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  1. 12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many
  2. Continuing on with the momentum from the last challenge, this one is going to be similar. Setting goals for the entire challenge is working better for me than setting weekly goals. Karate training: Kata and stances - 12 times The kicking training has been working well and I am going to try and apply it to my kata and stance work. For these to count, I have to do at least five katas that day or 10 minutes of focused stance training. Kettlebells and kicks: 700 swings / 200 side thrust kicks The kettlebell swing has become a staple in my training and the s
  3. Hiya there, I've been browsing this forum for some time now and am amazed to find so many fellow nerds like me, and, I finally feel ready to tell you about my goals. I wish to gain muscle weight, abs and be strong in general. I also wish to increase my stamina. Right now, I can hardly run for a kilometre at a stretch. As a student, I don't get much time to hit the gym or a good diet (the college provided food is really, REALLY BAD). I have put on belly weight though, to shed which, I've taken to running for the past 4 weeks (daily 1.5 km). What can be a good plan to gain muscle wei
  4. OMG I just attempted the Beginner Body Weight Workout for the first time!! and can I just say... It kind of kicked my ass!! But this is definitely woot worthy for me because I was sitting here on the sofa just checking some emails and suddenly a nerd fitness email popped up that said : YOUR FIRST QUEST: Complete your first strength training workout! And, tbh, I wasn't really feeling it. . . Buuuuut then I did it anyway! I only completed one circuit (I couldn't do it three times) but I am still going to congratulate myself on giving
  5. I'm looking to add some lean muscle mass (hopefully replacing some fat in the process) and boosting size a little. I'm a fairly large guy –just under 6' and (currently) about 185#. What'd I'd like is a more defined, cut look along with a bit more size in the arms and chest. My question is how much of this can be achieved through bodyweight exercise? I have some dumbbells, and a pull-up bar. I do kickboxing fitness classes 3x week and have an 80# heavy bag at home for solo workouts too.
  6. Help Wanted: I am attempting to build an exercise routine. ---It will be for building muscle and gaining the lean and firm body I desire ---I would also like it to be something to assist me in my mental recovery. My preferred exercises are Yoga, Pilates, Bodyweight Training, and Weight Lifting. My resources are all at home. I do not have a gym membership nor money for equipment. I desire a progressive workout routine that starts at the bottom and works its way up. I am building this workout Routine in Googe Spread Sheets. A link will be provided down below
  7. This is going to be part 1 of a multi-part series of challenges as I seek to become Superdad! I am already a dad with a 7 year old daughter and 4 year old son. We also have another son on the way, due at the end of August. Whenever I talk to friends who are about to have their first kid, I tell the dad to get in the best shape of his life before the kid comes because afterwards, he will get no sleep and the better shape you're in, the less sleep you'll need. I have no idea if that's scientifically true or not, but it's a good motivator for me to get in the best shape of my life by the end o
  8. I am asking this question because I have no access to a gym whatsoever out here in the country (Not within a 50 miles at least). The maximum weight I have in my house is a 30 Pound Dumbbell and since I do not have access to a gym I want to know exactly what I would do to increase mass and strength off of the limited amount of weight I have if i even can. Thanks in advance
  9. Greetings, Assassins! After 3 successful challenges as a visiting Ranger, I have decided to officially jump guilds and join you all here! I figured that if I want to fit in, have everyone like me, and always be happy, I'd better to turn to Lego for some instructions. As I said, my last 3 challenges have been pretty successful, so I want to keep the momentum going. I've built some good habits and found a workout routine that works for me, so I want to stick with those. For this challenge, I'll be adding some goals to accentuate what I've already accomplished as well as build some more a
  10. Okay, I thought I knew a fair bit about nutrition, and then I came to ask myself the title of this post: can you lose fat while gaining muscle? First, you have to have a calorie excess (protein) to build muscle, right? But to lose weight, you need to run at a deficit. So you can't do both at once? Does this mean that if you're doing strength training while trying to lose fat (running at a calorie deficit, eating good quality meals and protein), that you're just maintaining the strength and size of the muscles? If you want to get stronger, can you strengthen muscles without growing their
  11. Hi, guys! Hope the weekend is treating you all well! I have a question: How do you know how much you're supposed to weight? I'm 5'7". In high school I weighed about 185 lbs, and I was fairly fit. Not built, just fit. Right now I'm 26, same height, and last time I weighed myself I was 207 (down from 215 woohoo!). How do I know how much I'm supposed to weigh? I'm also interested in building my upper body muscle (or I guess everywhere on my body), and I know muscle weighs more than fat. Tips? Also, I'm doing the beginner's body weight workout. Is this a good step in the right direction if
  12. Hey fellow recruits! I started working out a little later in life than everyone else. I turned 35 and wanted to finally look like I had a grown-up body. After a successful "Biggest Gainer" competition at my gym (where you compete to gain the most lean body mass) and plenty of hard work after that, I went from 168 pounds to 206 in the height of my gaining phase. Now I'm looking for the next bit of motivation. Hopefully this community can keep me accountable to my next set of goals. Main Quest: Look better naked Get down to 13% body fat. I'm running about 17% according to the m
  13. Hi everyone! My lower back is bruised, I'm 99% sure it's because of an intensive plank workout I did yesterday (pushing my arms forwards as much as possible) which made me work that area quite intensively, I did 4 sets of 30 seconds with 1 minute breaks between sets. This morning my back was hurting, when I looked in the mirror I had dark bruises all the way down my lower back on both sides. I found this quite worrying, so I have a few questions: -Is this normal? I assume that it just means I worked too intensively which I'm not too worried about since it's the first time it's happened i
  14. Nerds! I feel like I've found my people. This is my first post and my first challenge - of hopefully many. Backstory I used to be a fit guy but for the last few years, I've struggled to find that fire. I'm plumper and softer than I've ever been. And depressed. So I signed up for a year-long coaching program to help motivate me. This coaching program has some great things to it, but I feel like I need an online community to keep me accountable or to just share my struggles and completed levels. My First Challenge 1. Lift weights at least 2 times a week. My coach has written up an
  15. 5'11 (1.8 metres) 150lbs (68kg) I currently have a 3 months gym membership and after the 3 months the membership expires and I want to get fit before May. My week goes like this: Monday: basketball training (2 hours) Tuesday: Gym (weights) Wednesday: rest Thursday: Gym (weights) Friday: basketball training (2 hours) Saturday: Gym (weights) Sunday: Rest My workout plan for the gym is a full body workout: Legs - 2 sets each Leg press Calve raises Leg curl Chest 2 sets each Smith press Dumbbell press Dumbbell fly Shoulders 2 sets each Lat pull down Dumbbell incline press Lat
  16. So for the last two years, my focus hasn't been specifically on "weight loss", but on general fitness, strength, endurance, diet and exercise, with the faith that the excess flabby-weight would eventually fall off. And even if it didn't, my sturdy mesomorph body type can do just fine below that nice layer of insulation, even if it jiggles more than I want it to. But for the next... four and a half months, approximately, my goal IS weight loss. Very, very specifically, weight loss. In October, I will be arriving in Vegas, at Ellismania 10, as a contestant in the co-main event, the Bigge
  17. Hi friends! I'm looking for an online sidekick (or multiple sidekicks)! I would love to just chat, encourage, and keep each other accountable. I'm new to the forum, but a longtime Nerd Fitness fan. Here's some stuff about me: 20 Years Old College StudentMarvel Comics fan (been reading them since I was 6 years old!) Some Other Things I Love: Doctor Who, Star Wars, Lord of the Rings, Firefly, Sherlock, and DisneyHobbies: Musical Theatre, animation, and cooking. I know, I'm weird. My fitness goals/info: I'm trying to gain muscle and stamina. Losing weight isn't a huge need for me - I'm a
  18. Such a newbie at gaining muscle, so I'm not even sure if my question will make sense. I hear people on the board talk about bulking and losing, and I really didn't even pay much attention. I lost the weight I wanted, and then basically worked at maintaining. Over Christmas I gained a little fluff, that I am working on losing this challenge. My goals are to get stronger and healthy. My short term quantifiable goal is to be able to do 5 (each side) Turkish Get Ups with 35# and 100 44# KB one handed swings in 5 minute. Right now I am working on 30# TGUs and two handed 44# KB swings, so I need to
  19. Hey everyone, I'm new to the forum and wanted to introduce myself. This past year I got back into fitness, working out, and eating clean. In Jan 2014, I lost 20lbs in 90 days (pic below) and gained significant muscle and strength through P90X3, supplementing with a little running here and there. Happy to be a part of the community and look forward to offering my two cents! Jason jfrofitness.com
  20. Ok, so off the bat I want to tell everyone that I strength train for weight loss. I hate cardio, hate it with such an intense passion I probably could melt the treadmills if I focused hard enough on them when IM in the gym. Anyway, my question involves the eat more/gain more proposal behind muscle growth. I know powerlifters and bodybuilders feed their faces almost constantly in order to build those super ginormous muscles (on top of heavy weight lifting), but my question is what about those of us who want strength while losing weight? Does eating more simply increase muscle SIZE (ie the appea
  21. I was just wondering if anyone knew anything about the effects of alcohol on weight and muscle building? Will it cause weight gain (fat) or affect my muscle building if I drink? To what degree? Say, how about a glass of wine 4x a week?
  22. Good morning, good afternoon and good evening everyone. As I'm new here I figure I'll give a very brief background of my physical activity history. Birth-2013: Any physical activity was virtually non-existent. I hate to single somebody out because of their weight, but in 2012 I began dating somebody who was incredibly "out of shape", and sufficed to say she brought me down with her. But this isn't a complaint, prior to 2012 I was your average guy that didn't exercise very often, when my year-long relationship ended in 2013 I had gained 3 stone, I was unhappy with my body and it was exactly the
  23. So, the new semester of school is starting at my college, and I'm looking to be in the gym more this semester. My plan so far is: Monday: Yoga in the morning, then swim laps in the evening Tuesday: Weight lifting in the morning, then rock climbing in the evening. Wednesday: Yoga in the morning, then swim laps in the evening Thursday: Weight lifting int he morning. Nothing else planned. Friday: Yoga at noon, rock climbing in the evening. Saturday and Sunday are mostly off days/free days. Will this be conducive to building muscle and getting my body toned and strong? Is there anything t
  24. I'm 5'1 and 150lbs, I want to loose weight & Pack on muscle. If I start the doing the beginner bodyweight workout every other day and clean up my diet, how long will it take for me to up my level and do the advanced bodyweight workout.
  25. ã¿ã‚“ãªã•ã‚“ã€ã“ã‚“ã«ã¡ã¯ï¼ I'm a 28 year old mom of two who's still carrying around that baby weight, hovering right around 160 pounds with little to no muscle strength. We live in Japan right now, the land of effortlessly thin people, and after the third person in two weeks asked me if I'm pregnant (and rubbed my stomach!!), I decided to jump back on the wagon. I was heading to all the normal websites, full of hot jocks with the bodies of the Schwarzenegger, when I randomly decided to search for body weight exercises. And fate did arrange for us to meet. Nerd Fitness was one of my top
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