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Member Photos discussion on My pics, within the Members Section; first pic is of junior year football season so a lil more then a year ago.. and i was about ...


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Old 12-17-2006, 02:07 PM   #1
unc4life
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first pic is of junior year football season so a lil more then a year ago.. and i was about that built til about 5 months ago i started training when i joined the Delayed Entry Program of the Marines. the next TWO pics are of me about a month ago, i went from about 125 to 150 and i hope to be around 170 before i ship out for boot in june

do you guys think its possible


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Old 12-17-2006, 04:34 PM   #2
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Oh for the abs of youth (scratches keg). You are young so you might be able to do it with lots of lifting and tons of eating (but thats a shitload of muscle in six-months from my limited experience), an extra 20lbs of muscle on you would definitly change the way you look.
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Old 12-18-2006, 05:54 AM   #3
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Honestly I would train more for endurance than muscle if I were you. Marine Corps recruit training has hardly any strength building or muscle building aspects to it, its almost all endurance. Almost everyone i know who went through Marine Corps basic including myself lost a large amount of muscle mass while in basic but I got extremely cut. Ask 0311 I would assume he would tell you the same thing.

PS - Good choice on the military brance, Good luck!
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Old 12-18-2006, 08:33 AM   #4
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Sounds like good advice. You can really only optimize one thing at a time. Which means if you go balls to the wall trying to pack on muscle you could find yourself in a shitload of trouble when you hit basic and have shitty oxidative capacity. I don't know anything about corps training in particular, just going by what Flawed (and 0311) have said.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 12-18-2006, 09:04 AM   #5
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If you really want to surpass others and be the shit in basic... youd want to work on run-times, pull-ups, push-ups, and crunches.

Marine Corps PFT (Physical Fitness Test) is the following:

3 Mile Run in under 18 minutes
20 Pull-Ups
100 COMPLETE crunches in 2 minutes


Now you dont have to do that many pull-ups, crunches, or run that fast, those scores are for a perfect PFT, which in the Marine Corps is beneficial in many ways.. such as praise and it puts you on the fast track to a meritorious promotion over the shitbags who suck at physical fitness.

The average teen thinks they should do pullups with palms facing in... not saying you are the average teen, but the best way to go at pull-ups i palms facing out.. at first you may get less than the other way... but once your back gets used to it you will be able to pound them out. Just compare the muscle sizes... your back is HUGE compared to your biceps... also while doing the pullups part of the PFT you can switch grips... best way to go at it is as many as possible with palms facing away from you (using back) and then switch to palms facing you (Biceps). Also when doing the pull-ups, when you come down your arms must straighten completely or they will not count it.

With the crunches... same thing.. the average person does them incorrectly according to Marine Corps standards. While doing a crunch it must be a complete crunch... some DI's make you put your hands on the inner side of your elbows.. some have you put them on your shoulders. Start with back on the ground, raise until your elbows it your knees, lower back down... if your shoulder blades do not hit the ground they will not count it. One of the tricks to making it easier is to bring your knees as close to your ass as possible... less distance for your elbows to travel.

With the run time... I dont have to much advice here... Perfect your breathing pattern, weather its 2 in through the nose, 1 out through the mouth... or opposite... whatever it may be.. just get into a pattern that you feel helps you, breathe with your steps... whatever. Run as hard as you can till you want to puke, and when you want to puke... PUKE... but you better not stop running.

Thats all i got for now, like i said... its alot of endurance exercises.

0311 do you have anything to add?
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Old 12-18-2006, 02:17 PM   #6
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I might have a little something to add ,

Quote:
Originally Posted by Flawed
The average teen thinks they should do pullups with palms facing in... not saying you are the average teen, but the best way to go at pull-ups i palms facing out.. at first you may get less than the other way... but once your back gets used to it you will be able to pound them out. Just compare the muscle sizes... your back is HUGE compared to your biceps... also while doing the pullups part of the PFT you can switch grips... best way to go at it is as many as possible with palms facing away from you (using back) and then switch to palms facing you (Biceps). Also when doing the pull-ups, when you come down your arms must straighten completely or they will not count it.


The grip is actually the difference between chin-ups and pullups. Some people use them interchangeably, but not everyone. A pull-up is a type of chin-up but not vice-versa. Chin-ups are supinated grip (palms facing you) and pull-ups are pronated (palms away). Chin-ups will involve the biceps more (and make them more available). From what material I've found on this, back involvement is about the same for either one provided you start at full-extension and finish with full contraction and retraction of the shoulder blades. Even if you use very strong lats from full extension to power through and use momentum, the grip won't make much difference in how you got that stong back.

It's somewhat like saying I want to lesson the involvement of my tri's during bench in order to get a stronger chest. It just doesn't work that way.

It's just like anything else, at different points in the movement different muslces involved are doing more or less work. A chin-up involves elbow flexion. Your lats canít flex your elbows.You're going to need your biceps and certain muscles of your forearms for that. Trying to make the biceps less involved in a movement which is partly elbow flexion is not going to add emphasis to a muscle which is not involved in elbow flexion. I personally would use the grip which allows for the greatest range of motion or switch it around.

I guarantee though, that no matter what level you are at if you are going for reps and start with a pronated grip youíll be able to pump out a few more by switching to supinated at the end. One way or another wonít necessarily lead to a stronger back but I mostly like to use pull-ups and switch to chins if I need to. But sometimes I switch it up for variety.
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Old 12-18-2006, 02:35 PM   #7
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Cuz I love discussing this stuff I'd like to note that the average male is around 30% stronger in the chin than the pullup. I've heard it said that there is a certain number of reps, like 40 or 50, where the disparity disapears but I've never tried to get there!

The chin-up was the original thing kids were taught in high school gym class but, incidentally, it was the military that more or less "introduced" the pull-up into mainstream exercise. Becuse it more naturally simulates things like climbing over walls and fences.

So, if your just going for numbers, either way that works for you is fine. But if you want something that better prepares you for the real world (and may actually impact your survival) stick with pullups (palms facing away). So after saying all that I'm agreeing with you, Flawed, in a roundabout way .
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Old 12-18-2006, 02:43 PM   #8
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wow good info guys
and yes im in the DEP and theyve taught me those same tricks you guys were saying( lke the crunch tips and pull up)

im glad to see some devil dogs on here.

but yea when it came down to choosing the branch it was a no brainer lol, my dad and step mom are both master guns stil in the corps, and my mom is a former staff sgt.

but yes anyways i do incorporate pull ups and crunchs heavily in my workouts... Il do probaly atleast a 1000 crunchs a day just at my home, and whenever i go to the Y which is about 4 a week il do probaly 50 or so (not all at same time, right now my high is is 17 for that)
I havent done any pull ups sense i broke my collar bone tho, but i am going to the Y tomorro to see what all i can do
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Old 12-18-2006, 06:22 PM   #9
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oh one other trick my senior DI told us once... with the palms out pull-up, train with your hands as wide as possible do you have less distance to the bar... never worked well for it me but i didnt learn that till i was already in basic and it was difficult for me to get used to at first
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Old 12-18-2006, 06:22 PM   #10
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PS - since i didnt say it before... great progress!
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