by Rojava Free State » Sun Jan 05, 2020 2:11 pm
Rojava Free State wrote:Listen yall. I'm only gonna say it once but I want you to remember it. This ain't a world fit for good men. It seems like you gotta be monstrous just to make it. Gotta have a little bit of darkness within you just to survive. You gotta stoop low everyday it seems like. Stoop all the way down to the devil in these times. And then one day you look in the mirror and you realize that you ain't you anymore. You're just another monster, and thanks to your actions, someone else will eventually become as warped and twisted as you. Never forget that the best of us are just the best of a bad lot. Being at the top of a pile of feces doesn't make you anything but shit like the rest. Never forget that.
by Major-Tom » Sun Jan 05, 2020 5:11 pm
by Rojava Free State » Sun Jan 05, 2020 5:32 pm
Major-Tom wrote:I still swim about five days a week, 2 miles a day or so. Although, my goal for this new year is to be more adventurous in how I exercise. I love hiking, but don't always find the time, but I'd love to see what else I can do in addition to swimming and occasional hikes. I've tried running, which is fine, and some weight lifting regiments which I don't hate but I'm certainly not passionate about the same way I am with swim.
Rojava Free State wrote:Listen yall. I'm only gonna say it once but I want you to remember it. This ain't a world fit for good men. It seems like you gotta be monstrous just to make it. Gotta have a little bit of darkness within you just to survive. You gotta stoop low everyday it seems like. Stoop all the way down to the devil in these times. And then one day you look in the mirror and you realize that you ain't you anymore. You're just another monster, and thanks to your actions, someone else will eventually become as warped and twisted as you. Never forget that the best of us are just the best of a bad lot. Being at the top of a pile of feces doesn't make you anything but shit like the rest. Never forget that.
by Phoenicaea » Tue Jan 07, 2020 1:36 am
by Dazchan » Tue Jan 07, 2020 2:25 am
by Isles of Metanoia » Tue Jan 07, 2020 2:35 am
by Rojava Free State » Tue Jan 07, 2020 7:13 am
Isles of Metanoia wrote:Oooh this would be fun. I used to be really active and had abs and shit but I got busy lately and lost it. I want to be active in MMA again and regain my lost physique. Inwill post my progress here.
Rojava Free State wrote:Listen yall. I'm only gonna say it once but I want you to remember it. This ain't a world fit for good men. It seems like you gotta be monstrous just to make it. Gotta have a little bit of darkness within you just to survive. You gotta stoop low everyday it seems like. Stoop all the way down to the devil in these times. And then one day you look in the mirror and you realize that you ain't you anymore. You're just another monster, and thanks to your actions, someone else will eventually become as warped and twisted as you. Never forget that the best of us are just the best of a bad lot. Being at the top of a pile of feces doesn't make you anything but shit like the rest. Never forget that.
by Bieva » Tue Jan 07, 2020 8:36 am
Rojava Free State wrote:Isles of Metanoia wrote:Oooh this would be fun. I used to be really active and had abs and shit but I got busy lately and lost it. I want to be active in MMA again and regain my lost physique. Inwill post my progress here.
One thing a lot of people don't know is getting abs is as much about a healthy diet as it is about exercise. You're only gonna seem em if your BMI is super low, because unless your body is less than 10% fat, a layer of fat is just gonna cover them
by An Alan Smithee Nation » Tue Jan 07, 2020 8:50 am
by Asle Leopolka » Tue Jan 07, 2020 9:25 am
Bieva wrote:Great thread idea!
I'm a runner/general cardio addict trying to get into lifting - obviously don't want to get too bulky, but I'd like to get stronger and have a fuller figure. I'm also trying to get into a rowing crew rn so lots of upper body strength needed! Currently at 19,7 BMI, 16% body fat, 30% muscle mass.
by Bieva » Tue Jan 07, 2020 9:55 am
Asle Leopolka wrote:Motivation/post theme
PROTIP: Gyms will start being considerably less crowded after this weekend. I always time my deload/rest weeks to ensure they fall on the first week of January so the NYR crowd doesn't interfere with my stuff.
I played rugby for 12 years so my knees and shoulders are basically confetti. I can't run or do other high impact exercises (yet strangely I'm fine doing Olympic lifts and the stairmaster), so I primarily do weight and resistance training with swimming and other anaerobic cardio. Right now I'm running:
M: Chest, arms, abs, back
Tu: Rowing/swimming
W: Legs, shoulders, abs
Th: Rowing/stairmaster
F: Back, arms, abs, chest
Sat: Full body, Olympic lifting and kettlebell anaerobic cardio
Sun: Rest
For people just getting into weight training, here are a few pieces of advice:
1. Start with the barbell "compound exercises" to build your strength base. These are the barbell bench press, overhead press, squat, deadlift, and bent row. These work multiple muscle groups and will help build strength more effectively.
2. DO NOT OVERTRAIN! Make sure each muscle group is given 2-3 days rest between workouts. You want to dedicate one day of rest a week, usually Sundays.
3. You want to be fatigued but not dead after each set. Choose a weight that is doable but still makes you work for it, usually 75% of your 1RM. Allow 1 to 3 minutes rest between sets, depending on how heavy you're working.
4. Don't forget cardio! It only kills gains if you overtrain and don't eat right.
5. Don't overcomplicate workouts. A good base platform for people completely new to lifting and don't have any strength foundation is something like
Workout A (A): Bench or OHP (alternate between workouts) 5x5 or 4x6, Squat 5x5 or 4x6, 2-3 accessory workouts (tricep pushdown, dips, ab work, shrugs, lateral raises, pec fly, delt fly, incline bench press, calf raises, leg curls, etc), 3x10 or 4x8
Workout B (B): Deadlift 5x1, bent row 4x6 or 5x5, 2-3 accessory workouts (curls, ab work, pullups, chinups, etc) 3x10 or 4x8
Cardio (c): Whatever gets your heartrate up for 30 minutes
Week 1: AcBcAcx
Week 2: BcAcBcx
Do this for about 3 months to get a solid base and then you can alter your workout to fit your needs.
6. Warm up and stretch before every workout. And remember that FORM IS MORE IMPORTANT THAN LIFTING A BUNCH OF HEAVY ASS WEIGHT. Ignore this and you'll be in snap city with a fuckton of pain.
And 7. DO NOT ignore your diet! Eat lean protein, whole grains, plenty of veggies, and limit/eliminate sugary foods and drinks (I haven't drank soda since high school). Ignore fad diets - 95% of them are bullshit that lead to yo-yo dieting and don't work long term (I'm looking at you, keto). My fiance is a dietitian and will tell this to everyone she meets. If you need help with your diet, meet with a registered dietitian and keep a food diary.Bieva wrote:Great thread idea!
I'm a runner/general cardio addict trying to get into lifting - obviously don't want to get too bulky, but I'd like to get stronger and have a fuller figure. I'm also trying to get into a rowing crew rn so lots of upper body strength needed! Currently at 19,7 BMI, 16% body fat, 30% muscle mass.
First, you won't get "too bulky" unless you lift heavy ass weight 4 times a week. My fiance was in the same boat until she met with a personal trainer at our gym to get a weight routine made up; it's basically this workout. Second, rowing is 2/3 legs, 1/3 back and arms. You use your legs as the main force driver while your back and arms basically stabilize and control the force (Source)
by Rojava Free State » Tue Jan 07, 2020 4:29 pm
Asle Leopolka wrote:Motivation/post theme
PROTIP: Gyms will start being considerably less crowded after this weekend. I always time my deload/rest weeks to ensure they fall on the first week of January so the NYR crowd doesn't interfere with my stuff.
I played rugby for 12 years so my knees and shoulders are basically confetti. I can't run or do other high impact exercises (yet strangely I'm fine doing Olympic lifts and the stairmaster), so I primarily do weight and resistance training with swimming and other anaerobic cardio. Right now I'm running:
M: Chest, arms, abs, back
Tu: Rowing/swimming
W: Legs, shoulders, abs
Th: Rowing/stairmaster
F: Back, arms, abs, chest
Sat: Full body, Olympic lifting and kettlebell anaerobic cardio
Sun: Rest
For people just getting into weight training, here are a few pieces of advice:
1. Start with the barbell "compound exercises" to build your strength base. These are the barbell bench press, overhead press, squat, deadlift, and bent row. These work multiple muscle groups and will help build strength more effectively.
2. DO NOT OVERTRAIN! Make sure each muscle group is given 2-3 days rest between workouts. You want to dedicate one day of rest a week, usually Sundays.
3. You want to be fatigued but not dead after each set. Choose a weight that is doable but still makes you work for it, usually 75% of your 1RM. Allow 1 to 3 minutes rest between sets, depending on how heavy you're working.
4. Don't forget cardio! It only kills gains if you overtrain and don't eat right.
5. Don't overcomplicate workouts. A good base platform for people completely new to lifting and don't have any strength foundation is something like
Workout A (A): Bench or OHP (alternate between workouts) 5x5 or 4x6, Squat 5x5 or 4x6, 2-3 accessory workouts (tricep pushdown, dips, ab work, shrugs, lateral raises, pec fly, delt fly, incline bench press, calf raises, leg curls, etc), 3x10 or 4x8
Workout B (B): Deadlift 5x1, bent row 4x6 or 5x5, 2-3 accessory workouts (curls, ab work, pullups, chinups, etc) 3x10 or 4x8
Cardio (c): Whatever gets your heartrate up for 30 minutes
Week 1: AcBcAcx
Week 2: BcAcBcx
Do this for about 3 months to get a solid base and then you can alter your workout to fit your needs.
6. Warm up and stretch before every workout. And remember that FORM IS MORE IMPORTANT THAN LIFTING A BUNCH OF HEAVY ASS WEIGHT. Ignore this and you'll be in snap city with a fuckton of pain.
And 7. DO NOT ignore your diet! Eat lean protein, whole grains, plenty of veggies, and limit/eliminate sugary foods and drinks (I haven't drank soda since high school). Ignore fad diets - 95% of them are bullshit that lead to yo-yo dieting and don't work long term (I'm looking at you, keto). My fiance is a dietitian and will tell this to everyone she meets. If you need help with your diet, meet with a registered dietitian and keep a food diary.Bieva wrote:Great thread idea!
I'm a runner/general cardio addict trying to get into lifting - obviously don't want to get too bulky, but I'd like to get stronger and have a fuller figure. I'm also trying to get into a rowing crew rn so lots of upper body strength needed! Currently at 19,7 BMI, 16% body fat, 30% muscle mass.
First, you won't get "too bulky" unless you lift heavy ass weight 4 times a week. My fiance was in the same boat until she met with a personal trainer at our gym to get a weight routine made up; it's basically this workout. Second, rowing is 2/3 legs, 1/3 back and arms. You use your legs as the main force driver while your back and arms basically stabilize and control the force (Source)
Rojava Free State wrote:Listen yall. I'm only gonna say it once but I want you to remember it. This ain't a world fit for good men. It seems like you gotta be monstrous just to make it. Gotta have a little bit of darkness within you just to survive. You gotta stoop low everyday it seems like. Stoop all the way down to the devil in these times. And then one day you look in the mirror and you realize that you ain't you anymore. You're just another monster, and thanks to your actions, someone else will eventually become as warped and twisted as you. Never forget that the best of us are just the best of a bad lot. Being at the top of a pile of feces doesn't make you anything but shit like the rest. Never forget that.
by Isles of Metanoia » Tue Jan 07, 2020 5:08 pm
by Asle Leopolka » Tue Jan 07, 2020 5:52 pm
Rojava Free State wrote:Asle Leopolka wrote:Motivation/post theme
PROTIP: Gyms will start being considerably less crowded after this weekend. I always time my deload/rest weeks to ensure they fall on the first week of January so the NYR crowd doesn't interfere with my stuff.
I played rugby for 12 years so my knees and shoulders are basically confetti. I can't run or do other high impact exercises (yet strangely I'm fine doing Olympic lifts and the stairmaster), so I primarily do weight and resistance training with swimming and other anaerobic cardio. Right now I'm running:
M: Chest, arms, abs, back
Tu: Rowing/swimming
W: Legs, shoulders, abs
Th: Rowing/stairmaster
F: Back, arms, abs, chest
Sat: Full body, Olympic lifting and kettlebell anaerobic cardio
Sun: Rest
For people just getting into weight training, here are a few pieces of advice:
1. Start with the barbell "compound exercises" to build your strength base. These are the barbell bench press, overhead press, squat, deadlift, and bent row. These work multiple muscle groups and will help build strength more effectively.
2. DO NOT OVERTRAIN! Make sure each muscle group is given 2-3 days rest between workouts. You want to dedicate one day of rest a week, usually Sundays.
3. You want to be fatigued but not dead after each set. Choose a weight that is doable but still makes you work for it, usually 75% of your 1RM. Allow 1 to 3 minutes rest between sets, depending on how heavy you're working.
4. Don't forget cardio! It only kills gains if you overtrain and don't eat right.
5. Don't overcomplicate workouts. A good base platform for people completely new to lifting and don't have any strength foundation is something like
Workout A (A): Bench or OHP (alternate between workouts) 5x5 or 4x6, Squat 5x5 or 4x6, 2-3 accessory workouts (tricep pushdown, dips, ab work, shrugs, lateral raises, pec fly, delt fly, incline bench press, calf raises, leg curls, etc), 3x10 or 4x8
Workout B (B): Deadlift 5x1, bent row 4x6 or 5x5, 2-3 accessory workouts (curls, ab work, pullups, chinups, etc) 3x10 or 4x8
Cardio (c): Whatever gets your heartrate up for 30 minutes
Week 1: AcBcAcx
Week 2: BcAcBcx
Do this for about 3 months to get a solid base and then you can alter your workout to fit your needs.
6. Warm up and stretch before every workout. And remember that FORM IS MORE IMPORTANT THAN LIFTING A BUNCH OF HEAVY ASS WEIGHT. Ignore this and you'll be in snap city with a fuckton of pain.
And 7. DO NOT ignore your diet! Eat lean protein, whole grains, plenty of veggies, and limit/eliminate sugary foods and drinks (I haven't drank soda since high school). Ignore fad diets - 95% of them are bullshit that lead to yo-yo dieting and don't work long term (I'm looking at you, keto). My fiance is a dietitian and will tell this to everyone she meets. If you need help with your diet, meet with a registered dietitian and keep a food diary.
First, you won't get "too bulky" unless you lift heavy ass weight 4 times a week. My fiance was in the same boat until she met with a personal trainer at our gym to get a weight routine made up; it's basically this workout. Second, rowing is 2/3 legs, 1/3 back and arms. You use your legs as the main force driver while your back and arms basically stabilize and control the force (Source)
That's a lot of math
by Isles of Metanoia » Tue Jan 07, 2020 6:16 pm
by Asle Leopolka » Wed Jan 08, 2020 9:48 am
Isles of Metanoia wrote:Asle Leopolka wrote:Not really. You figure out your max for each lift and use 3/4 of it for reps. When I say 4x6 or whatever I mean four sets of six reps.
Oh teach me yur magic waize Senpai.
Ive only been to dynamic exercises like team sports and martial arts but I want to get into weight lifting and I am a total noob. But I just seriously want that shredded and aesthetic look you get from weightlifting.
by Rojava Free State » Wed Jan 08, 2020 2:09 pm
Asle Leopolka wrote:Isles of Metanoia wrote:
Oh teach me yur magic waize Senpai.
Ive only been to dynamic exercises like team sports and martial arts but I want to get into weight lifting and I am a total noob. But I just seriously want that shredded and aesthetic look you get from weightlifting.
Aesthetics are made in the kitchen. A "shredded" look is achieved by having a low body fat percentage and is not sustainable long-term. Last time I measured myself my %BF was 11% and I still have visible abs and decent vascularity; if I wanted to be truly shredded I'd need an uncomfortably low amount of body fat (6 to 7%) and the tradeoff of having low energy, always being hungry, and more easily fatigued are just not worth it.
Rojava Free State wrote:Listen yall. I'm only gonna say it once but I want you to remember it. This ain't a world fit for good men. It seems like you gotta be monstrous just to make it. Gotta have a little bit of darkness within you just to survive. You gotta stoop low everyday it seems like. Stoop all the way down to the devil in these times. And then one day you look in the mirror and you realize that you ain't you anymore. You're just another monster, and thanks to your actions, someone else will eventually become as warped and twisted as you. Never forget that the best of us are just the best of a bad lot. Being at the top of a pile of feces doesn't make you anything but shit like the rest. Never forget that.
by Asle Leopolka » Fri Jan 10, 2020 10:17 am
Rojava Free State wrote:Asle Leopolka wrote:Aesthetics are made in the kitchen. A "shredded" look is achieved by having a low body fat percentage and is not sustainable long-term. Last time I measured myself my %BF was 11% and I still have visible abs and decent vascularity; if I wanted to be truly shredded I'd need an uncomfortably low amount of body fat (6 to 7%) and the tradeoff of having low energy, always being hungry, and more easily fatigued are just not worth it.
Honestly though being shredded is like trying to be perfect. It's just not super realistic most times and is it really that necessary? So what if I don't have a six pack? I'm still fairly attractive, smart(er than most of the people in my life) and I'm in good physical shape. I feel like exercise should be done for yourself, and not for others
by The Rurkovich Imperium » Fri Jan 10, 2020 2:03 pm
Rojava Free State wrote:I'll start this off by asking you all what your goals are this year regarding fitness, and whether you have just started to have a focus on it or whether you've been living a healthy lifestyle for some time now. Do you have any tips for beginners in the gym? If you've been living your new years resolution from a previous new year by this point, how have things turned out? Let me know down below
by Nobel Hobos 2 » Fri Jan 10, 2020 5:46 pm
by Cisairse » Fri Jan 10, 2020 7:52 pm
Asle Leopolka wrote:Rojava Free State wrote:
Honestly though being shredded is like trying to be perfect. It's just not super realistic most times and is it really that necessary? So what if I don't have a six pack? I'm still fairly attractive, smart(er than most of the people in my life) and I'm in good physical shape. I feel like exercise should be done for yourself, and not for others
FUN FACT: All those fitness models, actors, bodybuilders, etc. who are shredded in photos are only like that for a few days because of how unobtainable it is long-term. In addition to the low body fat, high vascularity and insane muscle detail are also emphasized by being dehydrated as the Sahara. Even Brad Pitt said his figure in Fight Club was gruesome and not worth it.
As for "doing it for yourself," often times being ripped is for yourself, since if you look good in your own eyes you'll feel good and confident. Personally I enjoy having visible abs, as I felt incredibly uncomfortable when I was overweight or in bulk mode and had a tire around me.
by Rojava Free State » Fri Jan 10, 2020 8:12 pm
Asle Leopolka wrote:Rojava Free State wrote:
Honestly though being shredded is like trying to be perfect. It's just not super realistic most times and is it really that necessary? So what if I don't have a six pack? I'm still fairly attractive, smart(er than most of the people in my life) and I'm in good physical shape. I feel like exercise should be done for yourself, and not for others
FUN FACT: All those fitness models, actors, bodybuilders, etc. who are shredded in photos are only like that for a few days because of how unobtainable it is long-term. In addition to the low body fat, high vascularity and insane muscle detail are also emphasized by being dehydrated as the Sahara. Even Brad Pitt said his figure in Fight Club was gruesome and not worth it.
As for "doing it for yourself," often times being ripped is for yourself, since if you look good in your own eyes you'll feel good and confident. Personally I enjoy having visible abs, as I felt incredibly uncomfortable when I was overweight or in bulk mode and had a tire around me.
Rojava Free State wrote:Listen yall. I'm only gonna say it once but I want you to remember it. This ain't a world fit for good men. It seems like you gotta be monstrous just to make it. Gotta have a little bit of darkness within you just to survive. You gotta stoop low everyday it seems like. Stoop all the way down to the devil in these times. And then one day you look in the mirror and you realize that you ain't you anymore. You're just another monster, and thanks to your actions, someone else will eventually become as warped and twisted as you. Never forget that the best of us are just the best of a bad lot. Being at the top of a pile of feces doesn't make you anything but shit like the rest. Never forget that.
by Novus America » Fri Jan 10, 2020 9:45 pm
by Rojava Free State » Fri Jan 10, 2020 9:55 pm
Novus America wrote:As mentioned being completely “shredded” is not actually that fit or healthy, nor useful.
Personally I like push ups, pull ups and sit ups, stair climbing. They will not get you huge, but they will help master your own body weight. Too much muscle will actually slow you down.
Rojava Free State wrote:Listen yall. I'm only gonna say it once but I want you to remember it. This ain't a world fit for good men. It seems like you gotta be monstrous just to make it. Gotta have a little bit of darkness within you just to survive. You gotta stoop low everyday it seems like. Stoop all the way down to the devil in these times. And then one day you look in the mirror and you realize that you ain't you anymore. You're just another monster, and thanks to your actions, someone else will eventually become as warped and twisted as you. Never forget that the best of us are just the best of a bad lot. Being at the top of a pile of feces doesn't make you anything but shit like the rest. Never forget that.
by Kubra » Fri Jan 10, 2020 10:48 pm
Sure but why would you want to be fast instead of min-maxing incremental number gainsNovus America wrote:As mentioned being completely “shredded” is not actually that fit or healthy, nor useful.
Personally I like push ups, pull ups and sit ups, stair climbing. They will not get you huge, but they will help master your own body weight. Too much muscle will actually slow you down.
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