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  1. 23 points
    I've had a home gym for years and it really suits me. When I go to gyms I get to preoccupied with others using bad form or fvcking about or hogging equipment. Training at home absolutely nothing can take your focus or interfere with your plan. I started with a multi-use bench, a bar, couple of dumbbells and a few weights - now I have this:
  2. 22 points
    swole troll

    How will I live without training

    Public service announcement since I'm currently quarantined with tight breathing (probably not CV but just to be safe) Guys you need to stop panicking so much about your gains. I get the gyms shutting is a major disappointment for many of you but there is people out there that are literally going to lose their livelihoods and loved ones. It's time to get things into perspective the skeletal muscle tissue you've grown is nothing more than trivial bullshit and going to the gym is a hobby. I get your passion but seriously losing 1-2-6 months training is f**k all in the grand scheme of things particularly when you consider the potential loses on the cards for some. I have had several major injuries in my time in the gym from ruptured pecs, hamstring, torn vmos and triceps and a completely wankered spine, some of which requiring surgical intervention and many months out of the gym followed by even longer of inferior training sessions. What I can tell you with certainty is 90% of your progress will come back within no time of returning to training So you really shouldn't stress yourself out further unnecessarily as the increase in cortisol will only hasten the atrophy and do nothing for your desire to train. Kevin Levrone used to take prolonged periods of time off from the gym out of choice and it never did him any harm. Just shift your focus for a bit, spend more time with loved ones, give those quarantined due to vulnerability a call to break up their isolation get some books, movies, tv series or a games console. and if it's really doing your head in that much grab some home gym equipment. There's plenty blokes locked up managing to maintain a decent amount of size with just body weight movements, throw in a pair of dumbbells and some resistance bands and you can maintain even more. Oh and ffs stop taking drugs.. you're not making decent progress with no gym, you're hampering immune function and carrying added water weight that further hampers respiratory function come off or drop to TRT levels, use this time to get your injuries and health markers tidied up. you can either focus on the potential positives of time out of the gym or dwell on how s**t it is and just make your life even more negative, it doesn't change how long this is going to take.
  3. 18 points
    Right so this will be a lengthy one but this is a lengthy topic in this guide I'm going to go over some basic programming information for a 'powerbuilding or hypertrophy specific' approach. Now you cannot exclusively train for either size or strength to any notable degree hence I included powerbuilding as I'm not going to write out a more complicated powerlifting approach as that is a topic in it's own right so instead I'm going to go over some guidelines for those looking to get bigger and stronger firstly let's discuss the principles Frequency: the amount of times in a week you stimulate or train a muscle into protein synthesis / the adaptive response to progressive weight training, some like a high frequency approach due to the argument of muscle protein synthesis only lasting for 48hrs at most in natural trainees meaning that if you bench on Monday by Wednesday evening your pecs and triceps have gone through the full adaptive process and are back to baseline ready to be stimulated again. Now most might conclude from this that it would make the most sense to train as frequently as possible in that case assuming the goal is purely hypertrophy (strength training has a more CNS adaptive and fatigue based response dependent on intensity) however there are several reasons why one might choose not to including motivation to train the same body part multiple times per week, tendons take a longer time to recovery than the more vascular muscle tissue, in the enhanced muscle protein synthesis is elevated round the clock, getting a better mind to muscle connection with higher sessionly volume due to pump and lactate build up which leads me onto my next topic Volume: this is the amount of work you do for a given body part, for instance 30 sets of chest work by way of 3 sets of 10 different exercises or just 30 sets of the same exercise and anything in between is the training volume, programs oriented toward hypertrophy largely differ by their weekly volume distribution (we'll touch on this more later) volume requirements generally differ for different body parts, a very crude rule of thumb to keep in mind is generally a larger muscle will respond well to higher volume whereas a smaller muscle will respond better to less volume but more frequency think a lower body session hitting nine sets for quads twice per week for a total of eighteen total sets vs bicep curls for three sets, three times per week for a total of nine sets many will argue training volume to be the primary driver of hypertrophy, I firmly disagree with this and would instead put a bigger emphasis on progressive overload which leads me to the next point Progressive overload: the process of increasing the total tonnage lifted per week, to put it simply doing more weight on an exercise for the same reps you did last time or doing more reps with the same weight that you did last time. I believe mechanical tension to be the easiest, most measurable and effective form of building size and strength, this is why many beginner programs seem more (wrongfully labeled) powerlifting based with a 5x5 approach on some core compound movements multiple times per week focusing on a session by session increase in weight. As you become more advanced this becomes more difficult so you need to be a bit more instinctual and reactive to your training rather than focusing on what the beginner should be which is a big drive on ALL pathways of growth; high volume, high frequency, progressive overload and high intensity which leads me onto my final point Intensity: the percentage of your 1 rep max, constantly misunderstood as 'train really really hard' by the misinformed if your max bench press is 100kg, that is you are only able to hit a single rep with 100kg then bench pressing 80kg is an intensity of 80%, you don't need to be overly concerned with intensity as someone not looking to compete in strength sports or simply pushing their strength to the max as there is many paths to the same destination of hypertrophy and therefor you can ease off the gas of one as another becomes exhausted. Think a heavy block of training, deload and then a block of higher rep, shorter rest period metabolic work, since your soul goal isn't to get stronger you don't need to be so tightly tied to the fatigue management of intensity. Above is some of the different principles of muscle building, apply them knowing that each has an energy debt from your energy reserve, the newer to training you are, the weaker you are which means overall intensity is lowered and therefor you can push the other variables since intensity is the biggest cost of recovery a one rep max is as intense as you can train by definition and this would quickly lead to regression, burn out and or injury so with that out the way lets lay out some popular templates and describe how each program utilizes different variables and why Full body training this approach is favored by beginners for the reasons I mentioned above, the strength level is lower therefor volume, frequency and progressive overload can be pushed whereas more advanced lifters may struggle without some complex periodization that I'm not going to get into in this article as we're then trickling down the powerlifting programming route which I'm not covering ITT so how might one lay out a full body program well I'm only templating here so I'm going to use stronglifts as I believe this to be about as optimal as you can get for a rank novice trainee irrelevant of long term goal workout A squat 5x5, bench 5x5, row 5x5 workout B squat 5x5, overhead press 5x5, deadlift 1x5 following a two weekly A, off, B, off, A, off, off, B, off, A, off, B, off, off, repeat approach nice and simple, aiming to add 2.5kg to each lift as you successfully hit 5 sets of 5 repetitions, if you fail a weight three times you deload the weight by 10% on your next session and build back up. Upper Lower this approach can be utilized by the late beginner all the way up to the early advanced lifter, it uses a twice weekly frequency as opposed to the full body three times weekly frequency therefor there is a larger period of time for CNS and connective tissue recovery a simple template could be Upper; bench press 4x8-12, row 4x8-12, overhead press 4x8-12, pull ups 4x8-12, tricep extensions 2x10-15, bicep curls 2x10-15 Lower; squat 4x8-12, romanian deadlift 4x8-12, leg press 4x8-12, leg curl 4x8-12, calf raise 2x10-15, cable crunches 2x10-15 you would typically perform 2 days on, 1 day off, 2 days on, 2 days off you could of course have an upper A and an upper B with the same 2 variants for Lower to offer some more diversity / exercise selection in the program essentially the layout is just making sure to cover a vertical push, vertical pull, horizontal push, horizontal pull, arm extensions and arm flexion and two quad movements, two hamstring movements, an abdominal exercise and a calf exercise. Push, Pull, Legs for the slightly more late intermediate to early advanced, this follows a 6x per week frequency per month vs the 8x per week frequency of an upper lower some program this as 3 days on, 1 day off, 3 days on, 1 day off however for anyone of any appreciable level of strength this approach will require frequent deloads otherwise you risk overtraining and or overuse injuries a template could be Push; bench press 3x6-8, chest press 3x10-12, overhead press 3x6-8, machine shoulder press 3x10-12, chest fly supersetted with side laterals 4x10-15, tricep extensions 4x10-15 Pull; barbell row 3x6-8, chest supported row 3x10-12, weight pull ups 3x6-8, close grip lat pulldown 3x10-12, rear delt fly supersetted with shrugs 4x10-15, bicep curls 4x10-15 Legs squat; 3x6-8, romanian deadlift 3x10-12, lunges 3x6-8, laying leg curls 3x10-12, leg extensions supersetted with leg curls 4x10-15, hanging leg raises 4x10-15 as mentioned above you could either do a 2 on 1 off approach similar to the upper lower rotating through push, pull, legs or you can do a constant 1 on 1 off approach Body part split for the late intermediate to the late advanced, this follows a once per week frequency allowing for maximal recovery of central nervous system, connective tissue and muscles. if you take this approach too soon in your training career you are absolutely leaving weekly progress on the table as irrelevant of volume (baring injury) you WILL be ready to hit a muscle again sooner than once every 7 days a template could be Chest and triceps: incline bench 5x5, dumbbell bench 4x8-12, chest press 4x8-12, cable fly 4x15-20, dips 3x8-12, tricep extensions 3x15-20 Back and biceps: Barbell row 5x5, weighted underhand pullups 4x8-12, wide grip lat pulldown 4x8-12, cable low row 4x15-20, barbell curls 3x8-12, dumbell preacher curls 3x15-20 Shoulders: overhead press 5x5, dumbbell seated shoulder press 4x8-12, shoulder press machine 4x8-12, rear delt fly 4x15-20, side laterals 3x8-12, shrugs 3x15-20 Legs and abs: squat 5x5, glute ham raise 4x8-12, leg press 4x8-12, leg extension 4x15-20, leg curl 4x15-20, cable rope crunches 3x15-20 you would then do a 5th day of calf, ab and arm top up training since frequency is so low and these are such small muscles you can train more days per week and these muscles with a higher frequency. The idea with this approach being to demolish a muscle group to your full ability and then focusing on rest and recovery leaving you completely fresh and ready to train that muscle again 7 days later with a much lower risk of CNS fatigue, overuse injury and mental drive to train. now bare in mind these are all just templates and you can of course jumble them up with rep ranges, frequency, intensity and exercise selection in fact I encourage you to based on your individual needs and restrictions for instance a routine I often default back to is Bench, chest and tris, Rowing movements for back and bis Squats, quads and core work Off Military press, shoulders and tris, Vertical pulls for back and bis Deadlift, Hamstrings and core work Off Off as my legs take much longer to recover being bigger and stronger proportionately to my upper body musculature I need a full weeks rest in order to get the most out of my quad or hamstring training whereas my pecs and lats are ready to go much sooner which leads me to my closing points you should train to the highest frequency you are able to recover and progress on as this will net you the fastest long term progress. advanced program does not mean advanced results and in most cases it means slower or inferior results if the program design is not matched to your level of development ie a beginner will be leaving progress on the table by performing exercises for a muscle group just once per week whereas an advanced lifter will burn out with injury and fatigue trying to perform an exercise for a muscle group three times per week (again unless carefully periodized) right I think that about wraps it up please fire away below with any questions or help with program design
  4. 14 points

    Covid 19 planned?

    All I know is I like my Covid like I like my women. 19 and spreads easily.
  5. 12 points
  6. 11 points
    For fvck sake, haven't you been listening? You can carry the virus for 7 to 10 days before the symptoms start to show. Christ - maybe this all started as nature's way of getting rid of the fuckwits!
  7. 11 points
    swole troll

    Bojo announces the lockdown

    yeah I mean don't take it as 'I wonder if I can get away with that' but rather 'I wonder if I could get away with not doing that' as above this is to stress the severity it's 3 weeks, this has been thought and decided by more informed minds than that you will find on social media and forums and determined this is the best possible chance to not overload the NHS. what ever bullshit reasons people may think it is the facts remain that the NHS was overstretched before this virus even got here so just don't be an asshole and sit at home for 3 weeks.
  8. 11 points

    How will I live without training

    I agree totally with this. Let's face it, building muscle is a pretty pointless activity if we're being totally honest. There's far better ways to stay fit and healthy, and there's many more ways to improve self esteem. No one needs steroids. Put all that gym focus into other activities and there's no limit to what you can achieve. Wallow, and go precisely nowhere. Adjust, adapt, and the sky's the limit.
  9. 11 points

    Question on P.O BOX

    Maybe order a set of balls. She would understand as she obviously took your last set away.
  10. 11 points

    Is anybody else racist?

    No, I despise almost the entire human race regardless of their skin colour or religion. If I’m not related to an individual by blood or marriage I don’t care if they live or die. In before @AncientOldBloke
  11. 10 points
    Yeah that's me, iv'e already scammed 280 twats this last 2wks, i don't have a business anymore but at least i got scammer status, eroids would be proud .
  12. 10 points
    Of course athletes use steroids in other sports such as boxing you absolute helmet. The only drug free clean sport I can think of is competitive cycling.
  13. 10 points

    Online dating sites

    Good because I;ll be round your wife's
  14. 9 points

    Bojo announces the lockdown

    He knows it's impossible to police but he's trying to convey the sense of urgency and hopefully get a critical mass on board and slow down the pace of the spread on the disease. It's a worthy cause and I hope to Christ people don't fvck it up because we've only got one chance before this gets out of hand.
  15. 9 points

    Acne acne acne die die die!!

    Do you honestly feel like your use of steroids is benefiting you mate? seriously not trying to be rude. but they are clearly causing you a lot of side effects judging by your posts. And judging by that physique it honestly doesn’t warrant the drug use (Tren etc). And even if it did frankly I’d not want to be seen with me top off with bacne like that. again not trying to dig you out but maybe take a second to weigh up the pros and cons
  16. 9 points
    Your annoyed because other people want to got to the gym same time as you and ask if your finished your set yet. You sound like a right cheery cvnt.
  17. 8 points
    Would the selfish attitude change if a family member was one of the 422 dead?
  18. 8 points

    McDonald’s closing tomorrow @ 7pm

    Hope they go bust and never recover,fat ass women everywhere these days
  19. 8 points
  20. 8 points
    32 in the first pic. 6 year difference.... 4 years natural on and off, last 2 years blast and cruise at moderate cycles and time off, 30kg gained so far....
  21. 8 points
    Why didn't you properly research the artist(s) after the first time you ended up with work you were not happy with? With social media these days you can literally do hours of research into their work before taking the plunge.
  22. 8 points

    Any marriage counselors on here?

    His marriage.
  23. 8 points
    Mrs vet and the famous table cloth
  24. 8 points
    The threads that appear periodically saying: “I’m off to xyz Islamic country where you can get stoned to death for adultery. Countries where people get executed for possession of a small amount of hashish. “Anyone know what the steroid laws out there are”
  25. 7 points

    Clap For The NHS

    Give them all an immediate, significant pay rise. My mrs is a nurse and working flat out at the moment and hasn't had a pay rise for years. It's fu**ing scandalous.
  26. 7 points
    Interesting choice of words given bat sh*t was likely responsible for the outbreak in the first place....
  27. 7 points

    Day 5

    Send me some flour and I will make a loaf for you..I can’t get flour at all. Not the end of the world but...........
  28. 7 points
    All this proves is how clumsy you are.
  29. 7 points

    So who else has decided to stop working?

    Working from home. Trying desperately to concentrate on the work and reduce the amount of time spent looking at porn.
  30. 7 points
    Shut the f**k up, no one cares about how much of a fat ill-disciplined waste of space bastard you are. You could always eat less, but you'd need brain cells in double figures to realise that. Best of luck.
  31. 7 points
  32. 7 points

    Gyms ordered to close by Government

    But I’m mid cycle ffs
  33. 7 points
    8 or 9 year difference here.. 50kg weight difference too. Many years of force feeding, training my balls off and of course a sprinkling of gear.. well more than a sprinkling. It wasn't easy, which is probably why I have zero tolerance for people who say they 'can't do it' or they 'find it hard'.
  34. 7 points
  35. 7 points

    immune system

  36. 7 points

    Gym changing rooms

    You’ll fit right in on this forum then mate Just be very careful of messages from an old guy called Neil.
  37. 7 points

    The Invisible Man

    Whats it about?
  38. 7 points
    114kg 150mg test and mast had my worse 12 months of training ever and ended up having to slowly ween myself off of painkillers plus there is no toilet roll or pasta in the shops
  39. 7 points

    What’s your credit score guys

    You need to mate to save the embarrassment I went into argos to get a washing machine on tick and they basically but very kindly told me to fck off
  40. 7 points
    Tell her to Google Chris Benoit. Should put her at ease.
  41. 7 points
    I once was caught with a f**ked-to-death dead body in my swimming pool at a works do. Luckily I got away with it, but now can't get any new gigs.
  42. 7 points

    Anna’s log the sequel lol

    Sorry Master, best I can do x
  43. 6 points

    Cv-19 when will it pass

    It's being exaggerated thats for sure. When you look at the numbers, there are a few THOUSAND cases. If we say there are 70+million people in the UK right now, 9533 cases have been identified. That's 0.020% of the population. When we talk about deaths it's 0.0010%. So the coronavirus so far has effected not even 1% of the population. And it's killed so little that it's several noughts of 1%. We would need 700,000 POSITIVE cases in the UK for it to have affected 1% of the entire population. At the moment that's not even the TOTAL number of cases in the world. The total number is about 500,000. It's probably rising but that's out of SEVERAL BILLION. So the percentage of people affected IN THE WORLD RIGHT NOW is.... 0.0006%. To put this into perspective, the Black Death, a real pandemic in the medieval ages, killed 70,000,000 to 200,000,000 people in 5 years. In terms of the UK that's the UK gone, no-one lives, or very very few. Influenza, or the flu as it's known, kills 290,000 to 650,000 per year as per the yearly outbreak. We would need hundreds of thousands of people to die within the next year to compare this pandemic to anything historical that was severe enough to wipe out large parts of the population. The graphs/data don't lie, that's not going to happen. The total number of cases are increasing as are the deaths but in conjuction with a long term forecast, it would take several decades (10-20 years) for this virus to cause the damage others have done in the past. Common examples of the flu causing serious damage is the Spanish flu in 1918 which killed at the lower end 15,000,000 people in 2 years. If we put that back into context with the UK, that's 21.42% of the entire population of the UK gone in 2 years. 2 years! That's some SERIOUS numbers and many of your friends and family would have died or people you knew and people they knew. That's going to have a serious effect on your community. Another example is the Chinese flu, lasting from around 1956 to 1958, killed 1-4 million people (depending on sources). The coronavirus, if we determine by it's onset and first cases (roughly October/November 2019) has killed around 25,000 people. Most of these deaths are in those 80+ years old and with underlying, usually MULTIPLE, health conditions. Anyone upto aged 40 the numbers show 0.2% of likelihood of death pertaining to the coronavirus. The biggest factor is cardiovascular disease. 84% have recovered so far from the virus. 84%, not 14%, not 4%, 84% and that's because most have MILD symptoms of the virus which is similiar to the mild symptoms of the flu. 5% of total number of cases so far IN THE ENTIRE WORLD are critical. The growth factor of the virus has been diminishing for SEVERAL months and peaked in past months. Sources: https://www.worldometers.info https://www.ons.gov.uk/peoplepopulationandcommunity/populationandmigration/populationestimates/timeseries/ukpop/pop https://en.wikipedia.org https://percentagecalculator.net/
  44. 6 points
    You truly are a complete dickhead. The government is reporting on diagnoses in hospitals and deaths. It acknowledges there will be many more milder infections. Of those in hospital they likely got infected 7 to 10 prior to showing symptoms. The shielding measures have not been in place for more than a few days. Now what is it you are not understanding or are we dealing with some sort of learning disability here?
  45. 6 points
    For someone with a username that's almost savy you are far from it.
  46. 6 points
    Mate you worked as a traffic warden. No wonder you got sacked.
  47. 6 points
  48. 6 points
    No possible I only do anal
  49. 6 points
    f**k using steroids. Spend 3 months learning English, I can barely read this thread.
  50. 6 points

    Who thinks this dudes natty 😂

    Look like a bunch of faggots