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Anonymous
Oh man, where do I start.

Ok I want to get stronger, not buff, but stronger because I am incredibly weak. I can only lift like a bar with no weights, which would be about 45 lbs.

What the fuck do I do? I cant start off with just bench pressing JUST A BAR. And I will be free a lot this summer.
>> Anonymous
>I cant start off with just bench pressing JUST A BAR

you gotta start somewhere pal
>> Anonymous
>>105039

How long would you suggest I wait until I add like 10 more lbs? Like every 2 weeks?
>> Anonymous
The best answer is to do pushups until you can do 30 in a row or something, then worry about starting free weights.
>> Anonymous
if you work out correctly, see if you can add 5 or 10 pounds a week
>> Anonymous
you can start by eating more right now.

eat 20-40% more food. you wont even have to work out and you'll get stronger. if you work out also you'll get super buff. EAT MORE NIGGA
>> Anonymous
>>105065

Add more when you feel as though you can.

There's no true schedule you can create.

I know, those kind of answers suck.

A few more questions though. Are you looking for muscle power? Endurance? Strength?

With endurance, remember, go low weight high reps.

Strength, high weight low reps.

Power? You'll want to do something other than benchpressing.
>> Anonymous
OP here.

The thing I am also suffering from is that I get tired, real easy. Im not fat, I am scrawny.

>>105069
I can only do 10 in a row... I get exhausted pretty quickly.
>> Anonymous
>>105074

Holy sweet fucking jesus, ignore this post!

Endurance is useless to you, muscular endurance is only really useful to some types of activities, like rock-climbing, where the movement is mostly slow but repeated many many times.

Strength and power are LOW REPS, HIGH WEIGHT.

Just look at powerlifters vs bodybuilders.

Powerlifters want to lift as close to their one rep max as possible, so as to increase it. Lifting somewhere around 90% of your max works the fast-twitch muscle fibers, and makes you more explosive and strong.


Bodybuilders want to do a ton of reps, almost going to failure. They'll probably be doing something like 50-70 of their max. They do this in order for their muscles to grow as fast as possible, just to look good. They aren't interested in strength, as long as they get bigger.
>> Anonymous
>45 lbs.

Holy mother fucking of lord. I can bench-press 205 you fucking weak piece of shit. I guarantee you that I'm probably younger than you. I'm mother fucking 17.

Some of the weaklings on my JV football team can bench-press WAY MORE THAN YOU.

Anyways, to get better, just gradually add weights each day, trying to accelerate to more reps. That's FUCKING IT. Even the monster body builders are fucking retarded. LERN2WEIGHTLIFT.
>> Anonymous
OP, ignore the dickheads. And for that matter, any advice in this thread besides mine. You are weak and small now, but motivated to get strong. And you CAN lift the bar - that is how you have to start.

In fact, you will warm up for every single exercise you ever do again in your life by doing a set with the empty bar, even once you can bench press over 9000 pounds. So there is no shame in using it.

Google 'Starting Strength' (and buy or rapidshit the book by Mark Rippetoe) for the best beginning strength training workout around.

and EAT MOAR

You will get strong
>> Anonymous
>>105106
>and EAT MOAR

You're such a fatass.
>> Anonymous
>>105102

On man, 205? YOU ARE FUCKING BIG TIME.

you're only about 500 pounds away from breaking the raw bench record!

Shit nigga, best watch out for you.
>> Anonymous
>>105110

Also, here's a woman who can overhead press Mr. JV, and probably the rest of his pussy ass team:

http://www.youtube.com/watch?v=C2V2g_cl-MM
>> Anonymous
I am not really interested to be that "ripped" guy you see at the mall. I just want to be your normal muscular guy, but STRONG.

I am a fucking weakling ;_;
>> Anonymous
>>105114
My post>>105106

is how to get strong (and big enough to be strong) not look like a body building retard. It's a program made for athletes. But good for everybody.
>> Moonmauler !!LgNbdvCFAuN
>>105102
>JV football team

Wow, high school JV football? That's hardcore dude.
>> Anonymous
>>105110
You still can't bench-press like me. Pussy.
>> Anonymous
>>105123
I'm on Varsity now mother fucker.

I weigh 209, Defensive-End, and I will be on the Varsity team next year. Better luck next time you "LOL I WISH I WAS ON THE FOOTBALL TEAM" faggots.
>> Anonymous
>>105125

You're only 209 and you're a DE?

I guess when you're playing against little kids you're ok
>> Anonymous
     File :-(, x)
>> Anonymous
football sucks.

what a bunch of pussies with your pads and helmets.
>> Anonymous
>>105125
Dude your cock must be so much big than ours!
>> Anonymous
>>105129
My other DE weighs less than me and hits harder than me.

Enjoy your Fantasy Football Team.
>> Anonymous
>>105132
AND YOU FAGGOTS STILL CAN'T BENCH-PRESS LIKE ME! LOL!

I swear to god, is /fit/ crawling with fucking weaklings? I haven't met anyone who can lift more than me.

Oh, by the way: DEADLIFTS: 405!

No one will never beat that. And I'm talking about the scrawny/fatasses on /fit/.

Stop eating so damn much you sad, pathetic virgins.
>> Anonymous
     File :-(, x)
>>105136
>>scrawny
>>stop eating so much
>> Anonymous
ITT: Weaklings.
>> Anonymous
>>105136
Wow! Man you're amazing you'll go very far in life with th ability to bench press i don't know how many lbs! Dude you're like so cool!
>> Anonymous
>>105125
Good troll.
9/10
>> Anonymous
>>105142
My life is pretty normal. And how does it go to how my life is? I'm not socially inept like you faggots.

Enjoy your hand.
>> Anonymous
>>105136
HOLY SHIT 405? THERE'S NO WAY YOU COULD BE LYING. THIS IS THE INTERNET WHERE IT IS IMPOSSIBLE TO LIE. YOU MUST FEEL SO GOOD ABOUT YOURSELF TELLING ALL OF THESE WEAKLINGS HOW MUCH BETTER THAN THEM YOU ARE. YOU MUST HAVE THE GREATEST LIFE. YOU'RE CERTAINLY NOT A DOUCHE BAG AND YOU MUST HAVE A TON OF FRIENDS IN THE REAL WORLD. SHIT MUST BE CASH.
>> Anonymous
>>105136
dude fuck you i can deadlift 460. now you've met someone thats better than you. you just lost everything you had. now go kill yourself.
>> Anonymous
>>105150
My life isn't exciting. I go to a few parties and I get laid and/or get my dick sucked from one of my rival high schoolers cheap Latina chicks that are begging for attention from a damn good-looking Varsity DE player.

Shit will be ALWAYS cash, and normal.
>> Anonymous
>>105145
okay enough of my hypermoment
Dude your replying to some threads about a fag needing some tips to gain power, and here your are boasting ourself in the INTERBUTTS!

Enjoy your so called socially adept life
>> Anonymous
>>105157
You still can't bench-press more than me.

LERN2BENCHPRESS
>> Anonymous
>>105160
Waaaaaaah. OP doesn't know SHIT about motivating himself. WAAAAAAH I CALL FOR OTHER WEAKLINGS ON /FIT/ TO HELP ME ON HOW TO FUCKING BENCH-PRESS. WAAAAAAAAAAH.

Continue to cry and become more weaker.

Enjoy your socially inept life.
>> Anonymous
>>105164
Who said I was OP?
I fucking laugh at you people in your face. Trying to get a perfect and healthy body when you can't even be at peace with yourself.

Enjoy your little world where you think having a perfect body will make you have a great social life
>> Anonymous
determined troll is determined
>> Anonymous
>>105125
>I can bench-press 205
>I weigh 209

LOL YOU WEAK PUSSY if you are going to make fun of someone asking for help...bench your own body weight.
>> Anonymous
>>105176
>I fucking laugh at you people in your face. Trying to get a perfect and healthy body when you can't even be at peace with yourself.

Again, I have a normal social life unlike you faggots who FAP to anything Final Fantasy Hentai.

You think people who look good physically have like this curse to having a shitty life? God damn, go suck your own dick and look at your MOMMY YOU CRY BABY.
>> Anonymous
>>105180
Still can't bench-press like I do, you fucking weak pussies. HAHA.
>> Moonmauler !!LgNbdvCFAuN
     File :-(, x)
>>105190
>>105189
>>105136
>> Anonymous
My self-esteem has been crushed in this thread. ;_;
>> Anonymous
>>105190
I bench way more than you...but I am not 17 (you win there)

I am 21 215lbs

and i bench 350lbs
>> Anonymous
>>105196
Hah. I did my math.. I'll be benching WAY MORE THAN YOU once I hit your age.

Any more weaklings left?
>> Anonymous
     File :-(, x)
>>105102
>>105125
Ignore this cunt. Pic related.

Anyway, if you don't want to start with a bar, then start with dumbbells. Do that in a variety of ways to build up those muscles and the stabilizers. Then, when you can dumbbell press whatever you're comfortable with trying to bench, you can start benching. And benching is generally easier so you can go a little higher in the weight.
>> Anonymous
>>105198
Wait till you get to college...pizza and booze and school work will make the gym not fun anymore
>> Moonmauler !!LgNbdvCFAuN
>>105198
4/10

Tone it down a bit man, you're starting to make it a little obvious.
>> Anonymous
>>105204
your just jealous of my gunz
>> Anonymous
>>105102
UNDERAGE B&
>> Anonymous
>>105201
>Anyway, if you don't want to start with a bar, then start with dumbbells.
>dumbbells.

You're DOING IT WRONG YOU WEAK FAGGOT. This is why I bench-press all of you in this thread. You just LIFT THE SHIT AND DO AS MUCH REPS AS YOU CAN. And drink Whey Protein you scrawny piece of shit.
>> Anonymous
>>105209
you can't even bench yourself
>> anonymous
dude whos 205 and 17 plz shut the fuck up. Im 16 yrs old, weigh 180 lbs and dont play football. Instead i chose to do a real sport with hardcore training and wrestle where we are not only in shape, but are also strong and much better conditioned than all the football fags at my school. plus im stronger than you in all aspects. My bench max is 270 and i weigh less and am younger than you and i dead lift 450 and squat almost 600 lbs not. got 565 last time i did squat max. So stfu owned bitch. And i am the strongest person under 18 on this thread now...
>> Anonymous
>>105102
underage b&
>> Anonymous
>>105213
Dude, whatever man. I worked so hard dude.. And you come up to me, and speak the truth about yourself. Did you know what you just did? You broke down my willpower. Now, I don't think I can actually continue on with my training regime. I swear man, you really DIDN'T HURT MY FUCKING FEELINGS YOU LYING SACK OF SHIT. Only steroid users take that shit, I mean seriously.. THAT'S WAY TOO FUCKING MUCH. And someone like you browsing 4chan? I call everything bullshit. I think I am the only one "legitimate" enough to consider myself the strongest man of 4chan.

ITT: FAKE WEAKLINGS!
>> anonymous
all right man you can keep living in fantasy world but i worked my fucking ass off for 2 years to get that kind of strength and that is not any where near what id be lifting if i was on steriods. If i was on steriods id weigh like 220-230 and id sqaut over 800lbs deadlift like 550-600 and have a bench press around 400lbs easily. Why dont you read up on how effective just working out and dieting properly can be. The human body has the most amazing potential to develope without limitation. I am still getting stronger and have not found my limits yet. And i dont plan to stop until i cant get any stronger without endangering my body. And i will never take steriods because they will royally fuck you up. watch the video on youtube about the guy whose biceps exploded because of roids. thats why i will never take them you week faget with your 205 benchmax.
>> Anonymous
>>105228
He is a troll/drunk don't respond
>> Anonymous
>>105228
Pussy.
>> anonymous
the anon that said that said im a drunk is a fuckin retard and shouldnt be listened to... with hard work your 205 benchmax could easily become 250 in a few months
>> Anonymous
>>105237
not you tardface... you seem fine

the guy going WEAK PUSSY every post is a troll and your well worded response will have no effect on him.
>> Anonymous
OP : To lay aside the trolling I'll sum up the most important advice from this thread.

1. Eat more
2. Eat even more
3. Do pushups to get started until you can do 30 to 40 in a row.
4. Always keep in mind that the beginning is the worst part.

Also, you getting tired might be another sign for not eating enough. It's the same for me whenever I need to eat more. Keep your head up and ignore the troll.

By the way, is your name Peter?
>> Anonymous
>>105237

A 45 pounds gain on your bench in three months?

Uhhh, no.
>> Anonymous
OP, its allright to start out with just the bar. Everyone starts somewhere.
1: Eat a lot more. Protein. (egg whites fuck yeah)
2: Don't just stick with one exercise, work out your whole body through the week.
3:Always push yourself to your limit. Go until you feel like you cant lift one more ounce of weight.
4: Stick to your workout plan. maybe get a friend to keep you dedicated.
5: Have confidence and good luck.
>> Anonymous
I was in the same boat as you. After 8 months of working out and research, I ALMOST have it down. I got form correct and am about twice as strong as i was before (which isnt saying much). Eating is the key. I knew from the start i had to eat more. But i had no idea how much more. Current diet now:

6 eggs (2 yolks) + 1 cup cream of what + raisins
Tuna sandwich + cup of yogurt
*workout*
Protein shake
Turkey burger + mashed potatoes/baked potatoe and possibly some pasta
After work its another 6 eggs (2 yolks) + oatmeal and a banana

Im probably STILL not eating enough. But its working decently. I'm benching 105 as my 5 rep max. Pretty fucking pathetic, but im getting there. Squat is at 175 for 5RM, deadlift 200 5RM. I'm 6'2" 165lbs. Good Luck to ya bro.
>> Anonymous
Heck, I started with just a bar with the lowest weights on, like the rest of the tread says, gotta start somewhere. What you want to be doing in particular are deadlifts, rows, bench presses and squats. Go for 5x5 and split your lifting into three days, supplementing a couple of additional exercises in here and there if you like.