The Fitness Thread

[SCWolf]

Re: The Fitness Thread

Making this a staple. If anyone has any question's from here on, refer to this post.

Want to gain weight/build muscle? Eat more. Count your calories, 1g protein per 1lb of your weight (to keep it simple). Work hard in the gym, eat, get your protein, you'll gain. Give it time.

Want to lose weight? Stop eating so much. Seriously. Count your calories, eat at a deficit, do some exercise, you'll lose weight. Give it time, weight loss plateaus are common.

Supplements you may want to consider:

1. Whey Protein
2. Creatine Monohydrate
3. Fish Oils

And finally, don't let things get to your head. It's not that serious. Work hard, eat hard, you'll progress.

[Wayward Vagabond]

Re: The Fitness Thread

if you're losing weight dont weigh yourself every day. you'll end up getting discouraged by the fluctuations in weight. once a week is good. also lots of water and stay away from powerade/gatorade its all nothing but sugar!

[Senip]

Re: The Fitness Thread

Just make sure you get a good multi, too, SC, that's my only addition. I would say thats more important than the whey, you can always eat whole foods.


Legs today, legs are twice their normal size. Did a new calf exercise I thought I'd recommend to you chaps:

Load up the leg press (i had 1000 pounds on there), and do 10 reps, pushing up hard and then letting it fully stretch out at the bottom. Have someone strip one plate off each 10 reps, continue until there's no plates.

Calves are blown the **** up @_@

[Reach]

Re: The Fitness Thread

I absolutely love training calves that way, Senip, though honestly I usually can't handle more than 5 sets.

I find calves respond best to heavy, straight legged sets. Drop sets work phenomenally.


I recommend everyone stay away from the seated, bent leg calf press. It works primarily the soleus and will not increase the size of your calf because it doesn't hit the gastronemius much at all. I see guys with tiny calves doing this all the time in the gym and kind of want to tell them, but don't want to be 'that guy' >_>

[Senip]

Re: The Fitness Thread

I absolutely love training calves that way, Senip, though honestly I usually can't handle more than 5 sets.

I find calves respond best to heavy, straight legged sets. Drop sets work phenomenally.


I recommend everyone stay away from the seated, bent leg calf press. It works primarily the soleus and will not increase the size of your calf because it doesn't hit the gastronemius much at all. I see guys with tiny calves doing this all the time in the gym and kind of want to tell them, but don't want to be 'that guy' >_>

What you do, is you do the seated calf raises 100 times straight, squeezing at the top and stretching at the bottom. Don't go really heavy because then you're gonna just be a bitch and do the bouncing bullshit. That kills the soleus (which is where most of the calf power comes from) so then you go really heavy on something like leg press calf extensions and they blow up like crazy. I did that for a couple of months and brought my calves from 16 inches to 20.

[Reach]

Re: The Fitness Thread

What you do, is you do the seated calf raises 100 times straight, squeezing at the top and stretching at the bottom. Don't go really heavy because then you're gonna just be a bitch and do the bouncing bullshit. That kills the soleus (which is where most of the calf power comes from) so then you go really heavy on something like leg press calf extensions and they blow up like crazy. I did that for a couple of months and brought my calves from 16 inches to 20.

Those are some monstrous calves dude. Jesus.

My specs:

Neck 15.25
Chest 42
Arms 15.75
Forearms 13.25
Wrist 6.5
Waist 28
Hips 37.5
Quads 23.5
Calves 15.5
Ankle 8.5
Body fat: 8%

[Reincarnate]

Re: The Fitness Thread

Thoughts?

Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts, Barbell Curls, Calf Raises, plus some arbitrary ab machine exercise

[Senip]

Re: The Fitness Thread

Thoughts?

Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts, Barbell Curls, Calf Raises, plus some arbitrary ab machine exercise

Needs more deadlifts. Weighted abs will give you a blocky look if you dont watch It.

[Reach]

Re: The Fitness Thread

Thoughts?

Squats, Bench Presses, Bent-Over Rows, Overhead Barbell Presses, Stiff-Legged Deadlifts, Barbell Curls, Calf Raises, plus some arbitrary ab machine exercise

Looks like this hits pretty much every major muscle other than triceps pretty directly.

I have to say though, unlike my program, this is going to be incredibly taxing done as a single session for someone at your level of fitness. It may be too much, especially since you're losing weight.

Make sure that above all else though your diet is in place when you go to town with this.

Needs more deadlifts

I never do deadlifts.

You must hate my split. 8)

[Reincarnate]

Re: The Fitness Thread

Needs more deadlifts. Weighted abs will give you a blocky look if you dont watch It.

I've got deadlifts in there. I shouldn't add a separate ab exercise?

btw found an ideal goal

http://25.media.tumblr.com/tumblr_m59w8bw2Bx1rs4ej4o1_500.jpg

Reach: Yours did not use squats, right? Memory failing me

[Reach]

Re: The Fitness Thread

I've got deadlifts in there. I shouldn't add a separate ab exercise?

btw found an ideal goal

http://25.media.tumblr.com/tumblr_m5...4ej4o1_500.jpg

Then once you lean up I suggest running:

Testosterone propionate 150 mg
Trenbolone acetate 150 mg
Clenbuterol 80 mcg

Pin every evening.

I'd like to eventually look similar to: http://a6.sphotos.ak.fbcdn.net/hphot...62675890_o.jpg

Minus the fact I know I won't be able to maintain that leanness without chemical aid.

Reach: Yours did not use squats, right? Memory failing me

It did not

You can certainly switch lunges for squats though. I was operating under the assumption you were only using dumbbells.

[Reincarnate]

Re: The Fitness Thread

Got a full gym now -- how would you modify your previous routine? Also, what are those chemicals and what do you mean by pin?

God this stuff makes me feel retarded lol

[Reach]

Re: The Fitness Thread

Got a full gym now -- how would you modify your previous routine? Also, what are those chemicals and what do you mean by pin?

God this stuff makes me feel retarded lol

Those are approximately the steroids required for that look. I'd say whoever that is is running something similar to that.

Pinning...http://trenace.com/wp-content/galler...teroids-51.jpg


As for modifying my previous routine...

Dumbbell press -> Bench press
Bicep curl -> Keep it the same
Tricep extension -> Can keep this, or switch to say tricep pulldown with cables
Lunges -> Squats
Dumbbell rows -> Can keep this, or try something like a t-bar row. I'd stay away from cable rows because they're not beginner friendly.
Shoulder press -> Can keep this, or switch for barbell overhead press. Both are pretty much the same tbh.

[Senip]

Re: The Fitness Thread

SLDLs and dead lifts hit different things. SLDLs hit hamstrings and ass, Dead lifts nail your entire body (full back, chest, traps, hammies).

Need some sort of pull up/chin up, even if its assisted.

Last time I measured I was doing this:

Arms: 18.5
Chest: 47
legs: 26
Forearms: 14.5?
waist: 34

Havent measured neck, couldnt measure back.

All my fat is in my waist, its ****ing obnoxious. I've got a little bit on my inner thighs, and a little bit in the upper back, then its all around my waist/lower back. Sigh.

[Reincarnate]

Re: The Fitness Thread

shit. no steroids for me Couldn't tell that that body type demanded it