The Fitness Thread

[ssbmchamp]

Re: The Fitness Thread

Ya'll are being ridiculous as **** though about the whole I CANT GIVE ADVICE HURR LOOK AT MY RESULTS bullshit. SSBM, regardless of whether that is in fact you, a split like yours would do absolutely nothing for 95% of the people. My guess is you're just lying, because it absolutely baffles me that you claim the "results" you have...unless you're juicin, then yeah, I could see it. If you're juicin and you're only benching 350 though, wow, lol.

For the record, yes, that is in fact me, and no I do not "juice" or take any supplements other than whey protein. What continues to baffle my mind is how you and practically everyone else thinks I'm lying. Just a couple things I'd like to put out there...

1) My roommate in college, with a similar body type as me was just like me and never worked out before. He was the one who I consistently did this workout with and there were several weeks where he went up quicker than me. A couple other friends also tried it and started to go up at a good rate, they just weren't as motivated so they didn't see similar progress gains, but they did increase about 10 pounds in a month for bench.

2) I think the fact that my workout sounds so absurd/unbelievable that people automatically think i'm lying....yet there's one thing wrong with that.....you or others haven't in fact tried it so how can you say it doesn't work??? I'm not saying you'll go up as quick as me or my roommate but I would guarantee majority of people starting out would increase their bench easily 10-15 pounds a month until they begin to plateau.

[kmay]

Re: The Fitness Thread

oh i thought i'd let everyone know. my knee wasn't too much of an issue last night, but the gym floor was incredibly slippery and i am extremely rusty. holy ****. at least my setting is still on point. thats all i need to be able to do really

[Senip]

Re: The Fitness Thread

You're not talking about simply strength gains, are you? Because of course you can gain strength during a cut, but LBM? Unlikely, and not supported by research. How were you tracking your LBM during your cut and how do you know you were gaining?

I haven't read any research that shows it to be possible. Creation of LBM is only favored by the body in a state of caloric surplus where energy needs have already been met. I did read a study once where people completely green to any kind of exercise at all were put on slightly sub maintenance diets for their first month at the gym and saw small LBM gains, but that doesn't really apply to you.

Also were you on a continuous deficit? If you cycle cheat days with caloric surplus you can potentially gain a small amount of muscle during a cut for obvious reasons (this is essentially what lean gains attempts to do)

I was doing a CKD diet with a cheat meal thrown in every couple of weeks. That might have something to do with it, but I did the calipers and electronic whatever (gripping the handles and having the electric current course through to judge) and they both said I gained about 8-12 pounds of muscle while losing 80~ish.

For the record, yes, that is in fact me, and no I do not "juice" or take any supplements other than whey protein. What continues to baffle my mind is how you and practically everyone else thinks I'm lying. Just a couple things I'd like to put out there...

1) My roommate in college, with a similar body type as me was just like me and never worked out before. He was the one who I consistently did this workout with and there were several weeks where he went up quicker than me. A couple other friends also tried it and started to go up at a good rate, they just weren't as motivated so they didn't see similar progress gains, but they did increase about 10 pounds in a month for bench.

2) I think the fact that my workout sounds so absurd/unbelievable that people automatically think i'm lying....yet there's one thing wrong with that.....you or others haven't in fact tried it so how can you say it doesn't work??? I'm not saying you'll go up as quick as me or my roommate but I would guarantee majority of people starting out would increase their bench easily 10-15 pounds a month until they begin to plateau.

I dunno, if you started with 225x5, thats 260. a 100 pound increase over 2 years of doing nothing but bench and curls doesnt sound all that fantabulous. Especially since most of us aren't nearly as worried about our bench (other than the benefits it has towards every other part of the body, once you nail it down) as you are.

[kmay]

Re: The Fitness Thread

my god. the testosterone in this thread is insane.

good for the 5 people on FFR that work out and look amazing. i'm jealous, but come on. clearly whatever ssbm is doing is working, maybe he has an extremely fast metabolism. who knows. but if i could look like him following what he does i would be all over it.

same with reach and scwolf and senip.

you all look incredible and i know you don't all do the same thing. everyone has a different body, different build, genetics. so you can't tell someone they are doing something wrong with their workout unless its form.

[Senip]

Re: The Fitness Thread

my god. the testosterone in this thread is insane.

good for the 5 people on FFR that work out and look amazing. i'm jealous, but come on. clearly whatever ssbm is doing is working, maybe he has an extremely fast metabolism. who knows. but if i could look like him following what he does i would be all over it.

same with reach and scwolf and senip.

you all look incredible and i know you don't all do the same thing. everyone has a different body, different build, genetics. so you can't tell someone they are doing something wrong with their workout unless its form.

Aww...

Also: if you guys arent on the fish oil craze, you should hop onto it nao. Not just for building muscle/losing fat, but for this little gem: "There was a study published four years ago that showed that if the US government issued three grams of fish oil per day to American citizens, then the amount of cancer and heart disease would go down by 50% within one year. "

http://www.t-nation.com/free_online_article/sports_body_training_performance/question_of_strength_december_06

There's a lot of info in there regarding other stuff, Charles Poliquin is a freaking genius of fitness.

[Reincarnate]

Re: The Fitness Thread

http://www.nydailynews.com/news/world/real-life-popeye-massive-31-inch-biceps-article-1.1157797

Eeerrrr...

[Senip]

Re: The Fitness Thread

http://www.nydailynews.com/news/worl...icle-1.1157797

Eeerrrr...

That would be synthol. I cant believe they're allowing that in the book...

[kmay]

Re: The Fitness Thread

fish oil eh?

glucosamine is also a good one. even if you dont have joint pain now. for you guys lifting like 300 pounds. it will catch up to you. just something to think about. i dont want you guys feeling like shit while you look good. just wouldnt be worth it

[jductape]

Re: The Fitness Thread

haha, there's really no resemblance to popeye. I mean popeye's forearms got huge, and this guy has rather normal sized forearms.

But with this creatine, how long before one starts seeing its effect?

[Senip]

Re: The Fitness Thread

haha, there's really no resemblance to popeye. I mean popeye's forearms got huge, and this guy has rather normal sized forearms.

But with this creatine, how long before one starts seeing its effect?

I noticed it within a few days, simply the continued endurance is worth it. If you arent seeing visible results, it's probably because we see ourselves all the time, so we don't see new changes until something radical happens (i.e. shaving chest hair/etc and going "oh, shit!")

[Reincarnate]

Re: The Fitness Thread

Dumbbell press
Tricep extensions
Shoulder press
Bent over dumbbell rows
Bicep curls
Lunges

Do that like 3 times a week. Aim to increase the weight on your lifts over time, i.e. constantly be pushing yourself to the limit. Try 3 sets of each of those exercises, and aim for 8-12 reps. If you can't do 8 clean reps, lower the weight. If you can do 12 reps, increase the weight by 5 lb. Rest about 2 minutes between sets.

When you say 3 sets of something, how does this work when it comes to the bent-over dumbbell rows, curls, and lunges, which require some form of alternation between limbs (esp. the rows which require a rather static setup not allowing for easy alternation)? Does this then become 3 sets per limb or 3 sets of alternation?

For instance,
3 sets dumbbell press, 8-12 reps
3 sets tricep extensions, 8-12 reps
3 sets shoulder press, 8-12 reps

3 sets bent-over dumbbell rows, left arm, 8-12 reps
3 sets bent-over dumbbell rows, right arm, 8-12 reps

3 sets bicep curls, left arm, 8-12 reps
3 sets bicep curls, right arm, 8-12 reps
---->Or is this 3 sets bicep curls, alternate left+right, 8-12 reps *per arm*

3 sets lunges, left leg, 8-12 reps
3 sets lunges, right leg, 8-12 reps
---->Or is this 3 sets lunges, alternate left+right, 8-12 reps *per leg*

Sorry if that question made no sense.

At ~35 seconds a set (estimating), with 27 sets and 2 minutes rest in between sets, that's 27*(35 + 2*60) = 4185 seconds = about a 70-minute workout, plus 20 minute cardio brings the whole thing to a 1.5-hr workout session.

[Senip]

Re: The Fitness Thread

I would alternate your arms and legs. I would do both DB rows single arm and double, but rep those out as many times as you can, as heavy as you can. kroc rows are good for you. Also, do deadlifts and some form of squats, regardless of what kind. If you have to do goblet squats, do some damn goblet squats. Squats and deads will burn more calories and recruit more muscle than anything else.

Take shorter rests, dude! The less rest (I shoot for 30-1 minute) between sets, the more your muscles will grow. 2 minutes+ is for power lifters, and you arent a power lifter.

Yes, it's hard, but just push through it.


Was reading http://www.bodybuildingdungeon.com/f...-training.html today, and ran across this image: http://www.darkwoods.com/bodybuilder...e/dillet29.jpg

I always thought that was a joke on 4chan, not an actual person...

[kmay]

Re: The Fitness Thread

senip you reply so fast all the time. when do you workout?

[Senip]

Re: The Fitness Thread

Late at night, after my already fun times job. I'm supposed to be doing homework.

[kmay]

Re: The Fitness Thread

lol i'm sitting in calc right now. fraaaawk