File :-(, x, )
Anonymous
Do this all with a safety belt on, you wont be so tough when you fuck up, so spend the $20 on a safety belt please.

Start by doing a Romanian Deadlift
>http://www.bodybuilding.com/fun/exercises.php?Name=Romanian+Deadlift
Now that you have the bar up, keep bringing it up and continue to a Standing Military Press (this should all be one motion).
>http://www.bodybuilding.com/fun/exercises.php?Name=Standing+Military+Press
Now come down to where you can do a Shrug (again all of this is one motion).
>http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Shrug
Bring your bar down and once you have got it down continue the same drill, just let the bar hit the ground and keep going, if you can do 5 sets of 10 of this then you should be set for the day, finish off your circuit with wide grip and closed grip bench presses.
>> Anonymous
>>424694

So a clean&jerk with an added shrug? *yawn*
>> Anonymous
>>424702

To re-explain what OP is saying for people who might not understand.

You do the 3 exercises, consecutively together.

You lift your Barbell, once it is at the normal position where you would normally drop it, you continue to a Military Press, now when you come down from it you do not set your Barbell down yet but you proceed to a Shrug then you bring your Barbell down to the ground, and either continue the exercise or take a 5-10 second rest depending on your fitness level.
>> Anonymous
>>424706

Yeah I think so, but I like how its broken down, thanks op.
>> Anonymous
>>424704

STFU fatass and do these>>424694

Also, did OP invent this, if so /fit/ should totally name it. Maybe Jerk and Shrug?
>> Anonymous
When exactly would you need a belt if you're using a weight useful for doing a barbell complex?
>> Anonymous
>>424725

And OP's stupid ass fucking complex is any better?
>> Anonymous
>>424731

Agreed 100%
>> Anonymous
>>424735

For fucking beginners it sure is, I am trying his complex tomorrow, the one in your video is crazy hard for me, we are all not super body builders yet, just last week I was able to lift 55 for the first time (yes I was lifting only the bar before), laugh all you want at me, but I am making some progress, and will keep on working hard.
>> Anonymous
>>424737

LOL, is that how much you bench?
>> Anonymous
>>424739

Yes thats how much I flat bench press.
>> Anonymous
>>424750

Dude... chill. Could you tell me what proteins I should take and also I know I am weak...
>> Anonymous
>>424754
Gallon of milk a day. Everyday.
>> Anonymous
>>424754

Take the proteins in milk and meat. Start doing stronglifts, eat a lot, and don't stop until you can squat 1.5x your bodyweight. THEN start thinking about adding some interval training to your program.
>> Anonymous
>>424756

No I mean like whey.
>> Anonymous
>>424757

But how do I get to the point where I can squat that much.
>> Anonymous
>>424770

Yeah brah, he might mess up his growth plates or something.

Fuck you, not even pediatricians believe that anymore.
>> Anonymous
>>424772

*memories*... dude... just wait a couple years... you are too young
>> Anonymous
>>424772

Tell them that you're interested in trying strength training, that you've done some research on the internet and have been pointed to those two books as the best way to learn how to do so safely and correctly. Try to get them to think of it as the same thing as registration fees for joining a soccer team or something, and then try to get them to pay for a gym membership, you'll need barbells and squat rack.
>> Anonymous
>>424778

I just asked my dad, he said "its not necessary" and he ranted about how those books are just to steal peoples money and other bullshit...
>> Anonymous
>>424779

Your father speaks truth. Just continue working out.
>> Anonymous
safety belt is for pussies or pros. learn how to control your ribcage and posterior chain with your muscles.
>> Anonymous
Belt is not necessarily for lower back.

Belt gives your abs something to press against.

Results in remaining tighter.

Which means less chance of injury.

Beginners need not wear a belt.

Wear belt once you are lifting very heavily.
>> Anonymous
>>424779

Keep working on him, SS and PP are two of the most highly regarded books in the strength training world, and you should be able to find plenty of evidence to support that. If he doesn't come around, ask him if he'd pay for you gym membership. If he wont get you a gym membership then you have a shitty dad, and should check out stronglifts.com and get a paper route or something.
>> Anonymous
>>424787

Oh yeah, or that. Someone get this kid a link.
>> Anonymous
you faggots swear this shit is so hard to find.

Starting Strength:
http://www.megaupload.com/?d=M2U9Y915


and I REALLY doubt a junior high student is going to sit through hundreds of pages of Rippetoe's inane diagrams and bloviation. His best shot is the starting strength wiki. Google it.
>> Anonymous
>>424790

Belt is necessary if you are stupid.
>> Anonymous
>>424694

What's with the Star Wars font?
>> Anonymous
>>424937
thats wut im wonderin
>> Anonymous
>>425771

shut the fukc up
>> Anonymous
lol safety belt

The number of faggots wearing one while doing their 100 arm curls at my gym would be amusing if it wasn't so disappointing.

I suppose you should wear one of you're really THAT good or don't want thickset abs.
>> Anonymous
You're just asking for an injury at a later point in time if you're wearing a belt as a beginner, intermediate, or even constantly as an expert. You might prevent an injury while lifting, but you're asking for problems later.
>> Anonymous
>>426109

has never visited a gym in his life
>> Anonymous
>>426124
agreed
>> Anonymous
>>426124
is an arm curling, safety belt wearing faggot
>> Anonymous
>>427060
>>427060
>>427060