1. Post #1
    Arcana's Avatar
    October 2011
    930 Posts
    "It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
    -Socrates

    "Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."
    -John F. Kennedy


    This is the general weightlifting/bodybuilding thread. Feel free to ask questions for exercises and such.

    General tips:

    Proper amount of reps in terms of ascertaining goals:
    strength ~1-5
    mass ~6-12
    endurance ~12+

    In order see the optimum progress get a good amount of sleep and eat a lot of the right foods (if you have questions post your current diet and ask for advice accordingly).

    Proper form is very important to lifting as well. Not only are you denying yourself the best possible work out by ignoring form but you are also putting yourself at risk for injury. If you have questions about form post videos of yourself for critique or you can try to ask, just be sure to explain yourself clearly or it won't do any good.

    Monthly new thread, I mostly copied/pasted from Binksy's OP because yeah things are fine as is.


    Here are the old threads:
    V. 1 http://www.facepunch.com/threads/100...uilding-Thread
    V. 2 http://www.facepunch.com/threads/106...n-here-u-mirin
    V. 3 http://www.facepunch.com/threads/1092941

    Buy Supps from here
    http://www.truenutrition.com/

    "why not just get it from true nutrition for cheaper........... and pick your own flavour out of like 50 . or just eat normal meat instead of being an idiot!!!!!!!!!!!!"
    -Casus


    Read this thread FIRST if you are a beginner:

    Shit you need to know because you are gay as fuark
    http://www.facepunch.com/threads/1094249

    Oh, here's Casus
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  2. Post #2
    Bleach Qeef's Avatar
    June 2007
    1,675 Posts
    Def
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  3. Post #3
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Strong lifts 5x5, If you don't do this program I will kill you.

    Edited:

    Dat new thread smell.
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  4. Post #4
    hang you're self
    G71tc4's Avatar
    March 2008
    4,738 Posts
    curls/pushups in the squat rack 30x5

    aesthetics
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  5. Post #5
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Lol:


    Lol

    Lol

    Lol
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  6. Post #6
    Gold Member
    Binsky's Avatar
    April 2009
    3,437 Posts
    The links to the old threads are no longer working. Besides V 3 obv.
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  7. Post #7
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Jump rope = Burn body fat.
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  8. Post #8
    gol4z03's Avatar
    December 2009
    693 Posts
    Strong lifts 5x5, If you don't do this program I will kill you.

    Edited:

    Dat new thread smell.
    Im not sure whether to do this or SS for my bulk....
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  9. Post #9
    Gold Member
    Seith's Avatar
    August 2006
    3,334 Posts
    I prefer SS. It doesn't make a real difference anyways, choose what you like most.

    Also,

    http://www.elitefts.com/documents/size-strength1.htm
    http://www.elitefts.com/documents/size-strength2.htm

    Brilliant reads.
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  10. Post #10
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    12,152 Posts
    first psot
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  11. Post #11
    Gold Member
    NotMeh's Avatar
    July 2008
    8,456 Posts
    1st page here I come

    tomorrow is full-body friday, yay!
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  12. Post #12
    Arcana's Avatar
    October 2011
    930 Posts
    I prefer SS. It doesn't make a real difference anyways, choose what you like most.

    Also,

    http://www.elitefts.com/documents/size-strength1.htm
    http://www.elitefts.com/documents/size-strength2.htm

    Brilliant reads.
    First link isn't working for me?
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  13. Post #13
    Gold Member
    Seith's Avatar
    August 2006
    3,334 Posts
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  14. Post #14
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    worst thread title ever!!! why not make it " i wanna look like the guy from fight club" instead >:[

    Edited:

    best routine for beginners is ( imo ) ss of the practical programming variety
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  15. Post #15
    Gold Member
    Maucer's Avatar
    August 2007
    2,314 Posts
    I prefer SS. It doesn't make a real difference anyways, choose what you like most.

    Also,

    http://www.elitefts.com/documents/size-strength1.htm
    http://www.elitefts.com/documents/size-strength2.htm

    Brilliant reads.
    Some good points but he ripped some parts straight out from is ass.
    "Developing and increasing strength—for the majority of males past puberty—requires an increase in muscle mass (i.e. the development of “bigger” muscles). A small group of men are capable of developing strength with small increases in their muscle mass because their bodies are more “efficient” at lifting heavy weights. This group may not develop as much mass through their weight training. However, both groups need to increase their muscle mass to increase their maximal strength."


    BTW how much can I expect to lose fluid weight if I stop using creatine? I've been using around 5 grams a day.

    And another question. I hurt my shoulder during the weekend and it starts to hurt while doing shoulder press or bench. That's why I've done squats (hit 132,5kg yey) and deads and some random machines for the past two days. I feel like working out, but I can't do pushing exercises and if I work legs today, that'd be three days in a row. What should I do? I have no time to go to gym tomorrow so it'll be a rest day for sure. My legs are merely very slightly sore. Should I squat?
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  16. Post #16
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    12,152 Posts
    I changed the title ~_~
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  17. Post #17
    ItWasNiceToKnow's Avatar
    July 2009
    1,253 Posts
    Should I switch to one of those 5 x 5 workouts?
    I've been lifting for like 6 months now.

    I'm currently doing this routine, and I've been doing it for 2 months now-

    Monday: Chest/biceps
    4 sets Incline Dumbbell Press, 8-10 reps
    3 sets Bench Press, 8-10 reps
    3 sets Incline Flies, 8-10 reps
    3 sets Chest Dips until failure
    3 sets Barbell Curls, 8-10 reps
    3 sets Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

    Tuesday: Legs
    4 sets Squats 8-10 reps
    3 sets Lunges 8-10 reps
    3 sets Leg Press 8-10 reps
    3 sets Leg Extensions till failure
    3 sets Leg Curls 8-10 reps

    Wednesday: Shoulders/triceps
    4 sets Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
    3 sets Upright Rows supersetted with Lateral Raises 8-10 reps
    3 sets Front raises 8-10 reps
    3 sets Lying Rear Delt Raises 8-10 reps
    3 sets Close-Grip Bench Press 8-10 reps
    4 sets Pulldowns 8-10 reps
    3 sets Skullcrushers 8-10 reps

    Thursday: Back
    3 sets Lat Pulldowns 8-10 reps
    4 sets Deadlifts 8-10 reps
    3 sets Bent Over Rows 8-10 reps
    3 sets Dumbell Rows 8-10 reps
    3 sets Hyperextensions 8-10 reps

    Edited:

    As for fullbody, I do wrestling one a week.
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  18. Post #18
    Gold Member
    NotMeh's Avatar
    July 2008
    8,456 Posts
    needs more volume

    and make sure to do 20+ reps on each set
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  19. Post #19
    ItWasNiceToKnow's Avatar
    July 2009
    1,253 Posts
    noooooooooooooooooo

    Edited:

    dummmm twollll
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  20. Post #20
    NotMeh works out at home.
    Perfumly's Avatar
    June 2009
    12,152 Posts
    Stop
    trolling
    notmeh
    >:(
    And why would you do chest/bi on the same day but exclude tri/shoulder
    nigga you aint makin no sense
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  21. Post #21
    Gold Member
    Thaard's Avatar
    August 2008
    5,037 Posts
    Arnold is numero uno.
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  22. Post #22
    Gold Member
    Kymandu's Avatar
    February 2009
    1,838 Posts
    hi
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  23. Post #23
    Dennab
    April 2011
    187 Posts
    massel.
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  24. Post #24
    Septimas's Avatar
    July 2007
    1,879 Posts
    I bench 175 weigh 138 and squat 275
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  25. Post #25
    Arcana's Avatar
    October 2011
    930 Posts
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  26. Post #26
    Gold Member
    Major Helper's Avatar
    July 2006
    931 Posts
    I hate it when I haven't realized the thread I've been reading has been closed and I open the saved tab like half a dozen times before realizing it's not of any use. Thread post limits suck.
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  27. Post #27
    Arcana's Avatar
    October 2011
    930 Posts
    I hate it when I haven't realized the thread I've been reading has been closed and I open the saved tab like half a dozen times before realizing it's not of any use. Thread post limits suck.
    Not a limit, large threads get automatically closed each month
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  28. Post #28
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Fuck I've been taking Creatine every day for the past while, But I can't remember when I started taking it.

    Should I stop for a month or two?
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  29. Post #29
    hang you're self
    G71tc4's Avatar
    March 2008
    4,738 Posts
    Fuck I've been taking Creatine every day for the past while, But I can't remember when I started taking it.

    Should I stop for a month or two?
    stop it before the effects take hold

    my friend was on creatine for 2 months before he stabbed his family to death...with the creatine scoop. Please be safe
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  30. Post #30
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    To late man, OH FUCK.... shit everyones dead man what the FUCK.

    Fuck this shit man, burning this shit down, can't leave clues.
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  31. Post #31
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    for some reason i cant fucking quote but @ itwasnicetoknow

    do [release]Monday
    3x5 Squat
    3x5 Bench press / Press (Alternating)
    Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

    Wednesday
    3x5 Squat
    3x5 Press / Bench Press (Alternating)
    1x5 Deadlift

    Friday
    3x5 Squat
    3x5 Bench Press / Press (Alternating)
    Pull-ups: 3 sets to failure or add weight if completing more than 15 reps [/release]

    for a couple of months until you have really good form and decent lifts, so like ~3-4 months and then you can try out mad cow intermediate

    Edited:

    BTW how much can I expect to lose fluid weight if I stop using creatine? I've been using around 5 grams a day.

    And another question. I hurt my shoulder during the weekend and it starts to hurt while doing shoulder press or bench. That's why I've done squats (hit 132,5kg yey) and deads and some random machines for the past two days. I feel like working out, but I can't do pushing exercises and if I work legs today, that'd be three days in a row. What should I do? I have no time to go to gym tomorrow so it'll be a rest day for sure. My legs are merely very slightly sore. Should I squat?
    5-10 lbs of water and if your shoulder hurts you prob dont want to do squats ( unless its minor then you could ignore it i guess) unless you want to do armless squats. alot of leg stuff puts stress on the shoulder
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  32. Post #32
    Gold Member
    Ninja Duck's Avatar
    July 2010
    11,992 Posts
    I'm in the fitness center at school now but I'm to pussy to attempt the bench press, it will get topped off with me looking like a jackass.

    I need to practice with stuffed animals.


    Once I figure out my how big of a loser I am I'll set up a proper workout.

    Right now, I just do around 10 minutes of cardiovascular shit then circulate around leg press, ab crunch, and some other workouts so I can become familiar with them.
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  33. Post #33
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    do the routine i said in the above post u pussy start with the bar and slowly add weight until you find a working 5rm

    Edited:

    and whats your height and weight
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  34. Post #34
    Gold Member
    Seith's Avatar
    August 2006
    3,334 Posts
    Some good points but he ripped some parts straight out from is ass.
    "Developing and increasing strength—for the majority of males past puberty—requires an increase in muscle mass (i.e. the development of “bigger” muscles). A small group of men are capable of developing strength with small increases in their muscle mass because their bodies are more “efficient” at lifting heavy weights. This group may not develop as much mass through their weight training. However, both groups need to increase their muscle mass to increase their maximal strength."


    BTW how much can I expect to lose fluid weight if I stop using creatine? I've been using around 5 grams a day.

    And another question. I hurt my shoulder during the weekend and it starts to hurt while doing shoulder press or bench. That's why I've done squats (hit 132,5kg yey) and deads and some random machines for the past two days. I feel like working out, but I can't do pushing exercises and if I work legs today, that'd be three days in a row. What should I do? I have no time to go to gym tomorrow so it'll be a rest day for sure. My legs are merely very slightly sore. Should I squat?
    He stated a fact. Every male on earth has experienced a simultaneous increase in both mass and strength when they first started. The "science" of hypertrophy, on one leg, is that when it occurs it's when the body is unable to cope, so it evolves. So basically, he was right. There is an obvious relation between the two.

    The reason I like this, is because this talks about me. I haven't gained an ounce since I have started lifting for strength.

    Now, about your shoulder, give it more rest. I'd say ditch squat for another week.
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  35. Post #35
    Gold Member
    Maucer's Avatar
    August 2007
    2,314 Posts
    Well i doubt an average joe's muscle contraction capability and energy production could be at its physical maximum level without training. I'm pretty sure there's another reason for why people gain so much muscle when they begin training.

    He talks about me too then. I switched from 3x8-12 to 5x5's just around a month ago and my 5 rep squat went up 12.5 kilos, and I've been maintaining the same body weight all the time. And that can't be noob gains anymore, and my technique hasn't changed radically either. And I know lots of guys too from my gym who've gained lots of strength without gaining mass (mainly no mass because they're afraid of getting fat and don't eat much, but some aim for pure strength for wrestling and competing).

    Squat is pretty much the only workout that does not make the shoulder it hurt.
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  36. Post #36
    Gold Member
    NotMeh's Avatar
    July 2008
    8,456 Posts
    Anyone else here absolutely hate working arms?

    fuck them curls man
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  37. Post #37
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    in a month or two people will be posting shit loads about wanting to look good for summer and never read the op of this thread but will click it because subtitle :'(
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  38. Post #38
    Gold Member
    Seith's Avatar
    August 2006
    3,334 Posts
    Well i doubt an average joe's muscle contraction capability and energy production could be at its physical maximum level without training. I'm pretty sure there's another reason for why people gain so much muscle when they begin training.

    He talks about me too then. I switched from 3x8-12 to 5x5's just around a month ago and my 5 rep squat went up 12.5 kilos, and I've been maintaining the same body weight all the time. And that can't be noob gains anymore, and my technique hasn't changed radically either. And I know lots of guys too from my gym who've gained lots of strength without gaining mass (mainly no mass because they're afraid of getting fat and don't eat much, but some aim for pure strength for wrestling and competing).

    Squat is pretty much the only workout that does not make the shoulder it hurt.
    Not sure where you grabbed the first paragraph, but this subject is pretty complex, and it's not 100% understood.

    Without knowing your reasons, I'd guess and say you probably maxed, as he said, the amount of mass you could acquire in your previous program, so the reason you are gaining with the new program doesn't contradict what he said, it explains it. Gained maximum mass in conjunction to the amount of strength you had using your previous program... you get how it works according to him.

    Also, the fact you gained 12.5kg is pretty normal for a routine you switched to a month ago. This could be your cns doing it's magic, or sub-maximal weights etc.

    And I highly doubt getting fat is a requirement. It's a requirement for beginners maybe, because they can't understand what REALLY EATING means.
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  39. Post #39
    WuWei's Avatar
    January 2010
    365 Posts
    REALLY EATING
    The Saxon Trio's diet; Arthur Saxon is their most famous member. He reached 200lbs, pre-roid era.

    "For breakfast they ate 24 eggs and 3 pounds of smoked bacon; porridge with cream, honey, marmalade and tea with plenty of sugar. At three o'clock they had dinner: ten pounds of meat was consumed with vegetables (but not much potatoes); sweet fruits, raw or cooked, sweet cakes, salads, sweet puddings, cocoa and whipped cream and very sweet tea. Supper, after the show, they had cold meat, smoked fish, much butter, cheese and beer. Following this they had a chat and at one o'clock went to bed."

    taken from Chaos and Pain

    Just show this to every skinny fucker crying that he can't gain muscle.
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  40. Post #40
    ItWasNiceToKnow's Avatar
    July 2009
    1,253 Posts
    for some reason i cant fucking quote but @ itwasnicetoknow

    do [release]Monday
    3x5 Squat
    3x5 Bench press / Press (Alternating)
    Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

    Wednesday
    3x5 Squat
    3x5 Press / Bench Press (Alternating)
    1x5 Deadlift

    Friday
    3x5 Squat
    3x5 Bench Press / Press (Alternating)
    Pull-ups: 3 sets to failure or add weight if completing more than 15 reps [/release]

    for a couple of months until you have really good form and decent lifts, so like ~3-4 months and then you can try out mad cow intermediate

    Edited:


    5-10 lbs of water and if your shoulder hurts you prob dont want to do squats ( unless its minor then you could ignore it i guess) unless you want to do armless squats. alot of leg stuff puts stress on the shoulder
    I'll try that.
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