Fuck-me-lines and libido boosting workouts.

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harmonic169

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Hey all, long time no see! No worries if you don't remember me, it's been an age since I posted last. :P I wanted to get your opinion/knowledge on something.

First off, fuck-me-lines: What muscle group are they a part of and; aside from cutting down to 5% body fat, what is the best way to enhance them?

Secondly: I found this page out on the interwebs Strength Training to be a Brute in Bed and I wanted your opinions on the information it offers. Also, I've only got a set of dumbbells and a weight bench, so doing things like Lat-Pulldowns etc. are not so feasible, any suggestions on how to replace what I can't do with what I can?

As always thanks for taking the time out to have a look, any insight you can offer would be appreciated!

-Harm-
 
Fuck me lines? Are you talking the V's? the lines above your hips that lead to your pubes? This may be from genitics and bone structure. I have just dropped close to 20 lbs. I had them before my pre-contest diet and most of my body has become way more defined but those look the same other than more visable veins there. Certain races bodyfat placement is different as well. I'm a black guy and a lot of the guys who compete say its noticable that minorities place bodyfat in there lower body and upper/abdominal area for whites.

You got a bench and DB's? I was just like that for about a year and a half. Legs,glutes,hips,core can all be hit with DB's. Roman deadlift, woodchoopers, DB snatch(one of my fav lifts),etc. the list goes on forever. I can't see the link but I know its from bodybuilding.com and I have read it before. You can modify some move to use DB's. But still make sure your hitting each muscle group. If you want to attack the lifts that give "brute strength" you might want to consider a full body routine.
 
Thanks for your input 'hammer. :) I'll definitely be taking your advice. Sadly at the moment, and at 39% body fat I need to focus more on weight loss in hopes of getting my libido back than on massive gains. I'll be hitting up a little bit of everything; Yoga for flexibility, Pilates for core strength (Better thrusting, hoorah!), HIIT for fat loss and [words=http://fleshlight.sjv.io/c/348327/302851/4702]stamina[/words] and of course weights in hopes of maintaining what muscle mass I already have. I read it out on some forum or another that compound lifts are best for revving up the libido, boosting T production and fat loss; does that sound accurate to you?

Also: Yes, by fuck-me-lines I was referring the V just inside the hips; nearest I can tell it's the Sartorius muscle but that seems like it'd be a difficult muscle to exercise. Iunno, I guess the only way to find out is to start working out and see where it takes me. :)

Finally, being new to all this I've read a boat load of confusing information (Most of it at T-Nation, which is -great- for having too much info) so does mixing up Compound and Isolation exercises in super sets with 40-50 sets per session sound about right? I was planning on doing that twice a week, once for upper body and once for lower body?

Gah, so much to know yet I don't know enough to know what questions to ask! :P Anyway, thanks for the insight.
 
Full body movement raises T levels. another wives tales that won't die. Here's a fact from doctors when your T level rise from a workout they drop for about two days than return to normal and when they do raise its nothing crazy its just a little more than before.

T-Nation is my fav muscle site. no BS like other sites, straight facts. 40-50 sets is ALOT. Intensity is the goal not how much your doing. Find somewhere in the middle of high volume and intensity.

Check out my progress thread in my sig. I will post my lifts I just got done doing. And if you got anymore question ask on there. I love helping others.
 
If you got a spare $20-$30 hangin' around this is one damn good investment. Not only does it have good info, advice & routines but it gives you a solid enough appreciation of the whole concept of calisthenics that you can create your own gut-bustin' workouts.
I've got a bunch of stuff from Jerry Robinson and still use it to this day.

http://www.home-gym.com/wewobyjero.html
 
Forgot to say, To get those V's, you can not train them but some exercise can pornouce them some more. deadlifts and movements that require ton of core power will give you the muscle in you core you want. So many people crunch till there blue in the face and there core never changes.

39 percent BF, At least you on the right road. I know plenty of people who wait till its too late and have ton of health problems. In a few months from now you'll look back and say "Man, I have changed a lot"

Diet is the key. You can destroy yourself but with a bad diet you will get nothing from it. You look how you eat, eat crappy,look crappy, eat good, fell good, look good.

In case I forget to say it in my last thread check out progress thread. I will track my workouts in there and ask questions there if you need some more advice.
 
Maxa, Hammer, thanks again for your respective insights!

Hammer, I appreciate your honesty. In truth, being both inexperienced and uneducated I can't quite tell the wives tales from the truth yet; I kind of have the mindset of "Why would advertising lie to me!?" Here's another myth that perhaps you can dispel: Compound exercises build "functional" strength. Here's the preface to that, I'll be on an 1,800 kcal a day diet; this has worked well for me in the past, but being at a deficit I know that I won't be gaining any muscle mass but I've never heard a mention of strength. I realize that by simply performing the exercises I'll get "stronger" as a result of being more physically and neurologically efficient at performing them but I guess my questions this time are these:

Do compound exercises really build more "functional" strength than isolation exercises? (In this case I'm supposing functional to mean useful in daily tasks; lifting x, moving y, carrying z, etc.)
Is it possible to increase my genuine strength while on a calorie deficit type diet or is the more logical conclusion that (More calories)+(Strength Training)=More muscle=More strength?

And yes, I will be looking into your routines. I make no promises on being able to complete any of the exercises that you do, but if I find them too challenging I'll hit you up and maybe you can help me work out a different plan of attack. :)

Maxa, thank you for the book suggestions! Calisthenics has always fascinated me, especially when you see ripped yoga, pilates and Tai Chi instructors who may never have lifted a dumbbell in their life. Sadly I'm more than rather broke at the moment so I'll have to look them up the next time I'm at my library. I'm sure that they'll be an interesting read regardless of my goals. Unfortunately for the lactic training and VO2 max while I understand the concept intellectually I'm still at the phase where putting one foot in front of the other can be a challenge when it comes to actual exercise. Let me get my training wheels off first, then I'll jump the shark pit. ;)

Anyhow guys, thanks again for the input and insight! I'm not sure I'd know where to start if it wasn't for helpful individuals like yourselves.

-Harm-
 
1800 CALORIES A DAY !?! Yes, that will put you at quite a deficit if you're actually working and working hard. If you haven't heard it already; make damn sure your protein needs are being fully met or your body'll start ingesting itself. Also, at that calorie level you'll be apt to run deficient in some pretty crucial trace minerals not to mention just plain old vitamins; a good (GOOD) multi-supplement will help keep your energy and health in the right place. Raw foods; fresh fruits and veggies and sprouts of any kind will help provide many essential enzymes that you need to digest and assimilate your meals as best you can.

Compound exercises do, in fact, build more functional strength but they also put you at higher risk for injuries, especially of your joints- knees in particular if you're overweight and unaccustomed to exercise. The reason being, isolation does just that- isolates not just one muscle or muscle group- but it also isolates your motion to one fixed plane, lessening the use of secondary muscles and stabilizing muscles when performing a primary movement.

(Think of bench presses on a machine: primarily a pectoral exercise; triceps, front deltoids are secondary movers and your rotator cuff and forearm muscles come in to maintain grip and stability. Now think of doing "four-clock-pushups": think of your arms and legs as the hands of four clocks, within their respective ranges of motion you can put your hands and feet all over the map and, as long as you maintain balance, you are working...well... the technical term is "shitloads" of muscles from, again, shitloads of directions. Much more effective at building overall functional strength for real-world situations.)
 
yes compound moves help with everyday life stuff. some people have routines to mimic what they do for a sport or just a mother looking to be stronger to hold a newborn and stuff of that nature. 1800 calories? What are you eating.You don't want to lose any muscle, muscle keeps that metabolism burning.

I'm currently a 155, I was 175 before pre contest diet. I'm stronger now than I was at that weight so it more than possible. The foods you take in are the biggest factor if you will get stronger or not, get lean or not. You really want to preserve that muscle tissue. You will lose some in the process of dieting but you goal should be to keep as much as possible with a clean diet.
 
What's so bad about 1,800kcal a day? I've done it before and didn't feel like I was starving myself, plus I lost about 2.5lbs a week. Remember also that right now I'm at risk for diabetes, heart disease, stroke, cancer, the list goes on. I know I'll lose some muscle mass, but from what I understand so long as I lift heavy and get plenty of good protein I should be able to mitigate those loses some. I should be aiming at about a third of my total caloric intake being from protein, yes? So that'd be about 150g of protein a day, or about .86g/lb of my goal weight (~174lbs.) Does that sound reasonable?

Also from what I'm hearing I should focus on isolation and body weight exercises for a while until I get my body up to par then start slowly working in compound exercises? Obviously tearing a(n) X would decidedly hamper my weight loss. :P

For what it might be worth I'm 25, 6' 1", 239lbs, 39%bf. My goal is simply to get down to around 10% body fat, which as I understand is going to take a while no matter how I cut it.
 
Sometime when I hear people say amount a calories it scares me. But you seem to know your information. 239 lbs. eating 1800, Should attemp to land in the 10-20 times your bodyweight for your calorie intake.

You can do iso work if you want to. You can do both into a program. But form is key when getting into fullbody stuff. Make shore you know what your doing from start to finish in each movement. I've seen plenty of guys get hurt with there wacky form.
 
Well, in the little bit of research I've done in the past hour or so going to USANA.COM will get you the most highly rated multi supplement in the USA. But that shit looks outright expensive; $100.00 + per month. BUT, for about two bucks a month https://www.consumerlab.com/results/Review.asp?reviewid=multivitamins will get you some of the most comprehensive testing and comparison information you could ever find. Google multivitamin comparison/rating/review and just wade through the info.

And while you might be riding the old Google train look up the terms LSD-Long Slow Distance & IT- Interval Training, each with VO2 MAX- Maximum Volume of Oxygen2 (i f you haven't already, of course) to get some good info on how to optimize bodyfat loss while maximizing muscle retention.

harmonic169;379215 said:
Oh, and Maxa, these are my preferred vitamins, though I'm not taking them right at the moment, what's your opinion on them, do you know any better alternatives?
Click to expand...
 
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harmonic169;379093 said:
Also, I've only got a set of dumbbells and a weight bench, so doing things like Lat-Pulldowns etc. are not so feasible, any suggestions on how to replace what I can't do with what I can?

As always thanks for taking the time out to have a look, any insight you can offer would be appreciated!

-Harm-
Click to expand...
Pullups replace latpulldown.
 
I don't want to derail where this thread is going but ...

At 39% body fat, you really have far, far more important things to be worrying about than core definition. Lift plenty of heavy weight, doing plenty HIIT, sprints, etc. Sort out your diet, which must be very bad considering your bf%. I don't want to sound harsh but talking about core definition of the kind you are is like talking about how you'll spend a million dollars when you've just started earning. There is a long way to go. Its totally doable though.

Be much more active and eat less, eat cleaner, less processed foods, more meat, less grains. I've posted this before but it still stands. From the crossfit website ...

"World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman "
 
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