Your Gym Workout
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- drake-von-drake-2
I do an hour every other day and it really helps me to stay slimmer.
- scarabin6
- hahaha so greatdopepope
- basically cross fitdigitdaily
- That's jujimufu, he's awesome: https://www.instagra…zarkonite
- I'm borrowing this.fyoucher1
- as big as he is, a simple teeny tiny bacterial infection could take him down. BACTERIA can whip his ass!!!fruitsalad
- ahaha i'm starting this therapy nowsted
- extension on the chalk kick gets me every time - think i've watched this 1000 times in the last daydigitdaily
- _niko-6
any workout tips on how to get this type of physique
as opposed to this:
no steroids? less weight more reps? more cardio? Just genetics?
- To get that kind of muscle definition you must have a specific diet (low carbs, lean protein, etc)dmay
- And to get to that second pic, you must workout very hard (hypertrophy) + supplementsdmay
- Why anyone would want to look like that second pic is beyond me.Continuity
- a body like that is 80% diet 20% gym. Use a full body routine above. A pro once told me his secret... hard work and consistency.kona
- You couldn't get the second physique if you tried (even with steroids, which he's definitely on).section_014
- ok, so steady weekly workout but more importantly a proper diet. got it_niko
- Also think about a TRX workout. I use it for squats, rows and bicep curls, and I really like it. It uses your body weight to your benefit.Continuity
- diet diet diet diet diet dietHijoDMaite
- 90% diet, need to create a caloric deficit, and lift HEAVY weights so your body burns fat not muscle.fyoucher1
- Keto dietok_not_ok
- condom full of walnutsset
- I think it's a great idea to have a photo of someone else that you aspire to look like. I used one as reference for my trainer to suggest what I want to achievemg33
- Keep in mind these guys are not usually this cut. Before a shoot or comp they go through a cutting phase.voiceof
- I'm slowly reshaping my weekly workouts and definitely need to get back to the strict calorie cutting.mg33
- I went from 192 to 175 in 3 months by sticking to 1,500 calories a day, working out 6 days a week. Been around avg. 173 ever since (Dec 2015)mg33
- ^ 1,500 calories. that sounds rough for that weightfyoucher1
- mg33, thats where i am at (192) and I probably need to get down to 175 also...slinky
- ^^ 1,500 is just until you get down. Then 2,000 will keep you there (roughly).section_014
- also be 25 y/o againsureshot
- Try Photoshop.fruitsalad
- Eat a strict paleo diet and seeing a trainer 3-4 times a week will fast track youatomholc
- genetics plays a big rolepinkfloyd
- they're essentially the same, just a few years apart. Looking cut is all about diet, looking bulky comes from bodybuilding, and looking fit comes from strengthzarkonite
- training. Deadlift, squat and press and you'll look good in no time. Stay off the soda, and don't eat food that was made by a corporation. KISS.zarkonite
- Im 45. I will never look like that again.ArmandoEstrada
- And by "that" It seems am implying that I once looked like that. Nope.ArmandoEstrada
- Excuses...pinkfloyd
- https://s-media-cach…Gnash
- nice... open up my browser to check something with a client and QBN was on with dudes in chest ... awkwardBennn
- The top guy isn't that built, you could totally achieve that at the age of 45.zarkonite
- I lost the gene pool lottery, my whole family is obese. I try hard so I don't become that way buy Im still about 20+...ArmandoEstrada
- My wife is a nutritionist, thee whole gene pool thing is a myth. It's family culture that give you your eating habits... genes only play a part in less than 1%zarkonite
- of cases and it's almost statistically impossible that those genes would be expressed across an entire family. You should look to your eating habits and consultzarkonite
- a professional. Small tweaks can go a long way, I've seen it hundreds of time. No need to kill yourself with a strict diet.zarkonite
- I haven't lived with family is 25 years but I agree, they eat like shit and zero exercise. I eat much better and go to gym 4-5 days a week...ArmandoEstrada
- It's very difficult to lose fat once you've gained it, your body tries to maintain homeostasis. I'm just saying I won't be able to troubleshoot your issues inzarkonite
- notes on this board. But some nutritional counselling from someone with a bachelor's degree (not a fucking hack at a gym) could help you tweak... plus there'szarkonite
- often a huge difference between "looks good" and "is healthy" - accepting one's body is a big step forward... helped me a lot.zarkonite
- Thanks Zarknite, I will consult someone. I appreciate your input.ArmandoEstrada
- Do we have a fitness of the day thread?garbage
- There's no way you will accidentally get buff and bronze. You can't even accidentally become the first photo. If you have no gym access, look into bodyweightgarbage
- exercises. Google "Convict Conditioning".garbage
- man. i wish accidentally becoming the second guy in this pic was my biggest fitness challengescarabin
- lol @scar. 2017 is the year to accidentally become disgusting.garbage
- "whoops, i got too ripped!"scarabin
- So, people think a process to get big and muscled in minutes like Captain America is real?sr_rosa
- In minutes? No. With a consistent workout 3 times per week, and a diet tailored to your goals, you *start* seeing first results in about 3 months.Continuity
- I'm pretty close in physique to the guy in the top pic. I've always been naturally slim, been going to the gym 4-5 days a week for about 5 years.BaskerviIle
- All the usual advice: diet is key: low sugar, lowish carbs, lots of protein. Do big compound lifts (deadlift, squat, bench). Lots of core work...BaskerviIle
- Planks/leg raises are better than situps/crunches. I also go bouldering 1-2 times a week. If you have a desk job you probably need to eat less than you think.BaskerviIle
- Also, changes in muscle definition/size are more noticeable when you're lean which acts as good motivation. So losing body fat initially may help motivate.BaskerviIle
- @Continuity My comment was about the original post, and that magical thinking of becoming a bodybuilding prodigy by accidentsr_rosa
- Aha, right, got it.Continuity
- Some people are fortunate with efficient metabolisms. Personally, I don't think you need leg workouts. Never done any and my bottom half are my best feature.formed
- All from running, biking, elliptical, yoga sculpt. Down 17 lbs now, 1800cl/day, workout 5-6 days a week. I should try that 1500cl/day.formed
- SteveJobs1
Starting a 12 week program. (many, many good/healthy reasons and motivations for this) Going for lean body mass. Have the build for it and I've done it before - but this time, I'm really, really, REALLY doing it.
Have been slowly building up to this since January 1st so that was my warmup and I'm already seeing results but now it's time to really push.
No supplements (except vitamins). Semi-strict-easy-to-follow diet (fats/protein/carb ratios). Lots of water. Workouts 5-7 days a week with plenty of rest and loooooooooooots of cardio. fuuuuu.. yep.
- drgs0
Don't do the same range of reps
http://www.ergo-log.com/differen…
- very interestingpinkfloyd
- I understand the science behind it but 5ish reps with reverse pyramids, sometimes to failure, sometimes not, has always worked for me. Depends on goals I guess.SteveJobs
- I guess switching up helps in the sense your body doesn't get used to your routine... but working out to failure is definitely a more important aspect.zarkonite
- That's right. I choose a routine that doesn't force me to think or plan too much mostly because I like to turn my brain off and just do the work.SteveJobs
- The method drgs posted is obviously the best approach, esp if you're competing, but I tailored my routine so that I enjoy it and stick with it.SteveJobs
- you always train to failure. number of reps also sets defines the weights. if it says 15 reps you pick weights with which you can do no more than 15 reps etcdrgs
- SteveJobs0
1 week down
I've completely wrecked my body every. single. day. strength training followed by abs and then hiit. when I'm done every part of my body is drained.
My motivation has been all over the place as has my mood but I'm pushing through it. Finding good music for my workout helps. Have removed most unhealthy sugars from my diet. The most I get is from fruit and my coffee creamer (only one 6oz coffee a day). It's amazing how much sugar is in nearly all foods.
Got a bad skin reaction (seborrheic dermatitis) because of the change in my diet and I'm thinking it's my protein powder :/ so now I have to figure out what to replace that with so I don't have to eat chicken, fish, and eggs all day.
11 weeks to go..
- Maaku0
Been pretty active my entire life when it comes to working out. I've tailored workouts based on routines I did when I used to do crossfit, strength & conditioning, martial arts and, weightlifting.
Now I just mix and match different exercises depending on the set of muscles I want/need to work out. I try not to repeat the same routines, and I do them as fast as possible and as heavy as I can.
I feel great, look good and eat whatever I want :)I miss crossfit, the atmosphere, and the teamwork but it's just too expensive for what it is.
- pinkfloyd1
I haven't been to the gym in a week. I feel ugh
- mekk0
Joined the gym a few weeks ago for this years bicycle season.. didn't ride last year so I want to get my cardio back and strengthen my weak back :-)
10-15m warmup
4x25 legpress @90kg
6x15 arms and upper body @30kg
4x25 butterfly (no weight yet, hard enough for my shit back)
4x25 pushups
4x25 "lower back pushups" (don't know the name in english) on a benchthen interval cardio on the stepper, 2m low, 1m max five times. Feels good :-)
I'm a skinny guy :( No increase of anything yet, but I can finally hold a bridge for 30s. Couldn't even get myself up on the first workout.
- necromation0
This is this month plan:
DYNAMIC STRETCHING
Jogging on spot
High Knees
Kick Backs
Arm Swings
Shoulder RotationLeg workout
Normal Set
Warm up 2 sets x 12 - lighter weight
3x12 Squats - increase weight from warm upSuperset
3x12 Leg Press
3x13 Leg Extensions*Rest 1 Minute after superset
3x12 Standing Hamstring curl(R 30 sec)
3x10 Walking Lunges-barbelBart 30 sec)Upper Body workout
3x12 Bench Press
Superset
3x12 Shoulder Press Barbell (R 30 sec)
3x12 Upright rows w Barbell (R 30sec)
*Rest 1 Minute between supersetNormal set
3x12 Back rows (R30 sec)
(machine next to leg press)
3x12 Bicep Curls - preacher curlsCore
3x12 Dcline bench ab crunches (R 30 sec)
3x12 Hanging ab crunches (R 30 sec) - hang from bar and raise legs to crunch absI get my girlfriend to write me a new plan every month. She used to compete and is a qualified to work as PT. Changing it up every 4 weeks is tops as i'm really seeing the my body change fast!
- Raniator0
Don't do cardio for fat loss.
Don't work your abs until you can see them.
Don't do weights for longer that 1 hour in one session.
Hit your protein. Every day. (2 grams pers kg of body weight).
Don't drink calories. Yes, that means booze.
Don't do a split routine unless you're a pro or being lifting for 5 years+
Work hard!
- SteveJobs4
Just hit 3 weeks yesterday. My mood and motivation have stabilized and I've seen quite a bit of improvement in my body - not as much as my impatient self would like - but realistically enough to push me easily through the next 9 weeks.
I've tweaked a lot of things with my nutrition cutting out more sugar and have started intermittent fasting this week. That's been the toughest change by far esp with the cravings I get at night but it's not as bad as I thought it would be.
I've learned the secret to a good workout (for me) is a proper warmup. Mostly light cardio, some stretching of the muscles I'll be working out, and a high rep set for each exercise. I've always avoided them because of impatience and trying to preserve my energy but a good warmup is invaluable for getting blood flowing and having more energy to attack your workout.
- cannonball19780
I've effectively doubled the amount of weight I'm able to lift. This coming form no exercise at all. went from sets of curling 40s to curling 90s, etc. Gonna start incorporating HIIT. Been on a steady poke bowl diet.
- https://faceswaponli…Maaku
- Curling 90? Once?ArmandoEstrada
- curling 90s?!? how much do you weigh?kona
- oh, kgs perhaps.kona
- leg curls?drgs
- 90kg = 200lbsdrgs
- That's the fun part of beginning, you make big gains in little time. What kind of curls are you talking about?!zarkonite
- lbs , people. lbs. 4 sets of 8-12cannonball1978
- 90lb dumbell curls? pics or gtfokona
- derp to me drgs.kona
- are you talking about these curl machines? https://sep.yimg.com…pinkfloyd
- barbell.cannonball1978
- standing barbell. with the 90scannonball1978
- yeah, you can't be curling 90lbs as a beginner https://www.youtube.…pinkfloyd
- The 90 lbs. barbell.cannonball1978
- standing. with the curlscannonball1978
- standing barbell curls with 90lbscannonball1978
- ...cannonball1978
- https://www.youtube.…pinkfloyd
- 90lbs including the bar or just the weight?
Barbell bars can range between 30 and 45 pounds.Maaku - How much can you deadlift though?section_014
- ^ with that said, 25lbs plates on each side? Not bad, but not that heavy :)Maaku
- its more than i lift in biceps curl, unless its one of those biceps-curls-back-ex...drgs
- tensions-in-one excersizesdrgs
- that makes a whole lot more sense. i can do 50s on a good day and started to question my own mortality and muscletude when you said 90s.kona
- Bennn1
Martial Arts
Getting in shape AND learning to defend yourself at the same time AND way more fun than pushing iron or running facing a wall listening to pop music.
- pinkfloyd0
My gym is about a .8 mile walk, but I still been going about 3 times a week. Even walking there during the winter unless it's really cold. Making progress on the bench, squats, deadlifts and pullups. Doing mostly combo workouts. I also walk and bike a lot to get around.
- cannonball19784
Left handed fap AMRAP
Rest 5 minRight handed fap AMRAP
Rest 5 minhelicopters
