Anyone near my fitness lvl? (Beginner/intermediate

Bro, you do not leg press 680 pounds. Also, assuming other number are correct, your squat blows you can do better.

Most people want big arms, key to big arms is SQUATS.

Some Tips:

You cant bulk and cut at the same time, one or the other. (not saying you are doing this, just advice for others)

If you are bulking, stay away from cardio it will just burn calories and you will have to make them up by eating. The only thing you should do is a very SLOW jog for 5 mins to warm up. If you wanna get big you gotta eat big. Check a BMR calculator and see how many calories you need a day, then add 500 if you wanna gain weight or subtract 500 to cut.

Five days is the MAX you should be working out, 4 is ideal. Rest is the most important thing, you need to give your muscles time to repair themselves and grow. You need rest days and rest at night, 8 hrs is ideal.

I wouldnt do one muscle per day neccesarily, and tri and bi on the same day is also not ideal. Remember that Triceps and Biceps are secondary muscles so they dont get the same attention others do, focus on Chest/Back/Shoudlers.

I would also lean torwars barbells in favor of DB's everytime. Obviously use both in ur workout but for the primary exercise i would use BB. For instanse BB Bench Press > DB bench press.

Personally I do:

Chest/Bi - Quads/Hams - Shoulders/Tri - Back/Calves

or something like

Chest/Tri - Legs - Back/Bi - Shoulders

As for supps I take:

Whey Protein, Multi-Vitamin, White Flood for pre workout energy, CREATINE (take this)

Don't overfill your plate with all this stuff if you truly are a beginner. I'm assuming that you just want to be in good shape, with low body fat, nice muscles, and high strength (as opposed to some kind of specialized sport or powerlifting, etc.).

In this case, MOST important things are:

-DIET DIET DIET DIET DIET
-Lifting with good FORM and CONSISTENCY
-DIET DIET DIET DIET DIET

Really, this is all you need to lose fat and gain strength. Yes, bulking up on muscle and cutting fat simultaneously is near impossible for most people, but if you are a BEGINNER and you are under the age of 25 or around there, it is POSSIBLE to do both. Behold the powers of youth and noobery.

Honestly, at your stage, I would recommend good, strong compound lifts 3-4x a week. 5-6 is good if you can maintain that kind of intensity/frequency, but you shouldn't be lifting weights 5-6x a week. It's too often really cuz you don't have enough days off. Days OFF are the days where your muscles grow. They're just as important as days where you work out.

Starting Strength is good for noob lifters. I would go with alternating workouts of Squat/Deadlift/BenchPress and Squat/MilitaryPress/Pullups three times a week and you can use the other days to run 1-2x a week. Do 3 sets of 5 reps each, this is generally accepted as a solid set/rep combination for gaining strength and pushing yourself.

BY FAR, MOST IMPORTANT THING TO GETTING THAT BODYFAT PERCENTAGE DOWN IS DIET!!!!!!

Make sure you get at LEAST 100grams of clean clean protein a day. This is whey isolate, or lean chicken breast, or lean meats. Count calories to make sure you get 100g per day.

More importantly, find out your daily caloric limit and CUT IT BY 500. That final number is the number of calories you should be eating per day. You'll find that if you fill up that number of calories with good, healthy food, you'll feel quite full eating it all.

Calories are everything. Lifting is important but you will NOT see noticeable improvements in your physical appearance unless you count calories and stick to a solid dieting plan. You will never run enough or lift enough to burn the excess calories you put into yourself by eating unhealthily. You must eat well first and that is what allows your exercising/lifting to work its magic on your body.

Also, personal preference but dumbbells are pretty gay. Learn to love the barbell =)

You can probably cut all those isolated bicep/tricep exercises out as well. It's pretty retarded to be doing area-specific work when you're a beginner. Doing the basic compound lifts (squat, deadlift, pullup, military press, bench) properly will fuck you up more than enough and it will cultivate the "sexy" muscles just as efficiently.

if anyone has great tips or a good site that would be really appreciated.
atm working out 3x a week for about 2 months, got some free beginner program of the internet (leg extension, leg curl, bench press, lat pulldown, bar military press, triceps pushdown, biceps curl, calf raises, ab crunch), but think there is better stuff. I can do 4x-5x per week if that is better, i've got time

edit: goals: built some muscle, get some cardio (running? 2x-3x per week 4 miles atm) and lose some fat. not into the extreme stuff

My squat does suck, but mostly because I like to work out real early so my friends aren't usually there and the squat area of the gym is usally empty in the morning so I usually don't have anyone to spot me so I go light. As for the leg press, I press with 7x45lb plates on each side and 25 lbs and my range of motion stops at knees bending 90 degrees so I don't fuck up my knees.

As for gaining muscle on a calorie deficit, it is very possible, especially for people like me with higher body fat. Once I hit the lean range (10%> I will have seperate months for bulking and cutting and have seperate diets for excess and deficits.

The reason I love dumbless more is thats when I do barbell bench presses, I feel more stress on my back and once again I like to work out early so I usually a buddy with me during my workouts. Failing on a bench press and squat is scary .

Oh and once I'm done with my 3 month No-Explode cycle I'm going to try a creatine supplement, but NO-explode already does have some creatine in it.

As far as ultimate goal, considering my height and frame size, I want my physique to be like George St. Pierre's.

A long road ahead by I have the "everyday is one step foward" mentality.

+another note, It's hard to cut when you have a girlfriend who just because is staying skinny no matter what she eats, thinks she can eat unhealthy all the time (ex. red robin, jack in the box, ihop, chevy's, mocha's/coffee drinks/ etc.)

fuuuu she won't eat anything healthy and is always so god damn picky about food.

On June 07 2010 12:55 woezy wrote: if anyone has great tips or a good site that would be really appreciated. atm working out 3x a week for about 2 months, got some free beginner program of the internet (leg extension, leg curl, bench press, lat pulldown, bar military press, triceps pushdown, biceps curl, calf raises, ab crunch), but think there is better stuff. I can do 4x-5x per week if that is better, i've got time edit: goals: built some muscle, get some cardio (running? 2x-3x per week 4 miles atm) and lose some fat. not into the extreme stuff

Subscribe to Muscle and Fitness magazine (but ignore all the adds in em ) and/or go to Bodybuilding.com. Also plenty of nutritionists giving advice on youtube and so so forth.

Beware of physical trainers, just because they are ''certified'' does not mean they know the best/most efficient ways of achieving xyz goals. Physical trainer certificates are given by private companies and is not regulated by one governing system.

Let you girl do what she wants man, you have to eat right. Eat healthy foods and have a clean diet. Im in the bulking process so I eat 3500 calories a day with around 190 grams of protien (should be 1g per 1lb of weight). Eat alot of chicken, whole grain pastas/bread, brown rice, etc..

Remember, You CANNOT out train a bad diet.

On June 07 2010 13:12 YouGoTGoT wrote: Let you girl do what she wants man, you have to eat right. Eat healthy foods and have a clean diet. Im in the bulking process so I eat 3500 calories a day with around 190 grams of protien (should be 1g per 1lb of weight). Eat alot of chicken, whole grain pastas/bread, brown rice, etc.. Remember, You CANNOT out train a bad diet.

I would let her but it sucks when it costs you $$$ and other stuff like when she comes to sleep over and my parents already cooked something she rarely wants to eat what's at my house so we gotta drive out to some fast food place or safeway even when it's late at night, or there will be food at my house and she'll eat all the meat and rice but none of the vegetables, + ya know, it contributes to them being cranky more often, and to some extent, you should somewhat care about how your partner treats her own body.

It's somewhat a health issue but more of a picky/being spoiled issue, like you can't just suck it up, be thankful and eat what's there.

fuuu now i'm venting and going off topic -_- ....

"Anyone near my fitness lvl? (Beginner/intermediate)"

I probably am at the intermediate level.


I can run 6 miles in 48 minutes(slight hills)
26 real pullups (that means let your arms drop ALL THE WAY DOWN, then chin above the bar)
Jog a 1/2 miles with somebody who's ~180 on my back.


but this is all Marine Corps Morning PT(physical training)

but idk what i can actually bench/curl etc. After all the physical bullshit we have to do in the morning's i kindly tell the gym to fuck off.

Right now i'm 6' 3''. I eat 5 times a day and still only weight 175ish oh and i don't do any of that protein shake shit.

I train for endurance running. None of this 5k or 10k stuff; more like marathons and now thinking of ironman and ultramarathons competitions (half marathons are super fun because it's not enough to feel like shit afterwards). My endurance has gone up incredibly in the last year and I do strength training to complement. I am generally modest about my training, but I do go hard and would say my lifts are quite good for my size. I have read and absorbed a lot of knowledge about many forms of physical training with strength and endurance. I can generally run long distances (half mara and over) at 4:15 - 4:30 per km pace.

I never aim for my 1rep max as I think that's the perfect way to injure myself and put a stopper on my training for weeks.

My height/weight: 6`2, 162 pounds.
My lifts (highest reps I go is 5 for strength)

3 x 5 reps of 240lb squat.
3 x 5 reps of 315lb deadlift
3 x 5 reps of 145lb bench (weak chest? lol ya)
the smaller isolation ones I won't list, those are really the most important 3. Oh, I must say this is done with near perform form with a spotter who knows what he's doing. Proper form is more important than extra weight any day.

2nd year endurance running and I have every intention on qualifying for the boston marathon 2011 in april (basically the 5/10 no limit of running. top 1% - 2% of runners or so). I spent most of my youth playing elite level soccer in a league above provincial and state leagues. Landed me a scholarship to an american university in NCAA (which is pretty weak for soccer imo).

Out of all the comments above, YouGotGot has given the best advice, Sanai too.
I used to train at the gym with Newblish when I was 19 (almost 23 now), he's probably one of the strongest pound for pound 'casual' lifters I have ever seen.

Diet > Recovery/sleep > Training > Supplements. In that order of importance.
Staying fit and living healthy isn't a 3 or 4 day a week workout or some special diet plan, it's a lifestyle that should be embraced 24/7. It's the highest form of self respect and a big level of maturity in my opinion.

On June 07 2010 14:55 Shenny wrote: I train for endurance running. None of this 5k or 10k stuff; more like marathons and now thinking of ironman and ultramarathons competitions (half marathons are super fun because it's not enough to feel like shit afterwards). My endurance has gone up incredibly in the last year and I do strength training to complement. I am generally modest about my training, but I do go hard and would say my lifts are quite good for my size. I have read and absorbed a lot of knowledge about many forms of physical training with strength and endurance. I can generally run long distances (half mara and over) at 4:15 - 4:30 per km pace. I never aim for my 1rep max as I think that's the perfect way to injure myself and put a stopper on my training for weeks. My height/weight: 6`2, 162 pounds. My lifts (highest reps I go is 5 for strength) 3 x 5 reps of 240lb squat. 3 x 5 reps of 315lb deadlift 3 x 5 reps of 145lb bench (weak chest? lol ya) the smaller isolation ones I won't list, those are really the most important 3. Oh, I must say this is done with near perform form with a spotter who knows what he's doing. Proper form is more important than extra weight any day. 2nd year endurance running and I have every intention on qualifying for the boston marathon 2011 in april (basically the 5/10 no limit of running. top 1% - 2% of runners or so). I spent most of my youth playing elite level soccer in a league above provincial and state leagues. Landed me a scholarship to an american university in NCAA (which is pretty weak for soccer imo). Out of all the comments above, YouGotGot has given the best advice, Sanai too. I used to train at the gym with Newblish when I was 19 (almost 23 now), he's probably one of the strongest pound for pound 'casual' lifters I have ever seen. Diet > Recovery/sleep > Training > Supplements. In that order of importance. Staying fit and living healthy isn't a 3 or 4 day a week workout or some special diet plan, it's a lifestyle that should be embraced 24/7. It's the highest form of self respect and a big level of maturity in my opinion.

Agree with last part except,

Training > Recovery/sleep > Diet > Supplements.

Diet can't improve your lung/cardiovascular strength + health. Plus, weight training = more muscle = faster metabolism.

Hey, like a Set. I'm trying to get "buff" as well, been pretty structured last 4-5 months.

I see you've gotten lots of tips and ideas from people in the thread. Some of them were really good and on the mark, but some of it might not fit what you need/want at all, one of the thing I reacted on is "cut out dumb bells, and use a barbell" (If I read that right.) That goes against everything I've learned, especially if you've got weak wrists, or want support muscles. At the gym I go, the old timers usually lie with them being all chubby, and the more agile seasoned guys/girls use the free weights.

Anyway, my best advice I think is, just try filter out the stuff you read that you don't feel will work/fit for your body, and the diet things you hear, vary that as well. If you're very skinny, eat loads, if you're chubby, eat small meals, and sick frequent, if you're somewhere in between, well you get the picture. If some guy says "this is what works" what he means is "This is what worked for me, according to my body, enviorment, state of mind, blabla, w/e.

I tried to follow some bulk program, and it kinda blew for me, because I'm a light fucker, like 64kg. I also tried some rule about 8-10 reps, also blew a bit. When I adapted more to my body type, I got much better results. Variation was also really good for me, and just doing weights is not gonna make you feel super good, it feels great when you take loads of push ups, pull ups, dips, chins, sit ups and stuff like that as well.

Also really great ur doing cardio as well, did none of that at start, and I regreted it later.

I just recently started kickboxing, and I feel I should have done that way earlier, then you really get to use ur body, and feel the strength, and I feel the strength is more real. I had too much, I strengthen my muscles, use them for a few seconds, then I'm poopt, out of energy. Want stamina and endurance in them, now baloon muscles.

I'm by no means and expert, and most of my tips are just things I've felt, or think are good ways to look at things.

And taking "light" on squats, is super smart, don't go heavy on those till you're confident, so easy to fuck your back up, and go a little more out on leg press, I think that's perfect <3

These are the records I'm most proud of so far:

Chins: 18
Pull ups: 33
Dips: 40
Dumbbell press: 30kg (8 times)

oh, and if ur chubby, and u take whey and creatin at start, ull gain lots!! My brother did and he went up loads, just stick to the vitamin and fish oil, drink lots of water and eat sick good, don't need it as a beginner / intermediate, take that shit when u start to hit a celing is my advice

Hmm, if ur from the us, maybe supplements is much better on second thoughts. I heard on Norwegian tv, that 40% of the normal food in your grocery stores wouldn't be allowed in Norway!!

lala

On June 07 2010 16:03 LikeASet wrote: Show nested quote + On June 07 2010 14:55 Shenny wrote: I train for endurance running. None of this 5k or 10k stuff; more like marathons and now thinking of ironman and ultramarathons competitions (half marathons are super fun because it's not enough to feel like shit afterwards). My endurance has gone up incredibly in the last year and I do strength training to complement. I am generally modest about my training, but I do go hard and would say my lifts are quite good for my size. I have read and absorbed a lot of knowledge about many forms of physical training with strength and endurance. I can generally run long distances (half mara and over) at 4:15 - 4:30 per km pace. I never aim for my 1rep max as I think that's the perfect way to injure myself and put a stopper on my training for weeks. My height/weight: 6`2, 162 pounds. My lifts (highest reps I go is 5 for strength) 3 x 5 reps of 240lb squat. 3 x 5 reps of 315lb deadlift 3 x 5 reps of 145lb bench (weak chest? lol ya) the smaller isolation ones I won't list, those are really the most important 3. Oh, I must say this is done with near perform form with a spotter who knows what he's doing. Proper form is more important than extra weight any day. 2nd year endurance running and I have every intention on qualifying for the boston marathon 2011 in april (basically the 5/10 no limit of running. top 1% - 2% of runners or so). I spent most of my youth playing elite level soccer in a league above provincial and state leagues. Landed me a scholarship to an american university in NCAA (which is pretty weak for soccer imo). Out of all the comments above, YouGotGot has given the best advice, Sanai too. I used to train at the gym with Newblish when I was 19 (almost 23 now), he's probably one of the strongest pound for pound 'casual' lifters I have ever seen. Diet > Recovery/sleep > Training > Supplements. In that order of importance. Staying fit and living healthy isn't a 3 or 4 day a week workout or some special diet plan, it's a lifestyle that should be embraced 24/7. It's the highest form of self respect and a big level of maturity in my opinion. Agree with last part except, Training > Recovery/sleep > Diet > Supplements. Diet can't improve your lung/cardiovascular strength + health. Plus, weight training = more muscle = faster metabolism.

how long have you been training exactly? i didnt read your whole post(if you mentioned it).

Seriously, i mean im not sure exactly what to say, i see people like you all the time. absolutely oblivious to the importance of diet and how its easily 50% or more of your gains. I mean, its funny how you dont include diet as part of "recovery" in your little equation because diet IS recovery. However its not just that.. its so much more. You have no idea how much more important it is than that. The whole point of the gym is just to spark growth.. the building is directly associated with your diet. The muscle building you do occurs outside of the gym, not in it.

"weight training = more muscle/faster metabolism" - Are you one of those guys who does endless bicep sets until you tear the shit out of your arms? Or a guy who brags about how good his bench or his lifts are? You certainly sound like that. Ie: a guy who puts his emphasis purely on what goes on in the gym and not what goes outside of it(which is just as important if not more important for muscle growth). It sounds as if you think that "more is better" and that the amount of muscle you build is directly proportional to the amount of weight you can lift/push/pull/whatever.

Anyway, i mean i dont care.. thats just all what it sounds like. It just sounds like youre a guy who slaves away spending hours in there without any regards for the possibility of injury or the onset of cortisol production. Muscles on average take up to a full week to fully recover(yes there have been studies done about this), yet you're there 5 times a week just tearing the shit out of your body with these apparent "impressive" numbers/set numbers and then claiming that diet is not that important to build muscle. If i told that to any of the personal trainers at my gym or to anyone who writes any concrete program they would just laugh. I mean fuck, if i could legpress 680(or whatever) and do all of these other ridiculously high numbers of weights/sets every single week id think i was born on krypton and named superman.

Whatever though, its your body, i couldnt care less. To each his own. GL tearing up the gym and destroying those weights.

yea

On June 07 2010 17:17 Newblish wrote: Show nested quote + On June 07 2010 16:03 LikeASet wrote:   On June 07 2010 14:55 Shenny wrote: I train for endurance running. None of this 5k or 10k stuff; more like marathons and now thinking of ironman and ultramarathons competitions (half marathons are super fun because it's not enough to feel like shit afterwards). My endurance has gone up incredibly in the last year and I do strength training to complement. I am generally modest about my training, but I do go hard and would say my lifts are quite good for my size. I have read and absorbed a lot of knowledge about many forms of physical training with strength and endurance. I can generally run long distances (half mara and over) at 4:15 - 4:30 per km pace. I never aim for my 1rep max as I think that's the perfect way to injure myself and put a stopper on my training for weeks. My height/weight: 6`2, 162 pounds. My lifts (highest reps I go is 5 for strength) 3 x 5 reps of 240lb squat. 3 x 5 reps of 315lb deadlift 3 x 5 reps of 145lb bench (weak chest? lol ya) the smaller isolation ones I won't list, those are really the most important 3. Oh, I must say this is done with near perform form with a spotter who knows what he's doing. Proper form is more important than extra weight any day. 2nd year endurance running and I have every intention on qualifying for the boston marathon 2011 in april (basically the 5/10 no limit of running. top 1% - 2% of runners or so). I spent most of my youth playing elite level soccer in a league above provincial and state leagues. Landed me a scholarship to an american university in NCAA (which is pretty weak for soccer imo). Out of all the comments above, YouGotGot has given the best advice, Sanai too. I used to train at the gym with Newblish when I was 19 (almost 23 now), he's probably one of the strongest pound for pound 'casual' lifters I have ever seen. Diet > Recovery/sleep > Training > Supplements. In that order of importance. Staying fit and living healthy isn't a 3 or 4 day a week workout or some special diet plan, it's a lifestyle that should be embraced 24/7. It's the highest form of self respect and a big level of maturity in my opinion. Agree with last part except, Training > Recovery/sleep > Diet > Supplements. Diet can't improve your lung/cardiovascular strength + health. Plus, weight training = more muscle = faster metabolism. how long have you been training exactly? i didnt read your whole post(if you mentioned it). Seriously, i mean im not sure exactly what to say, i see people like you all the time. absolutely oblivious to the importance of diet and how its easily 50% or more of your gains. I mean, its funny how you dont include diet as part of "recovery" in your little equation because diet IS recovery. However its not just that.. its so much more. You have no idea how much more important it is than that. The whole point of the gym is just to spark growth.. the building is directly associated with your diet. The muscle building you do occurs outside of the gym, not in it. "weight training = more muscle/faster metabolism" - Are you one of those guys who does endless bicep sets until you tear the shit out of your arms? Or a guy who brags about how good his bench or his lifts are? You certainly sound like that. Ie: a guy who puts his emphasis purely on what goes on in the gym and not what goes outside of it(which is just as important if not more important for muscle growth). It sounds as if you think that "more is better" and that the amount of muscle you build is directly proportional to the amount of weight you can lift/push/pull/whatever. Anyway, i mean i dont care.. thats just all what it sounds like. It just sounds like youre a guy who slaves away spending hours in there without any regards for the possibility of injury or the onset of cortisol production. Muscles on average take up to a full week to fully recover(yes there have been studies done about this), yet you're there 5 times a week just tearing the shit out of your body with these apparent "impressive" numbers/set numbers and then claiming that diet is not that important to build muscle. If i told that to any of the personal trainers at my gym or to anyone who writes any concrete program they would just laugh. I mean fuck, if i could legpress 680(or whatever) and do all of these other ridiculously high numbers of weights/sets every single week id think i was born on krypton and named superman. Whatever though, its your body, i couldnt care less. To each his own. GL tearing up the gym and destroying those weights.

Some liners from your post

"I see people like you all the time"
"........it sounds like your one of those blah blah blah"
"plus saying i'm bragging.

Wow dude, you sound like ass, period. You need to relax seriously, you probably have some social issues.

1. I did not claim diet was not important, a dude listed the elements of a fitness program in order of importance. All I did was put training before diet. You're talking about a lot of stuff about this that is just coming out of your ass.

2. Yea I put my lift stats up there, and none of them are impressive to any expert body builder. So what that I'm telling people what I lift? I fuckin put beginner/intermediate in the title, what is wrong with you?

3. I train 5 days a week so I'm tearing the shit out of my body? If you read my post, which you probably didn't, once muscle group gets focused on about once a week. I train at the frequency I want because I ENJOY training. For gawds sakes, athletes do physical training up to 8 hours a day 5-6 times a week.


Someone ban this guy forreals.

Im glad that you think im just throwing shit out there because i couldnt care less what information you want to absorb/trust. Go on doing what you're doing, i seriously dont care. Btw, I in plain black and white wrote that i didnt read your entire post(s) and it was based on just glancing at your numbers and the last post you wrote(before this one). All i can say is that its damn hard to pull off 5 days/week and work a separate muscle group, though its certainly possible. It just takes massive amounts of commitment to diet/rest(assuming youre eating 6-8 small/medium sized meals a day), so you must have an extremely large amount of time on your hands...

Again, seriously not interested in another rebuttle, you can train any way you want.. nobody is stopping you. Just thought id throw my opinion in there.

Not going to reply in here anymore, really never had any interest in anyone elses thoughts about bodybuilding.. i never should have opened this thread. Enjoy your training and GL.

Oh yeah and, "FOR REALS" please ban me! (for no real legitimate reason).