the "i'll help you get fit" thread

[Imam Faiz Kharadeen 3167]

hello everyone

 

so i was thinking, screw them ama's, they're too basic af. ima do u all one better

 

ima help you guys get FIT, get you SWOLE, get you MASSIVE, or maybe just get you TONED UP

 

its almost beach bod season, we got liek 2 months till u gotta start showing off them goods, you sitll got time to get SEXY fam and im here to help you out

 

instead of asking questions about me, ask questions about your HEALTH and what you should do to get healthy or how to reach certain goals, i shall provide information cuz im a good personal trainer.

 

i will have to say that i am experienced in such talks, along with my main man @Tommy Shmurda . we're literally the swolest and sexiest guys here, no homo ofc.

 

but a good gym bro must share his secrets, and help those in need of getting buff or toned. so i will help anyone that wants to get ready for the summer, and if my mans tom wants to help he can too. questions can include what you should eat, what exercises you should hit, whether or not you should sign up for the gym for a goal you're trying to reach, what your fitness schedule should be like, etc... Anything pertaining to the gym or your health i will answer

 

ask you questions down below, or PM me on skype (kfaizk)

 

 

 

#MakeAmericaSwoleAgain

[NotEvilAtAll 10906]

What is the best way to get dem abdominal muscles larger?

[arakrsptec 171]

my abs are already rock hard, but how do i get abs of steel?

[Guest]

This is now a required ET training regimen. 

[TinyBiceps 569]

@wealthypiano i don't need you anymore i have this thread

[KetchenX 180]

Why would you do anything but cardio?

Also, why does dead lifting suck?

[Shalashask 1112]

Do you guys have a system for naming your plates too? Here are mine:

1.25kg: THE PLATE OF AMBITION
The smallest increment for increating most lifts. Looks so tiny, but represents that *push* to be stronger today than you were yesterday. So humble yet so instrumental, it flows within the Tao of Gains.

2.5kg: THE PLATE OF JOY
And look! Add two 1.25 ambition plates and this is what you get. Symbolosing the subtle mystery and glory of Gains, that they are *cumulative*, which is what it's really all about.

5kg: THE DANGER PLATE
But look out. We all like to record nice even numbers for our lifts. When we can only do 107.5kg, it's soooo tempting to force 110kg before we're ready. But when ego outpaces gains, the form declines, and that is the beginning of all iniquities.

10kg: THE PLATE OF CRUELTY
That halfway point to the next lmao*pl8, and so the toughest part of the journey, when going back would be as hard as going forward. But fear not! Through the pain lies the hidden humble road of further gains.

20kg: THE PLATE OF VYNZBRAH
Yes! From *sixteen* increments of the ambition plates we slam on another of these, building a brick in the edifice of our newer better selves. The joy of this plate comes from the consolidation of all we went through before.

Naturally I use a letter code for recording my lifts. So instead of 137.5kg, I'd write TTCDJA -- two plates of Triumph, a plate of Cruelty, a Danger plate, a plate of Joy and a plate of Ambition.

Then of course there are the special plates:

< 1.25kg: TRAPPY PLATES
I've never tried microplates but will resort to them if my damn OHP keeps plateauing. Since the Triumph plate is already a "T", I'd use a little "t" for trappy plates.

Plates in "lbs": *** PLATES
Only for use in lesser gyms where I don't have an alternative. Honestly kg is just so much more elegant: "60kg" is rounder and more trustworthy than "135lbs" - though I suppose lmao#pl8 is heavier and more impressive in pound scales.

[Imam Faiz Kharadeen 3167]

Just now, NotEvilAtAll said:

What is the best way to get dem abdominal muscles larger?

Abs are a tricky muscle group to play with, cuz you also gotta hit obliques in order for your abs to really pop. they can only grow so large compared to say your chest or arms, and if you want them to properly show you need to ensure you got a low body fat percentage. If your percentage is below 10%, your abs will show, anything above will just be hiding behind fat.

When it comes to training abs, you wanna also hit them hard and takes less breaks. So for instance this is what i do...

Crunches - 30 reps

leg pull ins (Reverse crunch) - 30 reps

Crunch + reverse crunch - 30 reps

Ivans - to failure

Leg raises (i forgot the actual name for it. Its where you lay flat down and lift both legs up, hits lower abs) - To failure

Bycycles - To failure

And finish with a plank - As long as you can hold it

 

Then you rest for at max a minute, abs gotta be hit hard if you wanna get them sore because you're constantly working your abs everyday just like your legs due to how you move around. I might add in other things to my ab regiment as well, such as using the oblique machine or decline crunch/ivans. You don't gotta copy what i do, but if you really wanna push for them abs, you gotta basically hit them hard and take small rests. Don't train them everyday, twice a week is good enough, and make sure you're hitting other muscle groups too like chest, arms, legs, etc. Abs aren't all that great imo, I prefer having a nice chest than abs.

 

Just now, arakrsptec said:

my abs are already rock hard, but how do i get abs of steel?

Its all about training them to exertion, shock your abs and make sure you're eating healthy. Read above.

 

7 minutes ago, Colgate Toothpaste said:

Why would you do anything but cardio?

Also, why does dead lifting suck?

Cardio is good for those looking to lose weight and cut fat. Add weight lifting along with cardio and you got a powerful force of not only building muscle, but losing heavy weight too. I usually recommend doing cardio and weight lifting to those that are trying to build muscle and lose weight. If you're intentions are to just lose weight, then just stick to cardio and light weight lifting. If you're looking to gain muscle and lose fat, do weightlifting first and then cardio to finish it off. Very good way to cut fat when you use weight lifting and cardio together.

 

Dead lifting is great! But its very dangerous if you don't got proper form and an understanding of it. Never do more than what you can handle, you always want a good range of max reps. Dead lifting isn't for everyone, but its super good to get that ass popping, those quads growing, and your lower back burning, and also hits a great handful of other muscle groups. If you're new to dead lifting, i highly recommend watching videos on good form and using a belt when dead lifting. You don't have to dead lift though, there are other exercises you can do that'll still hit the same muscle groups.

6 minutes ago, Sythan said:

Here's the plan my friend and I started at the start of this year. Add your own weights.

 

https://docs.google.com/spreadsheets/d/1ghmOnaEeeKKdGjS_jEtRwUnq1Aol2tZdHIppqyMQxH4/edit?usp=sharing

 

Since this is a Q&A from Faiz. Ey Faiz, thoughts on plan?

before i answer this, whats your overall goal? are you trying to gain muscle, trying to get toned, lose weight, etc?

[Imam Faiz Kharadeen 3167]

30 minutes ago, Sythan said:

 

Tone up and gain muscle. Despite it not being an initial goal, I've lost weight the past few months regardless, and clearly gained muscle. Lost about 6-7kg.

Kk, to start lets start with warm ups.

 

You should always take at least 20-30mins to warm up before lifting weights, and when i mean warm up i mean you gotta stretch every single muscle group, regardless if you're not hitting it that day. Training upperbody? Make sure you also stretch out your legs and back, etc. Stretching should be basic stretches, like the stuff you've been taught everyday at gym class before you can actually go out and do the fun stuff.

 

Second. I recommend adding another day to your regiment so that your arm/chest day can be pulled apart better. You're not doing enough on your days to actually push that muscle group to exhaustion, to the point where you get sore. I recommend making chest day primarily chest with triceps or shoulders added in. I see you only got bench press on there, which is not even close to doing enough to get your chest pumped, even if you include pushups. Push ups should be used as a way of super setting after a set of bench. Also, I tend to avoid doing bench press entirely, I prefer to do dumbell bench press since you have more range of motions to hitting that chest much more harder. So for monday, you should take out biceps and leave it to primarily chest and either add in triceps or shoulders to that day. Do at least 3 chest exercises so you can hit the diff parts of your chest. If you want to stick to bench press you can, but also add in incline bench press and flies as well. You can add other stuff in there as well for chest, but really incline and flat bench are the most important. Then either do a few tricep exercises, or should exercises, since when you're typically hitting chest you're also hitting your shoulder and triceps along with it. Super setting or drop setting is real good too if you wanna get into the motions of that. Try to find yourself doing heavier weight as well, a weight where you can do a maximum of 8 reps (if you need a spot to hit that 8th rep its fine, very recommended). Lighter weight and more reps isn't that great for muscle building imo, higher weight where you can do a max of 8 reps tends to build muscle better and strength, imo.

 

Your leg day looks good, again try to push for heavier weight and max reps of 8 (or goto failure). Good addition of adding abs with leg day.

 

Shoulder and back day looks good to me. I'd probably cross out the lat pull down wide grip and replace it with like bent rows. The bent row machine is great for hitting back. If you wanna bump up military press too to Arnold's, i'd recommend that. Its harder, but hits shoulders much more harder. Again, do your max of 8 reps.

 

And then i'd add in an arm day. A day where you can focus on biceps and triceps (and anything else you wanted to add in their, maybe forearms or abs again, etc)

 

Any questions good sir?

 

 

[Andustar 4143]

My advice, Super Male Vitality

 

[Imam Faiz Kharadeen 3167]

22 minutes ago, Sythan said:

 

For my friend and I, adding in another day isn't really in the question sadly, in regards to free time between work and other commitments. For chest, which isn't on that spreadsheet but we have been doing are dips, chest presses (machine) and hugging machine. Just last week we swapped to dumbell bench. We have been looking for more things to add to our Chest/arms day since its usually our shortest day. I'm a bit stubborn on sticking to 12, though I'll consider doing 8 at a more heavy weight.

 

As for any questions, any other chest and bicep exercises that you can recommend?

My chest regiment includes...

 

flatbench dumbell press - 5 sets  of either 6-8 reps of my max weight. On my third, fourth, and fifth set I also drop set as well.

incline dumbell press - 3 sets of 6-8 reps of my max weight. All 3 sets i drop set afterwards.

Dips - 3 sets to failure with pushup superset

Cable flies (cable all the way up)- Basically the cable machine doing flies, 3 sets with drop sets

Cable flies (Cables set at the botton) - this hits your lower chest, cuz **** decline

thats my own regiment

 

For arms, i do...

 

Bicep curls, standing dumbell- 3 sets

Hammer curls, standing dumbell - 3 sets

Close grip bicep curl with the EZ bar (usually seated)- 3 sets - and drop sets

 

Skull crusher - 3 sets

Behind the head dumbell extension ( seated. so i put a heavy dumbell up and push it up and down behind my head) - 3 sets

Cable pull down - 3 sets with drop sets

Cable overhead extension - 3 sets with drops sets or super sets

Cable curls - 3 sets

 

 

Thats what i can toss at ya. If you can't add another day to the sched, just offset a day the next week to add arms. So like for example, next wednesday instead of leg day its arm day or something.

 

[BadArtifice 14]

I'm already half gay I should be half hench HEUGH *Muscle spasms intensify*

[Imam Faiz Kharadeen 3167]

14 hours ago, Hero_Prodigy said:

I'm in good shape cardio wise but legit borderline anorex w/ maybe 2 or 3% body fat. How do I gain muscle mass from such a stage?

its hard and near impossible to gain muscle mass if you aint got any meat to work with on your bones. You need to start changing eating habits and eat more often, count your calories and try to reach over what your daily consumption should be. Eat breakfast, lunch, and dinner and make sure you're eating a lot. If you find troubles eating, try meal replacers/weight gainers. A product I recommend is 

 

https://www.optimumnutrition.com/en_US/products/serious-mass

 

Its a great product to help you gain weight, and tastes great too. I took this for a time, and i loved it. Try to gain weight, then start working on lifting weights. Muscle can't just form out of nothing, you need it to work with what you got for it to solidify into something nice.

12 hours ago, ScarletBlood said:

I'm already half gay I should be half hench HEUGH *Muscle spasms intensify*

ENGLISH please, jeeeesus

[Cave_Creature 467]

i've got cake but i have to bump it up into bubble tier.

[Imam Faiz Kharadeen 3167]

Just now, Cave_Creature said:

i've got cake but i have to bump it up into bubble tier.

s-squats............