm doing now) ![]() And got my brothers in the gym this week. I've got them doing 5/3/1, but rather than doing 5/3/1 for the main lifts, I just have them doing 5x5. Hopefully see all kiiiiinds of gains ![]()
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- Retired Stepman - I lift things up and put them down Last edited by mnnicol; 06-22-2013 at 10:02 PM.. |
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#1610 | |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() Quote:
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#1611 | |
U mirin'?
![]() Join Date: Jun 2007
Location: Fitness Thread
Age: 35
Posts: 4,262
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![]() Quote:
![]() Or they can not eat in excess and just eat the calories necessary to maintain their bodies...? Either way, if you enjoy cardio, more power to you. I personally can't stand it, so my poor heart's gonna have to deal with it lulz
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- Retired Stepman - I lift things up and put them down |
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#1612 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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...you....don't understand bodybuilding, do you?
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#1613 |
FFR Simfile Author
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![]() What's going on here.
scenario 1. More cardio -> more calories burned -> higher maint. scenario 2. Less cardio -> less calories burned -> lower maint. In scenario 2, you can eat less, but get the same muscle gains as scenario 1. Which is what I think he's trying to say. Low intensity cardio has really no benefit AFAIK other than being a calorie dump. HIIT has shown to have fat burning effects during a cut and is also a calorie dump, but I have no idea what benefits this incurs during a bulk other than maintaining cardiovascular health (which weight lifting already does in most individuals)
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#1614 | |
U mirin'?
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Location: Fitness Thread
Age: 35
Posts: 4,262
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I only know to lift things up and put them down, but that seems to be working just fine.
Quote:
Like for me, my current maintenance is around 3300 cals. If I eat that and lift weights, I'll maintain my current physique. If I were to incorporate cardio (say I burned 400 cals each session), I can now eat 3700 cals to maintain. So obviously, if you burn extra cals from doing cardio, you can eat more food to compensate for the cals burned. Again, "Most of my friends who are larger than me have to do cardio to ramp up their metabolism so they can eat the amount of food they eat to maintain." Just tell your friends to eat a few hundred cals less. I'm a huge eater and it's really not that difficult.
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- Retired Stepman - I lift things up and put them down |
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#1615 |
FFR Simfile Author
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![]() Actually I'm pretty sure that's exactly what he's trying to say.
I was more or less trying to recap what I thought you were trying to say. I'm not sure there's any evidence for what he's trying to say. I'd like to see the studies. Carrying more *mass* increases BMR, but I'm not aware of long lasting metabolic effects on BMR from HIIT. I have read of its effects on fat burning and muscle preservation, which in and of itself might count for small BMR improvement during a cut I suppose (maintaining more LBM while losing body fat will keep your BMR higher than it would be had you lost that LBM). I know mr. biolayne talks about a lot of metabolic damage stuff related to this issue but I don't know if there's any real literature backing it up in the practical sense.
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#1616 |
Forum User
Join Date: Feb 2008
Age: 36
Posts: 611
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![]() Most of them don't do HIIT, they do regular cardio on off days. But they're also 275-315 with abs and trying to pack on weight, so they're doing everything they can to jack up their metabolism. I know Dan does, and if Dan says that it helps him with boosting his metabolism, then there's generally some sort of scientific study that backs it up, because Dan doesn't do anything that isn't backed up by research.
Oh hey, he put up a link about this: http://www.ncbi.nlm.nih.gov/pmc/arti...5/#!po=1.92308 Last edited by Senip; 06-23-2013 at 02:06 PM.. |
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#1617 |
FFR Player
![]() Join Date: Dec 2008
Age: 33
Posts: 6,205
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![]() biked for 9 miles yesterday, it's so easy to bike here omg, SO MUCH AIR
I also think I sprained my ankle
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#1618 |
Banned
![]() Join Date: Apr 2012
Posts: 1,907
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![]() pulled my upper left thigh near my hip flexor.
welp. |
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#1619 | ||
BuMP it
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![]() your quad? Did squats today with SSB bar, 450 for 10 at last rep, feeling the painz
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#1620 |
FFR Player
![]() Join Date: Dec 2008
Age: 33
Posts: 6,205
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![]()
ice it like you would ice a bro
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