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On April 25 2011 11:05 Froadac wrote:Show nested quote +On April 25 2011 10:28 eshlow wrote:HIT protocol sucks.... (e.g. 1x a week super high intensity) Just don't do it. http://www.ncbi.nlm.nih.gov/pubmed/16287373http://jap.physiology.org/content/100/5/1647.fullThere's more where this came from as well... Sure, at some point you may become elite enough in athletics where you need super high training stimulus to muscles to make gains and are doing a lot of skill work such that you can't do full body a couple of times a week......... but that's not if you're looking to build muscle or strength below advanced level which is most of us. To clarify with the most experienced person in this thread 1) GOMAD + whatever other protein/calories = good (heck, I'm underweight via BMI) 2) Follow program, but replace cleans with barbell rows per physician 3) get squat rack 4) What weight should I start at? 5) Should I get a replacement for my dad's super cheap 1" barbell. 6) I only need barbell, bench, squat rack. 7) How many sets and reps for SS?
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
^that should be your friend for the first couple weeks. Click on "The First Day" to find out where you start. Although I'd probably just advocate the stronglifts approach and do the first day with an empty bar only.
I think buying weights is more of a priority than replacing your barbell, but you should do that later on down the line because standard bar is 45lbs. I'm assuming that you'll be working out at home long enough for that to be a worthwhile investment, of course  Even being conservative in your progress, adding just 5lbs per workout in squats you will need new weights in 7 workouts = 2 weeks. With proper eating you should be able to add 10 pounds per workout to squats and 10-20 in deadlifts for a couple of weeks at least.
Is the basic starting strength program not in the OP? whatever I like typing, awesome keyboards are awesome.
All exercises are 3 sets of 5 reps at your work weight. You also do warmup sets before your work sets, starting at empty bar and ramping up to your work weight. There's a calculator in the wiki for figuring out work sets without thinking, and I totally use it because I'm lazy The exceptions are deadlifts you only do one set of five, and powercleans you do five sets of three reps.
Aight broski go fuck shit up
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Progress picture
After about 5/6 months of SS but before this current cut
http://i.imgur.com/O3I0t.jpg
Okay need help...
![[image loading]](http://imgur.com/p6RXc.jpg)
My next wallpaper. Feel free to take. Gonna change the "&" symbol to a black color if I get the chance.
But I want to replace oats with something else... So far I came up with deads, DLs, milk, focus, goals, cleans, and progress. But none of them really sound right.
Help me TLH&F
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MilkSquats
Deadlifts
&Cleans
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On April 25 2011 11:23 vicariouscheese wrote:Show nested quote +On April 25 2011 11:05 Froadac wrote:On April 25 2011 10:28 eshlow wrote:HIT protocol sucks.... (e.g. 1x a week super high intensity) Just don't do it. http://www.ncbi.nlm.nih.gov/pubmed/16287373http://jap.physiology.org/content/100/5/1647.fullThere's more where this came from as well... Sure, at some point you may become elite enough in athletics where you need super high training stimulus to muscles to make gains and are doing a lot of skill work such that you can't do full body a couple of times a week......... but that's not if you're looking to build muscle or strength below advanced level which is most of us. To clarify with the most experienced person in this thread 1) GOMAD + whatever other protein/calories = good (heck, I'm underweight via BMI) 2) Follow program, but replace cleans with barbell rows per physician 3) get squat rack 4) What weight should I start at? 5) Should I get a replacement for my dad's super cheap 1" barbell. 6) I only need barbell, bench, squat rack. 7) How many sets and reps for SS? http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki^that should be your friend for the first couple weeks. Click on "The First Day" to find out where you start. Although I'd probably just advocate the stronglifts approach and do the first day with an empty bar only. I think buying weights is more of a priority than replacing your barbell, but you should do that later on down the line because standard bar is 45lbs. I'm assuming that you'll be working out at home long enough for that to be a worthwhile investment, of course Even being conservative in your progress, adding just 5lbs per workout in squats you will need new weights in 7 workouts = 2 weeks. With proper eating you should be able to add 10 pounds per workout to squats and 10-20 in deadlifts for a couple of weeks at least. Is the basic starting strength program not in the OP? whatever I like typing, awesome keyboards are awesome. All exercises are 3 sets of 5 reps at your work weight. You also do warmup sets before your work sets, starting at empty bar and ramping up to your work weight. There's a calculator in the wiki for figuring out work sets without thinking, and I totally use it because I'm lazy The exceptions are deadlifts you only do one set of five, and powercleans you do five sets of three reps. Aight broski go fuck shit up
weights are expensive, I'd just go with w/e weight you have for now, and use the college gym once you start.
@Froadac
I know you got into some UCs, which school btw?
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My bar is only 15 pounds.
And I put on two ten pounders.
So that's 35, and that was tough for me. So >.> Workworkwork.
In terms of weights I figure that max is (found two more ten pounders) 70 pounds.
Which is low
Currently
5'3.5"
103 pounds.
Really depressing
Squatted 45, benched 35 (o.o) deadlifted 35.
So bad >.>
No, I'm a junior atm lol 
And I have a shitton of money. Money isn't really an object. I have $7,000 and really no idea what to spend it on.
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@Cambium: Hm. Might do SexSquats, Deadlifts &cleans. Thanks for your input man
@Froadac: I'd save your money instead of spending it on weights to be honest. It's obviously not mine, but I'd just get a gym pass once you outgrow your home weights... But up to you.
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On April 25 2011 11:50 Catch wrote:
@Cambium: Hm. Might do SexSquats, Deadlifts &cleans. Thanks for your input man
@Froadac: I'd save your money instead of spending it on weights to be honest. It's obviously not, but I'd just get a gym pass once you outgrow your home weights... But up to you.
Yeah. How much is a gym pass?
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It depends on where you go and where you live.
The gym I go to is like 10 bucks a month, while I've also heard upwards of 30 to 40/month for people in other parts of the United States. I get into my university one for free (obviously, paid for by tuition). A few people in here I believe work out at their old high school for free, which I could do as well. This is something you are just gonna have to look around for yourself. If you are in high school, I'd do that since it'd be free.
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Really quick job
![[image loading]](http://imgur.com/QorOX.png)
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On April 25 2011 11:50 Catch wrote:
@Cambium: Hm. Might do SexSquats, Deadlifts &cleans. Thanks for your input man
@Froadac: I'd save your money instead of spending it on weights to be honest. It's obviously not mine, but I'd just get a gym pass once you outgrow your home weights... But up to you.
lift weights, fuck bitches
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On April 25 2011 11:52 Froadac wrote:Show nested quote +On April 25 2011 11:50 Catch wrote:
@Cambium: Hm. Might do SexSquats, Deadlifts &cleans. Thanks for your input man
@Froadac: I'd save your money instead of spending it on weights to be honest. It's obviously not, but I'd just get a gym pass once you outgrow your home weights... But up to you.
Yeah. How much is a gym pass?
Completely depends on where you live and what kind of gym it is... my area is typically $100 sign up, $30-50 a month for a commercial gym where no one knows what they're doing and is filled with machines. Probably less for an olympic style gym since they don't have to maintain a bunch of treadmills, but those aren't exactly common.
I suggested buying weights since most people who start working out at home don't really like going to the gym for whatever reason. I definitely think that going to the gym is better for various reasons, but yeah if you're working out at home you should break through those 70lbs pretty awesomely :D
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On April 25 2011 11:44 Froadac wrote:My bar is only 15 pounds. And I put on two ten pounders. So that's 35, and that was tough for me. So >.> Workworkwork. In terms of weights I figure that max is (found two more ten pounders) 70 pounds. Which is low Currently 5'3.5" 103 pounds. Really depressing Squatted 45, benched 35 (o.o) deadlifted 35. So bad >.> No, I'm a junior atm lol And I have a shitton of money. Money isn't really an object. I have $7,000 and really no idea what to spend it on.
i must've been thinking about someone else.
if you buy weights, they can cost you quite a bit
I think an olympic bar with two plates of each 45, 35, 25, 10, 5 would cost you about $200-$300 even if you buy used
I have no idea about squat racks, probably $300-$500. I think it's a good investment only if you plan to use it a lot.
Is your highschool gym not feasible? Parents won't let you?
Gym pass:
It honestly ranges from $10 to $150 depending on where you live. I would assume ~$50 would be more than enough for most cases. It might even be cheaper for you since you are a student. Make sure you join a real gym though, not a spa.
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thedeadhaji
39489 Posts
Sex, Drugs, Squats, & Sex
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On April 25 2011 12:01 Cambium wrote:Show nested quote +On April 25 2011 11:44 Froadac wrote:My bar is only 15 pounds. And I put on two ten pounders. So that's 35, and that was tough for me. So >.> Workworkwork. In terms of weights I figure that max is (found two more ten pounders) 70 pounds. Which is low Currently 5'3.5" 103 pounds. Really depressing Squatted 45, benched 35 (o.o) deadlifted 35. So bad >.> No, I'm a junior atm lol And I have a shitton of money. Money isn't really an object. I have $7,000 and really no idea what to spend it on. i must've been thinking about someone else. if you buy weights, they can cost you quite a bit I think an olympic bar with two plates of each 45, 35, 25, 10, 5 would cost you about $200-$300 even if you buy used I have no idea about squat racks, probably $300-$500. I think it's a good investment only if you plan to use it a lot. Is your highschool gym not feasible? Parents won't let you? Gym pass: It honestly ranges from $10 to $150 depending on where you live. I would assume ~$50 would be more than enough for most cases. It might even be cheaper for you since you are a student. Make sure you join a real gym though, not a spa.
We're so good athletically only varsity can use it.
bullshit.
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On April 25 2011 06:54 Fiercegore wrote:Show nested quote +On January 10 2011 13:42 Fiercegore wrote:
Name : Stiven Pronounced Steven
Age: 19 || Height: 5'11" || Weight: 199lbs
Starting Date: 1/3/11 || Goal Date: 5/25/11
Weight goals -- I want to lose 40lbs, I've always been overweight so I want to get myself to a respectable size by summer.
Training goals -- Well, It's mostly cardio so basically I just want to be able to run 2 miles in 15 minutes. I think that's a good time.
Nutrition goals -- Fruits obviously, and probably add more fiber to my diet. I don't eat too much junk food except pizza, so I want to stop eating that completely.
Misc goals -- My friend passed away a few months ago, which is kind of why I'm trying to get healthier. He just had a bad heart since birth and he blamed caffeine for a lot of it. So I took a vow never to have caffeine, it's been about 8 months since I've had any and I don't plan on going back. Woo 159lbs as of yesterday after my workout =) got my weight goal a month early, now I guess I should start doing some muscle workouts.
A before after if anyone is interested.
This was me last year during Easter Sunday at a Lakers game (And Yeah I know it looks photoshopped)
Before
![[image loading]](http://imgur.com/N40RC.jpg)
After
![[image loading]](http://imgur.com/9q2BB.jpg)
I'm the one on the left with the toss tshirt >.<
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^congrats dude, another energies in the making!
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lift weights, fuck bitches
Yeah thats why you gotta keep the sex in there lol
@Haji: you might be on to something
@Froadac: You don't have any open hours? Ours was code locked so you could get in basically whenever. I know a few of the teachers at my high school were in there at four or five lifting and would get done before the students got there in the morning
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Get stuff off craigslist.....
Can prolly get barbell +300 lbs of weights for <$200 and squat racks pretty cheap too
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No open hours >.>
Gym membership is like 60 bucks per month. Damn expensive tt
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EPT
