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How do you fit bros break that workout plateau?
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Date: February 1st, 2012 1:02 AM Author: Glittery Azure Incel regular pushups/chinups routine no longer gets me ripped and ready to crush the social scene, nor does my hamster wheel routine at the gym. will speeding up a workout (less rest between sets) help? what are some unconventional exercises that get your plateaued muscles all hot and bothered like the first time your tris discovered the triangle pushup? (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19874894) |
Date: February 1st, 2012 1:04 AM Author: Emerald university lol at pushups and chin-ups. this will only take you so far until increasing volume become impractical. cardio is useless past fitness maintenance. lift weights and play sports. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19874902) |
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Date: February 1st, 2012 1:16 AM Author: Glittery Azure Incel Those are a very small element of my routine and I mentioned them to emphasize the fact that said routine is generic. I lift regularly, play tennis, run and box. Dont be a faggot, I'm only curious of the bros who can offer substantive ideas for taking it to the next level of fitness. A useful response on your part might have been: "mixed grip chinups" or "medicine ball slams," but you chose to be a faggot instead. Pls abstain in future, Ty. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19874952) |
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Date: February 1st, 2012 1:28 AM Author: Jet-lagged cracking mexican medicine ball slams look like fun brother. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19874975) |
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Date: February 1st, 2012 1:49 AM Author: Glittery Azure Incel Indeed they are.. Unfortunately my gym only has med balls that bust at the seams when slammed repeatedly, and I can't very well buy my own heavy duty ones to use at home since i live in an apt. :(( (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875035) |
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Date: February 1st, 2012 8:41 AM Author: Deep cowardly mood I make my own, using a method like this:
http://www.mikesgym.org/articles/uploads/EbookMedBall1THESLAMMER.pdf
I just brought mine to the gym and leave it there. People leave it alone.
Tip: Use a leather basketball. I rip the rubber ones to pieces. |
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Date: February 1st, 2012 8:00 PM Author: Glittery Azure Incel i'm just picturing playing basketball with one of those. I guess it wouldn't bounce but it'd be hilarious to pass it to some bro who don't know. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19878461) |
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Date: February 1st, 2012 9:59 PM Author: Deep cowardly mood I've done it to people from time to time. I'll be walking with the ball, and give a simple chest pass. Not heavy enough to knock them over or anything. Harmless prank.
If you use this process, the ball will continue to be air tight. Some people will fill the ball with air again so it bounces better for the weaks. |
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Date: February 1st, 2012 2:00 AM Author: Emerald university jesus christ you are a sensitive little turd.
breaking plateaus is all about change-ups, obviously. since you already have a decent amount of diversity, do whatever you're not doing. altering your grip or adding in one new exercise isn't going to substantially change your fitness level.
when you are done crying, consider stating what your fitness goal is before demanding substantive advice on how to achieve it. |
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Date: February 1st, 2012 1:52 AM Author: Haunting Flesh Athletic Conference Masturbator What's with all the pushup references? Where have you "plateaued" on your bench and squat? (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875042) |
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Date: February 1st, 2012 1:54 AM Author: sepia laughsome pisswyrm pit "To press a lot, you have to press a lot." (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875050) |
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Date: February 1st, 2012 1:57 AM Author: Glittery Azure Incel 225 on bench a long time ago. Squat lol, don't even ask. Not tryin to get hulked out, but I can't seem to get that bulk and definition I'm looking for. I'm tall and lean with decent definition, but I can't add bulk to my arms for the life of me. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875055) |
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Date: February 1st, 2012 2:02 AM Author: Emerald university diet is what generates muscle mass.
adding overall mass is the only way you're going to really advance your arms unless you drop everything and focus on nothing but arms. even then, you'll see diminishing returns.
based on what you said above, you may be burning too many calories to really add any decent mass, especially if you're naturally lanky. |
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Date: February 1st, 2012 2:11 AM Author: Glittery Azure Incel Thanks. This is credited, but do you have any gym protips for advancing arm strength? Don't wanna renew my mens health sub so I'm asking xo bros. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875083) |
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Date: February 1st, 2012 2:24 AM Author: Emerald university What do you do currently?
Mens Health and pretty much all workout mags are bullshit. Equal to women taking life advice from Cosmo. |
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Date: February 1st, 2012 2:35 AM Author: Glittery Azure Incel Triceps extensions, dips, pulldowns. Curls w elastic cords til failure (not sure this does shit at all, but it def generates a burn.) I think those are the only strictly arm workouts I currently do. Nothing special as you can see. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875112) |
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Date: February 1st, 2012 2:40 AM Author: Emerald university you said you do chin-ups. if you can't already, work toward getting the strength necessary to complete 20 dead-hang, clean chin-ups or pull-ups in single set. once you get this strong, start doing them weighted. go for volume. you should be hitting 40+ body weight pull-ups/chin-ups and increasing the load from there. experiment with different grips and widths. the reps count more than the particulars.
curls with an elastic cord will do absolutely nothing for mass or strength. use free weights to do regular barbell or dumbbell curls. forget pulldowns - they're primarily a back exercise and redundant with the pull-ups.
dips are good, keep doing those, but add weight unless you're doing them at the end of the workout when you're fatigued. don't do extensions. for tri development, do sets of heavy skull-crushers and close-grip bench. if you work those hard, you won't need much else.
you won't gain size or serious strength if you're not eating properly. |
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Date: February 1st, 2012 2:43 AM Author: Glittery Azure Incel Good stuff, thanks. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875130) |
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Date: February 1st, 2012 2:47 AM Author: Jet-lagged cracking mexican If he can already do sets of 12 pullups that's enough to start doing them weighted. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875139) |
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Date: February 1st, 2012 2:59 AM Author: Emerald university (rippetoe fanboi)
jk bro, but yeah that's fine. for pull-ups, i just tend to think volume is better at first. develop real fundamental strength with the movement before adding more weight. there are some small guys who can pretty quickly shoot up to that level due to mechanics without developing much base strength. 20 completely clean reps from full hang just seems like a more substantial strength goal before you go adding weight and he should be gaining strength up until that point. |
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Date: February 1st, 2012 8:45 AM Author: Deep cowardly mood I'm a huge fan of functional, compound movements. Just keep working pullups and chinups until you can bust out 10-20 no problem. Then add 35 lbs via a dip belt, and you'll be lucky if you can do 5.
The biggest advice I have for a plateau is to simply keep at it. Sometime you don't need to do anything more than keep at it for 90 days through the plateau, and your body will do the rest.
Of course, if your nutrition is lacking, none of this will matter, so be sure you're getting enough calories. Are you drinking a few protein shakes a day? I do two a day on non-lifting days. Three a day (morning, post-workout, bedtime) for lifting days.
Lastly, stop wasting your time on cardio. If you're not getting cardiovascular exercise from pushups and pullups, you're doing something wrong. |
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Date: February 1st, 2012 12:51 PM Author: Glittery Azure Incel I usually max out around 15 chinups in a set, so I might look into getting a dip belt. I haven't done pro shakes in a while, usually just eat a lot of almonds/glass of milk, piece of fruit after a workout. I get mixed reports about how necessary shakes are for muscle building. Some say just eat plenty of animal protein (chicken breasts, mainly) and you'll get similar results. How do you rate muscle milk? (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19876340) |
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Date: February 1st, 2012 12:55 PM Author: Mind-boggling self-absorbed mediation piazza don't listen to these faggots.
you want big arms? have a dedicated arms day and increase how much you curl.
shakes are good because they're an easy way to increase protein intake. and cheap if you stay away from highly marketed shit like muscle milk |
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Date: February 2nd, 2012 2:21 PM Author: Boyish Area Really Tough Guy this is horrible fucking advice.
yeah, dedicated arm days so you knock off your compound movements and, in the long run, your performance deteriorates.
right. |
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Date: February 1st, 2012 10:02 PM Author: Deep cowardly mood I don't like muscle milk. It's over priced, over processed and has too many carbs/sugars.
I have a friend who's jacked as fuck, and he swore by Cytogainer for a bit (Creatine + Protein). I stick to Optimum nutrition protein. Probably spend $30/month on the stuff. For what it's worth, the flavor is good.
As for the dip belt. When you say chinups, do you mean your palms are facing you? If so, you need to be doing pullups (palms facing away). If by chinups you mean pullups, then ignore the last two sentences, and look in to a dip belt.
Lastly, it sounds like you've got pretty solid nutrition. I'm not sure how much of a difference the protein shakes make, but I don't they're hurting anything. |
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Date: February 1st, 2012 11:31 PM Author: Glittery Azure Incel i do chinups and pullups. Just started doing the mixed grip (one palm facing, one palm away) and I'm hoping that is one exercise that will help in taking it to the next level. As for other recent additions to my routine, alternating med ball push ups, where one hand is on the ball and the other on the ground, and switching the ball to the other hand after every 1-2 reps. Also, knuckle pushups from fist to fist, so putting all my weight to one side as I go down, then all my weight to the other fist on the next rep. Doing a lot more thrusters and burpees nowadays too. Hopefully this—plus more disciplined nutrition—will pay off. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19880364) |
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Date: February 2nd, 2012 10:22 AM Author: Deep cowardly mood Sounds like you've got a solid handle on everything. I also like off-set pushups. http://www.youtube.com/watch?v=M34_82ypCXs (I like to offset a little more than this guy).
Sounds like you might be an ectomorph like me. I know the pain of trying to put on lbs. Since the New Year, I've been trying to get back in to it seriously, and I've put on about 5 lbs of lean mass. It's slow going, but you can do it. |
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Date: February 2nd, 2012 1:07 PM Author: Glittery Azure Incel eh, not sure I'm an ectomorph. If I get lazy for a couple weeks, I start to get a little gut. I definitely think I get enough total calories because I eat nonstop. The problem is, I'm an omnivore so a lot of those calories often come from shit foods. I'll go a while eating super healthy, fresh fruits, veggies, nuts and Kashi dinners, but I always end up with the "fuck it" mentality and grab some Taco Bell when I'm starving/pressed for time. Usually, I can get away with this because I work out frequently enough. But as I said, if I get a lull in my routine I can get a nice layer of flab on the stomach. EDIT: By the way, does your sternum ever pop? When I started doing dips a couple years ago, I started getting a pressure feeling in the center of my chest. I stretched and felt a pop. It was pretty loud, but it releases the pressure. I do this a couple times a day. Not really sure what it means lol.. |
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Date: February 1st, 2012 1:54 AM Author: Stimulating smoky elastic band native steroids (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875049) |
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Date: February 1st, 2012 2:29 AM Author: Sticky nighttime quadroon squat
deadlift
powerclean
repeat
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Date: February 1st, 2012 2:47 AM Author: mauve hunting ground have you tried becoming a not faggot? i haven't tried this yet but i heard it works (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19875138) |
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Date: February 1st, 2012 8:54 AM Author: Crimson magical stead philosopher-king 5/3/1
Texas Method
and oh yeah eat more |
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Date: February 1st, 2012 8:04 PM Author: Nudist bat shit crazy step-uncle's house i quit lifting and get fat (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19878488) |
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Date: February 1st, 2012 10:02 PM Author: fuchsia boltzmann brunch cr. It's easier to break down through a plateau than up through it bro. You don't have to fight against the force of laziness. (http://www.autoadmit.com/thread.php?thread_id=1862664&forum_id=2#19879610) |
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Date: February 1st, 2012 10:05 PM Author: Nudist bat shit crazy step-uncle's house ive been lifting long enough to know my ~limits.
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Date: February 2nd, 2012 1:17 PM Author: Transparent odious organic girlfriend *wants to build muscle mass*
*refuses to squat*
*reduces rest in between push up sets* |