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AlMacArthur

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About AlMacArthur

  • Rank
    250+ Posts
  • Birthday 03/17/1981

Contact Methods

  • Website URL
    http://almacarthur.tumblr.com
  • Yahoo
    almacarthur
  • Skype
    macarthur1601

Profile

  • Location
    NYC
  • This profile is a...
    real profile.
  • Gender
    Male
  • Orientation
    Unsure
  • What are your interests?
    Muscle in real life. Mine, other people's. Strength training.
  • What are your stats?
    6'3, 195, maybe 10%bf, biceps 17" pumped
  • What are you seeking?
    Like-minded guys, especially those interested in meeting in person. Also people who like to chat, share pics, and flex.
  • What are your dream stats?
    240, 8%bf, biceps >20<br />
    Benching 225 for endless reps like it's nothing.
  • Favorite Bodybuilders
    Jon Irizarry, Brad Castleberry, Zac Aynsley, Raciel Castro, Tristan Escolastico, Lind Walter
  • Got Any Fetishes?
    muscle, of course. Making hard lifts look easy. Lifting while someone feels me up, and feeling someone up when they lift. Let me spot you.

Recent Profile Visitors

6770 profile views
  1. AlMacArthur

    Coaching Gyms

    I don't know any gyms that teach Westside, but I do know that some people in town train that way. Especially at places like MidCity or Global Strongman, but also a guy here and there at a random spot. It originated at Westside Barbell, but it became fairly widespread as a sort of counter to some more rigid programs. It's a really flexible protocol, and you'll find lots of people creating/selling workout programs that are based on it. The very basic template is a 4-day-per-week split, as follows: Heavy Upper Body Heavy Lower Body Dynamic Upper Body Dynamic Lower Body The heavy days, you have one or two "main" lifts that you're going for some maximal lift on. Maybe it's a set of 5 reps, or 3, or 6, whatever. True Westside I think is originally all single-rep sets, but you see more variety these days. You warm up to it. Then maybe you do a backoff set of something lighter for reps. After that, you do however much "assistance" work makes sense for you. The dynamic effort days start with a couple lifts done with fast reps, at light weight, few reps, many sets. So if your max bench is 200, you might do 20 sets of 3 very fast reps of 100 pounds. But sometimes people swap that out, and use the power days as high-volume days instead, so do maybe 5 sets of 12 reps of some lift as the main thing. Here's one version of it I just found: https://www.bodybuilding.com/content/the-westside-method-get-legit-strong-and-jacked-as-hell.html Also check Dave Tate's site for another version, which is what I worked off for a while. Lots to read on it online. I started on programs that started with Westside and made enough alterations and substitutions that you might not recognize them right away, but they were at their core westside. I think its flexibility is partially why you don't immediately notice "OMG THAT GUY IS DOING WESTSIDE". Things like Crossfit are built as a marketing and business empire. I'm not too fond of them because I find some of their workouts really inadvisable. But I dig that they make the gym an exciting place to be. For something like Westside it's just "hey, this shit works. Take it or leave it." It doesn't have evangelists. It doesn't have lots of bells or whistles. And very few people who do it have much of an incentive to get other people to do it. If anything, you might find a personal trainer and ask them if they can teach you Westside. If they immediately know what it is and have done it, you may have a winner. But I've also seen trainers who say "oh sure, no problem!" then either look it up online themselves, or have you do something else instead. Mainly, I'd say getting some experience in safely lifting heavy would be the entry point into Westside. Once you have that under your belt, you can pick up a Westside program online or roll your own.
  2. AlMacArthur

    Coaching Gyms

    I didn't so much train myself. I worked with trainers for two years. I got a lot out of it, but significant progress on my body was really not one of those things. Comfort and proficiency in a lot of stuff was. I then used a bunch of different programs I got online, some purchased or through memberships to various online sites. Others through research. But eventually a mantra of "just fucking push something really hard" was what worked best for me. And eventually I discovered that, for the most part, working with trainers held me back more than propelling me forward. They're often really good at pointing out what you're doing wrong. In my case they were not so good at helping me improve those things. I just ended up feeling broken and forgetting how to push. I do find competitive powerlifters to have, in my opinion, some of the most solid and effective teaching and training methodologies out there. Especially for when you're first starting out. Much of that can be traced back to people like Mark Rippetoe, which seems to be the direction BBC goes. That's why I like the idea of a place like BBC. On the other hand, they can also tend to be fairly rigid and single-minded. I do better with a much more flexible training regimen, more akin to another popular philosophy in the powerlifting world, Westside, which is the lineage that brought about a bunch of people that i considered mentors of sorts over the years, both ones that I'd met and ones I hadn't. BBC also seems to be heavy into Crossfit, which I'm not a fan of personally. So maybe feel it out. I wouldn't bring your phone into a gym, imho. Watch the tutorials at home, try it out at a gym, then go home and watch it again and compare to how you did it. Many reasons for that. It can really take you out of the moment, and you can forget that you're in there to push some shit really hard. Some people can pull it off, but when I watch people with phones in a gym, they tend to not be able to, shall I say, "bring it" as hard as the ones that keep theirselves in the gym rather than in their heads.
  3. AlMacArthur

    Coaching Gyms

    On second thought. it looks like they may make you take six months of private sessions. It's hard to tell from the website. What I would find most useful is a handful of sessions with a trainer or coach to get oriented, then go on your own. Barbell Club would be among the better places for that. Maybe occasionally see a trusted coach for a brush-up, to keep you honest. Otherwise, find some program online that resonates with you, and run with it. Lately, the gym business model is to keep you coming back for private or group sessions as often as possible. There's a lot of money in that. And rents ain't cheap. But if you're motivated and have some skill, (or a coach or training partner who can help you along... or even if you train at a gym with other helpful members) you can get by pretty well without constant supervision. Perhaps better. It depends how deep you want to go in making it a personal exploration/learning/pursuit of yours, or just have someone else tell you to do A B C. I much preferred the struggle of the personal journey. If someone sets out a plan for me, I lose interest, because I'm just going through the motions, doing it for someone else, and I feel like my whole workout is a lie. If it's just me and the weights, accountable to nobody, then it's my job to make it rain, and I don't have anyone setting artificial benchmarks that I'm really not that interested in. But I did start at a gym working with trainers for two years, after about 8 months of working out in my apartment. In retrospect, I may have done better without. But I did learn a lot from that as well. However, the trainers often just scratched their heads at how I got really bad results with them compared to their other clients despite being more dedicated. So I think I personally just may not be good with the training paradigm.
  4. AlMacArthur

    Coaching Gyms

    I'd actually recommend that route. IMHO a coaching gym is more useful than a personal trainer, as they're more about helping you find your own way than holding your hand and creating dependency. Some trainers are quite excellent, and some are rather shit, I definitely wouldn't just up and pick the first one I ran into. But I've even had bad experiences with supposed "good" ones. I looked into BBC a while back, and they seem to have good heads on their shoulders. If they can teach you the basics of bench, squat, and deadlift, you can fill in the gaps with dumbbell training elsewhere. FWIW, I worked two years as a trainer in the city. I ended up "OK" at it. One client said I was the only guy who ever got him results. I just made him push hard at the things he could push hard at. So many trainers sell that they'll "create a personalized program tailored to your particular situation, including a workout and nutrition plan", but it's usually the exact same template with a couple tweaks, or they just wing it. It's WAY easy to get a training certification. If I was starting fresh, I'd def try something like brooklyn barbell. Maybe for a few weeks or months. Then perhaps set out on my own, at a place like MidCity or Complete Body. Good luck!
  5. AlMacArthur

    Need Help With My Program

    I'd honestly start with a full-body program three days a week if you're totally new. Some sort of chest, back, shoulders, legs to start, at the very least. Wouldn't bother with something like 12/10/8. Either straight sets, trying to get the weights up each workout, or some variety of progressive overload. For progressive overload, let's say you set a range of 8-12 reps for an exercise. Maybe three sets of 8-12. You pick a weight you think falls in that range. Maybe 30 pounds. Try to do all 3 sets of 12 reps. If you do, great, and go heavier next time. If not, let's say you do 10, 10, 8 reps, then next time in you try to do more reps than that, until you hit a total of 12, then increase the weight (and at the heavier weight maybe you don't get straight 12s) After a month or two, split it into two alternating days. Maybe upper body / lower body. Perhaps you start with this... Dumbbell chest press Dumbbell row Dumbbell shoulder press Step-ups or lunges Do each for 3-4 sets of 8-12 reps. If that feels like WAY too little work, add another exercise or two to round it out.
  6. AlMacArthur

    Lower Back Injury Help

    ***IF*** it's a pull, you want to first reduce pain and swelling via ice, and also calm the tissue down while it heals. Right now everything in the area is freaking out, so anything you can massage in the area will be a plus, EXCEPT for the site of the injury, which it's best to stay away from lest you increase the swelling or damage the tissue further, unless you REALLY know what you're doing (i.e. you're a trained professional or have received guidance from one). But getting the muscle in question to "let go" is a plus to allow it to heal better and also to reduce chance of reinjury, so anything that takes the load off, like activating glutes so the lower back doesn't have to work hard, should be a benefit.
  7. AlMacArthur

    Lower Back Injury Help

    Yeah, go see a sports injury guy. I know some in NYC and LA if you happen to be in either. It may be something pretty innocuous, but regardless they should be able to help speed your recovery. Other than that, ice for the first couple days, then apply heat. Maybe take an ibuprofen. Perhaps do soft tissue massage on surrounding areas, depending on the nature of the injury and your skill at that. But that all depends on what happened, and I can't tell from here. Also, glute activation and soft tissue on the glutes. A lacrosse ball works well.
  8. AlMacArthur

    Muscle guys into twinks or average guys?

    There are, but they are fewer. Ask yourself this... are YOU into twinks or average guys? Would you come to a forum that was all about twinks or average guys?
  9. AlMacArthur

    Brunch and Lift? Or?

    Hey all! Anyone up for a hello next weekend or the one after? Sept 8 or 9, or 15 or 16?
  10. AlMacArthur

    Best Gay Gyms in NYC?

    I've seen two guys in the shower together at 125th, and one time a guy tried to give me a BJ (or at least, I think that's what his intention was when he poked his head out of a shower curtain at waist level with an inviting smile). People routinely enter the sauna in pairs. There are plenty of straight guys as well, but there's a LOT of shenanigans there.
  11. AlMacArthur

    Brunch and Lift? Or?

    Sweet! Sorry to be slow to respond... in job transition... probably more stable in a couple weeks. I could arrange things then, or if any of you wants to take the lead, I'd most likely be good to join.
  12. AlMacArthur

    Best Gay Gyms in NYC?

    TMPL would probably be the biggest one. Some Equinoxes and Crunches and NYSCs around HK and Chelsea will have pretty significant gay populations. You might get an UFIA in the sauna, if that's your thing. There's lots of DL messing around in some NYSC locations, I've been solicited at the NYSC on 125th... that spot's practically a brothel. MidCity is pretty gay-friendly, though any shenanigans are off-site.
  13. AlMacArthur

    Inch in a Day Arm Workout?

    It's just getting a sick pump. Your mileage may vary depending on genetics and how big it is already. I can gain an inch during a particularly good workout, and it doesn't take 5 hours. It's gone in a day or so.
  14. So we got 41 of us on this list. Who's up for a friendly hello? A brunch? A lift? A lift followed by a bite?
  15. AlMacArthur

    White Plains, July 7. NPC Northeast

    Whoops, new work schedule for me, so I won't make it.
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