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'Teen' Topics

TitleAuthorPostsLast Post
Can you check my body shape?? (Picture O) Doo 2 2 monthsdollar786 (169): It looks like skinny fat and you need to hit the gym asap
Im A little too Skinny. AmosXD 3 1 yearYeags (1144): Food prep make it a point to eat a certain amount at a surplus each day. It’s hard but if you want to grow it’s a must
im16 is cutting a good idea? WorkToBuild 4 2 yearsFiremanSi (42408): Yeah absolutely. Just focus on your program(progressive overload), nutrition and recovery !!!
Max deadlift for a 15 year old Wicmit17 9 2 yearsWorkToBuild (1): man im 15 and i deadlift 250 is that really bad?
1000lb club chardo 3 3 yearsThedude1967 (44): Lol, now that’s a story worth sharing! By change have any coke left , lol
How is my bulk going? Bf esti/ Advice?(pics) NoviceKev 4 3 yearslasjack (13): I agree with Frame and I would also try to get at least a few heavy sets in per week (1-5 rep range). I have found strength is critical to preserving lean body mass on a cut.
My pecs are growing slow but my arms fast? Purple115 5 3 yearsfitnessfreaky (1): Just be patient, everybody is different, so I don't think you have to worry at all.
Help 17 year old powerlifter with program xHxry 7 3 yearsFiremanSi (42408): Why is that exactly ?? More than willing to listen to why u think increasing frequency of the lifts for beginners is not a good idea ?? Also OHP not being a comeptive lift it makes sense to increase ur bench frequency across the week in its place.
Deadlift form? Fletch7878 7 3 yearsEricleader22 (1): Just be very careful deadlifting, you can really injure your lower back badly. I've done that before and was out a few weeks :( Just make sure you have the perfect form for the exercise.
Who's stronger, me or my little brother? throwawayaccount 24 3 yearswannabemuscular (33219): @throwawayaccount It's been recommended you read the FAQ like 5 or 6 times already. Please do. You need a plan to set out on this journey. You can just walk into the gym with the intent of getting used to the equipment first. Understand the basic concepts of Push/Pull and Upper/Lower before you do anything. You'd probably do well with a basic Upper/Lower split. Here, I'll make it easy for you. Click here FAQ & here Routine Design...
Should I cut or Lean bulk? Advice/PICS NoviceKev 9 4 yearsmikew (11494): @NoviceKev if you calculate your BF% based on the 1RMs you give it would suggest a much lower BF than 16% but your pics don't seem to support that so it's hard to give accurate advice. I'm not saying that calculator is 100% accurate - it's only an estimate - and it could be way off in your case. So take it with a grain of salt... My sense is that a program focused on building strength will give you...
Two year natural transformation 16 to 18 MattO1999 10 4 yearsMattO1999 (34): @wannabemuscular only like a 250 calorie surplus, but like I said want to keep the bulk lean without putting on any excess fat
17 Year old Question Betin135 9 4 yearsBetin135 (10): @wannabemuscular Ditching cardio sounds good. I never like doing it and thanks.
Bulk?Cut?Maintain? BF% estimate. stuck..PICS NoviceKev 7 4 yearsNoviceKev (1): Thanks buddy
Bodypower Expo 2018 Promo Code FREE GIFT totalpheonix1 1 4 yearstotalpheonix1 (1): Hello Everyone, Use promo code BPJN when getting your Bodypower Expo 2018 tickets to receive a FREE bottle of DEDICATED Eau De Toilette worth £29.99 The expo was huge last year and no doubt will be even bigger this year. Get your tickets early to avoid queuing and also the risk of the tickets selling out as some did last year. Also take a look here for future updates, info and competitions leading up to the expo… ...
How is my ratio? Townson 7 4 yearsYeags (1144): That's a big boy👍🏻👍🏻👍🏻
cut or bulk please help!!! vvo22181 9 4 yearsKellyKapoor (1): what..
Won't grow if I don't eat enough?! Kev521 7 4 yearsKellyKapoor (1): supplements aren't going to be the key factor in building muscle. you gotta go to the gym, push yourself, and eat healthy foods like a monster
Cut Meals adrixx 7 4 yearsAoverto7 (310): @adrixx The hands and feet are the two places on the body that have what's known as "thick skin" because they have an extra layer of skin cells. Sounds like you got some weird skin on your lower abdominals.
Eat less on Non traing days? RyanMorgans 7 4 yearsjamiee321 (4): Up to personal preference. I personally reduce my carbs and increase my fats so there isn't really a drop in overall energy intake.
Bulk or cut teen Rmorgans 8 4 yearsRmorgans (1): @eknight I know that I am young and all, I just want to look good and be strong
Couple of questions, as a noobie CasuallyLiftin 6 4 yearseknight (58109): This is inaccurate at best and a total myth at worst. -3X
Macros.. need advice Ashmeister 3 4 yearseknight (58109): When you really want this- more than just words- you'll invest in the time and effort to get there. You're 18, which means you're old enough to cook your own food and do your own work. -3X
Women's Sexy Plus Size Print Slip With Thong kills896 4 4 yearsJsn3004 (3265): I'm pretty sure if I Google "Plus Size Women" i'm not going to see a girl that looks like that
Questionnaire for a student Jamie 1 4 yearsJamie (1): Hi this is a questionnaire for an assignment where i need to interview someone about a subculture for which i chose gym junkies. By Gym Junkie I am referring to anyone who spends a lot of time in the gym, to the point where it drastically affects their lifestyle, this includes body builders, cross fitters or gymnasts or anything else. If anyone is willing to answer these for me that would help heaps. Thanks in advance 1.How do you think being...
Injuries/frequency/optimal A7102009 3 4 yearsA7102009 (1): Thanks Yeags for the suggestion , Ill try and maybe take a week off. are you supposed to take a week off every couple of months? As Ive read studies on androgen receptors, and muscle cell stress, that apparently they could become desensitized and so you need to "shock the body" dont know if this is true. Is my split the best it can be though? as Ive tried to add as much frequency as possible, as long as there is 48 hours rest...
New to Paris PhilipCH 2 4 yearsLiftamusprime (364): Disneyland is pretty sweet.
What to i need to improve on?? ZeposPowerbuilder 4 4 yearsMusa (1): How did you get that strong? what type of sets and reps do you recommend? because 3x5 or 5x5 doesn't do shit for me. How long do you rest per set also? would be awesome to know.
Gyno?? RyanMorgans 7 4 yearsRyanMorgans (4): @robinxchrom thanks man
I need help RyanMorgans 4 4 yearsrobinxchrom (22): u need to bulk for 1-2 years. eat in a surplus, find a good training program, progressively get stronger month to month, aim to gain 2-4lbs a month and dont sweat it. ur too young and inexperienced to have to worry about micromanaging this stuff. just learn to enjoy the gym etc.
Looking to lean up Tmacca 4 4 yearsjostrosky (346): @Tmacca I;m with @FiremanSi, that is a lot of weight to gain in a short period of time. Where you dirty bulking? There are smarter ways to bulk i.e. adding specific amount of calories to maintenance then seeing what it does then make adjustments. It's difficult to determine how to approach this. What i would do is take the caloric intake that you are consuming right now and subtract 500 calories. Then adjust your calories each week to the point...
Bulk or Cut? RyanMorgans 15 4 yearsjayjay770 (1): You're 15, so just lift a way that makes you happy and want to continue lifting, and eat healthy and clean and just eat a lot. Maybe add a protein shake to your diet.
Pulled hamstring RyanMorgans 7 4 yearseknight (58109): Ok I give up. Who was he? -3X
Football workouts and training RyanMorgans 4 4 yearsRyanMorgans (4): good point @eknight
Is this good? RyanMorgans 14 4 yearsjostrosky (346): @RyanMorgans dude there is no magic number, um sure why don't you start there and stick with it for a couple of weeks and then come back. If you don't gain anything then add 500 calories and if you lose then add another 500 calories.
BEST for FAT LOSS:CARDIO VS WEIGHT TRAINING? MoAmiri 4 4 yearsKyleMurphree (1): Nice. Thanks for sharing
Inspiration/Information People Want warrendaniel437 2 4 yearsSOLARSUPLEX (8314): How much pain are you in squatting 95lb with foamy ass shoes on.
squatting wrist position Thomas_Rascon 6 4 yearseknight (58109): I made a peanut butter sandwich. Is that ok? I used my wrists. -3X
Squat programming Thomas_Rascon 3 4 yearsThomas_Rascon (19): Why is that?
Need help! Kev521 12 4 yearsalan007 (4): Bro if your going to buy whey then buy optimum nutrition, online is cheapest,if you really cant get enough calories then drink a shake,trust me iam the same it wouldn't hurt. Even mass gainers helped me alottt,ill put a link down below to check it out its only 20 bucks clickable text but also,what is your calorie intake?
Teen eating advice Gtjones7586 2 4 yearswannabemuscular (33219): Read the FAQ thread. You'll find all the info you need in there to figure out what to do. Whatever you do, eat LOTS of meat.
Rate my body bros RianAdrian Jump to first page69Jump to last page 4 yearsSOLARSUPLEX (8314): Did you ever post leg pics?
what to eat tonight 360 calories? konner05 16 4 yearsSOLARSUPLEX (8314): How was your meal?
Should I decrease my calories? konner05 9 4 yearskonner05 (1): I get nervous though.
Asimetric chest Muscle NeluBrinzila 6 4 yearsRianAdrian (4): I feel sorry for u bruh just kidding youre chest gonna be good but u must make more lower chest exercise and some middle chest
Cut or bulk? Gtjones756 13 4 yearsRianAdrian (4): if u re gonna cut more u re gonna look like me bruh so cutttt thiiiisss shitt
Do I curl enough? William_Pompey 11 4 yearsWilliam_Pompey (1): Maybe they were
saggy nuts if i consume protein MarcoMacias 2 4 yearsLiftamusprime (364):
Trying out clen MarcoMacias 19 4 yearsMarcoMacias (19): @Jsn3004 fuuuark brah, thanks for 10/10 motivation😊😊
BODYBUILDING AND CRITIQUE PHYSIQUE A7102009 9 4 yearsA7102009 (1): Thanks, I think I will stick to l/p/p but instead do some more research on it, as I've read a few things about it recently that have got me thinking I need to change my version up, I've been going through some very old posts with Alex Muller, here on simply shredded, and he is a living god, (wonder what hes looking like now) he thought that l/p/p/l/p/p/ off was better for hypertrophy gains and phat was better for strength gains, may try a...
Pre-meet programming Thomas_Rascon 5 4 yearsBeans (4204): The amount of time lifting is a big factor in how strong someone is. I wish I started lifting at 15, but didn't start until I was in college. One thing you'll learn is that nobody worth a damn cares about how strong beginners are. They appreciate that you like the sport and work hard. I think you're numbers are good for 15, but never worry about not being strong enough. Just lift consistently and do you. I don't compete, but you have nothing...
Big protruding collarbones Marcane 2 4 yearsNorIda (46958): For information on this intriguing topic please refer to the following threads: Hope this helps.
Strange shoulder problem, scapula position Marcane 2 4 yearsWest165 (574): Could be atrophy of the serratus anterior. It looks like your acromions are popping out too, no idea why that could be. But I wouldn't take advice about this kind of stuff on here. Go see a doctor.
17, 5'5", 110 lbs. Help? Chandler 10 4 yearsWest165 (574): Have you considered buying a souped up lifted ford truck? Jokes aside, I know where you're coming from. Sophomore year in high school I weighed 135 lbs soaking wet.. I had little self confidence too. Just weighed myself yesterday and I'm at 188 lbs (I'm just coming off a bulk so a lot of that is fat) but when I'm cut i typically weigh 165-170. Just gotta eat, lift, repeat.
Is this a good routine? Calluz 4 4 yearsSalokin (877): What's your goal? Gain muscle, lose fat, build endurance? Your "routine" looks to be geared toward burning calories and general health and well-being. If you're trying to get into "body building", this is not going to do it.
Do i have scoliosis? NeluBrinzila 4 4 yearsSOLARSUPLEX (8314): Yeah you should ask your parents to take you to the doctor. A diagnosis from a real physician is the only way to really know.
Workout plan? youngalpha22 8 4 yearsYeags (1144): Read the stickies at top of forum to get a better idea of what you need to do to achieve your goals...
opinion please waocaseki 2 4 yearsdamnbro (1): no way you look 17 but fuark brah you dont need an opinion, looking swol asf keep at it bruh
Nootropics? Supplements? alkudari23 4 4 yearsG3NGHIS (8532): Vitamin D (D3) sounds like it could help you and not bust your bank account
Protruding clavicle/acromion Marcane 3 4 yearsMarcane (1): Na man, no injuries and there is absolutely no pain.
SCULPTURING AND SPLITS. A7102009 15 4 yearsTedDansen (10): I see this as a problem. I'd rather see you add a minute of rest so you're stronger for each set, and you can get more out of the sets you do. Then you can subtract some volume on the back end and feel good about it. Ideally you would get at least 48 hours of rest between pushing workouts. I think your strength is really going to suffer trying to train tris that soon after chest. I appreciate the enthusiasm, but you have to understand that...
Rate 1-5 and should I cut? Betin135 6 4 yearsBetin135 (10): Thanks
One Arm Freestyle Push Up - Lê Phạm Thế Vũ lephamthevu 1 4 yearslephamthevu (19):
Street Workout (Calisthenics)Lê Phạm Thế Vũ lephamthevu 1 4 yearslephamthevu (19):
Which workout split? A7102009 7 5 yearsHamb0 (2893): Seconding this; if you're able to train 7 days a week, the quality of the training probably isn't very high, and there probably isn't being presented much of an overload.
Workout plan that hits muscles twice a week? dayrone150 Jump to first page35Jump to last page 5 yearsJsn3004 (3265): That's everyone's excuse why they either don't train legs or only train legs once a week. Total bullshit. Notice how it's always peoples' legs that blow up quickly and not any part of their upperbody
Oskidur's Training Log Oskidur 27 5 yearsOskidur (25): Big news coming up. I will get military drafted next year. So i might give up push pull legs for a 4 day upper lower if this is the case since my condition is shit.
My transformation video 13-15yo veikkooskar 3 5 yearsveikkooskar (7): thanks
Workout for 4 days straight? Kev521 7 5 yearsShoto (7): Thursday - Upper (Front) 3 sets & Mid-Section 3 sets, as many reps as possible. NB: always leave 1 rep 3-5 minutes rest in between sets Sunday - Upper (Back) 3 sets & Legs 3 sets, as many reps as possible. NB: always leave 1 rep On these days, train like there's no other training you'll ever do, "tire yourself out" but always leave 1 rep. that you can do. All other days should be rest days because you...
My log finishit 5 5 yearsfinishit (1): Just a 35 min brisk walk today. Today's meals:1707kcals Protein 133g, carbs 160g, fats 46g Meal 1 30g soy protein isolate 45g oats 40g frozen blueberries 301kcal Meal 2 15cm subway chicken sandwich without sauce or cheese 1 small apple 378kcal Meal 3 1 quest protein bar 207kcal Meal 4 110g chicken breast 400g frozen vegetables mix 15g ketchup 320kcal Meal 5 380g light ice cream 113g frozen blue berries 501kcal
Cincinnatus Teenage Bulk Cincinnatus 24 5 yearsCincinnatus (37): no like how i said when i say "arms" it could mean either triceps, biceps or forearms. But when I say "legs" it means the entirety of the legs like calves and quads and hams
Workouts + gym help Kev521 3 5 yearsSOLARSUPLEX (8314): This is the site.
Bodyfat percentage estimate? Spooge 11 5 yearsJesus (166): @Cincinnatus about 4%
SHOCKING timing for post workout protein!! MoAmiri 7 5 yearsATN_Coaching (1582): Great video quality, great presentation, and overall great effort I just fear that the biggest thing here is though great intent with delivering knowledge you just have to be careful when trying to get in depth using big scientific words and terms. To be 1005 honest when I talk and speak I avoid big scientific words as much as possible and you will notice I avoid big terms. Meaning I really just try to avoid sounding crazy smart and just...
Weight loss slowing down. SnackIt 11 5 yearsSnackIt (76): Thanks,your right, its probably just water weight masking my weight loss, so i stick to my macros and hope that the water weight drops soon, so i get get a better picture where i am and more motivation... just gotta keep at it!
Freestyle on Pull Up Bar - Lê Phạm Thế Vũ lephamthevu 1 5 yearslephamthevu (19):
BULK SHAKES + GERMAN VOLUME TRAINING HELP Kev521 6 5 yearsHamb0 (2893): Was probably good that you tried it out. GVT is a relatively advanced training protocol, and not great for beginners, simply because, as you say it yourself, its too hard and too much. For a beginner to grow as much muscle as possible within given time, high volumes as in GVT programs is simply just not necessary. Why do 10 sets of 10 reps, when you get maximum muscle growth from 3 or 4 sets of 10?
Need HELP with abs (cut) Kev521 13 5 yearsKev521 (4): Oh sorry guys I forgot about the FAQ thread, will read it now.
Im skinny and want to bodybuild shameless23 1 5 yearsshameless23 (1): Im 18 years old, 6'0 and weigh 127 pounds, 183 cm and 58 kilos. I want to have a good looking body( shoulders, abs, back, biceps and triceps). I started doing this exercise 5 days ago and its really hard i cant do it without resting. I am using 3kg(6,6 lb). I am not sure if this exercise would work on me. I am...
Macros MattO1999 8 5 yearsMattO1999 (34): @Hamb0 I didn't mean it like I'm lifting super heavy or ego lifting I just mean I like to get a good contraction and squeeze after every set and thanks for the advice much appreciated.
16 year old needs HELP.... Kev521 5 5 yearsKev521 (4): Thanks hghani13,West165 and Benzenunovic for the help, I really appreciate it! I think that mpstly I would like to cut instead of bulk and then maybe I will focus on muscle building. I also would like to thank hghani13 for the protein choice, this will really help me. Thanks once again :)
Workout plans that hit muscles twice a week? dayrone150 9 5 yearsKS100 (13): No problem adding some rear delt work. 2-3 sett of rear delt flyes/facepulls each upper session will do the trick.
Sleep schedule and bulking? Oslo1234 5 5 yearsHamb0 (2893): A sleep cycle usually lasts around 1,5 hour, after which it repeats itself, so you should be entering the REM sleep stage several times. But if you don't feel noticeably tired, then you're not really having a problem. The recommendations for sleep, typically 7-8 hours, don't need to be in one go, but obviously each bout should be sufficient in length to get through multiple full sleep cycles, so sleeping, for example, 16x30 mins per 24 hours,...
How to build muscle and lose fat same time Benzenunovic 3 5 yearsHamb0 (2893): @Benzenunovic while some people could probably benefit from the information you have to share, the average member of this forum probably isn't within your target group
If you're skinny fat and need advice!! Benzenunovic 6 5 yearsBenzenunovic (22): @Hamb0 no haha I didn't it was my first video, so I found a generic picture online. There are some strong ass skinny dudes out there
Sub-Junior IPF World Record Holder NEW PR msitepu 1 5 yearsmsitepu (1): clickable text Daniel Nobel with another PB?! Check him out! 340KG / 750lbs at 18.YO Powerlifting legend in the making?!:eek:
Help, Extremely Underweight Male Teen Advice KingVanilla 3 5 yearslowyj (10): Why not you just save up your time read the faq thread instead of writing this 'essay'?
Linear Periodization SnackIt 22 5 yearsRookiePT (244): Not trying to be offensive, but you started this thread saying you overcomplicating last time and now you just wanted to have some fun while working out... It seems to me like you're quickly taking the "overcomplicating" route again. You already had a lot of great feedback, pick a routine and see if it works for you, if it doesn't then adjust it!
Bulking Macros Betin135 19 5 yearsJsn3004 (3265): @Betin135 We don't need to go check your profile and photos. Red the FAQ, Read the Routine Design for Dummies, and adjust your macros accordingly to the comments above.
Transformation from skinny teen to ripped andrew_hristo 23 5 yearsandrew_hristo (1): Thanks man! That's the plan ;) will keep you posted!
152 Day Body Transformation GREATGAINSFITNESS 2 5 yearsGideon (4): Nice! Keep it up💪🏾
Bulk Betin135 14 5 yearsBetin135 (10): Ok thaks for all of the help
My 9 months natural body progress Stefan 1 5 yearsStefan (1): Hey guys,I'm new on this forum so let me first introduce myself.My name is Stefan,I'm 18 years old and I have been training for almost 3 years naturally! In this thread I wanted to show a video of the progress I made in the last 9 months of training.I would love to hear what you think about my progress and also about the video as well,whether I need to work on something.Thank you in advance!
4 years of lifting. eddyserb 16 5 yearsNFaesthetics2000 (1): How old are you?
15 years old bodybuilder Outthetics 19 5 yearsNFaesthetics2000 (1): Nice one go check it out my page 15 years old
Mixing Rugbyguy 3 5 yearsSOLARSUPLEX (8314): Hey guys quick question: When i make cinnamon toast does my body absorb the macros from the butter and the bread or do i have to eat them separate to get the mac nutrients. Thanks
One Month Cut... Good idea? Input needed CaptainKanter 9 5 yearsalexmeister (37): no brah...bulk lean mass 4 a month and then start cutting! ;)and train your legs its your half body! ;)
Condition check guys, what do you think? Gideon 13 5 yearsGideon (4): Thx guys! Nice to Get some advice and help!
15 Years Old chest Outthetics 1 5 yearsOutthetics (64): Motivation :D
How to stay lean while bulking GinoBB 2 5 yearsLiftamusprime (364): You know what sucks? This information was already on this the FAQ section..for the past two years..
PPL routine 3 days a week overtraining Oslo1234 11 5 yearskickinchicken (8717): That's 14 sets twice a week for 28 sets. If 28 sets isn't enough to grow than increase the weight. Remember though, it's not about "feeling it" as much as getting more total volume in. If you can keep a good intensity for up to 28 sets without feeling sore than I'd consider that a good thing. And why would you use just as many sets for biceps as you do for lats when bis are so much smaller in comparison? Maybe you should look into...
New to the Game & Cuttin Bando416 2 5 yearseknight (58109): Check out the FAQ thread. It will give you all the info you need. -3X
Summer body help Lovre 9 5 yearsSOLARSUPLEX (8314): You should try fork downs and table push aways. Killer core workout.
Issue with knees? Elijha_blue 6 5 yearsDevley (1): A slight meniscus tear can cause pain on only certain movements. Did you end up going to a doctor at all?
Is this a good back/bicep workout for mass? Oslo1234 29 5 yearsBeans (4204): Did you ask your trainer any of these questions? I'd like to know his answers, because that routine is all kinds of messed up.
Creatine and Testicular Cancer Oslo1234 3 5 yearseknight (58109): It also concluded that white men were slightly more likely to have cancer than other races. Are you also concerned with that? Let me know if you develop a way to change that. In all seriousness, though, if you're just starting out lifting, I wouldn't take any of that anyway. A good multivitamin and some fish oil is all I would take, in addition to nailing down a good diet. -3X
Aesthetics: curvy vs. shredded? emsay Jump to first page37Jump to last page 5 yearsemmyweird84 (1216): All I can say is...dang I still have a long way to go. But you definitely look amazing, and a little extra BF never killed anyone, especially for us women!
45 minute workout for gains? FrostbiteFitness 4 5 yearsBeans (4204): Jay Cutler says his workouts are 45 minutes or less, nuff said.
SOS can't get gains jackbenimble 8 5 yearsFrostbiteFitness (1): here bro check this out. keep it simple
Bodypower Expo 2016 promo code BPJN totalpheonix1 1 5 yearstotalpheonix1 (1): Hello Everyone, Use promo code BPJN when getting your Bodypower Expo 2016 tickets to receive a FREE signed athlete framed photo! The expo was huge last year and no doubt will be even bigger this year. Get your tickets early to avoid queuing and also the risk of the tickets selling out as some did last year. Also take a look here for future updates, info and competitions leading up to the expo… ...
16 year old lifting stats Greenylg19 5 5 yearsSOLARSUPLEX (8314): Yeah they are okay. Thanks for asking.
How does my body look so far? dayrone150 3 5 yearsdayrone150 (1): Thank you.
My 5 Year Bodybuilding Teen Transformation!! Carlton_loth1 6 5 yearsJamesM (22): When it comes to things like this, the only person who really needs to know is the person in question. We all know how the industry works if the athlete has sponsors.
Cutting for 3 months after a 4 month bulk? Oslo1234 11 5 yearsHamb0 (2893): I'm not confident that it could all be done in 3 months. For some people, sure, and for others, maybe not. Given that you are in the 150's, its still a significant part of your bodyweight you want to lose yet. Im not saying you'll need a year of cutting to do it, but probably a little more than 3 months, to do i right. What might be an alternative for you, is to cut 10lbs, take a break from the cut, where you'll stay at maintainance (or even...
BODY TRANSFORMATION VIDEO! Fat2Skinny2Fit GinoBB 15 5 yearsSOLARSUPLEX (8314): chill brah we all gon make it
Starting a new change in my life, need advic Jayfade13 15 5 yearsJayfade13 (1): I posted them in the thread but I don't know why it didn't post but yeah, I think I have a lot of work to do
Teenager Flexing Biceps Outthetics 7 5 yearsErickFromOmaha (4195): It's in humane and unfair to the nattys
Upper and Lower+Arms Routine bladebeef 14 5 yearseknight (58109): I would do that, drop to one isolation movement instead of two, and get rid of leg extensions. -3X
16 year old squatting 300 pounds Yeezy_Boy 6 5 yearsforgottenpass (382): Ye would be proud
Spring Break Advice SpringBreak0 14 5 yearsehukai (115): No one besides you will care about your body on spring break. Have fucking fun, be a man, and don't worry about the details.
How do you compare strength? alkudari23 8 5 years_RudeCrew (15100): Considering he lifts more than you. I'd say he's stronger than you..... Lol
19 year old girl wanting to lose weight Babynicci 5 5 yearsmikew (11494): From the FAQ:
How much protein do I need? Oslo1234 7 5 yearsSOLARSUPLEX (8314): Also why do you have restrictions on protein? Are you 11 years old?
Methyl Synepherine HCL Duncan88 1 5 yearsDuncan88 (13): I've taken a scoop of Outlast Nutrition - Outrage. It contains Methyl Synepherine HCL which is a banned substance according to W.A.D.A. Does anyone know how long it takes to get out of your system or any other information on it? Any help is much appreciated.
Some help on workouts, what to eat, etc ghinobrah Jump to first page32Jump to last page 5 yearsghinobrah (7): @SOLARSUPLEX Been sticking to a gym sched that I'll post soon. Also been minimizing cardio, not stopping, minimizing.
What program to run?! Illusional 8 5 yearsIllusional (1): The thing is even if I'm a beginner that push pull legs routine on the thread you gave me doesn't look too bad, my main goal is obviously a strong relative strength for my weight but to be pretty lean and muscular as well. I have been training in a heavy and Hypertropy split where I divide the week up and have 2 of each, I am currently doing phat just with a few changes but with the upper lower I feel like I can't get strong at every lift at a...
Proper nutrition after a year of lifting? Oslo1234 2 5 yearsSOLARSUPLEX (8314): Hey dude, you are going to get the exact same results that you got in your first thread. Read the faqs and apply your size and weight to the formulas as a starting point.
Where should I go now? Oslo1234 7 5 yearsOslo1234 (1): Hi, Thank you for that suggestion. When is it a good sign to stop the bulk? I have struggled enough in my life before with that much fat, I cannot afford to go back.
How to Prioritize a Body Section CaptainKanter 8 5 yearsmikew (11494): I would nix incline BB, incline DB, and cable crossover. These are not the most effective exercises to build size or strength. Instead: flat bench 5x5 twice per week and close grip bench press 4x8 twice per week. That gives you 18 sets and 114 reps per week. No need to start heavy... maybe start with 60 lbs for barbell bench and just the bar for the close grip bench. Add 5 lbs per week. For size - big lats make your chest look big so I would...
Cut or bulk? kubicka 8 5 yearskubicka (1): @SOLARSUPLEX Sorry mate, dont know much sites where can I upload pictures, so I just used first one which google shows me. Reuploaded them here.
Hardcore weightdrop programs? Marvin 8 5 yearsJsn3004 (3265): Hahahaha
Max weight for being 15 Masonh032 4 5 yearsforgottenpass (382): d
Currently. Progress 3 years. eddyserb 6 5 yearsRobotEars (1174): 1st forum lol of the day.
no growth since 14-15 years of age? amanlet 26 5 yearsMelo11 (10): If you start pumping at your gym, growing height will stop guaranteely
What you guys think GreekLegend 5 5 yearsBeans (4204): lol @GreekLegend I don't know much about measurements, but you look like you're in a really good spot for being only 19.
Days you drink: Off Day or gym day? CaptainKanter 6 5 yearsMelo11 (10): Well done! Everybody can get some fun without drinking or drinking just a little. Usually drink 1-2 pints of beer
Continue Bulking or Cut Down a little? CaptainKanter 5 5 yearsThatguy81 (541): I vote for bulking, how tall are you?
DUP Cross 10 5 yearseknight (58109): Like exercises. They're a means to an end. It's a fine set-up, but it's not magic. I personally prefer a conjugate method. Either one will get you results if you train hard and eat and recover correctly. -3X
Body fat?? Thomas1998 11 5 yearsFiremanSi (42408): @Thomas1998 Not that it matter christian slater but probably 12-13%. Enjoy ur bulk eat all the macros, lift all the weights, dont train like a panhead and rest recover and enjoy Life.
Help about Big Beyond Belief Cross 3 5 yearsSRorhrbac0808 (47098): IMO drop the boxing and just get huge and strong. Best that way.
15yrs looking for some help rowkid 10 5 yearsKansas___Boyyyyy (3361): if you can lift and row and be active and gain fat from eating everything in sight at 15 years old you are a god damn freak.
Another Critique my diet/Workout thread!! Sydazak 14 5 yearseknight (58109): And you came up with THAT? Re-read them and revise. -3X
Jumior Nationals Prep (FSF) WinnersNeverQuit Jump to first page138Jump to last page 5 yearsSRorhrbac0808 (47098): Good stuff man! Got any vids?
92kg-77kg in 3 Months | Motivational video tyrannosaurusrez 7 5 yearstyrannosaurusrez (4): Thanks, had ton of fun editing it! :)
Back Transformation alkudari23 1 5 yearsalkudari23 (52): The more time you are going to put in something the more you will get from it. It took me 2 and a half years to get to where I am at. If you want to get anywhere you must put the time in. The more time, the more success. If there is anything I should work on let me know. I have a lot of time in the world. (:
always super slack Duncan88 7 5 yearsErickFromOmaha (4195): Sound like some low calorie issues bro. That or maybe you need a deload week.
Is this good? Jxsx2015 4 6 yearsJsn3004 (3265): If you really are new to bodybuilding just stay consistent. Being a newbie, all your lifts will go up with a good diet and being consistent in the gym
Newbie Jxsx2015 7 6 yearsJxsx2015 (1): I want to but the coaches dont let me cx
Idk what to do!need help! SalimK 9 6 yearsFiremanSi (42408): @SalimK Ur friends a moron make sure ur diet is in check and ur eating in a surplus and keep going buddy.
Progress Physique Log 🇰🇷🇺🇸 TimmothyGen Jump to first page42Jump to last page 6 yearsTimmothyGen (1780): That feel when you wake up from a "nap" and it's 9 pm and you need to get 2000+ calories in. Fk I was planning on napping for 30 mins but passed the fk out. I had a good push day too!
MY NEW WEBSITE TO INSPIRE MORE PEOPLE moke912 1 6 yearsmoke912 (118): clickable text
Bulk or Cut? lloera 6 6 yearsLifeofaFighter (25): Why not do both with weekly caloric cycles paired along with periodization programs catered to muscle gain for 1-3 weeks and then switch to a lean program and continue this cycle for anywhere from 8-12 weeks and evaluate every 2-4 weeks to make sure your body is responding to match your goals.
15 year old help with nutrition and workout bobbyb14 5 6 yearsZepa (730): @Beans thanks for new link bro!
Impressive Push Up Fresstyle- Lê Phạm Thế Vũ lephamthevu 4 6 yearslephamthevu (19): This is The Nguyen Hue Walking Street in Ho Chi Minh City, welcome you to Vietnam Bro.
bulking gaining weight but not looking big Andropolis 13 6 yearsAndropolis (1): Okay thanks guys. I work out 5 times a week and I do each muscle twice a week without around 9-12 sets each muscle. I've been doing this and I've build decent muscle but is this a good routine?
They're not bad though depends on ur weight BalaAlterada Jump to first page41Jump to last page 6 yearsTritons (670):
Best routine for teens Magnus2142 8 6 yearsPaulKg8 (1): Honestly when I was that young I just did a shit ton of pullups, pushups and running. Probably not the advice you were looking for but it helped give me a solid foundation to build on.
Split / Program Help harriez95 5 6 yearsdarklight79 (3088): Don't fix what is not broken.
I need an Upper Lower routine! Please help! Magnus2142 5 6 yearsTimmothyGen (1780): No ^ Look in the faq
Bulking routine - help/advice needed rickyloot 3 6 yearseknight (58109): Just... No. -3X
trying to get shredded and get hench TRYINGTOGETHENCH 4 6 yearsFiremanSi (42408): @TRYINGTOGETHENCH U wont get abs cause u dont HAVE abs u got to grow them first buddy. Just eat lift sleep repeat.
Home dumbbell workout vag19 9 6 yearsvag19 (1): Okay, thanks!
Can you critique my routine? rickyloot 2 6 yearseknight (58109): Too much pull, not enough push. No direct knee flexion exercise. Running this 3 weeks is pointless. Strength adaptations- noticeable significant ones anyway- take at least 6 weeks. -3X
I need professional help... Tryingtomakegains 13 6 yearsTryingtomakegains (1): I dont have budjet for that...
PWO protein shake vag19 13 6 yearsvag19 (1): Haha. Okay, thanks
Want to quit SL but don't know what to do rickyloot 9 6 yearsrickyloot (1): Could you send me that version please? All I can find is that Phraks version.. But when squatting 2 times a week, wouldn't it be better to do some kind of upper/lower?? Sorry for bombing you with questions but I feel like the more I started to learn about training, the more confused I am.. lol :D
First time squatting in rack. Critique form? Jiaxie97 9 6 yearssmashley23 (1): I wouldn't worry about going past your toes. Your knees go past your toes all the time and they're fine. Link 1 Link 2
Workout vag19 5 6 yearsvag19 (1): Oh, okay. I will have that in mind
6-pack struggle and bf calculation vag19 5 6 yearsvag19 (1): @FiremanSi Thanks!
My 6 day Split alkudari23 14 6 yearsZepa (730): @huron My advice is secret only unlocked by reading the dummies thread. EDIT: Join date today troll pls
Thoughts on this full body drew7 2 6 yearseknight (58109): Feel like I should just continuously copy and paste this: Too much push, not enough pull. Too much quad, not enough hamstring. -3X
1MR VORTEX tub Q Beastmode1607 9 6 yearsdarklight79 (3088): Yeah @Beastmode1607 I really can't google ANYTHING with that specific flavour on that specific product. Lol, you may have to contact them directly. Sorry.
Good Beginner Routine moke912 2 6 yearssamm (1): There are also some in the FAQ thread.
Help/tips/advice Gideon 4 6 yearsGideon (4): Thanks for the advice guys! I appreciate it
Teenager and need help on my goals!! Illusional 1 6 yearsIllusional (1): Im currently 15 years old, 165 lb, 5'9. So basically here's my before bulk picture and the after bulk . I was on fierce 5 at the time of the bulk which is a beginner strength program. My main goal is bodybuilding and looking good but I wanted to be able to lift some heavy weights too. The before picture was at 145 and I could barely do 135 for bench but now I can rep it out for 12 so I have...
What's wrong with my chest ? WorkInProgress 13 6 yearsTimmothyGen (1780): Amazing links...
Need an Insane Workout Routine alkudari23 2 6 yearsSOLARSUPLEX (8314): SMOLOV. Any form of GVT in my opinion.
High school student needs your help! DMAN98 8 6 yearsDMAN98 (1): Not really, most of the paediatric articles regarding the topic are actually looking at the trainability of youth doing weight training instead of the potential negative effects of the training. Some mention that weight training should not have adverse effects on growth as long as precautions (like proper technique) are taken, but I am actually addressing youth who weight train with the goal of muscular hypertrophy, which requires training...
Critique high bar squat form! Jiaxie97 17 6 yearseknight (58109): Did you even bother to read my response to OP? -3X
Need A Quick Effective Home Ab Routine? MarcoTrunzo 6 6 yearsBeans (4204): Can you post your rotated shoulders routine as well?
Juggernaut WinnersNeverQuit Jump to first page214Jump to last page 6 yearsDbyrnes (457): Happy Birthday man. Keep kicking ass in the next 20 years
want that six pack 6PAKISLIFE 14 6 yearsblackbull (22): Hard work and commitment will help you achieve your goal. It is not an easy task though.
Four months into cutting, losing motivation Pdv92 11 6 yearsPdv92 (10): Okay guys, thank you very much! So I'll do like this: 1. Stick to the cutting for some more weeks, stop worrying about the never-appearing abs (guess I'll have to train them better for the next bulk cycle :P). Adding some HIIT in my schedule 2. From the half of July/August start adding some calories back 3. Slow bulk from august/september, aiming in gaining like... 2 lbs per month? Did I get it right? Thank you all again :) I'll be back...
5 weeks out Junior Men's bodybuilding back BigBryceChaddock 10 6 yearsblackbull (22): What is the point of that vest, other than to boost your ego in your eyes?
Possible Chest Injury? alkudari23 3 6 yearsalkudari23 (52): Alright thanx man
Im a Teen and should I go on a cut? wannagetswole 19 6 yearsLloyd (25): You get more insight into how your body works with whatever you do. Personally, I would cut as I enjoy being lean. You'd look awesome if you cut down, but do whatever you feel like. /nohomo
Muscle Imbalances alkudari23 8 6 yearsSRorhrbac0808 (47098): Yah I agree with norlda. But I would def start incorporating alternating fapping arms.
need help finding routine wannabeebig 23 6 yearseknight (58109): I wouldn't do upright rows for any reason, unless you purposely want to impinge your rotator cuff and biceps tendons. Additionally, I wouldn't mess with the set up of the program to start with. Run it for 8-12 weeks and see how you respond is my advice. -3X
Transformation body 2013-2015 5% bodyfat ger1 1 6 yearsger1 (1): I've been trainning for three years, I worked hard so hard althougth all the pain and fails I kept going, I started my journey I will keep stick on it till I arrive my goal. Abed Gara 20 years old (( My story in competition's Men's Physique)) After a struggle in my journey I have participated six times in different federations. My first competition started since 2013 in my first 4 months...
how am i doing? wannabeebig 9 6 yearswannabeebig (4): theres a leg pic. i know i definately need to work on them. and as for my squat goal, i guess i should max it out for one rep and see where im at currently, then make a goal. i think that if my bench is up to 240 or so at least in a year then i should be able to squat 280 ish at least if i keep it up maybe even more. thanks
Hit a New PR and want advice IanWeighs 7 6 yearsSOLARSUPLEX (8314): Putting 325 on the bar and barely bending your knees is not a squat. I'm skeptical.
looking for advice from someone with experie IronBryant1495 13 6 yearsLVjack (2749): @IronBryant1495 No pic came through
A Dream~ Gen's Log TimmothyGen Jump to first page145Jump to last page 6 yearswannabemuscular (33219): Don't worry bout the numbers. It'll come back quick now that you're eating more again. Don't worry about a little fat around your stomach. You're in your prime years now for growth. Don't waste it. Eat and lift and get good rest. Just keep looking forward. :)
My bulking log ,"From launching pad to moon" Sharkoon1 Jump to first page137Jump to last page 6 yearsSharkoon1 (565): After that day I had an upper hypertrophy day. Was busy with helping friends, doing pr for a developed game they did. And my mom had birthday, so I just put this as a religious deload week. Today I will be back in the gym!
Deadlift form? Jiaxie97 10 6 yearsJiaxie97 (10): Thanks guys! So start hips lower, and as I move past the knees, just think about "standing?" Sorry I've been asking so many questions by the way, I'm the only one on my family or friend group who lifts and I'm sort of going solo lol so I need as much help as I can get. Is there anything else off wrong with my form besides hip position and Hyperextension at top?
Deadlift form Jiaxie97 19 6 yearsJiaxie97 (10): Oh and qtdreams92, my weight is 125 :)
Imagination. What beast are you at the gym? RabelAracena 26 6 yearsGetBigDieMirin (46): Personally I feel like I can lift with a lot more intensity when I think that i'm the biggest, cockiest dude in the gym and everyone is looking at me... So i never leave my ego at the door :)
"PPL" LOG Snowboard901 Jump to first page60Jump to last page 6 yearsSnowboard901 (169): 4/29/15 Bench- 160x5x5x5x5x5 OHP-65x8x8x8 Pullups- BWx5x5x5x5 T Bar Row- 45x8x8x8x10 CGBP- 115x6 125x6 135x6x6 BB Curl- 50x8x8x8 - Tomorrow is lower day. - Have not posted in a week due to qualifying for a international Highschool business competition and attending it. I ended up Placing in the top 20% of my category. But sadly didn't get to advance on the the final round.
Protein Shake-Water or almond milk? chsphantoms 12 6 yearsBeastmode1607 (88): Lmao you want size but you choose low calorie foods Whole milk is best bro then add a scoop of vanilla protein and 2tablespoons of skippy creamy peanut butter :)
New Bulk RobCeligowski 9 6 yearsRobCeligowski (19): I'm on the left
DIET & NEXT STEP ADVICE dlalts 12 6 yearsLVjack (2749): Carbs = happiness
New bulkin diet critique and comment please foreverbulking 15 6 yearsforeverbulking (1): @Zyzzst bullshit
My Transformation (15 to 16 ) MathiasFit 9 6 yearsKansas___Boyyyyy (3361): Belgians for life! Keep eating.
Log: life is continuously being hungry Zepa 13 6 yearsZepa (730): New Power Rack came to the gym today. I am happy 😁
Peter N - Training Log _peterbrah Jump to first page45Jump to last page 6 years_peterbrah (91): 21/04/2015 - Back and biceps 4x10 pull ups - Forgot my weight belt at home 4x6-8 lat pull downs - 57kg, 57kg, 57kg, 57kg 3x8-10 single arm DB row - 27.5kg, 27.5kg, 27.5kg 3x8-10 machine row - 54kg, 47kg, 40kg 3x6-8 barbell curl - 30kg, 30kg, 30kg 10x10 barbell curl - 20kg for all sets (decided to do this for fun with a friend, why not enjoy myself haha) 5x10 reverse grip curl - 15kg for all sets
175cm 71kg Cut Or Bulk? Sharpy412 18 6 yearsTimmothyGen (1780): Yes it is possible. BUT Don't limit yourself to food. If you already meet the macros for the day but want to eat something again like a slice of pizza or cake EAT it dude. Make sure to get stronger on those lifts and the size will come. If you think you are getting to fat come check in on the forum and post a picture and we can help you with that. Good Luck breh!
Protein causing stomach upset! jamiierees 16 6 yearsErickFromOmaha (4195): The only issue I have is having bad gas after a protein shake. It comes in handy to keep people away from me at work....
Squat form, critique? Jiaxie97 27 6 yearsqtdreams92 (1630): @Jiaxie97 I think you're parents will accept it soon enough. Once they realise gym is not just for men and there is no risk of you turning into a man by getting stronger. Or try my tactic. I started listing the things I could be doing if I didn't lift, and dad was like 'no no, you stay at gym!'. Ha.
Bulk or Cut? relevant 29 6 years3six9 (220): BASICALLY YOU ARE FAT OP.
Relevant's Log relevant 23 6 yearsrelevant (1): I'm going to try and recomp
PLEASE CRITIQUE DEADLIFT FORM! Jiaxie97 13 6 yearsBeans (4204): @Jiaxie97 Ha that's a hard one. I'd imagine as long as you're not using crazy weight, it's not a big deal. Might be hard as you start to progress though. Try to convince everyone in your gym to start squatting. When I first started going to my gym, I saw almost nobody squatting for weeks, now everyone squats lol.
Lets lose the PHAT - Log SnackIt Jump to first page54Jump to last page 6 yearsTamere02 (1474): @SnackIt Try weighing yourself everyday and getting an average for the week, relying on one day a week is unreliable imo (from what I take it you weigh in every Monday?) Regarding your nothing lost for a few weeks than a sudden weight lose, im going to say WATER WEIGHT. I assume your reduction in kcals (again I noticed you reduce them by quite a bit on a regular basis) is mainly carbs which when you lower you also tend to lose water weight...
Sup? Hutch Jump to first page36Jump to last page 6 years3six9 (220): Hope you enjoyed feeding the troll LOL.
Cutting Macros kozzletoff 9 6 yearsFiremanSi (42408): @kozzletoff Many reasons. Primarily because their still growing. Loads of test flowing around the body and its a time u should be taking advantage of that high test and not cutting cause u want shredz or some bullshit. You should be building big muscle. under the age of 21 most people only start lifting and its in the first 12-18 of training where they have the unique window to burn fat and build muscle at the same time and unless ur obese it's...
Log to 1600 total WinnersNeverQuit Jump to first page474Jump to last page 6 yearsWinnersNeverQuit (10311): @FiremanSi cheers @Rand yeah college is good for that, very basic gyms but has all I need.
Should I bulk or cut? Andropolis 16 6 yearsAndropolis (1): This is a more recent pick. I think I want to cut for just a little while and see what happens. If no change then clean bulk :)
Critique my future program TimmothyGen 10 6 yearseknight (58109): I just don't understand why people who truly aren't qualified to create a training program insist on doing so when there's dozens of great ones already available. -3X
Is this meal plan ok for bulk? foreverbulking 17 6 yearsforeverbulking (1): @fuba141 saw this already bro but thanks anyway
Critique my Push/Pull/Legs split please foreverbulking 9 6 yearsforeverbulking (1): @Rawsteel thanks alot bro. Sorry bout my messed up program im now getting serious about training
Road to aesthetics. HashtagYOLO 7 6 yearsHashtagYOLO (1): @darklight79 Yeahhhhh that's it 🌝 gonna get that masssss.
what are forearms? GetBigDieMirin 16 6 years3six9 (220): We seemed to be advocating the same grip but using different terms LOL
Weight loss plateau.. SnackIt 26 6 yearsEat2Trainn247 (2557): @SnackIt your thought process is a logical one; however, our metabolism is NOT static, rather it is dynamic. Simply put, it is ever changing. When we spend long periods of time with a low calorie intake, it adapts to that level; thus making it even harder to continue losing weight. There comes a certain point where our body starts to get really uncomfortable at X%BF and it will fight harder and harder to stay at a natural set point it feels it...
On the right track? Leone1013 4 6 yearsEat2Trainn247 (2557): @Leone1013 I think this question of carb intake depends on a few factors: a) How has your weight changed in relation to your macros? -track your weight for 7-10 dayswhile consistently hitting those macros, average it, and observe the change in your weight. Then, adjust accordingly. b) do you prefer higher carbs or higher fats? Personal preference here. Some have a sweet tooth and enjoy a higher % of carbs while others crave fatty/savory and...
16 Years Old declan2639 3 6 yearsdeclan2639 (1): No,I'm not running any specific programs, just basic weight training with my football coach that involves core lifts, dumb bell lifts, body weight exercises, and speed/ agility. Thanks for the input!
Am I doing HIIT right? jazus 2 6 yearsLVjack (2749): In theory yes but doing them outside so that you are at a max sprint and propelling your body forward instead of having the ground moving beneath you will always be better. If I use a machine for HIIT I find the stair climber works best. Just my opinion.
Need advice.. Prog 6 6 yearsGetFitGoFigure (121): I agree, you do have a nice frame to work with. Building muscle and leaning out will get you that physique you want. Lift all muscle groups.... You can start with a 3 day split, hitting all muscle groups building up to 5 days per week- lifting volumes such as hitting each muscle 2x per week (heavy day, high rep day) or hit each muscle group 1x per week and really work it. In general, lifting in the 8-12 rep range gets you size. 3-5 sets per...
Dumbbell Bench Press Vs. Barbell Bench Press Freiguy96 10 6 yearsFreiguy96 (1): Thanks guys guess I just gotta start puttin in more work!
about steroids thephenomenon 6 6 yearsTrenNorton (34): Stay "Natural" brah! cough *tren* cough
Extreme Killer Push Up - Lê Phạm Thế Vũ lamquocbao98 2 6 yearsLVjack (2749): This is my new preworkout video forever, mind blown. Nah but in all honesty not impressed one bit. And don't get me started on those shitty kicks he was doing, good lord...
16 Years Old Transformation -Z ceZera 6 6 yearscsizemore21 (799): Nice triceps!
Questions about HST Shota34 3 6 yearsShota34 (4): @nine0seven I was wondering for finding the RMs do I just keep adding weight until I can only do 15 reps of a certain exercise? Thanks!
strength advice ThatTeenThatLifts 3 6 yearsTimmothyGen (1780): Imo it doesn't matter how strong you are at 16. Age is just a number like lifts. Just do you and keep it simple. Eat Lift and profit
MFT28 vs. Shortcut to Size alexhager 11 6 yearsLVjack (2749): @alexhager I stay competition lean year round at 2% BF and I am always gaining size and raw power. If you are interesting in my underground training style and secret diet plan let me know.
PHD-4 and cutting log SnackIt Jump to first page31Jump to last page 6 yearseknight (58109): @simply_michael for most people 40-60 grams per day. Not less than 30 or more than 60-70 unless you're just eating a massive amount of carbs. -3X
Skinny Fat struggling to make gains NeedToMakeGainz 22 6 yearspandasashi (3859): youre not underweight... weight doesn't mean shit most of the time, you are heavier than me (im 150-155 at 5'11") just keep lifting and eating big...don't worry about losing weight/fat yet, just get bigger and then cut in a year or more
No more spinning my wheels - Phd-4 LOG SnackIt 7 6 yearsSnackIt (76): @Dem41 Thanks mate, you are probably right, should stick with the basic for some months first, might have some joker sets at days i feel great, but not more then 1 time a month max, just for setting some extra PRs.
Fashion Model Needs Help Getting 7% Body Fat thor0sofmyr 22 6 yearsFiremanSi (42408): @thor0sofmyr I firmly believe they have pulled this 7% out of there asses because a man at 6'3 at 7% with small amount of muscle mass will look like a post apocalyps survivor. THere are very few male models that are at 7%. Bad pitt in fight club was about 9-10% max. Ur gonna need to re-comp to a level of cals to start a successful cut like @eknight said.
training legs twice in 3 days ashvinmuthumala 2 6 yearsRawsteel (940): How did you train them (sets, reps, etc)? PS, you should jump on a proven program or ask someone who knows their stuff to help you build one, that way you won't encounter this "problem" again.
Canditio - Linear or 6 week program SnackIt 12 6 yearsFiremanSi (42408): @SnackIt Strength yes, size a tiny bit. But it's a STRENGTH based program. But ur like what 17 or something u'll grow just looking at weights.
progress in pics 16 years old dejanzafirev 1 6 yearsdejanzafirev (1): Hi guys, I am working out for a 8 months nearly.I am about 160 lbs approximately, 16 years old, What you think I should exercise more? here are some pictures of me
2 year BULK? TheSociaLToasT 3 6 yearsTheSociaLToasT (1): cheers man, yeah I already have that sorted out and im currently doing that. but thanks for the rep ranges! ill make sure I hit them!
16year old training for 2week. Kylecloud 7 6 yearsAndyCap (118): Very good so far, are those max lifts or for working sets?
5/3/1 - Template SnackIt 12 6 yearsSnackIt (76): @Sharkoon1 Thanks mate, yeah I'm just overanalyzing things.
Job Opportunity (Sponsorship for clothing) Showyour 3 6 yearsFiremanSi (42408): @eknight Hahaha. Ur something else. 😁
Gaining around 4Kg a day, 16yrs old Kylecloud 8 6 yearsAndyCap (118): 4kg in one day? Did you use the same scale to weigh yourself? Perhaps you need a new one?
First setup of 5/3/1 SnackIt Jump to first page34Jump to last page 6 yearsSnackIt (76): Yeah i have, but i have an old version of iPhone... can't use them app :(
Parker's Candito training log ParkerHenry 6 6 yearsParkerHenry (94): Tuesday, January 13 2015 C1 W1 D2 * Bench Press 135x10 180x10 200x8 205x6 * One-Arm Dumbbell Row 50x12 50x12 55x8 60x6 * Seated Dumbbell Press 50x12 50x12 55x8 60x3 * Pullups BWx8 BWx5 BWx5 BWx4 * Face Pulls 20x15 20x15 20x15 * Incline Curls 20x8 20x8 20x8
5/3/1 - PHD-4 SnackIt 9 6 yearsSnackIt (76): Would i benefit from 5/3/1 my strength stats, based on 1 RM (Pounds) Squat: 242 x 1 Bench: 209 x 1 Deadlift: 308 x 1
Phat Template. simpley2 14 6 yearssimpley2 (1): Does it look more balanced now? Heavy Upper Body: Bench Press - 4 x 3-5 Barbell Row - 4 x 6-8 Overhead Press - 4 x 4-6 Pullups - 3 x 6-10 Rack Chins - 3 x 6-10 Shrugs - 3 x 6-10 Skull Crushers - 3 x 6-10 Heavy Lower Body: Squat - 4 x 3-5 Stiff deadlifts - 4 x 6-8 Leg Press - 3 x 6-10 Hyperextenisons - 3 x 6-10 Leg Curl ham - 5 x 6-10 Cable crunches - 4 x 8-12 Chest, Shoulders and Triceps: Incline Dumbell Press - 4 x 8-10 Bench Press - 4...
New routine - Need help. simpley2 20 6 yearssimpley2 (1): Heavy Upper Body: Bench Press - 4 x 3-5 Barbell Row - 4 x 6-10 Overhead Press - 4 x 6-10 Pulldown - 4 x 6-10 Seated Row - 3 x 6-10 Shrugs - 3 x 6-10 Skull Crushers - 3 x 6-10 Heavy Lower Body: Squat - 4 x 3-5 Stiff deadlifts - 4 x 6-10 Leg Press - 3 x 6-10 Hyperextenisons - 3 x 6-10 Hamstring leg curl - 3 x 6-10 Cable crunches - 4 x 8-12 Chest, Shoulders and Triceps: Incline Dumbell Press - 4 x 6-10 Bench Press - 4 x...
big bulk thoughts? thephenomenon 13 6 years_RudeCrew (15100): It's gonna be awesome when you get fat and can't lose the weight
Bulk or cut? Madmax3 9 6 yearsRawsteel (940): I would do a slow cut, if you are a beginner you will make gains even on a calorie deficit. When i started i was fat and on a colorie deficit for 6 months and i managed to make some decent gaines. And i didn't go slow, i lost ~24 kg during that time.
how much does the body change from 18 to 21? thephenomenon 6 6 yearsBeastmode1607 (88): A few pubic hairs more, not much difference. Wait...
14 year old Squats 610 TimmothyGen 3 6 yearsMMB (3616): Impressive lift at this age but damn.. SHW at 14?
Parker's PPL log ParkerHenry 21 6 yearsParkerHenry (94): Deloading this week since I tested out the day after christmas. My 1rms as of a few days ago: Bench: 265 Squat: 315 Deadlift: 405 Military: 155 Also plan to start this next week, lpp instead of ppl. Legs Squats 3x6-8 Leg Press 3x8-10 RDL 3x6-8 Leg Curls 3x8-10 Standing Calf 3x8-10 Seated Calf 3x10-12 Push Bench Press 3x6-8 Incline Dumbbell Press 3x8-10 Weighted Dips 3x8-10 Side Laterals 3x10-12 Skullcrushers 3x8-10 Rope Pushdowns...
Who Am I? My Transformation, 19 years old stopmiring 13 6 yearsWinnersNeverQuit (10311): @TyrannosaurusFlex think cannon is trolling. ..
How to get Shredded Legs StephenGabrielFit 29 6 yearsTyrannosaurusFlex (2641): PAGING @MIKEW, MAKE THIS HAPPEN
15 Years Old, should I count macros? Shota34 15 6 yearsDanimal_88 (9761): And I just came of a 34week prep for last show and I am up roughly 8lbs from my show weight and I only truly track my macros Mon-Th and Fri-Sun I wing it and just try to land in the ball park. I am enjoying life to the fullest and still hitting my goals
Need to get back into lifting ThatTeenThatLifts 8 6 yearsOatsandHoes (1): STRONGLIFTS!!!!!!!!!! ...and this --> 5 cups oats 4 cups milk 4 protein scoops = 2700 calories 470 carbs 180+protein & all the fat you need. When you wake up and your blender is dry, throw in the oats Blend them to a powder, throw in milk and protein. Divide into 3 or 4 small cups and chug thru the day. Then just eat whatever you want, which won't be much. We have the same body type. With oats you will grow fast but...
WS4SB - Part 3 frui2 Jump to first page33Jump to last page 6 yearsfrui2 (1): Bump
LOST MY MOTIVATION!!! ashvinmuthumala 3 6 yearsSOLARSUPLEX (8314): Rule #4 Quit being a bitch.
WS4SB for size? frui2 9 6 yearsfrui2 (1): i don't know how i missed that lol, but wanted to hear some more opinions, thanks guys,
Lifting srs for 7 months natty my results eddyserb 27 6 yearsoceanair (18020): Lol at the comments. Nice gainz dude. Keep up the good work and stay consistent. Also, you need a pic of the wheels.
Critique my PPL Split? ParkerHenry 7 6 yearsParkerHenry (94): Thanks
diet advice sonne1998 2 6 yearseknight (58109): Read the FAQ. -3X
PHAT log (first log) lolssons Jump to first page109Jump to last page 6 yearslolssons (1249): Legs A Squats 5/3/1 "3" 60x2x5 90x3 100x3 115x4kg Felt weak last set with belt Hack squats 3x6-10 105kgx3x8 Leg press was broken Lunges 4sets Dumbbell stiff deads 3 sets Calves in leg press 5sets
Parker's PHAT Log ParkerHenry 4 6 yearsParkerHenry (94): Tuesday, December 9 2014 Back and Shoulders Hypertrophy * Bent-Over Row (speed sets) 95x3 95x3 95x3 95x3 95x3 95x3 * Wide-Grip Pullups BWx10 BWx5 BWx5 * One-Arm Dumbbell Row 50x12 50x12 50x12 * Seated Cable Row 100x15 100x15 * Close-Grip Pulldown 100x20 100x20 * Seated Dumbbell Press 50x12 50x12 50x12 * Side Laterals 10x15 10x15 * Lying Rear-Delt Raises 10x20 10x20 10x20
Are my maxes good for my age? Fischer38 Jump to first page48Jump to last page 6 yearsWinnersNeverQuit (10311): I believe him, at 185lbs I hit 330 bench, and a 440 squat less than a year after fucking my femur up at 17, while 70% of his bodyweight. Grats buddy, keep it up
Critique my phat routine ParkerHenry 5 6 yearsParkerHenry (94): no less than 12 weeks
Critique my 3 on 1 off split ParkerHenry 10 6 yearsParkerHenry (94): Think I might give phat a try
New teen help Snowboard901 10 6 yearsSnowboard901 (169): @Frostshock its a program over on bodybuildings forums. I can link it if you would like.
Do i have gyno or just chest fat? als1993 12 6 yearspandasashi (3859): yes it hurts, I had it pretty bad for a few years in highschool..had the operation to get that shit removed. u would know if u had it
ABout PhAT BarbellBOB 13 6 yearsstopmiring (37): @Barbellbob Wouldn't worry too much about the rest, since you will generally be more fatigued already If you hit more reps on your compound movements, but yes I try to increase with a rep or so aswell.
Introducing Myself Shota34 18 6 yearsShota34 (4): @TimmothyGen thanks!
Road to aesthetics goHARD 8 6 yearsTrev182 (14986): I see a very LOOOOOOONNNNNNNGGGGGGG road infront of you young padawan.
My diet ? bulking BGM990 10 6 yearseddyserb (13): you don't really need to count your cals when you are that skinny (not trying to be rude) but as long at you eat well 3-4 meals a day you'll be fine I would like to ask the importance of eating egg whites compared to eating whole eggs and why you would practice such acts
Westside for Skinny Bastards frui2 13 6 yearsfrui2 (1): The template got a little messed up...
Alberto Nuñez Upper Lower frui2 21 6 yearsfrui2 (1): WS4SB: clickable text So to make sure i got this all right to start tomorrow i have some questions. I am supposed to run it like this right? Monday: Upper Body Max Effort A. Regular Bench Press: 3-5RM B. BB Row: 4 X 5-10 C. Incline DB Press: 3-4 X 6-10 D. Face pulls: 2-3 X 12-15 E. Weighted Abdominal work: 3-4 X 8-15 Wednesday: Lower Body Max Effort A. Conventional deadlift: 3-5RM B. Squat Variant: 3 X 8 C. Weighted...
PHAT LOG Time To Get Serious BarbellBOB 27 6 yearsBarbellBOB (31): Demotivating that no one follows my log Lol. Will transfer log to phone.
Need new routine gymguy6969 18 6 yearsgymguy6969 (1): Eknight already answered this and as someone else said, progressive overload can be achieved in many ways (reps, rest time, added volume etc). And i, as you, like to handle a little more weight in my shoulder press, that's why i have placed it as my second exercise instead of going chest -> delts -> triceps. I understand what progressive overload is. Adding weight was just 1 example I used. No matter whether it be adding weight, reps, or...
Do You Even Bulk Bro?? HamerLog Hamer93 Jump to first page252Jump to last page 6 yearsHamer93 (9553): Push Bench press 4x60x5 / 50x12 DB bench 17.5x12 / 2x22.5x10 / 2x20x10 DB shoulder press 3x17.5x10 Lat raise 3x5x15 Tricep push down 5x45x12
Read the faq, still in need of some answers BarbellBOB 22 6 yearsBarbellBOB (31): @Beans @Frostshock my log if ya wanna follow :)
Rate my progress. bodybuilding94 9 6 yearsGrizzlyBerg (9214): There are more pics of doughnuts than there are of his legs
Olympus Training Log OlympusSculpted Jump to first page53Jump to last page 6 yearssimply_michael (424): Listen to the bros on this board they do wonders for free I am in debt to them
15 Years Old alwayscurved 21 6 yearsCorkey (291): If the program you start doesnt include squats, deads, bench and military presses you may aswell be throwing hay bails around.. i regret not listening to older guys at first saying i should be squatting instead of doing leg extensions and should be benching instead of doing cable crosses, i would be a fucking machine now if i had skipped the complex stuff and stuck to the basic compounds for the first while.. look for a 5x5 style program of...
My son seeking advice - he wanna get fit! Xandre 11 6 yearsSOLARSUPLEX (8314): Well congratulations on your connection with your son! Welcome to the forums. I like you because English is not your native language, though you can use your and you're correctly. When researching keep in mind that there is a lot of 'fake' information floating around. We refer to this as broscience. This forum is 90% based on scientific evidence and actual proven methods. No guessing. If your sons goal is to lose weight. The most important...
4real's back 4real 8 6 years4real (3319): Hopefully a long bulk is due soon enough!
The Cube log Tritons Jump to first page86Jump to last page 6 yearsTritons (670): @FiremanSi Thanks, but i know i can do more!
PHUL vs Lyle GBR?? simpley2 8 7 yearssimpley2 (1): Anyone else have used PHUL here? how was it for you?
This picture is beautiful. OlympusSculpted Jump to first page95Jump to last page 7 yearsoceanair (18020): @Bucky exactly.
TimothyGenz Physique LOG ~RELENTLESS~ TimmothyGen Jump to first page201Jump to last page 7 yearsTimmothyGen (1780): Just finishe my last meal. Total calories are 6735 690 carbs 213 protein 140 fat LOL Taco Bell an. Mcdonalds dollar menus! Still sorta hungry
Teen newbie bulking tomredman22 4 7 yearsFrostshock (13324): @tomredman22 you can lift at any age and any weight to grow so long as you are in a caloric surplus and progressively overloading. If you are lifting with GOOD form, challenging yourself constantly to the point where its hard yet you're not failing, and in a caloric surplus however slight or major - you'll grow. If you're 17 just take advantage of the free test surge you'll be getting, bulk for possibly years and stay safe on the gym. You'll be...
SnackIt - Bulking Log SnackIt Jump to first page66Jump to last page 7 yearsmpalk92 (22): I think some people forget this philosophy, I for one always tend to worry but then the results come when least expected....kind of like most good things in life :P
Teen Bodybuilder 8 Days Out shadowbobo8028 7 7 yearsJordan (241): Man I hope this is someone trolling in the video...I'm not trying to be some kind of "hater" but are you fucking kidding me?
Road to aesthetics ParkerHenry 10 7 yearsParkerHenry (94): Shoulders get worked to a degree in all the pressing/pulling movements
Update and tips ashvinmuthumala 20 7 yearsMethod (379): @ashvinmuthumala The answer to growing your calves is to train them like all other muscle groups and have a caloric surplus with the proper macro split (bulk).
Plz help a confused lifter ashvinmuthumala 12 7 yearsashvinmuthumala (4): Correct @eknight . I assume it would be wiser to hit my lats 2x harder on my next back day
college student routine sboettcher 14 7 yearsHamer93 (9553): Upper lower will probably improve your gains, muscle protein synthesis is elevated for up to 48 hours after the muscle is trained. If your training chest once a week your gunna have 3/4 days where the muscle is not doing anything where as hitting it twice in a week even if it just 2 exercises it's gunna have the stimulus and conditions to essentially repair and grow the whole week.
Thoughts on candito's linear strength/hypert ParkerHenry 3 7 yearsParkerHenry (94): Thanks, I'll give it a shot today
Completely new to weights/gym luky7189 4 7 yearsSOLARSUPLEX (8314): I agree.
Am I a beginner or intermediate lifter? ParkerHenry 11 7 yearsWinnersNeverQuit (10311): Maybe more like a 5X5 routine, 531 could also benefit you as well
Is this okey? SnackIt 4 7 yearsParkerHenry (94): Looks fine
WANT ABBS TO SHOW SOMEONE HELP!!!! Kbatch13 7 7 yearsjja0016 (829): I'd start eating in a surplus and start a real program like 5x5 stronglifts immediately to take advantage of "newb gains" (the gains which a new lifter experiences within the first 6-8 months of lifting) which you'll never experience again when it's gone. I started the same way as you and didn't really have abs but when I started working out with my uncle doing a bro split 4 days a week and eating big as opposed to eating like a...
About to start a bulk SnackIt 15 7 yearsjja0016 (829): When weight gain and strength stalls you up the calories by another 100 and wait a week or 2 or a month depending on how fast you want to gain. If you don't get the results you want then you up it by another 100. It takes a long time to get things perfect. There is no fast route. Trial and error, patience and discipline is the only way to find out what works for YOU. It takes months and months to get things "Perfect". And...
Log Staying on track! Tritons Jump to first page121Jump to last page 7 yearsTritons (670): Last update on this log. If anyone still follows oh well. Had not set any PR's lately training has been going well, this week, though i have 3 24h shifts this week, so i lack of sleep and rest and training has been sloppy, but i will have to push trough it. Next week will start The Cube, probabley going to make a new log. 13.08.14. Paused bench 100x6;6;6 Pulldowns 80x8;8;8;8 Seated db press 25x10;10;10 Wide grip cable row...
Rack chins? (PHAT) SnackIt 16 7 yearseknight (58109): A pull-up is a pull-up, not a rack chin. If you were supposed to do it like a pull-up it would just be called a pull-up, lol. -3X
i am 17 years old and looking to cut down ii_clelland 13 7 yearsFiremanSi (42408): @ii_clelland I'd go for a caloric surplus of 100-300(max).. but if ur not putting on roughly 0.5-1lb/week then up ur calories mate. I would never advise cutting for youths until definately after 20-21.
The long road to 100kg WinnersNeverQuit Jump to first page500Jump to last page 7 yearsTrev182 (14986): You
Should I bulk or cut a little bit more? Dunbar24 12 7 yearsTimmothyGen (1780): HALLO 16 yeaaaaaaaaar old! I JUST TURNED 16 toooo! Stick around its pretty lonely for me. GLLLLL
Push/Pull/legs SnackIt Jump to first page38Jump to last page 7 yearsillwill (331): Actually @eknight i know you posted what you think is an optimal ppl routine before but I haven't been able to find it. Do you have a link if it hasn't changed?
New to this 14 y/o. Dimitrius 13 7 yearsambitiongainer (391): @Dimitrius anything mikew and frost says infact must of everybody here has great advices so follow what they say carefully, they're very helpful if you cant manage the 5x5 then you can do low weights and high reps like 15-20 reps to get your body use to pushing the weights and also burn fat while you incorporate cardio weekly, just take it slow and take in your macros and you just fine
7% body fat but abs not showing completely KingFlippo 19 7 yearsBeans (4204): @PowerLevel9000 I don't think anyone tried to "change" his mind, but to increase his understanding about how to get them. Based on his age, assumed experience, and description of how he doesn't even really have big abs, there are more things to it than just going on a diet. Everyone here made good points. You're advice is fine for someone who trains and eats in a surplus. Doing weighted ab exercises won't give him abs if he doesn't...
Last bit of fat? SnackIt Jump to first page36Jump to last page 7 yearsSnackIt (76): Pounds* think i got around 3-5 pounds left.
FinalFlash running Cube Kingpin SSJ3FinalFlash 8 7 yearsWinnersNeverQuit (10311): There are further percentages for two lifts similar to comp lifts as well In kingpin that are still not mentioned In the link, get the book
Ab genetics Theshrededone 23 7 yearsTrev182 (14986): This thread should die and be buried in the archives.
Bulking. Junior300_ 8 7 yearsSOLARSUPLEX (8314): You also mentioned cardio. If you are doing that while bulking then you need to eat extra to compensate for that.
The Evolution of my Back alkudari23 6 7 yearswannabemuscular (33219): @alkudari23 I'm just messing with you dude. Nice work.
Is 130 bench good for a 13 year old? Theyounglegend 12 7 yearsTrev182 (14986): Open thread to view post.
Pro Hormones changed my mind (help) duBourgK50 21 7 yearsrklohe (511): Dem feels
NEED HELP FOR BACK DEVELOPMENT alkudari23 7 7 yearsfuba141 (10): For advance level in lower back hyperextensions try holding some weights.
Calorie deficit enough to get ripped?? SnackIt 9 7 yearsbrian12 (9495): Yes. It's all about being in a calorie deficit. The calorie deficit can be created from diet alone or with sone added cardio. Try lose around 0.5% of your bodyweight per week. If you lose more, increase calories, if u lose less, drop calories ;)
15 Year old Newbie Training Log Hudson64 19 7 yearsFrostshock (13324): @Hudson64 already laid out what I thought would benefit you.
Modified PHAT what do you guys think? ParkerHenry 3 7 yearsrememberthis (556): because you only get conservative with age
How to set up a good PPL routine ParkerHenry 7 7 yearsbrian12 (9495): @ParkerHenry Yes
How does my intake look? natiann123 4 7 yearseknight (58109): Looks like there's not enough calories or carbs, but without you listing that I can't be certain. How many total kcals and grams of protein, carbs, and fats do you consume daily? -3X
brachialis and Arms TimmothyGen 21 7 yearsFredsell17 (43): I haven't trained arms in over a year and my arms are 18 inches just from doing heavy compound movements.
Whey Protein is this legit ? mattd534 6 7 yearsFiremanSi (42408): I use chocalate flavoured drops or vanilla extract. OR just blend with fruit BOOM.
15yr old Bulk! Hudson64 28 7 yearsHudson64 (1): yeah, I'm going to start my training log today after my first workout with my new weights!
Help.. Loose skin or fat? XHC 26 7 yearsXHC (7): Thanks a lot you guys :D
My PPL Log ParkerHenry 7 7 yearsParkerHenry (94): Tuesday, July 1 2014 * Barbell Row 135x5 135x5 135x5 * Chin Ups BWx10 BWx10 Bwx10 * Seated Cable Rows 150x10 150x10 150x10 * Face Pulls 20x10 20x10 20x10 * Barbell Curl 45x10 45x10 45x10
SHOULD I CUT OR BULK!?! dlalts 10 7 yearsMMB (3616): Also true that I would change macro breakdown to somewhat closer to 50c/30p/20f. And 1900 seems to be a bit low.
im 15 years old tristantalpas 15 7 yearsParkerHenry (94): Im 19
im 15 need honest opinions tristantalpas Jump to first page31Jump to last page 7 yearsjja0016 (829): strong arm. you look older than 15. nice shirt. clean sink.
Should I Bulk or Cut First? Junior300 9 7 yearsTrev182 (14986): Read the FAQ.
Why you started? alkudari23 Jump to first page31Jump to last page 7 yearsBeans (4204): On a related note, I always loved this story from Henry Rollins about weightlifting. It doesn't really apply to how I started training, but I can relate to his outlook on the hobby in general.
15 year old need this? TimmothyGen 6 7 years_RudeCrew (15100): The words "Jeff Seid" and "Grown man" should not be used together.
How to go from a cut to a bulk? SnackIt 16 7 yearsSnackIt (76): Took your tips and decided to slowly start bumping up calories, 1800 was just to low, will just add 100 calories every week to i lose around 1 pound per week.
Supplements alkudari23 9 7 yearsErickFromOmaha (4195): Yea id skip the supps. As well. Its a waste of money, I played with a few trying to get that quick fix and it was just bs. Stick to protein and maybe some pre workout imo
Core Strength Duncan88 3 7 yearsFiremanSi (42408): @Duncan88 Ab rollouts, weight crunches, leg raises and knee raisies (be care full here though if u sit alot daily these can add to back problems).
harii13's bulking log harii13 3 7 yearscardinal (6175): Welcome. Glad you read the FAQ. Your macros seem spot on and the programme looks like an interesting periodisation programme. I assume you're more interested in the bodybuilding side so adding mass? In for the log I guess!
is this too many supplements? rithockey32 7 7 yearsezvmoneybeast (1348): Creatine multies and pretty much everything means 3 to 4 liters of water mate
P/P/L?? SnackIt 25 7 yearswannabemuscular (33219): @SnackIt I'm doing it lately. Except I'm doing Pull and Legs 2x per week each and Push just once. My focus, obviously, is on back and legs right now. I like the P/P/L approach. Everything you do on a given day kinda goes together so that all similar bodyparts are in recovery mode together and nothing interferes with the next workout.
Cutting diet anyone? dazzler95 2 7 yearsPerfidy (3094): Read through this FAQ, there's a ton of good info. A majority of people on here stick with macros, not so much a specific "diet". Much better results / consistency.
Best cutting method?? fitnessz2 24 7 yearsfitnessz2 (1): I have been losing around 1-2 pounds a week, normally 2 pounds, not feeling weaker and i have gained strength, my maintenance is around 2350 calories, im not very active beside weight lifting, if im losing more then 2 pounds this week i will up my calories.
Can someone make a workout for me? nathan98 27 7 yearsjonrivs49 (3001): how about no!.
Burning fat without losing muscle Xelanor 3 7 yearsXxlean (1990): What Konstantinov said....At 155 17% body fat I guesing you will have to get down to 130 in order to be at 10% bf, and at 130 your not going to have squat for muscle. My suggestion for you would be to lift as heavy as you can and build some muscle. 155 is pretty small to cut. Lifting heavy also burn fat on its own and keeps your metabolism going...Also instead of jogging type cardio, try hiit..More explosion type training....If you dont know...
New skinny kid needs help to get jacked!!!!! mattd534 Jump to first page500Jump to last page 7 yearsFrostshock (13324): THIS THREAD'S OVAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!!!!!!!!!!!!!!
bulking tips/what to eat...ect. W0gsLife 4 7 yearsSOLARSUPLEX (8314): If I remember correctly. Just in terms of fiber. People have been saying 15g for every 1000 calories.
Upper/lower split. fitnessz2 Jump to first page49Jump to last page 7 yearsfitnessz2 (1): -end
What is my bodyfat %? dontevenliftbra 6 7 yearsCherokeeDoc (13): yeah i'd say around 20%.
Advise cut dontevenliftbra 4 7 yearsT1no1 (478): @dontevenliftbra I would not make it more agressive just keep the 1-2lbs other than that I can't answer on your bf and weight lol
16 YO transformation DR17Fitness 10 7 yearsKansas___Boyyyyy (3361): were gonna go old school on this one. Get an avi
*STIIIIILLL bulking ;) Hamer93 Jump to first page500Jump to last page 7 yearsmaximus24 (2128): TIME FOR NEW THREAD!
Age to join a gym iwillmakeit 12 7 yearsTrev182 (14986): Depends on the gym. My gym is 18 because its 24hr. Other gyms are 16.
Darren Plotkin training abeguelestrada 3 7 yearsTrev182 (14986): Horrendous link.
How can I get a 6 pack? markstopher Jump to first page31Jump to last page 7 yearsKansas___Boyyyyy (3361): its in the arms thread now mike Thor that broseidon
Intermittent Fasting Question... zSlVlOKEY 13 7 yearsLiquid_D (1): My intention was to illustrate those exact facts with an experience I had. You can get ripped, set PR's, fast for 24 hours, feast (responsibly) on junk food and can still certainly make gains. As you can see, he does not know this. "...however I don't know if its a good idea to be eating McDonalds twice a week?? So I'm thinking of trying out Intermittent Fasting on both Saturday and Sunday only just so I'm able to hit both macronutrient...
Beginner CaliDreams 4 7 yearsTimmothyGen (1780): Well since you got the advice. Words of Wisdom. Stay motivated Have Fun Always be Consistent Dont give up if results are not showing
I wanna get jacked. Tips? markstopher Jump to first page31Jump to last page 7 yearsGrizzlyBerg (9214):
Bulking TimmothyGen 10 7 yearsFrostshock (13324): @TimmothyGen any time you start second guessing your gains, think back on when you made your most recent change - Was it < 4 months ago? Keep with it and push on > 4 months ago? If you haven't made any gains at this point it's time to reassess. I've got terrible program ADD so I know that feel lol
Weight lifting Sam98 7 7 yearsSam98 (7): I'm 74kg's , I bulked to 80kg's for half a year then shredded. I'm also 5,9" :)
should i bulk? Rollins7 22 7 yearseknight (58109): 100% agree. Your body is still developing and it needs normal and appropriate foods. -3X
Muscle Warfare Thermofuse Hyzz 23 7 yearsJohanna (892): I know test boosters really don't need to be taken by men before age 40, this is when slight decreases in testosterone occur. You are in the age (or soon will be) where testosterone is at its peak. Supplements aren't all that bad. I'd concentrate on diet, lifting, and whey protein sups to get your gains. You look good though!
How much do i need to lose?? fitnessz2 9 7 yearsTrev182 (14986): Do all use even math?
zSMOKEY's Road To Swoleness zSlVlOKEY 11 7 yearszSlVlOKEY (4): Thanks!
PHUL Workout Log smith96 8 7 yearssmith96 (16): Lower hypertophy 4-11-14 Front squats - 95x10 115 3x10 Db lunge - 30lb 3x10ea leg Leg ext - 110 2x15 95x14 Leg curl - 70x15 75x15 70x13 Seated calves - 90x18 70x20 70x20 End of week one. Two days off then back at it. I'm looking for 150x5 for all sets on bench. And go for 200x7 on squats
Do I have good body genetics? oliv3rhm 28 7 yearsKansas___Boyyyyy (3361): that would depend on if he had good technique or not
Looking for help Wilson 19 7 yearseknight (58109): No, it's actually because the long head of the triceps is functionally limited when the shoulder is not put into flexion because it originates on the scapula, not the humerus like the lateral and medial heads. Because of this, the long head functions to extend the elbow and the shoulder, and to hit it optimally, the shoulder must be in a position of flexion throughout the movement. This is why, IMO, close grip bench pressing is a useless overall...
Weird saggy chest shape.. need help! johnniko 9 7 yearsFrostshock (13324): Have to see full body pics. Legs, stomach, back, etc but judging from the amount of stomach, shoulders and arms I can see - its just body fat dude and I doubt you're near 15%. Not trying to be a dick at all but be honest with us and yourself if you want help dude. Calipers and most forms of body fat measurement are by no means reliable.
Teenager progress - 74kg - Less than a year jordancook 5 7 yearseingold (1291): It's hard tO gain weight when your only eating maintanence calories :s
1 year and a half transformation JordanAbissidan 6 7 yearsTyrannosaurusFlex (2641): Give us a pic where you're not flaring your lats. That would make critiquing easier.
Ending bodybuilding disinformation NattyOrNot Jump to first page89Jump to last page 7 yearsNattyOrNot (4): Thanks for the support brother.
SOMEONE HELP ME PEASE. vtreaatz 10 7 yearsSOLARSUPLEX (8314): I bet if yo worked up to maintenance for and took 3 weeks to do it you would gain 3-7lb of water weight. Your body is just hanging onto anything that you eat because you eat so little. And dude, imagine if every time somebody texted you, they only typed in caps. That'd be annoying right? So is your title. May want to take the time to figure out if there is an "L" in please or if its a silent letter not needed.
17 year old 5/3/1 BBB Log smith96 23 7 yearssmith96 (16): Sorry iv been away from the gym for a while so haven't posted I plan on being back at it tomorrow. I'm still in a bind and don't know if madcows 5x5 would be more beneficial to me since I can only bench 170. Squat 225-230 deadlift 270. Any thoughts?
Taking the plunge littlemanbigdreams 15 7 yearslittlemanbigdreams (13): Ok thank you, im glad we have sorted that out
First cut - Diet fitnessz2 5 7 yearsfitnessz2 (1): Really i just enjoy being on a diet, also i find cottage cheese to be a easy source of protein before i go to sleep.
Is it possible?? fitnessz2 16 7 yearsfitnessz2 (1): Bumped the calories up to 2050-2100, will see how it goes from there.
My personal chest/triceps workout ovejo93 19 7 yearsovejo93 (1): @GrizzlyBerg exactly! how did you find out?
Phat or PHUL? smith96 11 7 yearssmith96 (16): i Decided on 5/3/1 if youd like to follow log
Simply cursed? scoobydoo9112 7 7 yearsscoobydoo9112 (1): yeahs its been there for three years about the same, people say they don't even notice but when i wear a t-shirt i can see them stick out and i hate looking at it cause i feel really shitty for taking them and its like a reminder of how dumb i was
Westside barbell nastybeast 7 7 yearseknight (58109): Or get a great spotter. I trained to failure throughout using Westside, but it was failure with doubles and triples. I'm not sure I ever maxed out unless it was within a month or so of a meet. -3X
Refeed? KevDjm 5 7 yearsKevDjm (1): Alrite :D No refeed
lifting at 16 tmoney 10 7 yearsWinnersNeverQuit (10311): Judging by squat-deadlift ratio if this is true it wasn't likely raw
Critique My Workout Routine zSlVlOKEY 9 7 yearszSlVlOKEY (4): Thanks
Is my Squat paralell? And how's the form? alexgetsstrong 6 7 yearsDevil82 (1240): just about to loose lumbard extension at the bottom, might need more isolation work there. Else it looks good
Starting a cut. fitnessz2 8 7 yearsTrev182 (14986): Why the bumping? Perfidy told you everything you need to know. DO IT YOURSELF.
Need help with my cutting macros?! Mkyle266 8 7 yearshaole (2109): Dirty bulk means eating anything just to eat at a surplus in calories and not really tracking calories which means potentially gaining more fat than necessary. At least that's my idea of a dirty bulk. Clean bulk means eating good (not processed etc) food and tracking your macros so that you make gains without excess fat.
Getting back in the gym. fitnessz2 8 7 yearsfitnessz2 (1): But i will jump on a strength routine and start eating maintenance, then keep adding calories to i gain around 0,5 pounds a week, i think i will fill out better if i clean bulk and keep my diet clean.
weight lifting high school tmoney 8 7 yearsjja0016 (829): LOL GIFS
Social Media SS memebers mattd534 12 7 years_RudeCrew (15100): @mattd534 they have sent me two messages asking for pictures. Maybe ill just send a dick pic
Quit Level & Restart? (log) WinnersNeverQuit Jump to first page500Jump to last page 7 yearsTrev182 (14986): NEW LOG
Macros for cutting TeenMonster 4 7 yearsFiremanSi (42408): @TeenMonster Try this calculator: I think your macros are too low and u've dropped directly into -300 off maintenance at least. You should always start a cut at Maintenance for 1week.. then slowly drop cals or add cardio. Ur fats are too low to start with aswell.. No room for variability there... No matter what ur cals are i'd start with minium of 80g of fat...Low fat...
Really need advice wittyname 5 7 yearsFiremanSi (42408): @wittyname If u want to stay on the team listen to your coach. U have PLENTY of time to do weight training.. if u must cut it down to twice a week. U will still make progress mate your doing too much as it is.. Personally in your situation i go 1-2months folllowing what the coach says and eating like a horse see how it goes. Then if i truly didnt like it i'd add 2days a week doing squat deadlifts & bench with 5x5. Key here would be limiting...
too fast PLEASE HELP!!!! JoelStreet 16 7 yearsmattd534 (3208): @winnersneverquit @kickinchicken I never even recognized that
Bulking Meal Plan - Advice Required Sharky 6 7 yearsHamer93 (9553): Fuck carb powders, if your in the bro mindset needing them "simple sugars post workout" eat some fruit. For the rest just enjoy your food and eat some pasta, rice etc. Try and mix the fats up a bit, get some various sources in there... You wouldn't exactly want all your protein from one source. 630 might be a big jump, but if you can handle it mentally go for it
DESPERATELY NEED HELP!! graydinhotorres 14 7 yearsGStarRaw (1441): ^ my gains really started to come in (strength) from the 6th - 12th month, like some rapid increase. (maybe it was my form) Btw i tried to body recomp aswell, tried to lose fat as well as gain muscle, i feel that it was a poor approach, would have been better off cutting and bulking.
BRUZSTRENGTH - Strength Training Channel BruzSTR 17 7 yearsTrev182 (14986): Since I wathed the first one, I muted it after 30secs, the videos have gone up in my estimations. Nice lifts. Keep the vids comming
Anyone Interested in Taking Yoga Lessons? sherry438 7 7 yearskickinchicken (8717): Are there online yoga classes? :/
progress - aesthetics over everything dazzler95 Jump to first page34Jump to last page 7 yearsTrev182 (14986): Yes the name is deceiving but primarily the forum is a community for people with the same/ or relevant passion. Lifting.
Alex gets bigger and stronger alexgetsstrong 19 7 yearsalexgetsstrong (7): Sup Squat:50kg no problem ;) bench: 40kg row: 40kg Row was abit difficult, bench easy-challenging now. Still struggling shitton on bench form. Seems like the rack is too low so I can't retract my shoulders and lie down without bumping into the barbell?? Will fix a video soon.
My developement Vuga 8 7 yearscoolguy1993 (13237): Did anyone else read the username as Vulva?
PPL For a beginner? TommD96 7 7 yearseknight (58109): I would personally add another back rowing movement and more hamstring work. Perhaps find a PPL that's already been run and done and use it. -3X
Advice on training or diet please Cptreyhunna 4 7 yearsmikew (11494): These goals contradict one another. You want to bulk up yet you're playing two extremely demanding cardio sports for tall, skinny people. As the others say, you need to eat more calories (just to break even and not lose muscle). Here is my advice: - Pick a sport that you would like to pursue past high school and design your diet and training program around the needs of that sport. - Get a trainer/strength coach to meet with weekly (if you...
Body Critique itsnation 19 7 yearseknight (58109): Besides the fact that it says right on the label, "Not intended for use by those under the age of 18" (or something similar)? Just because our bodies "produce something naturally," doesn't mean we should ingest it in monumental amounts. Our bodies "naturally produce" formaldehyde as a result of DNA demethylation, but I don't advise people to supplement with it. At 16, your kidneys can grow and develop...
rate my transformation!? 135 days! RHGF 13 7 yearseingold (1291): 8-8.5/10
how to Increase in bench press? dimavish 28 7 yearskickinchicken (8717): ^ This
Bodybuilding Bulk #1 andykeating 24 7 yearsFiremanSi (42408): @Trev182 U tried.
Workout / nutrition plan feedback :) Jonte9900 2 7 yearsFiremanSi (42408): Main thing that stands out is you think Meal timing has some place in your diet when in fact it really doesn't matter mate. Stop worrying when u have to eat and just eat when ur hungry. Next your the typical newbie relying on supplements to get you bigger... i don't know your premise behind using xtend and combat powder as ur last meal but i'd stop wasting your money. Also dextrose intra workout ?? Unless ur wokrout is last longer than...
Is 14 too young? Thedude67 9 7 yearsjonrivs49 (3001): I wish i started when i was 14.
Hypertrophy Leg Training andykeating 17 7 yearseknight (58109): IMO calf raises are better than toe presses, and if you can rig up a donkey calf with a belt, that's even better. -3X
Ketogenic Diet vs Normal Cutting Diet jarda 14 7 yearsjarda (1): I'm not saying I want to be at 3-5% BF, I want to be at 8%, I am at around 10% right now. And I'm not sure if I can lose fat without doing cardio while eating carbs, in the last stages of fatloss.
bulking KingLeonidasXIV 4 7 yearsHamer93 (9553): Just take it slow and be consistent, also be patient when bulking
Young powerlifter BaiTu 8 7 yearskickinchicken (8717): Nice read @BaiTu. I never thought about the difference. I've never been in a bodybuilder comp but I've been in a couple power lifting comps. Mine were a lot of fun. Great people
critique my strenght training plan aoneill513 13 7 yearsWinnersNeverQuit (10311): fair enough, just misinterpreted/misread your origimal reply as the thread name is about steength training routine
Diet tips please? KingLeonidasXIV 8 7 yearsFiremanSi (42408): Count one as a refeed day and burn the excess in cals from the second day... i.e. make up 600-1000cals of cardio this week.... i wouldn't do it in one session though. Space it out.
Bulking but staying lean...? BarrMonkey 5 7 yearsOptimusPrime (1257): LISS is your friend.
teenage bulking log swollenpoulin 8 7 yearsel89 (19): nicee :P
my dream is to one day... mattd534 12 7 yearsjonrivs49 (3001): To be a billionaire. Now i can do anything.
Nathan , 19 years , On the Way of Aesthetics NathanLee Jump to first page77Jump to last page 7 yearsbslo (262): Nice bro looking solid.
About to Start a Youtube channel EminTheLemon 4 7 yearsHewy007 (2980): Open thread to view post.
Protein question darkmau2013 13 7 yearsFrostshock (13324): No problem man. Body building should be fun! Get a log up, learn some stuff and stuff your face! If any of the calculations confuse you just ask. The website on that guide has a pretty good maintenance calculator, then follow the math on the guide to get the rest of your macros. For example you could say mine is 20/25/55 but it usually always equals out to around 23/24/53 or something uneven like that. Don't think too hard into it, just eat...
how to bulk up? skinnyashell 8 7 yearsMethod (379): In the post above he stated that he will be running a lot. I don't think track means track & field but long distance running. If skinny is srs about the sport adn want to perform his best, more weight would be a bane not a boon. Skinny - If you want to bulk, long track is not the best sport. Additionally, long distance running has catabolic affects, which will limit muscle growth. If you want to gain muscle mass, you need to push some...
Lactose free protein powder mattd534 9 7 yearsproteinshaker (1): that doesn't mean it can't be lactose free. lookup hydrolyzation of protein.
MACRO Counting jacobrodriquez 4 7 yearsjacobrodriquez (1): @mikew appreciate it man
Corkey's Cutting Log Corkey Jump to first page36Jump to last page 7 yearsCorkey (291): Shoulders this morning! Military* - 10(155) 10(160) 10(165) 15(150) Bent over flyes - 5X10(35) Cable side laterals - 4X12 Side lateral DB A1 - 3X12(35) Bent arm side laterals DB A2 - 3X10(25) Not gonna lie i'm feeling results everyday it seems and still feeling strong!
Macros for my current Cutting Cycle AlphaPrime52 23 7 yearsAlphaPrime52 (1): Good to know thanks, Ill see whats up with my new macros and see how my body reacts to it
Critique my modified PHAT AestheticBaller 1 7 yearsAestheticBaller (7): Hello, I just wanted to hear your take on my new workout routine that I designed. It's kinda like phat but with no speed work and a little bit different lay out. There you go guys : - Tuesday : Upper Body "Strength" Bench Press 5x4-6 Pull Ups 5x4-6 DB Shoulder Press 4x6-8 Supported Rows 4x6-8 Machine Preacher Curls 3x8-10 Reverse Cable Pull Downs 3x8-10 - Wednesday : Lower Body "Strength" Squats...
Some help please? KingLeonidasXIV 4 7 yearsDamon1962 (529): Flu symptoms can make maintenance a challenge. Lots of liquids, manage what you can get down (and keep down) and don't make counting a top priority, once you fully mend, you'll be able to go back to your cut plan.
+3000% Increase in HGH Wowzer Jump to first page32Jump to last page 7 yearsKFC (133): I like how everyone is just making fun of him, and not bothering to help him out. I would try, but I know my knowledge and explanations are pitiful compared to the more experienced members of the forum.
i measured my BF% at pharmacy !! :3 Illadian 4 7 yearsbrian12 (9495): @Illadian The only figure I would worry about is the 23.9%, so that is pretty much around the average guess of your BF%. So get to work with your cut, then go back to the pharmacy in 6-8 weeks and see if you can knock off 6-8%! And keep going until you are nice and lean and ready to bulk! Good luck
I want to get tone, shredded but how? intheprocess 6 7 yearsteewhat (1972): eat lift sleep repeat
cutting 5x5 stronglifts RHGF 12 7 yearsHeinous (25): @RHGF Sorry for not answering ive been busy! Id say satuday so you get some rest before moday, and also the reason i made it your last training day in the week is because you want to prioritize the three big ones (bench squat deads) and the rest is just choices of yours that youd like to add, but i would only do stuff that im not able to do on the other days, isolation movements like bicep curls, calf raises, rear delts, forearms etc, do the...
Almighty Log almighty_she Jump to first page54Jump to last page 7 yearsalmighty_she (562): @Frostshock better late than never :D you're always welcome!
The bodybuilding revolution! Junior 21 7 yearsHewy007 (2980): you haven't nor will ever create a bodybuilding revolution brah you're phag brah
17 year old bodybuilder posing (video.) Dannyshaver 2 7 yearspandasashi (3859): .
Extremely shredded teen! (17years old) Junior 3 7 yearsAarronStenner (10990): Thread fail
14 Months progresses Isakhult 17 7 yearsIsakhult (4): Lazar is king
HOMEGYM TRAINING RHGF 9 7 yearswannabemuscular (33219): Heres a link to a spreadsheet that you can use. It calculates all your %s automatically after you input your stats and numbers. 5/3/1 spreadsheet
Cutting help! nastybeast 5 7 yearsnastybeast (31): Ok thx for the input guys I think I'll stick to 1900 for another 2 weeks more and see how it goes :)
Hulking up! Konstantinov 25 7 yearsKonstantinov (1450): Upper hypertrophy: BB bench: 10x50kg 10x60kg 6x70kg 10x50kg BB bent over rows: 10x60kg 8x70kg 8x70kg DB preacher curls: 10x10kg 10x12,5kg 10x10kg Hammer curls: 3x10x15kg EZ curls: 3x8x25kg 1 arm tri extensions: 3x10x18kg tricep rope extensions: 3x10x36kg Tricep pushdowns: 3x10x50kg Last week with this routine. Will start phat next week! It would be great with some tips on where to fit in deadlifts.
basic ABS training RHGF 5 8 yearsbrian12 (9495): Mmm... there are 101 abs threads. There was recently one with the exact same question. Use the SEARCH button. @judyfholmes I don't want to join your martial arts school.
Back routine TeenMonster 6 8 yearsAKK (1998): I prefer to prioritize my workouts base off of this. If A. is Chest/shoulder/tri's and B is all my back I rotate my days with A. main exercise typically 3-5 reps with one to two RPT sets. B. main exercise for back typically 8-12 reps Then I move into A. accessories.. then I do shoulders and arms.. and if im feeling it I will do additional B. exercise.. such as a pulldown for lats if I did a row as primary B. I personally like it...
IFBB Russia 2015 ilifthard 8 8 yearsilifthard (3241): That is what I'll be trying to do in the future ;(
Losing that stubborn lower belly fat steven0123 9 8 yearsFiremanSi (42408): Ur -600 ALREADY.. i dieted for 41/2months and never really needed to hit -600... i also upped my fats and lowered my carbs towards the end to counter some bitch tantrums and it worked and also help shift that lower belly fat but only cause i was hitting under 11%bf.
Proud to announce the Stroe brothers rememberthis 15 8 yearseknight (58109): This makes a big difference. Retracting my bad parenting statement. -3X
Film Company Seeking Teenage Bodybuilders Landmark 7 8 yearscoolguy1993 (13237): ^^this @WinnersNeverQuit is on his road to becoming something great.
huge PR!! Strongboi 8 8 yearsajones46 (11701): I knew I berieved in you.
upper/lower vs push/pull/leg mattd534 Jump to first page31Jump to last page 8 yearsRawsteel (940): I would stick to p/p/l hitting every muscle every fifth day, but with a small twist to get more focus on your arms and calves. Like this -> Day 1 - Back, triceps, calves (A) Day 2 Day 3 - Lower body (B) Day 4 - Chest, delts, biceps (C) Day 5 Day 6 - Repeat Mine looks like this ('number at the end of each exercise is the amount of set rest in minutes) -> A Pullups/BB row: 3 x 6-8'3 BB row/Lat pulldown: 3 x 8-12'1,5 DB row: 2 x...
Is my diet weak? Igorzovisk 8 8 yearsIgorzovisk (1): Before cutting was 86g of protein with the 400g of chicken (since i increased to 500g, there's more protein), 29g from 1l of milk, 37g from eggs. That's more than 152g of protein (not counting the protein from oats)(i weight 86kg~) Carbo is 2,83 from eggs, 50 from milk and 50~ from oats. 102g~ total. Fat is 34 from eggs, 15 from chicken, 30 from milk and 5~ from oats. prot: 156~ carbo: 102~ fat: 84~ that's like 2200~ kcals.
5 weeks cutting progress. RHGF 22 8 yearsFiremanSi (42408): Agreed man.
Grow with me(Bulking Log) 4real Jump to first page280Jump to last page 8 years4real (3319): Sorry i havent posted in a whils but ive injured my shoulder and cant squat dead row or shrug. So for legs im forced to do leg extensions and hamy curls.
Teen routine -PHAT/STRONGLIFT?? nastybeast 4 8 yearseknight (58109): Any of the above is fine- including PHAT or remaining on some version of WSBB. Depends on how much volume you want. -3X
all right brahs Strongboi 7 8 yearsStrongboi (79): thanks man! just gotta hype the fk up tomorrow & it will come up.
PR time again.. Strongboi 3 8 yearsCallofthehounds (382): Congrats man! Nice amount of weight!
4 Year Progress/My first cut SeoulTae 8 8 yearsSeoulTae (16): Ended the cut at 2100 calories, 200 protein, 175 carbs, 64 fat. Reverse dieting atm (or trying to lol). Currently at 2300~400 calories. 170 protein, 225 carbs, 76 fat approximately.
Stay in school kids srs SwoleAnimal Jump to first page44Jump to last page 8 yearsGunther (1285): TBH I have never heard of one good story for penny stocks. I am sure that there is but most lose in that racket I think. I lose and pay my dues too and if anyone tells you that they never lose its a flat out lie. It's part of trading and probably the hardest obstacle to overcome. We don't like to say we are wrong about something but I would rather be wrong and lose a few bucks as opposed to thinking that its going to turn in your favour and it...
Want to get down to 6% body fat! jacobrodriquez 11 8 yearsjja0016 (829): if you want to cut for 8 weeks then bulk.. not a big deal
Bulking program for using body weight Joeelyboy 4 8 yearsFiremanSi (42408): U'd need a chin up bar... only way to hit back with BW thats really challenging !! Apart from rack chins or body rows.
IGF1? Pearce_Bolton Jump to first page44Jump to last page 8 yearsPearce_Bolton (844): Ah right thanks @EK :)
Aesthetic or what (18yr old) ionatan Jump to first page133Jump to last page 8 yearsajones46 (11701): @SRorhrbac0808 we still mad, bro.
SS Store down?? Thenewnoob298 5 8 yearswannabemuscular (33219): Looks good now, Mike.
Creatine Iwanttobebig 18 8 yearsnine0seven (2569): Bro honestly you don't even need creatine. You won't even notice the gains on creatine because your newbie gains will greatly outweigh them. U could take a preworkout which usually contains creatine but you don't need it separately at this point.
Help with macro ratios almighty_she 5 8 yearsalmighty_she (562): Hmm, haven't thought about it like that. I still have a lot to learn, thank you so much! 21% is not 100% correct, its estimated. But it's surely 21-23, not more or less.
Newbie Bulking Questions.. Thenewnoob298 5 8 yearsThenewnoob298 (1): Thanks All I needed to know
what's my bf%? what to do next? KingLeonidasXIV 16 8 yearsfLx_ (865): i have to just ask some more experienced members here.. everyone encourage pretty skinny ppl to always "LEAN BULK" meaning 300 cal + when i had no base i pure strenght trained and put on 5-10 kg to my squat every week in the gym, and i gained what i calculated about 8 kg of pure muscle the first 2-3 months i trained . thats called the noobie gains ive read in many posts and articles that thats actually pretty normal in...
NSCA's Guide to Sport and Exercise Nutrition Aeleana 14 8 yearsAeleana (178): I also do a total body on Saturdays, which right now is Tough Mudder training.
need help with a rugby training program luca_tizzano 8 8 yearsluca_tizzano (1): nah i dont play bball anymore, i have focused my training to rugby playing centres
is my lifts better than average 16 yr boy's Strongboi 9 8 yearsStrongboi (79): hahah why brag about my grammar? :) i wrote this in a rush & im finnish (:
My back work out to a T today. Trickerd Jump to first page34Jump to last page 8 yearsGStarRaw (1441): lol OP is a beta phag.
macros KingLeonidasXIV 5 8 yearsFiremanSi (42408): @KingLeonidasXIV Nah bro happens to me all the time... look to hit +/-5g either side of ur target and hit ur calorice goal and u'll be fine. Works for me.
Update nine0seven 5 8 yearsbrian12 (9495): @nine0seven Good work so far! Track what you can track and eyeball the rest - you can then judge by the scale, if you think you're eating maintenance (from eyeballing), if your weight is going up, then you know you underestimated. Also, you'll probably find the food is repeated weekly, so as time passes you'll be able to estimate better and better. You probably still have some newbie gains to be had, so keep slowly bulking - especially when...
Supplement Advice, what should I use? PECasus 11 8 yearsPECasus (49): @eknight I will do that, cheers Would anyone recommend the Alpha Men vitamins from my protein? @Norlda it probably wasnt but he gets his creatine from his shake now to make up for it
This is what im currently doing? advice? Pearce_Bolton Jump to first page70Jump to last page 8 yearssimply_michael (424): @enight Got u beat in nerd / geek - I don't even own tv I read and listen to NPR and also car talk and then I serve tables ( my human side ) but I really repair iPhone iPads and hack and play chess - nerd test 1. What is difference between AT&T cell company and net10 ? 2. How many times u seen A. Bobby fisher movie B. fan boy movie 3. Shark week is when lol
Progess 02/08/13 Pearce_Bolton 11 8 yearsPearce_Bolton (844): Thanks man, i hope so
myfitnesspal? KingLeonidasXIV 14 8 yearsTyjaws (211): also use the barcode reader saves times takes about 3 seconds
Gainers or not? rgulliksson 8 8 yearspandasashi (3859): pro tip for bulking: brown rice.
Wrist Injury (Sort of) Tips? Iwanttobebig 12 8 yearsHiiibbbb (1174): Quit lifting for a few weeks and stretch it everyday. I know you dint want to stop but its the only way... It needs to recover. Like i said i had the same problem and i fucked myself over since i kept on lifting. In the long run it will be the best for you. It wont just stop hurting one day if you keep on lifting
Kanevsky Fitness MrMailliw 3 8 years4real (3319): @MrMailliw remember first time in ogus's vid i saw him he didn't even look like he lifted now he looks impressive!
19 y/o natural bodybuilder cutting update bigloufsu 4 8 yearsCTAthlete (43): Good progress bro, left you some critique on youtube
Getting blocked on Facebook by... Andres_rm7 Jump to first page54Jump to last page 8 yearsHewy007 (2980): I wonder how long he'll keep up this douchebaggery
First cut ever 16 y/o need help if possible! Heinous 11 8 yearsHeinous (25): @Optimusprime oh yeah that actually made alot of sense when you write it like that. Alright thanks alot man, youve helped me a shit load, ill start my cut tomorrow and spend this day to buy all the shit i need, thanks again, ill post how it goes!
WHAT SHOULD I DO? Iwanttobebig 16 8 yearsZyzzst (4486): @SwoleAnimal oh true, the guys being kind and asking for advice and you make fun of his lifts....I bet your lifts look cute compared to mine
Cardio KingLeonidasXIV 8 8 yearsFiremanSi (42408): I didnt do cardio for the first 4-5 weeks... plateaud... dropped cals a bit... no loss after 2nd week. In came cardio... WHY... cause i wanna eat 3000cals per day and still loose weight. If u dont want to do cardio no problem.. keep lowering cals. If ur cutting for a long time... ur cals will eventually get low enough u are finding urself hungry more and more often.... up the cals in comes CARDIO.
How Can I Increase My Vertical Even Higher ? tracy04 22 8 yearstracy04 (1): i can now grab 10 , video coming soon
Few months at the gym Voronove 16 8 yearsSwift (1411): Do you spin wheels?
Krav Maga TyrannosaurusFlex 6 8 yearsTrev182 (14986): The boy at my gym, he managed to "kill" 6 of the guys, but one guy was following another guy and my mate picked the wrong guy to attack first. Pretty brutal stuff!
Smolov Squat/Brad Gillingham Bench Routine WinnersNeverQuit 19 8 yearscoolguy1993 (13237): I've said this before but you're hella strong!
eating disorder? Suhjik 4 8 yearsHamer93 (9553): I had an eating disorder, messge me if you want to talk
Young lifter, any tips? wittyname 10 8 yearswittyname (13): Thanks brah, really helpful information!
Advice for 17 year old? tbright 3 8 yearstbright (1): I am 5 ft 9 and currently 10% body fat
Teen physique competitions in the UK tbright 1 8 yearstbright (1): I have been looking for a Teen physique competition in the UK for a while now and I am having no luck, does anybody know of any? I am 17 years old, do I just enter the Men's class or is that a bad idea?
16 year old novice lifter brycer23 2 8 yearsKnifeHands (5569): clickable text Use this to calculate your calorie needs. Look into different programs such as Starting strength, push pull legs, phat, and Wendler 5-3-1. There are much more than those, I am just throwing out some examples. I suggest you buy the book strength training anatomy to learn what exercises do what and also there is a lot of injury prevention info in that book. I looked at your pic and your basement is perfect for a pull-up bar. Fasten...
Help a brother out with arms? TeenMonster 10 8 yearsAarronStenner (10990): Focus on Time Under Tension for arms! all kindss of gains
for lunch for build? ethandpeterson 8 8 yearswannabemuscular (33219): Just let him know you're going to try to eat more than normal and you'd appreciate some extra snack foods as well. If your mom makes dinner every night just make sure there are no leftovers. EAT UP!. Add nuts, peanut butter and jelly sandwiches, extra slices of bread when you have a sandwich. Boil up some ravioli or tortellini. They're great to eat cold, can stay in the fridge for a while, and they pack a nice macro punch. There are a lot...
Biceps 100% natural ashleigh_fischer Jump to first page59Jump to last page 8 yearsFiremanSi (42408): This forum has been AMAZING to me, so i'd suggest backing down and just understanding people here are actually trying to help. Even I had a run-in with @ek when i start and got defensive about my own beliefs... UNTIL i realised the dude is seriously SMART, full of knowlege and very willing to help and correct. It's hard to show sarcasm, jokin and playful humour on this as its ONLY TXT, so unless u state otherwise ur statements are open to...
PHAT Modification Pahaver 29 8 yearsAverageJoe (4510): we've lost a man on Nogainsland
kids and lifting cassious 13 8 yearsjmill (100): Yeah and some light weights. She will enjoy it more than just bodyweight stuff on its own plus she can get a grasp on the form for different exercises.
workout programs KingLeonidasXIV 4 8 yearsAverageJoe (4510): upper lower or push pull nothing else
Workout Intensity KingLeonidasXIV 5 8 yearstamere01 (7126): Up the weight Lower rest time slower tempo on your lifts
Pre-Workout Not Working :/ C4 JoelStreet 11 8 yearsjack5083 (1): Massthetics – If Craze is your favorite you might want to buy up as much as possible. Not sure if you were aware but rumor has it that a banned ingredient was tied to some molecules giving the effect that everybody loves and think it comes from dendrobium. Stuff I have recently read says the new stuff does not work like the older stuff does. Not sure if any of this is true because I have never taken craze. I go for more of the pump type pwo...
Time to get srs. Time to bulk(log) Hamer93 Jump to first page164Jump to last page 8 yearscoolguy1993 (13237): It is, your doing a really impressive thing and you should be proud of the gains your making. Your defying genetics and saying "fuck you nature I want to be fucking huge!" I think you'll go far. Also your shoulders are scary strong, I use like 16kg dbs at best haha
Cutting Diet AffeGund 23 8 yearsjaggernaut1988 (1): thanks. everyone is different. that is the whole challenge.
WinnersNeverQuit is cutting WinnersNeverQuit Jump to first page74Jump to last page 8 yearsWinnersNeverQuit (10311): Really want to get started on my new routine now, but have to wait til Monday... Bloody annoying, my new diets going well so far, enjoying being able to eat more so I feel a little more full now; feel a litte but more energetic as well after cutting a lot of sugary foods etc out of my diet as well. On another note just got a second job as a lifeguard nowand I'm also only 2-3 weeks away from finishing my gym instructors course, and have nearly...
18 Year Old Natural Bodybuilder(6 weeks out) fitnessdudes 16 8 yearsMassthetics (364): @fitnessdudes gjdm shredded
Dieting and teenagers Tritons 4 8 years4real (3319): Your 18... I dont think this growth stunt really counts for you.
heightgrow plus system* MintyZyzz 7 8 yearsGStarRaw (1441): I dunno mate, wouldn't mess with your body like that, that's pretty insane.
3 Year Progress KalletSc 6 8 yearsKalletSc (607): Thanks guys! Can't wait to see what the fourth year pic will bring..
getting a part of the community leanr0x 20 8 yearsTyrannosaurusFlex (2641): Keep telling yourself that buddy
Simple yes/no barbellbunny 15 8 yearsalexmuller (5452): Great advice from everybody that replied. Take it slow, that way you can carefully monitor your changes, and you won't have such bad cravings to cheat of binge. Do cardio only a few times a week, you can always increase it down the line.
What supps. would you recommend for me? 16yr AestheticGabriel 20 8 yearsMassthetics (364): no d bol brah
My 2 new videos! MarcoR93 14 8 yearssamirsaleh (1957): @Danimal_88 hahaaaa
Should I use fat shredding supps? LiftLife 16 8 yearsIrishGymSheep (10554): Personally I wouldn't be afraid of a little hunger. Tough it out son.
How is this Push/Pull/Legs? Ampedlift 12 8 yearspandasashi (3859): leg day is way to small in my opinion... also some more rear delt stuff would be great, try face pulls on your pull days. great exercise! also try varying the height/angle of the pull...i do 3 varieties on my pull day (2 sets each...from the floor up to over ur head, arms extended then slightly below head level to ur eyes, then slightly above head level down to ur chin/neck)
New to macros Elliott 1 8 yearsElliott (1): Hi guys im new to all this macro stuff so could do with some advice. Im 19 years old and have been training for around 4 years now. I have never really bothered with counting calories etc due to my age i felt it was unhealthy to build such a relationship with food, so just started to eat as healthy as i could. Getting older and more determined for better gains iv decided to try IIFYM and tighten up my diet. I train 5 times a week with weights...
Routine SleepEatRepeat 15 8 yearsSleepEatRepeat (22): @adam82a 1 is 6 days a week Chest tricep shoulders Back bicep Legs abs Repeat So sun-fri and sat is rest. 2 is 4 days rest repeat Chest triceps Back bicep Shoulders Legs abs Sun-wed thurSday rest repeat
Muscle Building Home Workout? djbyrne 2 8 yearsSwoleAnimal (5971): If he has enough plates and dumbbells I suppose he could do everything he needed to do to have a complete workout. Just tell him to bench, deadlift, squat and throw in some curls for the girls.
Weight loss diet Gios 8 8 yearsMonster81 (1678): GTFO fucktards.
Help a beginner out! (Mass gaining) Gilza95 3 8 yearsFiremanSi (42408): Caloric surplus... end of.
Supplement that helps GAIN WEIGHT N93 9 8 yearsN93 (1): @samirsaleh alright thanks
WinnersNeverQuit progress log WinnersNeverQuit Jump to first page196Jump to last page 8 yearsWinnersNeverQuit (10311): Only on sundays ;)haha
Best endurance pre-workout? Pumba_16 12 8 yearsnicholascollins (103): assault is pretty good for me. I've been using Amino energy by optimum nutrition lately and it's worked really well! C4 worked well, but i'm usually training for about 2 hours myself and it fades out when i'm almost done
5'4 and 130 weight looking to get more rippe Runningaway95 20 8 yearsBroschette (127): @Runningaway95 get most of my carbs from oatmeal. Someone our size can put in half the work cause we fill out a lot easier then taller people, it doesnt take long to see some good gains
Effective way to lose belly fat Runningaway95 21 8 yearsKOKOROKO (559): LIFT TRAIN EAT REST REPEAT
Rebuilding Myself: log djbyrne Jump to first page32Jump to last page 8 yearscoolguy1993 (13237): Glad your getting more organised,happy and enjoying it now! Keep working hard and don't feel down when things seem shit!
Cutting log Enzaaani 2 8 yearsNoLimitz (106): ??? Wheres updates
Very small, want to bulk up Renots024young 13 8 yearsPrados (1): I know what are you through right now because I was in your same situation man, also training boxing, as thin as shit. Join to a gym or choose a boxing gym with good equipment to train correctly. I recommend you to workout 3\4 days max. at the gym, 4 excercices for big muscles such as chest and quads with no more than 8 reps. Eat as much as you can, try to complete 5 meals a day, if you are struggling to reach those meals, have some...
Beginner dale1 12 8 yearsPrados (1): Dale1, I for some reason like to train during the morning, I never train after 6 pm, this is because i'm tired of all the effort I use during the day, when bulking I prefer to train during the morning, this helps me to lift more weight and gives me motivation to train harder. I prefer it also cause I control better my food intake.
Marco Romano - Booom! MarcoR93 10 8 yearsMarcoR93 (13): Thanks Thor! Check my new video!
Cardio advise for Rugby player? DuncanLifts 2 8 yearsys1337 (22): hi i play rugby i play wither number 6, centre or wing, and the most demanding for me is centre, a lot of running and a lot of tackling, you should train explosiveness by sprint work,squats etc.., and regarding your cardiovascular fitness, well i know it sucks but the only way to train it is to run, run for about 30mins and try to beat your mark every week or so, i think that you should do cardio after weights but better on sepparate days...
My Body: Figure or Bikini? (Re-Done) xfitnessjunkiex 6 8 yearseknight (58109): IMO, you don't seem to have the muscle mass to compete in figure yet, but it's hard to tell for certain before you diet down. -3X
My Body: Figure or Bikini? xfitnessjunkiex 5 8 yearskaitjens (1729): @the1 Your gf's transformation is AWESOME! Wow!!
End of growth? Archdacko 15 8 yearsAKK (1998): 5'11 to 6'2 perfect heigth range.
EasterSale on the most Aesthetic tees going? AlphaAesthetics 10 8 yearsG3NGHIS (8532): Etsy - Searched bodybuilding I like your entrepreneurial spirit, but I am more likely to support friends or independent artists. Skullay has a new shirt out that I am waiting to get (Its 30 but he is one of my favorite people on here) and really awesome designs. Go look at the Etsy page and how awesome some of these shirts art Northcoast Bodybuilding Championship, Gym Ratz Got some serious competition.
Staying Motivated Broschette Jump to first page35Jump to last page 8 yearsstinkydiver36 (1861):
Progress Momo_shwag 8 8 yearseknight (58109): Bribery reps to motivate this to happen! -3X
Should i start Layne Nortons PHAT routine? Whitewalls 25 8 yearsKnifeHands (5569): I love Cholula sauce. That is all, carry on.
18 Year Old Bodybuilder Progress Motivation gelliott7 5 8 yearstarotale (433): fuuuuuuuuck. can't imagine the effort, research, and blood and sweat to achieve that. props to you good man
busy! 2 days to work out. what to do ? AdR1aN43 7 8 yearstyguy (394): cue all the hardos who say "surely you can go more than 2x per week!"
fish oil KingLeonidasXIV 6 8 yearsSeanHeath (1): Great post ... and article spot on about Omega 6, I have no idea why it is sold at all, we're all overloaded on it and taking more is pure poison.
Not sure what to do KingLeonidasXIV 7 8 yearsajones46 (11701): One of the Ninja Turtles?
Replacing Leg press w/ Squats? Ampedlift 12 8 yearsjonrivs49 (3001): Squat is way better.. Its helps you gain more strength and stability. Help you focus on good form and balance. And also helps core strength. Your doing Upper/lower kind of routine. But you can try to substitute lower exercise from PHAT legs day. Layne's main reason why he created phat because of lack of legs. So Phat program might help you build legs.. Just a suggestion.
Refining workout Need help hotborad 27 8 yearshotborad (34): Well the lift isn't a behind back shrug you lift the bar all the way up to the lower part of your Abs if looking in mirror/(essentially a few inches bellow the start of your Latissimus Dorsi which you can't see). Essentially a behind the back upright row or (reverse upright row). Natural who cares its working muscles in a unique way causing them to grow. Therefore growing a unique muscle set. Thread about workout ...
new member Dan_Hollyoak93 Jump to first page32Jump to last page 8 yearsDan_Hollyoak93 (28): Awesome see you there
need advice, please help ! KingLeonidasXIV 3 8 yearsNeverbackdown19 (183): Definitely time for a bulk bro! At least a shorter cut to get you down to a more aesthletic comfortable size! IF you think that you're getting too big (the bad way) than go for it! Start decreasing your calories slightly (300-500) and you'll start to see some of your abs come back and your waist tightening up. Remember, you can only put on so much size in a years time for example. your body needs a break, clean it up and start over, this time...
Lifting for Modelling Ampedlift 21 8 yearsDanimal_88 (9761): Except for calves, my friends with naturally big calves never train them and they stay huge so i hate them for it when Im training calves twice a week lol
exercise plan and nutrition for beginners Luke2607 2 8 yearsSwoleAnimal (5971): Here is all you need to know for the moment. 1. Eat 3000 calories. 2. Each meal should contain a balance of protein, carbs, fats 3. Fiber atleast 30g daily 4. Do a fullbody routine 3 days a week; here is your plan: Bench Press x3 sets Deadlift x3 sets Squat x3 sets Overhead press x3 sets 5. Don't forget to eat. 6. Profit.
I pretty much need all round advice Luke2607 16 8 yearsBaggy (925): Damn I wish I had your height you lanky fuck! Eating around 3000 cals on a 50/30/20 split will feel hard at first, but keep at it and it will get easier.
Cutting help needed! nastybeast 5 8 yearsnastybeast (31): Ok thx alot monster u basically answered to all my QNS :)
New Gym Routine, Help please! Broschette 9 8 yearsDanimal_88 (9761): No need to train biceps twice a week, if you are not trainging other muscle groups twice a week. Need to add some horizontal rowing to your routine to prevent shoulder injuries down the line.
Road to 8% Bodyfat with Kahlil - Motivate. Kahlilfitness Jump to first page35Jump to last page 8 yearsDirkenhiemer (12157): Great progress man! Keep it up!
Year and half transformation (quick photos) kospel 8 8 yearskospel (199): LOl it's never over because I love this lifestyle more than beer and partying :P I used to work out by responsibility, now I have to take a day off once a week by same reason. What comes to cutting I am doing it at the moment. I believe in cardio but IMO it's all about IIFYM. However cardio is a good tool and walking 45min per day also relaxes me well (Allows me to eat 200 calories more so I can have a bit something good during the...
ripped abs for teen ethandpeterson 19 8 yearsLacedaemon (3481): Kneel before us gods of Simplyshredded or we will crush your gods and bring them to our city step
Yet another PHAT thread.. Corkey 2 8 yearsleokozian (250): Check out Layne Nortons article on SS. Its very descriptive and helpful.
GAINZ 4real 23 8 yearsLinus (154): I suggest not to worry about body fat %. Go for a visual goal instead. Just guessing someones body fat brings you no closer to any kind of truth tbh
Advice on my workout OvrBeinASknyKent 10 8 yearsEthan (1): Eat
Cut the fat? wannabebigman 19 8 yearsLinus (154): Keep up the good work then :)
Workout program? PP_R 8 8 yearsLinus (154): When you cut, you can't build any muscle. So sticking to the workout program that gave you the muscle in the first place is almost always the best solution. Most important factor to keeping muscle while cutting is to maintain intensity (weight on the bar) You can cut volume and frequency by 2/3:ds to help recovery for handling those heavy weights. Basically do anything you can to keep weight on the bar. When you decide to bulk again, I...
Please help, i'm stuck KingLeonidasXIV 7 8 yearsLinus (154): Everyones genetics are different. All you can do is workout each bodypart with progressive overload 3 times per week and eat in a calorie surplus. If you want to make sure your program is not failing you, try this out: It can make all the difference.
About to cut for the first time. PP_R 25 8 yearsFiremanSi (42408): Currently removed training to Failure as i got caught up in this attribute for too long. Always thought u had to train this way in every set and never treated it as a training tool. Without it now i do progress every week, thats the goal, never the same workout. On a bulk at the moment and plan to cut for June, July, August. Stats: 6"3.5' 194.5lbs 15% BF Cover Pic is me about 3weeks ago, still pretty much the same. :)
LEAN! Gonnabemuscular 5 8 yearsCannonball (6283): What makes you say you're an ectomorph?
How to track my Macro easily Broschette 12 8 yearsHighdeas (1635): lol love it
Please help macros/calories 4real 1 8 years4real (3319): Hey guys. Using online calculators my maintenance is 2000 cal personally id say its a bit higher could you guys help confirm this Bulk 300c/125p/55f. 200 cal surplus Cut. 138c/150p/50f 400 cal deficit. My stats are age 14 wieght 125 pounds hieght 166cm full body split 3x a week body fat ~12 and advice is greatly appriciated
Losing weight Noorski135 21 8 yearsTexasFight78 (58): Congrats on getting started you won't regret it! Just do yourself a favor and remember that changes take time & be patient. Consistency is key. Best of luck!!
Benchpress PR Markovich 3 8 yearsMarkovich (595): Thanks ;) also used some wood boards to stop the bar a bit under 10 cm from my chest, got 4-5 reps with 85 too :D
I need some diet advice for my training! Kasperpv 7 8 yearsNorIda (46958): No problemo dude.
lagging arms/chest KingLeonidasXIV 18 8 yearspandasashi (3859): no dumbell work? no skullcrushers? i dont care about a huge pump, im not there to look good in my cutoff, im usually covered anyways. no exercise will make you more full/wide/"3D"...thats genetics' job to determine. i kill my arms every arm day and they are by far one of my strong points, i dont need to try a less effective workout
timeline of my progress-give me advice haydondb 3 8 yearsWinnersNeverQuit (10311): You may train legs but with stats like that it doesn't appear near the same intensity or frequency of your upper body, upper body's coming on nicely though
Teen Progression mrealfitness 11 8 yearsWinnersNeverQuit (10311): Good work man, but your delts lack somewhat compared to your arms
18 years old/125kg SQUAT/320 kg LEG PRESS PaBloS94 7 8 yearscardinal (6175): Keep an eye out for your lower back arch. If you look at your squat your lower back and pelvis curl under as you reach the bottom of the lift. It means you're essentially compressing the spine. This will lead to injury so it's best to correct it now. Focus on sitting back into the squat and breaking with the hips and knees simultaneously. If needed, do box squats till form is corrected. Keep at it and you'll be at 200 kg by the time you're 20...
179cm, 69kg having hard time gaining weight. David94 9 8 yearsThedude67 (3088): Pics...
Lean log! BRANDON_12 8 8 yearsBRANDON_12 (1528): Have to stop working out for a while because of my arm and baseball. My arm gets really tight when wokring out and throwing... hopefully i wont lose any muscle.
What workout program would you recommend? PP_R 13 8 yearsX_Ross (16): Thats probably your best bet.
5x5 with front squats ionatan 9 8 yearsJezza_91 (1315): @SRorhrbac0808 Im just annoying you now lol. I will stop :( To be honest i misread it. Late night beer goggles lol cant save me now.
Muscle Gaining advice? joe12345 2 8 yearsIn4gainZ (454): Do phat, eat big , get to NHL ;)
Crohns. Supplements, Diet, and Workout. Broschette 5 8 yearsBroschette (127): Thanks guys, I'll definitely ask my Gastroenterologist next time I am at the doctor, appreciate the feedback.
Cut or Bulk? JessieP 8 8 yearsJessieP (1): @mikew thats great thank you
Grocery List dan8artley 9 8 yearsMarkovich (595): Chicken, all kinds of vegetables (frozen mix), cans of tuna and turkey, oat meal, peanut butter, oranges or mango's That's pretty much everything I buy myself. my mom also buy a lot of different food, but I always make sure I have most of the thing up on my list =)
What's going on with my weight gain? Shezza94 5 8 yearstamere01 (7126): Do you eat more on the last 4 days? And like everyone says you shouldnt weigh yourself every day that shit would drive me nuts. Do any of you guys know how drasticly carbs effect water retention/ wight flactuations? Like if the day before weighing yourself you consume 50g carbs more then last week?
My clean bulking diet 6 times a week,advice? ering95 12 8 yearseknight (58109): The BMR you have listed is if you never get out of bed. You need to factor in your activity level. Just use this calculator: -3X
how can i start up with a gym routine plan ? myfabolouslife 5 8 yearsdollar786 (169): Fix your nutrition go on a 3 day split I recomend you am sort of in the similiar situatioun I think once you go to the gym and find what works for you you should be getting some gains.
healthy foods ethandpeterson 3 8 yearsdollar786 (169): I mostly eat rice potatoe for carbs and lean beef stake and eggs chicken for protein and peunuts for fibre
Are These Goals Reasonable in 4Months? KalletSc 8 8 yearsMillennium1 (586): Aggressive but reasonable.
Good starting lifts?? Crod1624 9 8 yearsMassthetics (364): should go bench squat then deadlift in terms of strength
help getting big JH123 4 8 yearsdavid12345676 (8566): deff upload pictures bro! dont forget das wheels though :O
how to get ripped? ethandpeterson 26 8 yearsDannyW (13): start doing deadlifts and fucking squats ..i was in your position two years ago...same age and height.......start training LEGS!!!!!! thats how you get you wanna be cut and be weak or strong and husky??? cut and weak will get you fucked up ina fight
back gain, W0gsLife 7 8 yearsAverageJoe (4510): start with a few sets of straight arm lat pull downs -heavy deadlifts -bent over rows -one arm db rows -lat pull downs -face pulls -chin ups and shits
How to get started? murphz 7 8 yearsjonrivs49 (3001): First is to set your goals. what do you want to look like. Research nutrition & macro calculation(this will help you a lot), research HIIT, Get a program that suits you. There is a female thread in this forum where you can get what you need. After having a program dont stop there, ask and research why you need this exercise for this bodypart. Lastly execute them and dont make excuses. Time, patience, determination will get you there
back training after taking time off AdR1aN43 4 8 yearsAdR1aN43 (10): shoulders are fine now
17 leg pressing 535 is this good kgreene110 9 8 yearskickinchicken (8717): So you leg-pressed 535 but was squatting almost 500lbs and you are wondering if you have strong legs? Sounds like you answered your own question dude.
chest gains, W0gsLife 11 8 yearsW0gsLife (1): thanks guys, all a big help.
My Journey Begins [PICS] Road2Shredded 9 8 yearsdavid12345676 (8566): lol
cutting help DVG17 8 8 yearsDVG17 (1): Ill add HIIT today all fridays will be HIIT an legs lol. And yes from now calories will be counted, an macros will be 50/35/15
Beginner routine critique nastybeast 11 8 yearspandasashi (3859): ^not bad advice.. a beginner program also allows you to develop a good mind-muscle connection so that when you move to a more advanced program, with more advanced movements, you will know exactly where you should feel and how to do the exercise properly so ur hitting the right areas.. the only things i would change with the above (just an opinion) is switch stiff leg deads with regular deads and switch bent over rows with T-bar rows (because...
My New Detailed Bulking Plan For 2013! SamCogz 8 8 yearsJoshClewes (1): Dude just hit your macros, track with myfitnesspal and live life :)
Cutting Keiwan 15 8 yearsCodyTheClen (37): And really, im not one to eat just pizza, or potatoes, or TWINKIES (which hostess is out off business now) for that matter to prove that point! I dont want that boring of a diet... :/
Teen's Daily calorie intake? nastybeast 10 8 yearsnastybeast (31): Yea I understand all of that. Ill try my best. Thx for helping guys.
Shredded log Shredded 9 8 yearsShredded (58): Hey man! Thanks, yeah i know i should train legs 2x week, but i will do so soon, i'm just thinking atm; Ok, im starting out and i'd like to train for a month more, and then focus more on legs from there. This is because i have two training partners that i train with 4 times a week, and they're also starting out, so we agreed to wait abit with intense leg training hehe. Thanks brah, i still have trouble eating alot, its something i must get...
What should I Do next ?!![PIC] eyadkht 10 8 yearseyadkht (1): that's helped alot man thxx , and i will go for 2500 calories a day ! and in those 3 months i trained like this : i used to hit everything in one day , 4 days a week it took me 135 min to finish my exercise ! the first 2 weeks of the month i do 3 sets ,10-12 reps for each exercise the second 2 weeks 3 sets , 5-8 reps and a higher weights and so on ! is that right or i should change this routine !!
How can i take advantage? KingLeonidasXIV 6 8 yearsCannonball (6283): Most people who start threads are new to them.
training programm francomreti 2 8 yearsAarronStenner (10990): No
How do you deal with getting sick? Zny93 17 8 yearsZny93 (91): I woke up at 6am that morning otherwise I'd agree haha
IIFYM diet + advice in generall! YoBrah 7 8 yearsSwoleAnimal (5971): I believe 15 will put you into a slight bulk. 16-17 for strong bulk. I may be wrong as I heard this years ago. But yea its a loose way of calculating..
Going to try out for football DeLeon218 17 8 yearsDeLeon218 (1): thanks guys, I'm training twice a week with friends, just basic football skills. the rest of the week I'm lifting. @georgekofi thanks I'm looking at it right now.
16 y old update/progress Eddmode 4 8 yearsMarkovich (595): Your bench is more then your squat and deadlift, I don't think that is soo good. You should train your legs much harder, much more bigger muscles involved.
my clean bulking diet plan, need advice!! ering95 5 8 yearsajones46 (11701): All the tools you need are in that article. It's a little bit of work, but by no means hard. Find your baseline, add 300-500 calories and adjust your calories as your body does.
Teenage bodybuilders and lifters lucaboi29 3 8 yearsOhhLoLo (3393): lyk3 s0 3piC brO
bulking advice please! ering95 6 8 yearsZny93 (91): You have to figure out what BF% you want to be at and how big you wanna get first. You could set a short term goal to get to 75kg and say 10% BF. Yet at the same time you could want to be 95kg at 12% BF. It all depends what you want your personal goals to be.
can i use protein shakes?im 15 francomreti 14 8 yearsDukenhiemer (23939): Protein shakes are a supplement to your diet, like has already been said. Weight gain is all about calories, if you eat more than you expend you will gain weight,if you eat less, you will lose weight. The concept is simple but it is hard to put into practice! With a little dedication and research you will find that it really is simple. Most people just lack the discipline required to have a good physique.
How to make pecs primary mover in benchpress Zny93 14 8 yearsZny93 (91): Just tried doing a mock DB press with my moms 3lb. weights & focused on contracting my pecs completely while thinking of my elbows. I finally figured it out, and as posted above
Not big enough! D: Justin94 7 8 yearstamere01 (7126): @eknight I remember you mentioned you did a show? What weightclass did you enter as?
CONFUSED while bulking! ering95 3 8 yearseknight (58109): Would do cardio 2-3 times a week, 20 minutes LISS and eat enough to make up those kcals. Abs twice weekly. -3X
How to stay fit as a teen, from a teen 6pack4life 6 8 yearsshannowman (6367): Admire your enthusiasm and desire to help people, but it never hurts to learn more. Welcome man.
feck it RANIERI 5 8 yearsRANIERI (202): @mikew thanks man haha, should check my other thread i did up a whole video its much better than this @the1 cheers man check my transformation vid for better comparison :)
Lean+Bulking+Soccer[Workout Help Needed] Nodus 6 8 yearsDirkenhiemer (12157): Lift heavy weights, eat lots of food, sleep, repeat. Compound lifts: Squat Deadlift, Bench Squat some more, and some more and then some more for good measure. Eat some more food. Squat. Eat. Curls.
Teenager counting calories + DOMS SORENESS YoBrah 4 8 yearsionatan (31): Use myfitnesspal for everything you put in your mouth, except fruits and veggies. Buy an electric kitchen scale, each time you eat lets say chicken, put in on the scale, for example 200g of chicken, and then put it in myfitnesspal. If you wanna lose weight, I recommed taking your bodyweight x 12 or 13. Thats the calories you should be consuming. Do 30-45minutes of cardio 3-5 times a week. Eat 1g per lb of bodyweight of protein, the rest...
bulk or shredd?!?! ering95 10 8 yearsNJA82 (154): Any man under 70kg ( unless hes like 5'2 ) is just an ugly chick... put on some mass dude, you really havent trained long enough by the soundsof it to be worrying about cutting.
Teen Progress Log to Strength/Aesthetics chrisbshredded 16 8 yearschrisbshredded (4): DAY #9 WORKOUT Warm-up: - Built up from bar, the adding weights Strength/Hypertrophy: - 4sets, 10reps of Shoulder press (20,[35,35,32.5,32.5]kg All above 3minute rest between sets - 4sets, 8-10reps of DB Shoulder press [15, 15, 15, 15]kg - 4sets, 12reps of Front lateral raise [7.5, 7.5, 7.5, 10-7.5-5 (dropset)]kg All above 2minute rest between sets - 4sets, 20reps of Lsitups, 1min rest - 2sets max-rep sit-up, 2min rest Cool-down: N/A ...
Intro,Info,Pics GBODT Jump to first page41Jump to last page 8 yearsshannowman (6367): Fair play on getting the pics up so fast. Impressive wheels too.
Junior Bodybuilders MrJake 9 8 yearsdavid12345676 (8566): and not a leg was trained. thanks goodness the last in line at least wore pants to cover his legs haha
FIRSt Claire CLEN Cycle- help needed ASAP! Simon2012 Jump to first page70Jump to last page 8 yearsSimon2012 (7): clen <3
Help with making a traning program. Tobias0211 4 8 yearsTobias0211 (1): I do legs, but i don't have a solid program.
What else is good for my bulking diary ering95 7 8 yearsering95 (1): im sure im wanting to stick with my bulking diary atm, and get creatine and multivitamin caps how will a lean bulk work out? sorry im new to this :)
what to eat after a workout?! ering95 14 8 yearsFiremanSi (42408): I usually have it so my pre-workout meal is roughly 2hours (Can't eat to close to workout or i feel sick during cause my intensity is generally high) before my workout and consists of a Lean Protein & Slow digesting Carb (Oats,Brown Rice,Sweet potato) that kinda thing... have a protein shake with creatine post workout, then post workout meal Fast digesting Carb (White rice, White Potato, White Pasta) with again Turkey, Chicken or Tuna. ...
Other Programs After PHAT KalletSc 8 8 yearskickinchicken (8717): Push/Pull/Legs is a good set-up. Im not a fan of Max-OT. Strength went up a bit but very minimal mass gains. And very boring. And the German Volume training is awesome stuff. Why not stay with PHAT since you have gained 6 lean pounds on it and just adjust it to a push/pull/ legs routine. I do believe @skullay is on a routine like that. I was thinking about doing the same.
PHAT Hypertrophy Rep-Ranges: 8-20?! sazthetics 18 8 yearssazthetics (16): I had a similar understanding to you. I think sets up to 20 still do stimulate muscular hypertrophy, just to a lesser extent. I think Layne Norton's idea was to incorporate all rep-ranges in order to shock the muscles, not allowing them to adapt to a set rep range.
triathlon bulking/cutting maxthebeast 13 8 yearsmaxthebeast (1): cheers for that
My year transformation from being obese stevebaker 9 8 yearsSimplyHarvey (52): Wow dude, your life must be so incredibly different to before in a number of ways! Congratulations!
New To Bulking Aged 17 ering95 5 8 yearsering95 (1): what do you think is a good goal weight
overtraining calves humble_learner 12 8 yearsDukenhiemer (23939): Take everything, leave nothing.
PHAT: Auxiliary & Assistance Exercises? sazthetics 18 8 yearsDirkenhiemer (12157): Meh, I've never liked Rack Chins anyways. Perhaps I should give them a shot again. I'm getting tired of just pull ups. It just feels repetitive and pointless!
14 Year Old startin out need help? Giann4evaMirin 13 8 yearsDirkenhiemer (12157): There, fixed.
How much longer? BF% Estimate? lajoo 4 8 yearseknight (58109): "50:30:20 protein:carbs:fats" You didn't really mean this ratio right? At any rate, I'd day you're still ~6 weeks away, depending on diet and training. -3X
Yet Another PHAT and BULK Log eventheodds1 Jump to first page114Jump to last page 8 yearseventheodds1 (5644): @nastybeast Yea but I need to remind myself on hypertrophy days I m not a powerlifter lol.
p90x JamieNevin 6 8 yearsSimplyHarvey (52): What flexdec said. Your goal of being lean and ripped is not so much a function of your training as much as it is a function of your diet. The fastest way to look lean and ripped is to get aim for some newbie muscle gains, which should be significant if you train hard and eat well. Then cut down to reveal your muscle. You will look more lean and ripped from this than doing P90X!
Forearm and Wrist exercises? omrrjs 8 8 yearsAarronStenner (10990): My forearms have grown just over a half inch in the past two months from doing deads and such and also using grippera; pinch grip; static holds so on
teen taking epistain Jingo 30 8 yearsJJ3065 (6900): Shit yah. When I was a teenager the only thing I was worried about was getting my dick wet and whose parents were out of town for the weekend...not steroids. Maybe some herb.
2.5 year progression from 15 to 17 haydondb 18 8 yearsSimplyHarvey (52): Keep it up brah, no-one will touch you now!!
Terrible lower body genetics Jalale 4 8 yearsG3NGHIS (8532): Put work in and you will have results
15 Years old- 189cm 79kgs 8.9%BF JustyWilkes 5 8 yearsJustyWilkes (1): Thanks for the advise men. Sure will post some pictures soon. And yes The1 I am an extremely dedicated individual I am in school in South Africa and a play sports such as rugby and Waterpolo and I also obviously swim a lot. Got quite a large interest in the diet side of things , know quite a lot about ketoning and that shit.
Should I bulk or cut? ionatan 4 8 yearsDiaz (367): bulk.
Am I eating enough? Jedforster 9 8 yearsJJ3065 (6900): That post has got to be some kind of an SS record, right? (I speak of length)
ripped eazy2kill 6 8 yearsAverageJoe (4510): getting ripped: caloric deficit keep lifting heavy to keep your gains, but add in some cardiovascular weight training too, like a circuit. so I do a combo, like a P/P/L hybrid circuit training. for example PUSH DAY Bench press 5/3/1 Circuit 4-5x tempo 2010 incline db bench press 15 reps shoulder press 15 reps skullcrushers 15 reps push ups max 90 sec rest
Need Help! aussiedan 2 8 yearsalexmuller (5452): The main site has TONS of articles on the matter. Here is the one I used written by DR. Layne Norton.
home teen workout eazy2kill 8 8 yearseazy2kill (1): guys you rly think that with this routine i can gain some mass. Monday - Wednesday - Friday Warm up Bench Press 4 sets 8-10 reps Pull Downs 4 Sets 8-10 Military Press 4 set 8-10 Bicep Curls 4 set 8-10 Dip - to failure. Squats 4 sets 8-10 btw i eat 5 meals a day its like:eggs,whey -grilled chicken breast -fruit -mozzarela with tomatos or pasta,whey - whey
Feedback on cutting diet Jedforster 4 8 yearsLinus (154): What Ek said, it's not so much about what you eat, as how much you eat. Watch this video for a fundasion into how to chose your macros when cutting.
routine critique Ramses 4 8 yearsbrian12 (9495): I think three power days is over kill. Add two days pf hypertrophy ontop and you wont have enough time to recover. Rather do upper.lower ~ two power days then rest and then two hyp days^^
opinions of my chest workout? lucaboi29 10 9 yearsNorIda (46958): Oh, no. he's serious.
Judge My PHAT Training Routine ? FijiSotia 7 9 yearsLinus (154): I think it's highly dependent on the person. But over all I agree with lyle. This is a great 3 part series on exactly this, great read.
PHAT for 16 year old? OhhEhmJee 2 9 yearsWinnersNeverQuit (10311): Its fine
Cut or Bulk KFC 3 9 yearsshannowman (6367): Yeh, get your body fat lower than it is now before a bulk. You will add some fat as well whilst bulking and I'm guessing you don't want to do that. Better to cut below 10% then lean bulk.
Rest-Pause TheShark 14 9 yearsbrian12 (9495): So am I.. Also, I am not impressed. lol
bodybuilding + strengt, possible? OhhEhmJee 11 9 yearsNorIda (46958): But do you even lift bro?! I mean, look at your physique... You're tiny =)
Good Hypertrophy routines for natty?? Crod1624 3 9 yearsSwift (1411): whats wrong with PHAT?
Cutting Help - Wrestler JakeSharp 12 9 yearseknight (58109): @JakeSharp you're missing the point. Even if it's off by 2-3%, you're not going to lose that much fat. Your body requires a minimal amount of fat for survival. Learn to manipulate your fluids and you should be fine. IGS has advised a great source. -3X
Progress Pics feedback SirShredalot 3 9 yearsLVjack (2749): You look very lean with a decent amount of muscle. Very good physique man. I just looked up again and you say your 16? They guy in the picture is not 16... I could be wrong but that just doesnt seem quit right.
Post YOUR ROUTINE AND CritiQUE MINE!!! Crod1624 14 9 yearsCrod1624 (10): I do it in a 8 day cycle so...Pull/push/legs/Cardio rest day/Repeat
!Critique my routine please! need some help! Crod1624 2 9 yearsbrian12 (9495): So Day 1: Chest, shoulders, triceps. Day 2: All back? Day 3: Legs Adjustments I would make considering the style of training you are looking at: No bicep work? For shoulders I would rather have 4 sets of presses, and just 2 sets of lat raisers. For triceps, choose a compound movement - not push down Back: Too many exercises - I would keep deadlifts (back thinckness) and chin ups (width) and add in biceps here. Legs:...
2 year gains(inspired by zyzz) Jalale Jump to first page35Jump to last page 9 yearseknight (58109): Yes....don't mention the name Zyzz or someone much larger than you who has actually put some size on will likely look at you puzzled, ask "wtf is a zyzz?" and then eat you. He will likely look like this: -3X
New to ss, my intro MattFinan 4 9 yearsbrian12 (9495): @MattFinan Where is legs day? Don't neglect the bottom half of your body!! Routine is not very good IMO - you have an upper power day and then FIVE hypertrophy days all for upper body. Search about PHAT, or find a good upper/lower split. You should not be writing your own program - your plan is not proportionate. :) Diet wise - its all about calories and macro's. If you wanna bulk a bit then eat above maintenance, cut = eat below...
Girl - Diet Advice? rex18 7 9 yearsrex18 (1): @Zyzzst I'll have to take a better look at it. That and I have to figure out a decent weight routine
Aspiring Physique Competitor/Model. KalletSc 19 9 yearsKalletSc (607): My legs aren't like twigs, but I'll admit they aren't the most impressive. My calves are tiny but my quads are decent. I hit them twice a week though. I squat about 3 plates and deadliest about 405 so I am not too bad at it. I'll get a pic up.
To all those who train a muscle 2x a week Jordan336 9 9 yearsAKK (1998): cycle intensity. I recently just went to a three day a week rotating schedule due to competing in video games again and Man its nice. enjoying three day a week.
im so confused Need someones help "newbie" Helo 6 9 yearsAarronStenner (10990): @NorIda thanks for the evidence. I was to lazy to search haha
Does lifting prevent growth? Archdacko 15 9 yearsadam82a (3100): I found this after a quick search: Strength training programs do not seem to adversely affect linear growth and do not seem to have any long-term detrimental effect on cardiovascular health.
Recommended Sups FijiSotia 10 9 yearsG3NGHIS (8532): The Blood of those you have personally crushed Consume their souls through the Quickening YA KNOW
Seeing gains after 16? nastybeast 5 9 yearsnastybeast (31): Yea I'm not. Just a side question; did u grow taller after u lifted? I understtand the fact that it's just a myth. But it's still holding me back in a way from going real heavy.
Why am I not like others at school! Helo 4 9 yearsdavid12345676 (8566): tl;dr post pictures for more help
popped my post-exercise throw up cherry Peter 3 9 yearsdavid12345676 (8566): welcome to the club, my first pwo puke was in the parking lot after i walked out from a back workout. this was the same day i wrecked my sportbike on the way to school... i think that had something to do with it, i was pretty rattled up but i said fuck taking a day off
how do u get bigger + more athletic?? Popeye25 26 9 yearsMazz (573): PLYOS. That and what many of these guys said with regular strength training and a calorie surplus. Plyos burn crazy amounts of calories so your going to have to eat a ton. I can honestly say at 28 years old, I am the best I've ever been athletically and it's all due to plyos. I can dunk on a pro sized hoop (with a womans ball, lol) for the first time in my life. It makes you so much quicker and faster its insane, now when I play something like...
Need a new Routine bigloufsu 29 9 yearsZyzzst (4486): @TheBangBus it was crazy beginner gains....if i showed you before and after pics you would be like wtf happened hahaha, i wish i had a camera cuz the only pics i have are on paper...not digital
Food Diet hassa 7 9 yearslift4life (595): IIFYM= IF IT FITS YOUR MACROS heres the link have a read clickable text
How to bulk hassa 10 9 yearsMac_Pac (1): how do i determine my maintenace level
need help bulking chesty 11 9 yearschesty (1): I'm to obssesed with wanting a sick body haha
Thoughts on new routine/split? YoBrah 4 9 yearscardinal (6175): Agree with the above. I'm 5ft 8 and weigh just above 72kg. I'm around 10% body fat and have a 29" waist (actual waist measurement not where you wear your jeans). You're significantly taller than me and only weight 2kg more. If you look at my pictures too you can see that I'm not all that jacked. I'm a strength trainer so size comes as a second if not third priority to me. My point is at that weight you shouldn't need to cut. I know...
Supplement Help DodgeCummins 6 9 yearsDodgeCummins (10): Okay thanks for the advice, and yes most of the advice i receive is from people who are my age and have a supplement stack that looks like a medicine cabinet (which i thought looked like overkill) so thanks again, nice to get advice from someone who knows what they are talking about.
This kid is strong!! Dukenhiemer 29 9 yearsjohon6 (1393): ^^^^^^^^ ahahahaha, i lol'd AGAIN ! people at work wonder why i'm laughing at my laptop !
Waleed's Lean bulk/Phat log waleed19 3 9 yearswaleed19 (4): Day 1: Upper Body Power Day •Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps •Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps •Auxiliary Pulling movement: Rack chins - Need something different? Barbell shrugs - 2 sets 2 sets of 6-10 reps •Pressing Power Movement: Flat barbell bench press 3 sets of 3-5 reps •Assistance pressing movement: Weighted dips 2 sets of 6-10 reps •Auxiliary...
Indian cutting diet plan? YoBrah 4 9 yearsWinnersNeverQuit (10311): Any kind of meat really, milk, cottage cheese, fish
which muscles do i need to workon? hotborad 4 9 yearshotborad (34): yeah my legs look okay but they are hairy as shit so you cant really see the muscles very well. And thanks for the advice.
What would be the effect of...? BossasaursRex 2 9 yearsbelowme (477): Not a damn thing. Your GH is high at 17 and just rehab the injury and take it easy.
Low bodyfat enough to start a clean bulk? RageBoy 20 9 yearsRageBoy (7): Thanks, this was really the answer i was looking for. Gotta pull my self together. Well i read all time, but it is so much stuff, that you get confused Thanks everyone! Lol, feeling like a idiot now Got everthing ready now
Weight Gain December7 6 9 yearsSolomon55 (1): For weight gain, you need to eat more calories than you utilize and for that reason, a new diet plan including foodstuffs that help in increasing weight are essential. Your weight gain diet plan need to include nutritious and healthy items rather than food containing unsaturated fats, which can make you obese. Take a look at weight gain chart and see if this makes it possible to.
How to make arm cuts deeper. hotborad 7 9 yearstwombles62 (22): Steady bulk. Face it, at 139lbs you are still pretty small. Dont waste time cutting as you're already at a low enough body fat to look good. Don't muck around, add muscle mass everywhere. When you get to 180 then reassess. Good luck.
Minor in Possession in vehicle. NoLimitz 3 9 yearsNoLimitz (106): Damn! Well this is my first, but i wonder how expensive his lawyer was... And was he in california by chance?
Seeing as its chest day... Massthetics Jump to first page31Jump to last page 9 yearsMassthetics (364): @IrishGymSheep pray explain.
Do you think my workout is okay? Advice pls. omarpogi43 12 9 yearsPoncho (4): Few things i would change: Tuesday: upright rows aren't a back exercise, they are mainly used for shoulders. Also, add a vertical movement such as lat pulldowns or pullups. Thursday: arnold press, shoulder press and military press at the same day?? thats 12 sets of pretty much the same movement, pick one of them and add lateral raises and rear delt flyes. GL with your training! :)
MAKE MORE GAINS!! ashvinmuthumala 2 9 yearsigg (2626): eat more. simple.
Steroids - The view of a medical user 10pscor 15 9 yearscassious (2926): They could have tobacco in pharmacies and anyone born before 2000 would need a prescription to buy it, and at an amount so that they cant sell it to others. But then the problem arises from organised crime... youd get cunts growing and selling it.
what should i do with my lilbro.. Jelet 29 9 yearsMarkovich (595): Bodyweight exercices and/or MMA would be best I think.
How long would it take to get each of these? Numbreh 7 9 yearsZyzzst (4486): You can look like marc fitt without doing anything....just eat 1000 calories less than maintenance cuz hes a skinny bitch and i would never want to look like him
16y/o pics Eddmode 12 9 yearsSRorhrbac0808 (47098): HAM RAGE
16 y old progress Eddmode 3 9 yearsEddmode (1): clickable text
Running/ Cardio help? Numbreh 12 9 yearsFuturevision (142): There is a 4 in 7 chance of receiving the baldness gene, onset of hair loss sometimes begins as early as the end of puberty, and is mostly genetically determined. There are no research about cardio making you bald, so keep running and have fun man :)
WinnersNeverQuit the1 8 9 yearsWinnersNeverQuit (10311): plus this has also given me a wider range of subjects to choose from at uni, as seeing the work that people in the hospitals do has made me actually want to do something beneficial to other people for a job so thinking of studying physiotherapy at uni next year instead of nutrition :P
career choice Popeye25 23 9 yearseknight (58109): @pcamp607 LOL, didn't realize you were here in the US. My wife's a pharamcist. -3X
Estimate my BF% Donovan95 6 9 yearsDonovan95 (10): That will only give you the MM, you still need the calculator?
15 Year old Intermediate Vinncin1 3 9 yearsThor (5028): You've got a decent amount of muscle mass for 15, keep it up. Your test levels start to peak at ~21, so you've got your best gains ahead of you.
no free time. what 3 day split would u do? Popeye25 9 9 yearsMrMailliw (4494): Protein synthesis in a worked muscle is raised greatly for 72 hours max (first 48 is raised most significantly) so unless you are a very advance lifter, for naturals it is always better to hit every muscle twice a week. Otherwise your chest (for example) is just sat there for about 4 days when you could be hitting it again, making the most of your time.
How can i maintain my physique? omarpogi43 4 9 yearsomarpogi43 (4): thanks. Good advice
calorie maintanence nastybeast 3 9 yearsbrian12 (9495): Multiply lbs by 14~16 for maintenance. Multiply by 15 and use that as a starting point
How is my diet? RageBoy Jump to first page39Jump to last page 9 yearsRageBoy (7): Aight guys, how is my goals? Slowly cutting down to 12 bodyfat from 14, probarly in 1 month?, then slowly increase calories from 2000 to 2200, then next week, i will eat 2500 calories, and see if i slowly starts to gain around 0.5 pounds a week. then slowly bulk to next summer.
Opinion on my back workout Massthetics 11 9 yearsAustralianOak (1504): I would: -Take out romanian deadlifts and add in real ones - Add in cable row or T-bar row - I prefer lower reps for back - but thats just me -AA p.s one arm rows are not isolation biceps and forearms are used.
Cutting - Male Breast Reduction & Belly Flab shredboy 3 9 yearseventheodds1 (5644): Abs are made in the kitchen not gym.
How to go from a cut to a bulk? RageBoy 13 9 yearstarotale (433): rice and pasta for bulking: packs shit ton of carbs and calories in so little serving. 1/4 cup of brown rice is 150 cal. imagine 1 cup= 600 cal. crazy
The Double Split jamsoolee 16 9 yearsCannonball (6283): low rest means less deep tissue damage because the sets wont be as big, if you know what I mean that means you can tolerate a bigger volume because of bigger intensity (I know that intensity usually actually describe how "big" a set is, but thats not how jamsoolee used it so)
Help me get Fit, Strong and Healthy! wantstogetbig 16 9 yearswantstogetbig (7): Thanks guys, been meaning to get back here earlier but I've improved my diet drastically. Eating healthy and lifting every day. eg today is legs/lower chest day 4 sets of weighted squats 8-10 reps 3 sets of weighted lunges 8-10 3 sets of crunches 8-10 3 sets of leg raise crunches 8-10 I'll get a gym membership eventually, just want to put on a little mass first :P
Clean bulk? RageBoy 16 9 yearsalexmuller (5452): I read this article a while back on milk, dont know how credible it can be though. I dont dink milk at all as I am slightly lactose intolerant and it makes me feel bloated and uncomfortable. But check it out for yourself.
Bulk Progress KalletSc 9 9 yearsKalletSc (607): Thanks man!
Thoughts on my cutting diet? kind of ckd andy17 5 9 yearsandy17 (1): Yeah sorry i forgot to note that inwas gonna start doing the depletion workout and carb up day within the next fortnight!
Introduce Myself/Progress/Goals Chris52 3 9 yearslift4life (595): welcome to the forums man, to upload photos you must first upload them into photobucket and link it from there into here a hassel yes but thats the only way..
3 day split help Ttime21 1 9 yearsTtime21 (679): So im getting my kid cousin in the weight room and doing workouts for basketball. Monday Wednesday friday mornings are what we have worked out for right now and we have about an hour and half to lift and get some drills in. So what im thinking is having him start with the westside for skinny bastards routine clickable text then do some box jumps, and quickness drills, ball handling and then some shooting drills. any advice either...
bro talk/ gym talk/ and bad advice lukecorney 6 9 yearsMrMailliw (4494): You will learn quickly that some people on here get super butt hurt if you question their broscience ways.
help needed! nastybeast 7 9 yearsnastybeast (31): can anyone help me calculate a rough estimate of how much calories i should be taking if im bulking? i would like to do a lean bulk
Cutting/ECA help BigZ989 9 9 yearsmaeishoj (1): Hey Guys, I wanted to get a ECA Stack, where can I buy it?
Lean muscle mass and losing fat ionatan 3 9 yearsHnando (10): ^this
Persiperation, sweat - We're talking SATAN. DavidP94 13 9 yearsChristf (2910): I sweat constantly no matter what temperature it is...Sitting on my chair with the fan going and my back is soaked. I fucking hate it man, I feel your pain.
LEGS DAY RANIERI 11 9 yearsAKK (1998): the lumbar will round significantly more in a stiff leg deadlift, than a Goodmorning. Pullthroughs, RDL's, back raises, glute ham raises, lying hamstring curls?, Good mornings. Also RDL's are meant to be done with a overhand grip and the bar never leaves your body You should do less quad stuff and do more hamstring since you want to be hamstring strong not quad strong, you probably do way too much quad dominant work. ...
I'm obese. addy 22 9 yearsFLfitgurl89 (1): I think it's awesome that you've decided to be proactive about your health at such a young age! If only my clients had the same mentality!! Start with simple and effective changes like eating whole clean foods. Anything fresh and nothing from a can or pre-packaged. That alone will make a HUGE difference. And start eating your meals every 2-4 hours. Do simple cardio, just walking 30 min every day and you would see a difference. There are SO many...
Starting my first bulk. RageBoy Jump to first page36Jump to last page 9 yearsRageBoy (7): Thanks, just finished my first day with cutting today, finally feeling great about my self again, hoping to reach 10 bodyfat in two months, 14 bodyfat right now, is it realistic to hit 10 bodyfat, losing 1 kg a week, with an good diet
Progress Pics - Good for 17? SirShredalot 15 9 yearsbrian12 (9495): Hahaha.. @SirShredalot I feel bad for you if you did indeed intend to write GOOD and not GOD. :)
Bulking Help? % of food intakes hotborad Jump to first page35Jump to last page 9 yearshotborad (34): got you btw thanks one of the most helpful people on this thread thanks
Future Bodybuilder 19 y/o dexxflex 7 9 yearssohail92 (271): poor form is poor
Whey Protein nastybeast 8 9 yearseknight (58109): I mean that you need to start eating more and if you find that hard to do, you're going to at some point just have to bite the bullet and either learn to eat slightly larger portions or eat more frequently. -EK
Dont know if this is a good idea? repping Numbreh 6 9 yearsEminentChill (49): I mean... it won't hurt you. You probably won't make many strength/size gains if thats ALL you do though. I'd say you need to challenge yourself with some heavier weights that will allow you to get like 8-12 reps. Use "repping out" as a technique to create muscle confusion once in a while. Remember, you may burn more calories AT THE TIME if you're repping out and keeping your heart rate up, but by building a muscular physique you...
Best Supplement? SirShredalot 11 9 yearsEminentChill (49): @Swayz87 All in good time young padawan. All in good time.
2 year transforamtion deffler 9 9 yearsAKK (1998): keep workin at it.
Lifting weights & growth nastyraccoon 7 9 yearsWaxyLizard (756): Alot of guys didn't grow fully until they were 16-17 but it's something that none of us can tell you with knowing with confidence as so many variables are responsible.
Progress Update w/ Pics rklohe 17 9 yearslift4life (595): @rklohe i also forgot to add that you should also stay away from any soy products such as soy milk etc.. as soy is know to increase estrogen levels within the body and disrupt the normal hormone level therefore resulting in man boob/gyno, there was a case that a man had consumed allot of soy protein is his main source of protein and had developed breasts. also he said that it MIGHT go away when you turn to the age of 20/21 so theres not a 100%...
How much should i bulk??? hotborad 7 9 yearshotborad (34): @brian12 thanks man i will do that.
Workout Schedule help/ Cutting 17yr old hotborad 13 9 yearsTheBangBus (706): good god, set a goal... try for something that wont make you mistaken for a small girl i dunno 160lbs?? is more then achievable.... its up to you google your height and diff weights and go from there
College, Drinking, and Lifting. KalletSc 29 9 yearsKalletSc (607): Haha thanks dirk. People are usually surprised im only 165..most people guess i am 175-180. Like when I stood next to scott herman at the Arnolds we were about the same size. I guess my legs are small, but theyre still ok. AKK i totally understand and liked that post. Its true, sometimes i put my aesthetics goals over everything. When i really sit back and think about it..i am young. I turn 19 in a month. I have time to enjoy life as a teen and...
New here. Short Introduction =) drakonnan 25 9 yearsdrakonnan (100): Hahaha that was my picture when i was 56kg last year man! I'll post up my current picture where i'm at 77kg when i get home! Tell me what you all think alright! :)
Cut to 8-10% BF, ectomorph ionatan 7 9 yearsPittMuscle (1896): I won't =(
SHREDDING BEYOND MEER MORTALS Dragonian Jump to first page214Jump to last page 9 yearsxlGrimlx (94): Damn good work no homo....
What do you reckon of this diet? YoBrah 8 9 yearsSwayz87 (9039): @eknight Sooooo Tech..Pussy is a Snack!!! Hells yes I love me some Snacks!
just a little help? rose 2 9 yearseknight (58109): Determine your BMR. Stay at those maintenance kcals, with a 30% protein/50% carb/20% fat ratio. Begin doing an upper/lower weight training split 2-3 times per week on nonconsecutive days and start with 12-15 minutes of HIIT on off days, building up to 25 minutes. -EK
Is this a good Cutting diet? Kyle0910 14 9 yearsMrMailliw (4494): @eknight It's because the 90s brought a massive fear of carbs that has infected the fitness industry and is commercialised through the most popular fad diets like Atkins, which is why so many people will never even try to lose weight because they think it means cutting out carbs which makes you feel like shit and turns your meals into boring crap.
Looking for Answers eventheodds1 5 9 yearseventheodds1 (5644): Thanks man. Ima let you know couple months later on how it went.
Dinner/ lunch with friends excuses vs cheat Bbod05 11 9 yearsWaxyLizard (756): Yeah I used to think like this but now I just do what I want. Do lunch, dinner or whatever whenever it comes up. This can be lunch and dinner in the same day. Upto 3-5 times a week. I just get something that's under 800 cals, I have this much room to move everyday as if I don't go go lunch I'll drink a L of milk to get those cals. If I go to lunch I'll just no drink it. Thors right though. It really doesnt matter at all. Train hard and eat is...
Stubborn chest nastyraccoon 10 9 yearseknight (58109): Bro, you're 15. Your body isn't done growing by any stretch of the imagination. Stop getting hung up on something like this. I wouldn't even consider priority training at your age because your body is going to do what it wants to do until you're done developing. The inner area of your chest is the last place noticeable growth occurs for most people because the fibers are thickest at the shoulder joint and least thick toward the sternum- it takes...
Tattoo idea bigloufsu Jump to first page53Jump to last page 9 yearsjohon6 (1393): this is gonna be my treat when i've lost some weight off my fat ass, Maori/polynesian shoulder tattoo that branches onto the back and partially on the neck
3, 4, or 5 day split boettcherboy 9 9 yearsAKK (1998): its not really about how well the body recovers it more about programming and properly improving through programming instead of sheer luck.
DoggCrapp (10 week intensive training) WinnersNeverQuit 6 9 yearsPopeye25 (1692): 6 seconds is fairly long for a negative. 3 ses would be a really good pace
Training Routine JJ_7 2 9 yearsmikew (11494): You're right that rest is necessary for long term success. Assuming your current split includes compound lifts (bench, squat, deadlift) I'd say you're on the right track. You might consider using one of the workouts on this site (e.g., PHAT) or another proven workout (EK's Modified Westside for Skinny Bastards).
suggest me diet plan&workout4gain leg muscle paras 2 9 yearsAustralianOak (1504): Man are you serious, please just check out some of the threads in the tags on the side of the page or even better by a bodybuilding book as they offer so much information. This question is posted daily on here haha -AA
Need some help with dieting. Imirinhard 7 9 yearsboettcherboy (43): i think your BMR is the calories to maintain your body if you just sit around and do absolutely no physical activity. every movement burns calories no matter how small. the more movement and excercise, the more calories it takes to maintain. and if you take in less than that maintaining number, then your body has no choice but to take the energy from other places (stored fat and muscle on your body) i believe 3000 calories equals a pound of fat....
How to minimize muscle loss after surgery? gauchofan 4 9 yearsgauchofan (1): thank you for your responses. I know not to go against what my doctor says, i will run by the idea of resistance bands after about 2 weeks of recovery to see what he says. and i will use you advice about 3 protein shakes a day.
Hey Need Your Help christopher Jump to first page31Jump to last page 9 yearschristopher (1): thank you ;)
Consequences of neglecting my lower back Mangochutney 6 9 yearsAKK (1998): quit doing flexion work and do stability work
Not a pound lost in two weeks 360_fiver 23 9 yearssohail92 (271): if you havnt lost weight in 2 weeks, I think the solution is quite simple and shouldn't be over complicated.. either: 1) Increase the calorie deficit that you are in (eat less) you will lose weight. OR 2) Eat the same and increase your activity level (stay active more, workout more, any activity increase it) edit - if your worried about muscle loss i believe some people have previously recommended BCAAs to help preseve muscle....
How to get ripped. haroon1 22 9 yearsxlGrimlx (94): sometimes ya just have to see something a bit off..haha
Diet and PHAT Progress Log HELP! rklohe 10 9 yearsrklohe (511): Got it! Yeah I had a feeling 3095 was too high...I will play around with it and see what happens haha
Teenage Gyno Dragonian Jump to first page31Jump to last page 9 yearsDragonian (4951): Just to conclude spoke to a doctor " its very common in teenage boys and should go soon" doubt he even knew a massive amount but i guess that answers if 18 years old is past the age for it to go naturally or not
Macro split so far.Whats missing for dinner? evolution17 1 9 yearsevolution17 (1): Havent had dinner planned out yet but i wanna get some carbs in there right after my workout i think, anyway here they are Fat: 62.5 g (37%) Carbs: 72.4g (19%) Protein: 171.7 g (45%) let me know what you think. im on a cut and trying to stay around 2000 cal. if you can please provide me with a meal for later tonight that i can incorperate into these macros. Also i have around 1800 mg of sodium so far, is that to much? thanks...
being lean - bulk here i come Archdacko 4 9 yearsArchdacko (82): Thanks man! I will, and good luck on your cut!
Diet critique PLEASE!! evolution17 10 9 yearsJoelGSK (1): Even on low carb days aim for around 20 to 50 grams of carbs, i usually go off how much my body needs it for that day. Snack idea's it doesnt seem like you have any fruit in the diet so with the protein shake maybe have an apple or a bannana, like i said before handful of almonds they are great source of fat and even if your not having tuna that day just eat it out of the can it's a easy thing on the go.
how many exercices per muscle group ionatan 4 9 yearsPopeye25 (1692): cmon man i just checked n uv made 3 r 4 threads about upper/lower
Tailbone Injury 16 year old ionatan 3 9 yearsJLC (36): It can take some time. (Im a physiotherapist, or almost done) Its probably not sitting in the right spot. You can manipulate it back on its spot, but you have to stick your finger up a place not worth mentioning here, lols. You have to get it fixed by a osteopat.
Advice, New, PHAT rklohe 10 9 yearsrklohe (511): Awesome thank you guys so much. Today I am going to go through everything I eat and am making a spread sheet logging the protein, fat, calories, and carbs in everything and I will repost later tonight with an altered diet plan and hopefully I can get some feedback. Already loving being part of this group! Anyone have anything to say about PHAT? Today is day 2 and Im about to go destroy my back is killin right now!!!
Broke nose and working out? GymRatMatt 11 9 yearsAKK (1998): lifting heavy weights is going to cause extreme pressure throughout your nose. I mean when you squat you try to keep your belly full of air, which inevitably causes pressure in your face since you are not trying to lose any pressure you have built up on your descent that deals with nose surgery? gives you a good idea when it comes to a broken nose(maybe) Again your...
Upper 3x and Lower 2x ionatan 8 9 yearsAKK (1998): it just would pretty hard on the body imo if you want a high volume "bodybuilder" split that is 2x a week monday - chest/tris/shoulders tuesday - back/bi's wednesday - lower body + abs thursday - mondays workout friday - tuesdays workout saturday - wednesdays workout but with this you would probably need to keep intensity down, say 60-70 percent of your max and focus on time under tension.
Help with finding a plan for a 17 yearold camenskill247 7 9 yearsDETERMINED1 (2239): in other words the pictures are cool but i dont want to read it all
16 Year old ionatan 1 9 yearsionatan (31): Check out my pictures, I have been working out for a year now, 6 months seriously, I was about 160-170lbs when i started at 6'4 ( that is reeaally skinny) . Right now I am at 6'5, 205lbs and I'm 16 years old.I am feeling kind of small lately, and I'm in need of motivation. Tell me what you think! P.S : I am the biggest ectomorph on earth, I am at like 14% BF right now cause I eat 6...
motivation to everyone,espescially to teens. sloy123 17 9 yearsMangochutney (877): I'm a non-'bias' observer, comparison relative to you is irrelevant. He is a beast of a 16 y/o.
vacation vs. getting shredded (help!) boettcherboy 8 9 yearsOhhLoLo (3393): went on a cruise.... ate endless pizza, ice cream, chocolate, rum+cokes and didnt work out that entire week. it was amazing,delicious and much needed for my body and mentallity for a week of the year. do what you gotta do, but when you come back, come back hittin it hard.
Hello 52kg91 5 9 yearssohail92 (271): Sounds like you simply need to eat more? Nuts, Peanut butter and olive oil all have lots of calories and can help you top up the calories you eat for the day. They also contain a lot of fats and protein which is important for your diet too.
Benefits of creatine - first bulk greghodge 6 9 yearsgreghodge (1): Great! Thanks for the feedback guys, I'll bear all this in mind when buying my supps for the bulk. Currently taking glucosamine to help with inflammation but once I run out of that I'll switch to fish oil, G.
16 year old, rate me? boettcherboy 20 9 yearsCorkey (291): Naught im a rugby player hey
I can't gain mass!!!Help needed!! VytasP 26 9 yearsNorIda (46958): @moke912 Sorry man, but look at your posts. The only punctuation that you've used in all seven of your posts, is an over abundant use of exclamation marks and ...'s. I find it hard to believe, let alone comprehend what you're trying to say. "Hey Guys, no joke, Underwater-basket-weaving really helps define your Back and biceps..." That's pretty much what I got from reading your posts.
Confusion Iwanttobebig 8 9 yearseknight (58109): LOL if this was easy, everyone would look good. You don't make gains in the gym- you make them in the 23 hours you're AWAY from the gym, and that means eating correctly and recovering enough. Counting calories is part of that. -EK
Lower back problem! Codiak 11 9 yearsJLC (36): clickable text I think we have to take it in english. But the phonenumber is in the bottom of the website. Just call and make an appointment. You can see who he is on the page i linked you.
Want to start serious, tips? ps:new here mauroybrah 10 9 yearsjmill (100): Agree with mikew I would probably go PHAT, everyone on the forum seems to love it and you can see some of the other threads on here showing gains with PHAT. I think you should make sure you have a really good diet if you want to eventually do two workouts a day but to be honest the only people i can think of who do this and are able to do this are professional athletes.
So lost. Need advice on my cutting diet! kidraw 8 9 yearskidraw (1): wow thanks brah !
Bulking for a school student help Kiddo 15 9 yearsMrMailliw (4494): It won't be dry and taste like cardboard if you do something like this: I, personally, buy a spice mix that comes with an oven-ready bag so it stays all juicy then portion it into cling film parcels and freeze, take one out the night before.
bulking and meals help lift4life 6 9 yearsAustralianOak (1504): You just need to get your macros in for the day whether that comes from 2 meals or 10 is simply personal preference. Do you like just having a few big meals or is your digestion slow and u can only handle smaller meals? all personal like most of bodybuilding :)
Teenagers and Tribulus BWestern 9 9 yearswannabemuscular (33219): You'll get much better results from whole eggs and red meat.
A Couple Questions jamsoolee 23 9 yearsjamsoolee (34): Just wondering, will this get me bigger & heavier?
Help on Fitness Modelling stunnat 12 9 yearsJezza_91 (1315): @AKK You need to be more understanding. Im sure you have asked people questions they have been asked many times before. Chill out.
need help with cutting sloy123 8 9 yearsAustralianOak (1504): I have a similar body, and im 16 and im gonna bulk and bulk till im like 18 also :) good luck bro :) -AA
Out for 1 Month... Possible to maintain Mass GJunkie 11 9 yearssohail92 (271): I never went to gym for a month recently.. the truth is I did lose some strength and muscle but pretty much gained it back after a week of heavy lifting and eating everything in sight.
who wants to kill me?!?!? evolution17 6 9 yearsJusu (618): Shit I used a wrong word 'cause here in Finland those are known also "Chinese push-ups" but I meant handstand push-ups.
Calves too big? SirShredalot 14 9 yearsPopeye25 (1692): guys he trollin lol
New workout advice haroon1 3 9 yearsOptimusPrime (1257): Steps #1: Lurk moar. #2: Read the 'Nutrition' section of SS. #3: Fix your diet. #4: Read the 'Training' section of SS. #5: Remain physically active and try some of the routines you come across. If you stop eating/training like the average person, you'll stop looking like the average person. Good luck.
growth hormones Corkey 7 9 yearsCorkey (291): Ohk sweet shot guys... His legs look like a fucking road map though since hes been on coz he's lost so much fat... Ripped like a sikunt
New builder. Need help. ConnorHD3 5 9 yearsbrian12 (9495): You already got some solid advice! You need to work out what your basic calorie needs are, and eat well above that. I started training at a weight of 121 @ 5 11 - I got up to 204lbs. As the guys already said - eat eat eat. and train train train. Rest rest rest. You will grow Here is a really solid training routine that uses all the compound exercises. clickable text
Age For Steroids? SirShredalot Jump to first page47Jump to last page 9 yearssohail92 (271): ^^ That is a very good post, we should all aim to learn something new everyday. Regardless of whether we 'need' to know it. There are some very interesting things that you might not need to know but may find it interesting to learn about eg. How important sleep is? The different cycles that we are involved in when we sleep etc Steroids - there effects, advantages & disadvantages Supplements - do we need them? Using drugs...
Weird body shape dcole59 4 9 yearsBaiTu (3096): Don't worry about your body. Some people might say, I can't just your body without any pics. I don't care. My advice, don't worry about how your body looks. Odd advice for a bodybuilding website but I mean it. Especially if you're 17. Here's what you should worry about as much as you worry about anything. Maybe I should change worry about to focus on. Focus on this - ARE YOU AWESOME? See, I read this post on Jim Wendler's website...
Really Confused about which Routine to do Maqsood27 8 9 years19KCarrington (19): Uh two biggest problem I see, is your lifting weight and diet! Lifting wise, you need to get to a gym where you can hit your potential and go up. No offense, but 200 for squat and bench is pretty low... Second, your diet needs to go up in calories, protein, and carbs. Healthy fats will help as well. Im doing 4,200 cals a day, 250g protein, and 450g carbs and thats still not enough for me sometimes (5'8", 174lbs). PHAT would be a good place...
Supplement for a crappy diet j516 9 9 yearsdavid12345676 (8566): Once you want to be shredded as bad as you want to breath then you will get your diet in check. Its not as hard as you think it is to start eating a caloric surplus full of clean foods. Put a little effort into it and keep ya head up.
Need Some Advice ! Zachary 9 9 yearsJezza_91 (1315): Read what he said
PHAT progress PICS* alexmuller Jump to first page84Jump to last page 9 yearsalexmuller (5452): HAHAHA yeah they my leg day shorts. THey very stretch and dont restrict my deep hack squats and lunges.
Hamstring strain Jake3Tears 4 9 yearsJake3Tears (1): yea well its been 5 weeks now an i can finally kick a football and sprint without it any pain. could i still stop off with light weight an get it stronger that way.
My 4 month body transformation! boohristov Jump to first page43Jump to last page 9 yearsboohristov (16): Awesome! Thanks mate!
routine??? ashvinmuthumala 2 9 yearsBaiTu (3096): You should do starting strength or strong lifts 5 by 5. These programs are very similar and also very simple. Should you take a mass gainer? Sure. You want to bulk. I think it will help you bulk. You should nap as much as possible. Those two programs I mentioned can be completed in gym workouts that are 45 minutes or less. Don't get excited in the gym and...
Aiming for lean muscle gain patgrelis 4 9 yearsBaiTu (3096): Maybe if you recover so easily and you have so much energy, you just might not be pushing yourself hard enough. I see you like the 3 sets of 8, but maybe on your last set, up the weight to something you can only get five or six good reps with. Maybe cut your workouts down to 45 minutes but more intensity. Heavier weight. Take a day off and sleep more. Schedule a POWER NAP. They don't call them POWER NAPS for nothing. You'll make more...
My Progess 17 years old GymRatMatt 15 9 yearsGymRatMatt (73): Thanks guys, and trust me it was 20lbs haha i used to weight myself all the time. and my abs are just circuit training
Bulking advices Shredded 13 9 yearseknight (58109): The idea that your genetics will not allow you to gain muscle is hogwash. If you lift heavy and eat right you WILL gain mass. At what rate and how much is individual specific, but it WILL happen. Now, it's clear that that's not your goal and I respect that, but just say, "hey, that's not my goal," as you did and leave it at that. People who blame genetics for their lack of progress piss on every person who- like them and most...
Strong genetics! Ben777 21 9 yearsJemzBeast (109): All right. Does he put time in every day at the gym? Yes. That makes him no different from us. I wouldnt touch steroids but if this kid does then its his loss, literally. Gonna fuck up his system, because I doubt he uses them "correctly". Anyways, props to the guy. Mad aesthetic physique (no homo).
Does this product look safe for a 15 year ol DFMaster240 28 9 yearsalexbennett123 (349): @DFMaster240
Ive gained 20lbs in 8 months?WTF!!!!! DFMaster240 10 9 yearsDFMaster240 (577): guys what should i do if i am doing a set for 8 reps and i only get 4 reps in, should i drop the weight immediately and finish or keep the same weight rest 15 more seconds and finish with 4 more reps?
Bulking and Maintenance PYOOnGDOOnG 3 9 yearsPYOOnGDOOnG (1): Haha no, I'm about 10%. I want to bulk up to get more muscular, but then cut to 5% with minimal muscle loss.
mass gainer??? ashvinmuthumala 4 9 yearshaole (2109): read the directions on the jug/bag.
Videogames - Who plays/doesn't. DavidP94 Jump to first page34Jump to last page 9 yearsilifthard (3241): League Of Legends!
Joining The Army. Babic94 14 9 yearskbradley88 (210): No you dont get a hard time, u could save there life u rely on each other you could save his life, you will make the best friends of your life bar non, u wil gain so much repspect for your average joe bloggs who u dont know, 3 weeks into trainin they will be like ur brothers
First time cutting BBDuuf 17 9 yearsMrMailliw (4494): I lift 4 times a week intensely for about 60-90 minutes, 6-10 reps mainly compound movements, 2-3 minutes rest and do no cardio or any other physical activity. I find these calculators never work because they don't take body type into account.
cutting diet rate? JohnnyL 7 9 yearsDragonian (4951): You dont sound nearly big enough to cut yet. People cant tell from your diet its to do your calorie intake and macronutrients
Gaining Williams15 4 9 yearsSharpMoz (472): Buy a Shakeweight and when you've got that sorted and can use the 4kg one for five minutes straight with little strain, move onto the Flexor. You'll see insane gains
16 years old, rate me? SwedishAtlas Jump to first page31Jump to last page 9 yearsChampion8 (43): As for your parents, read up on nutrition and explain to them the benefits and science behind everything. they'll be so proud when thier strapping young lad speaks of casien protien synthasis.
Noobie - tips for gains Noobie93 20 9 yearspandasashi (3859): i once again agree with baitu...theres a difference between developed abs and abs that show cuz u have low fat% i maintain 7.8% body fat but i can pretty well hold a pencil between each "ab line" since i work on core really hard, thats what you need to be doing if you want actual developed abs, and remember obliques, those should be showing when you have developed abs and low fat %, dont forget or ignore them.. since ur fairly light, u...
My Log AustralianOak 11 9 yearsAustralianOak (1504): @Dragonion you are so right!!!! I had shoulders and triceps this morning and it wasnt a great session at all so im not even gonna post my log, but i am happy with this fst-7 so i will start it next week:) Here is how it looks: Monday: Back, Calves Chin-ups 3 x Failure Lat Pulldown 3 x 8-12 Barbell Row 3 x 8-12 T-Bar Row 3 x 8-12 Machine Row 7 x 8-12 Standing Calves: 4 x 8-12 Seated Calves: 4 x 8-12 Leg Press Calves: 7 x 8-12 Barbell Shrugs:...
Will the bulking questions ever end? Dexdbest 16 9 yearsDexdbest (4792): I didnt take it that way at all, i get your point, if you guys see pics of me everyday ill never look different coz there isnt any real time between pics. I agree with this, i just get carried away sometimes,guess im in love with myself,hard to pass amirror by without stoppind to admire myself and next thing you know im taking pics lol. Yall know me, i always listen to advice so you can be sure i'll listen to you
MUST WATCH THIS!! WinnersNeverQuit 6 9 yearsDETERMINED1 (2239): makes me cry every time
Cannot seem to gain weight skitelz 10 9 yearsJJ3065 (6900): Here's a calculation recap for a body weight of 200 pounds. Calories - 3120 (200 x .65) 24 = 3120 Protein - 413 grams (1654 calories, 53%) (3120 x .53)/4 = 413 Carbohydrates - 289 grams (1156 calories, 37%) (3120 x .35)/4 = 289 Fat - 35 grams (315 calories, 10%) (3120 x .10)/9 = 35
Need Help Getting Lean! BuzEl 21 9 yearsDexdbest (4792): anytime man, you definitely look like you have the stuff. Follow the advice the guys here give, this is the most helpfull forum you will find on the internet. Also remeber to check out thors natural bodybuilding thread, one mistake i made when i started was expecting too much far too soon, than will put in perspective what can be accomplished without drugs. Wish you the best of luck man, see you when you become a shredded cunt
heavy bulking bailey09 14 9 yearsbailey09 (1): Thanks for the advice and the link
gaining weight YoungWarrior 11 9 yearsJusu (618): BaiTu already told everything you need to know. Just keep eating like you do normally but drink also a gallon of milk per day. That's it.
Gain 15-20lb's in a year? BossasaursRex 15 9 yearsJemzBeast (109): I know first hand that you can gain more than 20lbs of muscle within a year, even being well trained. Although, I ran high school track and cross country and went on to run collegiate cross country weighing 134.8lbs after my last meet at the Chilli Pepper Festival in Arkansas. I started weight training a week after and eating low fat, high protein meals, also taking an amino acid supplement and adding 6 eggs into my shakes morning and at night...
HELP Wantsgunsbbe 6 9 yearsbrian12 (9495): Dragonian gave you some great advice. On back day - add in a few sets of pull ups or chin ups to failure. I'm sure you can find somewhere to do those pull ups. For triceps, you can add in some bench dips (have a look on youtube at a few videos to see how it's done) But it looks like you are starting in the right direction! Good luck. ! If you bulking I would stay away from the cardio - unless you are carrying too much fat. You are young, you...
cuts for summer boettcherboy 3 9 yearsboettcherboy (43): LA fitness, they have some machine that looks like a video game controller and after you put your info in it and hold it, it tells you
Lil Schwarz PHAT Log LilSchwarz 10 9 yearsLilSchwarz (13): Um i changed the hypertrophy days because he says do it to suit yourself. Ok thanks for the feedback i will start logging the weights :) Oh and btw i am not following the routine that strictly its really two strength days and three hypertrphy days per week.
I need to bulk but stomach says NO! FleXx 14 9 yearsFleXx (1): I think eating veggies as an addition isnt the baddest thing to do, i mean they contain essential minerals and vitamins. The thing with the low fat milk is easy changeable, i know that wasnt that smart but hey im here for advice right :)
I need Help with my Splits ionatan 6 9 yearsDragonian (4951): yea clean bulk refers to buling with clean sources of food = staying leaner
223 lbs, 19 y/o Tell me what you think dexxflex 18 9 yearsboettcherboy (43): whats your daily calorie intake?
[short video] Gym Progress - HIIT and ABs powerofwill1 2 9 yearsthe1 (33861): pretty professional video for a noobie.. good job
[Short Video] - Reg Park Beginner 5x5 Day B powerofwill1 1 9 yearspowerofwill1 (1): I had to leave out the front squats in this session. Time been going to the gym: 1 month Age: 18 This Session: Reg Park 5x5 Beginner - Day B Excercises: Rows 5x5 Standing Press 5x5 Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set") Wrist Work 2x10 Calves 2x15-20 This is the start of my progress to becoming fit and strong, each week I will post a video of my...
Gaining mass while still staying defined?? johnfrugoli 9 9 yearsPopeye25 (1692): pog?
Cutting Program Lud1309 26 9 yearsmikestheguy (261): Dude, you're French... just give up now
Dieting with protein steven0123 6 9 yearssteven0123 (1): I've been lifting for nearly half a year now, I've gotten decent results from what i previously was. I've just gotta lose a couple of kilos of fat before I reach my goal. I think my body has gotten used to the stress but i usually have two boiled eggs within the hour of putting my weights down. Also, will this be a good idea, do 30 min cardio on stationary bike after having cereal then do weights at night?
Is my routine good for a 15 y/o gianerfs 4 9 yearsJyzz (1): Yeh man you need way more back workouts. Do you have enough strength to do unassisted pull ups? wide grip I mean(not sure of technical term). If you can do even one, it's a start. If not then you should start with your hands closer, about shoulder width. If you can't do one of those then try chin ups instead. Whatever you can do, keep doing them FIRST thing in your back workout and when your able to do 10 reps for one, move up to a wider grip...
Acne and blemishes DavidP94 22 9 yearssween (1): i've had serious shiz all over my face since i was about 15 (19 now) - tried a fair few different facewashes and stuff like that but it never really worked for me so had to see a doctor about it. I was on that Roaccutane as someone mentioned earlier - it worked absolute wonders though the side-effects are nasty. My side effects were so bad I stopped before finishing my course with completely clear skin and 6 months on, my spots have returned....
Hows to square away my dieting needs? FrostyMTFU 2 9 yearsbrian12 (9495): Bump the protein mark up to about 200 grams Adjust the fat and carbs to accomodate the increased protein calories. Try and eat your fats and carbs separately - it reduces the amount of fat your body makes from a surplus of calories. But it really doesn't mater what your ratio of fats and carbs is - they are both just fuel sources (if you prefer carbs have more carbs and minimal fat, and if you prefer your fats, then have less carbs). If...
Carb Cycling while bulking, anyone tried it? WinnersNeverQuit 11 9 yearsWinnersNeverQuit (10311): On the low carb day i've worked my calories out to be about80kcal + maintenance (so 2850kcal), so it wouldn't be catabolic, does this seem okay?
Losing my stomach fat by November Possible? tookie 6 9 yearsRawn (1338): follow this nutrition close tookie if your just getting into things. try as little as possible to cheat. and you will notice huge results
I need help on shredding irkelster 11 9 yearsAprilR (25): 15% is still quite low...see the link Do you do ab exercises? How many calories do you get at the moment? Have you worked out how many calories you should be eating?...
Please review my routine. DavidP94 11 9 yearsDavidP94 (382): Thank you all for your input, really appreciated! I think I might give this MAX OT routine a go, I read the whole interview and was impressed with the workout routine, not to mention all the positive feedback of comments at the very bottom of the page. Thanks everyone :)
Most IMPORTANT supps? b23ketball4life 24 9 yearsb23ketball4life (109): @mikew thank you mike I appreciate your help and was glad to see that you believe the most important thing I can do is practice playing ball! I am going to find a summer league I can play in this summer so that I can get more experience and practice with older guys who have more experience and can show me a thing or two.
Time for cutting? Archdacko Jump to first page32Jump to last page 9 yearsJJ3065 (6900): High jack low jacket gold jacket green jacket, who gives a need an avi before you can correct grammar. It's on our rules page. #12 in your program, #1 in your hearts
16 year old training advice Blazin 15 9 yearsPopeye25 (1692): he could still do core just not a whole day of it
teen and in need of help saquoia 16 9 yearssaquoia (4): thanks all ill stick to the back routine and have already almost masters my body weight except chin-ups and the list of diet foods is really helpful to. Ill try to post a picture to on this thread to show y'all how I'm doing in a few weeks. :) thank you all again. I'm going to try a clean bulk and then try cutting later on the track.
HELP!!! ashvinmuthumala 6 9 yearsThor (5028): I wouldn't push it. Firstly, you are still growing. Secondly, at 15 your testosterone will only just be starting to pick up. It won't hurt, but you can't expect the same results of someone that's 18-20 years old.
Im 12 and dont know anything! Julzzbrah 19 9 yearsBrettDaniels (313): Yes people have said that already, still doesn't mean that information can't be emphasized. Your body is still growing so too much stress on the body before it is fully grown can stunt your growth or lead to joint damage
Judge this diet siczkee 3 9 yearsadam82a (3100): It's fat/carb/prot. The ratios look good, but the amount of protein and carb should be swapped. It wont change your calorie amount as both 1g of carbs and proteins are 4 calories each.
Why aren't i getting bigger? WogsLife 10 9 yearssolaris (13): Count your calories. It's the only way to make sure you're eating enough. IMO, at your age, eating 3000 calories/day should yield the gains you need. Like alexmuller says, at least 150g protein. Move your calories up slowly week by week. If you try to go from whatever you're doing to 3000 it will overwhelm you and you might lose interest/motivation. As well as potentially painful digestive issues. Add 250 cals every week to your daily total...
Check out my 8- 9ish month progress! Deanosmac 21 9 yearsDeanosmac (4): thanks man
testosterone Corkey 27 9 yearsRawn (1338): took M-Stak..couldnt sleep had to wake the lady up ;)
Basic Setup for Diet Lubibaby 3 9 yearsLilSchwarz (13): Why stay away from protein powder, whey protein is just a derivative of milk.
views on this Corkey 7 9 yearsCorkey (291): Maxed my deadlits today with 4 reps of 150kg:)
Do i have gyno or am i just paranoid? ellbambam 6 9 yearsThor (5028): Paranoid.
Officially starting cut for summer!! WinnersNeverQuit Jump to first page44Jump to last page 9 yearsWinnersNeverQuit (10311): haha thanks, man, but i dunno where i got my genetics from, my dads 150lbs at 5'11, and my mum's 135 at 5'2, no genetics that i can see haha But to be fair, i think the test levels as im a teenager may have something to do with more rapid progress in comparison to others on here, i mean i dont put in any more effort that others
When did you all start liftin? fsm4 12 9 yearsthe1 (33861): played basketball and floor hockey at my local ymca when i was 14 and benchpressed at home 50lbs on the bar.. turned 15 and got a membership 2 months later, went off and on with the weights for 8 years now.. i am 23 years old i am not back at it 14 months straight and have gotten bigger, more muscle density, stronger and my physique is really filling out at age 22. its never too late to start living a healthy and fit lifestyle. i...
Bulking jaykelly 4 9 yearsBen777 (5358): enjoy bro :)
PHAT FOR TEENS arnoldjr 6 9 yearsWinnersNeverQuit (10311): I think it wpuld ve great for a natty teen, because atm your test levels are at the highest theyll ever be in your life, so the 2Xweek training will (IMO) givesubstantial results provided it is done witg sufficient intensity and a nutrition plan that's on point, im doin something similar to you atm with a strength training programme, but afterwards am looking to do either phat or doggcrapp training
weight gain ashvinmuthumala 6 9 yearsmrmakeithappen (1): give it time young buck...stick to eating healthy...light compound excersices for now...size/strenth will come....your young...the last thing u want to end up with is tendinitous or another injury....stick to pullups...pushups....bench....dont worry about doing any excessive barbell curls... J
Workout & Chest tips arnamnart 6 9 yearsshreddedAsh (39): man you are giving your body enough rest that is your muscles are not having enough time to grow
Enough food to keep musclemass but dietting? Archdacko 26 9 yearsArchdacko (82): Advanced english, doesn't help to use fucked up translator. But ill try.
Should i stop working out ( urgent help ) novalypse 7 9 yearsThadeuss (16): If your serious matey, get into a community gym, keep away from steroid users, most are in a hurry going nowhere! Keep your knowledge up to date this guy about the 1000 this and that, it doesn't take a genius to figure out your muscles will fatigue way before. keep on varying your workouts i.e. cycle them every 3-4 weeks and then maybe 6-8 weeks. I started training at the age of 14, i was 43 kgs by the age of 18 i was 86 kgs Find yourself an...
Not starting off so skinny... KingG 7 9 yearsMcQueef (2982): From the sound of your original post, it seems like you have a great natural frame to work with. Here is my advice: Do not obsess over weight loss and gains. Being that you are 16 y/o, your body is basically producing natural steroids. If you start working out regularly, your body will gain muscle mass (and quickly!). Just start getting familiar with these four exercises. Stick to these exercises for a while (a month or two), and...
How many carbs/proteins a day? Archdacko 19 9 yearsArchdacko (82): MyOwnEntity: If it doesn't bother you in any way, since facebook is private i ask first. I can add you, i have two pictures there, where you can see it clearly. Dumb way to do it, but for me, if you can tell me what work on im fine with that you know my real name. Up to you.
Cutting cutting shredding nlvl Jump to first page76Jump to last page 9 yearsnlvl (66): Just lol'd waking up browsing the net, and came across this. The thread started as me asking for clen as I have already obtained Dnp. Want to start with clen first. But continue bitches. I'm lovin this arguement. @lilRillo < sick cunt haha, pics or GTFO!
15 and bulking wnakos Jump to first page53Jump to last page 9 yearsluka (2416): im a living know zyzz and chestbrah and the aestethics crew? thats me and sways and the wolfpak, understand dat...WORD nigga out
bulking tips for a 13 year old ectomorph blah 19 9 yearsIrishGymSheep (10554): Cutting to low body fats is extremly unhealthy.
Need a Bulking Program Realz 16 9 yearsRealz (6): Finalized Program with Lib's Recommendations. What are you thoughts? Monday: Chest/Triceps/Abs Close-grip Bench (3 x 8) Incline Bench (3 x 8) Bodyweight Dip (3 x 6) Dumbbell Triceps Extension (3 x 8) Heavy Rope Pull-down (3 x 8) Crunches (2 x Max) Bodyweight Plank (2 x Max) Wednesday: Shoulders/Legs Barbell Military Press (3 x 8) Barbell Shrugs (3 x 8) Dumbbell Fly Bench (3 x 8) Dumbbell Press (3 x 8) Leg Press (3 x...
Getting shreddded! willzie 14 9 yearsLib (120): just eat alot of carbs. do pullups, chin ups, push ups, dips, diamond push ups, 1 legged body weight squats or some shit (look on youtube) and youll build u some good muscle without needing a gym
Need some advice, 16 Years old Zachary 7 9 yearsPopeye25 (1692): no need to be in gym 6 days. 5 days in plenty n perfect. in my opinion best split and in most bbs opinions is chest back shoulders leg arms u dnt need to give bis r tris own dayat all. just give tris a bit mre volume then bis... dont tell me thats scott hermans routine is it?
I need help! Iwanttobebig 24 9 yearstiny (1): iv seen some good improvements from when iv started (almost a year, im 18 by the way), but got a lot of work to reach my goals. recently iv finished my strength training routine (6 weeks long, weights not going up much and time for hypertrophy) and wondering about this program. my diet is coming along, started recently but i feel good effects. i need some advice where to go from here. i read the Layne Norton PHAT article and am keen to start but...
Dirty or clean bulking as a teen? *i'm 16* BicepsAllDay 8 9 yearsSwayz87 (9039): depends on what you consider dirty brah ;) I mean if you tryin to gain weight off eating that poon alone...its not gunna work no matter how much poon you eat... But srs I would just clean TONS of fish and plenty of brown rice n shi and plenty off veggies!! atleast you can eat tons of them! im currently cutting still...Signed Phil S Badman
Teen Trying To Get Shredded mattyboy 6 9 yearsmikew (11494): No problem ---- go for it!!
Best routine for a teen! Popeye25 19 9 yearsChristf (2910): Hahaha. You a personal trainer? I'd hire you brah. This split has been amazing for me the past 2months.. Chest/Tri Back/Bis Rest Legs/Shoulders Rest Start Over Only problem is leg day is harsh as hell. Shoulders after a leg workout is living hell. It'll give you balls of STEEL SON