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Anonymous
greets /fit/,
i would like to start working on my upper body, getting some arm muscles and flattening my stomach. What does /fit/ recommend?

Right now i do at least half an hour of sports a day for cardio, along with 30 crunches and 20 push-ups. Is that way too lame? advice plz.
>> Anonymous
-200 push-ups in as few of sets possible
-200 sit-ups/leg-raises/bicycle-crunches in as few of sets possible
-do some wall-sits until your legs are jello to balance things out.

do this every other day, or as you see fit. it's good to get a break in between days, but sometimes do a warmup of this on your off-days. on top of your cardio, it'll have you looking cut in at least a month's time.
>> Anonymous
AB RIPPER X
>> Anonymous
FAT CRASH DIET
>> Anonymous
>>265614

thanks man, i`ll and get this workout routine up and going tomorrow.
>> Anonymous
>>265614
totally new to this (not op) what do u mean as few of sets possible?
>> Anonymous
>>265754
i`m guessing few people can do 200 pushups in a row, it simply means you don`t have to do them all at once, like you can do 4 sets of 50 pushups with breaks between every set ,for example.
>> Anonymous
>>265754
If I were to guess, it means that if you could do more push ups per set (aka 100 per set would be better than 20).
>> Anonymous
>>265762
>>265763
ah ok, thanks
>> Anonymous
http://hundredpushups.com/index.html

This legit worked for me. Although it says to have a rest day after each thinger which I didn't do.
>> Anonymous
Starting strengh
>> Anonymous
>>265789
What a retard.
>> Anonymous
Crunchs for your abdominals. After a couple weeks try adding a 5lb. or even 10lb. weight over your chest and doing the same amount with the added weight.

As for arms, if you want better definition and mass you don't seem to have too much fat to work through to get there really. It'll most likely mean building on top of what you already have. I started with 15lb dumbbells for regular curls and hammerfists to work triceps and biceps respectively. After a month with the same weight increments, bump it up. I went from 15's to 25's and saw good improvement in definition, even more when I starting taking creatine supplements after training. Above all, I'd suggest keeping the routine simple and balanced.
Do the exercises that are difficult on you, they'll be the ones that give the most in return. I'd suggest cutting at least 25% of the fat you're intaking now out of your diet if at all possible. That usually only means replacing that fastfood stop you might make 2 or 3 times a week with whole foods and health-isle stuff that contains lowcarbs, lowfat, but more proteins and calories to get in a better workout and provide fuel for more substantial muscle growth.

Also, alternate those cardio workouts you're already doing with anaerobic exercise on different days.
>> Anonymous
>>265816
>Crunchs for your abdominals.
Crunches are less effective than the plank. Crunches don't even make it onto the list of 10 most effective abdominal exercises. Bicycle crunches are at the top for working the abdominals, and the captains chair is at the top for the obliques.
>> Anonymous
What the fuck is wrong with everyone on this board, and their avoidance of anything even remotely based around weight training?

Heavy compounds will give you superior gains, raise the metabolism, and flush your body with testosterone.

You're not going to get raped by large, muscular women if you step foot in a gym.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

You can't "spot reduce" your stomach. If you want to get cut, eat healthy. Lift hard and do cardio on your off days. The amount of pressure put onto the core from Squats and Deadlifts is far superior to any fucking sort of "crunches."

Janda-Situps? Full Contact Twists? Those are fucking core workouts.
>> Anonymous
>>265900
>You're not going to get raped by large, muscular women if you step foot in a gym.
WELL THAT COMPLETELY DEFEATS THE PURPOSE. GOODBYE /fit/ I WON'T BE NEEDING YOU ANYMORE.
>> Anonymous
>>265816
>Crunchs for your abdominals. After a couple weeks try adding a 5lb. or even 10lb. weight over your chest and doing the same amount with the added weight.

you CAN do this, but I find that the reason most people require any sort of weight is that they're doing situps LAZY. I guaranfuckingtee you that I can get more out of 4 sets of 15 situps than most people get out of hundreds. It's all a matter of tensing ::as though you had the weight to begin with::.

also, cocks. and lifting heavy, and you gotta eat big to get big, and learn to push yourself and don't be a pussy faggot and be sure to follow your schedule to the letter, and go consistently to the gym. And eat. And eat. And eat.

But you won't do this, so enjoy making no progress, OP, unless you're one of the .01% of the population who actually DOES make progress instead of being a fag
>> SCIENCE! Anonymous
>>265821
>Bicycle crunches are at the top for working the abdominals, and the captains chair is at the top for the obliques.
http://www.acefitness.org/getfit/abstudy_results.aspx
>> Anonymous
>>265907

This man is correct. Unless you work so hard nearly kill yourself, you'll get no gains.

And even if you do nearly kill yourself, your gains will be so small they won't be worth it.
>> Anonymous
>>265902
you're in my head, posting my thoughts
>> Anonymous
only 30 crunches and 20 pushups? next time when you get to that point, take a few breaths and do it again, and again until you fucking cant anymore.
>> Anonymous
>>265907
I do situps with 105 lbs on my chest. Nigger, you know nothing.
>> Anonymous
>>266013

Sit-ups are horrible for your lower back, and don't even directly target the abdominals. The extra weight is making it worse.

Good job.
>> Anonymous
>>266021
Thank you for saying that in a much more articulate way then I would have.
>> Anonymous
wow ppl on this board are tremendous dorks
>> Anonymous
>>266021
I deadlift well more than you ever will, and have been for years despite also doing weighted situps. My lower back is safe and sound. Enjoy your paranoia and your quarter squats as per doctor's orders, bitch.
>> Anonymous
>>266307

Doesn't change that fact that sit-ups are still shit
>> Anonymous
>>265590

Here are my tips OP, EAT EAT and EAT. You look like a twig, and you won't get any bigger unless you eat. Don't worry about gaining some fat while your bulking, you can easily get rid of that once you build some quality muscle and do a nice cut. Also if you eat clean then you won't gain that much fat to begin with.

Also invest in a gym membership or buy some weights, push-ups won't really get you anywhere as far as gaining size is concerned. And as for sit-ups and crunches, Abs are made in the kitchen.
>> Anonymous
>>266320
So what if weighted sit-ups work the hip flexors more than the abs? I'm not training to be pretty, because that just comes natural to me. You guys talk about certain exercises being dangerous in one breath and advocate muscular imbalances between antagonist muscles in the next. Yeah, sit-ups hit flexors hard. If I'm working my glutes hard in squats and deadlifts, I'd better be developing my flexors too, or imbalances result and can affect posture and injury potential way more than sit-ups will.

Besides, other than crunches, which are gay as hell, all good ab exercises hit the flexors pretty hard, like leg raises and dragon flags.

ITT: Niggers who still know nothing.
>> Anonymous
>>266380
Teach me about hip flexors please.
>> Anonymous
>>266380

yes, but it doesn't change that fact that you are doing situps, and situps suck. You could be donig better things, but you choose not to.

And you don't really need to work your hip flexors, I never have had a problem and neither has my friend, and I dead 365 and he deads 550
>> Anonymous
>>266380
The science says that situps aren't that great compared to other exercises. Nothing more to say.
>> Anonymous
>>266401
HEY MAN. I'VE INVESTED TIME AND ENERGY INTO SITUPS SO THEY HAVE TO BE GOOD. BECAUSE I'M NOT STUPID. I WOULDN'T HAVE INVESTED TIME AND ENERGY INTO SOMETHING THAT ISN'T THE BEST.
>> Anonymous
Ab exercises in general are a farse in my opinion. Doing heavy core exercises like deadlifts should be enough to strengthen your mid-section.
>> Anonymous
>>266405
Nigger, please. I can do leg raises with weight just by having done sit-ups like that. The strength transfers just fine to other exercises, so what waste is there?

That said, I've taken a look at the full contact twist and wouldn't mind adding it.
>> Anonymous
>>266415
It's enough for a beginner. Eventually you outgrow your copy of Starting Strength, though.
>> Anonymous
>>266415

agreed. the functional strength of the core is to stabilize your body. big heavy compound exercises work your core like it's meant to be worked.
>> Anonymous
OP here. Thanks for all the posts once again, and let me sort some of this shit through.

>>265816
thanks for the tips. Regarding food, I consider myself a pretty healthy eater. I practically never eat at fast food restaurants. What i`m doing since last week is cutting out all unhealthy snacks (mostly chocolate, some candy) and sugared beverages, so my diet shouldn`t be a problem. I eat well, and a good amount of it.

>>265907
whoa, the pessimism! i`m a eurofag and no fatass american, so please invest a tiny bit more faith in me.

>>266010
started doing my pushups and crunches today, managed about 140 in a fairly consecutive manner. word.

And to conclude, to all those that suggested a gym membership: I had one for about 4 months a year ago, and i`m not really a fan of them. To start off i would rather focus on getting my body a bit more "defined" than trying to get a shitload of muscles.
>> Anonymous
>>267105

The only way to have your body look more "defined" is by lowering your bodyfat %. The problem with you is that you are pretty damn skinny and you won't look that much more defined if you drop your bodyfat since you don't really have that much muscle to begin with.

So your best bet is to eat, lift, and build some quality muscle. Also eat your pr0teinz, at the very least 1.5g of protein per pound of bodyweight a day should be your goal. Also your current workout regime is shit. Seriously get a gym membership or buy some weights, or else you will remain to look like a twig.
>> Anonymous
>>267137

OP again. I guess i`m gonna go to the gym eventually, since my school provides you with a small yet fully equipped gym on school premises for the ludicrously low price of 10 US dollars per half-year semester. I guess it would be stupid NOT to go there, since it`s practically free.
>> Anonymous
>>265590

Are there any exercises that can help this man stop glowing blue?
>> Anonymous
>>265590
I like your walls. The random black is nice. :]