thread of getting sw0le

I don't do ss, so im not doing his warm up sets. And obviously any resistance routine is going to get longer as you get stronger.

xp Gray Cook, not Grey Cook -- too much time on ILX

who does cardio the same day they lift here?

^ I do. at least 4 days a week. Then cardio itself two other days.

*GRUNTS*
https://www.youtube.com/watch?v=rDl0yF2HB98

http://3.bp.blogspot.com/-kRSopj87qbU/TZXWjhTauII/AAAAAAAAADc/VzAM_i23-Gk/s1600/over-the-top.jpg

The last time I tried lifting weights, I tried the Body by Science method of only going once a week and doing super duper slow reps. As slow as possible without degenerating into starts and stops. You only do 5 exercises each workout. It was miserable and only lasted 2 weeks for me.

my sister has been training me at the gym so I can get swole-ish. Or something. Is there a guide or FAQ somewhere on the internet I could read so I can keep up with this thread and not be confused? Right now she is doing core strengthening and working on balance before I move to free weights.

btw this guy cracks me up with his eating habits. some of it sounds so gross. his rule is that if it tastes good you should spit it out! and he regularly eats beans from the can that he keeps in the trunk of his car.

scoobysworkshop.com

slow reps you hate and won't do? spitting out food that tastes good? yeah idk guys

when i got semi-sw0le i used this book and it worked well:

http://img2.imagesbn.com/images/103860000/103861710.jpg

^ good book

haha i just realized i've seen that scooby dude on youtube before

https://www.youtube.com/watch?v=ZuNYjG6YTBQ

xpost

i mean it's probably not anything a lot of ppl on this board don't know -- lots of basics with free weights

but i liked that they had these pages with all your daily routines that you could photocopy and then mark down your reps and stuff

mostly it was just nice to know exactly what exercises you were supposed to do and not have to think about what you were gonna do each day

homo ii i got new rules of lifting 4 women (no idea if it's different than regular or if there's any point to them having two different ones beyond taking a lot of space to explain why typical women-focused advice is totally wrong) and i think it would probably have what you're looking for. and i would try some free weights now, they will strengthen your core and improve your balance!

i'm going to do some deadlifts today

well one thing that might be useful about the for women book is it talks about how women have stronger quads and abs than the muscles on the back of the body and it makes you have bad posture.

my gym doesn't have enough of the stuff i need to do every exercise though. there are no steps or boxes in the weight room. i have been doing step-ups on a bench but i need something a little higher. stage 2 has you doing deadlifts from a step but tbh i'd prefer to just do regular deadlifts so i'm pausing nrolfw for now.

I feel like I Should lift things. But it always sucks.

― Jeff, Thursday, October 25, 2012 10:52 PM (2 days ago) Bookmark Flag Post Permalink

deadlifting v good for running they say

It's weird, I like being tortured by exercise, it's part of the appeal for me. But only in certain ways. I'd rather run for 3 hours than have to lift heavy things for 20 minutes.

But I certainly want to like lifting. I've got really muscular legs but nothing up top.

i did some squats today

p good, kindof hurts my knees

Not even close to getting sw0le (in fact, keep LOSING weight lately despite eating more) (also battling through injuries like all the time, currently sprained thumb makes simply holding onto dumbbells awful), but really like Al Kavadlo's (freely available) stuff: http://www.alkavadlo.com/

He emphasizes minimal equipment workouts (e.g. pullup bar, ground) and body-weight workouts, though some of them look like they scale up in difficulty really steeply.

i did 5 front squats and 5 back squats with the bar after i did my deadlifts

i always feel myself leaning forward a lot at the bottom

i always find the descent on squats way more difficult and terrifying than standing up. those last couple degrees around parallel are often where my mind goes haywire.

Sounds like maybe a hamstring problem - either strength or flexibility? Hard to say without seeing what you're doing but my unprofessional internet suggestion would be glute ham raises.

probably a little of both

no i mean mentally

sounds like a mindstring problem

You could try lighter bottom position squats - where you start with the bar on the safeties and squat it up - to get more confident in/out of the hole.

i was referring to my problem being probably a little bit of both strength and flexibility
i wish i could do box squats but i need a box

Okay I'll stop posting unsolicited advice. But re getting sw0le:

http://articles.elitefts.com/training-articles/twelve-steps-to-getting-big/

man that is exactly the type of advice I want more of

lool that is awful

“When was the last time you ate an entire carton of eggs?”

hah

Dave Tate:

There was a time at the Old Westside gym where I couldn't gain weight to save my fucking life.

There was this dude who trained there who could just put on weight like fucking magic. He'd go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.

I finally asked him one day how he did it.

"You mean I never told you the secret to gaining weight? Come outside and I'll fill you in."

Now remember, we're at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious shit if we have to go outside, I thought.

So we get outside and he starts talking.

"For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don't care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shit down and eat. That's your breakfast."

At this point I'm thinking this guy is nuts. But he's completely serious.

"For lunch you're gonna eat Chinese food. Now I don't want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshit. I don't care what you eat but you have to sit down and eat for at least 45 minutes straight. You can't let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter."

"For dinner you're gonna order an extra-large pizza with everything on it. Literally everything. If you don't like sardines, don't put 'em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that fucker up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shit over the pie until half of the bottle is gone. Just soak the shit out of it."

"Now before you lay into it, I want you to sit on your couch and just stare at that fucker. I want you to understand that that pizza right there is keeping you from your goals."

This guy is in a zen-like state when he's talking about this.

"Now you're on the clock," he continues. "After 20 minutes your brain is going to tell you you're full. Don't listen to that shit. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I'm telling you now, you're going to get three or four pieces in and you're gonna want to quit. You fucking can't quit. You have to sit on that couch until every piece is done.

And if you can't finish it, don't you ever come back to me and tell me you can't gain weight. 'Cause I'm gonna tell you that you don't give a fuck about getting bigger and you don't care how much you lift!"

Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn't get much fatter. One of the hardest things I've ever done in my life, though.

I want you to understand that that pizza right there is keeping you from your goals.

pouring oil all over the pizza really puts it over the top

i'm gonna try some of this stuff, just to see

im willing to eat ice cream and pizza, tho i must warn you i have tried it before

I decided a couple months ago to try to put on weight, and just following this sort of advice - eat as many calories as possible while lifting heavy. I've been going for four big meals a day, plus a couple of protein shakes. I haven't weighed myself but I've gotten substantially bigger - mostly muscle, but also getting a gut. Also, I can no longer walk up the stairs to my second storey office without getting out of breath, so I am reluctantly accepting that I need to start doing some cardio.

12) Eat barbeque sauce. If you have a penis, you should be using barbeque sauce. End of discussion. Vinaigrette and balsamic are for women.

have penis: use barbecue sauce. got it.

mental note: get penis.

quietly confident that if i followed weird dude's plan i would throw up seven or eight times a day.

maybe i am naturally unsw0le. :(

Powerlifter diets sound even worse than bodybuilding diets in their own way. BB diet is going to make you salivate at anything with some seasoning, but PL diets seem designed to make you hate yourself.

Eat until your eyes swell up and become slits and you start to look like the woman behind the counter

i would maybe like to have a diet where i eat tons of junk food but i dont want to get sw0le or really lift heavy things tbh, lifting kinda heavy things is ok