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Need /fit/'s help Anonymous
18 years old
>140 lbs
5’11”-6’
about 5% body fat
-1/2 APE index
6” penis

Rock climber (bouldering, more specifically), as of 3 months ago, rower.

I’ve got some problems that I hope /fit/ can help me out with.

During this summer, I'm looking to train for rowing and rock climbing, considering its the off season for both. I really need help organizing this whole thing, and narrowing down exactly what I should do and when. My focus is strength and power, with muscular and cardiovascular endurance being second. Here are the general exercise categories:

Technique climbing: Basically the days when I climb new problems and try new projects. Short bursts of intense activity, rapid muscle failure. I see these as being far between, as the route setters in my gym don’t know how to set quality problems, and its basically there to keep my technique up through the summer. Of dubious value for strength training, in my experience.

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>> Anonymous
Weight training: This is the category I really need help with, since I don’t engage in any dedicated weight training. So far I’ve seen that I should be doing clustered 5x5’s to improve power and strength, but past SQUATZ and deadlifts I don’t know which exercises I should be doing on the weights.

Cardiovascular/endurance: running, long rowing machine pieces (5/6k). Anything else that should be here?

Rowing machine: Since joining crew, I’ve found that erging gets me strong, and fast. Over 3 months, I gained pounds and pounds of muscle, since rock climbing didnt help my skinny ass at all. What I need help deciding is the regimen. I’ve been thinking 100% 500 meter pieces in two or three 3-5 piece clusters, with 2 minutes rest in between pieces and like 20 minutes in between clusters would be good for strength. Any advice on this?

Any other advice or comments would be greatly appreciated.
>> Anonymous
use a concurrent periodisation system.

this means you are training for absolute strength and strength endurance at the same time.

say three days a week. monday, upper body strength. low reps, high volume, heavy weights, big movements.

wednesday, same for the legs and lower back.

friday is strength endurance. chin ups/pull ups/dips/body weight stuff. volume and good technique.

you can work out the details yourself, but that's a basic concurrent system. or you could do it all in one workout, starting with strength and then moving to endurance or vice versa. technical work you can make up when you need to; you know more about that than me.

maybe some low-intensity cardio to increase aortic through-put.

welcome to /fit/, non-faggot.
>> Anonymous
OP - would you mind posting a pic of yourself? (face blanked out). Curious to see your physique levels at 5% BF>
>> Anonymous
>>138532
strength for the upper body and you're looking at incline, decline and flat benching, and overhead pressing. these are core movements that should start your workout. add to that accessory work for posterior deltoids and upper back. rowing for that, don't bother with pull downs because you can already chin. do some biceps/triceps work at the end of the workout. don't forget abs and lower back stuff for injury prevention for weightlifting.

lower body, front, back and split squats, deadlifts, sumo deadlifts, wouldn't bother with olympic because that sort of hip extension isn't needed for climbing. you want slower higher tension work as i believe that would have more carryover.
>> Anonymous
for lower body try alternating between a back and a leg core movment.

so one week, squatz followed by heaving rowing (i mean cable or barbell, not machine).

then the next week deadlifting followed by light squating.

then followed by accessory stuff like hamstring hip extension to balance out quad-dominance, ab and lower back work etc.
>> Anonymous
and why do we need to know how big your weiner is?? oh thats right youre telling fibs on the innernet
>> Anonymous
>>138537

its a rough estimate (most certainly no higher than 7), so dont flame me if my guess is wrong. Will get a picture as soon as i find some damn batteries.

>>138536non-faggot

I take those kind words as a compliment

And thanks for your help so far guys.
>> Anonymous
>>138569
>>And thanks for your help so far guy.

fixed.
>> Anonymous
     File :-(, x)
>>138537

my quads and calves actualy have defenition since i started rowing too. But again, strength is my primary purpose, i dont care how i look if i feel physically inadequate.
>> Anonymous
>>138606

I'd say you look underweight, but considering you do rock climbing & rowing i guess it's the kind of body you get from it. If im not mistaken strength is in relation to muscular build, so if im not wrong you will have to put on alot of muscle to gain the strength you desire.

A builder can answer it better though.
>> Anonymous
>>138606

looking good, i think to round yourself out you could use some delt and trap size.

try some super heavy rack pulls, heavy rows, lateral raises, and some pressing
>> Anonymous
A few more questions guys...

1) I saw a youtube video link lurking here early on, where a gymnast was doing a core exercise where he would start lunged forward with 1 knee on the ground and a barbell on the floor. He would then come out of the lunge, lift the barbell with the same arm that was on the floor to chest level, then press it out overhead. What would this be called, and would it be useful for me?

2) Calorie/protein supplements. I eat lots and often on my own, but it always seems like too little, or inconvenient at times. I was looking at http://www.bodybuilding.com/store/opt/whey.html
or
http://www.bodybuilding.com/store/cs/gainer.html, any comments ont hat?
>> Anonymous
Its awesome seeing retarded or obvious troll topics getting most of the post volume: Dow do i get my penis bigger? My vagina smaller? Look at my awesome skinny asian ass! ... I guess /fit/ still is 4chan afterall
>> Anonymous
to the top it goes
>> Anonymous
>>138641

anyone? please? :(
>> Anonymous
>>138844
no to #1, you are a noob you cant do that
>> Anonymous
>>138641
1. no. sounds like an accessory power/olympic lift. i don't really see the point of it to be honest.

2. you can supplement if you want to. i don't know these brands. what are you looking for?