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  • Subject: Fitness 101: A Beginner's Guide to Working Out
Subject: Fitness 101: A Beginner's Guide to Working Out

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: SICKLEnHAMMER
nice thread OP. I was wondering why you didn't include dead lifts though? It may be the single greatest back workout you can do. It works legs, every muscle in your back, including traps, forearms and biceps. It has to be done properly, but it's amazing. Otherwise, excellent and informative post.

proper deadlift


This thread is meant for beginners; I felt that deadlifts might be too advanced.

(I'm stuck in an elevator right now, olol)

  • 07.17.2012 8:44 AM PDT

Posted by: Textually Harass
Posted by: ShieldyPoo
U Mirin?

Why don't you do any work on your chest or legs or something? You look like a cartoon character.

As the founder of Health & Fitness, I want to say that this is a good thread and thanks to Oakland for writing the majority of it. If anyone has any questions you can either post them in this thread or join Health and Fitness (link in OP).

  • 07.17.2012 9:53 AM PDT

Posted by: BoyceKRP
duckingd
drink
seriously
me bell sean ressea ellio tand i
-blam!-img party. totallt waasted . ph my god.
i called ashy;n, i dnno if that was a good ideo. i'ma sleep with her or sometning, fujuuuck

So would anyone else support that guys suggestion of circuit training? And how would I find what variation suits me?

  • 07.17.2012 12:33 PM PDT

Do everyone a favor, get some intelligence, grow a set, bust a nut, and shut the fu­ck up.
Posted by: Anto91
you're retared for not knowing inside jokes
retard

No cardio?

  • 07.17.2012 12:35 PM PDT

International Army for the Liberation of Hotdogs.
" The Grunt " - Death Served on A Screaming Platter!
You lack the majestic curves of a ripe banana! YOU SIR ARE A PINEAPPLE
win
Justin Bieber sounds like two high-pitched walruses engaging in sex.

Really great thread, but what do you think about shrugs for a shoulder exercise?

  • 07.17.2012 12:51 PM PDT
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The really good part of it? Is that if you are having fun while posting well and enjoying your time here, not only is your trust rating improving (and the title as a result), you begin to realize/understand that the REAL reward isn't a title or a colored banner. The real reward is that you're actually enjoying your time here and your interaction with other members of the community. -Recon Number 54

Great guide! Saved.

  • 07.17.2012 12:54 PM PDT

*scratches nuts*


Posted by: Soul drinker108
Really great thread, but what do you think about shrugs for a shoulder exercise?
Good for the traps, won't target your deltoids as much as an overhead press or upright row will. Shrugs are still a good exercise because girls love traps

  • 07.17.2012 1:03 PM PDT
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You should be the last person to give fitness advice.

  • 07.17.2012 1:07 PM PDT

I'm glad you cared to look at this box with letters. Lets hang out sometime! :D

Thanks OP!

<3

  • 07.17.2012 1:08 PM PDT
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Posted by: Kendzierski7
Posted by: Aang the Avatar
Hey OP, I just want to know if my workout is good:

A Day

Squats 5x5
Deadlift 1X5
Overhead Press 5x5

B Day

Squats 5x5
Benchpress 5x5
Barbell rows 5x5

Basically I go to the gym ever other day, and alternate between A and B day. I add 5 pounds every time I go. On the days I don't run, I run.

I do 500 crunches every day and 100 push ups.
If you're just looking for strength that's a decent program. It's not the greatest program for having a balanced, muscular body though. You will definitely see some strength gains and some mass gains assuming you're also eating right, but this program kind of neglects arms, upper back and calves. It is a great program for starting out though, just to get a little size and strength right away before moving onto something more complex.

Also I wouldn't bother with the 500 crunches everyday. If you want to work your core then add some more resistance so that it doesn't basically become a cardio workout. Add some different core workouts in there too, crunches don't target the whole thing.


What would you recommend I add to my workout?

  • 07.17.2012 1:22 PM PDT

*scratches nuts*


Posted by: Aang the Avatar

Posted by: Kendzierski7
Posted by: Aang the Avatar
Hey OP, I just want to know if my workout is good:

A Day

Squats 5x5
Deadlift 1X5
Overhead Press 5x5

B Day

Squats 5x5
Benchpress 5x5
Barbell rows 5x5

Basically I go to the gym ever other day, and alternate between A and B day. I add 5 pounds every time I go. On the days I don't run, I run.

I do 500 crunches every day and 100 push ups.
If you're just looking for strength that's a decent program. It's not the greatest program for having a balanced, muscular body though. You will definitely see some strength gains and some mass gains assuming you're also eating right, but this program kind of neglects arms, upper back and calves. It is a great program for starting out though, just to get a little size and strength right away before moving onto something more complex.

Also I wouldn't bother with the 500 crunches everyday. If you want to work your core then add some more resistance so that it doesn't basically become a cardio workout. Add some different core workouts in there too, crunches don't target the whole thing.


What would you recommend I add to my workout?
Day A: squat 5x5
Deadlift 1x5
OHP 5x5
Pullups/chinups 3x8 (assisted if need be)
Core work

Day B: Squat 5x5
Bench 5x5
Bent over rows 5x5
Skull crushers 3x8
Calf raises 3x15


Also you're going to have to pay close attention to the workload that comes with doing 5x5 on the main lifts. If you start to feel fatigued all the time up your calorie intake or drop down to 3x5 on the major compounds (except deadlifts, of course)

I'm also curious as to why you're doing OHP on day A and Bent Over Rows on day B. I'm sure SL 5x5 has them the other way around

[Edited on 07.17.2012 1:34 PM PDT]

  • 07.17.2012 1:32 PM PDT

I acknowledge my user name is stupid. However, I promise I'm not.

Disclaimer: The latter is a lie.

Nice.

  • 07.17.2012 1:42 PM PDT

I acknowledge my user name is stupid. However, I promise I'm not.

Disclaimer: The latter is a lie.

Nice thread.

Edit: Forgot I already posted. Woops.

[Edited on 07.17.2012 1:47 PM PDT]

  • 07.17.2012 1:46 PM PDT

Posted by: BoyceKRP
duckingd
drink
seriously
me bell sean ressea ellio tand i
-blam!-img party. totallt waasted . ph my god.
i called ashy;n, i dnno if that was a good ideo. i'ma sleep with her or sometning, fujuuuck

Good thread.

  • 07.17.2012 1:47 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: capitonRender007
No cardio?

I reached the 10000 character limit.

  • 07.17.2012 2:27 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.

Will be home from work in about 5 hours, about to get off a train. I'll answer as many questions possible then

  • 07.17.2012 2:28 PM PDT

Join Kustom Kings today for help, fun, and achievments! It is a new group so tell your friends and we can get growing!

*saved*

This should be helpful for me. This is the offseason for basketball and I'm trying to take advantage of the time off to work out.

  • 07.17.2012 2:28 PM PDT

Forklifts Don't Die There Only Missing In Action

Yea but what if instead of exercising I leveled my WoW character?


[Edited on 07.17.2012 2:30 PM PDT]

  • 07.17.2012 2:29 PM PDT

http://i.imgur.com/fsISj.png

Posted by: Hwensta
Yea but what if instead of exercising I leveled my WoW character?

If there's one thing this thread doesn't need, it's people with the "oh, f**k this, I'll sit in front of the TV" mentality.

  • 07.17.2012 2:44 PM PDT
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Well spank my balls and call me Santa, it's Easter already!

Good job. Thread saved.

  • 07.17.2012 2:46 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: Show me pie
*saved*

This should be helpful for me. This is the offseason for basketball and I'm trying to take advantage of the time off to work out.


As an athlete, there will be one more part of the shoulder for you to exercise: the Rotator Cuff. It's essentially the weakest link in your upper body, and strengthening it will help prevent injures on the court.

Internal Rotations
Dumbbell External Rotations

Go light on the weight.

[Edited on 07.17.2012 8:41 PM PDT]

  • 07.17.2012 3:37 PM PDT

I like Halo: Reach. I think its a fun game. What i DON'T like about it is that the maps such as SwordBase is terrible. I don't hate armor lock, but i can say it can sometimes get annoying. Bloom doesn't bother me either.

What if I weigh 100Ib and have very high metabolism and also have no exercise equipment at all? I need help.

  • 07.17.2012 6:28 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: Soul drinker108
Really great thread, but what do you think about shrugs for a shoulder exercise?


Shrugs are a great exercise for the Traps, but only when done right. I prefer to make each rep slow to maximize the work your muscle has to do it, plus it forces you to use good form.

  • 07.17.2012 8:15 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: Tippied
What if I weigh 100Ib and have very high metabolism and also have no exercise equipment at all? I need help.


First of all, let me emphasize that gaining muscle weight is ALWAYS possible.

Second: Eat, my child. Think of your high-metabolism as a gas-guzzling car; it is not very efficient at extracting the energy. Many nutrients will just pass through your system rather than get absorbed, which is why you don't gain weight easily. The solution? Intake as many calories as possible while burning as few calories as possible.

- Stuff your face with healthy food. You'll need to increase your calorie intake by 500 to 1000 calories. Meats, vegetables, and grains; Again, lots of protein.

- Follow the guide for the first 6 weeks.

- After the first 6 weeks, you'll need to change the exercises specifically for your needs. When gaining weight, you need to burn as few calories as possible. This means that you need to do as few repetitions as possible. No more than 6 reps per set; use a little heavier weight so that the last rep is very difficult or near-impossible. This is training your muscles for Strength rather than Bulk (There is a difference between a strong muscle and a big muscle.)

- Don't do much cardio; Again, you need to burn as few calories as possible.

- You will, slowly, begin to put on the pounds. If you start now, I would say you could put on 15 to 20 pounds by the end of the year.

You said you have no exercise equipment? I will need to get a gym membership. Some of very affordable; 24 hour fitness can start at $20 a month. If you really want to gain muscle weight, exercising at home using body-weight exercises won't be enough.
If you feel shy, consider going in the wee hours of the morning or later in the night, that's when most gyms are somewhat empty.

  • 07.17.2012 8:33 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: spirit of sand
So would anyone else support that guys suggestion of circuit training? And how would I find what variation suits me?


Circuit training has an emphasis on cardiovascular endurance, which is great if you're say a runner, swimmer, dancer, ect. Basically, it's a short burst of intensity targeting one muscle group, and then followed by another short burt of intensity targeting a different muscle group. There is no rest time.

This results in a very tiring, very exhausting, short, full-body workout. I'm not an expert on it, but I'm sure the personal trainers down at your local gym could tell you about it.

  • 07.17.2012 8:45 PM PDT