SFSD
Images are sometimes not shown due to bandwidth/network limitations. Refreshing the page usually helps.
You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Stuff /fit/ Should Do
This is a thread dedicated to things rarely/never talked about that all /fit/izens should try at least once.
A cycle of 20 rep squats.
>warm up long and slow
>load up your 5rm minus 90lbs
>do 1x20
>no reracking until set is finished
>no excuses
>squat at least twice a week, 3 is going to be too hard for most
>add 5lbs every workout
>continue until you 20 rep your previous 5rm
I recommend doing 5 reps, pause for a few deep breaths, 5 more, deep breaths, then only 2 at a time until 20. Your lungs will go well before your legs, so pace yourself. This is a tried and true squat program that I've never seen talked about on here. It's the most intense thing I've ever done and recommend to anyone that wants to train hard.
>>37853436
>train hard
Wrong board
>>37853436
everyone should try gvt at least once
1/2/3/4 gvt is the benchmark for someone who lifts
I've read about this.
My usual workout is 165 lbs, 5x5. So I loaded up 135 and tried a set of 20. I got 15. Rested, did another set of 12 and then another set of like 8, just so I could say I got some volume. It was pretty rough.
What I'm experimenting with now is 135 5x5 pause squats.
Tips for The Press™
>over 9000 warm up sets
>10 reps with the bar
>10 more reps with bar
>5 reps in 10-20lb increments
>3 mins rest between warmups
>5 min rest before first working set
>MINIMUM 5min rest between sets
>focus on bar speed at all times
>as the bar comes down, just think about it exploding back up
>get your head under the bar as soon as possible
>>37853496
Is that just 10x10 on everything?
>>37853573
Another thing for the press:
Do lots of heavy sets, like 3 reps. Focus on perfect form (be like a machine).
There's a reason oldtimers trained like this. I'm currently doing the Hepburn routine where you do 8x2 then slowly add a rep every time to each set (with the weight constant) until you do 8x3 (then you move up weight and go back to 8x2) and finally reached a bodyweight clean and press of 200lb. Lift hard, lots of heavy reps, go home, improve.
>>37853505
If you got 15, you had 20 in you.
The program is much more mental strength than muscle. The true program calls for you to take your 10rm and do 20 reps with just guts and grit.
>>37853436
Spend a while fapping to classic erotic lit instead of porn
You will enjoy sex more, become a better lover, and develop more appreciation for erotic things in everyday life you didn't even notice before.
Also helps you spit game by giving you ideas of sexy shit to say, all in all a good move for even just a week or two
PLUS chicks won't be as disgusted if they find a pile of erotic books as they would be if they found your hardcore german dungeon bondage midget porn folder. or whatever the fuck you guys are into.
>>37853496
>4pl8 10x10
>>37853436
Huh thanks OP I'll try it. How's it different from just a 5X5? what effect does the lack of rest have?
>>37853496
100 4pl8 reps is insane, who the fuck would do this? Maybe if I had 24 hours and a gun to my head I could do 100 4plate reps
But as of right now I can only do eight reps with four plates
>>37853436
RIP knees
>>37853702
You'll be more out of breath than you've ever been in your life. You'll want to die when you're done. That's why I say no excuses. At about rep 15 you'll want to die and give up. At rep 17 you'll feel like you're literally gonna die. Stick it out. You'll thank me later.
>>37853783
Yeah but why is this better than 5x5
It sounds fun, I might do it anyway, but what have you perceived as the benefits?
>>37853801
Honestly it's mostly a test of will. I don't have any evidence, but I think it has boosted testosterone. I feel like a beast afterwards and all my lifts have gone up since starting (I'm 4 weeks in). It also packs on tons of muscle on the body as a whole.
To be clear, it's not a strength program. It's just a short, very intense program that gives you a massive sense a satisfaction and kinda takes some of the monotony out of the gym.
>>37853981
Yeah it sounds like a good time. I'll try it out anon thanks for the advice.
>>37853662
If it's truly your 10rm then you can't do 20 reps lol
>>37853656
I've been doing this as well. I'm the same anon from above that can only squat lmao1pl8. Funny thing is, I can also OHP the exact same weight for sets of 3.
It looks really funny when I super set squats and OHP in the same rack with the same bar.
>>37853436
>Stuff /fit/ should do
How bout cardio?
>>37854368
You must be king curlbro, but I like the press so much I can't really blame you.
>>37853687
>trading one evil for a slightly bit lesser evil
yeah good advice, or you just drop the porn and distractions completely while masturbating
>>37853436
>>37854383
C A R D I O
A
R
D
I
O
>>37854403
Naw, I'm just old and fat. My program is SS + dips and chinups. So I actually squat erryday. But I'm on a perma-cut so all my lifts are basically perma-stalled at this point.
>>37854383
>>37854419
This.
I recommend HIIT for those that are time-constrained. Even 7 rounds of hill sprints once a week gave me decent stamina for a pretty intense 1h soccer match. Considering I invest like 15min a week for cardio, it's a pretty good return, methinks.
>>37854343
A true 10rm doesn't really exist for legs. You can always squeeze out one more rep.
>>37854444
I've become a huge fan of jump rope recently. I fuckin blow at it but it's more fun than running for me. Could probably do HIIT training with it but I can't move quick enough so I just do steady state.
Plus, I usually just do calf raises till I cramp and I essentially doubled the reps I could do after only two weeks jump roping. Two weeks ago I was doing 2x8-10 with 135 but just today I did 2x20 with 155
Jump squats to develop explosiveness.
bench the bar 100 times then see how many pushups you can do
>>37853801
Its better and worse. Its great for mental toughness and it accumulates a lot of the hard reps that really count for growth (Most times you do 5x5, only the last reps are going to suck and you get maybe 5-8 'hard' reps in the whole thing. With a rest-pause set pretty much every rep after the first 7-8 is going to suck).
The downside is that putting so much effort into one lift is going to drain you for the other stuff and most people won't be able to do it as frequently as they could a 5x5 setup.
>>37856317
wat
Place a baseball bat on the ground with the striking end down and the handle up. Put your forehead on the handle and spin around a number of times equal to 100 - your age. Then immediately sprint 100 + your age meters.
