What piece of advice would you have given yourself when you first started out lifting?
>count calories
>dont go to failure on every damn set
>>37045035
Start with SS, not Madcow
>>37045035
if you can't do the last rep what should you do, immediately put the weight down?
>A
Bench 3x5
Row 3x5
Squat/lunge/deadlift
DB incline bench 3x10
Hammer curl 3x10
>B
The Press™ 3x5
Pullup 3xf
Squat/lunge/deadlift
Facepulls 3x10
And don't fucking cut so much
>>37045049
Pretty much. It taxes the nervous system over time and blows your load for the rest of the work out. Generally you should stop when your rep speed starts slowing down considerably. Helped me progress alot more consistently as well as allowed me to work out more often because im not so burnt
>>37045049
it's ok to cheat sometimes to get that last rep out, unless it's on bench and the weight will crush you it's a good thing to do
>>37045035
dont bother if you dont have the FACE, FRAME, and HEIGHT
>>37045087
>>37045049
i mean on your last set it's good to cheat and get 1 or 2 more not every set
Started a month ago
I'm doing Scooby's begginers program (doing actual squats instead of what he proposed) is it good? Btw i'm at a caloric deficit and going to the gym 4-5 times a week so not much strenght
>>37045091
>I POSTED IT AGAIN MA
JUST
DO
IT
GET OUT THERE AND LIFT WEIGHTS FAGGOT
>>37045099
If i cant complete the last few reps i just drop it and do another set when im less winded. Still doing the same amount of work and not blowing my load on exercise. Then next session try it again
>whatever the fuck you do, never tell her your feelings
>also, you're never eating enough.
>>37045035
> do legs. Not only for aesthetics, but because you will stall on 3pl8 DL because of it.
>>37045162
>also, you're never eating enough.
or sleeping enough
>>37045035
Go back in time and lift 9 years earlier
>>37045191
>implying that I can ever sleep when there's constant ´thoughts of regret and beautiful situations that will never happen
4 hours of sleep masterrace
>>37045035
don't do SS, it's a troll
>>37045035
Dont stop. You're about as strong as you were in high school. Imagine where you'd be if you never stopped lifting.
>>37045035
being lean is much greater life advantage than being big
You'll never be able to properly cut, so you might as well go for bearmode right away.
>>37045139
yeah i do that too, both ways desu
>>37045176
You were deadlifting but not doing legs? lel wot. Never heard that combo before lad.
>>37045287
Lazy pathetic cuck
>>37045330
Spotted the 1pl8.
>>37045287
It would be better if you told your younger self to stop being a bitch.
>>37045082
Really, fool, your programming should be smart enough to not constantly bring you to failure in the first place. This should not have to be adjusted for midset very often, ESPECIALLY as a beginner.
girls are only nice to you cause they want to use you
so dont lift for them, lift for yourself
>>37045106
>I'm doing Scooby's begginers program (doing actual squats instead of what he proposed) is it good?
I don't know what it is, but he didn't propose actual squats, so it's probably shit.
It was also made by an unlifting, overroiding homosexual who moonlights as Batman's lamest villain, so it's definitely shit.
Just do SS. Or Reg Park's Beginner's Routine, minus the pointless forearm and calf "work."
>>37045274
You live a sad, hollow life.
>>37045035
>Start with SS
>Don't lift for girls, they don't appreciate it as much as guys
>I blame my homosexuality on my fitness
>>37045035
I'd read the fucking sticky.. took me too long
Too long...
>>37045488
With regards to that, i'm a noob lifter, and all around recovering fatty, I have pretty strong legs but I can't really squat at all, it just feels like I dont have the mobility or balance to do it proper.
I still squat, but I do it assisted with a ball as my support against a wall and I can do them like that with full ROM, but i've been doing it for like a month and while I do feel more flexible I just dont seem to have the balance when I try to do it without a support, what should I do to fix that? I really would like to start squatting with weights
>>37045322
b-but hugh jackman did it
>>37045035
ditch you shitty gym bro
>>37045035
Eat more and stick with SS faggot, you can't even squat 2pl8
Don't count calories, lift heavy
>>37045035
You know your home gym is not complete
Go to an actual gym or go to decathlon and spend some money on yourself, dumbells are not enough and a barbell is cheap
Do calisthenics more often
>>37045035
Don't waste the time or energy
Exercise won't make you a less shitty person
>>37045035
his facial hair is ugly as fuck
>>37045550
It would be splendid to see at least a video of you trying to squat the empty bar. If you can't balance for a 45 lbs squat, you are either doing it VERY wrong, or are TLC Special levels of fat.
I recommend buying/pirating the SS book, reading at least the squat section (you should probably read the whole thing). It ought to give you a good idea of how to squat properly, and at least give you enough of a start to begin squatting with the empty bar correctly for a few sets before steadily adding weight.
Flood the gym and write ''they made me do it'' on the floor
Then on the way home you'll get a gf
Don't half ass things and commit to it from day one.
Consistency is the most important thing.
>>37045800
I think it's pretty cool but it doesn't fit with his haircut
I have a friend with that style but longer hair and looks badass
But his beard and moustache are thicker
>>37045035
Wait three more years, don't start lifting now or you'll fuck up your joints.
>STICK TO A PROGRAM,MM,MM,MMMMMMMMF
FOR FUCKS SAKE ME
>>37045928
I can relate to this
sometimes I used to be like
''well, I haven't trained abs in a while, I guess that's what I'm doing today''
I was obese, it was a curse, it was a blessing. I lost all the weight. That's what got me into bodybuilding. The thing that sucks is after the weight loss it took a log to even look normal again. So basically it was a road block even after success. I sometimes think if starting at a normal weight would have been so much easier. I only regret letting my body down by being fat. I owe my body alot after abusing myself all those years. I work really hard, but those stretch marks that are still with me remind me of my past. It is my badge.
Just fucking bulk on SS you idiot, your skinnyfat, not fat. Why are you trying to lose weight when you can barely bench 1pl8 for 5 reps and have not made progress in 6 months?
>>37045035
Go to failure every set.
Don't count calories.
Run at least 3 miles daily.
Anything besides heavy compound lifts is a waste of time.
i'm always worried that my bench press form is all wrong, anyone else know this feel
>>37045078
But is 3x5 really enough volume for your major compound lifts? Seems light.
>>37045322
I hurt my calf so couldnt do squats for awhile so just did deadlifts instead until it felt better.
>>37045035
Start earlier!
Do more fucking OHP!
>>37045035
Don't go beyond bodyweight because you're just gonna make the impending rheumatoid arthritis worse.
But that's just me.
>>37045976
I'm glad you have scars
As you said, they're there to remind you of your past.
The past is there, you can't run away from it, it's another part of who you are.
You might think they ruin your looks but it's healthier to just see them as trophies, and they'll always be there to remind you that you made it, and why you're doing this.
>>37045138
this right here.
also: don't fall for the progressive oveload meme.
> the progressive oveload meme.
DYEL?
progressive overload is how you progress with everything
Here are the winning lottery numbers for next week
>>37046412
what do you mean by that?
As a beginner dont bother thinking bout aesthetics. Just lift heavy for 2 years and build solid base strength. Youre not gonna get big by lifting less than 2pl8s anyways.
>>37045035
Cut NOW you fattie the gains wont be enough to make ya look good for summer, also do legs
>>37046076
it's ok for a beginner
>>37046420
>>37046466
i wrote it like that on purpose, obviously not a meme per se. but i used to over-obsess about the weight for every single set in every single exercise. like:
>you did curls for 3 sets of 8 with 20kg last time. you HAVE to hit 3 sets of 9 this time!
i went from this to tracking only the compound lifts. and once i am done with those, i throw my journal to the corner and do my isolation exercises, focusing on getting a pump and going for fatigue. if you've seen the "blueprint to cut" interview with Arnold from a while back, he said something along the lines of "We did so many bicep curls, we couldn't lift our arms up anymore once we were done". everyone with a little knowledge would tell you this is bullshit and unnecessary. but it worked for Arnold and the guys back then and it seems to work for me. it also puts the fun back in working out, rather than over-obsessing about every tiny detail.
so yeah: if your goal is to build muscle and strength is basically just a by-product, focus on two things:
- get stronger on the compound lifts
- get sore and aching from isolation exercises
that's my personal piece of advice for today.
>>37046578
ok your wrong
focus on progressive overload
>dont focus on the little details
means the tiny insignificant details like i need to hit 170g of protein spot on and i need to get my BF% spot on and i need to measure calorie expenditure and did yesterdays workout effect today
progressive overload isnt progress every day because you will have time without progress like you say but as long as you get an upward trend then it is progressive. if you stall change that shit up
Don't rush past 3pl8 DL and work on form and breathing.
t. hernia and/or epidydimitis
Get a coach
>>37046647
yh buses are fkn ausome
>>37045099
>>37045139
if you're cheat repping the weight up focus on going slow during the negative.
>the sticky is a meme
>>37045035
What should I change about my chest routine
>3x10 bench
>3x10 db flies incline
>3x10 db press incline
>5x5 dips
If I could speak to my younger self when he started some insanity / boot camp style training:
>count calories
>learn about olympic weightlifting
>your mother's food, while delicious, is keeping you fat
>fuck it, all Hispanic food is keeping you fat
>stop stuffing your face with it
>count calories
>learn proper form you cunt, holy fuck
>girls love an ass, so squat/do olympic weightlifting
>don't browse 4chan
>>37045035
Do SS hard for 4 months.
>>37045035
this moustache is absolutely disgusting
why would you cut it in the middle and leave the sides that long
>>37045531
Can you post a link to SS, none of the sites are loading on mobile
Don't bulk too much
>>37045035
just be a curlbro
>>37045816
Underrated.
Don't workout lower body. Your upper body will explode.
>>37045035
take before photos and do SS.
>>37045255
For women, isn't SS the kind of body shape they want?
>>37045205
y-you too?
>>37046076
Yes 3x5 is great for progression and the accessories add volume to the body parts that need it for growth.
There is a difference between long grain and short grain rice apparently. Short grain rice is pure cancer. I just ate a cup of it and apparently that was over 600 calories. Already at 1500 calorie limit 3 hours before dinner. I am so fucking hungry. I should have just walked to the gook store and gotten more long grain when I ran out.
Don't bother.
She's not coming back.
>>37045106
I got started with scooby too. I'd recommend ss but scooby is really good
Stop training legs so much.
>>37048359
5x5 or 3x5 bench
3xf dips
switch up the accessories
>>37053514
Did you replace Goblin Squats for Squats, Push ups for bench Press or something?
Also sometimes I add some Chin ups or some other accesories dumbell exercises for arms or chest, is that ok?
>>37053552
Don't completely remove incline unless you want gorilla tits, but the incline flies are redundant.
never read boards or forums
>>37045035
Be absolutely 100% consistent eating real food, especially vegetables and fuck supplements.1
1Creatine is dirt cheap and seems to do something for me but that's about it.
>>37053944
any recommendations for eating the right veggie amounts in each meal?
Sometimes i throw in a lot of broccoli and after i cook it it shrinks and looks like im eating a pathetic amount.
I just need to build up my immune system.
>>37045078
Is that row with a weight or just on one of those "harder you pull" ones?
>>37054713
With a barbell or dumbbell. What in the hell are you talking about?
>>37045138
I already did anon.
STOP FUCKING RUNNING SO MUCH AND CUTTING 1000 CALS A DAY AND LIFT YOU ABSOLUTE MAD MAN
>>37045035
count calories
get low body fat before bulking
don't dirty bulk
bonus: do steroids
>>37045082
>the nervous system meme
You faggots always amazed me
>>37045473
Wrong, go till failure and learn to surpass it you should be unable to do anymore after the last rep of your third set, thats just progressive overload and its why you cucks are so much weaker than me anyway
>>37045091
This isnt wrong. I have gained a lot of muscle, but i dont have a wide frame. Any dude with wide shoulders automatically looks bigger than me. No matter how much i build my shoukders and lats, i cant get the v shape.
>>37045176
Im at a 5 plate deadlift and i dont squat.
>>37055257
train harder. isolate those delts, eat more protein.
I would have told myself to work on my back more. My back is ok now but dammit I know it would've looked so much beter if I actually pulled some real weight instead of ez pz lat pulldowns
>>37045035
I got the best advice
>don't start lifting, instead become heroin user and burn out at age 28.
>>37055275
I am 240 lbs, protein aint the problem. I also have a 1.5 plate ohp for reps, and i can, and do, do slow, proper lat raises for sets of 15 with 35 pound dumbells. I have been working them for a few months now, and they are growing, but i am a pretty big guy and i simply dont see them ever getting big enough to look large on me.
>>37055363
>i am a pretty big guy
>>37055336
wow sup
>>37045481
underrated
this for anyone who just started lifting.
>>37045035
when your friends ask you to come with them just fucking go
you'll miss them in college :(
>>37050128
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength
Stop going so low on squats
>>37055518
>justtripfagthings
>>37055363
How about losing weight for a v tapee
>>37045035
Form is EVERYTHING. Work on your rotator cuffs when you start so you don't fuck your shit up later.
It will take you 3 years to look good. But it will all be worth it.
>>37045106
>skateboard squats
1mA0
>>37045035
Kali muscle goes to failure on every set and he has more muscle than you'll ever even dream of having bitch boi.
>>37056512
>inb4 guess how I know you're a nigger.
>>37055531
make me faggot
Don't be a pretentious cunt about it when you finally get in shape. People will know that you lift without you bringing it up in every conversation, or offering condescending advice.
