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Anonymous
I have a dip in my stomach muscles, most likely caused by years of slouching when I sit.

Is this something I can correct through exercise?
>> Anonymous
Yes, exercise good posture, and you will not have the slouch dip.
>> Anonymous
lol... you fucking retard OP....

Go get a fucking meatslicer and even it out, do us all a favor
>> Anonymous
Thanks bro.
>> Anonymous
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Btw, also wish I could get rid of these red lines. They form whenever I sit down, even when I do my best not to slouch.

Anyone have any ideas?
>> Anonymous
>>350467
Everyone gets those red lines
>> Anonymous
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>>350467

Oh and here's a "before" pic, though I've only been training for about two weeks. I feel like I've made some progress already.

Excuse the extreme lighting.
>> Anonymous
Lose some stomach fat you fucking hippo.
>> Anonymous
>>350472
After half a year, yes. After two weeks, no.
>> Anonymous
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>>350482

I know that pic's a little old.. but Honest To Betsy, sir, I've only been exercising for a couple of weeks.
>> Anonymous
>>350506
He meant, you will see some progress in 6 months.

i.e. You have made no progress.
>> Anonymous
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god damn I get those red lines too
>> Anonymous
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>>350511

Oh, right.

Well, here's what I do at the moment, every other day:

Five minute warmup on a bike
Two sets of 12-15 reps at 45kg on the leg press
Two sets of 12-15 reps at 17.5kg on the chest press
Two sets of 12-15 at 20kg per arm pulldown
Three 100-second intervals of rowing with 20 second rests
Three "planks" for 30 seconds
Two sets of 10 heel dips
Something called ball twists where I v-sit with my arms and legs off the floor and bounce a ball on either side of me
Two sets of 12-15 reps at 20kg on the shoulder press
5 minutes running at 12km/h warmdown

Any comments, ideas, suggestions? The trainer at my gym gave me this one, but to me it feels a little bit like it's the same one he gives to everyone else..
>> CWheezy !!bJFrM5LONOF
>>350539

That's because most personal trainers are fucking stupid, and your workout blows man
>> Anonymous
>>350561

So I hear. Any ideas to improve it?
>> Anonymous
>>350539
I remember when I was starting to exercise i had my training program three times longer than yours. Then I shortened it and changed after 2 months
>> the ides of march !!7Z/3gj5ZXsu
>>350612
Well more weight and fewer reps is a good start.
>> Anonymous
get a damn workout split man.
That fucking one is complete trash. heres my weekly workout routine.

Mon-chest+tris

Tues-Cardio

Wends-legs+abs

Thurs-back+bis

Fri-shoulders+traps

Sat-Cardio

Sun- Rest

Now I am in no way saying this might be the best split for you, but its been great for me.
>> Anonymous
I guess I'll just stick with it and see where I am in a few months.

Going to bed for now.

Thanks for your help, guys.
>> Anonymous
>>350539
Go HEAVY or go HOME. I read a lot of bullshit in that 'workout' of yours. FORGET all those cable pulls and nautilus press MACHINES. MACHINES are your ENEMY, you FIGHT and KILL your ENEMY with FREEWEIGHTS and compound lifts: SQUATS & DEADLIFTS, BENCH PRESS, MILITARY PRESS, BENT OVER ROWS, do 4-5 reps and as many sets. MAINTAIN GOOD FORM. Always do a proper warmup or risk injury. EAT LIKE A MOTHERFUCKER, LIFT LIKE A SON-OF-A-BITCH, GO HOME AND FUCK A PROM-QUEEN for cooldown.
>> Anonymous
>>350638

Here's mine:

Everyday Mon-Sat:
Pushups, Pullups, Bicycle Kicks

Mon, Wed, Fri:
Squats & Deadlifts
>> Anonymous
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>>350645

Not that I'm ignoring the advice or anything.

I just see now that it's all rather more complex than I thought at first.

I'm going to look into this a bit more, speak to my trainer and some of the other trainers at the gym. That kind of thing.

G'night fellas. I'll be back sometime.
>> Anonymous
>>350645
FFFFFFFFUUUU....

You come here asking for HELP and you actually GET SOME and then you dismiss it all with "mehh, guess I'll stick with my sissy FAGGOT workout a couple of months, going2bed now thx bai" AND THAT MAKES ME RAGE.

NO! NO, BAD BOY. YOU'RE A BAD BOY. YOU DO NOT STICK WITH A BAD PROGRAM, why would you do 2 months of faggot buttsex when you can do something that's ACTUALLY BENEFICIAL?

btw, I'm>>350667
>> Anonymous
>>350684

Roid Rage?
>> Anonymous
>>350678

Ehh... Okay, maybe I raged a bit prematurely but that's because all the liftan' and fightan'.

Weightlifting just *sounds* complex, it's fucking simple really. BASIC RULES: EAT MORE, LIFT MORE. You should *instantly* spot the bullshit when you get handed a motherfucking workout program with seventeen exercises with 14reps and 3 sets. With heavy compound lifts you're basically FORCING your body to adapt and leak out PURE WEAKNESS. You think that's sweat running down your forehead when you're doing squats but that's motherfucking WEAKNESS and GAY leaking out of you.

When you do 15 reps and 3 sets of EVERY fucking musclegroup you're going to go home and look at yourself in the mirror and think "OH BOY I'm RIPPED, man what a great workout" But you have to realise that you're just getting pumped and that shit is not STRENGHT. Gyms and instructors try and bullshit you ALL THE TIME. Ask for help only if you're unsure if your form is OK, do not let them talk you into using SMITH MACHINE or NAUTILUS PRESS because of fear of injury.
>> Anonymous
>>350707
No, it's just all the TESTOSTERONE telling me to MAN UP and CEASE THIS FAGGOTRY.
>> Anonymous
>>350638
Mind posting what you do each of these days? Not OP but I'm looking at getting into a split and would like some ideas. Been doing 3 day a week full body, and it worked for about 3 months, but I'm starting to lose focus and stall.
>> Anonymous
what is the best exercize to get a 6 pac
>> Anonymous
>>350711

>With heavy compound lifts you're basically FORCING your body to adapt and leak out PURE WEAKNESS. You think that's sweat running down your forehead when you're doing squats but that's motherfucking WEAKNESS and GAY leaking out of you.

I will now refer to lifting as "banishing the gay".