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#1


Brain Gains

aka FAQs


I want to lose fat and build muscle, get in shape, look hot and become an all round badass. What should I do?
1. Exercise.
2. Eat well. (see below)
3. Drink lots of water. (1.5-3L a day or more.)
4. Get lots of sleep. (7-9 hours.)

Okay so what workout should I follow?
Rippetoe's Starting Strength
Bill Starr's 5x5
StrongLifts 5x5
West Side for Skinny Bastards

I don't have any equipment and I want to lose fat and build muscle. What should I do?
Awesome Free Online Book With Exercises and Routines(don’t be scared ladies this book still applies to you)
Excellent Bodyweight Training Programs, Exercises and Articles
Also See Here for More Bodyweight Fun
Advanced and Badass Bodyweight Training

What should I eat?
Clicky Clicky
More Good Food
Recipes

I only weigh 100 lbs. and I want to get to huge and ripped.
1. Follow one of the programs in "Okay so what program should I follow?"
2. Eat LOTS of food and make you get at least 1 gram of protein per pound of bodyweight.
3. Get plenty of sleep.
4. Eat a slow digesting protein before bed such as casein protein, milk, cottage cheese, eggs or peanut butter.
5. When all else fails go GOMAD. (gallon of milk a day)

I want to get toned/get a six pack. How can I do that?
Doing endless crunches will NOT give you a six pack. To get "toned" you need to build muscle and lose fat. A muscle cannot get "toned." It can either hypertrophy (get bigger) or atrophy (get smaller). When it gets bigger it becomes firmer. This gives you more of the “toned” look. However, you will ONLY get this look when your bodyfat percentage is low enough to see it. So the solution? Follow one of the programs above and get your diet in order.

I’m sore after my first workout. Should I workout again?
Yes. You’re sore because your body isn’t used to exercise yet. It will go away after a few workouts. Make sure when you do resistance training to give yourself 1-2 rest days between sessions.

I've been lifting for awhile. What program can I follow?
How To Design A Damn Good Program (for strength, muscle gain or fat loss)
The Training Strategy Handbook
Big List of Routines

What about cardio?
Cardio is great. So get off your lazy ass and move! Benefits include improved heart health, improved metabolism, fat burning and reduced stress levels. Some suggestions: running, skipping, biking, swimming, football, basketball, hockey, baseball, martial arts and boxing.

I want to run. Where do I start?
Running Workouts
Couch-to-5k Plan

What's HIIT? Is it good for fat loss?
HIIT Info and Sample Workouts
More Good HIIT Info

What do you guys think about P90X?
Most of the regulars here aren’t huge fans and would recommend a different program instead. However, some of us have had good experience with it. P90X is not good for size or strength but it is good for fat loss.

More Great Resources:
Beginners FAQ
Bodybuilding.com -- great articles, programs, exercise guides and videos
Crossfit -- good strength and conditioning
Dragon Door -- good info on strength, bodyweight and combat skills
EXRX -- directory of exercises with instructions
Fitday -- an easy free site that lets you track what you eat
Gymnastic Bodies: The Science of Gymnastic Strength Training
Rosstraining -- good strength and conditioning site
T-Nation -- tons of good info here


Dreadnought's Named Workouts

Change them however you want, the warmups, cooldowns, and recommended weight are all what I personally did/do. Feel free to do what works for you and suits your needs.

Utter Frustration (Legs)
Utter Frustration - Leggies
WARMUP
Dynamic stretch legs

MAIN EFFORT
1) 5 rounds of:

6x Box jumps (medium to high)
6x Front squat @ 185lbs (last two rounds @ 155lbs)
12x Jumping side lunge (6x each leg)


2) 3 rounds of:

25m Forward lunge w/ 50lb barbell
25m Backward lunge w/ 50 lb barbell
8x Goblet squat w/ 90lb dumbbell
10x Jumping lunges w/ 50 lb dumbbell


COOLDOWN
Foam roll
Static stretch


The Ghar (leg endurance)
The Ghar - Leg endurance
Warmup
-Dynamic stretch legs

Main effort
1) 10, 9, 8 etc. to 1 reps of:
- Front squat
- Rear lunge
- Single leg deadlift
- Box jumps (no weight)


Cooldown
-Foam roll
-Static stretch


Eccentricity (leg strength)
Eccentricity - Legs max strength
Warmup
-Dynamic stretch lower body
-Foam roll legs

Main effort
1) Back squat max
In 3-5 sets, work up to 1RM

2) Front squat max
In 3-5 sets, work up to 1RM

3) Back squat
3x5 at whatever weight you can do 5 reps at

4) Front squat
3x5 at whatever weight you can do 5 reps at

Cooldown
-Foam roll
-Dynamic stretch


True Anomaly (upper body pull strength)
True Anomaly - Upper body pull max strength
Warmup
-3x10 EHC @ 15#
-Shoulder mobility
-Dynamic stretching lower body

Main effort
1) Deadlift max
In 3-5 sets, work up to 1RM

2) Weighted pullup max
In 3-5 sets, work up to 1RM (chin must clear bar)

3) Deadlift
3x5 approximately 70-75% of 1RM, reset after each rep, no bouncing

4) Weighted pullup
3x5 approximately 50% of 1RM, full extension


Arthropod (back)
Arthropod - Back/pull
Warmup
-3x10 EHC @ 15#
-Shoulder mobility
-10x TIY on TRX

MAIN EFFORT
5 rounds of:
- 500m row
- 10 deadlift @ 60% 1RM
- 10 weighted pullups @ 12kg
- 15 KB swings @ 20kg
- 10 bentover rows @ 135#
3-5 minute rest


Secondary effort
-Rest 10 minutes, then
-5k row, less than 23 mins


Kiss the Manifold (leg endurance)
Kiss the Manifold - Leg endurance
Warmup: Foam roll, movement prep

Main effort
1) Back squat
135x10 warmup
3x5-8 @ 75%

2) 3 rounds of Squat complex @ 95-115lbs
- Step-ups (6 each leg)
- Lunges (6 each leg)
- Side-to-sides (6 each leg)
- Back squats (6)
- Bodyweight jumping squats (6)

2) 5 rounds:
20x36" box jumps
10xRDL's @ 135lbs

Secondary effort
-Jacob's ladder
-5x100ft sprints, avg. 120ft/min pace


Bottom Heavy (leg endurance/VO2 max)
Bottom Heavy - Leg endurance/VO2 max
Warmup: Movement prep/dynamic stretching

Main effort
4 rounds of:
- 2x hill sprints (Medium hill, back to back)
- 30 step ups @ 50# (15 each leg)
- 10 RDL @ 135#
- 1:00 rest

Secondary effort
1 mile run on balls of feet

Cooldown: Stretch & foam roll lower body and back


Jump Sticks (leg power/endurance)
Jump Sticks - Leg power/endurance
Warmup
Movement prep/dynamic stretching

Main Effort
3 rounds of:
- 500m row
- 95x10 Jumping squats
- 95x10 Jumping lunges
- 95x10 Walking lunges
- 95x10 Good mornings

Secondary Effort
1) Jacob's Ladder
10x100ft at no less than 120 ft/min

2) Or
10x200m sprints at 6:00 min/mile pace
Quote by EpiExplorer
I swear this guy in particular writes for the telegraph or some shit.

Quote by Fat Lard
My name can actually be traced back to as early as the 1990s, it means "fuck off data miner"
#3
rich piana and kali muscle are both 100% natural

edit:

second
Quote by jrcsgtpeppers
There shall be a stop to this madness. The battle is not over. My tasty licks aren't going anywhere.

Quote by The_Blode
^ I've just realised if you say Simple Plan's 2011 effort "Get Your Heart On!" really fast in a Southern American accent, it sounds gross. . .like sexual gross!

Quote by Necroheadbanger
Hello.
I'm looking for professional bongo-ists and triangle-ists to make a Progressive Technical Brutal Death Metal band
(will be called AxOxJxLxAxIxVxXxUxWxZxQxUxRxWxGxJxSxAxLxKxMxNxHxUxGxAxAxWxVxCxBxZxVx)
(Don't even ask what it means)


https://soundcloud.com/95dank



#4
Stickied to promote a healthy lifestyle.
Quote by EpiExplorer
I swear this guy in particular writes for the telegraph or some shit.

Quote by Fat Lard
My name can actually be traced back to as early as the 1990s, it means "fuck off data miner"
#6
Quote by chrismendiola
#reps4jesus


#curls4thegurls
Quote by jrcsgtpeppers
There shall be a stop to this madness. The battle is not over. My tasty licks aren't going anywhere.

Quote by The_Blode
^ I've just realised if you say Simple Plan's 2011 effort "Get Your Heart On!" really fast in a Southern American accent, it sounds gross. . .like sexual gross!

Quote by Necroheadbanger
Hello.
I'm looking for professional bongo-ists and triangle-ists to make a Progressive Technical Brutal Death Metal band
(will be called AxOxJxLxAxIxVxXxUxWxZxQxUxRxWxGxJxSxAxLxKxMxNxHxUxGxAxAxWxVxCxBxZxVx)
(Don't even ask what it means)


https://soundcloud.com/95dank



#7


get on my page puta

Quote by Pastafarian96
I an evety characyer in this story
Last edited by M00NAGEDAYDREAM at Oct 20, 2016,
#8
I had this thread hidden.
There's nothing left here to be saved
Just barreling dogs and barking trains
Another year lost to the blue line
#11
Quote by Joshua Garcia
I had this thread hidden.


no bi-fus no waifus :3
Quote by EpiExplorer
I swear this guy in particular writes for the telegraph or some shit.

Quote by Fat Lard
My name can actually be traced back to as early as the 1990s, it means "fuck off data miner"
#13
Quote by ErikLensherr
no bi-fus no waifus :3
You clearly don't know enough about waifus.
There's nothing left here to be saved
Just barreling dogs and barking trains
Another year lost to the blue line
#14



Quote by jrcsgtpeppers
There shall be a stop to this madness. The battle is not over. My tasty licks aren't going anywhere.

Quote by The_Blode
^ I've just realised if you say Simple Plan's 2011 effort "Get Your Heart On!" really fast in a Southern American accent, it sounds gross. . .like sexual gross!

Quote by Necroheadbanger
Hello.
I'm looking for professional bongo-ists and triangle-ists to make a Progressive Technical Brutal Death Metal band
(will be called AxOxJxLxAxIxVxXxUxWxZxQxUxRxWxGxJxSxAxLxKxMxNxHxUxGxAxAxWxVxCxBxZxVx)
(Don't even ask what it means)


https://soundcloud.com/95dank



#16
Quote by chrismendiola
More like #IfYouRuckYou'reACuck
How dare you. Where's Dread he might have a thought about that?


"Every day I wonder how many things I am dead wrong about."
#17
I don't give a shit how do unsticky this
WHAT A
HORRIBLE
NIGHT TO
HAVE A
CURSE.
#18
Quote by seanlang01
How dare you. Where's Dread he might have a thought about that?

Probably bawwing because he's being cucked lmao
Free Ali
#19
I assume Dread's tearing through ISIS skinnyfats in Mosul or w/e.
Quote by EpiExplorer
I swear this guy in particular writes for the telegraph or some shit.

Quote by Fat Lard
My name can actually be traced back to as early as the 1990s, it means "fuck off data miner"
#20
Quote by ErikLensherr
I assume Dread's tearing through ISIS skinnyfats in Mosul or w/e.

What's a muzzle?



I definitely just triggered the fuck out of seanlang01.
Free Ali
Last edited by chrismendiola at Oct 20, 2016,
#22
Quote by TheChaz
#curlsforthegirls
#glutesforthesloots


#asstothegrass
#squats4thethots
#norowsnohos
Quote by jrcsgtpeppers
There shall be a stop to this madness. The battle is not over. My tasty licks aren't going anywhere.

Quote by The_Blode
^ I've just realised if you say Simple Plan's 2011 effort "Get Your Heart On!" really fast in a Southern American accent, it sounds gross. . .like sexual gross!

Quote by Necroheadbanger
Hello.
I'm looking for professional bongo-ists and triangle-ists to make a Progressive Technical Brutal Death Metal band
(will be called AxOxJxLxAxIxVxXxUxWxZxQxUxRxWxGxJxSxAxLxKxMxNxHxUxGxAxAxWxVxCxBxZxVx)
(Don't even ask what it means)


https://soundcloud.com/95dank



#24
Quote by chrismendiola
Bi myself a steak dinner
Tri and stop me


deads for some head
planks for the skanks
core for the whores
hyperextensions for the questionable intentions
Re-rack your weights to go on dates
Delts to make the pussy melt
Defined obliques to clap dem cheeks
Triceps extensions to create sexual tension
Pec flies to get between her thighs
Clean and jerk will make her work
When the abs are toned she'll examine your bone
Quote by jrcsgtpeppers
There shall be a stop to this madness. The battle is not over. My tasty licks aren't going anywhere.

Quote by The_Blode
^ I've just realised if you say Simple Plan's 2011 effort "Get Your Heart On!" really fast in a Southern American accent, it sounds gross. . .like sexual gross!

Quote by Necroheadbanger
Hello.
I'm looking for professional bongo-ists and triangle-ists to make a Progressive Technical Brutal Death Metal band
(will be called AxOxJxLxAxIxVxXxUxWxZxQxUxRxWxGxJxSxAxLxKxMxNxHxUxGxAxAxWxVxCxBxZxVx)
(Don't even ask what it means)


https://soundcloud.com/95dank



#25
#lungesfortheclunges
#pecdecktogetyourpeckerwet
#skullcrushersforthepantygushers


what's this thread about again
Quote by EpiExplorer
I swear this guy in particular writes for the telegraph or some shit.

Quote by Fat Lard
My name can actually be traced back to as early as the 1990s, it means "fuck off data miner"
#27
ErikLensherr

#Pullupsforthehookups
Quote by jrcsgtpeppers
There shall be a stop to this madness. The battle is not over. My tasty licks aren't going anywhere.

Quote by The_Blode
^ I've just realised if you say Simple Plan's 2011 effort "Get Your Heart On!" really fast in a Southern American accent, it sounds gross. . .like sexual gross!

Quote by Necroheadbanger
Hello.
I'm looking for professional bongo-ists and triangle-ists to make a Progressive Technical Brutal Death Metal band
(will be called AxOxJxLxAxIxVxXxUxWxZxQxUxRxWxGxJxSxAxLxKxMxNxHxUxGxAxAxWxVxCxBxZxVx)
(Don't even ask what it means)


https://soundcloud.com/95dank



#29
more like BrianGains ?
Quote by EpiExplorer
I swear this guy in particular writes for the telegraph or some shit.

Quote by Fat Lard
My name can actually be traced back to as early as the 1990s, it means "fuck off data miner"
#30
new athlean-x video on point

Quote by jrcsgtpeppers
There shall be a stop to this madness. The battle is not over. My tasty licks aren't going anywhere.

Quote by The_Blode
^ I've just realised if you say Simple Plan's 2011 effort "Get Your Heart On!" really fast in a Southern American accent, it sounds gross. . .like sexual gross!

Quote by Necroheadbanger
Hello.
I'm looking for professional bongo-ists and triangle-ists to make a Progressive Technical Brutal Death Metal band
(will be called AxOxJxLxAxIxVxXxUxWxZxQxUxRxWxGxJxSxAxLxKxMxNxHxUxGxAxAxWxVxCxBxZxVx)
(Don't even ask what it means)


https://soundcloud.com/95dank



#32
My nerd workout involves lugging a bunch of books around everywhere all day but hey I think it's working
cat
#33
Quote by slipknot5678
I'm gonna do this.

I hate weakness so I'm gonna kill the weakness in myself ?

Hop aboard the gain train, bro, glad to have you on.
Free Ali
#34
This fucking thread is so disappointing so far.

I'm taking a week off at least after hundreds of miles of hiking, and then it's glamour muscles time for the first time many months.

My God, it's full of stars!
#35
Oh, word, here's my workout from today.

95 sets of 50 reps of Dreadnoughts
3x10 Dreadlifts @ 565
4x10 Overdread press
Free Ali
#37
Can you not have this stickied please

longing rusted furnace daybreak seventeen benign nine homecoming one freight car

bring back UG classic
#38
Thank
There's nothing left here to be saved
Just barreling dogs and barking trains
Another year lost to the blue line