File :-(, x, )
Sponge !!5qxfxHYSQxJ
ITT Sponge dispels some stupid /fit/ advice.

1. No one here does HIIT. HIIT is only for athletes looking to up their game. You fatasses do not do 20 mins of HIIT a day. It is no good for burning fat.
2. 5x5 programs are not fantastic for size. It is fantastic for building a nice strong base that you can work up from.
3. Compound exercises are not good for size alone. A lot of isolation is best for building size fast, not neccessarily strength. Yes, this means curls.
4. Cardio is not useless. That's just an excuse not to do it. Try doing some resistance cardio, like biking or rowing. THAT helps you lose fat.
5. Bulking and cutting is useless if you're not on steroids. It is possible to gain muscle and lose fat at the same time, in fact it is quite easy. 'Nuff said.
6. The average bench press is not 120kg, the average height is not 6"2, and the average penis size is not 7 inches.
7. You don't need a million grams of protein a day nor do you need to eat 7000 calories a day to gain any size at all unless you're some sort of bodybuilder or olympic athlete.. Work within your limits, eat a bit more if you're staying the same size over a reasonable time period. Eating like a pig will get you fat no matter how much exercise you're doing.

MORE TO COME
>> Anonymous
>5. Bulking and cutting is useless if you're not on steroids. It is possible to gain muscle and lose fat at the same time, in fact it is quite easy. 'Nuff said.

I think this is actually true. In fact. I personally have been bulking for 6 weeks now and while getting heavier slowly I'm also getting a lot more defined.
>> Anonymous
sshut the fuck up. post a picture of yourself for proof faggot. if you dont then no one will listen to your dumbass. you are just one of these fat faggots but since youve been on /fit/ for more than a month you think you know what the fuck your doing. and just because you lost 20 lbs out of the 320lbs on your fatass gut, you think you can give tips? get the fuck out of here.


tl;dr:if you can show that you followed doing what you say and you have great results then prove it. if you cant then dont post anymore because next time i see the tripFAGGOT Sponge again i wont read it.
>> Anonymous
>>371434
>been bulking for 6 weeks now and while getting heavier slowly I'm also getting a lot more defined.

THATS WHAT BULKING IS YOU DUMB FUCK. YOU ARE AGREEING WITH THE OPPOSITE OF WHAT YOU SAID.

Do pull-ups to failure with a rope tied to your neck you stupid fuck.
>> Sponge !!5qxfxHYSQxJ
>>371436
>>371442

did you guys just get kicked out of your WoW guild or something
>> Anonymous
Loosing fat is not the same as getting definition or getting less bodyfat%
>> Anonymous
     File :-(, x)
>>371436
Id like to see your proof that he is wrong. I for one was happy to see that someone on this board actually has a clue.
>> Anonymous
     File :-(, x)
ITT Sponge, a tripfag looking for attention, is still the laughing stock of fit even after his much too brief hiatus.

also lol sage

pic related. its kimbo showing off his CURLZmussels.
>> Anonymous
>>371442

What the fuck is wrong with you?
I'm propably single digits or 10 at most when it comes to bodyfat. I think it has reduced while I've been bulking.
>> Anonymous
>>371430
>6. The average bench press is not 120kg, the average height is not 6"2, and the average penis size is not 7 inches.

I'm 6'4 and can bench 275 lbs(125kg).

Too bad my dick is only 5".
>> Sponge !!5qxfxHYSQxJ
>>371447

...what.
>> Anonymous
ITT: Sponge fails again. Post a picture of yourself faggot. Dont need to show your ugly ass face if thats what youre really afraid of (so are we)
>> Anonymous
>>371447
So if i lose fat i wont lower my bodyfat percentage? ok. im sure thats right.
>> Anonymous
>>371454
Just becuase you are above those "averages" doesnt mean that they are accurate.
>> Sponge !!5qxfxHYSQxJ
     File :-(, x)
Here's your proof guys, look at these results.
>> Sponge !!5qxfxHYSQxJ
>>371457

oooooooooooooooooooooooooooooooooooooo
>> Anonymous
wasnt sponge the guy who came out and told people that he never squatted or benchpressed and admitted to trolling?

go read starting strength again faggot
>> Anonymous
sponge is a spooge faggot
>> Anonymous
>>371452
You think?
>> Anonymous
I love it. Someone comes in and says that youre wrong and theres a shitstorm that culminates in calling him a fag. Awesome.
>> Sponge !!5qxfxHYSQxJ
I'd like someone to explain why I'm wrong instead of a shitton of nerdrage
>> I've been expecting you...Mr. Bond.... Anonymous
Sponge, i must say, i am delighted you are here

i always wanted a nemesis

and i have finally found one in you, veritable matter to anti-matter

a fellow trip fag who i can literally disagree with everything you say

I represent SCIENCE, REASON, and FIELD EXPERIENCE

you represent MYTHS, FEELINGS, and the ATTAINMENT of MEDIOCRITY

cheers.
>> Anonymous
I haven't measured it for god's sake but yeah, my skin looks tighter on me and my tummy skin no longer folds when I sit at the edge of my bed scratching the back of my head.
>> Anonymous
>>371473
calling us nerds but you come up with a list of trolling bullshit that not even a nerd would come up with.you lonely ass faggot

no one gives a shit enough to take the time to prove you wrong faggot. all i can say is

to all the fattys out there dont listen to his dumbass advice. he is a troll. USE GOOGLE
>> Anonymous
Fitness advices are like assholes.
>> Sponge !!5qxfxHYSQxJ
>>371476
>>371478

all i see is crying i dont see any proof
>> Anonymous
>>371482
you made the thread. youre the one who should provide proof. done with this thread
>> Anonymous
all you posted was FEELINGS

sorry, no study i can find can counteract YOUR FEELINGS

plus, i expect a better, more personalized response from a nemesis
>> Anonymous
>>371483
Actually the prosecution holds the burden of proof. Not the defense.
>> Sponge !!5qxfxHYSQxJ
>>371484

nag nag nag nag
>> Anonymous
Sponge is a dumbass UK faggot. ELLO POPPET MATE GDAY. No one listens to you sponge. Why do you still post?
>> Sponge !!5qxfxHYSQxJ
>>371489

cry more
>> Anonymous
I'm glad someone has some sense. I vote sticky, to shut up some of the ignorant cunts in /fit/. Also crossfit is not shit. They don't look like bodybuilders but neither does mehdi, stronglift fags need to realise that different programs have different goals and 5x5 isn't for everyone.
>> Anonymous
>>371492
fellow britfag here, never noticed you were one. Could you reccomend me any benches/racks/weight sets?
>> Sponge !!5qxfxHYSQxJ
I also love that when anyone remotely fit posts a picture /fit/ will try to find ANY fault possible. It's hilarious when it's just an upper body pic and the fat bitches scream "OH MY GOD CHICKEN LEGS".
>> Anonymous
>>371497
bawwww im sponge i dont want /fit/ to make fun of me =[ bawww
>> Sponge !!5qxfxHYSQxJ
>>371496

Just buy second hand out of the newspaper. It doesn't matter what weights you buy at all. Argos is decent for new weights if you've got the cash, I used to buy from there and just added plates whenever I had 20 quid spare. At uni now so I'm using the gym here. Just get a flat bench that can hold a decent amount of weight unless you wanna do incline/decline, I just had a flat one.. less fucking around. But srsly second hand shit is mad cheap.
>> Anonymous
holy fuck.

i wrote a response to everysingle one these points...and then it said it was too long. and deleted it all......

tl dr: each and every1 was smoked, except for 7 and 6, cuz your fucking around and being subjective
>> Sponge !!5qxfxHYSQxJ
>>371503

>I wrote a long ass response then deleted it when I realised I was wrong

OK
>> Anonymous
>>371503
cool story brah.
>> JESUS !vBOFA0jTOg
Hey, am I late. I just went out to get some donuts.
>> Sponge !!5qxfxHYSQxJ
>>371508

dude there's a shitload of scones in my kitchen. who doesn't fucking love scones?
>> Anonymous
     File :-(, x)
well, i guess i can re do one of them
> No one here does HIIT. HIIT is only for athletes looking to up their game. You fatasses do not do 20 mins of HIIT a day. It is no good for burning fat

see studies by TABATA and TREMBLAY. HIIT is one thing that /fit/ has a pretty solid understanding of AND respect/expectations for success. arguing that this is ineffective is pissing into the wind.

saying that this is done by athletes ONLY simply shows tremendous LACK OF KNOWELDGE in the preparation of athletes, especially in such a blanket statement.

training athletes is 100% about incurring ADAPTATIONS that will be SPORTS specific. either through the general means during the off season, (getting stronger, fixing problem areas, etc, that are all relative to in season performance) and sports specific protocols of conditioning that will be utilized SPECIFICALLY for one's sport, to best condition and prepare the energy systems needed by that sport.

football is 90% anaerobic, they need to be able to do 15 secs of work every 1 minute (average stop start of AMERICAN football), as such, conditioning programs reflect this. the same for soccer specific programming.

to read more about the specificity of athletic preparations, read this JOURNAL ARTICLE about how tests are designed to best match the athlete in SPORTS SPECIFIC means.

Proietti, R. Energy system requirements of soccer player. Correlation between
game analysis and aerobic/anaerobic power test. Magazine Preparazione
Athletica (www.calciatori.com) November 2007.

picture attached is from my response to #2, a strongman competitor who competes drug free (and is tested). who never does ANY major movements above 8 reps and does most of them @ 5 or under. his event practice can reflect the sometimes metabolic aspects of his competitions (ie. deadlift 600lbs for 1 min...)

there you go sponge.

now YOU FIND STUDIES TO REFUTE ME, some thing other than what you 'feel'
>> Anonymous
>>371509
shut the fuck up
>> JESUS !vBOFA0jTOg
>>371509
But I'm sooo eating my donuts, its dark chocolate with sugar frosting a layer of caramel custard on the inside topped with roasted almonds.

And I have a powerbar.
>> ATTN SPONGE, nemesis Anonymous
>>371514
HEY SPONGE

HERE YOU GO
>> Sponge !!5qxfxHYSQxJ
>>371514

so soccer players aren't athletes? all i said is that fat people do not use HIIT for fat loss, they are not fit enough. it is for professionals to up their game. if you're fat then do some resistance training. it's common sense, i don't need studies to tell you that you're an idiot.

>>371516

sounds horrible man, i hate almonds. was good up until then. i bought 3 bottles of different bbq sauces yesterday and some epic sausages. it's like a party in my mouth and everyone's invited.
>> Anonymous
>>371514
I like to use CAPITALS for words I deem IMPORTANT.
HITT is not SUITABLE for the average 300 lbs /fit/fag. Progress will be slow without an initial workable endurance.
>2 Genetics, also I doubt he follows the 5x5 program. he does a lot more work than anybody from /fit/ would be willing to put in and has been training for years on a high calorie diet what do you expect? I am sure that he does in fact perform isolation exercises(Not part of 5x5!!! OMG), which are very useful in well isolating problems and refining techniques.
>> busted Anonymous
>>371524
NO
you said
>HIIT is only for athletes looking to up their game
as well, are you fucking retarded? and HIIT is a specific protocol of INTERVAL TRAINING. and the study i quoted shows the TYPE of CONDITIONING that soccer players use, among many, protip: it AINT HIIT

especially considering A. how long the matches are B. how far in total km that average player runs on the pitch.


so you've been refuted and are simply trolling, with no knowledge to participate in any discussions, yet giving fallacy as fact with complete ease

/thread
>> Anonymous
Why do you hate Sponge for stating the obvious?
>> Sponge !!5qxfxHYSQxJ
>>371531

you make pretty words
>> Anonymous
>>371530
dont be an illiterate shit

read what he wrote
> No one here does HIIT. HIIT is only for athletes looking to up their game. You fatasses do not do 20 mins of HIIT a day. It is no good for burning fat.

dont make up things to argue with that never occurred.....obviously fatties shouldnt do HIIT. but 'no one here' does it? 'only for athletes'? 'no good for burning fat'
those three points i countered.
you fail
>> Anonymous
>>371430
THANK YOU

I always thought point 5 was ridiculous advice for beginners
>> Anonymous
Fucking weeaboos.
No matter how much you pump iron you'll never be GAR like Kamina
>> Sponge !!5qxfxHYSQxJ
>>371535

>'no one here' does it?

i doubt anyone here is fit enough for HIIT.

>'only for athletes'

yes. it's not for your average joe at all. if you don't understand what athlete means in this context then kill yourself.

>'no good for burning fat'

it was the context in which it was said. HIIT is not for bodybuilding, it is for competetive sports to increase endurance, etc. it can burn fat quite well, but is too hard to be used by fatties. stop being fucking lazy and do some goddamn resistance training.
>> Anonymous
>>371535
Don't be a condescending prick.
>obviously fatties shouldnt do HIIT
yet /fit/ prescribe it to everyone who enters here, when he said athelete he did not mention specifics, anyone who is dedicated to furthering their strength and speed to a high standard. Lets delve into what he said line by line.

> No one here does HIIT.
Hyperbole, but largely true that the faggots on ellipticals for 30 minutes aren't using a very "H" intensity.
>HIIT is only for athletes looking to up their game.
Again hyperbole you took to heart cscs
>You fatasses do not do 20 mins of HIIT a day.
True, HIIT is not sustainable that long at truly high intensities, unless your intervals are 5 minutes rest.
>It is no good for burning fat.
This is wrong, HIIT is good for burning fat (and not wasting muscle) but the casual runners need not worry about this minor catabolic effect over short distances, long cardio will burn more calories(less from fat but still a larger total amount)
>dont make up things to argue with that never occurred
follow your own advice buddy.
Counter my second point sometime soon...
>> Anonymous
I never noticed sponge before, but I like him now that I have.

The fatty rage is delicious.
>> Anonymous
ITT: no one remembers sponges trolling
>> Sponge !!5qxfxHYSQxJ
>>371551

shhhhhhhhhhhhhhhh
>> Anonymous
>>371551
EVERYONE trolls on /fit/
>> Anonymous
sponge is a fucking fatass

true story
>> Anonymous
>>371541
>Counter my second point sometime soon...
which is?

how has this turned on me unless you are sponge

i have typed the following many times here

<misconception: you need to run to be fit
protip: you need to be fit to run>

you are attempting to argue with me anon, but i see no points in contention. you gave the points in debate as hyperbole, and 'all of /fit/ is very different arguement than the fatties here

i dont do cardio. i dont do HIIT. my only voluntary exercise is my powerlifting, oly lifting, and strongman events. i dont do isolation. i dont train major movements over 5 (normally, never ovr 3) that alone is as taxing as i can make it. i get over 3miles of walking a day during the work week. i will not bother with e-stats/e-lifts, but my programming works for me, do what works 4 u. there is no universal template. all of /fit/ should see that.
>> Sponge !!5qxfxHYSQxJ
>>371558

>but i see no points in contention. you gave the points in debate as hyperbole,

y r u science
>> Anonymous
FAT-ASSES DO HIIT ON A FUCKING BIKE.

THERE IS NO REASON FAT-ASSES CAN'T DO HIIT.

TRIPFAG IS JUST MAD HE CAN'T PUT DOWN HIS BUCKET OF CUM DRENCHED FRIED CHICKEN AND GET OFF HIS FAGGY, EURONIGGER ASS AND MOVE.
>> Sponge !!5qxfxHYSQxJ
>>371560

is annoyed cos he got pked on runescape
>> Anonymous
>>371558
>2 Genetics, also I doubt he follows the 5x5 program. he does a lot more work than anybody from /fit/ would be willing to put in and has been training for years on a high calorie diet what do you expect? I am sure that he does in fact perform isolation exercises(Not part of 5x5!!! OMG), which are very useful in well isolating problems and refining techniques.
that is my second point, the guy you posted doesn't do Stronglifts (anymore at least), and cannot be used as a poster boy for the effects of the program.
>> Anonymous
>>371560
It isn't HIIT if its going on for more than a few minutes, its MIIT at best. A long walk for several hours would be more beneficial for fat loss.
>> Anonymous
>>371430

ITT: Trolls trolling each other. Also faggots.
>> Anonymous
>>371564
you are the only troll here, faggot.
>> Anonymous
>>371562
WHOA

i guess i cant fault you do to the often times confusing nature of these posts and describing who is talking about what.

but DO NOT ASSOSCIATE ME w/being "pro" stronglifts. this is beyond the scope of our discussion, but i find it silly, minimalist, and a total hack.

maybe you dont understand how a competition strongman trains.

its all meet specific. but it sure as shit isn't a 'biceps day' and 'rear deltoid fly on the reverse pec dec'.

my commentary was that 5x5 and even less volume can give tremendous hypertrophy. (see strongman (hence pic), Oly lifters, ALL track and field sprinters and throwers (adamn nelson), powerlifters (Chuck vogelpohl), etc. and these people rarely, if ever, train 'isolation' because of its inherent 'non sports specific' limited application to performance.

but if all one cares about is looks. whatever. who the fuck cares because its not like the person's performance can be gauged on the pitch, platform, or field, etc.

in fact. "getting big" has exponentially more to do with one's DIET than one's training (as long as both are of sufficient means to promote/fuel adaptation)

useful adage
Eat to get big, Train to get strong
>> Anonymous
>>371430
everything he said is true
>> Anonymous
>>371430
everything he said is true

except i do HIIT either with a sled, running uphill with a pack with 20-30 weights, or on an airdyne
>> Anonymous
Its funny, most of the 'advice' /fit/ gives out now started as troll advice for people stupid enough to listen to it. Over time it has become the ONLY advice /fit/ gives and even the people giving it seem to believe it.
>> Anonymous
i am under the impression that this entire thread was started by the troll sponge simply to troll

the tripfag cscs is the only one who makes sense and uses credible sources and examples. and before you say it, i am not cscs, as he is a mean asshole who seems to know everything
>> Anonymous
>The average bench press is not 120kg, the average height is not 6"2, and the average penis size is not 7 inches.

I'm 6'3" without shoes. I bench a paltry 160lbs (72kg). My PINGAS is 8 inches.
>> Anonymous
>>371592
cscs isn't even a namefag let alone a tripfag.
Even if sponge is trolling and doesn't actually believe what he said, what he said was mostly true. Are you seriously trolled by some of the things he said?
>> CrossFag !!B/qKSvIDE0V
>>371448
tl;dr


Just wanted to say there's no such thing as an Olympic Powerlifter, you dumbfuck. However, I agree with the general sentiment of the image.
>> JESUS !vBOFA0jTOg
I'm gonna go get some beer's. Cya.
>> Sponge !!5qxfxHYSQxJ
>>371592

hi cscs
>> Anonymous
Everyone knows he is a troll, but he trolls them almost immediately into level 3 rage. A master troll. A troll among trolls, 11/10.
>> Anonymous
     File :-(, x)
I bulked on HIIT and look at me now.
>> Anonymous
     File :-(, x)
>>371618
impressive!
>> JESUS !vBOFA0jTOg
>>371606
I'm back, and I got some pizza.

Fyi: its my cheat day.
>> Anonymous
>>371514
that's not football
>> Sponge !!5qxfxHYSQxJ
>>371640

Welcome back. Can't decide what to eat. More sausages with BBQ sauce, or a salad/cheese sandwich with BBQ sauce?
>> Dr. Baron von Evilsatan
This is the ultimate lesson for any troll. Learn your audience, and hit them where they feel it most. If they're angry, they won't even consider that you're trolling.

10/10, would nominate for submission into trolling manuals everywhere.
>> JESUS !vBOFA0jTOg
>>371648
Depends, is it your cheat day?
>> Sponge !!5qxfxHYSQxJ
>>371655

I'm not on a diet. I just eat semi-decent and work out. What's wrong with sausages and/or salad/cheese sandwich?
>> JESUS !vBOFA0jTOg
>>371659
Then eat everything. Thats what I'd do.
>> Sponge !!5qxfxHYSQxJ
>>371661

lol i'm a poor student now dawg i gotta make shit last. i need a cam so i can show you all pictures of my epic sandiches.
>> Sponge !!5qxfxHYSQxJ
or sandwiches.
>> Anonymous
gaa, if u belive number 5 is true your a complete dumbass
>> JESUS !vBOFA0jTOg
     File :-(, x)
>>371664
You need to listen to the dog, and your food shortage will be history.
>> Sponge !!5qxfxHYSQxJ
>>371670

i can see what he's trying to say about stealing things but i don't see the logic in breaking stuff...
>> JESUS !vBOFA0jTOg
>>371669
It is true, DUMBASS! I lost 35 pounds since Feb and I gained a lot of muscle in the process. Now I still have a layer of fat left on my lower abs but the bulking itself helps burn fat.

MUSCLES HELP BURN FAT FASTER.
/fin
>> Anonymous
>>371671
iunno, insurance?
>> Sponge !!5qxfxHYSQxJ
>>371672

nononono that's not how you win an argument, let me show you how it's done.

>>371669

your mother is a complete dumbass
>> JESUS !vBOFA0jTOg
>>371671
I just had 4 bottles of beer on the fifth on now. I wont be thinking much right now. Might just call my gf and tell her shes a cunt.
>> JESUS !vBOFA0jTOg
>>371676
Ah sorry I forgot the 'yo mama' part, like I said beer.
>> Sponge !!5qxfxHYSQxJ
>>371677

well enjoy your beer and the ensuing argument. i'm off to eat my sandwich.
>> JESUS !vBOFA0jTOg
>>371682
Ah well, thank you kind sir, I will call her a cunt in the most gentlemanly way possible. With a british accent of course.
>> Anonymous
>>371677

ORLY

I JUST DRANK 2liters OF MILK IN 15minutes.
>> Saigaguy !n87gAqL9/w
this thread should have died ages ago

Sponge is a faggot, btw.
>> Anonymous
     File :-(, x)
this troll has been fed 100 posts.

astronomical fail.
>> Anonymous
Wow Sponge. You may have actually gained my respect with this post.
>> Anonymous
>>371721
2/10 for sloppy troll claiming, there is nothing trollworthy about his first post.
>> Anonymous
>>371725

you, sir, are a dumbfuck.
>> Anonymous
>>371728
you, sir,are a butthurt fag who won't face the facts.
>> Anonymous
>>371730

is there anyone in this thread who has an insult other than "fag" or "faggot?" brilliant comebacks seem to be abundant today...
>> Anonymous
>>371736
Faggot.
>> Anonymous
     File :-(, x)
just shut the fuck up and lift, all of you.
>> Anonymous
>>371763
you know, george w. puts up 220 for reps.
>> JESUS !vBOFA0jTOg
lol hai, i did something really wrong. now i have a date for tomorrow. fuck.
>> Remah !!ldm/s+zhJhS
In my eyes, the most spammers on this thread are what they call Sponge. Fat-asses, they can't face the real posts he has listed here (He knows stuff). Instead, they believe every fucking shit which is posted on /fit/. This channel is meant to be for Healthcare and Fitness..
>> JESUS !vBOFA0jTOg
>>371777
>This channel is meant to be for Healthcare and Fitness..

lol
>> Sponge !!5qxfxHYSQxJ
oh hi i've eaten and done my laundry so i'm back to continue this intelligent debate.

>>371774

I love how when you do something WRONG you get a date, whilst the majority of 4chan can't get a date if they do everything right. loooool.
>> Anonymous
Way to not feed the troll, you guys.
>> Sponge !!5qxfxHYSQxJ
>>371830

lol bump
>> Anonymous
Sponge, what are your sources of health/fitness knowledge? I would be interested in reading the things that you read.
>> Anonymous
>>371840
strength training for dummies
>> Anonymous
Can someone please clarify if this guy is wrong or right?
I'm confused /fit/
>> Sponge !!5qxfxHYSQxJ
>>371869

OP is right.
>> Anonymous
damn, best trolling i've seen in a long time on /fit/.

A++++ trolling
>> Anonymous
in during flamewar...
>> Anonymous
Actually, most of the stuff he said is fairly correct.

People need to notice the word "Starting" in the "Starting Strength".
>> Anonymous
OP is right, most of you /fit/fags are fat as shit wanting to be skinny and come up with easy ass workouts with no cardio. faggots.
>> Anonymous
You know, no one here is refuting the curls and isolation thing and everything else he's saying, besides the HIIT that is.
>> Sponge !!5qxfxHYSQxJ
bamp
>> Anonymous
hi guise
>> Anonymous
so say I want to do isolation exercises instead of a 5x5, should I do a 5 day split or keep it 3-4 days?

i thought your mussles needed plenty of rest after lifting be it compound or not

anyone but sponge plz reply
>> Sponge !!5qxfxHYSQxJ
>>371952

would you like me to help
>> Anonymous
>>371952

you chose specific muscle groups like chest/tri for monday and bi/back tues and then legs wednesday and then perhaps shoulders/traps thursday and abs and something else friday, that way they get 1 week rest
>> Nomad
>>371442
i fucking lol'd
>>371952
i do a combination of both. 5x5 s t thr sat
i do isos m w on whatever muscles i want to improve (ie bi,tri,lats, etc) and then i do cardio.
friday is just cardio.

this works for me. some mis/fit/s may argue the effectiveness. but i dont claim to be a Olympic lifter. just a guy who reads a lot of shit and applies it.
>> Fatass_sprinter !dHCbrHI07w
Hey sponge, I'm here to say you're wrong about number 1. I'm fat and I do HIIT.

I also found a paper by a guy with a Ph.D that says HIIT for fat people is a good thing.

http://66.102.1.104/scholar?hl=en&lr=&q=cache:wPZStyOGHN8J:www.correctivewellness.com/store/
pdf/Sprint_Interval_Training.pdf+HIIT+fat

It's a good read.
>> Sponge !!5qxfxHYSQxJ
>>371964

i slap your mother you think i care if im right or not
>> Anonymous
#4 is especially true. Lifting is more fun and easier than cardio, so a lot of people make excuses about not doing it.
>> Someone draw a face on this Anonymous
     File :-(, x)
>> Anonymous
>>371967
wat

cardio is easy as dick


and bonus easy if you do it on an elliptical/stationary bike, which plenty of people do
>> Fatass_sprinter !dHCbrHI07w
>>371966

Well then fuck your shit man. You should want to be right.
>> Anonymous
>>371970

Cardio isn't easy when it's really god damned boring.
>> Sponge !!5qxfxHYSQxJ
>>371971

fuck you fat bastard
>> Anonymous
>>371973
>god damned boring.
suck it up fatty
>> Fatass_sprinter !dHCbrHI07w
>>371975

I'll fucking sit on you, bitch.
>> Anonymous
     File :-(, x)
>>371975
>> Anonymous
     File :-(, x)
Sponge is just a fat kid with bad acne.
>> Sponge !!5qxfxHYSQxJ
>>371985

i cant believe people actually saved that
>> Anonymous
     File :-(, x)
>140 posts and 10 image replies omitted. Click Reply to view.
>> Anonymous
>>371993

I have massive storage capacity and nothing better to do with my time. Never know when you'll need a pic.
>> Anonymous
>>371454

mattersofsize.com
>> Anonymous
     File :-(, x)
damn I was one of the first replies to this thread and look at this shit now. fucking cum sponge got you guys.


HE IS TROLLAN, ERRBODY GETTIN TROLLED.
>> Anonymous
>>372003
Not really.
>> Anonymous
Thanks for the tips sponge.

Unlike the neck beard faggots here, I enjoy your posts.
>> Anonymous
>>372531
nice try, sponge
>> Anonymous
>>372533

I am not sponge.
>> Anonymous
>>372531
me too!
>> Sponge !!5qxfxHYSQxJ
>>372531

YAY! <3 I'm going to sleep now. Nightnight. LOVE YOU ALL BYEBYE
>> Anonymous
Novice trolls, please study this post. You\'re seeing a master at work here.

Good job Sponge, quality trolling as always. Very few people can bring a thread on the brink of auto-sage without being as skilled as you.
>> Anonymous
10/10

superbly done sponge.
>> Anonymous
spongefag is correct...sorry if that hurts anyone teender feelings.
>> Anonymous
     File :-(, x)
>1. No one here does HIIT. HIIT is only for athletes looking to up their game. You fatasses do not do 20 mins of HIIT a day. It is no good for burning fat.
From wiki:
A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.

Studies by Tabata[1], Tremblay[2] and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. A study by Gibala et al[3] demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King [4] , HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[5][6][7][8] Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.

>2. 5x5 programs are not fantastic for size. It is fantastic for building a nice strong base that you can work up from.
No shit. It is fantastic for strength though, That is why it's called Starting Strength or Stronglifts.
Pic related.

>3. Compound exercises are not good for size alone. A lot of isolation is best for building size fast, not neccessarily strength. Yes, this means curls.
Again Starting Strength and Stronglifts is about strength, not size.

MOAR TO COME.
>> Anonymous
>>372602
>4. Cardio is not useless. That's just an excuse not to do it. Try doing some resistance cardio, like biking or rowing. THAT helps you lose fat.
Who said cardio was useless?

5. Bulking and cutting is useless if you're not on steroids. It is possible to gain muscle and lose fat at the same time, in fact it is quite easy. 'Nuff said.
Again, who said that it's useless?

6. The average bench press is not 120kg, the average height is not 6"2, and the average penis size is not 7 inches.
DURRRRR

>7. You don't need a million grams of protein a day nor do you need to eat 7000 calories a day to gain any size at all unless you're some sort of bodybuilder or olympic athlete.. Work within your limits, eat a bit more if you're staying the same size over a reasonable time period. Eating like a pig will get you fat no matter how much exercise you're doing.
Again, who said otherwise? Stronglifts has reasonable limits. The only people that should eat 7000calories per day are people like Phelps who have multiple races and do a LOT of physical exercise during their day.

I hope these poasts clear up you faggots who either praise Sponge (without giving any reasons) and those that haet on him for no reason as well.

I personally still think he's a dumbass.
>> Anonymous
>1. No one here does HIIT. HIIT is only for athletes looking to up their game. It is no good for burning fat.
HIIT has been shown to burn far more fat than steady-state cardio, even at 20mions HIIT vs 40min steady state cardio. If you can do it then it's good for burning fat. People should be working up to it however, an unconditioned runner shouldn't even think about it.

>Compound exercises are not good for size alone. A lot of isolation is best for building size fast, not neccessarily strength. Yes, this means curls.
For beginners, compound exercises are best for metabolism boosting, size and strength gain. Isolation exercises tend to overuse smaller muscles and stop adaptation sooner.

The rest of your points I kinda agree with, especially speaking to a beginner.
>> Anonymous
>>372602
>>372603
>>372608
FOR FUCKS SAKE EVERYONE ALREADY FIGURED OUT HES A TROLL

SPONGE EVEN FUCKING ADMITTED HIMSELF THAT HE WAS TROLLING

WHY ARE YOU THIS FUCKING STUPID? WHY ARE YOU STILL ANSWERING SERIOUSLY?!

FUCKING INNNTEEEERRRRNEEEEETTTTTT RAAAAAAAAAAAAAAAAGGGGGGGGGGEEEEEEEEEE
>> Anonymous
>>372637
trolled
>> Anonymous
>>372648

trolled
>> Anonymous
go do your SQUATZ
>> Anonymous
BTW fit...from my understanding the "average" and thus untrained joe off the street...

Average bench is about 135 pounds untrained.
Average cock size is 6 inches flat and 2 inches thick.

And well...doing just about any exercise that makes you drip with sweat for and hour 5 times a week will make you loose weight. Its all about how hard one works relative to their fitness level. HIIT, going jogging, or being 500 pounds and walking a mile. Doing 5x5 or 3x10, plates or dumbells. As long as you are doing something, you will be better than you were before.

Seriously leave the exact scientific stuff for when you are already super fit and buff, and trying to squeeze just a bit more gains.
>> Anonymous
>>372792
>Average cock size is 6 inches flat and 2 inches thick.
2 inches thick? you mean wide? That would be 6.2" circumference.

The average is 4.5" circumference afaik.
>> Anonymous
>>372792
>Average cock size is 6 inches flat and 2 inches thick.
my cock has never gone flat. And 2 inches thick, WTF?
>> Anonymous
>>372792
>Seriously leave the exact scientific stuff for when you are already super fit and buff, and trying to squeeze just a bit more gains.

arguably the best thing ever said on /fit/
its all relative, as long as you, the individual, is progressing, it is 'good'
>> JESUS !vBOFA0jTOg
This is still here.
>> Anonymous
ITT: Trolls trolling trolls.
>> Anonymous
long thread is long
>> Anonymous
man fuck you>>372934
>>372938
>> Sponge !!5qxfxHYSQxJ
WHAT
>> JESUS !vBOFA0jTOg
>>373310
Why?
>> Bael
Bump because shit is so cash.
>> Sponge !!5qxfxHYSQxJ
>>374265

This person is not me I swear
>> Anonymous
>>373342
Because you drink too much.
>> JESUS !vBOFA0jTOg
>>374269
It was a lil beer. Just 10 bottles.
>> Anonymous
#1 mostly yes
#2 no comment
#3 no comment
#4 agree completely espcially about the excuse bit.
#5 gain muscle lose fat at the same time, surely but when gaining muscle you can keep it better fed by eating more and that will help you to not hit a wall, thus more gains (slightly)
#6 average eh.... I got an 8.5inch cock so suck it bitches.
#7 Food is very important to an active lifestyle. Know about it and you will live better. Food, its what's for dinner.