File :-(, x, )
Anonymous
So /fit/, I'm 18, weigh between 160, and am 5'8"

A while ago I started jogging (twice a week) and playing racquetball (3-4 times a week), and doing a basic workout routine (2-3 times a week):
100 situps
50 pushups
2 or more sets of 15 pullups
2 or more sets of 15 fingertip pushups
2 or more miles of jogging (in addition to my regular jogs)

Initially I lost about 10 pounds of fat (ugh, i didn't know I had so much) then gained the 10 pounds back with what I presume is muscle.

My question is, based on my appearance, what part of my body should I focus on most? What needs the most work?
>> Anonymous
some bigger pecks and a little work on your shoulders would go a long way, I think
>> Anonymous
Ok, your program is shit.

I had pushups, because they aren't very focused, and work muscular endurance more than anything (Meaning you become able to do more pushups, not necessarily stronger).

Doing your program, I can almost guarantee you that you didn't gain ten pounds of muscle, but just gained back the ten pounds of fat that you lost from the shock of exercise.

I assume you want to be a bodybuilder, and get big. Go to bodybuilding.com or t-nation, they have a lot of great information.

Start lifting real weights, and cut the push-up / sit-up crap.
>> Hammerknife !YnV/wUlHaQ
gas is like 4 dollars a fucking gallon, you've got a computer and an internet connection, so obviously you're doing okay.. spend the 10 fucking dollars (planet fitness, etc) and join a fucking gym and lift some weights. why are people so against spending a little money so they can get in shape? fuck.

sit ups are probably the most worthless exercise you can ever do.
>> Anonymous
>>96228

Yeah about a month ago is when I started getting some "pectoral definition" but I think I need to change my workout, because for about 2 weeks I haven't noticed any change at all. They don't even get sore anymore. Does anyone know some good workouts that exercise the pecks that I could do at home? because going to the gym isn't a legitimate option for me at the moment.
>> Anonymous
>>96231
>Ok, your program is shit.
Well, that's why I came to /fit/, to learn how to do it right. I don't know about gaining back 10 pounds of fat, but if I did it must've rearranged itself onto other parts of my body.

I don't want to be huge, I just want to look good naked, but I appreciate the links. I'll go check them out.
>> Anonymous
>>96238
oh really? can't get to the gym? which bullshit scenario is it for you?
>> Anonymous
>>96236
I'm a freshman in college, living off of a dwindling loan that already started off small, and I have no car. I only have the internet because the campus makes wifi free to the students.

This is why I cannot afford to go to the gym. I can barely afford rent and food as it is, and I'm a full-time student with classes all day everyday, so I have no time for a job. I'll be getting a job in the summer, so then I can look into joining a gym. It's not that I'm against spending the money to get into shape, I actually can't at the moment.

>sit ups are probably the most worthless exercise you can ever do.
Also, why is this? I've never heard this before.
>> Anonymous
>>96245see>>96247
>> Anonymous
>>96247
unless you're at a community college, your school has a gym that is available to you.

classes all day every day huh? what are you taking 50 classes that all have labs?
>> Anonymous
>>96254
3 classes mon wed fri, 2 on tues and thurs. They're spread out over the whole day (my fault, I picked the schedule. doh.) so I don't have enough time in the day to get a job to get the extra money to be able to afford to go to the gym. Keep in mind that I want to be able to have a little downtime too. I don't want to burn out.

Regardless, all I really want to know is if there are things I can do at home that could improve my workout (obviously there are). If I adjust my budget to buy some weights (cheaper than joining a gym, yeah?) are there some recommended exercises I should do? Seriously I'm a total noob at this.
>> Anonymous
>>96258
have you looked into how much gym fees are at your school (assuming you have one)? Students often get discounted rates. My costs were $80/4 months or $100/8 months, not that bad.
>> Anonymous
>>96263
my school gym was free, you just needed a student ID.
>> Anonymous
>>96263
Well there's a 24-Hour Fitness right outside the campus, so I'm thinking about joining it this summer. No on-campus gym though.
>> Anonymous
>You can get abs simply by starving yourself.

muscle burns fat. Your core muscles aren't very big, so, even if you work them out, they don't burn much fat. Abdominal exercises aren't bad necessarily, but in terms of changing your body composition, they're not going to do much at all compared to weight lifting (SQUATZ etc).
>> Anonymous
>>96271
Uhhh wow. Had the wrong Ctrl+C from another thread, meant to paste this:
>sit ups are probably the most worthless exercise you can ever do.
>Also, why is this? I've never heard this before.
>> Anonymous
>>96271
>>96272
Aaah thank you very much!
>> Anonymous
>>96247
Sit-ups are almost worthless because you really can't hypertrophy your abs, they have a very, very low potential to grow.

Also, since they are so easy, you aren't getting better core strength, you're just getting better at doing situps
>> Anonymous
OP here.

So basically what I've been told is to get bigger pecks, shoulders, and abs, and to join an actual gym.

Is there anything else I should do for the purpose of looking good naked? (once again - not trying to be a bodybuilder here)
>> xrkfrm !O4ZEpB7lss
>>96282
PROTIP - half of /fit/ is bodybuilder faggots
>> Anonymous
>>96282

Ok, you keep saying you don't want to be a bodybuilder. Just shut the fuck up about that, you will never be like those huge guys, you don't have the body type. But you want to get bigger, so when you go, you will be lifting like one, because that is probably the fastest way to get big. Not strong, big.

Also, while I can't really see, you're legs are scrawny as shit, make sure to work out your entire body, and not be top heavy like a lot of idiots at the gym. If you work your entire body, you will make gains a lot faster, and you wont plateau as quickly
>> Anonymous
>>96284

You're generous with those numbers, the percentage is probably higher. /fit/ is so image absorbed, it's just shines true that elitist anons are really just dumb frat boys trapped in fatty otaku bodies (or tiny skinny fat bodies, lol fgts).

OP HANG UPSIDE DOWN OFF TREE LIFT TORSO WITH ROCK, WINRAR ABS 4 U. Lol, goddamnit.
>> Anonymous
>>96290

>OP HANG UPSIDE DOWN OFF TREE LIFT TORSO WITH ROCK, WINRAR ABS 4 U

I FUCKIN LOVE THIS PLAN
>> Anonymous
GUISE TAKE IT FROM ME. You do NOT want to be TOO BIG. I worked out too hard and I was REALLY into it, and I woke up one day and looked in the mirror. I was fucking hyooge. I damned that last day, it ruined my life FOREVER. I just woke up one day, and I was too big! It literally happened overnight.

I know you guys won't believe me, but it DOES happen. Just stay away from lifting heavy and protein powder, it's a slippery slope.

>dumb frat boys trapped in fatty otaku bodies

Hey, that's me! except I'm not fat or an otaku. and that's all that matters to me
>> Anonymous
>>96304

I laughed
>> Anonymous
>>96304

I did some dips last night and drank a shake...just woke up.....goddamnit. MY ARMS ARE SO FUCKING BIG I CANT GET OUT THE FUCKING DOOR. DESTROY /fit/ It must not lead others to this bullshit exercise TRAP! Whey they said. I gotta poo so fucking bad :(.
>> Anonymous
>Whey they said. I gotta poo so fucking bad :(.

sadly this is the truthiest of truth :(
>> Anonymous
OP, imo your delts are non-existant and your arms (bi/tri) are lacking as well.

I'd worry less about focusing a body part and do compound exercises as a priority.

Bench will work frontal delts, pecs and tri's.
Pull ups (wide grip) will work your lats and forearms, try closer grip+underhand for more focus on biceps (i like to alternate).
Military/overhead press will really help your delts (shoulders) as well as some triceps.

Always do a full range of exercises when ur at the gym (ie don't do bench/military/pull ups/ 2x10 bicep curls and call it a day). Actually focus the part of the body you're working starting with larger mucles/compound exercises first, then finish off with isolation of the smaller muscles if they arent already burnt (tri's: cable extension, db kickbacks, dips. bi's: hammer curls are underrated IMO, couple them with a straight bar standing curl. The more you can supeiate your wrists while working biceps, the more you will tighten the "ball" that most people refer to. Hammer curls will help you get the "full" look to your arms via upper forearms and outer biceps).
>> Anonymous
>>96304
lol, obvious troll is obvious
>> Anonymous
pecs
shoulders
biceps
triceps
abs

basically you need to do more squats...
>> Anonymous
>>96587

SQUATZZZZZ
>> Anonymous
I'm guessing you can't afford a bench/don't have room for one from what you've said. I think you need to get some Dumbells, this site http://www.exrx.net/Lists/Directory.html has a lot of excercises you can do using just dumbells.
Generally if you can do over 12-15 reps then you need to increase the weight if you wanna gain muscle mass.
>> Anonymous
>>96650
great link is great
>> Anonymous
so are you flexing OP?
>> deleted
most campus' hav gyms thts where most of the sports teams at your school train for weight training, look into it
>> Anonymous
>>96777
OP here. Yes, I am flexing in those pics. What I learned from this thread last night is that apparently while I've been building up muscular endurance I haven't been doing exercises that will build bigger/stronger muscles. I'm going to try the things suggested to me and see what happens.
>> Anonymous
>>96795
ahahaha i'm not OP but I go to a tech school. we have a... a chess team? but no sports teams xD so we have no gym either.
>> Anonymous
Im 5'7" and 130 and similar size. Are you sure you are 160?
>> Anonymous
>>96997
last time I was at the campus clinic and was weighed (so about two weeks ago) I was told I was 158.
>> Anonymous
damn OP, it looks like you have fat in the right places, but not muscle

love handles for serious
>> Anonymous
>>97163
where the fuck do you see lovehandles? this guys is close to single digit fat % if anything.
>> Anonymous
GUISE TAKE IT FROM ME. You do NOT want to be TOO BIG. I worked out too hard and I was REALLY into it, and I woke up one day and looked in the mirror. I was fucking hyooge. I damned that last day, it ruined my life FOREVER. I just woke up one day, and I was too big! It literally happened overnight, i couldn't leave my room because i was too big to fit through the door. That was weeks ago, now im just trying to lose some of that mass so that one day i may be able to leave my room

I know you guys won't believe me, but it DOES happen. Just stay away from lifting heavy and protein powder, it's a slippery slope.
>> Anonymous
I am 5'8'' also and have been working out for two to three months now. I thought I looked similar to you, yet I only weigh 125 lbs (working on muscle gain) and you supposedly weigh 160 lbs. I must be fucking skinnier than I think or something.

You sure you weighed yourself correctly with a good scale and if you have one that is a crappy electronic one at your house did you at least put it on a hard flat surface before weighing yourself?
>> Anonymous
>>97247
Well in my original post I accidentally typed 'between' instead of 'around' 160. Like I said, 2 weeks ago I was 158 according to a clinic, and I doubt I've gone below 150, but I'm pretty positive I've stayed around 155 at least.
>> Anonymous
i think you're right about wanting to change up your exercise routine. i recommend getting a small set of freeweights and a mirror that you can keep in your dorm room. I have decided that those cable machines are really only good for getting you started, and freeweights are the best bet
>> KC
To be honest, I haven't read all the posts, but here's a few pieces of advice I can throw out.

Situps are sort of un-useful. There are so many better things you can do.
Leg lifts, hanging curled-leg raises, v-ups. Look up some other ab exercises or ask me about which type you want.
Your aesthetic want is probably more about tone than muscle gain. You have a reasonable amount of muscle, don't worry too much bout that.
The push-ups are a waste at this point. 50 is a good amount to be able to do, and like someone else said, it's basically just endurance. You won't really see a gain in strength or muscle size.
Don't listen to the whole "go to a fucking gym" deal, it's not really necessary. There are plenty of acceptable bodyweight exercises, but if you just stick to basic ones, you don't go anywhere.
(The only thing you might want to aim for is a gym or weightlifting room and work on compound lifts like squats, deadlifts, cleans, snatches, etc. They're just about the only thing you can't do with bodyweight and help a lot. If you have 30 dollars to spend, get the book Starting Strength. Fucking genius)
Anyway,
instead of pushups, do dips. Especially if you have some extra fat, the little extra bodyweight compared to muscle weight will make the exercise a tad bit more intense. also, do some handstand pushups (use a wall if you cna't balance)
If you do jogging, please look up proper running form. I can elaborate on that if you want me too.
You can do more damage than good if you don't run correctly.

If you can do 15 pullups, you don't need to keep working on them all that much, and if you do, 20-25 should be reasonable.
At that point, learn to do muscle ups, and do them a lot. They target a hell of a lot more of things, and do a better workout.
Try some HIIT for sprinting speed and fat loss, too.
Tell me what you think
>> Anonymous
>>97334

Your post became fucking obsolete was soon as you said the word "Tone"

THERE IS NO SUCH THING AS TONING YOUR MUSCLES.

You can gain fat, lose fat, gain muscle, or lose muscle. Basically, that cover's everything you can do.

Also, OP, if you want to continue to be a skinny bitch, by all means follow this guy's advice.
>> Anonymous
>>97334
I am OP, and I will tell you what I think. I think that your comment was the most helpful one in this thread.

I do have a question about hanging curled-leg raises and v-ups. Namely, what are they? Also I will be looking up HIIT, as I've heard good things about it.
>> xrkfrm !O4ZEpB7lss
>>97373
you forgot conditioning muscle (anatomically: you canimprove the likelihood that muscle will have a higher content of a certain variety of fiber or another)...
>> Anonymous
>>97376

You thought HIS was the most helpful? You poor fucking bastard, just get the fuck out now.
>> KC
>>97373
Uh, you're 2/3 right. Most people have a warped idea. All muscle can do is change in size. Same with fat. Yeah, that'll help muscle visibility.
Thing is, there actually is something called 'tone', or now referred to as 'tonus' to avoid confusion.
It's when your nervous system automatically keeps your muscle(s) partially contracted. That's what tone was supposed to mean, but its definition is warped now.
It's usefulness is so that it shaves split seconds of time off of a response when you use your muscles, so you can activate them faster.
>> xrkfrm !O4ZEpB7lss
>>97376
that's because he is really fairly dead-on... btw, here's a bodyweight exercise copypasta I saw a while back that looked good... I'm out of shap and can't complete the whole thing (I'm at about a third of the HIIT section, and woefully bad at pushups and pullups... fucking sedentary lifestyle)

also remember to always warmup stretch and cooldown

without further adieu:
Monday and wednesday(on a 150 meter stretch... of hill, preferably)
sprint and walk back 5 times
frogman (squat with a forward leap) and walk back 3 times
lunges and walk back twice
repeat for 1.5 hours... then run a half mile

50 pushups (or variant)
20 pullups or chinups
anything you want to add (may I honestly suggest squats... not as a /fit/ joke but because i am a rower and we love the fuckers)

Tuesday and thursday
run 3-10 miles
work core (planks, situps, scullers *seated with arms out to sides and legs in, put legs out in front and bring arms arms to opposite side*, crunches, yess and nos *neck workout... hold head an inch off ground and nod or shake head 100 or more times*, whatever other core stuff you can think of...)
make it last at least 2 hours total with running and core

friday - i'd say hop on an erg, but the HORRIBLE form of most people on an erg tells me to tell you to avoid them.... probably just repeat monday/wednesday or come up with your own thing

saturday and sunday rest

enjoy your pasta
>> Anonymous
>>97379

Increasing the amount of muscle fiber = building muscle.

And I'm not talking about muscular endurance, which isn't really helpful anyways
>> Anonymous
>>97373
Like I said, I'm completely new to this. Honestly, everytime I hear something I think is good advice, it gets torn apart by the next guy.

I like KC's advice though, because it has the most information. Unless he's proven wrong, and not just told he's wrong, I think I'll go with his advice.
>> KC
>>97379
He's right. You have slow and fast twitch fibers. Slow fibers have more endurance based qualities, but less force output, and fast twitch have vice-versa. Thanks for bringing that up.
>>97376
hanging curled-leg raises.
Imagine being in a pull-up position(hanging). Curl your legs and tuck them into your chest.
V-ups:
Lay with back on the ground.
Do a leg left (keeping them straight, putting them 90 degree angle+ with the floor)
At the same time,
raise your upperbody, similar to a sit-up, but with arms extended, in line with the sides of your body. Make your hands and ankles or toes touch.
That's where it gets its name
There's lots of good info on HIIT out there, more in depth than I could explain of the top of my head.
But the general idea is to go at 100%, rest for adequate but not excessive amount of time, and do it again. It generally refers to running.
>> Anonymous
>>97390

I know you're not the only one who thinks this, but why exactly won't bodyweight exercises help me get bigger? According to>>97334they do.

Seriously, how do we decide who's right?
>> Anonymous
>>97386

Ok, KC is wrong, he has a retarded idea about muscle growth.

People use TONE very very very poorly, ie, I want to tone up. This is not possible, you cannot make the muscle you have right no just become more dense. You can build more muscle, or lose fat, both ways will make you look more defined.
Now, he suggests good exercises at a gym, which are the best exercises that you can do, almost period (olympic lifts are better, to hard to do and dangerous). If you really can't go to a gym, try buying some sandbags, and doing heavy work with them, they can be really affective.

But the bodyweight stuff really wont do that much, you aren't very heavy. It may help a little bit, but it really wont do much in the long run.
>> KC
All I really did so far was modify what you had. If you want total size increase, go with squats.
They target multiple muscles, giving you a more 'big' feel, and since they work multiple muscles at once, you get a better hormone response, and more muscle growth.

Look for what I posted on squats, i've done it in two other threads so far.

but getting 'big' also depends on what you want to be big
>> Anonymous
dude where the fuck are your traps?
>> KC
Bodyweight really can get you bigger, it's WHAT exercises you do. General rule= if you can do like 15+, it's going to be more endurance, not really muscular growth. You'll see some, but not optimal
Same rule with weights, too
>> Anonymous
>>97401
seriously, do some high rows or some shit
>> Anonymous
>>97400

Man, I wouldn't trust what you say on squats, damn.

Just because you use the word tone. Tone is a big, BIG red flag to me, because everyone I see trying to make themselves toned works out like a retard.
>> KC
>>97406
I don't take offense to that. I COMPLETELY understand what you mean. Warped definitions of it, and it's so misused.
I shouldn't use it, but there is some truth to being 'toned'
>> Anonymous
>>97406
OP here.

Yeah, I never used the word "toned' to describe my goal... actually I don't think I ever really stated a goal.

Unless I'm wrong, I don't think I look too bad. I mean, I have what I think is called a "sex v," and passable musculature. I mean, you can see I have muscles; maybe not HUGE muscles, but they're there.

My goal is to increase the overall size of my upper body, and to have at least moderately more defined musculature (I think the term is to look more "cut"). Hope that helps anyone who wants to give me advice.
>> KC
>>97429
Well, cut is basically the same as toned, no worries, though.
Yeah, what you said is true. You have a very strong and defined 'sex v' (muscle group is the obliques)
I'd go with HIIT
Benching
Squatting or other compound lifts
Muscle-ups
>> Anonymous
OP, multiple times you have used the phrase "look good naked," so I assume you want to look good naked with someone, namely good enough to impress, amirite?

If that's the case, I think you look pretty good right now. Any other femanons (Or male anons, whatever) that would tap that?
>> KC !!KydeY7G+xZY
Oh, and with the ab exercises...
If you can do like 15+ (like I've said with other stuff), the load isn't enough.
Get leg weights or something to up the load
>> Anonymous
Am I the only one who doesn't like the oblique shape in general.

It could be because I never had it. But i've never wanted it eiter.
>> KC !!KydeY7G+xZY
>>97649
Eh, just personal preference
you like what you like
>> Anonymous
>>97649
Yeah I never purposed to have my obliques shape up like that, it was just a happy accident.

>>97601
KC, I know a few people disagree with your methods, and because of that I take your advice with a grain of salt, but thanks a lot for all of your detailed advice. I'm going to try/research a lot of what you said.
>> Anonymous
>>97466
fag here, yep body looks great
>> Anonymous
>>97466
>>98035
OP here. I appreciate the sentiments! But really, I just want to do this for me. If anyone else is impressed, so be it, but I just want to be able to look in the mirror and be happy with what I see.