/fa/ - Fashion

swimming, cardio, mild lifting

eat normally

>>7455387
>mild lifting
What does this entail compared to what /fit/ suggests?

>>7455356
Running small lifting and eating ok during week and shit during weekend

Idc much

>>7455409

a routine that isn't 6 days a week, no squats, no pre-workout

ennui had a nice routine way back when. maybe someone still has it

every once in a while i motivate myself enough to tell myself i'll start working out

i'll look at a routine on bodybuilding.com, too

and then i'll come to /fa/ and they'll suggest the exact fucking opposite of a routine

what should i do

>>7455422
try some stuff
if that doesn't work try other stuff
repeat until something works for you

>>7455356
high protein, low carb. lots of body weight exercises. use dumb bells to work chest, arms and shoulders. get a nice v silouhette without huge squatters ass and lifter gut

eat less
exercise
its that easy

>>7455415
>ennui had a nice routine way back when. maybe someone still has it

bumpan for this

A shitty routine done well > a great routine done half assed

tl;Dr: just do something and do it consistently

What are some good calisthenics? Currently I am doing pushups, squats, and crunches after my runs 3 or 4 times a week. What should I work in? Eventually planning on going to a gym for dat ottermode, but I am severely lacking in strength and flexibility.

stop eating shit
drink more water

wake up
breakfast etc
2 x 25 pushups
2 x 25 squats
2 x 25 crunches

do this 3 times throughout the day and make sure you get outside for even just a walk.

obviously you wont get huge but it's easy to to and after a while it'll make you aight, but the main thing here is to not eat shit foods

>>7456406
pull ups, dips and planks. you can do negatives til you're strong enough

>>7455441
aren't upper back exercises more important for more aesthetic fits on tops

>>7456413
I usually try to do pull ups, but I always forget.
Never thought about planks though, I'll try working it in.
By the way, define negatives I don't know what that means exactly.

Depends on your goals, OP.

What are your goals? Are you fat now? Need to lose weight? Need to gain strength? Need to gain endurance? What?

Check out scoobysworkshop, I'm doing the intermediate home workout but I skip leg day, wouldn't recommend skipping it to everyone though

>>7456420
jump up on the bar and let yourself down super slowly if u are too weak to do proper pull ups or can only do 1 or 2. that way you can train the muscle still til ur strong enough

>>7455356
yo do a routine with all the basic compound movements in except lay off the squats but still do them innit
bulk until you get reasonable lean mass so that when you cut you are reasonably shredded then just go on a clean bulk until you're happy with your size dont cut below 10% bf honestly
maybe add curls but dont become disproportioned, i recommend weighted push ups and hanging leg raises
CONSISTENCYCONSISTENCYCONSISTENCYCONSISTENCYCONSISTENCYCONSISTENCYCONSISTENCYCONSISTENCY

Ottermode is the best for being attractive and looking good in clothes. Being swole just makes you look fat if you layer at all

>>7456434
>>7456434
Oh, nah did those when I first started back in the summer. I just never stayed consistent with it and I'm trying to now.
I mean, 5 or 6 pullups isn't anything to be proud of, but better than nothing.

I have a pretty long history with fitness and I can answer any questions people have.
>pic related

>>7455415
>no squats

>>7456468
Every day is leg day.

>>7456468
Leg press is better for non-athletes because it doesn't put you at risk for a lower back injury. Once I started squatting over 315 I switched over to the leg press because the risk isn't worth it. I wouldn't recommend squatting to any of you if there is a leg press readily available. If you must squat make sure that you have a spotter at all times and work on form using no weight a lot. Injuries aren't /fa/.

>>7456458

what was your bulk/cut cycle like

>>7456502
Get the fuck out of here.

>>7456502
Thank you based trip
Finally someone who actually knows what he is talking about.
I like your body, any possibility of postin' your routine?

>>7456422
I'm approaching auschwitz mode somehow (5'9'', 130 lbs) and it doesn't feel like a good look for someone my height

Endurance is fine since I do cardo semi frequently, I'd just like to gain strength and some upper body mass.

I guess otter mode is my life goal but I don't think I can immediately jump to that without a good starting foundation (if I'm wrong please make me incredibly happy and tell me )

Thanks for all the posts so far guys this thread is more useful thna I thought it'd be

>>7456458
I'll bite
Barbell only routine I can do?

>>7456540
Just find a good or bad FULL BODY routine.
Bulk for the 1st 3 months, and do it clean.
Then just cut down and ta-dah.
Consistency is the key.

>>7456540
Cut down the cardio to a max of 2 days a week.
Get on Starting Strength and do consistently for 6 months.
Eat more than 2,500 calories a day for 6 months.
After 6 months, cut down a bit for 3.
Do cardio more frequently and keep lifting to keep up your strength, but don't eat more than 2,000 calories.
Enjoy otter mode.

>>7455356
Read the /fit/ sticky.

>>7456560
Also, I guess I should add that this is from someone who went from 185 lbs, down to 150, and went from struggling with the bar on most things to deadlifting 200lbs in 3 months.

>>7456517
Get out of that mentality, you aren't a bodybuilder. Have a caloric surplus when you are trying to put on lean mass and get back into your usual eating/cardio routine when you are content with your size. I'm at the point where I just need to maintain and it's so easy. It doesn't have to be an endless cycle of bulking/cutting, just get to where you are comfortable and stay there. Don't sacrifice fashion for fitness, I would never want to get to the point where I couldn't wear size S anymore.

>>7456458
Full merlin but work lats a bit more

>>7456502
>Leg press is better for non-athletes because it doesn't put you at risk for a lower back injury
In other words, you have no idea what you're talking about?

Just get down to a los bf% and do calisthenics err day for some definition. Easy brah.

>>7456578
Yes, this is exactly what he is saying. I also don't believe he squats 3pl either.

>>7455415
>>7455387
>>7455410
>>7455422
>>7455441
>>7456410
>>7456413
>>7456428
>>7456502
All terrible advice.

Just read this: http://muscleandbrawn.com/the-rules-of-productive-weight-training-for-the-drug-free-trainee/

>>7456555
This is the only good advice in this thread.

how do I start swimming for cardio
pretty motivated right now to buy membership to local indoors pool since I can't run outside anymore (bc skin)
w2c basic swimming technique?

>>7456569
>I would never want to get to the point where I couldn't wear size S anymore

Manlet

>>7455415
bumpin fer the werkout

>>7456596
*tips bucket hat*

>>7456531
I use a RABRABR schedule. (R=rest, A=Day A, B=Day B) I do cardio every day I am at the gym for 40 minutes at a higher intensity and stretch every muscle I worked that day afterwards.
Day A is Back,Chest,Shoulders and the set/rep routine is 2xfailure for all (I want my failure to be between 6 and 10)
1 .Seated Row 2. Lat Pulldown (underhand closegrip) 3. Chest Press 4. Chest Fly 5. Shoulder Press 6. Upright Row

Day B is Legs, Biceps, Triceps and the rep routine is 1xfailure for legs and 2xfailure for arms (I want my failure to be between 10-12 for legs and 6-8 for arms)
1. Leg Press 2. Leg Extension 3. Hamstring Curl 4. Calf Raises 5. Alternating Bicep Curl (most people have a strength difference between arms) 6. Tricep Pushdown

Just throw in some ab endurance before cardio when you are approaching a lower BF% if you want a more toned core at that point.

>>7456598
It won't let me post the link. Google "Sean10mm Starting Strength." 2nd hit on the list.

>>7456609
Holy fuck, dude.
>no pend rows
>no dips
>no pullups
>no deadlifts
>suggesting ab endurance

>>7456578
>>7456585
>broscientists
I actually study fitness and nutrition. Get your head off the internet and into peer reviewed literature. Btw, 3 plate is a fucking joke lmao.

>>7456619
>ab endurance
Yeah, ab endurance. Are you looking to get a huge disgusting muscular core like that of bodybuilders (btw it's not just HGH, they are trying to get their abs like that)? Then train your core for strength. Are you looking to have a nice toned core to have under your sick fits? Train your core for endurance. Why are you training your erector spinae when you are not an athlete btw? Having trouble standing up straight in every day life? Also, why would I want to do body weight work outs when I have equipment available? I'd rather work out with a weight that is static until I need it to change. I swear /fit/ is honestly retarded and hive-minded beyond belief.

>>7456622
>broscientist
>I'm scientist guys trust me
please show peer reviewed studies that leg presses provide less risk of back injury and not some skewed article that talks about how rip your abs will look after some crunches

>>7456543
Day A Bench press, Barbell Row, Dips, cardio, stretching
Day B Squats, Deadlifts, Pull Ups, cardio, stretching
ARBRARB (R=rest)

>>7455356
I'm assuming you are skinnyfat or skinny
There is no real secret to getting to ottermode
Do a bodybuilding routine while bulking. Eat about a 500 kcal surplus and get about 1 gram of protein per lb of bodyweight
Once you have gotten a bit more muscular than your desired body, you will need get rid of the fat
Keep doing the bodybuilding routine, but eat at a 500 kcal deficit
Something gets too big? Stop training it as much

>>7455415
>no pre-workout
What are you even saying?
No pre-workout supplements?
If so, why?
No pre-lifting warmup?
Then that is fucking retarded and dangerous

>>7455441
>dumbbells
Why so specific about dumbbells?

>>7456406
>>7456410
>Currently I am doing pushups, squats, and crunches after my runs 3 or 4 times a week
This is bad
You are really only targeting a select few muscles while neglecting the rest, including the lats and delts
>2 x 25 pushups
>2 x 25 squats
>2 x 25 crunches
Unless you weigh 800lb or are recovering from cholera bodyweight squats, pushups and crunches will do nothing for you
There doesn't appear to be any progressive overloading (making each rep harder or training for more reps) which means your body will quickly accommodate and you will see NO GAINS
you are also training in the wrong rep range
http://en.wikipedia.org/wiki/Strength_training#Realization_of_training_goals
If you want to put on muscle, the best way to do it is to train for about 6 to 12 reps at about 60% to 80% of your 1 rep max

>>7456622
wow you study fitness and nutrition congratulations brotha. Your routine is awful, leg press should be used only if you're too much of a pussy to squat or as an accessory to squats. You don't even deadlift, clean & press, dips, weighted lunges, turkish get-ups, farmer walks, or do pull ups. You're fucking pathetic. I bet you use all the machines in the gym like a fucking faggot. You got good genetics and that's the only reason you look good, and maybe a good diet. I assume you do sprints, hill sprints, or suicides as well? I mean you're cut, but you don't know what you're talking about.

>>7456654
>bodyweight squats, pushups and crunches will do nothing for you
besides endurance, of course, but that's irrelevant to what OP was asking
also besides fat loss, because you already mentioned doing cardio

>>7456651
“Squatting with a barbell on the shoulders creates excessive shear forces (i.e., side-to-side) in the knee joint. As the length of the legs increase, so does the shearing or "grinding" effect in the knee -someone with long legs is more prone to injury than someone with short legs. In addition, a barbell squat causes compression of the spinal column which could result in a herniated or ruptured disc” (Brzycki, 1998, pg.5). It is very common for competitive power lifters to experience lower back pain as a result of this spinal compression. As noted by Fortin (1997, pg.2), “no other sport imposes such tremendous loads on the spine as weightlifting”.

Brzycki, M. (1998, May 11) A Practical Approach to Strength Training: 3rd Edition. New York City, New York: McGraw-Hill.

Fortin, J. (1997, October) “The Biomechanical Principles of Preventing Weightlifting Injuries” Physical Medicine and Rehabilitation: States of the Art Reviews, v 11, no.3, 1997. pp. 697-716. Philadelphia, Pennsylvania: Hanley & Belfus, Inc.

Leg press is a safer alternative, especially with you do it with 1 leg at a time (stress on back is reduced even more). Another safer alternative to the barbell squat is the dumbell squat (this also requires a lot of grip strength which can be improved by functional strength exercises such as the farmer's walk)

>>7456673
tangent but

the sport of weightlifting =/= lifting weights
the sport of weightlifting = oly lifting

>>7456666
WHY THE HELL WOULD I CLEAN AND PRESS IF I AM LOOKING TO BUILD A PHYSIQUE LMAOOOOOO. Jesus Christ man, you just threw your post to the fucking wind.
>too pussy to do squats
Yeah, nah, I was squatting 325 for 10 before I switched to leg press (now doing over 1100 on leg press) and I was deadlifting 375 before I took it out of my routine. Farmers walk? I have no need for functional strength right now, my grip strength is fine thanks. Tricep pushdown > dips, Lat pulldown > pull ups.
>turkish get ups
Yeah, I think you are just trolling but whatever.

>>7456637
Nah dude, the point is, when you and I get in a fight somewhere and I knock your ass to the ground, I will have the physical capability to pick you up and throw you around like a ragdoll while your back snaps from trying to pick yourself up.

Enjoy your aesthetics. I will enjoy being lean and actually physically capable of doing practical things.

>>7456688
>lifting weights purely for aesthetics.
Are you some kind of fag or something?

>>7456673
maybe for a fucking powerlifter, but for regular people who don't have terrible retarded form and do low-bar squats they can avoid these issues. Also, maybe strengthening the back sitb deadlifts? leg presses can be good, yes, but it depends on the machine. The best imo are the ones where the press is above you at an angle, so the weight comes down on top of you, and you push it back up. I think that is the most similar to squats.

>>7456694
NO BRO, NO DEADLIFTS, NO NEED FOR SPINAL ERECTORS BECAUSE THE ONLY THING YOU'LL EVER LIFT IN REAL LIFE IS YOUR OWN POSTURE. WEIGHT MACHINES ARE KING.

>>7456687
This is a fashion board you fucking mongoloid. Enjoy fighting people while I go boutique shopping. I will enjoy my aesthetics while you enjoy trying to prove your masculinity.

>>7456693
what fucking board do you think you're on right now

>>7456701
>blue collar workers
Am I on the wrong board? This is still /fa/ right?

>>7456707
Yeah, fashion. Not a fucking "I'm going to walk around with no shirt on" board.

>>7456726
fashion doesn't stop at the fabric level you schmuck

>>7456688
Dear god you think you know everything don't you? Dips are less worthy than tricep pushdowns? Are you even trying? That would probably be because you're not going down far enough, nor are you adding weight to your dips. Lol you're probably just afraid that because your squat form is such shit you butt wink when trying to go below parallel, and some nigger is gonna ram his black cock inside your ass. Enjoy your faggot routine. I wasn't trolling but now I am, and I just think that you're retarded and are giving bad advice. Also your numbers are bullshit. Congrats on your epic leg press numbers lol you'll show em who's boss

>>7456726
I'm sorry that your sex life is non existent bro ;_;
I'm sorry that you never get you take off your sick fits to display your aesthetic body to fashion qts ;_:
We're all gonna make it someday anon.

>>7456742
so we all agree here, yungscruu is the worst trip of all time?

>>7456742
>sex life non existent
4 year girlfriend
>feeling the need to lift weights to get chicks
I have decent aesthetics, but I will never prioritize usable strength to look like I have a photoshopped body.

You've broken the golden rule of lifting. Never lift for chicks. I work a corporate job, make a fuckton of money, am overtly confident because I am successful as all hell, and I dress like an adult.

Enjoy your insecurity.

>>7456739
I only brought up my numbers when someone called bullshit on my 3 plate squat (THREE PLATE, LMFAO WOW THATS TOTALLY UNHEARD OF HE MUST BE LYING). I honestly couldn't give less of a fuck what I'm lifting but since I have been strength training for 7 years everything is pretty high at this point.
>faggot routine
/fit/ pls

>>7456725
Wanting to move around your furniture or help a girl move out is reserved for blue collar workers, guys.

>>7456760
Confirmed for dressing buisness casual over a builtfat body.

>>7456769
Are you having trouble doing these things without training dead lifts? Because I'm sure as hell not. I don't remember what getting my deadlift to 375 ever did for me btw since IM NEVER PICKING UP 375 POUNDS BY MYSELF LIKE WHAT ARE YOU THINKING MAN

>>7456778
>assuming builtfat
Size S slim.
Size 29 waist

You don't need to be built or fat to be strong, dude. Have you ever stepped foot in a gym?

I like how /fit/ thinks health and fitness is a competition and they think there's only one way to go about doing things

You fuccbois couldn't run a mile or jump a fence since all you niggas can do is squat on dicks lel

>>7456802
I run a mile in 9:30 and can run 2 more after that at the same pace.

>>7456813
I do them in 7 fitboii

>>7456813
That's not very fast for a mile dude. I run 1.5 miles in 11:45 minutes and I would hardly call myself a runner.

>>7456824
That's... almost the same amount of time. Like 20 seconds less. I'm not a runner either.

Are you retarded?

>this fucking thread

>>7456602
seems like none of you swim
so at least can you confirm something
does pool water make my hair shit?

>>7456833
I'm also not bragging about my time, while you seem to be like ooooooh look at my time.

>>7456925
I wasn't bragging. Stop projecting.

>>7456874
I fucking swim man, just wear a cap if you're so concerned and make sure you're conditioning it after swimming

>>7455356
Could you please define aesthetic bods? Link to a pic please.

How about you get a trainer instead of listening to bullshit on the internet? It's exactly like guys with acne who keep trying home remedies instead of just going to a dermatologist. Not everyone will benefit equally from the same workout, which is part of the reason that supplements are so prevalent in lifting. Look the best you can with the genetics you have, and find out what works for you. The easiest way of doing that is to train with someone qualified and knowledgable in the human body, not people spitting shit out of their mouths on the internet.

>>7457017
they're expensive and usually aren't properly educated, especially on rural areas
I live in a 20k town.

>>7455356
don't go on a big bulk cycle. you'll put on a lot of fat as you grow and it will be a bitch to get off that you'll need to worry about the rest of your life. most lifters are chubby and looked fucked in clothes. eat only a few hundred calories over maintenance level (12.5 calories per lb of body weight) and make sure you get heaps of protein. Train what you want but make sure you are sore every day for growth.