- drinking and lifting
- getting shot in the chest while wearing a suit of armor comprised of naught but care tires
- sundry other shit.
Here's the Chestbrah pic I detailed. Don't be either of thses guys.
"It’s no secret that there’s a correlation between poverty and obesity. We’re living in the supposedly richest nation in the world (thanks to a glorious legacy of slavery and property theft), where the majority of the people are either poor, or hopelessly debt-riddled and overtaxed middle class. The majority of Americans don’t have enough money relative to the quality of life we’re expect to maintain for our families, and at best rely on consumer debt to survive, and at worst criminal activities that may land us in jail. Many of us live or work in areas where we don’t have access to affordable healthy food. We may not have the time or money or energy or desire to work out or cook healthy meals at home when they’re already working 2 or more jobs to barely get by. Most of us don’t have adequate healthcare. Most of us don’t have gyms in our office buildings (my building even discourages us from using the stairs), can’t afford or don’t have access to a public gym, and may not live in areas where it’s safe to go jogging at night, or for our children to get exercise by playing outside. We’re encouraged to self-medicate our exhaustion and misery with booze, cigarettes, television, video games, internet, and processed food that is literally chemically engineered the hit the pleasure centers of our brains like narcotic drugs, driving the urge to eat more (a hence, buy more). This narcotic food is cheap, even cheaper if you go for the 64 oz. Big Gulp, the King Size candy bar, the supersize fast food “value meal.” You can buy this “food” almost anywhere, and it’s a quick makes you feel good when you’re tired or cranky, at least temporarily. And it’s no big surprise that this lifestyle often leads to obesity, diabetes, and other issues."(James)
"There are an estimated 1.46 billion overweight adults worldwide, and 502 million of them are considered obese. While nearly all countries are seeing rates rise, the severity of the problem varies greatly from country to country, said the WHO.
In Japan, about one in every 20 adult women is obese, compared to one in four in Jordan, one in three in the United States and Mexico, and up to seven in 10 in Tonga.
In the United States, where health officials have termed obesity an epidemic, more than 50 percent of the adult population could be obese by 2030 if current trends continue, a team from Columbia University and Harvard University wrote in a separate paper in the series."(Miller)In other words, everyone's seeing people getting fatter, and it has little to do with poverty- in poor countries, the rise in obesity is among the rich. Where's the indignation on their behalf, fat bitches? On what day shall we weep for them- people who are likely getting rich off the literal blood of their countrymen. It's not like there are any motherfucking Sudanese getting loot by expanding their cosmetic lines to serve outlying populations in northern Uganda. People in truly poor countries will eat anything on which they can get their hands, and still, unsurprisingly, manage not to be fat.
"Only 5.07% of Americans reported doing any vigorous-intensity activity like running, while at the other end of the scale, more than 95% said they had engaged in the highly sedentary activity of eating and drinking.Food preparation, my friends, is not moderate exercise unless you're a teppanyaki chef at a Japanese restaurant and you're busy flipping knives and dodging fireballs like you're in a live action episode of Dragonball Z for hours on end. The problem, obviously, is that people are incredibly fucking lazy, and that's why they're fat. For whatever reason, the government decided to exacerbate this issue by deeming housework as moderate activity, which must be how the obese decided that preparing the food they jam down their gullets is exercise.(Rhone) By prepare, of course, I assume that they mean "drive to KFC, order KFC famous bowl, return home, eat disgusting gelatinous brown glop in shame."
The next most common activity was another sedentary one — watching television or a movie, which 8 in 10 Americans did.
The “most frequently reported moderate activities were food and drink preparation (25.7%), followed by lawn, garden, and houseplant care (10.6%),” the study said."(Song)
1) Put your back into it:
Big chests do not make big bench-presses. Proper technique makes the primary movers the back (latissimus dorsi), triceps, and rear deltoids. On a standard 15-17" bench, pull your shoulder blades together so the shoulders rest on, and not off, the bench's surface. This shortens the distance from the chest to full extension and eliminates your arms' weakest range of movement.
2) Lift with your legs:
Put your body into a near-full arch when performing a maximal-lift bench-press: support your body on the toes or balls of your feet by putting your feet underneath your body and arching your back. Squeeze the bench between your thighs to stabilize your body and use leg drive to initiate the lift from the bottom.
Try to slam your heels through the ground on the decent to help keep your arch. This works for people who lift flat footed and on the toes. Just ask the Metal Militia guys.
3) Train for triples:
Dedicate one work-out per week to the bench-press, performing 5-8 sets of 3 reps with 5-7 minutes between sets. Use 60% of your 1-repetition maximum (1RM), adding 5-10% per workout.
4) Emphasize tricep, rear deltoid, and brachialis development:
Following the above 5-8 sets of bench-press, perform one exercise for rear deltoids, one exercise for triceps, and one exercise for the brachialis. Perform 3 sets of 10 repetitions with 2-4 minutes between sets.
Using a seated pec deck machine (used for crossing the arms in front of the body), reverse the motion by facing the opposite direction and moving your arms backwards.
Choose either A) tricep extensions or B) board presses (place a 4x4 board on the chest and perform bench-presses within this partial range of movement).
The brachialis is a muscle on the outside of the bicep that supports arm movement at the elbow. Perform hammer curls (bicep curls where the thumb is kept pointing to the ceiling and the palm is not turned upward) to address this bodypart.
5) For safety, do not use a "false-grip", where the thumb is placed under, rather than around, the bar:
"Once I was bench-pressing with a false-grip and I got 584 lbs. to lock-out. The spotters thought I had it, so they took their hands away. The bar slipped, and 584 lbs. bounced off of my chest twice. I couldn't breathe properly for 2 months, but I had no broken bones-not even a bruise." Moral of the story: Hold the bar at shoulder-width with your thumb wrapped around the bar-safety is a precursor to efficacy… and results. (Forum)
"He consumes 12,000 calories a day, including 7,500 calories via weight-gainer shakes alone, 40 egg whites, 5 pounds of red meat, tons of pasta, and vegetables to provide fiber. He aims to ingest 2 grams of protein per pound of bodyweight per day, and even more as a competition nears, which gives him in excess of 700 grams daily. He prefers to eat two hours before he works out, because any later than that and itll come right back up due to the pressures lifting such a heavy weight create in his body. After training, a shake is the easiest thing to get down; he usually has to wait a couple of hours before consuming a postworkout meal."(Wuebben)Given that Mendelson's a huge man, you might want to modify his diet accordingly, and scale it back proportionately if you plan to try it yourself. Regardless of whether or not you test his workout or his diet, there's something to be said for the methods of a guy who's benched the weight of a small car in more than one weight class.
"I used to get up in the morning at 5.30am, go for a four mile run. I'd come back, shower, breakfast, go to work (teaching physical education and mathematics) at high school. At 4 o clock I'd leave there, go immediately to the university where I trained. Usually my workout consisted of about a mile and a half jogging, shot putting for about an hour, then a sprinting workout - something like ten 200's, twenty 100's, five 300's. Then I would go to the weight room and spend an hour and a half in the weight room. Then I would go home, make dinner, shower and collapse into bed."(Penman)Rather than cycling her program in a periodized manner, she just let her body tell her when to back off. In the same interview, Francis stated that she would "would train until I broke down, either from injury or sickness", but that she trained that way because she fucking loved it. She also ate to facilitate that sort of training, stuffing her face with fat and protein calories to fuel those insane training days.
"In fact at that time I had a very high fat diet. My favorite snack was salami and cheese. I used to eat a lot of red meat. I used to cook things in butter and I used to enjoy my sweets. I was never grossly fat though. I still had abdominals when I was nearly 180lbs. So I never carried a huge amount of body fat but I was very big legged and I carried a fair amount on my hips. "(Penman)