OPPOBROS, do you even lift?

"DOMdotCOM" (DOMdotCOM) 03/13/2014 at 22:11 • Filed to: None

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Well I am starting to. Been going to a gym with my lady, trying to get SWOLE for summer. Not really, just get in way better shape, (I'm not fat by any means) and to just feel better. Anyone else starting to work out? What are you guys taking? Any suggestions on what work outs to try? I am trying the Shortcut to Size, from bodybuilding.com, and just ordered some protein to try as well.

And for some motivation check this guy out...

yamahog > DOMdotCOM 03/13/2014 at 22:17

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BRO, do you even lift??

But back to the other lifting... Avoid broscience. I personally like liftbigeatbig because they are above the broscience and it shows. Though they're focused more on powerlifting and strongman, they have good guides to cutting weight as well, whether for making competition weight or just showing off in bikini season ;)

The Dummy Gummy > DOMdotCOM 03/13/2014 at 22:17

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Do you even Pub Med

jkm7680 > DOMdotCOM 03/13/2014 at 22:18

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Yeah, Planet Fitness. I've been forcing down protein shakes, and dealing with sore ass arms.

I kind of go with my own workout schedule. Legs, arms, cardio. Various ex resizes for each category.

If you gag easily, just mix a scoop of protein powder with water. If I add anything else I will feel sick afterwards.

To add a little Oppo in search "Fonzie workout" on Youtube. The Plasti Dip man. It's a fresh approach to an upper body.

You could always give P90x a shot, more gimmick though

Good luck!

PatBateman > DOMdotCOM 03/14/2014 at 00:05

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I'm about to start working out, and I've been doing a little research to find out what modern medicine has to say about it.

Don't work out for more than 60-75 minutes per session. Any longer screws up your metabolism.

Work on increasing your intensity during the workout, not the length of your work out. No more than 60 seconds between activities.

Pumping iron burns more calories during the workout, but cardio speeds up your metabolism during the rest of your day (if you're working on just beefing up muscle definition, do less cardio, more weight lifting, obviously).

Drink a protein shake and a regular sized power drink within about 15-30 minutes of your workout.

Just a few things I've read from reputable articles written by people with letters behind their name.

JasonStern911 > jkm7680 03/14/2014 at 00:58

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diet and exercise routines are like opinions. every asshole has one. or something like that. :)

the best diet and exercise routine is the one you keep.

if you are serious and have the means, see a dietitian that does blood work.

that said, I've worked out for years to varying results for various reasons. my goal currently is to get the most results with the minimum amount of effort. so, diet is huge. much more important than your workout routine.

again, everyone has their own opinion, but the time-tested saying of "if you burn more calories than you eat, you will lose weight. if you consume more calories than you burn, you will gain weight" is fairly accurate. simplistic, but accurate.

protein is important, but protein supplements are just that - supplements. don't use them as meal replacements if your goal is to gain muscle mass.

try pre-workout supplements. many don't do shit, but the good ones will provide you with additional energy to help achieve gains. just realize if the supplements have ingredients like Creatine that your body will become dependent on supplemental consumption, so health-wise it is in your best interest to take breaks.

avoid calorie rich foods in general. fat has more calories than alcohol which has more calories than simple carbs which has more calories than complex carbs which has more calories than proteins, so eat low-fat protein rich foods like chicken and fish and complex carbs like multi-grain wheat breads. avoid trendy diets like no carb diets - fat burns in the flame of carbohydrates - just be smart about what carbohydrates you consume. no matter what CrossFit fanatics tell you, drinking corn syrup has nowhere near the same effect as eating a piece of wheat bread, despite them both being carbohydrate rich. also realize that sugars spike your insulin levels which is bad for weight loss.

if your goal is to gain weight, you should always be full and never be hungry. as far as protein supplements go, I like the fast absorbing protein shakes in the morning and the slow absorbing ones at night. the rationale being that the fast absorbing ones tend to have a higher absorption rate while being delayed by consuming foods while I am awake, whereas the slower absorption ones are more effective when resting as your caloric intake is reduced due to inactivity.

as far as workout routines go, the real body builder way involves selecting specific groups of muscles, targeting them each workout, etc. but my most gains with least effort approach is to pick two unrelated muscle groups and super-set everything. for example, push for your first set (bench, weighted dips) then pull for your second set (rows, pull-ups). if that's hard, do something ab related like sit-ups or leg lifts. but don't sit there in the gym for a minute resting. that is an ineffective use of your time.

start with, and do as long as you can, complex exercises. exercises like curls work one muscle group, but pull-ups, bench, etc. work several. obviously working more groups is more beneficial than working only one. that said, if you stick to the same complex exercise, you will be limited by your weakest muscle group, so mix it up.

if you do the same routine, you will plateau. so mix it up. try different angles, pause half-way through each set or slow your lift so the push and pull are like four seconds each - what good is lifting a lot of weight if you cannot control it? mix in some high repetition variations like 21-15-9. while I personally recommend dumbbells as each muscle group lifts the same amount of weight, mix in some machines, mix in some barbells. keep the muscles confused. rely on different secondary muscles.

speaking earlier of rep counts, target a rep count but don't limit yourself to a rep count. people say to do sets of eight, but if you know you can do however many sets of eight at a specific weight and you do that, then you'll never stress your muscles out to a point they actually grow. so either try and fail, or if you can get extra reps in - do it.

if you work at a small gym, someone will eventually use the weights, machine, etc. that you want to. so what? there are several ways to work out the same muscle group. do something else that works the same group. bench occupied? use a machine, etc. circuit training has a lot of merit, but unless you have your own gym, good luck being able to efficiently switch between several machines.

beneficial to working out advice ends there, but personal pet peeves:

* if you work out harder when a hot girl is watching, then you aren't taking working out seriously. if you know that is the case, convince a girl you find attractive to watch you work out. instant results from suddenly caring!

* don't go to the gym to make guy friends. it's not a bar. don't interfere with someone focused.

* tired? need some rest? stand somewhere not where the equipment is so that someone that is not tired can actually use it.

* if you piss, wash your hands. I don't stick my hand down my pants, touch my dick, then touch the exercise equipment. even if you don't piss on your hands, how is not washing them any different?

* I know we live in a germ free, sanitary world, but if someone is super setting and actually using the equipment, chill out if they don't wipe the machine down immediately because they are switching. that said, wipe the machines down when you are done.

well, I drunkenly wrote a book. hopefully you got something out of my effort. and best of luck to you working out. being in shape will help your self confidence which will help make women want you.

d00mZ > DOMdotCOM 03/14/2014 at 01:28

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I do for awhile now and honestly, skip whatever bro science that comes onto you. Look, whatever works for you, do it. Whatever you see changing in your body, keep breaking that plateau. Educate and research whatever you need to do and what you need inside of you (creatine, amino acids *BCAA, EAA*, glutamine, preworkouts, etc...) For me, I eat healthy and anything I want, but damn if you want a cookie, shit go for it and eat it as long as you reach your daily macros. Save money and don't buy a lot of supps. Only use it when you can aka pre-workouts (use em when you feel sluggish; I use C4, JACK3d *old formula*, and White Flood whenever I have it) Solid food is the best thermogenic. Drink your multivitamins if you lack nutrient rich foods (I use Orange Triad BEST MULTI EVER because you don't piss it all out). Just research a lot bro. If you have any questions, just let me know!

jkm7680 > JasonStern911 03/14/2014 at 06:10

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Wow, that was some good stuff!

OPPOsaurus WRX > DOMdotCOM 03/14/2014 at 09:09

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I've heard P90X is amazing but is a huge commitment. I find it hard to enjoy lifting. My parents got my wife and I a few months to the YMCA for Xmas. I ended up swimming laps in the pool. Bonus is that there is a jacuzzi I could relax in after the swim. When I do lift I just did a little of everything so each muscle group got a little work. My choice for exercise is mountain biking. I'm lucky enough to have access to trails behind my house. I bike 2.5 miles through the woods to a school. Its usually later in the day so its empty. I'll use the monkey bars to do pull-ups and I'll also do some sit-up and pushups and that sort of stuff. Then another 2.5 miles back to the house. I find it to be much more enjoyable therefore I am much more willing to do it. When I lift at the gym I just end up thinking 'lift things up, put them down, lift things up, put them down.'

crowmolly > PatBateman 03/14/2014 at 09:57

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Pumping iron burns more calories during the workout, but cardio speeds up your metabolism during the rest of your day

It's the other way around. Microtear repairs and increased muscle mass raises your BMR.

FWIW Shannon Clark and Jim Stoppani have said stuff like the following:

While the weight training session may not burn as many calories minute per minute during the actual workout (although that too can depend on how intense the weight lifting is), the overall calorie burning benefits you receive from it typically outweigh that of cardio.